the caveman's cook book

© Copyright Gavin Walsh 2011www.bootcampathome.comImages courtesy of www.pachd.com

THE CAVEMAN’S COOK BOOK

➥

http://www.bootcampathome.com


© Copyright Gavin Walsh 2011www.bootcampathome.com 2

INTRODUCTION:

WHY GO PALEO? For tens of thousands of years the

genetic make-up of mankind has

hardly changed. We are the same,

in most material physiological

respects, as our cavemen

ancestors.

Yet, in recent human history, our

diet has changed drastically from

that which our body has evolved to

process. The agricultural revolution

has outpaced our evolution.

The ‘Paleo Diet’ has its roots in

what our paleolithic ancestors are

thought to have eaten: fruits,

vegetables, meat, game, poultry,

fish, eggs, nuts and seeds, fresh

and dried herbs and spices. Our

modern-day over-reliance on post-

industrial age foods such as

cereals, processed sugars,

processed vegetable oils, dairy

produce and alcohol are blamed by

Paleo proponents for the virtually

epidemic instances in Western

populations of health complaints

such as heart disease, diabetes,

obesity, high blood pressure and

cancer.

Having grown up in Manchester on

a diet dominated by bread, dairy

and starchy carbs, the Paleo Diet is

something which I have discovered

later in life, but is something to

which I try to adhere. I feel better

for it every day and so I have put

together some Paleo recipes for

you to try, in the hope that you too

will notice a difference in yourself.

Enjoy!Gavin




CHICKEN AND FISHCreamy Chicken StewBaked SalmonSalmon with Garlic and DillPaleo Chicken WingsChicken and Pumpkin CurryBBQ Salmon in Honey Mustard MarinadeWhite Fish with Macadamia SalsaChicken Satay Stir-FryPaleo Roasted ChickenCoconut Cinnamon Chicken

MEATLamb with Sweet Red PeppersPaleo Meatballs with Sweet Potato RibbonsMarinated Venison SteaksGinger Beef with Mango SalsaPaleo Nutty MeatloafFlank Steak Pesto RollupsPork Chops with Currant ReductionGrilled Flank Steak with Pineapple SalsaLamb Sausage and Artichoke Hash

LITE BITES & SALADSEgg and Red Pepper SaladChicken and Egg Salad with Almond SataySpicy Lamb and Carrot SaladSweet Potato, Bacon and Egg SaladTuna Apple SaladTasty Mackerel Omelette with Lemon & ChivesBroccoli and Pine Nut Soup

CONTENTS

SIDESHoney & Balsamic Roasted VegNutty CabbageCurried Chick PeasPaleo Bread

CAKES AND DESSERTSLemon Meringue PieCoconut Milk Ice CreamPaleo Banana BreadPaleo PancakesDouble Chocolate CookiesGround Almond PancakesPeach and Pecan Scramble




CHICKEN & FISHCreamy Chicken Stew

Baked Salmon

Salmon with Garlic and Dill

Paleo Chicken Wings

Chicken and Pumpkin Curry

BBQ Salmon in Honey Mustard Marinade

White Fish with Macadamia Salsa

Chicken Satay Stir-Fry

Paleo Roasted Chicken

Coconut Cinnamon Chicken




CREAMY CHICKEN STEWCooking Time: 45-50 mins

Serves 4

Ingredients

500g whole chicken

¼ cup of clarified butter, butter or other paleo fat

½ onion, chopped

1 clove garlic, minced

40g cassava, almond or coconut flour, or any other paleo flour (optional, as its only purpose is to thicken the stew)

1 cup of homemade chicken broth or stock (you may decide to add more if you find the stew too thick)

1 carrot, chopped

1 celery stalk, chopped

8 white button mushrooms, sliced or whole

¼ cup coconut milk

1 salad onion, sliced

½ cup of fresh or frozen green peas

sea salt and freshly ground black pepper (to taste)

Directions:

1. Cut the chicken into pieces: two thighs, two drums, two wings and two breasts.

2. In a saucepan, melt the cooking fat. Once melted, add in the chicken pieces and cook until golden brown on

both sides. Take out the chicken and set aside.

3. Add the onions to the same pan and cook in the leftover juices. Once they have started to turn golden, add the garlic

and cook for a few minutes. If you wish to add thickening paleo flour, add now and stir well.

4. Whisk in the chicken broth. At this point you will be able to tell if the stew is too thick and add more broth/stock, or

even just water, a little at a time whilst continuing to whisk.

