The Paleo Diet Part 13

Savory Steamed Mussels1 lb fresh mussels in sh.e.l.ls c water 1 clove garlic, minced 2 T olive oil 1 tsp dill 1 T fresh lemon juice c dry white wine Steam mussels in water until sh.e.l.ls open. While mussels are steaming, saute garlic in olive oil. Add dill, lemon juice, and wine. Simmer for three minutes. When mussels are open, put on serving plate and pour mixture over each. Serves two.

Salmon Steaks in Curry SauceTwo 8-ounce salmon steaks 2 tsp curry powder 1 tsp turmeric tsp cayenne pepper 1 c chicken stock (salt free) 4 tsp white wine Wash salmon, and place in shallow baking dish. Mix curry, turmeric, and pepper with chicken stock, and pour over fish. Pour in white wine, and cover with foil. Bake at 350 degrees for twenty to thirty minutes. Salmon should flake easily with fork. Serves two.

Chez Lorraine's Baked Salmon4 salmon steaks (about 1-2 lb) 4 T lemon juice 1 tsp dill weed 2 T finely chopped fresh chives Lime wedges

Place each salmon steak on a piece of aluminum foil large enough to wrap it. Pour lemon juice over each steak, sprinkle with dill, and seal each steak in its aluminum pouch. Put the aluminum-sealed steaks in a Pyrex dish and bake at 350 degrees for thirty minutes or until the fish flakes easily with a fork. Serve salmon with sprinkled chives and lime wedges. Serves four.

Shrimp-Stuffed Avocados4 large avocados, peeled and halved, seeds removed 1 c small salad shrimp, cooked and washed 1 T lemon juice 1 T onion powder 1 tsp black pepper 1 T paprika Set avocados on serving plate with cut side facing up. Combine shrimp, lemon juice, onion powder, and pepper in a medium-size mixing bowl. Spoon shrimp mixture onto each avocado, covering generously. Sprinkle top of each stuffed avocado with paprika before serving. Serves four.

Barbecued Alaskan Shrimp2 lb sh.e.l.led and steamed jumbo shrimp with tails left on c virgin olive oil 3 garlic cloves, minced 1/8 tsp paprika Dash of cayenne pepper 2 T lemon juice 2 fresh limes, cut into wedges 3-4 sprigs fresh parsley Place cooked shrimp in a large bowl. Mix olive oil, garlic, spices, and lemon juice in a separate bowl. Brush shrimp with spice mixture, and place on hot grill or under broiler for one to two minutes. Turn shrimp and continue cooking for an additional one to two minutes. Garnish with lime wedges and parsley. Serves three to four.

Tahoe Shrimp Salad1 lb small salad shrimp, cooked red onion, minced 1 T dried dill weed 1 T paprika 2 T fresh-squeezed lemon juice 3 c chopped lettuce 1 hard-boiled egg, sliced Rinse and drain shrimp, and set aside. In a small bowl, mix together onion, dill weed, paprika, and lemon juice. Fold in shrimp. Serve shrimp salad on lettuce, and top with hard-boiled egg slices. Serves two.

Red Snapper in Snappy Sauce c olive oil 2 cloves garlic 2 lb red snapper filets c freshly squeezed lime juice 2 T freshly squeezed lemon juice 1 tsp cayenne pepper 1 tsp black pepper 2 tomatoes, diced 4 scallions, sliced thin green bell pepper, chopped red bell pepper, chopped Cilantro for garnish Heat oil in skillet, and saute garlic until golden brown. Lay fish in oil, and sprinkle with lime and lemon juice. Sprinkle cayenne and black peppers over all, then add tomatoes, scallions, and red and green bell peppers. Cover and simmer for fifteen minutes or until fish flakes easily with a fork. Garnish with cilantro. Serves four.

Brockway Tuna Salad1 can albacore tuna, packed in water, low sodium red onion, chopped c chopped celery 1 small jar diced pimentos (no salt) c Omega 3 Mayonnaise 1 c shredded romaine lettuce 1 T flaxseed oil 1 T lemon juice 1 tsp paprika tsp freshly ground pepper Drain tuna, then place in a colander and rinse thoroughly to remove any remaining salt. In a mixing bowl, combine tuna with onion, celery, pimentos, and mayonnaise, mixing thoroughly. Toss the lettuce with flaxseed oil and lemon juice, and make a bed of lettuce in a medium-size serving bowl. Dollop the tuna mixture on the lettuce bed. Sprinkle with paprika and pepper to taste. Serves one.

DOMESTIC LOW-FAT MEAT ENTReES.

