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SOUPS, SALADS, AND DRESSINGS

Creamy Asparagus Soup

Soups are surprisingly satisfying and are usually nutrient dense as well. Asparagus has a fresh, slightly acerbic taste that pairs well with the cream in this soup. Asparagus is available year-round, although it’s at its best in the spring. Look for bright green stalks with closed tips. Open tips indicate the asparagus is old.

2 tablespoons olive or coconut oil ¼ cup finely chopped shallots 1 pound asparagus, steamed Freshly ground black pepper, to taste

2 cups chicken stock, preferably homemade 1 cup full-fat coconut milk 1 tablespoon organic white wine

Heat the oil in a large saucepan. Sauté the shallots for 5 minutes, or until tender. Place the shallots and the steamed asparagus in a blender or food processor and puree until smooth. Season with freshly ground black pepper.

Transfer the asparagus puree back to the saucepan. Add the remaining ingredients and heat to a simmer. Simmer for 20 minutes and serve.

Serves 4

Classic Pumpkin Soup

Classic and simple, this recipe combines sweet potatoes and pumpkin to create a delicious and somewhat unusual soup. Don’t let the simplicity of the ingredients fool you—it is bursting with flavor and makes a great soup for a lazy fall afternoon. Add a touch of cinnamon or nutmeg for a little extra spice.

2 tablespoons olive or coconut oil 1 onion, chopped 1 garlic minced 1½ pounds pumpkin flesh, chopped roughly

2 medium sweet potatoes, peeled and roughly chopped Freshly ground black pepper, to taste 4 cups chicken stock 1 cup canned coconut milk

Add the cooking oil to a large pot and simmer the onions in it until they are soft. Add garlic and simmer until you begin to smell the aroma.

Add chopped pumpkin and sweet potatoes, cook for a few minutes. Season with freshly ground black pepper.

Add the stock. Bring to a boil and let simmer for approximately 25 minutes, or until the sweet potatoes and pumpkin are tender.

Stir in the coconut milk.

Serve with an extra dash of coconut milk on top.

Serves 4

Paleo Cream of Mushroom Soup

This delicious creamed soup gets its texture from avocado. It’s a filling and flavorful soup that makes a great starter course to a Paleo dinner, but it can also make a light meal in itself when served with a green salad.

2 ripe avocados Juice of 1 lemon 2 cloves garlic, minced 2 cups water 1 tablespoon olive or coconut oil 1 cup mushrooms, sliced

1 red bell pepper, diced ½ small onion, diced 2 tomatoes, seeded and diced Fresh chopped basil, for garnish Freshly ground black pepper, to taste

In a food processor, blend avocado, lemon juice, garlic, and 2 cups water. Set aside.

Meanwhile, heat a medium saucepan with tall sides over medium-high heat. Add the oil.

Sauté mushrooms, bell pepper, onion, and tomatoes until they begin to soften.

Add the blended avocado mixture and simmer until warmed through. Season with basil and freshly ground black pepper. Serve immediately.

Serves 4

Classic Gazpacho

If you’ve never had gazpacho, you don’t know what you’re missing. Essentially a cold soup, it’s a refreshing starter in the heat of summer when you don’t want something hot, but can’t stand to eat another salad. This classic tomato version is easy, refreshing, and sure to become a household staple.

4 large, ripe tomatoes, roughly chopped 1 small onion, chopped 1 medium cucumber, peeled and chopped 1 small bunch fresh parsley

1 clove garlic, chopped Juice of 1 lemon 1 cup ice-cold water Freshly ground black pepper, to taste

Put all ingredients in a blender or food processor and process until vegetables are finely chopped. If you would like a pureed soup, continue blending until desired consistency. Season with freshly ground black pepper.

Chill for at least 1 hour and serve cold.

Serves 4

Hearty Paleo Stew

Is there anything more satisfying than a big bowl of beef stew? This recipe is modified (although just slightly) to fit right in with the plan so you won’t miss a beat. If you don’t have turnips, you can just as easily substitute sweet potatoes.

