Selasa, 12 April 2016


FATS & OILS

Fats are an essential component of cooking. They add flavor and texture to foods. They also are important to our health. They deliver the fat-soluble vitamins A, D, E and K throughout our bodies. In addition, fat plays a major role in helping us feel satiated and full. Basically, fat is where it’s at!

FOR THE LOVE OF BUTTER

To say that I love butter would be an understatement. When I was growing up, I used it in my egg salad instead of mayonnaise. When I was pregnant, I ate it by the spoonful.
In the strictest sense, butter is not Paleo, as no dairy was consumed in the Paleolithic era. As the Paleo movement has evolved, butter and ghee have become much-accepted and even praised foods by those who tolerate them. Butter from grass-fed or pasture-raised cows is a nutritional powerhouse.
Butter is a rich source of fat-soluble vitamins A, D, E and K. Vitamin A, in particular, is essential to a healthy immune system. Butter is also a good source of vitamin K–2, which has been found to help protect us from heart disease, promotes brain function and helps prevent cancer.
Once milk is removed, butter is left with very minimal traces of lactose and casein, the components some people are intolerant to. When milk solids are separated and removed, we are left with clarified butter or ghee, which have even less casein and lactose than butter. Clarified butter essentially is pure butter fat. It has a better tolerance to heat than butter, so is ideal for high-heat cooking.

For a foodie, nothing compares to butter’s rich, creamy flavor. Butter adds complexity and flavor to sautéed vegetables, sauces and browned meats that cannot be achieved with nonanimal sources of fat.

WHY FAT IS ESSENTIAL TO OUR HEALTH

Low fat, fat free, reduced fat—the food industry leads us to believe that food products with these labels are healthy. They tell us fat is bad and blame everything from heart disease to cancer on fat. But what they’re not telling us is that we need fat in order to live! It is an essential nutrient. Without it none of us would be alive.
Dietary fat is our precious source of the essential Omega 3 and Omega 6 fatty acids, which occur in nature in several different forms. The Omega 3 and 6 fats in plants, called Alpha Linolenic and Linoleic acid respectively, are transformed in the bodies of the animals we eat (and to a lesser degree, in our bodies) into the forms humans most need: DHA, the end-usable form of Omega 3, which is found in fish and grass-fed meats, and Arachidonic Acid, the form of Omega 6 that is found in organ meats and egg yolks. These fats are critical for bile flow, blood clotting, brain health, cell structure, temperature regulation, and for mediating inflammation. Our bodies need both Omega 3 and Omega 6 fats, in proper proportion to one another.
Fat is also where the body stores extra energy. When there is no food available, the body draws on fat stores to keep it running like a well-oiled machine. During exercise fat steps in as muscle fuel when glycogen stores have been depleted. (Note: This only happens after prolonged, strenuous exercise.) As a vital component of breast milk, fat is extremely important for optimal infant brain development. Additionally, this fabulous nutrient plays a key role in the brain, nervous system, skin and every cell in the body. Fat is mandatory for the absorption of the fat-soluble vitamins A, D, E and K and for hormone production.
Make healthy fats part of your daily meal plan and know that fat free is not the answer regardless of the hype.

FATS AND OILS SAFE FOR FRYING, SAUTÉING AND BROWNING

Saturated fats are the best options for cooking; since they are chemically stable, they are resistant to damage from heat. Opt for grass-fed, organic and unrefined options.

FATS AND OILS SAFE FOR COLD USE IN SALADS, SAUCES OR CONDIMENTS

These oils should be unrefined, expeller-pressed or cold-pressed to avoid high heat and chemical processing that will damage the oils.

UNHEALTHY FATS AND OILS TO AVOID

These fats are either man-made or highly processed with chemicals. These oils oxidize easily and become rancid, causing inflammation in the body. Avoid anything that is hydrogenated or partially hydrogenated.
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Delectable SIDE DISHES

Side dishes not only add a variety of micronutrients to a healthy diet, they liven up the dinner table with color and flavor. Ever since I adopted a Paleo diet, the range of vegetables I cook has tremendously widened. I become ecstatic at the sight of something I have never tried or made before. A CSA is a great way to broaden your veggie horizons!
I have included a variety of sides here that can be prepared quickly to accompany many of your favorite main dishes.

PEPPER AND CARROT PURÉE

SERVES 4

INGREDIENTS

2 red bell peppers, halved and seeded
1 ½ lbs/680 g carrots, peeled and chopped
2 tbsp/30 ml balsamic vinegar
½ tsp sea salt
¼ tsp pepper
¼ cup/60 g butter
½ tsp sweet paprika
2 tbsp/5 g cilantro

COOKING INSTRUCTIONS

Preheat oven to 350°F/177°C. Place peppers on a baking sheet, cut-side down. Bake for 45 minutes or until peppers are blackened. Remove the skins. While the peppers are baking, place carrots in a large pot, cover with water and bring to a boil. Boil until carrots are soft, about 30–45 minutes. Drain carrots. Using an immersion blender purée the peppers, carrots, balsamic vinegar, salt, pepper, butter, paprika and cilantro.

BRAISED SAVOY CABBAGE

SERVES 4

INGREDIENTS

4 bacon slices, diced
1 head cabbage
1 cup/200 g carrots, peeled and diced
½ yellow onion, diced
¼ cup/40 g green garlic, diced
sea salt and pepper
½ cup/120 ml Chicken Broth

COOKING INSTRUCTIONS

Heat a heavy-bottomed pan over medium-low heat. Add bacon and cook until crispy. Once bacon is cooked, set bacon bits aside, leaving bacon fat in the pan. Let the bacon fat cool slightly.
Meanwhile, cut the heads of the cabbage in quarters. Cut out the cores and cut the quarters into thick slices. Add the carrots and onion to the pan and cook over medium-high heat until soft, about 10 minutes. Add the garlic and sauté for 2 more minutes. Stir in the cabbage and generously salt and pepper. Add the chicken broth. Turn down the heat to a simmer, cover and cook for about 15 minutes or more until the cabbage is tender and chicken broth has evaporated. Top with bacon bits and serve immediately.

HONEY-AND-CITRUS-GLAZED PARSNIPS

SERVES 4

INGREDIENTS

FOR THE GLAZE:
juice of half an orange
juice of half a lime
2 tbsp/45 g raw honey
6 parsnips, peeled, trimmed and cut into batons
sea salt and pepper
leaves from 3 sprigs thyme
3 tbsp/45 ml coconut oil or ghee

COOKING INSTRUCTIONS

Preheat the oven to 350°F/177°C. Mix the orange juice, lime juice and honey. Place the parsnips in an ovenproof dish or baking sheet. Season parsnips generously with salt and pepper, add thyme and drizzle with ⅔ of your glaze. Toss the parsnips with the melted ghee or coconut oil. Cook for 20 minutes. Add the rest of the glaze and toss to make sure the parsnips are well combined. Cook for an additional 20 minutes or until the parsnips are soft and lightly browned.

CUMIN-ROASTED CARROTS

SERVES 6

INGREDIENTS

¼ tsp sea salt
1 ½ tsp/4 g cumin
¼ tsp coriander
3 tbsp/45 ml fresh orange juice
zest of 1 orange
1 tsp/1 g fresh thyme
2 lbs/910 g carrots, peeled whole
2 cloves garlic, minced
3 tbsp/45 ml ghee, melted

COOKING INSTRUCTIONS

Preheat oven to 400°F/204°C. Mix the salt, cumin, coriander, orange juice, orange zest and thyme in a bowl. Reserve 2 tbsp/30 ml of mixture. Spread carrots and garlic on a baking sheet, toss with ghee and drizzle with sauce. Make sure it is well combined. Bake for 30 minutes or until carrots are tender. Toss with remaining sauce and serve.

WHOLE ROASTED SWEET POTATOES WITH TWO TOPPINGS

INGREDIENTS

FOR TOPPING 1:
¼ cup/60 ml extra-virgin olive oil
1 tsp/1 g fresh rosemary, minced
2 cloves garlic, minced
Top with Crispy Sage
FOR TOPPING 2:
3 tbsp/45 ml coconut oil
½ tsp ground cinnamon
⅛ tsp ground nutmeg

COOKING INSTRUCTIONS

Preheat oven to 400°F/204°C. Prick each sweet potato a few times with a fork. Place them on a baking tray on the top rack of an oven and cook for 50–60 minutes or until they are completely tender.
Meanwhile, prep your toppings by whisking together the ingredients for each option. Serve alongside roasted sweet potatoes and allow your guests to pick their own toppings!

ROASTED PARSNIPS AND APPLES

SERVES 6

INGREDIENTS

1½ lbs/680 g parsnips, peeled and chopped
2 large apples, cored and chopped
1 medium shallot, chopped (about ½ cup/160 g)
1 tbsp/3 g fresh sage, chopped, plus 1 tsp/1 g fresh sage, chopped
¼ cup/60 ml ghee, melted
½ tsp sea salt
¼ tsp pepper
1 tbsp/15 ml fresh orange juice
1 tsp/5 g orange zest

COOKING INSTRUCTIONS

Preheat oven to 425°F/218°C. Combine parsnips, apples, shallots, 1 tbsp/3 g sage, ghee, salt and pepper. Toss to combine and spread onto a baking sheet. Cook for 1 hour. Halfway through, open oven and toss the ingredients to make sure the fruit and vegetables are well combined. After cooking, toss with orange juice, orange zest and additional teaspoon/1 g of sage. Serve.

BABY ZUCCHINI WITH FRESH GARDEN HERBS

SERVES 4

INGREDIENTS

1 tbsp/15 ml ghee
1 ½ lbs/680 g baby zucchini, chopped in ½-inch/1-cm coins sea salt and pepper
1 tsp/1 g fresh oregano, chopped
1 tbsp/3 g fresh parsley, chopped

COOKING INSTRUCTIONS

Heat ghee in a heavy-bottomed skillet with a lid. Add zucchinis and season with salt and pepper. Put lid on and cook for 5 minutes. Cook for an additional 5 minutes uncovered. Sprinkle with fresh herbs. Adjust salt and pepper to taste.

CHORIZO CAULIFLOWER RICE

SERVES 4

This dish bursts with flavor, and can be served as a side or a one-pot meal. The chorizo adds heat and makes this dish rich and satisfying.

INGREDIENTS

1 head cauliflower
1 tbsp/15 ml ghee
½ large red onion, diced
1 red bell pepper, chopped
3 cloves garlic, minced
½ lb/230 g chorizo
1 tsp/1 g smoked paprika
1 tsp/1 g dried red pepper flakes
cilantro, chopped and avocado, sliced (garnish)

COOKING INSTRUCTIONS

Remove the stem of the cauliflower and put through food processor until it resembles rice. Heat ghee over medium-high heat in a heavy-bottomed pan. Sauté onions and bell pepper until soft, about 5 minutes. Add garlic and chorizo. Sauté for a few minutes, until chorizo starts to lightly brown. Then add cauliflower, paprika and red pepper flakes. Sauté for a minute or two, until all the ingredients are well combined. Add chicken broth and cook until cauliflower is tender and broth has evaporated. Serve topped with cilantro and sliced avocado.

BRAISED RED CABBAGE WITH FENNEL AND APPLE

SERVES 4

INGREDIENTS

2 tbsp/30 ml butter
1 small white onion, chopped
2 fennel bulbs, sliced
2 apples, cored and chopped
2 cloves garlic, minced
½ head of purple cabbage, chopped
½ cup/120 ml Chicken Broth
Sea salt and pepper

COOKING INSTRUCTIONS

Heat butter in a large sauté pan over medium heat. Add onion, fennel and apple and sauté until soft, about 10 minutes. Add garlic and cook for an additional minute, until fragrant. Add cabbage and broth. Generously salt and pepper. Toss to make sure it is all well coated and well mixed. Turn the heat to low and let cook until cabbage is tender, about 25 minutes. Adjust salt and pepper and serve.

SAUTEED BROCCOLI WITH PARSLEY AND ANCHOVY SAUCE

SERVES 4

The anchovies combined with butter impart a perfectly savory flavor, or umami, to the broccoli. This dish is excellent with a lightly seasoned grilled meat.

INGREDIENTS

1 lb/455 g broccoli rabe, ends trimmed
¾ cup/180 ml water
1 tbsp/15 g butter
2 cloves garlic, minced
FOR THE SAUCE:
3 anchovy fillets, minced
1 tbsp/15 ml extra-virgin olive oil
½ tsp lemon zest
1 tbsp/3 g fresh flat-leaf parsley, chopped
½ tsp crushed red pepper
¼ tsp sea salt

COOKING INSTRUCTIONS

Place water in a large skillet with broccoli rabe and heat over medium-low heat. Cover and allow it to steam, about 8–10 minutes. When the water has evaporated and the broccoli is fairly tender remove the cover and add butter and garlic. Sauté for 3 minutes until broccoli is lightly browned. In a separate bowl, mix anchovies, olive oil, lemon zest, parsley, red pepper and salt. Pour sauce over broccoli rabe. Toss and serve.

