VEGETABLE MAINS
CHAPTER 6
Cauliflower Cakes with Cilantro-Mint Sauce
Zucchini Fritters with Fresh Tomato Salsa
Spicy Stir-Fried Bok Choy and Shiitakes
Zucchini “Noodle” Salad with Tahini-Ginger Dressing
Summer Squash “Spaghetti” with Roasted Cherry Tomato Sauce
Tunisian-Style Grilled Vegetables
Slow-Cooker Italian-Style Eggplant Bundles
Stuffed Portobello Mushrooms
Serves 4
WHY THIS RECIPE WORKS Stuffed portobello mushrooms are a substantial, satisfying vegetarian entrée, but the stuffings are often heavily dependent on cheese, bread crumbs, and other nonpaleo ingredients. We wanted to create a paleo stuffing with bold flavors and contrasting textures that would be simple to make. We opted for a Mediterranean flavor profile, but to keep the mushrooms’ flavor in the spotlight, we used two whole mushroom caps as the base of our stuffing. Toasted pine nuts provided textural contrast without being distractingly crunchy; briny kalamata olives complemented the earthy mushrooms beautifully. Fresh parsley and lemon juice and zest offered layers of bright flavor. The food processor made quick work of turning our stuffing into a coarse, easily spreadable paste. Next, we turned our attention to the mushrooms themselves. We found that parcooking the mushrooms before stuffing them was necessary to get rid of excess moisture. Cutting slits in the caps and roasting them on a preheated baking sheet worked like a charm. Once the caps were stuffed and baked, we topped each one with a cool, bright salad of arugula, cherry tomatoes, and shallot tossed in a lemony dressing.
10 portobello mushroom caps (4 to 5 inches in diameter)
½ cup extra-virgin olive oil
Kosher salt and pepper
½ cup pitted kalamata olives, chopped coarse
½ cup chopped fresh parsley
¼ cup pine nuts, toasted
2 garlic cloves, minced
2 teaspoons grated lemon zest plus 2 tablespoons juice
¼ teaspoon red pepper flakes
6 ounces cherry tomatoes, quartered
4 ounces (4 cups) baby arugula
1 shallot, sliced thin
1. Adjust oven rack to upper-middle position, place rimmed baking sheet on rack, and heat oven to 400 degrees. Using sharp knife, cut ¼-inch slits, spaced ½ inch apart, in crosshatch pattern on surface (non-gill side) of 8 mushrooms. Cut remaining 2 mushrooms into ½-inch pieces.
2. Brush both sides of mushroom caps with 2 tablespoons oil and sprinkle evenly with 2 teaspoons salt. Carefully place mushrooms, gill side up, on preheated sheet. Roast until mushrooms have released some of their juices and begin to brown around edges, 8 to 12 minutes. Flip mushrooms over and continue to roast until liquid has completely evaporated and caps are golden brown, 8 to 12 minutes. Remove mushrooms from oven.
3. Process mushroom pieces, olives, parsley, pine nuts, half of garlic, lemon zest and 1 tablespoon juice, pepper flakes, ¼ cup oil, ½ teaspoon salt, and ¼ teaspoon pepper in food processor to coarse paste, about 5 pulses.
4. Flip mushrooms gill side up and spoon filling into caps, pressing filling flat with back of spoon. Roast stuffed mushrooms until heated through, 10 to 15 minutes. Transfer mushrooms to serving platter.
5. Whisk remaining 2 tablespoons oil, remaining garlic, remaining 1 tablespoon lemon juice, ½ teaspoon salt, and ¼ teaspoon pepper together in large bowl. Add tomatoes, arugula, and shallot and toss to combine. Season with salt and pepper to taste. Top each mushroom with salad. Serve.
To encourage mushrooms to release excess moisture, use sharp knife to cut ¼-inch slits, spaced ½ inch apart, in crosshatch pattern on caps.
Cauliflower Cakes with Cilantro-Mint Sauce
Cauliflower Cakes with Cilantro-Mint Sauce
Serves 4
WHY THIS RECIPE WORKS Although cauliflower is often relegated to the realm of side dishes, we knew that this hearty vegetable would make an ideal base for a paleo-friendly vegetarian meal. Since many cauliflower cakes use flour or bread crumbs to bind the cakes together, we needed to come up with a viable alternative. Arrowroot flour and eggs made the cakes more cohesive, but they were still difficult to flip. A 30-minute rest in the refrigerator firmed up the cakes and made them easier to work with. Because many recipes include cheese, we needed to add bold flavor in other ways. Tasters liked warm spices like turmeric, coriander, and ginger. A bright, fresh sauce made with almond yogurt and fresh herbs completed the dish perfectly. We prefer to use homemade almond yogurt, but you can substitute your favorite unsweetened store-bought brand. This recipe calls for a 12-inch nonstick skillet; however, a well-seasoned cast-iron skillet can be used instead.
¾ cup minced fresh cilantro
¾ cup minced fresh mint
½ cup Paleo Almond Yogurt
¼ cup finely chopped onion
1 tablespoon lime juice
1½ teaspoons honey
½ teaspoon ground cumin
Kosher salt and pepper
CAKES
2 heads cauliflower (4 pounds), cored and cut into 1-inch florets (12 cups)
½ cup extra-virgin olive oil
Kosher salt and pepper
1 teaspoon ground turmeric
1 teaspoon ground coriander
½ teaspoon ground ginger
2 large eggs, lightly beaten
2 scallions, sliced thin
2 garlic cloves, minced
1 teaspoon grated lime zest, plus lime wedges for serving
3 tablespoons arrowroot flour
1. FOR THE CILANTRO-MINT SAUCE: Combine all ingredients in serving bowl and season with salt and pepper to taste; set aside.
