Paleo for Every Day

1. Cut the tomatoes in half crosswise. Use a small knife to cut out the juice and pulp from each half, setting the shells aside. Chop the tomato pulp and place it in a medium bowl.

2. Add the avocado, tuna, lime juice, and oil and toss well. Add the arugula and toss again.

3. Spoon the mixture into the tomato shells and serve, topped with toasted pumpkin seeds (if using).

Grilled Chicken “Caesar” Salad

SERVES 4

Anchovies offer heart-healthful fats, but eat them in moderation because of their high sodium levels. Toasted nuts and seeds provide extra crunch in place of bready croutons.

1 TABLESPOON EXTRA-VIRGIN OLIVE OIL

4 (4- TO 6-OUNCE) BONELESS, SKINLESS CHICKEN BREASTS

1 SMALL JAR ANCHOVIES, DRAINED (OPTIONAL)

3 TABLESPOONS MAYONNAISE

2 TABLESPOONS SHERRY VINEGAR

1 GARLIC CLOVE, MINCED

¼ TEASPOON FRESHLY GROUND BLACK PEPPER

8 CUPS TORN ROMAINE LETTUCE

1 CUP DICED UNPEELED CUCUMBER

1 CUP CHERRY TOMATOES

⅛ CUP TOASTED CHOPPED WALNUTS OR PUMPKIN SEEDS

1. Heat a cast-iron grill pan over medium-high heat. Brush the oil over the chicken, and grill the chicken for 4 to 5 minutes per side or until no longer pink in the center.

2. Meanwhile, if using anchovies, place 1 or 2 drained anchovies in a small bowl and mash them with a fork. Add the mayonnaise, vinegar, garlic, and pepper and mix well.

3. Arrange the lettuce on four large plates. Divide the cucumber and tomatoes evenly among the lettuce pieces.

4. Cut the chicken crosswise into thin strips and arrange the strips over the lettuce.

5. Drizzle the anchovy dressing over the salads and top them with the nuts. Add the extra drained anchovies to the salads (if using).

Steak Salad with Pumpkin Seeds and Creamy Cilantro-Lime Vinaigrette

SERVES 4

Have extra steak on hand? Use it in this easy salad, or cook up another batch on the fly. Avocado adds a rich, creamy consistency to this dressing without the need for heavy cream.

¼ CUP EXTRA-VIRGIN OLIVE OIL

3 TABLESPOONS FRESH LIME JUICE

2 GARLIC CLOVES, MINCED

½ TEASPOON SEA SALT

½ TEASPOON HOT SAUCE OR CRUSHED RED PEPPER FLAKES

1 POUND SKIRT OR FLAT IRON STEAK

1 AVOCADO, PEELED AND SEEDED

1 CUP CILANTRO LEAVES

8 CUPS MIXED SALAD GREENS

½ CUP UNSALTED RAW OR TOASTED PUMPKIN SEEDS

1. Heat a grill or cast-iron grill pan to medium-high heat.

2. Combine the oil, lime juice, garlic, salt, and hot sauce in a small bowl and mix well.

3. Brush 3 tablespoons of the oil mixture over the steak. Grill the steak for 4 to 5 minutes per side for medium doneness.

4. Scoop half of the avocado into a blender or food processor. Add the cilantro and remaining oil mixture to the bowl and process until creamy.

5. Add the salad greens to the large bowl and toss with the dressing.

6. Dice the remaining half avocado.

7. Arrange the salad on four serving plates. Carve the steak crosswise into thin strips and arrange the strips over the salads. Top each salad with diced avocado and pumpkin seeds to serve.

Waldorf Salad with Chicken, Apples, and Walnuts

SERVES 4

Skip the cheese for extra walnuts in this classic recipe, and you’ll get a double-dose of heart-healthful oils.

