Cauliflower-Kale “Rice”

Cauliflower makes a great rice substitute, but being white, it can look a bit bland.  I like to add some extra colour and nutrition by adding greens.

Kale pairs really well with cauliflower, and is one of my favourites.

This recipe is not only paleo, it is gluten and grain-free and also AIP-friendly.

Cauliflower-Kale “Rice”

serves 4

ckr

  • 1 large head of cauliflower
  • 1 large bunch of kale
  • 1 onion
  • 2 cloves of garlic
  • 1-2 tbsp fat of choice (lard, tallow, bacon-fat or coconut oil are all good choices)
  • ¼ cup of bone-broth – preferably homemade from grass-fed/pastured bones
  • sea salt to taste

The first thing you need to do is to turn your cauliflower into “rice”.  The easiest (and least messy) way to do this is to use a food processor.  Cut the cauliflower into florets and place these in your food processor.  Pulse it until it resembles grains of rice.  You may need to do this in batches.

If you do not have a food processor, you can still make cauliflower “rice”, but it is a messy process – take a box grater and grate the cauliflower florets.

Take the tough stems out of the kale, and shred the green parts finely.

Peel and chop the onion.  Peel and crush the garlic and chop finely.

Melt the fat you are using in a large skillet or a wok (I actually use a wok for this as it is bigger than my skillet).

Add the onion and cook over a medium heat until softened.  Do not let the onion brown or burn.  Toss in the garlic and add the kale.  Now add the bone broth, and steam-saute the kale until it is tender.

Add the cauliflower and season well with salt.

Cook, tossing constantly until the cauliflower is heated through and is tender – about 5 minutes.

Serve at once.

This is a wonderful side dish that goes with pretty much anything.

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Oven Baked Rutabaga Fries

Rutabaga fries are my latest obsession.  When roasted in the oven, they crisp up and take on a wonderful caramelized flavour.

They are very easy to make as well.

Oven Roasted Rutabaga Fries

serves 6

rf12

  • 1 large rutabaga
  • 2-3 tbsp melted coconut oil
  • sea salt to taste

Preheat the oven to 220°C/425°F.

Peel the rutabaga and cut into fries – I find chunky ones work best.

Toss the fries in the melted coconut oil and then spread out in a single layer on a large, rimmed baking sheet.  Keeping them to a single layer means that they crisp up rather than being soggy.

Season well with sea salt and freshly ground black pepper.

Bake in the oven for 30-40 minutes, tossing every 10 minutes.

Check them frequently towards the end of the cooking time as they can go from perfectly browned and crisp to burned and charcoal very quickly.

Serve at once.

Mackerel with a Green Herb Sauce

Mackerel are one of my favourite fish, and they are very economical to buy as well, which helps a lot with our ever-increasing grocery bills.

I can buy 6 whole fish (frozen from an Asian grocery store) for less than $10 which is a very good price for a wild-caught fish.

I am not worried about buying frozen fish as it does not change the nutritional profile, and most of the time they are frozen within minutes of being caught.  In fact, it might even be healthier to buy fish that has been frozen on the boat as opposed to fish that may have taken several days to be shipped to where you live.  Freezing may affect the texture, especially if they have been frozen for long periods or stored improperly.  But it is very difficult to buy fresh wild-caught fish in Alberta – most of the so called “fresh” fish in the stores has been previously frozen and then thawed for sale.

Mackerel are an oily fish, rich in those all-important omega 3 fatty acids, so I try to include them in our diet at least once a week.  They are also a good source of protein, phosphorus, Vitamin D, Niacin, Vitamin B12 and Selenium.

I usually prepare them using this method, but this time round I decided to fillet them using this method.  I didn’t get any photographs as hubby was not at home to take them for me, and my hands were covered in fish which I did not want to get all over the camera.

Next time I will though!

If thawing frozen fish, make sure you do so in the refrigerator or under cold running water.  NEVER thaw them on the countertop as that can lead to the growth of bacteria resulting in food poisoning.

If you can obtain fresh, unfrozen mackerel, you can still use them to make this recipe.

The green herb sauce has an Italian feel to it and really complements the oily fish.

This recipe is not only Paleo, it is also AIP friendly, and is incredibly quick to cook, taking only 10 minutes in the oven.

