THE CAVEMANS COOK BOOK

Copyright Gavin Walsh 2011 www.bootcampathome.com

Images courtesy of www.pachd.com

INTRODUCTION: WHY GO PALEO?

For tens of thousands of years the genetic make-up of mankind has hardly changed. We are the same, in most material physiological respects, as our cavemen ancestors. Yet, in recent human history, our diet has changed drastically from that which our body has evolved to process. The agricultural revolution has outpaced our evolution. The Paleo Diet has its roots in what our paleolithic ancestors are thought to have eaten: fruits, vegetables, meat, game, poultry, sh, eggs, nuts and seeds, fresh and dried herbs and spices. Our modern-day over-reliance on postindustrial age foods such as cereals, processed sugars, processed vegetable oils, dairy produce and alcohol are blamed by Paleo proponents for the virtually epidemic instances in Western populations of health complaints such as heart disease, diabetes, obesity, high blood pressure and cancer. Having grown up in Manchester on a diet dominated by bread, dairy and starchy carbs, the Paleo Diet is something which I have discovered later in life, but is something to which I try to adhere. I feel better for it every day and so I have put together some Paleo recipes for you to try, in the hope that you too will notice a difference in yourself. Enjoy! Copyright Gavin Walsh 2011 www.bootcampathome.com

Gavin
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CONTENTS

CHICKEN AND FISH Creamy Chicken Stew Baked Salmon Salmon with Garlic and Dill Paleo Chicken Wings Chicken and Pumpkin Curry BBQ Salmon in Honey Mustard Marinade White Fish with Macadamia Salsa Chicken Satay Stir-Fry Paleo Roasted Chicken Coconut Cinnamon Chicken

MEAT Lamb with Sweet Red Peppers Paleo Meatballs with Sweet Potato Ribbons Marinated Venison Steaks Ginger Beef with Mango Salsa Paleo Nutty Meatloaf Flank Steak Pesto Rollups Pork Chops with Currant Reduction Grilled Flank Steak with Pineapple Salsa Lamb Sausage and Artichoke Hash

LITE BITES & SALADS Egg and Red Pepper Salad Chicken and Egg Salad with Almond Satay Spicy Lamb and Carrot Salad Sweet Potato, Bacon and Egg Salad Tuna Apple Salad Tasty Mackerel Omelette with Lemon & Chives Broccoli and Pine Nut Soup

SIDES Honey & Balsamic Roasted Veg Nutty Cabbage Curried Chick Peas Paleo Bread

CAKES AND DESSERTS Lemon Meringue Pie Coconut Milk Ice Cream Paleo Banana Bread Paleo Pancakes Double Chocolate Cookies Ground Almond Pancakes Peach and Pecan Scramble

Copyright Gavin Walsh 2011 www.bootcampathome.com

CHICKEN & FISH

Creamy Chicken Stew Baked Salmon Salmon with Garlic and Dill Paleo Chicken Wings Chicken and Pumpkin Curry BBQ Salmon in Honey Mustard Marinade White Fish with Macadamia Salsa Chicken Satay Stir-Fry Paleo Roasted Chicken Coconut Cinnamon Chicken

Copyright Gavin Walsh 2011 www.bootcampathome.com

CREAMY CHICKEN STEW

Cooking Time: 45-50 mins Serves 4 Ingredients 500g whole chicken cup of claried butter, butter or other paleo fat onion, chopped 1 clove garlic, minced 40g cassava, almond or coconut our, or any other paleo our (optional, as its only purpose is to thicken the stew) 1 cup of homemade chicken broth or stock (you may decide to add more if you nd the stew too thick) 1 carrot, chopped 1 celery stalk, chopped 8 white button mushrooms, sliced or whole cup coconut milk 1 salad onion, sliced cup of fresh or frozen green peas sea salt and freshly ground black pepper (to taste)

Directions: 1. 2. 3. 4. 5. 6. 7. 8. Cut the chicken into pieces: two thighs, two drums, two wings and two breasts. In a saucepan, melt the cooking fat. Once melted, add in the chicken pieces and cook until golden brown on both sides. Take out the chicken and set aside. Add the onions to the same pan and cook in the leftover juices. Once they have started to turn golden, add the garlic and cook for a few minutes. If you wish to add thickening paleo our, add now and stir well. Whisk in the chicken broth. At this point you will be able to tell if the stew is too thick and add more broth/stock, or even just water, a little at a time whilst continuing to whisk. Add in the vegetables and chicken, along with any juices that have run from the resting chicken. Season to taste with sea salt and freshly ground black pepper. Allow the stew to come to a simmer and then cook, on a low simmer, covered, for about 30 minutes. Stir in the coconut milk, salad onion and peas. Cook for another 2-3 minutes, then serve.

