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30PALEO MEALS in Under 30 Minutes

L o u i s e & J e r e m y H e n d o n

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30PALEO MEALS in Under 30 Minutes

Copyright © 2015 JL Publishing LLC

All rights reserved. This work may not be reproduced or distributed - in whole or in part - by any means or in any form, electronic or otherwise, or stored in a database or other retrieval system, without the express, written permission of JL Publishing LLC.

Disclaimer: This book is intended for entertainment and informational purposes only. Please consult your doctor or other medical professional before undertaking any new diet or exercise program. The publisher and authors of this cookbook are in no way liable or responsible for any adverse effects that may arise (directly or indirectly) as a result of the information provided in this book.

Photo copyrights: All recipe photos are by Louise Hendon, and other design images are from fotolia.com (© kosheen, © worldwide_stock, © martin951, © macrovector, © Natalia Klenova, © Sergiy Bykhunenko, © gilitukha, © Andrey Kuzmin, © geargodz).

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30PALEO MEALS in Under 30 Minutes

Why I Wrote this Cookbook page 4

9 Time-Saving Tips For Cooking Paleo page 16

Time-Saving Pantry List page 18

Special Health Conditions page 20

CHAPTER 1: Chicken Meals page 22

CHAPTER 2: Beef Meals page 44

CHAPTER 3: Fish and Seafood Meals page 60

CHAPTER 4: Other Meats/Egg Meals page 72

CHAPTER 5: Vegetarian Meals page 88

CHAPTER 6: Side Dish Recipes page 94

CHAPTER 7: Bonus Dessert Recipes page 114

INDEX OF RECIPES page 122

TABLE OF CONTENTS

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30PALEO MEALS in Under 30 Minutes

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30PALEO MEALS in Under 30 Minutes

Why I Wrote This

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30PALEO MEALS in Under 30 Minutes

Hi! I’m Louise, and I hope that this book will help you do three things:

1. Spend less time in the kitchen. 2. Create food that is even more delicious than you normally cook or eat. 3. Look and feel better because you’re consistently eating healthier meals.

Even if this book helps you with just one of those goals, then I’ll be happy, because I know first-hand how tough it can be to find the time and energy to always prepare great Paleo meals...

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30PALEO MEALS in Under 30 Minutes

HOW I GOT STARTED

When I first started eating a Paleo diet, I was a law student living in a tiny apartment in NYC. Shortly after I started the diet, I was a lawyer at a big NYC law firm.

I was luckier than many of my friends, because I worked fewer hours (and the people I worked with were nicer), but a good day for me still meant leaving at 8.30am, coming home after 7pm, and checking my emails until at least 11pm. In other words, I may not have been working 2 jobs, but I was definitely busy, and I was usually stressed and tired.

So although I had time most days after work to cook, I often wasn’t very motivated. Plus, many of the recipes I found on Paleo websites and in Paleo cookbooks were long and complicated. Many contained unusual ingredients that required me to go to Whole Foods (which would take 1.5 hours to go there, shop, and come back).

I knew that I couldn’t keep that up, and I also knew that I couldn’t be the only one facing this struggle...

QUICKER, SIMPLER, AND EASIER

Pretty quickly, I started creating my own recipes. I focused mainly on using the common ingredients I already had in my fridge and pantry or else that I could easily get from a normal supermarket.

Perhaps more importantly, I focused on efficiency in the kitchen. I analyzed which cooking methods required the least time and also which steps in most recipes were actually unnecessary.

At first, I thought that my food would suffer and might not taste as

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30PALEO MEALS in Under 30 Minutes

good. But that didn’t happen at all. As it turns out, you can cook/prepare delicious Paleo recipes and meals in a fraction of the time that most recipes take. I almost couldn’t believe it myself - if this were the case, then why wasn’t everyone creating recipes like this? (The answer is that I don’t know why not…)

Several years ago, I wrote the 30-Minute Paleo Desserts Cookbook (which now has 123 5-star reviews on Amazon) as well as the 3-Step System to Never Being Hungry No Matter How Busy You Are (found here).

The popularity of that book and that article made me realize that I was able to help a lot of people by sharing my love of efficiency and time-saving tips. I hope this book also helps you save time and energy...

GREAT FOOD IS NOT ALWAYS GOURMET FOOD

If you’re looking for gourmet food like Gordon Ramsay might cook, then this is not the cookbook for you!

Don’t get me wrong...

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30PALEO MEALS in Under 30 Minutes

I’ve eaten at a LOT of world-class restaurants. I’ve dined in at least five Michelin 3-star restaurants (typically considered the best in the world). And just before publishing this cookbook, I spent 2 weeks eating my way through France (including five Michelin-starred restaurants there). I know what gourmet food is, and I know just how skilled those chefs are. They’ve spent decades honing their skills, and I love the experience of eating at their restaurants.

But when I cook at home, I cook so that I still have time to read a book, write an article, and get some extra sleep. My top goal is still to improve my health, and spending 2 hours in the kitchen is not aligned with that goal. I still care a lot about taste and quality, but just not complexity and “gourmet-ness.” That’s why this cookbook is full of recipes that are delicious, quick, and super-healthy. I like cooking when I have the time, but I also love having the option of making meals that don’t take all night but still taste great.

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30PALEO MEALS in Under 30 Minutes

How To Use This Book

However, I’ve divided the main chapters into 30 meals involving certain meats or no meats at all. And these entire meals

can be made in 30 minutes or less.

There are over 40 recipes in this

book (which can all be made in 30

minutes or less, so you can use it

like a regular cookbook and just

cook whatever you feel like.

If you want to change the side dishes for any meals, feel free to do so. All the sides are designed to be easy and

quick to make.

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How To Use This Book

All meals are designed for 2 people - so please adjust the recipe to suit your needs.

A few dessert recipes are included - I don’t believe

dessert is an essential part of

a healthy Paleo meal, but if you

wish to enjoy a quick and easy

dessert, check out the dessert

chapter or else my other book,

30-Minute Paleo Dessert Recipes.

If you have any questions about a recipe in this cookbook or about Paleo generally, please feel free to email me at Louise@

PaleoMagazine.com and I will try to reply as quickly as I can.

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30PALEO MEALS in Under 30 Minutes

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Healthy Is a Wide Spectrum

It’s easy to get caught up with optimizing your health. But trying to do everything perfectly can be overwhelming.

For example, organic food is probably healthier than non-organic food. And non-GMO foods might be better. However, these are not the things that make the biggest difference to your health. It’s much more important that you simply avoid eating junk foods and packaged foods whenever possible. If organic food is tough to find or is too expensive, then let it go until you can afford it. If GMOs worry you, then rest assured that by eating a Paleo diet, you’ll be naturally eliminating most GMOs (soy and corn are the biggest sources of GMOs). My point is to concentrate on what matters the most to your health and well-being without stressing about all the little things.

Maybe there’s a bit of soy lecithin in the chocolate you buy. Maybe your eggs are not cage-free. Or maybe there’s a bit of dextrose in your deli meat. Do those things make a difference to your health? Yes, but to a very small degree (unless, of course, you are allergic to soy, eggs, or dextrose). What would make a far bigger difference to your health is eliminating the cookie you often eat, the sandwich you often take for lunch, or eating out in general.

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30PALEO MEALS in Under 30 Minutes

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Most of all, have more fun. Getting healthy is obviously important, but not at the sake of making yourself unhappy.

Try to enjoy the time in the kitchen. View it as a meditative practice or perhaps good family time if you have family you can get involved. And ironically, being able to spend less time in the kitchen on a routine basis will allow you to better enjoy those times when you do have the desire to spend hours creating a gourmet dish.

I truly hope that this cookbook helps you along in your journey, and I wish you all the best.

HAVE FUN!

Louise

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30PALEO MEALS in Under 30 Minutes

Time-Saving Tips For Cooking Paleo9

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Time-Saving Tips For Cooking Paleo

OK, I came up with more than just 9, so here are a few bonus tips:

Time-Saving Pantry ListThese are all foods that can be kept in storage for a while so you don’t have to keep going to the store. Many of them add lots of flavor to your dishes and some of them just make it easier for you to put together a dish. I’ve linked most of the items to somewhere online where you can buy it directly.

Omit any of the foods that you have food allergies to! I’ve also added a few cooking tools that have made it easier and faster for me to cook.