5. Add in the vegetables and chicken, along with any juices that have run from the resting chicken.

6. Season to taste with sea salt and freshly ground black pepper.

7. Allow the stew to come to a simmer and then cook, on a low simmer, covered, for about 30 minutes.

8. Stir in the coconut milk, salad onion and peas. Cook for another 2-3 minutes, then serve.




BAKED SALMONCooking Time: 30-35 mins

Serves 6

Ingredients

4 salmon steaks (about 750g)

4 tbsp lemon juice

1 tsp dill weed

2 tbsp finely chopped fresh chives

Lime wedges

Directions:

1. Place the individual salmon steaks on pieces of aluminium foil large enough to wrap every steak.

2. Pour a tablespoon of lemon juice over each steak, sprinkle with dill and seal each steak in its piece of foil by pinching

the edges, leaving a little room for expansion in the package.

3. Place the steaks in a Pyrex dish and bake at 180°C for about 30 minutes, or until the fish flakes easily when tested

with a fork.

4. Serve the salmon with sprinkled chives and lime wedges.

SALMON WITH GARLIC AND DILLCooking Time: 30-35 mins

Serves 2

Ingredients

300g salmon fillet

sea salt

1/8 tsp. white pepper

2 cloves garlic, minced

1 small sprig fresh dill, minced

3 slices lemon

1 salad onion, chopped

Directions:

1. Preheat the oven to 230°C. Put the salmon fillet on a piece of foil large enough to wrap around the salmon.

2. Sprinkle with salt, pepper, garlic, and minced dill. Arrange lemon slices on the top and sprinkle with chopped

salad onions.

3. Bring the edges of the foil up around the salmon and pinch edges together to seal, leaving room for expansion in the

package.

4. Place on a baking tray and cook for 20-25 minutes until the salmon flakes easily when tested with a fork.




PALEO CHICKEN WINGSCooking Time: 35-40 mins

Serves 10

Ingredients

225g ground almonds 1/2 tsp nutmeg

1 tsp onion powder 2 tsp lemon pepper

1/2 tsp garlic powder 1 tsp white pepper

1/2 tsp thyme 1/4 tsp cayenne pepper

1/2 tsp paprika powder 1/4 tsp black pepper

1/2 tsp sage 2kg chicken wings

olive oil spray

Directions:

1. Preheat oven to 220°C. Line 2 baking trays with baking paper.

2. Combine the ground almonds, onion powder, garlic powder, paprika, peppers and herbs in a large plastic bag.

3. Spray chicken wings with oil. Add one-third of the wings to ground almond mixture. Shake until well coated.

Place onto prepared baking trays. Repeat with remaining ingredients.

4. Spray the chicken with oil again and bake for 25-35 minutes or until crisp and cooked through.

5. Serve with a fresh green salad.

CHICKEN AND PUMPKIN CURRYCooking Time: 30-35 mins

Serves 6

Ingredients

4 large chicken breasts, sliced 1/ 2 tbsp ground turmeric

500g pumpkin (or butternut squash), diced 1 tbsp ground coriander

2 tbsp olive oil 1 tbsp ground cumin

1 small onion, diced 200g vegetable stock

2 garlic cloves, finely chopped 1 small bunch fresh coriander, chopped

1 tbsp ground ginger sea salt and freshly ground black pepper (to taste)

Directions

1. In a pan heat the oil over a low to medium heat and fry the onion and garlic on for 2 minutes.

2. Add the chicken and cook, stirring constantly for 10-12 minutes or until chicken is cooked through.

3. Add the pumpkin, ginger, turmeric, coriander and cumin and stir for 1-2 minutes.

4. Add the stock and leave to simmer on a low heat for 15 minutes. Add the chopped coriander, cover the pan and

cook for a further 2 minutes.

5. Season with salt and pepper to taste and serve.




BBQ SALMON IN HONEY-MUSTARD MARINADECooking Time: 30-35 mins

Serves 2

Ingredients

250g salmon fillet

3 tbsp lemon juice

3 tbsp olive oil

1 tsp mustard

1 tbsp of garum fish sauce (any non-processed fish sauce )

2 tbsp honey

pepper and garlic powder

Directions:

1. Cut the salmon filet in 4 pieces of same size.

2. Take a large bowl and pour in the olive oil, honey, mustard, fish sauce, lemon and stir well.

3. Add the pieces of fish, cover then with the oily goo and leave to marinate for at least 30 minutes.

4. Grill them on a clean BBQ.

5. Serve with a fresh, green salad.

WHITE FISH WITH MACADAMIA SALSACooking Time: 10-15 mins

Serves 4

Ingredients

2 large white fish fillets e.g. cod, haddock, coley

¼ cup macadamias, halved

½ cup chopped tomatoes

1 avocado, peeled and diced

3 tbsp coriander, chopped

3 tbsp parsley, chopped

olive oil

Directions

1. Preheat your grill to medium.

2. To prepare the salsa, put the macadamias, tomatoes, avocado, coriander and parsley in a mixing bowl, combine well.

Add olive oil to coat. Leave to stand for at least 15 minutes to allow the flavours to combine.