Copyright Gavin Walsh 2011 www.bootcampathome.com

BAKED SALMON
Cooking Time: 30-35 mins Serves 6 Ingredients Directions: 1. 2. 3. 4. Place the individual salmon steaks on pieces of aluminium foil large enough to wrap every steak. Pour a tablespoon of lemon juice over each steak, sprinkle with dill and seal each steak in its piece of foil by pinching the edges, leaving a little room for expansion in the package. Place the steaks in a Pyrex dish and bake at 180C for about 30 minutes, or until the sh akes easily when tested with a fork. Serve the salmon with sprinkled chives and lime wedges. 4 salmon steaks (about 750g) 4 tbsp lemon juice 1 tsp dill weed 2 tbsp nely chopped fresh chives Lime wedges

SALMON WITH GARLIC AND DILL

Cooking Time: 30-35 mins Serves 2 Ingredients 300g salmon llet sea salt 1/8 tsp. white pepper 2 cloves garlic, minced 1 small sprig fresh dill, minced 3 slices lemon 1 salad onion, chopped

Directions: 1. 2. 3. 4. Preheat the oven to 230C. Put the salmon llet on a piece of foil large enough to wrap around the salmon. Sprinkle with salt, pepper, garlic, and minced dill. Arrange lemon slices on the top and sprinkle with chopped salad onions. Bring the edges of the foil up around the salmon and pinch edges together to seal, leaving room for expansion in the package. Place on a baking tray and cook for 20-25 minutes until the salmon akes easily when tested with a fork.

Copyright Gavin Walsh 2011 www.bootcampathome.com

PALEO CHICKEN WINGS

Cooking Time: 35-40 mins Serves 10 Ingredients Directions: 1. 2. 3. 4. 5. Preheat oven to 220C. Line 2 baking trays with baking paper. Combine the ground almonds, onion powder, garlic powder, paprika, peppers and herbs in a large plastic bag. Spray chicken wings with oil. Add one-third of the wings to ground almond mixture. Shake until well coated. Place onto prepared baking trays. Repeat with remaining ingredients. Spray the chicken with oil again and bake for 25-35 minutes or until crisp and cooked through. Serve with a fresh green salad. 225g ground almonds 1 tsp onion powder 1/2 tsp garlic powder 1/2 tsp thyme 1/2 tsp sage olive oil spray 1/2 tsp paprika powder 1/2 tsp nutmeg 2 tsp lemon pepper 1 tsp white pepper 1/4 tsp cayenne pepper 1/4 tsp black pepper 2kg chicken wings

CHICKEN AND PUMPKIN CURRY

Cooking Time: 30-35 mins Serves 6 Ingredients Directions 1. 2. 3. 4. 5. In a pan heat the oil over a low to medium heat and fry the onion and garlic on for 2 minutes. Add the chicken and cook, stirring constantly for 10-12 minutes or until chicken is cooked through. Add the pumpkin, ginger, turmeric, coriander and cumin and stir for 1-2 minutes. Add the stock and leave to simmer on a low heat for 15 minutes. Add the chopped coriander, cover the pan and cook for a further 2 minutes. Season with salt and pepper to taste and serve. 4 large chicken breasts, sliced 2 tbsp olive oil 1/ 2 tbsp ground turmeric 1 tbsp ground coriander 1 tbsp ground cumin 200g vegetable stock 1 small bunch fresh coriander, chopped sea salt and freshly ground black pepper (to taste) 500g pumpkin (or butternut squash), diced 1 small onion, diced 1 tbsp ground ginger

2 garlic cloves, nely chopped

Copyright Gavin Walsh 2011 www.bootcampathome.com

BBQ SALMON IN HONEY-MUSTARD MARINADE

Cooking Time: 30-35 mins Serves 2 Ingredients Directions: 1. 2. 3. 4. 5. Cut the salmon let in 4 pieces of same size. Take a large bowl and pour in the olive oil, honey, mustard, sh sauce, lemon and stir well. Add the pieces of sh, cover then with the oily goo and leave to marinate for at least 30 minutes. Grill them on a clean BBQ. Serve with a fresh, green salad. 250g salmon llet 3 tbsp lemon juice 3 tbsp olive oil 1 tsp mustard 1 tbsp of garum sh sauce (any non-processed sh sauce ) 2 tbsp honey pepper and garlic powder

WHITE FISH WITH MACADAMIA SALSA

Cooking Time: 10-15 mins Serves 4 Ingredients Directions 1. 2. 3. 4. Preheat your grill to medium. To prepare the salsa, put the macadamias, tomatoes, avocado, coriander and parsley in a mixing bowl, combine well. Add olive oil to coat. Leave to stand for at least 15 minutes to allow the avours to combine. Place the sh llets on a grill pan and cook for 5 minutes (or until cooked through). Place sh and salsa on a plate to serve. 2 large white sh llets e.g. cod, haddock, coley cup macadamias, halved cup chopped tomatoes 1 avocado, peeled and diced 3 tbsp coriander, chopped 3 tbsp parsley, chopped olive oil