CURRY POWDER

ITALIAN SEASONING

GARLIC POWDER

MUSTARD

GF TAMARI SAUCE

SALT

BLACK PEPPER

VANILLA EXTRACT

SALMON

CHICKEN BREAST

VARIOUS VEGETABLES

VARIOUS FRUITS

GINGER

OLIVE OIL

AVOCADO OIL

GHEE

BALSAMICVINEGAR

WHITE WINE VINEGAR

APPLE CIDERVINEGAR

TOMATO PASTE

DICED TOMATOES

CHICKEN BROTH

UNSWEETENED COCONUT MILK

*Links on this page and throughout the book may be affiliate links to Amazon or other websites.

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Time-Saving Pantry List

WHOLE ALMONDS

ALMOND FLOUR

COCONUT FLOUR

RAW HONEY

CHOCOLATE CHIPS

BAKING SODA

SLOW COOKER OR CROCKPOT

FOOD PROCESSOR OR BLENDER

LARGE CHOPPING BOARD

CHEF’S KNIFE

TONGS

LARGE POT

MICROWAVE

LARGE FRYING PAN

SILICONE MUFFIN PAN

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30PALEO MEALS in Under 30 Minutes

As humans, our bodies are all 99.99% the same. And that’s important when it comes to nutrition and health.

We all need the same vitamins, minerals, proteins, and fats for our bodies to function like they’re supposed to. We all need sleep, exercise, and community.

But once our bodies get broken, what we need often changes a little bit.

For instance, somebody who is highly insulin-resistant, like a Type II Diabetic, still needs all of the things listed above. But that person also needs to control their blood sugar in ways that would happen automatically in a healthy body.

Likewise, someone who has an autoimmune disease like Lupus, Hashimoto’s, or Crohn’s will likely need to avoid foods like eggs and tomatoes initially in order to allow their body to heal.

Special Health Conditions

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Those are just 2 examples, and there are countless others. We designed the recipes in this cookbook to be as healthy as possible, but there’s no way we could ensure that the recipes will be the best ones for every health condition.

If you have diabetes, an autoimmune disease, or any other condition, please do 2 things. First of all, consult your doctor or other medical professional (consider finding a naturopath or Paleo practioner). We believe in food as medicine, but we also still believe in modern medicine.

Secondly, start paying close attention to how you feel when you eat certain foods. If you want to be serious about it, keep a journal or diary of how you feel after various meals. That knowledge is invaluable when it comes to healing your body.

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Chapter 1:

Chicken MealsCurried Chicken Salad with Sweet Potato page 24

Open-Face Chicken Salad Sandwiches page 26

Garlic Chicken Nuggets and Creamy Mash page 28

Grilled Chicken Drumsticks with Garlic Marinade

and Cucumber Salad page 30

Kung Pao Chicken page 32

Chicken and Apple Sausages page 34

Orange Chicken Saute with Egg Drop Soup page 36

Creamy Tomato Basil Chicken Pasta page 38

Pan-Fried Italian Chicken Tenders

with Tomato Basil Salad page 40

Grilled Chicken Skewers with Garlic Sauce page 42

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Curried Chicken Salad with Sweet PotatoPrep Time: 10 minutesCook Time: 10 minutes

Total Time: 20 minutes

INGREDIENTSFor Salad • 2 chicken breasts (approx. 1lb), diced • 1/2 small onion, diced • 2 stalks of celery, diced • 1/4 cup cashews • 1/4 cup raisins • 1/2 cup Primal Kitchen Mayo (or other Paleo mayo) • 1 Tablespoon curry powder • Salt to taste • Juice from 1/2 a lemon • Coconut oil to cook the chicken and onionFor Microwaved Sweet Potato (Full recipe & instructions on Page 108) • 2 sweet potatoes (for Microwave Sweet Potato)

INSTRUCTIONS1. Saute the diced chicken and onion in coconut oil until cooked.2. Wait for the chicken and onion to cool. While waiting, make the Microwave Sweet Potato (instructions on Page 108).3. Then combine all the ingredients (other than sweet potato) together in a large mixing bowl.4. Serve with a microwaved sweet potato.

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TIP: It’s best to use P

aleo mayo

whenever you can so y

ou’re not eating

as much seed oils. You can make your

own Paleo mayo (recip

e here), but I

think it’s way easier and faster ju

st to

buy it. If you don’t have

mayo, use a

bit of coconut milk instead.

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Open-Face Chicken Salad SandwichesPrep Time: 10 minutesCook Time: 10 minutesTotal Time: 20 minutes

INGREDIENTSFor Chicken Salad • 2 chicken breasts (approx. 1lb), finely diced • Coconut oil to cook chicken in • 1 apple, finely diced • 1 stalk of celery, finely diced • 1/4 cup coconut milk (from a can shaken and at room temperature) or 1/2 cup Primal Kitchen Mayo (or other Paleo mayo) • Salt to tasteFor 5-Minute Paleo Bread (Full recipe & instructions on Page 96) • 1/3 ⅓ cup (35 g) almond flour • 1/2 teaspoon (2 g) baking powder • ⅓1/8 teaspoon (1 g) salt • 1 large egg, whisked • 2 and 1/2 Tablespoons (37 ml) ghee (or butter if you tolerate it, coconut oil, or olive oil), melted

INSTRUCTIONS1. Saute the diced chicken breast in coconut oil until cooked.2. While waiting for the chicken to cool, make the 5-Minute Paleo Bread (instructions on Page 96)3. Add the cooked chicken to the diced apple and diced celery in a large bowl. Add in the coconut milk or mayo and salt to taste.4. Toss well.5. Slice the bread into 4 small, round slices (2 slices per person), and serve the chicken salad on top of the slices.

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TIP: If you don’t have almond flour, you can make your own by blending or food processing whole almonds.

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Garlic Chicken Nuggets and Creamy MashPrep Time: 10 minutesCook Time: 20 minutesTotal Time: 30 minutes

This meal requires a bit of multitasking, but both the chicken nuggets and the creamy mash are so worth it!

INGREDIENTSFor Chicken Nuggets • 2 chicken breasts (approx. 1lb), cut into cubes • 1/2 cup (56 g) coconut flour • 1 egg • 2 Tablespoons (17 g) garlic powder • 1 teaspoon (6 g) salt (or to taste) • 1/4 - 1/2 cup (60-120 ml) ghee (or coconut oil) for shallow frying • 2 Tablespoons of tomato paste or Paleo ketchup to serve withFor Creamy Mash (Full recipe & instructions on Page 106) • 1/2 head of cauliflower (approx 1.5 lb), broken into small florets • 2 Tablespoons (30 ml) ghee (or coconut oil) • 1/4 cup (60 ml) coconut milk (from a can shaken and at room temperature) • 1/4 teaspoon (1 ml) vanilla extract (omit if using vanilla ghee) • Chives or spring onions, finely chopped (optional) • Salt to taste

INSTRUCTIONS1. Start the Creamy Mash by microwaving or steaming the cauliflower florets with some water until soft (instructions on Page 106).2. Meanwhile, in a bowl, mix together the coconut flour, garlic powder, and salt. Taste the mixture to see if you’d like more salt.3. In a separate bowl, whisk 1 egg to make the egg wash.4. Place the ghee in a saucepan on medium heat (or use a deep fryer).5. Dip the cubed chicken in the egg wash and then drop into the coconut flour mixture to coat it with the “breading.”6. Carefully place some of the “breaded” chicken cubes into the ghee and fry until golden (approx. 5-10 minutes). Make sure there’s only a single layer of chicken in the pan so that they can all cook in the oil. Turn the chicken pieces to make sure they get cooked uniformly. Depending on the size of the pan, you might need to do this step in batches.7. Place the cooked chicken pieces onto paper towels to soak up any excess oil. Finish making the Creamy Mash (instructions on Page 106) at this point. Serve with tomato paste or Paleo ketchup if you have any handy.

TIP: Diced chicken cooks

faster than whole chicken

breasts and doesn’t taste as dry.