3. Place the fish fillets on a grill pan and cook for 5 minutes (or until cooked through).

4. Place fish and salsa on a plate to serve.




CHICKEN SATAY STIR-FRYCooking Time: 35-40 mins

Serves 2

Ingredients

1tbsp coconut oil 2-3 tbsp cashew butter

2 chicken breasts, diced 1 small chilli finely chopped (you can also use chilli paste)

450g sugar snaps 1tbsp chopped fresh ginger

1 onion diced 1tbsp chopped garlic

450g broccoli, cut into pieces 1tbsp honey

110g yellow peppers, diced sea salt and freshly ground black pepper (to taste)

Directions:

1. Heat the coconut oil in a pan over a medium heat and cook the chicken until it is almost done. Remove from the pan

and add the onion, ginger, garlic and chilli. Sauté until the onion is transparent.

2. Put this mixture in a bowl with the cashew butter and honey and season to taste with salt and pepper to make the

satay sauce.

3. Add the broccoli to the pan and cook for 3 minutes (you may need to add a little more coconut oil to prevent sticking).

Add the remaining ingredients and cook until the veg are still crunchy. Put the chicken and your satay mixture into the

pan and stir well.

4. Cook for a couple more minutes until all ingredients are well combined and nice and hot. Serve.

PALEO ROASTED CHICKENCooking Time: 1hour 30 mins

Serves 6

Ingredients

1.35kg whole chicken 1 tsp course black pepper

olive oil 1 red onion, chopped

1 tsp dried thyme 1 stalk celery (leaves removed cleaned and cut in 4 - 5 pieces)

1 tsp dried rosemary 1 punnet shitake mushrooms, 1 head of broccoli, 1 red onion and 10 large carrots

1 tsp dried oregano (chopped into chunks)

1 tsp sea salt 3 garlic cloves, chopped

Directions:

1. Preheat oven to 225°C.

2. Clean and dry the chicken and rub with olive oil. Season the chicken inside and out with the thyme, rosemary,

oregano, salt and pepper.

3. Place the chicken in roasting pan breast up on top of the chopped onion and celery.

4. Cook, uncovered, for approximately 1 hour 30 minutes. Remove from the oven when the chicken's juice run clear

when the breast is pierced with knife.

5. Cover the cooked chicken with aluminium foil and set aside for 30 minutes.

6. Sauté the shitake mushrooms, broccoli, onions and carrots in olive oil and garlic. Season with sea salt and fresh

ground black pepper to taste. Serve!




COCONUT CINNAMON CHICKEN

Cooking Time: 35-40 mins

Serves 4

Ingredients

450g boneless, skinless, chicken breasts

110g finely chopped almonds

110g unsweetened, shredded coconut

1/2 tsp cinnamon

400g tin coconut milk

Directions:


2. Mix the shredded coconut, almonds, and cinnamon in a bowl. Pour the coconut milk into a separate bowl.

3. Dip the chicken breasts in the coconut milk, roll in the coconut/almond/cinnamon mixture and place on a baking tray.

4. Bake for 20-25 minutes.

5. Serve with crunchy salad or stir fried vegetables.




MEATLamb with Sweet Red Peppers

Paleo Meatballs with Sweet Potato Ribbons

Marinated Venison Steaks

Ginger Beef with Mango Salsa

Paleo Nutty Meatloaf

Flank Steak Pesto Rollups

Pork Chops with Currant Reduction

Grilled Flank Steak with Pineapple Salsa

Lamb Sausage and Artichoke Hash with Poached Egg




LAMB WITH SWEET RED PEPPERSCooking Time: 50-60 mins

Serves 4

Ingredients

750g boneless leg of lamb, cut into 1 1/2 inch pieces

1/2 tsp ground black pepper

2 tbsp olive oil

2 garlic cloves, chopped

1 cup hot water

2 tbsp chopped fresh parsley

1 red bell pepper, cut into 1 1/2 to 2 inch pieces

Directions:

1. Season the lamb with half the pepper. In a large frying pan, heat the oil over high heat.

2. Add the lamb and cook, turning frequently, for 4-5 minutes, or until brown on all sides.

3. Add the garlic, water and remaining pepper and bring to the boil. Reduce the heat to medium, and cook, partially

covered, for 30 minutes.

