Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle

747 Pages·2012·17.87 MB·English

by  Diane Sanfilippo

First Published in 2012 by Victory Belt Publishing Inc.

Copyright © 2012 Diane Sanfilippo

All rights reserved

No part of this publication may be reproduced or distributed in any form or by any means, electronic or
mechanical, or stored in a database or retrieval system, without prior written permission from the publisher.

ISBN 13: 978-1-936608-75-1

The information included in this book is for educational purposes only. It is not intended nor implied to be a
substitute for professional medical advice. The reader should always consult his or her healthcare provider
to determine the appropriateness of the information for their own situation or if they have any questions
regarding a medical condition or treatment plan. Reading the information in this book does not create a
physician-patient relationship.

Victory Belt ® is a registered trademark of Victory Belt Publishing Inc.

Book design by Joan Olkowski, Graphic D-Signs, Inc.
Illustrations by Alex Boake
Food photography (recipes) by Bill Staley
Photography (additional) by Kelty Luber
Cover Portrait:
Photography by Kelli Beavers
Hair styling by Samantha Gaiser
Make-up by Hayley Mason
CONTENTS
Foreword
Dedication and Gratitude
Introduction
PART 1: The Why—Food and Your Body.
What is Paleo?
..... guide to: paleo foods
..... guide to: stocking a paleo pantry
..... guide to: food quality
Everything We’ve Been Taught About Good Nutrition Is Wrong
Paleo at Home: Shopping for Groceries
..... guide to: fats & oils
..... guide to: cooking fats
Paleo in Public: Restaurants & Parties
On-the-Go: On the Road or in the Air
Your Digestive System
..... guide to: digestion
..... guide to: your poop!
Is Your Gut Leaky?
..... guide to: healing a leaky gut
..... guide to: gluten
Blood Sugar Regulation
..... guide to: dense sources of paleo carbs
..... guide to: sweeteners
Frequently Asked Questions
PART 2: 30-Day Meal Plans
Start Here > Navigating Meal Plans
Autoimmune Conditions
Blood Sugar Regulation
Digestive Health
Thyroid Health
Multiple Sclerosis, Fibromyalgia, & Chronic Fatigue
Neurological Health
Heart Health
Cancer Recovery
Athletic Performance
Fat Loss
Squeaky Clean Paleo
PART 3: Recipes
Kitchen Basics
Breakfast
Poultry
Beef & Bison
Seafood
Lamb
Pork
Sides & Salads
Sauces & Dips
Treats & Sweets
recipes
kitchen basics
how to: chop an onion
how to: chop a pepper
how to: chop anything
lemon & herb salt blends
spice blends
mineral-rich bone broth
tea infused gelatin cubes
perfectly baked bacon
clarified butter & ghee
roasted jalapeño & garlic raw sauerkraut (probiotic)
breakfast
swirly crustless quiche
pumpkin pancakes
carrot gingerbread muffins
blueberry lemon muffins
pumpkin cranberry muffins
bacon & egg salad
zucchini pancakes
vanilla-almond sponge bread
grain-free porridge, 2-ways
pesto scrambled eggs
apple streusel egg muffins
poultry
citrus & herb whole roasted chicken
chicken wings, two-ways
roasted garlic aioli
lemon & artichoke chicken
bacon-wrapped smoky chicken thighs
savory baked chicken legs
mustard glazed chicken thighs
indian-spiced turkey burgers
buffalo chicken lettuce wraps
chinese 5-spice lettuce cups
roasted duck with cherry sauce
sage roasted turkey legs
beef & bison
balsamic braised short ribs
spaghetti squash bolognese
bison & butternut cocoa chili
orange braised beef shanks
beef & mixed veggie stir fry
roasted marrow bones
mom’s stuffed cabbage rolls with tomato cranberry sauce
hayley’s skirt steak tacos
grilled garlic flank steak with peppers & onions
tangy taco salad
five kinds of salsa
fiery jalapeño buffalo burgers
sweet potato pancakes
italian style stuffed peppers
seafood
red palm & corriander tuna over daikon noodle salad
asian orange pan-seared scallops
lemon rosemary broiled salmon
pesto shrimp & squash fettuccine
quick & easy salmon cakes
tomatillo shrimp cocktail
citrus macadamia nut sole
nori salmon handroll
simple shrimp ceviche
lamb
lemony lamb dolmas (stuffed grape leaves)
mediterranean lamb roast
lamb lettuce boats with avo-ziki sauce
spiced lamb meatballs with balsamic-fig compote
greek-style lamb kabobs
lamb chops with olive tapenade
pork
cumin spiced pork tenderloin with root vegetables
chorizo meatballs
grandma barbara’s stuffed mushrooms
thanksgiving stuffing meatballs
sides & salads
broc-cauli chowder with bacon
asparagus with lemon & olives
candied carrots
cilantro cauli-rice
grilled squash & pineapple
mashed faux-tatoes
lemon roasted romanesco
butternut sage soup
brussels sprouts with fennel
roasted rosemary roots
sautéed red cabbage with onions and apples
roasted figs with rosemary
simple baked kale chips
acorn squash with cinnamon & coconut butter
green beans with shallots
butternut squash & kumquats
sweet & savory potatoes
baked beets with fennel
crispy curried sweet potato coins
confit cherry tomatoes
sautéed spinach with pine nuts & currants
bacon-wrapped pecan dates & pineapple
red roasted garlic
roasted pearl onions
rainbow red cabbage salad
summer squash caprese noodle salad
greek salad with avo-ziki dressing
kale & carrot salad with lemon-tahini dressing
mixed greens salad with beets & blood oranges
flank steak salad with fruit & balsamic vinaigrette
spinach salad with walnuts & artichokes
mixed greens salad with persimmons, asparagus & fennel
sauces & dips
creamy cauliflower hummus
orange vinaigrette
chicken liver pâté
taramasalata
roasted garlic tahini sauce
simple cranberry sauce
roasted allium spread
baconnaise
pineapple (or mango) teriyaki
treats & sweets
chocolate orange & mint chip truffles
orange cream and mint melt-aways
chocolate coconut cookies
vanilla bean tahini truffles
almond butter cups, dark and light
pepita goji berry bark
nutty bacon bark
moo-less chocolate mousse
moo-less pistachio mousse
pumpkin-pie custard
fresh blueberry crumble
frozen raspberry torte
flourless mocha-bacon brownies