The Live Primal Fuels and Recipe Book [2010, PDF, ENG] torrent

Книги и журналы » Коллекционирование, увлечения и хобби » Кулинария (книги)

The Live Primal Fuels and Recipe Book

Год: 2010
Автор: n/a
Издательство: liveprimal/dot/com
ISBN: n/a
Язык: Английский
Формат: PDF
Качество: Изначально компьютерное (eBook)
Интерактивное оглавление: Нет
Количество страниц: 92
Описание:
The Live Primal Fuels and Recipe Book is a compilation of great “primal” or “paleo” recipes.
Книга рецептов и идей для питания по типу палео диеты.
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Table of Contents
1 Introduction ................................................................................................... 9
1.1 Legend ....................................................................................................... 9
2 Fuel .............................................................................................................. 10
2.1 Good Fuel ................................................................................................. 10
2.2 Not So Good Fuel ....................................................................................... 11
2.3 Fuel Substitutes ........................................................................................ 11
2.4 Live Primal Shopping List ............................................................................ 12
2.5 Endurance Athlete’s Recovery Fuel ............................................................... 13
3 Fish ............................................................................................................... 14
3.1 Bass ........................................................................................................ 14
3.1.1 Sautéed Bass with Shiitake Mushroom Sauce ............................................ 14
3.2 Catfish ..................................................................................................... 14
3.2.1 Broiled Catfish Fillets ............................................................................. 14
3.3 Cod ......................................................................................................... 14
3.3.1 Broiled Cod with Ginger ......................................................................... 14
3.3.2 Grilled Cod with Cayenne Citrus Marinade ................................................ 15
3.4 Haddock ................................................................................................... 15
3.4.1 Baked Haddock .................................................................................... 15
3.5 Halibut ..................................................................................................... 15
3.5.1 Poached Halibut Steaks ......................................................................... 15
3.6 Perch ....................................................................................................... 16
3.6.1 Baked Herb Perch Fillets ........................................................................ 16
3.7 Salmon .................................................................................................... 16
3.7.1 Baked Salmon ...................................................................................... 16
3.7.2 Glazed Salmon ..................................................................................... 16
3.7.3 Pan Seared Salmon with Avocado ........................................................... 17
3.7.4 Poached Salmon and Spinach ................................................................. 17
3.7.5 Salmon and Zucchini Fritters .................................................................. 18
3.7.6 Spicy Salmon Tacos .............................................................................. 18
3.8 Snapper ................................................................................................... 18
3.8.1 Spicy Red Snapper ................................................................................ 18
3.9 Sole ......................................................................................................... 19
3.9.1 Asparagus Sole Rolls ............................................................................. 19
3.9.2 Lemon Filet of Sole ............................................................................... 19
3.10 Trout ....................................................................................................... 20
3.10.1 Almond Trout ....................................................................................... 20
3.10.2 Trout in White Wine Sauce ..................................................................... 20
3.11 Tuna ........................................................................................................ 20
3.11.1 Tuna Stuffed Bell Pepper ........................................................................ 20
3.11.2 Baked Tuna Steak ................................................................................. 20
3.12 White Fish ................................................................................................ 21
3.12.1 White Fish with Macadamia Salsa ............................................................ 21
4 Crustaceans/Mollusks .................................................................................. 22
4.1 Clams ...................................................................................................... 22
4.1.1 Grilled Clams Gremolata ........................................................................ 22
4.2 Crab ........................................................................................................ 22
4.2.1 Dill and Lime Crab ................................................................................ 22
4.2.2 Tomato Crab Bake ................................................................................ 22
4.3 Octopus ................................................................................................... 23
4.3.1 Octopus in Red Wine ............................................................................. 23
4.4 Scallops ................................................................................................... 23
4.4.1 Broiled Scallops .................................................................................... 23
4.5 Shrimp ..................................................................................................... 24
4.5.1 Barbecued Shrimp ................................................................................ 24
4.5.2 Lime Shrimp ........................................................................................ 24
4.5.3 Shrimp Tacos ....................................................................................... 24
4.5.4 Shrimp Scampi ..................................................................................... 25
4.5.5 Shrimp Stuffed Avocados ....................................................................... 25
5 Meat Entrees ................................................................................................. 26
5.1 Beef ........................................................................................................ 26
