Pan Fried Paleo Pigeon

Serves: 2 x 3 block meals

Now, we are talking wild wood pigeon here not the 'rats with wings' you see flying about city centres. In season now and taste delicious. Find yourself a good butcher or a friend with a gun. Thanks Andy!

Ingredients
9oz / 255g pigeon breast, skin removed (6 protein)
24 asparagus spears (2 carb)
2 apples, cored and cut into chunks (4 carb)
2 Tsp olive oil (6 fat)
2 garlic cloves, crushed
Fresh thyme, leaves removed from stalk
Balsamic vinegar
Black pepper

For the pigeon
1) Marinate the pigeon in approx 2 Tbsp of balsamic vinegar, 2 crushed garlic cloves and 1 Tbsp of thyme leaves for about 20 mins.
2) Shake off excess marinade and pan fry for about 3 mins on each side. Should still be pink in the middle. Let them rest for a couple of mins before serving.

For the warm salad
1) Drizzle asparagus and apples with olive oil, season with black pepper and bake in the oven for about 10 mins (cooking time will depend upon how thick your asparagus is).
2) Once asparagus is cooked and slightly charred and the apples are soft (but not mushy) remove from oven and add a splash of balsamic vinegar and sprinkle with a few more thyme leaves.
3) Divide into two equal sized portions and serve with pigeon breast.

NB. I've made an 'educated' guess with regards to the block portions for pigeon. I've assumed it is equivalent to that of duck. Pigeon is a wild game bird and is extremely lean.

Turkey Stuffed Peppers

Makes: 4 stuffed peppers (3 protein, 3 fat, 1 carb each)


Ingredients
18oz / 510g turkey mince (12 protein)
2 cups / 210g leeks, sliced (2 carb)
4 medium green bell peppers (2 carb)
1 Tbsp / 15mls reduced fat creme fraiche or sour cream (9 fat)
1 Tsp olive oil (3 fat)
2 garlic cloves, chopped
2 Tbsp flat leaf parsley
1 Tbsp wholegrain mustard
100mls chicken stock
Zest of 1 lemon
Black pepper


For the peppers
1) Either cut each pepper in half vertically or just cut the top off keeping each pepper whole and remove seeds.
2) Place on a baking tray and rub skin with olive oil.
3) Bake in oven for 20-25 mins until soft and slightly charred.

For the turkey
1) Put sliced leeks in a pan with a dash of water and cover, to steam them for a couple of mins. Take care not to let them colour as this will make them bitter. Then add garlic and cook for a further min or so.
2) Add turkey and keep stirring until nicely browned. Then add chicken stock and simmer for about 25-30 mins until turkey is cooked through and most of the liquid has evaporated. You don't want the mixture too wet.
3) Take pan off the heat and stir in the mustard, parsley, lemon zest, creme fraiche and black pepper.

Get stuffing!

TIP: For a balanced 3 block meal you will need to add 2 carb blocks of your choice. We had fruit for dessert.

Quack!

Duck with warm Broccoli & Orange salad.

Serves: 2 x 3 block meals

Ingredients
9oz / 255g duck breast, skin removed (6 protein)
3/4 cup / 175ml freshly squeezed orange juice - approx 2 large oranges (2 carb)
2 1/2 cups / 165g broccoli (2 carb)
1 large orange, segmented (2 carb)
2 Tsp olive oil (6 fat)
100 ml chicken stock
Black pepper
Salt (if using)

For the duck
1) Cook over a medium heat on griddle or frying pan for about 4 mins on each side or until cooked to your liking. Duck is best eaten when still slightly pink inside. Once cooked let it 'rest' for a couple of mins.

For the salad
1) Cut broccoli into medium sized florets, mix with olive oil and seasoning and roast for about 10 mins or until cooked. Just before serving mix in orange segments to warm them through.

For the sauce
1) Meanwhile mix zest of 1 orange, orange juice and chicken stock in a pan. Bring to the boil and reduce by half. Keep an eye on it, should take about 10 mins.
2) Drizzle sauce over duck and salad to taste.

TIP: You may not use all of the sauce and so could supplement with extra broccoli to balance the carbs.

Paleo Blueberry Muffins

Makes: 4 large or 6 small muffins

Another day snowed in...another baking session!

