Caveman Cooking

Spicy Tuna Cakes

Bennett — Sun, 17 Mar 2013 04:00:28 +0000

Adapted from Nom Nom Paleo’s recipe

Servings: 3-4
Yield: 12 Cakes
Prep Time: 20 Minutes
Total Time: 45 Minutes

INGREDIENTS
10 Oz. Albacore Tuna (2 Cans)
1 Sweet Potato
3 Scallions
1/2 C Cilantro
1 Chipotle Pepper
1 t Adobe Sauce (from canned Chipotle)
1/2 Red Onion (finely chopped
3 Strips of Chopped Bacon (optional)
2 T Ghee or Grass Fed Butter
2 Pastured Eggs
1 t Red Pepper Flakes
S/P to Taste

DIRECTIONS

Microwave Sweet Potato for 5 minutes (be sure to stab the skin several times to allow it to breath)
Preheat Oven to 350 degrees
If using bacon, then cook at low and render fat out of it.
Place Tuna, Scallions, Cilantro, Chipotle Pepper, Adobe Sauce, Red Onion, and melted butter in mixing bowl
When sweet potato is cool to touch, add it to the mixture
Added eggs, and spices
Place the mixture in a greased muffin tin
Bake for 20 minutes
ENJOY!

Crab Cakes

Bennett — Sat, 09 Mar 2013 17:00:42 +0000

INGREDIENTS
1 Lb. Fresh Lump Crab Meat, be sure to strain it with a cheesecloth and pick through for any shells
Handful of cilantro, chopped
2 cloves of garlic, minced and divided (Use your zester to make it really fine)
1 green onion, chopped
1 t Tabasco (or your favorite hot sauce)
1 T Paleo Mayo
1 t Dijon Mustard
1 egg, slightly beaten
3 T red bell pepper, thinly diced
1 Old Bay Seasoning
S/P to taste
1 C Almond Meal (use about a 1/4 cup in the crab mixture and rest to coat)

DIRECTIONS

Mix Wet Ingredients (Mayo, Mustard, Egg and Tabasco) and whisk together
Add Garlic, Green Onion, Red pepper, and cilantro to the mixture and combine
Make sure your crab meat is extra dry and thoroughly strained, then add to the mixture
Blend in spices (Old Bay, Almond Meal, S/P)
Turn heat on cast iron skillet to medium and use grapeseed oil (or your favorite oil) to ensure the crab cakes don’t stick
Make 1/2 palm sized balls with the mixture and dredge in a combination of almond meal, old bay seasoning and s/p
Place on skillet and don’t touch them for 3-4 minutes (it should form a nice medium brown crust on the bottom)
Then flip and let cook on the other side for at least 3 minutes
Remove from heat, put a little paleo mayo or sriacha sauce on top and ENJOY!

Simple Veggie Quiche

Bennett — Sat, 02 Mar 2013 16:15:51 +0000

INGREDIENTS
10-12 Eggs
2 Broccoli Head and Stalks
1 Sweet Potato
1 T Hot Sauce
1 t Garlic Powder
1 t Onion Powder
1 t Salt
1 t Pepper

DIRECTIONS

1. Preheat Oven to 375 degrees
2. Using a food processor pulse the broccoli into medium fine pieces and set aside
3. Using the shredding attachment, peel, then shred your sweet potatoes and place with broccoli
4. Whisk 10 eggs until frothy and add spices and hot sauce.
5. Combine veggies with eggs
6. Bake for 25-30 minutes depending in a 9×9 casserole dish or until the eggs are no longer runny
7. Serve and ENJOY!

Slim is Simple

Andrew Rockoff — Tue, 12 Feb 2013 15:44:20 +0000

Hey CaveNation, we wanted to give a shout out to @jonathanbailor for his work with #SlimIsSimple. Slim is Simple is a non-profit nutrition educational organization that will be providing compelling multimedia resources – free of charge so that the educational and health communities can leverage to share the simple, fun and proven nutrition and exercise science necessary to stem the obesity, diabetes and heart disease epidemics. Slim is Simple is working to get this “curriculum” in schools, churches, etc. Please watch their video, visit them at http://slimissimple.org and give them a shout out on twitter using #SlimIsSimple

Cream of Broccoli de Pollo

Bennett — Sun, 03 Feb 2013 05:00:41 +0000

INGREDIENTS
1-2 lbs of Pulled Chicken (from a whole roast chicken)
1 L Chicken Stock
3 Cups Broccoli Florets (food processed into bits)
5 Cloves of Garlic
1 M Yellow Onion
1 C Coconut Milk
1 T EVOO
S/P to Taste

DIRECTIONS

In a large cast iron pot, saute garlic, onions, and shallots in oil for 3-4 minutes at medium
Add Broccoli and continue to saute at low heat
Add pulled chicken and stock
Simmer for 10-15 minutes
Add Coconut Milk
Add S/P to Taste
Simmer for additional 30 minutes
ENJOY

Grassfed Ribeye Steak

Bennett — Mon, 28 Jan 2013 01:38:17 +0000

INGREDIENTS
2 – 1.5-2″ Thick Grass-fed Rib-eye Steaks
1 Garlic Clove
6 Sprigs of Rosemary
1 T Grapeseed Oil
1 T Ghee
S/P

DIRECTIONS

Salt the Steaks and place in the fridge salt side up for 30-60 minutes
Rinse off steak and get dry. Rub with halved garlic clove and coat with salt and pepper
Place elevated in your freezer for 30 minutes (helps maximize the Malliard effect)
Preheat your oven to 200 degrees
When your steaks are ready take from freeze and place in a hot cast iron skillet (heat for 5 minutes, then add grapeseed oil, then steaks)
Sear on each side for 1 minute and remove
Place Rosemary in the pan and replace steaks. You can add ghee the top of each steak
Add a digital meat therometer and heat steak in oven until 135 degrees…roughly 20-30 minutes!
ENJOY!