2. FOR THE CAKES: Adjust oven rack to middle position and heat oven to 450 degrees. Toss cauliflower, 2 tablespoons oil, 2 teaspoons salt, ¼ teaspoon pepper, turmeric, coriander, and ginger together in bowl. Spread cauliflower out over aluminum foil–lined rimmed baking sheet and roast, stirring occasionally, until well browned and tender, about 25 minutes. Transfer cauliflower to large bowl and let cool slightly. Reduce oven temperature to 200 degrees.
3. Line sheet with clean foil. Mash cauliflower coarsely with potato masher, then stir in beaten egg, scallions, garlic, and lime zest. Sprinkle flour over mixture and stir until well combined. Using wet hands, divide mixture into 8 equal portions, pack gently into ¾-inch-thick cakes, and place on prepared sheet. Refrigerate cakes until chilled and firm, about 30 minutes.
4. Line large plate with paper towels. Set wire rack in second rimmed baking sheet. Heat 3 tablespoons oil in 12-inch nonstick skillet over medium-low heat until shimmering. Gently lay 4 cakes in skillet and cook until golden brown and slightly crisp, about 5 minutes per side. Drain cakes briefly on prepared plate, then transfer to prepared rack and keep warm in oven. Repeat with remaining 3 tablespoons oil and remaining 4 cakes. Season cakes with salt and serve with sauce and lime wedges.
Zucchini Fritters with Fresh Tomato Salsa
Zucchini Fritters with Fresh Tomato Salsa
Serves 4
WHY THIS RECIPE WORKS Crispy zucchini fritters with a bright, flavorful tomato salsa make a delicious and simple vegetarian entrée. But since one of the key ingredients in many fritter recipes is cheese, which provides flavor and binding power, making a paleo version would require some creativity. First, to prevent the fritters from becoming soggy and falling apart, we rid the zucchini of excess moisture by salting it, letting it drain, and then squeezing it out in a clean dish towel. We wanted to avoid a heavy batter so the delicate flavor of the zucchini would shine through, so we turned to arrowroot flour and a few eggs. But without the cheese, our fritters were too small and a bit bland. The solution was adding shredded sweet potato to the zucchini mixture: It provided a hint of sweetness and helped make the fritters more substantial. We rounded out the flavor of the fritters with scallions, cilantro, jalapeño, and garlic. Finally, we put together a simple fresh salsa to serve alongside our fritters. This recipe calls for a 12-inch nonstick skillet; however, a well-seasoned cast-iron skillet can be used instead. Use a coarse grater or the shredding disk of a food processor to shred the zucchini and sweet potato. Make sure to squeeze the zucchini until it is completely dry, or the fritters will fall apart in the skillet. Do not let the zucchini sit for too long after it has been squeezed dry, or it will turn brown.
SALSA
2 tomatoes, cored and chopped
1 shallot, minced
2 tablespoons minced fresh cilantro
1 tablespoon extra-virgin olive oil
1 tablespoon lime juice
Kosher salt and pepper
FRITTERS
1½ pounds zucchini, shredded
Kosher salt and pepper
1 small sweet potato (8 ounces), peeled and shredded
3 large eggs, lightly beaten
7 tablespoons extra-virgin olive oil
2 scallions, minced
2 tablespoons minced fresh cilantro
1 jalapeño chile, stemmed, seeded, and minced
1 garlic clove, minced
1 teaspoon ground coriander
1 teaspoon ground cumin
3 tablespoons arrowroot flour
1. FOR THE SALSA: Combine all ingredients in serving bowl and season with salt and pepper to taste; set aside.
2. FOR THE FRITTERS: Adjust oven rack to middle position and heat oven to 200 degrees. Set wire rack in rimmed baking sheet. Toss zucchini with 2 teaspoons salt and let drain in fine-mesh strainer for 10 minutes. Wrap zucchini in clean dish towel and squeeze out excess liquid.
3. Combine dried zucchini, sweet potato, beaten eggs, 1 tablespoon oil, scallions, cilantro, jalapeño, garlic, coriander, cumin, 1 teaspoon salt, and ¼ teaspoon pepper in large bowl. Sprinkle flour over mixture and stir until well combined.
4. Heat 3 tablespoons oil in 12-inch nonstick skillet over medium-low heat until shimmering. Drop ⅓-cup portions of batter into skillet and use back of spoon to press batter into 3-inch-wide fritters (you should fit about 4 fritters in skillet at a time). Cook until golden brown and slightly crisp, about 4 minutes per side. Drain fritters briefly on paper towel–lined plate, then transfer to prepared rack and keep warm in oven. Repeat with remaining 3 tablespoons oil and remaining batter. Season fritters with salt and serve.
Spicy Stir-Fried Bok Choy and Shiitakes
Spicy Stir-Fried Bok Choy and Shiitakes
Serves 4
WHY THIS RECIPE WORKS We wanted a vegetarian paleo dinner that was so hearty and flavorful that we wouldn’t even miss the meat. We decided to develop a vegetarian stir-fry that put crisp-tender bok choy in the spotlight. We aimed to bring out both the pleasantly bitter, earthy flavor of the leaves and the subtle sweetness of the stalks using complementary vegetables and a paleo-friendly sauce. First, we halved heads of baby bok choy and cooked them cut side down for several minutes to achieve a flavor-building sear. To avoid overcooking the bok choy, we set it aside while we cooked the rest of the vegetables and the aromatics. Shiitake mushrooms and red bell pepper, cooked until just beginning to brown, complemented the bok choy nicely. For aromatic interest and well-rounded flavor, we added ginger, garlic, red pepper flakes, and scallion whites to the veggies. Next, we turned our attention to creating a flavorful sauce that would tie all the ingredients together. As we had discovered in previous paleo stir-fry recipes, savory coconut aminos made a good replacement for soy sauce, and a bit of tapioca flour thickened the sauce nicely. We finished off our stir-fry with toasted cashews and fresh sliced scallion greens. For more information on coconut aminos, see here. This recipe calls for a 12-inch nonstick skillet; however, a well-seasoned cast-iron skillet can be used instead. Serve with Cauliflower Rice.
