5-Ingredient Paleo Meals

Ken Goodman

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By now, you’ve already heard of the Paleo diet—you know, the one where you forgo dairy, soy, legumes, refined sweeteners, and (gasp!) all grains. Some swear by the diet for athletic performance, weight loss, and its anti-inflammatory properties, while others say its restrictions are completely unrealistic. Well, we’re here to prove those naysayers wrong. These 5 drool-worthy, nutrient-packed recipes contain just 5 main ingredients, plus staples, and show how completely doable and downright delicious the Paleo diet can be.

Recipes adapted from Paleo Takes 5 by Cindy Sexton (Page Street Publishing, October 2014).

Zucchini Noodles with Sautéed Shrimp

Zucchini Noodles with Sautéed Shrimp

Ken Goodman

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Who needs to carbo-load when you can veggie load? Zucchini happens to make the perfect fiber-filled pasta substitute.


From the grocer:

zucchini + fresh garlic + shrimp + grape tomatoes + fresh basil


SERVINGS:

2 to 3

4 med zucchini, made into noodles with a spiralizer

2 Tbsp coconut oil

6 cloves fresh garlic, minced

24 lg pre-cooked shrimp, rinsed and tails removed

2 pkg (6 c total) grape tomatoes, halved

⅓ c fresh basil, chopped

Sea salt and ground pepper


1. TRANSFORM

zucchini into curly noodles using a spiralizer or spiral slicer, and set aside in a large glass bowl. In a large wok or skillet, heat cooking fat over low to medium heat. Add garlic and cook until softened, about 5 minutes.


2. TURN

the heat up to medium and add shrimp to the wok. Cook, stirring occasionally, for 5 minutes. Add tomatoes and continue to stir, cooking for 10 more minutes.


3. ADD

zucchini noodles and basil to the wok, and cook until noodles have softened, about 7 minutes. Sprinkle with salt and pepper. Garnish with freshly chopped basil, if desired. Use tongs to plate and serve. If you tolerate dairy, sprinkle on some Parmesan, feta, goat, or mozzarella cheese.

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NUTRITION

(per serving) 252 cal, 11 g pro, 30 g carb. 3 g fiber, 15 g sugars, 10.5 g fat, 8 g sat fat, 533 mg sodium


MORE:


10 Terrific Ideas For Zucchini

Bacon ‘n’ Dill Sweet Potato Salad

Bacon 'n' Dill Sweet Potato Salad

Ken Goodman

Here’s to a new, healthier cookout staple! Sweet potatoes are loaded with skin-protective beta-carotene, while bacon provides a savory hit that makes this dish fit for an entire meal.


From the grocer:

bacon + sweet potatoes + fresh garlic + fresh dill + lime juice


SERVINGS:

4

10 slices thick bacon

4 med sweet potatoes, peeled and cubed

6 cloves garlic, quartered

4 Tbsp fresh dill, finely chopped

4 Tbsp freshly squeezed lime juice

3 Tbsp olive oil

1 Tbsp balsamic vinegar

Chopped scallions, garnish

Pumpkin seeds or sunflower seeds, garnish

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1. HEAT

oven to 350°F. Place bacon slices on aluminum foil lined baking sheet and bake until crispy, about 20 minutes. When cooked, set aside on plate to cool. Reserve bacon fat for roasting vegetables afterwards.


2. MIX

sweet potatoes, garlic, and bacon fat in large roasting pan. Roast vegetables on the middle rack of oven until they start to caramelize, about 30 minutes, stirring occasionally. In the meantime, whisk dill with lime juice, olive oil, and balsamic vinegar.


3. TRANSFER

contents of roasting pan to large glass bowl. Add bacon, crumbling it as you go. Finally, drizzle with dill-lime dressing mixture and toss thoroughly. Garnish with chopped scallions and a sprinkle of pumpkin or sunflower seeds.


NUTRITION

(per serving) 314 cal, 10 g pro, 27 g carb, 4 g fiber, 8 g sugars, 18.5 g fat, 4 g sat fat, 419 mg sodium


MORE:


Which Is Healthier: Pork Bacon vs Turkey Bacon?

Creamy Roasted Butternut Squash Soup with Ginger & Cilantro

Creamy Roasted Butternut Squash Soup with Ginger & Cilantro

Ken Goodman

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This soup will be sure to warm you on a dreary winter day. Speedy tip: If you don’t feel like roasting the squash, you can peel, cube and boil it until softened.

Cooking, Food, Wine, Cooking Recipes, The Best Healthy Cooking Recipes


From the grocer:

butternut squash + coconut milk + fresh cilantro


SERVINGS:

6

2 med butternut squashes, halved and gutted

1 can light coconut milk

2 Tbsp coconut oil

4 c water

1–2 Tbsp ground ginger, as desired

Handful of fresh cilantro, chopped

2 tsp sea salt

2 tsp ground pepper


1. HEAT

oven to 350°F. Using a sharp knife, halve and remove the seeds from the butternut squash. You can roast the seeds if you so desire. Brush the flesh side with coconut oil and place face down on a baking sheet lined with aluminum foil. Roast in oven until fork tender, 45 to 60 minutes.


