The Primal Blueprint Cookbook by Mark Sisson

PRIMAL

BLUEPRINT

COOKBOOK

MARKSISSONWITHJENNIFERMEIER

ThePrimalBlueprintCookbook

©2010,MarkSisson.Allrightsreserved.

Except as permittedunder theUnitedStatesCopyrightAct of 1976, reproductionorutilizationofthisworkinanyformorbyanyelectronic,mechanical,orothermeans,nowknownor hereafter invented, includingxerography, photocopying, and recording, and inany information storageand retrieval system, is forbiddenwithoutwrittenpermissionofMarkSisson.

LibraryofCongressControlNumber:2010924523

LibraryofCongressCataloging-in-PublicationDataSisson,Mark,1953–

ThePrimalBlueprintCookbook/MarkSissonwithJenniferMeier

ISBN978-0-9822077-2-7

1.Cooking2.Health3.Diet4.LowCarb

Editor/ProjectManager:AaronFoxDesign/Layout:KristinRoybalConsultants: AnnaSalvesen,JenniferZotalis,BradfordHodgson,ReaganSmith

For more information about the Primal Blueprint, please visitwww.primalblueprint.comForinformationonquantitydiscounts,pleasecall888-774-6259

Publisher:PrimalNutrition,Inc.

23805StuartRanchRd.Suite145Malibu,CA90265

http://www.primalblueprint.com

ACKNOWLEDGMENTS

Firstofall,thisbookcouldn’thaveassumeditspresentformwithoutvaluableinputfromtensofthousandsofregularreadersatmyblog,MarksDailyApple.com.TheinsightsanddirectionfromthisvibrantcommunityguidemyPrimalexplorationsonadailybasis.

My co-author JenniferMeierworked tirelessly to not only bring rich flavor and life to thesemenuideas,butshetookeverysinglephotographinthebook.Maybeherkitchenwillstaycleanfor at least a few days in a row now! Aaron Fox, my general manager andMarksDailyApple.com webmaster, was instrumental in coordinating the efforts of everyoneinvolvedinthisproject,andineditingthePrimalBlueprintCookbook.MarksDailyApple.comstaffersJenniferZotalis,BradfordHodgsonandReaganSmithofferedexcellentinsightstohelpimprovethetextandprovidedresearchandfact-checkingsupport.GratitudetoAnnaSalvesenforherearlyguidanceinpreparingseveraloftheserecipes.MyacedesignerKristinRoybalwassingle-handedlyresponsibleforthefabulousdesignandlayoutofboththetextandthecover.

Special thanks tomywifeCarrieandchildrenDevynandKyle forallowingme the space tosometimespushthelimitsofacceptedculinarywisdom.

TABLEOFCONTENTS

IntroSourcingPrimalIngredientsStockingThePrimalPantryThePrimalKitchenMeatRecipes

GrilledSteakPrimalPotRoastSlowCookerItalianPotRoastShanksaLot,BruceCardiffCrackDeli-styleRoastBeefBisonChiliSausageStewGrandma’sEasyBBQPorkSmokedSausageandCabbageTransylvanianStockpotBakin’BaconPulledorChoppedPorkShoulderBBQRoastedLegofLambwithHerbsandGarlicFiveSpiceBeefandBroccoliStirFry

OffalRecipesSteakandKidneyStewMildLiverPâtéChoppedLiverMarrowandParsleySpreadGrilledSweetbreads

FowlRecipesCoconutCurryEasy,Slow-CookedChickenandBrothDutchOvenChickenChickenSoupwithCoconutMilkPeachyChickenSaladChickenandFennelStewMoroccanChickenRoastedTurkeyBreastwithHerbButterTurkeyKebabsBraisedDuckwithBokChoy

SeafoodRecipesSalmonChowder

FishBrothFishSoupwithCoconutMilkStuffedMackerelNicoiseSaladFishPattyCakesTaramasalataWholeFishBakedinSeaSaltShrimpCakeswithSpinachSlawandCoconutAlmondDressingChoppedYellowfinTunaSaladwithAvocadoandBaconPanFriedOysterswithDippingSauceCevicheSteamedMussels

VegetableRecipesEggplantCaponataCreamofGreensSoupBraisedCabbageBaconBroccoliSaladSimpleWinterSquashMashBrusselsSproutswithBrownedButterandHazelnuts“Cream”ofBroccoliSoupRoastedCauliflowerwithLemonMustardDressingCreamedKaleCucumberMoonswithSeaweedSalad

EggRecipesEggsBenedictSaladEggMuffinsSwissChardFrittataEggFooYungZucchiniEggBakeTomatoesStuffedwithGroundBisonandEggsAlmondCrustedPoachedEggsFriedEggsOverGreenChiliBurgersHardBoiledEggsandSalmonOverCauliflowerRiceTamariEggs

PrimalSubstituteRecipesEnchiladasMashedParsnipsCauliflowerRiceSummerSquashNoodlesJambalayaSpinachBreadNutCrackers

CoconutPancakesNutButterBarsPumpkinNutMuffinsRootVegetableChips

Marinades,SaucesandDressingsRecipesMustardandHerbMarinadeHerbandCaperMarinadeSesameGingerMarinadeBlackberryMarinadeParsleyOilBasicVinaigretteCaesarDressingAvocadoMintDressingCoconutAlmondDressingMayonnaiseRanchDressingConfettiDressingLemonCaperSaucePrimal51KetchupHFCS-freeBBQSaucePesto

DessertRecipesApplesauceBakedCoconutMilkCustardBakedChocolateCustardPeachClafoutiCoconutMilkIceCreamChocolateTrufflesWalnutMealBrowniesGrokRocksCoconutMilkYogurt

BeverageRecipesLemongrassTeaRefrigeratorTeaSageWaterSpicedLassiHotCocoaBlackberryGingerMocktail

INTRODUCTION

Primal. Paleo. Low-carb. Gluten-free. Dairy-free. These are all at least partiallydescriptiveofthelatestrevolutionincuisine—arevolutionthateschewsgrains,manmadefatsandotherprocessedfoodsinfavoroftastier,morenaturalfare.It’salsoarevolutionthatpromisestoletyouenjoysumptuousfeastsofsomeofnature’smostsatisfyingfoods,whileallowingyoutoalmosteffortlesslyloseexcessbodyfat,improveenergylevels,getsicklessoftenandpossiblyevenlivelonger.

Long ago, our hunter-gatherer ancestors feasted off the land—and sea. Foraging, fishing andhuntingfortheirmeals,theyevolvedtothriveonwhatevertheycouldpick,catchorspear.Asaresult, theirswasa richandvarieddietofplentifulmeat, seafood, fowl, freshvegetablesandfruits, andwild nuts and seeds.With this natural bounty came a veritable trove of nutrients:copiousantioxidants,polyphenolsandminerals,ampleprotein,nourishingandsustainingfats.Thesearethenutrientsourgenesexpectfromusateverymeal,thenutrientsthatensurethatwewillbelean,fit,andhealthy.Fast forward to10,000years ago, andhumanhealth inmuchof theworld took adecisive

turn. The advent of the agricultural revolution overturned some 150,000+ years of hunter-gatherersustenance.Grains,thecenterpieceofcultivation,nowlargelysupplantedthenutrient-richforagingdiet.Asarcheologicalevidencereveals,humanhealthandstaturetookablowwiththis nutritional downgrade. Despite this shift, the evolutionary hunter-gatherer blueprintcontinued tobepasseddown througheachgenerationand, in fact,governsourbodies to thisday.More than ever now,we live in an aberrant culinary universe. Our culture’s penchant for

sugars,grains(includingwholegrains)andprocessedfoodsconstitutesastriking—andcostly—incongruitybetweenwhatourbodiesevolvedtothriveonandwhatweactuallyfeedthem.Wesee the results in the surging lifestyle diseases that plague us today: obesity, heart disease,diabetes,arthritis,autoimmunedisordersandmore.Theanswer,ofcourse,liesinre-harmonizingourdietswithourabidingevolutionarygenetic

mandate.ThisisexactlytheheartofthePrimalBlueprint,aconstellationoflifestyleprinciplesthat seek to realign our daily life with our inherent physiological design. Informed by theelegant logic of biology, the Primal Blueprint model adapts the nutritional cornerstones ofhunter-gathererfarefortheculinarytastesandunprecedentedvarietyofthe21stcentury.Ithinkyou’llfindthattherecipesinthisbookrepresentthegratifyingpinnacleofthatconvergence.In this collection, you’ll enjoy user-friendly recipes for Primal cuisine with incomparable

flavorandsumptuousnessaswellas tipsforcreatingyourownPrimalkitchen.Theserecipesarepartofmyownpermanentrotation,andtheyneverdisappoint.ManyoftheselectionsinthisbookofferPrimalversionsofclassic,comfortinglyfamiliardishes.ThinksucculentItalianpotroastwithbalsamicvinegarandherbsorrichchocolatecustard.Otherselectionsinfusepopularingredientswithfresh,originaltastesliketendershrimpcakeswithcoconutalmonddressingor

friedeggsoverzestygreenchiliburgers.Readers new to Primal eatingmight notice—but certainlywon’tmiss—what these recipes

don’tinclude—specificallythegrainsthatbulkupsomanymoderndishes.Despitethecurrentlove affairwithwhole grains, the fact remains that they provide few nutrients and introducesubstances likegluten, lectinsandphytates thatdisruptourphysiology rather than support it.Theirminimalamountofprotein,micronutrientsandfiberaremoreefficientlyobtainedthroughmorenourishingsourceslikeantioxidant-richvegetablesandfruitsandheartymeats.Afterall,it really isn’t the grains themselveswe relish in dishes but the savory sauces andmeats, theflavorfulherbsandveggiesandother“toppings”thatweaddtothem!You’llalsofindthatanotherstapleofthemoderndiet,dairy,playsalimitedandoptionalrole

inPrimal recipes as it did for our hunter-gatherer ancestors.Although somedairy foods likepasturedbutterandagedcheesescanofferoutstandingflavorandrichnesstoPrimaldishes,thepreponderanceofdairyinourmoderndietagainoftendisplacesfoodstowhichourgenesareperhaps better adapted. The occasional and intentional use of dairy ingredients like pasturedbutterandcream in these recipeshighlights theirbestnutritionand taste;however,non-dairysubstitutionsofferflavorfulalternativesforthosewhodon’twishtoincludedairy.WhatyouwillfindandtrulysavorinPrimalfare,however,willrewardbothyoursensesand

well-being.Welcometoawholeneweatingexperience:it’sallaboutfulfillment—andvitality—fromhereonout!

Variety

Variety equals optimum nutrition—and taste. The typical modern diet revolves around adepressingly narrow selection of foodsmore limited than even our parents and grandparentsenjoyed. The restriction not only diminishes the nutritional value of our meals, it’s franklyunsatisfying.Primalcuisinerestoresourancestors’culinaryabundanceandthensomebytakingfull advantage of a wide-ranging 21st century assortment of meats, vegetables, fruits, nuts,seedsandherbs.Withthelikesofrosemaryandbay-infusedroastedlamb,tangyherbandcapermarinade,andblackberrygingermocktails,dinnerwillneverbethesameold,sameoldagain.

Freshness

The fresher our food, themore nutritious it is. Freshnesswas obviously a key benefit to thetraditional hunter-gatherer diet. In keeping, Primal eating maximizes nutrition and taste byfavoring the freshest, most naturally grown/raised ingredients. Wherever possible, recipesprioritize pastured, organic seasonal and locally grown/raised ingredients. Imagine cream ofgreenssoupmadefreshaftera farmers’market run.Orhowaboutpeachychickensaladonawarmsummerevening?

Richness

AmongthehighlightsofPrimalfareistheenjoymentofsumptuous,nourishingfats.ForthoseuninitiatedinthePrimalBlueprint,Primalcookingmakesliberalandgratifyinguseofhealthyoilsand“clean”animalfats(fatsasfreeaspossiblefromagriculturalcontaminantslikegrowthhormones,antibioticsandpesticides).Althoughfrequentlyandfalselymaligned,certainselectfatsofferkeynutrientsunavailableinotherfoods—nutrientscriticaltothefunctioningofmanyphysiological systems. Besides all that, many natural fats lend incredible flavor and moresatisfaction to eachdish.Envision a choppedyellowfin tuna salad richwith creamyavocadoand thick bacon, or braised beef shankswithmeat so tender it’s falling off the bone.You’llwonderwhyyoueverateanyotherway.

Just as the Mark’s Daily Apple blog and my recent book, The Primal Blueprint, share theessentialprinciplesbehindthePrimalBlueprintdiet,thiscookbookservesupsomeofthebestthatPrimaleatinghastooffer.TherecipesareidealforPrimalBlueprintadherentsaswellasthose following Paleo, Atkins, South Beach, Zone and other low carb diets. Although therecipesarebasedon thePrimalBlueprint, they’regreat foranyone looking to liveahealthierlife. If you want more from your eating experience—more flavor, more nutrients, moresatisfaction,more vitality throughout your day, this book is for you!Whether or not you’recurrently a Primal Blueprint follower, I’m confident that you’ll savor these dishes asoutstandingsamplesofPrimaleating—andenticingevidencethatthePrimalBlueprintistrulyarecipeforthriving.Enjoy!

SOURCINGPRIMALINGREDIENTS

Before you turn on the stove or light the grill, the first step in making a recipe isgatheringyouringredients.Keepingyourkitchenwell-stockedwithawidevarietyoffresh,healthy ingredients takes effort, there’s no question about that. But shopping for fooddoesn’thavetobeachore.Itcanevenbefunonceyoustartdiscoveringnewingredientsandnewwaystosourcethem.

Useallyoursenseswhenyoushop—touchandsmellproduce, letyourselfbedrawntowardsbright,freshcolorsandbecurious.Readlabels,askquestionsandtrythingsyou’venevertriedbefore.Beginestablishingrelationshipswiththepeopleyoubuyfoodfrom—you’llbesurprisedhowmuchyou’lllearn.Nomatterwhereyoulive,youprobablyhavemoreoptionsthanyouthinkwhenitcomesto

gatheringingredients.Ifyoucan’tfindaspecificingredientforarecipethough,don’tsweatit.Usewhateveryouhaveonhandorevenbetter,what’sfreshandinseason.

GroceryStores

Formostofus,whetherit’sbecauseofeconomicsorconvenience,shoppingatsupermarketsisan inevitablepart of life.Luckily, you’ll be able to findmanyPrimal foods in supermarkets.Supermarketsareagreatplacetostockuponfrozenandcannedfoodsoritemsyoumightwanttobuyinlargerquantities.Specialtymarkets,co-ops,ethnicmarketsandonlineretailersoftencarry the harder-to-find ingredients that regular supermarkets don’t.Wherever you shop, justmakesuretoreadthelabelssoyouknowexactlywhat’sinthefoodyou’rebuying.

Farmers’MarketsandRoadsideProduceStands

Godirectlytothesource.Thesedays,mostcitiesholdfarmers’marketsatvarioustimesduringtheweekwhereyoucanbuymostofyourproduceandsometimeseggs,meatandfish.Avisittoafarmers’marketcanevenbeasocialevent,awaytomeetyourneighborsandthefarmerswhosupplyyour food. If you have kids, bring themalong. Farmers’markets are kid-friendly andusuallyofferssamplesofwhat’sinseason.

CommunitySupportedAgriculture(CSA)

Havethesourcecomedirectlytoyou.Becomea“member”ofalocalfarmbybuyingashareoftheirannualyield.Boxesofseasonalproduceandinsomecasesmeat,eggs,anddairyproducts

willbedelivered(oravailableforpick-up)onaregularbasisandareoftenlessexpensivethanbuyingorganicproducefromgrocerystores.

GrowYourOwn

Whetheryouhavespaceforjustafewoutdoorpotsoralargeplotofland,growingyourownfood is something to seriously consider. Almost nothing tastes better than a ripe, juicyhomegrowntomatopluckedfromavinerightoutsideyourdoor.Moreandmorepeople,evencitydwellers,arealsostartingtoraisetheirownchickensforeggs.Grow,raise,fish,andhuntyourownfoodandyou’llneverhavetoguesshowitwastreatedandraised.

Foraging

Foragingforwildplants,nuts,andseedshasbeenkeytothesurvivalofthehumanspeciesuntilfairlyrecently,whenmostofusstoppedforagingandstartedbuyingfoodinstores.Modern-dayfood foraging is often less about survival andmore about a desire to get closer to our foodsource and have a little adventure in the natural world. Some upscale restaurants now hireforagerstofindinterestingingredientsforthechef.Notallfoodinthewild,however,isfittoeatsobeforeyoubringhomesomewildgreensormushroomsit’swisetoknowexactlywhatitisyou’reeating.Spendtimeeducatingyourself,orbetteryet,signupforaguidedwalkwithanexperiencedforager.

STOCKINGTHEPRIMALPANTRY

Inaddition toawidevarietyof freshvegetables,meat, seafoodand select fruits thatyou’llbuyregularly,it’shelpfultohaveapantrythatiswellstockedwithlessperishablestaples.Forbothfreshingredientsandnon-perishables,buythemostnaturalversionyoucan, avoiding unnecessary ingredients, hormones, antibiotics and pesticides. Buy fromlocalproducersifpossible,evenforitemslikehoneyandnuts.

Hereareafewkeyingredientsyou’llwanttokeeponhandasyoucookthroughtherecipesinthisbook:

Herbs:Most fresh herbswill keep for up to aweek ifwrapped loosely in paper towels andstoredinanairtightbagorplasticcontainerswithtightlidsintherefrigerator.Packedthesameway,herbscanalsobefrozenforseveralmonths.Herbswithmoredelicateleaves,likecilantroandbasil,tendtokeepbestoutsideofrefrigerationinajarofwater.Herbscanalsobedried.Tietheminbunchesbythestemandhangthemupsidedowninacool,dryplaceforseveralweeks.Afterdrying,pulltheleavesofftheherbsandstoreinairtightjars.

Spices:Most spices are sold inwhole andground form. Ideally, buywhole spices andgrindthem right before using—a coffee grinder reserved just for spices works well for this. Pre-groundspicestendtohavelessflavorandaromaticsthanwholespices.Eitherway,storespicesawayfromheat,lightandmoisture.Everysixmonths,thinkaboutreplacingspiceswithfreshones.

HealthyFatsandOils:Ourbodiesneedfat,andsodoprettymuchallrecipesifyouwantthemtotastegood.It’sgoodtohaveafewdifferenttypesofcookingoilsfordifferentuses.Nutoils,avocadooilandhigherquality(i.e.moreexpensiveextravirginoliveoils)arebestforflavoringfoodafterit’scooked,ratherthanheatingtheoilupduringthecookingprocess.Lessexpensiveextravirginoliveoilandbutteraregoodforsautéingandbrowningfoodatlowertemperatures.Lard, coconut oil, ghee, clarified butter and unprocessed palm oil are good for high heatcookingandfrying.

NutsandSeeds:Staplesforourcave-dwellingrelationsandgoodtohaveonhandinmoderndays, too. Ideally, buy raw nuts and seeds and roast them in your own oven at low heat ifneeded. Instead of stocking up on pre-made nut and seed butters, simplymake your ownbygrindingnutsorseedsinafoodprocessorwithalittleoil.

SeaVegetables:Mostformsofseavegetables(i.e.kelpandseaweed)aredriedandwillkeepinairtightpackagingformonths.

Broths: Consider making your own chicken, beef and vegetable broth and storing it in the

freezer.

Non-DairyMilks:Unsweetenedcoconutmilkisusedinmanyrecipesinthiscookbook.Thiscannedmilkkeepswellformonthsinacoolpantry.

FlourAlternatives:Coconutflour,nutmealornutflourareallgoodoptions.

Sweeteners:Althoughonlyusedinmoderation,maplesyrupandrawhoneyaregoodtohaveonhandandkeepformonths.

THEPRIMALKITCHEN

Thesinglebestwaytoimprovethequalityofyourmealsand“getPrimal”istochooseandpreparefoodyourself.InyourownPrimalKitchenyouareinchargeofthequalityofingredients.Therefore,youdeterminethequalityofyourfood,andultimatelythepositiveornegativeeffectonyourhealthandwell-being.Cookingathomerequiressomeadvanceplanningandpreparation,butiswellworthit,especiallywhenyouhaveleftoversthenextday topackup for lunch.Hereare some tipsonhow tobecomea triedand truePrimalchef.

Ifyouareabeginner in thekitchen, startby readingall theway througha recipebeforeyoubegin.Don’tbeputoffbylongingredientlists,astheydon’tnecessarilymeanarecipeisgoingtobemoredifficult.Giveyourself enough time to cookwithout feeling rushed.Asyougainconfidenceinthekitchenyou’llbeamazedbyhowquicklyyoucangetamealonthetable.Beprepared for some things tonot turnoutasexpectedand for some recipes tonotmatchyourpalate.Themoreyoucook,themorecomfortableyouwillbecomewithchangingrecipestosuityourpersonaltastes.Ifyouarealreadycomfortableinthekitchen,expandyourexperiencesandtrysomethingnew:addtimeless techniques toyourrepertoire,suchaspreparingbonebroths,longcookedroastsorhomemademayonnaise.Awell-equippedworkspacesavestimeandeffortinthelongrun,andcaneventakemuchof

thedrudgeryoutofmealpreparationdayafterday,yearafteryear.Kitchentoolsandequipmentcomeinavastarrayofoptions,rangingfrombasicandmanualtofullyautomaticwithallthebellsandwhistles.Youknowthebasics:sharpknives,cuttingboards,spatulas,potsandpans,measuring cups and spoons, etc., butwhat about the tools and appliances thatmay not be anecessity?HereareafewofourfavoritePrimalKitchentoolsthatwillmakelifeinthekitchenthatmucheasier.

DutchOvenorCasserole:Alarge,heavy,liddedpotthatcanbeusedonthestoveandintheovenandisextremelyhandyforcookinglargeroastsorbraisingmeat.

Handheld (stick) Immersion Blender: Blends ingredients right in a pot, bowl or othercontainer.Useittoblendsoup,batter,smoothies,etc.

Food Processor: For slicing, grating and chopping, as well as some mixing tasks. Somehouseholdswillmanagequitewellwithonlyaverysmallmodel,butamachinewithan11-cupbowlisthestandardsizeandmostconvenient.

Thermometer(dialordigital):A thermometer takes theguessworkoutofcookingmeat todesireddoneness(rare,medium,well-done).

SlowCooker: Otherwise known as a Crock-Pot, this appliancewill slowly and safely cook

meatandvegetablestounbelievabletendernesswhileyou’rebusydoingsomethingelse.

PressureCooker:Theoppositeofaslowcooker.Cooksmeatandvegetablesinafractionofthe time itwould takewith traditional cookingmethods. Ideal for cooking soups, stews andlargecutsofmeat.

Mandoline:Slicesfruitsandvegetablesintoextremelythinandsymmetricalshapes.Greatformakingzucchininoodlesandvegetablechipsandformakingsaladsmoreinteresting.

Dehydrator:Driesfruitandvegetablesandcanevenbeusedtomakejerky.

RECIPES

MEAT

Meatisaconcentratedsourceofproteinandnutrients,nottomentionatastyandsatisfyingpartofanymeal.Therecipesinthischapterrangefromsimple,juicysteakstoshanksseasonedwithanarrayofaromaticspicesandbraisedinasilkycoconutsauce.Someoftherecipestakehoursofcookingandareperfectforweekendmeals;somerecipestakenotimeatallandcaneasilybethrowntogetheronbusyweeknights.Eachoftherecipessuggestaspecifictypeofmeatthatwillgowellwiththeseasonings,but

let the recipes be a guide, not a strict set of instructions.The type ofmeat youuse for eachrecipe should be determined by what you crave, as well as by what is available from yourbutcher,orwhatyoualreadyhaveinyourfreezer.

MeatThat’sFittoEat

Thecombinationofhormones,antibioticsandfortifiedgrainsmostmass-producedanimalsareraised on (not to mention their objectionable living conditions) makes conventionally raisedanimalslessthanideal.Thereisnoquestionthatthemodernsystemofconcentratedfeedlotsisan affront to both our health and our desire to live harmoniously with nature. Hunting andbutchering your own meat would be ideal, but isn’t realistic for most of us. So what is acompassionateomnivoretodo?Buyingtheentireanimaldirectlyfromthefarm—oratleastinportionsafterdivvyingitup

withfriends—isagoodwayforanyonewiththepropermotivationtounderstandtheirmeat.

GoOrganic

Certifiedorganicmeatcomesfromanimalsthatarehumanelyraisedandfedgrassorgrainfeedwithouthormones,antibiotics,sewagesludge,geneticengineeringorartificialingredients.Yes,organicmeatismoreexpensive,butthinkofitasaninvestmentinyourhealth.Mitigatethecostbychoosinglessexpensive“thriftcuts”.

BuyFromLocalProducers

VisitAmericanGrassFedBeef.comandEatWild.comtofindlocalmeatproducers.

Thereispeaceofmindthatcomesfromknowingexactlywhereandhowyourmeathasbeenproduced.Asanaddedbonus,themeatboughtdirectlyfromasmallfarmshouldbeincrediblyfreshandflavorful.Talktoownersofsmallfarmsinyourregionandyou’relikelytofindoutthat although they aren’t certified organic (a costly and lengthy process) they do follow

http://AmericanGrassFedBeef.com

http://EatWild.com

sustainableandorganicguidelines.Whileindividualcutsofmeatfromlocalproducersmaynotalways bemore economical, buying the entire animal and sharing the cost of themeatwithotherscanbe.Thispracticeofsharingthemeatfromawholeanimalhasbecomesopopularthatit’sofficiallyenteredtheculinarylexiconas…

Cowpooling

Buying sides of beef or whole butchered hogs from small producers will provide you withhealthy,cleanmeatandcanendupbeinglessperpoundthanorganicmeatpurchasedatgrocerystores.Talk toneighbors,friendsandfamilymembersaboutsharingthecostanddivvyingupthemeat.Ifyoueatmeatregularlyandhavealargefreezer,cowpoolingisforyou.Visityourlocalfarmers’marketorgoonlinetofindoutmoreaboutproducersinyourareathatyoucanpurchasefrom.

GRILLEDSTEAK

Properlygrillingagoodsteak isa skillallPrimalmeateaters shouldperfect.Grilledsteak isquick and easy to prepare, has littlewaste, and remains a familiar favorite formany people.Whenyoumake steak, try to have themajority of your dinner alreadyprepped and ready toservetoavoidlastminutedistractionandpossiblyovercookingthemeat.

INSTRUCTIONS:

Defroststeaks(iffrozen)inashallowdishintherefrigerator(maytake1–2days)covered,orinaplasticbaginabowlofcoldwater(forafewhours).

Patsteaksdrywithapapertowel.Rubbothsidesofsteakwithsaltandpepper.Letthesteakssitatroomtemperaturetotakethechilloffwhilethegrillpreheats.

INGREDIENTS:

Steaks 1–1 ½ inches thick, from tender cuts (NY Strip/Top Loin, Rib or Ribeye,Tenderloin/Filet Mignon, Sirloin/Sirloin Tip, Top Round, London Broil, Tri-Tip, T-bone,Porterhouse)CoarseseasaltandfreshlygroundblackpeppertotasteMincedgarlicandherbs(optional)

GasGrills:Turngasonhightoburnoffresidualcookingdebrisandgreasewhilepreheating.UseawireBBQgratebrushifnecessarytoremovestickyorthickresidue.Turnonegasburnerdowntomedium-highsettingandturnallotherburnersoff.

CharcoalGrills: Light charcoal and burn until briquettes are covered with ash and glowinginside.UsingalonghandledBBQtool,rakehotcoalstoonesidetocreateadirectheatsideandanindirectheatside.

Placesteakstosearonpreheatedgrillgratesoverthedirectheatforabout2–3minutes,withlidclosed.Tomakeattractivegrillmarksandpreventsticking,avoidmovingsteaksoncetheyhitthegrill.

Openlidandusetongstoflipsteaks.Cooksecondsideabout2–3minutes.

Movesteakstoagrillareaovertheindirectheatside,closethelidandleaveundisturbeduntilsteaksare120–140°Finternaltemperature(raretomedium-rare).Dependingonsteakthickness,thisusuallytakesabout10–25minutes.Useathermometerorthe“touch”methodtodeterminedoneness.

When done, remove steaks to awarmed platter, coverwith a piece of foil (tented) for 5–10minutes,sothejuiceswillredistributewithinthemeat.Ifyoucutintothemeattooearly,you’lllosetoomuchjuice.

LesstendercutssuchastheLondonBroil,TopRound,andsometimesSirloinarebestcutintothinslicesacrossthegrainbeforeserving.

The“Touch”Method

Determine meat doneness like a grilling professional—press the meat surface lightly andquicklywithyour index fingertip. If the steak feels soft likeyour cheekhollow, it is cookedrare;ifitfeelslikeyourchinpad,it’smedium-rare;ifitisfirmlikeyournose-tip,it’scookedmedium;ifitisveryfirmlikeyourforehead,it’swelldoneandyou’veovercookedyoursteak.