Copyright Gavin Walsh 2011 www.bootcampathome.com

CHICKEN SATAY STIR-FRY

Cooking Time: 35-40 mins Serves 2 Ingredients 1. 2. 3. 4. 1tbsp coconut oil 450g sugar snaps 1 onion diced 2-3 tbsp cashew butter 1 small chilli nely chopped (you can also use chilli paste) 1tbsp chopped fresh ginger 1tbsp chopped garlic 1tbsp honey sea salt and freshly ground black pepper (to taste) 2 chicken breasts, diced

450g broccoli, cut into pieces 110g yellow peppers, diced

Directions: Heat the coconut oil in a pan over a medium heat and cook the chicken until it is almost done. Remove from the pan and add the onion, ginger, garlic and chilli. Saut until the onion is transparent. Put this mixture in a bowl with the cashew butter and honey and season to taste with salt and pepper to make the satay sauce. Add the broccoli to the pan and cook for 3 minutes (you may need to add a little more coconut oil to prevent sticking). Add the remaining ingredients and cook until the veg are still crunchy. Put the chicken and your satay mixture into the pan and stir well. Cook for a couple more minutes until all ingredients are well combined and nice and hot. Serve.

PALEO ROASTED CHICKEN

Cooking Time: 1hour 30 mins Serves 6 Ingredients Directions: 1. 2. 3. 4. 5. 6. Preheat oven to 225C. Clean and dry the chicken and rub with olive oil. Season the chicken inside and out with the thyme, rosemary, oregano, salt and pepper. Place the chicken in roasting pan breast up on top of the chopped onion and celery. Cook, uncovered, for approximately 1 hour 30 minutes. Remove from the oven when the chicken's juice run clear when the breast is pierced with knife. Cover the cooked chicken with aluminium foil and set aside for 30 minutes. Saut the shitake mushrooms, broccoli, onions and carrots in olive oil and garlic. Season with sea salt and fresh ground black pepper to taste. Serve! Copyright Gavin Walsh 2011 www.bootcampathome.com 1.35kg whole chicken olive oil 1 tsp dried thyme 1 tsp dried rosemary 1 tsp dried oregano 1 tsp sea salt 1 tsp course black pepper 1 red onion, chopped 1 stalk celery (leaves removed cleaned and cut in 4 - 5 pieces) 1 punnet shitake mushrooms, 1 head of broccoli, 1 red onion and 10 large carrots (chopped into chunks) 3 garlic cloves, chopped

COCONUT CINNAMON CHICKEN

Cooking Time: 35-40 mins Serves 4 Ingredients 450g boneless, skinless, chicken breasts 110g nely chopped almonds 110g unsweetened, shredded coconut 1/2 tsp cinnamon 400g tin coconut milk

Directions: 1. 2. 3. 4. 5. Preheat oven to 200C. Mix the shredded coconut, almonds, and cinnamon in a bowl. Pour the coconut milk into a separate bowl. Dip the chicken breasts in the coconut milk, roll in the coconut/almond/cinnamon mixture and place on a baking tray. Bake for 20-25 minutes. Serve with crunchy salad or stir fried vegetables.

Copyright Gavin Walsh 2011 www.bootcampathome.com

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MEAT
Lamb with Sweet Red Peppers Paleo Meatballs with Sweet Potato Ribbons Marinated Venison Steaks Ginger Beef with Mango Salsa Paleo Nutty Meatloaf Flank Steak Pesto Rollups Pork Chops with Currant Reduction Grilled Flank Steak with Pineapple Salsa Lamb Sausage and Artichoke Hash with Poached Egg

Copyright Gavin Walsh 2011 www.bootcampathome.com

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LAMB WITH SWEET RED PEPPERS

Cooking Time: 50-60 mins Serves 4 Ingredients 750g boneless leg of lamb, cut into 1 1/2 inch pieces 1/2 tsp ground black pepper 2 tbsp olive oil 2 garlic cloves, chopped 1 cup hot water 2 tbsp chopped fresh parsley 1 red bell pepper, cut into 1 1/2 to 2 inch pieces

Directions: 1. 2. 3. 4. 5. Season the lamb with half the pepper. In a large frying pan, heat the oil over high heat. Add the lamb and cook, turning frequently, for 4-5 minutes, or until brown on all sides. Add the garlic, water and remaining pepper and bring to the boil. Reduce the heat to medium, and cook, partially covered, for 30 minutes. Remove the lid and cook for a further 10 minutes, or until the lamb is fork tender. Add the parsley and red peppers to the pan. Cook for 10 minutes, or until the peppers are just tender. Serve.

