Paleo Transitions Cookbook www.paleolifestyledoctor.com Copyright © 2013 – Arland J. Hill - All Rights Reserved Worldwide. 1
Paleo Transitions Cookbook www.paleolifestyledoctor.com
Copyright © 2013 – Arland J. Hill - All Rights Reserved Worldwide. 1
Paleo Transitions Cookbook www.paleolifestyledoctor.com
Copyright © 2013 – Arland J. Hill - All Rights Reserved Worldwide. 2
WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This
Intellectual Property In Any Way
All Rights Reserved Copyright © 2013 – Arland J. Hill. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.
Disclaimer The information in this book is meant to supplement current dietary habits for
those not experiencing a specific health condition where dietary modification is
necessary and for those that are otherwise considered healthy. If you are on
specific dietary restrictions due to a health condition, please contact your
personal physician prior to implementing any of these recipes as part of your
regular diet. These recipes are in no way intended to replace the dietary
information provided by your doctor. Some of the recipes in this book contain
eggs and meat. For this reason, all dishes should be cooked thoroughly so as to
avoid possible consumption of any microbes known to be found in these food
sources and that can cause gastrointestinal distress. It is the responsibility of the
person preparing the recipes provided in this book to account for variances in
cooking temperatures and environment. The author disclaims responsibility for
any adverse effects that may result from the use or application of the recipes and
information provided in this book.
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Introduction
I don’t have a lot of time and I need to figure out breakfast, lunch, and dinner? What do I cook? Dr.
Hill told me to change the way I eat, but I’m not really sure what to cook based off of the
recommendations? Are my kids going to like this? Does this sound like questions that you have
asked? These are some of the initial questions I hear from patients. I am sure at one time or another
you have asked yourself if making the change to a Paleo Diet is really the best option. Inherently
you know that it is the change that you should be making, but the logistics of carrying it out in the
non-Paleo world that we live in can seem daunting.
Making change is never easy, especially when we are talking about food. Food is a part of our life
and once we become accustomed to a particular style of eating, change is the last thing we want to
consider. We know what is easy for us. We adapt our taste to certain flavors. We know where to
quickly find some of our favorite options. Changing the way you eat means modifying all of these
aspects of your life.
The key to change is having a guide. Changing the way that you eat and live your life all at once is
generally not the best option. Some are able to make a rapid transition, however, most are better
suited to slow steady change. Such change allows you to learn about the modifications you are
making and more importantly incorporate them in a manner that will ultimately allow them to be a
consistent part of your lifestyle.
When it comes to food, the road map that you need is a cookbook. Let’s be honest with each other.
If it is not at least somewhat similar to what you are familiar with and does not taste good, you are
not going to be as willing to make this change. I get that. We are all human. We need our senses
stimulated. There has to be a nice pleasing aroma as well as an appetizing taste to follow. This is
exactly what I have tried to bring to you by putting together the Paleo Transitions Cookbook.
You clearly know the importance of eating real foods as are found in the Paleo diet. But just because
these foods aren’t processed and sweetened, does not mean that they do not have to taste good.
Rather, when prepared appropriately as in this cookbook, you will find yourself desiring more of
these wholesome foods and having less and less affinity for foods that you instinctively know are not
good for you anyway. So not only are you enjoying meals that the whole family will enjoy, but you
are also redirecting your life down the path of health and wellness. You are getting good tasting food
that is good for you also. I think that is supposed to go against an old saying that healthy food does
not taste good, but with the recipes in this book, you will find great tasting, healthy recipes the norm
and not the exception.
Now, before you tell me that you are not a cook, neither was I until I started experimenting. The
term experimenting might be putting it lightly for some of my first few encounters I made with
cooking Paleo, or even cooking in general. However, with a little effort, and some divine wisdom
from my mother and grandmother, cooking actually became enjoyable. Before long I was making
the recipes in this book turnout exactly like they were supposed to. So if I can do it, so can you!
Happy eating and best of health,
Dr. Hill
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TABLE OF CONTENTS
BREAKFAST RECIPES ......................................................................................................................... 8
Apple and Caramel Pancake Stack: ........................................................................................................................... 9
Bacon and Maple Meatballs: ................................................................................................................................... 11
Baked Breakfast Pie: ................................................................................................................................................ 13
Blueberry Stuffed Spuds: ......................................................................................................................................... 15
Breakfast Lasagna:................................................................................................................................................... 17
Breakfast Meatza: ................................................................................................................................................... 19
Breakfast Salad: ....................................................................................................................................................... 21
Breakfast Stir-Fry: .................................................................................................................................................... 23
Chocolate Waffles: .................................................................................................................................................. 25
Chorizo Scrambled Eggs: ......................................................................................................................................... 27
Easy Breakfast Casserole: ........................................................................................................................................ 28
French Toast Paleo Style: ........................................................................................................................................ 30
Nutty Banana Pancakes: .......................................................................................................................................... 32
Omelet Muffins: ...................................................................................................................................................... 33
Paleo Granola Bars: ................................................................................................................................................. 35
Primal Granola:........................................................................................................................................................ 37
Roasted Pepper and Sausage Omelet: .................................................................................................................... 39
Spicy Breakfast Scramble: ....................................................................................................................................... 41
Stuffed Squash Breakfast: ....................................................................................................................................... 43
Sweet Potato Hash and Poached Eggs: ................................................................................................................... 45
APPETIZER RECIPES ........................................................................................................................ 47
Cucumber Logs: ....................................................................................................................................................... 48
Mini Crab Cakes: ...................................................................................................................................................... 49
Perfect Paleo Poblanos: .......................................................................................................................................... 51
Porkies: .................................................................................................................................................................... 53
Sweet and Spicy Chicken Wings: ............................................................................................................................. 54
SALAD RECIPES ............................................................................................................................... 56
Celebration Salad: ................................................................................................................................................... 57
Chef Salad: ............................................................................................................................................................... 59
Chicken Fajita Salad: ................................................................................................................................................ 61
Fresh Garden Vegetable Salad: ............................................................................................................................... 63
Roasted Asparagus and Red Pepper Salad: ............................................................................................................. 65
Sonoma Chicken Salad: ........................................................................................................................................... 66
Spicy Tuna Salad: ..................................................................................................................................................... 68
Summer Cobb Salad: ............................................................................................................................................... 69
Taco Salad: .............................................................................................................................................................. 71
Tomato and Basil Salad: .......................................................................................................................................... 73
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DESSERT RECIPES ........................................................................................................................... 74
Easy Blueberry Muffins ........................................................................................................................................... 75
No Bake Chocolate Chip Cookies:............................................................................................................................ 77
Nut Free Chocolate Chunk Cookies: ........................................................................................................................ 78
Paleo Pumpkin Bread: ............................................................................................................................................. 79
SNACK RECIPES .............................................................................................................................. 81
Ants on a Log: .......................................................................................................................................................... 82
Banana Bowls: ......................................................................................................................................................... 83
Banana Chips: .......................................................................................................................................................... 84
Brussels Sprout Chips: ............................................................................................................................................. 85
Cauliflower Sticks: ................................................................................................................................................... 86
Fruit Rolls: ............................................................................................................................................................... 87
Minty Fruit Salad: .................................................................................................................................................... 89
Paleo Protein Balls:.................................................................................................................................................. 90
Primal Trail Mix: ...................................................................................................................................................... 91
Rosemary Almonds: ................................................................................................................................................ 92
Spicy Beef Jerky: ...................................................................................................................................................... 93
Teriyaki Beef Jerky: .................................................................................................................................................. 94
ENTRÉE RECIPES ............................................................................................................................. 95
BEEF ..................................................................................................................................................................... 96
Asian Style Spare Ribs: ............................................................................................................................................ 96
Beastly Bolognaise: ................................................................................................................................................. 98
Fall Apart Beef Roast: ............................................................................................................................................ 100
Grilled Citrus Lime Steak: ...................................................................................................................................... 102
Island Style Burgers: .............................................................................................................................................. 104
Italian Meatloaf: .................................................................................................................................................... 106
Marvelous Mouthwatering Meatballs: ................................................................................................................. 108
Mexican Burgers:................................................................................................................................................... 110
Sloppy Joes: ........................................................................................................................................................... 112
Spaghetti and Meatball Bites: ............................................................................................................................... 114
LAMB ................................................................................................................................................................. 116
Lamb Meatballs: .................................................................................................................................................... 116
Lamb Skewers: ...................................................................................................................................................... 118
Lamb Stuffed Eggplant: ......................................................................................................................................... 120
Minty Olive Lamb Chops: ...................................................................................................................................... 122
Strongman Stew: ................................................................................................................................................... 124
POULTRY ............................................................................................................................................................ 126
Chicken Bowl: ........................................................................................................................................................ 126
Chicken Burgers: .................................................................................................................................................... 128
Chicken Gumbo: .................................................................................................................................................... 130
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Chicken Parcels:..................................................................................................................................................... 132
Garlic Chicken Pasta: ............................................................................................................................................. 134
Pesto Chicken Pasta: ............................................................................................................................................. 136
Spicy Island Chicken Wraps: .................................................................................................................................. 138
SEAFOOD ........................................................................................................................................................... 140
Crusted Salmon with Citrus-Herb Sauce: .............................................................................................................. 140
Pan-Seared Fish with Shiitake Mushrooms: .......................................................................................................... 142
Roasted Garlic Red Pepper Pesto Salmon: ............................................................................................................ 144
PORK ................................................................................................................................................................. 146
Perfect Pork Chops: ............................................................................................................................................... 146
Spaghetti Squash and Sausage Bake: .................................................................................................................... 148
TURKEY .............................................................................................................................................................. 150
Turkey and Veggie Pan: ......................................................................................................................................... 150
Turkey Chili – Paleo Style: ..................................................................................................................................... 152
Turkey Hash: .......................................................................................................................................................... 154
Turkey Meatloaf: ................................................................................................................................................... 155
Turkey Sliders and Spicy Slaw: .............................................................................................................................. 157
MEATLESS .......................................................................................................................................................... 159
Paleo Pizza Pie: ...................................................................................................................................................... 159
Stuffed Peppers and Savory Rice:.......................................................................................................................... 161
Sundried Tomato Pesto Pasta: .............................................................................................................................. 163
SOUP RECIPES .............................................................................................................................. 165
Bean-less Chili: ...................................................................................................................................................... 166
Beef and Vegetable Chili: ...................................................................................................................................... 168
Bison Chili: ............................................................................................................................................................. 170
Chicken Tortilla Soup: ............................................................................................................................................ 172
Creamy Mushroom Soup: ..................................................................................................................................... 174
Easy Tomato Soup: ................................................................................................................................................ 176
Egg Drop Soup: ...................................................................................................................................................... 178
Enchilada Chicken Stew: ........................................................................................................................................ 180
Ham and Cabbage Soup: ....................................................................................................................................... 182
SAUCE AND DRESSING RECIPES .................................................................................................... 184
Asian Vinaigrette: .................................................................................................................................................. 185
Balsamic Vinaigrette:............................................................................................................................................. 186
Caesar Dressing: .................................................................................................................................................... 187
Classic Lemon Vinaigrette: .................................................................................................................................... 188
Omega-3 Mayonnaise: .......................................................................................................................................... 189
Orange and Rosemary Vinaigrette: ....................................................................................................................... 190
Paleo Alfredo Sauce: ............................................................................................................................................. 191
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Paleo Ranch Salad Dressing: .................................................................................................................................. 192
Raspberry Walnut Vinaigrette: .............................................................................................................................. 193
Roasted Chili Dressing: .......................................................................................................................................... 194
Strawberry Vinaigrette: ......................................................................................................................................... 195
SIDE DISH RECIPES ....................................................................................................................... 196
Braised Green Beans: ............................................................................................................................................ 197
Butternut Squash Fries: ......................................................................................................................................... 199
Carrot Soufflé: ....................................................................................................................................................... 200
Cauliflower Rice: .................................................................................................................................................... 202
Cranberry Relish: ................................................................................................................................................... 203
Easy Zucchini and Carrot Hash: ............................................................................................................................. 204
Guacamole: ........................................................................................................................................................... 206
Lemon Roasted Brussels Sprouts: ......................................................................................................................... 207
Mushroom Kebabs: ............................................................................................................................................... 208
Roasted Balsamic Sweet Potatoes: ....................................................................................................................... 209
Roasted Chili Lime Cauliflower: ............................................................................................................................. 210
Spicy Carrot Stir-Fry: .............................................................................................................................................. 212
Squash Casserole: .................................................................................................................................................. 213
Stuffed baked Tomatoes: ...................................................................................................................................... 214
Summer Squash Fritters: ....................................................................................................................................... 215
Sweet Potato Carrot cakes: ................................................................................................................................... 216
Thanksgiving Caramelized Onion and Sausage Stuffing: ....................................................................................... 217
Zucchini Fritters: .................................................................................................................................................... 219
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BREAKFAST RECIPES
Recipes Included in this Section:
Apple and Caramel Pancake Stack
Bacon and Maple Meatballs
Baked Breakfast Pie
Blueberry Stuffed Spuds
Breakfast Lasagna
Breakfast Meatza
Breakfast Salad
Breakfast Stir-Fry
Chocolate Waffles
Chorizo Scrambled Eggs
Easy Breakfast Casserole
French Toast Paleo Style
Nutty Banana Pancakes
Omelet Muffins
Paleo Granola Bars
Primal Granola
Roasted Pepper and Sausage Omelet
Spicy Breakfast Scramble
Stuffed Squash Breakfast
Sweet Potato Hash and Poached Eggs
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Apple and Caramel Pancake Stack:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 414g; Calories: 802; Total Fat: 57.4g; Cholesterol:
286mg; Sodium: 126mg; Carbohydrates: 67.4g; Protein: 15.6g)
Ingredients for the Pancakes:
1 cup almond flour
1 cup coconut milk
7 eggs – beaten
¼ cup olive oil
2 tablespoons cinnamon
2 tablespoons raw honey
1 teaspoon vanilla essence
½ teaspoon baking powder
Pinch of salt
Ingredients for the Caramel:
12 dates – soaked in water for 30 minutes and pits removed
5 tablespoons coconut milk
3 tablespoons water
1 teaspoon cinnamon
1 teaspoon vanilla essence
Pinch of salt
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Ingredients for the Apple Topping:
3 apples – cored and thinly sliced, skin on
3 tablespoons coconut oil
2 tablespoons almond butter
2 tablespoons raw honey
2 teaspoons cinnamon
Pinch of salt
Method:
To make the apple topping – melt the coconut oil in a non-stick pan over a medium heat and
add the sliced apples. Cook for 10 minutes, stirring frequently until they are soft but not mushy.
Add the almond butter, cinnamon, salt and honey and leave to cook over a low heat.
To make the caramel – add the dates to the food processor and blend until they start to break
down. Then add the rest of the ingredients and continue to blend until the puree looks like
caramel.
To make the pancakes – mix all the ingredients together in a large bowl. Heat a non-stick pan
over a medium heat and scoop out equal portions of the pancake batter. Cook on both sides for
about 3 minutes each.
To assemble the stack – alternate pancakes and caramel until they are all used up and lastly
pour over the apple topping. Serve immediately.
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Bacon and Maple Meatballs:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 259g; Calories: 584; Total Fat: 39.8g; Cholesterol:
136mg; Sodium: 1,150mg; Carbohydrates: 18.4g; Protein: 36.1g)
Ingredients:
1 lb. pork sausage meat
6 rashers bacon
1 egg
1 sweet potato – finely grated
1 onion – finely grated
4 oz. sweet red bell pepper – finely grated
2 tablespoons maple syrup
1 garlic clove – minced
Salt and black pepper to taste
Olive oil for frying
Method:
Firstly, place the bacon slices in a pan and cook them over a medium heat until they are crispy.
Remove from the pan and place onto paper towels to absorb the excess fat. Reserve the bacon
drippings for later. When they are cool enough, chop them up into tiny pieces. Now on the fine
side of a box grater, grate the sweet potato, onion and red pepper into a bowl. Now add the
rest of the ingredients to the bowl and use your hands to mix until everything is thoroughly
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combined. Now form the mixture into evenly sized balls. It is easiest to use an ice cream scoop
to get the balls as uniform as possible. Heat up the bacon drippings over a medium heat and
gently fry the meatballs until they are golden brown and cooked through. Serve immediately
and enjoy! I guarantee there won’t be any leftovers, but if there are store in an airtight
container in the fridge for no more than 2 days.
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Baked Breakfast Pie:
Yields: 12 Servings
(Nutrition Facts per Serving: Serving Size: 108g; calories: 144; Total Fat: 8.7g; Cholesterol:
164mg; Sodium: 65mg; Carbohydrates: 2.7g; Protein: 13.9g)
Ingredients:
12 rashers bacon
12 eggs
12 plum tomato slices (½ inch thick)
1 cup onions – finely chopped
1 cup button mushrooms – chopped
2 garlic cloves – minced
2 tablespoons parsley – finely chopped
1 tablespoon black pepper
Method:
Preheat the oven to 325o F. in a non-stick pan, cook the bacon rashers over a medium heat until
cooked, but not crispy. If it is too crispy it will break when you try to line the muffin tin. Set
bacon aside to cool, but reserve the bacon drippings. Use some of the bacon fat to grease a
standard muffin tin. Use the rest to sauté the garlic, mushrooms and onions until soft. Remove
from the heat and stir in the parsley. Now assemble your pies. Place 1 slice of tomato at the
bottom of each muffin cup and circle the inside rim of each cup with 1 rasher of bacon. Divide
the sautéed mixture evenly and spoon on top of each tomato slice. Lastly, crack one egg into
each muffin cup, season with black pepper and bake in the oven for 20 minutes or until the
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eggs are cooked to your preference. Allow to cool slightly before loosening the edges gently
with a spatula or knife. Serve and enjoy. Any leftover pies will hold in the fridge overnight. To
reheat, simply pop them in the microwave for a few seconds.
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Blueberry Stuffed Spuds:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 202g; Calories: 267; Total Fat: 7.4g; Cholesterol:
56mg; Sodium: 192mg; Carbohydrates: 44.2g; Protein: 7.3g)
Ingredients:
2 large sweet potatoes
1 lb. bison breakfast sausage
1 cup fresh blueberries
1 egg – beaten
1 tablespoon maple syrup (optional)
Olive oil for greasing
Method:
Preheat the oven to 400o F and lightly grease a baking tray with a little olive oil. Wash the sweet
potatoes well and remove any blemishes from the skin. Cut them in half lengthways and place
them cut side down on the baking tray. Bake for 30 minutes or until they are soft. Remove and
allow to cool. While the sweet potatoes are cooking, remove the bison meat from the sausage
casings and cook in a non-stick pan over a medium heat until the meat is just beginning to
brown. Add the blueberries and cook until the blueberries begin to break down. You can add a
tablespoon of maple syrup to the pan to counteract the tartness of the berries, but this is
optional. When the mixture is cooked, drain any excess liquid from the pan and transfer the
meat and berries to a mixing bowl. Add the egg and stir to combine. Now scoop some of the
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flesh out of the sweet potato. Do not scoop it all out, you will need a ¼ inch of sweet potato
lining the inside of the skin so it doesn’t break apart. Mix the scooped out sweet potato flesh
with the sausage mixture. Fill the potato skins with the mixture and then return to the oven to
bake for 10 minutes. Allow to cool for a few minutes before serving. Enjoy while warm!
