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ThePaleo Approach CookbookWhere to Source Ingredients Standard grocery stores: More and more grocery stores arestocking grass-fed meat, free-range chicken, wild-caughtseafood, and organic produce. If you don’t see grass-fed meator wild-caught fish, you can ask the butcher or fishmonger atthe meat or fish counter. Some stores stock only frozen wildcaught fish, and it’s kept in a different aisle from the fresh fish.Many of the flavoring and pantry ingredients that will becomestaples in your kitchen can be found in the organic foodaisles, gluten-free aisles, vegetarian food aisles, and cultural/international foods aisles. When in doubt, ask.also join co-ops that source food from local farms. Online: The full range of unusual ingredients listed in thiscookbook are available online, often cheaper. In addition tononperishable specialty foods, you have a dizzying array ofgrass-fed and pasture-raised meat producers to choose from,all ready to ship fresh or frozen right to your door. Some offersubscriptions, and from others you order à la carte. Someestablish minimums in order to get free shipping. Some offerpre-seasoned or uncured deli meats. There’s even a growingnumber of online options for farm-fresh produce and otherfresh foods. Find some of my favorites below! Specialty stores: From big-chain natural food stores to momand-pop cultural food markets, these stores can be a boon toseekers of unusual ingredients and high-quality foods. Whensearching for a nonperishable item, it’s helpful to know if it hasan alternative name and the cultural background of that food.Cultural markets are a great place to find unusual fruits andvegetables, too. Even supplement and small health food storesoften stock local produce. When in doubt, ask a store clerk ormanager about a specific ingredient or about where the storesources the foods it carries. Local farmers: Sourcing food from local farmers is one of thebest ways to maximize the quality of your food and can be avital tool for getting high quality on a tight budget. Shoppingat a farmer’s market is convenient and gives you access toseveral farmers in one place. Many also sell their products atfarm stands at the farm or in a more central location. Someoffer pick-your-own produce for a reduced price. Many offer afarm share program or CSA where you subscribe to get a boxof each week’s harvest for reduced prices but also withoutmuch say in what will be in your box. In many places, you canShopping Online Anchovy paste Evaporated cane juice Nori sheets Apple cider vinegar Nutritional yeast Avocado oil Grass-fed meats, gelatin, broth, andanimal fats can be purchased from USWellness Meats, Grass-Fed Traditions,and Tendergrass Farms Balsamic vinegar Fish sauce Red wine vinegar Banana and plantain chips Honey Shredded unsweetened coconut Beef plasma protein powder Kelp noodles Sweet potato noodles (dangmyeon) Blackstrap molasses Kuzu starch Tamarind paste Bonito flakes and kombu Lemon and lime juice Tapioca starch Canned anchovies, albacore tuna,clams, crab, oysters, and sardines Macadamia nut oil Truffle oil and truffle salt Canned bamboo shoots, pumpkin,and water chestnuts Maple sugar Umeboshi paste Maple syrup, grade B Vanilla extract Molasses Vanilla powder Arrowroot flour Carob powder Muscovado sugar Pomegranate molasses Wakame noodles Cream of tartar Walnut oil Coconut aminos Water chestnut flour Coconut cream White wine vinegar Coconut flour Coconut milkNeed help finding local farms,farmer’s markets, CSAs, or pickyour-own farms near you? Trythese great online directiories: Coconut oil, palm shortening, andred palm oil can be found at TropicalTraditions Coconut water vinegarwww.eatwellguide.org Coconut wraps Cricket flourwww.localharvest.org Extra virgin olive oilwww.pickyourown.org4