(Beef, Chicken, Veal, Pork, Organ Meats, Game Meats) Beef Stir-Fried Beef with Vegetables Stir-Fried Beef with Vegetables12 oz boneless sirloin steak, trimmed of all visible fat, thinly sliced into small, bite-size strips 2 T olive oil 1 clove garlic, pressed c Burgundy wine 1 yellow onion, cut thinly into wedges 1 red pepper, seeded and cut into slender strips 2 celery stalks, chopped 4 oz thinly sliced carrots 4 oz sliced mushrooms 3 T lemon juice Saute the beef in half of the oil with garlic and half of the wine until the beef is browned. Remove from skillet. Heat the residual oil in the skillet. Saute the onion, red pepper, celery, and carrots until the onion is tender-about four minutes. Add the remainder of the wine. Add the mushrooms and lemon juice. Stir-fry mixture for approximately three more minutes. Combine the vegetables with the meat. Serves two.

Omega Meatb.a.l.l.s1 lb lean ground beef 1 T olive oil 1 medium carrot, grated 1 small scallion, finely diced 1 omega 3-enriched egg, beaten tsp powdered garlic tsp powdered onion Mix all ingredients and make into small b.a.l.l.s. Place the meatb.a.l.l.s in a Pyrex pan greased with olive oil. Bake covered at 350 degrees for thirty to forty-five minutes or until done. Serves two to three.

Beef and Spinach Scramble2 T olive oil 1 lb very lean ground beef 3 scallions, chopped 2 cloves garlic, minced 1 tsp black pepper 1 tsp basil 1 c fresh spinach, washed and steamed 4 omega 3-enriched eggs, scrambled In a large, heavy skillet heat olive oil. Add beef, scallions, garlic, pepper, and basil. Cook on low heat until meat is thoroughly browned. Turn heat up to medium and add spinach, stirring for five minutes. Add eggs and continue stirring for about one minute or until eggs are cooked. Serves four.

Auroch Beef Cabbage Rolls1 head cabbage 1 lb very lean ground beef 1 medium red onion, chopped 2 omega 3-enriched eggs tsp black pepper 1 tsp oregano 1 clove garlic, minced 6-8 medium-size tomatoes, peeled and pureed Wash cabbage and remove core. Steam for five minutes or until leaves are loose and slightly limp. Pull off leaves and set aside. Mix together all remaining ingredients, reserving 1/3 c tomato puree for later. Fill each cabbage leaf with meat mixture and roll. Place in 9 13-inch gla.s.s baking dish. Spread rolls with remaining tomato puree, and cover with foil. Bake at 350 degrees for one hour. Serves four to six.

Paleo-Correct Meat Loaf2 lb extra-lean ground beef 2 red onions, finely chopped 4 garlic cloves, minced red pepper, chopped c fresh cilantro, chopped c fresh parsley, chopped 2 tsp c.u.min 1 tsp pepper 3 omega 3-enriched eggs, beaten 2 T olive oil Mix all ingredients in a large mixing bowl. Spread mixture evenly in an 8 11-inch baking dish. Bake at 400 degrees for forty-five minutes or until well cooked. Serves eight.

Burgundy Walnut Beef Roast1 beef roast (2-3 lb) 6 large tomatoes, diced tsp black pepper 2 garlic cloves, minced 1 c Burgundy wine 1 red onion, diced 2 T freshly squeezed lemon juice 3 T olive oil 1 T dry mustard Place meat in covered deep roasting pan. Mix all other ingredients, and pour over meat. Cover and bake at 350 degrees for one to one and a half hours, and baste two or three times while baking. Serves six.

Chicken Kenny's Barbecued Spicy Chicken Kenny's Barbecued Spicy Chicken2 T fresh lemon juice 1 T fresh orange juice 2 scallions, finely chopped 1 tsp finely chopped fresh tarragon 1 tsp finely chopped fresh thyme 1 tsp finely chopped fresh sage 1 tsp fennel seeds, toasted and crushed Freshly ground black pepper to taste 4 boneless, skinless chicken breast halves In a large bowl combine all ingredients except chicken. Mix well to produce marinade. Place the chicken in the bowl, coat thoroughly, and marinate for one to two hours. For grilling: Fire up the barbecue and grill the chicken on medium heat, turning constantly while basting with the marinade until the b.r.e.a.s.t.s are cooked. For broiling: Cook under the broiler, turning constantly while basting with the marinade until done. Serves four.

Altamira Stuffed Chicken red onion, chopped 1 T olive oil 3-4 chopped chicken livers c Pinot Noir red wine c raisins c walnuts c celery 1 apple, cored, peeled, and diced 1 whole, skinned large chicken Saute onion in oil until tender. Mix in chopped chicken livers and brown. Pour in wine, add raisins, walnuts, celery, and apple, and simmer for five minutes. Stuff chicken with mixture and bake in covered dish at 400 degrees for one hour or until done. Serves three to four.

Gingery Chicken and Veggies c olive oil 2 cloves garlic, minced red onion, sliced 1 tsp powdered ginger 2 c cooked chicken breast meat, skinless and diced 1 c chicken broth (no salt) c chopped celery 1 c thinly sliced carrots bell pepper, sliced Heat oil mixture in heavy skillet, and saute garlic and onion. Add remaining ingredients and simmer until vegetables are tender. Serves four.

