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Wild Salmon & Ratatouille

Erin Cameron-MurilloLeave a comment

Salmon

After embracing the Paleo lifestyle, one of the most difficult issues to tackle has been finding creative dinner dishes that are easy to prepare on a weeknight. One of my go-to creations has been a sausage ratatouille that is on the table in less than 20 minutes. It’s delicious, nutritious, and hearty (don’t fret – I’ll post that recipe, too). I also find myself struggling to get enough fish into our diet. As a chef, I know how delicious it can be, I’ve just never been a seafood fan. However, when you pair it with a delicious tomato-based sauce and fresh vegetables, it becomes a dish that pretty much anyone will enjoy.

For this recipe, you can use whatever fish you’d like. We happen to live in the Pacific Northwest, so when it’s salmon season, you can’t find a better filet. You can also leave the skin on, just be sure to get a hard sear on the fish to ensure it turns out crispy. There’s nothing worse than flabby fish skin! I like to use Mezzetta pasta sauces; they are a Californa-based company that makes a canned product that rivals even the homemade stuff. It’s completely Paleo and adds nearly all the flavor you’ll need in this quick and tasty dish.

Yield: 4 servings
Ingredients: 
2 T. avocado oil – divided
1 small onion, diced
1 bell pepper, diced
1 zucchini, diced
1 bunch kale, de-veined and chopped
1 – 25 oz. jar marinara sauce
4 – 4 oz. portions salmon, skin-off
1 cup cherry tomatoes, halved
Shaved parmesan, for garnish

Method:
 1. Add a tablespoon of avocado oil to a large skillet and heat over medium-high until shimmering.
2. Add the onion, bell pepper, and zucchini. Sauté until softened and starting to brown.
3. Add the marinara sauce to the pan and cook until heated through.
4. Add the kale and sauté until slightly wilted, about 2 minutes. Hold warm.
5. Make sure your fish portions are dried on both sides and that all pin-bones have been picked. Season liberally with salt and pepper.
6. Heat a non-stick skillet over high heat with the second tablespoon of avocado oil until shimmering.
7. Add the fish to the pan, skin-side down (or where the skin would have been if you have removed it).
8. Cook until nicely browned and then flip with a fish spatula. Continue cooking until medium-rare, or about 4 minutes. Remove from heat.
9. Place your ratatouille mixture in the center of your plate and garnish with a few halved tomatoes. Perch your fish on top of the ratatouille. Garnish with a sprinkling of shaved parmesan.

Paleo Tomato Soup

Erin Cameron-MurilloLeave a comment

Tomato Soup
This simple recipe for delicious Paleo Tomato Soup should be a staple in your collection. It utilizes canned tomatoes (which can really help stretch your budget) and a few other simple ingredients to produce a crowd-pleasing dish.

Feel free to adjust the seasonings to your personal preferences – including the varietals of olive oils, tomatoes and wine. I love San Marzano tomatoes, which can be found at most grocery stores. There may be some citric acid in the ingredient list (as a preservative), but that should be all you see. Be sure not to pick up a can that has sugar, herbs, or additional salt added. When you choose an olive oil, get a high quality brand that has a robust flavor – it will come through in the final product. Also, I like to use pinot noir for the wine in this recipe. It stands out against the acidity of the tomatoes and provides a great foundation.

Yield: about 7 cups
Ingredients: 
3 T. olive oil
1 medium onion, minced
2 T. minced garlic
2 T. tomato paste
12 oz. red wine
2 – 28 oz. cans whole, peeled tomatoes
1 small bunch basil, chopped
1 t. paprika
Salt & Pepper, to taste

Method:
 1. Heat the olive oil in a dutch oven over medium-high heat.
2. Add the onion and sauté with a wooden spoon until softened, about 4 minutes.
3. Add the garlic and tomato paste. Cook, stirring continuously, until you smell roasting garlic and the tomato paste has cooked down, about 2 minutes.
4. Add the red wine and reduce until it is a syrupy consistency, about 5 minutes.
5. Add both cans of tomatoes, the chopped basil, and paprika to the pot. Stir to combine.
6. At this point, you can use a potato masher to break up the tomatoes, or just use the end of your wooden spoon.
7. Continue cooking until the tomatoes are heated through, about 15 minutes.
8. Add salt and pepper to taste.
9. Remove from the heat and transfer to a blender. Blend until smooth.
10. Check again for seasoning and store in an airtight container for up to a week.

Tips:
 1. You’ll probably need more salt than you think. It really brings out the nuances of the tomatoes, so don’t be afraid to keep adding it. For this recipe, I generally use at least 1 T, if not more, depending on the quality of the tomatoes.
2. If the soup is thicker than you’d like, thin it out with some chicken or vegetable stock. It will adjust the consistency without sacrificing flavor.
3. Always taste the dish before you store it. If you thin it out, it will need more seasoning.
4. This soup freezes really well. Portion it into FoodSaver bags, seal, and lay flat in your freezer. It will keep for up to 6 months.