TheNo-Fuss Easy RecipesThese recipes include all those withten minutes preparation time or less anda no-fuss cooking technique (nothing thatneeds constant stirring or fiddling) or nocooking required! Recipes in red ALSOonly use everyday ingredients and don’trequire special kitchen gadgets.No-Fuss Easy RecipesNo-Fuss Easy Recipes (Cont’d)Paleo Approach CookbookNo-Fuss Easy Recipes (Cont’d)Carrot-Ginger Soup, p. 189Roasted Broccoli, p. 302Winter Squash Soup, p. 189Vegetable Soup with Chicken Sausage,p. 194Italian Wedding Soup, p. 194Roasted Broccoflower, p. 302Asian-Inspired Roasted Cauliflower, p.302Garlicky Artichoke Hearts, p. 303Chicken Noodle Soup, p. 194Garlicky Baby Artichoke, p. 303Basic Stew, p. 198Balsamic-Roasted Beets, p. 304Roasted Garlic, p. 200Beet, Pear, and Arugula Salad, p. 304Tarragon Salt, p. 108Homemade Horseradish Sauce, p. 205Leg of Lamb with Mint Vinegar (Lamband Mint Vinegar), p. 206Tarragon Roasted Pork, p. 208Wild Mushrooms and Tarragon, p. 305Greek Seasoning, p. 108Roasted Chicken, p. 209Garlic Salt, p. 108Herbes de Provence, p. 108Steak Spice, p. 108Italian Seasoning, p. 108Poultry Seasoning, p. 108Bone Broth (Beef, Bison, Lamb, or Pork),p. 110Bone Broth (Chicken or Turkey), p. 110Bone Broth (Fish), p. 110Crispy Bacon and Bacon Bits, p. 120Pumpkin Puree, p. 121Sweet Potato Mash, p. 121Spiced Applesauce Sorbet, p. 122Applesauce, p. 122Spiced Applesauce, p. 122Cauliflower Gravy, p. 123Cream of Cauliflower Soup, p. 123Basic Vinaigrette, p. 126Italian Vinaigrette, p. 126Thai Salad Dressing, p. 126Creamy Balsamic Dressing, p. 126Greek Salad Dressing, p. 126Superfood Smoothie, p. 141Breakfast Brew, p. 142Cinnamon Broiled Grapefruit, p. 143Bacon and Bison Liver Pate with FreshFig Jam (Fig Jam), p. 152Shrimp and Avocado Salad, p. 154Garden Salad, p. 160Toasted Coconut, p. 160Sardine Salad, p. 163Cran-Apple Coleslaw, p. 164Slow-Roasted Chicken, p. 209Roasted Chicken Pieces, p. 209Greek-Inspired Lamb Chops, p. 217Simple Grilled Steak with RhubarbChutney (Steak), p. 218Bacon-Apple Chicken Burgers withMaple Cranberry Sauce (Sauce), p. 222Spaghetti Squash Noodles, p. 224Burgers with Caramelized Onions andPortobello "Buns" (Hamburgers andOnions), p. 228Lemon-Thyme Broiled Pork Chops, p.230Truffle Salt Broiled Salmon, p. 242Lemon and Thyme Broiled Salmon withBlood Orange Salsa (Salmon), p. 242Easy Broiled Asparagus, p. 306Roasted Sweet Potato, p. 313Spiced Sweet Potato, p. 313Bacon-Braised Savoy Cabbage andApple, p. 314Kufu, p. 318Mofongo, p. 318Roasted Radishes, p. 322Roasted Turnips, 322Roasted Rutabega, p. 322Roasted Winter Squash, p. 324Roasted Parsnips, p. 325Spa Water-Six Ways, p. 334Pina Colada Popsicles, p. 354Pina Colada Cocktail, p. 354Carob Ganache Mini Tortes, p. 360Mango Salsa, p. 242Lemon and Thyme Baked Chicken, p.242Simple Baked Whitefish, p. 244Lemon and Herb Poached Salmon, p.250Teriyaki-Poached Trouth, p. 250Teriyaki Marinade, p. 250Steamed Clams, p. 253Steamed Mussels, p. 253Deep-Fried Whole Shrimp with CocktailSauce (Sauce), p. 256Calamari with Tzatziki Sauce (Sauce), p.258Tuna Salad Wraps, p. 260Asian-Inspired Salmon en Papillote, p.262Marrow Spread with Parsley Salad(Marrow and Parsley Salad), p. 267Tips for making cooking easier:Kale Chips, p. 166Fried Kidney with Kumquat andCranberry Chutney (Kidney andChutney), p. 268Dehydrator Plantain Chips, p. 170Liver and Onions, p. 281Use broccoli slaw for noodlesSweet and Salty Plantain Chips, p. 170Cauliflower Mash, p. 295Ask the butcher to prepare your meatGuacamole, p. 171Perfect Steamed Vegetables, p. 296Shrimp Salad Nori Wraps, p. 175Braised Greens, p. 300"Cream" of Broccoli Soup, p. 183Bacon-Braised Greens, p. 300Carrot-Raisin Coleslaw, p. 1645Buy precut vegetablesCook large cuts of meat that only needseasoning and some time in the oven

The30-Minute RecipesPaleo Approach Cookbook30-Minute RecipesFrom pulling ingredients out of the fridge or cupboard to putting the finished dishon your plate, these recipes are all 30 minutes or less. Recipes in red ALSO only useeveryday ingredients.Garlic Salt, p. 108Herbes de Provence, p. 108Steak Spice, p. 108Tarragon Salt, p. 108Greek Seasoning, p. 108Italian Seasoning, p. 108Poultry Seasoning, p. 108Crispy Bacon and Bacon Bits, p. 120Applesauce, p. 122Spiced Applesauce, p. 122Cauliflower Gravy, p. 123Cream of Cauliflower Soup, p. 123Basic Vinaigrette, p. 126Italian Vinaigrette, p. 172Thai Salad Dressing, p. 172Creamy Balsamic Vinaigrette, p. 172Greek Salad Dressing, p. 172Plantain and Apple Fritters, p. 