4 slices uncured, nitrate-free bacon, diced 4 to 6 pounds grass-fed beef roast, cubed 1 small onion, finely chopped 2 garlic cloves, minced 2 large carrots, diced

2 turnips, diced 1 cup tomatoes, diced 1 teaspoon dried thyme Freshly ground black pepper, to taste 1 to 2 cups beef or chicken stock

Heat a large stockpot and add bacon. Cook until almost crisp, and add the cubed beef. Sear on all sides until golden brown.

Add onion and garlic, cook until both are soft, add carrots, turnips, tomatoes, and thyme. Simmer 5 minutes. Season with freshly ground black pepper.

Add stock and bring to a boil. Reduce heat and simmer 4 to 5 hours on low heat, or until beef is melt-in-your-mouth tender, and serve.

Serves 4 to 6

Spicy Southwestern Chicken Soup

Every culture has its version of chicken soup—all hearty and soul satisfying. And Grandma was right—chicken soup contains anti-inflammatory properties that can relieve cold symptoms, according to the University of Nebraska Medical Center. This chicken soup is perfect for the Paleo diet. It’s chock-full of chicken (for protein) and tasty vegetables.

2 tablespoons olive or coconut oil ½ cup onion, chopped ½ cup red bell pepper, chopped ½ cup zucchini, chopped 1 teaspoon garlic, minced 1 (8-ounce) can roasted, chopped green chilies

1 (14-ounce) can diced tomatoes with chilies 4 cups chicken stock 2 cups cooked chicken, shredded 2 teaspoons cumin 2 teaspoons chili powder ½ teaspoon cayenne pepper Freshly ground black pepper, to taste

Heat the oil in a large stockpot. Add the onions, bell pepper, zucchini, and garlic and cook until tender.

Add the remaining ingredients and heat to simmering. Season with freshly ground black pepper. Simmer for 30 minutes and serve.

Serves 4

Veggie Soup with a Kick

While this is not a vegetarian recipe, it is loaded with filling, high-fiber vegetables and lots of protein. Fresh vegetables work well here, and you can substitute whatever you have or like—just be sure to stay away from starchy vegetables like white potatoes and corn.

4 slices uncured, nitrate-free, thick-cut bacon, diced 1 onion, diced 1 green bell pepper, diced 2 medium carrots, diced 2 zucchini, diced ½ head cabbage, shredded 1 pound grass-fed ground beef

1 cup canned tomatoes with juice 1 tablespoon chili powder ½ teaspoon cayenne pepper 2 cups chicken or beef stock Freshly ground black pepper, to taste

Heat a large pot or Dutch oven over medium-high heat. Add the bacon and cook until crisp.

Add the onion and bell pepper and cook until softened.

Add carrots, zucchini, and cabbage, cooking until carrots are slightly tender, approximately 5 minutes.

Add ground beef and cook until browned, and then add tomatoes and seasonings, followed by stock. Bring to a boil.

Reduce heat and simmer until carrots and beef are cooked through. Season with freshly ground black pepper. Serve piping hot.

Serves 6

Velvety Squash Soup

Apples and butternut squash complement each other perfectly and are widely available in the fall. Try roasting the two together for a dinner side dish, and save enough to make this tasty soup. Butternut squash stores well in a cool pantry, but you can also freeze cubed butternut squash for later use.

2 tablespoons olive or coconut oil 2 cups butternut squash, peeled and cubed 1 cup apples, peeled, cored, and quartered ½ cup shallots 4 cups chicken stock

½ cup full-fat coconut milk ½ teaspoon thyme Freshly ground black pepper, to taste 2 strips uncured, nitrate-free bacon, cooked and crumbled

Preheat oven to 450 degrees F. Heat the oil in the microwave. Spread the butternut squash, apples, and shallots on a baking sheet. Add the olive or coconut oil and toss to coat. Roast for 15 to 25 minutes, or until tender, stirring frequently so the shallots don’t burn.

