Paleo Cookbook For Dummies E-Book

Kellyann Petrucci

• Herausgeber: John Wiley & Sons
• Kategorie: Fachliteratur
• Sprache: Englisch
• Veröffentlichungsjahr: 2013

Seitenzahl: 393

Beschreibung

The fast and easy way to enjoy a Paleo diet The Paleo movement is one of the hottest diet and healthy-eating approaches, as people discover an appealing and sustainable alternative to the restrictive diets that lead to burnout and failed weight loss efforts. This modern-day take on an ancient diet--which excludes dairy, processed foods, and refined sugar--has helped thousands of people lose weight and keep it off. Now, The Paleo Cookbook For Dummies offers more than 100 simple and tasty Paleo recipes for breakfast, lunch, dinner, snacks, desserts, and even beverages. * Includes an overview of the Paleo Diet, grocery shopping and pantry stocking tips, and kid-friendly Paleo recipes * Offers Paleo recipes for every meal of the day * All recipes are contributed by powerhouse Paleo chefs The Paleo Cookbook For Dummies gives you delicious, flavorful, and easy-to-make recipes for anyone who wants to enjoy the benefits of eating the Paleo way.

Leseprobe

Paleo Cookbook For Dummies®

Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com

Copyright © 2013 by John Wiley & Sons, Inc., Hoboken, New Jersey

Media and software compilation copyright © 2013 by John Wiley & Sons, Inc. All rights reserved.

Published simultaneously in Canada

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Library of Congress Control Number: 2013938104

ISBN 978-1-118-61155-5 (pbk); ISBN 978-1-118-61138-8 (ebk); ISBN 978-1-118-61144-9 (ebk); ISBN 978-1-118-61156-2 (ebk)

Manufactured in the United States of America

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Paleo Cookbook For Dummies®

Visit www.dummies.com/cheatsheet/paleocookbook to view this book's cheat sheet.

Table of Contents

Introduction

About This Book

Foolish Assumptions

Icons Used in This Book

Beyond the Book

Where to Go from Here

Part I: Exploring the Paleo Lifestyle

Chapter 1: Becoming Paleo Smart

Surveying the Paleo Blueprint

Perusing Paleo foods in a nutshell

Getting quick results by eating Paleo

Making Paleo work in your busy life

Reaping the Rewards of a Paleo Diet

Losing weight and looking younger

Clearing up gut and skin issues

Sleeping better

Balancing your blood sugar

Reducing inflammation

Undergoing the Paleo Transformation

Identifying why Paleo works better than other approaches

Switching on your healthy genes with Paleo

Chapter 2: Creating a Paleo Lifestyle

Getting an Overview of Living Paleo

Seeing Paleo as more than a diet

Shifting your belief system

Considering the living Paleo solution versus modern medicine

Following Basic Rules for the Paleo Lifestyle

Sticking to the 80-percent rule

Increasing the amount and quality of sleep you get

Becoming more social

Spending time outdoors

Reprogramming your mindset

Taking a technology timeout

Coming Together: Stress Management and the Paleo Lifestyle

Examining your body under stress

Understanding how stress affects food choices

Finding stress solutions

Practicing Paleo Fitness: Movement by Design

Making exercise a requirement, not an option

Keeping your modern-day body strong and lean

Doing what you love

Improving your framework

Chapter 3: Discovering Paleo Superfoods

Green Light Foods: Loading Up on Paleo Superfoods

Meats, eggs, and bone broths

Fish and seafood

Vegetables

Fruits

Nuts

Fats and oils

Coconut-based pantry foods

Yellow Light: Approaching Some Foods with Caution

Doing dairy

Making superfood produce work with intestinal issues

Alcohol

Chapter 4: Launching the 30-Day Reset

What’s a Paleo Reset Anyway?