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Grilled Chicken Drumsticks with Garlic Marinade and Cucumber SaladPrep Time: 10 minutesCook Time: 20 minutes

Total Time: 30 minutes

INGREDIENTSFor Chicken Drumsticks • 6 chicken drumsticks • 1 cup (235 ml) olive oil • 7 cloves of garlic • 1 Tablespoon (8 g) garlic powder • Juice from ½ lemon • 1/2 Tablespoon (9 g) salt • 1/2 teaspoon (1 g) pepperFor Cucumber Salad (Full recipe & instructions on Page 98) • 1 cucumber, peeled and cubed • 5 cloves of garlic, minced • 2 Tablespoons olive oil • Salt to taste

INSTRUCTIONS1. To make the marinade for the chicken, place the olive oil, garlic, garlic powder, lemon juice, salt, and pepper into a blender or food processor and puree. 2. Rub the chicken drumsticks in the marinade. 3. Grill the chicken drumsticks (use a low heat). Pour any leftover marinade over the chicken as it’s grilling.4. While the chicken is cooking, make the Cucumber Salad (instructions on Page 98).

the

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TIP: If you have time,

marinating meats for longer is

typically better.

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Kung Pao ChickenPrep Time: 10 minutesCook Time: 15 minutesTotal Time: 25 minutes

This popular Chinese dish is actually super easy to make! Eat by itself or serve with one of the side dishes.

INGREDIENTS • 2 chicken breasts (approx. 1 lb), diced • 1/2 cucumber, peeled and diced • 1 carrot, peeled and diced • Handful of cashews (optional) • 6 dried red chilies (add more if you prefer it spicy) • 4 cloves of garlic, minced • 2 Tablespoons tamari soy sauce • 1 teaspoon white wine vinegar • Coconut oil or avocado oil to cook in

INSTRUCTIONS1. Saute the diced chicken breast in coconut oil on high heat until cooked. Remove and put on a plate.2. Saute the diced cucumber, carrot, cashews, and chilies in coconut oil on high heat until the carrots soften a bit (5 minutes).3. Add in the cooked diced chicken, garlic, tamari soy sauce, and vinegar. Saute for 5 more minutes and serve.

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TIP: If you have trouble

finding dried red chilies, use

jalapeños or other chili peppers

instead. Or use bell peppers for

a non-spicy version.

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Chicken and Apple SausagesPrep Time: 10 minutesCook Time: 20 minutesTotal Time: 30 minutes

We usually make these in a large batch and reheat for breakfast, but there’s no reason why you can’t eat them as a delicious meal any time of the day. Serve with the microwave bread to make a chicken burger!

These are also great to take with you for lunch.

INGREDIENTS • 2 large chicken breasts, or use 1 lb (454 g) ground chicken • 1 apple, peeled and finely diced • 2 Tablespoons Italian seasoning • 2 teaspoons (6 g) garlic powder • 2 teaspoons salt (or to preference) • 1 Tablespoons (15 ml) avocado oil or olive oil + more for cooking with

INSTRUCTIONS1. Process the chicken breast in a food processor (if you’re not using ground chicken meat).2. Mix the chicken meat with the diced apples, Italian seasoning, garlic powder, salt and avocado oil.3. Form 12 thin patties (1/2-inch (1 cm) thick) from the meat.4. Pan fry the patties in some avocado oil (may need to be cooked batches). Place a lid on the pan to cook them faster. Check with a meat thermometer that the internal temperature of a sausage is 170 F (77 C).

TIP: If you only have a small

frying pan, it may be faster to

bake these! Preheat the oven to

425 F (220 C) and bake for 20

minutes.

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Orange Chicken Saute with Egg Drop Soup Prep Time: 10 minutesCook Time: 20 minutesTotal Time: 30 minutes

Both the orange chicken saute and the egg drop soup are super fast to make, so you should have time to make both in 30 minutes!

INGREDIENTSFor the Chicken Saute • 2 chicken breasts, diced • 1 navel orange, peeled • 1 Tablespoon tamari soy sauce or coconut aminos • 1 teaspoon of fresh ginger or ginger powder • 4 cloves of garlic, peeled • 2 Tablespoons (30 ml) avocado oil to cook in • 1/2 teaspoon of saltFor the Egg Drop Soup (Full recipe & instructions on Page 100) • 2 cups (500 ml) chicken broth (or use other types of broth) • 1/4 cup (25 g) scallions (chopped green onions) • 1/2 tomato, sliced • 1 egg, whisked • 1 Tablespoon (15 ml) tamari sauce or coconut aminos • 1/2 teaspoon (1 g) grated ginger (optional) • Salt and pepper to taste

INSTRUCTIONS1. Start by making the Egg Drop Soup (instructions on Page 100).2. Stir fry the diced chicken breast in the avocado oil – sprinkle the salt on it.3. Make the orange sauce by blending the navel orange with the tamari sauce, ginger, and garlic.4. Once the chicken starts to brown, add in half the sauce.5. Stir fry on high heat until the liquid disappears. Serve with more sauce if needed.

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TIP: Gluten free tamari soy

sauce or coconut aminos are

Paleo replacements for regular

soy sauce, so try to use those

if you can instead of regular

soy sauce. You can usually buy

them online if you can’t find it

at your store.

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Creamy Tomato Basil Chicken Pasta Prep Time: 10 minutesCook Time: 15 minutesTotal Time: 25 minutes

If you miss pasta, then give this dish a go!

INGREDIENTS • 2 chicken breasts, cubed • 2 Tablespoons ghee or coconut oil to cook in • 1 can diced tomatoes (14 oz or 400g) • 1/2 cup basil, chopped • 1/4 cup coconut milk • 6 cloves garlic, minced • Salt to taste • 2 zucchini, shredded or spiralized (for the pasta) or spaghetti squash

INSTRUCTIONS1. Saute the diced chicken in the ghee or coconut oil until cooked and slightly browned. 2. Add in the can of diced tomatoes and add in salt to taste. Place on a simmer and cook the liquid down. 3. In the meantime, prepare the pasta. If using zucchinis, shred them in the food processor or use a julienne peeler or a spiralizer. If using spaghetti squash, chop it in half, remove the seeds, cover lightly with some coconut oil and microwave each half for 7 minutes. 4. Add the basil, garlic and coconut milk to the chicken and cook for a few minutes longer.5. Place half of the pasta into each bowl and top with the creamy tomato basil chicken.

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TIP: There are several types of Paleo pasta you can use - shredded raw zucchini and spaghetti squash are my favorites. But you can also buy kelp noodles and shirataki noodles.

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Pan-Fried Italian Chicken Tenders with Tomato Basil SaladPrep Time: 15 minutesCook Time: 15 minutesTotal Time: 30 minutes

INGREDIENTSFor the Chicken Tenders • 1 lb chicken tenders (approx. 12 chicken tenders) • 2/3 cup olive oil + more for cooking • 2 Tablespoons lime juice • 4 Tablespoons white wine vinegar • 1.5 Tablespoons raw honey • 1.5 Tablespoons mustard • 2 teaspoons Italian seasoning • 4 cloves of garlic • 1 teaspoon salt and to taste • Salad leavesFor the Tomato Basil Salad (Full recipe & instructions on Page 104) • 1/2 lb or 2 cups of cherry or grape tomatoes • 2 Tablespoons of freshly chopped basil leaves • 1 Tablespoon of olive oil • Salt to taste

INSTRUCTIONS1. Start with making the Tomato Basil Salad (instructions on Page 104).2. For the chicken tenders, place the olive oil, lime juice, vinegar, honey, mustard, Italian seasoning, garlic, and 1 teaspoon salt into the blender and blend well. 3. Heat up a frying pan and place 2 Tablespoons of olive oil into it. Place half the chicken tenders into the pan and cook on medium to high heat. Add in 1/3 of the mixture from the blender into the frying pan coating the chicken tenders. After 3-4 minutes, flip the chicken tenders (they should be browned) and cook the other side for 2-3 minutes until done. Test using a meat thermometer or cut open to see if the chicken is cooked through. Repeat for the rest of the chicken tenders (if you have 2 frying pans, you can cook both batches simultaneously). 4. Toss the salad leaves with 2 Tablespoons of the mixture from the blender. 5. Divide the salad between 2 plates and place 6 cooked chicken tenders on top of each salad. Serve with the rest of the sauce from the blender.

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TIP: Eat as soon as the

chicken is done as it can get

dry quickly!