Transfer the squash, shallots, and apples to a blender or food processor and puree until smooth. Pour the mixture into a stockpot and add the stock, coconut milk, and thyme. Season with freshly ground black pepper. Simmer for 20 minutes. Top with crumbled bacon.

Serve piping hot.

Serves 6

Sweet and Savory Chicken Salad

A great combination of chicken mixed with fruits and vegetables makes this salad a unique and tasty treat. Unlike most chicken salads, the grouping of avocado and mayonnaise adds a flavorful side while the apples, grapes, and cranberries add a distinctly sweet side. Top with walnuts and celery to add an extra-crunchy texture.

4 boneless, skinless chicken breasts, cooked and shredded ½ cup dried cranberries 1 cup celery, chopped ¾ cup green grapes, halved ½ cup walnuts, chopped

1 avocado, peeled, pitted and diced 1 apple, peeled, cored and chopped 1 cup olive-oil mayonnaise Juice of 1 lemon Freshly ground black pepper, to taste

Combine the chicken, cranberries, celery, grapes, walnuts, avocado, and apple in a large bowl and mix well.

In a separate bowl, combine the mayonnaise with the lemon juice and whisk.

Add the dressing into the large bowl with the chicken mixture and toss until all are coated well in the dressing. Season with freshly ground black pepper. Serve chilled.

Serves 4

Tuna Salad with a Twist

Tuna is the perfect high-protein food for those following the Paleo diet. Green onions, jalapeños, ginger, and red chili flakes definitely give this salad a zesty bite. Served on a bed of lettuce, this dish makes for a satisfying meal.

2 cans white albacore tuna 1 cup green olives, chopped 2 green onions, chopped 1 jalapeño pepper, finely chopped 3 tablespoons capers, rinsed 1 tablespoon pickled ginger, chopped ½ teaspoon red chili flakes

Juice of 1 lemon Juice of 1 lime 1 tablespoon olive oil 1 head butter lettuce or mixed greens 1 avocado, pitted and sliced Freshly ground black pepper, to taste

In a mixing bowl, combine all of the ingredients except the lettuce and avocado. Season with freshly ground black pepper.

Divide the lettuce between two chilled plates and place half the tuna mixture onto each. Arrange half of the avocado onto each salad and serve immediately.

Serves 2

Bacon and Spinach Salad

Bacon goes with everything but is especially nice with spinach. The walnuts and hard-boiled eggs add a nice variety of flavors and textures to this dish, making this a great salad for a full meal. You can also add a protein such as grilled chicken breast or a piece of broiled fish for a nice flavor profile.

1 pound fresh spinach, washed, drained, and torn into bite-sized pieces 1 can sliced water chestnuts, drained 1 pound fresh mushrooms, thinly sliced Freshly ground black pepper, to taste

6 slices uncured, nitrate-free bacon, cooked and crumbled ½ cup walnuts, chopped and toasted 4 large eggs, hard-boiled and sliced

Combine the spinach with the water chestnuts and mushrooms. Season with freshly ground black pepper. Divide between two plates.

Top with crumbled bacon, walnuts, and sliced eggs. Serve immediately.

Serves 2

Easy Greek Salad

Avocado, sun-dried tomatoes, and artichoke, along with crunchy onion and bell peppers, create a satisfying salad loaded with flavor—a nice variation on a classic Greek salad. For best results, use the freshest vegetables you can get your hands on.

2 tablespoons balsamic vinegar 3 tablespoons olive oil 1 teaspoon Greek seasoning 1 ripe avocado 1 green bell pepper, sliced ¼ medium red onion, sliced 1 cup black olives, pitted and cut in half

2 tomatoes, cut into bite-sized pieces ½ cucumber, halved and sliced ⅛ cup sun-dried tomatoes packed in olive oil ⅛ cup artichoke hearts Freshly ground black pepper, to taste

Whisk together the balsamic vinegar, olive oil, and Greek seasoning.

