IT training paleo cookbook (recipes for the 21st century hunter gatherer)

Paleo Cookbook

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1


Standard Measurements
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4


Cashew Nut ‘Hummus’
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5


Baba Ghanoush
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6


Almond and Parsley Paste
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Spicy Almonds
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7


Celery Sticks with Nut Butter
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Poppy Seed Crackers
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10


Zucchini Meat Balls
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12


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Caesar Salad
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!"2'#1*&"&1./$-"&#+)7$%"'0%";*0$13"
&7.(($%"

G"&+()"&7.(($%"1$88+&$"
E"$22)"

!"86)"1$,.0"H+*&$"

"
!"#$%&'$()"#*
I0"'";#3*02"('0".0"7*27"7$'8-"(1'&$".*1"'0%"6'&.0"'0%";#3"+08*1"6'&.0"*)"

&..J$%"'0%")1*27813"&#+0&73="
K$'047*1$-"6.*1"$22)";.#"LDM",*0+8$)="N#'*0"$22)"'0%"&..1=":$$1"$22)"'0%"
&+8"*0"7'1;="
O.",'J$"87$"%#$))*02-",*P"8.2$87$#",'3.00'*)$-"2'#1*&"'0%"1$,.0-"'%%*02"
,.#$",'3.00'*)$".#"2'#1*&"8."8')8$="
O.")$#/$-"(1'&$"$22"'0%"6'&.0".0"&7.(($%"1$88+&$"1$'/$)-"'0%"8.("4*87"
,'3.00'*)$="

13


Easy Boiled Egg Salad
!"#$"%&'

!"#$$%"

7"'()"+/,-+/%0"%*8'#2""

&"'()"*#++('#"

3"-9/'-2/0"28'#2""

&"%,-**"'-../+0"'1/))#2"

&"+%)"/*89#"/8*"

3"'()"%4/5")#-%0"./($1*6"
'1/))#2"

!"+%)":-*%-,8'"984#$-."

&"+%)"51/*#,#-*",(%+-.2"

"
!"#$%&'$()"#*
;/8*"#$$%"84"-"'/9#.#2")-4"1-.2"6/*>@"
A18*#"#$$%"-.#"'//>84$0"'/,:84#"*#++('#0"'-../+%0"%4/5")#-%0"+/,-+/#%"
-42"-9/'-2/"84"-"%-*-2":/5*@"
B4"-4/+1#.":/5*",8C"+/$#+1#."/*89#"/8*0":-*%-,8'"984#$-."-42",(%+-.2@"D/%%"
2.#%%84$"+1./($1"%-*-2@"
A1#4"#$$%"-.#"'//>#2"2.-84"-42"'//*@"E##*"#$$%"-42"'(+"84"1-*<@""E*-'#"
#$$%"/4"%-*-2"+/"%#.9#@""
"

Lemon and Egg Salad
!"#$"%&'

!":/8*#2"#$$%0"28'#2"

!"'()%"./'>#+"*#-9#%"

7"%,-**".#2"/48/40"<84#*6"28'#2"

!"+%)",-6/44-8%#"

&"'#*#.6"%+-*>0"<84#*6"%*8'#2"

!"+%)"*#,/4"F(8'#"

!"+:%")84#"4(+%"

"
!"#$%&'$()"#*
G/."+1#"%-*-2"2.#%%84$"'/,:84#",-6/44-8%#"-42"*#,/4"F(8'#"84"-"%,-**"
:/5*@"
B4"-"*-.$#"%-*-2":/5*0"-22"-**"84$.#28#4+%"-42"*#,/4",-6/44-8%#0"'/,:84#"
5#**@"H#.9#@"

14


Tasty Chicken Salad
!"#$"%&'

!"#$%#&'(")*'+,-.")/%0'1"(#"
,-'+2'1"+(1",$*'11'1""
3"#45,")+)6",5%(+#$"0'+7',"
!"0+*8'"9/2+"-/2+-/."1%#'1"
!"#45"#4#42)'*."1%#'1"

:"#45"24,$*//2,."1%#'1""
;"*'1"/(%/(."<%('06"1%#'1"
="#45")0+#&"/0%7',."#4-"%("$+07',"
>"-),"/0%7'"/%0"
?"-),")+0,+2%#"7%('8+*"

"
!"#$%&'$()"#*
@0+#'"+00"%(8*'1%'(-,"%("+",+0+1")/A0"+(1"#/2)%('"A'00B"C'*7'B"
"

"
Cabbage Salad with Orange
Tahini Dressing
!"#$"%&'

3"-),"/0%7'"/%0"