PRIMALPOTROAST

Pot roast isold-fashionedcomfort food that isnearly forgotten in today’s rush for30minute“almosthomemade”conveniencegimmicks,butthisclassicroastcanfitwellintothemodernPrimalBlueprintlifestylewithjustasmallamountofkitchentimespreadoutoverseveralhours—perfect for a weekend morning or afternoon at home. Pot roast can even be cooked inadvance,thenchilledorfrozenforreheatinglateronabusyweeknight—theflavorimprovesinadayortwo.Potroastiseasyonthebudgetandmakesenoughservingsforlargerfamiliesormultipledays’meals.Potroastisdeliciousservedwithpuréedcauliflowerorparsnips.

INGREDIENTS:

Seasoningrub:1teaspoondriedthyme1teaspoondriedcrushedrosemary1tablespoonpaprika1tablespooncoarseseasalt1teaspoonfreshlygroundblackpepper14-poundbeeforbisonchuck2tablespoonshomerenderedlard,tallow,ghee,oroliveoil1cupwater,beeforchickenstockordryredwine(mightnotuseitall)3largeonions,thinlysliced6garliccloves,coarselychopped

SERVINGS:6ormore

INSTRUCTIONS:

Combine the seasoning rub ingredients in a small bowl then rub the meat well with theseasonings.Forthebestflavor,lettheroastsitoutanhourortwoatroomtemperature,looselycoveredwithfoil,orwell-wrappedovernightintherefrigerator.

Preheattheovento350°F(325°Fforbison).

InaDutchovenoralargeheavycasserole,heatthefatovermedium-highheat.Browntheroaston all sides, about 2 minutes per side. Remove the roast temporarily to a plate or platter.Removeexcessfatthathasaccumulatedinthepan(bisonwillrendernearlynofat).Addwater,

stockorwinetothepananddeglazebyscrapinganddissolvingthebrownbitsonthebottom.Returntheroasttothepan,coveritwiththeslicedonionsandgarlic,coverandbakeintheovenforonehour.

HowtoKeepFrozenMeatFresh

Knowinghowtoproperlyfreezemeatletsyoutakeadvantageofsalesatthebutchershopandplanaheadforfuturemeals.Toavoidfreezerburn,removethemeatfromallofitsoriginalstorepackaging,drywithathickpapertoweltoremoveexcessmoisture,thentightlywrapinclingfilm,beingsureallsidesaresecureandcovered.Repeattheclingfilmwrap,thistimewrappingfromtheopensidefirstandthenstoreinaplasticzipperbag(withallairremoved).Whilethismightseemalittleextreme,wepromiseyouthatfollowingthisprocesswillensurethatyouwillneveragainthrowoutacutofmeat!

Removethecover,turntheroastandcontinuetocookintheovenuncovered,foranotherhour.Addmoreliquidifneededandstirtheonionsabitafter30minutesforevencooking.

Coveragainandcookonehourmore.Themeatwillbedonewhenitisfork-tender.Removethemeatfromthepotandletitrest,looselycoveredwithfoil.

Strainthesauce,de-fattingifnecessary.Seasonsaucewithsaltandpepperifdesired.Ifthereisashoulderbone, remove it.Slice themeatorseparate it intochunks forserving.Servesauceoverthemeatafterplating.

Toreheat,placemeatincasseroleorpanwithabitofleftoversauce,or2–3tablespoonswaterorbroth.Coverwith lidor foil andbakeat325°F,oron the rangeatmedium-lowheatuntilheatedthrough,about15–20minutes.

Note:PotRoastmayalsobemadeinaslowcooker.Brownmeatinalargeskilletonthestove,thenplacethemeatinthecrock.Placetheonionsontopofthemeatandpourliquidoverall.CookcoveredonLOWfor7–8hours.Removecookedmeat toawarmplatter (becareful, itmay fall apart into chunks) and cover with foil to retain heat. Strain liquid (onionsmay beplacedonthemeatifdesiredorleftinthesauce)andsimmerinasaucepanontherangeovermedium-heatuntilreducedbyhalf.Poursomesauceonthemeatandpasstheremainingsauceinagravyboatatthetable.

SLOWCOOKERITALIANPOTROAST

Richbalsamicvinegarandasmallsectionofoxtailgive thispot roastaveryrichandsavoryflavor. Get it started the night before, or in the morning for a stress-free dinner. This is anexcellentrecipeforadinnerparty.

INGREDIENTS:

4poundschuckroast,removedfromrefrigeration1hourbeforecooking3or4inchsectionofoxtail(optional,butitreallymakesadifferenceinthesauceflavorandtexture)2tablespoonsfat1largeonion,chopped2clovesgarlic,crushed4inchsprigfreshrosemary(or1teaspoondried)1cupwater,beeforchickenstock,ordryredwine¼cupbalsamicvinegar2cupsfinelychoppedtomatoes

SERVINGS:6withleftovers

INSTRUCTIONS:

Warmafewtablespoonsof fatoroil inabig,heavyskilletandbrownthechuckroastonallsides.Put the sectionofox-tail in thebottomof the slowcooker.Put the roaston topof theoxtail.Addtheonion,garlic,rosemaryontopofthebeef.

Addwater,stockorwinetothepananddeglazebyscrapinganddissolvingthebrownbitsonthebottom.Addtheliquidtotheslowcooker,alongwiththebalsamicvinegarandtomatoes.

Don’tShocktheMeat

Meat thatgoesdirectly fromacold refrigerator toahotpanhasahard timeadjusting to theextremetemperaturechangeandwon’tcookevenlyorintheamountoftimearecipesuggests.

Beforeyoucookmeat,letitsitout(covered,ofcourse)foratleastahalfhour.Thisisenoughtimeforthemeattocomeupintemperatureforsoitwillcookevenly,butitistooshortatimetopromoteanysignificantbacteriagrowthduetolackofrefrigeration.

Cookcoveredonlowsettingfor8hours.Removeroasttoawarmedservingplatter.Straintheliquid,discardingtheoxtailbonesandrosemarystem(leavetheleaves),thenplaceremainingonionsandtomatoesontopoftheroast.Covertheroastwithfoiltoretainheat.

Simmer strained liquid until reduced by half—it will be rich and flavorful due to the oxtailsectionthatcookedalongwithit.

Spoonsomeofthereducedsauceovertheroastandpasstherestofthesauceinagravydishatthetable.

SHANKSALOT,BRUCE

(OR,BRAISEDBEEFSHANKSWITH

COCONUTMILK,GINGER,ANDCUMIN)ThisisaspinonafavoriteBruceAidellrecipe.Justafewtweaks,likeeliminatingtheflourandsubstitutingbisonshanksforbeef,makethisdeliciousrecipequitePrimal.Don’tletthelonglistofingredientsfoolyou;thisisreallysimpletoputtogether.TheEastern

spicesare reallyaromaticand thecoconutmilkaddsasilky richness to thebraisingsauce. Ifyoudon’thavecoriander,turmeric,andcumin,substitutecurrypowderinstead.This ovenbraiseddish could easily be transformed into a slowcooker recipe, too.Simply

brownthemeat,useaboutone-thirdlessbeefstockandcoconutmilk,andcookitonthelowsettingfor6–8hours(4–6hoursonhigh).

SERVINGS:4

INSTRUCTIONS:

Preheatovento325°F.InalargeroastingpanoraDutchoven,melthalfthegheeorcoconutoilover medium-high heat. Add the vegetables, the garlic, and the ginger, lower the heat toMediumandcookabout10minutes,stirringoccasionally.Removethevegetablestoabowlandkeepwarm.

Addtheremaininggheeorcoconutoiltothepanandheat.Overmedium-highheat,brownthemeatuntilallsidesarewell-browned,about5–10minutes.Removemeattoaplate.

Reduce the heat and add the coriander, cumin, turmeric, and red pepper flakes, stirring torelease the oils and aromaswhile they “toast”. Add half the beef stock to de-glaze the pan,scrapingupthebrownedbitsonthebottomofthepan.Addtherestofthebeefstockandthecoconutmilkandbringtoaboil.

INGREDIENTS:

5tablespoonsghee(clarifiedbutter)orcoconutoil,divideduse2cupschoppedonion2carrots,cutintosmalldice2clovesgarlic,minced1tablespoonmincedfreshginger2teaspoonscoarseseasalt,plusmoretotaste1teaspoonfreshlygroundblackpepper

About3poundsbisonshanks,cutintopieces1½to2inchesthick2teaspoonsgroundcoriander1teaspoongroundcumin½teaspoonturmeric½teaspoonredpepperflakes1½cupsbeefstock1can(14ounces)unsweetenedcoconutmilk1cinnamonstick3cardamompods,lightlysmashed2bayleavesChoppedfreshcilantroforgarnish

Wrapthecinnamonstick,cardamompodsandbayleavesinanherbbag(astapledcone-shapedcoffee filter works, too) and add the pouch of spices to the liquid. Return the meat andvegetables to thepan, includinganyjuices thatmayhaveaccumulated.Cover,bringtoaboilandplaceinthepreheatedoven.Braisefor2½to3½hoursuntilthemeatistenderandpullingawayfromthebone.

Whencookingisfinished,removeshankstoaheatedplatterandcoverwithfoiltoretainheat.Reducethesauceovermediumheattoslightlythicken.Removespicepouchandadjustsaltandpepperasnecessary.

Serve the shanks over cauliflower rice “couscous” (see recipe on page 184) with sauce,garnishedwithcilantro.

Gee,WhatisGhee?

Originated in India, ghee is butter that has beenmelted slowly over low heat until themilksolidssinktothebottomofthepanandagoldenliquidrisestothetop.Anyfoamthatrisestothetopaswellisskimmedoffandthepure,goldenbutterfatthatremainsisghee.Withoutanymilk solids in it, ghee has a higher smoke point than regular butter whichmakes it a goodchoiceforsautéingandfrying.

CARDIFFCRACK

A small neighborhood sea-side market in Cardiff-by-the-Sea, California is known for itsmarinated tri-tip roast, which is officially calledBurgundy Pepper Tri-Tip. The locals call it“CardiffCrack”,andwithgoodreason.Theactualmarinadetheyuse in thestore isacloselyguardedsecret,butthisisacloseapproximation.Tri-tipisarelativelytendercutatareasonableprice(good);it’saneasypieceofmeattopick

upon thewayhome togrill for dinner (great); andoh, yeah, it’s addictive (ohboy!).Tri-tiptendstobeaWesternregioncut,soyoumighthavetoaskthebutcherifhecancutoneforyouifyouareinanotherpartofthecountry.SirloinTipRoastorLondonBroilaregoodsubstitutes,too.

INGREDIENTS:

1to2cupsdryredwine(eventheleftoverhalfbottleinthebackofthefridgewilldo)¼cupextravirginoliveoil3clovesmincedgarlic1teaspoonhoney1tablespoon(ormore!)freshgroundblackpepper

INSTRUCTIONS:

Mixmarinadeingredientstogetherinaplasticzipbag,thenaddthetri-tiproast.Seal,pressingoutexcessairsoallsidesofmeatarecoveredwithmarinade.Chillforatleastseveralhoursorovernightintherefrigerator.

Remove roast from marinade bag and blot dry with a paper towel. Let roast sit out 15–20minutes to take thechilloff.Meanwhilepreparegrill fordirectheatononesideand indirectheatontheotherside(seerecipeforGrilledSteakonpage13).

Grill over high heat for 5–7 minutes on each side. Move to indirect heat and cook for anadditional 10 minutes each side—or until interior temperature reaches 125–130°F (medium-rare).

Letsitlooselycoveredwithfoilforanadditional10minutes.Temperaturewillcontinuetoriseasmuchas10moredegrees.Cutagainstthegrainintothinslices.Spoonjuiceovermeatwhenserving.Leftoversmakegreatlunches,especiallywithbigtossedsalads.

GoingAgainstTheGrain

Lookcloselyatthatpieceofmeat.You’llnoticeapatterninthemeat—musclestrandsthatareknownasthemeatgrain.Slicingmeatinthesamedirectionasthegrainwillyieldtough,chewy

meatbutcuttingdiagonallythroughthemeatgrain,eitherbeforeoraftercooking,willproducetenderslices.

DELI-STYLEROASTBEEF

Sliced rare or medium-rare, deli roast beef is a great convenience food for easy meals andsnacks,butwhowantstheadditivesoftenfoundincommercialroastbeef?Makingyourownathomeiseasierthanyouthink.

SERVINGS:

Varies, depending on the size of the roast. Approximately one-third to one-half pound perserving.

INSTRUCTIONS:

Combinethegarlic,herbs,salt,andpepperinasmallbowl.Rubthemeatwellwithseasoningmix,coatingallexteriorsurfacesoftheroast.Forthebestflavorandevencooking,lettheroastsitouttwohoursatroomtemperature,looselywrappedinaplasticzipbag.

Preheattheovento250°F.

Placethemeatinasmallroastingpanandinsertameatthermometer(withthetipinthecenteroftheroastatthethickestpart),andcookforhalfanhour.

INGREDIENTS:

1roast(beef,bison,venison)fromtheroundorsirloin(tri-tipcutisespeciallygood)2garliccloves,minced1tablespoondriedcrushedrosemary2tablespoonsdriedoregano1½tablespoonscoarseseasalt2teaspoonsfreshlygroundpepper

Turn the temperature down as low as the ovenwill go (170°, 160°F, 150°F is even better).Continue cooking until meat is very rare (120–125°F), rare (130°F), or medium-rare (135–140°F).Morewell done than thiswill not yield good resultswith these lean cuts.Grass-fedbisonandwildvenisonwillcookquickerthanbeefbecausetheyareextremelyleananddon’thavetheinternalmarblingthatgrainfedbeefhas.

Remove roast from the oven, cover loosely with foil, and rest for 10 minutes. Cut into thethinnestpossiblesliceswithaverysharpslicingknifeandservewarm.Forauthenticdeli-styleroastbeef,cool20minuteslongeronthecounter,thenchillseveralhoursintherefrigeratorinan airtight container. Slice into very thin slices, using a very sharp slicing knife.An electricmeatslicerisevenbetterasitmakeextremelythinslices.Onlysliceoffwhatyoucanuseeach

time,becausethe largerroasthas lessexposedsurfaceareaforoxidationandwillkeepbetterthantheslices,atleastseveraldaystoaweek.

BISONCHILI

Chiliissimpletoprepareandisaverygoodrecipetomakeontheweekendwhiletendingtohousehold chores in between cooking steps. Be sure to make enough for leftovers as chilireheatswell andperhapseven tastesbetterafter the spicesmeldduringanightor two in therefrigerator.This isadeliciousmeat-basedchili (bean-free);veryrichandflavorfuldue to the touchof

bacon and its fat, the long simmering time, and the addition of a secret ingredient, cocoapowder.Chilialsoiseasytoscaleupordowninservings,andiseconomicalwhenfeedingacrowd.

Thisversionofchiliisnotveryspicy;feelfreetoaddmorespiceorhotpeppertotaste.Itcanalsobemadewithgroundbeef, preferablygrass-fed.Grass-fedbisonandbeef arequite leanandshouldneverbecookedoverhighheattemps.

INGREDIENTS:

2–3slicesofuncookedbacon,choppedor24ouncesoffinelychoppedpancetta(Italianbacon)1onion,chopped4clovesgarlic,coarselychopped2poundsgroundbison(grass-fedbeefmaybesubstituted)2tablespoonschilipowder1teaspoondriedoreganoor1tablespoonfreshmincedoregano1teaspoonpaprika1½–2cupswater(orbeefbroth)114.5-ouncecanfinelychoppedtomatoeswithliquid(28ouncecanmaybeusedalso)or3–4mediumsizetomatoes,seededanddiced1tablespoonunsweetenedcocoapowder1tablespoonapplecidervinegar1–2peeledcarrots,cutinto½inchdiceorsmaller(optional)Optional garnishes: finely chopped avocado, chopped cilantro, grated cheese, sour cream orcrèmefraîche

Bison—ThePerfectPrimalMeat

Bison,orAmericanbuffalo,haschangedlittlesincethedayswhenitroamedtheGreatPlainsofNorth America in massive herds and was hunted by Native Americans. Nearly driven to

extinctionduringWestwarddurningExpansioninthe19thcentury,bisonherdpopulationshavebeenmakingacomebackinrecentyearsandaresustainablyraisedbynumeroussmallfamilyranches throughoutWesternNorthAmerica.Naturally lean andhigher inprotein (byweight)thanbeef,grass-fedbisonhasanexcellentratioofomega-3toomega-6fattyacids.

SERVINGS:6

INSTRUCTIONS:

Inalargesaucepan(atleast4quartsize)orDutchoven,overmedium-lowheat,cookbaconorpancettaafewminutesuntilslightlybrownandsomefatisrenderedout.

Addchoppedoniontothepanandstir intobacon.Whentheonionsaresemi-translucent,addgarlicandstir.Cookafewminuteslonger.Addgroundmeattopanandcookovermedium-lowheatuntilbrown(cooked)throughoutandnopinkremains.Iffatseemsinsufficient,addsomesavedbacondrippings,lard,oroliveoiltokeepbisonmeatfromstickingtothepananddryingout.Ifhigherfatgroundbeefisused,itmightbenecessarytocollectsomefatinalargespoonandremoveit.

Addspices,waterorbroth, tomatoesandcarrotsandstirwell tocombine.Coverandsimmerover low heat for one hour, stirring every 20 minutes or so to prevent sticking (adjusttemperature up or down a bit as necessary to keep chili simmering, but not sticking to thebottomofthepan).

Addvinegarandcocoapowderandstirwell,addingadditionalwaterifnecessary,thensimmeruncoveredanother20minutes.Tasteandseasonwithseasaltandblackpepper,totaste.

Ifmorespicy“heat”isdesired,addhotpeppersaucetothepotortoindividualservingsatthetable.

Suggestionsforleftoverchili:

Reheatleftoverchili(addingafewtablespoonsofwaterifnecessary)inapanonthestoveandserve over hot steamed cauliflower florets. Or, stretch a small amount of leftover chili bymakingaservingof soup:heatonecupofbeeforchickenbrothorcoconutmilkwithaddedcarrotchunks,cauliflowerflorets,orfinelychoppedtomatoesuntilvegetablesare‘forktender’.Addleftoverchiliandstir.Garnishwithfinelychoppedavocadoand/orchoppedcilantro.

SAUSAGESTEW

Theoriginalrecipethat inspiredthisstewmadeenoughtofeedanarmy,sothisoneisscaleddownconsiderably.Feel free to reduce itbyhalfordouble itasneeded;stewsandsoupsareratherflexible.Theamountofbrothdeterminesifthisturnsoutmoresoup-likeorstew-like.YoucouldalsocallthisrecipeClean-Out-The-FridgeStew.Thebeautyoftherecipeisthatit

doesn’thavetobethesameeachtimeitismade;usethisrecipeasastartingpointandaddwhatyou have on hand. Any combination of leftover bits of meat works (especially pork) and“orphansoftheveggiedrawer”areputtogooduse—limpcelery,forgottencarrots.VoluminousbunchesofmiscellaneousCSAgreenscanbeputtogoodusewiththisrecipe,too.ThefirsttimeImadethisIdidn’thaveanybrothavailable,butIdidhaveapigfoot(trotter)

inthefreezer,somethingI’dbeenmeaningtouse.Thetrotterwasperfectlysuitedandmadearich,deliciousbroth.Checkyourlocalfarmers’marketsorLatino“mercadodecarne”forpigfeet; ahamhockwouldworkwell, too.Theseoft-neglectedbonycutsdon’tprovide a lotofmeat,butwhensimmeredthebonesandrichgelatinousconnectivetissuescreateanourishingand flavorful broth, especially if you add a bit of vinegar to acidify thewater and facilitatemovementofmineralsfromthebonesintothebroth.

INGREDIENTS:

1½to2½quartsbeeforchickenbroth(orusewaterandasplitpigfootorhamhock)1tablespooncidervinegar(ifusingwaterandpigfootorhamhockinsteadofbroth)Approximately1poundleftovermeat(anycombinationofpork,ham,beef,lamb,etc.),coarselychopped1onion,coarselychopped2ribscelery,coarselychopped1carrot,coarselychopped¼headofcabbage,slicedorcoarselychopped1poundItaliansweetsausage(iflinks,cutinto1inchrounds;ifsausageisloose,forminto1inchballsorchunks)1headcauliflower,cutintoflorets1bunch(about1pound)washedgreens(chard,kale,turnip,collard,etc.),coarselychopped½headofgarlic,peeled,trimmed,andcoarselychopped2tablespoonchoppedfreshbasilorItalianflatleafparsley(or1teaspoondried)Saltandfreshlygroundpepper,totaste

SERVINGS:6–8

INSTRUCTIONS:

HeatbrothinastockpotoraDutchoven.Ifusingwaterandapigfootorhamhockinsteadofbroth,bringthewatertoaboilandaddthefootorhockandvinegar.Lowerheatandsimmerabout45minutestoanhour,uncovered,tomakebroth.Iffootorhockremainsintact,leaveitin.Ifitisfallingapart,removewithtongsoraslottedspoon.

Addchoppedmeat tohotbrothandsimmerfor1hour,uncovered.Addonion,celery,carrotsandcabbageandsimmerfor20minutesmore.

Cookthesausagechunksinalargeskilletandbrownfor10minutesovermediumheattorendersomeofthefatanddevelopflavor.Addthesausagetothesouppotwiththecauliflower,greens,garlic,andbasilorparsleyandcookforanadditional10minutesoruntilallthevegetablesandmeats are tender. Add salt and pepper to taste. If pig foot or hock still remain in the stew,removeanddiscardifdesired.

GRANDMA’SEASYBBQPORK

Thisrecipehasbeenhandeddowninoneofourreader’sfamiliesforatleastthreegenerations.Anna’s very healthy 90-year-old grandmother reports that she clipped the recipe from amagazinemore than60yearsago. It isn’t a reallyauthenticBBQsauce, though thevinegaryflavor is reminiscent of North Carolina-style BBQ sauce. The rich sauce was traditionallyservedwithboiledormashedpotatoesorrice,butmashedcauliflower,turnips,orparsnipssoakupthesauceverynicelyasaside,asdoesshreddedcabbage.The preparation of this dish is very easy and fast (even if you have to make a batch of

ketchupfirst),butthelongbakingtimeintheovenmakesitanexcellentrecipetoprepareforcompanysoyoucanattendtoothertasks.Themeatcanbekeptwarminacoveredcasseroleintheovenafterthecookingtimeisupwithoutfearofovercooking;theporkmeatjustbecomesmore“fall-apart”tender.Feelfreetohalfordoubletherecipe,changingthesizeofthecookingvesselifitseemsnecessary.

SERVINGS:8ormore

INSTRUCTIONS:

Preheatovento325°F.

Brownmeatonallsidesinfat/oilovermediumtomedium-highheatinaflameproofcasseroleorDutchoven.

Whilethemeatisbrowning,combineremainingingredientsandstirtomixwell.

Whenmeathasbrowned,removefromheatandpourmixtureoverthemeat.

INGREDIENTS:

1tablespoonoliveoilorhighqualitylard8porkchopsorabout4poundsofporkshoulderroast,usebone-inchopsorabone-inshoulderroastinsteadofbonelessfortherichesttastingsauce1smallonion,finelychopped½cupketchup(seepage234for“Primal51Ketchup”recipe)1cupwatercupvinegar

1teaspoonsalt1teaspoonceleryseed

½teaspoonnutmeg1bayleaf

Coverwithlidorfoilandbakeat325°Ffor½hoursforchopsandabout2½hoursforroast.Checkhalfwaythroughbakingtime,addingasmallamountofadditionalwaterifnecessary.

Removebay leaf, transferchopsor roast toawarmplatterandpoursauce inagravyboatorpitcher.Spoonorpoursomesauceoverthemeattomoisten.

SMOKEDSAUSAGEANDCABBAGE

This isa really simple, satisfyingcomfortdish that isgreatonabusydaywhenyouneed tokeep it simple, andwant to sit down inunder anhour.Youngkids canhelphone their knifeskillsonthesausagewhileyoumakeshortworkofthecabbagewithasharpknifeandcuttingboard.Itwillworkwithturkeykielbasaifyouusealittlemorefattocompensateforthelackoffatfromthesausage.

INGREDIENTS:

1smokedkielbasasausagering,cutinto¾inchslices1headcabbage,thinlysliced(oronelargebagofprecutcabbage)1or2tablespoonsofwaterorbroth2tablespoonsbaconfat,oliveoil,orghee

SERVINGS:4

INSTRUCTIONS:


Greasethebottomandhalfwayupthesidesofanovenproofcasserolewithsomeofthefat.Addthecabbage,waterorbroth.Place the slicedkielbasa sausageon topof thecabbage.Dot thecabbageinafewplaceswithsomemorefat,thencoverwithalidorfoilandplaceitintheovenforapproximately40minutes,removingthecoverinthelast10minutessoitwillbrownalittleontop.

TRANSYLVANIANSTOCKPOT

Thisrecipeisgreatforlatefallorwinterwhenaheartysoupseemsjustright.WhyisitcalledTransylvanianStockpot?Well,it’sjustoneofthosefamilyrecipesthathasalwaysgonebythatnameandwe’veneverwantedtotinkerwithagoodthing.

INGREDIENTS:

6ouncesbacon,cutcrosswiseinto1inchpieces(orsameamountoffinelychoppedpancetta)1largeonion,thinlyslicedorchopped3clovesgarlic,coarselychopped1smallgreencabbage(or½large),cored,cutintowedges,thensliced1tablespoonpaprika,hotormild½teaspoonfreshlygroundblackpepper1can(28ounces)finelychoppedtomatoesor3freshtomatoes,seededanddiced3cupschickenbroth1cinnamonstickor1teaspoongroundcinnamon(orboth)cupgoldenraisins

2bayleaves1poundsmokedkielbasaPolishsausage,slicedintothinroundsHandfulofchoppedparsleyOptionalgarnish:crèmefraîche,sourcream,orplainGreek-stylestrainedwholemilkyogurt

SERVINGS:6

INSTRUCTIONS:

Inalargeheavynon-reactivepot,cookbaconorpancettaovermediumheatuntilbaconbeginsto crisp, stirring every fewminutes.Addonionandgarlic, sautéinguntil onionswilt and aretranslucent(reduceheat ifnecessarytoavoidburninggarlic,whichwill in turncreateabitterflavor).

Addcabbage,paprika,andblackpepperandstirtomix.Cookabout5minutes,stirringafewtimes.

Addtomatoeswiththeirjuice,broth,cinnamon,raisins,andbayleaves.Raiseheattomedium-high,stir,andbringtoaboil.Reduceheat,cover,andsimmerabout45minutes.

Addslicedkielbasaandheatthrough.Stirinchoppedparsley.

Ladleintowide,shallowbowls.Garnishwithchoppedflat leafparsleyandadollopofcrèmefraîche,sourcream,orplainwholemilkyogurt(optional).

BAKIN’BACON

Thisisthehands-downeasiestandcleanestwaytocookbacon,butitisn’tthefastestbyalongshot,soplanahead.Thecookedstripswilllayflatandbeevenlycooked.Youcanalsoremovethebaconwhencookedabouttwo-thirdsthrough,renderingoutmostof

thegrease.Thenchillorfreezethebaconstripsinwax-paperlayersforaquickfinishorreheatlater.Precookingisagreattimesaverforbusymornings,orwhilecampingandgrillingoutside,as it ismore efficient and reduces clean-up and flare-up problems that can accompany largeamountsofdangeroushotgrease.At the lowtemperatureof250°F, thebacongreasewillnotsplatterandsoiltheoven,butinsteadwilldripslowlythroughtherackandcollectinthebottomofthesheetpanforeasiercleanup.

INSTRUCTIONS:


Placeaflatcoolingrackinsidealargesheetpan.Placeslicesofbacononrack,evenlyspacedandclosetogetherbutnotoverlappingorbunchedup.Quantitytobebakedisonlylimitedbynumberofovenracksandpans.

Place pan of bacon in oven and bake.Check on bacon after one hour and then every 20–30minutes, until bacon reaches desired level of chewiness or crispness. Depending on baconthickness, fat-to-meat ratio, andmoisturecontent, itmay takeanaverageofabout2hours toachievecrispbacon,lesstimeforchewierbacon.

Bacon fat may be strained through a very fine steel mesh strainer and chilled for later use(baconfatmayonnaise!).

PULLEDORCHOPPEDPORKSHOULDERBBQ

BBQporkshoulderisacrowdpleasingfavoritebudgetcutofmeatandquitesimpleandeasytomakeprovidedyouhaveampletime—atleast8hours,andsometimesupto10if theroast isvery largeor you are cookingmore thanone.Youdon’twant to rushpork shoulder becausethose muscles do a lot of work and need the long, slow cooking method to slow melt thecollagenintheconnectivetissueandbastethemeatwiththenaturalfat.Whenthemeatisdone,itwilleasilypullapartintosucculentshreds.Usesoakedanddrainedhickorywoodchips ifyouhave the time to replenish themhourly

andwantauthenticBBQaromaandflavor,butit’squitedeliciouswithoutthewoodsmoke,too.

INGREDIENTS:

2tablespoonschilipowder2tablespoonscoarseseasalt1to2tablespoonsgranulatedgarlic2teaspoonsfreshlygroundblackpepper1teaspoondrymustard3–6poundporkshoulderroastwithsomefatontheoutside,bone-inorboneless(tiedtogetherwithbutcherstringifboneless)Soakedanddrainedhickorywoodchips(optional)

SERVINGS:4–6

INSTRUCTIONS:

Pattheporkshoulderdrywithapapertowelandplaceinaflatpan.

