CHAPTER ELEVEN

Pantry Recipes

The Paleo lifestyle is all about paying close attention to the food you buy as well as making a lot of your own to control sodium and sugar and avoid additives and preservatives.

This chapter contains easy recipes for staples you can make yourself to keep on hand for months or, in some cases, longer in the freezer. Gather glass jars and freezer-safe containers and bags to store your homemade goodies. Pantry recipes include:

Nut Butter

MAKES ABOUT 1 CUP

While some health food stores carry unsalted nut butters, you can easily make your own using a good-quality food processor or blender. It is possible to make nut butter without any added oil, but running the processor for long periods of time may risk burning out the motor.

2 TO 4 CUPS UNSALTED ROASTED ALMONDS, CASHEWS, AND/OR HAZELNUTS

1 TO 2 TABLESPOONS WALNUT OIL

1. Add the nuts to the blender and blend them on high until they are very fine and the nuts begin to release their oils, 3 to 5 minutes. Pay attention to the processor to make sure it is not overheating.

2. Add the walnut oil 1 tablespoon at a time, as needed, and continue to blend the nuts until the mixture becomes creamy. Store it in an airtight jar in the refrigerator for up to 1 month.

Tomato Sauce

MAKES 3 TO 4 CUPS

Many prepared tomato sauces have excessive amounts of sodium as well as hidden sugars and other additives. Make your own by using fresh, ripened tomatoes when in season, or look for tomatoes packaged in boxes rather than cans, if possible, to avoid potential BPA contamination.

2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL

1 YELLOW ONION, FINELY CHOPPED

4 GARLIC CLOVES, MINCED

1 (26-OUNCE) BOX WHOLE OR CRUSHED NO-SALT-ADDED TOMATOES OR 10 VINE-RIPENED, HEIRLOOM, SAN MARZANO, OR OTHER RED-COLORED FRESH TOMATOES, BOILED, PEELED, AND CHOPPED

1 TABLESPOON DRIED OREGANO

1 TABLESPOON FRESH OR DRIED THYME

½ TEASPOON FRESHLY GROUND BLACK PEPPER

1. Add the oil to a large skillet over medium-high heat, and cook the onion until soft and translucent, about 2 minutes.

2. Add the garlic and cook until fragrant, 1 minute.

3. Add the tomatoes, herbs, and pepper. Bring to a simmer and cook until the sauce thickens, about 10 minutes or longer.

4. Allow the sauce to cool for 10 minutes; then chill it in the refrigerator. For long-term storage, freeze the sauce in individually portioned, resealable plastic bags or freezer-safe glass containers for up to 3 months.

Chicken Broth

MAKES ABOUT 1 QUART

This basic recipe is a great staple to have on hand when you want to avoid the salt-laden stocks from the grocery store, or if low-sodium varieties are not available. It also makes great use of your leftover chicken bones so they don’t go to waste. Make sure your hood fan is working properly and on high speed to avoid stinking up your kitchen. For a vegetarian version, omit the chicken and double the amounts of onion, carrots, and celery.

3 TABLESPOONS EXTRA-VIRGIN OLIVE OIL

CHICKEN BONES AND CARCASS FROM ONE WHOLE CHICKEN

1 YELLOW ONION, DICED

3 CARROTS, PEELED AND DICED

3 CELERY STALKS, DICED

2 GARLIC CLOVES, CHOPPED

½ TEASPOON FRESHLY GROUND BLACK PEPPER

2 BAY LEAVES

5 SPRIGS THYME

WATER TO COVER (ABOUT 4 TO 6 QUARTS)

1. Heat 1 tablespoon of the oil in a large stockpot over medium-high heat, and add the chicken bones and scraps. Cook until the scraps are browned, turning occasionally, about 5 minutes. Remove the chicken pieces and set them aside.

2. Add remaining 2 tablespoons of oil and cook the onion until soft and translucent, about 2 minutes.

3. Add the carrots and celery, cooking until softened, 5 to 7 minutes. In the last minute of cooking, add the garlic and cook until fragrant.

4. Return the chicken bones and scraps to the pot, and add the pepper and herbs. Pour in enough water to cover everything.

5. Bring the stock to a boil. Reduce the heat and maintain a slow-rolling simmer for at least 1 hour, occasionally skimming off the fat with a spoon as it collects at the top.

6. Allow the stock to cool for 15 minutes, and then refrigerate it.

7. Skim and discard additional fat from the top of the broth before use. Freeze individual portions of the broth in resealable plastic bags or freezer-safe glass containers, if desired, for up to 4 months.

Creamy Salad Dressing

MAKES 1 CUP

Most salad dressings have a ratio of three parts oil to one part vinegar or other acid, such as lemon juice. Mustard acts as an emulsifier, blending both into a creamier consistency and extending the storage life of the dressing.

¾ CUP EXTRA-VIRGIN OLIVE, WALNUT, OR AVOCADO OIL

¼ CUP APPLE CIDER, RED WINE, OR BALSAMIC VINEGAR OR LEMON JUICE

½ TABLESPOON DIJON MUSTARD

⅓ TEASPOON SEA SALT

¼ TEASPOON FRESHLY GROUND BLACK PEPPER

1 TEASPOON CHOPPED FRESH THYME LEAVES (OPTIONAL)

1. Add all the ingredients to a resealable glass jar and shake vigorously until creamy.

2. Store the dressing in the refrigerator for up to 2 weeks. Shake the dressing again before each use to ensure it is well combined.

Pesto

MAKES 1 CUP

Though pesto traditional means a blend of basil, pine nuts, and Parmesan cheese, you may easily skip the cheese and try different herbs, nuts, and oils for different variations.

