Paleo

Tasty Guides

The eating plan that can transform your health

FWG25 2014

PRINTED IN THE UK

ÂŁ6.99

th with boost your happiness and healto eat the foods you were designed delicious

fresh starts

From luscious smoothies to rich frittatas

wholesom e

hearty & healthy

Filling recipes for the whole family to enjoy

te m pting

sweet treats

Enjoy tasty desserts and easy bakes

Contents

Breakfast page 8 11 Berry smoothie 12 Summer breakfast 13 Portobello mushroom 14 Stack of waffles 16 Kiwi fruit shake 17 Carrot muffins 18 Tomatoes and fried egg

Lunch page 26 28 Herb soup with poached egg 29 Chicken and vegetable soup 30 Gazpacho 31 Clam chowder and salad 32 Pumpkin soup 34 Radicchio salad 35 Broccoli salad 36 Green salad with chicken breast 37 Radish with Radicchio salad 38 Rocket salad with smoked duck breast 39 Carrot and courgette 40 Spinach salad and poached egg 41 Secret meatballs 42 Stewed peppers

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43 Butternut squash with mushrooms 44 Courgette spaghetti 45 Vegetable sticks with guacamole 46 Baked vegetables with egg and caper salad 47 Asparagus and egg 48 Coconut prawns 50 Fried tuna with fennel 51 Avocado with prawns 52 Prawn and scallop ceviche on lettuce 53 Lettuce rolls with mayo 54 Salmon and sesame crust 55 Fish skewers 56 Lettuce with chicken 57 Rocket salad 58 Pork and pistachio terrine

20 Frittata with mushrooms 21 Blueberry pancakes 22 Omelette with asparagus and tomatoes 23 Fresh fruit salad 24 Smoked eggs

Contents

Dinner page 60 62 Mussels in white wine 63 Grilled mackerel 64 Salmon en papillote 65 Lobster claw with lime 66 Seafood salad 67 Cod wrapped in parma 68 Tuna steak 70 Chicken satay 72 Chicken cocunut curry 73 Turkey stir fry 74 Montreal salsa chicken 76 Lemon roast chicken 77 Chicken with oranges 78 Pork curry 79 Cutlets with ratatouille 80 Ham and pineapple 81 Pork knuckle goulash

82 Pork escalopes 83 Stuffed roast pork 84 Stuffed cabbage leaves 85 Stuffed courgettes 86 Stuffed beetroot 87 Stuffed aubergine 88 Meatballs in sauce 89 Roast racks of lamb 90 Fried lamb chops 91 Beef and vegetable stew 92 Pot roast and vegetables 94 Mediterranean steak 95 Meat and veg kebabs 96 Braised rabbit 97 Pheasant salad 98 Venison with quince and greens

Dessert page 100 102 Almond milk 103 Blueberry and papaya 104 Fruit skewers 105 Baked cinammon apples 106 Banana soufflĂŠ 108 Summer berry salad 109 Nut and fig halves

110 Lychee and kiwi salad 111 Grilled figs 112 Poached apples 113 Melon and papaya salad 114 Apple compote 115 Roasted mango halves 116 Raspberry sorbet

snack page 118 120 Cherry biscuits 121 Wheat-free date biscuits 122 Banana and pecan bread 124 Brownies 125 Muffins with nuts, apples and cinammon

126 Chocolate nut bars 127 Hazelnut cookies 128 Doughnuts with cinammon sugar 130 Pecan brownies

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Breakfast

Stack of waffles (4 servings) These tasty waffles use ground almonds instead of flour and are served with sliced bananas

Prep and cook time: 25 min Difficulty: easy Can be frozen Ingredients: 3 eggs, separated 55 ml | 2 fl oz | 11 tsp coconut milk 150 g | 5 oz | 1 cup very finely ground almonds ¼ tsp sea salt 1 tsp vanilla extract 1 tsp honey 2 tbsp coconut oil, melted To serve: sliced bananas almond butter

Method:

1 2 3 4 5 6

Heat a waffle iron and grease lightly.

Whisk the egg yolks and coconut milk until blended.

Add the almonds and salt and mix until smooth.

Stir in the melted coconut oil, vanilla and honey.

Whisk the egg whites until stiff.

Fold about ¼ of the egg whites into the batter until combined. Fold the batter into the remaining egg whites in thirds.

7

Pour the batter onto the hot waffle iron. Cook according to the manufacturer’s instructions until cooked through and golden brown – approximately 3-5 minutes. Repeat until all the batter is used.

8

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Serve with sliced bananas and almond butter.

Let’s Get Cooking Vegan Recipes | 15

40 34

32

41

54

LUNCH

Revamp your midday meals with this selection of fantastic dishes. There’s tasty veg, meat and seafood recipes to suit any taste.

