Paleo recipe Creamy Coconut Slow Cooker Beef dinner crockpot-min

Recipe: Creamy Coconut Slow Cooker Beef

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Curries made in the slow cooker are one of my favourite things to make – not only are they much less hassle than a regular curry that requires constant babysitting, the extended cooking time allows the flavours to really develop. Beef is a great meat to use in the slow cooker, especially the cheap cuts like shin or chuck, as you can guarantee melt in the mouth consistency every time. This recipe is indulgently creamy with just the right amount of spice.

 Slow Cooker Beef Ingredients:

  • 200g block creamed coconut
  • 1 tbsp coconut oil
  • 1 large onion, finely sliced
  • 2 green chillies, deseeded and finely chopped
  • 6 garlic cloves, finely chopped
  • 2 tbsp fresh ginger, finely chopped
  • 1 tbsp ground coriander
  • ½ tbsp turmeric
  • 1 tsp ground fenugreek
  • 1 tsp cumin
  • 1 tsp black pepper
  • 500g diced beef, suitable for slow roasting (I used the shin – cheap and oh so tender when cooked slowly!)

 Slow Cooker Beef How To:

1)    Gently melt the creamed coconut in a pan with approximately 200ml of warm water. Stir, and add more water to generate your desired consistency.

2)    Heat the coconut oil in a large, heavy based pan to a medium heat. Add the onion and soften for 5 minutes, before bringing the heat down low and adding the chilli, garlic and ginger. Fry gently for a further 5 minutes, stirring to ensure it doesn't burn.

3)    Add the spices to the pan and fry for another two or three minutes, before adding the diced beef to the pan. Toss well to coat it in the spices and lightly brown the meat on all sides.

Add the coconut milk and stir well. Now transfer the whole contents of the pan to your slow cooker, and let it cook on a low heat for around 8 hours (or until you run out of willpower!). Serve over a big heap of cauliflower rice.

Paleo recipe Creamy Coconut Slow Cooker Beef dinner crockpot-min

Poached Beef Tongue paleo recipe dinner lunch-min

Recipe: Poached Beef Tongue with a Fresh Herby Salad

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Beef tongue is one of those wonderful cuts of offal that, with just a little love and careful attention, can be transformed from butcher’s cast off to a tender, delicious and incredibly cheap source of protein, zinc, and vitamin B12. It is considered a delicacy in many traditional cultures, and is widely renowned as one of the most flavourful cuts of beef.

To cook my beef tongue, I simmered it in the pot with veggies and herbs for 3 hours to make it ultra-flavoursome and tender. I’d definitely recommend cooking it for as long as you can, perhaps even in the slow cooker. One tongue comfortably serves two people, with leftovers!

Beef Tongue Ingredients:

  • 1 Beef Tongue, cleaned and prepared (ask your butcher)
  • 2 White Onions, Diced
  • 4 cloves of garlic, peeled and left whole
  • 2 Carrots, peeled and chopped
  • 2 Bay leaves
  • 1 Star Anise
  • Approx 1 litre beef stock / broth

For the salad:

  • 1 large handful spinach
  • 1 large handful rocket
  • 1 small handful fresh parsley, finely chopped
  • 1 small handful fresh coriander, finely chopped
  • 8 spring onions, diced
  • Juice half a lemon
  • Quarter cup of olive oil

Beef Tongue How To:

1)    Add all of the ingredients (except the salad) to your stock pot. Bring to the boil, before covering and leaving to simmer for around 3 hours. Check every so often and top up with a little hot water if necessary.

2)    Make the salad by throwing together all of the greens and herbs with the spring onions. Divide into two separate bowls.

3)    Drain the contents of the pot, reserving a couple of tablespoons of the liquid. Place the tongue on a chopping board, before slitting the outer membrane and peeling it off. Slice thinly and add to the green salad, along with the vegetables from the pot.

4)    Whizz together the reserved liquid, lemon juice and olive oil. Drizzle liberally over the salad before tucking in.

Poached Beef Tongue paleo recipe dinner lunch-min

Paleo recipe Texan Style Sweet Potato and Bison Burgers beef grass fed-min

Recipe: Texan Style Sweet Potato and Bison Burgers

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As you may already know, I’m a MASSIVE fan of cooking with Bison. I find it has a richer taste than beef, and for that reason it pairs exceptionally well with smoky flavours like bacon and paprika. You’ll find them all, and more, in these delicious burgers; and best of all, you’ll have them on the table in less than 15 minutes. I served mine in my favourite lettuce leaf ‘bun’ with a fried egg and some extra crispy onions – delicious!