Ingredients
1 1/4 cup / 300g chestnut flour
2 eggs
1 medium banana, mashed
1/8 cup / 1 1/2 Tbsp coconut oil
Handful of blueberries

1) Blitz everything except the fruit in a processor. You should end up with a thick batter.
2) Stir in fruit.
3) Use either a non stick muffin tin or a baking tray lined with baking parchment and divide mixture into 4 or 6 equal sized portions.
3) Cook in a pre heated oven at 180C for 15/20 mins or until cooked through. They should be firm to the touch.

TIP: You could try any fruit you have with these...strawberries, blackberries, raspberries, cherries. If using tinned fruit remember to avoid fruit in syrup and go for natural fruit juice.

Scotch Pancakes Zone Style

Makes 6 pancakes (1 block protein, 1 block carb, 1 1/2 blocks fat each)

Ingredients

2 Eggs (2 protein)

1 cup / 250g cottage cheese (4 protein)

1 Tbsp / 15ml coconut oil (9 fat)

2/3 cup / 150g oatmeal (2 carb)

4 Tbsp raisins, soaked in hot water (4 carb)

1) Whiz eggs, cottage cheese and oil in a blender until smooth (or whisk by hand in a bowl...for time!) You should aim for a smooth and pretty thick batter.

2) Stir in soaked raisins carefully.

3) Lightly brush a non stick frying pan with a little coconut oil and drop a heaped Tbsp of batter onto the hot pan.

4) Cook for a min or two and then flip pancake over and cook for a further min. Pancakes should be cooked through and golden brown.

Best eaten warm and straight from the pan!! However will keep until next day and make great kit bag snack.

Store Cupboard Dhal

Serves: 9 blocks fat, 9 blocks carb (3 x 3 block portions)

Having been snowed in for the last couple of days, I didn't have too much fresh fruit and veg available. This is a great store cupboard stand by!

Ingredients

1 Tbsp / 15ml vegetable oil (9 fat)

1 cup / 140g onion, finely chopped (2 carb)

1 cup / 225g red lentils (4 carb)

3/4 cup / 400g tin tomatoes, juice drained (1 carb)

Juice 2 limes (2 carb)

3 garlic cloves, chopped

2 Tsp cumin seeds

2 Tsp mustard seeds

2 Tsp ground ginger

1 Tsp chilli powder

1 Tsp garam masala

800ml water or vegetable stock

Black pepper

1) Heat oil and gently cook onion for about 5 mins or until softened. Add a splash of water to stop the onion sticking and to help soften.

2) Add the garlic, cumin seeds and mustard seeds, stirring until seeds pop.

3) Stir in ground ginger, chilli powder and garam masala and cook for a couple of mins on a low heat. Don't let the spices burn.

4) Add lentils, water or stock and tomatoes. Season with black pepper and bring to the boil. Reduce the heat and simmer for about about 25 mins, stirring occasionally.

5) Add lime juice and cook for a further couple of mins. The consistency should be 'thickish'.

TIP: Chicken or fish would work well with this for a 'balanced' meal.

TIP: A sprinkle of a few flaked almonds before serving gives the dhal a nice crunch if you are not too worried about the extra fat blocks.

TIP: Lentils are in the Zone Top 100. They pack a hefty amount of nutrients, extremely rich in folic acid, and contain good levels of potassium, iron and copper. Source: The Top 100 Zone Foods, Barry Sears

Happy New Year

Whilst away I visited a traditional family farm in rural Chang Mai, to learn more about Thai cuisine. It's not just about very hot curries, most dishes cooked by Thai families use mainly fresh ingredients and flavours are subtly balanced. Although the prolific use of sugar (it's the sweet and sour thing) in many dishes will not translate into Zone / Paleo friendly recipes, I've been inspired by the herb and spice combos.

Here's how to make your own fresh Thai Yellow curry paste 'Lanna Farm' style (you won't want to by a jar ever again).

Ingredients

10g (1 Tbsp) Galangal, skin removed and chopped (use ginger if you can't get this)

20g (4 Tbsp) Lemongrass. chopped lower 1/3 only

20g (4 Tbsp) Garlic, crushed

5g (1Tsp) Shrimp paste

1) Put all the ingredients into a blender and liquidise, if the paste is too dry you may need to add a splash of water.

TIP: This will make approx 4-5 Tbsp of paste. Paste is also good for using as a marinade on chicken and in soups.