!"2'1%42"#+**/-."8*+-'1""

!"-,5"-+$%(%"D,',+2'"5+,-'E"

!"#45"#+))+8'."<%('06",$*'11'1"

3"-),"/*+(8'"F4%#'"

C2+00"$+(1<40",(/A"5'+",5*/4-,."
'(1,"-*%22'1"/<<"

C+0-"+(1"5'55'*"
"
!"#$%&'$()"#*

@0+#'"/0%7'"/%0."-+$%(%."/*+(8'"F4%#'.",+0-"+(1"5'55'*"%(-/"+",#*'A"-/5"F+*"+(1"
,$+&'"A'00"-/"#/2)%('B"
G("+",+0+1")/A0."#/2)%('"#+**/-,."#+))+8'"+(1",(/A"5'+,B"
@/4*"-+$%(%"1*',,%(8"/7'*",+0+1"-/",'*7'B"
"
"
"
"

"

15


Supreme Chicken Salad
!"#$"%&'

!"#$%#&'(")*'+,-.")/%0'1"(#&
,-'+2'1"+(1",$*'11'1"
!",2+00")*/##/0%",-+0&."#3-"%(-/"
40/*'-,"
5"#36,"23,$*//2,.",0%#'1"
!"#36"#3#32)'*."1%#'1"

7"#36"#+**/-."1%#'1""
!"#36"-/2+-/',."1%#'1"
8"-),"1%00."4%('09"#$/66'1"
:"-),"+660'"#%1'*";%('<+*"
8"-),"2+9/((+%,'"

"
!"#$%&'$()"#*
=0+#'")*/##/0%"%("+"6+(">%-$",/2'">+-'*."#/;'*"+(1")/%0"/;'*"2'1%32"$'+-"
4/*":?@"2%(3-',"/*"3(-%0")*/##/0%"%,"-'(1'*A"
B'2/;'"4*/2"$'+-."1*+%("+(1"60+#'")*/##/0%"%(-/"+"0+*<'",+0+1")/>0">%-$"+00"
-$'"/-$'*"%(<*'1%'(-,A"
C/2)%('"+00"%(<*'1%'(-,">'00")'4/*'",'*;%("

Bacon and Egg Salad
!"#$"%&)"
5")+#/("*+,$'*,."4+-"*'2/;'1"+(1"
1%#'1"
D"*'1"/(%/(."1%#'1"
!"-),"/%0"

5"#36,"23,$*//2,.",0%#'1""
5")/%0'1"'<<,."1%#'1"
!"#+**/-."1%#'1"
E"#36"6+*,0'9."*/3<$09"#$/66'1"

"
!"#$%&'$()"#*
F("+"4*96+("/("2'1%32"$'+-"4*9")+#/("+(1"/(%/("%("/%0"4/*"@?G"2%(3-',."/*"
3(-%0"/(%/("+(1")+#/("+*'"0%<$-09")*/>('1A"B'2/;'"6+("4*/2"$'+-A""
=0+#'"/(%/("+(1")+#/("%("+"2'1%32",%H'1",+0+1")/>0A"B'-3*("4*9%(<"6+("-/"
-$'"$/-60+-'."+11"23,$*//2,"+(1"#//&"4/*"5?8"2%(3-',"/*"3(-%0"0%<$-09"
)*/>('1A"B'2/;'"4*/2"$'+-A"
I11"23,$*//2,"-/"-$'",+0+1")/>0">%-$"1%#'1"'<<."#+**/-"+(1"6+*,0'9A"
C/2)%('">'00")'4/*'",'*;%(16


Warm Tomato and Chicken Salad
!"#$"%&'

!"#$%#&'(")*'+,-,.")/%0'1"(#"
,-'+2'1"+(1"2'+-",$*'11'1"

8"#65,"0'--6#'"0'+9',"
:0%9'"/%0"

3"0+*4'"*'1"/(%/("

;+0,+2%#"9%('4+*"

3"56(('-"#$'**7"-/2+-/',"
"
!"#$%&'$()"#*
<0+#'",/2'"/0%9'"/%0"%("+"=*7%(4"5+("/("2'1%62"$'+-"+0/(4">%-$"/(%/("+(1"
=*7"=/*"?@A"2%(6-',"/*"6(-%0"0%4$-07")*/>('1B"C'2/9'"=*/2"$'+-"+(1"50+#'"
/(%/("%("+"0+*4'",+0+1")/>0"+0/(4">%-$",$*'11'1"#$%#&'("+(1"0'--6#'B"
D11"3-),"/0%9'"/%0"-/"=*7%(4"5+("+(1"*'-6*("-/"2'1%62"$'+-B"D11"-/2+-/',"
-/"5+("+(1"#//&"6(-%0"-$'",&%(,")'4%("-/",/=-'(B"C'2/9'"=*/2"$'+-B"D11"-/"
,+0+1")/>0"+(1"#/2)%('">'00">%-$"#$%#&'(."/(%/("+(1"0'--6#'B"
D11"/0%9'"/%0"+(1")+0,+2%#"9%('4+*"-/"-+,-'")'=/*'",'*9%(4B"
"

