100+ Recipes to Beat

BoRedom and

ditch cRavings!

K aRen soRenson

Disclaimerthe information within the book is intended for informational purposes only and is in no way medical advice. please consult a physician or

other professional health care provider before beginning any nutrition program. the nutritional information provided is based on ingredients

that i use and are only estimates.

Copyright

Squeaky Clean Paleo: 100+ Recipes to Beat Boredom and Ditch Cravings!

© 2013 Karen Sorenson

all rights reserved. no part of this document may be reproduced or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without prior written permission of author/publisher.

hi, i’m Karen! i’m the blogger and recipe developer behind Living Low Carb…One Day

at a Time. the blog is dedicated to low carb, grain free, and dairy free recipes and infor-

mation. in may 2011, after years of unhealthy eating and continuous weight gain, i decided

to regain my health. i made a promise to myself that i would change my eating habits and

never look back. my journey to regain my health started with a low carb diet, which worked

for me in the past to shed some weight. Low carbing was working and the scale was moving

in the right direction, but i knew i needed to do more to improve my health.

i started the blog in december of 2011 as a way to hold myself accountable for what i was

eating and to not return to my old habits. through my work with the blog i have discovered

the paleo/primal/ancestral/Real Food movements and i am now moving in that direction.

While it wasn’t a difficult change to go from low carb to paleo, it was significant. i ditched the

processed foods and focused on fresh veggies, quality meats, and fats. i started reading la-

bels for the ingredients and not just the carb counts. You may be surprised to see how many

unnecessary ingredients are added to products. i have never felt better! more energy, more

alert, more focused! since i am still trying to lose weight i keep my carbs moderately low, but

i have made great strides and i love the direction my health is taking.

thank you for your purchase and i hope you enjoy the book. Whether you are trying to ditch

sugar and carb cravings or just want something different, my goal was to create a recipe re-

source that was helpful to those trying to regain their health.

enjoy,

~Karen

W e L c o m e

W h a t i s p a L e o ?W h a t i s p a L e o ? ; i F i R s t s t a R t e d m Y h e a Lt h j o u R n e Y m Y m a i n g o a L W a s W e i g h t L o s s . i F o L L o W e d t h e a t K i n s d i e t a n d L o s t 8 5 L B s . i e v e n t u a L LY s t a R t e d L e a R n i n g a B o u t t h e p a L e o d i e t a n d i h e a R d n u m e R -o u s s u c c e s s s t o R i e s o F p e o p L e h e a L i n g , a u t o i m -m u n e d i s e a s e s , a n d m a n Y o t h e R c o n d i t i o n s . i d e -c i d e d t o t a K e m Y e a t i n g h a B i t s t o t h e n e x t L e v e L , B u t e L i m i n a t i n g F o o d s t h a t c a n c a u s e i n F L a m m a -t i o n a n d W o R K i n g t o h e a L m Y h i g h c h o L e s t e R o L a n d B L o o d p R e s s u R e . s o , W h a t i s p a L e o ? p a L e o F o c u s e s o n e a t i n g W h o L e F o o d s a n d a v o i d i n g F o o d s t h a t a R e p R o c e s s e d o R R e F i n e d . t h e g o a L i s t o e L i m i n a t e F o o d s t h a t c a u s e i n F L a m m a t i o n o R s t R e s s o n t h e B o d Y, R e g u -L a t e B L o o d s u g a R , a n d R e g u L a t e d i g e s t i o n . F o o d s L i K e g R a i n s , L e g u m e s , a n d d a i R Y ( e s p e c i a L LY F o R t h o s e t h a t h a v e d a i R Y s e n s i t i v i t i e s o R i n t o L e R a n c e ) a R e R e m o v e d F R o m t h e d i e t . p a s t u R e d m e a t s , v e g -e t a B L e s , n u t s , s e e d s , F R u i t s , a n d q u a L i t Y F a t s ( c o -c o n u t o i L , g R a s s F e d B u t t e R , L a R d , g h e e , t a L L o W, e t c . ) p a L e o d i e t . e m p h a s i s o n s u p e R F o o d s L i K e o R -g a n m e a t s , B o n e B R o t h , F e R m e n t e d F o o d s , a n d s e a v e g e t a B L e s a R e a L s o e n c o u R a g e d . d i t c h t h e c R a v i n g st h e s t a n d a R d a m e R i c a n d i e t , i s o F t e n h i g h e R i n c a R B o h Y d R a t e s W h i c h c a n m a K i n g i t d i F F i c u Lt F o R t h e B o d Y t o R e g u L a t e B L o o d s u g a R . B L o o d s u g -a R t h a t i s c o n s i s t e n t LY u n R e g u L a t e d c a n L e a d t o s Y s t e m a t i c i n F L a m m a t i o n t h R o u g h o u t t h e B o d Y, W h i c h c o u L d L e a d t o m a n Y d e g e n e R a t i v e d i s e a s e s L i K e d i a B e t e s , t h Y R o i d p R o B L e m s , e t c . u n R e g u L a t -e d B L o o d s u g a R c a n a L s o c a u s e a L m o s t c o n s t a n t c R a v i n g s F o R s u g a R a n d c a R B o h Y d R a t e s , F a t i g u e , a n d e n e R g Y s W i n g s . i m p L e m e n t i n g a W h o L e F o o d s , p a L e o a p p R o a c h a n d L i m i t i n g s t a R c h Y v e g e t a B L e s ( u n L e s s p a R t i c i p a t i n g i n h e a v Y e x e R c i s e ) c a n h e L p R e g u L a t e B L o o d s u g -

What is paLeo?

