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FrittersClearly not Primal nor Paleo. OK for Archevore I think. Recipe is adapted from the February 2012 Prevention magazine. (One of the few things I have ever gotten out of Prevention. I was given a subscription.) I served with Cajun spiced fried chicken breasts and sweet potatoes. The fritters, themselves, are vegetarian.

Ingredients

  • 1 plantain or 2 bananas, mushed. I used bananas just barely ripe enough to mash.
  • 1/2 can Eden black beans, drained and slightly mushed. (Or homemade ones.)
  • 3/4 cup almond or coconut meal. (Original uses cornmeal, which I did too.)
  • 1 large free range egg.
  • Juice from 1/2 lime.
  • 2 chopped green onions.
  • Salt (optional).
  • Virgin coconut oil.

Directions

  1. Stir together beans and plantain or banana.
  2. Mix in meal, egg, onions, lime juice and salt.
  3. Heat coconut oil in large skillet on medium high heat.
  4. Drop heaping tablespoons in skillet and fry until golden on each side.

The image is a stock photo of fritters. I did not take a picture of mine and could not find a bean fritter stock photo.

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Meatloaf

Ok. It isn’t quite head to tail but it gives you some animal parts you might not otherwise get. Many ingredients are shown as optional. Add whatever you like.

Ingredients

  • 2 lbs grass-fed ground beef
  • 1/2 cup crushed pork rinds
  • 1 packet of Knox gelatin
  • 2 free range eggs
  • 1 grated carrot (optional)
  • 2 stalk of celery, minced (optional)
  • 1 onion, minced (optional)
  • 1 cup of chopped bell pepper (optional)
  • Salt, pepper, herbs, spices to taste
  • Some tomato sauce or ketchup (optional)
  • Tamari (1 or 2 tablespoons, optional)
  • A bit of chopped liver? (Optional. I do not use.)

Directions

  1. Preheat oven to about 375.
  2. Mix tomato product, tamari and eggs.
  3. Sprinkle on gelatin. Let sit.
  4. Saute onion, celery and bell pepper lightly in oil.
  5. Mix everything together.
  6. Line baking pan with parchment paper.
  7. Form meat mixture into two loaves and place in pan.
  8. Top with ketchup (optional).
  9. Bake for about an hour (or until internal temperature reaches 160 degrees).

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Roasted Vegetable Stew

Vegetables and stew

by Art Favor

Primal hasn’t changed my tastes all that much, unlike some people’s. And I do eat potatoes. But the traditional mushy stew doesn’t do much for me now. I wouldn’t turn it down on a cold, rainy night, but . . .

I wondered if there was a better way. The idea of roasting the veggies first seemed promising. I adapted the one that popped up most often in Goggle.

Note: The recipe I adapted called for roasting the meat for 30 minutes in the 450 degree oven. I tried that despite knowing I shouldn’t. The meat came out tough. This recipe is based on how I do stir fry. I lightly brown something tender before adding liquids.

If you want to roast the meat, do it around 300 degrees. That will mean roasting the veggies longer. Alternatively, you can start simmering tough meat with broth or water when you start roasting the vegetables.

Ingredients
(Use whatever root vegetables you have on hand. This is what I used.)

  • 1 lb tender stew meat. I used grass-fed beef.
  • 2 med. parsnips, scrubbed and sliced into rounds.
  • 2 med. carrots, scrubbed and sliced into rounds.
  • 1 med. leek, sliced and washed.
  • 6 tiny blue potatoes, scrubbed.
  • 6 med. mushrooms, brushed off.
  • 1 celery stalk, sliced.
  • Whole peeled garlic cloves. As many as you dare.
  • 1/2 cup red wine.
  • 1/2 cup tomato paste.
  • Thickener, I used corn starch. (Yeah, yeah, I know. Use something else or skip if you want.)
  • Olive oil.
  • Salt and pepper to taste. (I didn’t use any. Roasting really concentrates the flavor of the veggies.)
  • Water.

Directions

  • Preheat oven to 450 degrees with a rack around the middle.
  • Put veg. in roasting pan and brush with olive oil.
  • Put pan on lower rack in oven.
  • Mix wine, tomato paste and thickener (if used).
  • After 30 minutes, check the veggies. Don’t let them get too brown.
  • Put a dutch oven on the stove, heat until nearly smoking and add the beef. Fry until just brown. Do two batches if necessary to avoid crowding.
  • Turn burner down to med. low. Add wine/tomato/thickener and stir.
  • Take veggies out of oven and add to meat.
  • Add water as needed.
  • Taste and add salt and/or pepper if desired.
  • Cook for just a few minutes and serve.