CAULIFLOWER AND LEEK MASH

SERVES 4

INGREDIENTS

1 small head cauliflower, cut into florets
1 cup/240 ml Chicken Broth
3 pieces of bacon, diced
¼ cup/45 g leeks, thinly sliced
3 cloves garlic, minced
1-2 tbsp/15-30 g butter
¼ cup/10 g fresh parsley, chopped

COOKING INSTRUCTIONS

Place cauliflower and chicken broth in a pot with a tight-fitting lid. Bring to a boil, then simmer until cauliflower is tender and mashes easily.
Meanwhile, heat a heavy-bottomed pan over medium-low heat. Add bacon and cook until crispy. Once bacon is cooked, set bacon bits aside, leaving bacon fat in the pan. Let the bacon fat cool slightly.
While cauliflower is cooking, add leeks to the bacon grease and sauté over medium heat. Sauté leeks until soft, about 5 minutes. Add garlic and sauté for a minute or two until fragrant. Set aside. Once cauliflower is ready, mash down with a fork and add leek/garlic sauté and butter to pot. Use 2 tbsp/30 g of butter, if you prefer a creamier consistency. Use an immersion blender to thoroughly mix to desired consistency. Mix in chopped parsley with a fork. Top with bacon and serve!

BLACK SESAME GREEN BEANS

SERVES 4

INGREDIENTS

2 tbsp/30 ml coconut oil, preferably expeller-pressed
1 lb/455 g green beans, ends trimmed
1 tbsp/15 ml coconut aminos
1 tsp/5 ml unrefined, expeller- or cold-pressed sesame oil
1 tbsp/10 g toasted black sesame seeds
sea salt and pepper to taste

COOKING INSTRUCTIONS

Heat coconut oil in a wok or heavy-bottomed skillet over medium-high heat. Add green beans and sauté until tender, about 7 to 10 minutes. Turn off heat, add coconut aminos, sesame oil and sesame seeds. Add salt and pepper to taste.

BUTTER-BRAISED RADISHES

SERVES 4

INGREDIENTS

2 cups/400 g radishes, sliced and tops removed
2 tbsp/30 ml unsalted butter
¼ cup/60 g shallots, finely chopped
½ cup/120 ml Chicken Broth
2 tsp/10 ml apple cider vinegar
2 tsp/15 g raw honey
¼ tsp sea salt
dash of pepper

COOKING INSTRUCTIONS

Trim the radishes and slice them into ⅓-inch/¾-cm thick rounds. Melt the butter over medium heat. Add the shallots and cook, stirring until soft. Add the radishes and cook, stirring occasionally until they begin to soften, 5 to 7 minutes. Add the broth. Bring to a simmer, cover and cook until the radishes are crisp but tender. Uncover, raise the heat to high and add the vinegar, honey and salt. Cook, stirring occasionally, until most of the liquid has evaporated to a glaze, 2 to 3 minutes. Sprinkle with a dash of pepper and serve immediately.

CARAMELIZED FENNEL

SERVES 4

When fennel cooks, the strong licorice or anise flavor tends to subside and, as it caramelizes, the fennel takes on a sweeter flavor. This is the perfect accompaniment to grilled fish or chicken.

INGREDIENTS

2 tbsp/30 g butter
2 medium fennel bulbs, halved and thinly sliced
½ tsp sea salt
1 tbsp/15 ml balsamic vinegar

COOKING INSTRUCTIONS

Heat butter in a large skillet over medium heat. Add fennel and cook, stirring occasionally, until soft and beginning to brown, about 10 to 12 minutes. Sprinkle with salt, stir in vinegar and remove from heat.

CHEF’S TIP

Save the feathery fronds (tops of the fennel) and chop them up to add flavor to soups and salads.

SPICED CHARD WITH CURRANTS

SERVES 4

INGREDIENTS

2 tbsp/30 g ghee
½ cup/120 g shallots, minced
2 cloves garlic, minced
1 bunch red chard, stems removed and leaves julienned
½ tsp sea salt
¼ cup/60 g currants
1 tsp/5 g crushed red pepper flakes
1 cup/240 ml Chicken Broth or water

COOKING INSTRUCTIONS

In a large skillet, heat ghee over medium heat. Add the shallots and cook, stirring, until soft, about 5 minutes. Add garlic and cook until fragrant, about 2 minutes. Take care so the garlic doesn’t burn. Add chard, salt, currants and red pepper flakes. Stir and make sure it is all well mixed. Add broth or water and bring to a boil. Reduce heat to low and simmer for 15 to 20 minutes or until the liquid has evaporated. Stir occasionally. Taste and adjust salt as needed.

SHREDDED BRUSSELS SPROUTS WITH PANCETTA

SERVES 6

INGREDIENTS

1 ½ lbs/680 g Brussels sprouts
1 tbsp/15 g ghee
4 oz/115 g pancetta, diced
1 medium shallot, diced (about ½ cup/160 g)
2 cloves garlic, minced
¼ tsp sea salt
¼ tsp pepper
½ cup/120 ml Chicken Broth

COOKING INSTRUCTIONS

Discard the stem end of the Brussels sprouts and use a food processor to shred the sprouts. Warm the ghee in a heavy-bottomed pan over medium-high heat. Add the pancetta and sauté until crisp. Add shallot and cook for a few minutes until soft, then add garlic and sauté for a minute until fragrant. Add the Brussels sprouts, salt, pepper and broth. Sauté until sprouts are soft and broth has reduced. Adjust salt and pepper and serve immediately.

ROASTED MEDITERRANEAN VEGETABLES

SERVES 6

INGREDIENTS

2 large zucchinis, cut lengthwise then chopped
1 large eggplant, peeled and chopped
1 red bell pepper, seeded and chopped
1 red onion, chopped
5 medium tomatoes, whole
10 cloves garlic, whole
sea salt and pepper
2 tbsp/30 g ghee, melted
1 tbsp/15 ml balsamic vinegar

COOKING INSTRUCTIONS

Preheat oven to 375°F/190°C. Arrange Zucchinis, eggplant, red bell pepper, red onion, tomatoes and garlic on a baking dish in a single layer. Generously salt and pepper the vegetables and toss them with melted ghee. Drizzle with balsamic vinegar. Cook for 25 minutes.

KUKU SABZI (PERSIAN HERB FRITTATA)

SERVES 6

There are many variations of kuku sabzi. Some include walnuts and dried barberries. The only version I ever knew growing up was the one my mom and aunts made. Their version is a simple one with lots of fresh herbs, eggs, salt and pepper. This dish is often served alongside lunch or dinner, but I also think it makes a great breakfast!

INGREDIENTS

3 bunches parsley
2 bunches cilantro
1 bunch dill
1 ½ cups/270 g leeks (light parts only), sliced
6 eggs
1 tsp/5 g sea salt
½ tsp pepper
3 tbsp/45 g ghee

COOKING INSTRUCTIONS

Wash and thoroughly dry your parsley, cilantro and dill. One they are washed and dried, pulse them in the food processor along with the leeks to chop them, but take care to not overblend them and make them soggy.
Crack the eggs in a separate bowl, add the salt and pepper and mix together. Combine the egg mixture with the herb mixture. Heat a heavy-bottomed pan such as cast iron over medium-low heat and add the ghee. Add the herb and egg mixture and cook until the edges are browned.
Watch your frittata carefully to make sure it cooks through but doesn’t burn. Turn down heat if needed. Cooking it at a low temp the frittata may not be ready to flip for 30 minutes. Periodically run a spatula along the edges to loosen it, so it will flip more easily. Once ready, flip. My mom always flips the frittata whole. If you are finding that difficult, use your spatula to cut it into 4 pieces and flip each piece individually. Cook for another 10 minutes, until the other side is also browned and the frittata is cooked.

COCONUT CAULIFLOWER RICE

SERVES 4

INGREDIENTS

1 small head cauliflower
2 tbsp/30 ml coconut oil
¼ cup/15 g scallions, chopped
2 cloves garlic, minced
¼ cup/20 g shredded coconut
½ cup/120 ml coconut milk
¼ tsp sea salt
¼ tsp pepper

COOKING INSTRUCTIONS

Remove the stem of the cauliflower and put through food processor until it resembles rice. Heat coconut oil in a heavy-bottomed pan over medium heat. Sauté scallions for about 3 minutes, then add garlic and shredded coconut and sauté for an additional 3 minutes. Add milk and cauliflower rice. Stir occasionally to prevent it from sticking. Cook until liquid evaporates. Add salt and pepper to taste and serve.
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SAUCES & SALSAS from Scratch

Making your own sauces, bases and condiments is more rewarding than buying them, and results in healthier dishes packed with flavor. Homemade broth gives soups and sauces depth and complexity that cannot be achieved with store-bought varieties. Homemade salad dressings made with fresh herbs and fresh oils are aromatic, have phenomenal flavor and lack the sugar that you often find in prepackaged varieties.
A homemade stock, or broth, is the foundation of most well-prepared entrees and is essential for good home cooking. Homemade bone broth is one of the most nutrient-dense foods, rich in collagen, amino acids, gelatin and many minerals. The form calcium takes in bone broth is very easy for the body to absorb and digest. Research and observation of traditional cultures that cook with bones has taught us that gelatin has many benefits, including improving digestion and soothing the gastro intestinal tract. In addition, gelatin has been found to build strong cartilage and bones and also benefits the skin, immune system and heart. Gelatin and bone broth are true superfoods!
Most sauces, salsas, salad dressings and mayonnaise are simple to create at home. When making these items from scratch, you avoid questionable ingredients such as preservatives, vegetable oils and high-fructose corn syrup that are found in many store-bought varieties.
Whipping up sauces and salsas from scratch may take a few extra minutes, but you will be rewarded with a more delicious and healthier meal. Well worth the effort!

CHICKEN BROTH

MAKES 10–12 CUPS/2400–2840 ML
Although the heads and feet are listed as optional, I highly recommend that you include them when making broth, as these are the most gelatinous parts of the animal. Chicken skin is rich in collagen, and also a great addition to broth.
If you don’t have all the vegetables on hand, just skip them. Each adds more depth and flavor to broth, but no one vegetable is necessary. The only three ingredients that are necessary are the bones, water and vinegar!

INGREDIENTS

3 lbs/1 kg chicken pieces (carcass, including necks and backs)
2 chicken heads (optional)
4 chicken feet (optional)
1 leek, cut into several pieces (white and green parts)
1 large onion quartered
2 carrots, peeled and cut in half
2 ribs celery, cut in half
2 bay leaves
10 sprigs parsley
8–12 cups/2–3 L filtered water
1 tbsp/15 ml apple cider vinegar

COOKING INSTRUCTIONS

Place the bones, chicken heads and feet (if using) in the slow cooker. Add the vegetables, bay leaves, water and apple cider vinegar. Cook on low for 10–12 hours. Remove all vegetables and bones and put broth through a strainer. Refrigerate overnight. The fat will have solidified at the top by the next day. Remove fat and discard or reserve for another use. Discard bay leaves. Refrigerate broth and use within a few days or freeze.

CHEF’S TIP

Make broth using a whole chicken. Allow broth to cool, remove meat from the carcass and use it for chicken salad or casseroles.

BEEF BROTH

MAKES 10–12 CUPS/2400-2840 ML
Adding roasted bones and vegetables to broth makes it more aromatic and flavorful. If you are in a hurry, throw your bones in to the slow cooker with filtered water and apple cider vinegar. You will still make a nutritious broth that will be much more flavorful than any store-bought variety. When you do have the time, I recommend taking the extra steps.

INGREDIENTS

4 lbs/2 kg beef bones
1 medium onion, quartered
2 carrots, peeled and cut in half
2 stalks celery, cut in half
4 sprigs thyme
1 bay leaf
8–12 cups/2–3 L filtered water
1 tbsp/15 ml apple cider vinegar

COOKING INSTRUCTIONS

Preheat oven to 450°F/232°C. Place the bones in a roasting pan and roast uncovered for 30 minutes. Transfer the bones to the slow cooker. Add the vegetables, thyme, bay leaf, water and apple cider vinegar. Cook on low for 8–24 hours. Remove all vegetables and bones, and put broth through a strainer. Refrigerate overnight. The fat will have solidified by the next day; remove it and discard or reserve for another use. Discard thyme and bay leaf. Refrigerate broth and use within a few days or freeze.

CHEF’S TIP

Freeze some broth in wide-mouth mason jars to use for soup. Freeze some in muffin tins and, once frozen, transfer to a plastic bag and store in freezer. These ½ cup/120-ml portions are the perfect slow-cooker recipes!

HOMEMADE KETCHUP

MAKES 2 CUPS/470 ML
Homemade ketchup isn’t for everyone. Some of us are more attached to the familiar taste of store-bought ketchup. For me, store-bought ketchup was always too sweet, even more so since I’m eating Paleo.
This ketchup is light, sweet, tangy and has depth.

INGREDIENTS

2 tbsp/30 g ghee
1 cup/150 g onions, diced
1 tbsp/10 g garlic, minced
¼ bunch thyme, tied with kitchen string
3 lbs/1 kg tomatoes, peeled, seeded and diced
¼ cup/60 ml maple syrup
⅓ cup/80 ml apple cider vinegar
¼ cup/60 ml tomato paste
1 bay leaf
½ tsp dry mustard powder
⅛ tsp cayenne
¼ tsp allspice
⅛ tsp crushed red pepper
2 tsp/10 g sea salt

COOKING INSTRUCTIONS

Heat a large skillet over medium-high heat. Add the ghee. Brown onions until soft, about 5 minutes. Add the garlic and sauté for 1 minute. Add the remaining ingredients. Bring to a boil, then simmer for 40 minutes, until slightly thickened.
Discard the thyme. Allow the sauce to cool and either purée with an immersion blender or transfer to a regular blender and purée until smooth. Return the ketchup to the pan and simmer for 1 hour, stirring occasionally. If stored in an airtight container, the ketchup can be kept in the fridge for up to a month.