Reaping the benefits of the Reset

Putting real foods first

Understanding why you need 30 days

Feeling shaky, crazy, and tired

So What Can I Eat? Recognizing Your 30-Day Reset Power Foods

Picking the right Reset proteins

Focusing on quality produce

Seeking Reset spices

Fixating on Reset-friendly fats

Sipping on Reset beverages

Packing the pantry for your Reset

Sizing Up Reset-Friendly Portions

Addressing Common Questions about the 30-Day Reset

Chapter 5: Stocking Your Cave Kitchen

Clearing Your Kitchen of Non-Paleo Goods

Cleansing the pantry

Clearing out the refrigerator and freezer

Refilling Your Kitchen with Paleo Foods

Picking Paleo-smart protein

Grabbing Paleo-smart produce

Spicing things up

Allowing Paleo-smart fats

Packing a Paleo-smart pantry

Sipping on Paleo-smart drinks

Cooking Smart to Retain Flavor and Nutrition

Paleo-smart cooking methods

Keeping healthy fats healthy: Smoke points

Chapter 6: Hunting for Paleo Foods

Shopping Primally: Where to Go

Traditional grocers

Big-box stores

Natural/health food stores

Community supported agriculture (CSA)

Farmers’ markets

Farm stands

Meat clubs

Online

Focusing on Food Quality

Eggs

Meat and seafood

Produce

Fats and oils

Part II: Simple Paleo Soups, Salads, and Snacks

Chapter 7: Savoring Comforting and Nutritious Paleo Soups

Paying Attention to Ingredients

Chapter 8: Packing Nutrition into Paleo Salads

Seizing the Versatility of the Salad

Chapter 9: Spicing Up Paleo Cooking with Sauces, Dressings, and Salsas

Separating Good Calories from Bad

Chapter 10: Snacking Paleo-Style

Getting the Most from One-Minute Snacks

Part III: Primal Paleo Main Dishes, Sides, and Desserts

Chapter 11: Better Than Bagels: Breakfast for Living Paleo

Expanding Your Breakfast Options

Chapter 12: Paleo Lunches to Recharge Your System

Evolving Past Sandwiches

Chapter 13: Paleo Seafood and Fishmonger Meals

Buying Fresh Fish

Chapter 14: Protein Recipes for Paleo Meat-Lovers

Shopping for Top-Quality Meats

Chapter 15: Paleo Perfect Spice Blends

Tapping the Healing Power of Spices

Chapter 16: Namaste! Paleo Vegetarian Sides

Understanding How Vegetables Keep You Looking Young

Chapter 17: Redefining Desserts

Spotting Sugar in Its Sneakiest Forms

Part IV: Paleo Slow Cooker Options and Kid-Friendly Dishes

Chapter 18: Paleo Slow Cooker Meals

Getting the Scoop on Slow Cooking

Chapter 19: Paleo Recipes Kids Will Love

Packing Kid-Friendly Paleo Lunches

Part V: The Part of Tens

Chapter 20: Ten Favorite Paleo Foods

Organic, Unsweetened Coconut Flakes

Organic, Full-Fat Coconut Milk

Almond and Coconut Flours

Organic, Pasture-Raised Bacon

Organic, Cage-Free Eggs

Organ Meats

Bone Broths

Sea Vegetables

Sweet Potatoes

Steve’s PaleoGoods Snacks

Chapter 21: Ten Essential Tools for a Paleo Kitchen

Chef’s Knife and Sharpener

Paring Knife

Baking Sheets

Cutting Board or Mat

Tongs

Heat-Resistant Gloves

Pots and Pans

Meat Thermometer

Mixing Bowls

Small Tools and Gadgets

Appendix: Metric Conversion Guide

About the Author

Recipe Photos

Cheat Sheet

Introduction

Any Paleo aficionado will agree that your Paleo journey starts with food. Discovering the yes and no Paleo foods, converting your kitchen into a primal one, and creating your own Paleo meals can help you lose weight, boost immunity, fight aging, heal conditions, and perform better.

Paleo recipes are a big hit for good reason. The food is amazing, and the recipes are easy to throw together. They work. Simple as that. Paleo recipes are all based on clean, ultra-healthy foods that are anything but boring. You don’t feel like you’re sacrificing; more importantly, you actually feel alive, vibrant, and nourished after you eat, not exhausted, bloated, and uncomfortable.

When I wrote this book, my vision was to give you something different. Paleo Cookbook For Dummies is unlike any other Paleo cookbook you’ve ever read. It’s a collection of 136 recipes from the best of the best Paleo chefs out there. Each chef has his or her own creative flair, which adds a lot of variety to your recipe choices. These brilliantly created recipes will shock your friends and family when they find out that the food they’re eating is actually super healthy!