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Breakfast Lasagna:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 555g; Calories: 820; Total Fat: 50.8g; Cholesterol:
341mg; Sodium: 976mg; Carbohydrates: 48.8g; Protein: 43.9g)
Ingredients:
1 lb. chorizo sausage (if you don’t like spicy food, simply substitute a sausage of your
choice)
2 sweet potatoes – peeled
1 eggplant
2 cups baby spinach leaves
2 cups mushrooms – sliced
1 onion – thinly sliced
½ cup coconut milk
6 eggs – beaten
4 rashers bacon
1 tablespoon parsley – finely chopped
1 teaspoon garlic powder
1 teaspoon onion powder
Olive oil for frying
Method:
Preheat the oven to 375o F and lightly grease a lasagna baking dish with a little olive oil. Heat a
non-stick pan over a medium heat and cook the bacon rashers until they are crispy. Remove
from the pan and allow to cool. Once cool enough to handle, crumble them up and set aside.
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Reserve the bacon drippings. Heat a little olive oil in a clean pan over medium heat and cook up
the chorizo sausage, using a spatula to break the meat down. Now heat up the bacon drippings
and add the onions. Fry them up until they begin to go brown, and then add the mushrooms.
When the mushrooms begin to soften, remove the pan from the heat and stir in the parsley.
Now slice up the sweet potatoes and eggplant using a mandolin slicer. If you don’t have one,
carefully slice the vegetables using a sharp knife, taking care to keep them of a uniform
thickness. Place the coconut milk into a bowl and whisk together with the onion and garlic
powder. Now begin to assemble the lasagna layers. Arrange the layers in the following order –
½ the sweet potato slices, ½ the meat, ½ the onions and mushrooms, ½ the spinach, all the
eggplant slices, rest of the meat, rest of the onions and mushrooms, rest of the spinach, rest of
the sweet potato slices. Pour over the seasoned coconut milk, cover the dish with foil and place
in the oven for 30 minutes or until the sweet potatoes are completely cooked. When the
lasagna is cooked, allow to cool for 10 minutes with the foil off. While it cools down, heat a
little olive oil in a non-stick pan over a medium heat and scramble your eggs. Place the
scrambled egg on top of the lasagna and sprinkle the crumbled bacon on top. Cut into squares,
serve and enjoy while hot!
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Breakfast Meatza:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 320g; Calories: 595; Total Fat: 20.9g; Cholesterol:
286mg; Sodium: 116mg; Carbohydrates: 78.6g; Protein: 26.3g)
Ingredients:
1 lb. pork mince
7 eggs
8 rashers bacon – diced
½ cup cherry tomatoes – cut into slices
½ an onion – diced
½ sweet potato – diced
½ green pepper – diced
1 garlic clove – minced
1 teaspoon oregano
1 teaspoon basil
1 teaspoon black pepper
Method:
Preheat the oven to 350o F and lightly grease a glass baking dish with olive oil. Place the pork
mince in a bowl and crack one of the eggs into it. Mix it together until well combined – it is
quite a gooey mixture so don’t be alarmed. Press the meat mix into the bottom of the glass dish
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in an even layer. Bake it in the oven for about 10 minutes – don’t worry if it isn’t cooked
through as it will go in the oven again later. Remove from the oven and drain any excess fat off
the top of the meat and set aside to cool. Now cut up your bacon, and add it to a non-stick pan
and cook over a medium heat until it begins to crisp. Remove from the pan and set aside on
some paper towel to cool down. Now add the garlic, onion, green pepper and sweet potatoes
to the pan of bacon drippings and allow to cook for about 10 minutes or until it is beginning to
soften. Drain any excess fat off the sweet potato mixture and add it to the top of the meatza
base in an even layer. Now arrange the tomato slices on top and sprinkle the oregano and basil
over the top. Then crack the 6 eggs over the top, evenly spread out, sprinkle the bacon pieces in
between and season with black pepper. Place back in the oven to cook for a further 10 minutes,
or until the eggs are cooked to your preference. Cut into slices and serve immediately. Enjoy!
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Breakfast Salad:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 448g; Calories: 373; Total Fat: 24.1g; Cholesterol:
327mg; Sodium: 208mg; Carbohydrates: 27.6g; Protein: 16.3g)
Ingredients:
1 cup baby spinach leaves
1 red pepper – sliced into strips
½ an onion – thinly sliced
2 carrots – peeled and julienned
1 tomato – cut into wedges
¼ cup celery – chopped
1 avocado – peeled, stone removed and sliced
½ cup broccoli – cut into small florets
4 eggs
½ teaspoon paprika
Salt to taste
Drizzle of olive oil (optional)
Drizzle of balsamic (optional)
Method:
This breakfast is so quick to prepare and contains an incredible boost of goodness to start your
day. Simply arrange your veggies on two serving plates. Heat up a little oil in a non-stick pan
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over a medium heat and fry your eggs to your preference. Place the eggs on top of the salad,
sprinkle with some paprika and salt and serve immediately.
*Note – if you like your eggs over easy, the runny yolk provides a delicious dressing for the
vegetables. However, if you prefer your eggs well done, the dish may be a little dry, so you
could drizzle a little olive oil and balsamic over the vegetables before topping with the eggs.
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Breakfast Stir-Fry:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 496g; Calories: 603; Total Fat: 36.3g; Cholesterol:
228mg; Sodium: 1,640mg; Carbohydrates: 42.4g; Protein: 31.3g)
Ingredients:
½ lb. uncooked bacon – diced
1 avocado - diced
2 medium sweet potato – peeled and grated
2 carrots – peeled and julienned
½ an onion – sliced
½ cup mushrooms – sliced
1 tablespoon olive oil
¼ teaspoon thyme
¼ teaspoon black pepper
4 large eggs
Method:
Heat the bacon in a non-stick pan over a medium high heat. Cook for 4 to 5 minutes until the
bacon is crisp then add the onions, carrots, sweet potatoes, mushrooms and thyme. Cook,
stirring frequently until the vegetables are just beginning to soften. Don’t overcook, you want
your stir fry tender, yet firm, not mushy. The total cooking time should be around 15 minutes.
Make four depressions in the stir-fry using a wooden spoon and crack an egg into each one.
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Cover the skillet and cook for 5 to 6 minutes until the egg is cooked through. Season with black
pepper and serve with diced avocado. A delicious and filling breakfast to enjoy!
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Chocolate Waffles:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 200g; Calories: 361; Total Fat: 29.1g; Cholesterol:
82mg; Sodium: 207mg; Carbohydrates: 23.7g; Protein: 8.3g)
Ingredients:
1 ½ cups almond flour
1/3 cup coconut milk
¼ cup dark chocolate chips
2 eggs – beaten
3 tablespoons cocoa powder
2 tablespoons maple syrup
1 teaspoon vanilla essence
½ teaspoon baking soda
¼ teaspoon cinnamon
Pinch of salt
1 cup fresh sliced strawberries
1 cup coconut cream – whipped
Method:
Place all the ingredients, except the chocolate chips, into a big bowl and whisk together until
smooth. Lastly add the chocolate chips and stir well to distribute them evenly through the
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batter. Pour the mixture into your waffle iron and cook until done. Serve with strawberry slices
and whipped coconut cream.
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Chorizo Scrambled Eggs:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 343g; Calories: 620; Total Fat: 48.2g; Cholesterol:
423mg; Sodium: 977mg; Carbohydrates: 11.2g; Protein: 35.1g)
Ingredients:
½ lb. chorizo sausage – sliced
4 eggs
1 red pepper – cored, seeds removed and diced
½ an onion – diced
½ cup mushrooms – sliced
1 tablespoon olive oil
1 teaspoon parsley
1 teaspoon garlic salt
¼ teaspoon black pepper
Method:
Heat the olive oil in a non-stick pan over a medium heat. Add the onions and sauté until they
start to soften. Add the red pepper, mushrooms and sliced chorizo and cook until the chorizo
starts to go crispy around the edges. While the sausages cook, whisk the eggs in a bowl with the
garlic salt, pepper and parsley. Pour the eggs into the pan and stir the eggs until they are
cooked. Serve and enjoy while hot!
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Easy Breakfast Casserole:
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 261g; Calories: 430; Total Fat: 30.4g; Cholesterol:
391mg; Sodium: 706mg; Carbohydrates: 11.4g; Protein: 27.7g)
Ingredients:
1 lb. pork sausage - sliced
12 eggs – beaten
1 onion – diced
1 red pepper - diced
1 sweet potato – grated
2 cups baby spinach leaves
1 cup mushrooms – sliced
1 cup butternut – diced
1 tablespoon garlic powder
2 teaspoons dried basil
2 teaspoons dried oregano
Salt and black pepper to taste
Olive oil for greasing
Method:
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Grease the inside of the slow cooker with a little olive oil. Add all the ingredients to the pot and
use a spoon to stir well. Set the temperature to low and leave to cook for 8 hours. Slice into pie
wedges and serve. Quick and easy!
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French Toast Paleo Style:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 434g; Calories: 1,197; Total Fat: 92.2g; Cholesterol:
327mg; Sodium: 463mg; Carbohydrates: 73.6g; Protein: 36.3g)
Ingredients for the Bread:
1 cup pumpkin seeds
1/3 cup pumpkin puree
6 dried dates – pitted
3 eggs
3 tablespoons raw honey
2 tablespoons almond flour
2 tablespoons coconut oil – melted
1 tablespoon cinnamon
1 teaspoon vanilla essence
1 teaspoon nutmeg
¼ teaspoon baking powder
¼ teaspoon baking soda
1/8 teaspoon ground ginger
1/8 teaspoon ground cloves
1/8 teaspoon salt
Ingredients to make French Toast:
1/3 cup coconut milk
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1 egg – beaten
2 tablespoon olive oil
1 teaspoon vanilla essence
¼ teaspoon cinnamon
Method:
Preheat the oven to 375o F and grease a bread pan with a little oil. Heat 1 tablespoon coconut
oil in a non-stick pan over medium heat and add the pumpkin seeds. Roast the pumpkin seeds
until they are brown on all sides. Once roasted, place them into a food processor and blend
until they form a fine powder. Add the dates and puree. Now add the rest of the bread
ingredients and puree until smooth. Pour the batter into the bread pan and bake for 30 minutes
or until a toothpick inserted in the middle comes out clean. Allow the bread to cool on a wire
rack. When the bread is cool, mix the coconut milk, egg, vanilla essence and cinnamon together
in a bowl. Heat up the olive oil in a non-stick pan over a medium heat. Cut the pumpkin bread
into ½ inch slices and dip into the egg mixture, coating the bread on both sides. Fry in the pan
until brown on both sides. Serve immediately topped with a drizzle of maple syrup. Love Life!
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Nutty Banana Pancakes:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 238g; Calories: 403; Total Fat: 22.4g; Cholesterol:
327mg; Sodium: 125mg; Carbohydrates: 41.4g; Protein: 16.8g)
Ingredients:
4 eggs
2 bananas
2 heaped tablespoons almond butter
¼ cup dark chocolate chips
1 teaspoon cinnamon
Method:
In a mixing bowl, mash the bananas and almond butter together. Add the eggs and cinnamon
and blend well. Heat a non-stick pan over medium high heat and add ¼ cup scoop of batter to
the hot pan. When the pancake begins to bubble flip it over and add a sprinkle of chocolate
chips to the cooked side. The residual heat will melt the chocolate while the other side cooks.
These pancakes are already quite decadent and can be served as is, however, if you are feeling
indulgent you can serve them with maple syrup, fresh fruit and/or whipped coconut cream.
Delicious!
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Omelet Muffins:
Yields: 12 Servings
(Nutrition Facts per Serving: Serving Size: 77g; Calories: 84; Total Fat: 4.6g; Cholesterol: 145mg;
Sodium: 253mg; Carbohydrates: 2.2g; Protein: 8.6g)
Ingredients:
10 eggs – beaten
6 slices prosciutto
6 button mushrooms – diced
6 tablespoons red pepper – diced
6 tablespoons onion – diced
6 tablespoons tomato - diced
1 tablespoon parsley – finely chopped
1 teaspoon garlic powder
1 teaspoon black pepper
Olive oil for greasing
Method:
Preheat the oven to 350o F and lightly grease the cups of a muffin tin with a little olive oil. Cut
each piece of prosciutto in half and press into the bottom of each muffin cup. Divide the
mushrooms, onions, red pepper and tomato evenly between the muffin cups. Beat the eggs
together with the garlic powder, black pepper and parsley and pour evenly into the muffin
cups, filling them almost to the top. Bake for about 20 minutes or until the eggs are set and
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turning golden brown on top. Allow to cool for a few minutes in the pan before trying to
remove them. To remove them, gently slide a knife around the edges of each muffin tin to
loosen the egg and remove them from the tin. Serve while still warm and store leftovers in an
airtight container in the fridge. These are such a delicious and versatile breakfast – substitute
whatever veggies you have in the fridge to make variations on this basic recipe. Enjoy over and
over!
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Paleo Granola Bars:
Yields: 12 Servings
(Nutrition Facts per Serving: Serving Size: 88g; Calories: 376; Total Fat: 26.7g; Cholesterol: 0mg;
Sodium: 101mg; Carbohydrates: 32.2g; Protein: 8.2g)
Ingredients:
3 cups assorted nuts and seeds
2 cups shredded coconut
1 cup dried cranberries
½ cup dried dates – pitted and chopped
½ cup golden raisins
¼ cup coconut oil
½ cup almond butter
½ cup raw honey
1 teaspoon cinnamon
½ teaspoon salt
¼ teaspoon vanilla essence
¼ teaspoon nutmeg
Method:
Line a baking tray with parchment paper. Take 1 cup of nuts and seeds and roughly chop them.
Take the other 2 cups and blend them in the food processor into smaller pieces. You want a
variety of sizes for the bars. Add the nuts and seeds to the bowl along with the raisins,
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cranberries, dates and shredded coconut. Stir well to combine. In a saucepan, combine the
coconut oil, almond butter, honey, vanilla, salt, cinnamon, and nutmeg and heat over medium
until it starts to bubble. Once bubbling remove from the heat and pour over the nuts, seeds and
fruit. Stir to make sure everything is coated and thoroughly combined. Pour the mixture onto
the parchment lined baking tray and use the back of a spoon to spread the mixture out into an
even layer that is firmly packed together. Leave the tray at room temperature for 2 hours, then
cover and place in the freezer for at least an hour to set. Once set transfer to a cutting board
and slice with a very sharp knife into 12 uniform bars. Take care not to saw through when
cutting the bars as they will crumble and break. Enjoy!
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Primal Granola:
Yields: 16 Servings
(Nutrition Facts per Serving: Serving Size: 70g; Calories: 274; Total Fat: 20.2g; Cholesterol: 0mg;
Sodium: 5mg; Carbohydrates: 21.2g; Protein: 7.2g)
Ingredients:
1 cup hazelnuts – chopped
1 cup walnuts – chopped
1 cup slivered almonds
1 cup pumpkin seeds
1 cup sunflower seeds
1 cup shredded coconut
1 cup dried cranberries
1 cup raisins
1 cup dried apricots – chopped
6 tablespoons raw honey
3 tablespoons coconut oil – melted
½ teaspoon cinnamon
¼ teaspoon nutmeg
Method:
Preheat the oven to 300o F and line a baking tray with parchment paper. Mix the nuts, seeds
and coconut together in a large bowl. Add the coconut oil, honey, cinnamon and nutmeg and
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stir well until everything is coated. Spread out in an even layer on the baking sheet and cook for
20 minutes or until just lightly browned (stir once during cooking). When browned, remove
from the oven, add the dried fruit and toss well. Allow to cool completely and then divide into
½ cup portions and store in sealed zip lock bags until you are ready to eat. A delicious snack to
eat as is, or with some coconut milk as a cereal. Enjoy!
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Roasted Pepper and Sausage Omelet:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 326g; Calories: 659; Total Fat: 54.8g; Cholesterol:
408mg; Sodium: 1,041mg; Carbohydrates: 13.2g; Protein: 28.2g)
Ingredients:
½ lb. beef sausage – cooked and sliced
1 red pepper
4 eggs
½ onion – diced
2 tablespoons parsley
2 teaspoons olive oil
1 teaspoon black pepper
Method:
Put the whole red pepper in a pan over a high heat and sear until the skin starts to blacken and
blister on all sides. Remove from the pan and place into a plastic bag with a teaspoon of water.
Seal the bag with the air trapped inside for 5 minutes, then remove the pepper, cut out the
seeds, peel the skin and dice. Beat the eggs in a bowl with the black pepper and parsley. Heat
half the olive oil in a non-stick pan over medium heat. Add half the onion and sauté until soft.
Add half the egg mixture on top of the onions and give it a quick stir. When the egg begins to
set add, half the red pepper and half the sausage to one half of the pan. When the eggs are
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nearly cooked, fold the empty egg half over the filling and cook for a further 2 minutes. Repeat
for the second omelet. Serve immediately while still hot.
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Spicy Breakfast Scramble:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 420g; Calories: 517; Total Fat: 24.1g; Cholesterol:
479mg; Sodium: 573mg; Carbohydrates: 11.3g; Protein: 62.1g)
Ingredients:
4 eggs
12 oz. chicken breasts – diced
1 green pepper – diced
1 jalapeno – seeds removed and diced
1 tomato - diced
½ red onion – diced
2 garlic cloves - minced
¼ cup coriander – finely chopped
1 tablespoon water
1 teaspoon olive oil
½ teaspoon cumin
½ teaspoon chili powder
¼ teaspoon salt
Method:
Heat the olive oil in a non-stick pan over a medium high heat and add the garlic, onions, green
pepper, and jalapeno to the pan. Cook until starting to soften. Now add the chicken pieces and
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cook for a few minutes, stirring frequently. While the chicken and veggies cook, whisk the eggs
together with the cumin, chili powder, salt and water. Pour the eggs into the pan and cook,
stirring continuously until they are set, light and fluffy. Remove from the heat and stir in the
tomatoes and coriander. Serve immediately and enjoy!
*Note – a great substitution or addition to this spicy tex-mex scramble is a small portion of beef
mince.
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Stuffed Squash Breakfast:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 457g; Calories: 566; Total Fat: 41.2g; Cholesterol:
228mg; Sodium: 908mg; Carbohydrates: 30.4g; Protein: 23.1g)
Ingredients:
1 acorn squash – halved, seeds removed
½ lb. breakfast sausage meat – remove from the casings
2 eggs
1 garlic clove - minced
½ cup mushrooms – diced
½ an onion – diced
1 tablespoon olive oil
1 tablespoon parsley – finely chopped
1 teaspoon paprika
Method:
Preheat the oven to 375o F and lightly grease a baking tray with a little olive oil. Cut the acorn
squash in half, scoop out the seeds and place the squash cut side down on the baking tray. Bake
for 20 minutes or until the squash is soft. Remove from the oven and allow to cool. Heat 1
tablespoon of olive oil in a non-stick pan over medium heat, then add the garlic and onions.
Cook until the onion starts to soften and becomes translucent, then add the sausage meat. Stir
frequently to break up the sausage meat as it cooks – you don’t want clumps of meat. When
the sausage is almost cooked, add the mushrooms. Cook and stir for a further 5 minutes. Now,
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scoop out the cooled squash, taking care not to tear the skin. Add the acorn squash to the
warm pan and stir to combine. Remove the pan from the heat and stir in the parsley. Halve the
mixture and add one half to each acorn squash skin, filling the skin up. Press down into the
middle of the stuffing with a spoon to make a hollowed out nest for the eggs and crack one egg
into each hollow. Sprinkle ½ teaspoon of paprika over each egg and return to the oven for 10
minutes or until your eggs are cooked to your preference. Serve immediately and enjoy!