5.1.1 Pot Roast ............................................................................................. 26
5.1.2 Grilled Herb Steak ................................................................................ 26
5.2 Chicken .................................................................................................... 26
5.2.1 Barbequed Spicy Honey Chicken ............................................................. 26
5.2.2 Chicken Breasts with Red Pepper Sauce ................................................... 27
5.2.3 Chicken Breasts with Mushroom Sauce .................................................... 27
5.2.4 Chicken Club Wrap ................................................................................ 28
5.2.5 Chicken Fingers .................................................................................... 28
5.2.6 Coconut Chicken ................................................................................... 28
5.2.7 Chicken Pancakes ................................................................................. 28
5.2.8 Crock Pot Chicken ................................................................................. 29
5.2.9 Fruity Chicken ...................................................................................... 29
5.2.10 Ginger Chicken with Almonds ................................................................. 30
5.2.11 Green Chicken ...................................................................................... 30
5.2.12 Poached Chicken .................................................................................. 30
5.2.13 Pork and Chicken Stir Fry ....................................................................... 31
5.2.14 Roast Chicken with Grapes ..................................................................... 31
5.2.15 Rosemary Chicken ................................................................................ 32
5.2.16 Spiced Chicken with Peach/Pineapple Sauce ............................................. 32
5.2.17 Zanibar Chicken ................................................................................... 32
5.3 Duck ........................................................................................................ 33
5.3.1 Roasted Duck with Blueberry Sauce ......................................................... 33
5.4 Lamb ....................................................................................................... 33
5.4.1 Lamb and Asparagus ............................................................................. 33
5.4.2 Lamb Chops with Herb Vinaigrette .......................................................... 33
5.4.3 Lamb Cutlets ........................................................................................ 34
5.5 Liver ........................................................................................................ 34
5.5.1 Rocky Mountain Chicken Livers ............................................................... 34
5.6 Pork ........................................................................................................ 35
5.6.1 Apple Glazed Pork Roast ........................................................................ 35
5.6.2 Honey Pecan Pork Chops ....................................................................... 35
5.7 Rabbit ...................................................................................................... 35
5.7.1 Slow Cooked Rabbit .............................................................................. 35
5.8 Turkey ..................................................................................................... 36
5.8.1 Broccoli, Turkey Bacon and Nut Salad ...................................................... 36
5.8.2 Cabbage Meatloaf ................................................................................. 36
5.8.3 Chilled Turkey Loaf ............................................................................... 37
5.8.4 Citrus and Herb Turkey .......................................................................... 38
5.8.5 Meatloaf .............................................................................................. 38
5.8.6 Spaghetti Squash with Turkey Sauce ....................................................... 38
5.8.7 Spinach and Turkey Spaghetti ................................................................ 39
5.8.8 Stir Fried Turkey/Chicken with Vegetables ................................................ 39
5.8.9 Turkey Bacon and Egg Muffins ................................................................ 39
5.8.10 Turkey Bacon/Sausage and Apple Stuffing ................................................ 40
5.8.11 Turkey Bacon with Garlic Mushrooms ....................................................... 40
5.8.12 Turkey Stuffed Cabbage ........................................................................ 40
5.8.13 Turkey Stuffed Zucchini ......................................................................... 41
5.9 Veal ......................................................................................................... 41
5.9.1 Italian Veal Chops ................................................................................. 41
5.9.2 Veal Roast ........................................................................................... 41
6 Vegetable Dishes .......................................................................................... 43
6.1 Asparagus ................................................................................................ 43
6.1.1 Almond Asparagus ................................................................................ 43
6.1.2 Asparagus Frittata ................................................................................ 43
6.1.3 Garlic Bacon Asparagus ......................................................................... 43
6.2 Broccoli .................................................................................................... 43
6.2.1 Broccoli with Basil Mushrooms ................................................................ 43
6.2.2 Sautéed Broccoli ................................................................................... 44
6.3 Brussels Sprouts ........................................................................................ 44
6.3.1 Italian Brussels Sprouts ......................................................................... 44
6.3.2 Maple Glazed Brussels Sprouts with Chestnuts .......................................... 44
6.3.3 Pan-Fried Brussels Sprouts ..................................................................... 45
6.3.4 Roasted Brussels Sprouts ....................................................................... 45
6.4 Cabbage ................................................................................................... 45
6.4.1 Cabbage Stir Fry With Ginger ................................................................. 45
6.4.2 Sweet-and-Sour Red Cabbage and Apples ................................................ 46
6.5 Carrots..................................................................................................... 46
6.5.1 Cinnamon Carrots ................................................................................. 46