4. Remove the lid and cook for a further 10 minutes, or until the lamb is fork tender.

5. Add the parsley and red peppers to the pan. Cook for 10 minutes, or until the peppers are just tender. Serve.

PALEO MEATBALLS WITH SWEET POTATO RIBBONSCooking Time: 20-25 mins

Serves 4

Ingredients

500g mince

1tsp salt

1/2 cup ground almonds

1 large bag baby spinach

1tsp dijon mustard (optional)

1 tsp tomato puree

2 tbsp fresh sage, chopped (or dried if you can’t get fresh)

1 large sweet potato, peeled and sliced into ribbons using a vegetable peeler

Olive oil

Directions:


2. Put the spinach in a bowl and cover with boiling water. Leave for 2 minutes before draining well. Chop.

3. Place the spinach in a bowl with the mince, salt, ground almonds, mustard, tomato puree and sage. Combine well.

4. Roll into golf ball size pieces and place on an oven proof baking tray lined with baking paper. Bake for 10-15 minutes,

or until browned and cooked through.

5. Meanwhile, heat enough oil in a frying pan for deep frying.

6. Place a small handful of sweet potato ribbons in the frying pan and fry for 2-3 minutes, or until lightly browned.

7. Transfer from the frying pan onto a plate lined with kitchen roll to drain. Repeat with the remaining sweet potato.

8. To serve, place the sweet potato ribbons on a plate and top with meatballs.




MARINATED VENISON STEAKSCooking Time: 35-40 mins

Serves 4

Ingredients

500g Venison Steaks

1tbsp Worcester Sauce

1/3 cup good-quality BBQ Sauce

Pepper to taste

Directions:

1. Put all ingredients into a bowl or bag and mix well.

2. Allow to marinade for at least 30 minutes.

3. Place your steaks on a grill pan and grill under a preheated, medium hot grill for 3 minutes on either side.

4. Transfer from the grill and allow to sit for 2 minutes. Plate and serve with your favorite Paleo Diet side.

GINGER BEEF WITH MANGO SALSACooking Time: 45-50 mins

Serves 6

Ingredients

2 beef inside skirt steaks (900g steak)

Iceberg lettuce leaves

Marinade: Mango Salsa:

¼ cup wheat free tamari 225 g green mango, finely diced

1 tbsp Thai fish sauce 1/2 small red onion, thinly sliced

1 tsp fresh grated ginger 1 avocado, finely diced

Large pinch of cayenne pepper 1/3 cup cilantro leaves, finely diced

Freshly ground black pepper to taste ½ tsp freshly grated ginger

1 tsp garlic powder

1 tbsp fresh squeezed lime juice

2 tbsp olive oil

Directions:

1. Mix the ingredients for the marinade. Cut each steak into three equal pieces and toss in the marinade until all

well coated. Let the steaks marinade at room temperature for 20 minutes and then grill for 1-2 minutes on each

side. Remove the steak from the grill and let it rest for 10 minutes while you prepare the mango salsa.

2. In another mixing bowl, gently combine the mango salsa ingredients and keep to one side.

3. Thinly slice the grilled steak into strips.

4. To serve, place a few lettuce leaves on each plate, top with a serving of steak strips and finish with a large scoop of

the mango salsa. Yum!




PALEO NUTTY MEATLOAFCooking Time: 1 hour 40 mins

Serves 4

Ingredients

500g minced beef

5 cloves of garlic, chopped

1 green pepper, finely chopped

1 tsp basil, finely chopped

1 tsp rosemary, finely chopped

1 tsp thyme, finely chopped

110g of ground almonds, chopped pecans or walnuts and ground black pepper (to taste) mixed

2 eggs

Directions:

1. Combine all the ingredients in a bowl.

2. Refrigerate the mixture for 30-40 minutes.

3. Grease a loaf tin with olive oil and press the beef mixture into the greased loaf pan.

4. Bake for around 75 minutes.

FLANK STEAK PESTO ROLL-UPSCooking Time: 20 mins

Serves 6

Ingredients

6 garlic cloves

70 ml olive oil

70g pine nuts

1/2 bunch of parsley

225g arugula

freshly ground black pepper (to taste)

700g beef flank steak/bavette, preferably grass fed

Directions:

1. In a blender, puree the garlic, pine nuts and the olive oil. Add the parsley and arugula, continue blending until a

creamy pesto has formed.

