INTERNATIONAL DISHES

Mexican

Caveman Fajitas

The secret to tasty fajitas lies in marinating the meat in a spicy marinade, resulting in a tender, juicy meat that stands well all on its own. Grilling gives the meat and veggies a smoky flavor, although you can prepare them in a skillet, as well.

• 2 tablespoons olive oil • Zest and juice of 4 limes • 2 jalapeños, chopped • 1 (8-ounce) can chipotle chilies • ½ teaspoon cayenne pepper • 1 teaspoon garlic, minced • ½ teaspoon crushed red pepper

• 1 pound grass-fed steak, chicken or fish, cut into 1-inch strips • 1 onion, cut in small slices • 1 green bell pepper, cut in rings • 1 red bell pepper, cut in rings • Freshly ground black pepper, to taste

Mix the olive oil, lime juice and zest, chilies and seasonings together in a shallow dish. Add the meat and marinate overnight for best flavor. Drain the meat.

Preheat the grill. Place the meat in a grill basket, sprayed with cooking spray, and cook for 5 to 12 minutes, or until tender. Do not overcook. Transfer to a plate. Cook the vegetables for 8 to 12 minutes, until tender, stirring frequently so you don’t burn the onions. Season with freshly ground black pepper.

Serve the steak alongside the veggies.

Serves 4

Mexican Chicken Salad

Shredded chicken makes easy work of lunch on the Paleo diet. To make a quick salad, simply add a few vegetables, a protein, and a savory dressing. Switch it up for variety. The basic formula for any salad dressing is simply one part acid to two parts oil. Add seasonings, such as ginger, chilies, garlic, or juice to change the flavor.

• 1 cup chicken breast, cooked and shredded • ½ cup red onion, chopped • ½ cup red bell pepper, chopped • ½ cup avocado, cubed • ½ cup jicama, julienned • 4 cups baby salad greens • ½ cup fresh lime juice, with the zest

• 1 teaspoon garlic, minced • 1 teaspoon cumin • ½ teaspoon crushed red pepper flakes • ½ teaspoon cayenne pepper • ½ cup cilantro, chopped • 1 tablespoon honey • 1 cup grapeseed oil • Freshly ground black pepper, to taste

Combine the shredded chicken and vegetables in a salad bowl.

Whisk the lime juice, lime zest, garlic, spices, cilantro, and honey together in a bowl. Slowly add the grapeseed oil in a steady stream, whisking vigorously until it emulsifies. Season with freshly ground black pepper. Toss the salad with the dressing and serve immediately.

Serves 4

Asian

Curried Shrimp

This curried shrimp tastes authentically Indian, but requires only a few ingredients and takes less than 25 minutes to prepare. Unless you live in a coastal area, most shrimp in the store has been frozen, including the shrimp labeled “fresh.” In most cases, you’re better off buying frozen shrimp.

• 2 tablespoons olive oil • 2 tablespoons green curry powder • 1 pound broccoli florets • 3 carrots, peeled and sliced

• 1 (8-ounce) can coconut milk • 1 pound large shrimp, deveined and shelled • Freshly ground black pepper, to taste

Heat the oil over medium heat. Stir in the green curry powder and cook for one minute. Add the broccoli, carrots and coconut milk. Cook for 10 to 15 minutes, or until the veggies are tender and the coconut milk becomes thick.

Stir the shrimp in during the last 5 minutes. Overcooking it will cause it to become tough and rubbery. Season with freshly ground black pepper.

Serve immediately.

Serves 4

Garlic Ginger Chicken

This dish has a delicious Asian twist to it with ginger, garlic, fish sauce, and coconut aminos, which is a healthy alternative to traditional soy sauce. You can find them either in a health food store or Asian grocery store.

• 2 tablespoons olive or coconut oil • 1 tablespoon fresh ginger, minced • 5 cloves garlic, smashed and minced • ¼ teaspoon fish sauce

• ¼ cup coconut aminos • 4 chicken legs • Freshly ground black pepper, to taste

Preheat oven to 425 degrees F. Heat the oil in a small saucepan.

Add the ginger, garlic, fish sauce, and coconut aminos and bring to a simmer for 3 minutes.

Put the chicken in a baking dish and pour the sauce over the top. Sprinkle with pepper. Bake for 45 minutes.

Remove and let stand for 10 minutes before serving.