Sweet Potato and Bacon Salad
!"#$"%&'

?"#65,",>''-"5/-+-/."5''0'1"+(1"
1%#'1"
3"/(%/(."1%#'1"

?"*+,$'*,")+#/(."=+-"*'2/9'1."1%#'1""
E0%#'1"+02/(1,"
:%0"

"
!"#$%&'$()"#*
F("+"#/9'*'1",+6#'5+(">%-$",/2'">+-'*")/%0"1%#'1",>''-"5/-+-/"=/*"A@G"
2%(6-',"/*"6(-%0"-'(1'*B"C'2/9'"=*/2"$'+-."1*+%(."+(1"50+#'",>''-"5/-+-/"
%(-/"+",+0+1")/>0B"
H'+(>$%0'."50+#'"/%0."/(%/("+(1")+#/("%("+"=*7%(4"5+("/("2'1%62"$'+-"+(1"
=*7"6(-%0")+#/("+(1"/(%/("$+9'")*/>('1B"C'2/9'"=*/2"$'+-B""
D11")+#/("+(1"/(%/("-/",>''-"5/-+-/"+(1"#/2)%('">'00B"
E5*%(&0'">%-$",0%#'1"+02/(1,"-/",'*9'B"
"
17


Chicken and Sweet Potato Salad
!"#$"%&'

!"#$%#&'(")*'+,-",$*'..'./"
001"(#"23+#$'./""

!"8+*9%#"#93<'/"#*5,$'."(#"7%('9:"
#$322'."

4"#52,".%#'.",6''-"23-+-3/"#33&'."

4"-),"39%<'"3%9"

!")5(#$"7*',$"#3*%+(.'*/"*358$9:"
#$322'."

4"-),"9'=3(">5%#'"

;"#52"5(,+9-'."#+,$'6,""

?%(#$"#$%99%"236.'*"

"
!"#$%&'$()"#*
@("+",+9+.")369"#3=)%('"#$%#&'(/",6''-"23-+-3/"#+,$'6,"+(."#3*%+(.'*A"
B3"=+&'"-$'".*',,%(8/"#3=)%('"8+*9%#/"39%<'"3%9/"9'=3(">5%#'"+(."#$%99%"
236.'*A"
C*%DD9'".*',,%(8"3<'*",+9+."6$'("*'+.:"-3",'*<'A""
"

Sesame Coated Tuna Salad
!"#$"%&)

E"#52",',+='",''.,"

!"#52"9'--5#'/"#$322'.""

4FF8"-5(+",-'+&,/",9%#'.""

G"#52"7*',$"#3*%+(.'*"9'+<',/"
#$322'."

!"-),"39%<'"3%9"

E"#52"-3=+-3',/"$+9<'."
"
!"#$%&'$()"#*

?9+#'",',+='",''.,"%("+")369A"H399"-5(+",-'+&,"%(",',+='",''.,"-3"#3+-A"
?9+#'"3%9"%("+"7*:%(8"2+("+(."$'+-"3("='.%5="$'+-A""I.."-5(+",-'+&,"+(."
#33&"73*"!JK"=%(5-',"'+#$",%.'"3*"5(-%9"#33&'.A"L33&%(8"-%='"6%99".'2'(."
3("-$%#&(',,"37"-5(+"+(."2'*,3(+9"2*'7'*'(#'A"H'=3<'"7*3="$'+-A""
I**+(8'"9'--5#'/"#3*%+(.'*"+(."-3=+-3',"3("+"29+-'"+(."29+#'"-5(+",-'+&,"
3("-32"-3",'*<'A"
"

18


Chicken and Bacon Salad
!"#$"%&'

!"#$%#&'(")*'+,-"
."#/0,"1+-'*"
2/%#'"34"$+54"+"5'63("

;"6':%/6"-36+-3',8"#/-"%(-3"
="+93#+:38":%#':"
."#/0,"4*',$"*3#&'-"

!"-),"3%5"
7"*+,$'*,"34")+#3(8"4+-"*'639':"
+(:"#/-"%(-3",-*%0,"