Paleo Chocolate Coconut Creme

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Chocolate Coconut Creme

A piece of fruit is a great option for a sweet Paleo snack, but sometimes a cup of berries just isn’t going to cut it. Add a bowl of chocolate into the mix and we’re moving in the right direction. This Paleo take on classic chocolate fondue hits the spot and satisfies those annoying sweet cravings. It’s foundation is coconut milk, so it’s dairy-free and sweetened with honey. Kids love it and they can choose a variety of dippers – strawberries, bananas, or even Paleo chocolate chip cookies (a revelation stumbled upon by my husband).

If you want to make a batch for a party, you can reserve half of the cooked creme and omit the cocoa powder for a strictly vanilla coconut version. A duo of dips always seems more complicated, but it’s really just a matter of leaving out an ingredient!

Yield: 16 oz.
Ingredients
 2 cans coconut milk (14 oz. each)
1/2 c. honey
1 oz. cocoa powder
2 T. vanilla

Method
 1. Combine coconut milk and honey in a medium sized heavy-bottom saucepan.
2. Bring to a full boil, then reduce heat to low.
3. Stirring occasionally, cook 40-60 minutes, or until it has reduced by nearly half and is the consistency of thick cream.
4. Whisk in cocoa and vanilla, stirring to combine.
5. Taste and add honey if it isn’t to your desired sweetness.

Chocolate Bacon

Erin Cameron-MurilloLeave a comment

This post really needs no introduction. Chocolate is delicious and in the right composition, has some great health benefits (so says the Cleveland Clinic). Bacon is, well, yummy. I’ve tried my hand at curing my own bacon and it’s surprisingly easy – there will be a post about that at a later date. If you aren’t up to the task, that’s not a problem. There are quite a few great options out there and some are better than others. Mark Sisson has a great post about the Paleo bacon discussion, so check it out for a quick guide to making the best choice.

Now, on to the main attraction…

ChocolateBacon
Ingredients
 1 lb. bacon
9 oz. dark chocolate (at least 70%)

Method
 1. Preheat the oven to 400ºF. Line a sheet pan with parchment or a metal rack.
2. Lay the bacon out in a single layer on the prepared sheet pan. Depending on the thickness of your bacon, you may need more than one pan.
3. Cook the bacon for about 20 minutes, or until it is cooked through and crispy. You don’t want floppy bacon here!
4. Remove from the oven and drain on paper towels (if you didn’t use a metal rack). Allow to cool completely.
5. Break up your chocolate (or chop it up) and put it in a tall, microwave-safe dish. The taller, the better, as you’ll get better coverage when you dip the bacon. I like to use a tall coffee mug.
6. Microwave on high in 30 second intervals, stirring in between interval. Don’t let it heat for too long or the chocolate will burn.
7. Lay out some parchment or wax paper on a sheet pan for your final product.
8. Dip each piece of bacon in the chocolate – as far down the length of the bacon as you’d like. I usually go about halfway, so there’s a little bacon handle to hold on to!
9. Shake any excess chocolate off the bacon and back into your chocolate reservoir. Lay the bacon on the prepared sheet pan to dry. Complete all strips of bacon.
10. You should have some chocolate leftover. You can pour it out onto a sheet of parchment to cool and harden. Then break it up for some bacon-flavored chocolate for your Paleo Movie Mix!
11. Store in an airtight container in the refrigerator for up to 5 days.

 

Candied Pecans

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Raw Pecans
After over a year of adopting a Paleo lifestyle, I still struggle with sugar cravings. Granted, I don’t indulge myself like I used to – cookies, snacks and candies don’t have a place on my pantry shelves any more. Sometimes though, you just need a little something to curb the craving and it will pass.

These little pecan gems do just the trick. They are crunchy, slightly sweet, and full of warm spicy flavor. They remind me of pecan pie – without all of the guilt. You can adjust the seasonings to your liking, but keep in mind, after they bake, the spices will mellow. Keep a container of these in your desk drawer so when the 2 o’clock craving hits, you have something handy that you won’t regret later.

Spices
Yield: 4 cups

Ingredients
 4 cups pecan halves
3 ea. egg whites
1/2 cup honey, slightly warmed
1 T. cinnamon
2 t. ground ginger
1 t. ground cloves
1 t. salt

Method
 1. Preheat oven to 325ºF. Line a large sheet pan with parchment paper.
2. Set aside pecans in a large bowl.
3. Whisk together the whites and honey in a small bowl, just to combine.
4. Add all of the spices and salt, whisking again to combine.
5. Pour the egg white mixture over the pecans and toss to coat completely.
6. Spread the pecans out evenly on the parchment-lined sheet pan.
7. Roast in the oven for 30-40 minutes, checking often to ensure they don’t burn. They will still be slightly tacky to the touch, but will have a fully roasted color.
8. Remove from the oven and allow to cool completely. Once cooled, they will no longer be tacky to the touch. Store in an airtight container.