CHEF’S TIP

Your ketchup will be as good as your tomatoes! It’s best to make this recipe with organic tomatoes when they are in season.

HOMEMADE COCONUT MILK (THE EASY WAY)

MAKES 3-4 CUPS/700-950 ML
We try to limit our use of canned coconut milk. You can find some BPA-free brands, but most of them have additional ingredients such as guar gum. I still think the healthiest option is to make it yourself!
You can make coconut milk using various methods, including making it from desiccated coconuts or from fresh coconuts. The latter takes a fair amount of work. This method relies on a store-bought package of shredded coconut.

INGREDIENTS

8 oz/227 g package of finely shredded coconut
3–4 cups/700-950 ml of hot water, not boiling

COOKING INSTRUCTIONS

Place coconut and hot water in blender for about 45 seconds. Line a strainer with 2 layers of cheesecloth or use a nut milk bag. Pour the contents of the blender through the strainer and into a large bowl. Pull the edges of the cheesecloth together and squeeze out the remainder of the coconut milk. Refrigerate the coconut milk and use within 1–2 days.

CHEF’S TIP

Depending on your need, vary the amount of water. Less water will give you a creamier coconut milk. If you are making the milk to add to smoothies or a recipe that doesn’t require a lot of cream, use more water and make more milk from one package. Coconut milk freezes well in freezer-safe glass jars!

PISTACHIO PESTO

MAKES ABOUT 2 CUPS/470 ML
Pesto is so versatile: herbs and nuts can be mixed and matched to provide endless flavor options. I have yet to meet a pesto that I didn’t like, at least just a little bit!
Pistachios replace the traditional pine nut in this pesto recipe, adding depth to the flavor. Bonus: They are more affordable than pine nuts.

INGREDIENTS

1 ½ cups/40 g fresh basil
½ cup/20 g fresh parsley
1 tbsp/3 g fresh mint
¾ cup/125 g dry-roasted
pistachios, shelled
1 clove garlic
¼ cup/60 ml fresh lemon juice
½ tsp lemon zest
½ tsp sea salt
¼ tsp pepper
¾ cup/180 ml extra-virgin olive oil

COOKING INSTRUCTIONS

Combine basil, parsley, mint, pistachios, garlic, lemon juice, lemon zest, salt and pepper in a food processor until coarsely chopped. Add the oil and process until fully incorporated and smooth. Adjust salt and pepper to taste.

FOUR-HERB SPICY CHIMICHURRI

MAKES ABOUT 2 CUPS/470 ML
Chimichurri is an Argentinian sauce typically served with grilled meats. I first had it in 2004 when I visited Argentina, and later again when I spotted a recipe. I have been making many variations since. This four-herb version is my favorite.

INGREDIENTS

1 cup/40 g fresh parsley
½ cup/20 g fresh cilantro
¼ cup/10 g fresh basil
1 tbsp/3 g oregano
2 tbsp/20 g white onion, chopped
2 tbsp/20 g red bell pepper chopped
1 serrano pepper, chopped
3 cloves garlic
½ tsp sea salt
½ tsp pepper
½ tsp cumin
1 tsp/7 g chili powder
6 tbsp/90 ml extra-virgin olive oil
2 tbsp/30 ml red wine vinegar

COOKING INSTRUCTIONS

Mix all ingredients in a food processor. Pulse a few times until blended but still coarse.

CHEF’S TIP

The chimichurri can be served immediately, but the flavors are greatly improved after a few hours.

BLANCHING AND PEELING TOMATOES

I rarely use canned tomatoes, as I can easily cut, peel and chop them myself! Blanching tomatoes is healthier and less wasteful than buying canned, as you minimize your use of packaging!

INGREDIENTS

up to 8 tomatoes per round of blanching

COOKING INSTRUCTIONS

Boil about 4 quarts of water. Set up a cold-water bath by placing water and ice cubes in a large bowl. Cut an “x” in the bottom of each tomato, carefully drop in the boiling water and cook for 1 minute or until skin starts to break. Remove a few tomatoes at a time and dunk in the cold bath. You should be able to easily peel the skin off by hand. Peel the skin, cut the tomatoes in half and scoop or squeeze the seeds out. Use as needed.

CRISPY SAGE

SERVES 8

Delicate and crunchy with a wonderfully piney flavor, crispy sage adds an impressive touch to burgers or roasted sweet potatoes.

INGREDIENTS

1 bunch fresh sage
3 tbsp/45 g butter
coarse sea salt

COOKING INSTRUCTIONS

Pinch off leaves from sage. Heat butter in a medium-sized skillet over medium-high heat until hot. Watch closely so as not to burn. Fry the sage leaves in batches, taking care not to overcrowd the pan. Place them stem-side up and cook for 30 seconds each until crispy and very lightly browned. Transfer to a paper towel and sprinkle with sea salt.

CHIPOTLE PEPPERS IN ADOBO SAUCE

MAKES ABOUT 2 CUPS OR 7–10 PEPPERS
Chipotle peppers in adobo sauce are one of my favorite ingredients. They add smoky heat and depth to otherwise simple dishes such as fruit salsa.
I stopped using them when I started following a Paleo diet, as many of the canned varieties are loaded with questionable ingredients. I finally made my own recipe that tastes identical to the store-bought version.

INGREDIENTS

7-10 chipotle peppers, stems removed and split lengthwise
1 cup/160 g strained tomatoes in a jar
¼ cup/60 ml apple cider vinegar
¼ cup/40 g onion, minced
2 cloves garlic, crushed
2 tbsp/45 g raw honey
½ tsp sea salt
½ tsp cumin
¼ tsp cinnamon
⅛ tsp allspice
pinch of cloves

COOKING INSTRUCTIONS

Combine all of the ingredients in a pan, bring to a simmer, cover and simmer on low for 30 minutes. Remove the lid and simmer on low for an additional 30 minutes to allow the sauce to thicken. Once the sauce has thickened, cool sauce and peppers and store for later use. They should keep in the fridge for about a week, or you can freeze them for later use.

CHEF’S TIP

Freeze these in ice-cube trays and use as needed.

GHEE

MAKES ABOUT 1½ CUPS/ 350 ML
Ghee is butter that has been simmered and the milk solids are removed, leaving pure butter, fat or ghee (the Hindi word for fat).
There is a slight difference between clarified butter and ghee. Ghee is simmered longer to brown the milk solids and add a slightly nutty flavor.
Clarified butter and ghee are preferable for high-heat cooking, as both have a higher smoke point and don’t burn as easily as butter.
Making it is quite easy!

INGREDIENTS

1 lb/455 g unsalted butter, from grass-fed cows

COOKING INSTRUCTIONS

Using a medium-sized saucepan, melt butter over very low heat. It will start to separate into components. Let it simmer until you see a layer of foam at the top; this could take 30–60 minutes. When it seems like no more foam is rising, take the butter off the heat and use a ladle to skim off the foam. Using a sieve covered with cheesecloth, pour the butter fat through the cheesecloth into a glass storage bottle. All the milk solids will be left behind. You should have a translucent, pure butterfat. Ghee can be stored in the refrigerator or on the countertop.

HORSERADISH

MAKES ABOUT ½ CUP/ 120 ML
Like most packaged foods, some brands of prepared horseradish have some questionable ingredients. Luckily, making your own from horseradish root is very easy! Homemade horseradish will last in the refrigerator for 3 to 4 weeks.

INGREDIENTS

4–5-inch/10–12-cm long piece of horseradish root, peeled and chopped
6 tbsp/90 ml filtered water
1 tbsp/15 ml white vinegar
¼ tsp sea salt

COOKING INSTRUCTIONS

Place the horseradish pieces in a food processor. Add a tablespoon/15 ml of water. Keep adding water by the tablespoon/15 ml until the horseradish is well ground. You may need more or less water. Be careful: Ground up horseradish is potent, almost like chopped onions. If your mixture gets too liquidy, strain some of the water. Add a tablespoon of vinegar and salt and continue to pulse to combine. Transfer the horseradish to an airtight jar. It will keep in the refrigerator for 2 to 3 weeks.

CHEF’S TIP

The vinegar will stabilize the degree of hotness. If you prefer hot horseradish, wait a minute or two; if you prefer mild, add vinegar right away.

FLAVORED BUTTERS

MAKES 1 CUP
I keep flavored butters in the freezer and use them to fancy up simple meals like a roast, grilled steak or panfried fish. They can transform a simple meal into a special meal. You can make flavored butters with just about anything in your fridge, but here are some of my favorite combinations.

INGREDIENTS

FOR JALAPEÑO CILANTRO BUTTER:
8 oz/230 g butter, softened
1 jalapeño, minced
3 tbsp/8 g cilantro, minced
1 garlic clove, roasted and minced
1 tsp/5 g lemon zest
1 tbsp/15 ml fresh lemon juice
FOR HERB BUTTER:
8 oz/230 g unsalted butter, softened
⅛ tsp sea salt
1 tbsp/3 g each fresh parsley, basil, chervil, chopped
1 tsp/1 g fresh oregano
squeeze of fresh lemon juice
FOR SUN-DRIED TOMATO BUTTER:
8 oz/230 g unsalted butter, softened
3 tbsp/30 g sun-dried tomatoes, chopped
⅛ tsp sea salt
1 small garlic clove, roasted
1 tsp/1 g smoked paprika
FOR ANCHOVY BUTTER:
8 oz/230 g unsalted butter, softened
4 anchovies, chopped
2 garlic cloves, roasted
3 tbsp/8 g flat-leaf parsley, chopped
3 tbsp/35 g green olives, chopped
pinch of dried red pepper

COOKING INSTRUCTIONS

Combine all ingredients for each type of butter and use your hands to mix ingredients until well combined. Roll into a log shape, wrap in parchment paper and store in the fridge.

CHEF’S TIP

Make several varieties, store in ice-cube trays and use whenever your meal needs a hit of flavor!

MANGO SALSA

SERVES 4-6

INGREDIENTS

1 jalapeño, seeded and minced
1 ripe mango, peeled, pitted and diced
1 tbsp/10 g red onion, chopped
1 tbsp/3 g cilantro, chopped
½ tbsp mint, chopped
¼ tsp red chili flakes
1 tbsp/15 ml fresh lime juice
1 tbsp/15 ml extra-virgin olive oil
¼ tsp sea salt
⅛ tsp pepper

COOKING INSTRUCTIONS

Combine all salsa ingredients in a medium bowl. Adjust salt and pepper to taste.

FIERY FRUIT SALSA

SERVES 6-8

The smoky heat of the chipotle pepper perfectly complements the sweetness of the pineapple perfectly.

INGREDIENTS

2 cups/400 g chopped fresh pineapple
2 Roma tomatoes, chopped
1 small red onion, diced (approximately ¼ cup/40 g)
1 tbsp/15 ml of adobo sauce
2 tbsp/30 ml extra-virgin olive oil
juice of 1 orange
juice of ½ lime
2 large avocados, chopped

COOKING INSTRUCTIONS

Combine all ingredients, except avocado, in a medium-sized bowl. When all ingredients are combined, fold in avocado without smashing.

CHIPOTLE LIME VINAIGRETTE

MAKES ½ CUP/120 ML
This is a perfect dressing to spice up a simple fajita salad.

INGREDIENTS

2 limes, juiced
1 tsp/7 g raw honey
1 clove garlic, crushed
zest of a lime
⅛ tsp cumin
⅛ tsp chili powder
2 tbsp/5 g cilantro, minced
¼ cup/60 ml extra-virgin olive oil
sea salt and pepper to taste

COOKING INSTRUCTIONS

In a small bowl, whisk together lime juice, honey, garlic, lime zest, cumin, chili powder and cilantro. Slowly whisk in olive oil. Add salt and pepper to taste.

HERBED BALSAMIC VINAIGRETTE

MAKES ABOUT 1 CUP/236 ML
We make fresh balsamic vinaigrette weekly. The dressing is quick to make and the herbs brighten up a simple green salad.

INGREDIENTS

¼ cup/60 ml and 2 tbsp/30 ml balsamic vinegar
1 tsp/5 ml stone-ground mustard
½ tsp sea salt
½ tsp pepper
1 tbsp/3 g parsley, minced
2 tsp/40 g chives, minced
1 tsp/1 g tarragon, minced
½ cup/120 ml extra-virgin olive oil

COOKING INSTRUCTIONS

In a medium bowl, whisk together balsamic vinegar, mustard, salt, pepper and herbs. Slowly whisk in olive oil. Adjust salt and pepper to taste.

CHEF’S TIP

For best results use high-quality olive oil and vinegar.

HOMEMADE MAYONNAISE

MAKES ABOUT 1 CUP/120 ML
There are a variety of ways to make homemade mayonnaise, but this one is my favorite. The key to making a good homemade mayonnaise is to use a mild-tasting extra-virgin olive oil.

INGREDIENTS

1 egg yolk, room temperature
1 tsp/5 ml Dijon mustard
1 tbsp/15 ml lemon juice
¼ tsp sea salt
¼ tsp pepper
1 cup/240 ml mild-tasting extra-virgin olive oil

COOKING INSTRUCTIONS

Place the egg yolk, mustard, lemon juice, salt and pepper in the bowl of a food processor fitted with the blade. While it’s running, add the olive oil to the insert. The insert should have a tiny hole in it that will allow the oil to slowly drip into the food processor. Leave the food processor running until all of the oil has dripped through. This emulsification process is key when making mayonnaise. Adjust salt and pepper to taste.