Chicken Cacciatore2 whole skinned chickens, cut up and trimmed of visible fat 1 tsp pepper 1 tsp oregano 1 red onion, sliced 1 c sliced mushrooms 4 celery stalks, cut in inch pieces c water 8 tomatoes, diced 1 tsp basil 1 tsp parsley Place chicken pieces in large baking dish. Sprinkle with pepper and oregano. Lay onion, mushrooms, and celery on top of chicken pieces. Pour in c water to cover bottom of dish. Spread tomatoes over chicken, and top with sprinkles of basil and parsley. Bake at 325 degrees for two hours or until chicken is done. Serves six.

Veal Slow - Cooked Veal with Salsa Slow - Cooked Veal with Salsa2 lb veal, sliced inch thick 2 c tomato salsa (recipe below) Place veal slices in crock pot, cover with salsa, and cook on low heat for five hours. Remove from pot and pour remaining salsa over meat before serving. Serves four.

Salsa6 large tomatoes, diced 1 yellow onion, minced 3 cloves garlic, minced 1 tsp black pepper c lime juice 1 tsp cayenne pepper 1/3 c finely chopped fresh cilantro Combine all ingredients and mix well. Makes 2 cups.

Sicilian Skillet Veal Chops8 veal chops 4 T olive oil Pepper to taste 1 T oregano 1 T chopped parsley 2 garlic cloves, minced 2 lb tomatoes skinned, boiled, and mashed In your largest skillet, brown chops in oil. Season with pepper. Sprinkle with oregano and parsley. Add garlic and tomatoes. Cover and simmer until tender, about thirty to forty minutes. Serves eight.

Pork Pork Chops Stuffed with Chicken Livers Pork Chops Stuffed with Chicken Livers6 double rib lean pork chops, trimmed of all visible fat 4 T olive oil 6 chicken livers, chopped lb mushrooms, chopped Pepper to taste 1 T finely chopped parsley Slit chops to make pockets. Saute the livers and mushrooms in 2 T of the olive oil. Season the chops with pepper and add parsley. Stuff pork chips with liver mixture and skewer to close pockets. Heat the remaining oil in a heavy skillet, add chops, and sear them over high heat on both sides. Place in large ca.s.serole dish, and bake at 350 degrees for twenty-five minutes or until tender. Serves six.

Broiled Tenderloin of Pork with Spicy Rub1 garlic clove, minced 1 T paprika 1 T dry mustard 1 T ground coriander 2 T olive oil 1 T red wine 1 lb very lean pork tenderloin, trimmed of all visible fat and cut b.u.t.terflied down the middle Mix garlic and dry spices in a mortar and pestle. Add in the oil and wine to make a paste. Rub the paste on the b.u.t.terflied pork one hour before broiling. Broil pork 2 to 3 inches from heat source for about six minutes per side or until it is cooked to desired condition. Serves four.

Isola Baked Pork Chops4 tomatoes, quartered 1 c peeled and diced eggplant 2 c sliced zucchini lb mushrooms, halved 1 clove garlic, minced 1 bay leaf tsp thyme tsp basil tsp chopped parsley tsp black pepper 1 T olive oil 4 lean pork chops Combine all ingredients except oil and pork chops. Grease a 9 13-inch baking dish with oil. Then layer the vegetable and spice mixture on bottom, and place pork chops on top. Cover and bake at 350 degrees for one hour or until meat is tender. Serve the vegetables as a separate dish. Serves four.

ORGAN MEATS.

Lorrie's Liver and Onions Lorrie's Liver and Onions c olive oil 1 red onion, sliced thin 2 cloves garlic, minced tsp basil tsp rosemary 1 lb calf's liver c Burgundy wine Heat oil in heavy skillet. Saute onion, garlic, basil, and rosemary until onions are tender. Add liver, reduce heat, and simmer for ten minutes. Pour in wine and continue to simmer for fifteen minutes. Serves four.

Sauteed Rocky Mountain Chicken Livers1 medium yellow onion, diced 2 garlic cloves, minced 1 green pepper, diced 2 T olive oil c Burgundy wine 1 lb chicken livers Saute the onion, garlic, and pepper in the oil with half of the wine. Add the livers and remaining wine. Saute the livers until they are firm and brown. Serves four.

GAME MEATS.

Buffalo Burgers Buffalo Burgers1 lb ground buffalo red onion, finely chopped 2 garlic cloves, minced 1 T basil 1 T oregano 2 tsp black pepper Mix all ingredients together in large mixing bowl until well blended. Shape meat into patties, and grill or broil on low heat, turning often. Serves four.