2. Cut the steak into strips about 2-3 inches wide. Lay them out on a plate, then top each steak strip with the pesto.

Roll up the meat, starting at the smaller end. Secure each roll with a toothpick.

3. Place the steak rolls on a grill pan over a medium heat, cooking for around 3 minutes on either side.

4. Serve with a Paleo salad of your choice.




PORK CHOPS WITH CURRANT REDUCTIONCooking Time: 25 mins

Serves 4

Ingredients

700g pork sirloin chops

2 tbsp coconut oil

sea salt and fresh ground pepper

110g red wine vinegar

60g beef broth

4 tbsp redcurrants

1 tbsp chives, chopped

2 tbsp pineapple

1 tsp diced jalapenos

Directions:

1. Preheat the oven to 200°C. Oil a large oven-proof dish and place it in the oven. Use the remaining oil to oil a large

frying pan.

2. Meanwhile, either crush the pineapple and jalapeno together in a small bowl, or use a small food processor to chop

well. Set aside.

3. Season the pork chops with salt and pepper, then sear for 2 minutes on each side in the frying pan. Transfer the

seared pork to the oven dish and cook for 15 minutes.

4. Add the red wine vinegar to the frying pan and de-glaze for 2 minutes. Add the remaining ingredients and stir.

Reduce until thickened. Top the pork with the reduction and serve with mashed sweet potato.

GRILLED FLANK STEAK WITH PINEAPPLE SALSACooking Time: 5 mins

Serves 4

Ingredients

450g flank steak, preferably grass fed

2 tsp olive oil

1 tsp chipotle powder

4 slices of pineapple or pineapple rings

300g red bell peppers, finely chopped

1 red onion, finely chopped

60g chopped cilantro

2 tbsp lime juice

Directions:

1. Preheat the grill to medium.

2. Mix the oil and chipotle powder in a bowl and spread on both sides of the steak, then grill for around 5 minutes on

either side (to taste). Remove to a plate and cover for 10 minutes.

3. Meanwhile, grill the pineapple rings for 2-3 minutes on each side, then dice and place in a bowl. Add the remaining

ingredients and mix well.

4. Slice the steak thinly and serve, topped with the salsa.




LAMB SAUSAGE AND ARTICHOKE HASH WITH POACHED EGGCooking Time: 15 minutes

Serves 2

Ingredients

30g bacon, chopped

2 Moroccan lamb sausages, chopped into pieces

400g tin artichoke hearts, sliced

1-2 eggs

Sea salt and freshly ground black pepper to taste

Directions:

1. Chop the bacon and add to a frying pan over a medium heat.

2. Once the bacon has softened, add the sausage and artichokes. Stir well, cooking until soft and season to taste.

3. Meanwhile, poach your eggs.

4. Serve the artichoke hash topped with either 1 or 2 eggs. Add sea salt and fresh ground pepper to taste.




LIGHT BITES & SALADSEgg, Bacon and Red Pepper Salad

Chicken and Egg Salad with Almond Satay

Spicy Lamb and Carrot Salad

Sweet Potato, Bacon and Egg Salad

Tuna Apple Salad

Tasty Mackerel Omelette with Lemon & Chives

Broccoli and Pine Nut Soup




EGG, BACON AND RED PEPPER SALADCooking Time: 15-20 mins

Serves 1

Ingredients

1 boiled eggs, diced

1 bacon medallions, diced

1tbsp oil

50g pepper , diced

30g parsley, chopped

½ tbsp mayonnaise

Directions:

1. Place the oil and bacon in a frying pan over a medium heat and cook until the bacon has started to crisp.

2. Remove the excess oil and place the bacon into a mixing bowl with the boiled eggs, pepper, parsley and mayonnaise.

Combine well.

3. To serve, place some salad leaves on a plate and top with the egg and pepper mixture..

CHICKEN AND EGG SALAD WITH ALMOND SATAYCooking Time: 15-20 mins

Serves 4

Ingredients

2 eggs, boiled, cut into quarters Almond satay:

1 chicken breast, poached and shredded 2 garlic cloves, crushed

450g rocket leaves 1tbsp oil

1 carrot, finely diced 60g almond butter

½ a green pepper, diced 60g coconut cream

1tbsp soy sauce

Chilli flakes

1 small white onion, finely chopped

Directions:

1. To make the almond satay, add the oil to a frying pan. Fry the onion and garlic on low heat for 5 minutes or until

slightly browned.