SAUCE
½ cup coconut aminos
3 tablespoons water
2 tablespoons rice vinegar
1½ tablespoons toasted sesame oil
2 teaspoons tapioca flour
1½ teaspoons honey
1 teaspoon kosher salt
STIR-FRY
3 tablespoons coconut oil
2 scallions, white parts minced, green parts sliced thin on bias
3 garlic cloves, minced
1 tablespoon grated fresh ginger
½ teaspoon red pepper flakes
6 heads baby bok choy (4 ounces each), halved
12 ounces shiitake mushrooms, stemmed and halved if small or quartered if large
1 red bell pepper, stemmed, seeded, and cut into ¼-inch-wide strips
2 tablespoons chopped toasted cashews
1. FOR THE SAUCE: Whisk all ingredients together in bowl.
2. FOR THE STIR-FRY: Combine 1 teaspoon coconut oil, scallion whites, garlic, ginger, and pepper flakes in bowl.
3. Heat 1 tablespoon coconut oil in 12-inch nonstick skillet over high heat until just smoking. Place half of bok choy cut side down in skillet in single layer. Cook, without moving, until lightly browned on first side, about 3 minutes. Flip bok choy and continue to cook until lightly browned on second side, about 2 minutes; transfer to large plate. Repeat with 1 tablespoon coconut oil and remaining bok choy; transfer to plate.
4. Heat remaining 2 teaspoons coconut oil in now-empty skillet over medium-high heat until just smoking. Add mushrooms and bell pepper and cook, stirring occasionally, until spotty brown, about 5 minutes. Push vegetables to sides of skillet. Add scallion mixture to center and cook, mashing mixture into skillet, until fragrant, about 30 seconds. Stir mixture into vegetables.
5. Whisk sauce to recombine, then add to skillet and cook, stirring constantly, until sauce is thickened, about 1 minute. Return bok choy and any accumulated juices to skillet and cook, turning bok choy as needed, until coated with sauce. Transfer to serving platter and sprinkle with cashews and scallion greens. Serve.
Zucchini “Noodle” Salad with Tahini-Ginger Dressing
Zucchini “Noodle” Salad with Tahini-Ginger Dressing
Serves 4 to 6
WHY THIS RECIPE WORKS With their bold, Asian-inspired flavors and bountiful crisp-tender vegetables, cool noodle salads make perfect vegetarian lunches or dinners. But coming up with a paleo-friendly version presents an obvious challenge: Traditional Asian noodles are made from rice, wheat, or other nonpaleo ingredients. Although we considered making paleo noodles from almond, coconut, or tapioca flour, we decided instead to keep the recipe simple by using spiralized vegetables. We tested a wide range of vegetables to find which one provided the best texture and worked with the other ingredients in the recipe. Cucumber noodles contained too much liquid and made the sauce watery. Noodles made from sweet potatoes were dry and brittle. Zucchini noodles were the clear winner: The squash was easy to work with and produced long, satisfying noodles with a pleasant, neutral flavor. Next, we shifted our focus to how the noodles would be treated. We first tried boiling them, but they absorbed extra water that leached out into our finished entrée. Stir-frying the noodles proved no better. In the end, we found that leaving the zucchini noodles raw gave us a texture closer to that of real noodles; plus, tasters enjoyed their delicate flavor. To bulk up the salad, we added red bell pepper, shredded carrot, and sautéed broccoli. Since many noodle salad dressings rely on peanut butter as their base, we decided to replace it with paleo-friendly tahini, a nutty, buttery paste made from ground sesame seeds. Coconut aminos and other Asian-inspired ingredients like ginger, rice vinegar, and garlic rounded out the flavor of the dressing. For more information on coconut aminos, see here. If possible, use smaller, in-season zucchini, which have thinner skins and fewer seeds. For more information on spiralizing, see here. This recipe calls for a 12-inch nonstick skillet; however, a well-seasoned cast-iron skillet can be used instead.
½ cup tahini
5 tablespoons coconut aminos
2 tablespoons rice vinegar
4 teaspoons grated fresh ginger
1 tablespoon honey
2 teaspoons hot sauce
Kosher salt and pepper
1 garlic clove, minced
2 tablespoons toasted sesame oil
12 ounces broccoli florets, cut into ½-inch pieces
3 pounds zucchini, trimmed
1 red bell pepper, stemmed, seeded, and cut into ¼-inch-wide strips
1 carrot, peeled and shredded
4 scallions, sliced thin on bias
1 tablespoon sesame seeds, toasted
1. Process tahini, coconut aminos, vinegar, ginger, honey, hot sauce, 1 teaspoon salt, and garlic in blender until smooth, about 30 seconds; transfer to large serving bowl.
2. Heat oil in 12-inch nonstick skillet over medium-high heat until shimmering. Add broccoli and cook until softened and spotty brown, about 5 minutes; transfer to plate and let cool slightly.
3. Using spiralizer, cut zucchini into ⅛-inch-thick noodles, then cut noodles into 12-inch lengths. Add zucchini, bell pepper, carrot, scallions, and broccoli to bowl with dressing and toss to combine. Sprinkle with sesame seeds. Serve.