PALEO MEATBALLS WITH SWEET POTATO RIBBONS

Cooking Time: 20-25 mins Serves 4 Ingredients 500g mince 1tsp salt 1/2 cup ground almonds 1 large bag baby spinach 1tsp dijon mustard (optional) 1 tsp tomato puree 2 tbsp fresh sage, chopped (or dried if you cant get fresh) 1 large sweet potato, peeled and sliced into ribbons using a vegetable peeler Olive oil

Directions: 1. 2. 3. 4. 5. 6. 7. 8. Preheat oven to 180C. Put the spinach in a bowl and cover with boiling water. Leave for 2 minutes before draining well. Chop. Place the spinach in a bowl with the mince, salt, ground almonds, mustard, tomato puree and sage. Combine well. Roll into golf ball size pieces and place on an oven proof baking tray lined with baking paper. Bake for 10-15 minutes, or until browned and cooked through. Meanwhile, heat enough oil in a frying pan for deep frying. Place a small handful of sweet potato ribbons in the frying pan and fry for 2-3 minutes, or until lightly browned. Transfer from the frying pan onto a plate lined with kitchen roll to drain. Repeat with the remaining sweet potato. To serve, place the sweet potato ribbons on a plate and top with meatballs.
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Copyright Gavin Walsh 2011 www.bootcampathome.com

MARINATED VENISON STEAKS

Cooking Time: 35-40 mins Serves 4 Ingredients 500g Venison Steaks 1tbsp Worcester Sauce 1/3 cup good-quality BBQ Sauce Pepper to taste

Directions: 1. 2. 3. 4. Put all ingredients into a bowl or bag and mix well. Allow to marinade for at least 30 minutes. Place your steaks on a grill pan and grill under a preheated, medium hot grill for 3 minutes on either side. Transfer from the grill and allow to sit for 2 minutes. Plate and serve with your favorite Paleo Diet side.

GINGER BEEF WITH MANGO SALSA

Cooking Time: 45-50 mins Serves 6 Ingredients 2 beef inside skirt steaks (900g steak) Iceberg lettuce leaves Mango Salsa: 225 g green mango, nely diced 1/2 small red onion, thinly sliced 1 avocado, nely diced 1/3 cup cilantro leaves, nely diced tsp freshly grated ginger 1 tsp garlic powder 1 tbsp fresh squeezed lime juice 2 tbsp olive oil cup wheat free tamari 1 tbsp Thai sh sauce 1 tsp fresh grated ginger Large pinch of cayenne pepper

Marinade:

Freshly ground black pepper to taste

Directions: 1. 2. 3. 4. Mix the ingredients for the marinade.Cut each steak into three equal pieces and toss in the marinade until all well coated.Let the steaksmarinade at room temperature for 20 minutes and then grill for 1-2 minutes on each side.Remove the steak from the grill and let it rest for 10 minutes while you prepare the mango salsa. In another mixing bowl, gently combine the mango salsa ingredients and keep to one side. Thinly slice the grilled steak into strips. To serve, place a few lettuce leaves on each plate, top with a serving of steak strips and nish with a large scoop of the mango salsa. Yum!

Copyright Gavin Walsh 2011 www.bootcampathome.com

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PALEO NUTTY MEATLOAF

Cooking Time: 1 hour 40 mins Serves 4 Ingredients 500g minced beef 5 cloves of garlic, chopped 1 green pepper, nely chopped 1 tsp basil, nely chopped 1 tsp rosemary, nely chopped 1 tsp thyme, nely chopped 110g of ground almonds, chopped pecans or walnuts and ground black pepper (to taste) mixed 2 eggs

Directions: 1. 2. 3. 4. Combine all the ingredients in a bowl. Refrigerate the mixture for 30-40 minutes. Grease a loaf tin with olive oil and press the beef mixture into the greased loaf pan. Bake for around 75 minutes.

FLANK STEAK PESTO ROLL-UPS

Cooking Time: 20 mins Serves 6 Ingredients 6 garlic cloves 70 ml olive oil 70g pine nuts 1/2 bunch of parsley 225g arugula freshly ground black pepper (to taste) 700g beef ank steak/bavette, preferably grass fed

Directions: 1. 2. 3. 4. In a blender, puree the garlic, pine nuts and the olive oil. Add the parsley and arugula, continue blending until a creamy pesto has formed. Cut the steak into strips about 2-3 inches wide. Lay them out on a plate, then top each steak strip with the pesto. Roll up the meat, starting at the smaller end. Secure each roll with a toothpick. Place the steak rolls on a grill pan over a medium heat, cooking for around 3 minutes on either side. Serve with a Paleo salad of your choice.

