Although I love to cook, and would gladly spend an hour in the kitchen preparing a meal, the reality is that I don’t always have that kind of time.  I use several strategies to tackle this dilemma, two of which include:  planning ahead (I often cook large meals on Sunday that will last throughout the week), and creating simple recipes–an easy task when you use high-quality, fresh ingredients. I also try to keep homemade sauces/dips/chutneys in the fridge that can be used spice up any meal.

Emeril Lagasse’s Remoulade Sauce

• 1/4 cup fresh lemon juice
• 1/4 cup coconut oil, 1/4 cup walnut oil, 1/4 cup olive oil
• 1/2 cup chopped onion
• 1/2 cup chopped green onions
• 1/4 cup chopped celery
• 2 Tbs chopped garlic
• 2 Tbs prepared horseradish
• 3 Tbs creole whole grain mustard
• 3 Tbs prepared yellow mustard
• 3 Tbs ketchup
• 3 Tbs chopped parsley leaves
• Sea salt to taste
• Cayenne pepper to taste
• Pepper to taste

Combine all ingredients in a food processor, and process until combined.  Use immediately or store. Will keep for several days in the refrigerator in an airtight container.

Baked Salmon

• 4-6 oz. salmon filet/person
• Fresh dill, chopped
• Salt
• Pepper
• Butter, or oil of choice

Preheat oven to 425 degrees F.  Place salmon filets on baking dish or sheet, skin side down.  Sprinkle with salt, pepper, and fresh dill.  Place a small tab of butter on each salmon filet.  Bake at 425 degrees, for 8-10 minutes or until fish is flaky when tested with fork.  Serve alone, or with remoulade sauce.  See Ryon’s post on fish.

Boiled Kale

• 1 bunch kale, stems removed
• Butter
• Salt and pepper to taste
• Red pepper flakes

Once fish is in the oven, bring a pot of water (with sea salt added) to a boil.  Once boiling, place kale leaves in water, making sure to submerge all leaves.  Boil in water 1-2 minutes, or until tender.  Once tender, remove from heat and pour kale into colander to remove water.  Sprinkle with salt, pepper, and red pepper flakes.  If you so choose, stir in a tab of butter.  Serve.

Without further adieu, below you’ll find a recipe for my most favoritest (yes, I know that’s a double superlative and ‘favoritest’ isn’t a real word) hors d’oevure/snack/small meal:

Smoked Salmon Tartines

• 1 recipe All-Purpose Primal Crackers
• Smoked Salmon/Lox (Costco carries an excellent-tasting, wild option)
• Cream Cheese
• Red Onion, sliced thinly
• Fresh Dill
• Capers
• Sea Salt and Cracked Pepper

Take a cracker, layer with cream cheese (you can simply skip this step if you’re avoiding dairy), salmon, red onions, capers, fresh dill, and sprinkle with salt/pepper.  Enjoy!

• 1.5 cups nuts (walnuts, almonds, pecans, hazelnuts, etc.)
• 4 egg whites
• 2 Tbs. oil (melted butter, grapeseed oil, coconut oil, etc.)
• Dried spice(s) of choice:  dill, parsley, oregano, thyme, cayenne pepper, garlic
• Salt, pepper to taste

1. Line a baking sheet with parchment paper, and preheat oven to 325 degrees F.
2. Grind nuts in food processor until you have a relatively fine cornmeal-like texture, and place in mixing bowel.
3. Add dried spice(s), salt, and pepper to nuts and mix to combine.
4. Add egg whites and oil of choice to nut mixture, and mix to combine.  The mixture should be moist and sticky, but not liquidy (think pancake batter).  If your mixture is too dry, add more oil.  If it is too wet, add more ground nuts.
5. Place mixture on center of parchment-lined baking sheet.
6. Place a peace of wax paper or plastic wrap on top of the mixture, and use a rolling pin to roll out the mixture until it is 1/8^th inch thick.
7. Remove top sheet (wax paper or plastic wrap), prick dough with a fork and place in preheated oven.
8. Bake at 325 degrees F, for 10 minutes or until golden brown and crispy.
9. Remove from oven, and cut into desired size/shape while still warm.
10. Set aside, and let cool
11. Serve as an accompaniment to your favorite dips and cheeses, or my personal favorite—with smoked salmon.

]]> http://thelabelsayspaleo.com/2010/04/18/all-purpose-primal-crackers/feed/ 6 http://thelabelsayspaleo.com/2010/02/25/peanut-butter-and-jelly-time/ http://thelabelsayspaleo.com/2010/02/25/peanut-butter-and-jelly-time/#comments Fri, 26 Feb 2010 05:03:46 +0000 Lyssa http://thelabelsayspaleo.com/?p=699 Just discovered the most amazing way to enjoy a “PBJ”: mix a spoonful of almond butter (LOVE Kettle Brand) with an equal amount of applesauce (no sugar added, obvi) and voila: PBJ!