Serves 3 to 4

Green Curry Chicken

This wonderful chicken dish is packed with spices, as well as a large variety of vegetables—onions, eggplant, carrots, cauliflower, zucchini, and mushrooms.

• 2 tablespoons olive oil • 3 small yellow onions, diced • 3 cloves garlic, minced • 1 tablespoon fresh ginger, minced • 2 pounds chicken thighs • 1 eggplant, diced • 3 large carrots, diced

• ½ head cauliflower, cut into 1-inch pieces • 1 zucchini, diced • 8 ounces mushrooms, sliced • 2 cans coconut milk • 3 tablespoons green curry powder • Freshly ground black pepper, to taste

In a large pot, heat the oil over medium-high heat. Add the onions, garlic and ginger. When the onions begin to soften, add the chicken.

Cook for 10 minutes, then add the eggplant and carrots. Cover the pot, and when the eggplant begins to soften add the rest of the vegetables.

After 10 minutes, add the coconut milk and green curry powder. Season with freshly ground black pepper.

Simmer the mixture until the vegetables are soft but not mushy. Serve chicken in a bowl with lots of sauce over the top.

Serves 3 to 4

Chinese Five-Spice Ribs

With the exotic flavor profile from the Chinese five-spice powder and the delicious sesame glaze, these melt-in-your-mouth tender ribs will have you swearing off Chinese takeout for good.

• 6 pounds pork baby back ribs • 1 tablespoon Chinese five-spice powder • 1 teaspoon curry powder • ½ teaspoon coriander • 3 tablespoons sesame oil

• ½ teaspoon fish sauce • 2 cloves garlic, minced • 1 tablespoon fresh ginger, chopped • Freshly ground black pepper, to taste

Cut the ribs into 6 portions. Bring two large pots of water to boil and boil the ribs for about 30 minutes. Drain and lay on a baking sheet to cool.

Season the ribs with the seasonings and cover with foil. Chill for 1 hour.

Heat a charcoal or gas grill to medium-low heat. Combine the remaining ingredients in a small bowl.

Put the ribs on the grill and grill for about 20 minutes. Baste with the sesame oil glaze and continue cooking for 20 more minutes, basting with any remaining glaze.

Serve immediately.

Serves 6

Beef Stir-Fry

Beef Stir-Fry

You’ll have to eat this stir-fry without rice if you’re trying to stick to the diet, but with the flavor from high-quality beef, it’s unlikely you’ll miss it. As with all cooking, you want to buy the highest quality beef you can find, not only for flavor, but for health reasons as well.

• 1 pound grass-fed beef round, sliced into thin strips • 2 tablespoons olive oil • 1 garlic clove, minced • 1 cup broccoli florets • 1 cup carrots, sliced

• 1 cup snow pea pods • ½ head cabbage, finely shredded • 1 teaspoon apple cider vinegar • Freshly ground black pepper, to taste • Sesame seeds for garnish, if desired

Heat a large, non-stick skillet or wok over medium-high heat. Add sliced beef and cook until browned on all sides, almost cooked through. Remove from pan and set aside.

Add oil to pan, add garlic, followed by vegetables and vinegar. Stir-fry until crisp and tender. Season with freshly ground black pepper.

Add beef back to pan and finish cooking. Divide into bowls, top with sesame seeds, if desired, and serve immediately.

Serves 4

Beef Burgundy

French

Beef Burgundy

Beef burgundy is traditionally served with mashed potatoes or noodles, but you won’t miss them. This flavorful French stew is teeming with veggies and savory meat. Best of all, it cooks in the slow cooker, making it suitable for even a weeknight meal. Combine the ingredients the night before and refrigerate. In the morning, just turn the slow cooker on and dinner is made.

• 2 slices uncured, nitrate-free bacon • ½ cup onion, chopped • 1 teaspoon garlic, minced • 1 pound grass-fed beef stew meat • 5 carrots, peeled and diced • 2 cups beef broth • 1 cup organic red wine

• 3 tablespoons quick-cooking tapioca • 3 tablespoons tomato paste • ½ teaspoon thyme • Freshly ground black pepper, to taste • 2 tablespoons olive or coconut oil • ½ cup mushrooms, chopped

Cook the bacon in a large skillet over medium heat. Crumble and transfer to the slow cooker. Add the onion and garlic to the bacon drippings and cook until tender. Brown the stew meat in the bacon drippings and transfer it to the slow cooker.