2 CUPS PACKED FRESH BASIL LEAVES OR 1 BUNCH PARSLEY, STEMMED

¼ CUP PINE NUTS OR WALNUTS

1 GARLIC CLOVE

⅔ CUP EXTRA-VIRGIN OLIVE, WALNUT, OR ALMOND OIL

PINCH OF SEA SALT

PINCH OF FRESHLY GROUND BLACK PEPPER

1. Put all of the ingredients into a blender or food processor and process until creamy.

2. Store the pesto in the refrigerator for up to 1 week. If the pesto hardens, let it sit at room temperature for 10 to 15 minutes and shake before use.

Chimichurri

MAKES ABOUT 1 CUP

This Argentinean sauce goes great with steak, fish, and other proteins. For an easier or creamier preparation, skip chopping the herbs and pulse the sauce in a blender two to three times. Though traditionally made with parsley, cilantro works well as a substitute.

1 CUP PACKED FRESH FLAT-LEAF PARSLEY OR CILANTRO, STEMMED AND FINELY CHOPPED

3 TO 4 GARLIC CLOVES, FINELY CHOPPED

2 TABLESPOONS CHOPPED FRESH OREGANO LEAVES OR 2 TEASPOONS DRIED OREGANO

½ CUP EXTRA-VIRGIN OLIVE, WALNUT, OR AVOCADO OIL

2 TABLESPOONS RED WINE VINEGAR

¼ TEASPOON SEA SALT

¼ TEASPOON FRESHLY GROUND BLACK PEPPER

¼ TEASPOON RED PEPPER FLAKES

1. Whisk together all the ingredients or combine them in a jar and shake vigorously.

2. Serve the sauce immediately or refrigerate it for up to 1 week. If it hardens, let it sit at room temperature for 10 to 15 minutes and shake before use.

Mayonnaise

MAKES ABOUT 1 CUP

Many commercial mayonnaise brands contain added sugars, salt, and preservatives. Make your own fresher version, but take care when using raw eggs. Consider using a pasteurized egg for this recipe, or boil the egg in 140°F water for three minutes, using a thermometer to make sure the water temperature is consistent. Discard the egg white.

1 PASTEURIZED EGG YOLK

JUICE OF ½ LEMON

½ TEASPOON DIJON MUSTARD

PINCH OF SEA SALT

¾ CUP EXTRA-VIRGIN OLIVE, WALNUT, OR AVOCADO OIL

1. Add all the ingredients except the oil to a food processor or blender. Pulse two times to lightly mix.

2. Add the oil and process until smooth and creamy.

3. Store the mayonnaise in the refrigerator for up to 2 days.

Hard-Boiled Eggs

MAKES 6 EGGS

Grocery stores carry bags of hard-boiled eggs, but making your own ensures you’ll always have a quick snack or breakfast ready. When you run out of fresh eggs, save your egg carton to store unpeeled hard-boiled eggs.

6 EGGS

1. Add the eggs to a saucepan and cover them with cold water. Bring the water to a boil. Turn off the heat, cover, and let sit for 12 minutes.

2. Remove the eggs with a slotted spoon and transfer them to a bowl filled with ice water. When cooled, peel the eggs, running them under cold water, if necessary, to make the peeling easier.

3. Store the eggs in the refrigerator for up to 5 days.

Guacamole

MAKES ABOUT 2 CUPS

A Paleo staple, this healthful-fat condiment works great as a topper for eggs, meat, and seafood or as a dip for crunchy raw vegetables—no chips necessary.

3 AVOCADOS, PEELED, SEEDED, AND DICED

JUICE FROM ½ LIME

1 JALAPEÑO OR SERRANO PEPPER, SEEDED AND MINCED

2 TO 3 TABLESPOONS MINCED RED ONION

½ BUNCH (ABOUT ¼ CUP) CILANTRO, STEMS REMOVED AND FINELY CHOPPED

PINCH OF SEA SALT

1. In a large bowl, mash the avocado and lime juice with a spoon or pestle until the avocado is just slightly chunky.

2. Fold in the jalapeño pepper, onion, and cilantro. Season with the salt, if needed.

3. Chill the guacamole, covered, for 20 minutes or serve it immediately with cucumber slices and/or red and yellow bell pepper strips.

4. For variations, add roasted garlic, toasted pumpkin seeds, a touch of salsa, and/or broiled, peeled, and chopped tomatoes and chiles.

Roasted Tomato Salsa

MAKES ABOUT 1½ CUPS

Store-bought salsas often contain hidden additives and sugar. Making your own is easy and a great way to make use of extra tomatoes and peppers when they’re in season. Store salsa in the refrigerator for two weeks or freeze it in individual portions for long-term storage up to six months.

1 POUND TOMATOES

1 TO 2 JALAPEÑO OR SERRANO PEPPERS

2 GARLIC CLOVES, UNPEELED

½ RED ONION

1 TABLESPOON WATER (OPTIONAL)

PINCH OF SEA SALT (OPTIONAL)

1. Preheat the broiler to high heat.

2. Place the vegetables on an aluminum foil–lined baking sheet and broil them 4 to 5 inches from heat source until blackened, about 10 minutes, turning once or twice.

3. Remove the vegetables from the oven, cover them with foil, and let them stand for 10 minutes.

4. Remove and discard the tomato and pepper skins, transferring the flesh and juices from the foil to a food processor or blender.

5. Squeeze the garlic from their shells into the food processor.

6. Remove and discard the outer layer of the onion and add the rest of the onion to the processor. Blend until smooth, adding 1 tablespoon of water, if needed, to thin out the mixture.

7. Season with salt (if using). Allow the salsa to cool completely in the refrigerator before serving.