Granted, there is no PB or J, but as someone who used to make the sandwich sans one piece of bread so I could get more of the PBJ goodness in my mouth, this is an AMAZING discovery.

See, you never have to miss out on childhood faves … you just have to get creative!

Nut-Breaded Fried Fish with Spinach Medley

Fish

• 1 White Fish Fillet Per Person (I like tilapia for this recipe, but I’ve also tried it with drum)
• Course nut flour of your choice  (My favorite mix is pecan + almond)
• Fat of your choice (I prefer raw, pastured butter; but coconut oil would also be a good choice)
• Salt and Pepper

1. Sprinkle both sides of fillet with salt and pepper, before dredging in nut flour mixture.  Set aside.
2. Heat desired fat in a skillet over medium-high heat.  Be generous with your fat–you want to coat the entire pan.
3. Once oil becomes hot, place each fillet in the pan.
4. Turn heat down to medium,  and cook fish approximately 4 minutes on each side.  The fish is done when it becomes flaky when prodded with a fork.
5. Remove fish from skillet, and set aside (I put mine in the oven to keep it warm).

Spinach Medley

• Fat of your choice
• 2-3 cups baby spinach, washed
• 1/2 onion, diced
• 2-3 cloves garlic
• 1-2 roma tomatoes, diced  AND/OR  roasted red peppers, diced
• Salt
• Pepper
• Splash of white wine (I prefer sauvignon blanc)
• Raw goat cheese, crumbled (can easily be excluded if you like)

1. If necessary, add a little more fat to the pan you fried the fish in (it should still be over medium heat).
2. Add the onions, garlic, salt and pepper.  Sautee, being sure to scrap browned bits from bottom of pan.
3. When onions become transparent, lower heat to medium-low and  add tomatoes and/or red peppers.
4. Add  spinach.  Turn to coat in fat.
5. Add a splash of white wine, and once reduced, remove pan from heat.
6. Sprinkle with goat cheese if you so choose, and combine.
7. Serve over or beside fried fish.

When TLSP took on “strict paleo” back in November, I spent a good deal of time reading mayonnaise labels at every grocery store I stopped in. I will save you the trouble of doing the same: Paleo mayo does not come in a jar. Most storebought mayo is made from a base of either soybean oil or canola oil, and nearly all varieties contain either sugar, cane juice, or HFCS.

Fortunately, you do not have to give up mayo altogether. Homemade mayo is simple, quick, and a great source of healthy fat. Here is the basic recipe I have been using:

Paleo Mayo

• 1 pastured egg (works best if egg is allowed to come to room temperature)
• 1/2 tsp mustard powder
• 1 tsp lemon juice (fresh squeezed works best)
• 1/2 cup extra virgin olive oil
• 1/2 cup walnut oil (or another nut oil, or grapeseed- otherwise the EVOO flavor is very strong!)
• Salt and pepper to taste

• Combine egg, mustard powder, and lemon juice in a food processor until it reaches a thick, creamy consistency.
• Slowly blend oil into egg mixture.
• Add salt and pepper as desired.
• Store in a glass jar (perfect way to reuse a jar!) in the fridge. Mayo will thicken over the next few hours.

Variations

• Lemon-Dill: Add lemon zest and a generous amount of fresh dill. This is FANTASTIC with salmon.
• Chipotle: Use chopped chipotle peppers in adobo sauce. Add to desired level of spice. Great for dipping baked sweet potato fries.
• Roasted Garlic: Add 1-2 cloves of roasted garlic and freshly ground black pepper.
• Herb: Experiment with your favorite fresh herbs! This is an easy change that will make a world of flavor difference. Two of my favorites are fresh basil leaves and fresh cilantro (NOT together!)

Post to comments if you have a mayo recipe or variation to share!

Man-oh-man, do I hear this statement a lot.  In fact, it’s part of the reason that we created this website.  At TLSP, we wanted to show you that not only can eating Paleo be inexpensive; it doesn’t have to be time-consuming, bland, or boring either.

Today, I want to talk about almond flour. Almond flour is a staple in the diet of many Paleo-ers.  It’s a favorite alternative to flour amongst those who have a keen interest in baking (think Lyssa and Lisa here at TLSP), and it also works as combiner in entrees like meatloaf, salmon cakes, and meatballs.

Now, if you buy pre-made almond flour, it’s a little pricey (to the tune of about $9.22/lb).  If, however, you buy a bag of raw almonds and then grind your own flour, you’re looking at a price of approximately $3.82/lb.  That’s a substantial savings!

And it doesn’t stop there.  I grind all kinds of nut flours from pecan to walnut and even macadamia.  In addition to their many other uses, nut flours make great batters for fish and chicken.

But wait, I know what you’re going to say next:  ”That’s too difficult and it takes too much time!  I don’t have the proper equipment!”  The answer: it’s as easy as dumping a bag of almonds in your food processor, flipping on the ‘on-switch’, and less than a minute later voila! You’ve got your very own, homemade almond flour!