1 TABLESPOON WALNUT OIL

1 TABLESPOON DIJON MUSTARD

1 TABLESPOON APPLE CIDER VINEGAR

4 CUPS CHOPPED COOKED CHICKEN

1 UNPEELED RED APPLE, CHOPPED

⅓ CUP CHOPPED WALNUTS, TOASTED

4 LARGE RED LEAF OR ROMAINE LETTUCE LEAVES

1. Combine the oil, mustard, and vinegar in a medium bowl and mix well.

2. Add the chicken, apple, and walnuts, and toss until lightly coated.

3. Serve the salad on a bed of lettuce leaves.

Chicken “Noodle” Soup

SERVES 4

Just like the “real” thing but better for you, this comforting soup will warm your body and soul.

1 SMALL SPAGHETTI SQUASH (ABOUT 1 POUND)

4 CUPS BOXED NO-SALT-ADDED CHICKEN BROTH

2 SLIM CARROTS, VERY THINLY SLICED

2 CUPS CHOPPED COOKED CHICKEN (LEFTOVER OR ROTISSERIE)

3 CUPS PACKED CHOPPED KALE, SPINACH, OR SWISS CHARD LEAVES

1. Prick the squash all over with a small sharp knife. Place the squash on a paper towel in a microwave oven. Cook on high for 4 minutes.

2. Turn the squash over and continue to cook it until the squash gives when pressed gently, 4 to 5 minutes longer.

3. Allow the squash to cool for 5 minutes. While the squash is still hot, cut off and discard the stem.

4. Carefully halve the squash lengthwise (it will emit steam) and discard the seeds. Working over a bowl, scrape out the squash flesh with a fork, loosening and separating the strands.

5. Combine the broth and carrots in a large saucepan, and bring to a boil over high heat. Reduce the heat and simmer for 5 minutes.

6. Stir in the chicken and kale and simmer for 5 minutes.

7. Stir in 2 cups of the squash strands, reserving the remaining strands for another use.

8. Serve the soup hot.

Chicken, Kale, and Leek Soup

SERVES 4

This soup is a great way to get your fill of kale, and lightened-up chicken meatballs and leeks add a savory element.

1 POUND GROUND CHICKEN

1 EGG, BEATEN

2 TABLESPOONS MINCED FRESH FLAT-LEAF PARSLEY

½ TEASPOON SEA SALT

½ TEASPOON FRESHLY GROUND BLACK PEPPER

2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL

1 LEEK, WHITE AND LIGHT GREEN PARTS ONLY, CHOPPED

6 CUPS CHICKEN BROTH OR BOXED NO-SALT-ADDED CHICKEN BROTH

4 CUPS CHOPPED KALE LEAVES

1. Preheat the oven to 375°F.

2. Combine the chicken, egg, parsley, salt, and pepper.

3. Roll the mixture into bite-size (¾-inch) balls and place them on a greased baking sheet. Bake the meatballs for 10 minutes.

4. Meanwhile, heat the olive oil in a large saucepan over medium heat. Add the leek and sauté for 5 minutes.

5. Add the broth and bring it to a boil. Stir in the kale, turn down the heat, and simmer for 5 minutes.

6. Stir in the cooked meatballs and simmer for another 5 minutes before serving the soup.

Roasted Butternut Squash and Pulled Chicken Soup

SERVES 4 TO 6

Butternut squash stands well on its own, but chicken adds a little extra protein. Coconut milk adds creaminess and extra taste in place of extra butter or cream, which is found in most squash soups.

1 MEDIUM TO LARGE BUTTERNUT SQUASH

2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL, DIVIDED

½ CUP CHOPPED YELLOW ONION

3 CUPS CHICKEN BROTH OR BOXED NO-SALT-ADDED CHICKEN BROTH

1 CUP UNSWEETENED COCONUT MILK

¼ TEASPOON GROUND NUTMEG

¼ TEASPOON SEA SALT

¼ TEASPOON FRESHLY GROUND BLACK PEPPER

2 CUPS SHREDDED ROTISSERIE OR LEFTOVER COOKED CHICKEN

2 TO 3 TABLESPOONS UNSALTED ROASTED PISTACHIOS OR CHOPPED UNSALTED WALNUTS

1. Preheat the oven to 350°F.

2. Cut the squash in half lengthwise and scoop out the seeds. Brush the squash with 1 tablespoon of the oil and place it cut-side up on a baking sheet lined with foil. Bake the squash for 35 to 40 minutes or until very tender.