139Superfood Smoothie, p. 141Breakfast Brew, p. 142continued.Time-Saving Tips Batch Cooking: Batch cooking simplymeans that you are cooking a largerquantity of food than you would make fora single meal. Even though it may takea little longer to cook a double or triplebatch of a recipe, the time you saveover cooking that recipe on two or threeseparate occasions can be significant.Having a freezer full of already-cookedmeals, ready to be reheated in a flash,can be a life-saver. You can simply pulla meal out of the freezer and throw itdirectly into the microwave. Planning Ahead: It’s important to knowin advance what you’re going to eat ona rushed weeknight, how you’re goingto handle getting out the door in a hurryin the morning, and what you’ll do whenthe rest of your family is enjoying atempting treat. You can put ingredientsin a slow cooker in the morning so thatdinner will be ready when you get home.Maybe planning ahead just means thatyou take some meat out of the freezer tothaw the night before you’ll be ready tocook it. Maybe planning ahead meansordering some ingredients online. It alsoencompasses food prep that can bedone ahead of time, like chopping somevegetables when you have a few spareminutes. Or it might mean combiningthe ingredients for a sauce or dressingor putting a meat into a marinade in thefridge before you leave for work. Using the Right Tools: As simple as itsounds, having the right kitchen toolscan make all the difference in the world.Whether it means having sharp knivesas opposed to dull ones, or using animmersion blender instead of a wirepotato masher, or having a pair of tongsto flip slippery foods instead of strugglingwith a spatula, the right tools can have asignificant impact on the amount of timeit takes you to accomplish any task inthe kitchen. Pulling Together Quick Meals: Havinga solid repertoire of quick meals thatyou can pull together in a pinch is anabsolute must. If you’re going to havesome time in the morning for foodprep, you can chop or even precookvegetables, season meat, assemblesauces and dressings, and make asalad. Then it might just be a matter ofthrowing everything into a frying pan orunder the broiler at dinnertime. Thereare premade foods that will work in apinch. That said, if you find that youjust can’t ever make time to cook, it’stime to reevaluate your schedule andyour priorities. Maybe you can do somebatch cooking on the weekend so thatmeals during the week are composed ofleftovers and frozen favorites. Leftovers, Leftovers, Leftovers! There arelots of ways to use leftovers and not feelbored by repetition in your meals. Onesimple way is to cook a large batch ofmeat while switching up your side dishesevery night. Even leftover vegetables canbe changed up by adding a dressing,tossing them with some chopped freshherbs, or simply mixing together two6different dishes of leftover veggies. Using Convenience Foods: Precutveggies in microwavable steamer bags,prewashed salad greens, precut fruitsand raw veggies that don’t require anypreparation, packaged sweet potatochips and plantain chips, and frozenvegetables ready to be added to apot are all great ways to save time.Meat that your butcher has alreadysliced (usually for no extra fee), fish thatyour fishmonger has already filleted(sometimes for a higher price perpound), and Paleo Approach–friendlypreprepared meats, like naked rotisseriechicken, as well as precooked shrimp,canned or smoked fish, and somedeli meats, can save you a ton of timewhen it comes to getting quality proteinon your plate. Canned coconut milkor cream, specialty flours, and otherspecialty foods like coconut wraps, noriwraps, and seaweed snacks can all saveyou time and help you pull together ameal when your schedule is packed. Sharing the Joy: If you’re going tospend substantially more time in thekitchen, finding a helper or two or threecan make a huge difference. Whetheryou recruit your spouse to chop somevegetables or get your kids to set thetable, having someone else do even asmall proportion of the work can relievea large proportion of the burden of foodpreparation. This is also an opportunityto turn a chore into quality family time.