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Sweet Potato Hash and Poached Eggs:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 541g; Calories: 1,134; Total Fat: 87.3g; Cholesterol:
537mg; Sodium: 2,021mg; Carbohydrates: 22.6g; Protein: 62.7g)
Ingredients:
4 eggs
2 sausages of your choice - sliced
1 sweet potato – diced
1 bell pepper – diced
½ an onion - diced
½ cup mushrooms – sliced
1 garlic clove – minced
1 tablespoon parsley – finely chopped
1 tablespoon olive oil
1 teaspoon apple cider vinegar
½ teaspoon black pepper
Method:
Heat a little olive oil in a non-stick pan over medium heat, add the onions, peppers, and garlic
and sauté for 5 minutes. Add the sweet potato and sausages and cook until the sausages are
brown and the sweet potato is soft. Lastly add the mushrooms, turn down the heat and allow
to simmer on low while you prepare the poached eggs. You will need to stir the pan frequently
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and may need to add a little water to the pan to prevent the potatoes from sticking. Now bring
a pot of water to the boil and add the apple cider vinegar. Crack an egg into a bowl, making
sure to keep the yolk intact and carefully slip it into the boiling water. Keep the water swirling
gently with a spatula while the egg poaches. The eggs are cooked, when the white is set and the
yolk is bright yellow. Repeat with the other 3 eggs. Divide the hash onto 2 plates, top with 2
eggs, season with some black pepper and serve immediately.
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APPETIZER RECIPES
Recipes Included in this Section:
Cucumber Logs
Mini Crab Cakes
Perfect Paleo Poblanos
Porkies
Sweet and Spicy Chicken Wings
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Cucumber Logs:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 516g; Calories: 325; Total Fat: 17.1g; Cholesterol:
49mg; Sodium: 1,164mg; Carbohydrates: 24.5g; Protein: 23.4g)
Ingredients:
2 cucumbers
8 oz. turkey breast – sliced thin
1 avocado
1 teaspoon basil – finely chopped
½ teaspoon red pepper flakes (optional)
Method:
Peel the cucumbers and cut off the ends. Cut the cucumber in half (not lengthways). Now with
a sharp knife start cutting the core of the cucumber out. It is easier to do if you make an initial
indentation lengthwise. When you are finished, you will have a hollow log shape in the
cucumber. Now peel the avocado, remove the seed and cut it into quarters. Now layer the
turkey in the cucumber and the avocado in the turkey. Finish off with a sprinkle of fresh basil
and some red pepper flakes for a bit of heat. The crunchy and creamy textures paired with the
salty and spicy is an amazing combination.
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Mini Crab Cakes:
Yields: 12 Servings
(Nutrition Facts per Serving: Serving Size: 66g; Calories: 104; Total Fat: 5.1g; Cholesterol: 47mg;
Sodium: 502mg; Carbohydrates: 5.8g; Protein: 7.1g)
Ingredients:
12 oz. crab meat (canned)
½ cup roasted sweet potato – mashed
½ cup coconut flour
1/3 cup coconut milk
6 spring onions - chopped
2 eggs
Juice of ½ a lime
3 tablespoons bacon drippings - melted
1 teaspoon salt
½ teaspoon black pepper
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon parsley
½ teaspoon Herbs de Provence
½ teaspoon baking powder
½ teaspoon paprika
Method:
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Preheat the oven to 400o F and lightly grease a muffin pan. Mix all the dry ingredients together
with a fork and break up any clumps. Combine all the wet ingredients in a bowl and mix well.
Add the dry bowl to the wet bowl and make sure to thoroughly combine everything. Divide the
mixture into 12 even sized balls and press into the prepared muffin tin. Bake for 15 – 20
minutes or until the crab cakes are starting to turn golden brown. Serve warm with a fresh crisp
garden salad.
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Perfect Paleo Poblanos:
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 185g; Calories: 204; Total Fat: 5.3g; Cholesterol:
68mg; Sodium: 91mg; Carbohydrates: 14.5g; Protein: 26.1g)
Ingredients:
6 red poblano peppers
1 lb. beef mince
1 onion – diced
4 garlic cloves – minced
8 oz. tomato paste – no added sugar
½ cup mushrooms – diced
2 green chilies – seeds removed and chopped
½ tablespoon garlic powder
¼ teaspoon red pepper flakes
¼ teaspoon paprika
Salt and pepper to taste
Olive oil for frying
Method:
Preheat the oven to 350o F and cover a baking tray with foil. Heat a little olive oil in a non-stick
pan over a medium heat and add the garlic and onions. Allow to cook until the onions turn
translucent. Add the beef mince and cook until it is starting to brown, then add the rest of the
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ingredients except for the peppers. While the beef cooks, slice the peppers in half lengthwise
and remove the seeds. Wash out the inside of the peppers and turn upside down to let excess
water drain out. Remove the meat from the heat and allow to cool slightly. When the meat has
cooled down, stuff the peppers with the mixture. Place them on the foil covered baking tray
and bake for 20 minutes or until the poblanos begin to blister and become soft. Serve while still
warm and enjoy!
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Porkies:
Yields: 1 Serving
(Nutrition Facts per Serving: Serving Size: 360g; Calories: 749; Total Fat: 55.3g; Cholesterol:
0mg; Sodium: 18mg; Carbohydrates: 18.8g; Protein: 51.2g)
Ingredients:
6 rashers bacon (try to get thick cuts)
1 avocado
2 tablespoons lemon juice
1 tablespoon coriander – finely chopped
½ teaspoon black pepper
½ teaspoon garlic salt
Method:
Fry the bacon rashers in a hot non-stick pan until crispy. Set aside on some paper towel to
absorb excess oil. Now make some chunky guacamole. Cut the avocado in half. Mash up one
half until smooth and cut the other half into cubes. Stir together, then pour over the lemon
juice and mix. Lastly add the garlic salt, black pepper and coriander and combine thoroughly.
Lay 3 rashers of bacon on the serving plate. Top each with a third of the guacamole and lastly
place the other 3 rashers of bacon on top. These paleo “sandwiches” are incredibly tasty and
could not be easier to prepare!
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Sweet and Spicy Chicken Wings:
Yields: 6 Servings
(Nutritional Facts per Serving: Serving Size: 343g; Calories: 773; Total Fat: 35.2g; Cholesterol:
202mg; Sodium: 207mg; Carbohydrates: 43.2g; Protein: 68.8g)
Ingredients:
3 lbs. chicken wings
1 onion - grated
1 cup chestnut flour (you can use any flour you like, but the chestnut flour has a sweeter
taste and adds an awesome flavor to these chicken wings)
½ cup olive oil
½ cup freshly squeezed orange juice
2 tablespoons minced garlic
2 tablespoons raw honey
2 tablespoons water
1 tablespoon vinegar
1 teaspoon cayenne pepper
Salt and pepper to taste
Method:
Rinse chicken wings under cold water and pat dry with paper towel. Pour the olive oil into a
large pan and turn the heat up to medium high. Place the chicken wings into a large mixing
bowl and sprinkle ¾’s of the chestnut flour over them. Make sure all the wings are coated
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evenly in flour. Add the flour coated wings to the hot oil and fry for about 10 minutes or until
they are nicely golden all over and starting to go crispy. While the wings cook, make your sauce.
Add a splash of olive oil to a saucepan and heat up. Add the onions and sauté until they begin
to caramelize. Add the orange juice, honey, vinegar, water, cayenne pepper and season with
salt and pepper to taste. Stir constantly over a medium high heat and when warm throughout
add the remaining chestnut flour. This will help the sauce to thicken. Turn the heat down to low
and let simmer, stirring frequently. When the wings are cooked add them to the pot of sauce
and stir to ensure that all the wings are coated in sauce. Best served immediately. Enjoy!
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SALAD RECIPES
Recipes Included in this Section:
Celebration Salad
Chicken Fajita Salad
Fresh Garden Vegetable Salad
Roasted Asparagus and Red Pepper Salad
Sonoma Chicken Salad
Spicy Tuna Salad
Summer Cobb Salad
Taco Salad
Tomato and Basil Salad
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Celebration Salad:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 536g; Calories: 754; Total Fat: 43.6g; Cholesterol:
147mg; Sodium: 246mg; Carbohydrates: 32.2g; Protein: 63.8g)
Ingredients for the Salad:
12 strawberries – quartered
2 oranges – segmented and segments cut in half
1 cup almonds – slivered
¼ cup celery
4 grilled chicken breasts – cut into bite sized pieces
5 oz. baby lettuce leaves
6 oz. baby spinach leaves
4 oz. wild rocket
2 tablespoons raw honey
Ingredients for the Dressing:
½ cup olive oil
½ cup balsamic vinegar
½ cup water
1 tablespoon rosemary – finely chopped
1 teaspoon garlic – minced
¼ teaspoon grated ginger
Method:
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To make the dressing – add all the ingredients except the oil to a saucepan and bring to the
boil. Boil vigorously for 10 minutes or until the volume of liquid has halved. Allow to cool in the
fridge. When cool, transfer to a shaker, add the oil and shake well to combine. Set aside until
needed.
To make the salad – stir the honey and almonds together in a non-stick pan over a high heat.
Stir continuously until the almonds are toasted and golden. Keep an eye on the pan as they
burn very easily. Let the almonds cool down and then roughly chop them. Mix all the other
salad ingredients together in a bowl and toss to combine. Divide the salad onto 4 plates and top
with the candied almond clusters. Drizzle with salad dressing, serve immediately and enjoy!
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Chef Salad:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 633g; Calories: 782; Total Fat: 86.4g; Cholesterol:
204mg; Sodium: 1,098mg; Carbohydrates: 22.5g; Protein: 28.1g)
Ingredients for the Salad:
¼ lb. ham – diced
¼ lb. grilled chicken – diced
4 eggs – hardboiled
2 rashers bacon – cooked and crumbled
500g butter lettuce
8 cherry tomatoes – halved
4 green onions – sliced thin
1 avocado – diced
2 celery stalks – diced
1 cup olive oil
¼ cup balsamic vinegar
1 garlic clove – minced
1 table spoon lemon juice
1 teaspoon Dijon mustard
1 teaspoon raw honey
1 teaspoon salt
½ teaspoon black pepper
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¼ teaspoon chives
¼ teaspoon oregano
¼ teaspoon basil
¼ teaspoon thyme
Ingredients for the Dressing:
Method:
To make the dressing – throw everything into the blender and mix until thoroughly combined.
Decant into an airtight jar and store in the fridge until needed.
To make the salad – divide the lettuce between two plates. Top with the other ingredients,
drizzle with salad dressing and serve. Delicious and filling!
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Chicken Fajita Salad:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 641g; Calories: 541; Total Fat: 31.1g; Cholesterol:
101mg; Sodium: 153mg; Carbohydrates: 30.8g; Protein: 39.5g)
Ingredients:
½ lb. boneless, skinless chicken breasts
1 head romaine lettuce
1 onion – diced
1 red bell pepper - diced
2 plum tomatoes – diced
1 avocado – sliced
¼ cup celery – diced
2 jalapenos – seeds removed and finely chopped
2 cloves garlic - minced
1 tablespoon olive oil
2 teaspoons oregano
½ teaspoon cumin
Method:
Cut chicken breasts into ½ inch slices. Heat the olive oil in a non-stick pan over medium heat.
Add the garlic and onions and sauté until translucent. Add the cumin, oregano, bell peppers and
jalapenos and stir well. Now add the chicken slices and cook, stirring often until the chicken is
brown. Remove from heat and allow to cool slightly. Now shred the lettuce and divide it
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between 2 plates. Top the lettuce with the diced tomato. Scoop the fajita mix on top of the
tomatoes and arrange the avocado slices around the edge of the plate. Season with salt and
black pepper to taste and enjoy while warm. Delicious!
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Fresh Garden Vegetable Salad:
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 224g; Calories: 211; Total Fat: 17.2g; Cholesterol:
0mg; Sodium: 57mg; Carbohydrates: 14.9g; Protein: 3.3g)
Ingredients:
500g cauliflower – cut into florets
250g green beans – topped and tailed
250g carrots - sliced
1 red bell pepper – cut into chunks
1 red onion – sliced thinly
2 tablespoons lemon juice
½ cup olive oil
2 garlic cloves – minced
½ teaspoon black pepper
½ teaspoon basil
½ teaspoon thyme
½ teaspoon marjoram
½ teaspoon oregano
½ teaspoon rosemary
Method:
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Bring a large pot of water to the boil. Add the cauliflower, green beans and carrots to the pot
and allow to boil for 3-5 minutes or until they are tender crisp. Drain and place in a large salad
bowl to cool. Add the red pepper and onions to the veggies and toss well. In a separate bowl,
whisk the olive oil, lemon juice, garlic, black pepper and herbs together until well combined.
Pour over the vegetables and toss well. Place in the fridge to marinate for a few hours before
serving. Enjoy!
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Roasted Asparagus and Red Pepper Salad:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 338g; Calories: 195; Total Fat: 14.6g; Cholesterol:
0mg; Sodium: 13mg; Carbohydrates: 14.2g; Protein: 6.2g)
Ingredients:
1 red pepper
1 lb. asparagus – ends trimmed
2 cups wild rocket leaves
2 tablespoons olive oil
1 tablespoon red onion – minced
4 teaspoons balsamic vinegar
1 garlic clove – minced
Salt and black pepper to taste
Method:
Preheat the oven to 400o F. Put the whole red pepper in a pan over a high heat and sear until
the skin starts to blacken and blister on all sides. Remove from the pan and place into a plastic
bag with a teaspoon of water. Seal the bag with the air trapped inside for 5 minutes, then
remove the pepper, cut out the seeds, peel the skin and slice into strips. Lay the asparagus
spears on a baking tray, drizzle with a tablespoon of olive oil, season with salt and pepper and
roast in the oven for 10 – 15 minutes or until they are tender-crisp. Remove from the oven and
allow to cool. Now make the dressing. Mix 1 tablespoon of olive oil with the onion, balsamic
vinegar and garlic clove until combined. Toss the asparagus with the balsamic mixture and
serve on a bed of fresh rocket leaves.
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Sonoma Chicken Salad:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 324g; Calories: 611; Total Fat: 31.5g; Cholesterol:
254mg; Sodium: 234mg; Carbohydrates: 9.9g; Protein: 71.2g)
Ingredients:
2 lb. chicken breasts – cut into cubes
1 carrot – diced
3 celery stalks – diced
1 cup blueberries
½ cup walnut oil
¼ cup spring onions – chopped
1 egg yolk
1 garlic clove – minced
1 tablespoon olive oil
2 teaspoons poppy seeds
1 teaspoon Dijon mustard
Salt and black pepper to taste
Method:
Heat the olive oil in a non-stick pan over a medium heat and add the garlic and chicken cubes.
Sauté until they are nice and brown on all sides. Set aside to cool. Now make the mayo
dressing. You have to be patient and do this very slowly otherwise the mayo will not combine
properly. Add the egg yolk and Dijon mustard to the food processor and pulse until combined.
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Now while the food processor is running VERY slowly, a few drops at a time, add the walnut oil
and let it combine before adding the next few drops. The mayo will thicken, it just takes time.
Add the chicken and veggies to a bowl and toss to mix. Pour the mayo over the chicken, season
with salt and pepper and refrigerate overnight. When ready to serve, stir in the poppy seeds
and serve on a bed of your favorite lettuce and salad greens.
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Spicy Tuna Salad:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 525g; Calories: 405; Total Fat: 25.8g; Cholesterol:
28mg; Sodium: 554mg; Carbohydrates: 19.5g; Protein: 28.2g)
Ingredients:
2 cans tuna – drained
1 cup black olives – chopped
2 green onions – chopped
8 cherry tomatoes - halved
1 jalapeno pepper – seeds removed and chopped
Juice of 2 limes
1 avocado – sliced
1 head of butter lettuce
3 tablespoons capers – rinsed
2 tablespoons olive oil
½ teaspoon red chili flakes
Method:
Combine all the ingredients except for the avocado and the butter lettuce in a large bowl and
mix well to combine. Serve on a bed of butter lettuce with sliced avocado on the side. Enjoy
chilled or at room temperature.
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Summer Cobb Salad:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 439g; Calories: 353; Total Fat: 25.4g; Cholesterol:
221mg; Sodium: 296mg; Carbohydrates: 14.2g; Protein: 20.5g)
Ingredients for the Salad:
12 shrimp – cooked and cooled
2 cups lettuce of your choice
1 cucumber – peeled and diced
1 peach – peeled and diced
¼ cup celery – diced
4 rashers bacon – cooked and crumbled
2 eggs – hard boiled and diced
1 tablespoon red pepper flakes
Ingredients for the Dressing:
1 avocado
1/3 cup water
Juice of 1 lemon
4 tablespoons olive oil
4 tablespoons red onion - grated
3 tablespoons apple cider vinegar
2 tablespoons Dijon mustard
2 teaspoons coriander – finely chopped
½ teaspoon garlic powder
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Salt and pepper to taste
Method:
Combine all the salad ingredients in a bowl and toss to mix. Now prepare your dressing. Add all
the ingredients except the water to a food processor and pulse until nice and smooth. Now add
the water slowly until you get the desired consistency. If you prefer a thicker dressing, add less
water and if you like it runny add more. Pour the dressing over the salad and chill before
serving. Enjoy!
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Taco Salad:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 655g; Calories: 802; Total Fat: 44.9g; Cholesterol:
203mg; Sodium: 1,506mg; Carbohydrates: 78.4g; Protein: 75.5g)
Ingredients:
1 lb. beef mince
1 cup black olives - sliced
¾ cup beef stock
½ cup salsa
¼ cup coriander - chopped
1 avocado – sliced
3 romaine hearts
1 onion – diced
1 tomato - diced
1 garlic clove - minced
2 tablespoons chili powder
1 tablespoon olive oil
1 teaspoon cumin
½ teaspoon oregano
Method:
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Heat the olive oil in a non-stick pan over a medium heat. Add the garlic, onion and beef mince.
Cook until it starts to brown. Then add all the chili powder, cumin, oregano and the beef stock
and leave to simmer uncovered for 10 minutes more on a low heat. Remove from the heat,
drain the excess liquid and allow to cool. To assemble the salad, divide the lettuce between two
plates. Top with the meat, tomatoes, avocado slices, black olives and a sprinkling of coriander.
Serve with salsa on the side. Enjoy!
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Tomato and Basil Salad:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 314g; Calories: 299; Total Fat: 28.5g; Cholesterol:
0mg; Sodium: 13mg; Carbohydrates: 11.6g; Protein: 2.7g)
Ingredients:
1 lb. cherry tomatoes – halved
1 cup fresh basil leaves – finely chopped
¼ cup red onion – thinly sliced
4 tablespoons olive oil
4 tablespoons balsamic vinegar
½ teaspoon garlic salt
½ teaspoon black pepper
Method:
Throw all the ingredients in a bowl. Toss to combine. What could be easier? Serve immediately.
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DESSERT RECIPES
Recipes Included in this Section:
Easy Blueberry Muffins
No Bake Chocolate Chip Cookies
Nut Free Chocolate Chunk Cookies
Paleo Pumpkin Bread
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Easy Blueberry Muffins
Yields: 8 Servings
(Nutrition Facts per Serving: Serving Size: 104g; Calories: 403; Total Fat: 31.2g; Cholesterol:
61mg; Sodium: 179mg; Carbohydrates: 25.9g; Protein: 9.7g)
Ingredients:
1 cup almond flour
1 cup almond butter
½ cup raw honey
½ cup fresh blueberries
1/3 cup coconut oil - melted
1/3 cup shredded coconut
3 eggs – beaten
½ teaspoon vanilla essence
½ teaspoon baking soda
½ teaspoon baking powder
¼ teaspoon salt
¼ teaspoon cinnamon
Pinch of nutmeg
Method:
Preheat the oven to 350o F and line a muffin tin with paper liners. Mix all the wet ingredients in
a bowl and all the dry ingredients in another bowl. Pour the wet bowl into the dry bowl and stir
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to combine thoroughly. Divide evenly into muffin tin liners and bake for 20 minutes. Allow to
cool on a wire rack and store leftovers in an airtight container. Enjoy as needed.