3. Heat the remaining oil in a large saucepan over medium heat. Add the onion and sauté it for 3 minutes or until tender.

4. Scoop the squash out of the skins and add it to the saucepan, mashing it with a wooden spoon.

5. Stir in the broth, coconut milk, and nutmeg. Return the saucepan to medium heat and simmer for 15 to 20 minutes.

6. Transfer the soup to a blender and process until smooth; then return the soup to the saucepan.

7. Season the soup with salt and pepper. Stir in chicken and cook until it is heated through.

8. Serve the soup with pistachios or walnuts.

Gazpacho with Crab

SERVES 2

Typically enjoyed during the summer when fresh produce is available, gazpacho may be eaten year-round using boxed tomatoes or those jarred during the summer months.

8 PLUM TOMATOES, PLUS THEIR JUICES, OR 2 CUPS BOXED NO-SALT-ADDED WHOLE TOMATOES AND JUICES

1 YELLOW OR RED BELL PEPPER, ROUGHLY CHOPPED

1 SMALL CUCUMBER, ROUGHLY CHOPPED

1 JALAPEÑO PEPPER, SEEDED

⅓ CUP ROUGHLY CHOPPED RED ONION

⅓ CUP EXTRA-VIRGIN OLIVE OR AVOCADO OIL

1 TABLESPOON BALSAMIC OR RED WINE VINEGAR

1 AVOCADO

2 CUPS FRESH LUMP CRABMEAT, SHREDDED

1. Add the tomatoes, bell pepper, cucumber, jalapeño, red onion, oil, and vinegar to a blender or food processor and process until smooth. Refrigerate the mixture for at least 2 hours.

2. Just before serving, peel, seed, and dice the avocado.

3. Ladle the gazpacho into shallow bowls and top each with the avocado and crabmeat.

Smoked Salmon Sushi Roll-Ups

SERVES 2

Cucumbers and carrots stand in as antioxidant-rich substitutes for plain white rice in this sushi-like recipe. This is great for a quick, no-cook lunch.

1 AVOCADO, PEELED, SEEDED, AND DICED

2 TABLESPOONS FINELY DICED CUCUMBER

2 TABLESPOONS THINLY SLICED GREEN ONIONS

2 TEASPOONS GRATED FRESH GINGER

1 TEASPOON WASABI PASTE (OPTIONAL)

4 OUNCES SMOKED WILD-CAUGHT SALMON SLICES

2 NORI SHEETS, SOFTENED FOR 5 MINUTES IN WARM WATER

1 CARROT, CUT INTO MATCHSTICK PIECES

½ CUCUMBER, CUT INTO MATCHSTICK PIECES

3 TABLESPOONS GLUTEN-FREE SOY SAUCE, SUCH AS TAMARI OR BRAGG LIQUID AMINOS

2 TEASPOONS TOASTED SESAME OIL

1. Combine the avocado, cucumber, green onions, ginger, and wasabi paste (if using) in a medium bowl and mix well.

2. Divide the salmon between the nori sheets, layering over one half of the sheet.

3. Spread the avocado mixture over the other half of the sheet. Top the avocado mixture with the carrots and cucumbers and roll it up, working from the longer side, into a long spiral.

4. Cut each roll crosswise into 2 smaller rolls. Serve the rolls with combined soy sauce and sesame oil for dipping.

Fried Cauliflower “Rice” with Shrimp

SERVES 4

Craving a little rice? This cauliflower version satisfies just as much with far more nutritional benefits than the calorie-dense, nutrient-poor alternative.