Candied Pecans

Guacamole + Salsa

Erin Cameron-Murillo2 Comments

Guacamole + Salsa

To kick off the snack series, I thought I’d begin with quite possibly the best Paleo duo imaginable. There’s something about the creaminess of guacamole, spice of salsa, and satisfying crunch of fresh veggies that ties it all together.

Both recipes are fairly basic, but what is important to keep in mind that the final product is entirely in your hands. The salinity, heat level, and overall flavor can be altered to your unique preferences. Additionally, depending on the quality of your avocados and tomatoes, you may need more or less of each accompanying ingredient. Taste as you go, adjust your seasonings, and taste again. If you add too much salt, balance it out with another squeeze of citrus, and vice versa. Don’t be afraid to try adding additional ingredients – make it your own!

A few interesting facts:

1. If your avocados aren’t ripe enough, throw them in a brown paper bag with a banana. The banana will produce ethylene, which triggers ripening. Within about 24 hours, your avocados will be perfect!

2. Roma tomatoes are the best tomatoes to use for salsa because they have a lower concentration of seeds and liquid than most other tomato varietals. Of course, if it is the peak of summer and you have some gorgeous heirlooms, by all means, use them!

3. My mom grows a whole host of vegetables in her garden, including jalapeños. She rarely uses all of them during the season, so she throws them in a blender, purees them, and then freezes them in ice cube trays. When she needs some, she just cuts off what she needs and it is defrosted in no time. It provides all the great flavor of a fresh jalapeño without a lot of hassle. For this recipe, I would use about a tablespoon (or half of an ice cube-sized portion) for each batch of guacamole or salsa.

I pair these with Paleo crackers as well as fresh cut veggies – bell peppers, carrots, celery, and romaine spears. For the ultimate indulgence, cook some crispy bacon and use as a vehicle for the guacamole. I’m pretty sure I’ll include a post for that in this snack series!

Raw Guacamole

Guacamole
 Yield: approximately 3 cups

Ingredients
 4 large ripe avocados
2 small roma tomatoes, ripe, small diced
1 small onion, small diced
3 cloves garlic, minced
1/8 cup chopped cilantro
1 small jalapeño, ribs & seeds removed, minced
1/2 lime, juiced
Salt & Pepper

Method
 1. Cut the avocados, remove the seed, and scrape the flesh into a large bowl. Discard the skin and keep two of the seeds.
2. Mash the avocado until it is creamy with a few chunks remaining.
3. Add the tomatoes, onion, garlic and cilantro. Stir to combine.
4. Taste at this stage and then add the jalapeño, lime juice, salt and pepper to taste.
5. Continue adjusting the seasonings until you find the right balance of salt, citrus, and heat.
6. Store in an airtight container with the reserved avocado seeds (coupled with the lime juice, it will prevent browning).

Raw Salsa

Salsa
 Yield: approximately 3 cups

Ingredients
8 small roma tomatoes, ripe, medium diced
1 small onion, small diced
3 cloves garlic, minced
1/8 cup chopped cilantro
1 small jalapeño, ribs & seeds removed, minced
1/2 lime, juiced
Salt & Pepper

Method
 1. Combine the tomatoes, onion, garlic and cilantro. Stir to combine.
2. Taste at this stage and then add the jalapeño, lime juice, salt and pepper to taste.
3. Continue adjusting the seasonings until you find the right balance of salt, citrus, and heat.
4. Store in an airtight container.

Paleo Snacking

Erin Cameron-MurilloLeave a comment

Well, it’s officially that time of year. Everyone is making a resolution to trim down, get to the gym, and shed those holiday pounds. It happens every January and it seems that by the end of February, everyone has given up. It’s a vicious cycle that we’ve all been a part of at one time or another. The first month of the year is so invigorating; we feel like we have a unique opportunity to start fresh, try something new, and really succeed. Unfortunately, we generally fall short when our busy schedules, lack of self-control, and general laziness takes over.

What makes you fall off the wagon? There are so many opportunities for us to “cheat” every day. When the 2 o’clock cravings start kicking in, it’s pretty easy to stroll through the break room, grab a handful of mini chocolate chip cookies, and pretend it never happened.

The best way to combat this situation? Have an arsenal of snacks at your disposal that are filling, nutrient dense, and taste fantastic. If you have a healthier option available, you are more likely to make a better choice. Over the next few days, I’ll be posting loads of fantastic snack ideas that are simple, delicious, and most importantly, are great alternatives to the processed junk we often end up consuming. But before we get to the recipes, I’ve come up with a list of basic snack choices that require no preparation. Stock your pantry with these staples and you’ll be well on your way to a healthier 2015!

Paleo Snacks

Here’s a link to the Paleo Snacks list as a .PDF. It’s great to print out and put front and center on your refrigerator – that way you’ll have a go-to when you want something quick.