HOME CURRIED MAYONNAISE

MAKES ABOUT 1 CUP/120 ML

INGREDIENTS

1 egg yolk, room temperature
1 tsp/5 ml stone-ground mustard
1 tbsp/15 ml fresh lemon juice
¼ tsp sea salt
¼ tsp pepper
1 cup/240 ml mild-tasting extra-virgin olive oil
1 tsp/1 g mild curry powder

COOKING INSTRUCTIONS

Place the egg yolk, mustard, lemon juice, salt and pepper in the bowl of a food processor fitted with the blade. While it’s running, add the olive oil to the insert. The insert should have a tiny hole in it that will allow the oil to slowly drip into the food processor. Leave the food processor running until all of the oil has dripped through. This emulsification process is key when making mayonnaise. Add the curry powder and give the food processor a quick whirl. Adjust salt and pepper to taste.

HOMEMADE WASABI MAYONNAISE

MAKES ABOUT 1 CUP/120 ML

INGREDIENTS

1 egg yolk, room temperature
1 tsp/5 ml stone-ground mustard
1 tbsp/15 ml fresh lemon juice
¼ tsp salt
¼ tsp freshly ground black pepper
1 cup/240 ml mild-tasting extra-virgin olive oil
2 tsp/2 g wasabi powder
pinch of cayenne

COOKING INSTRUCTIONS

Place the egg yolk, mustard, lemon juice, salt and pepper in the bowl of a food processer fitted with the blade. While it’s running, add the olive oil to the insert. The insert should have a tiny hole in it that will allow the oil to slowly drip into the food processor. Leave the food processor running until all of the oil has dripped through. This emulsification process is key when making mayonnaise. Add the wasabi powder and cayenne and give the food processor a quick whirl. Adjust salt and pepper to taste.
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FOOD LOVER’S Fare

Following a Paleo diet restored my love of food and cooking. I started noticing Paleo recipes, or recipes that were very easy to convert, everywhere. I mostly noticed how many ethnic cuisines offered a variety of dishes that were inherently Paleo, including traditional Persian and Armenian dishes. I was motivated to learn how to make some of my family’s favorite dishes. Many of these are Middle Eastern dishes, with distinct flavors and involved cooking methods.
When I was growing up, turmeric and saffron were the most-used spices in my house. Turmeric adds a slight earthy and pungent flavor to dishes. Saffron has a very unique flavor and an exotic aroma. Saffron adds an earthy and floral richness to dishes. A little of each of these spices can go a long way; too much can overwhelm a dish instead of pleasantly elevating it. If you are new to ethnic cooking, I hope you give some of these unique dishes a try. They are always a hit with my American friends.
Like most Paleo families, we enjoy our fair share of protein. We eat it all and are always excited to try something new. Many of the recipes I have included here call for slow braising in the oven or on the stovetop. Although these methods require a little more time and attention, you are rewarded with succulent, tender and flavorful meat. These methods also allow you to use inexpensive yet flavorful cuts of meat to turn them into sophisticated fare.

BANGKOK MEATBALLS

SERVES 6

This twist on a traditional meatball is to die for! Thai flavors are some of my favorites and I jump at every opportunity to experiment with them.
Thai chili peppers are sometimes hard to come by. If you can’t find some, serrano peppers make a good substitute.

INGREDIENTS

4 scallions, chopped
1 inch/2 cm fresh ginger, peeled and chopped
1 stalk lemongrass (the pale yellow parts only), chopped
1 tbsp/15 g fish sauce
1 tbsp/15 ml fresh lime juice
6 Thai basil leaves
2 Thai chili peppers, chopped
2 lbs/910 g ground turkey
2 tsp/15 g raw honey
2 eggs, lightly whisked
1 tsp/5 g sea salt
½ tsp pepper
1 tbsp/2 g arrowroot starch
coconut oil for frying

COOKING INSTRUCTIONS

Place scallions, ginger, lemongrass, fish sauce, lime juice, basil leaves and chili peppers in a food processor until the mixture forms a paste. Add it to the meat and combine, but do not overmix. Whisk the honey into the eggs. Add the egg and honey mixture to the meat. Add salt and pepper. Sprinkle the mixture with arrowroot; fold it in until it disappears. Using a tablespoon, scoop up some of the meatball mixture and shape it into a ball. Heat a wok over medium heat. Add enough coconut oil to cover half of the meatballs. Drop the meatballs into the wok to fry. Using a spoon, turn the meatballs to fry the other side. Cook until the meatballs are browned on all sides, about 10 minutes. Move to a plate lined with paper towels to drain.

CHEF’S TIP

If you don’t have a wok, place ¼ cup/60 ml coconut oil in a skillet. Keep turning your meatballs until they are browned on all sides.

PALEO KOOFTEH (PERSIAN MEATBALLS)

SERVES 4 (MAKES 10 MEATBALLS)

Like most Middle Eastern dishes, koofteh takes a while to make because the meatballs are simmered in broth, low and slow. This dish is perfect for a leisurely weekend dinner. Traditionally this recipe calls for white rice, but I’ve substituted cauliflower rice, which works surprisingly well! No one in my family has ever even noticed the missing rice.

INGREDIENTS

2 strands of saffron
2 tsp/10 ml of filtered water
FOR THE FILLING:
1 tbsp/15 g ghee
½ onion, diced
½ cup/60 g walnuts, chopped
½ cup/85 g prunes, chopped
FOR THE SAUCE:
1 tbsp/15 g ghee
½ onion, diced
2 cloves garlic, crushed
½ tsp turmeric
6 tomatoes, peeled, chopped and seeds removed
2 cups/475 ml filtered water
½ tsp sea salt
FOR THE MEATBALLS:
1 cup/230 ml cauliflower
½ tsp sea salt
¼ tsp pepper
1 lb/455 g ground beef
½ onion, grated
1 egg
½ cup/20 g fresh parsley, chopped
¼ cup/10 g mint, chopped
½ tsp turmeric
tomato broth

COOKING INSTRUCTIONS

Place the strands of saffron in a small bowl and cover with 2 teaspoons/10 ml of water and set aside. Prepare the filling. Heat a large sauté pan over medium heat, preferably one with a large, flat base and shallow sides. Add 1 tablespoon/15 g of ghee and sauté half the diced onion in ghee until translucent. Add the walnuts and prunes and sauté for a few minutes until well combined. Set the filling aside.
Prepare the sauce. Add another tablespoon/15 g of ghee to the same pan and sauté the remaining half onion until soft and translucent, about 10 minutes. Add garlic and turmeric. Stir well and sauté for 2 more minutes. Add chopped tomatoes, water and salt. Cover and simmer on low heat while you form the meatballs.
To form the meatballs, remove the stem of the cauliflower and put through food processor until it resembles rice. In a large bowl, combine cauliflower, salt, pepper, meat, grated onions, eggs, parsley, mint, turmeric and saffron and mix well. Round mixture into balls, poke a hole in the middle, fill with filling and close. You should be able to make about 10 meatballs.
Slowly place the meatballs in the simmering sauce. Cook on low heat for an hour or until meatballs are cooked through. Carefully turn the meatballs halfway through cooking so both sides have a chance to be immersed in the liquid. Serve meatballs in bowls along with tomato broth.

PALEO PERSIAN KOTLET (CUTLET)

SERVES 4

This was one of my favorite meals my mom made for us growing up. She often served the kotlets with homemade French fries. I have made a few minor Paleo adjustments to her original recipe: I have omitted white flour and swapped out the white potato for sweet potato. Although you can make kotlets with white potato, I think the sweet potato adds a note of complexity to this Middle Eastern comfort food.
Traditionally, these are served hot or cold. They are great to pack for a Paleo picnic.

INGREDIENTS

1 sweet potato, peeled and chopped (about 3 cups/710 ml)
½ large onion, chopped
3 garlic cloves
3 tbsp/8 g fresh parsley
1 lb/455 g ground beef
¼ tsp turmeric
½ tsp sea salt
¼ tsp pepper
1 egg
3 tbsp/45 g ghee, lard or duck fat for frying
Crispy Sage, tomatoes, pickles, olives (garnish)

COOKING INSTRUCTIONS

Place sweet potato, onion, garlic and parsley in a food processor. Pulse until well combined. If the mixture gives off any liquid, drain the liquid before combining it with the meat. Combine the mixture with the meat, turmeric, salt, pepper and egg. Mix until well combined.
Heat a heavy-bottomed skillet such as cast iron over medium heat. Add ghee or fat. Take a handful of the meat mixture and shape into a ball. Continue to flatten into an oval shape.
Place flattened kotlets into the skillet. This will have to be done in batches. Take care not to overcrowd the pan. Fry until both sides are well browned and cooked through, about 5 minutes per side. Add more fat as needed. Drain the kotlets on a paper-towel-lined plate. Serve with Crispy Sage, sliced tomatoes, pickles and olives.

FLANK STEAK WITH CILANTRO SAUCE

SERVES 8

I liberally use fresh herbs in my cooking, partly due to my background. Both Armenian and Persian cuisines are very herb heavy. One of my favorite ways to use fresh herbs is to make sauces to serve with grilled meats. This simple cilantro sauce adds a zesty freshness to this flavorful meat.

INGREDIENTS

FOR THE MARINADE:
2 tsp/10 g ground cumin
1 chili pepper, minced
½ cup/120 ml fresh lime juice
¼ cup/60 ml extra-virgin olive oil
1 tsp/5 g sea salt
½ tsp pepper
3 lbs/1 kg flank steak
FOR THE SAUCE (MAKES ½ CUP/118 ML):
2 medium garlic cloves
1 ½ cups/60 g cilantro
2 tbsp/20 g red bell pepper, chopped
¼ cup/60 ml extra-virgin olive oil
1 ½ tbsp/25 ml red wine vinegar
½ tsp chili powder
½ tsp sea salt

COOKING INSTRUCTIONS

Make the marinade by mixing together the cumin, chili pepper, lime juice, olive oil, salt and pepper. Pour over the flank steak. Make sure it is well coated. Cover and marinate for at least 4 hours, up to overnight.
Make the cilantro sauce by adding the garlic cloves, cilantro, red bell pepper, olive oil, red wine vinegar, chili powder and salt to the bowl of a food processor. Mix until combined but still slightly chunky. Take care to not liquefy the sauce too much. The sauce can be made ahead to allow flavors to further develop.
Preheat a grill to medium-high heat. Grill the steaks for about 6–8 minutes per side for medium. Grilling times will depend on the thickness of your flank steak. Thinner parts will cook quicker. Cut the steak against the grain and serve drizzled with cilantro sauce.

CHEF’S TIP

For even grilling, remove the steak from the marinade and allow it to come to room temperature about 30 minutes before grilling.

BEEF CHEEK BRAISED WITH TOMATOES

SERVES 6

Beef cheeks, called joues de boeuf in French, are an inexpensive and often overlooked cut of meat. As a result of the extensive chewing cows do, they are one of the toughest cuts of meat on the cow. When cooked properly, the connective tissue softens and the meat melts in your mouth. The result is a tender and heavenly piece of meat.

INGREDIENTS

2 beef cheeks
1 tsp/5 g sea salt
½ tsp pepper
½ tsp chili powder
2 tbsp/30 g ghee
1 white onion, diced
6 cloves garlic, minced
2 tbsp/30 ml tomato paste (preferably from a jar)
6 tomatoes, chopped, peeled and cored

COOKING INSTRUCTIONS

Rub beef cheeks with salt, pepper and chili powder on both sides. Heat a heavy-bottomed skillet over medium heat. Add ghee to hot pan. Once ghee is hot, add the beef cheeks and brown on both sides, about 3 minutes per side. Set aside. Add the onion to the pan and sauté until soft, about 5 minutes, then add garlic and sauté until fragrant, about 1 minute. Add tomato paste and tomatoes and scrape the pan with a wooden spoon to get up any brown bits. Place browned beef cheeks in the slow cooker. Pour the tomato-onion mixture and beef broth over it. Cook on low heat for 8 hours.

SLOW-COOKER HORSERADISH AND PARSNIP POT ROAST

SERVES 8

The slow-cooking process tames the heat of the horseradish in this dish, but it still offers enough savory flavor to complement the sweetness of the parsnips.

INGREDIENTS

2 tbsp/30 g ghee
sea salt and pepper
3 lbs-4 lbs/1–2 kg beef chuck roast
1 onion, sliced
2 tbsp/10 ml tomato paste (preferably from a jar)
6 cloves garlic, minced
¼ tsp paprika
½ cup/120 ml Beef Broth
2 bay leaves
3 sprigs fresh thyme
2 carrots, peeled and chopped
4 large parsnips, cubed and chopped

COOKING INSTRUCTIONS

Heat a heavy-bottomed pan or cast-iron skillet on medium-high heat. Add the ghee. Generously salt and pepper the roast. When the ghee is warm, add the roast to the pan and brown on all sides, about 1 to 2 minutes per side. Set aside.
Add the onions to the pan and sauté until translucent, about 5 minutes. Add the tomato paste and cook until the color of the paste changes from a bright red to a brick color, about 1 minute. Transfer the onion mixture to the slow cooker.
In a small bowl combine the horseradish, garlic and paprika. Generously rub the mixture all over the roast. Place the roast in the slow cooker. Add broth, bay leaves, thyme, carrots and parsnips to the slow cooker. Turn to low and cook for 8 hours. Discard the sprigs of thyme and bay leaves. Serve roast with parsnips and carrots.