Combine the rest of the ingredients with the dressing. Season with freshly ground black pepper.

Let chill covered in the refrigerator for 30 minutes before serving.

Serves 2

Arugula, Prosciutto, and Cantaloupe Salad

Prosciutto is the perfect match to melon, bringing out the salty, savory flavor of the ham and the sweetness of the cantaloupe. The arugula adds a nice spicy contrast and the walnuts add a bit of crunch. This salad is best in the summer when you can get a fresh melon that is picked at the perfect time.

4 cups arugula, loosely packed 6 slices good quality prosciutto, cut into ½-inch strips ½ cantaloupe, seeds and rind removed, cut into ½-inch cubes

1 cup walnuts, roughly chopped Freshly ground black pepper, to taste Olive oil, to taste

Divide the arugula among four plates.

Top the arugula with prosciutto, cantaloupe, and walnuts. Season with freshly ground black pepper.

Drizzle a little olive oil over each salad.

Serves 4

Crab and Mango Salad

Crab is a good source of protein and omega-3 fatty acids. The mango adds a nice sweet-and-sour component to the salad. One bite of this salad and you’ll think you’re on an island in the Caribbean—especially if you can eat it outside on a nice sunny day.

4 cups mixed baby greens ¼ cup fresh cooked crabmeat, picked over for shells 1 mangos, peeled and diced ½ cucumber, peeled and sliced thin Juice from 2 limes

1 tablespoon fresh mint, roughly chopped 2 teaspoons olive oil Freshly ground black pepper, to taste

Divide the mixed lettuce between two plates.

Toss the remaining ingredients together in a bowl. Season with freshly ground black pepper.

Divide the crab salad between the two plates, heaping it in the center of the lettuce.

Serves 2

Mushroom Salad

This salad can be prepared with any type of mushroom. Portobello mushrooms will add a good meaty side to the taste, and they will also absorb the marinade, making them extremely flavorful. Wild mushrooms are another variety that will add a pleasant, yet distinct taste to your salad. Any fresh green may be used—arugula and baby spinach are two wonderful options.

2 tablespoons plus ¼ cup shallots, finely chopped, divided 3 tablespoons rice vinegar 11 tablespoons olive oil, divided

2 pounds Portobello mushrooms, sliced 1 teaspoon fresh thyme Freshly ground black pepper, to taste 6 ounces fresh greens

In a small bowl, combine the 2 tablespoons shallots and vinegar. Beat the mixture together and set aside for 5 minutes to permit the shallots to absorb the vinegar. Once they have absorbed the vinegar, mix in 7 tablespoons of olive oil and set aside.

In a large skillet over a medium-high heat, add the remaining oil. Add in the mushrooms and sprinkle with the thyme and some pepper. Depending on what type of mushrooms you use, the cooking time will vary. Add the ¼ cup shallots in with the mushrooms and continue cooking until the shallots are soft. Season with freshly ground black pepper.

Fill a large plate or bowl with the fresh greens. Place the mushrooms from the skillet on top of the greens and top with the vinaigrette.

Serves 4

Walnut and Beet Salad

Beets are a valuable root vegetable, low in saturated fat and cholesterol and a good source of dietary fiber and vitamin C. However, most people are not familiar enough with beets to use them regularly. This salad offers a quick and tasty way to incorporate beets into your diet.

4 medium-sized red beets, stems and ends removed ⅓ cup walnuts, chopped 2 tablespoons balsamic vinegar

2 tablespoons olive oil Freshly ground black pepper, to taste

Preheat oven to 400 degrees F. Wrap each beet in foil and place on a baking sheet. Roast in the oven for just about an hour.

Remove beets from the oven and allow to cool. Once cool enough to handle, remove them from the foil. While still warm, remove the skin of the beets. Plastic gloves are suggested so you do not stain your hands.