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Grilled Chicken Skewers with Garlic Sauce Prep Time: 15 minutesCook Time: 15 minutesTotal Time: 30 minutes

INGREDIENTSFor the Skewers • 1 lb chicken breast, cut into large cubes (approx 1-inch) • 1 onion, chopped • 2 bell peppers, chopped • 1 zucchini For the Garlic Sauce • 1 head garlic, peeled • 1 teaspoon salt • Approx. 1/4 cup lemon juice • Approx. 1 cup olive oilAdditional ingredients for the marinade • 1/2 cup olive oil • 1 teaspoon salt

INSTRUCTIONS1. Heat up the grill to high. If using wooden skewers, soak them in water first. 2. For the Garlic Sauce, place the garlic cloves and salt into the blender. Then add in around 1/8 cup of of the lemon juice and 1/2 cup of olive oil. 3. Blend well for 5-10 seconds, then slow your blender down and drizzle in more lemon juice and olive oil alternatively until you hear the blender sound shift a bit (it’s subtle!). The consistency will then change into mayo-like consistency. If it doesn’t work, don’t worry - the sauce won’t look amazing, but it’ll still taste good! 4. Keep half the garlic sauce to serve with. 5. Take the other half of the garlic sauce and add in the additional 1/2 cup of olive oil and tea-spoon of salt. Mix well - this makes the marinade. 6. Chop the chicken, onion, bell peppers, and zucchini into approximate 1-inch cubes or squares. Mix them in a bowl with the marinade. 7. Place the cubes on skewers and grill on high until the chicken is cooked (usually, we grill on the bottom for a few minutes to get the charred look and then move the skewers to a top rack with the lid down to cook the chicken well). 8. Serve with the garlic sauce you kept.

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TIP: Making an emulsion (that

mayo-like consistency) can

be tough if you’re new to it,

so don’t worry too much if it

looks a bit ugly. It still tastes

good.

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Chapter 2:

Beef MealsMini Burgers with Mustard page 46

Mexican Tacos page 48

Mustard Ground Beef Saute page 50

Quick Fajitas page 52

Steak Salad with Coconut Pan-Fried Peaches page 54

Korean BBQ Beef with Lettuce Leaves

and Lime Pickled Radishes page 56

Italian Meatballs with Tomato Basil Sauce page 58

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Mini Burgers with Mustard Prep Time: 10 minutesCooking Time: 20 minutesTotal Time: 30 minutes

INGREDIENTS • 12 oz ground beef • 2 Tablespoons mustard • Pickles (optional) • A few lettuce leaves • Salt to taste • 2 Tablespoons avocado oil (or coconut oil or ghee to cook with) For “burger buns” • 2/3 cup (70 g) almond flour • 1 teaspoon (4 g) baking powder • 1 teaspoon (4 g) salt • 2 eggs • 5 Tablespoons (75 ml) coconut oil (or ghee or olive oil), melted

INSTRUCTIONS1. Make 4 small thin patties with the ground beef (each should be approx. 2-inch across in diameter). 2. Place avocado oil into a frying pan and fry the the burger patties on medium to high heat. Fry for 2 minutes on each side until both sides are well browned (this is around medium in terms of rareness for the patties).   3. After the patties are cooked, salt them lightly and place them on a plate to drain. 4. Meanwhile, take 2 mugs and divide the burger bun ingredients between the 2 mugs (i.e., 1/3 cup almond flour, 1/2 teaspoon baking powder, 1/2 teaspoon salt, 1 egg, and 2.5 Tablespoons coconut oil in each mug). Mix well. 5. Microwave each mug for 90 seconds on high. Wait a few minutes before popping them out of the mug. Slice each bread into 4 slices and use as burger buns. (Gently fry them for a few seconds on the frying pan without oil for a toasted taste.) 6. Serve the burgers (2 mini burgers for each person) with the mustard, lettuce leaves, and pickles.

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TIP: Most Paleo cooking oils can be

used interchangeably. I like to use olive

oil mostly for salads, ghee to give a

buttery taste, coconut oil to give a light

coconut flavor, and avocado oil as a

“tasteless” oil for frying.

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PALEO MEALS in Under 30 Minutes

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Mexican TacosPrep Time: 15 minutesCook Time: 15 minutesTotal Time: 30 minutes

INGREDIENTS • 1 lb (454 g) ground beef • 1 small onion, diced • 3 tomatoes, diced • 1 bell pepper, diced • 1 jalapeño pepper, deseeded and diced (optional) • 2 cloves garlic, minced • 1 Tablespoon (7 g) cumin powder • 1 Tablespoon (7 g) paprika • 1 Tablespoon (5 g) dried oregano • 1/4 teaspoon (0.5 g) chili powder (or to taste) • Salt and pepper to taste • 1/4 cup (4 g) cilantro, finely chopped (for garnish) • 1 Tablespoon (15 ml) coconut oil to cook with • Lettuce leaves to serve with

INSTRUCTIONS1. Sauté the onions in the coconut oil until the onions turn translucent.2. Add in the ground beef and sauté until the beef is pretty much cooked (turns light brown). Use a spatula to stir the beef to ensure it doesn’t clump together. Pour out any excess water/oil produced during cooking.3. When the beef is pretty much cooked, add in the tomatoes, bell pepper, jalapeño pepper, minced garlic, cumin powder, paprika, oregano, chili powder, salt, and pepper.4. Cook until the tomatoes and peppers are soft.5. Garnish with cilantro and serve with lettuce wraps or by themselves.

TIP: You can use taco seasoning

instead of the cumin, paprika,

oregano, and chili powder. Always

check the ingredients for any

spices you buy!

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PALEO MEALS in Under 30 Minutes

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Mustard Ground Beef SautéPrep Time: 5 minutesCook Time: 20 minutesTotal Time: 25 minutes

INGREDIENTS • 0.8 lbs (360 g) ground beef • 5 celery stalks, cut into thin slices • 15 cherry tomatoes, halved (or 2 tomatoes, chopped) • 1.5 Tablespoons (20 g) yellow mustard • 1 egg (optional) • 6 cloves garlic, crushed • Salt to taste • 1 Tablespoon (15 ml) coconut oil to cook with

INSTRUCTIONS1. Melt the coconut oil in a large frying pan or saucepan on medium heat and cook the ground beef until all of it turns brown. Stir regularly to get it to cook evenly and to break up any large chunks.2. Add in the celery slices and cherry tomato halves and cook for 5 minutes while stirring regularly.3. Break an egg into the pan and stir to mix it into the ground beef mixture.4. Add in the mustard and garlic, and cook until the pieces of eggs are done (not liquid anymore).5. Add salt to taste.

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TIP: This recipe sounds odd,

but it tastes amazing! The

mustard really works to add a

lot of flavor to this dish.

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PALEO MEALS in Under 30 Minutes

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Quick FajitasPrep Time: 10 minutesCook Time: 20 minutes

Total Time: 30 minutes

INGREDIENTS • 1/2 lb (227 g) beef (roast, steak, or boneless short rib meat), sliced thinly • 1 large onion, sliced • 1 green bell pepper, sliced • 1 large tomato, sliced • 1 teaspoon (3 g) garlic powder • 1 teaspoon (3 g) cumin powder • 1 teaspoon (3 g) chili powder (optional) • Salt and pepper to taste • 2 Tablespoons (30 ml) coconut oil to cook in

INSTRUCTIONS1. Cooked the thin slices of beef in some coconut oil until done.2. Meanwhile, in a different pot, add 2 Tablespoons of coconut oil and heat on medium high heat. Add in the onions and cook (stirring frequently) until translucent.3. Add in the peppers and tomatoes and cook until the peppers and tomatoes are soft.4. Add in the beef.5. Add the garlic powder, cumin powder, chili powder (optional), salt and pepper.6. Serve by itself or with some lettuce wraps.

TIP: Diced chicken breast can be used instead of the beef in this recipe.

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PALEO MEALS in Under 30 Minutes

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Steak Salad with Coconut Pan-Fried PeachesPrep Time: 10 minutesCook Time: 20 minutesTotal Time: 30 minutes

INGREDIENTS • 1 6-8oz filet mignon beef steak (or other steak), sliced in half to make 2 thinner steaks • 2 peaches (white or yellow), slice off 2 large slices from each and dice the rest • Coconut oil for cooking • Salt and pepper, to taste • Olive oil and balsamic vinegar for dressing • Salad leaves

INSTRUCTIONS1. Grill or pan fry the thin steaks and the peach pieces (use coconut oil if pan-frying).2. Toss the salad leaves with the cooked diced peach along with salt, pepper, olive oil, and balsamic vinegar to taste.3. Pan fry the 2 large slices of peach in some coconut oil.4. Slice the steak and place the steak and peach slices on top of the salad.

