Recipes
PaleoMeal & Whey Cool Whey Protein Smoothies
Rachael's Mean Green Power Protein
Rachael and her friends love it and she hopes you will too!
1-2 scoops Vanilla PaleoMeal by DFH
2 tsp Omega Marine Liquid by DFH (or 1 Tbsp Berry Frutol by Pharmax)
1-3 teaspoons PaleoGreens by DFH (use unflavored if adding in fruit to flavor)
Optional 1/4 cup fruit (berries, banana, kiwi)
Optional 1 Tbsp PaleoFiber by DFH
Mix all ingredients with about 6 oz. of water into a shaker or blender, and shake thoroughly!
Rachael's Red Revelation Protein Shake
1-2 scoops Whey Cool Protein by DFH
1 tsp Omega Marine Liquid by DFH or 1 Tbsp Berry Frutol by Pharmax
1-3 teaspoons PaleoReds by DFH
(optional 1 Tbsp PaleoFiber by DFH)
Mix all ingredients with about 6 oz. of water into a shaker or blender, and shake thoroughly!
Berry Bliss
1 scoop Strawberry Paleomeal
½ cup fresh or frozen berries
1/3 banana
½ cup water or milk (almond, rice, goat, etc)
Stop Cravings Shake
This unique shake was created for those who need extra support in controlling food cravings!
1-2 scoops Chocolate PaleoMeal
½ teaspoon Tyrosine powder
1 teaspoon Glutamine powder
1 Tbsp PaleoFiber by DFH
4-8 oz pure spring water
4 oz ice
Strawberry Banana Post Workout Recovery Shake
Enjoy this after your workout to replenish lost nutrients and optimize the benefits of your workout routine!
1-2 scoops Strawberry PaleoMeal
½ cup frozen banana chunks
4-8 oz pure, filtered water
1 teaspoon Glutamine powder
½ teaspoon Phosphatidyl Serine Powder
½ teaspoon Carnitine Tartrate Powder
1 tsp Omega Marine Liquid by DFH
(optional 1 Tbsp PaleoFiber by DFH)
Detox Shake
This is ideal for those needing support with detoxification!
1 tablespoon Raspberry MSM
1 tablespoon PaleoGreens
1-2 scoops Strawberry PaleoMeal
1 teaspoon Taurine Powder
1 Tbsp PaleoFiber by DFH
1 tsp Omega Marine Liquid by DFH
4-8 oz. pure, filtered water
4 oz. ice
Gut Healing Formula Shake
This fresh-tasting formula contains nutrition for supporting the gastrointestinal tract!
1-2 scoops Vanilla PaleoMeal
1-2 teaspoons Glutamine powder
1 teaspoon Genuine Norwegian Cod Liver Oil by DFH
1 Tbsp PaleoFiber by DFH
1/2 - 1 cup apple sauce or frozen apple slices
Brain Boost Shake
Energize your brain activity with this revitalizing shake!
1 tsp Genuine Norwegian Cod Liver Oil by DFH
½ teaspoon Brain Vitale powder
1 scoop Strawberry PaleoMeal
½ cup frozen berries
4-8 oz pure, filtered water
Orange Dreamsicle Dessert Smoothie
16 oz. plain rice milk
2 scoops Strawberry PaleoMeal
1 tbsp. C+BioFizz
3 tbsps organic plain yogurt
Blend and Enjoy
The Basic Star (Fat burning/weight loss/liver detoxification & GI health)
Once or twice daily, blend or stir in 1 scoop PaleoMeal whey protein into 8-10 oz. cold filtered water or 8-10oz. milk (or Almond milk).
The Healthy Berry
1 cup filtered water, ½ cup frozen organic berries of choice, 1 scoop PaleoMeal, 1 tsp Omega Marine Liquid by DFH, and 1 Tbsp PaleoFiber by DFH.
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The Juice Jam (Meal replacement/snack/pre- or post-workout)
½ cup fruit juice (organic), ½ cup water, 1 scoop Vanilla PaleoMeal, and 1 tsp Omega Marine Liquid by DFH.
Treats
The Protein Pina Colada
¼ cup coconut milk, ½ cup water, ½ cup frozen pineapple, ½ banana, 2 scoops PaleoMeal (ice optional).