Tender Buffalo Roast3-4 lb buffalo roast 1 red onion, chopped 1 small turnip, chopped 2 carrots, sliced thin 2 cloves garlic, minced tsp black pepper 1 c red wine 1/3 c water 3 T chopped parsley Place meat in a large baking dish. Add all remaining ingredients. Cover and cook at 400 degrees for ninety minutes or until meat is done through to the center. Slice thinly and place on serving plate. Pour remaining juices over meat before serving. Serves six.

Rocky Mountain Elk Steaks4 medium-size elk steaks c olive oil 2 garlic cloves, minced red onion, sliced 1 tsp ground sage 1 tsp basil 1 tsp rosemary 1 c Burgundy wine Wash steaks thoroughly, and place in 9 13-inch baking dish. Heat olive oil on low heat in heavy skillet. Saute garlic, onion, and spices until tender. Stir in wine, and remove from heat. Pour over elk steaks. Cover and refrigerate for two to three hours. Grill or broil slowly until cooked as desired. Serves four.

Roast Pheasant with Fruit and Nut Stuffing1 pheasant (2-3 lb) c olive oil 1 T fresh ground pepper 1 T garlic powder 1 c freshly squeezed orange juice c raisins 3 cloves tsp ginger c dried and coa.r.s.ely chopped apricots (nonsulfured) tsp grated orange peel 1 c chopped pecans Preheat oven to 350 degrees. Wash and dry the pheasant, and brush with olive oil inside and out. Sprinkle inside and out with pepper and garlic powder. In a saucepan, combine the orange juice, raisins, and cloves. Bring to a boil, reduce the heat, and simmer for five minutes. Strain the mixture, discarding the cloves and reserving the orange juice and raisins. In a mixing bowl, combine the orange juice/raisin mixture, ginger, apricots, orange peel, and nuts. Mix well and use to stuff the pheasant. Place the pheasant, breast up, on a rack in a roasting pan and roast until tender, about thirty minutes per pound; brush frequently with the remaining orange juice. Place the pheasant on a serving platter, and trickle the liquid from the roasting pan over the pheasant. Serves two.

Barbecued Venison Steaks with Herbs2 T chopped rosemary 2 T chopped garlic 2 T chopped thyme c olive oil 4 venison steaks (4 oz each) Fresh ground pepper to taste Make a marinade by combining the herbs and olive oil in a mixing bowl. Marinate the venison for four hours in refrigerator, covered. Remove steaks from marinade, and shake off excess oil. For grilling: Place steaks on grill, season with pepper, and brush frequently with marinade. Cook the steaks for about two to four minutes per side until well cooked. For broiling: Place steaks on broiler in oven for about five minutes per side or until cooked to your taste. Serves four.

DRIED MEATS (JERKY).

Basic Beef Jerky Basic Beef Jerky2 lb lean beef, trimmed of all visible fat, cut into 1-inch-wide, 1/8-inch-thick strips with the grain of the muscle when possible The easiest way to make jerky is to buy your own food dryer. Place beef strips on the racks of a home food dryer (available at any large discount store), and dry the meat until it is tough and chewy (usually overnight). Alternatively, dry in your oven on ungreased cookie sheets. Set oven at lowest baking temperature, and keep the door propped open. Maintain the temperature between 140 and 150 degrees. Drying time varies among ovens but typically takes from four to twelve hours. The jerky is done when it is chewy and tough.

Spicy Beef Jerky 2 lb lean beef, trimmed of all visible fat, cut into 1-inch-wide, 1/8-inch-thick strips. (Almost any meat can be dried; try lean pork, venison, buffalo, even poultry and fish.) Follow instructions above for drying.

Chili powder c.u.min Garlic powder Onion powder Dry mustard Cayenne pepper Lemon pepper Turmeric Coa.r.s.e ground black pepper Curry powder White pepper Mix any and all combinations of the spices listed above in a medium-size bowl to make a dry rub. Let your personal taste and imagination guide you, varying the amount of each ingredient according to preference. Our favorite is equal amounts of c.u.min, garlic powder, coa.r.s.e ground black pepper, turmeric, and cayenne pepper. Dip each meat strip in the bowl of spices. Lightly coat and then marinate for at least thirty minutes; it's better if you have time to marinate the meat overnight in a covered bowl in the refrigerator. Then prepare jerky using method in recipe above.

Dried Salmon 2 lb salmon filets cut into - to 1-inch-wide, 1/8-inch-thick strips. Include the skin and try to use wild, rather than farmed, salmon. Wild salmon tastes much better.

Dry the salmon strips using the same method as with the beef jerky. Again, the easiest way is to use your own food dryer. Place the salmon strips on the racks of a home food dryer (available at any large discount store), and dry the meat until it is not hard but just a little chewy. The oven-baking method also works.

EGG DISHES.

