Paleogastronomy

Beets cant be beat – Smashed Beats, Mint, Walnut and Beat Green Salad

jc — Wed, 21 Jul 2010 17:40:44 +0000

The summer time, this summer time in particular, begs for lighter, more agile fare so we can spend our time hanging out on beaches, parks and patios. With the seasonal arrival of beets, a paleogastronomy favourite, it is reasonably simple to create light, yet filling salads.

Here we twice cook the beats. First we roast them to bring out the sweetness. Then, we char them on a bbq, or a hot cast iron pan to add some deep flavour.

Recipe: Warm Smashed Beets, Mint and Walnuts over Beet Green Salad

Ingredients

1 teaspoon of red wine vinegar
3 teaspoons of good olive oil
Salt and pepper to taste

Instructions

Wrap the beats in foil and place in a bbq or oven heated to 425. Roast the beets for about 25 minutes, or until fork tender.
While beets are roasting, heat a fry pan over medium heat. Add 2 tablespoons of olive oil and smashed garlic. Cook the garlic until it starts to brown, then remove. Add the chili flakes, then the beet greens. Stir fry for about 5 minutes, or until the leaves are wilted, and the stalks are tender.
Place a cast iron skillet over medium high heat for 5 minutes. Remove the beets from the oven, and let cool slightly. DO NOT REMOVE SKIN. With your palm, smash down the beets. It should break into a few pieces. Collect the pieces and place on a cast iron skillet. Let the beet skin char, then flip the pieces over to char the other side.
Whisk together the vinegar, salt and olive oil. Place the greens on a plate. Feather the mint leaves over the greens, then crumble the walnuts and feta over the beets and greens. Drizzle on the dressing and serve.

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Paleo BBQ in a Pinch

jc — Fri, 28 May 2010 00:25:36 +0000

After a month long hiatus due to busy schedules, we are back. Whilst attempting to manage our time and schedules, but not wanting to miss out on a early BBQ season, we came up with a tasty and lightening quick recipe to make a whole meal on a charcoal, gas will work as well, bbq in less than 30 minutes. This could easily be an episode on one of those TV shows.

Without hesitation, here is our brainstorm.

Recipe: Grilled Skirt Steak, Roasted Yams and Spinach Lettuce Wraps

Ingredients

1 and 1/2 pounds of skirt steak
2 large yams, washed, and cut into 1 inch discs
1 head of boston lettuce, washed and separated into individual leaves
2 large handfuls of spinach, washed and dried

1 teaspoon of sweet Spanish smoked paprika
1 teaspoon of salt
1 teaspoon of freshly ground pepper

1 teaspoon of mayonnaise mixed with 1/2 teaspoon of hot sauce
Olive oil

Instructions

Fire up your charcoal BBQ, or light up your gas grill for indirect grilling. While the grill is warming, place the yam disks on a large piece of aluminum foil. Coat the yams in a big glug of olive oil and add salt and pepper to taste. Fold over the foil to make a pouch and place it on the cooler side of the grill
Combine the paprika, salt and pepper to make a rub and rub over the skirt steak. When the yams have been on the heat for about 15 minutes, place the steaks over the hot part of the grill. Grill one side of the steak for 5 minutes, then turn the steaks and cook for an additional 3 minutes, or until desired doneness is achieved.
Remove the yam pouch and steaks from the grill. Let the steaks rest for 10 minutes, then slice thinly. Remove the yams from the foil and slice them into slices that are about the same size as the steak slices. Take a boston lettuce leaf, and stuff it with some steak, yams, and raw spinach. Spoon on some of the mayonnaise mixture, roll it up and enjoy

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Duck Vegetable Soup

jc — Mon, 05 Apr 2010 19:05:05 +0000

After another decadent, “twice as much food as necessary” Easter dinner, we are left with the culinary challenge of reconstituting duck, lamb and turkey into something fresh and edible.