42

36

herb soup with poached egg Page 28

butternut squash with mushrooms Page 43

chicken and vegetable soup Page 29

courgette spaghetti Page 44

gazpacho Page 30 clam chowder Page 31 pumpkin soup with prawns Page 32 Radicchio salad Page 34 brocolli salad Page 35

44

vegetable sticks with guacamole Page 45 baked vegetables with egg and capers Page 46 asparagus and egg Page 47 coconut prawns Page 48 Fried tunA with fennel Page 50

green salad with chicken breast Page 36

avocado with prawns Page 51

radish with radicchio salad with pine nuts Page 37

prawn and scallop ceviche on lettuce Page 52

rocket salad with smoked duck breast Page 38

lettuce rolls with mayo Page 53

carrot and courgette Page 39

salmon wih sesame crust Page 54

spinach and asparagus salad with poached eggs Page 40 secret meatballs Page 41 stewed peppes Page 42

fish skewers Page 55 lettuce with chicken Page 56 Rocket salad Page 57 pork and pistachio terrine Page 58 Tasty Guides Paleo Recipes | 27

Dinner

Glazed ham with pineapple (4 servings)

The classic pairing of ham and pineapple works brilliantly in this dish, adding a sweetness that offsets the rich meat perfectly

Prep and cook time: 1 h 50 min Difficulty: medium Cannot be frozen Ingredients: 2 kg | 71 oz piece boneless gammon, approx.

For the glaze: whole cloves 2 tbsp dijon mustard 3 tbsp honey For the pineapple: 6 tbsp honey 3 tbsp dijon mustard 1 pineapple, peeled, cored & sliced into rings

Method:

1 2

Heat the oven to 160°C | 140° fan | 325°F gas 3.

Pour water in the bottom of a large roasting tin to come up to about 5 cm | 2” in the tin. Place the ham on a trivet in the tin, then cover the tin tightly with a double layer of foil. Cook for 30 minutes per 450g | 1lb.

3

Remove from the oven and pour off the liquid. Increase the oven temperature to 200°C (180° fan) | 400°F | gas 6.

4 5

For the glaze: mix together the mustard and honey.

Carefully remove the skin from the ham, leaving a layer of fat.

Score the fat with a sharp knife

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and stud with cloves. Brush the glaze over the fat, then return to the oven for 30 minutes. Allow the ham to stand for 20 minutes before carving.

6 7

For the pineapple: heat the grill.

Heat the honey and mustard in a small pan, stirring until smooth.

8

Brush over the pineapple slices and grill for 8-10 minutes, turning and basting with the glaze, until lightly browned.

9

Cut the ham into slices and pour over a little of the glaze.

Serve with the pineapple rings, and garnish with pineapple leaves.

Pork knuckle goulash (4 servings)

This mouth-watering meat and vegetable stew is perfect for a mid-week family meal

Prep and cook time: 1 h 45 min Difficulty: easy Cannot be frozen Ingredients: 2 tbsp olive oil 1 pork knuckle, approx. 2 kg, chopped into bite-size chunks 4 onions, roughly diced 2 cloves garlic, finely chopped 1 tsp curry paste 2–3 tsp paprika sea salt freshly ground black pepper chilli powder 1 litre | 35 fl oz | 4 cups meat stock 2 red bell peppers, seeds removed, diced To garnish: dill

Method:

1 2

Heat the oil in a heavy-based pan and brown the meat all over.

Add the onions and garlic and cook for 4–5 minutes. Stir in the curry paste and paprika and season to taste with salt, black pepper and chilli powder.

3 4

Pour in the stock. Cover and simmer over a low heat for 1 hour, stirring occasionally.

5

Check the seasoning and serve garnished with dill.

Add the peppers to the pan and simmer for a further 20–30 minutes until tender, adding a little extra stock if necessary.

Tasty Guides Paleo Recipes | 81

Dessert

Fruit Skewers (4 servings) Try this fun and gorgeous-looking way of serving sweet summer fruits at your next garden party

Prep and cook time: 10 min Difficulty: easy Cannot be frozen Ingredients: small strawberries raspberries blueberries 2 bananas, cut into chunks

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Method:

1

hread each piece of fruit onto wooden T skewers, alternating the fruit.

Dessert

Baked apples with honey, cinnamon and raisins (4 servings) A fruity yet fulsome dessert, which tastes so scrumptious it really shouldn’t be this healthy

Prep and cook time: 50 min Difficulty: easy Cannot be frozen Ingredients: 4 tbsp raisins 60 ml | 2 fl oz | ¼ cup orange juice 4 apples walnut oil ground cinnamon 1–2 tbsp unrefined sugar 2 tbsp flaked almonds 4–6 tbsp runny honey

Method:

1 2 3

Heat the oven to 180°C (160°C fan ) | 375°F | gas 5. Grease a baking dish.

Soak the raisins in the orange juice.

Core the apples and place in the baking dish.

Cut around the skin of each apple with a sharp knife. Brush a little oil inside the apples and sprinkle with cinnamon and sugar.

4

Mix together the soaked raisins and the almonds and place them inside the apples. Drizzle with a little more oil and sprinkle with cinnamon and sugar.

Bake for 25-35 minutes until golden brown.

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