Zesty Shrimp-Avocado Omelet Zesty Shrimp-Avocado Omelet2 omega 3-enriched eggs 1 T olive oil 1 T chopped scallions 1 T chopped tomatoes c small shrimp (fresh or thawed frozen) 1 tsp dried dill weed tsp black pepper Guacamole Fiesta (see page 189 for recipe) Crack eggs into a small bowl, and mix thoroughly with a fork or a wire whisk. Using a small, nonstick omelet skillet, heat oil on medium heat. Pour in eggs, and cook slowly until bubbles appear in the middle. Using a spatula, gently lift edges of omelet and allow uncooked egg to run off to sides. Once the omelet is firm, sprinkle scallions, tomatoes, and shrimp in center of omelet, and top with dill and pepper. Fold omelets in half, and cook for 30 seconds. Remove from pan, and top with Guacamole Fiesta. Serves one.

Scrambled Basil Eggs Topped with Salsa2 omega 3-enriched eggs 1 tsp dried basil 2 T Anaheim Cilantro Salsa (see page 190 for recipe) Crack eggs into a small bowl, add basil, and mix thoroughly with a fork or a wire whisk. Scramble eggs in a nonstick skillet. Remove the eggs with a Teflon spatula, and top with Anaheim Cilantro Salsa. Serves one.

Poached Eggs with Peach SalsaOlive oil 2 omega 3-enriched eggs 2 T Peach Salsa (see page 190 for recipe) Bring inch of water to a boil in a saucepan. Rub a little olive oil in the egg wells of an egg poacher (available at most kitchen and cooking specialty stores). Crack eggs into the egg wells and reduce heat to a slow boil. Place poacher in the saucepan and cover. Extra-large eggs take about seven minutes for soft yolks; medium eggs, about six minutes. Remove egg poacher from pan with a hot glove, and free the eggs with a flexible rubber spatula. Gently transfer the eggs to a plate, and smother with Peach Salsa. Serves one.

VEGETABLE DISHES.

Carrot-Mushroom Stir-Fry Carrot-Mushroom Stir-Fry6 carrots, sliced thin 4 T olive oil 5 scallions, sliced into 1-inch pieces 10 medium mushrooms, sliced thin 1 T lemon juice tsp black pepper Steam carrots until tender. Heat oil in large skillet. Add carrots, scallions, and mushrooms, and stir-fry until all are cooked. Add lemon juice and pepper, and mix well. Serves four.

Baked Mushrooms Contra Costa12 large white mushrooms 4 T lemon juice 2 T olive oil 2 T minced parsley 1 clove garlic, minced 2 T minced onion 1 tsp black pepper 2-4 T dry sherry Wash mushrooms and remove stems. Sprinkle lemon juice on each cap, and set in 9 13-inch baking dish. Mince stems and saute in olive oil. In a medium-size bowl, combine sauteed mushroom stems with remaining ingredients. Spoon stuffing generously into each mushroom cap. Cover and bake at 350 degrees for fifteen minutes. Serves three to four.

Marinated Mushrooms20 medium mushrooms 2 red onions, sliced c fresh chopped parsley 1 c olive oil c dry white wine c lemon juice 1 clove garlic, minced tsp black pepper 1 tsp oregano

Wash mushrooms, and slice in half. Combine with onions. In blender, puree remaining ingredients. Pour over mushrooms and onions, mixing well. Refrigerate overnight or longer. Serves four.

Ratatouille2 large onions, chopped 2 cloves garlic, minced 4 T olive oil 2 green peppers, seeded and cut into strips 1 lb sliced zucchini 1 lb diced eggplant 4 large tomatoes, skinned and wedged 3 T fresh chopped parsley tsp oregano tsp black pepper Saute onions and garlic in olive oil until tender. Add remaining ingredients, and bring to a boil. Reduce heat, cover, and let simmer until vegetables are tender (about thirty to forty-five minutes). Serves six to eight.

Spicy Stuffed Squash2 medium acorn squash water 2 medium carrots, cooked and chopped 2 small turnips, cooked and chopped 1 T olive oil tsp ground cinnamon tsp nutmeg 1 c peeled, coa.r.s.ely chopped apple Cut squash in half, and remove seeds and strings. Place squash, cut side down, in a 9 13-inch baking dish. Add water, and cover with foil. Bake at 350 degrees for thirty minutes. Remove from oven, and turn squash so that cut side is facing up. Cover with foil, and bake for twenty to thirty minutes more until tender. Scoop the pulp out of each squash half, keeping sh.e.l.ls intact. Place pulp in blender, and add carrots and turnips. Blend until smooth. Stir in oil, cinnamon, and nutmeg, blending well. Fold in apple, and spoon into squash sh.e.l.ls. Return to baking dish, and bake at 350 degrees for fifteen to twenty minutes or until heated through. Serves four.