Bison Burgers Ingredients:

  •  1tbsp coconut oil, + extra for frying
  • 1 large red onion, finely diced
  • 2 fat cloves of garlic, finely chopped
  • 6 – 8 button mushrooms, finely diced
  • 4 rashers smoked bacon, chopped
  • 1 tsp smoked paprika
  • ½ tsp cumin
  • ½ tsp oregano
  • Pinch of salt and pepper
  • 500g bison mince
  • 1 medium sweet potato, grated
  • 1 egg, beaten

 Bison Burgers How To:

1)    Gently heat your coconut oil in a frying pan, before adding the diced red onion. Cook for 5 minutes, to soften, before adding the garlic and cooking for an extra couple of minutes.

2)    Add the mushrooms and bacon to the pan and cook for a minute or so, until the mushrooms begin to reduce in size. Add the spices to the pan, and give the contents a good stir so that the flavours combine well, before transferring the contents into a large mixing bowl.

3)    Add the bison, sweet potato and egg to the bowl, and mix well with your hands. Form the ingredients into 8 – 10 palm sized balls. Keep in the fridge ready for when you want to cook them.

4)    When you want to cook your burgers, simply heat some coconut oil to a medium heat in a frying pan. Depending on the size of your pan, you’ll have to cook the burgers in batches – just ensure there is adequate space between each one, as they’ll get wider as you cook. Fry for 5 – 6 minutes on each side, gently pressing with the side of a spatula to iron them into a more conventional burger shape. Alternatively, they taste even better on the bbq!

Paleo recipe Texan Style Sweet Potato and Bison Burgers beef grass fed-min

Paleo Network Recipe Bacon Jalapeno Fritta Breakfast-min

Recipe: Bacon and Jalapeno Frittata

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Does food get any more comforting and soul nourishing than a giant slab of frittata? It’s one of my favourite meals to have for breakfast, lunch, and even as a snack – so I always make a giant version (between 6 and 8 eggs!) and keep it in the fridge for sustenance throughout the week. Frittata flavour combinations are endless, but this one has to be my favourite; smoky, crisp bacon balanced beautifully by spicy-sweet jalapenos.

Paleo Network Recipe Bacon Jalapeno Fritta Breakfast-min

 Bacon and Jalapeno Frittata Ingredients:

  • 1 tbsp coconut oil, plus extra for greasing
  • 6 rashers smoked organic streaky bacon, diced
  • 2 / 3 jalapeno peppers, deseeded and chopped
  • 8 – 10 button mushrooms, diced
  • 6 large free range eggs
  • ½ cup full fat coconut milk
  • Salt and pepper, to taste

 Bacon and Jalapeno Frittata How To:

1)    Preheat the oven to 375F / 180C. Grease an 8 inch round pie tin with some coconut oil and set aside.

2)    Heat 1tbsp of coconut oil in a frying pan over a medium heat. Add the bacon, jalapenos and mushrooms and sauté for a couple of minutes, until the bacon begins to crisp up.

3)    Meanwhile, crack the eggs into a large mixing bowl and beat together. Whisk in the coconut milk until the mixture becomes light and air bubbles appear.

4)    Add the contents of the frying pan to the mixing bowl, and season to taste with a little salt and pepper. Pour the frittata mixture into the pie tin.

5)    Transfer the pie tin to the middle shelf of the oven, and bake for 25 – 30 minutes. To check if it is done, pop a toothpick in the middle. If it comes out clean, it’s done!

Why you need to eat more salt not less paleo diet-min

Why you need to eat more salt

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The title of this article may come as a bit of a shock to some, especially with the range of ailments an increased salt intake has been linked to. Salt is vilified by conventional wisdom; but then again, so is saturated fat. We know that the ‘experts’ don’t always get it right, and it seems that this is true once again when it comes to salt.

Sodium, the mineral that makes up approximately 40% of table salt, is an essential nutrient for human health. It regulates your fluid balance, improves muscles function, and allows your nerves to send impulses throughout your body. Sodium maintains the balance of other minerals, such as calcium and potassium, in the bloodstream. It also helps to maintain sugar levels in the bloodstream, thus reducing the need for insulin.

Why you need to eat more salt not less paleo diet-min

Salt itself is also an important part of the process of digestion. In the mouth, salt activates the enzyme salivary amylase, which provides signals to the brain that digestion is due to take place. In the stomach, it assists in the creation of hydrochloric acid, which helps break down your food.

Studies show that people with a higher sodium intake are at greater risk of developing heart and blood problems and suffering from strokes. However, this correlation is not a fair one. The majority of people in Western society who consume a higher level of salt are generally doing so through a higher intake of processed foods. There have been no studies that directly show the link between the sodium itself and the problems it is said to cause; so could this in fact be the processed food that is the root of the problem? It’s highly likely.

When choosing your salt, look for a salt rich in trace minerals such as Pink Himalayan Crystal Salt or Celtic Sea Salt. As with everything, the key is moderation. Too much salt is likely to put excess pressure on your kidneys; however, anything up to 1tsp of high quality salt each day and you’re definitely in health promoting territory. As processed foods are not on the menu in any Paleo household, you can afford to be a little more liberal with your seasonings.

