Healing Kitchen

175+ Quick & Easy Paleo Recipes to Help You Thrive

Alaena Haber

• Publisher: Victory Belt Publishing
• Year: 2015
• eBook ISBN:
  9781628601015
• Topic: Medicine
• Subtopic: Diseases & Allergies

Armed with more than 175 budget-friendly, quick and easy recipes made with everyday ingredients, you get to minimize time and effort preparing healthful foods without sacrificing flavor! Straightforward explanations and a comprehensive collection of visual guides will teach you which foods are the best choices to mitigate chronic illnesses, including autoimmune disease. Real-life practical tips on everything from cleaning out your pantry and easy ingredient swaps to reinventing leftovers and DIY flavor combinations will help you go from theory to practice effortlessly. Even better, twelve 1-week meal plans with shopping lists take all the guesswork out of your weekly trip to the grocery store! With half of all Americans taking at least one prescription medication (and 20% of us taking three or more!), there is a clear need for something to change. Combined with growing scientific evidence pointing to the Standard American Diet being at least partly to blame for our declining health, it's time for a dietary shift toward nutrient-dense, anti-inflammatory whole foods that promote health, rather than undermine it. In the first part of The Healing Kitchen, you'll learn all about what foods to eat and why, based on an ancestral diet template with contemporary scientific underpinnings. With a collection of practical tips and visual guides to distill this information into simple real-life actions that you can implement easily in your home, this book is the closest thing to a guarantee of success that you can have when embarking on a Paleo diet healing protocol. The Healing Kitchen features more than 175 mouthwatering recipes that make eating healthful foods easy enough to fit even into the busiest of lives, while being so tasty you'll likely forget you're on a special diet to begin with! Compliant with the Paleo autoimmune protocol, every meal is budget-conscious, requires a minimal time commitment, uses no special equipment, and needs no hard-to-find ingredients—yet, the whole family will love it! There's no need to suffer with bland or boring foods on your journey towards optimal health—and The Healing Kitchen is all about enjoying tasty food while nourishing your body. The recipes span the gamut from easy peasy mains and simple sides to breakfast favorites and timeless treats. Even better, each recipe is labelled by cooking strategy, so you can easily identify meals that are one-pot, use 5 ingredients or less, take 20 minutes or less, can be made ahead, feature a slow cooker, or are on-the-go foods—to make planning your day effortless! The Healing Kitchen also includes twelve weekly meal plans, each with a shopping list, to help you get completely organized in your kitchen! Even better, the selection of thematic meal plans home in on your individual needs. Can't spend more than 20 minutes cooking at a time? The 20-minute-or-less meal plan makes sure your time spent preparing food is as minimal as possible. Always eating on the run? The on-the-go meal plan will suit your needs perfectly. Have a whole crew you need to satisfy? The family-favorites meal plan will please kids and grown-ups alike. Want to do all of your cooking for the week in one afternoon? Two batch-cook meal plans complete with exclusive web links to companion how-to cooking videos will help you get it done! The Healing Kitchen is your best tool for turning your kitchen into healing central—all while minimizing your time commitment, keeping your food budget reined-in, and enjoying bite after delicious bite of meals to nourish and thrive.