The Hearty Health Nut
10 oz. filtered water, 1 tsp. Almond or Cashew Butter, ½ banana, 1-2 scoops PaleoMeal
The Coconut Kickboxer
½ cup water, ½ cup almond milk, 1 scoop PaleoMeal, 2 Tbsp. coconut flakes (or fresh slices), and a splash vanilla extract.
The Berry Yoga
½ cup Rice Milk, ½ cup water, ½ cup frozen organic berries, ½ banana, 1-2 scoops PaleoMeal
The Wooly Mammoth
½ cup plain yogurt, ½ cup water, ½ cup almond milk, 1 scoop PaleoMeal, 2 tbsp. coconut, and a splash of vanilla extract and blend.
The Pterodactyl
½ cup vanilla yogurt, ½ cup water, ½ of a small banana, 1 scoop PaleoMeal, 1tsp. peanut butter, and ¼ tsp. cocoa and blend.
The T-Rex Peach
1 cup plain or vanilla rice milk, ½ cup peaches, 1 scoop PaleoMeal handful of ice cubes and blend.
The Sling Shot
½ cup vanilla yogurt, ½ cup raspberries, ½ small banana, 1 scoop PaleoMeal, ½ cup water and blend.
The Nomad
1 cup Rice or Almond milk (any flavor) and 1 scoop PaleoMeal, shake and go. top
Power Oatmeal
Take your oatmeal from plain to powerful with this recipe!
To one cup of long cooking oatmeal add:
1 scoop Vanilla or Strawberry PaleoMeal
1 tablespoon freshly chopped raw nuts
½ cup berries
Xylitol, cinnamon, and/or vanilla extract to taste
Cristiana’s Nutella Blend
We think you'll go nuts for nutrition after tasting this delicious spread.
Try it on apple slices! Add 1 tablespoon water to
2 tablespoons Chocolate PaleoMeal until it looks
like chocolate sauce (~ 5sec)
Mix in 1 tablespoon almond butter & enjoy
Ground flaxseeds (optional)
PB and J
A unique version of a classic!
Warm frozen strawberries in their own juice (no sugar added)
Stir in Vanilla or Strawberry PaleoMeal
Swirl in 1 tablespoon natural peanut butter
Add Xylitol for sweetness if desired
Power Oatmeal
1 cup steel cut oats or other long cooking whole grain cereal
after cooking add:
¼ cup blueberries
1 scoop vanilla PaleoMeal
1 tsp Xylitol powder
Top with 1 Tbsp raw chopped nuts
Power Cookies
Replace 1/2 cup flour with ½ cup vanilla PaleoMeal
Berry Compote
Warm up 1 cup frozen berries
Top with:
1 scoop vanilla or Strawberry PaleoMeal
1 tsp Xylitol powder
1 tbs raw chopped nuts
Yogurt Enhancer
Add any flavor of PaleoMeal to unsweetened yogurt
Cottage Cheese Parfait
Top 1 cup of cottage cheese with ½ cup berries and a blend
of 1 scoop of vanilla PaleoMeal and 1 tbs of flaxseed meal
or raw chopped nuts
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Salad Dressings
Basic Dressing
Makes about ¾ cup
1 teaspoon Dijon-type mustard, smooth or grainy
2 tablespoons plus 1 teaspoon raw wine vinegar
½ cup extra virgin olive oil
1 tablespoon flax oil
Dip a fork into the jar of mustard and transfer about 1 teaspoon to a small bowl. Add vinegar and mix around. Add olive oil in a thin stream, stirring all the while with the fork, until oil is mixed in well. Add flax oil and use immediately.
Herb Dressing
Makes about ¾ cup
¾ cup basic dressing
1 teaspoon finely chopped fresh herbs, such as parsley, tarragon, thyme, basil or oregano
Prepare basic dressing and stir in herbs.
Garlic Dressing
Makes about ¾ cup
¾ cup basic dressing
1 clove garlic
Prepare basic dressing. Peel garlic clove and mash in garlic press. Stir into dressing.
Let sit a few minutes to allow amalgamation of flavor.