2. Add the almond butter, coconut cream and soy sauce and stir constantly until thickened. If you like a crunchy sauce,

add some chopped almonds to the mixture.

3. Remove from heat and stir in chilli flakes to taste. Leave to cool slightly and remove excess oil.

4. Place the chicken, rocket, carrot and pepper in a mixing bowl and combine well.

5. To serve, place the rocket mixture on a plate with the egg quarters and spoon the almond satay on top.




SPICY LAMB AND CARROT SALADCooking Time: 20-25 mins

Serves 4

Ingredients

300g minced lamb Dressing:

1 tsp garam masala 1/2 tsp cumin seeds

pinch of Sea salt 1/2 small red onion/tsp shallots finely chopped

250g carrots, peeled 1/2 lemon, zest and juice

1/2 tbsp sesame seeds 1/2 heaped tsp freshly grated ginger

small bunch fresh coriander, leaves picked olive oil

small bunch fresh mint, leaves picked

Directions:

1. In a frying pan fry the lamb mince until all the fat starts running out of it.

2. Add the garam masala, a pinch of salt and stir. Keep frying until the meat is crispy. Then pour onto a plate, cover and

set aside.

3. Cut the carrots into long, thin strips with a peeler and set them aside.

4. Wipe the fat from the frying pan and, over a moderate heat, toast the cumin seeds for 30 seconds. Put them into a

pestle and mortar and grind them up. Put the pan back on the heat and roast the sesame seeds until golden. Put

them on a plate.

5. Chop the onion into thin slices.

6. To make the dressing, put the lemon zest and juice into a bowl and add the shallots or onion, grated ginger and

ground cumin. Whisk everything together with about 3 tablespoons olive oil. Pour the dressing over the carrots, add

the coriander and mint leaves, and mix well.

7. Split the lamb between 2 plates and put the dressed salad on top. Sprinkle with the toasted sesame seeds.

SWEET POTATO, BACON AND EGG SALADCooking Time: 30 mins

Serves 2

Ingredients

150g diced sweet potato

2 eggs

2 rashers of bacon, diced

1 tbsp olive oil

4 tbsp dill, finely chopped

2 tbsp mayonnaise

2 tbsp lemon juice

Directions:

1. Boil the eggs for 4-6 minutes. Peel and dice. Boil the sweet potato for 4-5 minutes or until cooked through.

2. Place a frying pan on medium-high heat, add the olive oil and bacon and fry until browned and slightly crunchy.

3. In a bowl, add the dill, mayonnaise and lemon juice. Add the eggs, sweet potato, bacon and mayonnaise and

combine well.




TUNA AND APPLE SALADCooking Time: 4 mins

Serves 1

Ingredients

1 tin tuna chunks in spring water

1 medium carrot

1 small apple

5 macadamia nuts, chopped

Directions:

1. Dice the apple and add to a bowl.

2. Chop the carrot into the bowl.

3. Add the tuna.

4. Top with the macadamia nuts

TASTY MACKEREL OMELETTE WITH LEMON AND CHIVES Cooking Time: 10-15 mins

Serves 4

Ingredients

1 tbsp olive oil

4 spring onions cleaned & sliced

200g of smoked fish without skin (eel,mackerel or trout are all good)

1 lemon

black pepper

5 free range eggs

1/2 tbsp chives

Directions:

1. Heat the olive oil in a pan and add the chopped scallions.

2. Tear the fish into large uneven chunks and add them to the pan. Mix well with the oil and spring onion mixture. Grate

in half of the lemon zest and add a pinch of black pepper.

3. Turn down the heat. Beat the eggs in a bowl. Add another small pinch of black pepper and a pinch of sea salt.

4. Spread the mixture in the pan evenly then pour the eggs over it. Stir gently to make sure the liquid egg fills the

holes. When the eggs are no longer liquid, turn the heat down to low.

5. Cook until done and then sprinkle with chives.

6. Cut the rest of the lemon in two and serve for squeezing over the omelette.




BROCCOLI AND PINE NUT SOUPCooking Time: 15-20 mins

Serves 6

Ingredients

1 onion, diced

1 tbsp olive oil

700g broccoli

700g chicken stock

60g pine-nuts, toasted

Directions:

1. Fry the onion in a pan with oil on a medium heat until slightly browned.

2. Mix the broccoli and stock and simmer for 10-15 minutes or until the broccoli has softened.

3. Place in a food processor and blend with the pine nuts until smooth.

4. Heat to serve.




SIDESHoney & Balsamic Roasted Veg

Nutty Cabbage

Curried Chick Peas

Paleo Bread




HONEY AND BALSAMIC ROASTED VEGCooking Time: 30-40 mins

Serves 4

Ingredients

2 bunches baby carrots, washed and ends cut off

5 red onions, peeled and chopped into chunks

1 red pepper, chopped into chunks

1 punnet chestnut mushrooms

2tbsp olive oil

3tbsp balsamic vinegar

2tbsp honey

Directions:

1. Preheat an oven to 180°C.

2. Spread the carrots, onions, pepper and mushrooms on a roasting tray.

3. In a small bowl combine the olive oil, balsamic vinegar and honey then pour over the vegetables. Toss the vegetables

in the mixture.