Here, we will turn leftover duck breast into a far more nutritious and lighter dinner than the preceding night. All it takes is some stock, fresh root vegetables and herbs. In fact, this could be “Lamb Vegetable Soup”, or “Turkey Vegetable Soup”, by substituting the appropriate leftover meat, but duck seems more exotic. Most of the work has been done for us, all we need do is slice, dice and poach.

Recipe: Duck Vegetable Soup

Ingredients

1 carrot, peeled and cut into 1/2 inch dice
1 parsnip, peeled and cut into 1/2 inch dice
1 medium onion, peeled and cut into 1/2 inch dice
1 zucchini, washed, and cut into 1/2 inch dice
1 hand full of baby spinach, washed

4 cups of chicken or beef stock, preferably fresh, but boxed works as well

Chives, washed and finely chopped
Salt and pepper to taste

Instructions

Place a 4 quart pot over medium heat, and add diced duck. Saute for 3 minutes until some of the duckfat is rendered out.
Add the diced onion, carrot, parsnip and zucchini to the pot. Turn up the heat to medium high and saute until onion is translucent.
Add the stock to the pot and bring to a boil. Reduce heat and lets simmer for 10 minutes. Just before serving, stir in the spinach leaves. Add salt and pepper to taste.
Ladle the soup into serving bowls, and garnish with the chopped chives. Serve and enjoy!

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For Meatless Mondays – Baby Bok Choy Braised in Garlic Sauce

jc — Wed, 31 Mar 2010 03:56:57 +0000

Whilst on return to swine flu free Playa del Carmen, I read an interesting article about the environmental impact of meat eating. Interesting, though it didn’t really dissuade me from consuming meat. The argument goes that consuming meat is a greater pressure on the environment than that attributed to all the modes of transportation combined.

One of the interesting suggestions by environmental expert and singer-songwriter Paul Mcartney is to marginally reduce meat consumption by adhering to “Meatless Mondays”. Now I don’t really subscribe to the environmental argument, but I think meatless Mondays is, nonetheless, not a bad idea. At least it breaks up the week!

So to gear up for meatless Mondays, we will be concocting some vegetarian mains and sides in upcoming posts. Same great taste, bust less filling.

Recipe: Baby Bok Choy Braised in Garlic Sauce

Ingredients

1 cup of chicken stock
1 teaspoon of soy sauce
Salt to taste

Instructions

In a wok, or 13 inch fry pan, heat the grapeseed oil until it smokes. Add the bok choy and stir fry for 2 minutes.
Add the garlic and continue to stir fry. When fragrant, add the chicken stock, and cover. Let braise for about 8 minutes.
Remove cover, and reduce sauce to a thin syrup. Serve hot.

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As an Aside, a Side – Braised Red Cabbage with Bacon

jc — Wed, 10 Mar 2010 19:57:26 +0000

After some loose editing of this blog, I noticed we have covered alot of mains. Bollito, stews. It is time for some sides to accompany these mains.

The first side couldn’t be easier to prepare. It is braised red cabbage with bacon. This braised red cabbage has almost a sweet and sour taste that really compliments some of the saltier, savoury mains. Tasty and easier than sin, a great combo.

Recipe: Braised Red Cabbage with Bacon

Ingredients

4 slices of bacon, chopped into 1/2 inch squares
1 medium onion, thinly sliced

1/3 cup cider vinegar
2 tablespoons of honey
1 tablespoon of lemon juice
1/2 cup of chicken stock
Salt and pepper to taste

Instructions

Cut the red cabbage in half, then the halves in half. Remove the the core from each of the quarters, and thinly slice the cabbage. Set aside.
Saute the bacon pieces in a 4 quart dutch oven until crispy. Add the sliced onions and continue sautéing until onions start to brown.
Add the cider vinegar to the dutch oven, and deglaze the bottom of the pan. Add the honey and lemon juice to the pot, and stir until well combined. Bring to a boil, then reduce heat to a simmer and cover.
Braise the cabbage for about 40 minutes. Remove the cover. If the cabbage is very wet, reduce until the braising liquid has thickened. Remove from the heat and serve.