Mixtogetherthedryingredientsforthedryrubandapplytotheporkshoulderroast,coatingallsurfacesand rubbing inwell.Let roast sitat roomtemperature for20–30minutes to take thechilloff.Insertaremotetemperatureprobeintothecenteroftheroastifyouwishtomonitorthetemperature.Iftheshoulderboneisintact,makesurethethermometerisnottouchingit(itwillgiveinaccuratereadings).

What’sTheRub

Savetimeandeffort:Makeupadoubleortriplebatchofthedryrub.Storeinanairtightjaratroomtemperatureanduseonsteakorroasts.

Preparethegrillorsmokerforindirectlowheattoachieveatemperatureofabout225–250°F(place an oven thermometer on the grill rack next to the roast). Slowly cook the roast overindirectheat(coveredwiththelid)for8–10hours,maintainingaconstanttemperatureof225–250°F.Replenishhotcoalsperiodicallyifusingthatmethod.Soakedanddrainedhickorywoodchipsmaybeaddedtothecoalsorsmokerboxatthebeginningandagaineveryhourifasmokyflavorandaromaisdesired.Cookuntiltheroastreachesaninternaltemperatureof190°Fandisfallingaparttenderinsomeparts.

Transfertoasheetpan,wraptheroastwellwithfoil,andletitrestforabout30minutes.

Unwrap the roast and pull themeat apartwith two forks, your fingers, or chop into½ inchpiecesonacuttingboard,thenplaceinawarmbowl.Removeanytoughsineworlargelayersoffat.

Alternativecookingtechnique:

Pulledporkmayalsobecookedinaslowcookeronlowsettingfor7–8hourswithexcellentresults. However, it will not have the smokiness that a grill or smoker provides. Skip thewrappinginfoilstepandaftershredding/chopping,mixsomeofthejuicesthataccumulatedintheslowcookerwiththemeatbeforeserving.Or,smokeorgrilltheroastoverindirectheatforabout3–4hours,thentransfertoacoveredbakingvesselina325°Fovenforanother2–3hours.

ROASTEDLEGOFLAMBWITHHERBSANDGARLIC

Themild flavor of lamb is alwaysmademore interestingwhen embellished generouslywithherbsandgarlic.Thecombinationofherbscanbeadjustedaccordingtowhatyouhaveonhandorinyourgarden.Parsley,sage,lavenderandoreganoallpairwellwithlamb.Ifyou’recookinga larger leg,double theherbrubandextend thecooking timeuntil thedesired temperature isreached.Lambisespeciallypronetoturningtoughifovercooked.Thekeytotenderlambisservingit

when it’s still pink and leaning towards rare.Use ameat thermometer and remove the lambfromtheovenwhenitreachesbetween125–135°F.Letthelambrestfor10–20minutesandthetemperatureshouldriseanother10degrees.Therangeformedium-rarefallsanywherebetween130(morepink)and140(lesspink)degreesFahrenheit.

SERVINGS:6

INSTRUCTIONS:


Inafoodprocessororblender,mixoliveoilwithgarlic,lemonzest,tablespoonofrosemaryandtablespoonof thyme.Cut small slitson topof lamband rub thewhole lamb thoroughlywithherbmixture.Heatalargepanandbrownthelambonallsides(3–6minutesaside).Removethe lamb and add broth, scraping up any browned bits still in the pan and stirring them intobroth.

INGREDIENTS:

2½ to 3 poundboneless leg of lamb, removed from refrigeration at least a half hour beforecooking3tablespoonsoliveoil3garliccloves(ormore)Zestof1lemon1tablespoonfreshrosemary,plus10orsosprigs1tablespoonfreshthyme,plus10orsosprigs4bayleaves½cupchickenorbeefbroth1poundmushrooms

Inalargecasserolepan,laythesprigsofrosemaryandthymeandthebayleavesdownandsetlambontop.Surroundwithwholemushrooms(othervegetablesofyourchoicecanbeaddedaswell.) Add broth. Roast approximately 45minutes or until the lamb registers between 125–135°Fonameat thermometer.Remove fromoven, loosely coverwith foil, and let sit 10–20minutes.Slicethinlybeforeserving.

WhereDoesYourLambLive?

Asalambmaturesandbecomesmutton(asheepaged1yearorolder)ithasastronger,gamiertaste andmay also have amore grainy texture.Where a lamb comes fromandwhat type ofbreeditiscanalsoaffecttheflavorandtexture.NewZealandlambtendstobeleanerandhaveastrongerflavor.Australianlambtypicallyhasmorefatandalesspronouncedflavor.Icelandiclambisthoughttobethemosttenderanddelicatelyflavored.LambraisedintheUStendstobefattier(oftenduetoadietofcornbeforeslaughter)andtheflavorrangesfrommildtogamey.Looktofarmers’marketsandlocalproducersfordomesticlambthatisentirelygrass-fed.

FIVESPICEBEEFANDBROCCOLISTIRFRY

Chinesefivespicepowderisablendofgroundcinnamon,cloves,fennelseeds,staraniseandpeppercorns that can be found inmost grocery stores.Thiswarmblend goes especiallywellwithbeefandgivesthestirfryacomplexflavorthatisslightlysweet,smokyandearthy.Alittlebitoffivespicepowdergoesalongway—allyouneedisapinch.

INGREDIENTS:

½poundflankorskirtsteak3tablespoonswheat-freetamari1tablespoonsesameoil¼teaspoonChinesefivespicepowder2teaspoongratedginger1garlicclove,minced1headofbroccoli,cutinfloretsandsteamed6ounces(afewbighandfuls)mungbeansprouts¼cupfinelychoppedmint¼cupfinelychoppedcilantro

SERVINGS:2–4

INSTRUCTIONS:

Mixtogetheramarinadeoftamari,oil,fivespicepowder,gingerandgarlic.Slicethemeatintothinstrips.Marinateatleast15minutesoruptoseveralhoursifyouhavetime.Heatasautépanorwok.Addmeatandmarinadetothepanandsauté3–5minutes,stirringafewtimessothemeatcooksevenly.Addbroccoliandsautéa fewmoreminutes.Addmungbeansproutsandremovefromheat.Garnishwithfreshherbs.

OFFAL

Forsome,eatingoffalrequiresthattheygatheralittlebitofcouragebeforehand.Forothers,it’safavoritedelicacyorastandardoftheiryouth(liverandonions,anyone?).Organmeatsoftenhave a flavor that ismilder than people expect. The real challenge is knowing how to cookthem,sowe’velaidoutseveralverysimplerecipesinthischapter.Whileoffalisn’tforeveryone,itisaprimalfoodthat’stypicallyaffordableandhasnumerous

health benefits. If you’ve ever thought of delving into offal, now is your chance. Start withsomethingmorefamiliar,likeliver,thenworkyourwayuptosweetbreads.

STEAKANDKIDNEYSTEW

Thisisawheatandgluten-freevariationontheclassicBritishSteakandKidneyPie.PeteratHyperlipid(high-fat-nutrition.blogspot.com)postedarecipeofsortsthatwastheinspirationforthisversion,butusedbeefsteak. In thisversion,bisonorvenisonorotherwildgamefor thesteakaddsanicePrimaltouch(certainlyyoumayusebeefifyouprefer).Roundsteakisfromthebackhipendoftheanimal,anddespitethe“steak”inthecutname,it

definitelyneedss-l-o-w,moistbraisingtotransformatough,hard-workedcutintofork-tenderstewmeat.Thosewhodislikekidneycanbekepthappywiththesteakandflavorfulsauce.

SERVINGS:3–5

INSTRUCTIONS:


Inalargeskilletheatapprox.halfthefatovermediumheat.Brownthesteakmeatandkidneypiecesalloverinsmallbatches(sothemeatdoesn’tsteam).Aseachbatchofmeatisbrowned,remove it from the skillet to a casserole on the side.When all the meat has been browned(addingmorefatasneeded),deglpzethepanwith½cupredwine,scrapingupthebrownbitsfromthebottom.Addthedeglazingjuicestothecasserole.

Add1or2moretablespoonsoffattotheskilletandheatonmedium.Addtheonionandgarlicandsautéuntiltheonionistranslucent,about3–5minutes.

INGREDIENTS:

3to6tablespoonshighqualityfat(lard,tallow,ghee,orbutter)1to2poundsbisonorvenisonroundorsirloin,trimmedofgristleandcutinto1inchdices1 or 2 very fresh pig or lamb kidneys, about a ½ to ¾ pound, outer membrane and innerconnectivetissuecoreremoved,cutinto1inchdices2 cup beef broth, redwine, orwater,withmore available if needed to add halfway throughcooking1onion,finelychopped2or3clovesofgarlic,finelychopped1carrot,cutintodiceorrounds1candicedtomatoesor2–3freshtomatoes,seededandfinelychopped½teaspoonseasalt½teaspoonfreshlygroundblackpepper3to6inchsegmentofoxtailorthesirloinbones(optional,butbonesreallyenrichthestew)

2tablespoonscrèmefraîcheorsourcream(optional)

Lowertheheatifnecessarytopreventthegarlicandonionsfromburning.

Transfer theonionsandgarlic tothecasserolealongwiththecarrotandtomatoes,seasoningsandthesegmentofoxtail,ifusing.Stirtocombine.

Pourjustenoughbroth,redwine,orwatertocoverovertheingredientsinthecasseroleandstirgentlytocombine.Covertightlywithanovenprooflidoraluminumfoilandbakeforatleast2½ hours or until steak and kidney pieces are fork-tender, perhaps as long as 3 hours.Checkhalfwaythroughandaddabitofhotwaterifnecessarytopreventdryingout.After removing casserole from the oven, if oxtail or boneswere included, remove them andgristlypiecesof connective tissue thatdidn’t softenandmelt.Adjust seasoningwith salt andpepperifneeded,thenstirincrèmefraîcheorsourcreamtothickensauce(optional).GarnishwithchoppedflatleafItalianparsley.Servewithadditionalcrèmefraîcheorsourcreamatthetable(optional).

MILDLIVERPATÉ

The amazing Stephan Guyenet of WholeHealthSource.blogspot.com contributed this patérecipe,whichmightbemorepalatable forpeople reluctant toeat liverpreparedmoreplainly.Stephanrankschickenliverasthemildest liverinflavor,followedbypigliver,calf liverandbeefliver(feelfreetousewhicheverliveryouprefer).Asmallservingofliverfrom“clean”sources(preferablyfromproducersofanimalsraisedon

their natural diets in low stress environments without antibiotics, hormones, or exposure topesticides), once or twice a week, is excellent source of bioavailable iron, Vitamin A andVitaminB12.Patémaybeeatenbyitselforstuffedintocelerysticksorhollowedcucumber“boats”.Small

dabsofpatéplacedoncucumberrounds,garnishedwithafewfisheggs,makesanelegantandeasyappetizer.

INGREDIENTS:

1poundcalfliver,chickenliverorpigliver,chopped½onion,choppedfinely2largecarrots,chopped½stickofbutter14-inchsprigofrosemary,leavesremovedfromstem3sprigsoffreshthyme,leavesremovedfromstems3eggs

SERVINGS:8–12

INSTRUCTIONS:

Sautéonionsandcarrotsinonetable-spoonbutteruntiltheonionsarebrownedandthecarrotsaresoft.Addthechoppedliver,herbsandremainingbutterandcookuntiltheliveriscookedallthewaythrough.Cracktheeggsintothepanandstiruntilthey’recooked.Addsalt.

Put everything into a food processor or blender and purée until smooth. Serve with rawvegetablesticks.

CHOPPEDLIVER

Ifyourgrandmotherusedtomakechoppedliver,thisrecipeisprobablysimilartohers.Similar,but likely not exactly the same, as every grandmother has her own specific methods andingredientamountsthatshebelievescreatetheperfectchoppedliver.Traditionalchoppedliverrecipesalmostalwayscontainsonionsandhardboiledeggs,andforgoodreason.Trythisdishandyou’llfindoutwhy.

INGREDIENTS:

3to6tablespoonshighqualityfat(lard,tallow,ghee,orbutter)oroil1onion,finelychopped1poundchickenlivers,rinsedandpatteddry4hardboiledeggs,finelychoppedorgratedSaltandpeppertotaste

SERVINGS:8–12

INSTRUCTIONS:

Sauté the onion in several tablespoons of fat: butter, lard or oil. The onions should just begettingsoftbutnowherenearbrownedwhenyouaddthelivertothepan.Fliptheliversonceortwiceuntil theyarecookedthroughbutstillslightlypinkinthecenter,about10minutes.Letonionandlivercool.Slicetheliversintosmallpieceswithaknifethentransfertoabowlandaddchoppedegg in smallbatches,mashing themixturewith a forkasyougo. If the textureseemsdry,addalittlebitofoil.Somepeopleprefertheendresulttohavesometexture,otherslikeittotallysmooth.Mashuntilyoureachyourdesiredconsistency.

MARROWANDPARSLEYSPREAD

Marrow is the soft, fatty filling in the hollow center of leg bones, a richly flavored treatconsideredbymanytobeadelicacy.Marrowbonescanbepurchasedatmostmeatcounters,althoughyoumighthave tomakea special request aheadof time.Briefly cooking thebonessoftensthefattymarrowandturnsitintoarunny,velvetyconsistency.Itcanbeeatenstraightfromtheboneswithatinyspoon,butweliketoaddasprinkleofparsleysaladontoptolightenandbrightentheflavor.

INGREDIENTS:

2beeforvealmarrowbones¼cupfinelychoppedparsley1tablespoonfinelychoppedshallots2teaspoonsoliveoil1teaspoonsqueezeoffreshlemonjuice¼teaspoonlemonzestSalttotaste

SERVINGS:2–4

INSTRUCTIONS:

Preheatovento450°F.Putbonesinafoil-linedbakingdish.Cookuntilmarrowissoft,about15minutes.

Whilemarrowiscooking,combineparsley,shallot,oliveoil, lemonjuiceandzestandsalt insmallbowl.

Toserve,scoopoutmarrowandsprinklewithparsleysalad.

GRILLEDSWEETBREADS

Sweetbreadsareprizedbychefs for a silky,buttery texture anddelicate flavor.Althoughnotpretty to look at in raw form, sweetbreads are quite unthreatening when cooked. Grillingsweetbreadsisaneasywaytopreparethemathomeandcreatesacrispyoutsidethatperfectlycontraststhesoft,delicatemiddle.Sweetbreads can be special ordered frommost butchers or found in some ethnicmarkets.

Plantocookthemwithinadayofpurchasetoinsuretheyareasfreshaspossible.Boilingthesweetbreadsbrieflyinvinegarandwaterremovesanybloodandimpurities,improvingboththeflavorandtexture.Italsopartiallycooksthesweetbreadssotheyneedlesstimeonthegrillandwillbenicelybrownedwhenthemiddleiscooked,notcharredblack.

INGREDIENTS:

1½poundssweetbreads3quartswater½cupapplecidervinegar1tablespoonsalt2tablespoonsoil

SERVINGS:4–6

INSTRUCTIONS:

Rinsesweetbreadswell,thentransfertoalargepotwithwater,vinegar,andsalt.Bringtoaboilover high heat, then reduce heat and simmer gently 10 minutes. Drain sweetbreads in acolander,thentransfertoabowloficeandcoldwatertocool.

Drainsweetbreads,thenpatdrygentlybutthoroughlyandseparateintopiecesabout2–3inchesinlength.Inabowl,coatthesweetbreadswithoilthenthreadontoskewers,Seasonlightlywithsaltandpepper.Formoreflavor,considersprinklingwithfreshherbsbeforegrillingoraddingaverylightcoatingofmustard.

Grillsweetbreadsovermedium-highheatwiththegrillcoveronuntilgoldenbrownandcookedthroughthemiddle,aboutfiveminutesoneachside.

FOWL

Chickenisanicechangeofpacefromredmeatandpork.Thekeyistoforgetallthedry,blandchickenbreastsof yourpast and rediscoverhow intensely flavorful fowl canbe.Rather thanviewingthemildflavorofchickenasanegative,rememberthatitsmildflavormakeschickentheperfectmeattobepairedwithmoreassertiveseasonings.Curriesandotherblendsofspices,freshherbsandloadsofgarliccanallturnchickenintoamemorablemeal.Chickenisn’ttheonlyfowloutthere,however.Turkey,duckandgoosearebirdsthattendto

be relegated to holidays only, but there is no reason you can’t start enjoying them moreregularly.Knowthatduckandgoosearetougherandfattier,andcan’talwaysbesubstitutedinrecipesthatcallforchickenorturkey.Aswithothertypesofmeat,buyorganicwheneverpossible.Poultrylabeledas“free-range”

implies(butdoesn’talwaysguarantee)thebirdsweregivenaccesstotheoutdoorsduringtheirlife.Itdoes,however,meanthemeatisfreeofhormonesandantibiotics.Heritagebreedsof fowl arebeing raisedbymore andmore farmerswhowant topreserve

breeds that have been absent fromAmerican kitchens for decades.Heritage breeds aremoreexpensivetoraise,astheirgrowthandreproductionoccursonanaturalscheduleratherthanonesupplemented by hormones and antibiotics. This makes them more expensive to buy, butheritage breeds are worth considering for their more intense flavor and the humane andsustainablewayinwhichtheyareraised.

COCONUTCURRY

Youcan’tgowrongwith thecombinationofspicycurryandfaintlysweetcoconutmilk.Theflavorsinthisdishareassertive,butnotsomuchthatthey’llputofflessadventurousoryoungerpalates.

SERVINGS:3–4

INSTRUCTIONS:

Heatoil ina large skilletor flameproofcasserole, addchickenorduckpiecesandcookovermedium-highheat8–10minutes,turningonceortwicetobrownexterior.

Removemeat pieces from thepan to a largeplate or platter. If usingduck and excessive fatrendersout,pourallbut2tablespoonsofthefatfromthepan(strainitandsaveforotheruses).Addmustardseeds,andcookabout1minute,untiltheybegintopop.

Addoniontothepanandcook,scrapingupthefond,theflavorfulbrownbitsonthebottomofthepan,untilsoftandgolden.

Stiringarlic,gingerroot,greenchili,andgroundspices;cookabout2minutes.Stirinvinegar,thenreturnpiecesofmeattothepan,turningtocoatthepiecesalloverwiththespicymixture.

INGREDIENTS:

4chickenorduckquarters,bone-inandskinned(rabbitmaybesubstituted)2tablespoonscoconutoil1teaspoonmustardseeds1mediumonion,finelychopped3garliccloves,crushed12-inchpieceofgingerroot,grated(or1½tablespoonsjarred,mincedgingerroot)1greenchili,seedsremoved,finelychopped(optional)1teaspoongroundcumin1tablespoongroundcoriander1teaspoongroundturmericCayennepepperorhotpeppersaucetotaste1tablespoonwhitewinevinegar1¼cupcoconutmilk1headcauliflower,cutinto2inchflorets

Forgarnish:choppedcilantroandtoastedunsweetenedshreddedcoconut

Pourcoconutmilkoverallandbringtoaslowboil.Cover,reduceheattolowandsimmerabout40minutes,oruntilmeat is fork tender.Add thecauliflower florets in the last10minutesof

cookingandsimmeruntiltender.

EASY,SLOW-COOKEDCHICKENANDBROTH

Thissimpleandlazywaytocookchickenresultsinextremelytendermeatandflavorfulbroth.If you prepare a chicken weekly in this manner, you’ll always have some homemade brothready,plusacontainerofmoistde-bonedchickenintherefrigeratorforquickmealsandsnacks.Be sure touse chickenon-the-bone for themost flavor andmaximummineral content in themeatandbroth.True,youwon’thavethatdeliciouscrispyskinwiththismethod,butthisissoconvenientandeasyyoumightnotevenmissthecrispyskin.Ifyoudon’thaveaslowcookeryoucanuseastockpotontherangeinstead,butbesureto

checkperiodicallytoseeifminortemperatureadjustmentsarenecessarytomaintainthewaterat a simmer.Achicken cooked in apoton the rangewill cook faster, in about2–3hours. Ifyou’re shorton time, considerusingapressurecooker instead.Use the same ingredients andaddjustenoughwatertocoverthechicken.Inlessthananhouryou’llhavetendermeatandaflavorfulbroth.

INGREDIENTS:

1wholechicken,withneckandfeetifavailable1onion,roughlychopped1leek,thinlysliced2celeryribs,finelychopped1or2carrots,finelychopped1bayleaf6wholepeppercorns2to4wholegarliccloves2tablespoonsofcidervinegarorthejuiceof½lemonAdditionalchickennecks,backbones,andsavedchickenbonesfromroastchicken(optional)

SERVINGS:Makesseveralquartsofbrothdependingonslowcookercapacityand2–4poundsofchicken,dependingonchickensize.

INSTRUCTIONS:Removeallpackagingfromchicken(checkthecavity)andplaceinslow-cookercrock.Addtherestoftheingredients(exceptvinegarorlemon)aroundthechicken.Lightlysaltandpepper.

FreezingBroth

Plasticcontainersmade for freezingworkwell as theyare flexibleandcanabsorbexpansionpressures.Wide-mouthquartglasscanningjarswillcrackinthefreezer,unlessyouleaveample

room below the “jar shoulders” for expansion during freezing (always pre-chill in therefrigeratorforbestresultswithglasscontainers).

Ifyou’reusingchickenfeet,cleanandthenaddtothepot.Feetmakeareallyrich,gelatinousbroththatisextraflavorfulaswellassoothingandnourishingfortheliningoftheGItract—trysourcingfromlocalpoultryproducers,localAsianmarkets,oronlinepasturedchickenretailers.

Filltheslowcookerwithwatertoabout2inchesfromthetopofthecrock(donotoverfillorliquidmightbubbleout).Addthevinegarorlemonjuicetothewater.

Setslowcooker tempto lowandcookuntilmeat is tenderandat least170°F,about6hours.Turnthechickenonceduringcookingformoreevencooking.Forfastercooking,settheslowcookertohighforabout3–4hours,butkeepinmindthatslowercookedchickenismoretender.Don’tbe temptedtocookthechickenallday(likeyoucanwithchickenbonesalone)as thatwilltransfertoomuchofthechicken’sflavortothebrothandcreatedrychickenmeat.

Set a large platter or wide shallow bowl next to the slow cooker to receive the chicken.Carefullyliftthechickenwithastrongspatulaorwoodenspoonunderneathorinsidethecavityandtongsfromabove,lettingitdrainamomentoverthepot.Ifreallywellcooked,thechickenmeatmayevencomeoffthebonesasitislifted,inwhichcaseyoucancutthechickenuporbreakitapartinthepotbeforetransferringchickenpieceswithtongstotheplatter.

Letchickensetforafewminutesuntilithascooledenoughtohandle.Whilestillwarm,removethemeatfromthecarcass,returningskin,bones,jointsandcartilagetothebroth.Servethemeatrightawayorstoreitintherefrigeratorinanairtightcontainer,ladlingacupofstrainedbrothoverthemeattokeepitmoist.

Atthispointthebrothisusable,buttheflavorandcolorisstillontheweakside.Afteralltheskin/bones,cartilage,andsmallbitsofmeatarebackinthebrothintheslowcooker,addwaterifneeded.Continuetosimmerbrothandcarcassforseveralmorehoursoraslongas24hours.Ifsimmeredavery longtime, thecontentswillbegin to turnarichgoldenbrownandadeepchickenflavorwilldevelop.

Turnoffslow-cooker, letcoolat leastonehour, then ladlebroth througha finemeshstrainerintostoragecontainers.Afterchilling,thesolidlayeroffatthathascollectedatthetopofthebrothcanberemovedeasilyorleftontopto“seal”thebrothsurface.

DUTCHOVENCHICKEN

This recipe is adapted from a Cook’s Illustrated technique, which was based on theirexperimentsrecreatingaFrench-stylechicken.Thecovered,slow-bakemethodusingonlythechicken’sown juicescreates a richgelatinouschicken-y sauceand intense flavor in themeatthat will wow your taste buds so much you might not even miss the crispy skin of aconventionally roasted chicken. Make this recipe with a truly free ranging heritage breedchickenlikePouletRouge,andyoumightevenswearyouaredininginFrance.

INGREDIENTS:

1wholeroastingchicken(removegibletsfrominteriorcavity)1teaspooncoarseseasalt¼teaspoonfreshlygroundblackpepper1tablespoonfat(highqualitynon-hydrogenatedlard,poultryfat,ghee,oroliveoil)½cupfinelychoppedonion¼cupfinelychoppedcelery4–6clovesofgarlic,peeled1bayleaf

SERVINGS:3–4

INSTRUCTIONS:

Placerackin lowestpositionofoven(removetoprackif there isn’tenoughclearancefor theDutchovenpot).Preheatovento250°F.

Drychickenwithpapertowelstoremoveexcessmoisturefrompackaging.Seasonalloverwithsaltandpepper.

Heat fat inDutchovenon the stoveovermediumheat.When fat ishotandnearly smoking,placechickenbreastsidedowninthehotpot.Whilechickenisbrowning,preparevegetables,addingtothepanasyouchop.Cookabout6–8minutestotal,untilbreastskinbrowns.

Turn chicken breast side up (a sturdywooden spoon inserted into cavity is useful) and cookabout8moreminutes.Continueaddingvegetablesifyouaren’tyetfinishedpreppingthem.

Turnoffheat.Coverpotwithtightfittinglid(useasheetofaluminumfoilunderthelid,too,iftheliddoesn’tcreateagoodseal).

Placepotintoovenandbakeabout1½hoursforasmallchicken(under4pounds)orabout2hours for larger chickens (over 4½ pounds). Chicken is finished cookingwhen instant read

thermometershowsatemperatureof175°Finthethighmeatnotnearabone(thighwillwigglefreelyinsocket,too,andjuiceswillrunclear).

Transferchickentowarmplatterorgroovedcuttingboard(somejuicesmayescape)andcoverlooselywiththesheetofaluminumfoilusedtoseallidtopan.Letsit20minutes.

Strain juices frompot through a finewiremesh strainer (save cookedvegetables formakingbrothwithleftoverchickenbones—seebelow)andletthefatrisetothetop.Skimfatoffandadjustseasoningtotaste,saltandpepperifnecessary.Keepjuiceswarmuntiltimetoserve.

Carvechickenintoquartersandservewithwarmjuices.

Placestrainedcookedvegetables,bones,skin,cartilageandleftoverjuicesbackinDutchovenor in a slow cooker. Cover bones with cold filtered water and 2 tablespoons of apple cidervinegarandletsitonehour.Thensimmeroverlowtemperatureforatleast6–8hours,upto24hours if using a slow cooker. Strain broth through finewiremesh strainer to remove solids.Brothwillkeepinrefrigeratorforuptoaweek(reheattoaboilbeforeconsuming)orseveralmonthsinthefreezer(besuretoleaveroomattopofthecontainerforexpansion).

CHICKENSOUPWITHCOCONUTMILK

This basic soup template has infinite variation possibilities using leftover cooked chicken orturkey (or rabbit!) for a fast, satisfying soup entree.Try freshpeapods, stripsof redpepper,steamed winter squash chunks, or even those small remainders of the week’s leftovers thataren’t enough for one serving. The curry powder, hot sauce, or red pepper flakes may beomittedoradjustedfrommildtoscorching.

INGREDIENTS:

1cancoconutmilk3cupschickenstock(seerecipeonpage72)Juiceof1lemonor2limes2teaspoonsfreshginger,peeledandgratedorminced3inchsectionoflemongrass(optional)1–2carrots,thinlysliced–½teaspoonThaicurrypaste,ordashofhotsauceor½teaspooncrushedredpepperflakes

1headofcauliflower,cutintosmallflorets1–2cupscookedchickenmeat,dicedoruncookedchickenmeat,cutintosmallstrips4freshbasilleaves,choppedor1teaspoondriedbasil

SERVINGS:4

INSTRUCTIONS:

Placecoconutmilk,chickenstock, lemonor limejuice,ginger, lemon-grass(ifusing),carrot,andThaicurrypasteorotherhotseasoningintoa2–4quartsaucepanandbringtoasimmerovermedium-high heat.When carrots are about halfway cooked, add cauliflower florets andlowerheat tomedium,until thevegetablesareallnearlycooked through,about5–8minutes.Addchickenmeatandsimmerafewmoreminutes(untilchickeniscookedthroughifusingrawchicken).Stirinchoppedbasilleavesandseasonwithsaltandmorehotspicetotaste.Removelemongrassstalks,andserveinabowlgarnishedwiththinlyslicedfreshbasilleaves.

PEACHYCHICKENSALAD

Poultry, fruit, andspicesaremixed together, co-mingling intoablendof the familiarand theexotic.Theadditionofalmondsandcelerygivethedishanicecrunch.Thisisaperfectsummersaladforlunchorapicnic.

INGREDIENTS:

1largeripepeachornectarine,washed,pittedandchopped(noneedtopeel)1½cupsdicedcookedchickenbreast½cupfinelydicedceleryAhandfulofalmonds,chopped

Dressing:3tablespoonshomemademayonnaise(seerecipeonpage224)½teaspoonunfilteredapplecidervinegar(preferablyraw)2tablespoonsorangejuice,freshlysqueezed2tablespoonsfreshparsley,chopped(or2teaspoonsdried)¼to½teaspooncurrypowderteaspoongroundcloves

Garnish:wholeleavesoffreshbutterlettuce

SERVINGS:2

INSTRUCTIONS:

Tossthepeaches,chicken,celeryandalmondstogether.