Copyright Gavin Walsh 2011 www.bootcampathome.com

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PORK CHOPS WITH CURRANT REDUCTION

Cooking Time: 25 mins Serves 4 Ingredients 700g pork sirloin chops 2 tbsp coconut oil sea salt and fresh ground pepper 110g red wine vinegar 60g beef broth 4 tbsp redcurrants 1 tbsp chives, chopped 2 tbsp pineapple 1 tsp diced jalapenos

Directions: 1. 2. 3. 4. Preheat the oven to 200C. Oil a large oven-proof dish and place it in the oven. Use the remaining oil to oil a large frying pan. Meanwhile, either crush the pineapple and jalapeno together in a small bowl, or use a small food processor to chop well. Set aside. Season the pork chops with salt and pepper, then sear for 2 minutes on each side in the frying pan. Transfer the seared pork to the oven dish and cook for 15 minutes. Add the red wine vinegar to the frying pan and de-glaze for 2 minutes. Add the remaining ingredients and stir. Reduce until thickened. Top the pork with the reduction and serve with mashed sweet potato.

GRILLED FLANK STEAK WITH PINEAPPLE SALSA

Cooking Time: 5 mins Serves 4 Ingredients 450g ank steak, preferably grass fed 2 tsp olive oil 1 tsp chipotle powder 4 slices of pineapple or pineapple rings 300g red bell peppers, nely chopped 1 red onion, nely chopped 60g chopped cilantro 2 tbsp lime juice

Directions: 1. 2. 3. 4. Preheat the grill to medium. Mix the oil and chipotle powder in a bowl and spread on both sides of the steak, then grill for around 5 minutes on either side (to taste). Remove to a plate and cover for 10 minutes. Meanwhile, grill the pineapple rings for 2-3 minutes on each side, then dice and place in a bowl. Add the remaining ingredients and mix well. Slice the steak thinly and serve, topped with the salsa.
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Copyright Gavin Walsh 2011 www.bootcampathome.com

LAMB SAUSAGE AND ARTICHOKE HASH WITH POACHED EGG

Cooking Time: 15 minutes Serves 2 Ingredients 30g bacon, chopped 2 Moroccan lamb sausages, chopped into pieces 400g tin artichoke hearts, sliced 1-2 eggs Sea salt and freshly ground black pepper to taste

Directions: 1. 2. 3. 4. Chop the bacon and add to a frying pan over a medium heat. Once the bacon has softened, add the sausage and artichokes. Stir well, cooking until soft and season to taste. Meanwhile, poach your eggs. Serve the artichoke hash topped with either 1 or 2 eggs. Add sea salt and fresh ground pepper to taste.

Copyright Gavin Walsh 2011 www.bootcampathome.com

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LIGHT BITES & SALADS

Egg, Bacon and Red Pepper Salad Chicken and Egg Salad with Almond Satay Spicy Lamb and Carrot Salad Sweet Potato, Bacon and Egg Salad Tuna Apple Salad Tasty Mackerel Omelette with Lemon & Chives Broccoli and Pine Nut Soup

Copyright Gavin Walsh 2011 www.bootcampathome.com

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EGG, BACON AND RED PEPPER SALAD

Cooking Time: 15-20 mins Serves 1 Ingredients 1 boiled eggs, diced 1 bacon medallions, diced 1tbsp oil 50g pepper , diced 30g parsley, chopped tbsp mayonnaise

Directions: 1. 2. 3. Place the oil and bacon in a frying pan over a medium heat and cook until the bacon has started to crisp. Remove the excess oil and place the bacon into a mixing bowl with the boiled eggs, pepper, parsley and mayonnaise. Combine well. To serve, place some salad leaves on a plate and top with the egg and pepper mixture..

CHICKEN AND EGG SALAD WITH ALMOND SATAY

Cooking Time: 15-20 mins Serves 4 Ingredients 2 eggs, boiled, cut into quarters 450g rocket leaves 1 carrot, nely diced Almond satay: 2 garlic cloves, crushed 1tbsp oil 60g almond butter 60g coconut cream 1tbsp soy sauce Chilli akes 1 small white onion, nely chopped 1 chicken breast, poached and shredded

a green pepper, diced

Directions: 1. 2. 3. 4. 5. To make the almond satay, add the oil to a frying pan. Fry the onion and garlic on low heat for 5 minutes or until slightly browned. Add the almond butter, coconut cream and soy sauce and stir constantly until thickened. If you like a crunchy sauce, add some chopped almonds to the mixture. Remove from heat and stir in chilli akes to taste. Leave to cool slightly and remove excess oil. Place the chicken, rocket, carrot and pepper in a mixing bowl and combine well. To serve, place the rocket mixture on a plate with the egg quarters and spoon the almond satay on top.