CHEF’S TIP

To avoid soggy vegetables, add the carrots and parsnips halfway through cooking time.

SAUTÉED BEEF OVER WATERCRESS

SERVES 6

Inspired by a delicious meal at a Vietnamese restaurant in New York City, this dish skips the oyster sauce but stays true to the notion of beef sautéed with lots of onions, garlic and scallions, and served over watercress. The sweetness of the well-cooked onions with the peppery watercress and the flavorful beef offer a tantalizing treat to the taste buds.

INGREDIENTS

FOR THE MARINADE:
¼ cup/60 ml coconut aminos
2 tbsp/30 ml fresh lime juice
2 tbsp/30 ml sesame oil (unrefined, expeller- or cold-pressed)
3 cloves garlic, minced
1 tbsp/20 g raw honey
1 tbsp/15 g fresh ginger, minced
2 tbsp/5 g green onions, chopped
1 tbsp/15 g fish sauce
1 ½ lbs/680 g flank steak
FOR THE DRESSING:
1 tbsp/15 ml fresh orange juice
1 tbsp/15 ml fresh lime juice
1 tbsp/15 ml coconut aminos
1 tsp/7 g raw honey
1 tbsp/15 ml sesame oil (unrefined, expeller- or cold-pressed)
¼ tsp red chili flakes
3 tbsp/45 ml expeller-pressed coconut oil
2 cups/260 g white onion, sliced
¾ cup/40 g scallions, chopped
4 large garlic cloves or 6 medium, minced
2 bunches watercress leaves

COOKING INSTRUCTIONS

Make the marinade by mixing together the coconut aminos, lime juice, sesame oil, garlic, honey, ginger, green onions and fish sauce. Pour over the flank steak. Make sure it is well coated. Cover and marinate for at least 4 hours, up to overnight. Flank steak can be tough, so the longer it marinates the more tender it will become.
Make the dressing by whisking together orange juice, lime juice, coconut aminos, honey, sesame oil and chili flakes. Set aside.
Heat a wok or a large, heavy-bottomed skillet to medium-high heat. Add the coconut oil. Once the oil is warm, add the beef and sauté until cooked through, about 6 to 8 minutes. Set beef aside. Add onions and sauté until translucent, about 7 minutes. Add scallions and garlic and sauté until scallions are soft, about 3 minutes. Add beef back in and sauté until beef is warm, about 2 minutes. Place a large handful of watercress on a plate, drizzle with 2 teaspoons/10 ml of dressing and top with warm beef and onion sauté.

CHEF’S TIP

I prefer using expeller-pressed coconut oil for this dish, as it does not have a strong coconut flavor.

PANFRIED FILET WITH SHALLOT SAUCE

SERVES 4

Most of us reserve indulging in an elegant filet mignon for a celebratory restaurant meal. That restaurant filet can easily be made at home, with higher quality ingredients and at a fraction of the price. Even fancy restaurants are likely going to use vegetable oil for searing their steaks. At home you can use grass-fed butter or another fat of your choice. Once you top your steak with this luscious shallot pan sauce, it will triumph over most of the steaks you have had at a restaurant.

INGREDIENTS

4 oz–6 oz/115–170 g beef filets
2 tbsp/30 ml unsalted butter, melted
FOR THE SAUCE:
2 tbsp/30 ml unsalted butter, melted
1 cup/240 g shallots, thinly sliced sea salt and pepper
1 tbsp/15 ml red wine vinegar
1 tbsp/2 g fresh rosemary, finely chopped

COOKING INSTRUCTIONS

Let the steaks come to room temperature, about 30 minutes. Preheat oven to 400°F/204°C. Place an oven-safe, glass baking dish in the oven to warm up. Heat a large cast-iron skillet on medium-high. Brush melted butter onto one side of the steak. When the skillet is ready, add the steaks. While the first side is browning, brush the other side with butter. Once a nice brown crust forms, about 2 to 3 minutes, use tongs to flip the steaks and sear the other side. Using tongs transfer steaks to the warm dish in the oven and roast for 6 to 8 minutes for medium-rare.
While the steaks are roasting, make your sauce. Add 1 tablespoon/15 ml of butter to the same cast-iron skillet used to brown the steaks. Add the shallots and season generously with salt and pepper. Continue to cook until the shallots are softened, about 10 minutes. Add the vinegar and cook until it evaporates. Add the broth and bring to a boil. Allow the sauce to cook until it has reduced by half. Pull the pan from the heat, stir in the remaining tablespoon of butter and rosemary. Remove steaks, salt and pepper and let rest for 5 minutes. Serve topped with shallot sauce.

OSSO BUCO

SERVES 6

There are many reasons to love osso buco, one being the delectable marrow in the center that adds a delicious richness to the sauce. What makes this dish for me, though, is the gremolata, a garnish typically made from chopped parsley, garlic and lemon zest. I love how the fresh flavors of the herbs brighten up a luscious meal.
Traditionally this dish is made with veal, but if you don’t have access to humanely raised veal, then beef shanks will work, too!

INGREDIENTS

FOR THE GREMOLATA:
1 cup/40 g fresh flat-leaf parsley
2 tbsp/20 g pine nuts
2 small cloves garlic or 1 large clove
zest of 1 lemon
1 tbsp/15 ml fresh lemon juice
2 tbsp/30 ml extra-virgin olive oil
¼ tsp sea salt
¼ tsp pepper
2 lbs/900 g veal shanks or beef shanks
sea salt and pepper
3 tbsp/43 g ghee
1 large onion, chopped
4 cloves garlic, crushed
2 carrots, peeled and chopped
2 ribs celery, chopped
2 tbsp/30 ml tomato paste (preferably from a jar)
½ cup/120 ml white wine

COOKING INSTRUCTIONS

To make the gremolata, combine all of the ingredients (parsley, pine nuts, garlic, lemon zest, lemon juice, olive oil) in a food processor and pulse until well combined but still chunky. Adjust salt and pepper to taste. Set aside.
Generously season the veal with salt and pepper. Melt the ghee in a heavy-bottomed pan or a Dutch oven over medium heat. Add the shanks and cook until browned on all sides. Set veal aside and add onion to the pan. Cook until onions are tender, about 10 minutes. Add garlic, carrots and celery and cook until fragrant, about 5 minutes. Add the tomato paste, then add wine and use a wooden spoon to scrape up any brown bits from the bottom of the pan. Add the shanks back to the pan, along with the beef broth. Cover and simmer over low heat for 1½ hours or until meat is tender, occasionally basting the shanks. To serve, arrange the shanks on dinner plates, spoon a generous amount of sauce from the pan over them, and sprinkle them with gremolata.

SUN-DRIED-TOMATO-AND-FENNEL-BRAISED SHORT RIBS

SERVES 4

Beef short ribs are packed with flavor and become unbelievably tender when slowly cooked. The sun-dried tomatoes and fennel give these braised short ribs a Mediterranean twist.

INGREDIENTS

2 ½ lbs/1 kg beef short ribs
2 tsp/10 g coriander
2 tsp/10 g cumin
sea salt and pepper
2 tbsp/30 g ghee
1 onion, sliced
1 medium fennel bulb, sliced
¼ cup/40 g green garlic, chopped
¼ cup/40 g sun-dried tomatoes, chopped
1 cup/235 ml dry red wine
2 bay leaves

COOKING INSTRUCTIONS

Preheat oven to 350°F/177°C. Toss ribs with coriander and cumin, and generously salt and pepper. Heat a Dutch oven or heavy-bottomed, ovenproof pan on medium-high heat. Add the ghee to the pan. Once the ghee is hot, add the ribs and brown on all sides, about 3 minutes per side. Transfer to a plate and set aside.
Add the onion to the pan and sauté until translucent, about 5 minutes. Add the fennel, green garlic and sun-dried tomatoes and sauté until fragrant, about 2 to 3 minutes. Add the wine and scrape up any brown bits from the bottom of the pan. Add the broth and bay leaves and the ribs to the pan. Cover and transfer the pan to the oven. Cook for 1½ hours, basting and turning 1 or 2 times. Uncover and cook for an additional 45 minutes. Discard bay leaves before serving.

CHEF’S TIP

If you can’t find green garlic, then substitute 4 cloves garlic, minced.

GRAPE LEAF AND CABBAGE DOLMAS

SERVES 10

Many Armenian dishes require long prep times and then cook “low and slow.” I remember spending half a day making these with my mom and grandma! So we always made dolmas in bulk for a few meals. You can halve the recipe or freeze the leftovers for another night. Dolma is traditionally paired with plain, thick yogurt.

INGREDIENTS

1 bunch fresh cilantro
2 bunches fresh parsley
1 bunch scallions
1 bunch fresh dill
1 head cabbage, halved
1 jar grape leaves
2 lbs/900 g grass-fed ground beef
1 tbsp/15 g sea salt
1 tsp/5 g pepper
½ tsp cayenne
½ tsp turmeric
2 tbsp/30 g butter, softened (not needed if using conventional beef)
½ lemon
2 tbsp/30 ml tomato paste (preferably from a jar)
4 cups/950 ml of water, divided

COOKING INSTRUCTIONS

Wash and thoroughly dry your herbs. If they are wet, you will risk making the meat mixture soggy. Pulse the cilantro, parsley, scallions and dill in the food processor until well minced but not too smashed. Set aside.
Bring a pot of water to a boil and add the cabbage. Cook for 15 minutes, until soft. Strain in a colander.
Drain the grape leaves and separate them. Mix the meat, herb mixture, salt, pepper, cayenne and turmeric. Mix in butter only if using grass-fed beef; conventional beef has enough fat and won’t need additional butter. Squeeze the half-lemon’s juice into the mix. Use your hands to make sure the mixture is well combined.
Lay the grape leaves, vein side up, stem toward you. Place 1 tablespoon of filling at the base of the leaf and roll up, tucking in the excess leaf at the sides to make a bundle. Remove the core from the cabbage and separate the leaves. Place 1 heaping tablespoon of filling at the base and roll up, tucking in the sides to make a bundle.
Using a heavy-bottomed pot with a lid, line the bottom of the pan with excess cabbage leaves. Place your dolmas on top of the excess cabbage leaves, placing grape leaf dolmas on the bottom and cabbage dolmas on top, with the bottom of your bundles facing down. Dissolve the tomato paste in 1 cup/240 ml of water. Pour the dissolved tomato paste into the pot. Add 3 more cups/700 ml of water. Place an oven-safe, heavy plate over the dolmas to weigh them down. (This is to keep them from unraveling.)
Cover the pot and bring to a light boil. Tilt the lid so the pot is only partially covered. Simmer for 2½ hours. Remove the lid and the plates. Simmer for an additional 30 minutes uncovered.

“SPAGHETTI” WITH MEAT SAUCE

SERVES 6 TO 8

The vegetables and meat make this meal so hearty you won’t miss the spaghetti. Plus, this Paleo modification of spaghetti squash will leave you feeling satiated, light and energetic.

INGREDIENTS

FOR THE “SPAGHETTI”:
1 large spaghetti squash, halved lengthwise
FOR THE MEAT SAUCE:
2 tbsp/30 g ghee
4 oz/115 g pancetta, finely diced
1 medium yellow onion, finely diced
2 ribs celery, finely diced
1 carrot, peeled and finely diced
¼ tsp pepper
½ tsp sea salt
4 cloves garlic, minced
½ cup/40 g dried porcini mushrooms, rehydrated and chopped
2 lbs/900 g grass-fed ground beef
6 ripe tomatoes, peeled, seeded and chopped
3 tbsp/45 ml tomato paste (preferably from a jar)
2 tsp/1 g dried oregano
2 tsp/1 g dried basil
1 cup/235 ml Beef Broth
1 bay leaf
fresh basil, chopped (garnish)

COOKING INSTRUCTIONS

Preheat oven to 375°F/190°C. Place squash in a baking dish, cut sides down. Add enough water to come ½-inch/1 cm up the sides of the baking dish. Bake for 45 minutes. Turn the squash over and cook for another 15 minutes. Remove from oven. Allow to cool. Use a spoon to discard seeds from the center. Use a fork to rake the squash to remove its flesh in strands that look like spaghetti.
To make the meat sauce, heat a large skillet to medium-high heat and add ghee. Add pancetta. After it has released some fat, add onion, celery, carrot, pepper and salt. When the vegetables are tender, add garlic and mushrooms and cook for 5 more minutes. Remove the vegetables and set aside.
Put the pan back on the heat and add the meat. Cook until it browns, about 15 minutes. Add the cooked vegetables, tomatoes, tomato paste, oregano and basil. Stir to combine. Add beef broth and bay leaf. Turn heat down to reduce the sauce until the liquid evaporates, about 1 hour. Remove bay leaf. Adjust salt and pepper to taste. Pour over spaghetti squash and garnish with fresh basil.

CHEF’S TIP

This recipe makes quite a bit of sauce. If you don’t use it all, you can freeze it for another night!

BALSAMIC ROSEMARY ROASTED CHICKEN AND YAMS

SERVES 4

The balsamic vinegar balances out this one-pot meal by adding the perfect hint of sweetness and acidity. I recommend using a high-quality balsamic vinegar for the best results.