Add the carrots, broth, wine, tapioca, tomato paste, thyme, and pepper to the slow cooker. Cook on low for 6 to 8 hours.

Heat the oil in a small skillet and sauté the mushrooms for 5 to 7 minutes, or until tender. Stir the mushrooms into the stew and serve.

Serves 4

Roasted Chicken with Root Vegetables

Roasted chicken is a classic dish that, when prepared correctly, is amazingly delicious. When served with the root vegetables in this recipe, this is a great meal for entertaining. To get perfectly crisp skin on your chicken, allow it to come to room temperature before roasting.

• 1 (4-pound) roasting chicken • Freshly ground black pepper, to taste • 6 cloves garlic, smashed • 2 medium rutabagas, peeled and cut into wedges • 2 medium turnips, peeled and cut into wedges

• 4 large carrots, peeled and cut into 2-inch pieces • 1 medium onion, cut into quarters • ¼ cup plus 4 tablespoons olive oil, divided

Preheat oven to 475 degrees F.

Lightly season the chicken with pepper. Rub the garlic cloves all over the inside and outside of the chicken and stuff them inside the chicken. Truss the chicken legs together with kitchen string.

Put the vegetables in a bowl and toss with the ¼ cup oil. Lay in a roasting pan and put the chicken on the bed of vegetables.

Rub the remaining oil over the outside of the chicken and put the pan in the oven. Roast at 475 degrees F for 25 minutes, reduce heat and roast for 45 more minutes until the thickest part of the thigh registers 160 degrees F on an instant-read thermometer.

Allow the chicken to rest for 20 minutes before carving and serving.

Serves 4

Salmon en Papillote

Don’t be fooled by the name. En papillote simply means “in parchment,” and it’s one of the simplest methods around for cooking fish and other foods. The fish is tucked in a paper pocket and baked in a hot oven. The paper creates a hothouse effect, quickly steaming the food, while keeping it moist. Place one pocket on each plate and snip it open with kitchen shears for a simple, but elegant, presentation.

• 4 salmon fillets • 1 cup carrots, julienned • 1 cup asparagus spears, chopped • 1 cup broccoli florets • 6 tablespoons olive or coconut oil

• 1 teaspoon dill • ½ teaspoon minced garlic • ½ teaspoon thyme • Juice and zest of 1 lemon • Freshly ground black pepper, to taste

Preheat oven to 375 degrees F. Place four 12-inch squares of parchment paper on 2 baking sheets. Fold the sheets of parchment paper in half and unfold.

Place a salmon fillet on each sheet of parchment paper, positioning it on one side, so you can fold the paper over. Mound the vegetables on top of the fish.

Mix the remaining ingredients in a small bowl. Place 2 tablespoons of the mixture on top of each pile of vegetables. Season with freshly ground black pepper.

Fold the paper over the top of the vegetables. Starting in one corner, fold the paper down to make a tightly sealed packet. Bake for 12 to 15 minutes.

Serves 4

Italian

Paleo Spaghetti and Meat Sauce

If you haven’t tried spaghetti squash, you’re in for a treat. The squash has a sweet, mellow flavor and forms spaghetti-like strands when cooked. Serve it with this hearty, slow-cooker meat sauce for a filling lunch or dinner.

• 1 pound grass-fed ground beef • ½ cup onion, chopped • ½ cup celery, chopped • ½ cup carrots, chopped • 2 teaspoons garlic, minced • 3 (14-ounce) cans tomato puree

• 1 (8-ounce) can tomato paste • ½ cup organic red wine • 1 teaspoon thyme • 1 teaspoon marjoram • 1 spaghetti squash • Freshly ground black pepper, to taste

Brown the ground beef in a large skillet. Add the vegetables and cook them until they are tender. Transfer the ground beef and vegetables to a slow cooker, and add the remaining ingredients except the spaghetti squash.

Preheat oven to 350 degrees F. Cut the squash in half and remove the seeds. Place the squash in a baking pan, cut side down. Fill the pan with 2 inches of hot water. Cover with aluminum foil and bake for 40 minutes, or until tender. Scoop the squash out and place it in a serving dish. Serve with the meat sauce.

Serves 6

Chicken Cacciatore

Here’s another slow-cooker recipe for chicken cacciatore, the classic Italian chicken stew. Forgo the breading, and simply brown the chicken, which brings out its flavor admirably. This chicken tastes even better the next day, so make enough for leftovers.