ThePaleo Approach Cookbook30-Minute Recipes (Continued)30-Minute Recipes (Continued)Cinnamon Broiled Grapefruit, p. 143Tuna Salad Wraps, p. 260Banana "Nut" Pancakes, p. 144Asian-Inspired Salmon en Papillote, p. 262Lox Canape, p. 151Bacon and Bison Liver Pate with Fresh Fig Jam (Fig Jam), p.152Har Gow-Inspired Shrimp Balls, p. 156Oysters on the Half Shell, p. 263Marrow Spread with Parsley Salad, p. 267Fried Kidney with Kumquat and Cranberry Chutney, p. 268Liver and Onions, p. 281Pot Stick Meatballs, p. 157Rocky Mountain Oysters, p. 288Garden Salad, p. 160Perfect Steamed Vegetables, p. 296Toasted Coconut, p. 160Cauliflower Rice (Asian-Inspired), p. 298Radish Salad, p. 162Cauliflower Rice (Lemon-Parsley), p. 298Turnip Salad, p. 162Cauliflower Rice (Plain), p. 298Sardine Salad, p. 163Bacon-Braised Greens, p. 300Carrot-Raisin Coleslaw, p. 164Braised Greens, p. 300Cran-Apple Coleslaw, p. 164Garlicky Artichoke Hearts, p. 303Guacamole, p. 171Garlicky Baby Artichoke, p. 303Veggies and Dip (Avocado Dip), p. 172Beet, Pear, and Arugula Salad, p. 304Veggies and Dip (Yogurt Dip), p. 172Wild Mushrooms and Tarragon, p. 305Lox-Wrapped Melon, p. 173Easy Broiled Asparagus, p. 306Prosciutto-Wrapped Melon, p. 173Zucchini Noodles, p. 310Smoked Salmon and Roe Endive Boats, p. 174Fiddleheads, p. 312Shrimp Salad Nori Wraps, p. 175Bacon-Braised Savoy Cabbage and Apple, p. 314Smoked Salmon and Mango Salsa Nori Wraps, p. 175Whole Carrot "Tabouleh", p. 315Vietnamese-Style Fresh "Spring Rolls", p. 176Kufu, p. 318"Cream" of Broccoli Soup, p. 183Roasted Radishes, p. 322Vegetable Soup with Chicken Sausage, p. 194Roasted Rutabega, p. 322Asian-Inspired Noodle Soup, p. 195Roasted Turnips, p. 322Homemade Horseradish Sauce, p. 205French Fries, p. 323Pan Gravy, p. 211Russ' Flatbread, p. 326Greek-Inspired Lamb Chops, p. 217Fruit Salads (Red and Green, Stone Fruits with Balsamic, ThaiInspired, and Tropical), p. 336Simple Grilled Steak with Rhubarb Chutney (Steak), p. 218Bacon-Apple Chicken Burgers with Maple-Cranberry Sauce,p. 222Burgers with Caramelized Onions and Portobello "Buns", p.228Mulled Wine, p. 346Pina Colada Cocktail, p. 354Carob Brownie Bites, p. 356Lemon-Thyme Broiled Pork Chops, p. 230Applesauce Spice Cake with Caramel Sauce (Sauce), p. 362Shrimp Pad Thai, p. 234Pomegranate Molasses-Glazed Salmon, p. 239Lemon and Thyme Broiled Salmon with Blood Orange Salsa,p. 242Mango Salsa, p. 242Truffle Salt Broiled Salmon, p. 242Lemon and Herb Poached Salmon, p. 250Teriyaki Marinade, p. 250Teriyaki-Poached Trout, p. 250Pan-Fried Sardines, p. 252Steamed Clams, p. 253Steamed Mussels, p. 253Deep-Fried Whole Shrimp with Cocktail Sauce, p. 256Calamari with Tzatziki Sauce, p. 2587

