Maria Rickert Hong April 27, 2013

Paleo Shepherd’s Pie

Finally – a grain-free Paleo shepherd’s pie, the pub classic.

You won’t miss the potatoes in this recipe when cauliflower and parsnips take their place.

This recipe is GAPS, SCD and Paleo-legal.

Serves: 12

Prep time: 30 minutes

Cook time: 30 minutes

Ingredients

1 lb ground, grass-fed beef
1/2 lb ground bison
3-1/2 oz shiitake mushrooms (roughly chopped)
2 large beefsteak tomatoes (large dice)
1 medium yellow onion (diced)
2 stalks celery (chopped)
1 large carrot (peeled and coarsely chopped)
2 teaspoons coconut aminos
6oz tomato paste
1 tablespoon fresh thyme leaves
1 head cauliflower (chopped)
4 large parsnips (peeled and coarsely chopped)
3 tablespoons pastured ghee
sea salt (to taste)
freshly ground black pepper (to taste)

Directions

Pre-heat oven to 350 degrees.

In a medium pot with a steamer basket, steam cauliflower and parsnips until fork tender.

While that is cooking, add onion, celery, carrots, mushrooms, tomatoes, coconut aminos, thyme, salt and pepper to a large skillet with 1 tablespoon of ghee. Cook on medium until onions are translucent and veggies are tender. Add ground meat and tomato paste.

Cook stovetop mixture on medium until meat is cooked. Simmer for 10 minutes to allow juice to boil off.

In a baking dish (smaller if you like thicker layers or larger is you like thinner layers), spoon in meat mixture.

Mash cauliflower and parsnips with remaining ghee. Season to taste with salt and pepper.

Spread cauliflower mixture over the meat mixture. Bake for 30 minutes. Let rest for 20 minutes. Serve.

Filed Under: MEATS, RECIPES Tagged: cottage pie, dairy-free, GAPS, gluten-free, Paleo, primal, recipes, SCD, shepherd's pie

Maria Rickert Hong April 22, 2013

Cauliflower Pizza Crust

Here’s a great way to get more veggies into your diet! This gluten-free, cauliflower pizza crust is GAPS, SCD and Paleo legal.

Serves: 4

Prep time: 15 minutes

Cook time: 30 minutes

Source: Food Loves Writing

Ingredients

2 cups cauliflower crumbles (about one small cauliflower or half of a really big one)
1/4 large onion (chopped)
3 cloves garlic (minced)
1 cup almond flour
2 large pasture-raised eggs
sea salt (to taste)
freshly ground black pepper (to taste)

Directions

Preheat oven to 450 degrees F.

Combine cauliflower with onion and garlic in a food processor* and pulse until crumbly, being careful not to over-mix (you don’t want it to become a paste). Then stir this mixture together with garlic, almond meal, and eggs, and a couple good cracks of salt and pepper. If it seems too dry, you can add a little water; if it seems too wet, add more almond meal (between another 1/4 and 1/2 cup).

Form into pizza crusts and bake them alone for 20 minutes. Top with desired toppings and bake for another 10 minutes.

Ingredients

1 cup quinoa
2 cups filtered water
4 large pasture-raised eggs (whisked)
3 large scallions (sliced thin)
3 cloves garlic (minced)
1/2 teaspoon sea salt
1 cup steamed swiss chard or kale (chopped)
1 cup gluten-free breadcrumbs
1 tablespoon ghee or coconut oil

Directions

Rinse 1 cup of quinoa thoroughly and place the grains in a medium sauce pan with 2 cups of water. Allow quinoa to soak for 15 minutes. Then, with the lid on the pan, bring the water to a boil and reduce to a simmer. Cook until quinoa is tender and has absorbed the liquid – about 15 minutes. Let cool to room temperature.

In a large bowl, mix together cooked quinoa, eggs, scallions, garlic, salt, steamed chard or kale, and breadcrumbs. Let everything sit for a few minutes to absorb the liquid. Form patties.