INGREDIENTS

1 whole chicken, cut into 8 pieces
sea salt and pepper
2 tbsp/30 g ghee
1 red onion, sliced
3 cloves garlic, minced
2 tbsp/30 ml balsamic vinegar, preferably an aged, syrupy variety
3 yams, peeled and chopped
2 sprigs rosemary

COOKING INSTRUCTIONS

Preheat oven to 400°F/204°C. Heat a large Dutch oven or a heavy-bottomed, oven-safe pan over medium heat. Generously salt and pepper the chicken. Add 2 tbsp/30 g of ghee to the pan.
Add the chicken to the pan, skin side down. When the skin releases easily, after about 5 minutes, flip and brown the other side for about 3 minutes. Transfer chicken to a plate. Add the onions and sauté until soft, about 5 minutes. Add garlic and sauté until fragrant, about 1 minute. Add the balsamic vinegar and scrape the bottom of the pan with a wooden spoon to get up any brown bits. Turn the heat off the pan. Add the yams and toss with the onion mixture. Generously salt and pepper the mixture. Lay the sprigs of rosemary on top of the yams. Place your browned chicken on top of the rosemary. Cover the pan with a lid and bake for 45 minutes. Turn your oven from bake to broil. Remove the lid and broil for 10 minutes or until your chicken skin is nice and crispy but not burned. Discard rosemary sprigs.

FRUIT-STUFFED CHICKEN

SERVES 4

This is an impressive dish to make for a holiday gathering in the fall, when apples are in season. The sweet and tart flavor of the apples combined with the zesty orange will fill your house with the comforting scents of autumn.

INGREDIENTS

1 roasting chicken (approximately 3½ lbs/1½ kg)
1 large orange
sea salt and pepper
4 tbsp/60 g butter, divided
1 cup/150 g red onion, diced
3 cloves garlic, minced
2 apples, unpeeled, cored and diced
1 tbsp/1 g fresh rosemary, minced, plus a few sprigs

COOKING INSTRUCTIONS

Preheat the oven to 350°F/177°C. Remove any organs from the chicken’s cavity and reserve for another use. Rinse the bird with cold water and pat dry. Grate the zest from the orange and reserve. Cut the orange into half and rub all over the chicken. Liberally salt and pepper the entire bird.
Melt butter in a skillet. Add red onion and cook over low heat until tender. Add garlic and apples and sauté until apples are soft but not cooked through, about 10 minutes. Salt and pepper generously. Turn off the heat and combine orange zest and rosemary with the apple and onion mixture.
Stuff the chicken with the mixture. Stuff rosemary sprigs under the skin. Tie the legs together with kitchen twine. Place the chicken breast up in a roasting pan. Dot each breast with a tablespoon of butter. Roast for 1½ hours. Let chicken rest, and carve.

LEMON-GARLIC CHICKEN

SERVES 4

Lemon-Garlic Chicken is our go-to chicken dish; a good friend we can always count on. The flavors are fresh and bright and the dish is versatile enough to serve with almost any vegetables that you have on hand. We sometimes even whip it up quickly after a long day of work, although the flavors are greatly improved when the chicken is properly marinated.

INGREDIENTS

¼ cup/60 ml fresh lemon juice
4 cloves garlic, crushed
1 tbsp/1 g dried parsley
1 tsp/5 g dried basil
½ tsp dried oregano
½ tsp sea salt
¼ tsp pepper
2 lbs/900 g whole chicken legs, bone in, skin removed
2 tbsp/30 ml butter

COOKING INSTRUCTIONS

Combine lemon juice, garlic, parsley, basil, oregano, salt and pepper. Pour over chicken and marinate for at least 1 hour, up to overnight.
Preheat oven to 375°F/190°C. Place chicken pieces in an ovenproof dish, taking care not to overcrowd. Dot several pieces of butter on each piece. Bake for 30 minutes or until a meat thermometer reads 165°F/74°C.

SLOW-COOKER CHOCOLATE CHICKEN MOLE

SERVES 6

I have been perfecting the recipe for a slow-cooker chicken mole for several years. I think I finally got it right! The dark chocolate adds richness and complexity, while the peppers add a smoky flavor and the tomatoes brighten up the dish.

INGREDIENTS

2 lbs/900 g chicken pieces (breasts and legs work well), bone in, skins removed
salt and pepper
2 tbsp/30 g ghee
1 medium onion, chopped
4 cloves garlic, crushed or minced
6–7 whole tomatoes, peeled, seeded and chopped
5 dried New Mexico chili peppers, rehydrated and chopped
¼ cup/60 g almond butter
2 ½ oz/70 g dark chocolate (70% or above)
1 tsp/5 g sea salt
1 tsp/3 g cumin
½ tsp ground cinnamon
½ tsp guajillo chili powder
avocado, cilantro and jalapeño, all chopped (garnish)

COOKING INSTRUCTIONS

Generously salt and pepper the chicken. Place a pan over medium heat and add ghee. Once the ghee has warmed, add the chicken and brown on all sides. This may need to be done in batches. Move chicken to the slow cooker.
Add onion to the same pan and sauté until translucent. Add garlic and sauté for 1 to 2 minutes, until fragrant. Transfer onion and garlic to slow cooker. Add the tomatoes, chili peppers, almond butter, dark chocolate, salt and spices (cumin, cinnamon, chili powder) to the slow cooker. Cook on low for 4 to 6 hours or until chicken is tender and pulls apart easily. If you are home when making this dish, lift the lid once and give a stir to make sure all the ingredients are well combined. Remove chicken bones. Top mole with avocado, cilantro and jalapeño and serve!

GRILLED CHICKEN CHERMOULA

SERVES 4

Chermoula is a marinade often used for fish or seafood in Algerian, Moroccan and Tunisian cuisines. The bright flavors of the fresh herbs lend themselves to chicken dishes, too. This dish is best if you allow the chicken to marinate overnight.

INGREDIENTS

6 tbsp/90 ml extra-virgin olive oil
2 tsp/5 g cumin
½ tsp sea salt
½ tsp coriander
½ tsp sweet paprika
1 medium red chili pepper, seeded and chopped
finely grated zest and juice of 1 lemon
2 cloves garlic, crushed
1 ½ cups/40 g fresh cilantro leaves
½ cup/13 g fresh parsley leaves
1 whole chicken, cut into 8 pieces

COOKING INSTRUCTIONS

Combine all ingredients except chicken in a food processor. Blend for 1 minute or until well mixed. Reserve ¼ cup/60 ml of the marinade to serve with the chicken. Pour the rest of the marinade over the cut chicken pieces, making sure they are well coated. Tuck as much marinade as you can under the chicken skin. Cover and set in the fridge for at least 4 hours, up to overnight.
Heat the grill to medium-high. Grill chicken, turning once halfway through. Grill for 30–40 minutes or until internal temperature reads 165°F/74°C. Serve drizzled with extra sauce.

TANDOORI CHICKEN

SERVES 4

Tandoori chicken is an Indian dish, traditionally prepared in a clay oven called a tandoor. You can now find recipes for grilled and roasted variations. This dish is typically prepared with yogurt and spices. I have made this recipe with yogurt and all my taste testers preferred the coconut milk version!
The mild heat from the cayenne in this dish is balanced out by the coconut milk and zesty lemon juice.

INGREDIENTS

1 tsp/5 g fenugreek, whole
1 tsp/5 g peppercorn, whole
1 tsp/5 g coriander
1 tsp/3 g cumin
1 tsp/3 g garam masala
½ tsp cayenne
¼ tsp turmeric
1 tsp/5 g sea salt
1 inch/2 cm fresh ginger, minced
1 jalapeño, minced
2 tbsp/30 ml fresh lemon juice
½ cup/118 ml coconut milk
2 lbs/907 g chicken legs and thigh, bone in, skin removed

COOKING INSTRUCTIONS

Preheat your oven to 375°F/190°C. Place fenugreek and peppercorn through a spice grinder. In a small bowl mix the fenugreek, peppercorn, coriander, cumin, garam masala, cayenne, turmeric and salt. Next, mix in the ginger, jalapeño, lemon juice and coconut milk. Stir until well mixed.
Make a few deep slashes in each piece of chicken. This will help the chicken absorb more of the flavor. Pour the spice mixture over the chicken. Make sure the chicken is well coated. Place in fridge for at least 4 hours, up to overnight.
Preheat oven to 375°F/190°C. Place chicken on a wire rack on top of a baking sheet so the baking sheet catches the drippings. Cook for 50–60 minutes or until a meat thermometer reads 165°F/74°C.

MACADAMIA-CRUSTED DUCK BREAST WITH SPICY “SOY” GINGER SAUCE

SERVES 4

Coconut aminos are a great Paleo substitute for soy sauce. They have a similar salty flavor, with a slight hint of sweetness. I use real soy sauce made from fermented soybeans as a condiment. Soybeans have a high level of phytates, which tend to block the body’s absorption of minerals. However, fermentation substantially reduces levels of phytic acid, so fermented soy is preferable.
In recipes such as this one, I prefer the subtler flavor of coconut aminos to soy sauce. The bold flavors of this spicy sauce complement the creaminess and rich flavor of the duck.

INGREDIENTS

1 cup/120 g macadamia nuts
4 duck breast halves, boneless, skin on
sea salt and pepper
1 tbsp/15 g duck fat or ghee
2 tsp/15 g raw honey
FOR THE SAUCE:
1 cup/240 g shallots, diced
2 cloves garlic, minced
1 jalapeño, minced
1 tbsp/8 g fresh ginger, grated
¼ cup/60 ml coconut aminos
2 tbsp/30 ml fresh lime juice
1 tsp/7 g raw honey

COOKING INSTRUCTIONS

Preheat oven to 350°F/177°C. Place macadamia nuts in a food processor and blend until crushed. Heat a skillet, preferably cast iron, over medium-high heat. Generously season both sides of the duck breasts with salt and pepper. Add the duck fat or ghee to the pan, then add the duck skin-side down. Brown until the skin has a nice golden crust, about 5 minutes. Flip over and brown the other side for 1 to 2 minutes.
Transfer the duck breasts to a glass baking dish, skin-side up. Allow to cool for a few minutes. Spoon ½ teaspoon of honey on the skin side of each duck breast. Spoon enough of the crushed macadamia nuts over the honey so the entire top of the duck breast is covered. Make sure the breast is well coated. Do this to the remaining duck breasts. Place in the oven and roast for 20 minutes medium well.
While the duck breasts are roasting, make the sauce. Using the same pan that the duck was seared in, drain all but about 1 tablespoon/15 ml of fat. Add the shallots. Cook until soft, about 5 minutes. Add the garlic, jalapeño and ginger. Sauté until fragrant, about 1 minute. Stir in the coconut aminos, lime juice and honey. Simmer until slightly reduced. Adjust salt to taste. Remove duck breast from the oven, let rest for 5 minutes and serve drizzled with sauce.

WINE-BRAISED DUCK LEGS

SERVES 4

INGREDIENTS

½ bunch fresh parsley
½ bunch fresh thyme
1 tsp/5 g sea salt
½ tsp pepper
¼ tsp red chili flakes
4 duck legs
2 tbsp/30 g duck fat or ghee
1 large onion, diced
1 carrot, peeled and diced
2 cloves garlic, minced
1 cup/235 ml dry red wine
1 cup/160 g tomatoes, peeled, seeded and diced
1 bay leaf
2 cups/475 ml Chicken Broth
2 tbsp/30 g butter
kitchen twine

COOKING INSTRUCTIONS

Preheat oven to 375°F/190°C. Tie the parsley and thyme together with some kitchen twine. Combine the salt, pepper and red chili flakes in a small bowl. Rub each duck leg on the meat side with the mixture. Heat the duck fat or ghee in a Dutch oven or a large, ovenproof, heavy-bottomed pan. Add the duck legs, skin-side down, and sear until lightly browned, about 3 minutes. Turn the duck legs over and sear the other side, about 2 minutes. Transfer to a platter and set aside.
If there is too much fat in the pan, drain all but 2 tablespoons/30 ml. Add the onion and carrots and sauté for 5 minutes. Add the garlic and sauté for an additional minute. Add the wine and tomatoes and bring to a light boil, scraping up any brown bits from the bottom of the pan. Add the thyme, parsley, bay leaf and chicken broth.
Place the duck legs skin side down in the pan. Cover and place in the oven to cook for 1½ hours. Halfway through, flip the duck legs so the skin side is up. Change your oven setting to broil and cook uncovered for the last 10 minutes. Remove duck legs and strain the sauce through a sieve and into a sauté pan. Bring the liquid to a boil, then turn down to a simmer and reduce it by half or to desired consistency. Turn off the heat, stir in the butter and adjust salt to taste. Put the duck on individual plates, spoon the sauce over and serve.

JAMAICAN JERK PORK CHOPS

SERVES 4

When I started the Paleo diet, one of my closest friends brought me some jerk seasoning from Jamaica. I read the ingredients and noticed a few questionable items, so I decided to make my own. This is what I came up with!

INGREDIENTS

2 scallions, chopped
2 cloves garlic, minced
1 tbsp/8 g fresh ginger, peeled and grated
1 serrano chili pepper, seeded and minced
1 tbsp/20 g raw honey
1 tbsp/6 g allspice
1 tbsp/2 g dried thyme
1 tsp/8 g ground cinnamon
1 tsp/3 g ground nutmeg
¼ tsp cayenne pepper
1 tsp/5 g sea salt
1 tsp/5 g pepper
juice of 1 lime
juice of 1 orange
2 tbsp/30 ml coconut vinegar
2 tbsp/15 g coconut aminos
¼ cup/60 ml extra-virgin olive oil
2 tbsp/30 ml coconut oil
4 pork chops, bone in

COOKING INSTRUCTIONS

Combine all of the ingredients in a bowl except the coconut oil and pork. Make sure it is all mixed well. Place pork chops in a shallow bowl and pour marinade over the chops. Cover and marinate for at least 1 hour, up to overnight.
Heat the coconut oil in a large skillet over medium heat. When it has melted, remove the pork chops from the marinade and place in the skillet, making sure they are not crowding each other. If your skillet is not large enough, you may need to do this in batches. Cook 3–4 minutes per side; the length will depend on the thickness of your chops. Flip over as soon as one side is well browned.