2. REMOVE

and spoon out squash into a Dutch oven pot. Add coconut milk (shake can well) and water. Using an immersion hand blender, puree until smooth and creamy, 5 to 10 minutes; or use a conventional blender, pureeing in batches. Add ground ginger, fresh cilantro, salt, and pepper. Stir thoroughly, making sure all lumps are dissolved.


3. ADD

in some Parmesan or goat cheese if you tolerate dairy.


NUTRITION

(per serving) 96 cal, 1 g pro, 7 g carb, 1 g fiber, 3 g sugars, 8 g fat, 6.5 g sat fat, 803 mg sodium


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Slow & Steady Spiced Pork Shoulder

Slow & Steady Spiced Pork Shoulder

Ken Goodman

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Load up your slow cooker before work and come home to a piping hot dinner that’s ready to plate. Grain-free tip: Romaine or Bibb lettuce leaves make the perfect bread replacement.


From the grocer:

pork shoulder + fresh garlic + diced tomatoes + beef broth


SERVINGS:

6

3–4 lb pork shoulder, boneless

10 garlic cloves, halved

1 (3⅓ cups) can diced tomatoes

1 c low-sodium beef broth

1 Tbsp ground chipotle powder

½ Tbsp chili powder

1 tsp black peppercorns

1 tsp ground cumin

Sea salt and ground pepper


1. START

by making tiny slits in your pork shoulder with a small sharp knife. Using your hands, stuff these slits with garlic cloves. Rub with a generous amount of sea salt and ground pepper.


2. PLACE

pork shoulder in slow cooker and add in diced tomatoes, broth and peppercorns. Turn on slow cooker to the high setting and let cook for 4 to 6 hours or on low for 8 to 10 hours. When cooking time is complete, remove meat from slow cooker and let sit on a cutting board.


3. REMOVE

all liquid and tomatoes from slow cooker and pour into a large glass measuring cup. Using a fork, shred the pork into long strands. Transfer shredded pork back into the slow cooker, add in spices and about 1½ cups of the liquid you just removed, and all of the cooked tomatoes. Mix thoroughly and set slow cooker to warm. Serve pork directly from the slow cooker.

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NUTRITION

(per serving) 431 cal, 38 g pro, 10 g carb, 1 g fiber, 5 g sugars, 25 g fat, 9.5 g sat fat, 425 mg sodium


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11 Hearty Slow-Cooker Recipes

Sweet Potato and Yam Crusted Spinach and Chorizo Quiche

Sweet Potato and Yam Crusted Spinach and Chorizo Quiche

Ken Goodman

Sweet potatoes and yams make one heck of a crust substitute, saving you calories and adding some great flavor in the process.


From the grocer:

chorizo sausage + sweet potatoes or yams + eggs + spinach


SERVINGS:

4 to 6

2 lg chorizo sausages, coined

4 lg sweet potatoes or yams, peeled and shredded

10 eggs total (2 for binding, 8 to whisk for frittata)

1 Tbsp cooking fat

1 c water

2 c spinach, coarsely chopped

½ tsp sea salt

2 tsp ground pepper

Freshly chopped basil, for garnish


1. HEAT

oven to 350°F. Coin the chorizo sausage and cook over medium heat for 10 to 15 minutes in a skillet. Use tongs to turn them over until they are slightly brown on both sides. Drain excess fat if needed.


2. GRATE

the sweet potatoes and yams into a large glass bowl using a food processor or stand grater. Whisk 2 eggs in a small glass bowl and then combine them with the sweet potato. Using your hands, mix everything together and create a paste-like consistency.


3. GREASE

a deep (non-stick oven-safe) skillet with a cooking fat such as coconut oil, making sure it is coated well. Take the potato mixture and press it into the bottom and sides of pan, creating a crust-like layer. You don’t want it too thick, but you want it so there are no large gaps or holes in the crust. Bake crust in oven until edges become slightly brown, 35 to 40 minutes. Remove and set aside, and turn oven temperature up to 375°F.


4. WHISK

the remaining eggs together in a medium glass bowl while crust bakes. Add water and continue to whisk. Finally, add spinach, salt and pepper.


5. LAYER

the cooked sausage coins on top of the crust first and then pour the egg mixture into the skillet (do not overflow). If you tolerate dairy add in feta, Gruyère, Havarti, mozzarella, or Parmesan cheese. Bake until middle of quiche is no longer liquid, 35 to 40 minutes. You can check with a wooden pick. Remove from oven and let cool before slicing, 10 to 15 minutes. Garnish with basil.


NUTRTITION

(per serving) 302 cal, 17 g pro, 18 g carb, 3 g fiber, 5 g sugars, 18 g fat, 7.5 g sat fat, 595 mg sodium


MORE:


6 Ridiculously Easy Protein-Packed Recipes

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