• 2 tablespoons olive oil • 4 chicken breasts or 1 whole chicken, cut in pieces • 1 teaspoon garlic, minced • 1 small onion, cut in rings • 1 cup green bell pepper, cut in rings

• Freshly ground black pepper, to taste • 2 (14-ounce) cans diced tomatoes, drained • 1 (8-ounce) can tomato paste • 1 teaspoon marjoram

Heat the olive oil in a large skillet. Add the chicken and brown it on all sides, about 10 minutes. Add the garlic, onions, and bell peppers, and cook an additional 5 minutes. Transfer the chicken and vegetables to a slow cooker. Season with freshly ground black pepper.

Add the remaining ingredients and cook on low for 6 to 8 hours. Serve with steamed spaghetti squash for a more traditional Italian meal.

Serves 4

Regional American

Paleo Style Gumbo

Enjoy the authentic flavors of Louisiana cuisine with this rice-less gumbo. Okra and tapioca thicken it slightly, and sautéed onions, peppers, and celery—the holy trinity of cooking—add flavor. Chances are, you’ll never miss the rice!

• 2 tablespoons olive oil • ½ cup onion, chopped • ½ cup green bell peppers, chopped • ½ cup celery, chopped • Freshly ground black pepper, to taste • 1 cup okra, sliced and chopped • 4 cups chicken stock

• 1 (14-ounce) can diced tomatoes, drained • 2 tablespoons molasses • 2 tablespoons Tabasco sauce • 2 cups chicken, cooked and shredded • 1 pound shrimp, cooked • ½ pound high quality sausage, browned and crumbled

Heat the olive oil in a large stockpot over medium heat. Add the onions, bell peppers, and celery and cook until tender, stirring frequently. Season with freshly ground black pepper.

Add the okra and cook an additional 2 minutes. Stir in the remaining ingredients and simmer for 40 minutes.

Serve immediately.

Serves 6

Southern Style Shrimp

If you’ve ever been to a crawfish boil, you know how much fun it is. Crawfish, corn on the cob, and red potatoes are boiled in a spicy broth. Once cooked, the contents are thrown on a table covered with newspaper. Crawfish are a bit hard to come by in most parts, but shrimp is just as tasty. You’ll love this Paleo-adapted version of a crawfish boil.

• 1 pound shrimp, shells intact • 2 medium onions, quartered • 1 cup tomatoes, chopped • ½ cup fresh cilantro, minced

• 2 teaspoons ground cumin • ½ teaspoon cayenne pepper • ½ teaspoon crushed red pepper flakes • Freshly ground black pepper, to taste

Bring 4 cups of water to a boil in a large pot. Combine all the ingredients in a large bowl, stirring to coat the shrimp well.

Pour the shrimp into a steamer basket and place the steamer basket over the boiling water. If you don’t have a steamer, improvise with a metal colander. Place the lid on the pot and steam for 5 minutes. Ladle into 4 bowls and serve.

Serves 4

Pulled Pork with Homemade Barbecue Sauce

Pork roast is delicious cooked in the slow cooker. It becomes moist and savory. Commercial barbecue sauce is laden with high-fructose corn syrup, sugar, and vinegar, but this homemade version is much healthier—and just as yummy.

• 2 tablespoons olive oil • 2-pound boneless pork roast • 1 teaspoon garlic, minced • Freshly ground black pepper, to taste • 1 (28-ounce) can tomato puree • ½ cup onion, chopped • ½ cup chicken broth • ½ cup cider vinegar

• ¼ cup molasses • 1 teaspoon dry mustard • ¼ teaspoon ground cinnamon • ¼ teaspoon ground allspice • ¼ teaspoon ground cloves • ¼ teaspoon ground ginger • ¼ teaspoon ground red pepper flakes

Heat the olive oil in a skillet. Add the pork roast and brown slightly. Browning caramelizes the meat and improves its flavor. Place the pork roast in a slow cooker and add the garlic. Season with freshly ground black pepper. Cook on low for 3 to 4 hours, or until tender. Remove and shred.

Puree the tomatoes and onions in a food processor or blender. Add the pureed tomato and onions and remaining ingredients to the slow cooker, mixing well. Cook an additional 2 hours to meld the flavors.

Serves 4