Copyright Gavin Walsh 2011 www.bootcampathome.com

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SPICY LAMB AND CARROT SALAD

Cooking Time: 20-25 mins Serves 4 Ingredients 300g minced lamb 1 tsp garam masala pinch of Sea salt 250g carrots, peeled 1/2 tbsp sesame seeds Dressing: 1/2 tsp cumin seeds 1/2 small red onion/tsp shallots nely chopped 1/2 lemon, zest and juice 1/2 heaped tsp freshly grated ginger olive oil

small bunch fresh coriander, leaves picked small bunch fresh mint, leaves picked

Directions: 1. 2. 3. 4. 5. 6. 7. In a frying pan fry the lamb mince until all the fat starts running out of it. Add the garam masala, a pinch of salt and stir. Keep frying until the meat is crispy. Then pour onto a plate, cover and set aside. Cut the carrots into long, thin strips with a peeler and set them aside. Wipe the fat from the frying pan and, over a moderate heat, toast the cumin seeds for 30 seconds. Put them into a pestle and mortar and grind them up. Put the pan back on the heat and roast the sesame seeds until golden. Put them on a plate. Chop the onion into thin slices. To make the dressing, put the lemon zest and juice into a bowl and add the shallots or onion, grated ginger and ground cumin. Whisk everything together with about 3 tablespoons olive oil. Pour the dressing over the carrots, add the coriander and mint leaves, and mix well. Split the lamb between 2 plates and put the dressed salad on top. Sprinkle with the toasted sesame seeds.

SWEET POTATO, BACON AND EGG SALAD

Cooking Time: 30 mins Serves 2 Ingredients 150g diced sweet potato 2 eggs 2 rashers of bacon, diced 1 tbsp olive oil 4 tbsp dill, nely chopped 2 tbsp mayonnaise 2 tbsp lemon juice

Directions: 1. 2. 3. Boil the eggs for 4-6 minutes. Peel and dice. Boil the sweet potato for 4-5 minutes or until cooked through. Place a frying pan on medium-high heat, add the olive oil and bacon and fry until browned and slightly crunchy. In a bowl, add the dill, mayonnaise and lemon juice. Add the eggs, sweet potato, bacon and mayonnaise and combine well. Copyright Gavin Walsh 2011 www.bootcampathome.com
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TUNA AND APPLE SALAD

Cooking Time: 4 mins Serves 1 Ingredients 1 tin tuna chunks in spring water 1 medium carrot 1 small apple 5 macadamia nuts, chopped

Directions: 1. 2. 3. 4. Dice the apple and add to a bowl. Chop the carrot into the bowl. Add the tuna. Top with the macadamia nuts

TASTY MACKEREL OMELETTE WITH LEMON AND CHIVES

Cooking Time: 10-15 mins Serves 4 Ingredients 1 tbsp olive oil 4 spring onions cleaned & sliced 200g of smoked sh without skin (eel,mackerel or trout are all good) 1 lemon black pepper 5 free range eggs 1/2 tbsp chives

Directions: 1. 2. 3. 4. 5. 6. Heat the olive oil in a pan and add the chopped scallions. Tear the sh into large uneven chunks and add them to the pan. Mix well with the oil and spring onion mixture. Grate in half of the lemon zest and add a pinch of black pepper. Turn down the heat. Beat the eggs in a bowl. Add another small pinch of black pepper and a pinch of sea salt. Spread the mixture in the pan evenly then pour the eggs over it. Stir gently to make sure the liquid egg lls the holes. When the eggs are no longer liquid, turn the heat down to low. Cook until done and then sprinkle with chives. Cut the rest of the lemon in two and serve for squeezing over the omelette.

Copyright Gavin Walsh 2011 www.bootcampathome.com

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BROCCOLI AND PINE NUT SOUP

Cooking Time: 15-20 mins Serves 6 Ingredients 1 onion, diced 1 tbsp olive oil 700g broccoli 700g chicken stock 60g pine-nuts, toasted

Directions: 1. 2. 3. 4. Fry the onion in a pan with oil on a medium heat until slightly browned. Mix the broccoli and stock and simmer for 10-15 minutes or until the broccoli has softened. Place in a food processor and blend with the pine nuts until smooth. Heat to serve.