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No Bake Chocolate Chip Cookies:
Yields: 12 Servings
(Nutrition Facts per Serving: Serving Size: 46g; Calories: 211; Total Fat: 16.3g; Cholesterol: 0mg;
Sodium: 3mg; Carbohydrates: 16.4g; Protein: 3.8g)
Ingredients:
2 cups shredded coconut
½ cup dark chocolate chips
½ cup almond butter
1/3 cup raw honey
¼ cup almonds – chopped (can substitute any nuts)
¼ cup cocoa powder
3 tablespoons coconut oil
1 teaspoon vanilla essence
Method:
In a large pot, melt the almond butter, honey, and coconut oil over a low heat. Stir in all the
other ingredients. Remove from the heat and allow to cool slightly. Use an ice cream scoop to
scoop balls of the dough onto a parchment lined baking tray. Place the tray in the freezer for 30
minutes. Devour! If there are any leftovers, store them in an airtight container in the freezer.
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Nut Free Chocolate Chunk Cookies:
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 90g; Calories: 429; Total Fat: 29.6g; Cholesterol:
27mg; Sodium: 115mg; Carbohydrates: 36.7g; Protein: 11.1g)
Ingredients:
1 cup dark chocolate chips
1 cup almond butter
1/3 cup raw honey
1 egg – beaten
1 vanilla bean – seeds scraped out
1 teaspoon vanilla essence
½ teaspoon cinnamon
½ teaspoon baking powder
½ teaspoon baking soda
Method:
Preheat the oven to 350o F and line a baking tray with parchment paper. Place all the
ingredients in a bowl and stir until they are combined thoroughly. Use an ice cream scoop to
scoop out 6 even sized balls of dough. Place them on the baking tray but ensure that you leave
enough space between them so that they do not join up when they cooking. Bake for 20
minutes and then allow to cool on a wire rack. Scrumptious and super easy!
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Paleo Pumpkin Bread:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 164g; Calories: 244; Total Fat: 12.4g; Cholesterol:
164mg; Sodium: 399mg; Carbohydrates: 25.4g; Protein: 8.8g)
Ingredients:
1 cup almond flour
1 cup pumpkin puree
¼ cup coconut flour
¼ cup maple syrup
1 tablespoon coconut oil - melted
2 teaspoons cinnamon
1 teaspoon baking soda
1 teaspoon vanilla essence
½ teaspoon ground cloves
½ teaspoon nutmeg
4 eggs
Method:
Preheat the oven to 375o F and lightly grease a loaf pan with some olive oil. In a large bowl, mix
all the dry ingredients together. In a smaller bowl, crack in the eggs and whisk them to
combine. Pour into the dry ingredients and stir. Add the rest of the ingredients and mix until
thoroughly combined. Pour the batter into the prepared pan and bake for 40 minutes or until a
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toothpick inserted in the middle comes out clean. Allow to cool for 5 minutes in the pan before
removing the bread to a wire rack to cool completely. Slice and serve.
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SNACK RECIPES
Recipes Included in this Section:
Ants on a Log
Banana Bowls
Banana Chips
Brussels Sprout Chips
Cauliflower Sticks
Fruit Rolls
Minty Fruit Salad
Paleo Protein Balls
Primal Trail Mix
Rosemary Almonds
Spicy Beef Jerky
Teriyaki Beef Jerky
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Ants on a Log:
Yields: 1 Serving
(Nutrition Facts per Serving: Serving Size: 159g; Calories: 597; Total Fat: 36.3g; Cholesterol:
0mg; Sodium: 31mg; Carbohydrates: 62.2g; Protein: 14.5g)
Ingredients:
2 celery stalks
4 tablespoons almond butter
2 tablespoons raisins
2 tablespoons raw honey
½ teaspoon cinnamon
Method:
Wash and dry the celery stalks. Spread the almond butter onto each stalk. Sprinkle a little
cinnamon over the butter and top with the raisins. Finish off with a drizzle of honey. Serve
immediately.
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Banana Bowls:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 178g; Calories: 345; Total Fat: 16.2g; Cholesterol:
0mg; Sodium: 5mg; Carbohydrates: 50.2g; Protein: 6.4g)
Ingredients:
2 bananas
2 tablespoons almond butter
2 tablespoons coconut milk
2 tablespoons raw honey
2 tablespoons almonds – slivered
1 teaspoon shredded coconut
1 teaspoon cinnamon
Method:
Peel and slice the bananas, then divide the slices into 2 bowls. Top the bananas with the
almond butter, coconut milk, a sprinkle of cinnamon and a sprinkle of shredded coconut. Lastly
add the nuts and a drizzle of honey.
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Banana Chips:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 120g; Calories: 111; Total Fat: 0.4g; Cholesterol: 0mg;
Sodium: 1mg; Carbohydrates: 28.8g; Protein: 1.4g)
Ingredients:
2 bananas
Juice of 1 lemon
2 teaspoons cinnamon
Method:
Preheat the oven to 200o F and line a baking tray with parchment paper. Cut the bananas into
thin slices. Coat the slices in lemon juice and lay them onto the baking tray. Sprinkle them as
generously as you like with cinnamon and bake until they are crispy, turning them every 30
minutes. When they are done allow to cool and then store in an airtight container. Absolutely
delicious!
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Brussels Sprout Chips:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 102g; Calories: 112; Total Fat: 5.6g; Cholesterol:
14mg; Sodium: 311mg; Carbohydrates: 9.2g; Protein: 7.9g)
Ingredients:
2 cups Brussels sprout leaves (the outer leaves only)
2 tablespoons melted bacon fat
1 teaspoon paprika
½ teaspoon garlic salt
Method:
Preheat the oven to 350o F and line 2 baking trays with parchment paper. Mix the leaves with
the bacon fat and garlic salt in a large bowl until they are well coated. Lay the leaves in a single
layer on the baking trays. Bake each tray for 10 minutes or until the leaves are crispy and brown
around the edges. Remove from the oven, allow to cool and eat immediately.
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Cauliflower Sticks:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 303g; Calories: 153; Total Fat: 5.1g; Cholesterol:
164mg; Sodium: 140mg; Carbohydrates: 19.3g; Protein: 11.5g)
Ingredients:
1 cauliflower – stem removed and cut into florets
1 tablespoon oregano
½ tablespoon basil
1 tablespoon onion powder
1 teaspoon garlic powder
½ teaspoon cumin
½ teaspoon red pepper flakes
2 eggs
Method:
Preheat the oven to 425o F and lightly grease a baking tray with a little olive oil. Place the
cauliflower florets in a microwaveable dish and microwave for 10 minutes. Place the cauliflower
into the blender and pulse until smooth. Place into the fridge to cool down completely. Now stir
in the rest of the ingredients until thoroughly mixed. Spread the mixture out on the baking tray
until it is in an even layer about ½ an inch thick. Place in the oven for 25 minutes or until it
starts to brown. Remove from the oven, cut into sticks and turn the sticks over. Turn the oven
up to 500o F and return the sticks to the oven to brown and get crispy.
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Fruit Rolls:
Yields: 10 Servings
(Nutrition Facts per Serving: Serving Size: 107g; Calories: 35; Total Fat: 0.1g; Cholesterol: 0mg;
Sodium: 2mg; Carbohydrates: 9.1g; Protein: 0.4g)
Ingredients:
1 cup apples – peeled, cored and roughly chopped
1 cup peaches – peeled, pitted and roughly chopped
1 cup raspberries – roughly chopped
1 cup pears – peeled, pitted and roughly chopped
2 cups water
1 tablespoon raw honey
2 teaspoons lemon juice
1 teaspoon cinnamon
Method:
Preheat the oven to 140o F and line a baking tray with parchment paper. Place the fruit and
water into a pot and bring to a simmer over a medium heat. Cover the pot and leave for 10
minutes. Remove the lid and stir the fruit and then mash it to a pulp with a potato masher. Add
the lemon juice, cinnamon and honey and mix well to combine. Simmer uncovered for another
10 minutes or until the mixture starts to thicken. Transfer the mixture to the blender and pulse
until smooth. Taste and adjust the lemon juice, cinnamon or honey quantities if desired. Spread
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the mixture in an even layer onto the baking tray. It should be about ¼ inch thick. Place in the
oven overnight to dry out. The fruit rolls are ready when they are no longer sticky. Remove
from the oven and cut into even sized portions. Now roll each portion up in some parchment
paper and store in the fridge in an airtight container until needed. Delicious and nutritious –
what more could you ask for?
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Minty Fruit Salad:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 353g; Calories: 425; Total Fat: 19.9g; Cholesterol:
0mg; Sodium: 4mg; Carbohydrates: 65.3g; Protein: 4.7g)
Ingredients:
1 banana – peeled and sliced
1 orange – peeled and diced
1 apple – cored and diced (leave peel on)
4 strawberries – quartered
1 kiwi fruit – peeled and diced
½ cup pecans – chopped
2 tablespoons raw honey
2 tablespoons lemon juice
1 teaspoon freshly chopped mint leaves
Method:
Place the cut fruit into 2 bowls and top with the nuts. In a small bowl, whisk together the
honey, lemon juice and mint. Pour the dressing over the fruit. Chill for an hour before serving.
Enjoy this quick, easy and refreshing snack!
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Paleo Protein Balls:
Yields: 12 Servings
(Nutrition Facts per Serving: Serving Size: 45g; Calories: 170; Total Fat: 11.6g; Cholesterol: 0mg;
Sodium: 2mg; Carbohydrates: 17.1g; Protein: 2.7g)
Ingredients:
1 cup almonds
½ cup roasted, unsalted macadamia nuts
½ cup shredded coconut
¼ cup strawberries – diced
¼ cup raspberries – diced
2 tablespoons raw honey
2 tablespoons coconut oil – melted
4 prunes – pitted
Method:
Place the prunes into the blender and pulse until it forms a paste. Add the nuts and pulse until
they are finely chopped. Now add the honey and coconut oil but stop the blender as soon as it
is incorporated. Transfer the mixture to a bowl and stir in the rest of the ingredients except for
the shredded coconut. The mixture is quite sticky so you have to work carefully when forming
the balls. It is helpful to use an ice cream scoop so the balls are a uniform size and then gently
roll the mixture between your palms. Once the balls are formed, roll them in the shredded
coconut and place them on a parchment lined baking tray in the fridge to set. Delicious – you
have been warned!
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Primal Trail Mix:
Yields: 10 Servings
(Nutrition Facts per Serving: Serving Size: 57g; Calories: 190; Total Fat: 13.6g; Cholesterol: 0mg;
Sodium: 5mg; Carbohydrates: 14.8g; Protein: 5.8g)
Ingredients:
1 cup almonds
½ cup cashews
½ cup toasted coconut flakes
½ cup pumpkin seeds
½ cup sunflower seeds
½ cup golden raisins
½ cup dried pineapple
½ cup dried apricots – chopped
½ cup dried cranberries
Method:
Mix the ingredients in a bowl and store in an airtight container. Help yourself when the hunger
strikes. No mess, no fuss!
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Rosemary Almonds:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 113g; Calories: 609; Total Fat: 52.1g; Cholesterol:
0mg; Sodium: 2,328mg; Carbohydrates: 24.3g; Protein: 22.3g)
Ingredients:
2 cups whole, raw almonds
2 tablespoons dried rosemary
1 tablespoon almond butter
2 teaspoons salt
¼ teaspoon black pepper
Method:
Melt the butter in a non-stick pan over a medium heat. When the butter starts to bubble, add
the almonds and stir to coat. Add the rosemary, salt and pepper. Toast the almonds, stirring
frequently until they are golden brown. Remove the almonds from the heat and place on a
paper towel lined plate until they have cooled. Store the nuts in an airtight container – A great
on the go snack!
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Spicy Beef Jerky:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 81g; Calories: 140; Total Fat: 8.2g; Cholesterol: 30mg;
Sodium: 349mg; Carbohydrates: 3.8g; Protein: 11.7g)
Ingredients:
½ lb. sirloin beef roast – fat trimmed and partially frozen
¼ cup Worcestershire sauce
2 tablespoons water
1 clove garlic – minced
1 teaspoon chili powder
½ teaspoon oregano
¼ teaspoon cayenne pepper
¼ teaspoon salt
Method:
Use a very sharp knife to slice the meat into ¼ inch slices. Place all the other ingredients into a
bowl and whisk to combine. Place the beef into the marinade, cover and refrigerate overnight.
Next day place the beef strips on a baking tray in a single layer and bake in a 175o F oven for
about 3 hours. Turn the strips over and bake for a further 2 hours or until the meat is dry and
bends without breaking. Take care not to overcook the meat. Enjoy immediately. Store any
leftovers in an airtight container in the fridge.
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Teriyaki Beef Jerky:
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 237g; Calories: 428; Total Fat: 14.3; Cholesterol:
203mg; Sodium: 1,343mg; Carbohydrates: 1.3g; Protein: 69.1g)
Ingredients:
3 lb. beef flank steak
¼ cup wheat free soy sauce
3 garlic cloves – minced
1 tablespoon salt
2 teaspoons cumin
1 teaspoon cinnamon
½ teaspoon white pepper
Method:
Using a sharp knife, slice the beef into ¼ inch strips. Place the rest of the ingredients in a
microwave safe dish and microwave for 30 seconds on high to activate the spices. Place beef
into the marinade and refrigerate overnight to infuse the meat with the flavors. Next day,
preheat the oven to 170o F and lay the beef strips on a baking tray. Bake for 12 hours until the
meat has dried out. Remove from the oven and allow to cool uncovered before storing in an
airtight container in the fridge. This is a delicious snack to enjoy anytime.
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ENTRÉE RECIPES
Recipes Included in this Section:
Asian Style Spare Ribs
Beastly Bolognaise
Fall Apart Beef Roast
Grilled citrus Lime Steak
Island Style Burgers
Italian Meatloaf
Marvelous Mouthwatering Meatballs
Mexican Burgers
Sloppy Joes
Spaghetti and Meatball Bites
Lamb Meatballs
Lamb Skewers
Lamb Stuffed Eggplant
Minty Olive Lamb Chops
Strongman Stew
Chicken Bowl
Chicken Burgers
Chicken Gumbo
Chicken Parcels
Garlic Chicken Pasta
Pesto Chicken Pasta
Spicy Island Chicken Wraps
Crusted Salmon with Citrus-Herb Sauce
Pan-Seared Fish with Shiitake Mushrooms
Roasted garlic Red Pepper Pesto Tilapia
Perfect Pork Chops
Spaghetti Squash and Sausage Bake
Turkey and Veggie Pan
Turkey Chili – Paleo Style
Turkey Hash
Turkey Meatloaf
Turkey Sliders and Spicy Slaw
Paleo Pizza Pie
Stuffed Peppers and Savory Rice
Sundried Tomato Pesto Pasta
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BEEF
Asian Style Spare Ribs:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 710g; Calories: 1,452; Total Fat: 64.8g; Cholesterol:
619mg; Sodium: 1,086mg; Carbohydrates: 6.2g; Protein: 197.4g)
Ingredients:
6 lb. beef short ribs
Juice of 1 lime
3 tablespoons wheat free soy sauce
2 tablespoons apple cider vinegar
1 tablespoon raw honey
1 tablespoon coriander – finely chopped
1 tablespoon sesame oil
2 teaspoon sesame seeds’
2 teaspoons ginger – grated
1 teaspoon hot sauce
Salt and pepper to taste
Method:
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Place the ribs into a large dish. Mix all the other ingredients together to make a marinade. Pour
the marinade over the ribs, cover and refrigerate overnight. The longer you allow them to
marinade the more the flavor infuses and the more tender they will be after cooking. Place the
ribs in a crockpot with the marinade and cook on low for 6-8 hours or until the meat is tender
and falls off the bone. Eat immediately and enjoy!
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Beastly Bolognaise:
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 255g; Calories: 465; Total Fat: 13.2g; Cholesterol:
68mg; Sodium: 106mg; Carbohydrates: 58.5g; Protein: 30.3g)
Ingredients:
1 lb. beef mince
1 lb. pork mince
2 carrots – peeled and grated
1 onion – diced
2 cups vegetable stock
¼ cup celery – finely chopped
3 garlic cloves – minced
4 rashers bacon – diced
8 oz. tomato paste – sugar free
1 tablespoon olive oil
1 teaspoon oregano
1 teaspoon thyme
1 teaspoon basil
1 teaspoon parsley
Salt and pepper to taste
Method:
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In a large pan, heat the olive oil over a medium heat. Add the garlic, onions, carrots, bacon and
celery and season with some salt and pepper. Allow to sauté until soft. Add the pork and beef
mince to the pan and break the meat up with a wooden spoon into small pieces as it cooks. You
don’t want big chunks of mince. When the meat is brown, add the tomato paste, herbs and 1
cup of vegetable stock. Reduce the heat to low and allow to simmer for 45 minutes. Add the
other cup of stock if the bolognaise is drying out and simmer for a further 15 minutes. Serve
immediately over baked spaghetti squash or zucchini ribbons. An equally tasty but infinitely
healthier version of traditional spaghetti bolognaise!
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Fall Apart Beef Roast:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 578g; Calories: 788; Total Fat: 20.1g; Cholesterol:
0mg; Sodium: 826mg; Carbohydrates: 81.1g; Protein: 84.2g)
Ingredients for 1st Round of Cooking:
2 lb. rump roast
2 cups mushrooms - chopped
¼ cup apple cider vinegar
¼ cup beef stock
2 onions – roughly chopped
4 tablespoons celery – chopped
1 tablespoon cumin
1 tablespoon oregano
2 chipotle peppers in adobo sauce – roughly chopped
1 tablespoon adobo sauce
Salt and black pepper to taste
8 garlic cloves
4 bay leaves
Ingredients for 2nd Round of Cooking:
16 oz. tomato sauce
12 oz. green chilies
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1 tablespoon chili powder
2 teaspoons cayenne pepper
2 teaspoon smoked paprika
½ teaspoon nutmeg
¼ teaspoon ground cloves
Method:
Place the rump roast in the crockpot. Mix all the other ingredients for round 1 together and
pour over the roast. Cook on low for 8 hours or high for 6 hours. The roast is done when you
can run a fork over it and it shreds easily. Now for round 2 – remove the bay leaves from the
crockpot and shred the entire roast with a fork. Add all the sauce ingredients to the pot and
give it a stir. Cook on high for an hour. What could be simpler?
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Grilled Citrus Lime Steak:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 300g; Calories: 427; Total Fat: 20.7g; Cholesterol:
119mg; Sodium: 2,483mg; Carbohydrates: 8.3g; Protein: 49.1g)
Ingredients:
2 lb. London broil
¼ cup apple cider vinegar
3 tablespoon wheat free soy sauce
1 teaspoon black pepper
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon oregano
1 teaspoon thyme
1 teaspoon garlic powder
1 teaspoon parsley
1 teaspoon tarragon
Ingredients for the Dressing:
¼ cup olive oil
1/3 cup apple cider vinegar
Juice of 3 limes
Zest of 1 lime
Juice of 1 lemon
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Juice of 1 orange
1 teaspoon orange zest
1 tablespoon raw honey
1 teaspoon oregano
1 teaspoon thyme
1 teaspoon basil
¼ teaspoon salt
¼ teaspoon black pepper Method: Place the London broil in a BIG zip lock bag. Add all the other ingredients (not the ones for the dressing) and shake the bag around to coat the meat. Massage the bag to work the ingredients into the meat and then pop it into the fridge for a minimum of 2 hours but preferably overnight. Heat up your grill to medium. While that’s warming, sear the London broil on all sides in a non-stick pan with a tiny drizzle of olive oil. Once the meat is seared, transfer it to the grill, close it and let it cook for 5 minutes on each side. While the meat is cooking make the dressing. Simply whisk all the ingredients together in a bowl. When the meat is cooked, place it on a plate to rest for 1 hour, then slice it thinly with a sharp knife. Add the meat to the bowl of dressing, mix and refrigerate until needed.