!"-),"3%5"
."-),")+5,+6%#"9%('>+*"

"

!"#$%&'$()"#*
?("+",+/#'0+(")*%(>"1+-'*"+(:"5'63("@/%#'"-3"-$'")3%5A"B':/#'"$'+-8"-$'("
+::"#$%#&'(")*'+,-8"#39'*"+(:",%66'*"3("531"$'+-"43*"!;C.D"6%(/-',8"3*"
/(-%5"#$%#&'("%,"4%*6"+(:"#33&':A"B'639'"4*36"$'+-"+(:"5'+9'"#$%#&'("%("
5%-'+*%(>"+53(>"-$'">*+%(A"
F'+-"3%5"%("+"4*G%(>"0+("3("$%>$"$'+-8"+::")+#3("+(:"4*G"/(-%5")+#3(",-*%0,"
+*'"5%>$-5G"#*%,0A"B'639'")+#3("4*36"0+("+(:"+::"-36+-3"$%>$"$'+-"43*"."6%(/-',8"3*"/(-%5"-36+-3',",34-'(",5%>$-5GA"
H3"6+&'"-$'":*',,%(>8"6%I"3%5"+(:"9%('>+*"/(-%5"1'55"#36)%(':A"
J5+#'":%#':"#$%#&'(")*'+,-8")+#3(8"-36+-3',8"+93#+:3"+(:"*3#&'-"+(:"
:*',,%(>"%("+",+5+:")315"+(:"6%I"/(-%5"1'55"#36)%(':A""K'*9'A"
"

Avocado and Spinach Salad
!"#$"%&("

!="#/0,")+)G",0%(+#$"5'+9',"

!"-),"5'63("@/%#'"

="+93#+:38",5%#':"

K+5-"+(:"0'00'*"

L"#/0"#$300':"1+5(/-,"
"

!"#$%&'$()"#*
J5+#'"+55"%(>*':%'(-,"%("-3"+",+5+:")315A"""
H3,,"5%>$-5G"-3"#36)%('"%(>*':%'(-,")'43*'",'*9%(>A"

19


Cucumber and Tomato Salad
!"#$"%&'()

!"#$%&"#$#$'()*+"%)),)-"./-"-0#)-"
12"#$%&"34'.34)&+"5.,6)-"*#"-0#)-"
1"&'.,,"*)-"4/04/+"70/),8"#54%%)-"

1"($/#5"7*)&5"(.&0,+"*4$;5,8"
#54%%)-"
<.,3"./-"=)%%)*"

9)'4/":$0#)"
"
!"#$%&'$()"#*
=,.#)"#$#$'()*+"34'.34)&"./-"*)-"4/04/"."&.,.-"(4>,+"#4'(0/)">),,?"
@4%">035"(.&0,"./-".--",)'4/"A$0#)+"&.,3"./-"%)%%)*"34"3.&3)?"
"

"
Coleslaw
!"#$"%&'()

B"')-0$'"#.**43&+";*.3)-"

B"*)-"*.-0&5+"70/),8"-0#)-"

C"&'.,,"#.((.;)+"70/),8"&,0#)-"

EFG"3(&"'.84//.0&)"

B"&3.,D&"#),)*8+"350/,8"&,0#)-"
"
!"#$%&'$()"#*
=,.#)".,,"0/;*)-0)/3&"0/34"."&.,.-"(4>,"./-"'0H"$/30,">),,"#4'(0/)-?"<)*6)?""
"

"
Celery and Walnut Salad
!"#$"%&'

B"#$%&"*4#D)3",).6)&"

1"3(&"(.,&.'0#"60/);.*"

1",.*;)"#),)*8"&3.,D+"70/),8"&,0#)-"

2"3&%">54,);*.0/"'$&3.*-"+,*,(-./"*0"

C"#$%">.,/$3&+"*4$;5,8"#54%%)-"
1"3(&">.,/$3"40,"
"
!"#$%&'$()"#*
=,.#)".,,"0/;*)-0)/3&"0/"34".",.*;)"&.,.-"(4>,"./-"#4'(0/)">),,?"<)*6)?"

20


Meatball Salad
!"#$"%&'!

"##$!%&'()*!%)+,!-.))/!01!2+%.3!

;!(+110,56!*&()*!

4!5%+22!1)*!0'&0'6!/&')27!*&()*!

4!$1))'!(+:5&(9%6!*&()*!

8!,.5!$109'*!01)$+'0!

4!+<0(+*06!*&()*!

4!)$$!

=+25+%&(!<&')$+1!