Copyright Gavin Walsh 2011 www.bootcampathome.com

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SIDES
Honey & Balsamic Roasted Veg Nutty Cabbage Curried Chick Peas Paleo Bread

Copyright Gavin Walsh 2011 www.bootcampathome.com

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HONEY AND BALSAMIC ROASTED VEG

Cooking Time: 30-40 mins Serves 4 Ingredients 2 bunches baby carrots, washed and ends cut off 5 red onions, peeled and chopped into chunks 1 red pepper, chopped into chunks 1 punnet chestnut mushrooms 2tbsp olive oil 3tbsp balsamic vinegar 2tbsp honey

Directions: 1. 2. 3. 4. Preheat an oven to 180C. Spread the carrots, onions, pepper and mushrooms on a roasting tray. In a small bowl combine the olive oil, balsamic vinegar and honey then pour over the vegetables. Toss the vegetables in the mixture. Place in the oven and bake for 3040 minutes or until vegetables are tender and golden.

NUTTY CABBAGE
Cooking Time: 30 mins Serves 4 Ingredients 1/2 head of cabbage, shredded (about 10 cups) 1 tbsp hazelnut oil roasted 110g chopped onions 60 ml apple cider vinegar 60g blanched almonds 1 tbsp unsweetened apple sauce (peel and slice a cooking apple, cook with a little water in a saucepan over a low heat until it forms a puree) 1 tbsp sesame seeds sea salt and freshly ground pepper to taste

Directions: 1. 2. 3. 4. Saut the onions in the oil in a frying pan over a medium heat. When the onions begin to soften, add the cabbage to the pan, along with the vinegar. Cover and reduce the heat to medium-low. Cook for 20 minutes, mixing occasionally. Add the remaining ingredients and cook for a further 5 minutes. Serve warm or chilled

Copyright Gavin Walsh 2011 www.bootcampathome.com

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CURRIED CHICK PEAS

Cooking Time: 30 mins Serves 4 Ingredients 2 tsp coconut oil 350g cabbage 180g onion diced 180g sweet bell pepper (yellow and orange), diced 180ml coconut Milk 1-2 tsp grated fresh ginger 1-2 tsp chopped garlic 2tsp curry powder 1 can chick peas, rinsed thoroughly

Directions: 1. 2. 3. Add coconut oil to a frying pan over a medium heat and saut the cabbage until it shrinks down. Add the onion and peppers and saut for 3-4minutes or until just softening. Add the remaining ingredients and stir well. Cover and simmer for about 5 minutes until the chick peas have warmed all the way through.

PALEO BREAD
Cooking Time: 35 mins Serves 2 Ingredients 150g ax meal 70g ground almonds 1 1/2 tsp baking powder sea salt and freshly ground pepper (to taste) around 3 tsp olive oil or coconut oil 2 eggs optional: crushed fresh thyme, sage, oregano, rosemary or cinnamon to taste water to make the batter pourable

Directions: 1. 2. 3. In a mixing bowl, combine the dry ingredients. In another bowl, beat the eggs. Mix all ingredients together and pour the batter into a greased loaf tin. Bake in a preheated oven at 180C for approximately 30 minutes until baked through.

Copyright Gavin Walsh 2011 www.bootcampathome.com

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CAKES & DESSERTS

Lemon Meringue Pie Coconut Milk Ice Cream Paleo Banana Bread Paleo Pancakes Double Chocolate Cookies Ground Almond Pancakes Peach and Pecan Scramble

Youll be earning them!

Copyright Gavin Walsh 2011 www.bootcampathome.com

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LEMON MERINGUE PIE

Cooking Time: 15-20 mins Serves 4 Ingredients Lemon Filling Meringue 5 egg whites 2 tbsp maple syrup 1 cup lemon juice 110 ml maple syrup 110 ml coconut milk 4tbsp arrow root 5 egg yolks

5 tsp nely grated lemon rind (approximately 4 lemons)

Directions: 1. 2. 3. 4. 5. 6. Preheat oven to 160C. Put the lemon juice, lemon rind and maple syrup in a pan over a low heat. In a small bowl, combine the coconut milk and arrow root powder. Add to the lemon juice mixture, stirring constantly until simmering. Beat the egg yolks together in a small bowl and then add to simmering lemon mixture, stirring constantly for 3-4 minutes, or until the mixture has thickened. Pour into a pie dish. To make the meringue, beat the egg whites and maple syrup in a medium-sized mixing bowl until stiff peaks form. Spoon the meringue on top of the lemon lling then place into oven and bake for 8-10 minutes, or until lightly browned. Cool before serving.

COCONUT MILK ICE CREAM

Cooking Time: 15-20 mins Serves 6 Ingredients 1. 2. 3. 4. 5. 4 egg yolks 110 ml honey 1 (400g) can light coconut milk 1 (400g) can regular coconut milk 2 tsp vanilla extract YOU WILL NEED AN ICE-CREAM MAKER

Directions: In a bowl, whisk the egg yolks and sugar together until the mixture becomes pale yellow, in colour. Add all the coconut milk and whisk again until well blended. Add the coconut mixture to a saucepan and cook over a medium heat, stirring constantly, until just thickened and the mixture coats the back of a spoon (approx. 10 mins). Be sure not to let the mixture boil. Remove the pan from the heat and stir in the vanilla. Transfer the contents of the pan to a bowl and chill until cool. Process the mixture in an ice cream maker according to the manufacturers instructions and then transfer to a container with a lid and freeze until rm.