Whisktogetherthedressingingredientsandpouroverthechickenmixture.Tossgentlytocoat.Serverightawayonleavesofbutterlettuce,orchillinthefridgebeforeserving.

CHICKENANDFENNELSTEW

Chicken thighs aremore tender and flavorful than other cuts andmake this stew extra rich,althoughdrumstickscouldeasilybesubstituted.Thecombinationofbothfennelbulbandfennelseedsgiveaverysubtlebutintriguingflavortothestew.Fennelseedscanbefoundinthespiceaisleofmostgrocerystoresandhaveacomplexflavorwithadelicatehintoflicorice.

INGREDIENTS:

2poundschickenthighs(about8smallthighs)½onion,finelychopped1smallfennelbulb,thinlysliced½poundofmushrooms,sliced2garliccloves,finelychopped1teaspoonfennelseeds,finelychoppeduntilpowdery½teaspoonsaffronthreads2cupsBelgianbeerorchickenbroth½cupheavycreamorcoconutmilk1smallbunchkale,finelychopped½cupfinelychoppedparsley

SERVINGS:4–6

INSTRUCTIONS:

Inadeepovenproofpan,brownchickenovermedium-highheatwithalittlebitofoil,about4–6minutesaside.Removethighsfrompan.Addonion,fennelandmushroomsandsautéuntilsoft,about5minutes.Ifthereisn’tenoughfatfromthechicken,addsomeoilorbuttertothepan.

Inasmallbowlcombineatablespoonofbeerorbrothwiththesaffron,andbreakandmashthethreadswiththebackofthespoonsothesaffronthreadsbleedoutsomecolor.Addthismixtureplustherestofthebeerorbrothtothepot,followedbythegarlicandfennelseeds.Bringtoagentleboilforseveralminutes.Returnchickentopot.Putonlidandsimmerabout25minutes,untilchicken isdone.Removefromheatandstir increamorcoconutmilkandkale.Garnishwithchoppedparsley.

MOROCCANCHICKEN

Moroccanstewslikethisone,madewitheithermeatorpoultry,aromaticspicesandvegetables,arecalledtagines.Don’tbeturnedoffbythelonglistofingredients;they’remostlyspicesthatareall easily foundat thegrocery store.Thisparticular combinationof spicesmakesa fairlyspicystew.Ifyoudon’twantittoohot,holdbackalittleontheturmeric,cayenneandpaprikaandusemorecinnamonandcumin.

INGREDIENTS:

2tablespoonsoil1onion,finelydiced3garliccloves,finelydiced1tablespoonfinelychoppedginger½teaspoonturmeric½teaspooncinnamon1½teaspoonspaprika½teaspooncoriander½teaspooncumin¼teaspooncayenne(optional)4chickenthighs114.5-ouncecandicedtomatoesinjuice2cupswater½cupfinelychoppedcilantro1lemon,thinlysliced2cupsgreenbeans,cutinhalf¼cupfinelychoppedmintJuicefrom1lemon

SERVINGS:4

INSTRUCTIONS:

Sauté onion, garlic and ginger in oil until soft and slightly browned.Add spices and sauté aminutemore.Thenaddchicken,tomatoes,water,cilantroandslicedlemon.Simmerwithalidfor30minutes.Addgreenbeans,mintandlemonjuice.Simmerafewmoreminutesuntilgreenbeansaredone.Serveovercauliflowerrice(seerecipeonpage184).

ROASTEDTURKEYBREASTWITHHERBBUTTER

It’sashamethatturkeyisusuallyrelegatedtoThanksgiving.Thisispartlybecauseoftradition,andpartlybecauseroastingawholeturkeyseemsliketoomuchworkforaregularnightofaweek.Ifyoubuyjustthebone-inturkeybreasts,however,ratherthanawholeturkey,thetaskislessdaunting.Agenerousdrizzleofbutterkeeps themeatmoistandcreatescrispy,deeplybrownedskin.

Asweallknow,oneof thebest thingsaboutturkeyis leftovers.Roast theturkeyearlyintheweekandyou’llhaveenoughmeatforseverallunches.

INGREDIENTS:

4–5poundbone-inturkeybreast3tablespoonsunsaltedbutter1tablespoonfinelychoppedfreshsage1tablespoonfreshor1teaspoondriedthyme¼cupfinelychoppedfreshparsley¼teaspoonpepper1teaspoonsalt1garlicclove,finelychopped1cupchickenorturkeybroth

SERVINGS:6

INSTRUCTIONS:


Gentlymelt thebutterwith theherbs, salt andpepper.Remove fromheatandadd thegarlic.Gentlypulltheskinawayfromtheturkeymeatanddrizzlealittlebitofbutterundertheskin.Drizzleorbrushtherestofthebutteroverthetopoftheturkey.

Roasttheturkeyuncoveredinaroastingpanfor45minutes.Then,addthebrothtothepanandcontinuetoroastuntilthetemperatureoftheturkeyreaches165–170,aboutanother45minutes.Iftheskinonthetopoftheturkeybeginstogettoodark,lightlycoveritwithfoil.

Removetheturkeyfromtheovenandpouranyliquidintoasautépan.Simmertheliquidonthestove for severalminutes to reduce the liquid slightly. Slice the turkey off the bone, drizzle

turkeyjuicesontop.Servewarmoratroomtemperature.

TURKEYKEBABS

These kebabs are a little different than your typical skewer lined with cubes of meat andvegetables. Instead, ground turkey is formed into an elongated meatball and grilled. Theadditionofspicesmakesthemeatincrediblyflavorfulandslightlyspicy.Thesekebabscouldbeservedeitherasamaincourseorappetizer.

INGREDIENTS:

1½poundsturkeybreast,de-boned,trimmedofmostoftheskinandcutintothinstrips1garlicclove1tablespoonoliveoil1egg½teaspooncumin½teaspoonpaprika½teaspoonsalt¼teaspooncinnamon¼teaspoonorlesscayennepepper2tablespoonscupfinelychoppedparsley1tablespoonfinelychoppedmint

SERVINGS:6–8kebabs

INSTRUCTIONS:

In a foodprocessor, blendmeat until ground.Add all remaining ingredients andpulse a fewtimes until well blended. Lightly grease your hands then form meat into meatballs that arelongerandmoreoval in shape than regularmeat-balls.Drizzle the formedmeatballswithoilandslideaskewerthroughthem.Gentlyliftontoahotgrillandgrillfor6–8minutesaside.

BRAISEDDUCKWITHBOKCHOY

Awhole duck can be challenging to cook, since each part of the duck cooks differently. Tobecometender,thethighmeatisbestwhenroasted,butthebreastsarebestsearedsothethick,fatty skin becomes crispy. This recipe provides different cooking methods for each and theresultisasucculent,richmeal.Theadditionofbokchoyaddsbothcolorandalighterflavor.

INGREDIENTS:

15–7poundduck1carrot,roughlychopped1stickofcelery,roughlychopped1largewhiteoryellowonion,roughlychopped1tablespoongingerroot,finelychopped2garliccloves,finelychopped1teaspoongratedlimezest1tablespoonwheat-freetamari6bokchoy2tablespoonsoilforsearing

SERVINGS:4

INSTRUCTIONS:

Removeexcess fatandneckfrominsidebodycavity,saving theneckforstock.Cutoff legs,wings, and breasts fromduck, or ask your butcher to do it for you,making sure to save thecarcassforthestock.Cutofftheflapoffatthatremainsonthecarcassandalsoremoveanyfatthatseemsexcessivefromtheduckpieces.Saveallthefat,asitcanberenderedlaterandthefatcanbeusedforotherrecipes.

Break thecarcassup intosmallerpiecesandput it ina largesouppotwith thecarrot,celery,halfofthechoppedonionand1quartofwater.Thewatershouldalmostcompletelycoverthecarcass. Add a dash of salt and pepper and bring to a boil. Then reduce heat so the brothcontinues togentlysimmeruncoveredfor1hour,skimmingoff foamif itgatherson the top.Afteranhour,strainthestockthroughacolanderorfinemeshsieveanddiscardsolids.Skimexcessfatoffthetopofthestock.Youwon’thavemuchmorethan2cupsofstockremaining.

Whenstockiscompleted,preheatovento350°F.

Patlegsandwingsdryandseasonwithadashofsaltandpepper.

Heat1tablespoonoilinalarge,deepovenproofpot.Addlegsandwingsandbrowneachside,

about8minutestotalcookingtime.Removefrompotandsetaside.Lowerheatandaddginger,garlic,limezestandremainingonionandsautéseveralminutesuntilonionistranslucent.Addtamari,duckstock,legsandwings.Bringtoaboilthencoverthepotandputintheovenfor1hour.Aftercooking,removemeatfrompotandplaceinservingdish(leftonthebone,orcutoff).Savethebroth.

Next,patduckbreastsdryandlightlysalt.Overhighheat,warm1tablespoonoilthenaddduckbreasts, skin side down, and cookuntil skin is golden and as crisp as possible, 4–8minutes.Pouroiloutofpanandflipbreastsskinsideup.Cook10–12minutesmoretodesireddoneness.Or, if theoven is still onyou canput thepan in theoven after searing and roast thebreastsuncovered to desired doneness.Duck breast is typically served fairly pink andmedium rare,whichregistersaround135onathermometer.Addtheducktotheservingdish,eitherwholeorsliced.

Tofinish thedish,bring thebroth toasimmer,Addbokchoyandsimmerwitha lid for4–6minutes,liftingthelidoncetorearrangebokchoysotheonesonthetopcomeincontactwiththebroth.

Arrangebokchoyontheservingplatterwithmeat.Drizzlethebrothoverthetopifdesired.

HowtoCutaWholeDuck

Ifyouask,yourbutchermightcutuptheduckforyou,butwithalittlepracticeyou’llbecome

quitegoodatityourself.Asyoucut,useyourfingerstofeelwherejointsconnect;thiswillhelpdeterminewheretocutwhen removing the wings and thighs. The combination of a sharp, thin knife and kitchenscissorsworkswellforthisjob.Thescissorscanbeusedtotrimtheskinawayfromthemeatandcutthroughtendons.1.Laytheduckonitsbreastandfeelwherethewingjointattachestothebody.Thejointshouldcome off with the wing. This can be easier if you first pull the wing away from the body,snappingthejointsoitpopsloose.Asyoucutthewingoff,becarefulnottocutintothebreastmeat.2.Turntheduckonitsbackandpullonethighawayfromthebody.Cutslowlythroughtheskinbetweenthethighandthebreast.Whenyoureachthejoint,pullonthethightosnapitoutofjointandthenkeepcutting,followingthecontoursofthebackbone.Detachthethigh.Repeattocut off the other thigh.After removing) the thighs, the onlymeat that should remain on thecarcassisthebreasts.3.With the tip of your knife,make a shallow cut running along one side of the breastplate,whichisrightinthemiddleofthetwobreasts.Slowlycontinuetocut,pullingthebreastmeatawayfromthebodyasyouseparatethemeatfromthecarcass.

SEAFOOD

From flakey to buttery, and from slick and smooth to rich and meaty, seafood offers anastonishingarrayoftexturesthatrespondwelltoalmostanymethodofcooking.Grilling,panfrying,bakingandpoachingareallsuitable.Asfarasseasoninggoes,seafooddoesn’tdemandmuch.Most typesoffishandshellfishareperfectlyhappywithsimple lemonandbutter.Butwhynothavealittlefunandtrysomethingnew?Themildflavorofmostseafoodmakesittheperfectproteintopairwithrichlyflavoredbrothsandanarrayoffreshherbsandspiceswithalittlebitofkick.Surroundingseafoodwithenticingflavorscancoaxeventhosewhoclaimnottoeatitmuchtotakeabite.Fishisarichsourceofomega-3fattyacidsandawholespectrumofvitaminsandminerals.

Studies have shown that the benefits of eating seafood in moderation outweigh the risks ofingesting toxins from polluted waters. However, serving seafood these days comes with acertainamountof responsibility. Is the fishyou’re serving farmraisedorcaught in thewild?Has itbeen fished inaway thatdoesnot threaten theenvironmentandother species?Has itbeenexposed to toxins thatyou shouldavoidconsuming regularly, if ever?Bringinghomeasimplefilletfordinnercanbeoverwhelminguntilyoucommittoonesimplething:buyfromatrustedsource.Talk to thepeopleyou’rebuyingyour seafood from,askquestionsand ifyoudon’ttrusttheiranswers,findanewplacetoshop.Alittleself-educationalsogoesalongway.Thelistofthemostsustainableandleastcontaminatedseafoodchoicesisalwayschanging,butup-to-date information is available online on sites like The Monterey Bay Aquarium(www.montereybayaquarium.org)andtheEnvironmentalDefenseFund(www.edf.org).

http://www.montereybayaquarium.org

http://www.edf.org

SALMONCHOWDER

ThisheartynodtoNewEnglandclamchowderretainsthecreamy,almoststew-likecharacteroftheclassic,yetcontainsnomilkorexcessivestarch.Thismakesgooduseofthriftywildcaughtcannedsalmonthatisavailableyearroundandeasytostockinthepantry,butit’salsoexcellentmadewithleftovercookedwildcaughtsalmonfillet.Eitherway,youromega-3fattyacidsarecoveredwithbothformsofwildcaughtsalmon.Foraddedinterestandawidervarietyofseafoodnutrients,useone4ouncecanofsalmon,

butaddchoppedclamsandsmokedmussels,includingthejuices.

SERVINGS:4

INSTRUCTIONS:

Cookthebaconinalargesaucepanovermedium-lowheat,untilthebaconfatisreleased.Addonion,dill,bayleaf,blackpepper,andcayenneandcookuntilthebaconisbarelycrispy.

Add the turnipsor cauliflower and chickenbroth and simmeruntil thevegetables are almosttender,about5–7minutes.Addsalmonchunksandthejuicesandsimmerafewmoreminutestoheatthrough.

Stir in thecoconutmilk.Bring toa slowboil, thensimmerover lowheat fora fewminutes.Removebayleaf.

INGREDIENTS:

3slicesofbaconor3ouncesofpancetta,diced1smallonion,finelychopped1teaspoondrieddillor1tablespoonchoppedfreshdill(optional)1bayleafBlackpepper,totasteteaspooncayennepepper,ortotaste(optional)

2stalkscelery,finelychopped1½to2cupsfinelychoppedpeeledturnipsorsmallcauliflowerflorets1½cupschickenbroth(seerecipeonpage72)17.5-ouncecanredsalmon,separatedintochunks,reservejuicesforsoup114-ouncecanfullfatcoconutmilkExtraminceddillforgarnish

Servesoupverywarminpre-warmedbowls,garnishedwithdill.

Wildvs.FarmRaisedSalmon

Themajorityofsalmononthemarkettodayisfarmraised,somefromtraditionalhatcheriesandsomeinaquacultureor“openpennets”justoffshore.Farmraisedsalmon,ratherthansalmoncaught in the wild, appears to deliver less protein and omega-3s per serving and tests haveshown that farmed salmoncan contain16 timesmore cancer-linkedPCBs thanwild salmon.Addto that thewasteroutinelyallowedtocontaminate thewatersaroundaquafarmsand thechoiceisclear:evenifthehigherpriceofwildcaughtsalmonmeansyou’llbebuyingless,it’sworthpayingmoretobuytherealdeal.

FISHBROTH

Traditionally,fishbrothismadewithheadsandcarcassesofnon-oilyfish,butthesedaysthoseparts can be difficult to source unless you have a good fishmonger, do your own fishing, orknowsomeonewho fishes.Evenwithout the fish trimmings,youcanmakeanourishingandquicklyimprovisedfishbrothbyusingbonitoflakes.Bonito flakes are shaved dried fish usually stocked in the “International aisle” of

supermarketsorinJapaneseorAsian-stylesupermarkets.Onceopened,bonitoflakesneedtobestoredintherefrigeratorinanairtightcontainerandusedrelativelyquickly.SmallerpacketsofbonitoflakesmaybefoundinAsiansupermarketsorfromonlineretailers,asanalternativetobuyinglargerbagsthatmightnotbeusedfastenough.Misobrothcanbeusedinplaceoffishbrothifbonitoflakesprovetoodifficulttofind.

INGREDIENTS:

1cupbonitoflakes2quartscoldwater¼cupricewinevinegar(orcidervinegar)

SERVINGS:6–8

INSTRUCTIONS:

Placeallingredientsinalargesaucepanandbringtoaboilovermedium-highheat.Lowerheatandsimmerfor2–3hours.Skimsurfaceperiodicallyiffoamdevelops.

Let liquid cool and strainwith a finemesh strainer. Store broth in airtight containers in therefrigerator (up to one week) or freeze (be sure to cool first and allow adequate room incontainerforexpansion).

FISHSOUPWITHCOCONUTMILK

This is adelicious, fastway to increase intakeofhealthyomega-3 fatty acids fromoilycoldwater fish. Adding steamed cauliflower florets gives it the consistency of a chowder, butwithout the starchof traditional chowders that usepotatoes.Finely chopped, steamed turnipsmayalsobeused.

INGREDIENTS:

1cancoconutmilk,about14ounces(NOT“light”orreducedfat)3cupschickenstock(seerecipeonpage72)orfishstock(seerecipeonpage100)1poundfreshfish,skinremoved,cutinto1inchdices(anykindorcombination,butpreferablyacoldwater,oilyfishvariety)Juiceof1lemonor2limes2teaspoonsfreshginger,peeledandgratedorminced1or2carrots,slicedintothin“coins”orfinejuliennestrips3inchsectionoflemongrass(optional)1headofcauliflower,separatedintosmallfloretsandsteamed(optional)4freshbasilleaves,chopped,plusextraleavescutintothinslicesforgarnishThairedcurrypaste(½teaspoonormore)DashofTabascoorotherbrandhotpeppersauce,ortotaste(mayalsouseredpepperflakes)Seasaltandfreshlygroundblackpepper,totaste½poundpeeledshrimp(optional)

SERVINGS:4

INSTRUCTIONS:

Place coconut milk, stock, fish, lemon or lime juice, ginger, carrots and lemongrass andcauliflower(ifusing),intoa2–4quartsaucepanandbringtoasimmerovermedium-highheat,thenreduceheatuntilgentlysimmering.Stirinchoppedbasilleavesandseasonwithredcurrypasteandseasalt,totaste.Soupisreadywhenfishiscookedthrough,about10–15minutes.Ifadding shrimp, put them in the broth after simmering for tenminutes and cook another 5–6minutes.Removelemongrassandservehot,garnishedwiththinlyslicedbasilineachbowl.

STUFFEDMACKEREL

Thisisadeliciouslysimpleandversatilerecipetakingadvantageofafishloadedwithhealthyomega-3oil.Ifyoucan’tfindmackerelat thestore,substituteanywhite-fleshedfish,suchaswholetrout.Youcanalsousefilletsinsteadofawholefish,andsimplypilethestuffingaroundthepiecesoffish.

INGREDIENTS:

1or2wholecleanedmackerel1largeshallot,finelychopped1–2cupschoppedmushrooms4largesageleaves,finelychopped1–2tablespoonsoilOven-safeparchmentpaperoraluminumfoil

SERVINGS:Varies,dependingonsizeoffish.Stuffingcaneasilybemultipliedtomakemore.

INSTRUCTIONS:


Place the fish on a generously sized piece of parchment paper (enough to wrap up fishcompletely).

Combineshallots,mushroomsandsageandsautébriefly inoil tosoftenmushrooms.Stuffasmuch of the stuffing mixture as you can into the fish’s internal cavity and place the restunderneath and on top of the fish. Fold the parchment paper over the mackerel to enclosecompletely.

Bake for 30–40minutes or until done.When cooked, the flesh near the spine should appearopaqueandflaky,ratherthantranslucent.

NIÇOISESALAD

Thissaladissotastyandsatisfyingyoushouldconsidereatingitanytimeofday(yes,evenforbreakfast). We’ve revamped the classic Niçoise Salad with this quick-to-assemble colorfulPrimalBlueprintversion,usingconvenientpantryandrefrigeratorstapleitemsaswellassomespecialtyingredientsthataddnourishingbonuses.Don’t save beautiful fish eggs just for fancy occasions; bright orange salmon eggs add an

easyeye-catchinggarnishtoeverydaysavorydishes,andlikealleggs,packapowerfulpunchofnutritionintoatinypackage.Salmon,carp,andtobikofishroeareoftenavailableforjustafewdollarsinthegourmetcoolersofwell-stockedsupermarkets.Unopenedjarskeepforalongtimeintherefrigerator;onceopened,usewithinaweek.

INGREDIENTS:

2cupstenderlettucegreensorwatercress,tornintobitesizedpieces½cantuna,packedinoliveoil,flakedbutnotdrained1tablespoonrawapplecidervinegar1teaspoonrusticgrainymustard½ripeavocado,diced1hardboiledegg,cutintowedgesorslices1lacto-fermentedcucumberpickle,sliced1tablespoonsalmoneggs(roe),orothersalt-curedfisheggvariety

SERVINGS:1lightmealor2sidesalads

INSTRUCTIONS:

Placewashed and torn lettuce greens in a shallowbowl or on a plate.Topwith flaked tuna,drizzling the olive oil from the tuna over the lettuce greens.Mix themustardwith the cidervinegarinasmallbowl,thendrizzleoversalad.Tosslightlytoblendoilandmustard-vinegarmixture.

Scatterremainingingredientsexceptsalmonroeontopoftunaandsaladgreens.Garnishwithsalmonroeincenterofsalad.

TheMotherofAllVinegarsRawunfilteredcidervinegar(withthe“mother”—acobweblikesubstancethatdevelopsduringfermentationandrestsatthebottomofthebottle)isgreatfordigestion,asistheold-fashionedcucumber pickle (traditionally preservedwith lacto-fermentation instead ofmodern industrial

picklingtechniques).Lookforprobiotic-richpicklesintherefrigeratedcasewith“raw”foodsatyour local health food store, though sometimes you can still find these at well-stockedconventionalsupermarketswiththeotherchilledpickles.

Additionalsuggestions:TheclassicNiçoiseSaladalsoincludeslightlysteamedslendergreenbeans(haricotsverts),andtenderchunksofcookednewpotatoes(warmorchilled).

FISHPATTYCAKES

Fishcakesareextremelypopularinfamilieswithyoungchildren,asit’saneasymealtomakethatnearlyeveryoneenjoys.Additionally,cannedfishisaneconomicalwaytoenjoynutritiouswild-caughtfishyear-round.Mostfishcakerecipesusebreadcrumbs,butwe’llusegluten-freecoconutflourinstead.Also,sardinescanbeused,butexpectafishierflavor.Ifthefishcomeswithskinsandbonesdon’tremovethem.Simplymashthemupastheyare

softandedibleandwilldisappear,providingabsorbablemineralsandtracenutrients(youmightwanttobealoneinthekitchenatthisstageifyouthinkfamilymemberswillobject).

SERVINGS:3–4

INSTRUCTIONS:

Placedrainedfishinalargebowlandflakewithafork.Addeggs,onions,herbs,mustard,saltandblackpepper and stir tomixwell.Addcoconut flour a little at a time,mix-ingwell andstoppingwhenthemixturewillholdtogetherinapattyshape.

Heatawideskilletwithsomefatovermediumheat.

Shapemixtureinto3inchpatties(don’tmakethemlargerortheywillbetoohardtoturnoverinonepiece).

INGREDIENTS:

2cansofwild-caughtsalmonormackerel(or1canofeach),about14–15ounceseach,drainedandflaked2eggs,beaten¼cupfinelymincedonionorscallions,raworlightlycooked2tablespoonschoppedparsleyordill(2teaspoonsifdried)1teaspoonpreparedmustard½teaspoonseasalt½teaspoonfreshlygroundblackpepperApproximately¼cupcoconutflour,moreifthemixtureistoowettoholdtogether,lessifthemixtureistoodryHighqualitycookingfat,suchasgheeornon-hydrogenatedlard(don’tuseplainbutterorextravirginoliveoilasitwillbrowntoomuch)

Cannedvs.FreshSalmon

Farmadsalmondoesn’tcanwell,whichmeansthemajorityofcannedsalmoniswild.Althoughfreshwildcaughtsalmonispreferred(itcontainsmorecannedsalmon),salmonsoldincansis

anaffordablesubstitute.

Keepthepattiesthesamediameterandthicknessforevencooking.

Placepattiesintohotpan(donotcrowdthem)andcookuntilgoldenandlightlybrowned,about5–7minutes.Trynottodisturborturnprematurelyforthebestoutercrustformation.Usingaflexiblethinpancaketurner/spatula,flipoverfishcakes,beingcarefultonotbreakthem.Cooktheotherside.

Ifcookingfishcakesinmorethanonebatchtoavoidcrowding,keepcookedfishcakeswarmonanoven-safedishorplateina225°Foven.

ServewithLemonCaperSauce(seerecipeonpage232).

TARAMASALATA(GREEKFISHROESPREAD)

Grok,ourprototypicalhunter-gathererancestor,lovednutrient-denseeggsofallsorts,includingfisheggs,sometimescalledroe.TaramasalataisaclassictangyGreekfishroespreadordipthatisgreatpairedwith sliced radishes, celery sticks, carrot sticks,olives, andnut-meal crackers.The traditional recipesoftenuse starchy stalebreadandmashedpotato as extenders, but thisGrok-approvedversionsubstitutesfinelychoppedblanchedalmondsinstead.Of course, the right oil is important too, so instead of the soybean oil often used in

commerciallyprepared taramasalata,we’ll use ahealthier nut oil or oliveoil. (Be aware thatextravirginoliveoilcreatesamuchmoreassertiveflavorthanmildoliveoilormostnutoils.)

INGREDIENTS:

½cupblanchedalmonds*1garlicclove2ounces(about¼cup)fishroe(codorcarp)2scallionsorsmallbunchofchives,finelysliced(divideduse)Juiceof1lemoncuplightoliveoiloranutoil

Seasalt,totaste

SERVINGS:About1cup

INSTRUCTIONS:

Inafoodprocessor,pulsethealmondsandgarlicuntiltheyarethetextureoffinecrumbs(avoidprocessing toomuchor youwill have paste).Addone half of the scallions, the roe, and thelemon juice, pulse again. Drizzle in the oil slowly while the food processor runs until themixtureiscreamyandemulsified.Addabitmoreoiliftoothick.

Adjustflavorwithsaltifneeded.

Roe,Roe,RoeYourBoat

Fishroe,eithercarporcod,isavailableinjarsorcansatGreek,MiddleEastern,orAsianfoodmarkets.Injarstheroemaybelabeledastarama,andincansitmaybelabeledaspressedfish

roeandwillneed tobebrokenupwitha forkafteropening. Jarred tarama is saltedandwillkeepforaboutayearifkeptunopenedandwellchilledintherefrigeratororfreezer,soitisveryhandyformakingtaramasalataaswellasgarnishingorwhiskingintoscrambledeggs,soups,orsaladdressings.Larger jarsof carpandcod roearenotnearlyaspriceyas tiny jarsof fancygradecaviarandroefoundinspecialtygourmetsectionsofgrocerystores.

Serve in a small dish garnishedwith remaining scallions on top, drizzledwith a bit of extravirginoliveoil,withslicedvegetablesorolivesforscooping.

Storetightlycoveredandwellchilledintherefrigerator.Usewithin5days.

*Toblanchwholealmonds,pourboilingwateroverabowlofwholealmondstocover,letsit1minute.Thendrain,rinsewithcoldwater,anddrainagain.Patalmondsdryand“pinch”eachalmondtoslipskinoff.Donotletalmondssoaktoolongortheywilllosecrispness.

WHOLEFISHBAKEDINSEASALT

Awholefishisimpressiveonthetableandcookingitencasedinahardshellofsaltensuresthatthemeatwillstaymoistandflavorful.Don’tbealarmedbyallthesaltintherecipe—itsealsinthemoisturewithoutpenetratingtheskinandover-seasoningthefish.TheItaliansperfectedthismethodofcookingandyoucancontinuetohonetherecipetoyourliking.Ifyoudon’tcareforthedelicatelicoriceflavoroffennelseeds,useanotherspiceorsimplystuffthefishwithfreshherbs.

INGREDIENTS:

12–5poundwholestripedbassorotherfish,cleaned,gutted,andscaled½teaspoonfennelseeds,crushedandchoppedwithaknife¼teaspoonblackpepperAhalf-dozenparsleysprigs3–4thinslicesoflemon2eggwhites4cupscoarsekoshersalt

Servewithlemonwedges

SERVINGS:2–3poundfishyields2–3servings4–5poundfishyields3–6servings

INSTRUCTIONS:


Lineabakingpanwithfoilandletfoilhangovertheedge.

Rinsefishandpatdry.Sprinklefennelandpepperinsidethefishandstuffwithlemonslicesandparsley.

Whiskeggwhitesbyhandorinamixer.Firsttheeggswillbecomefoamy—continuewhiskinguntiltheconsistencyisstifferandyoucanpulluppeakswiththewhisk.Gentlystirinsalt.

Spreadabout1cupofthesaltmixtureinthebottomofpan,spreadingitouttothelengthofthefish. Set the fish on top. Cover the fishwith the remaining salt, packing it down gently butfirmlywithyourhands.Theentirefishshouldbecoveredwiththesalt.