Slice beets into large chunks. Place in a medium bowl and mix in the remaining ingredients. Season with freshly ground black pepper. Allow beets to saturate in the dressing prior to serving.

Serves 4

Hot Chicken and Zucchini Salad

This is a hot salad featuring the unique combination of chicken and zucchini that is simple to prepare. Top with fresh almonds to complement the lemon and garlic mayonnaise.

2 tablespoons plus ¼ cup shallots, finely chopped, divided 3 tablespoons rice vinegar 2 pounds chicken breasts, cut into cubes 3 tablespoons coconut oil 1 large onion, chopped 5 small zucchinis, cut into cubes 1 tablespoon dried oregano

Freshly ground black pepper, to taste 7 tablespoons olive-oil mayonnaise Juice of 2 lemons 2 cloves garlic, minced very finely 1 head romaine lettuce, washed and shredded Sliced almonds, optional

Add the chicken cubes and coconut oil in a large pan over a medium-high heat until thoroughly cooked. Set aside.

Add the onion in the same pan and cook until soft, approximately 5 minutes.

Put in the zucchini cubes and oregano, and season with pepper. Cook until the zucchini cubes are soft.

Mix the mayonnaise, lemon juice, and garlic into a small bowl.

Add the cooked chicken, onion, and zucchini to the mayonnaise and stir well.

Add romaine lettuce, mix well, and serve in bowls. This hot salad is delicious topped with some almonds.

Serves 4

Salmon Salad

Heart-healthy salmon provides a hefty helping of omega-3 fatty acids for good brain and eye health. Use leftover grilled salmon in this tasty lunch salad.

1 cup cooked, flaked salmon ½ cup green onions, chopped ½ cup macadamia nuts, chopped ½ cup dried cranberries 4 cups mixed baby greens

Freshly ground black pepper, to taste 2 tablespoons tahini paste 2 tablespoons sesame oil 2 tablespoons olive oil 1 teaspoon garlic, minced ½ teaspoon thyme

Combine the salmon, onions, nuts, cranberries, and baby greens in a large salad bowl. Season with freshly ground black pepper.

In a smaller bowl, whisk the remaining ingredients together to make an Asian-inspired dressing. Toss the dressing with the salad and serve immediately.

Serves 4

Tart Apple Coleslaw

This is a great side dish to bring to cookouts and is refreshingly sweet and tart from the addition of apples. Granny Smiths are the best choice for flavor and texture, but any apple will do in a pinch. If you use a sweet apple, you can omit the honey.

½ head green or purple cabbage, or a combination, grated 1 Granny Smith apple, grated 1 stalk celery, chopped 1 medium green pepper, diced

¼ cup olive oil Juice of 1 lemon 2 tablespoons honey 1 teaspoon celery seed Freshly ground black pepper, to taste Sliced almonds, optional

Combine all the ingredients in a bowl and toss well to mix. Chill for an hour or more before serving.

Serves 4

Robust Steak Salad

If you’ve limited your consumption of red meat in the past, rejoice! Red meat is allowed, and even encouraged on the Paleo diet. Seek out grass-fed beef from a reputable butcher. Grass-fed beef is higher in protein and lower in saturated fats than conventionally grown beef.

1 cup grass-fed steak, grilled and cut in thin slices ½ cup red onion, sliced in rings ½ cup cherry or grape tomatoes 4 cups baby greens

Freshly ground black pepper, to taste ¼ cup red wine vinegar ½ teaspoon thyme 1 teaspoon dry mustard 1 teaspoon garlic, minced ½ cup olive oil

Combine the steak and vegetables in a salad bowl. Season with freshly ground black pepper.

Whisk the vinegar, spices, and garlic together in a smaller bowl. Add the olive oil in a slow drizzle, whisking until it becomes thick. Toss the dressing with the salad and serve immediately.

Serves 4

Savory Shrimp Salad

Shrimp, with its gently curving shape and delicate pink color, looks beautiful in salads and main dishes. It also pairs beautifully with bacon and avocado. Shrimp comes frozen in large bags labeled by the number of shrimp in each bag. The lower the number, the larger the shrimp. For this recipe, look for shrimp that has already been deveined and shelled.