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Canadian Winter Olympic Cuisine – Part 2: Paleo-Poutine

jc — Sun, 28 Feb 2010 20:02:41 +0000

Continuing on our current theme of creating Canadian themed dishes to enjoy whilst watching the Olympics, it would be a glaring omission if we didn’t include a recipe for Paleo Poutine.

Probably no dish is more associated with Quebec and French Canadian culture than poutine, a nasty sounding amalgam of frites (french fries to Americans, chips to the Brits), gravy and cheese curds. Sounds disgusting but tastes great. It sticks to your ribs and keeps you warm during cold winter nights!

To make this gooey mess palatable to paleogastronomers, we nuked the frites for roasted sweet potato fries, and retooled the gravy using portobello mushrooms. We fell down on the curds, their gooey consistency is the soul of poutine. We couldn’t really jetison curds while retaining the name of the dish. So they stay.

Anyhow, these worked out as well or better than any poutine I have had. Bonne chance!

Recipe: Paleo Poutine

Ingredients

1 and 1/2 cups of boiling water
1 10 oz bag of dried porcini mushrooms
2 tablespoons tapioca starch
Salt and pepper to taste

1/2 pound of cheddar or goat curds

Instructions

Preheat oven to 375F. Cut sweet potatos into wedges, no more than 1/2 inch at the thickest part. Place the cut wedges in a bowl. Add 3 tablespoons of oil to the bowl and toss to coat. Place wedges on a well oiled or non-stick cooking sheet. Don’t overcrowd the wedges on the sheet, you may have to do this in two or more batches.
Roast the wedges for 15 minutes, or until the bottoms start to brown. Remove the sheet from the oven, use a spatula to flip the wedges, and return to the oven for 5 minutes or so. When well roasted, remove the wedges to a bowl.
Place the dried porcinis into a non-reactive bowl and poor the boiling water over. Let sit for 15 minutes. Once the mushrooms are soft and rehydrated, strain the liquid into a cup and reserve. Wash the mushrooms to remove any residual dirt. Roughly chop the mushrooms and return them to the liquid. Stir the tapioca starch into 2 tablespoons of water to form a slurry. Stir into the mushrooms and mushroom stock.
While the potatoes are roasting, place the mushrooms and liquid into a saucepan. Bring to boil and allow to thicken, about 5 minutes. Season with salt and pepper to taste. When the sauce has taken on a gravy like consistency, stir in the curds. Allow curds to start melting, then remove from the heat
Pour the gravy and curds over the bowl of sweet potatoes. Le voila! Paleo-poutine

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What to Serve During the Olympics 2010? Paleo-Canadian Cuisine: Shepherds Pie

jc — Mon, 22 Feb 2010 21:29:18 +0000

If it so happens that you have a bunch of friends over to watch the gold medal hockey games at the Winter Olympics, or if you are watching the Ice dancing finals, here is a paleo-dish that reflects the filling cuisine of Canada, Shepherds Pie.

These pies draw from the hearty cuisine of Quebec. However, we added a spice mix to the meat that draw from the cultural diversity of Canada. Bon appetit.

Recipe: Shepherds Pie Quebecoise

Ingredients

1.5 pounds of ground bison, elk or venison, or a combination of all three
1/2 pounds of ground lamb

3 tablespoons of olive oil
1 cup of dry red wine, such as a Malbec or Syrah

1 cup of passata (strained Italian tomato sauce), or canned chopped tomatoes
1 cup chicken broth

1 and 1/2 tablespoons of pimenton, spanish smoked paprika
1 and 1/2 tablespoons of cumin
1 teaspoon dry thyme
1 teaspoon dry rosemary
1 teaspoon chilli pepper flakes
1 teaspoon black pepper
2 cloves
2 bay leafs
Salt to taste

