Paleo Barbecue Sauce

Paleo Barbecue Sauce

Prep time 7 minutes
Cook time 18 minutes
Total time 25 minutes
Dietary Dairy-Free, Egg-Free, GAPS/SCD, Gluten-Free, Paleo, Vegan, Vegetarian
Meal type Sauces & Dressings
Misc CHILD FRIENDLY, FREEZABLE

Ingredients

  • 1 teaspoon coconut oil
  • 1 Medium yellow onion (diced)
  • 4 cloves garlic (minced)
  • 6oz tomato paste
  • 1 Large lemon (freshly squeezed)
  • 2 tablespoons raw, local honey
  • 2 tablespoons raw apple cider vinegar
  • 1 teaspoon mustard seeds (ground)
  • 1 teaspoon sea salt
  • 1/2 teaspoon smoked paprika

Directions

Step 1
Heat oil in medium saucepan. Saute onion over medium-high heat until soft, about 6 minutes. Add garlic and cook for 2 more minutes. Stir in tomato paste and cook over medium heat until thickened, about 5 minutes. Add remaining ingredients and simmer until sauce is the texture of ketchup, about 5 more minutes.
Step 2
Transfer to a blender and puree until smooth. Add more salt as necessary.

Enjoy your next barbecue guilt-free by making this easy Paleo barbecue sauce. Slather on meats, grill and enjoy! Can also be used in barbecue baked beans.

Creamy Vegan Asparagus Soup

Creamy Vegan Asparagus Soup

Serves 4
Prep time 15 minutes
Cook time 25 minutes
Total time 40 minutes
Dietary Dairy-Free, Egg-Free, Vegan, Vegetarian
Meal type Appetizers, Other Vegetables, Soups
Misc CHILD FRIENDLY, FREEZABLE, SERVE HOT

Ingredients

  • 1lb fresh asparagus (trimmed and cut to bite-size pieces)
  • 1-1/2 cup potatoes (Yukon Gold or new, large dice)
  • 2 Large shallots
  • 1/2lb Jerusalem artichokes (sunchokes) (peeled; large dice)
  • 2 tablespoons coconut oil
  • 3 cups homemade vegetable broth
  • 1/2 teaspoon sea salt

Directions

Step 1
In a large saucepan, heat oil over medium heat. Add shallots and salt. Cook until shallots soften; do not brown.
Step 2
Add asparagus, potatoes, Jerusalem artichokes and broth and to the shallots. Cover and bring just to a boil. Turn down heat to low and cook for 20 minutes or until vegetables are tender.
Step 3
Let cool down, then transfer to a blender to puree. Return to pan to warm, if necessary, then serve.

Even if you’re not vegan, using vegan recipes is an easy way to avoid dairy and eggs, which many people are sensitive or allergic to. Try substituting broccoli or other greens in this easy-to-make, delicious recipe!

Gumbo Z’herbes

Gumbo Z’herbes

Serves 12
Prep time 1 hour
Cook time 1 hour
Total time 2 hours
Dietary Gluten-Free
Meal type Soups
Misc FREEZABLE, SERVE HOT
From book Pickles, Pigs & Whiskey

Ingredients

  • 2 tablespoons olive oil
  • 3/4lb pork sausage (small dice)
  • 1/2lb tasso (small dice)
  • 1/2 cup ghee or unsalted butter
  • 1/2 cup sorghum flour
  • 1-1/2 cup yellow onion (diced)
  • 1 cup celery (finely diced)
  • 2 tablespoons bacon fat
  • 2 tablespoons garlic (finely minced)
  • 1/2 head green cabbage (roughly chopped)
  • 1 bunch collard greens (roughly chopped)
  • 1 bunch mustard greens (roughly chopped)
  • 1 bunch turnip greens (roughly chopped)
  • 2 bunches carrot greens (roughly chopped)
  • 1 bunch kale (roughly chopped)
  • 6 cups spinach (roughly chopped)
  • 1 bunch flat-leaf parsley (roughly chopped)
  • 10 cups homemade chicken stock
  • 5 teaspoons fresh thyme
  • 5 teaspoons fresh tarragon (chopped)
  • 2 leaves bay
  • 1 teaspoon cayenne pepper
  • 1 tablespoon file' powder
  • 2-1/2 teaspoons sea salt
  • 3-1/2 teaspoons freshly ground black pepper

Note

This gumbo z'herbes recipes is from John Currance. Substitute other greens for ones you can't find in your area.