Balsamic Dressing
Makes about ¾ cup
1 teaspoon Dijon-type mustard, smooth or grainy
2 tablespoons plus 1 teaspoon balsamic vinegar
½ cup extra virgin olive oil
1 tablespoon flax oil
Dip a fork into the jar of mustard and transfer about 1 teaspoon to a small bowl. Add vinegar and mix around.
Add olive oil in a thin stream, stirring all the while with the fork, until oil is mixed in well. Add flax oil and use immediately.
Sun-Dried Tomato Dressing
Makes about ¾ cup
¾ cup basic dressing
1 teaspoon sun-dried tomato flakes
1 teaspoon chives or green onion, finely chopped
Prepare basic dressing. Add tomato flakes and let stand a few minutes to allow flakes to soften.
Before serving add chopped chives or green onions.
Walnut Dressing
Makes about ½ cup
2 tablespoons sherry vinegar
2 tablespoons unrefined walnut oil
6 tablespoons extra virgin olive oil
Like flax oil, walnut oil is rich in omega-3 fatty acids. By unrefined walnut oil in dark cans and store in refrigerator.
Place all ingredients in a bowl and mix with a fork.
Creamy Dressing
Makes about 1 cup
¾ cup basic or herb dressing
¼ cup piima cream or crème fraiche
Prepare basic dressing and blend in cream with a fork.
Roasted Tomato Dressing
Makes about 2 cups
1 pound firm plum tomatoes
1 cup extra virgin olive oil
¼ cup balsamic vinegar
¼ cup shallots or green onions, finely chopped
1 teaspoon raw honey
2 tablespoons fresh basil, finely chopped
1 teaspoon fresh oregano, finely chopped
1 tablespoon parsley, finely chopped
2 tablespoons flax oil
This is a delicious dressing for salads in winter! Wash and dry the tomatoes. Brush with olive oil and set in a shallow glass pan. Roast in 400 degree oven about 30 minutes until skin begins to blister. Cool completely. Chop and set aside.
Whisk remaining ingredients except flax oil together in a bowl and season to taste with sea salt and pepper. Stir in tomatoes. Let dressing sit an hour or so to amalgamate flavors. Just before serving stir in flax oil. Store leftovers in refrigerator.
Creamy Mayonnaise Dressing
Makes about 1 ¼ cups
¾ cup basic dressing
¼ cup piima cream or crème fraiche
¼ cup mayonnaise
1 tablespoon fresh herbs, finely chopped
Place all ingredients in a jar and shake vigorously, or blend in a bowl with a whisk.
Cilantro Lime Dressing
Makes about ¾ cup
½ cup extra virgin olive oil
1 tablespoon flax oil
3 tablespoons fresh lime juice
1 tablespoon cilantro, finely chopped
¼ teaspoon dried oregano
dash cayenne pepper
pinch stevia powder
Place all ingredients in a bowl and stir vigorously with a fork.
Mexican Dressing
Makes about ¾ cup
½ cup extra virgin olive oil
1 tablespoon flax oil
3 tablespoons raw wine vinegar
pinch stevia powder
1 clove garlic, peeled and mashed
½ teaspoon dried oregano
¼ teaspoon chile powder
Place all ingredients in a bowl and stir vigorously with a fork.
Blue Cheese Dressing
Makes about 1 cup
¾ cup basic dressing
2-4 tablespoons crumbled blue cheese
If possible, use genuine Roquefort cheese made from sheep milk, which is rich in lauric acid. Place all ingredients in a food processor and pulse a few times until blended, or mash cheese into dressing with fork.
Anchovy Dressing
Makes about 1 ¼ cup
1 can anchovies packed in olive oil
¾ cup extra virgin olive oil
1 tablespoon flax oil
1 clove garlic, peeled and mashed
1 teaspoon Dijon-type mustard
¼ cup raw wine vinegar
1 tablespoon fresh lemon juice
Place all ingredients in a food processor and blend until smooth.
Caesar Dressing
Makes about ¾ cup
½ to 1 teaspoon Dijon-type mustard
1 tablespoon raw wine vinegar
1 tablespoon fresh lemon juice
1 tablespoon finely grated Parmesan cheese
½ cup extra virgin olive oil
1 tablespoon flax oil
1 egg yolk
2 anchovy filets
1 clove garlic, peeled and mashed
Place all ingredients in a food processor and blend until smooth.