6.5.2 Honey Dill Carrots ................................................................................. 46
6.6 Cauliflower ............................................................................................... 46
6.6.1 Caramelized Cauliflower ......................................................................... 46
6.6.2 Spicy Cauliflower .................................................................................. 47
6.7 Celery ...................................................................................................... 47
6.7.1 Ants on a Hill ....................................................................................... 47
6.7.2 Celery Sticks ........................................................................................ 47
6.8 Collard Greens .......................................................................................... 47
6.8.1 Garlic Collard Greens ............................................................................. 47
6.9 Eggplant................................................................................................... 48
6.9.1 Eggplant Chips ..................................................................................... 48
6.9.2 Eggplant Pizza ...................................................................................... 48
6.9.3 Spicy Sweet Eggplant ............................................................................ 48
6.10 Kale ......................................................................................................... 49
6.10.1 Sautéed Kale ....................................................................................... 49
6.11 Mushrooms ............................................................................................... 49
6.11.1 Chili and Garlic Mushrooms .................................................................... 49
6.11.2 Marinated Mushrooms ........................................................................... 49
6.12 Okra ........................................................................................................ 50
6.12.1 Baked Okra .......................................................................................... 50
6.12.2 Dill Okra .............................................................................................. 50
6.13 Spinach .................................................................................................... 50
6.13.1 Baked Spinach Soufflé ........................................................................... 50
6.13.2 Spinach Frittata .................................................................................... 50
6.14 Squash/Pumpkin ....................................................................................... 51
6.14.1 Acorn Squash with Cranberry Apple Stuffing ............................................. 51
6.14.2 Butternut Soufflé .................................................................................. 51
6.14.3 Butternut Squash Bake .......................................................................... 51
6.14.4 Butternut Squash with Onions and Rosemary ............................................ 51
6.14.5 Combine all ingredients and mix well.Delicata Squash with Cider Glaze ........ 52
6.14.6 Pumpkin Puree ..................................................................................... 52
6.14.7 Roasted Pumpkin Seeds ......................................................................... 52
6.14.8 Rum Butternut Squash .......................................................................... 53
6.14.9 Summer Squash and Mushroom Frittata ................................................... 53
6.14.10 Stuffed Pumpkin ................................................................................... 53
6.15 Tomatoes ................................................................................................. 54
6.15.1 Grilled Tomatoes .................................................................................. 54
6.15.2 Marinated Tomatoes .............................................................................. 54
6.15.3 Primal Pizza ......................................................................................... 54
6.16 Various Veggies ......................................................................................... 55
6.16.1 Grilled Polish Vegetables ........................................................................ 55
6.16.2 Grilled Vegetables ................................................................................. 55
6.16.3 Veggie Hash ......................................................................................... 55
6.17 Zucchini ................................................................................................... 55
6.17.1 Chopped Jamaican Zucchini .................................................................... 55
6.17.2 Stuffed Zucchinis .................................................................................. 56
6.17.3 Zucchini Hash ...................................................................................... 56
6.17.4 Zucchini with Tomatoes, Apples and Onions .............................................. 57
7 Egg Dishes .................................................................................................... 58
7.1 Baked Eggs Florentine ................................................................................ 58
7.2 Banana Omelet ......................................................................................... 58
7.3 Green Eggs ............................................................................................... 58
7.4 Raisin Omelet ........................................................................................... 58
7.5 Scrambled Eggs with Basil and Walnuts ........................................................ 59
7.6 Scrambled Eggs with Veggies ...................................................................... 59
8 Salads ........................................................................................................... 60
8.1 Fruit Salads .............................................................................................. 60
8.1.1 Celery Apple Slaw ................................................................................. 60
8.1.2 Chicken Salad ...................................................................................... 60
8.1.3 Honey Apple Coleslaw ........................................................................... 60
8.1.4 Mandarin Spinach Salad ......................................................................... 60
8.2 Nut Salads ................................................................................................ 61
8.2.1 Colorado Spinach Salad ......................................................................... 61
8.2.2 Spinach Salad ...................................................................................... 61
8.2.3 Watercress and Walnut Salad ................................................................. 61
8.3 Veggie Salads ........................................................................................... 61