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Island Style Burgers:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 407g; Calories: 484; Total Fat: 23.8g; Cholesterol:
101mg; Sodium: 257mg; Carbohydrates: 33.3g; Protein: 38.4g)
Ingredients for the Burgers:
1 lb. beef mince
1 red onion – grated
1 tablespoon parsley – finely chopped
1 tablespoon chili powder
1 teaspoon garlic powder
Salt and black pepper to taste
Ingredients for the Toppings:
1 pineapple – cored and sliced
1 onion – sliced thinly
1 tablespoon paprika
Ingredients for the Avocado Cream:
2 avocados
Juice of 1 lime
Juice of ½ lemon
2 tablespoons red onion – grated
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1 teaspoon chili powder
1 teaspoon coriander
1 teaspoon olive oil
¼ teaspoon salt
Method:
First prepare your toppings – slice the onions, slice the pineapple and sprinkle it with the
paprika. Set aside.
Now make the burgers – mix all the ingredients in a bowl very well. It is best to use your hands
for this. Divide into 4 equal portions and form into patties. Light the grill and place the burger
patties, onions and pineapple slices onto it. Keep the pineapple away from direct flame as it can
burn easily. While the food is on the grill make the avocado cream.
To make the avocado cream, simply throw everything into the blender and process until
smooth.
Serve the burger patties topped with onions, pineapple and a generous dollop of avocado
cream.
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Italian Meatloaf:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 277g; Calories: 310; Total Fat: 11.4g; Cholesterol:
142mg; Sodium: 543mg; Carbohydrates: 12.6g; Protein: 39.3g)
Ingredients for the Meatloaf:
1 lb. beef mince
1 onion – diced
1 roasted red pepper – diced
¾ cup almond flour
¼ cup tomato sauce
3 garlic cloves - minced
1 egg – beaten
1 tablespoon tomato paste – no sugar added
1 teaspoon mustard powder
1 teaspoon dried basil
1 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried parsley
Salt and pepper to taste
Olive oil for frying
Ingredients for the Sauce:
1 cup tomato sauce
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3 teaspoon parsley – finely chopped
1 teaspoon basil – finely chopped
1 teaspoon thyme – finely chopped
1 teaspoon oregano – finely chopped
1 teaspoon garlic powder
1 teaspoon onion powder
Method:
Preheat the oven to 400o F and lightly grease a loaf pan with olive oil. Heat a little olive oil in a
non-stick pan over a medium heat and add the garlic, onions and red pepper. Cook until the
onions are soft, then transfer to a large mixing bowl. Add the rest of the meatloaf ingredients
and mix thoroughly. Press the mixture into the prepared loaf pan and bake for 40 minutes.
While the meatloaf is cooking, make the sauce by adding all the ingredients to a saucepan. Heat
them until they just start to bubble and then reduce the heat and simmer until the meatloaf is
ready. When the meatloaf is done, remove it from the oven and allow it to cool slightly then
top with the sauce. Serve with a sprinkling of fresh basil and enjoy!
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Marvelous Mouthwatering Meatballs:
Yields: 18 Servings
(Nutrition Facts per Serving: Serving Size: 78g; Calories: 186; Total Fat: 9.1g; Cholesterol: 61mg;
Sodium: 290mg; Carbohydrates: 4.3g; Protein: 20.8g)
Ingredients:
800g beef mince
200g bacon – roughly chopped
9 dates – cut in half and pitted
6 rashers bacon – cut into thirds
4 garlic cloves
1 red onion
1 egg
2 teaspoons oregano
1 teaspoon paprika
1 teaspoon basil
1 teaspoon thyme
1 teaspoon fennel
Method:
Preheat the oven to 4000 F and line a baking tray with parchment paper. Place the 200g bacon
into the food processor with the onions, garlic, egg, fennel, paprika, oregano, basil, thyme.
Pulse to chop up the bacon bits and to mix all the wonderful flavors. Transfer to a large mixing
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bowl and add the beef. Give it all a good mix with your hands and set aside. Now wrap each
third of bacon around half a date and encase it in a handful of the beef mixture. This is pretty
easy to do as the beef mixture is very sticky. Roll 18 even sized meatballs with the bacon
wrapped date center and place them on the baking tray. Bake in the oven for 40 minutes or
until they are cooked through. Try to let them cool before eating!
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Mexican Burgers:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 471g; Calories: 679; Total Fat: 36.3g; Cholesterol:
143g; Sodium: 527mg; Carbohydrates: 52.3g; Protein: 45.2g)
Ingredients for the Burgers:
1 lb. beef mince
1 red onion – grated
1 egg
6 oz. green chilies
½ teaspoon paprika
½ teaspoon garlic powder
½ teaspoon chili powder
Salt and black pepper to taste
Ingredients for the Toppings:
2 cups mushrooms – sliced
1 red onion – thinly sliced
7 oz. roasted peppers – sliced
3 tablespoons olive oil
½ teaspoon red pepper flakes
¼ teaspoon chili powder
Ingredients for the Sauce:
2 avocados
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7 oz. roasted peppers – sliced
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon coriander
½ teaspoon black pepper
¼ teaspoon salt
Juice of 1 lime
Method:
First prepare the toppings – heat up a little olive oil in a pan and add the onions. Cook until they
start to caramelize, stirring frequently so they don’t burn. Now heat up some more olive oil in a
separate pan and add the mushrooms, roasted peppers, red pepper flakes and chili powder and
let them cook over a medium heat. Now make the burgers. Mix all the ingredients together in a
large bowl and form 4 patties from the mixture. Heat up a little olive oil in a clean pan and fry
the patties until they are cooked through and brown on both sides. While the burgers and
toppings are cooking, make the sauce. Add all the sauce ingredients to a food processor and
blend until smooth. Serve the burgers stacked with toppings and sauce.
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Sloppy Joes:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 422g; Calories: 620; Total Fat: 37.9g; Cholesterol:
204mg; Sodium: 1,550mg; Carbohydrates: 13.3g; Protein: 57.4g)
Ingredients:
4 Portobello mushroom caps
1 lb. beef mince
1 onion – diced
1 green pepper – diced
15 oz. tomato sauce
4 tablespoons olive oil
1 tablespoon chili powder
1 teaspoon garlic powder
1 teaspoon parsley – finely chopped
1 teaspoon coriander – finely chopped
½ teaspoon cumin
¼ teaspoon cayenne pepper
2 garlic cloves – minced
Method:
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Preheat the oven to 400o F and line a baking tray with parchment paper. Place the Portobello
mushroom caps onto it, drizzle with olive oil and sprinkle the garlic powder and parsley over
them. Bake in the oven for about 15 minutes or until they are just starting to soften – DO NOT
overcook! Meanwhile, heat up some olive oil in a non-stick pan over a medium heat. Add the
onions, green pepper and garlic and sauté until soft, then add the mince. When the meat starts
to brown, add the tomato sauce and seasonings, reduce the heat and allow to simmer for 20
minutes. Serve over the baked mushroom caps for a paleo spin on a classic meal.
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Spaghetti and Meatball Bites:
Yields: 12 Servings
(Nutrition Facts per Serving: Serving Size: 166g; Calories: 122; Total Fat: 4.1g; Cholesterol:
34mg; Sodium: 227mg; Carbohydrates: 8.5g; Protein: 13.5g)
Ingredients:
1 spaghetti squash – halved, seeds removed
1 lb. beef mince
14 oz. tomato sauce
3 egg whites
1 tablespoon dried thyme
1 tablespoon dried oregano
1 tablespoon dried basil
1 tablespoon dried parsley
1 tablespoon garlic powder
1 tablespoon olive oil
Method:
Preheat the oven to 425o F and place silicone cups into a muffin tin. Place the spaghetti squash
cut side down onto a parchment lined baking tray and bake for 25 minutes. Place the beef
mince in a bowl and combine with ½ tablespoon of all the spices. Form the beef into 12 bite
sized meatballs. Heat up a little olive oil in a non-stick pan and add the meatballs to it. Cook the
meatballs for a few minutes until they are starting to brown and then add the tomato sauce
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and the rest of the spices. Allow the meatballs to simmer in the sauce for about 20 minutes or
until they are cooked through. Now remove the squash from the oven and reduce the heat to
350o F. Use a fork to remove the threads of the squash. Place the spaghetti squash threads into
each silicone cup in the muffin tray. Press down in the middle to make an indent for the
meatballs to sit. Place one meatball onto each spaghetti squash bed. Pour a little egg white
over each muffin and bake for 20 minutes or until the egg is cooked through. Place the sauce in
a bowl and use as a dipping sauce for the meatball bites.
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LAMB
Lamb Meatballs:
Yields: 12 Servings
(Nutrition Facts per Serving: Serving Size: 237g; Calories: 221; Total Fat: 11.9g; Cholesterol:
41mg; Sodium: 224mg; Carbohydrates: 10.3g; Protein: 19.3g)
Ingredients for the Meatballs:
2 lb. lamb mince
1 bunch asparagus – chopped
1 cup cremini mushrooms - diced
2 onions – grated
1 sweet potato – peeled and grated
1 carrot - grated
1 tomato - chopped
3 garlic cloves – minced
2 tablespoons rosemary
3 eggs
Ingredients for the Sauce:
2 cups cherry tomatoes – halved
3 garlic cloves – chopped
16 oz. chunky tomato sauce
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1 tablespoon oregano
Method:
Preheat the oven to 375o F and lightly grease a large baking dish with olive oil. Mix all the
ingredients for the meatballs together in a large bowl. Divide into 12 even portions and roll into
balls. Place them in the prepared baking dish and cook in the oven for 25 minutes. While the
meatballs cook, make the sauce. Heat a little olive oil in a saucepan over a medium heat and
add the garlic. After 2 minutes add the cherry tomatoes and allow them to cook down until
soft, then add the tomato sauce and oregano and allow to simmer over a low heat. Allow the
meatballs to rest for 5 minutes before plating them. Top with tomato sauce to serve. Enjoy!
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Lamb Skewers:
Yields: 12 Servings
(Nutrition Facts per Serving: Serving Size: 158g; Calories: 233; Total Fat: 14.1g; Cholesterol:
68mg; Sodium: 63mg; Carbohydrates: 4.2g; Protein: 22.1g)
Ingredients:
2 lb. lamb – cut into cubes
½ cup olive oil
¼ cup lemon juice
3 garlic cloves – minced
1 bay leaf
1 tablespoon parsley – chopped
1 teaspoon onion powder
1 teaspoon dried oregano
½ teaspoon rosemary
1 red onion – cut into chunks
8 oz. baby mushrooms – stems removed
1 red pepper – cut into chunks
1 yellow pepper – cut into chunks
2 zucchini – cut into chunks
Method:
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Place the lamb into a large zip lock bag. Whisk the next 8 ingredients together in a bowl and
pour over the lamb cubes to marinade. Massage the meat with the marinade and refrigerate
for 2 hours. Soak the skewers in water for 30 minutes prior to cooking – this prevents them
from burning on the grill. Now thread the skewers with the meat and vegetables – try to create
uniform patterns alternating between the meat and veggies. Brush some of the marinade over
the vegetables before placing them on the grill. Grill until the vegetables are soft and the lamb
is cooked through. If you don’t want to grill them, bake them in a 425o F oven for 15 minutes.
Serve immediately.
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Lamb Stuffed Eggplant:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 467g; Calories: 425; Total Fat: 27.2g; Cholesterol:
0mg; Sodium: 32mg; Carbohydrates: 22.2g; Protein: 28.2g)
Ingredients:
1 lb. lamb mince
2 eggplants
3 tablespoons olive oil
1 carrot – diced
1 tomato – thinly sliced
½ red onion – diced
½ red pepper – diced
2 cups baby spinach leaves – chopped
3 garlic cloves – minced
1 tablespoon oregano
1 tablespoon dill
Salt and black pepper to taste
Method:
Preheat the oven to 350o F. cut the eggplants in half and scoop out some of the flesh. Make
sure to leave some behind as a shell. Chop up the eggplant and set aside for later. Place the
eggplant shells in a glass baking dish drizzled with olive oil and seasoned with salt and pepper
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and set aside. Now heat a little olive oil in a non-stick pan over a medium heat. Add the garlic,
onion, red pepper and carrot and cook until softened. Add the lamb mince and cook until
starting to brown, then add the eggplant pulp and the baby spinach. Cook for a few minutes
longer. Remove the mixture from the heat and stir in the oregano and dill. Drain any excess
liquid from the pan and fill the eggplant shells with the lamb mixture. Top with the tomato
slices and bake for 30 minutes or until the eggplant is tender. Serve while hot.
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Minty Olive Lamb Chops:
Yields: 8 Servings
(Nutrition Facts per Serving: Serving Size: 209g; Calories: 403; Total Fat: 20.6g; Cholesterol:
153mg; Sodium: 278mg; Carbohydrates: 4.1g; Protein: 48.1g)
Ingredients:
3 lb. lamb loin chops
1 cup olives – finely chopped
¼ cup fresh mint – chopped
¼ cup parsley – finely chopped
¼ cup olive oil
2 tablespoons onion – grated
2 tablespoons balsamic vinegar
1 tablespoon raw honey
1 tablespoon orange juice
1 teaspoon orange zest
Salt and black pepper to taste
Method:
Set the oven to the grill setting and allow to heat up. Rub the lamb chops with half the olive oil
and season generously with salt and pepper. Line a baking tray with foil and place a grate over
it. Lay out the lamb chops in a single layer and place in the oven to grill for about 8 minutes or
until they start to brown. Turn them over and cook the other side until browned. Remove and
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let rest for 5 minutes before serving. While the chops cook, make the salsa. Simply mix all the
ingredients together in a bowl and allow to sit at room temperature for 20 minutes so all the
flavors meld together. Serve the chops topped with the minty olive salsa and enjoy!
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Strongman Stew:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 385g; Calories: 472; Total Fat: 27.9g; Cholesterol:
102mg; Sodium: 147mg; Carbohydrates: 30.4g; Protein: 36.9g)
Ingredients:
1 lb. lamb cubes
2 sweet potatoes – peeled and cubed
2 onions – chopped
2 carrots – cut into chunks
6 garlic cloves – minced
4 oz. mushrooms – quartered
4 oz. frozen peas
½ cup water
½ cup coconut milk
4 tablespoons celery – finely chopped
2 tablespoons olive oil
2 tablespoons Rogan josh seasoning
1 teaspoon cumin
Salt and black pepper to taste
Method:
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Preheat the oven to 300o F. Heat a little olive oil in a large non-stick pan over a high heat and
sear the lamb cubes until they are brown on all sides. Remove the lamb from the pan and set
aside. Add the onions, celery and carrots to the pan and cook until the onions are translucent,
then add the mushrooms, cumin and garlic. Add the lamb back to the pan along with the Rogan
josh seasoning and stir well to coat. Transfer the lamb and vegetables to an ovenproof
casserole dish and add the coconut milk, water and sweet potatoes and season with salt and
pepper. Cover and cook for 2 hours in the oven. After 1 ½ hours add the peas to the stew.
When cooked, allow to cool down slightly before serving.
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POULTRY
Chicken Bowl:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 431g; Calories: 813; Total Fat: 41.3g; Cholesterol:
223mg; Sodium: 237mg; Carbohydrates: 17.8g; Protein: 89.8g)
Ingredients:
1 sweet potato – cut in half lengthways, skin on
2 chicken thighs
4 rashers bacon
1 red onion – thinly sliced
2 tablespoons olive oil
1 teaspoon thyme
1 teaspoon sage
½ teaspoon garlic powder
Method:
Preheat the oven to 400o F and place the sweet potato halves cut side down on a baking tray
that has been lightly greased with olive oil. Bake for 20 minutes or until the sweet potato is soft
to touch. Mix the sage, thyme, garlic powder and olive oil together into a paste and massage it
into the chicken thighs. Heat up a non-stick pan over a medium heat and cook the bacon slices
until they are crispy, then set them aside. Leave the bacon fat in the pan and add the onions.
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Cook until they begin to caramelize and brown, then add the chicken and cook until it is nicely
brown all over. When the sweet potato is cooked, remove from the oven and place one half in
each of 2 bowls. Top with the caramelized onions and chicken thigh and lastly crumble the
bacon slices over the top. Serve hot!
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Chicken Burgers:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 253g; Calories: 361; Total Fat: 19.5g; Cholesterol:
87mg; Sodium: 100mg; Carbohydrates: 11.3g; Protein: 36.3g)
Ingredients for the Burgers:
1 lb. chicken mince
1 ½ cups baby spinach leaves – roughly chopped
¼ cup parsley – chopped
1 onion – finely diced
1 egg white
1 tablespoon pine nuts – chopped
2 teaspoons dried thyme
1 teaspoon dried basil
1 teaspoon red pepper flakes
1 teaspoon garlic powder
Ingredients for the Topping:
1 avocado - sliced
1 onion – thinly sliced
2 tablespoons olive oil
1 tablespoon water
Salt and black pepper to taste
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Method:
First prepare your toppings. Heat up the olive oil in a pan over medium heat and add the
onions. When the onions begin to turn brown and caramelize, add the tablespoon of water to
steam them so they cook to perfection. While the onions cook, mix all the ingredients for the
burgers together in a large bowl. It is easiest to do this with your hands to ensure that the
ingredients are well mixed and evenly distributed. Now make 4 burger patties out of the meat
mixture. Heat some olive oil in a non-stick pan and gently fry the patties over a medium-low
heat until they are cooked through and golden brown on both sides. When the burgers are
almost cooked, slice up the avocado. Serve the burger patties topped with onions, avocado
slices and a sprinkle of salt and pepper.
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Chicken Gumbo:
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 404g; Calories: 316; Total Fat: 8.9g; Cholesterol:
101mg; Sodium: 136mg; Carbohydrates: 27.5g; Protein: 36.8g)
Ingredients:
1 ½ lb. chicken thighs – boneless and skinless and cut into cubes
1 lb. okra – cut into pieces
6 cups chicken stock
1 cup sweet potato – cut into cubes
1 cup carrots - chopped
¼ cup bacon fat
6 tomatoes - chopped
1 onion – chopped
1 red pepper - chopped
1 bay leaf
2 garlic cloves - minced
4 tablespoons tapioca flour
2 tablespoons thyme
Method:
Heat the bacon fat in a non-stick pan over a medium high heat and then stir in the tapioca flour.
Cook, stirring constantly until the tapioca begins to brown. Now slowly pour in the chicken
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stock, whisking vigorously to ensure no clumps form and to combine thoroughly. You have to
work quickly and carefully here so there are no lumps. Now add all the other ingredients except
for the okra. Bring the pan to a boil and then allow to simmer for 30 minutes, stirring
frequently. Add the okra and cook for a further 20 minutes. Remove the bay leaf when the
gumbo is cooked and serve as is or over some cauliflower rice.