Bake25minutes.Removefromovenandletsit10minutes.Raponcrustwithaknifeorspoontocrackitopen.Useyourhandstocarefullyremovechunksofsaltfromthetopofthefishandgently brush off the remaining saltwith your fingers or a towel.Remove lemon and parsleyfromcavity.Thefleshdirectlynexttotheopeningofthecavitymaybeoverlysalty,buttherest

ofthefishshouldbeperfectlyseasoned.

Toserve,peelbackskinandremovetopfillet.Pulloutbones,thenremovesecondfillet.

SHRIMPCAKESWITHSPINACHSLAWANDCOCONUTALMONDDRESSING

Theseshrimpcakesflavoredwithcoconutmilkandcilantroareelegantenoughtoserveasthemaincourseatadinnerpartyandeasyenoughtowhipupasanafternoonsnack.Youcanmakelargershrimpcakes,butbite-sizedisperfectforfingerfoodorasagarnishoversalad.For the slaw, crunchy cabbage and carrots combined with spinach are just the right

combination,especiallywhendressedwithanexoticallyflavoreddressing.Theslightsweetnessofcoconutmilkandrichalmondbutterinthedressingarebalancedwithasquirtoflimeandthebright,cleanflavorsofmintandcilantro.

INGREDIENTS:

ShrimpCakes:1poundrawshrimp,shelled,deveinedandroughlychopped¼cupcoconutmilk2tablespoonschoppedcilantro1teaspoonmincedjalapeñoorThaipepper

Salad:4ouncesfreshspinachleaves(about2largehandfuls)1cupgratedpurplecabbage2carrots,grated1cucumber,finelychopped

CoconutAlmondDressing:(seerecipeonpage222)

SERVINGS:3–4

INSTRUCTIONS:

In a food processor pulse shrimp, coconut milk, cilantro and hot pepper 10–15 times untilingredientsarecombinedbutthetextureisstillslightlychunky.Heatseveraltablespoonsofoilinapanovermediumheat.Forbite-sizedshrimpcakes,useatablespoonmeasurementtoscoopupshrimpbatteranddropitintothepan.Thiswillmake16–18smallcakes.Cookeachside2–3minutes,untilnicelybrowned.Setshrimpcakesaside.

MixthesaladingredientstogetherinabowlandtosswithCoconutAlmonddressing.Garnishwithshrimpcakesontop.

CHOPPEDYELLOWFINTUNASALADWITHAVOCADOANDBACON

Thiscolorfulsaladhasasatisfyingarrayoftexturesfromcrispybacon,fattytunaandcreamyavocado.Theseingredientslendanincredibleamountofrichnesstothesalad,whereasflavorsof fresh dill, lemon and chopped red onion add a light and refreshing kick. Together, theingredientshavesomuchflavorthatyoudon’tevenneeddressing—asquirtoflemonwilldo.

INGREDIENTS:

¾to1poundyellowfintunasteak¼cupfinelychoppedredonion1avocado,peeled,pittedandcutintosmallpieces2tablespoonsfinelychoppedfreshdillorotherherb½cupcrumbledcookedbacon2tablespoonslemonjuiceOilforsearing

SERVINGS:3–4

INSTRUCTIONS:

Heatheavyskilletoverhighheat2minutes.Brushtunawithoilandsprinklelightlywithsaltandpepper.Placeinthehotskilletandsearuntilbrownedontheoutside,about3minutesperside formedium-rare, less for rare.Cool tuna; dice finely.Mixwith other ingredients. Servealoneorovermixedgreens.

PANFRIEDOYSTERSWITHDIPPINGSAUCE

Nothingbringsyoucloser to the feelingof standingnext to theocean than the tasteof freshoysters.Ifyou’renotupforrawoysters,thenfriedoystersarethenextbestthing.Coconutflourgivestheoystersacrispycoatingandadippingsauceaddsextraflavor.

INGREDIENTS:

6oystersintheshell½cupcoconutflour1egg¼teaspoonblackpepper¼teaspoonsalt¼–½cupoilforfrying

DippingSauce(caneasilybedoubledformoreoysters):¼cupmayonnaise(seerecipeonpage224)1tablespoonlemonjuice2teaspoonsfinelychoppedredonion1tablespoonfinelychoppeddillDashofhotsauce(optional)

SERVINGS:1–2

INSTRUCTIONS:

Toremovetheoystersfromtheshell:Scruboystersthoroughlyundercoldrunningwater.Takeanoysterknifeinonehandandthicktowelorgloveintheother.Withthetowel,griptheshellinpalmofyourhand.Insertthetipoftheoysterknifebetweenshellhalvesatthenarrowendoftheoysterwheretheshellis“hinged”together.Gentlytwisttheknifeandapplypressuretoprytheshellopen.Runtheknifealongthelengthoftheshelltoopenitentirely.Cuttheoysteroutoftheshell.

Inabowl, lightlybeat theeggandaddsaltandpepper.Carefullydipeachoyster in theeggsthenlightlydredgethroughcoconutflour.Heatoiluntilitbeginstopop,thenfryeachoyster1–2minutesoneachsideuntiltheoutsideiscrispandlightlybrowned.Serveimmediately.

DippingSauce:Mixallingredientstogether.Servechilled.

CEVICHE

Nomatter what time of year it is, ceviche is the type ofmeal that brings on the feeling ofsummer.Refreshingand light, it is a “cooked” seafooddish thatdoesn’t require turningonastove or grill.How?The citric acid from the lemons and limes in themarinade changes thetextureofproteinandmakesitfirm,essentiallycookingit.Someversionsofcevicheaddtomatoorothervegetables,andsomeplayaroundwithcitrus

marinades.Thetypeofseafoodyouuseisentirelyuptoyou,butmakesuretouseoceanfish,not lake fish,which tend to turnmushywhenmarinated in citrus. Themost sustainable andflavorful seafood choices for ceviche are Ahi tuna from the U.S. Atlantic, salmon (Coho,Sockeye or King), Yellowtail snapper, Pacific halibut, bay scallops, spot prawns or cocktailshrimp.

INGREDIENTS:

poundPacifichalibutpoundYellowtailsnapperpoundcocktailshrimp

½cuplimejuice(about4–5limes)½cuplemonjuice(about4–5lemons)1avocado,finelychopped1redpepper,finelychopped½redonion,finelychopped½cupfreshcilantro,finelychopped1 jalapeño, finely chopped (Remember, the seeds and innermembrane are the spiciest parts.Discardthemifyoudon’tlikefoodtoospicy.)

SERVINGS:4

INSTRUCTIONS:

Cutthefishinto½inchsquares,removingallskinandbones.Lightlysaltthefish.

Bringafewcupsoflightlysaltedwatertoboil.Addpeeledandcleanedshrimpfor1minute.Putshrimpinabowloficeandwatertochill.Cutthecooledshrimpinto½inchpieces(itwillstill be fairly raw inside). Combine fish and shrimp with lime and lemon juice. Cover andrefrigeratefortwohours.

Whenyoucut intoapieceof the fishorshrimp, it shouldbe“cooked” through,meaning theshrimpwillbelightpinkandthefishwillbewhite,notgrayishortranslucent.However,ifyouprefermoreofarawtexture(assomesushiloversdo)youmightwanttomarinatetheseafoodforlessthantwohours.

Whentheseafoodhasfinishedmarinating,drainanddiscardthelimeandlemonjuice.Combinetheseafoodwiththerestoftheingredients.Addsalttotaste.

STEAMEDMUSSELS

Thisdishcaneitherbeanappetizerormaincourse.Eitherway,it’saclassicseafooddishthatiseasytomaster.Theflavorcanbechangedslightlybyplayingaroundwiththeingredients;tryfreshgingerinsteadofshallot,chivesinsteadofparsley,oraddtomatopuréetothebroth.Increasingly,musselssoldinstoresarefarmraisedinsteadofwild.Althoughthoughttobe

lessflavorfulthanwildmussels,farm-raisedmusselsareusuallygrownusingenvironmentallyfriendlymethodsthatdon’texposethemusselstochemicals,antibioticsorartificialfeed.

INGREDIENTS:

3tablespoonsbutter1poundmussels,cleanedandde-bearded1smallfennelbulb,slicedthinly1shallot,finelychopped2garliccloves,finelychopped¾cupdrywhitewineorbroth1tablespoonparsley,finelychoppedDashofredpepperflakesSalttotaste

SERVINGS:2–4

INSTRUCTIONS:

Meltbutterinadeeppot.Sautéfennelforseveralminutesuntilitbeginstosoften.Addshallotandgarlicandsautéafewminutesmore.Addliquid(wineorbroth)andbringtoaboil.Addmusselsandputalidonthepot,turningheatdownslightlyandcookinguntilmusselsopen,3–5minutes.Saltbrothtotaste.

VEGETABLES

Vegetables provide a beautiful array of colors and textures to everymeal.They also provideamplenutrients,antioxidants,minerals,inflammation-fightingphytonutrientsandfiber,andarelowincarbs.Vegetablesdeservetobethedishthatyouplantherestofamealaround.Theycanbeextremelyversatilepairingnicelywithawidevarietyofmeats.Useyourownpreferencesandcravingsasaguide.Somevegetablesyouhatedasachildmaytastedifferenttoyouasanadult.Palateschangeas

wegetolder,andsodoourabilitiestopreparevegetablesincreativeways:brownedbutterandhazelnutsaddrichness tocauliflower,puréeingkale turns it intoasilkysoup,andaddingseavegetablestocucumberscreatesanincredible,uniquetastingsalad.Whenever possible, buy vegetables according to season. As with the other recipes in this

cookbook,don’tbeafraid tosubstitute thevegetablesuggestedforwhat’s inseasonandwhatyouhaveonhand.Ifyou’reabletogrowyourowngardenorbuyfromafarmers’market,you’lloftenfindtheflavorofvegetablestobemoreintensethanthosefoundinasupermarket.Asanadded bonus, sellers at farmers’markets can often give you great tips about how to preparevegetablesyou’relessfamiliarwith.

EGGPLANTCAPONATA

EggplantCaponataisawonderfulblendoflatesummerflavorandagooduseforabountifulgardenharvestofeggplantandtomatoes(oraseasonaldealat themarket).Pancettaorbaconpiecesaren’ttraditionalCaponataingredients,butaddawelcomesavorynotetothevegetables.Ifahotoventoroasttheeggplantdoesn’tappealonawarmday,roasttheeggplantoutdoors

inacoveredgrill instead (use indirectheat).MostCaponata recipescall foroliveoil,but thehigh temperature needed for roasting the eggplant will destroy the delicate flavors found inexpensiveoliveoils.Wepreferusingafatoroilwithahighersmokepointtoavoiddamagingtheheat-sensitivecomponentsofextravirginoliveoil.Besure tomakeenoughCaponata for leftovers,as theslightlysweetandsour flavornotes

marryandimproveafteradayortwo.

SERVINGS:4–6

INSTRUCTIONS:

Heatovenorgrillto500°F.Warm3tablespoonsofthefattomakeitliquid.Placetheeggplantonapaninasinglelayer(ifeggplantcubesaretoocrowdedforasinglelayer,usetwopansorroast in two batches to avoid steaming). Drizzle with the warmed fat and sprinkle a fewteaspoons of coarse salt on top and mix well to spread over eggplant. Roast about 20–25minutes,turningeggplantwithastrongspatulaafewtimesforevenroasting.Removepanandsetasideforlateruse.

While theeggplant roasts,heat remaining tablespoonof fat ina largeskillet (at least12 inchdiameter).Addpancettaorbaconandbringtoasizzleovermedium-lowheat.

INGREDIENTS:

4tablespoonslard,ghee,strainedbacondrippingsorotherfat/oilwithahighsmokepoint1largeortwosmalleggplants,cutinto¾inchcubes(peelingnotnecessary)¼cup finelychoppedpancetta (Italianbacon)or2–3 slices regularbacon, cutup intopieces(optional)1redoryellowonion,finelychopped1canfinelychoppedtomatoes,14ounces(orequivalentamountoffreshredtomatoes,seededanddiced)1cupgreenolives,pittedandsliced

3tablespoonscapers1cupthinlyslicedcelerycupredwinevinegar(oramixtureofvinegaranddryredwine)

2teaspoonshoneyExtravirginoliveoil(orwhitetruffleoil)fordrizzlingontopaftercooking

Addonionandcookforabout10minutes,loweringheatifnecessarytoavoidbrowning.

Addtomatoes,olives,andcapers,bringtoasimmer,reduceheatandsimmercovered,about15minutes.Addeggplantandceleryandcookanother8–10minutes,covered.

Removecover, raiseheat,andaddvinegarandhoney.Cooka fewmoreminutesuntilexcessmoisturehasevaporated.Tasteandaddsaltandpepperifdesired.

Servehot,cold,oratroomtemperature,drizzledwithsomehighqualityextravirginoliveoilorwhitetruffleinfusedoliveoil.ExcellentwithgrilledItaliansausages,roastchickenandfish,ortossedintoasalad.

CREAMOFGREENSSOUP

CommunitySupportedAgriculture(CSA)programsareknownfordeliveringcopiousamountsofgreensattimes.Thevolumeofthesegreenscanreallytakeupspaceintherefrigerator,andtheirunfamiliarityforsomepeoplecanbeabitintimidating.Here’saneasywaytogetthroughthosegreenspronto,andwithoutmuchfussorbother.Anytypeofgreenwillwork,butmoreleatheryoneslikekaleandcollardswillneedafewmoreminutesofcookingtobecometender.Soup is also a great first course to prepare the appetite while a roast “rests” or themain

coursefinishescooking.

INGREDIENTS:

2tablespoonsbutter,ghee,oliveoil,orhighqualitylard/baconfat1smallonion,chopped1largegarlic,chopped1quartchickenbroth(seerecipeonpage72)1bunchoffreshgreens,rinsedandchopped1cupcoconutmilk(orheavycream)Garnish: sliced scallions, chives, crumbled bacon, finely grated aged Parmigiano-Reggianocheese,orcrèmefraîche

SERVINGS:4–6

INSTRUCTIONS:

Heatbutterorother fatovermedium-lowheat in a2or3quart saucepan.Addonions, cookslowly,until translucent.Don’t letonionsbrown; turndownheat ifnecessary.Addgarlicandcookafewminuteslonger;again,don’tletitbrown.

Addbroth,turnupheattomedium-high,andbringtoaboil.Addthechoppedgreensandcookjust a few minutes until wilted and tender, slightly longer for heartier greens like kale andcollards.Turnoffheatandmovepanawayfromrange.

SpinachIsJustTheBeginning

Dark,leafygreensareconsideredoneofthemostnutrient-densefoodsavailable.Greenscanbeservedrawinsalads,sautéedinfatorputintosoups.Belowarejustafewtotry.

SwissChard:Memberof thebeet familywith long,sometimesmulti-coloredstemsand largefan-likeleaves.Mildwithaslightastringency.

Kale:Memberofthecabbagefamilywithamildflavorthatcansometimesbebitter.Theleavesarethickerandchewierthanothergreensandthetoughcenterstalkshouldberemovedbeforecooking.

Watercress:Small,delicateleaveswithaverypepperyflavor.

MustardGreens:Lacy,largerleavesthathaveaspicy,mustard-likeflavor.

BeetGreens:Theleavesandstemsattachedtobeetsaremildinflavorandwilteasily.

Broccoli Rabe: A relative to cabbage and turnips that has a stronger flavor and pronouncedbitterness.

Puréethesoupwithanimmersionblenderoraregularblender(bewareofhotliquidsplashes).Returnthesouptothepotandseasontotastewithseasaltandblackpepper.Addcoconutmilktosoupandsimmerovermedium-lowheatforafewminutes.

BRAISEDCABBAGE

Thisold-fashioneddishbringsahomeyfeeltothetable,butwithoutthestinkylingeringsulfurodor of boiled-to-death cabbage. Cabbage is a long-keeping coolweather vegetable. It is anexcellent pairingwith any roast ormeatloaf (especiallywith pork) and can often be cookedsimultaneously, as the oven temperatures needed are quite similar. The final step, bakinguncoveredwithahighertemperature,canevenbedelayeduntiltheroastisfinishedandrestingout of theoven. Just remove the cabbagedish from theovenonce it is tender (after about 2hours),uncoverandsetasidewhiletheroastcontinuestocook.Returnthecabbagedishtothehotoventocompletethefinalstep.

SERVINGS:6

INSTRUCTIONS:

Adjustovenracktomiddleposition.Preheatovento325°F.Lightlygreasealargegratindishor9x13inchbakingpan.

Peeloffanddiscardanybruisedorraggedouterleavesfromthecabbage.Cutcabbageinto8wedges.Arrange thewedges in thebakingdishwithoutcrowdingor itwillaffectbraising. Ifthereistoomuchcabbage,omitoneortwowedgesasneededtocreateamostlysinglelayer.

INGREDIENTS:

1headgreencabbage(about1½–2pounds)1mediumyellowonion,coarselychopped1or2largecarrots,cutinto¼inchrounds¼cupchickenstockorwater¼cupextravirginoliveoil,highqualitylard,orbacondrippings(addsasmokyflavor)teaspooncrushedredpepperflakes,ortotaste

Scatter the onion and carrot over the cabbage. Drizzle the oil and stock or water over thevegetables.Seasonlightlywithseasalt,pepper,andthepepperflakes.Covertightlywithfoiloratightfittinglid,andbakeinoven1hour.Turnthecabbagewedgeswithtongsafteranhour.Wedgesmayfallapartastheyareturned;workgentlytokeepwedgesasintactaspossible.Ifneeded,addafewtablespoonsofwatertoavoidbakingdry.Replacefoilorlid.

Bake1hourlonger,oruntilvegetablesareverytender.

Whenthecabbageiscompletelytender,removethefoilorlid,increasetheovenheatto400°F,androastuncovereduntilthevegetablesbegintobrown,about10–15minutes.Servewarmoratroomtemperature.

Variation:BraisedCabbagewithBalsamicVinegarAfter about 2hoursbaking,when cabbage is cooked and tender, remove foil or lid, increaseoven temperature to 400°F. Drizzle 1 ½ tablespoons balsamic vinegar over vegetables, thenroastuncoveredasdirectedaboveinfinalstep.

BACONBROCCOLISALAD

This slightly tart-sweet-salty salad is always popular at gatherings (except perhaps at strictlyvegetarian events) even with some who profess an avowed dislike of broccoli. The mostcommon versions of this popular recipe are loaded with too much refined white sugar andunhealthyomega-6oilsfromcommercialmayonnaise.Thisisamuchlesssugaryversionthatalsousesmayonnaisemadewithmorewholesomeoliveoil.

INGREDIENTS:

1cuphomemademayonnaise(seerecipeonpage224)2–3tablespoonsrawhoney,GradeBpuremaplesyrup,orcoconut/palmsugar1–3tablespoonsunfilteredapplecidervinegar,preferablyraw(maybeomitted)10 slices cooked bacon, cut or crumbled into bite-size pieces (see “Bakin’Bacon” recipe onpage46)2poundsoffreshbroccoli(about2–3largecrowns),rinsedwellandcutintosmallfloretsaboutthesizeofawalnutorsmaller(broccolistemsmaybepeeledandfinelychopped)1cupnuts,choppedcoarsely(tryalmondsorwalnuts)½cupassortedraisinsordriedfruit,or1cupcutupfreshfruit:grapes,cherries,blueberries,orchoppedapples(optional)

SERVINGS:4–6

INSTRUCTIONS:

Combinemayonnaiseandhoneyormaplesyrupinalargebowlandmixwell(adjustsweet-tarttastewithcidervinegar).

Add bacon, broccoli, nuts, and dried fruit (if using) and mix until everything is evenlydistributedandcoatedwithdressing.Flavorisbestifallowedtomarinateintherefrigeratororoniceinacooleratleastafewhours.

SIMPLEWINTERSQUASHMASH

StephanGuyenetofWholeHealthSource.blogspot.comsharedhissimplepreparationforwintersquash.Wintersquashkeepswellonacounterwithoutrefrigeration,soit’saneasyvegetabletokeep

aroundforuseafterthespoilsofsummerareadistantmemory.It’seasytoimagineGrok,ourprototypicalhunter-gathererancestor,orhismatefindingacacheofwildsquashesandroastingtheminthehotcoalsoftheirfire.Winter squash can be stored for weeks on your kitchen counter or for months in a cool

basement.Therearecountlessvarietiesofwintersquash.Sometolookforareacorn,ambercup,buttercup,butternut,kabocha,spaghetti,delicataandbanana.

INGREDIENTS:

1wintersquashorsugarpumpkin2–3freshsageleaves,finelychopped2tablespoonsgrass-fedbutter

SERVINGS:2–4

INSTRUCTIONS:

Steamorbakethesquash.

Tosteam,peelsquashwithasturdyvegetablepeeleroraparingknife.Cutinhalfandscoopoutseeds. Cut flesh into large, even chunks and steam until easily pierced throughwith a fork,about15–20minutes.

Tobake,preheattheovento350°F.Cutthesquashinhalf.Removetheseedsbyscoopingthemoutwithaspoon(savethemifyouenjoyroastedsquashseeds).Placethetwohalvesfacedowninabakingdishorsheetpanwithaliparoundtheedgetocatchliquids.Bakethesquashuntilthefleshisuniformlysoft,roughlyonehour.Whilestillhot,scoopthesquashfleshoutoftheskin(ifnotalreadypeeled)andcoarselymashitwiththesage,butterandsalt.

BRUSSELSSPROUTSWITHBROWNEDBUTTERANDHAZELNUTS

EvenpeoplewhoclaimtohateBrusselssproutsoftenlikethisrecipe.That’sprobablybecausetoo often Brussels sprouts are boiled and overcooked, creating a strong sulfurous odor andunpleasant mushy texture. Roasting avoids these overcooking pitfalls; the aromatic brownedbutter and hazelnuts also bring out the nutty best in this cruciferous cousin to broccoli,cauliflower, and cabbage. Just be sure towatch thebutter closelywhile it browns; it quicklyturnsfrombrowntoburnt.

INGREDIENTS:

3tablespoonsbutter,preferablyunsalted1poundBrusselssprouts,trimmedandquartered¼cupchoppedhazelnuts3tablespoonswater

SERVINGS:4

INSTRUCTIONS:

Positionrackinbottomthirdofoven;preheatto450°F.

PlacebutteronarimmedbakingpanthatislargeenoughfortheBrusselssproutstoroastinasinglelayerorelsetheywillsteaminsteadofroastingiftoocrowded.Roastuntilthebutterismelted,brownedandfragrant,4to6minutes.

Removethebakingsheetfromtheoven;tossBrusselssproutsandhazelnutswiththebrownedbutterandsprinklewithsaltandpepper.

Returntotheovenandroastfor7minutes.Removebrieflyandsprinklewithwater;toss,thencontinueroastinguntilthesproutsaretenderandlightlybrowned,about7to9minutesmore.

SoakingNuts

Especiallyforthosewhohaveproblemsdigestingnuts,soakingandrinsingrawnutsisagoodidea.Thisprocesshelpsdealwiththephytatesandenzymeinhibitorsthatcancauseindigestion.

Asanaddedbonus,soakingnutscanenhancetheirflavor.Soakrawnutsinsaltwateratleast8hours.Rightafterthey’redonesoaking,it’scrucialtothoroughlydrythem.Thebestwaystodothisisbyputtingtheminawarmoven(lowestpossiblesetting—ideallynotmorethan120°F)ordehydrator.

Serveimmediately.Goesespeciallywellwithroastmeatorroastfowl.

“CREAM”OFBROCCOLISOUP

Soup is an excellent start to ameal, priming the body for digestion of heaviermain courseitems. Puréed soups provide a great way to get vegetables and easy-absorbing bone brothminerals intokids(oradults!)while theyarestillhungryandbefore they tireofsittingat thetable.Puréedsoup isalsoagreatway touseupsteamedbroccoli leftover fromthepreviousnight’sdinner.Cauliflowercanbesubstitutedforbroccoli foramilderflavoredcreamywhitesoup.Thisversion isn’tas thickasconventionalCreamofBroccoliSoup,which isusuallymade

withaddedwheatflourorothergumsorthickeningstarches,butitdoesn’tlackinitsabilitytosatisfy.

SERVINGS:4–6

INSTRUCTIONS:

Heatbutterorotherfatovermediumlowheatina2quartsaucepan.Addonions,cookslowly,until translucent.Don’t letonionsbrown; turndownheat ifnecessary.Addgarlicandcookafewminutes longer, taking carenot to let it brownorburn (over-browning results in abitterflavor).

Add broth and carrot slices, turn up heat tomedium-high and bring to a boil. Add half thesteamed broccoli (or cauliflower) and cook just a fewminutes until broccoli and carrots are‘forktender’.Turnoffheatandmovepanawayfromrange.

INGREDIENTS:

2tablespoonsbutter,ghee,oliveoil,orhighqualitylardorbaconfat1smallonion,finelydiced1largeclovegarlic,chopped1quartchickenbroth,preferablyhomemade(seerecipeonpage72)1headofbroccoli(orcauliflower)or2crowns,cutintofloretsandsteamedafewminutesuntiltender-crispdividedinto2parts1carrot,slicedverythinlywithvegetablepeelerorjulienned(cutintofinematchsticks)1cupcoconutmilk(orheavycream/half&half)

Garnish: sliced scallions, chives, crumbled bacon, finely grated aged Parmesan cheese, orcremefraiche/sourcream

Puréethesoupwithanimmersionblenderorinsmallbatchesinaregularblender(bewareofhotliquidsplashes).Seasontotastewithseasaltandblackpepper.

Returntorangeovermedium-lowheatandaddreservedsteamedbroccoli(orcauliflower)andcoconutmilk, and cook a fewminutes until liquid gently simmers and florets become “forktender”.Becarefulnottoovercookvegetablesortheywilldevelopastrongsulfurousodor.

Don’tCurdleYourCream

Heavy cream and coconutmilk have a high enough fat content that prevents curdlingwhenheated.Half&half and regularmilk, however, often curdlewhenheated,which can ruin anentirepotofsoup.Ifusinghalf&halfinsteadoffullcream,avoidcurdlingbyaddingitattheveryendofthecookingprocessandavoidbringingittoaboil.

ROASTEDCAULIFLOWERWITHLEMONMUSTARDDRESSING

Roastingcauliflower isoneof thebestways toprepare thisversatilenon-starchycruciferousvegetable. Beware of fights over the little browned bits of cauliflower, though. This LemonMustardDressingalsogoeswellwithgreenbeansandbroccoli.Roastedcauliflowercanbeservedaloneorscatteredonabedoffreshgreenslikearugula.

INGREDIENTS:

1headofcauliflower,cutintosmallflorets3tablespoonsoil1tablespoonlemonjuice1tablespoonDijonmustardcupcoconutmilkorhalf&halfcupwalnuts,hazelnutsorpecansteaspoonfreshlygroundblackpepper

SERVINGS:4

INSTRUCTIONS:


Inasheetpanorshallowroastingpan,tossthecauliflowerwith2tablespoonsoftheoilandalittle salt.Roast cauliflower until tender and lightly browned, stirring once or twice for evenroasting,15–20minutes.

Meanwhile,toastthenutsinadryskilletforafewminutesovermedium-highheat,shakingpanorstirringnutsoftentoavoidburning.Nutswillcontinuetotoastalittleastheycool,soremovepanfromheatbeforetheyfinishtoastingandsetasidetocool.

In a large bowl,whisk together the lemon juice,mustard, coconutmilk (or half& half) andremaining1 tablespoonofoil.Add the roastedhot cauliflower, scraping any residualoil andbrown cauliflower bits into the bowl.Add the nuts and freshly ground black pepper; toss tocoat.Servewarm.

CREAMEDKALE

More often seen as a garnish, kale is a leafy green that is a nutritional powerhouse worthlearning to like.Kale is often a regular andplentiful item inCSA subscription boxes, so it’shelpful to have a number ofways to prepare it. Kale’s hearty texture hasmore oomph thansautéedspinach’slimpleaves,andnoneoftheoxalicastringency.Onewaytoeasilywinoverkale-phobes iswith a richcreamysauce, seasonedwith just abit of sea salt andpepper, andperhaps a touch of nutmeg. This classic recipe is especially good with steaks, roasts, andpoultry.

INGREDIENTS:

1bunchkale,centerstemsremoved,coarselychopped,rinsedanddrained3–4tablespoonsunsaltedbutterorghee1cupheavycreamFreshlygratednutmeg(optional)

SERVINGS:2–4

INSTRUCTIONS:

Melt butter in a large skillet or a saucepan over medium-low heat. Add kale and cover toslightlysteamit,about4to5minutes.Checkkaleandstirorturnittocookevenly,makingsurekale andbutter don’t burn at thebottomof thepan (lowerheat or add1 tablespoonwater ifnecessarytoavoidburning).

Whenkaleisuniformlylimpandabouthalfwaycooked,pourcreamalloverkaleandturnupheat tomediumfor1–2minutes.Whencream isbubbling, reduceheat so that it just slightlysimmersuncovered.Cookforanother3to5minutes,stirringonceortwicetoavoidsticking.Kaleisdonewhenitistenderandcreamisthickenedandreducedbyabouthalf.Seasontotastewithseasalt,blackpepper,andnutmeg(ifusing).Servewarm.

Nutmeg

Wholenutmeghasmoreflavorandaromaticsthanpre-groundnutmegandissoldinmostspiceaisles.Togratenutmegforarecipe,useacitruszester,alsoknownasamicroplanezester.

Variation:CreamedKaleandOnionsBeforeaddingkaletopan,sauté1onion,mincedorthinlysliced,inmeltedbutteroverlowheatuntilsoftandtranslucent.Addkaleandcontinuewithrecipe.