Mackerel with a Green Herb Sauce

serves 6

MS1

  • 6 mackerel – thawed if frozen and divided into 2 fillets using this method
  • 1-2 tbsp extra virgin olive oil
  • sea salt to taste

For the green herb sauce:

  • ¼ cup capers – rinsed, drained and chopped
  • 3 green onions – roughly chopped
  • 1 cup fresh Italian parsley
  • ¼cup fresh basil leaves
  • ¼tbsp apple cider vinegar (try to use one with a mother – this is the brand I like)
  • 1 cup extra virgin olive oil
  • sea salt to taste

Preheat the oven to 190°C/375°F.

Fillet your mackerel into 2 neat fillets using the method above, and lay them out on a rimmed baking sheet.  Drizzle with a little olive oil and then scatter with sea salt..

Bake in the preheated oven for around 10 minutes until the fish is firm and flakes easily.  Do not allow to overcook!

To make the green herb sauce you just put all the ingredients into a food processor or blender and process until the herbs are chopped and it is all evenly mixed.

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Serve the sauce drizzled over your mackerel.

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I served this with oven roasted rutabaga fries and oven roasted broccoli.

Paleo Breakfast Sandwich

Back in the days before I was Paleo, I used to love a Tim Hortons Breakfast sandwich.  I usually got the sausage biscuit one with no cheese.

But these are not paleo – they contain gluten that I react to and dairy that I am allergic to.

I do find that I miss them though – and sometimes you want a portable hand-held breakfast.

I came up with this breakfast sandwich the other day, it is paleo, but not AIP as it contains eggs.  This recipe is both gluten and dairy-free as well.

It is essentially a fried egg and bacon sandwiched between 2 gluten-free pancakes.

And it was very, very tasty!

This recipe makes 6 sandwiches.  If you do not need this amount, you could just make up the 12 pancakes and freeze the extra ones to eat on another day.

These are an AIP stage 2 reintroduction.  When reintroducing foods on the AIP, I recommend this guide.

Paleo Breakfast Sandwiches

makes 6 sandwiches

BS9

For the pancakes (makes 12):

  • 2 large eggs
  • 3 tbsp coconut milk
  • 1 ripe banana – mashed
  • ½ tsp apple cider vinegar
  • 1½ tbsp coconut flour
  • ¼ tsp baking soda
  • pinch of sea salt
  • coconut oil or bacon fat to cook

For the breakfast sandwiches:

The first thing you need to do is to make the pancakes.

Mix the eggs, coconut milk, banana and apple cider vinegar, and beat well until smooth.  Add the coconut flour, baking soda and salt and beat well.

Melt a little coconut oil or bacon fat in a large skillet.  Add 1 tbsp portions of the batter to the skillet (you can cook several at once – I usually cook 4 at a time).  Cook over a medium high heat until small bubbles start to form on the top of the pancake.  This will take around 1½ –  2 minutes.  Flip the pancakes and cook until golden brown on the other side – ½ – 1 minutes.

Remove the pancakes from the skillet and keep them warm while cooking the remaining batter.

Once all your pancakes are cooked, add the bacon to the skillet and cook until crisp.

Remove the bacon, reserving as much fat as possible.  Keep the bacon warm while you cook your eggs in the bacon fat.  Cook them to the stage you like – I like my eggs with runny yolks (over-easy), but if you like them cooked hard, cook them that way.

To assemble the breakfast sandwich you place a pancake on a serving plate.  Top with a little paleo ketchup if using.  I added this for Hubby and the kids sandwiches, but not for mine.

Cut each rasher of bacon in half and place 4 halves on top of each sandwich.

Now place the fried egg on top and add the second pancake to make a sandwich.

BS8

Eat at once, trying to not get egg-yolk all down your front.

Paleo/AIP Dirty “Rice”

There is only one thing that I love more than cauliflower “rice”, and that is cauliflower “rice” with stuff in it…

Like this dirty “rice” recipe that I made for dinner the other day.

This recipe contains plenty of protein, lots of veggies and even some organ meats – chopped chicken livers.  This is not a good way to “hide” the liver in the dish as the flavour is fairly evident because I cut it into fairly large chunks.  If you wanted to try hiding it so that it was less detectable, I would grind it up in a food processor and mix it with the ground meats.

This recipe is both AIP and Paleo, it is also low in carbs and gluten/grain-free.

If you are not AIP, feel free to add some bell peppers along with the other veggies to make this more authentic.  You could also add some paprika and cayenne pepper to the spice mix to spice it up a bit.