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Chicken Parcels:
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 237g; Calories: 517; Total Fat: 25.2g; Cholesterol:
102mg; Sodium: 118mg; Carbohydrates: 14.8g; Protein: 57.4g)
Ingredients:
1 ½ lb. chicken breasts
18 rashers bacon
2 carrots – peeled and roughly chopped
1 cup baby spinach leaves
1 onion – roughly chopped
¼ cup pine nuts
4 tablespoons honey
1 teaspoon garlic powder
Method:
Preheat the oven to 375o F, line a baking tray with foil and place a wire rack on top. Place the
carrots, pine nuts, spinach, onion and garlic powder in the food processor and blend into a
paste. You can add a drop or 2 of olive oil if needed, but not too much. Now pound your
chicken breasts flat with a mallet to tenderize them and make them easier to roll. Place a
tablespoon or 2 of stuffing from the blender into the middle of each breast and roll the chicken
up to close. Now wrap each stuffed breast in 3 bacon rashers, making sure the entire outside
surface is covered and sealed. Place the breasts on the wire rack and using a pastry brush, apply
the honey onto the bacon slices. When these cook they will caramelize beautifully. Bake for
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about 30 minutes and then turn the oven setting up to grill. Brush on another layer of honey
and grill for 5 minutes then turn over, brush some honey on the bacon and grill the other side
for 5 minutes or until the bacon is nice and crispy. Serve immediately.
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Garlic Chicken Pasta:
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 342g; Calories: 432; Total Fat: 23.2g; Cholesterol:
135mg; Sodium: 542mg; Carbohydrates: 9.8g; Protein: 46.3g)
Ingredients:
2 lb. chicken breasts – cubed
½ lb. butternut – julienned
2 zucchini – julienned
16 oz. tomatoes – diced
3 heads of garlic – remove cloves from the peel
½ cup coconut milk
¼ cup tomato paste – no sugar added
3 tablespoons olive oil
1 tablespoon garlic – minced
1 teaspoon salt
1 teaspoon balsamic vinegar
¼ teaspoon red pepper flakes
¼ teaspoon oregano
¼ teaspoon thyme
¼ teaspoon basil
¼ teaspoon parsley
Method:
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Preheat the oven to 400o F. Remove the garlic cloves from the outer peel, but leave the
individual clove skins intact. Cut off a little piece at the top of the cloves and place the heads
onto a baking tray. Drizzle a little olive oil over the garlic, cover with foil and bake for 30
minutes or until the cloves feel soft. Add a little olive oil to a non-stick pan and sauté the onions
over a medium heat until golden and soft. Add everything to the pan except the zucchini,
butternut and chicken. Allow the sauce to cook for a few minutes before adding the chicken
pieces. Reduce the heat to low and allow the chicken to cook for about 20 minutes, stirring
occasionally. Now add the roasted garlic to the pan. Simply squeeze the cloves out of the skin
straight into the pan and give everything a good stir. Lastly add the julienned vegetables and
cook until the squash is tender. Serve immediately and enjoy!
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Pesto Chicken Pasta:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 483g; Calories: 778; Total Fat: 54.8g; Cholesterol:
151mg; Sodium: 191mg; Carbohydrates: 22.1g; Protein: 54.5g)
Ingredients:
1 large spaghetti squash
1 ½ lb. chicken breasts – cooked and cut into cubes
1 ½ cups fresh basil
2/3 cup pine nuts
½ cup olive oil
4 garlic cloves
1 teaspoon onion powder
1 teaspoon tarragon
Juice of ½ a lemon
Method:
Preheat the oven to 400o F and lightly grease a baking tray with olive oil. Cut the spaghetti
squash in half lengthways and place cut side down on the tray. Bake for 40 minutes or until the
squash is tender. Remove and allow to cool before using a fork to scoop out the spaghetti
strands. While the squash is cooking, make the pesto. Add the basil, pine nuts, olive oil, garlic,
lemon juice and onion powder to the blender and mix away. Heat up a little olive oil in a non-
stick pan over a medium heat, add the spaghetti squash and pesto and stir to combine. Throw
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in the chicken, mix everything together and allow to warm through before serving with a
sprinkle of tarragon. So easy and tasty.
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Spicy Island Chicken Wraps:
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 250g; Calories: 243; Total Fat: 6.2g; Cholesterol:
182mg; Sodium: 216mg; Carbohydrates: 21.7g; Protein: 26.1g)
Ingredients:
1 lb. shrimp – peeled
1/3 lb. chicken breasts
1 head butter lettuce
1 onion - diced
Juice of 2 limes
Juice of 1 lemon
2 garlic cloves - minced
2 tablespoons honey
1 tablespoon olive oil
1 teaspoon lime zest
1 teaspoon red pepper flakes
½ teaspoon paprika
½ teaspoon chili powder
½ teaspoon onion powder
¼ teaspoon mustard powder
Ingredients for the Sauce:
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2 cups blackberries
¼ cup apple cider vinegar
2 tablespoons raw honey
¼ teaspoon rosemary
Method:
Heat a little olive oil in a non-stick pan and add the onions and garlic. Stir around until they
begin to brown and then add the chicken. When the chicken turns white on the one side and is
ready to be turned over, add the shrimp and all the seasonings on top. Stir well to combine
everything. While the chicken and shrimp cook, prepare the sauce. Add the sauce ingredients to
a pan and cook over a low heat until the blackberries have broken down and the sugars are
beginning to caramelize. Divide the lettuce over the serving plates, add the chicken and shrimp
and top with the sauce. Enjoy!
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SEAFOOD
Crusted Salmon with Citrus-Herb Sauce:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 228g; Calories: 173; Total Fat: 9.1g; Cholesterol:
27mg; Sodium: 1,193mg; Carbohydrates: 11.9g; Protein: 12.5g)
Ingredients:
6 oz. salmon fillets
1 lb. asparagus – ends trimmed
1 cup freshly squeezed orange juice
1 tablespoon thyme
1 tablespoon basil
1 tablespoon parsley – finely chopped
1 tablespoon herbs de Provence
1 tablespoon olive oil
2 teaspoons salt
1 teaspoon black pepper
1 teaspoon oregano
Zest of 1 lemon
Method:
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Whisk together the orange juice, thyme, oregano, basil and parsley. Place half the mixture in a
zip lock bag and add the salmon fillets to marinade. Heat up the other half in a saucepan until it
just starts to bubble and then reduce the heat and simmer. Set the oven to the grill setting and
line a baking sheet with foil. In a bowl, combine the lemon zest, herbs de Provence, salt and
pepper. Place the salmon fillets on the baking tray and top with the zesty rub. Lay the
asparagus next to the salmon and drizzle with some olive oil. Grill the tray for about 10
minutes. Serve topped with the citrus herb sauce.
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Pan-Seared Fish with Shiitake Mushrooms:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 270g; Calories: 221; Total Fat: 5.6g; Cholesterol:
32mg; Sodium: 417mg; Carbohydrates: 26.5g; Protein: 19.9g)
Ingredients:
1 lb. skinless hake fillets
1 lb. shiitake mushrooms – stems removed and thinly sliced
1 onion – thinly sliced
1 cup vegetable stock
2 garlic cloves – minced
2 tablespoons tapioca flour
2 tablespoons almond butter
Juice of 1 lemon
1 teaspoon chives - chopped
½ teaspoon coriander – finely chopped
¼ teaspoon red chili flakes
Method:
Heat the olive oil in a non-stick pan over a medium heat and add the garlic and onions. Cook
until they are beginning to soften and then add the mushrooms and chili flakes and cook until
brown. Transfer the mushrooms to a plate and add the fish to the pan. Cook until the fish fillets
are nicely browned on both sides – about 5 minutes total. Place the fish on top of the
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mushrooms. Add the vegetable stock to the hot pan and cook until the liquid is reduced by half.
Remove from the heat and stir in the almond butter, lemon juice and tapioca flour to thicken
the sauce. Pour the sauce over the fish and mushrooms and top with a sprinkle of fresh chives
and coriander. Serve with lemon wedges and enjoy!
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Roasted Garlic Red Pepper Pesto Salmon:
Yields: 4 Servings
(Nutrition facts per Serving: Serving Size: 361g; Calories: 457; Total Fat: 35.4g; Cholesterol:
55mg; Sodium: 754mg; Carbohydrates: 14.5g; Protein: 26.6g)
Ingredients:
1 lb. salmon fillets
1 cup mushrooms - sliced
½ cup almonds
¼ cup coriander
7 oz. roasted red peppers
1 onion – chopped
2 zucchini – chopped
1 orange pepper – chopped
6 garlic cloves
8 tablespoons olive oil
1 tablespoon parsley
1 tablespoon lemon juice
1 teaspoon paprika
1 teaspoon salt
1 teaspoon black pepper
½ teaspoon onion powder
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Method:
Season the fish with paprika, parsley, salt and pepper and set aside. Heat up the olive oil in a
pan and throw in the garlic cloves. Let them roast, stirring frequently until they are soft. Add
the garlic, coriander, roasted red peppers, onion powder, lemon juice and almonds to the food
processor and blend. Add 2 tablespoons of olive oil and season with salt and pepper. Now drain
excess oil from the pan you roasted the garlic in and add the mushrooms, onion, orange pepper
and zucchini and sauté until the veggies soften, then add half the pesto to the pan and stir well
to combine. While the veggies simmer, heat a little olive oil in a clean pan and fry up the fish.
Serve the fish on a bed of veggies and top with more garlic red pepper pesto.
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PORK
Perfect Pork Chops:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 514g; Calories: 1,008; Total Fat: 86.2g; Cholesterol:
129mg; Sodium: 148mg; carbohydrates: 26.1g; Protein: 38.7g)
Ingredients for the Chops:
2 pork chops
1 teaspoon olive oil
Salt and pepper to taste
Ingredients for the Roasted Vegetables:
1 onion – cut into wedges
2 cups broccoli – cut into florets
1 eggplant – roughly chopped
1 cup carrots – roughly chopped
1 cup butternut – roughly chopped
6 garlic cloves – peeled
6 tablespoons olive oil
1 teaspoon oregano
1 teaspoon thyme
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1 teaspoon parsley
1 teaspoon basil
Ingredients for the Avocado Cream
1 avocado
Juice of half a lemon
Juice of 1 lime
1 teaspoon coriander
1 teaspoon garlic salt
1 teaspoon olive oil
Ingredients for the Vinaigrette:
1 cup fresh basil
5 tablespoons olive oil
2 tablespoons balsamic vinegar
Juice of ½ an orange
Juice of ½ lemon
Juice of ½ lime
2 garlic cloves
Method:
Preheat the oven to 350o F. Chop up the veggies, drizzle with olive oil, sprinkle with seasonings
and roast in a baking dish in the oven for 45 minutes or until the veggies are browning. Take
care with the broccoli as it burns easily. Stir the veggies frequently to stop them from burning.
Now make the vinaigrette and avocado cream. For both, simply throw all the ingredients into
the food processor and blend until combined. Transfer to clean containers and store in the
fridge until needed. So simple! Now cook the pork. Heat the olive oil in a non-stick pan over a
medium heat, season the chops with salt and pepper and cook until brown on both sides. To
serve – plate the veggies and top with the vinaigrette. Stack the pork chop on top of the veggies
and finish off with a generous dollop of avocado cream.
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Spaghetti Squash and Sausage Bake:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 326g; Calories: 532; Total Fat: 41.3g; Cholesterol:
136mg; Sodium: 1,194mg; Carbohydrates: 15.4g; Protein: 26.1g)
Ingredients:
1 lb. pork sausage
1 spaghetti squash – halved and seeds removed
2 cups spinach – roughly chopped
1 cup Brussels sprouts, halved
1/3 cup vegetable stock
½ cup coconut milk
1 onion – thinly sliced
1 egg
1 tablespoon garlic powder
1 teaspoon parsley
1 teaspoon tarragon
½ teaspoon salt
½ teaspoon black pepper
½ teaspoon dried sage
¼ teaspoon nutmeg
¼ teaspoon cinnamon
Method:
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Preheat the oven to 400o F and lightly grease a baking tray with a little olive oil. Cut the
spaghetti squash in half, remove the seeds and place cut side down on the baking tray and cook
in the oven for 25 minutes or until it has softened. Remove from the oven and pull out the
threads with a fork. While the squash bakes, heat up a non-stick pan, add the sausage meat and
break up with a spatula as it cooks. Remove the sausage when it starts to brown and set aside.
In the same pan, add the onions, garlic, spinach, Brussels sprouts and vegetable stock. Stir to
combine and cook for a few minutes. Then add the coconut milk and spices and allow to
simmer for 10 minutes until the onions are soft and the spinach has wilted. Then add the
spaghetti squash threads, onion and egg to the pan and stir very well. Transfer the mixture to
an ovenproof dish and spread into an even layer. Bake for 20 minutes or until the top is nicely
brown. Slice, serve and eat!
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TURKEY
Turkey and Veggie Pan:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 415g; calories: 251; Total Fat: 10.4g; Cholesterol:
74mg; Sodium: 136mg; Carbohydrates: 16.1g; Protein: 26.2g)
Ingredients:
1 lb. turkey mince
1 cup onion – diced
1 cup butternut – diced
1 cup broccoli – cut into florets
3 tomatoes - chopped
1 red pepper - diced
2 zucchini – diced
2 garlic cloves - minced
1 tablespoon olive oil
¼ teaspoon oregano
¼ teaspoon thyme
¼ teaspoon basil
¼ teaspoon parsley
Method:
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Heat the olive oil in a large non-stick pan and add the garlic and diced veggies. Cook until the
veggies are beginning to soften then add the turkey and cook until done. Add the tomatoes and
seasonings and allow the pan to simmer for 15 minutes over a low heat. Serve while still hot
and enjoy!
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Turkey Chili – Paleo Style:
Yields: 8 Servings
(Nutrition Facts per Serving: Serving Size: 547g; Calories: 301; Total Fat: 11.8g; Cholesterol:
74mg; Sodium: 711mg; Carbohydrates: 26.2g; Protein: 28.4g)
Ingredients:
2 lb. turkey mince
28 oz. canned tomatoes
28 oz. tomato sauce
4 zucchini - diced
2 onions – diced
1 red pepper – diced
1 green pepper – diced
2 cups vegetable stock
2 cups carrots – diced
1 cup button mushrooms - quartered
1 cup pumpkin - diced
4 garlic cloves – minced
4 tablespoons chili powder
2 tablespoons paprika
2 tablespoon olive oil
1 tablespoon parsley
3 teaspoons red pepper flakes
3 teaspoons cumin
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Method:
Heat the olive oil in a large pot and add the garlic, onions and diced veggies. Allow to cook until
they begin to soften. Then add the turkey mince and cook until it begins to brown. Add the
tomatoes, tomato sauce, stock and spices and bring the pot to a boil. Lower the heat and allow
to simmer, covered, for 1 hour, stirring frequently. Then remove the lid and simmer a further
15 minutes. Serve immediately. Any leftovers can be frozen in portions and reheated as
needed.
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Turkey Hash:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 762g; Calories: 626; Total Fat: 18.9g; Cholesterol:
108mg; Sodium: 2,910mg; Carbohydrates: 67.3g; Protein: 48.7g)
Ingredients:
2 cups turkey breasts – diced
2 cups sweet potato – cubed
1 cup pumpkin – cubed
1 cup water
1 onion - diced
2 tablespoons olive oil
½ teaspoon sage
½ teaspoon rosemary
¼ teaspoon salt
¼ teaspoon black pepper
Method:
Heat up the olive oil in a large pan. Add the onions and turkey and sauté until brown and soft.
Add the sweet potato and pumpkin cubes, cover the pan and cook for 10 minutes. Add the
water and seasonings, cover and cook for 10 more minutes. Remove the lid and cook the last 10
minutes, stirring occasionally. Serve hot!
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Turkey Meatloaf:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 213g; Calories: 273; Total Fat: 13.6g; Cholesterol:
41mg; Sodium: 40mg; Carbohydrates: 7.6g; Protein: 29.4g)
Ingredients:
1 lb. turkey mince
1 egg
1 onion – diced
1 red pepper - diced
1 cup baby spinach leaves – roughly chopped
½ cup mushrooms – diced
¼ cup almond flour
¼ cup vegetable stock
1 tablespoon garlic powder
1 tablespoon olive oil
1 teaspoon Worcestershire sauce
1 teaspoon dried dill
1 teaspoon tomato paste
1 teaspoon sage
Method:
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Preheat the oven to 325o F and grease a loaf tin with some olive oil. Heat some olive oil in a pan
and add the onions, mushrooms, red peppers, sage, garlic powder and dill and cook for 10
minutes or until the onion starts to soften. Add the spinach, Worcestershire sauce, tomato
paste and stock and mix well to combine. Remove from the heat and allow to cool. Mix the
turkey with the cooled veggie mixture and add the almond flour and egg. Make sure everything
is thoroughly combined. Transfer to the loaf pan and bake for 90 minutes. Slice and serve!
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Turkey Sliders and Spicy Slaw:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 356g; Calories: 447; Total Fat: 29.7g; Cholesterol:
115mg; Sodium: 173mg; Carbohydrates: 22.4g; Protein: 27.9g)
Ingredients for the Burgers:
1 lb. turkey mince
½ red onion – grated
½ poblano pepper – diced
½ red bell pepper - diced
½ cup sweet potato – grated
1 egg
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon cumin
½ teaspoon red pepper flakes
Ingredients for the Spicy Slaw:
2 cups cabbage – shredded
1 cup carrots – grated
2 avocados
1 tablespoon olive oil
1 tablespoon lime juice
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½ tablespoon lemon juice
1 teaspoon cumin
1 teaspoon coriander – finely chopped
½ teaspoon red pepper flakes
Salt and pepper to taste
Method:
Add all the ingredients for the burgers (except the olive oil) to a large bowl and mix very well.
Form the mixture into burger patties. Heat up the olive oil in a non-stick pan and gently fry the
patties over a medium heat until they are cooked through and brown on both sides. While the
burgers are cooking make the spicy slaw. Add everything except the carrots and cabbage to the
food processor and blend until smooth. Mix the carrots and cabbage together in a bowl, pour
the avocado mixture over the top and mix well. Place the spicy slaw on a serving plate topped
with the turkey sliders!
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MEATLESS
Paleo Pizza Pie:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 347g; Calories: 345; Total Fat: 23.6g; Cholesterol:
93mg; Sodium: 544mg; Carbohydrates: 25.4g; Protein: 13.3g)
Ingredients for the Base:
3 cups cauliflower – grated
2 eggs
1 tablespoon basil
1 tablespoon oregano
2 tablespoons almond flour
1 tablespoon olive oil
½ tablespoon garlic powder
1 teaspoon paprika
¼ teaspoon salt
Ingredients for the Toppings:
1 cup marinara sauce
1 zucchini – thinly sliced
½ cup ham - diced
½ cup onion – thinly sliced
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1 avocado – cut into small cubes
Method:
Preheat the oven to 450o F and line a baking tray with parchment paper. Place the grated
cauliflower in a microwaveable bowl and microwave for 4 minutes. Place the cauliflower onto a
clean kitchen towel and allow to cool. When cool enough, wrap it in the towel and squeeze all
the water out of it. Place the cauliflower in a bowl along with all the other base ingredients and
mix until thoroughly combined – hands work best. Form the “pizza dough” into 1 large base or a
few smaller ones. Pack the base together tightly and press down to an even thickness all over.
Bake in the oven for 15 minutes or until they turn golden brown. Remove from the oven and
add your toppings. As this is a “cheeseless” pizza it is advisable to either add already cooked
toppings or to make sure that the toppings you choose are cut up very small so they heat up
quickly in the oven. You can top your pizza with anything you choose and then just pop it back
in the oven for 5 minutes to warm up the toppings. Slice, serve and enjoy.
