The Paleo Diet - Loren Cordain [80]
Brockway Tuna Salad
1 can albacore tuna, packed
in water, low sodium
½ red onion, chopped
½ c chopped celery
1 small jar diced pimentos
(no salt)
½ c Omega 3 Mayonnaise
1 c shredded romaine lettuce
1 T flaxseed oil
1 T lemon juice
1 tsp paprika
½ 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 ENTRÉES
(Beef, Chicken, Veal, Pork, Organ Meats, Game Meats)
Beef
Stir-Fried Beef with Vegetables
12 oz boneless sirloin steak, trimmed of all visible fat, thinly sliced into small, bite-size strips
2 T olive oil
1 clove garlic, pressed
¼ 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
Sauté 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. Sauté 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 Meatballs
1 lb lean ground beef
1 T olive oil
1 medium carrot, grated
1 small scallion, finely diced
1 omega 3-enriched egg, beaten
¼ tsp powdered garlic
¼ tsp powdered onion
Mix all ingredients and make into small balls. Place the meatballs 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 Scramble
2 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 Rolls
1 head cabbage
1½ lb very lean ground beef
1 medium red onion, chopped
2 omega 3-enriched eggs
¼ 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 glass 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 Loaf
2 lb extra-lean ground beef
2 red onions, finely chopped
4 garlic cloves, minced
½ red pepper, chopped
½ c fresh cilantro, chopped
½ c fresh parsley, chopped
2 tsp cumin
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 8½ × 11-inch baking dish. Bake at 400 degrees for forty-five minutes or until well cooked. Serves eight.
Burgundy Walnut Beef Roast
1 beef roast (2-3 lb)
6 large tomatoes, diced
¼ 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