CUCUMBERMOONSWITHSEAWEEDSALAD

Crisp, refreshing and mild-flavored cucumbers are the perfect vegetable to pair with thestronger ocean-like flavor of seaweed. This salad is wonderful served with fish. Try it withsalmonorsearedtuna.

SERVINGS:2

INSTRUCTIONS:

Ifcucumberpeelsarethickand/orwaxed,peelwithavegetablepeeler(thin-skinnedunwaxedcucumbersmay be peeled or not, depending on preference—alternating stripes of green andwhite are attractive, too). Cut cucumbers lengthwise and scrape out the seedswith a spoon.Thencutcucumberscrosswiseinto“moons”.

If using fresh seaweed, rinsewell to remove excess salt used in packing (or sand if freshlycollected).Ifusingdriedseaweed,soakinfilteredwatertore-plumpanddrainthoroughly.Cutwithkitchenscissorsintosmallerpiecesiftoolarge.

INGREDIENTS:

1–2largecucumbers¼cupmixedfreshor“re-plumped”driedseaweed1tablespoonappleciderorricewinevinegar*2tablespoonstoastedsesameoil1teaspoonwheat-freetamari1–2teaspoonshoney(optional)*1–3dashesofhotpeppersauce,totaste(orabitoffreshhotpepperorhotredpepperflakes)

*Halfofthevinegarandallofthehoneymaybereplacedwith2tablespoonsofmirin,aslightlysweetJapanesecookingwine(lookfora traditionally-mademirin,withouthighfructosecornsyrup).

Whisktogetherremainingingredients.Placecucumber“moon”slicesintheshallowdishwithdrainedseaweedanddressing;tosstocoatthoroughly.

TheFifthFoodGroup:Algae

Pound forpound, seavegetables are themostnutrientdense food in existence.Longused inAsian cooking, sea vegetables are gaining in popularity in theWest and are now commonlyfoundinmostgrocerystores.Therearethousandsofvarietiesofseavegetablesgrowingbelowwaterbutthecommontypesyou’llseeinstoresare:

Nori:Toasted toa thincrispy textureandblackcolor,nori iswell-knownas thewrappingofsushi.

Hijiki:Smallthin,blackstrandsthatrehydratewhensoakedinwarmwater.

Kombu(alsoknownaskelp):Darkincolorandgenerallysoldinstripsorsheetswithachewytexturethatsoftenswhensoakedinliquid.Itcanalsobegroundandusedasacondiment.Itiscommonlyusedtoflavorsoupstock.

Wakame:Chewyand slippery texture andgreenish color, commonlyused for seaweed salad.Solddriedorfresh.

Arame:Thin andwiry, usually sold dried.Has amild flavor that is less fishy than other seavegetables.

Dulse:Reddish in colorwith a chewy texture and flat, fan-shaped frawns that are often soldgroundup,tobesprinkledoverfood.

Laver:Blackstripswithapaper-liketextureandfairlystrongfishy,saltyflavor.

EGGS

Breakfastisnottheonlymealofthedaywheneggscan,andshould,playastarringrole.Easytocookandhappytobepairedwithalmostanytypeofvegetable,herb,spiceormeat,eggsareacook’sbestfriend.Someoftheserecipes,likeEggMuffins,canbecookedaheadoftimeandenjoyed as a grab-and-go snack throughout the week. Others, like Eggs Benedict Salad, areperfectforlunchanddinner.Poached,baked,boiledorfried,weloveeggsandthinkyouwilltooaftertryingjustafewoftheseegg-inspiredrecipes.Eggsaddsatiatingfatandproteintoeverymeal,plusamultitudeofvitaminsandminerals.

To insure you’re buying themost nutrient-rich eggs possible, read the carton before buying.Free-range and cage-free don’t mean a whole lot when it comes to buying eggs. Look fororganicand,ifyoucan,buyfromlocalproducersatfarmers’markets.Organiceggshaveupto20 times more omega-3s than mass-produced, grain-fed chicken. Plus, eggs bought locallyusuallyhavearicherjust-off-the-farmflavorthatcan’tbebeat.

EGGSBENEDICTSALAD

Most people are familiar with eggs Benedict as a brunch dish, often served over the top ofEnglishmuffins.WelovethiscreativeversionoftheclassicrecipethathasalltherichflavorofeggsBenedict,butislighterandhealthier.Creamyhollandaisesaucejusthappenstomaketheperfectwarmdressing,drizzledoverspinachandgarnishedwithcrispybaconandsoftpoachedeggs.

SERVINGS:4

INSTRUCTIONS:

Ifusingbacon,cookusingyourpreferredmethodandcrumbleintopieceswhencool.Ifusingprosciutto,tearitintostripsandsautéinahotpanforseveralminutestocrispitup.Setaside.

To poach eggs: Fill a pot or saucepanwith 3–4 inches ofwater and add vinegar.Bring to asimmer.Break1eggintoacoffeecupthenslideegggentlyintowater.Repeatprocesswiththeremainingthreeeggs,spacingthemevenlyinsaucepan.Keepthewateratasimmer,notafullboil,untiltheeggwhitesarefirm,about2minutes.Scooptheeggsoutwithaslottedspoonandtransfereggstoaplate.Blotoffanyexcesswater.

Tomakehollandaisedressing:Whisk2raweggyolksandlemonjuiceinamediumstainlesssteelbowlorsmallpot.Graduallywhiskinmeltedbutter.Setorholdthebowldirectlyoverasaucepanofgentlysimmeringwater(butdonotallowthebottomofbowltotouchthewater,ortheyolkswillbecometoohotandscramble).Whisk constantly until themixture thickens, about 6minutes.Remove fromheat.Whiskinmustardandsalt.

INGREDIENTS:

4slicesofbaconorprosciutto4eggs,plus2eggsyolks1teaspoonvinegar3tablespoonsfreshlemonjuice½cup(1stick)unsaltedbutter,melted1teaspoonDijonmustard¼teaspoonsalt7ouncebagrawspinachorarugula

¼cupfinelychoppedredonion

Tosshalfofhollandaisesaucewith thespinach tocoat.Addmore ifyouwish.Tosswithred

onionandcrumbledbacon.Servethesaladwithapoachedeggontopandadrizzleofdressing.

EGGMUFFINS

These ingeniousmuffinsarea favorite snack throughout theweekandaperfect sidedish forbrunch.We’veusedasimplecombinationofgroundmeat,cheeseandredpepperforflavoring,butswitchinguptheingredientsalittleeachtimeyoumakethiswillkeepthingsinteresting.Trydifferenttypesofmeatandsausage,skipthecheeseentirelyortrydifferenttypes(welike

pepperjackandcheddar)andusejustaboutanychoppedvegetableyoulike.Justbecarefulofvegetablesthatemitalotofwater,likemushroomsandspinach,asthemuffinswon’tholdtheirshapeaswell.

INGREDIENTS:

6eggs¼poundcookedgroundmeatorsausage1redpepper,finelychopped¼cupgratedcheese(optional)Saltandpepper,totaste

SERVINGS:6

INSTRUCTIONS:


Generouslygrease6muffintinswithbutterorcoconutoil,orforeasierremovallinewithpaperbakingcups.Thebakingcupsalsohelpthemuffinsholdtheirshape.

Inabowl,beattheeggs.Addmeat,redpepper,cheeseandseasoning.Spoonintomuffintins.Bake18–20minutesoruntilaknifestuckintothemuffincomesoutclean.

SWISSCHARDFRITTATA

Afrittataislikeanopen-facedomeletandcanbeslicedintowedgesthatareeasytopackupforlunch.Prettymuchanycombinationofmeatandvegetablescanbesautéedintoafrittata,butwelovethebrilliantwavesofgreenthatSwisschardadds.Ifyoudon’tusuallyeatSwisschard,thisrecipeistheperfectintroduction.

INGREDIENTS:

1tablespoonoil2tablespoonfinelychoppedonion1bunchofSwissChard,finelychopped6beateneggsAtablespoonortwoofdriedorfreshherbs(likeoregano,basilorparsley)Optionaladditions:gratedcheese,dicedpeppers,cookedsausage

SERVINGS:4–6

INSTRUCTIONS:

Warm oil in an ovenproof sauté pan and sauté onions until they begin to soften.Add SwissChardandsautéuntil itwilts,aboutfiveminutes.Adddriedorfreshherbs.Pour ineggs,stirquicklythenletcookuntiltheyjustbarelybegintoset.Thefrittatacanbefinishedthreeways:turntheheatdowntomedium–lowandputalidonthepansotheeggscancookthrough;putthepanunderabroilerfor3–5minutes;finishintheovenataround375°F.

Thesizeof thesautépanyouusewilldeterminehowthick thefrittata is.Smallerpansmakethickerfrittatasthatpuffupmore.

EGGFOOYUNG

ThisclassicdishfoundonmanyChineseAmericanmenusissimilartoafrittata,buttheflavorisentirelydifferent.Welikeitbestfordinner,whenthesavorycombinationofmushroomsandshrimptastesjustright.

INGREDIENTS:

6eggs,beaten1–2tablespoonswheat-freetamari1–2finelydicedgarliccloves½teaspoonredpepperflakes2tablespoonstoastedsesameoil¼cupfinelychoppedmushrooms¼cupfinelydicedscallions,plusmoreforgarnish½poundshrimp(peeledanddeveined),roughlychopped1cupmungbeansprouts

SERVINGS:4

INSTRUCTIONS:

Beateggsinabowlwithtamari,mincedgarlicandpepperflakes.

Heat1 tablespoonof sesameoil tocookmushroomsandscallionsonmedium-lowheat.Addshrimpandcookjustuntiltheybegintoturnpinkthenaddbeansprouts.Addlasttablespoonofoilthenpourineggs.Stirafewtimesthenlettheeggsbegintoset.TheEggFooYungcanbefinishedthreeways:keeptheheatatmedium-lowheatandputalidonthepansotheeggscancookthrough;putthepanunderabroilerfor3–5minutes;finishintheovenataround375°F.

ZUCCHINIEGGBAKE

Thisdishisalotlikeacasseroleandissomethingthatisgreattoservefordinneralongsideasalad.Itcanbemadeaheadoftimeandheatedupjustbeforeeating,althoughit’sgreatcoldifyou’retoohungrytowait.

INGREDIENTS:

4tablespoonsbutter¼cupfinelychoppedonion2poundszucchini,grated½poundgroundItaliansausageorothergroundmeat3eggs,beatencupgratedParmigiano-Reggianocheese

SERVINGS:4

INSTRUCTIONS:

Preheat oven to 350°F. In a sauté pan, melt butter and add onion and zucchini. Sauté untilzucchiniistender,5–7minutes.Putzucchiniinacolandertodrainoffanyexcessliquid.Addsausage to the sauté pan and sauté until just cooked.Combine the sausage and zucchini andseasontotaste.Addeggs,mixwell,andpourintoan8x8squarepan.Gratecheeseontop.Bakeuncovered35–40minutes.

TOMATOESSTUFFEDWITHGROUNDBISONANDEGGS

When you’re tired of the standard scramble or omelet, turn to this recipe tomake breakfastinterestingagain.Weespecially love thisrecipeduring thesummerwhenperfectlyripe, largetomatoesareeasytofind.YoucaneasilymultiplythisrecipeandbakeawholepanofTomatoesStuffedwithGroundBisonandEggsforalargegroup.

INGREDIENTS:

2large,roundtomatoes(notRomas)½anonion,finelychopped¼– poundgroundbison2eggs1teaspoonoreganoSaltandpepper,totaste

SERVINGS:2

INSTRUCTIONS:

Preheat oven to 400°F.Slice the top off the tomatoes and scoopout the seeds using either aparingknifeoraspoon.Placethetomatoesintheoven,coveredwithfoil.Bake5–7minutestosoftentomatoesslightly.Don’tbaketoolongorthetomatoeswillbecomemushyandfallapart.Takeoutoftheovenanddumpoutanywaterinbottomoftomatoes.

Whiletomatoesarebaking,sautétheonioninoilforafewminutesuntilsoft.Addthebisonandoregano,breakingthemeatintosmallpiecesasitcooks.Sautéfiveminutes,atwhichpointthebisonshouldonlybeslightlypink.Seasontotaste.

Turnoventobroil.Spoonmeatintoeachtomato,pressingthemeatdowntofillthetomatoasmuchaspossiblewhilestillleavingabouta½inchofspaceontopfortheegg.Crackaneggintoeachtomatoandputunderbroileruntileggisjustset,about5minutes.

ALMONDCRUSTEDPOACHEDEGGS

Thiseasyrecipegivespoachedeggsalittlemorepizzazz.Theyolkstayssoftandrunnyinside,perfectly complimenting the crispy, crunchycoating.Formore crunch,youcould evenaddatablespoonofslicedalmondstothebatter.

INGREDIENTS:

1poachedeggto¼cupalmondflour

1tablespoonfreshdill¼teaspoonsalt1egg,beatenOilforfrying

SERVINGS:1(caneasilybemultipliedtoservemore)

INSTRUCTIONS:

Topoachegg:Fillapotorsaucepanwith3–4inchesofwaterandadd1teaspoonvinegar.Bringtoasimmer.Breakeggintoacoffeecupthenslideegggentlyintowater.Keepthewateratasimmer,notafullboil,untiltheeggwhiteisfirm,about2minutes.Scooptheeggoutwithaslottedspoonandblotoffanyexcesswater.

Mixtogetherthealmondflour,dillandsalt.Keepingtheegginaslottedspoon,sprinkleflourontopsotheeggislightlybutthoroughlycoated.Spoonbeateneggsoverthetopthensprinklemoreflourontop.

Warm1inchofoilinapan.Gentlysettheegginthehotoilwiththeflour-coveredsidefacingdown.Fry2–3minutes,until flour isdeeplybrowned.Scoopoutwithaspatulaontoapapertoweltoblotoffexcessoilifnecessary.Serveimmediately.

FRIEDEGGSOVERGREENCHILIBURGERS

Addingafriedeggtothetopofaburgerisn’tcommonintheU.S.,butAustralianshavelongenjoyed this delicious andprotein-packed combination.AnyAussieyou askwill recommendservingtheyolkslightlysoft,soitrunsovertheburgerasyoueatit.Althoughweswipedtheideafromdown-under,we’vegivenitalittlewildwestflavorwiththeadditionofmildchilesandgroundbison.

INGREDIENTS:

4poblanochilesor1smallcandicedgreenchiles1poundgroundbison½cupfinelychoppedcilantro¼cupfinelychoppedonion1teaspooncumin½teaspoonchilipowder½teaspoonsalt(optional)4friedeggsOptionalgarnishes:avocadoandlettuce

SERVINGS:3–4

INSTRUCTIONS:

Ifusingpoblanochiles,cut thechiles inhalf lengthwiseanddiscardseeds.Placehalves,skinsidesup,onafoil-linedbakingsheetandbroiluntilblackened,5–10minutes,Placeinaplasticbag;seal.Letstand15minutes.Thiswillloosentheskinsoitiseasiertopeeloff.Afterpeeling,discardskinsandroughlychopthechiles.

Inabowlmixdicedchileswithmeat, cilantro,onion, spicesand salt.Form intoburgersandgrill.Whiletheburgersaregrilling,frytheeggs.Servethefriedeggsontopoftheburgers.Ifyoulike,garnishwithavocadoandlettuce.

HARDBOILEDEGGSANDSALMONOVERCAULIFLOWERRICE

Anaromaticblendofcumin,turmericanddillflavor,thisdish,whichisperfectfordinner,alsohappens to be just as good cold the next day for breakfast. Eggs and salmon are incrediblysatisfyingtogether,andcreateaone-twopunchofproteinandgoodfatsthatcan’tbebeat.

INGREDIENTS:

1–1½poundssalmon,skinnedandde-boned1headofcauliflower1teaspoonturmeric1teaspooncumin1onion,finelychopped2–3garliccloves,finelychopped½cupfinelychoppeddill4hardboiledeggs,sliced

SERVINGS:6

INSTRUCTIONS:

Preheatovento425°F.Putsalmoninabakingpanandadd2cupsofwater.Coverthepanandpoach salmon in the oven until cooked through, about 15 minutes. Lightly salt to taste ifdesired.

Whilethesalmoniscooking,chopthecauliflowerintosmallfloretsandsteamuntil justsoft.Grateinafoodprocessorsothetextureresemblesrice.Warmalittleoilinapanandaddspicesandonionandsautéuntilsoft.Addgarlicandsautéafewminutesmore.Addgratedcauliflowertothepanwiththespicesandonionandmixwell.Flakethesalmonintosmallchunksandmixitinalongwithdillandeggs.

TAMARIEGGS

Hardboiledeggsareaneasysnackthatcanbemadealittlemoreinterestingwithaquickrollintamari,anAsiansaucesimilartosoysauce.Eattheeggswholeorslicethemintoasalad.Ifyouwanttogetevenmorecreative, lookfortinyquaileggs.Althoughit takesalittledexteritytopeeltheshelloffthetinyeggs,theyarefuntoeatandserve.

INGREDIENTS:

1hardboiledegg1tablespoonwheat-freetamari

SERVINGS:1(caneasilybemultiplied)

INSTRUCTIONS:

Thebestwaytohardboilaneggistocoveritwithwaterandbringthewatertoaboil.Assoonasthewaterboils,turnofftheheat,putalidonthepotandletitsitfor10minutes.Cooltheegginabowloficewater.

Carefullypeelthehardboiledegg.Heatthetamariinasaucepanandbringittoagentleboil.Whenitbegins tofoam, turn theheat to lowandroll theeggaround in the tamari,coating itcompletely.Chillandeat.

PRIMALSUBSTITUTES

Therearecertainfoodsmostofusgrewupwith—pancakes,mashedpotatoes,pasta—thatcanbehardtoletgoofentirely.EspeciallyifchangingtoPrimalBlueprinteatingmeansadrasticchangeinyourlife.Cravingsareboundtostrikenowandagainandwhentheydo,don’ttortureyourself.Simplyturntothischapter,wherehealthierbutequallydeliciousoptionsabound.Creativityandopennesstotryingnewthingsiswhatthischapterisallabout.Theserecipes

willhelpyou transition toPrimaleatingand introduceyou to somenewways toprepareoldfavorites.Don’tworry—Primal versions of your favorite comfort foods are still one hundredpercentcomforting.You’llfindmanyoftheserecipes(liketheincredibleenchiladas)tobesogoodthatyou’llnevermissthe“original”versionagain.

ENCHILADAS

Thereisjustnoreasonanyoneshouldhavetogiveupenchiladas,adelicious,onepanmealthatjustabouteveryoneloves.Youmayfindithardtobelieve,butyou’renotevengoingtomissthetortillas.Theeggwhitecrepesareveryeasy toprepareand incredibly sturdy; they’llholdasmuchmeatasyouwanttostuffinthem.

SERVINGS:6–8

INSTRUCTIONS:

Ifusingpoblanochiles,cutchilesinhalflengthwiseanddiscardseeds.Placehalves,skinsidesup,onafoil-linedbakingsheetandbroiluntilblackened,5–10minutes.Placeinaplasticbag;seal.Let stand15minutes.Thiswill loosen the skin so it is easier topeeloff.Afterpeeling,discardskinsandroughlychopthechiles.

Cutan“x”onthetopof thetomatoes, justbreakingtheskin.Underabroilerroast thewholetomatoes,blackeningtheskinonallsides,about20minutestotal.Cool,thenpeelofftheskinandputthewholetomatoesinafoodprocessororblenderwiththedicedchilesandpuréeuntilsmooth.

INGREDIENTS:

2poblanochilesor1smallcandicedgreenchiles12Romatomatoesor6regularlargetomatoes1onion,finelychopped3garliccloves,finelychopped2poundsofchickenbreastsand/orthighs1teaspoonchilipowder1teaspooncumin½teaspoonsalt8eggwhitescuphalf&halforcream

½cupgratedcheddarorMontereyjackcheeseOptionalgarnishes:finelychoppedscallions,cilantro,avocado,salsa

Overmediumheatinadeepsaucepan,sautéonionsandgarlicinafewtablespoonsofoil.Addthechicken,browninglightlyeachsideofthebreastsorthighs,about2–3minutesaside.Addthechilipowder,cuminandsaltthenpourinthetomatomixture.Coverwithalidandbringtoasimmerforabout20minutesuntilchickeniscooked.Removechickenfromthepotandslice

thinly.Saltlightlyifneeded.Reserve1cupofsauceonthesidethenreturntheslicedchickentothepanofsauceandmixwelltocoat.

Inabowl,whisktogethereggwhitesandhalf&half.Heata10inchskilletovermedium-lowheat,coatlightlywithoilandaddjustenougheggmixturetocoatthepaninaverythinlayer,about ofacup.Cookforoneminutethenaddalidandcookforabout25secondsmore.Usearubberspatulatocoaxtheeggwhitecrepeoutofthepan.Thisshouldyieldaround10crepes.

Lightlyoilthebottomofa13x9bakingpan.Setaneggwhitecrepeonaplateandfillitwithone-third cup chicken and a light sprinkle of cheese. Roll up and place in the baking pan.Continueuntilallthecrepesarestuffed.Ifthereisleftoverchickenandcheese,spoonitaroundtherolledcrepes.Coverthepanlightlywithfoilandbake20minutes.

MASHEDPARSNIPS

MashedParsnipsareaneasysubstitutethatprovideallthecreamycomfortofmashedpotatoeswithoutasmanycarbs.Parsnipscanbeprepared in thesamemethodasmashedpotatoesandserved in the exact same way. The earthy and slightly sweet flavor lends itself to savorygarnishesofbutter and salt, or if you’re in themood, addnutmegandcinnamon. If parsnipsaren’tyourthing,tryusingcauliflowerinstead.

INGREDIENTS:

2poundsparsnips,peeledandcutintosmallchunks1cupchickenbrothSaltandbutter,totaste¼cupcream(optional)¼teaspoonnutmegandcinnamon(optional)

SERVINGS:2–4

INSTRUCTIONS:

Inadeeppan,combineparsnipswithchickenbrothand1½cupswater.Withalidon,simmeruntilverytender(about15minutes).Drainoffbrothandreserveitontheside.Mashparsnipswithaforkorpotatomasher.Addbrothorcreamuntildesiredconsistencyisreached.Addsaltandbuttertotaste.Topwithapatofbutterandifyouwish,adustingofnutmegandcinnamon.

CAULIFLOWERRICE

Anydishthathasabitofsauceorbrothisterrificservedwithcauliflowerrice.Therecipeissosimpleandsosimilarintasteandtexturetorealricethatyou’regoingtofindyourselfmakingcauliflowerriceall the time.Cauliflowerricedoesnotsoakupliquidquiteaswellasregularricedoeswhenbaked,soit’snotasidealforcasseroles,butthat’soneoftheonlydownsidestothisinnovativedish.We’veusedCauliflowerricenumerousrecipesinthiscookbook,includingJambalayaandMoroccanChicken.

INGREDIENTS:

1headofcauliflower

SERVINGS:4–6

INSTRUCTIONS:

Cut thecauliflower intosmall florets. Ifyou’readding thecauliflower rice toadish thatwillsimmeronthestove,thereisnoneedtopre-cookit.Ifyou’reservingthecauliflowerricealoneasasidedish,steamitbrieflybeforegrating.Runthefloretsthroughthefoodprocessor,usingthegratingblade.Ifyoudon’thaveafoodprocessoryoucanuseacheesegrater,butitmakesthetaskmoredifficult.

That’sit!Ifservingthecauliflowerricealone,addsaltandbuttertotaste.

SUMMERSQUASHNOODLES

Formanypeople,givinguppastaisthehardesteatingchangetomakeuntiltheydiscoverhowto turnyellowsquashorzucchini intonoodles.Makeabatchofyour favorite sauce, serve itoverthesesummersquashnoodlesandyou’llbeshockedathowsimilartheflavorandtextureistopasta.Therecipeiseasy,butfornoodleswithafirmtextureplantoletthemsitforafewhours before cooking. During the winter months, try serving your favorite pasta sauce overspaghettisquash.Cutthesquashinhalfandbakeit,thenscoopouttheinsideandyou’llfindoutexactlywhyit’scalledspaghettisquash.

INGREDIENTS:

1–2summersquash(yelloworzucchini)perperson1–2garliccloves,finelychoppedOliveoil

SERVINGS:Multiplytoserveasmanyasneeded

INSTRUCTIONS:

Zucchini usuallyworks better than yellow summer squash because it is lesswatery and hasfewerseeds.Ifyoudouseyellowsquash,firstscrapetheseedsoutwithaknifesotheinsideissmooth.You can peel the yellow squash or zucchini if youwant to create themost realisticlooking noodles possible. Otherwise, leave the peel on for the added color and ease ofpreparation.

Usethethinjuliennesettingonamandolineorasharpknifetoslicethezucchiniintothinstripssimilartospaghetti.Next,the“noodles”needtodryoutorthetexturewillbemushywhenyousautéthem.Ideally,leavethemonyourcounterforatleast3hours.Ifyouwanttoprepthedishinthemorningfordinner,wrapthenoodlesinpapertowelsandleavetheminthefridgewhileyou’reatworkallday.

After thenoodlessetand losesomeof theirmoisture,warmoliveoilandgarlic inapanandsautéthenoodlesjustafewminutestoheatandcoatwithoil.That’sit!Servewithanypastasauceorsautéedvegetables.

JAMBALAYA

Jambalaya is one of those great dishes that involves throwing a lot of things into a pot andlettingthemagichappenonitsownwhileyoueagerlywait.Withthisrecipeyouwon’thavetowait long before ladling the brothy, slightly spicy blend of seafood and sausage into bowlsover...rice?Nope.This iswhereourrecipediverts froma traditional jambalaya.Awarm,softbowl of grated cauliflower mimics the texture of rice, and the flavor is so mild you’ll beshockedbyhowmuchittasteslikerice,too.ItpairsperfectlywiththisclassicCreolefavorite.

INGREDIENTS:

½poundandouilleporksausage(orotherspicysausage),cutintoslices1smallonion,finelychopped2greenbellpeppers,finelychoppedorcutintostrips2garlicclovesfinelychopped1teaspoonpaprika1teaspoonsalt1teaspoondriedoregano½teaspoondriedthymeteaspooncayennepepper(orlessifyoudon’twantittoospicy)

1(28ounce)candicedtomatoes1cupchickenbroth½–1headcauliflower1poundshrimp,shellsandtailsoff4scallions,finelychopped

SERVINGS:6

INSTRUCTIONS:

Cooksausageinalarge,deeppot.Asitbrowns,addalittlemoreoiltothepanandthensautéyellowonionandbellpeppersuntilonionbecomessoft.Addgarlicandspices then tomatoesandchickenbroth.Bringtoasimmerwiththelidonfor10minutes.

While it simmers, cut the cauliflower into small florets and grate in a food processor so thetextureresemblesrice.Addthecauliflowertothepotandsimmeranother10minutes.Addtheshrimpandsimmeruntilcookedthroughandpink,aboutfiveminutes.Garnishwithscallions.

SPINACHBREAD

Bread,really,isjustanediblevehicletotransportsandwichfixings(meatandvegetables)intoyourmouthwithout getting your handsmessy. It’s also a slice of insulin-spiking starch thatyou’rebetteroffskipping.Don’texpectthisrecipeforspinachbreadtotasteexactlylikebreadmadewithflourandyeast.Instead,it’samoistandflavorfulsubstitutethatiscertainlycapableofcarryingslicesofmeatandveggiestoyourmouth—it’salsodeliciousslicedandeatenalone.

INGREDIENTS:

3–4eggs,whisked(forafirmerversionofspinachbread,addafewmoreeggs)16ouncesfrozenspinach2tablespoonsbutter½cuppinenuts2clovescrushedgarlicSmallbunchofbasil(about15leaves)¼teaspoonsalt(optional)

SERVINGS:6–8

INSTRUCTIONS:

Preheatovento350°F.Defrostspinachoverlowheat.Putinacolanderlinedwithcheeseclothor a thin towel and wrap the towel around the spinach. Squeeze out as much moisture aspossible.

Meltbutteroverlowheatandaddpinenutsandgarlic,toastinguntilgoldenbrown.Pinenutsburneasily,sokeepaneyeonthem.Putinafoodprocessorwiththebasilandpulseafewtimesuntilthenutsarebrokenupbutnotcompletelysmooth.Addspinachandsaltandpulsefortenseconds.Stirineggs.Scrapeintoabutteredpiepanor7x11bakingdish.Bake20–30minutes,untilset.Letcool,thencut.

NUTCRACKERS

If chips are themost addictive snacks around then crackers are a close runner up.Thesenutcrackersarerichandsatisfyingandloadedwithproteinandhearthealthyfat.Sosnackaway!

INGREDIENTS:

2cupsfinealmondmeal1teaspoonbakingsoda1–2tablespoonsdriedoreganoorItalianseasoning1cupfinelygratedParmesanorRomanocheese2tablespoonsoliveoil3tablespoonswater

SERVINGS:Adozenorsocrackers

INSTRUCTIONS:

Preheatovento350°F.Inamixingbowl,combineallingredientsandstirtoformamoist,stickydough.Addmorewateroroil ifneeded.Usingwethands,placethedoughonabakingsheetlined with parchment paper. Using your fingers, flatten the dough out into a thin rectanglemeasuringabout10x8.