Summer Squash “Spaghetti” with Roasted Cherry Tomato Sauce
Summer Squash “Spaghetti” with Roasted Cherry Tomato Sauce
Serves 4
WHY THIS RECIPE WORKS Since pasta and canned tomatoes are not part of the paleo diet, we set out to develop an alternative to satisfy our craving for spaghetti with tomato sauce. Our first goal was to develop an aromatic, deeply flavorful sauce. We decided to use cherry tomatoes as our base, since they are available year round and are of more reliable quality than their larger cousins. We halved and roasted them, which drove off extra moisture and intensified their natural sweetness. Tossing the fresh tomatoes with a bit of tomato paste before roasting encouraged caramelization and gave the sauce a deeper, more rounded tomato flavor. Thinly sliced shallot, minced garlic, fresh oregano, and red pepper flakes, roasted with the tomatoes, provided an aromatic backbone for our sauce. Next, we focused on determining the right “pasta” to pair with this dish. Spaghetti squash seemed like a natural choice, but tasters weren’t impressed: No matter how long we cooked the squash, the strands had a raw, almost crunchy quality that didn’t resemble real spaghetti. Although zucchini worked fairly well, tasters ultimately preferred spiralized yellow summer squash; it had a soft texture and a pleasant chew similar to pasta, and its neutral flavor allowed our sauce to be the star. Roasting the spiralized squash and then transferring it to a colander allowed us to get rid of any excess moisture so our tomato sauce didn’t become watered down. Shredded basil sprinkled on top before serving added some brightness and peppery notes. If possible, use smaller, in-season summer squash, which have thinner skins and fewer seeds. You can substitute zucchini for the summer squash, if desired. For more information on spiralizing, see here.
2 pounds cherry tomatoes, halved
1 shallot, sliced thin
3 tablespoons extra-virgin olive oil
5 garlic cloves, minced
1 tablespoon minced fresh oregano or 1 teaspoon dried
1 tablespoon tomato paste
Kosher salt and pepper
¼ teaspoon red pepper flakes
3 pounds yellow summer squash, trimmed
¼ cup chopped fresh basil
1. Adjust oven racks to upper-middle and lower-middle positions and heat oven to 375 degrees. Toss tomatoes, shallot, 2 tablespoons oil, garlic, oregano, tomato paste, 1 teaspoon salt, ¼ teaspoon pepper, and pepper flakes together in bowl. Spread tomato mixture out over aluminum foil–lined rimmed baking sheet and roast, without stirring, on lower rack until tomatoes are softened and skins begin to shrivel, about 30 minutes.
2. Meanwhile, using spiralizer, cut squash into ⅛-inch-thick noodles, then cut noodles into 12-inch lengths. Toss squash with 1 teaspoon salt and remaining 1 tablespoon oil on second rimmed baking sheet and roast on upper rack until tender, 20 to 25 minutes. Transfer squash to colander and shake to remove any excess liquid; transfer to large serving bowl. Add roasted tomato mixture and any accumulated juices to bowl with squash and gently toss to combine. Season with salt and pepper to taste. Sprinkle with basil and serve.
Grilled Vegetable Kebabs
Serves 4
WHY THIS RECIPE WORKS When it comes to grilled kebabs, vegetables are often an afterthought—used as a filler on meat-heavy skewers. But this treatment often leads to mushy, burnt vegetables with no flavor of their own. We wanted to create a recipe that would put the vegetables front and center. We started by choosing the right vegetables. We wanted a good mix of flavors and textures, but we knew that not all veggies would hold up on the high heat of the grill. We started with bell peppers, which sweetened beautifully over the flames, and zucchini, which held its shape nicely and had a crunchy, satisfying texture. Portobello mushroom caps were the perfect addition to the kebabs; as they released their moisture over the flame, they picked up great char and developed a deep, meaty taste. Tossing grilled vegetables with a bold dressing can amp up their flavor considerably, but for our vegetable kebabs, we took the idea one step further. We tossed the vegetables with half of the dressing before skewering and grilling them, giving them great flavor from the start. We pumped up the complexity and nuance of the remaining dressing with juice from grilled lemons, and tossed it with the cooked vegetables for a punchy, bright finish. You will need eight 12-inch metal skewers for this recipe.
¼ cup extra-virgin olive oil
1 teaspoon Dijon mustard
1 teaspoon minced fresh rosemary
1 garlic clove, minced
Kosher salt and pepper
6 portobello mushroom caps (4 to 5 inches in diameter), quartered
2 zucchini, halved lengthwise and sliced ¾ inch thick
2 red bell peppers, stemmed, seeded, and cut into 1½-inch pieces
2 lemons, quartered
1. Whisk oil, mustard, rosemary, garlic, 1 teaspoon salt, and ¼ teaspoon pepper together in large bowl. Transfer half of dressing to separate bowl and set aside for serving. Toss mushrooms, zucchini, and bell peppers with remaining dressing, then thread in alternating order onto eight 12-inch metal skewers.
2A. FOR A CHARCOAL GRILL: Open bottom vent completely. Light large chimney starter half filled with charcoal briquettes (3 quarts). When top coals are partially covered with ash, pour evenly over grill. Set cooking grate in place, cover, and open lid vent completely. Heat grill until hot, about 5 minutes.
2B. FOR A GAS GRILL: Turn all burners to high, cover, and heat grill until hot, about 15 minutes. Turn all burners to medium.
3. Clean and oil cooking grate. Place kebabs and lemon quarters on grill. Cook (covered if using gas), turning as needed, until vegetables are tender and well browned, 16 to 18 minutes. Transfer kebabs and lemon quarters to serving platter. Juice 2 lemon quarters into reserved dressing and whisk to combine. Pour dressing over kebabs and serve with remaining lemon quarters.