This isn’t the prettiest dish in the world, but it is rich, filling and incredibly tasty.

Paleo/AIP Dirty “Rice”

serves 4-6

dcr3

  • 2 tbsp fat of choice – I used bacon fat, but lard, tallow or coconut oil would be equally good
  • 1lb chicken livers – trimmed and chopped into bite-size pieces
  • 1lb ground beef – preferably grass-fed
  • 1lb ground pork – preferably pasture-raised
  • 1 large cauliflower – riced in a food processor
  • 1 onion – chopped
  • 2 cloves of garlic – crushed
  • 2 stalks of celery – chopped
  • 1 tsp unrefined sea salt
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • ¼ cup fresh parsley – chopped

Heat 1 tbsp of the fat in a large skillet and saute the chicken livers until browned and almost cooked through.  You want them to be slightly pink in the middle.  Remove from the pan and set aside.

Add the ground beef and pork to the pan and sautee until browned and cooked through.  Remove and set aside.

Melt the remaining tbsp of fat over a medium-high heat and add the onion, garlic and celery to the pan.  If not AIP you could add one chopped bell pepper at this stage.  Sautee the vegetables for 5 minutes until they are starting to soften.

Increase the heat to high and add the riced cauliflower and all the spices.  If not AIP, add 1 tsp paprika and ½-1 tsp cayenne pepper for heat.

Cook for 4-5 minutes until the cauliflower is starting to take on a light brown colour, tossing frequently.

Reduce the heat back to medium and add the chicken liver and ground meats back into the pan, stirring well to mix everything together.

Cook for a minute or two to reheat everything.

DCR1

Serve garnished with lots of chopped parsley.

Deconstructed Burger Salad

After the Music n’ Motion performance last Sunday, we needed a quick, easy meal as we all came back fairly late (6:30 pm by the time we got home), and I did not want to have to spend time messing around in the kitchen producing an elaborate meal.  Also, we were all STARVING!

So I whipped up this quick, deconstructed burger salad.  It contains all the ingredients you would usually find in your burger, on top of a pile of salad greens.  And no bun.

If you leave out the homemade mustard, mayo and ketchup, this could be 100% AIP compliant- of course if you have successfully re-introduced those items, feel free to use them.  Mustard is a stage 2 reintroduction as it contains seeds.  Mayo is a stage 1 reintroduction as it contains egg yolks, and ketchup is a stage 4 reintroduction as it contains tomatoes. You could also substitute AIP versions of all of these if you have them.

If you are strict AIP, you would have to omit the black pepper as this is a stage 1 reconstruction (and also not use mustard, mayo or ketchup).

The salsa would be a stage 4 reintroduction as it contains nightshades.  It can easily be omitted.

When reintroducing foods on the AIP, I recommend this guide.

I like to serve this family-style with every ingredient separate so everyone can make their own salad just the way they like it.  It makes it easy to deal with the “I don’t like” and allergies or intolerances that way.   Everyone can put what they want to eat on their plate and can ignore what they don’t like.  J, the mushroom-hater didn’t have any mushrooms, and I didn’t have any ketchup or mustard, but did have mayo (have successfully re-introduced eggs.)  They can also serve themselves with the amount of food that they think they will eat, which minimizes waste.

This was an incredibly filling meal that I was able to get on the table within 30 minutes of us walking in the door.

Deconstructed Burger Salad

serves 6

dbs4

  • 2lb ground beef (100% grass-fed is ideal)
  • Sea salt and freshly ground black pepper to taste (omit the pepper if sensitive to it or strict AIP)
  • coconut oil to cook
  • 1 tsp onion powder
  • ½ tsp garlic powder
  • 1 tsp dried thyme
  • 2 onions – sliced
  • 1lb mushrooms – sliced
  • 1 bunch watercress –  roughly chopped
  • 2 cups baby spinach
  • ½ green leaf lettuce  – shredded
  • pickles – I used my lacto-fermented cucumber relish and a lacto-fermented salsa (omit the salsa if strict AIP)
  • ketchup – I used a homemade one (omit if strict AIP)
  • Mustard – again I used a homemade one (omit if strict AIP)
  • Mayonnaise – homemade again (omit if strict AIP)
  • 2 avocados – peeled, stoned and chopped
  • Hot sauce if liked (omit if strict AIP)

dbs1

Melt a small amount of coconut oil in a skillet and add the ground beef.  Season well with salt and pepper and add the garlic and onion powder and the dried thyme.  Cook for 3-5 minutes, stirring, until cooked through.  Transfer to a dish and keep warm.