Mediterranean Frittata

Bennett — Sun, 20 Jan 2013 19:00:35 +0000

INGREDIENTS
6 Eggs
1 lb Ground Beef (substitute lamb, turkey or pork)
1 T Coconut Oil
1 Yellow Onion
5 Garlic Cloves (Minced)
1 C Broccoli Slaw (or food processed broccoli)
1/2 C Grated Carrots
1 T Curry Powder
1/4 C Goat Cheese Crumbles (Optional depending on how strict you are being on Paleo)
S/P to taste

DIRECTIONS

Preheat Oven to 300 degrees
Slice Onions very thin and add to a cast iron skillet with coconut oil and medium heat
Mix in Ground Beef until the meat is brown. Drain excess liquid
While the beef is browning, whisk eggs, garlic, carrots, broccoli, and curry powder
Mix the mixture together and place in the oven for 20-30 minutes (Optional: add Goat cheese crumbles)
Broil for the last 3-5 minutes to cook the top of the eggs and SERVE

Baked Eggs and Chorizo

Bennett — Sun, 13 Jan 2013 05:00:34 +0000

INGREDIENTS
2 Chorizo links
1 15-oz can plain tomato sauce
Sriracha (or your hot sauce of choice)
1/2 yellow onion, chopped
6-8 grape tomatoes, halved
Baby arugula
2 large eggs
Salt and Pepper to taste

DIRECTIONS

If using fresh chorizo, slowly render the fat in a skillet over low heat. Gradually begin turning up the heat, allowing all sides of the chorizo to cook and eventually brown. Periodically deglaze the pan with water and scrape up the brown bits. This will prevent the bottom of the pan from burning and it will incorporate the yummy caramelized bits back onto the sausage. This should take approximately 20 minutes, give or take.
Allow the sausage to cool for a bit and then slice each link into 10-12 pieces.
Briefly saute the chopped onions in the leftover chorizo fat (you can also use olive oil if pre-cooked chorizo was used).
Preheat the oven to 300 degrees F.
Ladle 1/4 cup of tomato sauce into the bottom of mini cast iron skillets or ramekins.
Drizzle some Sriracha on top of the tomato sauce (the amount will depend on your preference for heat. I used about 2 tablespoons per pan.)
Line the chorizo slices in the bottom of each skillet and top with another dollop of tomato sauce (approximately 2 tablespoons per pan, doesn’t need to be exact.
Divide the onions in half and evenly spread over the chorizo.
Layer on the cherry tomatoes followed by the arugula.
Break the eggs into separate ramekins, leaving the yolk intact, and then carefully pour the into each skillet.
Bake until the egg whites are just set, 10-15 minutes (they will continue to cook outside of the oven).
Sprinkle salt and fresh ground pepper on top before serving

Chocolate Chip Cookies

Bennett — Sun, 06 Jan 2013 05:00:55 +0000

INGREDIENTS
2 C Almond Butter
2 Eggs
1 tsp Vanilla Extract
1/4 C Honey
1/2 t Sea Salt
1/2 t Baking Soda
1 C Dark Chocolate Chips
1/2 C Chopped Pecans (optionals)

DIRECTIONS

1. Preheat Oven to 350 degrees
2. Mix Almond Butter, Eggs, Vanilla, Honey, Sea Salt and Baking Soda until well combined
3. Fold in Chocolate Chips and Pecans
4. Use an ice cream scoop to take dough on to greased cooking sheet
5. Bake for 10-12 minutes
6. Remove, cool, and ENJOY!

Perfect Whole Duck

Bennett — Sun, 30 Dec 2012 05:00:16 +0000

INGREDIENTS
1 Whole duck (around 5 pounds)
2 t salt
2 t paprika (hot or smoked)
1 t fresh ground black pepper
1 small onion, peeled and quartered
1 lemon quartered
4 cloves of garlic, roughly chopped
2-3 sprigs of thyme and/or rosemary

DIRECTIONS

1. Preheat oven to 375 F (190 C).
2. Remove the giblets from inside the duck and use it elsewhere.
3. Prepare the rub: mix the salt, paprika, and ground pepper.
4. Wipe the bird with a paper towel and rub the spices onto its skin.
5. Place the aromatics inside the duck cavity (onion, lemon, garlic, thyme/rosemary). Fold the neck skin under, to cover the cavity.
6. Place the duck, breast side down, in a roasting pan or a dutch oven with a rack on its bottom. During cooking the duck will discharge a great amount of fat; it is therefore important to keep it elevated to allow the fat to drain and not have the bird swim in it.
7. Roast the duck in the preheated oven for 1¾ hour, covered. With a turkey baster (or spoon, if you don’t have a baster – it’s much easier with a baster), use the fat that accumulates in the bottom of the pot to baste the duck, every 30 minutes.
8. Increase the temperature to 425 F (220 C), baste the duck, and cook uncovered for another 15 minutes, or until golden brown.

TIP:
After the pot has cooled but the fat has not set, pass the fat through a colander into a bowl or container, and refrigerate it. The fat will settle on the top and a rich jelly will be on the bottom. Separate the two, making sure the fat is free of any lingering bits of jelly. Freeze the jelly and use it to flavor soups and sauces, and save the fat for frying or roasting. It’s delicious. We also recommend using a probing thermometer to keep from overcooking the duck