Saturday, January 31, 2009

Guest Blog post at Go Healthy, Go Fit

I'd like to invite you all over to Andrew's blog, Go Healthy, Go Fit where I've written a guest blog post. If you don't know about Andrew's site already, give it a look! It's got some great stuff! My guest piece is part of his "Healthy Blogger Recipes" series and you can find it here. I've shared two delicious recipes that haven't made their way over here to Caveman Food yet, so give them a look.

Thanks for having me there, Andrew! I'm honored!

Tuesday, January 27, 2009

Avocado Pudding

I'll admit "avocado pudding" sounds pretty weird, but bear with me. It turns out when you puree avocado in the food processor, you wind up with a mild, smooth, creamy base that is just the texture of pudding. Adding some other flavors to the party turns it from the beginnings of guacamole into an amazingly decadent pudding. Since avocados FINALLY went on sale at my Whole Foods, I was quite excited to buy some and make this recipe again! It's great as a snack, as dessert, or even as breakfast.

Here is how we start:

1 really ripe avocado (too ripe is better than not quite ripe enough)
1 ripe banana
3 T toasted carob powder*
1/2-1 tsp raw honey, optional (not pictured)

Cut the avocado in half and scoop the halves into the food processor. Peel the banana, cut it into large chunks, and add it to the food processor too. Add the carob powder on top.

Looks appetizing huh? Anyway, process the ingredients until they start to break down and get smooth. Taste and adjust sweetness with the raw honey. Process again until the pudding is completely smooth and creamy and then scrape into a bowl.

The pudding is done! Stick a spoon in it and go to town. You can also keep it in the fridge for a few days, but it's a good idea to put a piece of plastic wrap down touching the surface so that it doesn't get a skin (just like "real" pudding). I usually get two servings out of one batch.


*Note about carob: Carob is often marketed as a chocolate substitute, which I think does carob a pretty big disservice. As a chocolate substitute, frankly, it sucks. As a food in its own right though, I think carob has a delicious toasty flavor. I you don't like carob or if you would rather have a chocolate pudding, just replace the carob powder with cocoa powder and up the honey to 1 Tablespoon (carob is naturally sweet whereas cocoa powder isn't, so the cocoa powder needs a boost).

Saturday, January 24, 2009

Blog Series?

I've been toying with the idea of doing a blog series. I've been wanting to eat more greens lately, so I thought I could combine the ideas and do a week-long series where each day I would make a different greens recipe (kale, collards, etc) and blog about it for you guys. What do you think? I already have ideas for some of the dishes I would make, and, hey, who couldn't stand to add more greens to their diet? ;)

EDIT: Sounds like the greens idea is on! I will collect my thoughts and recipes this week and I'll kick off the Greens Series next Monday, Feb 2.

Thursday, January 22, 2009

Primal Peach Patties

I was cruising around yesterday trying to find more paleo blogs when I came upon Son of Grok. I can't believe I had never seen it before! Anyway, this recipe for Primal Peach Patties caught my eye so I decided to make them today.

Man are they good! The recipe says it makes 10 patties, but I got 13. Only 12 would fit on my baking sheet though, so I just ate the last one uncooked and it was absolutely delicious. I did add a smidge of salt to mine because I'm a salt junky.

I'm hoping to pack some of these for my husband to eat for breakfast. They seem like they would make a very nice dessert as well.

Monday, January 19, 2009

Paleo Spaghetti

This is my favorite recipe for spaghetti. I usually serve the sauce over spaghetti squash, but I think it's also really good on top of steamed broccoli. Leftover sauce is yummy on or in eggs.