I wrote this book to make your life simple. I have a busy life, and I’m sure you do too. I hope this easy-to-read, comprehensive book on Paleo foods and recipes makes your life easier. This book is also a great way for you to share your Paleo passion. In fact, next time you have a potluck, ask everyone to bring a recipe from this book, and prepare to be amazed!

About This Book

Getting back into the kitchen and adopting the Paleo diet may seem overwhelming at first, so Paleo Cookbook For Dummies is organized in a way that makes the benefits of eating Paleo easy to understand. Use this book as both a reference and a cookbook; if you need to check on whether a food is a Paleo yes or no, you can find that information easily. If you’re creating a menu for a dinner party and want to go all Paleo, you can pick your recipes and get to work. Or if Paleo is new to you, you can start with the foundational information and get to know Paleo superfoods, how Paleo eating can improve how you feel, and how you can get started with a cleansing 30-Day Reset. And know that you can skip over the shaded sidebars and anything marked with a Technical Stuff icon if you’re under a time crunch; these bits are interesting, but you won’t miss out on any vital information if you pass them over.

The recipes in this book will keep you well fed from breakfast through dinner, with healthy snacks in between. Here are some specific recipe-related conventions that apply throughout the book:

Vegetarian recipes are marked with a tomato in the Recipes in This Chapter list.

Temperatures are all given in degrees Fahrenheit. (If you prefer working in the metric system, turn to the appendix for help converting temperatures to Celsius and other measurements to metric units.)

All eggs are large unless noted otherwise.

All water is filtered so all the toxic elements are removed.

All bacon is free of nitrates, casein, gluten, and antibiotics.

All pepper is freshly ground black pepper unless otherwise noted.

All butter is grass-fed and organic. (If you can’t find grass-fed butter, though, you can substitute conventional organic butter.) You may also replace any butter with ghee (clarified butter).

All salt is unprocessed. Good sources for unprocessed salt include Selina Naturally brand Celtic sea salt (www.celticseasalt.com) and Real Salt brand sea salt (http://realsalt.com).

At the end of many recipes, you'll see a note indicating that the recipe has been vetted by the team at Whole9 (http://whole9life.com) and is considered acceptable for a cleansing 30-day Paleo launch, which I refer to in this book as the 30-Day Reset Paleo cleanse. These recipes don't include any added sugars (real or artificial), grains, legumes, or dairy. They replace butter with clarified butter (ghee). If a recipe includes a processed food (such as chicken broth, bacon, or tomato paste), you should choose brands that don't contain off-limits ingredients such as sugar, soy, additives, or preservatives.

To make this book practical as possible (because that’s what it’s really about, right?), I include web addresses for sources of products and other information. Some web addresses may break across two lines of text. If you’re reading this book in print and want to visit one of these web pages, simply key in the address exactly as it’s noted in the text, pretending as though the line break doesn’t exist. If you’re reading this text as an e-book, you’ve got it easy — just click the web address to be taken directly to the web page.

Foolish Assumptions

As I wrote this book, I made the following assumptions about you:

You want to change your diet, lose weight, improve your fitness, or manage some type of medical condition and have heard about the Paleo diet.

You want to stop eating processed and unhealthy foods to feel younger, healthier, happier, and more vibrant.

You’re open to the idea of making lifestyle changes — avoiding certain foods, making sleep a priority, reducing stress — to enhance your quality of life.

You want to encourage yourself to continue the Paleo lifestyle by finding great-tasting recipes that are easy to make.

You’re adopting a level of commitment to Paleo that has you craving an all-around useful guidebook that has everything you could possibly need to jump back into your kitchen — and into your life.

You have control over your food choices and those of your family, and you want to help your loved ones enjoy a healthy, Paleo lifestyle, too.

Icons Used in This Book

To make this book easier to navigate, I include the following icons to help you find key information about the Paleo lifestyle and Paleo cooking.

This icon indicates practical information that can help you in your quest for improving health, adopting a Paleo diet, or making one of the recipes.

When you see this icon, you know that the information that follows is important enough to read twice!

This icon highlights information that may be detrimental to your success if you ignore it.

This icon gives you a heads-up that what you’re reading is more in-depth or technical than what you need to get a basic grasp on the main topic at hand.