Tunisian-Style Grilled Vegetables
Tunisian-Style Grilled Vegetables
Serves 4 to 6
WHY THIS RECIPE WORKS When following a meat-heavy paleo diet, a lighter, vegetable-based meal can be a welcome change. And while classic vegetable kebabs fit the bill, we wanted to develop a more unique, exotic take on grilled vegetables. We took inspiration from a Tunisian preparation of grilled and chopped vegetables like eggplant, zucchini, tomatoes, and bell peppers served in a boldly spiced dressing. Since getting good char was important to the flavor of the finished dish, we wanted to expose as much surface area as possible to the flames. Although some recipes called for grilling the vegetables whole, we found we could get more even, intense char flavor if we cut the eggplant, zucchini, and tomatoes in half and flattened the bell peppers. Scoring the eggplant and zucchini encouraged them to release moisture as they cooked, ensuring that our dressing wouldn’t be watered down. As for the dressing, we needed to find a replacement for the traditional but hard-to-find spice blend known as tabil. A potent combination of coriander seeds, caraway seeds, cumin seeds, paprika, and cayenne worked well; using whole seeds instead of preground spices made the flavors even more intense. We brushed the vegetables with some of the spiced oil before grilling and bloomed the remaining spiced oil on the stovetop, adding garlic, lemon zest and juice, and a generous handful of fresh herbs to create a bright, lively dressing. Equal amounts of ground coriander and cumin can be substituted for the whole spices. Serve with hard-cooked eggs and olives.
DRESSING
2 teaspoons coriander seeds
1½ teaspoons caraway seeds
1 teaspoon cumin seeds
5 tablespoons extra-virgin olive oil
½ teaspoon paprika
⅛ teaspoon cayenne pepper
3 garlic cloves, minced
¼ cup chopped fresh parsley
¼ cup chopped fresh cilantro
2 tablespoons chopped fresh mint
1 teaspoon grated lemon zest plus 2 tablespoons juice
Kosher salt
VEGETABLES
2 bell peppers (1 red and 1 green)
1 small eggplant, halved lengthwise
1 zucchini, halved lengthwise
4 plum tomatoes, cored and halved lengthwise
Kosher salt and pepper
2 shallots, unpeeled
1. FOR THE DRESSING: Grind coriander seeds, caraway seeds, and cumin seeds in spice grinder until finely ground. Whisk ground spices, oil, paprika, and cayenne together in bowl. Measure out 3 tablespoons of oil mixture and set aside. Heat remaining oil mixture and garlic in small skillet over low heat, stirring occasionally, until fragrant and small bubbles appear, 8 to 10 minutes. Transfer to large serving bowl and let cool, about 10 minutes, then whisk in parsley, cilantro, mint, and lemon zest and juice. Season dressing with salt to taste; set aside for serving.
2. FOR THE VEGETABLES: Using sharp knife, slice ¼ inch off tops and bottoms of bell peppers and remove cores. Make slit down 1 side of each bell pepper and then press flat into 1 long strip, removing ribs and remaining seeds with knife as needed. Cut slits in flesh of eggplant and zucchini, spaced ½ inch apart, in crosshatch pattern, being careful to cut down to but not through skin. Brush interior of bell peppers and cut sides of eggplant, zucchini, and tomatoes with reserved spiced oil and season with salt.
3A. FOR A CHARCOAL GRILL: Open bottom vent completely. Light large chimney starter three-quarters filled with charcoal briquettes (4½ quarts). When top coals are partially covered with ash, pour evenly over grill. Set cooking grate in place, cover, and open lid vent completely. Heat grill until hot, about 5 minutes.
3B. FOR A GAS GRILL: Turn all burners to high, cover, and heat grill until hot, about 15 minutes. Turn all burners to medium-high.
4. Clean and oil cooking grate. Place bell peppers, eggplant, zucchini, and tomatoes cut side down on grill. Place shallots on grill. Cook (covered if using gas), turning as needed, until vegetables are tender and slightly charred, 8 to 16 minutes. Transfer eggplant, zucchini, tomatoes, and shallots to baking sheet as they finish cooking; place bell peppers in bowl, cover with plastic wrap, and let steam to loosen skins.
5. Let vegetables cool slightly. Peel bell peppers, tomatoes, and shallots. Chop all vegetables into ½-inch pieces, add to bowl with dressing, and gently toss to coat. Season with salt and pepper to taste. Serve warm or at room temperature.
To achieve plenty of flavorful char on our vegetables, we maximize the veggies’ surface area with a few key cuts.
1. To ensure bell peppers char evenly and thoroughly, trim off top and bottom, then remove stem and seeds. Cut through 1 side of pepper, then press flat and trim away any remaining ribs.
2. Using tip of chef’s knife (or paring knife), score cut side of halved zucchini and eggplant in ½-inch crosshatch pattern, cutting down to but not through skin. This encourages moisture to escape, preventing soggy vegetables.
3. Remove core of tomato using paring knife, then halve lengthwise. Plum tomatoes are best since they hold their shape when grilled.
Tomato and Zucchini Tart
Serves 8
WHY THIS RECIPE WORKS We set the bar pretty high for ourselves with this vegetable tart: We had to create a paleo-friendly crust that was rich and crisp, not to mention a creamy, satisfying filling without using cheese. First we set out to tackle the tart shell, and, drawing on previous paleo baking recipes, assumed that a combination of different flours would be necessary for the right texture. Almond flour, with its pleasant flavor and high protein content, provided an ideal base, but when used alone it cooked up dense and greasy. Adding some highly absorbent coconut flour made the shell crisper and less oily, but it gave the tart a pliable texture that tasters didn’t like. A half-cup of arrowroot flour solved this problem, lightening the texture of the tart and helping it to crisp beautifully in the oven. A small amount of baking soda further lightened the shell and encouraged good browning. Our next challenge was to determine the fat and liquid components of the shell. Using an egg white instead of a whole egg provided structural support without making the tart taste eggy. A tablespoon of water comprised the remainder of the liquid, while a generous amount of olive oil gave the tart great savory flavor and richness. Some lemon zest and juice rounded out the tart shell’s flavor with subtle, fresh notes. The dough was too fragile to roll out; luckily, we found we could simply press it into the tart pan before parbaking. Next, we turned our attention to the filling. We decided to use our Paleo Cashew Nut Cheese as a creamy base. Tasters thought the puree on its own was a bit bland, so we boosted its flavor by stirring in extra olive oil and lemon juice as well as some chopped fresh herbs. We cut tomatoes and zucchini into thin slices, then salted them and let them drain so they wouldn’t leach moisture into the tart. Shingling them on the tart made for a beautiful presentation, and drizzling them with some garlic-infused oil boosted their flavor and ensured that they wouldn’t dry out in the oven.