1 HEAD CAULIFLOWER, STEMS REMOVED

2 TABLESPOONS COCONUT OIL

1 RED BELL PEPPER, DICED

1 CUP SLICED SNOW PEAS

1 CARROT, PEELED AND CUT INTO MATCHSTICK PIECES

2 CUPS SHRIMP, PEELED AND DEVEINED

1 EGG, BEATEN

1 TABLESPOON GLUTEN-FREE SOY SAUCE, SUCH AS TAMARI OR BRAGG LIQUID AMINOS

½ TABLESPOON TOASTED SESAME OIL

2 GREEN ONIONS, SLICED

1 TEASPOON RED PEPPER FLAKES (OPTIONAL)

3 TABLESPOONS SESAME SEEDS (OPTIONAL)

1 CUP CHOPPED FRESH CILANTRO (OPTIONAL)

1. Place the cauliflower in a food processor or blender, and pulse until it is the consistency of rice.

2. In a large wok or skillet, heat the oil over medium-high heat. Add the bell pepper, peas, and carrot and cook until the vegetables beginning to soften, 3 to 4 minutes.

3. Add the shrimp and cook until it is opaque.

4. Stir in the egg until it is cooked, about 2 minutes.

5. Add the cauliflower rice, tamari, sesame oil, green onions, and red pepper flakes (if using). Toss until heated through.

6. Serve this dish with sesame seeds and cilantro (if using).

Salmon Burgers with Carrot-Cabbage Slaw

SERVES 4

Leftover salmon gets put to great use in this easy, omega-3-rich recipe. If buying the canned version, choose wild-caught Alaskan salmon for the most sustainable purchase. Wrap and freeze any leftover burgers, and reheat them in a skillet or in the oven whenever you need a quick meal.

FOR THE SLAW:

2 CUPS SHREDDED RED CABBAGE

1 CARROT, SHREDDED

3 TABLESPOONS EXTRA-VIRGIN OLIVE OIL

1 TABLESPOON APPLE CIDER VINEGAR

2 TEASPOONS DIJON MUSTARD

¼ TEASPOON FRESHLY GROUND BLACK PEPPER

FOR THE SALMON BURGERS:

1¾ CUPS FLAKED COOKED FRESH SALMON OR 1 TO 2 CANS SALMON (14.5 OUNCES TOTAL), SKIN AND BONES DISCARDED

½ CUP ALMOND MEAL

1 EGG

2 TABLESPOONS FINELY CHOPPED FRESH CILANTRO, PLUS MORE FOR GARNISH

2 TABLESPOONS FINELY CHOPPED YELLOW ONION

¼ TEASPOON SEA SALT

¼ TEASPOON FRESHLY GROUND BLACK PEPPER

2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL

LIME OR LEMON WEDGES, FOR GARNISH

To make the slaw:

Toss together all the ingredients. Cover and refrigerate the slaw until it’s ready to be used.

To make the salmon burgers:

1. Combine the salmon, almond meal, egg, cilantro, onion, salt, and pepper, mixing well.

2. Shape the mixture into 4 patties, each about ½ inch thick.

3. Heat the oil in a large nonstick skillet over medium heat until hot. Add the patties and cook for 4 minutes per side or until golden brown.

4. Serve the salmon burgers topped with the slaw and garnished with the lime or lemon wedges.

Bunless Burgers with Sweet Potato Fries

SERVES 4

You won’t miss the bun or the fries with this tastier version. Sweet potatoes pack more vitamins and satisfy even more than their white tubular siblings. Freeze leftover cooked or uncooked burger patties for quick lunches and dinners.

2 MEDIUM SWEET POTATOES

2 TABLESPOONS EXTRA-VIRGIN OLIVE OR MELTED COCONUT OIL

1 POUND GROUND BEEF CHUCK OR BISON

½ TEASPOON SEA SALT

1 TEASPOON FRESHLY GROUND BLACK PEPPER

¼ CUP DIJON MUSTARD

4 LARGE BIBB LETTUCE LEAVES (OPTIONAL)

1. Preheat the oven to 425°F.

2. Cut each sweet potato in half lengthwise; then cut each half into 4 wedges and place them in a large bowl. Add the oil and toss well.