Melt a little more coconut oil in the skillet and add the onion.  Cook for a few minutes until it is starting to caramelize and is tender.  Transfer to a dish and keep warm

Melt a little more coconut oil in the skillet and add the mushrooms.  Cook for a few minutes until tender.  Transefer to a dish and keep warm until everything else is done.

Shred the lettuce and watercress and toss in a large bowl with the baby spinach.

Place any other ingredients you are using (pickles, mayo, avocado, mustard, hot sauce, avocado) and anything else you fancy (olives might be good!)  on the table with all the other ingredients.

Serve everything in separate bowls and let everyone serve themselves to what they want.  Add pickles, mustard, mayo, hot sauce as you see fit.

dbs2

I like to put a bed of the salad greens, then top it with the meat then pile all the other toppings on top.

It is VERY filling!

Pork and Apple Meatballs with Ginger Sauce and Daikon “Noodles”

I made pork and apple meatballs for dinner.  And because I added ginger for flavour, I decided that I would make an Asian inspired ginger sauce to serve with them.

And at that point it seemed natural to make daikon “noodles” using my new spiral slicer (Hubby bought it for me for my birthday).

ss8

This recipe is Paleo, and is AIP-freindly.

I do need to get a coloured plate for taking photographs – taking a picture of white vegetables on a white plate does not work so well!  Despite that, this was very tasty…

Pork and Apple Meatballs with Ginger Sauce and Daikon “Noodles”

Serves 4-6

pam3

For the meatballs:

  • 2lb ground pork
  • 1 small onion – finely chopped
  • 2 cloves garlic – crushed
  • 1 grated apple
  • 1″ piece of root ginger – peeled and grated
  • 1 tsp sage
  • sea salt to taste

For the ginger sauce:

  • 2 large carrots – grated
  • ½ cup freshly squeezed orange juice
  • ¼ cup raw apple cider vinegar
  • 1 tbsp honey
  • 1 tsp sea salt
  • 4 green onions – chopped
  • ¼ cup avocado oil

For the daikon “noodles”

  • 1 large daikon – cut into “noodles” using a spiral slicer or mandolin
  • 1 tbsp coconut oil

The first thing you need to do is make the meatballs.

Preheat the oven to 190°C/375°F.

Mix all of the meatball ingredients together, and roll into small balls about the size of a large walnut.  Place the meatballs on a rimmed baking sheet as you make them.

Place the meatballs in an oven-proof dish and bake them in the oven for 45-50 minutes until golden brown and cooked through.

While the meatballs are cooking, make the carrot-ginger sauce.  Place all the ingredients except for the avocado oil in a food processor.  Puree to a smooth paste.  While the machine is running, dribble in the avocado oil.

Once the meatballs are cooked, pour the sauce over the meatballs.  Return the dish to the oven for 10 minutes to heat the sauce.

Make the daikon “noodles”, then melt the coconut oil in a large skillet or wok.  Add the “noodles” and toss them until they are heated through.

PAM2

Serve the meatballs and sauce on top of a nest of the “noodles”.

Baked Sole with Ginger and Garlic

I like to serve fish at least once a week, and I try to ring the changes and serve different kinds so that no one gets bored.

While grocery shopping the other day, I managed to get some wild-caught sole fillets for a great price ($10 for 3lb).

So this week’s fish was sole.

I like to cook my fish fairly simply, and I just baked this fish in the oven, flavouring it with thyme, ginger and garlic.

It was a very quick dish, perfect to cook after a day at work.

This recipe is a stage 1 reintroduction recipe because it contains black pepper.  If you are still in the elimination phase of AIP or are sensitive to black pepper, this recipe can be adapted by simply omitting the pepper.

When reintroducing foods on the AIP, I recommend this guide.

Baked Sole with Lemon, Ginger and Garlic

serves 4-6

sgg4

  • 1½lb wild caught sole fillets
  • 3 onions – sliced
  • 4 oz mushrooms – sliced
  • sea salt and freshly ground black pepper (omit the pepper if sensitive or strict AIP)
  • 3 cloves of garlic – crushed
  • 1″ piece root ginger – peeled and grated
  • 1 tsp dried thyme
  • 1 tbsp coconut oil
  • 1 tbsp olive oil

Preheat the oven to 190°/375°F.