PORK CHOPS WITH POMEGRANATE-GINGER SAUCE

SERVES 4

Pomegranates are one of the most recognizable symbols of Armenia; they represent fertility, abundance and marriage. Pomegranate season was a special time for us growing up. My younger brother and I always looked forward to sitting at the dining table and enjoying the seeds that our mom had carefully removed.
Now I enjoy leveraging their unique and tantalizing flavor to elevate simple meals like these panfried pork chops.

INGREDIENTS

FOR THE SAUCE:
½ cup/120 ml unsweetened pomegranate juice
½ cup/120 g shallots, diced
1 clove garlic, minced
1 tsp/5 g fresh ginger, minced
1 tbsp/20 g raw honey
3 sprigs thyme
Dash of sea salt
1 tsp/2 g arrowroot starch
1 tsp/3 g coriander
½ tsp onion powder
½ tsp garlic powder
4 pork chops, center cut
sea salt and pepper
2 tbsp/30 ml coconut oil

COOKING INSTRUCTIONS

In a medium-sized saucepan, combine all of the ingredients for the pomegranate-ginger sauce, except the arrowroot starch. Cook until reduced by half, about 10 minutes. Remove sauce from the heat and set aside. Once the sauce is cool, strain it through a fine mesh strainer to remove the solids.
In a small bowl, mix coriander, onion powder and garlic powder. Rub the seasonings mix on both sides of the pork chops. Generously salt and pepper.
Heat a large skillet to medium-high heat. Once the pan is hot add the coconut oil. Place the chops in the pan and make sure that they are not crowding each other too much. Cook chops on each side for about 4 minutes or until well browned and cooked through. Remove the chops from the pan and set aside to rest.
As your chops are resting, add the strained pomegranate-ginger sauce to the same pan and bring to a simmer. Stir for a couple of minutes and scrape up any browned bits. Place your arrowroot starch in a small bowl and add enough filtered water to make a thin paste. Add this paste to the sauce and whisk until the sauce is slightly thickened. Spoon the warm sauce over the pork chops and serve.

CITRUS-BRAISED PORK SHOULDER

SERVES 6 TO 8

Not many meals can compare to a blissfully tender and moist pork shoulder. This informal dish is so versatile and can easily be dressed up with some sophisticated sides.
When purchasing lard, read labels carefully to ensure that the only ingredient is rendered pork fat. Lard from pasture-raised pigs is a great source of vitamin D!

INGREDIENTS

FOR THE RUB:
1 tbsp/8 g cumin
2 tsp/5 g coriander
½ tsp dried oregano
½ tsp paprika
1 tsp/5 g sea salt
½ tsp pepper
3 lbs/1 kg boneless pork shoulder
2 tbsp/30 g lard or ghee
1 onion, chopped
4 cloves garlic, minced
¼ cup/60 ml of fresh lime juice
½ cup/120 ml of fresh orange juice
2 bay leaves

COOKING INSTRUCTIONS

Preheat oven to 350°F/177°C. In a small bowl, mix all ingredients for the rub until well combined. Sprinkle the rub over the pork shoulder, then rub the pork with the seasoning until all sides are well coated. Heat a Dutch oven or a heavy, oven-safe pot over medium heat. Add the lard or ghee. Once it is hot, add the pork shoulder. Brown the pork shoulder on all sides, approximately 2 to 3 minutes per side. Set aside.
Add the onions to the same pan and sauté until soft, about 5 minutes. Add the garlic and sauté until fragrant. Add the lime juice and orange juice, and use a wooden spoon to scrape up any brown bits from the bottom of the pan. Next add bay leaves and chicken broth. Cover and place the roast in the oven for 2½ hours. Baste the pork twice while it is cooking. Remove the cover for the last 15 minutes to allow the pork to brown. Discard bay leaves before serving.

CHINESE FIVE-SPICE PLUM PORK RIBS

SERVES 4

While no one knows its exact origins, some believe that the Chinese created five-spice powder to encompass all of the five flavors: sour, bitter, sweet, pungent and salty. These five elements combined create a powerful flavor. The five-spice brings a unique flavor to this dish. Remember when using it, a little goes a long way!

INGREDIENTS

2 tbsp/40 g raw honey
⅓ cup/80 ml fresh orange juice
1 tsp/2 g Chinese five-spice powder
1 tsp/5 g fresh ginger, minced
1 serrano pepper, minced
3 cloves garlic, minced
1 tsp/5 g sea salt
2 lbs/900 g pork spare ribs, cut into 4 slabs
1 lb/455 g plums, pitted and halved or, if very large, quartered

COOKING INSTRUCTIONS

Preheat the oven to 300°F/150°C. In a small bowl, mix all the ingredients except ribs and plums until well combined. Place ribs meat-side down in an oven-safe pan with a lid, such as a Dutch oven. Pour sauce over the ribs and make sure they are well coated. Arrange the cut plums around the ribs. Cover and bake for 2 hours. Halfway through remove the lid and baste the pork.
Increase the oven to 375°F/190°C. Remove the cover and flip the pork so the meat is facing up. Bake for an additional 15 to 20 minutes or until ribs are browned. Place ribs on a plate with some plums and drizzle with sauce.

BRAISED GOAT SHOULDER

SERVES 8

Goat is the most widely consumed red meat in the world, a staple among many cultures but rarely eaten in the United States. I am not sure why, because it is truly delicious! Pasture-raised goat meat tastes more like beef than lamb. Because goat is very lean, the shoulder can be quite tough, but becomes tender and tasty when braised with moist heat. Next time you see some goat at your farmers’ market, pick some up and give this recipe a try!

INGREDIENTS

2 tbsp/30 g ghee
sea salt and pepper
3 lbs/1 kg boneless goat shoulder
1 onion, thinly sliced
2 tbsp/30 ml tomato paste (preferably from a jar)
4 cloves garlic, minced
1 leek, thinly sliced
1 rib celery, diced
1 carrot, peeled and diced
1 tbsp/15 ml red wine vinegar
6 ripe tomatoes, quartered 4 sprigs thyme
2 bay leaves

COOKING INSTRUCTIONS

Preheat oven to 375°F/190°C. Heat a large Dutch oven to medium-high heat and add ghee. Generously salt and pepper the goat shoulder. When the ghee is warm, add the meat and brown on all sides, about 5 minutes on the first side. Set the meat aside.
Add the onion to the Dutch oven and cook until soft, about 5 minutes. Add the tomato paste, garlic, leek, celery and carrot. Cook for a few minutes until fragrant. Add the red wine vinegar and scrape up any brown bits from the pan. Add the broth, tomatoes, thyme and bay leaves. Cover and place in the oven. Cook for 2 hours or until goat shoulder is tender. Discard thyme sprigs and bay leaves before serving.

SLOW-COOKER LAMB VINDALOO

SERVES 6

My grandma taught me that food always tastes best when it is made from scratch. Although I have curry pastes in my pantry for when I am short on time, I always jump at an opportunity to make my own. This exquisite spicy curry dish is surprisingly simple to make.

INGREDIENTS

FOR THE PASTE:
6 dried chili peppers
½ yellow onion, diced
4 cloves garlic, crushed
2 tsp/10 g fresh ginger, grated
1 tsp/3 g ground cinnamon
½ tsp ground cloves
¼ tsp ground turmeric
1 tbsp/8 g coriander
1 tbsp/8 g cumin
1 tsp/5 g fenugreek
1 tsp/5 g sea salt
2 tbsp/30 ml distilled white vinegar
2 lbs/900 g of lamb (shoulder or stew meat)
2 tbsp/30 g of ghee

COOKING INSTRUCTIONS

Soak chili peppers in warm water for 30 minutes. In a food processor, combine chili peppers and all other paste ingredients. Spread the paste over the lamb and marinate for at least several hours, up to overnight. Brown the lamb in 2 tablespoons/28 g of ghee. This may have to be done in batches. Place lamb with remaining paste in the slow cooker and add broth. Cook on low for 6–8 hours.

LAMB SHANKS WITH APRICOTS

SERVES 6

It is difficult to describe the distinct flavor of saffron. For me, it has a nostalgic flavor, reminding me of the many dishes that I enjoyed growing up. If you have never cooked with saffron, one thing to note is that a little goes a long way. This is a good thing, as it is the most expensive spice in the world!
Juicy and sweet apricots are the perfect accompaniment to the pungent saffron in this dish.

INGREDIENTS

FOR THE RUB:
½ tsp ground ginger
½ tsp allspice
1 tsp/3 g cumin
¼ tsp turmeric
¼ tsp cayenne
½ tsp lemon zest
3 lbs/1 kg lamb shanks
sea salt and pepper
3 tbsp/45 ml ghee
1 red onion, sliced
5 garlic cloves, minced
2 strands saffron
2 cups/360 g fresh apricots, pitted and halved (or ½ cup/75 g dried, chopped)

COOKING INSTRUCTIONS

Preheat oven to 400°F/204°C. Combine all the ingredients for the rub and rub all over the lamb. Generously season with salt and pepper. Heat a Dutch oven to medium-high heat. Add the ghee. Once it is hot, brown lamb on all sides. Remove the lamb and set aside.
Sauté the onion in the same Dutch oven until soft, about 5 minutes, and then add the garlic. Cook for a minute or two. Add the broth, bring to a boil and scrape the bottom of the pan to get up any brown bits. Add the saffron and apricots. Return the meat and cover and place into preheated oven. Cook for 1½ to 2 hours or until shanks have become tender. Turn the shanks over halfway through cooking. Remove the lid for the last 20 minutes to allow the shanks to get a nice brown crust. Serve the lamb shanks with the cooked apricots and drizzled with juice from the pan.

SUN-DRIED TOMATO AND MUSHROOM LAMB BURGERS

SERVES 6

When it comes to burgers, most people think of beef. Lamb offers cooks a more complex and sophisticated flavor to work with. The sweet and savory sun-dried tomatoes and earthy mushrooms harmonize perfectly with the rich lamb. My favorite way to enjoy burgers is on top of grilled portobello mushrooms.

INGREDIENTS

½ cup/80 g sun-dried tomatoes, chopped
½ cup/40 g dried porcini mushrooms, chopped
2 lbs/900 g ground lamb
2 pieces bacon, chopped
4 cloves garlic, minced
½ onion, grated
1 tsp/3 g chili powder
2 tsp/10 g sea salt
½ tsp pepper
½ cup/20 g fresh parsley
¼ cup/5 g fresh basil
1 jalapeño, minced
1 egg, lightly beaten
FOR THE PORTOBELLO MUSHROOMS:
6 portobello mushrooms, stemmed
sea salt and pepper
2 tbsp/30 g butter, melted

COOKING INSTRUCTIONS

Rehydrate sun-dried tomatoes by placing them in a bowl and covering them with warm water. Let them soak at room temperature for at least 45 minutes or until they feel flexible. Rehydrate dried mushrooms by placing them in a bowl and covering them with warm water for 30 to 45 minutes.
Preheat a grill over medium-high heat. Combine the sun-dried tomatoes, mushrooms, lamb, bacon, garlic, onion, chili powder, salt, pepper, parsley, basil, jalapeño and egg. Mix gently. Form into 6 patties. Remove the stems from the portobello mushrooms. Generously salt and pepper them and liberally brush with melted butter. Grill burgers for about 4 minutes a side for medium burgers. Cook portobello mushrooms for 5 minutes per side or until heated through and tender. Top each portobello mushroom with a burger and serve.

CHEF’S TIP

For an added flavor boost, top this burger with sautéed onions and sliced avocado.

GRILLED LAMB CHOPS WITH MINT PESTO

SERVES 6

Armenian and Persian cooking liberally use fresh herbs, fruits and nuts. Even when I am not making a Middle Eastern dish, the influence on my cooking is very noticeable. I am drawn to developing recipes centered around herbs, such as pestos, chimichurri and herb sauces.

INGREDIENTS

2 lbs/907 g lamb
1 tbsp/15 ml extra-virgin olive oil
2 tbsp/30 ml fresh orange juice
2 tbsp/3 g mint leaves, minced
½ tsp fresh thyme
½ tsp pepper
½ tsp sea salt
3 cloves garlic, minced
½ tsp finely grated orange zest
2 lbs/900 g lamb loin chops, about 8 to 10 chops, cut individually
FOR THE MINT PESTO:
½ cup/15 g mint leaves
¼ cup/5 g fresh basil
¼ cup/30 g macadamia nuts
1 tbsp/10 g garlic, minced
¼ cup/60 ml extra-virgin olive oil
2 tbsp/30 ml fresh lemon juice
1 tbsp/15 ml fresh orange juice
¼ tsp sea salt
¼ tsp pepper

COOKING INSTRUCTIONS

Preheat grill to medium-high. In a small bowl, combine olive oil, orange juice, mint, thyme, pepper, salt, garlic and orange zest. Rub the mixture all over the lamb and let it rest at room temperature for 30 minutes.
In the meantime, prepare the mint pesto by placing all of the ingredients in a food processor and pulsing a few times until well combined. Adjust salt and pepper to taste.
Grill the lamb chops 3 to 4 minutes per side for medium. Serve the lamb chops drizzled with mint pesto.