Baked Tomatoes2 large tomatoes c minced mushrooms 1 tsp chopped parsley 1 clove garlic, minced 1 scallion, chopped 1 tsp finely chopped fresh basil tsp thyme c olive oil

Slice tomatoes in half, scoop out most of the pulp, and set in medium-size baking dish. Combine pulp with remaining ingredients, and fill each tomato half. Bake at 375 degrees for ten to fifteen minutes. Serves four.

Walnut Broccoli with Carrots c olive oil 1 medium onion, sliced in rings 2 large carrots, sliced diagonally 1/8 inch thick 2 large stalks broccoli, sliced inch thick c raw, sh.e.l.led walnuts Heat oil in heavy skillet, and saute onion until tender. Add carrots and broccoli, and stir-fry until tender yet crispy. Add walnuts, and cook three to five minutes longer. Serves two.

SALADS.

Spinach Salad a la Cordani Spinach Salad a la Cordani 1b pork tenderloin, sliced and chopped into fine pieces 2 T olive oil 1 bunch fresh spinach, washed, drained, and torn into pieces of desired size 1 can sliced water chestnuts (rinsed of salt) 1 lb fresh mushrooms, sliced thin 4 hard-boiled omega 3- enriched eggs, sliced Saute the pork tenderloin pieces in the olive oil until lightly browned. In a large serving bowl, toss together spinach, water chestnuts, and mushrooms. Top the salad with sliced, hard-boiled eggs and pork tenderloin pieces. Allow diners to add their own favorite dressing (see pages 190-191 for dressing recipes). Serves four.

Ambrosia Salad6 carrots, shredded 2 c fresh pineapple chunks c raisins c walnuts 1 T lemon juice In large bowl, mix all ingredients. Cover and chill before serving. Serves four.

Spinach Salad with Crabmeat2 large bunches fresh spinach leaves, washed and dried 1 Walla Walla, Vidalia, or Maui sweet onion, sliced thin 2 large tomatoes, sliced thin 1b cooked, shredded crabmeat 2 hard-boiled omega 3- enriched eggs, sliced thin Tear spinach leaves into small pieces, and mix with onions, tomatoes, and crabmeat. Just before serving, toss with Spinach Salad Dressing (see page 190) and top with egg slices. Serves four.

Carrot Salad8 carrots 1 medium red onion, sliced thin 1 green pepper, seeded and sliced thin 4 medium tomatoes, peeled and pureed c flaxseed oil c lemon juice 4 T dry mustard tsp black pepper Steam carrots until tender. Slice them thinly crosswise, and place in a large bowl. Combine remaining ingredients until well mixed, and then add to carrots, stirring until carrots are well coated. Refrigerate overnight, and serve well chilled. Serves four.

Almond Chicken Salad1 c cooked, diced chicken breast meat 1 c chopped romaine lettuce 1 c shredded b.u.t.ter leaf lettuce c chopped red cabbage c sliced almonds c chopped Medjool dates 1-2 T flaxseed oil 1-2 T freshly squeezed orange juice Combine all ingredients except liquids in a large serving bowl. Toss with flaxseed oil and freshly squeezed orange juice. Serves two.

Marinated Cauliflower Salad1 head cauliflower, small florets red onion, sliced green bell pepper, chopped 2/3 c marinade (below) In medium-size salad bowl, combine cauliflower, onion, and pepper. Pour marinade over entire mixture, and refrigerate overnight. Serves four.

Marinade:1 tsp black pepper 1 tsp dry mustard 6 tsp lemon juice 3 tsp red wine 1 c flaxseed oil 1 T dried onion flakes 1 T finely chopped fresh parsley, Mix all dressing ingredients in blender. Makes 1 cups.

b.u.t.ter Leaf Avocado Salad2 c shredded b.u.t.ter leaf lettuce 1 c chopped iceberg lettuce c raisins 1 c quartered tomatoes 1 c avocado slices Avocado oil Lemon juice Combine the lettuce, raisins, and tomatoes in a serving bowl, and layer the avocado slices around the top. Dress with avocado oil and lemon juice. Serves three.

Waldorf Salad2 c diced, unpeeled red apples 2 T lemon juice mixed with 2 T flaxseed oil 1 c thinly sliced celery c chopped walnuts c raisins 2 c chopped iceberg lettuce leaves Toss together first five ingredients. Serve on top of lettuce bed. Serves two.

CONDIMENTS, DIPS, SALSAS, SALAD DRESSINGS, MARINADES.

Omega 3 Mayonnaise Omega 3 Mayonnaise1 whole egg 1 T lemon juice tsp dry mustard c olive oil c flaxseed oil Put egg, lemon juice, and mustard in blender, and blend for three to five seconds. Continue blending, and slowly add oils. Blend until the mayonnaise is thick. Sc.r.a.pe mayonnaise into a snaplock plastic container and refrigerate. The mayonnaise should keep for five to seven days. Makes 1 cup.