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TIP: Thin steaks cook faster!

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PALEO MEALS in Under 30 Minutes

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Korean BBQ Beef with Lettuce Leaves and Lime Pickled RadishesPrep Time: 10 minutes Cook Time: 20 minutes

Total Time: 30 minutes

INGREDIENTSFor the BBQ Beef • 1-1.5lb of boneless (or bone-in) Korean short ribs • 1 apple, peeled and decored • 1/4 cup tamari soy sauce • 2 Tablespoons sesame oil (or avocado oil) • 1 Tablespoon white wine vinegar • 1/2 teaspoon garlic powder • 1 teaspoon ginger powder • 1 head of romaine lettuce (approx 8 leaves) For the Lime Pickled Radishes (Full recipe & instructions on Page 110) • 2 radishes, thinly sliced • Juice from 1/2 lime

INSTRUCTIONS1. Fire up the grill to a high temperature.2. Make the marinade for the beef by placing the apple, tamari soy sauce, sesame oil, vinegar, garlic powder, and ginger powder into a blender and blend well.3. Place the strips of beef into the marinade.4. Grill the beef strips (or pan-fry them in some avocado oil if preferred). It only needs a few minutes on each side.5. Make the Lime Pickled Radishes (instructions on Page 110).6. Serve with lettuce leaves.

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TIP: If you can’t find Korean

short ribs, use thin strips of

beef (approx 1/4-inch thick).

You can also pan fry the beef

instead of grilling it.

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PALEO MEALS in Under 30 Minutes

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Italian Meatballs with Tomato Basil SaucePrep Time: 15 minutesCook Time: 15 minutesTotal Time: 30 minutes

INGREDIENTSFor the Meatballs • 1/2 lb (225 g) ground beef • 1 egg • 2 Tablespoons olive oil + more to cook with • 2 Tablespoons Italian seasoning • 1/4 cup fresh parsley, finely chopped • 1 teaspoon garlic powder • 1 teaspoon onion powder (optional) • 1 teaspoon salt • 1/2 teaspoon black pepper For the Sauce • 1 can (14 oz) diced tomatoes • 1/4 cup fresh basil, finely chopped • 4 cloves garlic, minced • Salt and pepper to taste

INSTRUCTIONS1. In a large mixing bowl, combine the ground beef, egg, 2 Tablespoons of olive oil, Italian seasoning, parsley, garlic powder, onion powder, 1 teaspoon salt, and 1/2 teaspoon black pepper. 2. Form 18-20 small (golf ball sized) meatballs.3. Pan fry the meatballs in some olive oil. When they’re browned, add in the diced tomatoes and simmer for a few minutes before adding in the basil, garlic, salt and pepper.

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TIP: If you have extra time,

make some tomato basil salad

or serve the meatballs on top

of some Paleo pasta.

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30PALEO MEALS in Under 30 Minutes

Chapter 3:

FishBreaded Cod with Garlic Ghee Sauce and Coleslaw page 62

Salmon Swiss Chard Stew page 64

Coconut Seafood Soup page 66

Italian Tuna Salad page 68

Tuna Fish Cakes with Parsley Sun-dried Tomato Sauce page 70

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Breaded Cod with Garlic Ghee Sauce and ColeslawPrep Time: 10 minutesCook Time: 20 minutesTotal Time: 30 minutes

INGREDIENTSFor the Breaded Cod • 4 cod filets (approx. 0.3 lb each) • 1/4 cup almond flour or cashew flour • 1/4 cup coconut flour • 3 Tablespoons garlic powder • 1 Tablespoon onion powder (or replace with more garlic powder) • 1 egg, whisked • Salt to tasteFor the Garlic Ghee Sauce • 2 Tablespoons ghee • 3 cloves garlic, minced • Coconut oil for greasing baking trayFor the Coleslaw (Full recipe & instructions on Page 102) • 1/2 head of cabbage, thinly shredded (use food processor shredding attachment) • 1 carrot, peeled and thinly shredded • 1/4 onion, peeled and thinly shredded • 1/2 cup olive oil • 1/2 Tablespoon raw honey • 1 Tablespoon apple cider vinegar • 1/2 teaspoon garlic powder • Salt to taste

INSTRUCTIONS1. Preheat oven to 425 F (220 C).2. In a bowl, whisk an egg.3. In a separate bowl, combine the breading ingredients (almond flour, coconut flour, garlic powder, and onion powder). Add in salt and taste the mixture to see how much salt you like.4. Cover a baking tray with aluminum foil and grease with coconut oil.5. Dip each cod filet first into the whisked egg and then into the breading mixture and cover it well with the breading. Place the breaded cod onto the baking tray.6. Bake for 15-20 minutes until the cod flakes easily.7. While the cod is in the oven, prepare the garlic ghee sauce by melting the ghee slightly and adding in the minced garlic. Then make the Coleslaw (instructions on Page 102).8. Pour the garlic ghee sauce on top of the breaded cod and serve with the coleslaw.

TIP: To make an easier version of this recipe, omit all the breading, and just pan fry the cod filets in some ghee and top with the garlic ghee sauce.

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30

Salmon Swiss Chard StewPrep Time: 5 minutesCook Time: 20 minutesTotal Time: 25 minutes

INGREDIENTS • 16 oz (500 ml) chicken broth (or use water) • Two 6 oz salmon filets (defrost first if frozen) • 2 cups swiss chard or spinach or cavalo, roughly chopped • 1 zucchini, chopped • 1 clove of garlic, minced • Juice from 1/2 a lemon • Salt and pepper to taste • 2 eggs (optional)

INSTRUCTIONS1. Pour the chicken broth into a large saucepan and start heating it up.2. While the broth is heating up, chop the vegetables and drop them along with the crushed garlic into the saucepan.3. Then chop up the salmon into strips or chunks and drop into the saucepan.4. Add the lemon juice.5. Cook for 5 minutes on medium heat until the salmon is cooked.6. Crack 2 eggs into the pot and let them cook like poached eggs. Add salt and pepper to taste.

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TIP: Add in whatever

vegetables you have in the

fridge and cook them until

they are tender before adding

the salmon pieces!

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PALEO MEALS in Under 30 Minutes

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Coconut Seafood SoupPrep Time: 15 minutesCook Time: 15 minutesTotal Time: 30 minutes

INGREDIENTS • 16 oz (500 ml) chicken broth (or water) • 5 button mushrooms (or other mushrooms), sliced • 1/2 cup kale or other greens, chopped • 2 tilapia filets, chopped into large chunks • 5 shrimp/prawns • 10 mussels (optional) • 1/2 cup coconut cream (from the top of a refrigerated can of coconut milk) • 1 teaspoon Red Boat fish sauce (optional) • Salt to taste, if needed

INSTRUCTIONS1. Pour the chicken broth into a large saucepan and bring to the boil.2. Add in the vegetables and bring to the boil again.3. Add in the tilapia pieces, the shrimp/prawns, and any other seafood, and bring to the boil again. (Ensure the soup covers all the seafood - add in more chicken broth or water if necessary.)4. Boil for around 4 minutes until the shrimp/prawns have turned pink and the tilapia pieces are no longer translucent.5. Add in the coconut cream, fish sauce (optional), and salt to taste. Stir to mix (but be careful not to break up the fish pieces too much).6. Wait for it to just start boiling, then take off the heat and serve immediately.

TIP: Always keep a can of coconut milk in the fridge - the coconut cream will solidify at the top of the can.

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Italian Tuna SaladPrep Time: 15 minutesTotal Time: 15 minutes

Serve these with some microwave bread if you have time. This also makes a great packed lunch.

INGREDIENTS • 10 sun-dried tomatoes (from jar) • 2 (5 oz) cans of tuna • 1-2 stalks of celery, diced finely • 2 Tablespoons of olive oil • 1 clove of garlic, minced • 3 Tablespoons finely chopped parsley • 1/2 Tablespoon lemon juice • Salt and pepper to taste

INSTRUCTIONS1. Flake the tuna and chop the sun-dried tomatoes into small pieces.2. Mix the tuna together with the chopped tomatoes, celery, olive oil, garlic, parsley, and lemon juice. Add salt and pepper to taste.