Copyright Gavin Walsh 2011 www.bootcampathome.com

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PALEO BANANA BREAD

Cooking Time: 35-40 mins Serves 8 Ingredients Directions: 1. 2. 3. 4. 5. 6. Preheat oven to 190C. Sift the dry ingredients together in a large bowl. In a separate bowl, add the mashed bananas, eggs, honey and vanilla and mix well. Make a well in the dry ingredients and pour in the wet ingredients. Stir until combined. Normally with breads or mufn recipes, you dont want to over mix, but since theres no gluten here, mix to your hearts content. The mufns wont get gummy or icky. Fill greased mufn tins, baking cups, mini-loaf pans or big loaf pans about 3/4 full. Bake the mufns for 23-25 minutes and loaves for 30 minutes, or until a toothpick inserted in the enter comes out clean. Let it cool slightly and enjoy with a pat of almond butter, coconut oil or grass-fed butter. 450g ground almonds 1/4 cup axseed our 2 tsp cinnamon 1 tsp baking soda 1 tsp baking powder 170g chopped nuts (pecans or walnuts work well) 4 ripe bananas (mashed well) 2 tbsp honey 4 eggs 1 tsp vanilla extract

PALEO PANCAKES
Cooking Time: 20-25 mins Serves 5 Ingredients 1. 2. 3. 4. 225g ground almonds 3 eggs 1/4 tsp vanilla extract 1/4 tsp cinnamon blueberries or diced apples (optional) coconut oil to cook maple syrup to serve

Directions: Combine all the ingredients in a mixing bowl. Heat a frying pan over a medium heat, add a bit of coconut oil or butter to coat and pour 1/8 of the pancake batter, quickly turning the pan around to spread the pancake over the pan. Cook until brown on the underside, then ip and cook for another minute on the other side. Serve with a drizzle of maple syrup.

Copyright Gavin Walsh 2011 www.bootcampathome.com

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DOUBLE CHOCOLATE COOKIES

Cooking Time: 15-20 mins Ingredients 225g almond butter 1 tbsp melted claried butter or coconut oil 1 egg 60g cocoa powder 60g dark chocolate chips 2 tsp vanilla extract pinch of ne sea salt

Directions: 1. 2. 3. 4. 5. Preheat oven to 180C. Mix all the ingredients together in a bowl. Line a large baking sheet with baking paper, scoop out pieces of dough about 1 tbsp in size and press them on the parchment paper in the shape of a cookie. The cookies wont expand or change shape when cooked. Place in the oven to bake for about 12-15 minutes, until just cooked. Turn onto a wire rack to cool and serve with a glass of milk yum!

GROUND ALMOND PANCAKES

Cooking Time: 5-10 mins Serves 6 Ingredients 1. 2. 3. 4. 5. 225 g ground almonds 2 eggs 60 ml water 1 tbsp honey 1 tsp vanilla extract A pinch of ground cinnamon Coconut oil or claried butter for cooking pinch of salt fresh fruit and maple syrup to serve

Directions: Combine the eggs, honey and vanilla extract in a bowl and whisk together. Add the ground almonds, cinnamon and a pinch of salt and combine well. Heat a frying pan over a medium heat, add a bit of coconut oil or butter to coat and pour 1/8 of the pancake batter, quickly turning the pan around to spread the pancake over the whole pan. Cook until brown on the underside, then ip and cook for another minute on the other side. Serve with fresh fruit and a drizzle of maple syrup.

Copyright Gavin Walsh 2011 www.bootcampathome.com

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PEACH AND PECAN SCRAMBLE

Cooking Time: 5 mins Serves 1 Ingredients 1 peach, diced 2 tbsp chopped pecans 1 tsp olive oil 2 eggs 1 tbsp unsweetened apple sauce (peel and slice a cooking apple, cook with a little water in a saucepan over a low heat until it forms a puree) 1/8 tsp cinnamon

Directions: 1. 2. 3. 4. 5. Heat the olive oil in a small frying pan over medium heat. Add the peaches and pecans to the pan and stir fry for 2-3 minutes, or until the peaches soften. Meanwhile, crack the eggs into a bowl, add the apple sauce and cinnamon, and beat well. Add to the pan, mixing frequently. When the eggs have set, serve and enjoy!

Copyright Gavin Walsh 2011 www.bootcampathome.com

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