How much salt do you consume? And which type is in your pantry right now?

Cinnamon and molasses flax cookies paleo recipe dessert sugar free gluten free dessert-min

Recipe: Cinnamon and molasses flax cookies

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Cinnamon and molasses flax cookies – the name says it all doesn’t it? These paleo treats are warming and lightly spiced, with a melt in the mouth texture. The molasses and flax work together in this recipe to bind the cookie dough, so no eggs are needed. Best of all, they are ready in less than 15 minutes!

Makes 6 cookies

Cinnamon and molasses flax cookies Ingredients:

  • 1 cup ground almonds
  • 2 tbsp ground flaxseed
  • ½ tsp cinnamon
  • ¼ tsp baking powder
  • Pinch sea salt
  • ¼ tsp ginger (optional)
  • 1 large tbsp coconut oil
  • 1 tbsp blackstrap molasses
  • 1 tbsp coconut sugar + 1 tsp cinnamon, to coat

Cinnamon and molasses flax cookies How To:

1)    Preheat your oven to 160C / 325F / Gas mark 3. Line a baking tray with some parchment paper and set aside.

2)    In a mixing bowl, combine the ground almonds, flaxseed, cinnamon, baking powder, salt, and ginger (if using). Then add the coconut oil and molasses, and mix well. This is best done using a stand alone mixer, but if you don’t have one, your hands will be just as good. Just be sure that all ingredients are thoroughly combined. The dough will be relatively sticky, but still workable.

3)    In a separate bowl, combine the coconut sugar and cinnamon. Using your hands, roll the cookie dough into golf ball sized shapes, then coat evenly with the cinnamon and coconut sugar mixture. Lay out on the baking tray, and flatten slightly.

4)    Bake for 8 – 10 minutes, then remove from the oven. Leave to cool for 5 minutes before serving – these are best eaten straight away but keep for up to a week.

Cinnamon and molasses flax cookies paleo recipe dessert sugar free gluten free dessert-min

paleo recipe slow cooker Jamaican goat curry crockpot dinner-min

Recipe: Slow Cooker Jamaican Goat Curry

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Ever tried goat? I’ll admit, it can be a bit of a challenging meat. It took me quite a few visits to my butchers before I finally learnt how to use it properly. Through experimenting, I’ve learnt that it requires an extended, slow cooking method in order to make it tender. The meat itself is incredibly flavoursome, and excellent when paired with bold flavours. Goat Curry is a popular dish in the Caribbean, so that’s exactly where my influences came from when creating this recipe.

Goat Curry  Ingredients:

  • 1 tbsp coconut oil
  • 1 large white onion, finely diced
  • 8 garlic cloves, crushed
  • 100g ginger, grated
  • 4 scotch bonnet chillies (use less if you prefer your curries less spicy) deseeded and chopped
  • 1 tbsp ground allspice
  • 1 tsp cumin
  • 1 tsp coriander
  • 500g goat shoulder meat, chopped into cubes
  • A few sprigs fresh thyme
  • 4 bay leaves
  • 1 x 400ml can chopped tomatoes
  • 400ml beef stock
  • Juice half a lime
  • Fresh coriander

 Goat Curry How To:

1)    Heat the coconut oil in a large pan. Add the diced onion and sauté for 5 minutes, until softened. Add the garlic, ginger and chilli, and cook for another 2 / 3 minutes.

2)    Add the goat meat to the pan and lightly brown on the outside. Throw in the allspice, cumin and coriander, ensuring the meat is evenly coated.

3)    Transfer the contents of the pan into your slow cooker. Add the thyme, bay leaves, chopped tomatoes and beef stock and stir. Cover, and cook on low for 6 – 8 hours.

4)    When ready to serve, squeeze in the lime juice and garnish with plenty of fresh coriander.

paleo recipe slow cooker Jamaican goat curry crockpot dinner-min

Paleo recipe Shredded Chicken with Courgette Ribbons, Kalamata Olives, Sundried Tomatoes and Lemon dinner lunch-min

Recipe: Shredded Chicken with Courgette Ribbons, Kalamata Olives, Sundried Tomatoes and Lemon

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There are plenty of reasons I love this recipe, but there are two that stand out way above the rest. Firstly, it's ready in under 5 minutes, and secondly, it looks like it’s taken you all day! It’s perfect for summer BBQs where you’d much rather be spending your time with friends and family rather than in the kitchen peeling more vegetables or prepping more salad. The contrast in colours and shapes on the table make it a visually stunning dish – and it’s super tasty too!