Directions

Step 1
Heat oil in a large cast-iron skillet over medium heat. Add sausage and tasso and cook until browned. Use a slotted spoon to transfer sausage and tasso to a plate. In the same skillet over medium heat, combine butter and flour. Cook, whisking constantly, until you have a medium-brown roux. Stir in onions, celery and garlic and saute' until tender, taking care not to burn rout. Set aside.
Step 2
Heat bacon fat in a soup pot over medium-low heat. Add cabbage and cook, stirring, until wilted. Stir in greens and parsley and cook until wilted. Add stock, bring to a simmer and cook until greens are completely tender, about 20 minutes.
Step 3
Use a ladle to remove about 4 cups of liquid from greens and add it to roux-vegetable mixture. Whisk to combine and return skillet to stovetop over medium heat. Warm briefly and then use a spatula to scrape mixture into greens. Return to a simmer and stir in reserved sausage and tasso, thyme, tarragon, bay leaves and cayenne and simmer 20 minutes. Use an immersion blender or puree' in batches in a countertop blender until smooth. Return soup to a simmer. In a small bowl, stir file' with 2 tablespoons water until smooth and then add mixture to gumbo. Simmer 20 minutes more and then season with salt and pepper.

Grain Free Brownies

Grain Free Brownies

Serves 16
Prep time 10 minutes
Cook time 35 minutes
Total time 45 minutes
Allergy Egg
Dietary Dairy-Free, Gluten-Free, Vegetarian
Meal type Desserts
Misc CHILD FRIENDLY, FREEZABLE, PRE-PREPARABLE, SERVE COLD, SERVE HOT
Website Edward & Sons

Ingredients

  • 1/3 cup ghee or coconut oil (melted)
  • 6 Large pasture-raised eggs
  • 1 cup palm sugar, coconut sugar, succanat or rapidura
  • 1/2 cup cocoa powder (sifted)
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon vanilla extract
  • 1/2 cup coconut flour (sifted)

Note

These gluten-free, grain-free brownies are more of the cake type.  I've substituted a low-glycemic sugar (palm sugar, coconut sugar, succanat or rapidura) for regular sugar.  Make these an occasional treat, not an everyday snack or dessert.

Directions

Step 1
Preheat oven to 350F. Grease an 8" x 8" baking dish.
Step 2
Whisk cocoa powder, coconut flour, salt and sugar together. Blend in coconut oil.
Step 3
Whisk eggs and vanilla together. Mix with dry ingredients.
Step 4
Pour batter into baking dish and bake for 30-35 minutes until a toothpick inserted comes out clean.

Dairy Free Sweet Potatoes

Dairy Free Sweet Potatoes

Serves 8
Prep time 10 minutes
Cook time 1 hour, 50 minutes
Total time 2 hours
Dietary Dairy-Free, Egg-Free, Paleo, Vegan, Vegetarian
Meal type Other Vegetables, Side Dishes
Misc CHILD FRIENDLY, FREEZABLE, PRE-PREPARABLE, SERVE HOT
Occasion HOLIDAYS

Ingredients

  • 4 Large sweet potatoes (I prefer hannah yams. They're creamier and not as sweet as sweet potatoes.)
  • 1/4 cup coconut oil or ghee
  • 2 tablespoons coconut milk
  • 1/2 cup applesauce (preferably homemade)
  • 2 teaspoons fresh ginger (peeled and grated)
  • 1 teaspoon sea salt
  • 2 Large apples (peeled, cored and sliced into 1-inch slices)