Veggie Dip1 c Omega 3 Mayonnaise (recipe above) 1 tsp dried dill tsp garlic powder Pepper to taste Mix all ingredients together. It is better if refrigerated for one hour before serving, but it is not necessary. Makes a great dip for raw veggies or to use as a salad dressing. Makes 1 cup.

Tartar Sauce1 c Omega 3 Mayonnaise (recipe above) c finely chopped red onion T lemon juice tsp dried dill tsp paprika Pinch of garlic powder Mix ingredients together. Chill prior to serving. Makes 1 cups.

Ray's Catsup3 1b tomatoes, washed and sliced 2 medium onions, sliced 1/8 clove garlic bay leaf red pepper c unsweetened fruit juice (white grape, pear, or apple) 1 tsp whole allspice 1 tsp whole cloves 1 tsp whole mace 1 tsp celery seeds 1 tsp black peppercorns inch cinnamon stick c lemon juice Pinch of cayenne pepper Boil tomatoes, onions, garlic, bay leaf, and pepper until soft. Add fruit juice. Mix spices (allspice, cloves, mace, celery seeds, peppercorns, and cinnamon), and put into a small cloth spice bag. Add spice bag to mixture; bring to a boil and continue boiling, stirring frequently, until reduced by half. Remove the spice bag. Add lemon juice and cayenne pepper. Continue boiling for ten minutes more. Bottle catsup in clean jars, with inch of s.p.a.ce at top of jar for expansion. Seal and freeze immediately. Always refrigerate container that is currently in use. Makes about 2 cups.

Source: Neanderthin: A Caveman's Guide to Nutrition, Neanderthin: A Caveman's Guide to Nutrition, by Ray Audette. New York: St. Martin's Press, 1999. by Ray Audette. New York: St. Martin's Press, 1999.

Guacamole Fiesta3 ripe avocados 1 tsp freshly squeezed lemon juice 1 tsp coa.r.s.ely ground black pepper 1 tsp garlic powder 1 jalapeno pepper, finely diced, destemmed, and deseeded Mash avocados together with a fork or potato masher until smooth, and then stir in all other ingredients until well mixed. Makes 1 cups.

Anaheim Cilantro Salsa2 garlic cloves 1 large yellow onion, quartered 1 Anaheim pepper, quartered and seeded 3 jalapeno peppers 6 tomatoes, peeled, seeded, and chopped 1 c fresh cilantro 1 tsp ground c.u.min Freshly ground pepper to taste Mince garlic, onions, and peppers in a blender. Add tomatoes and cilantro, and continue blending until ingredients are mixed but still slightly chunky. Add c.u.min and pepper. Refrigerate until ready to use. Makes 2 cups.

Peach Salsa1 c fresh peaches, peeled and finely chopped c chopped red onions c chopped yellow or green peppers 1 T lime juice 2 tsp chopped fresh cilantro Cayenne pepper to taste In a medium-size bowl, stir all ingredients together. Cover and chill for up to 6 hours. Makes 2 cups.

Spinach Salad Dressing3 T dry mustard 1 clove garlic, minced 1 T black pepper 1 tsp cayenne pepper 1 tsp paprika 1 c Burgundy wine 1 c fresh tomatoes, pureed 2 c flaxseed oil 1 c lemon juice Combine all ingredients in blender. Pour into a cruet, and shake well before each use. Makes 5 cups.

Omega 3 Russian Salad Dressing1 c fresh tomatoes c flaxseed oil c lemon juice 3 T freshly squeezed orange juice 1 tsp paprika 1 small scallion or 1 tsp onion powder 1 tsp horseradish powder (optional) 1 garlic clove (optional) Put all ingredients in a blender, and blend until smooth. Makes 1 cup.

Raspberry Barbecue Sauce2 tsp olive oil c minced onion 1 T seeded and minced jalapeno chili c Ray's Catsup (see page 189 for recipe) tsp dry mustard tsp cayenne pepper 2 c fresh or frozen raspberries Heat oil in a heavy skillet, and saute onion and chili for about ten minutes. Add catsup, mustard, and cayenne, and heat until simmering. Add raspberries, and simmer for an additional ten minutes. Remove from heat and let cool. Pour into blender, and blend until smooth. Makes about 1 cups.

Kona Local Marinade c unsweetened fresh pineapple juice c olive oil 3 T lime juice 2 T finely grated fresh gingerroot Combine all ingredients in a small bowl, and whisk until well blended. Use to marinate beef, chicken, pork, or fish when barbecuing. Makes about 1 cup.

Garlic and Herb Marinade4 cloves garlic 4 T olive oil 1/3 c chopped fresh basil 1/3 c chopped fresh oregano 1/3 c chopped fresh parsley 6 T lemon juice 1 tsp black pepper

Mince garlic, and place in blender. Add remaining ingredients, and blend until well mixed. Use to brush on vegetables, chicken, or meat before and during grilling or broiling. Makes one-half cup.