TIP: If you use dried sun-dried tomatoes, then you will need to soak them in warm water for 30 minutes before

starting the recipe.

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Tuna Fish Cakes with Parsley Sun-dried Tomato SaucePrep Time: 10 minutesCook Time: 10 minutesTotal Time: 20 minutes

INGREDIENTSFor the Tuna Fish Cakes • 2 (5 oz) cans of tuna (or salmon) • 1 Tablespoon of fresh basil, finely chopped • 1 jalapeno, finely diced • 2 eggs, whisked • 2 Tablespoons coconut flour • 2 Tablespoons coconut flakes (or replace with more coconut flour) • 2 Tablespoons olive oil • 1/2 Tablespoon salt • 1 Tablespoon coconut oil to cook inFor the Parsley Sundried Tomato Sauce • 2 Tablespoons fresh parsley • 4 sundried tomatoes (from jar) • 1 clove of garlic • 1 teaspoon lemon juice • 2 Tablespoons olive oil (add in more if needed) • Salt to taste

INSTRUCTIONS1. Flake the tuna.2. Mix all the fish cake ingredients together in a bowl.3. Shape the mixture into 4 thin patties.4. In a frying pan on medium heat, add 1 Tablespoon of coconut oil. Cook the 4 patties until they turn golden. Turn them over and cook the other side until golden.5. In a blender, blend all the sauce ingredients and serve the sauce with the fish cakes.

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30PALEO MEALS in Under 30 Minutes

Chapter 4:

Other Meats / Egg MealsOrange Liver Saute page 74

Basic Cauliflower Fried Rice page 76

Pan-Fried Pork Tenderloin

with Spinach Almond Saute page 78

Tropical Hawaiian Salad

with Honey Tamari Dressing page 80

Grilled Cumin Crusted Lamb Chops

with Grilled Vegetables page 82

Big Easy Salad page 84

Tossed Walnut Pear Bacon Salad

with Hard Boiled Eggs and Pear Dressing page 86

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Orange Liver SautéPrep Time: 10 minutesCook Time: 15 minutesTotal Time: 25 minutes

INGREDIENTS • 1/2 lb (227 g) liver, cubed • 1/2 navel orange, chopped into small pieces • 1 yellow squash, diced • 1 green bell pepper, deseeded and diced • 1 teaspoon (3 g) ground cinnamon • Dash of nutmeg • Dash of chili powder • Salt to taste • 1 Tablespoon (15 ml) coconut oil to cook with

INSTRUCTIONS1. Add 1 Tablespoon of coconut oil into a frying pan, and sauté the liver in it.2. When the outside of the liver has turned mostly brown, add in the oranges, squash, and bell pepper.3. Sauté until the liver is cooked through (5-10 minutes more).4. Add in the cinnamon, nutmeg, chili powder, and salt.

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TIP: The serving size for this dish is relatively small, so

consider adding a microwaved sweet potato or creamy mash if

you have time.

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Basic Cauliflower Fried “Rice”Prep Time: 10 minutesCook Time: 15 minutesTotal Time: 25 minutes

It helps if you use different pots and frying pans for this dish to cook things simultaneously before adding them together.

INGREDIENTS • 1 head of cauliflower, broken into florets • 3 eggs, whisked • Cubed carrots and peas, 1 lb (454 g) frozen package (or use freshly diced carrots and peas) • 1 Tablespoon (15 ml) tamari soy sauce or coconut aminos • 4 Tablespoons (60 ml) coconut oil to cook with • Salt to taste

INSTRUCTIONS1. Process the cauliflower florets in the food processor until it forms very small “rice”-like pieces.2. Add 2 Tablespoons of coconut oil into a large pot. Add in the cauliflower and let it cook on a medium heat. Stir regularly to make sure it doesn’t burn!3. Add the package of carrots and peas to a pot of water and bring to a boil. Boil for around 5-10 minutes.4. Add in 2 Tablespoons of coconut oil into a different frying pan on medium heat and add in the 3 whisked eggs. Let the eggs cook a little bit before stirring. Gently stir the eggs as if you’re making a scramble, but make sure the eggs don’t clump together too much.5. When the eggs are pretty solid, add the eggs to the cauliflower in the pot.6. Drain the carrots and peas and add to the cauliflower too.7. Add in 1 Tablespoon of tamari soy sauce and salt to taste.8. Cook for 2-3 more minutes and then serve.

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TIP: Experiment by adding

leftover meats and vegetables

into the “rice.”

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Pan-Fried Pork Tenderloin with Spinach Almond SautePrep Time: 5 minutesCook Time: 25minutesTotal Time: 30 minutes

INGREDIENTSFor the pork tenderloin • 1 lb pork tenderloin • Salt and pepper to taste • 1 Tablespoon coconut oil to cook inFor the Spinach Almond Saute (Full recipe & instructions on Page 112) • 1 lb spinach leaves • 3 Tablespoons almond slices • Salt to taste • 1 Tablespoon coconut oil to cook in

INSTRUCTIONS1. Make the Spinach Almond Saute first (instructions on Page 112).2. Cut the 1 lb pork tenderloin in half (to create 2 equal shorter halves).3. Place the 1 tablespoon of coconut oil into a frying pan on a medium heat.4. Place the 2 pork tenderloin pieces into the pan.5. Leave the pork to cook on its side. Once that side is cooked, turn using tongs to cook the other sides. Keep turning and cooking until the pork looks cooked on all sides.6. Cook all sides of the pork until the meat thermometer shows an internal temperature of just below 145 F (63 C). The pork will keep on cooking a bit after you take it out of the pan.7. Let the pork sit for a few minutes and then slice into 1-inch thick slices with a sharp knife. Serve with the Spinach Almond Saute.

TIP: The pork is safe to eat

when it’s still a bit pink in the

middle as long as the internal

temperature reaches 145 F (63 C).

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Tropical Hawaiian Salad with Honey Tamari DressingPrep Time: 15 minutesTotal Time: 15 minutes

INGREDIENTSFor the Salad • 1 cup pineapple chunks (if frozen, defrost in microwave first) (approx. 12-16 chunks) • 2 cups (1 lb) ham, diced • Salad greens or romaine lettuce • 2 Tablespoons (0.6 oz) sliced almonds For the Dressing • 2 Tablespoons (30 ml) tamari soy sauce • 2 Tablespoons (30 ml) sesame oil (or avocado oil) • 1 Tablespoon (15 ml) white wine vinegar • 1/2 teaspoon (2 g) garlic powder • 1 teaspoon (5 ml) honey • 1 Tablespoon (15 ml) water (add more to taste to dilute to preference)

INSTRUCTIONS1. Make the dressing by mixing together all the dressing ingredients.2. Toss together or arrange the salad ingredients and drizzle the dressing on top. Serve with extra dressing on the side.

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TIP: Add as much or as little

dressing as you wish.

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Grilled Cumin Crusted Lamb Chops with Grilled VegetablesPrep Time: 15 minutesCook Time: 15 minutesTotal Time: 30 minutes

INGREDIENTSFor the Lamb • 1 rack of lamb (1-2 lb) • 1/2 cup cumin powder • 1.5 Tablespoons paprika (optional) • 1/2 teaspoon chili powder (more if preferred) • 1/2 Tablespoon salt (less if preferred)For the Vegetables • 1 zucchini, chopped • 1 onion, chopped • 1 Tablespoon olive oil • Salt and pepper to taste

INSTRUCTIONS1. Cut the racks of lamb into individual lamb chops.2. Combine the cumin powder, paprika, chili powder, and salt.3. Dip each lamb chop into the mixture.4. Start the grill and place on the lowest temperature.5. Place the lamb chops on the grill and cook for 5 minutes with the lid down. Don’t let the temperature inside the grill go above 350 F. 6. Coat the chopped vegetables with olive oil and salt and place on the grill (on top of a piece of tin foil).7. Flip the lamb chops every 2-3 minutes until done to the level you enjoy.

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TIP: Add whatever vegetables

you like to grill.

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Big Easy SaladPrep Time: 15 minutesTotal Time: 15 minutes

INGREDIENTS • 2 romaine lettuce, chopped into small pieces • 20 cherry or grape tomatoes • 1 Tablespoon (0.3 oz) sliced almonds (optional) • 4-6 slices of bacon, cooked (crumbled) • 1 lb (454 g) ham, diced • 2 boiled eggs, diced (optional) • Olive oil and balsamic vinegar (or lemon juice) as dressing

INSTRUCTIONS1. Add all the ingredients together and toss with olive oil and balsamic vinegar to taste.