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Stuffed Peppers and Savory Rice:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 716g; Calories: 5,076; Total Fat: 23.7g; Cholesterol:
82mg; Sodium: 364mg; Carbohydrates: 200.6g; Protein: 67.1g)
Ingredients for the Peppers:
2 red peppers
2 green peppers
2 eggs
1 cauliflower
1 broccoli
1 onion - diced
4 gem squash – boiled and pulp removed
6 oz. tomato paste – no added sugar
½ cup mushrooms
½ cup vegetable stock
1 jalapeno – minced
1 tablespoon onion powder
1 tablespoon garlic powder
2 teaspoons parsley
2 teaspoons cumin
½ teaspoon chili powder
Ingredients for the Rice:
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1 cauliflower - grated
6 oz. tomato paste
½ onion – grated
1/3 cup salsa
¼ cup vegetable stock
1 jalapeno - minced
2 garlic cloves – minced
2 tablespoons olive oil
1 tablespoon parsley
1 tablespoon onion powder
2 teaspoons cumin
½ teaspoon chili powder
Method:
To make the peppers – slice the tops off the peppers and remove the seeds. Chop up all the
veggies very finely (you can use the food processor if you like). Add the chopped veggies to a
big mixing bowl and throw in all the other ingredients, except the stock, and mix together very
well. Stuff the peppers with this vegetable mixture and place the peppers into the crockpot.
Pour in the vegetable stock and cook on low for 4-6 hours.
To make the rice – heat up the olive oil in a non-stick pan over a medium heat. Throw all the
ingredients into the pan, give it a good stir and leave to simmer on low for 20 minutes, stirring
frequently.
Serve the peppers on a bed of sticky Spanish rice and enjoy while hot!
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Sundried Tomato Pesto Pasta:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 268g; Calories: 788; Total Fat: 79.3g; Cholesterol:
0mg; Sodium: 461mg; Carbohydrates: 22.6g; Protein: 9.9g)
Ingredients for the Pasta:
3 zucchini – sliced into fettuccine noodles
1/3 cup vegetable stock
3 tablespoons olive oil
1 teaspoon dried basil
1 teaspoon dried thyme
1 teaspoon tarragon
Ingredients for the Pesto:
3 oz. sundried tomatoes – soaked in water for 1 hour
½ cup almonds
½ cup pine nuts
½ cup basil leaves
1 cup olive oil
Juice of 1 lemon
3 garlic cloves
Salt to taste
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Method:
Add all the pesto ingredients to the food processor and blend well. Heat up the olive oil for the
pasta in a large pan and toss in the zucchini noodles. Add the vegetable stock and seasonings
and allow the noodles to cook until the liquid has evaporated. Stir in the pesto and allow to
warm up in the pan for a few minutes before serving. Enjoy immediately!
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SOUP RECIPES
Recipes Included in this Section:
Bean-less Chili
Beef and Vegetable Chili
Bison Chili
Chicken Tortilla Soup
Creamy Mushroom Soup
Easy Tomato Soup
Egg Drop Soup
Enchilada Chicken Stew
Ham and Cabbage Soup
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Bean-less Chili:
Yields: 8 Servings
(Nutrition Facts per Serving: Serving Size: 593g; Calories: 623; Total Fat: 21.9g; Cholesterol:
253mg; Sodium: 217mg; Carbohydrates: 13.9g; Protein: 89.9g)
Ingredients:
5 lb. beef mince
3 quarts canned tomatoes
6 garlic cloves – minced
3 bay leaves
3 thyme sprigs
1 onion – finely diced
1 green pepper - diced
4 cups mushrooms - diced
½ cup celery – diced
½ cup carrots – diced
2 tablespoons parsley - chopped
2 tablespoon olive oil
1 teaspoon cumin
1 teaspoon coriander
½ tablespoon chili powder
¼ teaspoon cayenne pepper
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Method:
Heat half the olive oil in a non-stick pan. Add the beef mince and cook until brown. While the
beef is cooking, heat up the rest of the olive oil in another non-stick pan. Add the garlic and
allow to cook for a minute or two, then add all the vegetables and cook until they are soft. Add
the canned tomatoes, spices and seasonings and give everything a good stir. Allow the veggie
mixture to heat through and then add the cooked beef. Stir well to combine. Reduce the heat
to low and simmer uncovered for about 4 hours or until the sauce has thickened. Stir
occasionally to prevent sticking. Remove the bay leaves and thyme sprigs before serving.
Delicious hot comfort food to enjoy. Freeze any leftovers and simply reheat as needed.
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Beef and Vegetable Chili:
Yields: 8 Servings
(Nutrition Facts per Serving: Serving Size: 403g; Calories: 454; Total Fat: 19.4g; Cholesterol:
101mg; Sodium: 153mg; Carbohydrates: 32.7g; Protein: 40.3g)
Ingredients:
2 lb. beef stew meat – cut into chunks
28 oz. tomatoes – diced
4 oz. diced green chilies
2 oz. diced jalapenos
2 cups sweet potato cubes
2 cups mushrooms - sliced
2 cups baby spinach leaves
2 celery stalks – finely diced
1 cup coconut milk - refrigerated
1 cup carrots – sliced
1 cup zucchini – diced
1 red pepper - diced
1 onion - diced
2 garlic cloves – minced
1 bay leaf
2 tablespoons olive oil
2 tablespoons chili powder
1 teaspoon cumin
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1 teaspoon garlic salt
½ teaspoon basil – chopped
½ teaspoon oregano
½ teaspoon thyme
½ teaspoon coriander
Method:
Heat the olive oil in a large pot over a medium heat. Add the garlic, celery and onions and
brown. In a small bowl, mix the chili powder, cumin and garlic salt together. Rub the meat
cubes in the seasoning and add the pot. Cook until the meat starts to brown. Now add
everything except the coconut milk, coriander, spinach and zucchini, add a cup of water (or
more if needed) and allow to come to the boil. Turn the heat down and allow to simmer
uncovered for 40 minutes, stirring frequently. Add the zucchini and spinach and cook for
another 20 minutes. Serve piping hot with a garnish of freshly chopped coriander and a dollop
of thickened coconut milk from the top of the refrigerated can.
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Bison Chili:
Yields: 8 Servings
(Nutrition Facts per Serving: Serving Size: 258g; Calories: 409; Total Fat: 20.6g; Cholesterol:
94mg; Sodium: 391mg; Carbohydrates: 27.2g; Protein: 31.1g)
Ingredients:
2 lb. bison mince
12 oz. salsa
8 oz. diced tomatoes
6 oz. mild green chilies
1 (15 ounce) can red kidney beans, rinsed and drained
1 onion – diced
1 sweet potato – grated
3 carrots – grated
3 celery stalks – diced
2 garlic cloves - sliced
1 tablespoon olive oil
2 teaspoons cumin
2 teaspoons chili powder
2 teaspoons thyme
2 teaspoons oregano
Method:
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Heat up the olive oil in a large pot and add the garlic, onions, sweet potato, carrots and celery.
Sauté until soft and brown. Now add the meat, spices and seasonings and cook, stirring
frequently until the meat is browned. Now add the tomatoes, salsa, beans and green chilies and
stir well. Allow the pot to simmer for at least an hour before serving hot. Eat, enjoy!
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Chicken Tortilla Soup:
Yields: 8 Servings
(Nutrition Facts per Serving: Serving Size: 343g; Calories: 449; Total Fat: 21.2g; Cholesterol:
126mg; Sodium: 165mg; Carbohydrates: 22.1g; Protein: 45.2g)
Ingredients for the Chicken:
2 ½ lb. boneless, skinless chicken breasts
1 tablespoon cumin
1 tablespoon olive oil
2 teaspoons thyme
2 teaspoons garlic powder
2 teaspoons cayenne pepper
Ingredients for the Soup:
32 oz. chicken stock
14 oz. canned tomatoes
4 oz. diced green chilies
1 onion – diced
2 carrots – diced
2 zucchini – diced
2 celery stalks - diced
1 red pepper – diced
1 poblano pepper – diced
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1 jalapeno - diced
2 garlic cloves – minced
Juice of 2 limes
2 tablespoons olive oil
2 teaspoons cumin
1 teaspoon chili powder
1 teaspoon garlic powder
1 avocado – sliced (garnish)
1 tablespoon coriander – chopped (garnish)
Method:
Preheat the oven to 375o F and line a baking tray with parchment paper. Place the chicken on
the tray, drizzle with olive oil and sprinkle on the spices. Place in the oven for 30 minutes. When
it is cooked, shred the meat with a fork. While the chicken cooks, prepare your soup. Heat the
olive oil in a large pot and add the garlic, onions, carrots, celery, peppers and zucchini and stir
well to combine. Cook until the vegetables are starting to soften. Add the spices and herbs and
stir well to coat. Add the tomatoes and chilies and simmer for 10 minutes. Squeeze in the lime
juice and add the chicken stock. Bring to the boil and then reduce the heat. Add the shredded
chicken and allow to heat through. Serve immediately with avocado slices and chopped
coriander garnish.
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Creamy Mushroom Soup:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 723g; Calories: 730; Total Fat: 65.6g; Cholesterol:
0mg; Sodium: 47mg; Carbohydrates: 38.8g; Protein: 10.3g)
Ingredients:
2 avocados – peeled and pitted
1 cup coconut milk
1 cup hot water
1 cup mushrooms – sliced
1 red pepper – finely diced
1 onion – grated
2 tomatoes - grated
Juice of 1 lemon
1 clove garlic
1 tablespoon olive oil
2 teaspoons basil - chopped
1 teaspoon parsley – finely chopped
Method:
Blend the avocado, hot water, lemon juice, coconut milk and garlic in the food processor and
set aside. Heat the olive oil in a large saucepan and add the onions, peppers and mushrooms.
Sauté for a few minutes until they begin to soften and then add the tomatoes, basil and parsley.
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Allow to cook for a few minutes or until the tomatoes are hot. Now add the mixture from the
blender, stir to combine and heat through. Serve straight away.
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Easy Tomato Soup:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 729g; Calories: 420; Total Fat: 38.4g; Cholesterol:
0mg; Sodium: 625mg; Carbohydrates: 20.8g; Protein: 5.2g)
Ingredients:
28 oz. canned whole tomatoes
14 oz. coconut milk
6 cups water
2 onions – finely chopped
Juice of 1 lemon
4 tablespoons olive oil
2 teaspoons curry powder
2 teaspoons garlic powder
1 teaspoon coriander
1 teaspoon cumin
1 teaspoon basil
1 teaspoon oregano
1 teaspoon chili powder (optional)
1 teaspoon salt
½ teaspoon red pepper flakes
Method:
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Heat up the olive oil in a large pot, add the onions and cook until translucent. Add all the spices
and stir constantly for 2 minutes while the flavors meld. Add the rest of the ingredients and stir
well to combine. Allow the soup to heat through, remove from the stove and puree using an
immersion hand blender until smooth. Serve hot with a dollop of coconut cream.
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Egg Drop Soup:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 238g; Calories: 88; Total Fat: 6.8g; Cholesterol:
134mg; Sodium: 186mg; Carbohydrates: 3.2g; Protein: 3.8g)
Ingredients:
3 cups chicken stock
2 eggs
1 egg yolk
1 onion – grated
1 garlic clove – minced
2 tablespoons chives – chopped
1 tablespoon olive oil
¼ teaspoon fresh ginger – grated
¼ teaspoon salt
Method:
Heat the olive oil in a saucepan and add the garlic, ginger and onions. Sauté until they are soft
and fragrant. Pour in the stock, add the chives and salt and allow the soup to come to a boil.
Whisk the eggs and egg yolk together in a small bowl and as the soup boils, SLOWLY drizzle the
eggs into the pot. Serve immediately and enjoy!
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Enchilada Chicken Stew:
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 382g; Calories: 513; Total Fat: 22.8g; Cholesterol:
135mg; Sodium: 202mg; Carbohydrates: 31.2g; Protein: 50.8g)
Ingredients:
2 lb. chicken breasts
14 oz. diced tomatoes
7 oz. tomato paste
1 cup mushrooms – quartered
1 onion – chopped
1 green pepper – chopped
4 oz. green chilies - chopped
4 oz. jalapenos – chopped
4 garlic cloves - minced
2 tablespoons olive oil
1 tablespoon cumin
1 tablespoon chili powder
2 teaspoons basil
2 teaspoons oregano
1 teaspoon parsley - chopped
¼ cup coriander – chopped (garnish)
1 avocado – sliced (garnish)
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Method:
Throw everything into the crockpot and give it a good stir. Cook on high for 6-8 hours. When it’s
cooked, shred the chicken with a fork, serve with avocado slices and freshly chopped coriander.
Enjoy. It really doesn’t get easier than this!
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Ham and Cabbage Soup:
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 645g; Calories: 228; Total Fat: 11.4g; Cholesterol:
43mg; Sodium: 1,047mg; Carbohydrates: 16.7g; Protein: 15.6g)
Ingredients:
1 lb. ham – cooked and diced
10 cups vegetable stock
1 cup frozen peas
1 head of cabbage
1 onion – chopped
1 red pepper – chopped
2 carrots – chopped
2 garlic cloves – minced
2 bay leaves
2 cloves
2 tablespoons olive oil
Black pepper to taste
Method:
Heat the olive oil in a pot, add the onions and garlic and sauté until soft. Add the cabbage, ham,
carrots and red pepper and stir well to combine. Cook for 5 minutes, stirring frequently. Pour in
the stock, add the bay leaves and cloves and simmer for 45 minutes. Lastly add the frozen peas
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and simmer for a further 15 minutes or until the peas are cooked. Season with some cracked
black pepper, remove the bay leaves and cloves and serve hot.
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SAUCE AND DRESSING RECIPES
Recipes Included in this Section:
Asian Vinaigrette
Balsamic Vinaigrette
Caesar Dressing
Classic Lemon Vinaigrette
Omega-3 Mayonnaise
Orange and Rosemary Vinaigrette
Paleo Alfredo Sauce
Paleo Ranch Salad Dressing
Raspberry Walnut Vinaigrette
Roasted Chili Dressing
Strawberry Vinaigrette
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Asian Vinaigrette:
Yields: 1 cup
(Nutrition Facts per Cup: Calories: 1,427; Total Fat: 161.6g; Cholesterol: 0mg; Sodium: 1mg;
Carbohydrates: 1.3g; Protein: 0.1g)
Ingredients:
3 tablespoons rice vinegar (or substitute apple cider vinegar)
2/3 cup olive oil
2 tablespoons sesame oil
1 tablespoon coriander
1 tablespoon lime juice
1 piece fresh ginger – grated
Salt and black pepper to taste
Method:
Grate the piece of ginger, then squeeze the ginger to release 1 teaspoon ginger juice. Throw
away the grated ginger. Whisk all the ingredients together in a bowl and season with salt and
pepper to taste. Store in the fridge and use as needed.
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Balsamic Vinaigrette:
Yields: 1 ½ cups
(Nutrition Facts per Cup: Calories: 1,354; Total Fat: 151.8g; Cholesterol: 0mg; Sodium: 124mg;
Carbohydrates: 5.1g; Protein: 0.9g)
Ingredients:
¾ cup olive oil
¾ cup balsamic vinegar
1 garlic clove - minced
1 tablespoon red onion – grated
2 teaspoons Dijon mustard
1 teaspoon parsley – chopped
1 teaspoon dried oregano
Salt and black pepper to taste
Method:
Place all the ingredients in a shaker and make sure the lid is closed tightly. Give it a good shake
to combine. Store in the fridge and use as needed.
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Caesar Dressing:
Yields: 1 cup
(Nutrition Facts per Cup: Calories: 1,199; Total Fat: 122.1g; Cholesterol: 54mg; Sodium:
2,512mg; Carbohydrates: 19.4g; Protein: 17.7g)
Ingredients:
½ cup olive oil
2 tablespoons lemon juice
2 tablespoons Dijon mustard
3 tablespoons anchovy fillets - minced
3 tablespoons paleo mayonnaise
6 garlic cloves – minced
½ teaspoon paprika
Salt and black pepper to taste
Method:
Add all the ingredients except the anchovy fillets and olive oil to the food processor and blend.
While the blender is running slowly pour in the olive oil until the desired consistency is reached
and everything is well combined. Lastly stir in the anchovy fillets. Store in the fridge and use as
needed.
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Classic Lemon Vinaigrette:
Yields: 1 cup
(Nutrition Facts per Cup: Calories: 1,311; Total Fat: 151.8g; Cholesterol: 0mg; Sodium: 66mg;
Carbohydrates: 1.5g; Protein: 0.7g)
Ingredients:
¾ cup olive oil
3 tablespoons lemon juice
1 teaspoon Dijon mustard
½ teaspoon lemon zest
½ teaspoon parsley – chopped
½ teaspoon chives – chopped
Salt and black pepper to taste
Method:
Add all the ingredients to the food processor except the oil and blend. While the blender is
running, slowly pour in the oil until the desired consistency is reached. Store in the fridge and
use as needed.
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Omega-3 Mayonnaise:
Yields: 1 cup
(Nutrition Facts per Cup: Calories: 1,979; Total Fat: 217.7g; Cholesterol: 164mg; Sodium: 644mg;
Carbohydrates: 1.9g; Protein: 6.1g)
Ingredients:
½ cup flaxseed oil
½ cup olive oil
Juice of 1 lemon
1 egg
1 garlic clove
½ teaspoon mustard powder
¼ teaspoon salt
Method:
Combine the egg, garlic clove, mustard powder and lemon juice in the blender. VERY SLOWLY
add the olive oil, just a few drops at a time to allow the mayonnaise consistency to develop.
When the olive oil is incorporated, slowly add the flaxseed oil and continue to blend until
thoroughly combined. Store in the fridge and use as needed.
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Orange and Rosemary Vinaigrette:
Yields: 1 cup
(Nutrition Facts per Cup: Calories: 1,373; Total Fat: 151.8g; Cholesterol: 0mg; Sodium: 32mg;
Carbohydrates: 18.7g; Protein: 1.4g)
Ingredients:
¾ cup olive oil
3 tablespoons lime juice
Juice of 1 orange
Zest of 1 orange
1 garlic clove
1 teaspoon rosemary
½ teaspoon Dijon mustard
Salt and black pepper to taste
Method:
Throw all the ingredients except the oil into the food processor and blend. While the blender is
running, slowly add the oil and mix until well incorporated. Allow to stand at room temperature
overnight to infuse. Store in the fridge and use as needed.
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Paleo Alfredo Sauce:
Yields: 1 ½ cups
(Nutrition Facts per Cup: Calories: 946; Total Fat: 74.1g; Cholesterol: 0mg; Sodium: 56mg;
Carbohydrates: 55.8g; Protein: 30.5g)
Ingredients:
1 cup cashews (these are not strictly paleo, so substitute other nuts if preferred)
1 cup boiling water (or use chicken stock for extra flavor)
2 tablespoons nutritional yeast
2 teaspoons olive oil
½ teaspoon garlic salt
½ teaspoon horseradish
¼ teaspoon chili powder
1/8 teaspoon white pepper
Salt to taste
Method:
Cover cashews with boiling water and leave for 15 minutes. Place the whole mixture in the food
processor and blend until smooth. Add the rest of the ingredients and puree. Depending on the
consistency you like, add more or less water. Store in the fridge and use as needed.
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Paleo Ranch Salad Dressing:
Yields: 1 cup
(Nutrition Facts per Cup: Calories: 768; Total Fat: 68.4g; Cholesterol: 31mg; Sodium: 865mg;
Carbohydrates: 41.2g; Protein: 5.3g)
Ingredients:
½ cup paleo mayonnaise
½ cup coconut milk
2 tablespoons lemon juice
1 teaspoon dill
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon parsley
1 teaspoon thyme
½ teaspoon paprika
½ teaspoon chives – chopped
Method:
Add all the ingredients to the food processor and blend until incorporated. Store in the fridge
and use as needed.
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Raspberry Walnut Vinaigrette:
Yields: 1 cup
(Nutritional Facts per Cup: Calories: 685; Total Fat: 64.5g; Cholesterol: 0mg; Sodium: 4mg;
Carbohydrates: 11.3g; Protein: 26.3g)
Ingredients:
¾ cup walnut oil
3 tablespoons raspberry vinegar
2 tablespoons walnuts – chopped
Method:
Blend the raspberry vinegar and walnut oil together until well combined. Stir in the chopped
walnuts. Serve immediately. If you wish to store it, simply leave out the chopped walnuts and
add the just before serving.