For a nutritional boost, lately I've been adding in 1/4 lb ground heart to any recipe that calls for 1 lb ground beef. Heart is just muscle meat, so it doesn't change the taste or texture at all. It's a great way to sneak in some organ meats.

ingredients for sauce:
1 lb ground beef
1/4 lb ground heart (optional)
1 small onion, chopped
1 garlic clove, minced
1 T extra virgin olive oil
1 14 oz can diced or crushed fire roasted tomatoes
1 8 oz can tomato sauce
2 tsp dried oregano
pinch of dried rosemary, optional
1/4 tsp cayenne pepper or red pepper flakes
1 tsp sea salt

Heat the olive oil and brown the ground beef, onions, and garlic over medium heat. Add all the remaining ingredients. Bring to a bubble, partially cover and simmer on low heat for 35 minutes.

ingredients for "noodles":
1 medium spaghetti squash

Cut the spaghetti squash in half lengthwise and scoop out the seeds. Put in a microwave safe container, cover, and cook on high for 10 minutes in the microwave. Leave covered for 10 minutes. Remove squash and string with a fork.

If you don't want to use the microwave (this is one of the few things I actually microwave because it's so much easier than the alternative), I would recommend steaming over roasting for this particular dish.

Thursday, January 15, 2009

Stinging Nettle Infusion

This startlingly dark green infusion is made with dried stinging nettle leaves. You can harvest them wild yourself if you know what you're doing, but I order mine online from Mountain Rose Herbs. Nettles are a great source of calcium (a mineral the paleodiet is often criticized for lacking) as well as being rich in other minerals.

According to the herbalist Susun Weed:
Stinging nettle (Urtica dioica) builds energy, strengthens the adrenals, and is said to restore youthful flexibility to blood vessels. A cup of nettle infusion contains 500 milligrams of calcium plus generous amounts of bone-building magnesium, potassium, silicon, boron, and zinc. It is also an excellent source of vitamins A, D, E, and K. For flexible bones, a healthy heart, thick hair, beautiful skin, and lots of energy, make friends with sister stinging nettle. It may make you feel so good you'll jump up and exercise.

To make the infusion, you'll need:

1 cup (1 oz by weight) dried stinging nettle leaves
1 quart water

Bring the water to a boil. Pour over the leaves and let infuse for 4-10 hours or overnight. Strain into a quart sized container and store in the refrigerator. The infusion will keep for a few days. If it spoils, use it as a hair rinse or use it to water your plants.


I just started making nettle infusion for myself and my husband, but I'm hoping it will help boost our mineral levels as well as giving us more energy. It tastes very "green" but it's actually quite pleasant once you take a few sips.

Wednesday, January 14, 2009

I'm back! oh, and an awesome roast beef recipe

Well I was away from the blog for quite a bit longer than I expected! Things just kept stacking up...the holidays, I lost my camera (found it, finally), and some family drama followed by a rousing bout of the flu.

But you guys don't care about that stuff, you're here for the recipes! So without further ado, I present you with the perfect roast beef:

a beef roast - I used top round, but I've read that top sirloin is even better - size is not an issue because this recipe is based on temperatures instead of times
1 T olive oil, coconut oil, lard, or bacon grease, etc etc
a meat thermometer

If your roast isn't already tied, use some butcher twine and tie that sucker up (here are some instructions). This promotes even browning and even roasting.

Preheat the oven to 250 Fahrenheit. Heat your fat in an oven safe Dutch oven over medium high heat. Salt and pepper your roast and sear it in the Dutch oven, about 2 minutes a side.

Once seared, insert the meat thermometer into the thickest part of the meat and put the Dutch oven, uncovered, into the oven. Once the meat reaches 110 degrees, crank the heat to 500. At this point, you're looking for your meat to be 120 degrees for rare or 125 for medium rare.

Once it reaches the magic temperature, whisk it out of the oven and put it on a board to cool. Cover it with a foil tent and let it rest for 20 minutes. Remove the butcher's twine. Cut the roast into thin slices (I use an electric knife, but a sharp serrated one will do).

You can eat it right away or pack it up to eat throughout the week for quick breakfasts and lunches. I like to eat mine with little hot pickled peppers. Mayo is good too, but it's really hard to find/make mayo with acceptable ingredients.

The technique for this roast was found in "The Best Meat Recipes" from the editors of Cook's Illustrated (the America's Test Kitchen people).