3 sweet potatoes, peeled and cut into 1 inch dice
1/2 cup of chicken stock

Instructions

Add the bacon to a 4 quart stock pot or dutch oven, place over medium heat, and cook until bacon is almost crisp.
Crank the heat up to medium high. Add the carrots, celery, onions and turnips to the bacon. Saute until vegetables start to turn brown. Reduce heat and use a spoon to remove the bacon and vegetables to a bowl. Set aside.
Return the pot back to the stove. Increase heat to medium high and add the olive oil to the pot. When the oil starts to shimmer, add the ground bison and lamb to the pot. Allow the ground meats to brown, about 10 minutes.
Add the red wine to the pot and bring to a bowl. Reduce heat, and simmer for 10 minutes, or until the wine is absorbed by the meat.
Increase the heat to medium high, and return the vegetables to the pot. Add the tomato sauce, chicken broth, all the spices and salt to taste. The level of the liquids should be the level of the meat and vegetables. Stir to combine and allow to come to a boil. Reduce heat and let simmer for 1 and 1/2 hours. Remove from heat and let cool.
While the meat is simmering, place the diced sweet potatoes in a pot and fill with cold water to cover the potatoes. Bring to a gentle boil. Allow the potatoes to cook until they start to fall apart, about 30 minutes. Drain the potatoes and place them in a non-reactive bowl.
Add 1/2 cup of chicken stock to the potatoes. Using a whisk, mash and whisk the potatoes to thick frosting like texture. Add salt and pepper to taste. Set aside.
Preheat the oven to 375F. To prepare the pie, use a large 14 inch cast iron pan, or oven-proof pan, or a 14 inch casserole dish. Spoon the meat mixture into the pan, leaving an inch for the potato topping. Spoon the mashed potatoes over the meat, and spread evenly with a spatula. Use a fork to press down on the potatoes to add texture. If you want to get fancy, crumble some dried thyme or marjoram on the potato topping. Place in oven for 25 minutes, or until the topping forms a dark crust. Carefully remove from the oven and spoon onto a plate. Enjoy!

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The Slap-Chop of Condiments: Pickled Celery, Carrots and Onions

jc — Tue, 16 Feb 2010 22:06:14 +0000

We thought we had a unique winner, a simple, multipurpose and tasty concoction that can be used as a slaw base, condiment or relish in a variety of dishes. It is truly the slap-chop of vegetable preparations.

We thought we were very clever to come up with this. Of course, anything this clever must have been invented before, and after further research, it has been around for hundreds of years in the Sichuan provence of China, in Thailand and prominently in Japan. It is quick pickled celery, carrots, onions, peppers or, take your pick, any other raw vegetable that can be chopped and pickled. Daikon happens to be a favourite in Japan.

The preparation couldn’t be simpler. Use it as a base for a cole slaw, throw it in a salad, chop it up and serve it over chicken. The number of uses are only limited by your imagination.

Recipe: Pickled Celery, Carrots and Onions

Ingredients

Ond hand full of table salt
One hand full of white sugar (dont worry, most of it will be washed away)
1/2 cup White wine vinegar

Instructions

Wash green onions, and remove half the green tops. Chop into 1 inch batons and place in a large non-reactive bowl
Add the sliced celery, carrots, peppers or other vegetables to the bowl. Add the hand full of salt and sugar to the bowl. Toss to coat.
Let sit for an hour, or longer. You will notice a large amount of water has diffused out of the vegetables. Pour off the water, and rinse the vegetables in cold water, then drain. The veggies should be wilted, but still have some crunch upon eating.
Pour the white wine vinegar over the vegetables. The pickled vegetables can be stored for 4 weeks in a sealed container.

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Salad Nicoise – A Nice Paleo Diversion from Beef, Pork and Chicken

jc — Thu, 28 Jan 2010 20:43:49 +0000

After spending the last few weeks in Bollito-ville, a salad would make a nice change of pace. And what could be more fulfilling than a Salad Nicoise? A great salad, and all you need to prepare it is a pot of boiling water, and in this case, a grill pan or BBQ to grill the tuna.