Lemon Honey Dressing
Makes about ¾ cup
1/3 cup fresh lemon juice
1/3 cup extra virgin olive oil
1 teaspoon flax oil
1 tablespoon or more raw honey
Mix lemon juice with olive oil. Whisk in 1 tablespoon honey. Add more if desired.
Lemon Pepper Dressing
Makes about ¾ cup
2 tablespoons fresh lemon juice
1 tablespoon raw wine vinegar
¼ teaspoon sea salt
½ teaspoon cracked pepper
dash stevia powder
1 clove garlic, peeled and mashed
½ cup extra virgin olive oil
1 tablespoon flax oil
Place all ingredients in a bowl and stir vigorously with a fork.
Orange Dressing
Makes about ¾ cup
3 tablespoons fresh orange juice
½ teaspoon finely grated orange rind
1 tablespoon raw wine vinegar
½ cup extra virgin olive oil
1 tablespoon flax oil
Wash the orange rind well before grating. Place all ingredients in a bowl and stir vigorously with a fork.
Oriental Dressing
Makes about 1 ¼ cups
4 tablespoons rice vinegar
2 tablespoons soy sauce
2 teaspoons freshly grated ginger
2 teaspoons toasted sesame oil
2 teaspoons green onions or chives, finely chopped
1 clove garlic, peeled and mashed
2/3 cup extra virgin olive oil or cold pressed peanut oil
2 teaspoons flax oil
Place all ingredients in a jar and shake vigorously.
Tahini Dressing
Makes about 2 cups
1 small onion, coarsely chopped
1 stalk celery, coarsely chopped
2 tablespoons naturally fermented soy sauce
juice of 2 lemons
½ cup tahini
4 tablespoons extra virgin olive oil
1 tablespoon flax oil
1/8 to 1/4 cup water
Place celery and onion in food processor and pulse until finely chopped. Add remaining ingredients except water and process until well blended. Thin with water as necessary to achieve desired consistency.
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Grandma Mona's Carrot Cake
2 cups whole grain flour (Quinoa, brown rice, etc) or gluten free flower mix
2 cups Xylitol sweetener
1 teaspoon (tsp) cinnamon
1/2 tsp nutmeg
1/2 tsp ground cloves
2 tsp baking soda
2 tsp baking powder
1 tsp salt
1 1/4 cup coconut oil (or 3/4 c)
3 cups grated organic carrots
1 cup crushed, well-drained pineapple
4 organic eggs
2 tsp vanilla
1 cup chopped nuts
1 cup shredded unsweetened coconut (and raisins)
Instructions:
Sift dry ingredients together and mix well.
Separately mix eggs, sugar, oil or applesauce and vanilla.
Add dry ingredients and beat until smooth; batter will be quite thick.
Fold in pineapple, nuts and grated carrots. pour into a large greased and floured pan (for your "flour-less" chocolate mousse use polenta to dust the oiled pan).
Bake at 350 for 50-60 minutes until cakes tests done.
Cream Cheese Frosting for carrot cake
4 oz organic cream cheese at room temperature
3 tablespoons (T.) room temperature butter
1 1/2 cups Xylitol sweetener or splenda
1/2 tsp vanilla
juice of 1/4 lemon
Instructions:
Cream the cream cheese and butter together, stir in the Xylitol, vanilla and drops of lemon; beat until fully incorporated, smooth and "spreadable". Apply to top of cooled carrot cake.
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Cilantro Recipes
Cilantro Pesto
1 clove garlic
1/2 cup pine nuts or other nut or seed
1 cup packed fresh cilantro leaves
1 tablespoons lemon juice
6 tablespoons olive oil
Celtic sea salt to taste
Instructions:
Blend the cilantro and olive oil in a blender. Then blend into it the other ingredients to form a smooth paste, then go ahead and add some nuts and/or seeds: pistachio, almonds, macadamia nuts, pumpkin seeds, sunflower seeds. Note that adding cayenne pepper creates a synergistic effect, potentiating the health properties of the recipe.