When i first started my health journey my main goal was weight loss. i followed the atkins

diet and lost 85 lbs. i had lost weight, but i still suffered from digestive issues, allergies, high

blood pressure and cholesterol so i wanted to get to the root cause of those issues. i eventu-

ally started learning about the paleo diet and i heard numerous success stories of people

healing iBs, autoimmune diseases, and many other conditions. i decided to take my eating

habits to the next level by eliminating foods that can cause inflammation and working to heal

my digestion, high cholesterol and blood pressure.

so, what is paleo? paleo focuses on eating whole foods and avoiding foods that are pro-

cessed or refined. the goal is to eliminate foods that cause inflammation or stress on the

body while regulating blood sugar and digestion. Foods like grains, legumes, and dairy (es-

pecially for those who have dairy sensitivities or intolerance), and overly processed foods that

can be inflammatory to the body are removed from the diet in order to heal the gut. pastured

meats, wild fish, eggs, vegetables, fruits, quality fats (coconut oil, grass fed butter, lard, ghee,

tallow, etc.), nuts, and seeds are staples of the paleo diet. emphasis on super foods like or-

gan meats, bone broth, fermented foods, and sea vegetables are also encouraged.

ditch the cRavings

the standard american diet is often higher in carbohydrates which can make it difficult for

the body to regulate blood sugar. Blood sugar that is consistently unregulated can lead to

systematic inflammation throughout the body and could lead to many degenerative diseases

like diabetes, thyroid problems, etc. unregulated blood sugar can also cause almost constant

cravings for sugar and carbohydrates, fatigue, and energy swings.

implementing a whole foods, paleo approach and limiting starchy vegetables (unless partici-

pating in heavy exercise) can help regulate blood sugar and eliminate cravings for sugar and

carbs. When i made the switch to a low carb/paleo diet and experienced cravings, it took

eliminating sweeteners and starchy vegetables in addition to a paleo diet, for 3-4 weeks in or-

der to stop the cravings from happening. the goal of this eBook is to provide recipes packed

with nutritious ingredients without additives, preservatives, or sweeteners. it’s an easy way to

beat meal boredon and eliminate sugar/carb cravings!

For more info on the paleo diet, the importance of blood sugar regulation, and reducing

cravings, visit the resources page to pick up your copy of practical paleo by diane sanfilippo

and it starts With Food by dallas and melissa hartwig. For a 21 day program for eliminating

sugar and carb cravings, visit the resource page to pick up your copy of the 21 day sugar

detox by diane sanfilippo.

sources

1. practical paleo by diane sanfilippo

2. it starts With Food by dallas and melissa hartwig

3. “paleo diet challenges and solutions iii: stop energy dips and cravings”

by chris Kresser

http://chriskresser.com/paleo-diet-challenges-solutions-iii-stop-energy-dips-cravings