Directions

Step 1
Preheat oven to 350F. Arrange potatoes on a baking sheet or Silpat and bake until until tender, 80-90 minutes. Remove from oven and cool.
Step 2
Scoop out insides of potatoes and place in electric mixer bowl. Add 2 tablespoons of ghee and coconut milk, and mix on medium speed with paddle attachment until smooth. Add in applesauce, ginger and salt.
Step 3
Transfer mixture to baking dish and bake for 10 minutes.
Step 4
Cook apples in remaining coconut oil until soft, about 10 minutes. Place apples on top of sweet potato mixture and serve.

I use Hannah yams instead of sweet potatoes in this dairy free sweet potatoes dish because they’re creamier and not as sweet as regular sweet potatoes.  One of the quirks of the Paleo diet is that sweet potatoes are legal, while regular potatoes are not.  Because the Paleo diet excludes many carb sources, this is a tasty way to get necessary carbs into your diet.

Grain-Free Pumpkin Pie

Grain-Free Pumpkin Pie

Serves 8
Prep time 30 minutes
Cook time 1 hour, 15 minutes
Total time 1 hour, 45 minutes
Allergy Egg, Tree Nuts
Dietary Dairy-Free, GAPS/SCD, Gluten-Free, Paleo, Vegetarian
Meal type Desserts
Misc CHILD FRIENDLY, FREEZABLE, PRE-PREPARABLE, SERVE COLD
Occasion HOLIDAYS

Ingredients

For the crust:

  • 1-1/2 cup almond flour
  • 3/4 cups whole pecans (soaked overnight, rinsed, drained and dehydrated)
  • 1 tablespoon coconut oil
  • 2 tablespoons raw, local honey
  • 1 Large pasture-raised egg
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground cinnamon (I prefer Celyon cinnamon)
  • 1/4 teaspoon ground ginger

For the filling:

  • 1 Medium pie pumpkin
  • 1/2 cup almond milk or coconut milk
  • 3 Large pasture-raised eggs
  • 1 Large pasture-raised egg yolk
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon sea salt
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cinnamon (I prefer Celyon cinnamon)
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground clove
  • 1/4 teaspoon ground cardamom
  • 1/2 teaspoon lemon zest
  • 1/2 cup raw, local honey

Directions

For the crust:
Step 1
Add the pecans to a food processor and process until they have turned into a coarse flour. Add the rest of the crust ingredients and process for 15 seconds, until a dough forms.
Step 2
Press the dough into a pie plate, spreading it up the sides and covering the bottom. Price a few shallow holes in the crust with a fork to keep it from bubbling when baking.
Step 3
Bake the crust at 325F for 10 minutes. Remove it from the oven and cool for 10 minutes, then place in the freezer for 20 minutes.
For the filling:
Step 4
Cut pumpkin in half; scoop out seeds. Place halves in a steamer basket and steam on the stove over for 20-30 minutes, or until soft. Scoop out filling.
Step 5
Put 2c. of pumpkin filling into a medium bowl; freeze the rest for later use. Whisk remaining ingredients together with filling. Pour the filling into frozen pie crust.
Step 6
Bake at 350F for 35 minutes or until the custard has set but is still slightly jiggly in the center. Remove from oven and refrigerate until chilled.

Cardamom is a nice addition to this grain-free pumpkin pie that is gluten-free and dairy-free. It’s also GAPS/SCD and Paleo-legal.