Table of contents

• Alaena’s Story
• Sarah’s Story
• Introduction
• Chapter 1: What Is Healthy Eating?
• The Problems with the US Dietary Guidelines
• Chapter 2: Healing Through Food
• How Can Food Reduce Inflammation?
• Chapter 3: What and How to Eat
• The Healing Kitchen Food Groups
• Chapter 4: Meal Plans and More!
• General Meal Plan #1
• General Meal Plan #2
• General Meal Plan #3
• General Meal Plan #4
• One-Pot Meal Plan for Those Who Dislike Doing Dishes
• 5 Ingredients or Less Meal Plan for Those Who Like It Simple
• 20 Minutes or Less Meal Plan for Those Who Aren’t Fans of the Kitchen
• On-the-Go Meal Plan for the Busiest People
• Family Favorites for Those with Kids to Please
• Leftovers Reinvented for Those Who Like to Mix It Up
• Batch Cooking Meal Plan #1
• Batch Cooking Meal Plan #2
• Chapter 5: Kitchen Basics
• Worcestershire Sauce
• Garlic Sauce
• Caramelized Onions
• Roasted Garlic
• Chicken Broth
• Pork Broth
• Beef Broth
• Greek Dressing
• Honey Balsamic Dressing
• Strawberry Lime Dressing
• Caesar Dressing
• Garlic-Dill Ranch Dressing
• Simple Side Salad
• Avocado Mayo
• Sweet Marinara Sauce
• Make It Bolognese!
• Tzatziki Sauce
• Pronto Pesto
• Mango Guacamole
• Cilantro Chimichurri
• Tangy Carolina BBQ Sauce
• Cauli’fredo Sauce
• Thin Pizza Crust
• Plantain Wraps
• House Rub
• Umami Dust
• Garlic & Herb Seasoning
• Five-Spice Powder
• Chapter 6: Breakfast Favorites
• Antioxidant Morning Smoothie
• Pumpkin Spice Smoothie
• Chicken Hash Brown Patties
• Garlic & Herb Breakfast Sausage
• American Breakfast Sausage
• Bacon-Wrapped Apple & Cinnamon Sausage
• Bacon-Herb Biscuits
• Country Herb Gravy
• Biscuits & Gravy
• Oven-Baked Pancakes
• Cinnamon & Raisin Porridge
• Baked Carrot-Banana Bread N’Oatmeal
• Spiced Candied Bacon
• Comforting Breakfast Casserole
• Creamy Caesar Beef Skillet
• Garlicky Greek Lamb Skillet
• Crispy Salmon Hash
• Ollie’s DIY Sunrise Hash
• Chapter 7: Soups & Salads
• Vibrant Healing Soup Base
• Hamburger Stew
• Bacon & Salmon Chowder
• Roasted Fennel & Parsnip Soup with Citrus Drizzle
• Pumpkin Chili
• Chicken “Tortilla” Soup
• “Cheesy” Broccoli Soup
• Watermelon Gazpacho
• Hearty Healing Beef Stew
• New England Clam Chowder
• Lettuce Soup
• Caesar Salad
• Antipasto Salad
• Sweet & Smoky Spa Salad
• Grilled Chicken Souvlaki Salad
• Roasted Root, Arugula & Balsamic Salad
• Fennel Mandarin Slaw
• Honey-Lime Chicken & Strawberry Salad
• Chunky Tuna Salad
• Toasted Coconut, Fig & Kale Salad
• Peach & Kale Summer Salad
• Smoked Salmon Potato Salad
• Grain-Free Tabbouleh
• Thai Green Mango Salad
• Tropical Broccoli Salad
• Chapter 8: Easy-Peasy Mains
• Beef Pot Pie
• West Coast Burritos with Cucumber Pico de Gallo
• Brisket & Gravy
• Beef or Pork Carnitas
• Taco Night
• Grilled Steak Cucumber Noodle Bowl
• Caramelized Onion & Herb Meatloaf
• Sweet & Savory Shepherd’s Pie
• Anti-Inflammatory Meatballs
• Mediterranean Lamb Meatballs
• Meat Sauce & Spaghetti
• Beef & Mushroom Risotto
• Classic American Hamburgers
• Island Roasted Pork
• Rosemary & Prosciutto Stromboli
• Hawaiian Pulled Pork
• BBQ Pulled Pork
• Garlic & Rosemary Crusted Pork Loin
• Speedy Shanghai Stir-Fry
• Cinnamon Pork & Applesauce
• Homemade Applesauce
• Ham & Pineapple Pizza
• Prosciutto & Fig Bistro Pizza
• Mojo Pulled Chicken
• Oven-Fried Chicken
• Pesto Chicken Pasta
• Honey-Garlic Drumsticks
• Mojo-Mango Stuffed Sweet Potatoes
• Teriyaki Chicken & Fried Rice
• Coconut-Crusted Chicken Tenders with Pineapple Dipping Sauce
• Classic Roast Chicken
• Raisin & Spice Meatballs
• Pesto Chicken Pizza
• Spinach & Garlic Lover’s Pizza
• Lamb with Olive-Butternut Rice
• Bacon-Date Crusted Salmon
• Shrimp n’ Cauli-Grits
• Seared Shrimp Pasta with White Sauce
• Wild Salmon with Roasted Raspberries
• Chapter 9: Simple Sides
• Spaghetti Squash Noodles
• Caribbean Plantain Rice
• Mac n’ Cheese
• Carrot Pilaf with Lemon & Parsley
• Spinach with Alliums & Lemon
• Sweet Potato & Kale “Rice” Salad
• Spicy Carrots
• Lebanese Beef & Rice Stuffing
• Garlic-Rubbed Tostones
• Creamy Herb Mushrooms
• Creamy Bacon Scalloped Sweet Potatoes
• Garlic-Dill Parsnip Fries
• Roasted Brussels with Bacon & Cinnamon
• Cinnamon Mashed Carrots
• Spicy African Kale
• Roasted Sweet Potatoes with Tapenade
• Silky Potato Puree
• Bacon-Wrapped Cinnamon Apples
• Roasted Roots with Garlic Sauce
• Chinese Stir-Fried Lettuce
• Pan-Roasted Cauliflower with Bacon & Spinach
• Roasted Cabbage with Balsamic-Honey Reduction
• Garlic Roasted Broccoli
• Gingered Asparagus
• Chapter 10: Satisfying Snacks
• Chewy Trail Mix Granola
• Crunchy Kale’nola
• Turkey Jerky
• Pulled Pork Sliders
• Bacon-Wrapped Scallops with Lemon-Chive Drizzle
• Lox & Everything Hors d’Oeuvre
• Roasted Garlic & Pumpkin Hummus
• Smoky Artichoke Baba Ghanoush
• Orange & Olive Tapenade
• Smoked Salmon Spread
• Cherry Balsamic Pâté
• Garlic & Thyme Crackers
• Chicken Ranch Salad over Crackers
• Lemon-Ginger Energy Balls
• Monkey Bars
• Mango Coconut Gummies
• Cherry Lime Gummies
• Pomegranate Pear Gummies
• Strawberry Kiwi Gummies
• Chapter 11: Thirst Quenchers
• Red Sangria
• Moscow Mule
• Watermelon Lime Agua Fresca
• Strawberry Lemonade Spritzer
• Mint-ea Mojito
• Citrus Fizz
• Maple Mocha
• Chapter 12: Timeless Treats
• Ganache-Stuffed Dates
• Hot Fudge & Ganache
• No-Bake Lemon Macaroons
• Warm Bananas with Date Caramel Sauce
• Strawberry Milkshake
• Cinnamon Banana Ice Cream
• Sweet Potato Ice Cream
• Truffle Fudge Pops
• Toasted Coconut Cream Pops
• Friendship Cake with Whipped Cinnamon Honey Frosting
• Gelatin “Egg”
• Whipped Cinnamon Honey Frosting
• Carob Mousse Frosting
• Pumpkin Roll with Clementine Cream
• Cherry Pie Bars
• Apple Crumble
• Caramelized Figs with Lemon & Vanilla
• Coconut Panna Cotta with Caramelized Figs
• “Chocolate”-Ginger Pudding
• Roasted Strawberries
• Appendix
• Resources
• Quick & Easy Index
• Acknowledgments
• Recipe Index
• Endorsements