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Mexican, Caribbean, South American style stew. By adding broth you could make this a soup.

Ingredients:Squash stew

  • Winter squash cubed. I used butternut.
  • Chopped onions. I used red.
  • EVOO, lard or other fat.
  • Meat cubed. I used bison. Pork would be good.
  • Chipotle in adobo sauce and chilies, however much you dare. Or chipotle powder. Use smoked paprika for a milder dish.
  • Chopped up tomatoes.
  • Pinto beans, drained (optional). I used 1/2 can of Eden Foods traditionally soaked ones.
  • Dash of oregano (to taste).
  • Dash of cumin (to taste).
  • Salt (optional).
  • Pepper (optional).
  • Whatever else sounds good. Maybe greens.

Directions

  1. Steam or microwave squash until slightly tender.
  2. Lightly fry onions and meat in fat.
  3. Add remaining ingredients and cook for a while.
  4. Adjust seasonings.

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Let me begin by saying that this does not taste like guacamole. You won’t taste the avocado at all. It will taste delicious though.

Ingredients
Avocado – two genuinely large ones, not the tiny ones they call “large” in stores.
Unsweetened Cocoa Powder – 1/4 cup
Vanilla Extract – 2 tablespoons
Coconut Cream – 1/4 cup (The stuff at the top of the can.)
Sweetener – to taste
Whipped Cream (optional) – Leave this off for strict Primal/Paleo.
Chocolate – Shavings, nibs, etc. for topping. (optional)
Berries (optional – a few to top or more to layer)
Sprig of mint (optional)

Directions
Mix avocado, cocoa, coconut cream and vanilla in blender, food processor or bowl.
Add sweetener of your choice to taste.
Put in parfait or wine glass, layering with berries if you like.
Top with whipped cream, chocolate nibs or shavings, berries and mint. (optional)

Image © Vanillla | Dreamstime.com

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I tend to be too lazy to eat artichokes. You work on them for half an hour and get maybe 1 tablespoon of food. This recipe is worth it. They come out just perfect. However, you do have to plan well enough to get them started about 2 !/2 hours before you want to eat.

See also Roasted Parsnips. You can do them together.

Ingredients
4 artichokes. Ones that are partially open are best for this.
2 lemons, cut in half or however you like to squeeze the juice.
Lots of chopped garlic. I used chopped garlic from a jar. (Did I mention lazy?)
Olive oil.
Salt to taste.

Directions
Preheat oven to 400.
Cut the stems and tops off the artichokes.
Trim off the sharp points.
Mix the chopped garlic and olive oil.
Get aluminum foil pieces large enough to wrap a choke.
Put a choke on a piece of foil.
Spread the leaves apart.
Put lots of garlic/oil on the top of each choke.
Squeeze lots of lemon juice on each choke.
Wrap the foil tightly around the choke.
Put all the foil packets in a baking pan.
Bake for about 1 1/2 hours.
Let stand 20 minutes before eating.

No real need for anything to dip the leaves in. They are good straight.

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I love the sweet, nutty flavor of parsnips. I just wish farmers would grow nice, evenly cylindrical ones like they do carrots. Just kidding. The odd shapes of parsnips are fun.

See also Roasted Artichokes. You can do them together.

Ingredients
However many parsnips you want to eat. You could throw in some carrots too.
Juice of an orange. Substitute orange zest if you want to cut carbs.
Juice of a lemon.
1 tablespoon of honey.
Some kind of chili power. I used ancho.
Olive oil (or melted butter).
Salt to taste.

Directions
Preheat your oven to 400 with a rack in the middle.
Mix OJ, lemon juice, honey and chili powder in a dish large enough to hold the parsnips.
Let the mixture stand for a few minutes.
Mix in olive oil.
Toss the parsnips with the mixture. Sprinkle salt (optional)
Place parsnips in oven proof pan and put in oven.
Reserve the juice, oil, chili mixture.
Roast for 20 minutes
Stir the parsnips and baste.
Roast for another 20 minutes. Check.
Continue roasting until brown and softened.
Adjust the chili heat and drizzle with juice, oil, chili mix.

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