Wild Rice Dressing

Wild Rice Dressing

Serves 12
Prep time 15 minutes
Cook time 1 hour
Total time 1 hours, 15 minutes
Allergy Tree Nuts
Dietary Dairy-Free, Egg-Free, Gluten-Free, Vegan, Vegetarian
Meal type Grains, Side Dishes
Misc CHILD FRIENDLY, FREEZABLE, SERVE HOT
Occasion HOLIDAYS

Ingredients

  • 3/4 cups wild rice (soaked overnight, rinsed and drained)
  • 3/4 cups brown basmati rice (soaked overnight, rinsed and drained)
  • 4 cups cold, filtered water or homemade broth
  • 1 piece kombu (kelp)
  • 1 teaspoon sea salt
  • 1 cup pecans (soaked overnight, rinsed, drained and dehydrated)
  • 3 tablespoons extra-virgin olive oil
  • 1 Medium onion (peeled and diced)
  • 3 Large celery ribs (diced)
  • 8oz shiitake mushrooms (thinly sliced)
  • 2 cloves garlic (peeled and minced)
  • 1-1/2 tablespoon fresh sage or thyme (minced)
  • 1 Large carrot (peeled and diced)

Directions

Step 1
Combine rice, broth, kombu and sea salt in a medium pot. Bring to a boil over high heat. Cover, reduce heat to low and cook for 45 minutes. Drain grains and set aside.
Step 2
Meanwhile, preheat oven to 325F. Adjust oven rack to middle shelf. Spread pecans on a cookie sheet and toast for 8-10 minutes. Remove from oven and set aside to cool. Coarsely chop.
Step 3
In a wide heavy skillet, heat 3 tablespoons oil. Saute onions over medium heat for 5 minutes. Stir occasionally to prevent stick. Add carrots and saute for 3 minutes. Stir in celery with a pinch of sea salt; continue cooking another 5 minutes. Add garlic and sage; saute another minute. Remove from pan.
Step 4
Wipe out pan and heat another 3 tablespoons oil over medium heat. Add in mushrooms and saute until light brown. Add in other vegetables, rice, pecans and parsley. Stir to combine.

If you’re looking for a gluten-free, savory side dish to add to your rotation or holiday table, try this easy and satisfying wild rice dressing dish.

Grain-Free Apple and Pear Crisp

Grain-Free Apple and Pear Crisp

Serves 8
Prep time 15 minutes
Cook time 55 minutes
Total time 1 hours, 10 minutes
Allergy Tree Nuts
Dietary Dairy-Free, Egg-Free, GAPS/SCD, Gluten-Free
Meal type Desserts
Misc CHILD FRIENDLY, FREEZABLE, PRE-PREPARABLE, SERVE HOT

Ingredients

  • 2 cups almond meal
  • pinch sea salt
  • 1 teaspoon ground cinnamon (I prefer Celyon cinnamon)
  • 1/2 teaspoon cardamom
  • 1/4 cup coconut oil (melted)
  • 1/4 cup raw, local honey
  • 1 tablespoon vanilla extract

Filling:

  • 1/2 cup apple juice (freshly juiced, if possible)
  • 1/2 Large lemon (freshly squeezed)
  • 2 teaspoons grass-fed gelatin
  • 1 teaspoon ground cinnamon (I prefer Celyon cinnamon)
  • 1/2 teaspoon ground nutmeg (freshly grated, if possible)
  • 3 Large apples
  • 2 Large pears

Directions

Step 1
Preheat oven to 350F.
Filling:
Step 2
Whisk together apple juice, lemon juice, gelatin and filling spices in a medium-sized bowl.
Step 3
Peel, core and slice apples and pears to 1/4" thick. Add them to juice mixture. Stir to coat. Transfer to an oiled 9" pie pan.
Topping:
Step 4
Combine almond meal, salt and spices in a medium bowl.
Step 5
In a separate bowl, whisk together coconut oil, honey and vanilla. Pour into bowl of dry topping ingredients. Using your hands or a spoon, mix together until a coarse dough forms. Mixture will be crumbly. Crumble mixture on top of the apples and pears in the baking dish.
Step 6
Cover the top of dish with aluminum foil and bake for 45 minutes. Remove the foil and bake for an additional 5-10 minutes or until the top is golden brown. Let cool 15-20 minutes before serving.