Beyond the Book

In addition to all the material and recipes you can find in the book you're reading right now, this product also comes with some access-anywhere goodies on the web. Check out the eCheat Sheet at www.dummies.com/cheatsheet/paleocookbook for helpful insights and pointers on food principles you should and shouldn't follow for Paleo success, tips on using fats and spices, and some advice on food quality and snacking. You can also discover the ten biggest Paleo myths and how to bust them at www.dummies.com/extras/paleocookbook.

This book is packed with Paleo recipes — 136 of them, to be exact. But I couldn't stop there, so I include nine more tasty Paleo recipes online at www.dummies.com/extras/paleocookbook.

Where to Go from Here

This book is organized so you can read it in the way that makes the most sense to you; feel free to jump around to the information that’s most relevant to you right now. You can use the table of contents to find the broad categories of subjects or use the index to look up specific information.

Do you want to know more about the Paleo superfoods so you can get started on the Paleo path? Start with Chapter 3. Ready to clean out your kitchen? Turn to Chapter 5. Feeling hungry and want to get started on the recipes? Feel free to jump right into the recipes in Parts II through IV.

If you’re ready to detox your body with the Paleo lifestyle, you may want to jump right into the 30-Day Reset by reading Chapter 4. Chapter 6 provides an in depth look at where you can find Paleo foods.

And if you’re not sure where to begin, read Part I. It gives you the basic information you need to understand why and how eating and living Paleo can help you improve your health and quality of life.

Part I

Exploring the Paleo Lifestyle

Visit www.dummies.com for free access to great Dummies content online.

In this part . . .

Understand what makes Paleo a lifestyle (not just a diet) and how what happens outside the kitchen is as important as what happens inside.

Load up on Paleo superfoods that give you the most bang for your buck to get you well and keep you well.

Discover the power of detoxifying Paleo fruits and vegetables.

Launch your Paleo lifestyle with a cleansing 30-Day Reset, which primes your body to achieve all the positive results of eating Paleo.

Get advice on how to clean out and restock your kitchen with Paleo-approved foods.

Chapter 1

Becoming Paleo Smart

In This Chapter

Getting an overview of the nuts and bolts of Paleo

Losing weight, sleeping better, feeling better, and healing conditions with the Paleo approach

Flipping your inner health switch

When I discovered the power of Paleo, my life changed, and I’m certainly not alone; Paleo has changed the lives of countless others as well. So much buzz surrounds Paleo because of its success in helping people lose weight, boost immunity, fight aging, heal conditions, and perform better. And who doesn’t want to look and feel their best?

I wrote this book to help you discover the Paleo principles, getting you the best nutrition possible and showing you all the ins and outs on everything from what foods to buy (and what to toss) to where to get your food to how to cook the tastiest meals. The recipes you find in this book are from the absolute best Paleo culinary experts out there. All have different flairs and special touches to match your personal style. These recipes will entice you with their flavors and simplicity while providing you the best nutrition on the planet.

Paleo Cookbook For Dummies is your road map to the world of cooking and eating Paleo.

Surveying the Paleo Blueprint

The Paleo foods are your foundational foods — the foods your body is designed to have. The key concept behind Paleo is that nature determined what the human body needs before agriculture or modern food processing. In fact, DNA evidence shows that our genes have changed less than 0.02 percent in 40,000 years. Many of the foods that seem like common, everyday foods, such as grains, starchy carbohydrates, and drinks with sugar added, are really quite new compared to what was available when those genes were hard-wired.

My Paleo success story

I first became aware of the affects that food has on the body when I decided to do a fitness/bodybuilding contest in my 20s. In order to be contest-ready, I had to work with trainers on both my workouts and my nutrition.

The first tweak my trainer made to my diet was pulling out wheat/gluten. This approach wasn’t at all a mainstream concept at that time like it is now. I and everyone around me were shocked at what happened to my body: I lost body fat, gained energy, and — what really surprised me — saw certain health conditions completely vanish.

Needless to say, I never went back to eating gluten again. I began eating what I thought was “clean” from then on, meaning I shopped only at natural health food stores and made sure everything I ate was organic and gluten-free. I continued to train regularly and followed my diet of “health foods.”