8.3.1 Mushroom Salad ................................................................................... 61
8.3.2 Salsa Salad .......................................................................................... 62
9 Soups ............................................................................................................ 63
9.1 Chili ......................................................................................................... 63
9.1.1 Spicy Chili ........................................................................................... 63
9.1.2 Turkey Chili ......................................................................................... 63
9.2 Seafood ................................................................................................... 64
9.2.1 Seafood Chowder .................................................................................. 64
9.3 Veggies .................................................................................................... 64
9.3.1 Cauliflower Celery Soup ......................................................................... 64
9.3.2 Gazpacho ............................................................................................ 65
9.3.3 Zucchini Parsley Soup ........................................................................... 65
10 Fruit Dishes .................................................................................................. 66
10.1 Apple Breakfast ......................................................................................... 66
10.2 Apple Chips .............................................................................................. 66
10.3 Baked Walnut-Cinnamon Apples .................................................................. 66
10.4 Banana Pear Ambrosia ............................................................................... 66
10.5 Blueberry Candies ...................................................................................... 67
10.6 Cantaloupe Stuffed with Blackberries and Pecans ........................................... 67
10.7 Carrot Ambrosia Salad ................................................................................ 67
10.8 Cinnamon Apple Chips ................................................................................ 67
10.9 Cinnamon Applesauce ................................................................................ 68
10.10 Fruit Crumble ............................................................................................ 68
10.11 Fruit Salad ................................................................................................ 68
10.12 Fruit Roll-Ups ............................................................................................ 68
10.13 Peach Almond Treat ................................................................................... 69
10.14 Raspberry Treat ........................................................................................ 69
10.15 Strawberry/Blueberry Treat ......................................................................... 69
11 Nuts .............................................................................................................. 70
11.1 Almond Milk .............................................................................................. 70
11.2 Almond Protein Bars .................................................................................. 70
11.3 Nut Butter ................................................................................................ 70
11.4 Primal Trail Mix ......................................................................................... 70
11.5 Roasted Mixed Nuts ................................................................................... 71
11.6 Spicy Pecans ............................................................................................. 71
12 Dips, Marinades, Salad Dressings, Salsas ..................................................... 72
12.1 Dips ......................................................................................................... 72
12.1.1 Blueberry Barbeque Sauce ..................................................................... 72
12.1.2 Garlic Oil ............................................................................................. 72
12.1.3 Guacamole .......................................................................................... 72
12.1.4 Primal Mayonnaise ................................................................................ 72
12.1.5 Primal Ketchup ..................................................................................... 73
12.1.6 Pistachio Mayonnaise ............................................................................ 73
12.1.7 Tartar Sauce ........................................................................................ 73
12.2 Marinades ................................................................................................. 74
12.2.1 Chicken Marinade ................................................................................. 74
12.2.2 Coconut Marinade ................................................................................. 74
12.2.3 Shallot, Steak Marinade ......................................................................... 74
12.2.4 Shrimp Marinade .................................................................................. 74
12.3 Salad Dressings ......................................................................................... 75
12.3.1 Honey Mustard Dressing ........................................................................ 75
12.3.2 Honey, Paprika Dressing ........................................................................ 75
12.3.3 Paprika, Basil Dressing .......................................................................... 75
12.3.4 Ranch Dressing .................................................................................... 75
12.3.5 Tomato Dressing .................................................................................. 75
12.3.6 Spinach Dressing .................................................................................. 76
12.4 Salsas ...................................................................................................... 76
12.4.1 Asian Caramelized Pineapple .................................................................. 76
12.4.2 Peach Salsa ......................................................................................... 76
13 Desserts ....................................................................................................... 77
13.1 Breads ..................................................................................................... 77
13.1.1 Almond Crackers .................................................................................. 77
13.1.2 Banana Bread ...................................................................................... 77
13.1.3 Coconut Bread ..................................................................................... 77
13.1.4 Flaxseed Focaccia (Pizza and Sandwiches) ................................................ 77
13.1.5 Mock Walnut Bread ............................................................................... 79