In the fall, when it’s apple and pear season, this grain-free apple and pear crisp makes a tasty comfort food.  I love the bit of cardamom in the topping!  This recipe is suitable for the GAPS/SCD and Paleo diets.

Paleo Lettuce Wraps

Paleo Lettuce Wraps

Serves 8
Prep time 10 minutes
Cook time 5 minutes
Total time 15 minutes
Allergy Soy, Tree Nuts
Dietary Dairy-Free, Egg-Free, GAPS/SCD, Gluten-Free, Paleo
Meal type Appetizers, Meats
Misc CHILD FRIENDLY, FREEZABLE, PRE-PREPARABLE, SERVE COLD, SERVE HOT

Ingredients

  • 2lb ground chicken
  • 1 cup cashews (soaked overnight, rinsed, drained, dehydrated and chopped)
  • 8oz water chestnuts
  • 1/2 Medium onion (small dice)
  • 1 clove garlic (minced)
  • 1 " ginger (grated)
  • 2 tablespoons sesame oil
  • 5 tablespoons tamari soy sauce
  • 2 tablespoons cashew butter
  • 3 tablespoons raw, local honey
  • 2 tablespoons raw apple cider vinegar
  • 1/2 teaspoon chili powder
  • 1 head butter lettuce

Directions

Step 1
Saute onion in oil. Add chicken and cook until no longer pink. Add cashews, water chestnuts, garlic and ginger.
Step 2
Mix remaining ingredients in a bowl. Add to chicken mixture and simmer until sauce is thickened. Serve hot or cold on lettuce leaves.

You can still have taco night with these Paleo lettuce wraps! Just substitute butter lettuce leaves for tortillas, and there you go.

 

WILD MUSHROOM SOUP

WILD MUSHROOM SOUP

Serves 6
Prep time 10 minutes
Cook time 1 hour, 15 minutes
Total time 1 hour, 25 minutes
Dietary Dairy-Free, Diabetic-Friendly, Egg-Free, GAPS/SCD, Gluten-Free, Paleo, Vegan, Vegetarian
Meal type Soups
Misc CHILD FRIENDLY, FREEZABLE, PRE-PREPARABLE, SERVE HOT
Website Peter Berley

Ingredients

  • 1oz dried porcini mushrooms
  • 2 tablespoons extra-virgin olive oil
  • 1-1/2lb mixed mushrooms (trimmed and thinly sliced)
  • 1 Medium onion (thinly sliced)
  • 3 cloves garlic (peeled and left whole)
  • 1 teaspoon fresh thyme leaves
  • 1 teaspoon fresh sage (finely chopped)
  • 3 cups Roasted Mushroom Stock ((see recipe))
  • 1/2 cup SCD yogurt or coconut milk ((for a dairy-free version, use coconut milk))
  • 1 tablespoon dry red wine (or to taste)
  • sea salt (to taste)
  • freshly ground black pepper (to taste)
  • 1 tablespoon fresh parsely or chives (minced)

Note

"Yum!" is what I wrote in my notes when I made this soup the first time.  This one of my favorite recipes from Peter Berley, one of my favorite guest chef instructors at the Natural Gourmet Institute in New York, NY.

Directions

Step 1
Cover the porcinis with 1 cup hot, filtered water for 30 minutes. Massage the softened mushrooms to dislodge any grit and transfer them to another bowl. Strain the liquid and pour back over the porcinis; set aside. Discard the grit at the bottom.
Step 2
Heat the oil in a wide saute' pan over medium heat. Add the onions, mixed mushrooms, garlic and herbs, saute' for 15 minutes, stirring occasionally, until the mushrooms are golden brown. Add 1 cup of stock and scrape up the browned bits from the bottom of the pan with a wooden spoon. Transfer the mushroom mixture to a 3-quart pot.
Step 3
Add the porcinis, soaking liquid and remaining 2 cups stock. Simmer for 20-30 minutes. Puree the soup with SCD yogurt or coconut milk and stir in the wine. Season with salt and pepper. Serve with chives or chopped parsley.
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