If you don’t have a food processor, I whole-heartedly recommend that you buy one.  Like a crock-pot, it’s a must in any well-equipped kitchen. Better yet, I implore you to invest in a Vita-Mix.  I bought mine seven years ago on the recommendation of my mother (a fabulous cook) who has had hers for almost twenty years (yes…the SAME one).  The reasons I recommend the Vita-Mix are these:

1. You get two machines in one (It comes with a ‘wet’ and ‘dry’ container, and can be used as BOTH a blender and food processor).
2. It has an incredibly powerful motor, resulting in finely ground nut flours.
3. It’s highly versatile (I’ve used mine to grind flours, make soup, guacamole, smoothies, salsa, and the list goes on).

For those of you who are wondering why I recommend a $500 machine, let me just ask you this:  how many times have you had to replace your $25 blender?  A VitaMix is an investment.  Although expensive on the front-end, it will cost you less per day as it will last substantially longer than your run-of-the-mill blender or food processor.  Furthermore, you’re getting two machines in one!  (Believe it or not, I’m not being paid by VitaMix but I think I should be, don’t you?!! )

The first is a very simple, but delicious snack of jicama–an underground tuber that is a relative of the sweet potato and good source of potassium and Vitamin C.    Although I’ve used jicama in salads before, I had never seen it served alone as it was in Mexico, but boy have I been missing out.  

To serve, simply cut the jicama into small spears, then sprinkle with lime juice and the key ingredient–Tajin.

  It’s literally as simple as 1, 2, 3!!

I paired my pancakes with turkey bacon and some Jasmine Oolong tea for a great Sunday breakfast. If you had to ask, yes I ate all the pancakes, fruit and bacon in the above picture in one sitting.

What did I do with that chicken after it was all roasted up? Well, the first day I just had it as it was. Day Two I chowed down on a drumstick as a snack. I let it sit in my fridge until Day 4 (maybe pushing it? Even in a tightly sealed container?) and then realized I needed to get that bad boy eaten. I was running late in my evening plans after an extended evening at the dog park. I was hungry. I also wanted something a little sweet but with enough fat and flavor that I would really feel satisfied. My dad was the master of our kitchen when I was growing up. His most memorable meals were the ones where he was forced to get creative with leftovers. With that in mind, I took inventory of my fridge, asked Dad to watch over me from above and provide a little inspiration, and off I went with a pot and no plan.

I’m going to give you the “recipe” in just a second but let me get this out first. Some of your best meals will come out of thin air and you may never be able to reproduce them again. Accept it. Reproduction isn’t really the point, anyway. Feeding yourself and your family is the goal. Adding some personal style to that is just coconut “buttercream icing” on the paleo cake. What I’m trying to say is, don’t be afraid to throw a bunch of paleo goodness together and see what happens. Keep your ingredients the same but play around with different spices.  Get crazy at a comfortable pace. But in the end remember to KISS…Keep It Simple, Stupid.

Today's Last Minute Lunch

One Pot Chicken & Spaghetti Squash Curry

(for one, multiple for multiple people)

• Heat medium sized pot on medium to m/high heat
• Throw in some coconut oil
• Take a couple spoonfuls of spaghetti squash & throw in pot – I cooked mine when I was cooking the chicken
• Grab some of the chicken & pull off in bite-sized pieces. Throw in pot.
• Throw some broccoli in the pot
• Cut up half a bell pepper — mine was orange & I actually used kitchen shears to cut it up because I didn’t want to dirty a cutting board. Lazy or genius, you decide.
• Toss in a couple baby bella mushrooms. Again, cut into pieces with the shears.
• Stir.
• Add some coconut milk. I decided I wanted a soupier curry so I added enough to meet my soupy liking.
• Here’s where the flavor really comes into play: plop in some curry paste (brand recommendation below). However much you want to suit your own personal taste & tolerance for spice. I’m a 5th+ generation Texan. Therefore, bring on the heat!
• Simmer for a few minutes so everything is nice and hot and the flavor has time to seep into the food. If you’re really starving, just get the curry paste melted into the coconut milk. Have more time? Lower the temp a little and let simmer for 10 minutes. Bored waiting? Just eat when you’re ready!

How easy was that?

I did the same basic recipe for lunch today. (See image above.) Only, instead of the spaghetti squash I used chopped up cabbage. Oh, and this time my bell pepper was yellow. After it was all cooked I realize I should have used a red bell pepper so that I had some extra color to my dish. Easy lesson learned for next time!

My favorite red curry paste, Mae Ploy.

As for the curry paste, my favorite brand is Mae Ploy red curry paste from Thailand. The ingredients are: Dried red chili, garlic, lemongrass, salt, shallot, galangal, shrimp paste (shrimp), kaffir lime peel, pepper. No preservatives or colorant added. No sugar either. The 14oz container has lasted me about 5 months and it cost around maybe $5 or less? It’s available at HEB…well, the one at Parmer & McNeil anyway.