CRUST
2 cups (6 ounces) almond flour
½ cup (2 ounces) arrowroot flour
2 tablespoons coconut flour
½ teaspoon baking soda
½ teaspoon kosher salt
½ teaspoon pepper
6 tablespoons extra-virgin olive oil
1 large egg white
1 tablespoon water
2 teaspoons grated lemon zest plus 1 tablespoon juice
FILLING
3 plum tomatoes, cored and sliced ¼ inch thick
1 small zucchini (6 ounces), sliced ¼ inch thick
Kosher salt and pepper
3 tablespoons extra-virgin olive oil
1 garlic clove, minced
1 recipe Paleo Cashew Nut Cheese
1 tablespoon lemon juice
3 tablespoons chopped fresh basil
2 tablespoons minced fresh oregano
1. FOR THE CRUST: Adjust oven rack to middle position and heat oven to 350 degrees. Whisk almond flour, arrowroot flour, coconut flour, baking soda, salt, and pepper together in large bowl. In separate bowl, whisk oil, egg white, water, and lemon zest and juice together until thoroughly combined. Stir oil mixture into flour mixture with rubber spatula until dough comes together.
2. Sprinkle walnut-size clumps of dough evenly into 9-inch tart pan with removable bottom. Working outward from center, press dough into even layer, sealing any cracks. Working around edge, press dough firmly into corners of pan with your fingers. Go around edge once more, pressing dough up sides and into fluted ridges. Use your thumb to level off top edge. Use excess dough to patch any holes. Lay plastic wrap over dough and smooth out any bumps using palm of your hand. Remove plastic and, using fork, poke dough bottom at 2-inch intervals. Place pan on rimmed baking sheet and bake until crust is golden brown, 25 to 30 minutes, rotating sheet halfway through baking. (A few small cracks may appear in crust.) Let tart shell cool on sheet for at least 10 minutes before filling. Increase oven temperature to 425 degrees.
3. FOR THE FILLING: While crust bakes, spread tomatoes and zucchini out over several layers of paper towels, sprinkle with 1 teaspoon salt, and let drain for 30 minutes. Combine 2 tablespoons oil and garlic in small bowl. In separate bowl, combine nut cheese, lemon juice, 2 tablespoons basil, oregano, ½ teaspoon salt, and remaining 1 tablespoon oil. Season with salt and pepper to taste.
4. Spread nut cheese mixture evenly over bottom of tart shell. Blot vegetables dry with paper towels and shingle attractively on top of nut cheese mixture in concentric circles, alternating tomatoes and zucchini. Drizzle with garlic-oil mixture. Bake tart on sheet until vegetables are slightly wilted, 25 to 30 minutes, rotating sheet halfway through baking.
5. Let tart cool on sheet for at least 10 minutes or up to 2 hours. To serve, remove outer metal ring of pan, slide thin metal spatula between tart and pan bottom, and carefully slide tart onto serving platter or cutting board. Sprinkle with remaining 1 tablespoon basil before serving.
Rolling out and fitting a paleo dough into a tart pan can be challenging, so we opt for a simpler press-in style crust, which bakes up tender and flavorful. Soaked and pureed cashews make a perfect creamy filling.
1. To ensure crust of even thickness, work outward from center, pressing clumps of dough evenly into tart pan. Working around edge, press dough firmly into corners and up fluted sides. Level off top edge and use excess dough to patch any holes.
2. To boost flavor, combine nut cheese with lemon juice, basil, and oregano. Spread nut cheese mixture evenly over bottom of prebaked and cooled tart shell.
3. Salt tomatoes and zucchini so they don’t leach moisture into tart and water down filling. Shingle tomatoes and zucchini attractively in concentric circles, starting at outside edge and working inward.
Slow-Cooker Italian-Style Eggplant Bundles
Slow-Cooker Italian-Style Eggplant Bundles
Serves 4 to 6
WHY THIS RECIPE WORKS Looking for a unique way to prepare eggplant, we were inspired by a classic Italian dish known as eggplant involtini, in which slices of eggplant are rolled around a creamy ricotta filling and covered in a savory tomato sauce. To make it work, we would need to replace the cheese and canned tomatoes that are usually integral to this comforting dish. Since we were already making drastic changes, we decided to make one more and move the process to a slow cooker. We focused first on the filling. We were happy to find that our Paleo Cashew Nut Cheese, a puree made from soaked cashews, made a perfect stand-in for fresh ricotta. Spinach, fresh basil, and lemon kept the richness of the filling in check. For our sauce, we found we could replace canned tomatoes with a combination of tomato paste and processed fresh tomatoes. To rid the eggplant of excess moisture, we sliced it into long planks and then microwaved it until the planks were pliable enough to roll around our filling. The eggplant cooked to supple, velvety perfection in the slow cooker. Select shorter, wider eggplants for this recipe. You will need a 5½- to 7-quart oval slow cooker for this recipe.