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TIP: This is a great salad

to dump in leftover meats or

vegetables.

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Tossed Walnut Pear Bacon Salad with Hard Boiled Eggs and Pear DressingPrep Time: 10 minutesCook Time: 20 minutesTotal Time: 30 minutes

INGREDIENTSFor the Salad • 4 eggs • 1/3 cup (30 g) walnuts • 1 pear (preferably bartlett pears) • 4 slices bacon • 5 oz (140 g) salad greens (can be any you want) For the Dressing • 1/4 cup (60 ml) olive oil • 1 pear, peeled • 3 Tablespoons (45 ml) lime or lemon juice

INSTRUCTIONS1. Hard boil 4 eggs.2. Meanwhile, cook the bacon and chop it into bits and dice the pear. 3. Place all the dressing ingredients into the blender and blend well. 4. Toss the salad greens, walnuts, bacon bits, and diced pear pieces with the salad dressing. 5. Top with the hard boiled eggs.

TIP: To hard boil eggs - place

the eggs into a pot of cold

water covering the eggs by

approximately an inch. Bring

to the boil (approx. 10 minutes)

and then turn off the heat,

place the lid on the pan while

it’s still sitting on the stove

(without additional heat), and

sit for 10 minutes. Use a timer

for this! Place in cold water

for a few minutes and then

peel.

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30PALEO MEALS in Under 30 MinutesChapter 5:

Vegetarian Meals

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Easy Spaghetti with Tomato Sauce page 90

Colorful Vegetable Curry page 92

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Easy Spaghetti with Tomato SaucePrep Time: 10 minutesCook Time: 20 minutesTotal Time: 30 minutes

INGREDIENTSFor the Sauce • 1/2 small onion, chopped • 1 can (14 oz) diced tomatoes • 2 Tablespoons Italian seasoning • 1 bell pepper, chopped • 1 zucchini, chopped • 4 cloves of garlic, minced • 1/4 cup basil, chopped (for garnish) • Olive oil to cook in • Salt and pepper to taste For the pasta • 1 large cucumber, peeled

INSTRUCTIONS1. In a saucepan, saute the chopped onion in olive oil until translucent. Add in the diced tomatoes, Italian seasoning, bell pepper, and zuchini. Cook until the bell pepper and zucchini have softened.2. Meanwhile, peel a large cucumber and then use the peeler to create strands out of the cucumber. Divide into 2 large bowls.3. Add the minced garlic, basil, and salt and pepper to the tomato sauce and pour the sauce on top of the cucumber pasta.

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TIP: You can also use

shredded zucchini or spaghetti

squash as the pasta or kelp

noodles or shirataki noodles.

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Colorful Vegetable CurryPrep Time: 10 minutesCook Time: 20 minutesTotal Time: 30 minutes

INGREDIENTS • 2 cups (500 ml) broth (or water) • 2 small sweet potatoes, peeled and diced (approx. 8 oz) • 1/2 small cauliflower, broken into very small florets (approx. 8 oz) • 1 zucchini, diced • 2 Tablespoons curry powder • 1/4 cup cilantro, finely diced (optional) • 1 Tablespoon arrowroot powder (optional) • Salt to taste

INSTRUCTIONS1. Place the broth in a saucepan and start boiling with the lid on. 2. Meanwhile, first peel and then dice the sweet potatoes into very small chunks (1/5-inch cubes). Place sweet potato cubes into saucepan and replace the lid. 3. Break the cauliflower into small florets and place into saucepan and replace the lid. 4. Dice the zucchini and place into sauce pan. Add the curry powder and salt to taste and replace the lid. 5. Boil for 10 more minutes. 6. Add in the cilantro, mix well, and serve. 7. [OPTIONAL - to thicken the soup, remove the vegetables and keep the soup simmering on the stove. In a small bowl, mix 1 Tablespoon of arrowroot powder with 2 Tablespoons cold water. Pour the mixture into the soup and stir for 1 minute until it thickens. Pour the thick soup over the vegetables.]

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TIP: Add vegetables to a dish

starting with the ones that take

the longest (e.g., cook root

vegetables first).

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Side DishesChapter 6:

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5-Minute Paleo Bread page 96

Ridiculously Easy Cucumber Salad page 98

Egg Drop Soup page 100

Scrumptious Coleslaw (with no Mayo!) page 102

Fragrant Tomato Basil Salad page 104

Creamy Mash page 106

Microwaved Sweet Potatoes page 108

Lime Pickled Radishes page 110

Spinach Almond Saute page 112

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5-Minute Paleo Bread

Prep Time: 3.5 minutesCook Time: 1.5 minutesTotal Time: 5 minutes

INGREDIENTS • ⅓1/3 cup (35 g) almond flour • 1/2 teaspoon (2 g) baking powder • 1/8⅓ teaspoon (1 g) salt • 1 egg, whisked • 2 and 1/2 Tablespoons (37 ml) ghee (or butter if you tolerate it, coconut oil, or olive oil), melted

INSTRUCTIONS1. Grease a mug.2. Mix together all the ingredients with a fork.3. Pour mixture into mug (or mix in the mug to begin with).4. Microwave for 90 seconds on high. (You may need to adjust the time for your microwave settings.)5. Cool for a few minutes.6. Pop out of mug gently and slice.

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TIP: Add in a tiny bit of chia

flour to make the bread extra

moist.

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Ridiculously Easy Cucumber SaladPrep Time: 10 minutesCooking Time: 0 minutesTotal Time: 10 minutes

INGREDIENTS • 1 cucumber, peeled and diced • 5 cloves of garlic, minced • 2 Tablespoons (30 ml) olive oil • Salt to taste

INSTRUCTIONS1. Cube the cucumbers.2. Mince the garlic.3. Mix the cucumbers, garlic, salt, and olive oil together.4. Best served chilled.

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TIP: Sesame oil can be used

instead of olive oil.

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30PALEO MEALS in Under 30 Minutes

Egg Drop Soup

Prep Time: 5 minutesCook Time: 10 minutesTotal Time: 15 minutes

INGREDIENTS • 2 cups (500 ml) chicken broth (or use other types of broth) • 1/4 cup (25 g) scallions (chopped green onions) • 1/2 tomato, sliced • 1 egg, whisked • 1 Tablespoon (15 ml) tamari soy sauce or coconut aminos • 1/2 teaspoon (1 g) grated ginger (optional) • Salt and pepper to taste

INSTRUCTIONS1. Heat up the chicken broth (or other broth) in a saucepan.2. Slowly drizzle in the whisked egg while stirring slowly clockwise until the ribbons form.3. Add the scallions, tomato, tamari soy sauce, grated ginger, salt, and pepper, and let it cook for a few minutes.

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TIP: Arrowroot powder can be added to thicken the soup if desired (add 1 Tablespoon arrowroot powder to 2 Tablespoons of cold water, mix together, then add mixture to soup right at the end for 1 minute before taking off the heat).

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Scrumptious Coleslaw (with no Mayo!)

Prep Time: 10 minutesTotal Time: 10 minutes

INGREDIENTS • 1/2 head of cabbage, thinly shredded (use food processor shredding attachment) • 1 carrot, peeled and thinly shredded • 1/4 onion, peeled and thinly shredded • 1/2 cup (120 ml) olive oil • 1/2 Tablespoon (7 ml) raw honey • 1 Tablespoon (15 ml) apple cider vinegar • 1/2 teaspoon (2 g) garlic powder • Salt to taste

INSTRUCTIONS1. Squeeze out excess water from the shredded vegetables and add them to a large bowl.2. In a separate bowl, mix together the olive oil, honey, vinegar, garlic powder, and salt.3. Add the dressing to the vegetables and mix well.

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30PALEO MEALS in Under 30 Minutes

Fragrant Tomato Basil SaladPrep Time: 10 minutesTotal Time: 10 minutes

INGREDIENTS • 1/2 lb or 2 cups of cherry or grape tomatoes • 2 Tablespoons of freshly chopped basil leaves • 1 Tablespoon (15 ml) olive oil • Salt to taste

INSTRUCTIONS1. Halve each tomato.2. Add the chopped basil.3. Toss with the olive oil and salt.