Serves 4

Shredded Chicken Ingredients:

  • ½ medium chicken, pre roasted and cooled
  • 4 large zuchini/ courgettes
  • A large handful Kalamata (or any other meaty black olives), roughly chopped
  • 6 – 8 Sundried tomatoes, roughly chopped
  • Juice and zest 2 lemons
  • A good splash olive oil
  • 1 tsp raw honey
  • A small handful fresh basil, finely chopped
  • Salt and pepper, to taste

Shredded Chicken How To:

1)    Using a fork, finely shred half of the chicken, leaving the other half to snack on later! Set aside.

2)    Using a vegetable peeler, ribbon the courgettes lengthways. Work your way around the vegetable and into the middle, to create elegant spirals. Transfer to a large salad bowl and combine with the chicken. Mix in the olives and sundried tomatoes.

3)    Sprinkle the lemon zest over the salad before squeezing over the juice. Combine the olive oil with the raw honey (to cut the acidity of the lemons and the olives) before drizzling over the salad. Toss well, before adding your chopped herbs and seasoning to taste.

Paleo recipe Shredded Chicken with Courgette Ribbons, Kalamata Olives, Sundried Tomatoes and Lemon dinner lunch-min

Citrus Chicken, Parsnip and Swede One Pot paleo dinner recipe-min

Recipe: Citrus Chicken, Parsnip and Swede One Pot

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Perfect for those long, lazy Sundays when there isn't anything to do but sit and wallow in the wonderful fragrances spilling out from your oven, this no fuss ‘One Pot’ is about as simple and as satisfying as it gets. The unique flavours of the root vegetables marry together perfectly with the light citrus ‘zing’ – and best of all it saves on the washing up!

Citrus Chicken, Parsnip and Swede One Pot Ingredients:

  • 1 medium (approx. 1.5kg) chicken
  • 3 red onions
  • 2 oranges
  • 3 / 4 medium sized parsnips
  • 2 medium sized swedes
  • 3 / 4 carrots
  • 6 cloves of garlic
  • 2 bay leaves
  • 1 large handful fresh lemon thyme
  • Half a lemon
  • 1 glass of white wine (or stock / water if preferred)
  • Sea salt and black pepper, to taste

 Citrus Chicken, Parsnip and Swede One Pot How To:

1)    Preheat the oven to 180C / 350F / Gas Mark 4. Take your largest lidded ovenproof cooking pot, halve two of the onions and one of the oranges and lay them at the bottom of the pot before resting the chicken on top.

2)    Peel and roughly chop the remaining onion and the rest of your veg. Nestle them in the pot along with the chicken.

3)    Stuff the chicken with the garlic cloves, bay leaves, half of the thyme and the lemon. Squeeze over the juice of the remaining orange and scatter the rest of the thyme into the pot. Season well, before pouring in the white wine / stock.

4)    Cover and bake for an hour, before removing the lid and raising the heat to 220C / 450F / Gas Mark 7. Cook for a further 25 minutes, until the chicken is nicely browned. Baste the meat and stir the veg once or twice if needs be.

5)    Check the chicken if fully cooked through by piercing the breast with a knife. If the juices run clear, then you’re ready to serve. Enjoy alongside your favourite greens or a fresh salad.

Citrus Chicken, Parsnip and Swede One Pot paleo dinner recipe-min

paleo recipe Roasted Brussels Sprout, Shallot and Sesame Slaw-min

Recipe: Roasted Brussels Sprout, Shallot and Sesame Slaw

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Brussels sprouts are one of the most humble, least glamorous vegetables around. They’re often overlooked in favour of other members of the brassica family; but personally, they’re one of my favourites. Rather than just steaming them, I thought it would be great to roast them in a little oil and turn them into a kind of ‘slaw’. I paired them with the natural sweetness of shallots and the rich, smoky umami of sesame. The result is a wonderful side dish which is simple to make and full of flavour; it works great alongside some griddled chicken thighs or steamed fish.

Serves 2

Slaw Ingredients:

  • 16 medium sized Brussels sprouts
  • 2 medium sized shallots
  • 2 garlic cloves, peeled and finely chopped
  • 2 tbsp olive oil
  • Salt and pepper, to taste
  • 2 tbsp sesame seeds
  • 1 tbsp sesame oil

Slaw How To:

1)    Preheat the oven to 180C / 350F / Gas Mark 4. Trim the ends off the Brussels sprouts, then chop very finely to make a ‘slaw’ like texture. Do the same with the shallots, and combine them with the garlic in a roasting dish. Toss in the olive oil, and season to taste with salt and pepper.

2)    Transfer the roasting dish to the oven and cook for 10 minutes. Remove from the heat, stir well, then return to the oven for a further 10 minutes.

3)    Finish by tossing in the sesame oil and seeds.

paleo recipe Roasted Brussels Sprout, Shallot and Sesame Slaw-min