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Roasted Chili Dressing:
Yields: 1 cup
(Nutrition Facts per Cup: Calories: 1,401; Total Fat: 152.5g; Cholesterol: 0mg; Sodium: 24mg;
Carbohydrates: 26.2g; Protein: 3.2g)
Ingredients:
¾ cup olive oil
6 red chilies
Juice of 2 limes
2 garlic cloves
1/8 cup mint – chopped
Salt and pepper to taste
Method:
Prick the chilies with a knife so they don’t burst in the oven, then lay them on a baking tray
under the grill until roasted. Place them in a zip lock bag to steam for 5 minutes. This makes
them easier to peel. Peel them, remove the seeds and finely chop the flesh. Combine all the
ingredients in a bowl and whisk to make sure they are thoroughly incorporated. Allow to stand
for a few hours before using so all the flavors can infuse.
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Strawberry Vinaigrette:
Yields: 1 cup
(Nutrition Facts per Cup: Calories: 1,023; Total Fat: 100.8g; Cholesterol: 0mg; Sodium: 4 mg;
Carbohydrates: 40.4g; Protein: 0.7g)
Ingredients:
½ cup sliced strawberries
½ cup olive oil
2 tablespoons balsamic vinegar
2 tablespoons raw honey
1 teaspoon mint – finely chopped
Method:
Add all the ingredients except the olive oil to the food processor and blend until smooth. Slowly
add the olive oil and blend until creamy. Store in the fridge and use as needed.
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SIDE DISH RECIPES
Recipes Included in this Section:
Braised Green Beans
Butternut Squash Fries
Carrot Soufflé
Cauliflower Rice
Cranberry Relish
Easy Zucchini Hash
Guacamole
Lemon Roasted Brussels Sprouts
Mushroom Kebabs
Roasted Balsamic Sweet Potatoes
Roasted Chili Lime Cauliflower
Spicy Carrot Stir-Fry
Squash Casserole
Stuffed Baked Tomatoes
Summer Squash Fritters
Sweet Potato Carrot Cakes
Thanksgiving Caramelized Onion and Sausage
Stuffing
Zucchini Fritters
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Braised Green Beans:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 224g; Calories: 135; Total Fat: 7.4g; Cholesterol: 0mg;
Sodium: 26mg; Carbohydrates: 17.3g; Protein: 3.8g)
Ingredients:
1 lb. green beans – ends trimmed and cut into uniform pieces (about 2 inches)
½ lb. ripe tomatoes – diced
¼ cup tomato paste – no added sugar
1 onion – thinly sliced
3 garlic cloves – minced
2 tablespoons olive oil
1 cup vegetable stock
1 teaspoon oregano
½ teaspoon paprika
Salt and pepper to taste
Method:
Heat the olive oil in a non-stick pan, add the garlic and the onions and sauté until translucent.
Add the green beans and cook for a further 3 minutes, then add the tomatoes, tomato paste
and herbs. Cook stirring, until everything is combined. Add enough stock to cover all the
ingredients and allow the pan to come to a boil. Cover the pan, turn down the heat and allow
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the pan to simmer for about 10 minutes or until the beans are tender. Remove the lid and
simmer uncovered for a further 5 minutes to reduce some of the liquid. Season with salt and
pepper and serve. So delicious!
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Butternut Squash Fries:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 121g; Calories: 111; Total Fat: 7.1g; Cholesterol: 0mg;
Sodium: 5mg; Carbohydrates: 13.3g; Protein: 1.1g)
Ingredients:
1 lb. butternut squash
2 tablespoons olive oil
Seasoning of your choice (some delicious combinations to try: curry powder, cinnamon,
onion salt and paprika, garlic, mixed herbs – but you can really try anything that tickles
your fancy)
Method:
Preheat the oven to 425o F and line a baking tray with some parchment paper. Peel the
butternut and cut it into fries. Place the butternut in a bowl with the olive oil and seasonings
and toss to combine and coat well. Place them on the tray in a single layer and bake for 30
minutes, turning them over half way through the cooking time. Serve immediately and enjoy.
*Note – this recipe is also absolutely amazing with sweet potatoes instead of butternut!
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Carrot Soufflé:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 233g; Calories: 329; Total Fat: 25.4g; Cholesterol:
41mg; Sodium: 424mg; Carbohydrates: 24.3g; Protein: 5.5g)
Ingredients:
1 lb. baby carrots
1 onion
¼ cup coconut oil – melted
1 egg
2 garlic cloves
2 tablespoons raw honey
2 tablespoons almond flour
1 tablespoon olive oil
1 teaspoon baking soda
½ teaspoon cinnamon
Method:
Preheat the oven to 400o F and line a baking tray with parchment paper. Peel the onion and cut
it in half. Place the onion and garlic cloves onto the baking tray, drizzle with olive oil and roast
for 20 minutes or until the onion is tender. Fill a pot with water and bring it to the boil. Add the
carrots and boil for 20 minutes or until tender. Place all the ingredients except the cinnamon
into the food processor and blend until smooth. Pour the carrot mixture into a greased
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casserole dish, sprinkle the top with cinnamon and bake for 15 minutes. Reduce the oven
temperature to 350o F and bake for a further 45 minutes. Serve warm.
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Cauliflower Rice:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 121g; Calories: 88; Total Fat: 7.1g; Cholesterol: 0mg;
Sodium: 34mg; Carbohydrates: 6.1g; Protein: 2.2g)
Ingredients:
1 lb. cauliflower
2 tablespoons olive oil
Seasonings of choice (some delicious options to try are chili powder, curry, mixed herbs,
garlic, black pepper, lemon, paprika and onion)
Method:
Cut the cauliflower into florets, trim the stems and place in the food processor. Pulse until you
get a grain like consistency. Season with herbs and spices of choice. Heat the olive oil in a non-
stick pan over a medium high heat and sauté the cauliflower until it is tender and golden
brown. Serve and enjoy!
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Cranberry Relish:
Yields: about 2 cups
(Nutrition Facts per Serving: Serving Size: 273g; Calories: 240; Total Fat: 0.2g; Cholesterol: 0mg; Sodium: 4mg; Carbohydrates: 63.8g; Protein: 1.2g)
Ingredients:
1 cup fresh cranberries
1 orange – peeled and quartered
1 apple – peeled, cored and quartered
4 tablespoons raw honey
½ teaspoon mint – chopped Method: Add all the ingredients to the food processor and pulse until you get a chunky consistency like
relish. Refrigerate and use as needed. Very tasty!
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Easy Zucchini and Carrot Hash:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 377g; Calories: 333; Total Fat: 17.7g; Cholesterol:
164mg; Sodium: 84mg; Carbohydrates: 13.2g; Protein: 32.1g)
Ingredients:
2 zucchini
2 large carrots, grated
6 rashers bacon
1 onion – chopped
2 garlic cloves – minced
1 teaspoon parsley – chopped
Salt and black pepper to taste
2 eggs
½ teaspoon paprika
Method:
Wash the zucchini and grate them, skin on into a clean kitchen towel. Wrap up the zucchini in
the towel and squeeze hard to release all the excess liquid (otherwise the hash will be on the
soggy side). Place the zucchini and carrots in a bowl with the parsley, salt and pepper (you can
experiment with different spices to give different flavors each time). Now fry up the bacon
rashers until crispy. Remove from the pan and set aside. Place the onion and garlic into the
bacon fat and sauté until translucent, then add the grated zucchini. While this cooks, chop up
the bacon into small pieces and add it back to the pan once the zucchini is nice and brown.
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Cook for a further 3 minutes to heat the bacon up. Serve with poached eggs sprinkled with
paprika. The yolk sauce is amazing with the zucchini hash!
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Guacamole:
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 154g; Calories: 224; Total Fat: 19.7g; Cholesterol:
0mg; Sodium: 10mg; Carbohydrates: 13.7g; Protein: 3.3g)
Ingredients:
4 avocados
1 red onion – grated or chopped
½ cup coriander – chopped
Juice of 1 lemon
1 teaspoon garlic salt
1 teaspoon black pepper
Red pepper flakes to taste (optional)
Method:
Peel the avocados and remove the pits. If you would like a smooth guacamole, pulse the
avocado in the food processor. For a chunkier texture, mash with a fork and for a very chunky
guacamole, mash 2 avocados with a fork and cut the other 2 into cubes and stir together. Add
the rest of the ingredients and stir well to combine. Store in the fridge until needed. If you
cover the guacamole with cling wrap that touches the avocado, it will hold longer and not turn
brown.
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Lemon Roasted Brussels Sprouts:
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 162g; Calories: 147; Total Fat: 9.8g; Cholesterol: 0mg;
Sodium: 38mg; Carbohydrates: 14.1g; Protein: 5.2g)
Ingredients:
2 lb. Brussels sprouts
Juice of 2 lemons
Zest of 1 lemon
4 tablespoons olive oil
1 teaspoon garlic salt
1 teaspoon black pepper
Method:
Preheat the oven to 450o F and line a baking tray with parchment paper. Trim the ends of the
Brussels sprouts and cut them in half. Place them in a bowl with the olive oil, garlic salt, black
pepper and lemon zest and give them a good toss to combine everything. Place them on the
baking tray in a single layer and cook for 40 minutes, stirring frequently to ensure they are
roasting evenly. After 30 minutes, remove the tray from the oven and squeeze the lemon juice
over the sprouts, give them a stir and return to the oven for the last 10 minutes. They are ready
to serve when the edges are brown and crispy. Eat and enjoy!
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Mushroom Kebabs:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 108g; Calories: 185; Total Fat: 14.4g; Cholesterol:
47mg; Sodium: 411mg; Carbohydrates: 4.2g; Protein: 9.8g)
Ingredients:
8 oz. baby Portobello mushrooms – halved
1 onion – cut in chunks
4 tablespoons balsamic vinegar
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon garlic salt
½ teaspoon chili powder (optional)
Method:
Preheat the oven to 350o F and line a baking tray with parchment paper. Whisk the olive oil,
balsamic vinegar, oregano, garlic salt and chili powder together in a bowl. Add the mushrooms
and toss well to coat. Allow to marinade for about 45 minutes. While the mushrooms are
marinating, soak the skewers in water. Thread the mushrooms and onions onto the skewers in
an alternating pattern and place on the baking tray. Roast for 15 minutes, turning them halfway
through the cooking time. Serve immediately.
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Roasted Balsamic Sweet Potatoes:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 155g; Calories: 265; Total Fat: 9.1g; Cholesterol: 0mg;
Sodium: 12mg; Carbohydrates: 41.8g; Protein: 5.2g)
Ingredients:
1 lb. sweet potatoes – peeled and cut into cubes
¼ cup balsamic vinegar
¼ cup almond butter
2 tablespoons maple syrup
1 tablespoon chives - chopped
1 teaspoon garlic salt
Method:
Preheat the oven to 400o F and lightly grease a baking pan with a little olive oil. Place the
balsamic vinegar and maple syrup into a saucepan and bring the mixture to a boil. Reduce the
heat and cook until sauce starts to thicken, stirring frequently. Add the butter and garlic salt
and stir until the butter is incorporated. Pour the mixture over the sweet potatoes and toss well
to coat. Spread the potatoes out on the baking pan and bake for 40 minutes or until the
potatoes are tender and starting to brown. Stir the potatoes occasionally, to ensure they cook
evenly on all sides. Remove from the oven, sprinkle with chives and serve while hot.
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Roasted Chili Lime Cauliflower:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 161g; Calories: 174; Total Fat: 14.6g; Cholesterol:
0mg; Sodium: 55mg; Carbohydrates: 11.3g; Protein: 3.2g)
Ingredients:
1 lb. cauliflower
1 onion – cut into chunks
¼ cup coriander – chopped
Juice of 2 limes
Zest of 1 lime
4 tablespoons olive oil
1 tablespoon garlic powder
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon red chili flakes
Method:
Preheat the oven to 325o F and grease a shallow roasting pan with a little olive oil. Cut the
cauliflower into small florets, trim the stems and place in a bowl with the onion. Add the olive
oil, lime zest, garlic powder, chili powder, cumin and red chili flakes and toss to coat. Spread out
in the roasting pan and bake for 90 minutes, stirring occasionally. When tender and starting to
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brown, remove from the oven, squeeze over the lime juice, sprinkle with coriander and serve
immediately. Delicious!
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Spicy Carrot Stir-Fry:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 192g; Calories: 148; Total Fat: 7.7g; Cholesterol: 0mg;
Sodium: 90mg; Carbohydrates: 19.9g; Protein: 2.3g)
Ingredients:
4 carrots
1 onion - chopped
3 garlic cloves – minced
1 tablespoon olive oil
1 teaspoon ginger – minced
1 teaspoon cumin
½ teaspoon cinnamon
¼ teaspoon chili powder
Method:
Peel the carrots and slice them into thin slices. Heat up the olive oil in the pan and add the
garlic and ginger. Cook, stirring, until it is brown and fragrant and then add the onions and
carrots. Sauté until they are starting to soften and then add the chili powder, cumin and
cinnamon. Stir until well coated and then allow to cook over a medium heat until the carrots
are tender. Serve while still hot with a sprinkle of freshly chopped coriander or parsley.
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Squash Casserole:
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 312g; Calories: 305; Total Fat: 18.8g; Cholesterol:
0mg; Sodium: 30mg; Carbohydrates: 33.1g; Protein: 6.1g)
Ingredients:
2 lb. yellow squash – cut into rounds about ¼ inch thick
1 lb. sweet potatoes – peeled and cut into rounds ¼ inch thick
1 onion – thinly sliced
1 cup coconut milk
1 cup almond flour
½ cup pecans – roughly chopped
2 teaspoons curry powder
1 teaspoon garlic powder
Method:
Preheat the oven to 350o F. Place the sliced onion, sweet potato and squash rounds into a
casserole dish in layers. Whisk the coconut milk together with the almond flour, curry powder
and garlic powder. Pour it over the veggie mixture and sprinkle the chopped pecans over the
top. Bake in the oven for 30 minutes or until the veggies are soft, the sauce has thickened and
the pecans are brown.
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Stuffed baked Tomatoes:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 320g; Calories: 308; Total Fat: 10.4g; Cholesterol:
0mg; Sodium: 208mg; Carbohydrates: 33.1g; Protein: 21.7g)
Ingredients:
2 firm tomatoes
4 rashers bacon
1 onion – chopped
1 green pepper – chopped
½ cup paleo breadcrumbs
1 tablespoon parsley - chopped
1 teaspoon garlic salt
Method:
Preheat the oven to 350o F and lightly grease a baking dish with olive oil. Cook the bacon
rashers in a pan over a medium heat until they are nice and crispy. Remove from the heat,
allow to cool and crumble. Place the bacon in a bowl with the green pepper and onion and
season with the garlic salt and parsley. Mix to combine thoroughly. Now slice the tops off the
tomatoes and scoop out the pulp. Add the pulp to the bacon bowl and stir well, breaking up any
big pieces of tomatoes with your spoon. Place the hollow tomatoes in the baking dish and fill
them up with the bacon mixture. Top the tomatoes with the paleo breadcrumbs and bake for
25 minutes in the oven. Allow to cool slightly before serving. Eat and enjoy!
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Summer Squash Fritters:
Yields: 12 Servings
(Nutrition Facts per Serving: Serving Size: 123g; Calories: 102; Total Fat: 7.8g; Cholesterol:
27mg; Sodium: 22mg; Carbohydrates: 5.6g; Protein: 4.7g)
Ingredients:
4 yellow squash – grated
2 eggs – beaten
6 tablespoons almond flour
2 teaspoons cinnamon
Olive oil for frying
Method:
Grate the squash into a clean kitchen towel, wrap it up and squeeze out as much excess liquid
as you can. Place the squash in a bowl, add the other ingredients and give it all a good stir to
combine. Heat the olive oil in a non-stick pan over a medium heat. Scoop out heaped
tablespoons of the squash mixture and place in the pan. Pat down the fritter into a pancake
shape using the back of your spoon and fry until both sides are golden brown. Repeat until all
the mixture is finished.
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Sweet Potato Carrot cakes:
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 166g; Calories: 195; Total Fat: 12.4g; Cholesterol:
72mg; Sodium: 109mg; Carbohydrates: 14.8g; Protein: 8.7g)
Ingredients:
1 cup sweet potato – peeled and grated
1 cup carrots – peeled and grated
1 onion – peeled and grated
4 eggs
4 teaspoons almond flour
½ teaspoon ground cinnamon
¼ teaspoon ground ginger
¼ teaspoon ground nutmeg
Olive oil for frying
Method:
Add all the ingredients to a large mixing bowl and stir well to combine. Heat the olive oil in a
non-stick pan over a medium heat and scoop out 6 even sized portions. Flatten the mixture
with the back of a spoon and shape into little cakes. Fry until golden brown on both sides. Serve
immediately.
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Thanksgiving Caramelized Onion and Sausage Stuffing:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 418g; Calories: 940; Total Fat: 71.6g; Cholesterol:
177mg; Sodium: 922mg; Carbohydrates: 33.5g; Protein: 45.1g)
Ingredients:
1 lb. pork sausage – meat removed from the casings
6 bacon rashers
2 onions – thinly sliced
2 cups sweet potato – cut into cubes
2 cups mushrooms – stems removed and roughly chopped
1 cup pine nuts – chopped
1/3 cup vegetable stock
2 eggs - beaten
2 tablespoons balsamic vinegar
2 tablespoons olive oil
1 tablespoon rosemary – chopped
1 tablespoon thyme – chopped
1 tablespoon oregano – chopped
1 tablespoon parsley – chopped
1 garlic clove – minced
Salt and black pepper to taste
Method:
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Preheat the oven to 375o F and line a baking tray with parchment paper. Lay out the sweet
potato cubes, drizzle with olive oil, season with salt and pepper and bake for 20 minutes or until
the sweet potatoes are tender and golden. Remove from the oven and set aside. Now fry up
the bacon rashers until they are crispy. Remove from the pan and crumble. Set aside. Divide the
bacon drippings into 2 pans. In one, add the garlic clove and mushrooms and sauté until they
are tender, transfer to a large mixing bowl and stir in the parsley. In the other pan, caramelize
your onions. This should take about 15 minutes. Remember to stir them frequently so they do
not burn. Add the pork meat to the mushroom pan and cook, breaking up the meat with a
spatula as it cooks. Add the sausage to the mushrooms. Add the bacon, eggs, vegetable stock,
vinegar, sweet potatoes, herbs and chopped nuts and mix very well, then season with salt and
black pepper. Place the stuffing on a foil lined baking tray and place in the oven to bake for 10
minutes. Add the caramelized onions and bake for a further 10 minutes.
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Zucchini Fritters:
Yields: 12 Servings
(Nutrition Facts per Serving: Serving Size: 29g; Calories: 35; Total Fat: 2.1g; Cholesterol: 27mg;
Sodium: 14mg; Carbohydrates: 2.6g; Protein: 1.8g)
Ingredients:
1 cup zucchini – grated
¼ cup sweet potato – peeled and grated
¼ cup carrots – peeled and grated
¼ cup onion – grated
1/3 cup ground almonds
2 eggs – beaten
1 teaspoon garlic powder
1 teaspoon oregano
1 teaspoon paprika
Olive oil for frying
Method:
Place the grated vegetables into a clean kitchen towel and squeeze out as much excess liquid as
possible. Add to a large mixing bowl along with all the other ingredients and stir well to
combine. Heat some olive oil in a non-stick pan over a medium heat, then use a spoon to scoop
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out equal portions of the batter and fry until golden brown on both sides. Repeat until all the
batter has been used.