Heat ghee or coconut oil in a large skillet over medium-low heat. Cook up to 6 patties at at time (don’t overcrowd the pan). Cover the pan and let the patties cook for 7-10 minutes until they are a deep rich brown. Flip and cook the other side for another 7-10 minutes until both sides are nice and brown. Let patties rest on a cooling rack while you finish the next batch.

Ingredients

3 tablespoons ghee or coconut oil
freshly ground black pepper (to taste)
4 tablespoons SCD yogurt or coconut milk (if you want a dairy-free version, use coconut milk)
2 medium ripe avocados
4 medium zucchini (shredded with a julienne peeler)
sea salt (to taste)
1 medium freshly squeezed lemon juice

Directions

Heat the oil in a saute’ pan over medium heat. Add the zucchini and saute’ for 3-4 minutes, until zucchini has softened. Stir often.

While zucchini is cooking, use a fork to mash up the avocado with the yogurt/mayo/coconut milk, salt, pepper, and lemon juice. It should resemble a smooth guacamole. Turn off the heat and toss the sauce in the sauteed zucchini to warm the sauce. Serve immediately.

Ingredients

For the vinaigrette:

2 large lemons, freshly squeezed and zested
1 tablespoon fresh rosemary (minced)
2 pinches sea salt
1/2 cup extra-virgin olive oil

For the lentils:

3 cups carrots (peeled and coarsely chopped)
1 bunch asparagus
2 large shallots (cut lengthwise into thin wedges)
2 tablespoons ghee or coconut oil (melted; if you want a dairy-free version, use either ghee or coconut oil)
sea salt (to taste)
freshly ground black pepper (to taste)
1-1/2 cup French lentils (small greenish/black)
1 bay leaf
1 clove garlic (crushed flat but left whole)

Directions

For the vinaigrette:

In a bowl, whisk together the lemon juice, rosemary and 1 teaspoon sea salt. Slowly drizzle in the olive oil, whisking constantly until emulsified. Let stand at room temperature while you make the salad.

For the lentils:

Preheat the oven to 350F. Add the carrots, asparagus and shallots to a baking dish and drizzle with melted ghee or coconut oil and toss to coat. Season with 1/2 teaspoon sea salt and a grinding of pepper. Spread out into a single layer. Roast until browned in spots and tender but not mushy, about 30 minutes. Remove from the oven and tent loosely with aluminum foil to keep warm.

Meanwhile, in a saucepan, combine the lentils, bay leaf, garlic, and 4 cups of water and bring to a boil over a medium-high heat. Reduce the heat to medium-low, cover, and cook at a gentle simmer until the lentils are almost tender, but still slightly undercooked, 12-15 minutes. Stir in 3/4 teaspoon salt, recover and cook until the lentils are tender but still hold their shape, about 10 minutes longer. Drain the lentils in a colander placed in the sink. Discard the bay leaf and the garlic.

Transfer lentils to a large salad bowl and add the carrots and shallots. Pour the vinaigrette over the salad and toss gently to combine. Serve warm.

Ingredients

2 bunches dandelion greens
2 tablespoons olive oil
3 cloves garlic (minced)
1/4 cup hazelnuts, coarsely chopped (soaked overnight, rinsed and drained, then dehydrated)
1 tablespoon raw apple cider vinegar
2 teaspoons raw, local honey
sea salt (to taste)
freshly ground black pepper (to taste)

Directions

Wash greens, remove stems and chop into 3/4-inch pieces, then place greens in a large mixing bowl. Heat oil in a sauté pan on medium low, then add garlic and nuts, stirring constantly for 2 minutes. Stir in vinegar, honey, salt and pepper, and pour the hot vinaigrette over the dandelion salad and toss well.