3. Arrange the sweet potatoes on a large rimmed baking sheet in one layer and bake for 10 minutes.

4. Meanwhile, combine the meat with ¼ teaspoon of the salt and ½ teaspoon of the pepper. Mix the meat lightly and form it into four ½-inch-thick patties.

5. Remove the potatoes from the oven and turn them over with a large spatula. Sprinkle the remaining ¼ teaspoon of salt and ½ teaspoon of pepper evenly over the potatoes. Return them to the oven and bake for 10 to 12 minutes or until the potatoes are tender.

6. Cook the patties in a large nonstick skillet over medium heat for 5 to 6 minutes per side or until barely pink in the center. (Patties may also be cooked on a grill over medium-high heat.)

7. Top the burgers with mustard and serve them with the sweet potato fries. Wrap the burgers in lettuce leaves before serving (if using).

Beef “Tacos” with Salsa and Guacamole

SERVES 4

No need for tortillas—lettuce leaves pack a stronger nutritional punch. Ground turkey, chicken, or even leftover chorizo may easily be substituted for the beef in this recipe, if desired.

1 POUND GROUND BEEF

1 TEASPOON GROUND CUMIN

½ TEASPOON CAYENNE PEPPER

¼ TEASPOON SEA SALT

1 TO 2 TABLESPOONS EXTRA-VIRGIN OLIVE OR AVOCADO OIL

1 BUNCH FRESH CILANTRO LEAVES, CHOPPED

1 RED ONION, DICED

2 PEELED CARROTS OR JICAMA, SHAVED

8 LARGE BIBB OR ROMAINE LETTUCE LEAVES

½ CUP NO-SUGAR-ADDED NATURAL SALSA OR ROASTED TOMATO SALSA

½ CUP GUACAMOLE OR AVOCADO SLICES

1. Season the beef with the cumin, cayenne, and salt.

2. Heat the oil in a large skillet over medium-high heat. Cook the beef until it is browned, about 5 minutes, stirring occasionally.

3. Toss the beef with the cilantro, onion, and carrots.

4. Serve the tacos on lettuce leaves with salsa and guacamole or avocado slices.

Chile-Rubbed Chicken Fajitas with Avocado

SERVES 4

Large lettuce leaves make for a great sub-in for tortillas in Paleo “taco” and fajita recipes, like this one. Make your own salt-free ancho chili powder by grinding dried ancho chiles in a food processor blender.

1 POUND SKINLESS BONELESS CHICKEN BREAST, CUT CROSSWISE INTO ½-INCH-THICK STRIPS

2 TEASPOONS ANCHO CHILI POWDER OR CAYENNE PEPPER

1 TEASPOON GROUND CUMIN

¼ TEASPOON SEA SALT

3 TABLESPOONS EXTRA-VIRGIN OLIVE OIL

1 RED BELL PEPPER, THINLY SLICED

1 GREEN BELL PEPPER, THINLY SLICED

1 YELLOW ONION, THINLY SLICED

½ CUP ROASTED TOMATO SALSA OR NO-SUGAR-ADDED SALSA

8 LARGE BOSTON OR ROMAINE LETTUCE LEAVES

1 AVOCADO, PEELED, SEEDED, AND SLICED

LIME WEDGES, FOR GARNISH

1. Toss the chicken with the chili powder, cumin, and salt.

2. Heat the oil in a large skillet over medium-high heat. Add the bell peppers and onion and stir-fry for 4 minutes.

3. Add the chicken strips and stir-fry them until they are browned, about 4 minutes.

4. Add the salsa and simmer until the chicken is cooked through, about 2 minutes.

5. Serve the fajitas in lettuce leaves topped with avocado and garnished with lime wedges.