Melt the coconut oil in a skillet and sautee the onions over a medium-low heat until softened – about 5 minutes.  Add the mushrooms and sautee until tender.

Transfer the contents of the skillet to an ovenproof dish.

Lay the sole fillets out over the top of the onions and mushrooms in a single layer.  Season well with sea salt and freshly ground black pepper.  Sprinkle over the crushed garlic and grated ginger.  Sprinkle on the dried thyme and drizzle with olive oil.

There is no reason to be afraid of cooking with olive oil – it doesn’t make the oil “bad” in any way, and it doesn’t turn it into a trans-fat.  The worst that can happen is that it might affect the flavour.  See this post and this post for more info.

Place the dish in the oven and bake for 10 minutes until the fish is white and opaque and flakes easily.  Do not overcook!

sgg3

I served this with some beet and carrot fries and some sauteed kale.

Shared at Allergy Free Wednesday #117

Shared at Waste Not Want Not Wednesday #72

Shared at Real Food Wednesday 5/14/14

Shared at Pennywise Platter

Paleo Egg Drop Soup

This is a delicious soup that is often found at Chinese restaurants, but is very easy to make yourself.

Warm and comforting, it is incredibly quick to make yourself, and it only needs a few ingredients.  And because you are making it yourself, you can control exactly what goes into it.

This would be great for when you are coming down with a cold, as the garlic, ginger and chicken bone broth will all help ward it off.  But we eat it often for lunch simply because it only takes a few minutes to throw together.

Whole eggs are an AIP stage 2 reintroduction.  When reintroducing foods on the AIP, I recommend this guide.

Paleo Egg Drop Soup

serves 4-6

eds2

  • 6 cups chicken bone broth – preferably homemade
  • 1 tbsp coconut aminos
  • 1 tbsp grated root ginger
  • 2 cloves garlic – crushed
  • 1½ tbsp tapioca starch
  • 4 green onions – chopped
  • 6 eggs – beaten
  • sea salt to taste

Pour most of the bone broth into a large pan, reserving about ½ cupfull for later.  Bring the broth to the boil and season to taste with coconut aminos and sea salt

Add the ginger and garlic and allow to simmer for 5 minutes.

Now mix the tapioca starch with the reserved broth.  Pour this mixture into your soup and simmer for a minute or two until slightly thickened.

Add the green onions, then pour in the beaten egg.

The eggs should cook immediately resulting in little strands of egg.

eds1

Serve at once.

Shared at Simple Meals Friday #61

Shared at Fight Back Friday May 9th

Shared at Gluten Free Friday #90

Bacon Wrapped Chicken Fingers

This is a fairly common lunchbox filler, but also makes a good evening meal.

The bacon really does help keep the chicken moist and provides crunch and a great flavour.  And lets face it, everything is better with bacon!

When packing these in a packed lunch, I like to pack a dipping sauce – ketchup, mustard, paleo ranch dressing or a honey mustard sauce are the most popular.  For an evening meal, I most often serve them hot with fries and a salad (and ketchup of course).

These are AIP, but obviously you would not use the ketchup, mustard or honey mustard sauce.  Homemade guacamole would be a good choice for an AIP dipping sauce.

Bacon Wrapped Chicken Fingers

makes aprox 18 chicken fingers

BWC1

  • 2lb chicken tenders
  • 1lb bacon (aprox 18 rashers)
  • poultry seasoning (make sure it contains no non-AIP ingredients.  The one I use contains sage, thyme, rosemary, marjoram and garlic powder)
  • Sea salt to taste

This is a very, very simple recipe.

Preheat the oven to 200°C/400°F.

Season the chicken tenders with poultry seasoning.

Season the chicken to taste with salt.  Be careful with the salt – you do not want to use too much as the bacon is salty.

Wrap each chicken tender in a bacon rasher, spiraling it down the length of the chicken.  Secure with a toothpick if necessary.

Place the wrapped chicken tenders on a rack over a baking/roasting tray.

Bake in the oven for 20-25 minutes until the chicken is cooked through and the bacon is crispy.

BWC3

Serve hot or cold.

Shared at Tuesdays With a Twist #55

Shared at Tasty Tuesday

Shared at Real Food Wednesday 4/30/2014

Shared at Paleo AIP Recipe Roundtable