Ingredients

2 medium cucumbers (peeled and sliced into thin rounds)
4 pinches sea salt
1/2 cup dried wakame
1 large orange (zested and juiced)
1/2 cup fresh cilantro (minced)
1/4 cup scallions (chopped)
6 tablespoons raw apple cider vinegar
2 tablespoons coconut aminos
2 tablespoons raw, local honey

Directions

Place cucumbers and sea salt in a medium bowl. Rub the salt into the cucumbers until water starts to be released. Place a large plate on cucumbers; add a small weighted object on top of plate. Let “press” for 20 minutes.

Soak the wakame in a small bowl with enough water to cover for 10 minutes. Remove seaweed and chop roughly. Discard soaking water.

Place the pressed cucumbers, wakame, orange zest, cilantro and scallions into a bowl. Mix well.

In a small separate bowl, add the vinegar, orange juice, coconut aminos and honey. Stir well. Pour into seaweed salad. Stir well. Cover and marinate in refrigerator for 1/2 hour.

Ingredients

1 cup dried navy beans (soaked overnight, rinsed and drained)
3 cups filtered water
2 tablespoons ghee
1 small kombu (kelp) piece
6-8oz pastured ground beef or bison
1 large onion (peeled and diced)
1 large red bell pepper (seeded and finely diced)
2 large carrots (peeled and diced)
2 stalks celery (diced)
3 large tomatoes (chopped)
3 cloves garlic (peeled and minced)
2 teaspoons ground cumin
1 teaspoon oregano
1 teaspoon chili powder
1 tablespoon habenro or other hot sauce
1 teaspoon sea salt
1/4 cup fresh flat-leaf parsley (minced)

Directions

Discard bean soaking water. Bring beans, water and kombu to a boil. Skim off any foam that rises to the top. Reduce flame, cover and simmer for 1-1/2 hours. Add 1 tsp. sea salt and continue cooking for 1/2 hour.

In a separate pan, melt the ghee over medium heat. Saute’ the beef and onions, breaking the beef into small pieces. Add carrot, celery, bell pepper tomatoes, garlic, hot sauce and spice. Continue cooking for 5-7 minutes.

Combine sauteed vegetables and beef with the beans. Cover and cook an additional 10 minutes.

Garnish with fresh parsley.

Ingredients

1/2 cup fresh parsley (minced)
4-5 scallions (chopped)
1/4 cup fresh mint leaves (minced)
1 large lemon, freshly squeezed
1/3 cup extra-virgin olive oil
2 cloves garlic (peeled and minced)
1/4 teaspoon sea salt (or to taste)
3 cups quinoa (cooked)
1 large cucumber (peeled, deseeded and diced)
1 large tomato (deseeded and diced)

Directions

In a food processor, puree parsley, scallions, mint, olive oil, garlic and sea salt.

In a large bowl, combine pureed mixture from the food processor with cooked quinoa, cucumber and tomato.

Ingredients

1 cup filtered water
2-3 large carrots (peeled and cut into thin strips)
1/2 head cauliflower (cut into small florets)
1/4 cup arame or hiziki (soaked)
1 large red bell pepper (deseeded and diced)
2″ piece of ginger (peeled and sliced thin)
1/4 bunch fresh cilantro (rinsed and chopped)
1/2 cup pine nuts (soaked overnight, rinsed and drained, then dehydrated)
2 tablespoons coconut aminos
1 clove garlic (peeled and minced)
2 tablespoons sweet white miso
1/3 cup toasted sesame oil
1/2-1 cup filtered water

Directions

Bring 1c. water to a boil and blanch carrots for 2-3 minutes. Remove with a slotted spoon and drain in a colander. Repeat blanching with cauliflower for 3-4 minutes and drain in a colander.

Add seaweed to the blanching water, cover and simmer for 10 minutes. Drain seaweed and combine in a mixing bowl with carrots, cauliflower and diced red pepper.

For the dressing:

Combine ginger, cilantro, pine nuts, coconut aminos, garlic, miso and sesame oil in a food processor. Slowly add water to achieve desired consistency.

Coat vegetables with dressing and serve.

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For the vinaigrette:

For the lentils:

Directions

For the vinaigrette:

For the lentils:

See Also

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For the dressing:

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