3 pounds eggplant, trimmed
2 pounds tomatoes, cored and quartered
1 onion, chopped fine
1 (6-ounce) can tomato paste
¼ cup extra-virgin olive oil
8 garlic cloves, minced
2 teaspoons minced fresh oregano or ½ teaspoon dried
Kosher salt and pepper
⅛ teaspoon red pepper flakes
1 recipe Paleo Cashew Nut Cheese
10 ounces frozen chopped spinach, thawed and squeezed dry
¼ cup plus 1 tablespoon chopped fresh basil
1 tablespoon lemon juice
1. Line large plate with double layer of coffee filters. Slice each eggplant lengthwise into ½-inch-thick planks (you should have 12 planks). Trim rounded surface from each end piece so it lies flat. Arrange half of eggplant in single layer on prepared plate and microwave until eggplant is dry to touch and slightly shriveled, about 10 minutes, flipping eggplant halfway through microwaving. Transfer eggplant to cutting board. Line plate with clean coffee filters and repeat with remaining eggplant; transfer to cutting board.
2. Working in batches, process tomatoes in food processor until smooth. Microwave onion, tomato paste, 2 tablespoons oil, 2 tablespoons garlic, oregano, 1½ teaspoons salt, and pepper flakes in large bowl, stirring occasionally, until onion is softened and mixture is fragrant, about 5 minutes. Stir processed tomatoes into onion mixture until well combined. Transfer two-thirds of sauce to slow cooker.
3. Combine nut cheese, spinach, ¼ cup basil, lemon juice, 1 teaspoon salt, remaining 2 tablespoons oil, and remaining garlic in bowl. Season eggplant with salt and pepper. With widest ends of eggplant slices facing you, evenly distribute nut cheese mixture on bottom third of each slice. Gently roll up each eggplant slice and place seam side down in tomato sauce. Spread remaining sauce evenly over eggplant. Cover and cook until eggplant is tender, 3 to 4 hours on low or 2 to 3 hours on high. Sprinkle with remaining 1 tablespoon basil and serve.
Braised Squash and Winter Greens with Coconut Curry
Braised Squash and Winter Greens with Coconut Curry
Serves 4
WHY THIS RECIPE WORKS Aromatic, savory coconut curry should have rich, unmistakable coconut flavor, but this is often achieved using canned coconut milk—a nonstarter on the paleo diet. We set our sights on developing a one-pot recipe for a flavorful, vegetable-laden coconut curry made with paleo ingredients. We decided first on the vegetables and settled on robust kale, sweet butternut squash, and crisp red bell peppers. To cook the vegetables to perfect tenderness, we opted to braise them. We built a flavorful base for our braise with aromatics like onion, garlic, and ginger. A hefty dollop of paleo-friendly curry paste gave our braise multidimensional flavor. Next, we turned our attention to the coconut. Shredded unsweetened coconut gave the braise a solid, coconutty backbone but also left chewy, gritty bits in the finished dish. We decided instead to make a coconut “broth” by processing our braising liquid in a blender and then straining out the solids. We used this broth in two ways: We braised the vegetables in it and we also used it to create a quick sauce, which we thickened with arrowroot flour. We stirred the sauce in at the end of cooking for a bold punch of flavor. A bit of lime juice provided welcome brightness. For more information on Thai red curry paste, see here. Serve with Cauliflower Rice.
¼ cup coconut oil
1½ pounds butternut squash, peeled, seeded, and cut into 1-inch pieces (6 cups)
1 onion, chopped fine
Kosher salt and pepper
¼ cup Thai red curry paste
3 garlic cloves, minced
2 teaspoons grated fresh ginger
5 cups water
2 cups unsweetened shredded coconut
2 pounds kale, stemmed and cut into 1-inch strips
2 red bell peppers, stemmed, seeded, and cut into 1-inch pieces
2 tablespoons arrowroot flour
2 teaspoons lime juice, plus extra for seasoning
2 scallions, sliced thin
1. Heat 2 tablespoons oil in Dutch oven over medium heat until shimmering. Add squash and cook, stirring occasionally, until lightly browned, 5 to 7 minutes; transfer to bowl.
2. Add remaining 2 tablespoons oil to now-empty pot and return to medium heat until shimmering. Add onion and 2 teaspoons salt and cook until softened, about 5 minutes. Stir in curry paste, garlic, and ginger and cook until fragrant, about 30 seconds. Stir in water and coconut, scraping up any browned bits, and bring to simmer. Cook until coconut is softened, about 5 minutes.
3. Working in batches, process coconut mixture in blender until coconut is finely ground, about 2 minutes. Strain mixture through fine-mesh strainer set over bowl, pressing on solids to extract as much liquid as possible; discard spent pulp. Measure out ½ cup coconut broth and set aside.
4. Bring remaining coconut broth to simmer in now-empty pot over medium heat. Stir in kale, 1 handful at a time, and cook until just beginning to wilt, about 5 minutes. Stir in browned squash and any accumulated juices. Cover, reduce heat to medium-low, and cook, stirring occasionally, until kale is wilted, about 15 minutes.
5. Stir in bell pepper, cover, and cook until vegetables are tender, about 10 minutes.
6. Whisk reserved coconut broth and flour together in bowl, stir into vegetables, and cook until sauce thickens slightly, about 2 minutes. Stir in lime juice and scallions and season with salt, pepper, and extra lime juice to taste. Serve.