1 cup shrimp, grilled or steamed 1 cup avocado, cubed ½ cup red onion, diced 2 strips of uncured, nitrate-free bacon, cooked and crumbled 4 cups baby greens

¼ cup fresh orange juice 1 teaspoon honey 1 teaspoon garlic, minced 1 teaspoon ginger powder Freshly ground black pepper, to taste ½ cup grapeseed oil

Combine the shrimp, avocado, red onions, bacon, and baby greens in a salad bowl.

In a smaller bowl, whisk the orange juice, honey, garlic, ginger powder, and black pepper. Slowly add the oil, whisking vigorously until it emulsifies.

Toss the dressing with the salad and serve immediately.

Serves 4

Classic Vinaigrette

This vinaigrette is a great basic dressing for almost any salad. The easiest way to prepare it is to put all ingredients in a jar and shake. Store in the jar and then you can shake again when you’re ready to use more.

½ cup olive oil 3 tablespoons red wine vinegar 1 teaspoon Dijon mustard

1 garlic clove, minced 1 teaspoon honey Freshly ground black pepper, to taste

Put all ingredients in a jar, close the lid and shake until emulsified. Alternately, you can put everything in a blender and blend. Use to dress any salad right before serving and store the remaining dressing in the refrigerator for up to 3 days.

Makes ½ cup

Honey-Lime Vinaigrette

This is a great dressing for any southwestern-style salad. It pairs beautifully with tomatoes and avocado, and is even delicious on melon or peaches. Store extra in the refrigerator.

½ cup olive oil Juice of 1 lime 1 teaspoon honey ¼ teaspoon ground cumin

Pinch chili powder Freshly ground black pepper, to taste

Put all ingredients in a jar or container with a lid and shake until combined. Use to dress salad right before serving.

Makes ½ cup

Orange Balsamic Vinaigrette

This sweet and tangy dressing gets its citrusy flavor from the addition of freshly squeezed orange juice and zest. The addition of mustard adds a little zip but also helps keep it from separating. This vinaigrette pairs beautifully over a spinach salad with fresh berries and red onions.

½ cup olive oil 2 tablespoons balsamic vinaigrette Juice and zest of one large orange

1 clove garlic, minced 1 teaspoon Dijon mustard Freshly ground black pepper, to taste

Put all ingredients in a jar or closed container and shake vigorously until emulsified. Use to dress salad right before serving and store any remaining dressing in the refrigerator for up to 3 days.

Makes ½ cup

Lemon Vinaigrette

This light and lemony dressing makes an excellent choice for a simple green salad without too many flavors and textures. It works beautifully on salads that have a grilled protein such as chicken or salmon as well, and you can easily customize it by adding herbs of your choice.

½ cup olive oil Juice of 1 lemon 1 teaspoon Dijon mustard

1 small clove garlic, minced Freshly ground black pepper, to taste

Put all ingredients in a jar or other container with a lid and shake until emulsified. Use to dress salad immediately before serving and refrigerate any remaining dressing for up to 3 days.

Makes ½ cup

Caesar Dressing

While you can’t have croutons with a Paleo Caesar salad, if the dressing is flavorful enough, you don’t really need them. This version fits the bill, and it’s much healthier than most bottled dressings. This is delicious over a seared or grilled salmon fillet and some fresh and crisp romaine lettuce.

½ cup olive oil 2 tablespoons olive-oil mayonnaise 4 garlic cloves, minced Juice of 1 lemon 1 tablespoon Dijon mustard

1 tablespoon Worcestershire sauce 3 to 4 anchovy fillets if desired, minced Freshly ground black pepper, to taste

Combine all ingredients in a blender or food processor and blend until smooth and creamy. Toss romaine lettuce with the dressing, top with desired protein or vegetables, and serve.

Makes ½ cup