4. Place in the oven and bake for 30‐40 minutes or until vegetables are tender and golden.

NUTTY CABBAGECooking Time: 30 mins

Serves 4

Ingredients

1/2 head of cabbage, shredded (about 10 cups)

1 tbsp hazelnut oil roasted

110g chopped onions

60 ml apple cider vinegar

60g blanched almonds

1 tbsp unsweetened apple sauce (peel and slice a cooking apple, cook with a little water in a saucepan over a low

heat until it forms a puree)

1 tbsp sesame seeds

sea salt and freshly ground pepper to taste

Directions:

1. Sauté the onions in the oil in a frying pan over a medium heat.

2. When the onions begin to soften, add the cabbage to the pan, along with the vinegar.

3. Cover and reduce the heat to medium-low. Cook for 20 minutes, mixing occasionally.

4. Add the remaining ingredients and cook for a further 5 minutes. Serve warm or chilled




CURRIED CHICK PEASCooking Time: 30 mins

Serves 4

Ingredients

2 tsp coconut oil

350g cabbage

180g onion diced

180g sweet bell pepper (yellow and orange), diced

180ml coconut Milk

1-2 tsp grated fresh ginger

1-2 tsp chopped garlic

2tsp curry powder

1 can chick peas, rinsed thoroughly

Directions:

1. Add coconut oil to a frying pan over a medium heat and sauté the cabbage until it shrinks down.

2. Add the onion and peppers and sauté for 3-4minutes or until just softening. Add the remaining ingredients and stir

well.

3. Cover and simmer for about 5 minutes until the chick peas have warmed all the way through.

PALEO BREADCooking Time: 35 mins

Serves 2

Ingredients

150g flax meal

70g ground almonds

1 1/2 tsp baking powder

sea salt and freshly ground pepper (to taste)

around 3 tsp olive oil or coconut oil

2 eggs

optional: crushed fresh thyme, sage, oregano, rosemary or cinnamon to taste

water to make the batter pourable

Directions:

1. In a mixing bowl, combine the dry ingredients. In another bowl, beat the eggs.

2. Mix all ingredients together and pour the batter into a greased loaf tin.

3. Bake in a preheated oven at 180°C for approximately 30 minutes until baked through.




CAKES & DESSERTSLemon Meringue Pie

Coconut Milk Ice Cream

Paleo Banana Bread

Paleo Pancakes

Double Chocolate Cookies

Ground Almond Pancakes

Peach and Pecan Scramble

You’ll be earning them!




LEMON MERINGUE PIECooking Time: 15-20 mins

Serves 4

Ingredients

Lemon Filling Meringue

1 cup lemon juice 5 egg whites

5 tsp finely grated lemon rind (approximately 4 lemons) 2 tbsp maple syrup

110 ml maple syrup

110 ml coconut milk

4tbsp arrow root

5 egg yolks

Directions:


2. Put the lemon juice, lemon rind and maple syrup in a pan over a low heat.

3. In a small bowl, combine the coconut milk and arrow root powder. Add to the lemon juice mixture, stirring constantly

until simmering.

4. Beat the egg yolks together in a small bowl and then add to simmering lemon mixture, stirring constantly for 3-4

minutes, or until the mixture has thickened. Pour into a pie dish.

5. To make the meringue, beat the egg whites and maple syrup in a medium-sized mixing bowl until stiff peaks form.

6. Spoon the meringue on top of the lemon filling then place into oven and bake for 8-10 minutes, or until lightly

browned. Cool before serving.

COCONUT MILK ICE CREAMCooking Time: 15-20 mins

Serves 6

Ingredients

4 egg yolks

110 ml honey

1 (400g) can light coconut milk

1 (400g) can regular coconut milk

2 tsp vanilla extract

YOU WILL NEED AN ICE-CREAM MAKER

Directions:

1. In a bowl, whisk the egg yolks and sugar together until the mixture becomes pale yellow, in colour.

2. Add all the coconut milk and whisk again until well blended.

3. Add the coconut mixture to a saucepan and cook over a medium heat, stirring constantly, until just thickened and the

mixture coats the back of a spoon (approx. 10 mins). Be sure not to let the mixture boil.