Cilantro Dressing
1 cup cilantro leaves
1/8 teaspoon Freshly ground black pepper (or Cayenne Pepper)
3/4 cup Olive Oil
1 tablespoons organic apple cider vinegar
1 large Clove garlic (increase to taste)
1 TBS fresh lime juice
Nuts, avocado or cheese added as desired to create more flavor or richness
Instructions:
Blend all ingredients to coarsely in a blender or food processor. Add a few drops water at the end as needed to desired thinness of dressing or you can you more olive oil or nuts/avocado for thickening.
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Broth Recipes *by Sally Fallon*
Chicken Stock
1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings*
gizzards from one chicken (optional)
2-4 chicken feet (optional)
4 quarts cold filtered water
2 tablespoons vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley
*Note: Farm-raised, free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels.
Instructions:
If you are using a whole chicken, cut off the wings and remove the neck, fat glands and the gizzards from the cavity. Cut chicken parts into several pieces. (If you are using a whole chicken, remove the neck and wings and cut them into several pieces.) Place chicken or chicken pieces in a large stainless steel pot with water, vinegar and all vegetables except parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 6 to 8 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.
Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer.
Beef Stock
about 4 pounds beef marrow and knuckle bones
1 calves foot, cut into pieces (optional)
3 pounds meaty rib or neck bones
4 or more quarts cold filtered water
1/2 cup vinegar
3 onions, coarsely chopped
3 carrots, coarsely chopped
3 celery stalks, coarsely chopped
several sprigs of fresh thyme, tied together
1 teaspoon dried green peppercorns, crushed
l bunch parsley
Instructions:
Place the knuckle and marrow bones and optional calves foot in a very large pot with vinegar and cover with water. Let stand for one hour. Meanwhile, place the meaty bones in a roasting pan and brown at 350 degrees in the oven. When well browned, add to the pot along with the vegetables. Pour the fat out of the roasting pan, add cold water to the pan, set over a high flame and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. Add this liquid to the pot. Add additional water, if necessary, to cover the bones; but the liquid should come no higher than within one inch of the rim of the pot, as the volume expands slightly during cooking. Bring to a boil. A large amount of scum will come to the top, and it is important to remove this with a spoon. After you have skimmed, reduce heat and add the thyme and crushed peppercorns.
Simmer stock for at least 12 and as long as 72 hours. Just before finishing, add the parsley and simmer another 10 minutes. You will now have a pot of rather repulsive-looking brown liquid containing globs of gelatinous and fatty material. It doesn't even smell particularly good. But don't despair. After straining you will have a delicious and nourishing clear broth that forms the basis for many other recipes in this book.
Remove bones with tongs or a slotted spoon. Strain the stock into a large bowl. Let cool in the refrigerator and remove the congealed fat that rises to the top. Transfer to smaller containers and to the freezer for long-term storage.
Fish Stock
3 or 4 whole carcasses, including heads, of non-oily fish such as sole, turbot, rockfish or snapper
2 tablespoons butter
2 onions, coarsely chopped
1 carrot, coarsely chopped
several sprigs fresh thyme
several sprigs parsley 1 bay leaf
1/2 cup dry white wine or vermouth
1/4 cup vinegar
about 3 quarts cold filtered water
Ideally, fish stock is made from the bones of sole or turbot. In Europe, you can buy these fish on the bone. The fish monger skins and filets the fish for you, giving you the filets for your evening meal and the bones for making the stock and final sauce. Unfortunately, in America sole arrives at the fish market preboned. But snapper, rock fish and other non-oily fish work equally well; and a good fish merchant will save the carcasses for you if you ask him. As he normally throws these carcasses away, he shouldn't charge you for them. Be sure to take the heads as well as the body—these are especially rich in iodine and fat-soluble vitamins. Classic cooking texts advise against using oily fish such as salmon for making broth, probably because highly unsaturated fish oils become rancid during the long cooking process.
Melt butter in a large stainless steel pot. Add the vegetables and cook very gently, about 1/2 hour, until they are soft. Add wine and bring to a boil. Add the fish carcasses and cover with cold, filtered water. Add vinegar. Bring to a boil and skim off the scum and impurities as they rise to the top. Tie herbs together and add to the pot. Reduce heat, cover and simmer for at least 4 hours or as long as 24 hours. Remove carcasses with tongs or a slotted spoon and strain the liquid into pint-sized storage containers for refrigerator or freezer. Chill well in the refrigerator and remove any congealed fat before transferring to the freezer for long-term storage.
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