The typical Nicoise is composed of butter lettuce, potatoes, blanched green beans, preferrably french green beans, tuna, capers and Nicoise olives.

We have modded out the recipe to make it more paleo-friendly. So out go the potatoes which are replaced by celeriac cubes. And, instead of canned tuna, we use fresh sushi grade blue tuna at about 10 times the cost. More expensive, but very tasty.

Recipe: Salad Nicoise

Ingredients

1 pound of french green beans
1 head of butter or boston lettuce, washed, dried, and torn into bit size pieces
1 head of celeriac, peeled and cut into 1/2 inch dice
2 eggs
1 handfull of Nicoise olives
1 tablespoon of capers

1 shallot, finely minced
1 clove of garlic, finely minced
1/4 cup red wine vinegar
1 tablespoon of dijon mustard
Salt and pepper to taste
1/2 cup of really good olive oil.

Instructions

Prepare dressing by whisking together the vinegar, mustard, shallot and garlic in a small bowl. Add salt and pepper to taste. Slowly whisk in the olive oil to form an emulsion. Place bowl in the refrigerator
Bring a stock pot full of salted water to a boil. Add the green beans to the pot and blanch for 3 minutes. Using a spider, remove the green beans to a bowl of ice cold water. Drain and reserve.
In the same pot, add the celeriac cubes and let boil for 15 minutes until they are fork tender. Remove with a spider and reserve.
Add the eggs to the boiling water and let cook for 15 minutes until they are hard boiled. Remove and reserve.
While you are boiling the vegetables and eggs, place a grill pan, or cast iron pan, over medium high heat. Sprinkle the fillet with salt and pepper, and grill each side for about 2 minutes a side. The middle should stay rare. Remove tuna to a plate.
To prepare the salad, place the lettuce in a mixing bowl, and add 1 tablespoon of the dressing. Toss the lettuce to coat, then equally divide it between two plates. In the same mixing bowl, place the green beans and one tablespoon of dressing in the bowl and toss. Place the green beans over the lettuce. Add the celeriac to the mixing bowl and toss with one tablepsooon of dressing. You get the pattern here. Place coated celeriac over the green beans. Slice the tuna into 1/4 inch slices. Divide the tuna between the two plates. Spoon remaining dressing over the tuna, and top with some capers and olives. It’s alot of work, but well worth the effort.

Serves 2.

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Bollito Sukiyaki – More Adventures with Bollito Misto Part 4

jc — Mon, 25 Jan 2010 21:54:10 +0000

There are literally hundreds of ways to reconstitute bollito misto, or Italian boiled meat. So far we have covered a few:

Finally, we have bollito sukiyaki, a riff on classic pho soup from Vietnam. This is a great way to use both the stock from the original bollito preparation, or to use something exotic like dashi stock.

The idea is pretty simple. Slice leftover frozen beef, chicken, pork or veal bollito. It is actually easier to slice the frozen meat in a semi-defrosted state. Add it boiling stock. Chuck in a few vegetables and serve. So concludes our adventures in bollito misto.

Recipe: Bollito Sukiyaki

Ingredients

6 cups of leftove bollito stock, or dashi stock
1 inch piece of ginger, peeled
1 pound of frozen bollito meat, defrosted and cut into thin slices
Soy sauce to taste

12-15 medium sized shitake mushrooms
1 medium daikon radish, peeled
1 pound of gai lan, bok choy or spinach (or a combination of all three!) washed and dryed

Instructions

Bring the stock to a simmer in a stockpot. Thinly slice the ginger and add it to the stock. Add the slices of bollito meat to the stock.
Wash the mushrooms and remove the stems. Thinly slice the caps and add to the soup.
Slice the daikon in to thin rounds and add it to the stock.
Chop the gai lan into bite sized pieces and add it to the soup. Simmer for 3 more minutes. Ladle the soup into serving bowls and enjoy.

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