Sprinklealittleseasaltontopifdesired.Bakefor15minutesoruntildoughbecomesdryandgoldeninappearance.Removeandcoolonawirebakingrack.Oncethedoughiscooled(andthis is important, because it becomes very brittle right out of the oven) use a pizza cutter tocreatecrackers.Ifnotconsumingimmediately,besuretostoreinanair-tightcontainer.

COCONUTPANCAKES

Somemornings a tall, steaming stack of pancakes is too hard to resist. Pancakesmadewithcoconutflourarejustasdeliciouswithapatofbutterandfreshberriesaspancakesmadewithwheatflour.

INGREDIENTS:

3eggs3tablespoonsmeltedbutteroroil¼cupplus2tablespoonscoconutmilk½teaspoonhoney1teaspoonvanillaextract¼teaspoonsalt½cupcoconutflour1teaspoonbakingpowder½cuporsowaterOptionaladditions:flakedcoconut,berries,nuts,cinnamon

SERVINGS:5largepancakesor10small

INSTRUCTIONS:

Whisktogethereggs,oil,coconutmilk,honeyandvanilla.Inaseparatebowl,stirtogetherdryingredientsthenaddthewetingredients,stirringuntilsmooth.Addthewatertothinthebatteroutuntil it reachesyourdesiredconsistency.Inawell-butteredpanorgriddle,cookpancakesuntilbrownedonbothsides(about3minutesaside).Smallerpancakesareeasiertoflipthanlargerones,sincethepancakeswillfallapartiftheyaretoobig.

NUTBUTTERBARS

These days there are dozens and dozens of protein bars lining the shelves of grocery stores.Mostofthemdohaveproteinsothenameisnotatotallie,butcallingthemhealthyisabitofastretchwhenyouseehowmuchsugarandunpronounceableingredientstheycontain.These protein packed bars contain simple ingredients andwill work as a quick breakfast,

afternoon snack and even as dessert (if you add dark chocolate or dried fruit). The onlydownside is theyneed tobe refrigerated to stay firm,but they’re sodeliciouswedon’t thinkyou’llmind.

INGREDIENTS:

1cupsliveredalmonds1cuphazelnuts1½cupspecanscupflaxmealcupshreddedcoconut(unsweetened)

¼cupunsaltedalmondbutter(orothernutbutter)½teaspoonsalt(optional)1½teaspoonblackstrapmolasses¼cupmeltedcoconutoilOptionaladditions:½cupdarkchocolatechipsordriedfruit

SERVINGS:12bars

INSTRUCTIONS:

Placealmonds,hazelnuts,pecans,flaxmeal,shreddedcoconut,nutbutter,saltandmolassesinafoodprocessor.Dependingonthesizeofyourfoodprocessor,youmayhavetoputinhalfofthenuts,pulseafewtimes,andthenaddtherest.Processuntiltheconsistencyisfairlysmooth(butnotcompletely)thenslowlydrizzleintheoiluntilacoarsepasteforms.Stirinchocolateordried fruit, if using. Scrape the batter into an 8x8 pan linedwith parchment and press downevenly to fill thepan.Chill in refrigerator for at least 1hour andpreferablymore, until barsharden.

PUMPKINNUTMUFFINS

This is avariationbasedonBruceFife’smuffins fromhis excellent coconut flourcookbook.Unlikesugaryandstarchywheatflourmuffinsthataremostlydevoidofnutrients,justoneofthesewheatandgluten-freebetacarotene-richmuffinshashalfanegg’sworthofhighqualityproteinandmicronutrients,andjustahintofsweetnessfromabitofpuremaplesyruporhoney.Thesemuffins are agreat substitute for sugarycupcakes, especially ifyouadda¾cupof

darkchocolatechips.

INGREDIENTS:

½cupcoconutflour,sifted1teaspoongroundcinnamon½teaspoongroundnutmeg¼teaspoongroundclovesor2teaspoonspumpkinpiespicemixtureinsteadofindividualspices½teaspoonbakingsoda½teaspoonsalt½cupcookedpuréedpumpkin6eggs,beaten4tablespoonscoconutoil(orunsaltedbutter),gentlymeltedcuppuremaplesyrup,preferablyGradeB(orless)orhoney

1teaspoonvanillaextract¼cupcoarselychoppedpecansorwalnuts(optional)¾cupsemi-sweetorbittersweetchocolatechips

SERVINGS:12

INSTRUCTIONS:


Greasemuffin pan(s) verywell or use aluminum disposablemuffin liners (muffins stick toomuch to papermuffin liners).Using aluminum foilmuffin liners instead of paper liners alsoallowsthemuffinstositunsupportedonasheetpanwithoutamuffintin.Adoublebatchbakedinaluminumlinerswillfitonalargesheetpanforeasierandfasterbakingoflargerquantities.

Siftcoconutflour,bakingsoda,salt,andspicesintosmallbowl.Stirtoblendwellandsetaside.

Place pumpkin purée in amediummixing bowl. One by one, crack the eggs into the bowl,mixingwellwiththepumpkinpuréeaftereacheggisadded.Addmeltedcoconutoilorbutter,maplesyrup,andvanillaextractandmixthoroughly.

Addflourmixturetoeggmixtureandblendwellwithawhiskuntilmostof theflourylumpshavedisappeared,butdon’tstirmorethannecessarytoblend.Gentlyfoldinnuts,ifusing.

Spoon intogreasedmuffinpanorcup liners to two-thirds full.Bake for18–20minutes,untillightly golden brown on top and toothpick inserted into center of muffin is “clean” whenremoved.

Turnoutandcoolonwirerack.Servewarmorroomtemperature.Nofrostingneeded.

ROOTVEGETABLECHIPS

Crispy, salty chips are one of the most addictive snacks around. There is no reason to feelcompletely guilty about this indulgence when you substitute root vegetables for potatoes,creatingcolorfulchipsthatarejustasdelicious.

SERVINGS:Variesdependingonsizeofrootvegetables,buttypicallymakesseveraldozenchips

INSTRUCTIONS:

Peelandslicetherootvegetablesasthinlyandevenlyaspossible.Amandolineworksbestforthis,butcarefullycuttingwithaknifewillworktoo.

INGREDIENTS:

1beet1rutabaga1turnipSeveralcupshome-renderedlard,palmoil,ghee,coconutoil,oroliveoilforfrying

Inalarge,widepotheatabout1inchofoilto375°F(oruntilyoutossasmallpieceoffoodintoitanditsizzlesimmediately).Placeacoolingrackoverabakingsheetnearthestovetosetthechipsafterfrying.

Usingtongs,place12orsoslicesintothepot(don’tovercrowd)andfryononesideuntiltheedgesturnbrown,thenflipandfryanotherminuteortwoontheotherside.Thebeetswillbegintobrown(andfairlyquicklyburn)soonerthanotherrootvegetables.

Pluckthechipsoutoftheoilwithtongsoraslottedspoonandsetontherack,sprinklelightlywithsaltandletcool.Thechipsarebestifeatenthesamedaytheyaremade.

Foralessgreasychip,slicetherootvegetablesandtossinabowlwithalightcoatingofoilandsalt(tossthebeetsseparatelyortheywill turneverythingpink).Spacethechipsoutonapanandpreheat theovento250°F.Bakeuntilcrispyanddryall thewaythrough,checkingevery15–20minutes,andturningonceortwice.

MARINADES,SAUCESANDDRESSINGS

Marinades,saucesanddressingsareviewedasasecretweaponinthekitchenbecausetheycanaddincrediblelayersofflavortosimplypreparedvegetablesandcutsofmeat.Allcanbemadeaheadandkeptinthefridge,sothey’rehandywhenyouneedtoperkupameal.Thesamecutofmeatorthesameoldsaladwillcontinuallybetransformedintosomethingnewdependingonwhat typeofmarinade, sauceordressingyou serve itwith.This is agreatway to switchupflavor and keep your family and your own palate interested.As an added bonus, homemademarinades, sauces and dressings have flavor and nutrients that aren’t diminished bypreservatives,sugarsandingredientsyoucan’tpronounce.Marinades are also a secretweapon formaking inexpensive cuts ofmeatmore tender and

flavorful.Makesurethemeatorseafoodiscompletelyimmersedinthemarinade;largeZiplocplasticbagsworkbestforthis.Inmostcases,twohoursisaboutallyouneedtoimpartflavorandtenderize.Afterthat,themeatisbasicallyjusthangingoutinthemarinade,soakinguplittleadditionalflavorandpossiblymovingpasttenderrightintomushyterritory.Thesaucesanddressings in thischapterareextremely flavorful,whichmeans theycanbe

usedinmoderation.Adrizzleoverapieceofmeatorplateofvegetables isallyou’llneedtotransformyourmealintosomethingfabulous.

MUSTARDANDHERBMARINADE

Mustardandherbsarearomaticpowerhousesandcanbeusedonany typeofmeat, althoughmarinadeswithmustardtasteespeciallygoodwithpork.Slatherthismarinadeonsteaks,chopsorroasts,eitherbeforegrillingorroastingintheoven.

SERVINGS:½cup(enoughforabout1poundofmeatorseafood)

INSTRUCTIONS:

Mixtogetheralltheingredients—leaverosemarytwigswhole.

INGREDIENTS:

2tablespoonsmustard(yelloworDijon)1tablespoonredwinevinegar2tablespoonoil1tablespoonwheat-freetamari2–4garliccloves,finelychopped3tablespoonsfreshoregano(or1tablespoondried)1tablespoonfreshtarragon¼cuproughlychoppedfreshbasil4twigsoffreshrosemary

HERBANDCAPERMARINADE

Thisbriny, tangymarinadehasanincrediblybrilliantflavorfromthefreshherbs,parsleyandmint.ItresembleschimichurrisaucefromArgentinaandpairswellwithredmeat—tryitwithslicedskirtorflanksteak.Themarinadeisalsoversatileenoughforfish.Justmakesuretosavealittleonthesidetodrizzleontopafterthemeatorseafoodiscooked,asthismarinadealsotastesgreatasasauce.


INSTRUCTIONS:

Pulseallingredients,exceptoil,inafoodprocessoruntilfinelychopped.Slowlydrizzleinoilwithprocessorrunninguntilthesaucereachesdesiredconsistency.

INGREDIENTS:

1cupgentlypackedparsley¼cupgentlypackedmintleaves2teaspoonsmustard,yelloworDijon2anchovyfillets1½tablespooncapers,drained1tablespoonlemonjuice¼cupoilSaltandpepper,totaste

SESAMEGINGERMARINADE

Thespicy,enticingflavorofgingerandrich,nuttyflavorofsesameoilgivethismarinadeitspersonality. It’s suitable forany typeofmeator seafood,andcanbeusedasabase formorecomplexAsian-flavoredmarinades.Considerenhancingitwithgarlic,lemongrassorcilantro.


INSTRUCTIONS:

Whisktogetherallingredients.

INGREDIENTS:

¼cupunseasonedricevinegar¼cuptoastedsesameoil2tablespoonsfinelygratedpeeledfreshginger2tablespoonswheat-freetamari1jalapeñochile,seededandminced

BLACKBERRYMARINADE

Thismarinadewas inspired by the irresistibly sticky, sweet and savory experience of eatingKorean-styleribs.TypicalrecipesforKoreanribscallforcopiousamountsofsugar,butinthismarinade the sweetness comes from antioxidant-rich blackberries. The fruit both flavors andtenderizes themeatandhelpscreate thefinger-lickin’coatingweall love.Try itwithbeeforpork,althoughdon’t feelcompelled toonlyuse ribs;differentcutsofmeatworkwell in thismarinade,too.

SERVINGS:1cup(enoughforabout1–2poundsofmeat)

INSTRUCTIONS:

Blendallingredientsintheblender.

INGREDIENTS:

1cupblackberries,freshordefrosted¼cupwheat-freetamari¼cupunseasonedricevinegar1tablespoontoastedsesameoil2–4stalksofscallions,roughlychopped2–4garliccloves,finelychopped

GrilledMeatShouldbeDoneWell,NotWellDone

Someformsofcharredorovercookedmeatmaycontainheat-alteredchemicalby-productsthatmay have carcinogenic effects if consumed frequently over time. Pay attention tomeat as itcooks to avoid burning.Use a thermometer to gauge doneness and avoid grillingmeat overhigh-heatforextendedamountsoftime.

Thereisalsosomestrongevidencethatmarinatingmeatbeforegrillingreducestheamountofcarcinogens in charredmeat. Researchers aren’t entirely sure why—marinades may create abarrierbetweenthemeatandtheheatsource,drawoutchemicalprecursorsofcarcinogens,oritcouldbethattheherbsandspicesinmarinadeshaveanantioxidanteffect.Whateveritis,younowhaveonemorereason(besidesflavor)tomarinatethatsteak.

PARSLEYOIL

Parsleyisjustoneherbyoucanuseforthisrichly-coloredandsubtlyflavoredoilthattriplesasasauce,dressingandmarinade.Basiland tarragonwillalsowork reallywell.Theoilcanbeusedasalightmarinadeformeat,ordrizzledonthemeataftercooking.Itcanalsobedrizzledover vegetables and salads and used to sauté. Consider adding minced garlic or red pepperflakesformoreflavor.

SERVINGS:1cupofoil

INSTRUCTIONS:

The first step is blanching the herb to bringout the color. Fill a potwith thewater and salt.Bringtoaboilandaddtheparsley,pushingitdownsoit’scompletelyunderwater.Boilforjust20 seconds (you’ll notice the color of green intensifying) then immediately submerge theparsley inabowlofcoldwater for20seconds.Drainandsqueezeoutexcesswater fromtheparsley.

INGREDIENTS:

7cupswater1teaspoonsalt1bunchofparsley(about25–30stems)1cupoliveoil

Choptheparsleyintosmallerpieces,thenputitintheblenderfor2minuteswiththeoliveoil.Themixturewillbecomeverysmoothandcompletelygreenincolor.

Pourtheoilthroughafinemeshstrainerorthroughcheeseclothstretchedtightoverthetopofabowl.Alloftheparsleyparticlesshouldbecaughtbythestrainer,sowhatdripsoutveryslowlyispureoilflavoredbyparsley.Thisprocessmayneedtobedoneinsmallbatchesdependingonhowbigthestraineris.

BASICVINAIGRETTE

Masteringabasicvinaigretteallowsyoutocreatedozensofdifferentlyflavoreddressings,allusing this recipe as a starting point. The key tomaking vinaigrette is balancing the oil andacidity,usuallyclosetoa2:1oiltovinegarratio.To change up this recipe, use lemon instead of vinegar; addmoremustard or none at all;

substitutegarlicforshallotandconsideraddingfreshherbs.

SERVINGS:1cup

INSTRUCTIONS:

Whisk together the first five ingredients byhand, then slowly addoil and continuewhiskinguntil blended.Purée first five ingredients in a foodprocessor then slowlyaddoil in a steadystream.Tightly covered in a refrigerator, vinaigrettewill keep for severalweeks. Shakewellbeforeuseastheoilandvinegarwillseparate.

INGREDIENTS:

¼cupvinegar—redwine,sherryorbalsamic1tablespoonchoppedshallot1teaspoonmustard½teaspoonsalt¼teaspoonblackpepper½–¾cupoil

CAESARDRESSING

Caesar salad isoneof themorepopular salads.Unfortunately, store-boughtCaesar isoftenathick andgoopymess of vegetable oils.This version is a classic andpure version ofCaesardressing.Whatmakesitdifferentfromaregularvinaigretteistheadditionofanchovies,whichwilladdrichflavortothedressingbutwillnotmakeitatallfishy.Buythebestanchoviesyoucan find, ideallypacked in salt, notoil.Although this recipecalls formashing theanchoviesintoapaste,avoidjustbuyinganchovypaste.Thiscondimentisoftenoverlysaltyanddoesn’thaveapure,freshflavor.For a thicker, richer dressing, egg yolk and/or shavedParmigiano-Reggiano cheese can be

added.

SERVINGS:1cup

INSTRUCTIONS:

Whisktogethervinegar,lemonjuice,anchoviesandgarlic.(Ifusingeggsandcheese,addnow).Slowly drizzle in olive oil while continuing to whisk until well incorporated. Add salt andpeppertotaste.Serveoverromainelettuce.Topwithdicedchickenorasalmonfillet.

INGREDIENTS:

2teaspoonsredwinevinegar3tablespoonslemonjuice1tablespoonanchovies,mashedintopaste1–2finelychoppedgarliccloves,ormoretotastecupoliveoil

Saltandpepper,totaste¼–½cupgratedParmigiano-Reggianocheeseand/or2raweggsyolks(optional)

Anchovies

AnchoviesareplentifularoundtheMediterraneanandcoastlinesinsouthernEurope.Thelittlefish are salt cured,whichhelpspreserve them.Anchovies that are soldpacked in salt, ratherthan submerged in oil, are usually more expensive and have a more delicate and less fishyflavor.Whetherusingsaltoroilpackedanchovies,rinseandpatdrybeforeusinginrecipes.

AVOCADOMINTDRESSING

Cool avocado and mint lend their refreshing, soothing flavor and lovely green color to thisdressing.Jalapeñoaddscontrastingspice—putinaslittleorasmuchasyouwant.

SERVINGS:¾cup

INSTRUCTIONS:

Thisdressingcanbewhiskedbyhand,butit’seasiertopuréetheavocadoinablender.Simplyblendalltheingredientsandaddsalttotaste.

INGREDIENTS:

2tablespoonsunseasonedricewinevinegar1tablespoonlimejuice½cupoil15–20mintleaves¼–½ofajalapenopepper,minced¼ofanavocado

COCONUTALMONDDRESSING

Thisdressingcanalsobeusedasasauce—tryservingitasadipforshrimpcakes(seerecipeonpage118).Thetropicalandrefreshingflavorisallaboutbalance.Therichalmondbutterandcoconutmilkarebalancedwitha squeezeofacidic lime,and the spicy redpepper flakesarebalancedby the cooling flavors of cilantro andmint.Whenused as a saladdressing, it pairsespeciallywellwithsaladsthatincorporateseafoodasaprotein.

SERVINGS:½cup

INSTRUCTIONS:

Mix lime juice and2 teaspoonsofwarmwaterwith almondbutter until almondbutter has aslightlyrunnierconsistency.Whiskintherestoftheingredients.Addadditionalsalt,herbsorredpepperflakestotaste.

INGREDIENTS:

2tablespoonslimejuice2teaspoonsalmondbutter¼cupcoconutmilk1tablespooncilantro,finelychopped1tablespoonmint,finelychoppedteaspoonredpepperflakes

Pinchofseasalt

MAYONNAISE

HomemademayonnaisefromthePrimalKitchenisagreatwaytoavoidthehighomega-6oilsfoundinallcommerciallypreparedmayonnaiseproducts.Plusthefreshtasteisfarsuperiortostore-boughtmayonnaise.Withalittlepracticeyou’llfinehomemademayonnaisetobequickandeasytomake.Mayonnaisevariationsareplentiful,soexperimenttofindyourfavoriteversion.Changethe

vinegaroruselemonjuiceforabrightcitrusnote.Youcanalsosubstitutemacadamia,hazelnut,walnut,oravocadooilsforsomeoralloftheoliveoilforflavorvariations.Embellishmentsareaseasyasaddinggarlic,herbsormorepaprika.Becausehomemademayodoesuse raweggs,besure tokeep themayonnaisewell-chilled,

coveredtightly,andusedupwithinaboutaweek.

SERVINGS:1cup

INSTRUCTIONS:

Placeegg,vinegar,paprika,andsaltinthecontaineryouwillwhiskitin.Ifyou’reusingahand-heldor“stick”immersionblender,makesurethecontaineristallenoughtopreventsplatteringyetwideenoughtoaccommodate the immersionblender.Drizzle theoil inwhileblending.Ifusingahand-heldwhisk,aglassorstainlesssteelbowlworksbest.

Measure1cupoilintoseparatecontainer,ideallywithagoodpouringlip.

Whisk or blend the eggmixture for 10 seconds.While continuing towhisk, begin to slowlydrizzleoil into thecontainer inavery thin, steadystream,no thicker thanpencil lead.Whenabout half the oil ismixed in, themayonnaisewill start to thicken and take shape.Continueblendinganddrizzlinguntiltheoilisgone,oruntilnomoreoilwilldisappearintotheemulsion.Seasontotastewithmoresalt,ifnecessary.

INGREDIENTS:

1wholeeggor2eggyolks2–3tablespoonscidervinegar1teaspoonDijonmustardDashofpaprikaPinchofsalt¾to1cuppureoliveoil(Notethatextravirginoliveoilcancreateaverybitterflavorwhen

blendedwithanelectricdevice.Eitheruse refinedor“light”oliveoil,orblendwithawhiskinsteadofanelectricdevice.)

Iftheemulsionshouldseparate,add1teaspoonwaterorvinegarandwhiskagainbriefly.

PasteurizingEggs

Ifyouaresourcingeggsfromthesupermarketandareworriedaboutsalmonellacontaminationfor your homemade mayonnaise or other recipes using raw yolks, you can “pasteurize” theyolksfirst(youcanalsolookforalreadypasteurizedeggsatthesupermarket).

The followingprocess is abit tedious,butwillgentlyheat theyolks to reduce thechanceofsurvivalofanysalmonellapathogens,yetpreservetheyolk’sdelicatenutrientsandsilktexture.

Useveryfresheggs,asoldereggshavemoredelicateyolkmembranesandmaybreakeasier.Also,workgentlyandcarefullytoavoidbreakage.

INSTRUCTIONS:

Create a double-broiler by filling one pot with several inches of water and bringing it to asimmer.Next,setasmallerpotorabowlinsidethefirstpot,ideallynottouchingthesimmeringwaterbelow.Theindirectheatfromthesimmeringwaterwillheat,butnotcook,theyolks.

Gently place two egg yolks in the pot or bowl on top of the simmering water with a fewtablespoonsofcoolwater.Slowlyheatthewaterandtheyolks.Thepasteurizationtemperature

rangeis125–136°Fsocheckthetemperatureofthewaterfrequentlywithathermometer(butdon’t poke the yolk!). Be precise and patient, as the yolks will cook and harden if thetemperaturerisestoohigh.

Whenthetemperaturereaches131°F,turnofftheheatandmovethepanfromtheburner.Lettheyolkssit inthewarmwaterfor5minutes,atwhichpointtheywillbepasteurized.Gentlyaddabitofcoolwatertothewarmwater,thenscoopuptheyolksinyourhands,drainingoffexcesswater.Begentletoavoidbreakageoryou’llhavetorepeattheprocess.Usepasteurizedyolksimmediatelyinmayonnaiseorotherrecipesthatcallforrawegg.

RANCHDRESSING

Kidsandadultsalikelovethecool,creamyflavorofRanchDressingonsaladsandfordipping,butthebottledanddrypacketvarietiesinvariablycontainunhealthyvegetableoilsandamyriadofingredientsthatmakesenseonlytoafoodlabchemist.MakeyourownrealRanchversioninminutesandenjoyRanchDressingwithoutworries.

SERVINGS:2cups

INSTRUCTIONS:

Inasmallmixingbowl,combineallingredientswithawhiskorinablender.Storeinatightlycoveredbottleorjarintherefrigerator.

INGREDIENTS:

1cuphomemademayonnaise(seerecipeonpage224)1cupculturedbuttermilk,orless,dependingonwhatconsistencyyouwant1tablespoonfinelychoppedgreenonionsorchives1tablespoonmincedfreshparsley1tablespoonfinelymincedonion1smallclovegarlic,mincedDashofpaprikaDashofcayennepepperor1–2dropsTabascohotpeppersauce1teaspoonseasalt,ortotaste½teaspoonfreshlygroundblackpepper,ortotaste

CONFETTIDRESSING

Seeking newways to use fish roe (eggs), we came upwith this colorful salad dressing thatfeatures tinyreddotsofcrunchytobiko(flyingfishroe) thatgoesperfectlywithbrightgreenbaby lettuce and cherry tomato salad.Thedressing isn’t limited to salads either; itwouldbeveryappropriateasagarnishforvegetablesandfish,too.Tobiko fisheggsaremuch lessexpensive thanendangeredspeciesofcaviar, andareoften

usedlavishlyinsushi.Usuallytobikoisstockedataffordablepricesinthefreshseafood/sushisectionofAsiansupermarkets.Youmayalsofindsmallglassjarsinthegourmetcoolercasesofwell-stocked conventional supermarkets, but expect to paymore for a smaller container.Thecolorful,nutritiouscrunchaddsadashofflavorandflairtoeverydayfoodsandwillkeepforaweekintherefrigeratorafteropening.

SERVINGS:2–4

INSTRUCTIONS:

Stiroliveoilintomayonnaiseonetablespoonatatimeuntilwellblended.Repeatwithvinegar,oneteaspoonatatime.Tasteandadjustwithmoreoliveoilorvinegarifneeded.Finally,addTobikofishroeandstiruntilwellblended.

INGREDIENTS:

4tablespoonshomemademayonnaise(seerecipeonpage224)2tablespoonsextravirginoliveoil2teaspoonscidervinegar1roundedteaspoonTobikoflyingfishroe(sometimesspelledTobikko)

LEMONCAPERSAUCE

Homemademayonnaise is the base for this fast and easy sauce,which is delicious on freshvegetables, fish, chicken, and salads. It’s especially good as a dipping sauce for steamedartichokeleaves.

SERVINGS:4(2tablespoonseach)

INSTRUCTIONS:

Placemayonnaiseinasmallbowl.Beginaddinglemonjuiceonetablespoonatatime,stirringtoblendeachtime.Addmustard,lemonzest(ifusing),andcapers,andstirtoblendwell.

Tasteandaddmorelemonjuice,mustard,orcapersasdesired.Toenhanceorchangetheflavor,consideraddingfreshherbsorafewtablespoonsofpaprika.

Storeinatightlycoveredglassjarintherefrigeratorandusewithinaweek.

INGREDIENTS:

½cuphomemademayonnaise(seerecipeonpage224)2–3tablespoonsfreshlemonjuiceZestfromhalfalemon(optional)2tablespoonscapers(ifusingthelargesize,chopthemupabit)Dijonmustardtotaste

PRIMAL51KETCHUP

Thishomemadeversionofclassicketchupwithoutanyhighfructosecornsyrupmightnotfoolthemostdie-hardHeinz51ketchupfanatic,butyoumightbesurprisedathowclosethistastestotheoriginal.It’sevenbeenkid-approved.If some liquid separates after standing, just shake or stir to remix before serving, as this

ketchup has no emulsifying gums like the commercial versions.Also, feel free to adjust thevinegar and spice amounts to suit your taste. The honey or maple syrup amounts may beadjusted,too,butthisisareducedsugarketchup;takecarenottoover-sweeten.Evenifyoudon’tuseketchupasacondimentveryoften,itonlytakesafewminutestomake

asmalljarfullifyoukeepthesebasicingredientsonhandinyourpantry.Remember,ketchupisausefulbaseformanyotherhomemadesauces, includingshrimpcocktailsauce,BBQsauce,steaksauce,ThousandIslanddressing,andGrandma’sEasyBBQPork(seerecipeonpage39).

SERVINGS:About1½cups

INSTRUCTIONS:

Mixallingredientsinafoodprocessororwithahandheldblenderuntilsmooth.Addabitofwateriftoothick.Storeinatightlycoveredjarintherefrigerator.

INGREDIENTS:

1can(6ounces)tomatopastecupcidervinegarcupwater

3tablespoonsrawhoneyorpuremaplesyrup3tablespoonsonion,minced2clovesgarlic,minced1teaspoonseasaltteaspoongroundallspiceteaspoongroundclovesteaspoonblackpepper

HFCS-FREEBBQSAUCE

Have you ever read a label for commercial BBQ sauce and considered the ingredients andnutrition data? It’s a good bet any bottle ofKansasCity-styledBBQ sauce you pick up in asupermarket(andevena“natural”foodstore)isheavilysweetenedandusesingredientsyou’dnever find in ahomekitchen.YetdeliciousBBQsauce is easy, fast, anddownright cheap tomake from scratch, not to mention you can tweak the ingredients to create your own KCMasterpiece.

SERVINGS:10–12

INSTRUCTIONS:

Mix all ingredients together in a small pan and simmer over lowheat 5–10minutes, stirringoccasionally.Storeinanairtightglassintherefrigeratorforupto3weeks.

INGREDIENTS:

1cuphomemadeketchup(seerecipeonpage234)3tablespoonsmincedonion(or3teaspoonsonionpowder)2or3tablespoonsbutter1–2tablespoonsfreshlysqueezedorangejuiceScant¼cupGradeBdarkmaplesyrup,ortotaste1or2tablespoonsWorcestershiresauceor2teaspoonsSoutheastAsianfishsauce1tablespoonchilipowder1tablespoonunfilteredcidervinegar1teaspoonfreshlygroundblackpepper½teaspoonblackstrapmolasses(optional)¼teaspoonseasalt(omitifusingfishsauce)

PESTO

Creamy,richpestoisafavoritetoppingforeverythingfromfishtoroastedvegetables.Basilisthemostcommonherbused,but there isno reasonyoucan’tmakecilantroorparsleypesto.Dittofor thenuts.Trypistachios,walnutsorevenpumpkinseeds.Ifyoumiss therichnessofcheeseinpesto,tryblendinginafewslicesofavocadotosmoothoutthetexture.