4!2+1$)!(9(9%.)16!:))2)*!+'*!*&()*!
!
!"#$%&'$()"#*
>1)?)+,!+!==@!$1&22!,0!%)*&9%!?)+,!01!95)!+!/17&'$!:+'A!
>2+()!%&'()*!%)+,6!0'&0'6!01)$+'0!+'*!)$$!&',0!+!%&B&'$!.0C2!+'*!
(0%.&')!C)22A!
D022!%)+,!%&B,91)!&',0!5%+22!.+225!+'*!:2+()!0'!$1&22A!E00F!0'!$1&22!/01!GH8!
%&'9,)56!01!/17!C&,?!+!2&,,2)!0&2!&'!+!/17&'$!:+'6!9',&2!.10C')*!+'*!(00F)*A!

I91'!.+225!&/!'))*)*A!
>2+()!(9(9%.)16!(+110,6!(+:5&(9%!+'*!+<0(+*0!&',0!+!5+2+*!.0C2!+'*!
(0%.&')!C)22A!J,&1!,?109$?!.+25+%&(!<&')$+1!,0!,+5,)A!
I0!5)1<)6!:2+()!5+2+*!0'!+!:2+,)!+'*!,0:!C&,?!%)+,.+225A!!
!
!

Leek, Bacon and Pea Side Salad
!"#$"%&'()!

4!2))F6!C?&,)!:+1,!,?&'27!52&()*!

;!(9:5!$1))'!:)+5!

;!,.5!0&2!

J+2,!+'*!:)::)1!

8!1+5?)15!0/!.+(0'6!*&()*!
!
!"#$%&'$()"#*
K)+,!+!:+'!0'!?&$?!?)+,!+'*!/17!.+(0'!&'!0&2!/01!8!%&'9,)5A!L**!2))F!+'*!
(0',&'9)!(00F&'$!/01!+!/91,?)1!"!%&'9,)56!5,&11&'$!1)$92+127A!D)*9()!?)+,A!
L**!:)+5!+'*!(00F!/01!+!/91,?)1!G!%&'9,)56!01!9',&2!:)+5!+1)!?)+,)*!
,?109$?A!
L**!5+2,!+'*!:)::)1!,0!,+5,)!.)/01)!5)1<&'$A!
21


Mint Peas

!"#$"%&'()

!"#$%&'(")'&)'#*"+,&-."#-/01#"#0&2.3"

:"2;$"8%.#,"<&'-*"%);(,0="2,)$$.3"

4"-5#")0&6.")&0"

>/0-"/'3"$.$$.%"

!77("$/21.-"8%)9.'"$./#"
"
!"#$%&'$()"#*
?./-")&0"&'"/"$/'")'"<.3&;<",./-@"A33"#$%&'(")'&)'#"/'3"8%="8)%"4"<&';-.#@"
A33"8%)9.'"$./#"/'3"<&'-@"B)6.%"/'3"2))1")'"<.3&;<",./-"8)%"4CD"
<&';-.#*"#-&%%&'(")22/#&)'/00=@"
E#&'("/"$)-/-)"$%)2.##)%"2/'"/0#)"5.";#.3"8)%"-,&#"#-.$@"
A33"#/0-"/'3"$.$$.%"-)"-/#-.@">.%6.@"
"

Mushroom and Pumpkin Salad
!"#$"%&*"
:"##..3.3"/'3"#0&2.3"
G"0/%(."80/-"<;#,%))<*"#0&2.3"

D"-5#"0.<)'"I;&2.""
4"-5#"(%);'3"2;<&'"
J"2;$#"5/5="#$&'/2,"0./6.#"

H"2;$")0&6.")&0"
"
!"#$%&'$()"#*
K%.,./-"(%&00"L)6.'")%"MMNO"-)"<.3&;<",./-@"
K0/2."$;<$1&'";'3.%")%")'"(%&00"/'3"2))1"8)%"!CP"<&';-.#*")%";'-&0"2))1.3@"
K0/2."&'-)"/"0/%(."#/0/3"5)+0"/0)'("+&-,"-,."#$&'/2,@"
K0/2."<;#,%))<"#0&2.#";'3.%")%")'"(%&00"/'3"2))1"8)%"GC4"<&';-.#*")%";'-&0"
#0&(,-0="-.'3.%"/'3"5%)+'.3@"
A33"<;#,%))<"-)"$;<$1&'"/'3"#$&'/2,"+&-,")0&6.")&0*"0.<)'"I;&2."/'3"
2;<&'@"B)<5&'."/00"&'(%.3&.'-#"+.00@">.%6.@""
"

22