ThePaleo Approach CookbookMake-Your-Own SoupThere are two secrets to super quickand easy soup. First, have broth at hand,whether it’s your own homemade brothor good quality bone broth purchasedonline or in a store. Second, have leftovercooked meat, whether it’s leftover fromdinner or precooked unseasoned meatthat you bought from the deli section ofyour local store (like leftover meat from anaked rotisserie chicken). Then it’s just aquestion of chopping up some veggiesand throwing everything together in a pot! Prep Time: 10 minutes Cook Time: 15 minutesWhat you need:More details on what you need:What you do: Where to get broth: Salt Fire and Time;US Wellness Meats; Pacific; or makeyour own using the recipes on page 1101111. Bring broth to a simmer on the stove.Add the vegetables. If you have leafygreens or seaweed, add those at thesame time as your meat. Good Meat to use: leftover chicken,pork, beef, lamb, sausage. Cut into bitesize pieces.2. Once the veggies are cooked to yourliking (usually something like 10 minutes),add the meat and any leafy greens orseaweed. Cook 2-3 more minutes. Good Vegetables to use: onion, celery,carrots, turnips, rutabaga, radishes,kohlrabi, leeks, broccoli, seaweed(wakame, kombu or arame), parsnip,green plantain, cauliflower, wintersquash, zucchini, spinach, kale, collardgreens. Chop into bite size pieces.3.Enjoy!BrothSome kind of cooked meatSome vegetablesMake-Your-Own Stir-Fry Prep Time: 20 minutes Cook Time: 20 minutesWhat you need:Some high smoke point fatSome veggies, chopped into bite-sizepiecesSome meat, raw or cookedOptional: flavorful liquid for extra flavor,ginger, garlic, saltMore details on what you need: High Smoke Point Fat: Coconut oil,lard, tallow, avocado oil, refined oliveoil (don’t use extra virgin), palm oil orshortening (ethically sourced) are allgood choices. Good Vegetables to use: carrots,onion, broccoli, cauliflower, bok choi,canned bamboo shoots, canned waterchestnuts, sui choi cabbage, broccolislaw, asparagus, fennel bulb, kohlrabi,kelp noodles, sweet potato noodles (boilfirst), wakame noodles, mushrooms,seaweed (wakame, kombu or arame).Cut into bite-size pieces. Good Meat to use: chicken, pork, beef,lamb, shrimp. Flavorful liquids: Teriyaki Marinade (page250), or make your own with any or allof the following: Broth (page 110), fishsauce (use sparingly), coconut aminos,vinegar (coconut water, apple cider orwhite wine), lemon juice, lime juice,orange juice, white wine. You can dilutestronger flavors like coconut aminos, fishsauce and vinegar in broth or water.What you do:1. Heat a wok or large frying pan on thestove top over medium-high heat. Add2-3 tablespoons of fat to the hot wok.If you’re using ginger and garlic, add itnow.2. If using raw meat, add meat to hotoil. Cook, stirring frequently, until fullycooked. Remove the cooked meat fromthe wok and set aside.83.Add vegetables to hot oil (if you cookedmeat and there’s not much oil left in thewok, add a little more before adding yourveggies. Cook, stirring frequently, untilvegetables are cooked to your liking.Add veggies that are quick to cook orcut into very small pieces after largerveggies are most of the way

The Paleo Approach (also known as the autoimmune protocol or AIP) is a more specific version of the paleo diet aimed at regulating the immune system and giving the body the opportu-nity to heal from the damage of autoimmune disease. It works by addressing four key areas known to be