stocKing the pantRY 9

Kitchen tooLs 12

hoW to maKe Zucchini noodLes 13

hoW to maKe Bone BRoth 15

hoW to maKe cauLiFLoWeR “Rice” 16

hoW to maKe ghee 17

breakfasT 18

itaLian LamB sausage 19

dijon poRK stuFFed Zucchini 21

dijon poRK BReaKFast sausage 23

BRoccoLi, sausage, and egg cups 25

ceLeRY Root hash BRoWns 27

puLLed poRK FRittata 29

taco egg BoWL 31

sLoW cooKeR jicama 33

itaLian BReaKFast sausage 35

sOups anD saLaDs 37

maRinated goLden Beets 38

tuscan chicKen soup 40

itaLian Wedding soup 42

itaLian chicKen soup 44

Roasted cauLiFLoWeR soup 46

cucumBeR “pasta” saLad 48

taBBouLeh 50

cReamY tomato and “Rice” soup 52

gReeK tuna saLad 54

jicama and caRRot sLaW 56

Zucchini noodLe saLad 58

chiLi Lime shRimp saLad in a jaR 60

pOuLTry 62

BuFFaLo Ranch chicKen meatBaLLs 63

Ranch chicKen sKeWeRs 65

Lemon peppeR chicKen 67

Lemon and mushRoom chicKen 69

BRaised chicKen and mushRooms 71

dijon chicKen thighs 73

sLoW cooKeR heRB chicKen 75

gaRLic peppeRcoRn chicKen thighs 77

itaLian chicKen 79

Lemon and gaRLic chicKen sKeWeRs 81

spiced chicKen thighs 83

spinach and mushRoom stuFFed chicKen 85

RosemaRY and thYme chicKen thighs 87

coconut chicKen Bites 89

c o n t e n t s

pesto stuFFed chicKen 91

coconut chicKen cuRRY 93

BaRBecue chicKen Wings 95

RosemaRY and Lemon chicKen 97

Roasted chicKen thighs 99

tuRKeY pesto BeatBaLLs 101

reD MeaT 103

maRinated FLanK steaK 104

cottage pie 106

sLoW cooKeR shoRt RiBs 108

itaLian BeeF sandWiches 110

dijon BeeF sKiLLet 112

RosemaRY and gaRLic ghee BuRgeRs 114

BeeF KeBoBs 116

Fajita stuFFed mushRooms 118

pumpKin chiLi 120

dijon meatLoaF 122

pot Roast With potatoes 124

easY LamB chiLi 126

LamB BuRgeRs 128

LamB sLideRs 130

LamB spaghetti 132

pOrk 134

spiced poRK tendeRLoin 135

poRK stiR-FRY 137

BLacKened poRK chops 139

dijon poRK tendeRLoin 141

appLe cideR vinegaR poRK chops 143

poRK BuRgeRs 145

mustaRd cRusted poRK chops 147

itaLian sausage meatZa 149

Banh ni meatBaLLs 151

sLoW cooKeR itaLian sausage meatBaLLs 153

sLoW cooKeR puLLed poRK 155

poRK FRied “Rice” 157

seafOOD 159

Lemon diLL saLmon 160

pesto shRimp 162

spiced saLmon 164

Fish tacos 166

cajun scaLLops 168

chiLi Lime shRimp 170

c o n t e n t s

siDes 172

Roasted RatatouiLLe 173

mexi-cauLi Rice 175

sLoW cooKeR onions 177

tuRnip-cauLiFLoWeR mash 179

asian stYLe “noodLes” 181

pesto noodLes 183

dijon mushRooms 185

Ranch FRies 187

tuRnip FRies 189

chiLi Lime Zucchini 191

maRinated aspaRagus 193

BRoccoLi FRitteRs 195

sesame Roasted Radishes 197

BaLsamic gReen Beans 199

sLoW cooKeR spaghetti squash 201

itaLian spaghetti squash casseRoLe 203

BaRBecue spaghetti squash 205

Roasted cauLiFLoWeR and gaRLic mash 207

DressinGs, sauCes, spiCes, anD snaCks 209

gReeK saLad dRessing 210

Lime vinaigRette 212

homemade BaRBecue sauce 214

homemade BasiL maRinaRa sauce 216

homemade pesto 218

homemade cajun seasoning 220

homemade Fajita seasoning 222

homemade Ranch dRessing 224

homemade taco seasoning 226

poRtoBeLLo Buns 228

RosemaRY and gaRLic RoLLs 230

Roasted pepitas (pumpKin seeds) 232

aBout the authoR 234

acKnoWLedgements 235

c o n t e n t s

1.take one medium head of cauliflower. one medium head of cauliflower yields about 4 cups of cauliflower “rice”.

2.trim the leaves and remove the core.

3.cut the cauliflower into florets (doesn’t have to be perfect).

4.place the cauliflower in a food processor or blender (may have to work in batches) and pulse until the cauliflower is the size of grains of rice (about 5-8 times).

5.use as directed in the recipes.

16

h o W t o m a K e c a u L i - R i c e

B R e a K Fa s t

soups and saLads

p o u Lt R Y

R e d m e at

s i d e s

d R e s s i n g s , s a u c e ss p i c e s a n d s n a c K s

a B o u t t h e a u t h o R

Karen is the blogger and recipe developer behind Living Low Carb…One Day

at a Time, a blog dedicated to low carb, paleo, grain free, and dairy free recipes

and information. Karen started her health journey back in january 2011 when she

finally decided to make a lifestyle change and get healthy. she started her blog

in december of 2011 as a way to hold herself accountable for losing weight and

keeping it off. after about a year, she felt there was more she needed to do to truly

heal her body. she ended up cutting out grains in an effort to heal her digestive

issues since the gut plays a powerful role in overall health.

starting the blog has also sparked her interest in photography. she enjoys taking

pictures of all subjects, but mostly food. changing her diet and lifestyle has helped

her discover a passion for cooking and sharing delicious recipes with others on the

same kind of journey.

Karen is also the author of awaken: 30+ egg-Free and grain-Free Breakfasts

which features delicious breakfast inspirations for those that do not tolerate eggs or

are looking for something different.

234

i give thanks to my family and friends for putting up with my

endless talk about health, paleo, low carb, etc. You guys support

me no matter what and for that i am truly grateful.

a special thanks to my wonderful fiancé, joseph, for supporting

me on my quest for health and my love of low carb, paleo cook-

ing. i couldn’t do any of this without him and plus, he makes the

best recipe tester!

to the followers and fans of Living Low Carb…One Day at

a Time: i am truly honored to be blessed with such a wonderful

following. You all inspire me to be a better person and make the

best choices for my health. i wish each and every one of you all

the best on your journey to regain your health.

235

acKnoWLedgements