MEDITERRANEAN STUFFED PEPPERS

SERVES 4

Vibrant peppers are packed with bright and fragrant flavors. A light salad is the perfect accompaniment to this flavorful dish.

INGREDIENTS

1 tbsp/15 g ghee
½ yellow onion, chopped
¼ cup/40 g sun-dried tomatoes, chopped
2 cloves garlic, crushed
1 tbsp/15 ml tomato paste (preferably from a jar)
1 lb/455 g ground lamb
½ tsp sea salt
¼ tsp pepper
¼ cup/10 g fresh parsley, chopped
1 tbsp/2 g mint, chopped
3 red bell peppers, halved and cores removed

COOKING INSTRUCTIONS

Rehydrate sun-dried tomatoes by placing them in a bowl and covering them with warm water. Let them soak at room temperature for at least 45 minutes or until they feel flexible.
Preheat oven to 350°F/177°C. Heat a heavy-bottomed skillet to medium-high heat and add ghee. Add onions and sauté until soft, about 5 minutes. Add sun-dried tomatoes, garlic and tomato paste. Sauté for 1 minute. Add lamb, salt and pepper and cook until browned, using a wooden spoon to break up the clumps. Turn off the heat and fold in the parsley and mint. Use a slotted spoon to pick up the mixture from the pan, leaving the extra fat behind.
Stuff the peppers, place in an oven-safe baking dish and cook for 20 minutes or until meat is browned and peppers are soft.

GINGER LIME BUTTER-SAUTÉED SHRIMP

SERVES 4

Aromatic and spicy ginger paired with tart lime give the shrimp a unique and zesty flavor.

INGREDIENTS

salt and pepper
1 lb/455 g uncooked shrimp, peeled and deveined
2 tbsp/30 g butter
¼ cup/60 g shallots, minced
2 garlic cloves, minced
1 tbsp/15 g fresh ginger, minced
½ tsp/2 ml crushed red pepper flakes
3 tbsp/45 ml fresh lime juice
1 tsp/5 ml lime zest
¼ cup/60 ml coconut amino
2 tbsp/5 g scallions, chopped (garnish)

COOKING INSTRUCTIONS

Generously salt and pepper the shrimp and set aside. In a large skillet, heat the butter over medium heat. When the butter is melted, add the shallots and sauté until soft, about 5 minutes. Add the garlic and ginger and cook until fragrant, about 1 minute. Add the crushed red pepper and cook for 30 seconds. Add the lime juice, lime zest and coconut amino and stir to combine.
Add the shrimp and cook, stirring occasionally, until white throughout, about 4 minutes. Make sure the shrimp is well coated with the sauce. Spoon the shrimp and sauce into shallow bowls and serve topped with scallions.

PANFRIED HALIBUT WITH AVOCADO SALSA

SERVES 4

Incredibly quick to make, this is one of my favorite meals to enjoy after a day at the beach. The avocado salsa is so refreshing.

INGREDIENTS

FOR THE AVOCADO SALSA:
2 scallions, chopped
1 small jalapeño, minced
¼ cup/40 g cherry tomatoes, halved
¼ cup/10 g cilantro, chopped
3 cloves garlic, minced
¼ tsp sea salt
¼ tsp pepper
⅛ tsp cumin
3 tbsp/45 ml fresh lemon juice
2 avocados, peeled and chopped
2 tbsp/30 g butter
sea salt and pepper
4 halibut filets, 4 oz/115 g each

COOKING INSTRUCTIONS

In a medium bowl, combine scallions, jalapeño, cherry tomatoes, cilantro, garlic, salt, pepper, cumin and lemon juice. Fold in avocados, taking care not to smash. Heat a large frying pan over medium-low heat. Add butter. Generously salt and pepper the halibut. Once the butter is warm, cook the halibut until lightly browned, about 5 minutes. Flip and cook until the fish is cooked through, opaque and flakes easily, about 3 minutes. Top with avocado salsa and serve.

PAN-ROASTED HALIBUT WITH MUSHROOMS AND LEEKS

SERVES 4

The smooth, buttery texture of halibut is complemented by the delicate flavor of the leek and the earthy flavor of the mushrooms. This dish is relatively quick to make, ideal for a weeknight dinner and fancy enough to serve to guests.

INGREDIENTS

2 tbsp/30 g unsalted butter
4 cups/300 g crimini mushrooms, sliced
2 large leeks, white and light green parts only, thinly sliced
sea salt and pepper
4 skinless halibut fillets (about 4 oz/115 g each)
5 sprigs fresh thyme
1 tbsp/2 g fresh flat-leaf parsley (garnish)

COOKING INSTRUCTIONS

Heat a large skillet with a lid over medium heat. Melt the butter and add the mushrooms and leeks. Season with salt and pepper. Cook carefully until leeks and mushrooms are softened but not browned. Generously season the halibut with salt and pepper and nestle the fish among the vegetables in the skillet. Add the thyme. Cover tightly. Cook gently until the fish is just cooked through, about 7 minutes. Discard thyme sprigs. Serve the fish with mushrooms and leeks, topped with fresh parsley.

SLOW-COOKED MACADAMIA ROSEMARY SALMON

SERVES 6 TO 8

I can’t recall where I picked up this method of cooking salmon, but it’s become my favorite technique. This method does take a bit longer, but the end result is a tender, juicy and silky fish.

INGREDIENTS

1 3-lb/1-kg salmon fillet
2 tbsp/30 ml macadamia nut oil
½ tsp sea salt
¼ tsp pepper
3 sprigs fresh rosemary
4 cloves garlic, minced
1 whole lemon, sliced

COOKING INSTRUCTIONS

Preheat oven to 200°F/93°C. Place a pan of warm water on the lowest rack to keep the heat moist. Place the salmon in a baking dish. Lightly brush the salmon with macadamia nut oil. Season with salt and pepper, top with rosemary sprigs, garlic and, lastly, slices of lemon. Cook for 1 hour. Do not open the oven often, since it is set at such a low heat. Serve.

STEAMED SALMON WITH CURRIED PEAR AND MANGO CHUTNEY

SERVES 4

The curry powder and the lemon juice combine to give this chutney a bold flavor, a perfect complement to a simply steamed salmon fillet.

INGREDIENTS

1 tbsp/15 g ghee
¼ cup/40 g red onion, diced
1 small pear, peeled, cored and finely diced
1 ripe mango, peeled and finely diced
1 serrano pepper, minced
1 large or 2 small garlic cloves, minced
2 tbsp/10 g dried cherries, rehydrated and finely diced
2 tsp/15 g raw honey
2 tsp/10 g fresh ginger, grated
1 tsp/3 g spicy curry powder, divided
¼ cup/60 ml fresh lemon juice
¼ cup/60 ml fresh lime juice
4 6-oz/170-g salmon fillets
sea salt and pepper

COOKING INSTRUCTIONS

Warm a heavy-bottomed frying pan over medium heat. Add the ghee. Add the onion and cook until translucent, 3 to 4 minutes. Toss in the pear, mango, pepper, garlic, dried cherries, honey, ginger and ½ teaspoon curry powder. Cook for 1 to 2 minutes. Add the lemon and lime juices and bring to a simmer. Cook until the chutney is reduced by half. Remove from the heat and set aside. This can be made in advance and reheated before serving, or it can be served at room temperature.
Generously season the salmon with salt and pepper, and with the remaining curry powder. Place a steamer basket in a large pot. Bring a small amount of water to a boil. The water should not come into the basket. Place the salmon fillets on the steamer tray, skin-side down. Cover and steam until the fish is opaque, about 10 minutes. Serve the salmon topped with chutney.

PANFRIED COD WITH HERB SAUCE

SERVES 4

Mild-flavored cod is the perfect pairing for this herb sauce. The fish takes a backseat and allows the sauce to be the star of the show. Cod is often dredged in flour, but I prefer fresh cod to be lightly seasoned with salt and pepper and panfried with some butter.

INGREDIENTS

FOR THE SAUCE:
4 tbsp/10 g fresh parsley, coarsely chopped
1 tbsp/3 g mint leaves
1 tbsp/3 g fresh basil leaves
1 tbsp/3 g scallions, chopped
1 tbsp/8 g tarragon
1 medium red chili, chopped
3 tbsp/45 ml extra-virgin olive oil
1 clove garlic
2 tbsp/30 ml lemon juice
sea salt and pepper
2 tbsp/30 g butter
sea salt and pepper
4 6-oz/170-g cod fillets, without skin

COOKING INSTRUCTIONS

Make the herb sauce. Pulse all of the ingredients in a food processor. Adjust salt and pepper to taste. Set aside.
Heat a large skillet to medium-high and add butter. Generously salt and pepper the cod. Cook until crisp and golden, about 4 minutes per side. Top with herb sauce and serve.

THAI COCONUT CURRIED MUSSELS

SERVES 2

Wild mussels have a mild, delicate flavor and are slightly chewy. They are easily influenced by the flavors in which they are cooked. The Thai coconut curry broth provides a bright and bold flavor.

INGREDIENTS

1 lb/455 g mussels
1 stalk lemongrass
2 tbsp/30 ml coconut oil
⅓ cup/80 g shallots, sliced
1 tbsp/10 g garlic, minced
2 tsp/10 g fresh ginger, peeled and minced
1 tbsp/15 ml red curry paste
½ cup/120 ml chicken stock
½ tsp lime zest
1 tbsp/15 ml fresh lime juice
2 Thai red peppers, chopped
2 tsp/10 ml fish sauce
2 kaffir lime leaves
¼ cup/7 g cilantro, minced (garnish)

COOKING INSTRUCTIONS

Discard any damaged or open mussels. Soak the mussels in fresh water for 20 minutes. Remove the tougher outer leaves of the lemongrass until you get to the soft, yellow stalk. Trim off the bulb and slice up the yellow, fleshy parts of the lemongrass. Place the lemongrass in a food processor and process well on high. Individually remove each mussel from the water, trim the beard and set in another bowl of clean, cold water.
Heat the coconut oil in a sauté pan over medium heat. Add the shallots and sauté until soft, about 5 minutes. Add the lemongrass, garlic, ginger and red curry paste and sauté for 1 to 2 minutes. Add the coconut milk, chicken stock, lime zest, lime juice, Thai peppers, fish sauce and lime leaves. Cook for 8 to 10 minutes. Add the mussels. Cover and cook over medium heat until the mussels open, 3 to 5 minutes. Discard lime leaves. Uncover and spoon the opened mussels into serving bowls along with the broth. Garnish with cilantro.

PANFRIED MACKEREL WITH GREEN OLIVE RELISH

SERVES 4

Mackerel is one of the most underrated fish, and perhaps for this reason is quite inexpensive. Mackerel is a nutrition powerhouse. In addition to being high in omega-3 fats, it is loaded with minerals such as calcium, phosphorous, potassium, selenium and magnesium, and vitamins such as A, D, K, niacin, B12, Vitamin C, choline and folate.

INGREDIENTS

FOR THE RELISH:
¼ cup/60 g shallots, diced
filtered water
½ cup/90 g green olives, pitted
½ tsp lemon zest
1 tbsp/3 g fresh parsley
1 tbsp/3 g chives
½ cup/75 g watercress
2 tbsp/30 ml fresh lemon juice
2 tbsp/30 ml extra-virgin olive oil
¼ tsp sea salt
¼ tsp pepper
2 tbsp/30 g butter
6 4-oz/115-g mackerel fillets

COOKING INSTRUCTIONS

Cover shallots with filtered water and let sit for 10 minutes. Strain liquid. This will help take the bite out, so the shallots don’t overwhelm the rest of the relish. Combine all of the ingredients for the relish in a food processor. Pulse a few times to combine, but do not overblend. Set aside.
Heat the butter in a large frying pan and fry the mackerel for 2 to 3 minutes per side. Serve topped with the green olive relish.

THAI GREEN CURRY CHICKEN

SERVES 6

Thai food is my absolute favorite. I dream of one day eating my way through Thailand, and keeping it Paleo of course! We used to love getting takeout from Thai restaurants, but like most foods, now I prefer to make it at home myself. This green curry chicken bursts with flavor.

INGREDIENTS

1 tbsp/15 ml coconut oil
2 green onions, chopped
3 cloves garlic, minced
1 tsp/3 g fresh ginger, grated
1 tbsp/15 ml coconut aminos
1 tbsp/30 g fish sauce
3 tbps/45 ml green curry paste
2 lbs/900 g, boneless and skinless chicken thighs
2 kaffir lime leaves
1 small jalapeño, chopped (optional)
¼ tsp sea salt
½ of a fresh lime
cilantro for garnish

COOKING INSTRUCTIONS

Heat coconut oil in a large sauté pan with a tight-fitting lid over medium heat. Sauté the green onion until soft, about 3 minutes. Then add the garlic, ginger, coconut aminos, fish sauce and curry paste and cook for an additional minute, until fragrant. Pour in the coconut milk, kaffir lime leaves, jalapeños and salt. Lay the chicken pieces in the mixture to poach. Bring the mixture to a simmer. Reduce to low heat and cook with the lid on for 50 minutes, or until chicken pulls apart with a fork easily. Pull the chicken apart, use a slotted spoon to remove it from the coconut milk. Squeeze in the lime juice and shower with chopped cilantro.

CHEF’S TIP

Use the remaining broth to cook vegetables for a side dish. Cook vegetables over medium heat until soft. Yams, carrots and zucchini all work well!
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