Creamy Cauliflower Soup
Serves 4 to 6
WHY THIS RECIPE WORKS We wanted a recipe for a creamy, rich cauliflower soup, but since cream is not part of the paleo diet, we needed to get creative. During testing, we discovered that cauliflower is low in fiber, so it easily breaks down when cooked. This in turn meant that we could create a velvety-smooth puree without any cream at all. To keep the flavor of the cauliflower at the fore, we cooked it in water instead of broth. We found that the amount of time the cauliflower spent in the water greatly affected its flavor. In the end, we decided to add the cauliflower to the simmering water in two stages so that we got both the grassy flavor of just-cooked cauliflower and the sweeter, nuttier flavor of longer-cooked cauliflower. Our next task was to choose some complementary flavorings for the soup. We opted to skip the spice rack entirely, and instead bolstered the soup with sautéed onion and leek. Finally, we browned some cauliflower florets in ghee and used both as flavorful garnishes. White wine vinegar may be substituted for the sherry vinegar. Be sure to thoroughly trim the cauliflower’s core of green leaves and leaf stems, which can be fibrous and can contribute to a grainy texture in the soup.
1 head cauliflower (2 pounds)
½ cup ghee
1 leek, white and light green parts only, halved lengthwise, sliced thin, and washed thoroughly
1 small onion, halved and sliced thin
Kosher salt and pepper
5 cups water, plus extra as needed
½ teaspoon sherry vinegar
3 tablespoons minced fresh chives
1. Pull off outer leaves of cauliflower and trim stem. Using paring knife, cut around core to remove; slice core thin and set aside. Cut heaping 1 cup of ½-inch florets from head of cauliflower; set aside. Cut remaining cauliflower crosswise into ½-inch-thick slices.
2. Heat 3 tablespoons ghee in large saucepan over medium-low heat until shimmering. Add leek, onion, and 2 teaspoons salt and cook, stirring frequently, until softened, 5 to 7 minutes. Stir in water, sliced cauliflower core, and half of sliced cauliflower and bring to simmer. Reduce heat to medium-low and simmer gently for 15 minutes. Stir in remaining sliced cauliflower, return to simmer, and cook until cauliflower is tender and crumbles easily, 15 to 20 minutes.
3. Meanwhile, heat remaining 5 tablespoons ghee in 8-inch skillet over medium heat until shimmering. Add reserved florets and cook, stirring frequently, until golden brown and tender, 6 to 8 minutes. Off heat, use slotted spoon to transfer florets to small bowl. Toss florets with vinegar and season with salt to taste. Reserve ghee in skillet for garnishing.
4. Working in batches, process soup in blender until smooth, about 45 seconds. Return pureed soup to clean saucepan and bring to simmer over medium heat. Adjust soup consistency with extra hot water as needed (soup should have thick, velvety texture but should be thin enough to settle with flat surface after being stirred) and season with salt to taste. Garnish individual bowls with browned florets, drizzle of ghee, chives, and pepper before serving.
Italian Vegetable Stew
Serves 6 to 8
WHY THIS RECIPE WORKS Known as ciambotta in Italy, this stew makes for a hearty one-bowl meal. To make a paleo version, we’d have to find a substitute for the canned tomatoes that are usually the backbone of the stew, as well as a replacement for the commonly added russet potatoes. We found that a combination of fresh tomatoes and tomato paste created the flavorful base we were after. Browning the tomato paste intensified its flavor. Chopped plum tomatoes, simmered in plenty of water, broke down into a tomatoey broth. We cooked the tomatoes for at least 40 minutes to ensure they didn’t have a raw flavor. Although this stew was flavorful, it was too thin. Since eggplant has a natural tendency to fall apart with long cooking, we let it simmer with the tomatoes to create a heartier, more substantial broth. Microwaving the eggplant before adding it to the pot ensured that it didn’t leach excess moisture into the stew. Mellow-flavored celery root made a perfect stand-in for russet potatoes. To keep the zucchini and bell peppers crisp-tender and not mushy, we browned them and set them aside, adding them back only at the end of the cooking time. A quick basil-oregano pesto provided freshness and balance to our savory stew.
PESTO
½ cup chopped fresh basil
½ cup fresh oregano leaves
2 tablespoons extra-virgin olive oil
4 garlic cloves, minced
¼ teaspoon red pepper flakes
STEW
12 ounces eggplant, peeled and cut into ½-inch pieces
Kosher salt
5 tablespoons extra-virgin olive oil
2 zucchini, halved lengthwise, seeded, and cut into ½-inch pieces
2 red or yellow bell peppers, stemmed, seeded, and cut into ½-inch pieces
1 large onion, chopped
5 tablespoons tomato paste
4 cups water
1½ pounds plum tomatoes, cored and cut into ½-inch pieces
1 celery root (14 ounces), peeled and cut into ½-inch pieces
1 cup chopped fresh basil
1. FOR THE PESTO: Process all ingredients in food processor to smooth paste, about 1 minute, scraping down sides of bowl as needed; set aside.
2. FOR THE STEW: Line large plate with double layer of coffee filters. Toss eggplant with 2 teaspoons salt and spread evenly over prepared plate. Microwave until eggplant is dry to touch and slightly shriveled, 8 to 12 minutes, tossing halfway through microwaving.
3. Heat 2 tablespoons oil in Dutch oven over medium-high heat until shimmering. Add zucchini, bell peppers, and 1 teaspoon salt and cook, stirring occasionally, until vegetables are softened and lightly browned, 8 to 10 minutes; transfer to bowl.
4. Add 2 tablespoons oil to now-empty pot and return to medium-high heat until shimmering. Add eggplant and onion and cook, stirring occasionally, until eggplant is lightly browned, about 2 minutes. Push vegetables to sides of pot. Add tomato paste and remaining 1 tablespoon oil to center and cook, stirring often, until tomato paste begins to brown, about 2 minutes. Stir in water, scraping up any browned bits. Stir in tomatoes and celery root, bring to gentle simmer, and cook until eggplant and tomatoes are completely broken down and celery root is tender, 40 to 50 minutes.
5. Off heat, stir in pesto and zucchini–bell pepper mixture, cover, and let sit until flavors meld, about 20 minutes. Stir in basil and season with salt to taste. Serve.