13.1.6 Sunflower Seed Crackers ....................................................................... 79
13.2 Cakes and Muffins ..................................................................................... 79
13.2.1 Almond Muffins .................................................................................... 79
13.2.2 Almond Coconut Pancakes ..................................................................... 79
13.2.3 Banana Flaxseed Pancakes ..................................................................... 79
13.2.4 Blueberry Walnut Pancakes .................................................................... 80
13.2.5 Carrot Cake ......................................................................................... 80
13.2.6 Chestnut Cake ...................................................................................... 80
13.2.7 Tuscan Chestnut Cake ........................................................................... 81
13.2.8 Nut Flour Muffins .................................................................................. 81
13.3 Cookies .................................................................................................... 81
13.3.1 Almond Cookies .................................................................................... 81
13.3.2 Almond Macaroons ................................................................................ 81
13.3.3 Cinnamon Walnut Clusters ..................................................................... 82
13.3.4 Macaroons ........................................................................................... 82
13.3.5 Nutty Coconut Cookies .......................................................................... 82
13.3.6 Tea Cookies ......................................................................................... 82
13.3.7 Walnut Cookies .................................................................................... 83
13.4 Pies ......................................................................................................... 83
13.4.1 Crusts ................................................................................................. 83
13.4.1.1 Flourless Pie Crust ........................................................................... 83
13.4.2 Fillings ................................................................................................ 83
13.4.2.1 Apple Pie Filling ............................................................................... 83
13.4.2.2 Pumpkin Pie Filling ........................................................................... 84
13.5 Puddings .................................................................................................. 84
13.5.1 Berry Custard ....................................................................................... 84
13.5.2 Coconut Pudding................................................................................... 84
13.5.3 Coconut Banana Pudding ....................................................................... 84
13.5.4 Green Pudding ..................................................................................... 84
13.6 Sorbets .................................................................................................... 85
13.6.1 Coconut Sorbet .................................................................................... 85
14 Thanksgiving Dishes ..................................................................................... 86
14.1 Roasted Goose with Mushroom Stuffing and Autumn Brussels Sprouts ............... 86
14.1.1 Goose ................................................................................................. 86
14.1.2 Mushroom Stuffing ................................................................................ 86
14.1.3 Brussels Sprouts ................................................................................... 86
14.1.4 Gravy ................................................................................................. 87
14.2 Low Carb Cranberry Sauce .......................................................................... 87
14.3 Sausage and Cranberry Stuffing for Turkey ................................................... 87
15 Endurance Athlete Fuel ................................................................................. 88
15.1 Recovery Shake ........................................................................................ 88
15.2 Citrus Sweet Potatoes ................................................................................ 88
15.3 Protein Penne Casserole ............................................................................. 88
15.4 Runner’s Casserole .................................................................................... 88
15.5 Smoked Salmon and Avocado Muffin ............................................................ 89
15.6 Two-Potato Pancakes ................................................................................. 89
15.7 Fruit Shakes ............................................................................................. 90
15.7.1 Avocado Shake ..................................................................................... 90
15.7.2 Banana Berry Smoothie ......................................................................... 90
15.7.3 Banana Cinnamon Shake ....................................................................... 90
15.7.4 Blueberry Nutmeg Shake ....................................................................... 90
15.7.5 Cherry Shake ....................................................................................... 90
15.7.6 Fruit Coconut Smoothie ......................................................................... 90
15.7.7 Melon Smoothie .................................................................................... 91
15.7.8 Peach Mango Shake .............................................................................. 91
15.7.9 Raspberry Chocolate Shake .................................................................... 91
15.7.10 Rhubarb Raspberry Shake ...................................................................... 91
15.8 Nut Shakes ............................................................................................... 91
15.8.1 Almond and Peach Smoothie .................................................................. 91
15.8.2 Almond and Coconut Shake .................................................................... 91
15.8.3 Apple and Almond Shake ....................................................................... 92
15.8.4 Chocolate Almond Butter Shake .............................................................. 92
15.8.5 Macadamia and Strawberry Shake ........................................................... 92
15.8.6 Nut Crunch Shake ................................................................................. 92
15.8.7 Pecan and Date Shake ........................................................................... 92
15.8.8 Sunflower Power ................................................................................... 92
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