105105

TIP: Fresh basil is super

flavorful! Grow some on your

kitchen windowsill so you always

have some handy.

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30PALEO MEALS in Under 30 Minutes

Creamy Mash

Prep Time: 20 minutesTotal Time: 20 minutes

INGREDIENTS • 1/2 head of cauliflower (approx 1.5 lb), broken into small florets • 2 Tablespoons (30 ml) ghee (or coconut oil) • 1/4 cup (60 ml) coconut milk (from a can shaken and at room temperature) • 1/4 teaspoon (1 ml) vanilla extract (omit if using vanilla ghee) • Chives or scallions (chopped spring onion), finely chopped (optional) • Salt to taste

INSTRUCTIONS1. Place the cauliflower florets into a large microwaveable bowl with 1/4 cup of water at the bottom. Microwave on high until they are softened (around 10-12 minutes). Check every 3 minutes to make sure there’s water in the bowl still. Alternatively, you can steam the cauliflower florets.2. Place the softened cauliflower along with the melted ghee, coconut milk, vanilla extract, and salt into a blender and blend until smooth.3. Top with chives or scallions.

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TIP: While the vanilla extract is

not essential, it really adds a

sweetness to the dish that I love.

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Microwaved Sweet Potatoes

Prep Time: 0 minutesCook Time: 10 minutesTotal Time: 10 minutes

INGREDIENTS • 2 small sweet potatoes • 1/4 cup water • Ghee to eat with

INSTRUCTIONS1. Poke some holes into each sweet potato with a knife and place the sweet potatoes in a large microwaveable bowl with 1/4 cup of water at the bottom.2. Microwave on high for 3 minutes at a time. Check on how soft the sweet potatoes are and make sure there’s water left in the bowl. Keep microwaving until the sweet potatoes are soft (approx. 6-10 minutes).3. Serve with the ghee.

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TIP: This method of cooking sweet

potatoes is super fast and easy, but it

can dry the sweet potatoes a bit. I’ve

found steaming to be the best method

if you have enough time. Also, buy

small sweet potatoes so they cook

faster!

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30PALEO MEALS in Under 30 Minutes

Lime Pickled RadishesPrep Time: 5 minutesTotal Time: 5 minutes

This is such a simple recipe, but it’s quite delicious and surprisingly addictive.

INGREDIENTS • 2 radishes, thinly sliced • Juice from 1/2 lime

INSTRUCTIONS1. Slice the radishes thinly.2. Toss the sliced radishes with the lime juice.

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Spinach Almond SautePrep Time: 0 minutesCook Time: 10 minutesTotal Time: 10 minutes

INGREDIENTS • 1 lb spinach leaves • 3 Tablespoons almond slices • Salt to taste • 1 Tablespoon coconut oil to cook in

INSTRUCTIONS1. Place the 1 Tablespoon coconut oil into a large pot on medium heat.2. Add in the spinach and let it cook down.3. Once the spinach is cooked down, add the salt to taste and stir.4. Before serving, stir in the almond slices.

TIP: Sauteing in a large pot helps to

prevent splattering!

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30PALEO MEALS in Under 30 Minutes

Chapter 7:

Bonus Desserts

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Traditional Blueberry Muffins page 116

5-Minute Chocolate Cake page 118

Honey Ghee Apples page 120

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Traditional Blueberry MuffinsPrep Time: 10 minutesCook Time: 20 minutesTotal Time: 30 minutesYield: 12 muffins

INGREDIENTS • 3 cups (315 g) almond flour • 1 teaspoon (4 g) baking soda • 1/2 cup (120 ml) ghee, melted • 3 eggs • 1/2 cup (120 ml) raw honey • 1 cup (150 g) fresh blueberries • 1 Tablespoon (15 ml) vanilla extract • EQUIPMENT - muffin pan and muffin liners

INSTRUCTIONS1. Preheat oven to 350 F.2. Combine the almond flour, baking soda, ghee, eggs, raw honey, and vanilla extract together and mix well.3. Lastly, fold in the blueberries.4. Line a muffin pan with muffin liners. Spoon the mixture into the muffin pan (to around 3/4 full) and level out with a spoon.5. Bake for 18-20 minutes until a toothpick comes out clean when you insert it into a muffin.

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TIP: This recipe makes 12 muffins.

Refrigerate any you don’t eat!

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5-Minute Chocolate CakePrep Time: 3 minutesCook Time: 2 minutesTotal Time: 5 minutesYield: 1 cake

INGREDIENTS • 1/4 cup (47 g) chocolate chips • 1/4 cup (26 g) almond flour • ⅓ teaspoon (1 g) baking soda • 1 Tablespoon (15 ml) coconut oil • 1 egg

INSTRUCTIONS1. Place the chocolate chips into a microwave-safe mug and microwave on high until it melts (approx. 30 seconds - make sure it doesn’t burn).2. Add the almond flour, baking soda, coconut oil, and egg to the mug and mix well with a fork. Push the mixture down to the bottom of the mug.3. Microwave on high for 90 seconds (this time may vary depending on the microwave oven).4. Let cool for a minute and enjoy.

119

TIP: This recipe only makes one mug

cake. If you want to make more,

use another mug instead of putting

double the ingredients into the same

mug.

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Honey Ghee ApplesPrep Time: 5 minutesCook Time: 10 minutesTotal Time: 15 minutesYield: 2 servings

INGREDIENTS • 1 apple, peeled and diced • 2 Tablespoons (30 ml) ghee • 1/2 Tablespoon (7 ml) lime juice (optional) • Drizzle of raw honey (approx. 1 teaspoon or to taste) • 1 teaspoon (5 ml) vanilla extract

INSTRUCTIONS1. Melt the ghee in a saucepan. Add in the diced apples, lime juice, honey, and vanilla extract. 2. Cook for 10 minutes on a medium heat until the apples soft.

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INDEX OF RECIPES

5-Minute Chocolate Cake page 1185-Minute Paleo Bread page 96 Basic Cauliflower Fried Rice page 76Big Easy Salad page 84Breaded Cod with Garlic Ghee Sauce and Coleslaw page 62Chicken and Apple Sausages page 34Coconut Seafood Soup page 66Coleslaw page 102Colorful Vegetable Curry page 92Creamy Mash page 106Creamy Tomato Basil Chicken Pasta page 38Curried Chicken Salad page 24Easy Spaghetti with Tomato Sauce page 90 Egg Drop Soup page 100Fragrant Tomato Basil Salad page 104Garlic Chicken Nuggets page 28Grilled Chicken Drumsticks with Garlic Marinade page 30Grilled Chicken Skewers with Garlic Sauce page 42Grilled Cumin Crusted Lamb Chops with Grilled Vegetables page 82Honey Ghee Apples page 120Italian Meatballs with Tomato Basil Sauce page 58Italian Tuna Salad page 68Korean BBQ Beef with Lettuce Leaves page 56Kung Pao Chicken page 32Lime Pickled Radishes page 110Mexican Tacos page 48Microwaved Sweet Potatoes page 108Mini Burgers with Mustard page 46Mustard Ground Beef Saute page 50Open-Face Chicken Salad Sandwiches page 26Orange Chicken Saute page 36Orange Liver Saute page 74Pan-Fried Italian Chicken Tenders page 40Pan-Fried Pork Tenderloin page 78Quick Fajitas page 52Ridiculously Easy Cucumber Salad page 98Salmon Swiss Chard Stew page 64Spinach Almond Saute page 112Steak Salad with Coconut Pan-Fried Peaches page 54Tossed Walnut Pear Bacon Salad page 86Traditional Blueberry Muffins page 116Tropical Hawaiian Salad with Honey Tamari Dressing page 80Tuna Fish Cakes with Parsley Sun-dried Tomato Sauce page 70

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30PALEO MEALS in Under 30 Minutes THANK YOU!

Thank you so much for purchasing this cookbook. I hope you enjoyed the recipes and found all the tips

helpful in making your Paleo diet easier and more fun.

I have a few other cookbooks that you might be interested in, including THE ESSENTIAL PALEO

COOKBOOK (which contains over 100 recipes and is available as a Phyiscal Print version or as a Digital Version).

I’m also giving my 30-Minute Paleo Dessert Recipes

Cookbook as a FREE bonus for purchasing The Essential Paleo Cookbook. Plus, there are over $200

worth of other bonuses for free!

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