SOUPS.

Chicken Vegetable Soup Chicken Vegetable Soup6 c water Meat of 1 whole chicken, diced 2 cloves garlic, minced 1 yellow onion, diced 1 bay leaf 1 tsp black pepper 6 fresh tomatoes, diced 2 small zucchini, sliced thin 3 carrots, diced In a large pot, combine water, chicken, garlic, onion, bay leaf, and pepper. Bring to a boil. Reduce heat, cover, and simmer for about two hours or until chicken is tender. Remove bay leaf and discard. Add remaining ingredients, and bring to a boil. Reduce heat and cover. Simmer for about twenty minutes or until vegetables are tender. Serves six.

Gazpacho4 large tomatoes, chopped 1 small onion, coa.r.s.ely chopped 1 clove garlic, peeled 1 c unsalted tomato juice 2 T lemon juice Pepper to taste Cayenne pepper to taste (optional) 1 sprig fresh parsley 4 ice cubes 1 medium cuc.u.mber, peeled and coa.r.s.ely chopped Blend all ingredients in a blender or food processor until vegetables are small but not pureed. Serves two.

Source: Cooking Healthy with One Foot Out the Door by Polly Pritchford and Delia Quigley. Summertown, TN: The Book Publis.h.i.+ng Company, 1995. by Polly Pritchford and Delia Quigley. Summertown, TN: The Book Publis.h.i.+ng Company, 1995.

Paleo Zucchini Soup2 T olive oil 1 red onion, chopped 5 cloves garlic, minced 2 qts water 2 c cooked, chopped beef, chicken, or pork 2 T dried basil 2 T dried parsley 2 T dried thyme 1 T black pepper 2 c chopped carrots 2 c chopped celery 2 c chopped zucchini 2 c fresh chopped tomatoes c fresh chopped parsley Heat olive oil, and saute onion and garlic. Bring water to a boil, and add sauteed onion and garlic, meat, basil, parsley, thyme, and pepper. Lower heat, and simmer for one hour. One hour before eating, add carrots and celery. One-half hour before eating, add zucchini. Ten minutes before eating, add chopped tomatoes and fresh parsley. Serves six.

Spicy Tomato Soup8 fresh tomatoes, pureed 1 c water c diced green chilies 1 c chicken broth 1 red onion, finely minced 2 cloves garlic, minced c diced chives 1 bell pepper, diced 1 tsp cayenne pepper 1 tsp paprika Combine all ingredients in a large soup pot, and cook on low heat for one hour. Serves six.

FRUIT DISHES AND DESSERTS.

Kyle's Apple Breakfast Kyle's Apple Breakfast1 large apple (any type), chopped into bite-size pieces 1 medium carrot, grated Handful of raisins Cinnamon Mix the apple, carrot, and raisins in a bowl, and sprinkle cinnamon over the top. Serves one.

Almost Frozen Mashed Bananas3-4 ripe bananas 1 tsp natural vanilla extract Mash bananas with fork or potato masher in a bowl, and thoroughly stir in vanilla. Put mixture in freezer for twenty to thirty minutes, until it is thick but not frozen solid. Serves three to four.

Fresh Cinnamon Applesauce6 apples 2-3 T fresh lemon juice 1 tsp cinnamon Core, peel, and slice apples. Combine with lemon juice in blender until smooth. Sprinkle with cinnamon and serve. Serves two.

Emerald Bay Fruit and Nut Mix c walnuts c pecans c raisins c chopped fresh apples c almonds c chopped Medjool dates 2 T lemon juice 1 tsp cinnamon Combine all nuts and fruits in a large serving bowl. Mix in lemon juice and cinnamon. Serve in small bowls. Serves four.

Baked Walnut-Cinnamon Apples4 apples 1 c raisins c chopped walnuts tsp cinnamon tsp natural vanilla extract c water Heat oven to 375 degrees. Core and pierce apples with a fork in several places around the center, to prevent them from bursting. Mix raisins, nuts, cinnamon, and vanilla in a small bowl. Fill center of each apple with this mixture. Place in a gla.s.s baking dish, and pour water into pan. Cover with foil, and bake for about thirty minutes or until tender. Serves four.

Peach-Almond Delight3 fresh peaches 4 oz slivered almonds 2 T diced Medjool dates 1 tsp natural vanilla extract 2 tsp cinnamon Wash the peaches, and cut each one into eight sections. Mix with the almonds and dates, and drizzle with vanilla; sprinkle cinnamon on top. Serves two.

Cantaloupe Stuffed with Blackberries and Pecans1 cantaloupe 1 c blackberries c chopped pecans Mint or spearmint leaves for garnish Cut cantaloupe in half (using a serrated knife), and scoop out seeds. Fill each cavity with blackberries and pecans. Garnish with mint or spearmint leaves. Serves two.