4. Remove the pan from the heat and stir in the vanilla.

5. Transfer the contents of the pan to a bowl and chill until cool. Process the mixture in an ice cream maker according

to the manufacturer’s instructions and then transfer to a container with a lid and freeze until firm.




PALEO BANANA BREADCooking Time: 35-40 mins

Serves 8

Ingredients

450g ground almonds 170g chopped nuts (pecans or walnuts work well)

1/4 cup flaxseed flour 4 ripe bananas (mashed well)

2 tsp cinnamon 2 tbsp honey

1 tsp baking soda 4 eggs

1 tsp baking powder 1 tsp vanilla extract

Directions:


2. Sift the dry ingredients together in a large bowl.

3. In a separate bowl, add the mashed bananas, eggs, honey and vanilla and mix well.

4. Make a well in the dry ingredients and pour in the wet ingredients. Stir until combined. Normally with breads or

muffin recipes, you don’t want to over mix, but since there’s no gluten here, mix to your heart’s content. The muffins

won’t get gummy or icky.

5. Fill greased muffin tins, baking cups, mini-loaf pans or big loaf pans about 3/4 full. Bake the muffins for 23-25

minutes and loaves for 30 minutes, or until a toothpick inserted in the enter comes out clean.

6. Let it cool slightly and enjoy with a pat of almond butter, coconut oil or grass-fed butter.

PALEO PANCAKESCooking Time: 20-25 mins

Serves 5

Ingredients

225g ground almonds

3 eggs

1/4 tsp vanilla extract

1/4 tsp cinnamon

blueberries or diced apples (optional)

coconut oil to cook

maple syrup to serve

Directions:

1. Combine all the ingredients in a mixing bowl.

2. Heat a frying pan over a medium heat, add a bit of coconut oil or butter to coat and pour 1/8 of the pancake batter,

quickly turning the pan around to spread the pancake over the pan.

3. Cook until brown on the underside, then flip and cook for another minute on the other side.

4. Serve with a drizzle of maple syrup.




DOUBLE CHOCOLATE COOKIESCooking Time: 15-20 mins

Ingredients

225g almond butter

1 tbsp melted clarified butter or coconut oil

1 egg

60g cocoa powder

60g dark chocolate chips


pinch of fine sea salt

Directions:


2. Mix all the ingredients together in a bowl.

3. Line a large baking sheet with baking paper, scoop out pieces of dough about 1 tbsp in size and press them on

the parchment paper in the shape of a cookie. The cookies won’t expand or change shape when cooked.

4. Place in the oven to bake for about 12-15 minutes, until just cooked.

5. Turn onto a wire rack to cool and serve with a glass of milk – yum!

GROUND ALMOND PANCAKESCooking Time: 5-10 mins

Serves 6

Ingredients

225 g ground almonds

2 eggs

60 ml water

1 tbsp honey


A pinch of ground cinnamon

Coconut oil or clarified butter for cooking

pinch of salt

fresh fruit and maple syrup to serve

Directions:

1. Combine the eggs, honey and vanilla extract in a bowl and whisk together.

2. Add the ground almonds, cinnamon and a pinch of salt and combine well.

3. Heat a frying pan over a medium heat, add a bit of coconut oil or butter to coat and pour 1/8 of the pancake batter,

quickly turning the pan around to spread the pancake over the whole pan.

4. Cook until brown on the underside, then flip and cook for another minute on the other side.

5. Serve with fresh fruit and a drizzle of maple syrup.




PEACH AND PECAN SCRAMBLECooking Time: 5 mins

Serves 1

Ingredients

1 peach, diced

2 tbsp chopped pecans

1 tsp olive oil

2 eggs

1 tbsp unsweetened apple sauce (peel and slice a cooking apple, cook with a little water in a saucepan over a low

heat until it forms a puree)

1/8 tsp cinnamon

Directions:

1. Heat the olive oil in a small frying pan over medium heat.

2. Add the peaches and pecans to the pan and stir fry for 2-3 minutes, or until the peaches soften.

3. Meanwhile, crack the eggs into a bowl, add the apple sauce and cinnamon, and beat well.

4. Add to the pan, mixing frequently.

5. When the eggs have set, serve and enjoy!



the caveman's cook book

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