SERVINGS:1cup

INSTRUCTIONS:

Placethenutsandgarlicinafoodprocessorandpulseafewtimes.Addthebasilandpulseafewmoretimes.Withthefoodprocessorrunning,slowlydrizzleintheoil.Stoptoscrapedownthesidesasneeded.Blenduntilsmooth.Salttotaste.

INGREDIENTS:

½cuppinenuts2–3largegarliccloves,skinremoved½–¾cupoliveoil2–3cupsfreshbasilleaves

DESSERT

Formanypeople,dessertisanindulgencethey’renotwillingtogiveupcompletelyandthat’sokay.It’stimewestopthinkingaboutdessertasentirelybadandofflimits,andinsteadthinkofit as a sensible indulgence.By sensible,wemean incredibly delicious options that have fewdownsides, like berries with a little cream, a wedge of dark chocolate, or Greek-style plainyogurtwithhoneyand fruit.All of thesewill satisfyyour sweet tooth andoffer somehealthbenefits.Butifyou’restillnotsatisfied,readon.The recipes in this chapter follow along the same path, but lean a little further into the

indulgentcategory.Alloftheserecipes,fromchocolatetrufflestococonutmilkicecream,arebetter options than store-bought desserts loaded with too much sugar, preservatives andunpronounceableingredients.Sowhenthesweettoothstrikesandyouwanttoindulgewithoutanenormousamountofguiltattached,thisisthechaptertoturnto,alwayskeepinginmindthatmoderationiskeywhenitcomestodessert.

APPLESAUCE

If you’ve sourced local apples fromU-Pick orchards, roadside orchard stands, organic CSAsubscriptionboxes,orfarmers’markets,andnoticedtheapplesgoabitsoft,shrinkabit,andwrinklequicker thanapples froma store, that’sbecause theyhaven’tbeencoatedwith“foodmake-up.”Applesdestinedtositformonthsinclimate-controlledwarehousesbeforeembarkingonalongdistancejourneyarecoatedwithfoodgradewaxestoseal inmoistureandpreservetheirgoodlooks.Out-of-season,shinygrocerystoreapplesdolookgreatthankstomodernfoodstorage and transportation technology, but they are unlikely to contain the same level ofnutrientstheyhadwhentheywerefreshlypicked.Considersourcingappleslocallyandonlyin-seasonatthepeakoffreshnessandleavethose

cosmeticbeautiesbehind.Homemadeapplesauceisagreatwaytoquicklyuseupfreshapplesthataregoingabitsoftorarenolongerappetizingenoughtoeatoutofhand.(Pearsmaybesubstitutedforapples).

SERVINGS:Varies,dependingonamountofapples

INSTRUCTIONS:

Cutapples intoquarters (smallapples)oreighths (largerapples)andplace inanappropriate-sized saucepan—skins, cores, seeds and all. Add lemon juice, then filtered water to coverapples.Bringtoaboil,thenlowerheatandgentlysimmercoveredforafewhoursuntilapplesare cooked through and soft and mushy. A potato masher helps ensure that apples are notstickingtothebottom.Addaquartertoahalfcupofwaterifapplesbegintosticktopan.

INGREDIENTS:

Apples,preferablyslightlytart,butanyvarietywillworkJuiceof1halflemonforlessthanadozenapples,1wholelemonformorethanadozenapplesGratedcinnamontotaste(optional)Maplesyrup(optional)

SpecialEquipment:

Foleyrotaryfoodmillorcoarsewirestrainer

Allowapplestocool,thenprocessinbatchesthrougharotaryfoodmillorcoarsewirestrainersieve(usingthebackofalargespoonorladletopressapplesaucethrough)tostrainoutseeds,peels,cores,stems,etc.

Stirincinnamonandmaplesyruptotaste,ifusing.Storeincoveredglassjarsintherefrigerator

forupto10daysorinthefreezer.

BAKEDCOCONUTMILKCUSTARD

Custard only takes a few minutes to prepare for the oven, and the ingredients are budget-friendly.Thisversionisdairy-free,madewithcoconutmilk,whichisfullofmedium-chainfattyacids,anexcellentsourceofquickenergy.Youcanevenmakeyourowncoconutmilkforthisrecipewithfreshordriedunsweetenedgratedcoconut,soakedwithwarmwaterandstrained.

INGREDIENTS:

1to2tablespoonsunsaltedbutterorcoconutoiltogreasecustarddish5largeeggs1½canscoconutmilk,notlightorreducedfat¼cupmaplesyrup(canuseless)1tablespoonvanillaextract½cupgratedunsweetenedcoconut(optional)Freshlygratednutmegfor“dusting”

SERVINGS:4–8

INSTRUCTIONS:


Putsomewaterontoboil;itwillbeusedtocreateabainmarie(waterbath)forthebakingdish.

Lightlygreasea1½quartsoufflédishorcasserolewithbutterorcoconutoil.

Inamediumbowl,whiskeggsfor1–2minutes.Addcoconutmilkandmixwell.Addmaplesyrupandvanillaandwhisktocombine.Addgratedcoconut,ifusingandstirwell(coconutwillrisetothetop).

Pourmixtureintogreasedbakingdishandsetdishintobakingpanintheoven.Sprinklegratednutmegovertopofcustardmixture.

Carefullypourboiledwaterintothebakingpan(notthecustarddish)untilwaterishalfwayupthesideofthecustarddish.

Bake thecustard forabout35–40minutes,oruntil set in thecenter (sharpknife inserted intocustardcenterwillbecleanwhenremoved).Removefromovenandcool.

Serveslightlywarmorchilled.Storecoveredinrefrigerator.

Note: Custard can also be baked in individual custard dishes or ramekins in a water bath.Bakingtimewillbeless,approximately25–30minutesoruntilmiddleofcustardisset.

BAKEDCHOCOLATECUSTARD

When trying to cut down or eliminate baked grain foods, people often worry that there isnothing enjoyable left to eat, especially for dessert. Not true! Baked custards are richlysatisfying and chock full of healthy natural fats, protein, and micronutrients. Custard evenmakesadeliciousbreakfast.Justbesurenottoover-sweetenorthebenefitswillbeoffset.Thisis a variationon thebasicbaked custard, butwith the rich flavor and antioxidant benefits ofcocoa.

SERVINGS:4–8

INSTRUCTIONS:


Putsomewaterontoboil;itwillbeusedtocreateabainmarie(waterbath)forthebakingdish.

Greasea1–½quartsoufflédishorcasserolewithbutterorcoconutoil.

In amediumbowlwhiskeggs for1–2minutes.Addcoconutmilkandmixwell.Addmaplesyrupandvanillaandwhisk tocombine, thenaddcocoa“paste”andwhiskwell.Addgratedcoconut,ifusingandstirwell(coconutwillmostlyfloattothetop).

INGREDIENTS:

Smallamountofunsaltedbutterorcoconutoiltogreasecustarddish5largeeggs1½cansfullfatcoconutmilk,notlightorreducedfat¼to cupmaplesyrup1tablespoonvanillaextract3 tablespoons Dutch process cocoa, dissolved in a few tablespoons of hot water to make asmooth,runny“paste”½cupgratedunsweetenedcoconut(optional)Freshlygratednutmegfor“dusting”

Pourmixtureintogreasedbakingdishandsetdishintobakingpanintheoven.Sprinklegratednutmegovertopofcustardmixture.

Carefullypourwaterintothebakingpan(notthecustarddish)untilwaterishalfwayupthesideofthecustarddish.

Bakethecustardforabout35minutes,oruntiljustsetinthecenter(asharpknifeinsertedinthecenterwillbecleanwhenremoved).Removefromovenandcool.

Serveatroomtemperatureorchilled.Storecoveredinrefrigerator.

PEACHCLAFOUTI

Traditionallymadewithcherries,clafouti(claw-foo-tee)isannon-fussywaytousepicked-at-the-peak-of-ripeness seasonal fruit inanot-quite-custard,not-quite-cake format.Delicious fordessert, leftovers are alsowelcome forbreakfast.The relatively low sugar, healthy fatsmakethisapracticallyguiltlessdessert.Mostclafoutibattersonlycall forasmallamountofwheatflour,sothisisaneasyconversionwithgluten-free,grain-freeflours.Theamountofsugarinconventionalrecipescanoftenbereducedquiteabit,too.Coconutmilkcanalsobesubstitutedforthemilkandhalf&half.

INGREDIENTS:

2–4tablespoonpuremaplesyrup3cupsslicedpeaches1cupwholemilk1cuphalf&halforcream4eggs¼cupflour(coconutflour,almondflouroracombinationwillwork)1teaspoonvanilla

SERVINGS:6–8

INSTRUCTIONS:

Generouslybutterashallow1to1½quartbakingdish(orpieplate).Placeslicedpeachesindish.Inablender,blendtheremainingingredientsforabout2minutes(ahandheldstickblenderisfastandeasytoclean,orawhiskwillwork,too).Pourthebattermixtureoverthepeaches.Bakeina375°Fovenforabout40–45minutesoruntilclafoutiisgolden.Letcoolslightly,butit’sbestservedwhenitisslightlywarm.

Garnishwithashakeofcinnamon,adrizzleofheavycream,and/orwhippedcream.

COCONUTMILKICECREAM

Thisplainicecreambaseisgreatonitsown,oraddflavorwithavarietyofadditionssuchasvanilla,cooledespresso,powderedgreentea,crushedfruit,cocoapaste,nuts,ordarkchocolatechips.Additionsthatareliquid,purée,andpasteconsistencycanbeincorporatedwhenblendingthebaseingredients,butchunkyingredientsandcutupfruitshouldbestirredaftertheicecreammachinehasfinishedthefirststageoffreezingandtheicecreamis“softserve”consistency.Unfrozenicecreambasewilltastesweeterthanthefinalfrozenversion,ascoldtemperatures

reduce the sensation of sweetness.Maple syrup and honey sweeteners do add a pronouncedflavortoicecream;someobject toastronghoneyflavorinicecream.GradeALightAmbermaple syrup is generallywell-accepted, butGradeBDarkmaple syrup really brings out themaple-yflavorandpairswellwithlightlytoastednutslikepecansorwalnuts.

INGREDIENTS:

2largewholeeggsor4yolks½cup(orless)maplesyruporhoney2cansfullfatcoconutmilk,notlightorreducedfat

SpecialEquipment:

Icecreammaker

SERVINGS:Makesapproximately1quartoficecream

INSTRUCTIONS:

Whisktheeggsinamixingbowl1to2minutes,untiltheyarelightandfluffy.

Whisk in themaplesyrup (orhoney)untilwellblended.Pour in thecoconutmilkandwhiskagaintoblendwell.

Freezeaccordingtoicecreammachineinstructionsorplaceinashallowdishinthefreezerforseveralhours,stirringonceanhouruntilfrozenfirmly(thishandstirringmethoddoesn’trequireanicecreammakerbutmaycreateaniciertexture).Storeinacoveredairtightcontainerinthefreezerforuptotwoweeks.Shallow,widecontainersareeasiertoscoopfrom.

AScoopofIceCream

Homemadeicecreamdoesn’thavethegumsandadditivesthatallowscommercialicecreamtobefirmyetstilleasytoscoop.Sohomemadeicecreammaybebecomeverydifficulttoscoop

aftermanyhoursinaverycoldfreezer.Lettheicecreamcontainersitintherefrigeratorforahalfhourorplace iton thecountertopa fewminutesbeforeserving foreasier scooping. Justdon’tforgetaboutitoryouwilllaterfindcreamsoup!

CHOCOLATETRUFFLES

This recipe has been tweaked andmodified over the years. The trick is combining the 72%chocolatewithcoconutmilkandasmallamountofcoconutoiltogettherightconsistency.Thisversion iswell suited for thosewho prefer their truffles dark and rich, orwithout any dairyingredients.

SERVINGS:Makesapproximatelythirty-six1inchtruffles

INSTRUCTIONS:

Place coconut milk and coconut oil into a saucepan over medium-low heat, stirring untilcoconutoil ismeltedandmixturecomes toaboil.Donot letmixturecome toa rollingboil.Removefromheat.

Off the heat, add chocolate pieces to the coconut milk mixture and stir until chocolate iscompletelymeltedandtherearenoremainingchunksofchocolate.Continuestirringuntil thechocolatethickensandcoolsabit.Stirintheliqueurorflavoredextract,ifusing.Transfertoashallowdish for faster cooling, then to the refrigerator. Letmixture thicken at least 2 hours,perhapslonger,butstirit3or4timesasitcoolsandthickens.

INGREDIENTS:

1can(13.5or14ounces)coconutmilk,fullfat,not“light”orreducedfat2tablespoonsunrefinedcoconutoil1bar(500grams)ofchocolate,70–75%cocoasolids,brokenintosmallpiecesCocoa powder (Any good cocoa powder will work, Dutched or natural, but Dutched has asmoother,lessbitterflavor.)

Optionaladditions:

Finelychoppednutsfortruffleexteriorinsteadofcocoapowder2tablespoonsGrandMarnierorFrangelicooryourfavoriteliqueurorbrandy¼ teaspoon pure orange extract or another flavor extract of your choice, such as vanilla,almond,hazelnut,mint,etc.

Place some sifted cocoa powder or finely chopped nuts in a shallow container. To form thetruffles,removechocolatemixturefromrefrigerator.Ifithasbecometoofirm,letthecontainersitatroomtemperatureuntilthechocolatereachesaclay-likeconsistency(donotbetemptedtomicrowaveit).

Scoop small portions of the chocolate with a teaspoon, then knock off the chocolate withanotherteaspoon(likewhenmaking“drop”cookies).Donotworryiftrufflesarenotperfectlyround, but domake them approximately the same size.They aremeant to be reminiscent ofirregulartrufflesfromtheforest,notperfectlyidenticallikefancybon-bons.Youcanalsorolltruffles quickly between the palms of your hands, although this is a messier technique. Tofinish,rolltrufflesincocoapowderorchoppednuts.Chill.

Thetrufflesarebestconsumedinadayortwo,butwillkeepatleastaweekinthefridge(theylosealittlecreaminessovertimeduetomoistureevaporation).Letthemsitatroomtempafewminutesbeforeservingforbestflavor/texture.Forlongerstorage,freezeinanairtightcontainerforuptoamonth.Thawinfridge.

WALNUTMEALBROWNIES

This rich brownie recipe will fill the air with a lovely chocolate aromawhile it bakes. Thebrowniesareabitcrumblier thantheirconventionalcounterpart,but theywerekid-testedandapproved, crumbs and all. If the honey flavor is too strong for your taste, try maple syrupinstead.Walnutmeal is available inmany grocery stores, but it’s easy tomake at home in a food

processor (andfresher).Simplypulsewalnutsuntilnutsare finecrumbs,butnotso long thatyoumakewalnutpaste!

INGREDIENTS:

1¾cupwalnutmeal(purchasedorgroundinafoodprocessor)¾cupDutchprocesscocoapowder1½teaspoonsbakingpowder1½teaspoonsbakingsoda½teaspoonfineseasalt2largeeggs(roomtemperature)1cupcoconutmilk(roomtemperature)½cuphoneyormaplesyrup2teaspoonvanillaextractcupextravirgincoconutoil(gentlymelted)

¼cupchoppedwalnutsfortopping(optional)Butterforgreasingpan

SERVINGS:182x3inchbrownies

INSTRUCTIONS:

Adjustovenracktomiddleposition.Preheatovento350°F.Buttera13x9x2inchbakingpan.

Inamediumbowl,mixtogetherdryingredientsuntilwellblended.Setaside.

Inasmallbowl,whiskeggsforoneminute,thenaddcoconutmilk,honeyormaplesyrupandwhiskagain.Addmeltedcoconutoilandwhiskuntilwetingredientsarecompletelyblended.

Addwetmixturetodryingredientsandwhiskwell;besuretoscrapesidesandbowlbottomsono pockets of dry ingredient remain. Batter will be thinner consistency than conventional

brownies.Pourbatterintopreparedpans.

Ifdesired,sprinklechoppedwalnutsontopofbatter.Bake35to40minutes.Coolcompletelybeforecutting.

GROKROCKS

ThishomemadevariationofboxedPolishprunesenrobedinPolishmilkchocolateisveryeasytomake.Tryservingthisdesserttokids—oftentheydon’tevenrealizethey’reeatingaprune.GrokRocksaregreatforpartiesandholidaysandcanbemadeaheadifkeptcool.Prunes are fairly high in sugar all by themselves, so even with the relatively low sugar

contentofthechocolate,um,maywesuggestyou...goeasy?(Hey,isthataprunepun?)

INGREDIENTS:

500gramshighqualitydarkchocolate,atleast60–70+%cocoasolids,brokenintopieces1poundsoftpittedprunes(nowsometimescalleddriedplums,buttheyaretheverysamething)

SERVINGS:Approximately24(assuming2–3perserving)

INSTRUCTIONS:

Heat1–2”watertoagentlesimmer(notboiling)inthebottomsectionofadoubleboilerorina2 quart saucepan.Place the top section of the double boiler over the bottom section, or fit astainless steel or glass bowl (larger than the pan diameter) over the saucepan. Place thechocolate pieces into the top double boiler pan or the bowl. Stir every few minutes with anonsticksiliconspatulauntilcompletelymelted.Besurenottoallowanywatertomixwiththechocolateoritwill“seize”andbecomegrainy.

Whilechocolateismelting,preparerackandsheetpan.Lineasheetpanwithaluminumfoil(oruseasiliconebakinglinerinthepan).Placeflatcoolingrackintopan.

Removepan/bowlofmeltedchocolatefromheatandletsitafewminutestocoolandthickenslightly.Stirinpittedprunesuntiltheyareentirelycoatedwithchocolate.

Usingadinnerfork,scoopoutprunesoneatatime,lettingexcesschocolatedripbackintothepan ofmelted chocolate, then place chocolate covered prunes on the cooling rack. Continueuntilallprunesareonthecoolingrackandnottouchingeachother.

Place rack in a cool location (or refrigerator) until chocolate is solid again.Remove “rocks”

from rackwith the tip of a blunt butter knife to avoid creating fingerprints in the chocolate.Storeinanairtightcontainerinacoolplaceorintherefrigerator.

Note:Thismeltingmethod“un-tempers”thechocolate.Whenitre-solidifies,itwillmeltveryeasilyifhandledwithwarmfingers.Temperingchocolateisacomplicatedprocessthatresultsinchocolatethatismoreresistanttomelting.Sothesesimplymade“rocks”willmeltonyourfingers ifyouhold themformore thanamoment.Consider theease inchocolatepreparationjustanotherbenefittothese“finger-lickin’good”treats.

COCONUTMILKYOGURT

Thisisanon-dairyyogurtversion,whichcanevenbemadewithanon-dairybacterialculture,ifdesired(orderGIProStartYogurtCultureStarterfromGIProHealth).Unlikedairymilk,coconutmilkdoesnotcontainlactose(amilksugar),soasmallamountof

honeyorothersugarneedstobeaddedtofeedthebacteriaculture.Mostorallofthesugarwillbeconsumedbythelivecultures.Yogurtculturingisaverysimpleprocessandhasaverylongtradition—justmixmilkwitha

live probiotic bacteria culture mixture and leave it undisturbed for several hours at atemperature ranging from 105–115°F. This constant gentle warmth can be achieved bywrappingthecontainerinaninsulatingcloththenplacinginasmallcooler;athermos;anovenwarmed by a 60 watt oven light bulb or “dough proofing” setting; or in an inexpensivethermostaticallycontrolledyogurtmaker.

SERVINGS:About3cups

INSTRUCTIONS:

Gentlybringthecoconutmilkto125°Finanon-reactivepanoverlowheat,thenremovefromheat.Donot“cook”.

Coverandcoolmilktoabout110°F.Temperaturemustbedroppedtoatemperaturethatwillnotkillthelivebacterialculturethatwillbeintroduced.Coolingcanbespedupbyplacingthepanin a larger container or sink filledwith icewater.Remove about one-half cupof the slightlywarmcoconutmilktoasmalldishandmixwiththeplainyogurtoryogurtculture.

INGREDIENTS:

214-ouncecanscoconutmilk¼ cup good quality commercial plain yogurt or previous homemade batch, or commercialyogurtbacteriaculture1tablespoonhoney,maplesyrup

Returnmilkandculturemixture to thecoconutmilk, thenaddhoneyormaplesyrupandstirthoroughly.

Pour the mixture into any appropriately sized glass, ceramic, or stainless steel container oryogurtmaker,cover,andkeepundisturbedat105–115°Fuptoamaximumof24hours.Keepinmind,toohighatemperaturewillkillthebacterialculture;toolowofatemperaturewillpreventtheactivationofbacterialenzymes.

Whenculturingiscomplete,storeincoveredcontainerintherefrigerator.Coconutyogurthasathinner consistency than dairy milk yogurt; it’s great for drinking like kefir or makingsmoothies.Ifyogurtseparates,stir toremix.For thickeryogurt,strainyogurt throughapapercoffeefilteroracleanfloursackfabrictowel.Savetheliquidstrainedofftouseinsmoothiesorcoolbeveragestoaddenzymes,probioticbacteria,andvitamins.

BEVERAGES

Mostofthefluidourbodyneedscomesfromthefoodsweeat,butsometimes,atall,refreshingbeverageisexactlywhatyourbodycraves.Waterisalwaysagreatchoice,butitcangetalittleboring,especiallyifyou’retryingtobreakanaddictiontosodaorfruitjuice.Whenyouwantsomethingmore,turntothischapterbeforeyouturntodrinksfilledwithsugarandcaffeine.Herbs,fruitsandspicesaddloadsofflavortodrinksandcanhavebothaninvigoratingand

calming effect. From lemongrass tomint and juicy, antioxidant-rich berries, the beverages inthischapterofferanarrayofflavorswithoutaddingunnecessarysugar.

LEMONGRASSTEA

Afavoriteherbalteawithauniqueandexoticflavorthatcanbeservedwarmorcold.

INGREDIENTS:

2–3stalksoflemongrass4cupsofwaterFreshmintleaves(optional)

SERVINGS:2–4

INSTRUCTIONS:

Trimofflowerbulboflemongrassstalks,peelthefirstfewlayers,thencutandsmashthestalkswiththesideofknifeblade,orsimplyuseyourhandstotwistandsnapthemopentoreleasethe“juices.”

Bring the stalks to a boil inwater and cover. Remove from heat and let it steep for twentyminutes.Atthispoint,youcanaddatouchofrealsugarorhoneyforsomesweetness,butyoucanleaveitout.Wepreferthisstuffchilled,butyoucandrinkithot.Optional:addfreshmintleaves.

Lemongrass

Thislong,woodyherbisresponsiblefortheintriguingbutoftenhardtoidentifyflavorinmanyThaiandVietnamesedishes,especiallycurries.Thearomaandflavorresemblelemon,buttheflavor ismoreexoticandcomplex.Look for firmstalksata specialtygrocerystoreorAsianmarket. Lemongrass is usually sold in bundles of 2–4 stalks and is inexpensive. Due to thetough texture, lemongrass stalks are typically used to flavor dishes or drinks, but not eaten.Lemongrass is also thought tohelp relievecold symptoms, sowhenyou’re feelingunder theweather,drinkup!

REFRIGERATORTEA

Remembereasy-peasySunTeaIcedTea?Youputtheteabagsinajaroftapwaterandsetitinthehotafternoonsunto“brew”into icedtea?Guesswhat—brewingtea in thewarmsuncanbreedanillness-causingbacteria,Alcaligenesviscolactis.Trythiscoolertechniqueinstead—therefrigeratortemperatureinhibitsmoldandbacteriagrowthandit’sjustaseasyasmakingSunTea.Try two or three tea varieties together, such as black tea, green tea, andmint tea, for arefreshingtwist.Considerincludingafloralnote,suchasoneteaspoonoforganiclavenderbudswithgreenandmintteas.While the tea needs to soak for at least 6 hours or overnight to be fully flavored (time

dependsontheteavarietyandamountofwatertotearatio),thechilledteadoesn’tbecometootannicorstronglikehotbrewedteacanifthetealeavesaresteepedtoolong.Onaverage,about4teabagswillmake1to1.5litersoftea,butdifferentteablendswillbrew

strongerthanother(hibiscusflowerteaseemstobrewfaster,forinstance).Experimentwithteaamountsandvarietiestofindyourfavoriteversion.

INGREDIENTS:

4ormoreteabags,anyvariety(Black,Green,White,herbalorblends,regularordecaffeinated)or4teaspoonsofloosetealeavesFilteredwater

SERVINGS:3–4perquart/literofwater

INSTRUCTIONS:

Ifusingteabags,justclipthetagstogethertothelipofthecontainerandfillwithcoolorroomtemperaturewater.Steepinrefrigeratororoncounter(donotdothisinhotweatherorteamaymold).Removeteabagswhenteaisdesiredstrength.Afterbrewing,storeteaintherefrigerator.

SAGEWATER

Afavoritefarm-to-tablerestaurant,TheLinkeryintheNorthParkneighborhoodofSanDiego,serves this simply flavoredwater complimentary to all tables.Thewait personwashappy tosharetheembarrassinglysimplerecipe,butwethinkyou’llagreethepresentationisattractiveandthetasteisextremelyrefreshing.

INGREDIENTS:

Severalfreshsageleavesorsprigsofleaves,asattractiveaspossible(unbruised,nottorn,etc.)Coolwater

SERVINGS:Canbemadeinanyquantity

INSTRUCTIONS:

In a clear glass pitcher orwater bottle, steep sage leaves for several hours. It’s that simple!Leaveswillstayfreshforseveraldays,sorefilltherefrigeratedcontainerwithwaterasneededtokeepacontinualsupplyofSageWaterreadyforsipping.

SPICEDLASSI

LassiisapopularyogurtdrinkinIndiathatisbothprotein-richandsurprisinglyrefreshingonahotday.Pungentspiceslikecumincancausethebodytosweatandcooldown,andminthasgottobeoneofthecoolestherbsoutthere.Thinkofalassiasahealthymilkshake.Ifasavorylassidoesn’tappealtoyou,usefruitandfreshmintinstead.

INGREDIENTS:

1teaspoonpowderedcuminorcuminseeds2cupsplainGreekyogurt½cuplooselypackedmintleaves½teaspoonsalt¼cupwater

SERVINGS:3drinks

INSTRUCTIONS:

Ifyou’reusingcuminseeds,toastthemforafewminutesinahotpan.Mixeverythingtogetherinablenderuntilfrothy.Refrigerateorserveoverice.

HOTCOCOA

Rich,creamyhotcocoafitsintoaPrimalLifestyle?Yes,thoughadmittedly,thisversionmighttakesomegettingusedtoaswerecommendyoutryitwithoutsugaroronlyslightlysweetened.Transition to unsweetened hot cocoa by initially making it with just a teaspoon of sugar ormaplesyrup, thenslowlyreducethe levelofsweetnessuntilyoucan“takeitstraight”.Usingampleheavycreamorcoconutmilkensuresthatthehotcocoaisnottoowatery,soaddmoreifyouwish.Ifyoudrinkunsweetenedcoffeeortea,orhavereducedothersugarsourcesinyourdiet, go right to the unsweetened version, as your sweet taste receptors are not constantlybombardedwithsweetness.Usingcoconutmilkorcreaminsteadofheavycreamwillalsolendahintofsweetnesstothehotcocoa.BesuretouseDutchprocesscocoapowderandnot“natural”cocoapowder,whichismore

acidic and bitter. Natural cocoa powder also doesn’t dissolve well in liquid. Dutch processcocoahasbeenneutralizedtomellowtheacidicsharpness,creatingacocoathattastessmoothandrich.Dutchprocesswillalwaysbenotedonthelabel.

INGREDIENTS:

1roundedteaspoonDutchprocesscocoapowder2–4tablespoonsheavycreamorfullfatcoconutmilkHotwater,notquiteboiling1teaspoonorlesssugarormaplesyrup(optional)

SERVINGS:1drink

INSTRUCTIONS:

Placecocoapowderinamugandbreakupanyfirmlumpswiththebackofaspoon.Addthecreamorcoconutmilk to thecocoapowderandstir tocreateapasteorslurry.Pour ina fewtablespoons of hotwater and stir to blend.Addmore hotwater to fillmug and stirwell. Ifsweeteningthehotcocoa,sweetenermaybeaddedatanytime.

Ifcocoadoesn’tdissolvewell,tryagainadding2tablespoonsofhotwatertococoaandstirringfirst,beforeaddingthecreamandtherestofthewater.

BLACKBERRYGINGERMOCKTAIL

Sweet blackberries get a little kick from spicy ginger and a refreshing jolt from lime in thisamazingmocktail. (Go ahead, turn it into a cocktail.Wewon’t tell.) Flavor is extracted andconcentratedbymuddling the ingredients, abartending technique that involvespoundingandcrushingherbsand/orfruitwithamuddler.Ifyoudon’thaveamuddler,justusethehandleofawoodenspoon;itworksjustaswell.

INGREDIENTS:

1tablespoonmincedgingerroot1–2tablespoonslimejuice½cupblackberriesSparklingwater

SERVINGS:1drink

INSTRUCTIONS:

In a cocktail shaker, muddle ginger, lime juice and blackberries until blackberries arecompletelybrokenup.Thiscanbedonebypoundingtheberriesandgingerwithamuddlerorthehandleofawoodenspoon.Addahandfuloficeandshake.Strainintoacocktailglass.Topwithsparklingwater.

The Primal Blueprint Cookbook by Mark Sisson

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