For many people, a brand new year means healthy resolutions and better eating habits following the holiday binge. While there are thousands of diets out there, one of the fastest-growing diet trends recommends returning to our roots by eating more like our hunter and gatherer Paleolithic ancestors. This so-called Paleo Diet cuts out many of the processed foods that have been linked to the rising rate of obesity and cancer in America.
What to Avoid on the Paleo Diet
Any canned, frozen, boxed or bagged food is classified as processed food, and in the U.S., this makes up close to 90 percent of our typical food budgets. Processed foods are attractive because they are relatively inexpensive and usually have plenty of salt, sugar and fat to make it extra tasty. But unfortunately, the processes also strip our foods of the nutrition we need.
While the Paleo Diet may not be an exact match to what our ancient ancestors ate, it does have a list of not-so-good-for-you items that early man would not have access to. Our pre-agriculture society wouldn’t have been able to indulge in cereal grains, dairy products, vegetable oils or refined sugars.
For strict Paleo Diet eaters, you’d avoid all canned veggies or any meats that aren’t grass fed. But as with most diets, moderation and a positive attitude is the key to transforming a short-term diet into a long-term healthy lifestyle. If you do have to rely on canned veggies or processed foods, be sure to read your labels closely to find the purest ingredient list possible.
Paleo Grilling on the Big Green Egg
The Paleo Diet relies on quite a bit of meat, so having a good grill goes hand in hand with the Paleo lifestyle. The Big Green Egg grill is a natural choice for clean grilling. Based on ancient clay cookers, the versatile Egg’s high-tech ceramic cooking vessel allows you to grill, smoke or cook your foods. And the Big Green Egg brand of 100 percent organic lump charcoal yields better tasting food than the chemical-laden hodge-podge of charcoal briquettes.
Big Green Egg Grill Recipes for the Paleo Dieter
Paleo blogger & cookbook author Cindy Anschutz Barbieri, of Cindy’s Table magazine, has adapted many recipes for cooking her Big Green Egg grill. Here are a few warm and hearty Big Green Egg Grill recipes to try.
Herbs and Lemon Cornish Hens
- 2 Cornish hens (about 1 3/4 pounds each)
- Olive oil
- 1½ teaspoon sea salt
- 1 teaspoon freshly ground pepper
- 6-8 stems fresh thyme
- 4 stems of rosemary
- 4 cloves garlic, chopped
- 2 lemons, sliced
- 1½ teaspoon sea salt
- 1 teaspoon freshly ground pepper
Set the EGG for direct cooking at 600ºF/316ºC.
While the EGG is heating take the Cornish hens out of the package, rinse with cold water and pat dry. Set on a plate or platter. Drizzle with olive oil and season with salt and pepper. Take 4 stems of thyme and put 2 of each in the cavity of the hen along with 1 rosemary sprig and 1 clove of garlic.
Once the EGG is at 600ºF/316ºC, place the Dutch oven on the egg and let sit for 5 minutes. Add about 3 tablespoons of olive oil and wait 30 seconds then add the prepared hens breast side down. Cover and adjust the vent to slowly bring the temperature to 400ºF/204ºC.
In about 8 minutes the skin will become very crispy, flip to the other side as the temperature should be at 400ºF/204ºC by now. Add more lemon slices around the pan and on top of the hens (keep 1 or 2 slices for the pan gravy). Add remaining garlic and a few more sprigs of thyme and rosemary (reserving some for garnish).
Cook until the thickest part of the thigh registers to 165ºF/74ºC on your thermometer.
Remove from pan and place on a platter and tent with foil while you make the pan gravy. If you are not making the gravy then let sit for 5-10 minutes before serving.
Paleo Gravy
- Dripping from pan
- 1 tablespoon unsalted butter
- ½ cup chicken broth
- 1 slice lemon cut in half
- 1 teaspoon fresh thyme, removed from stem
- 1 teaspoon fresh rosemary, removed from stem
- ¼ teaspoon freshly ground pepper
Take any of the large pieces of sprigs, lemon and garlic pieces. Set on your stove top over medium-high heat. Add in butter and once it starts to sizzle take a whisk and scrape up all of the bits in the pan. Add in chicken broth and continue to whisk. Bring to a boil then lower to simmer. Add in lemon slice, fresh thyme, rosemary and pepper. Let simmer for a couple of minutes. Drizzle over the Cornish hens. Delicious!
Pork Cacciatore
- 6 pounds boneless pork shoulder
- 1 ¼ teaspoon sea salt
- ¾ teaspoon freshly ground pepper
- 2 tablespoons olive oil
- 1 large red bell pepper, sliced
- 1 large green bell pepper, sliced
- 2 yellow onions, sliced
- 3-4 cloves garlic, chopped
- 2 teaspoons dried basil
- 2 teaspoons dried parsley
- 1 teaspoon dried thyme
- 1 teaspoon red pepper flakes, optional
- 1 cup low sodium chicken broth
- 1 28 ounce can petite diced tomatoes
- 3 tablespoons tomato paste
Set EGG for direct cooking at 350°F/177°C.
Take pork shoulder out of package and wipe down with a paper towel. Season with salt and pepper.
Heat your Dutch oven in the EGG. Add in oil and let it get nice and hot. Add in pork and sear all sides for about 2 minutes. You want to create a nice sear.
Add in peppers, onions and garlic. Cook for about 5 minutes stirring around using a wooden spoon.
Add in basil, parsley, thyme and red pepper flakes. Pour in chicken broth and diced tomatoes. Stir to incorporate all of the ingredients. Add in tomato paste and press against the pan with the back of your spoon to help incorporate into the liquid. Cover and let cook 2 hours.
Remove from EGG. Use a large spoon and skim off the fat then go ahead and pull apart the pork or serve in large chunks with the peppers and onions. Enjoy!
Makes 4 servings
Cajun Shrimp Burgers
- 1 – 1 1/2 pounds raw shrimp, peeled and deveined
- 4 tablespoons olive oil or coconut oil, divided
- 1 small shallot, finely minced (about 2-3 tablespoons)
- 1 small clove garlic, finely minced
- 1/4 cup red or yellow pepper, finely minced
- 1 teaspoon sea salt
- 1/2 teaspoon freshly ground pepper
- 1 teaspoon chili powder
- 1 teaspoon paprika
- 1 teaspoon cayenne pepper
- 1 teaspoon Dijon mustard
- 1 teaspoon fresh lemon juice
- 1 tablespoon of Worcestershire sauce
- 1 large egg, beaten
Cajun Mayonnaise Ingredients
- 1 green onion, chopped
- 3/4 cup of coconut cream (place a can in the refrigerator overnight and scoop the top for the cream and save the rest for your smoothie) or Paleo mayonnaise
- 1 tablespoon of Dijon mustard
- 1 tablespoons of all natural ketchup
- 1 teaspoon of Worcestershire sauce
- 1 teaspoon horseradish
- 1 teaspoon of paprika
- 1 teaspoon fresh lemon juice
- 1/2 teaspoon cayenne
- 1/2 teaspoon chili powder
- 1/2 teaspoon of salt
Set EGG for direct cooking at 425°F/218°C.
Add shrimp to your food processor and pulse until mixture is in small pieces. Remove and place in a mixing bowl.
In a small sauté pan, heat 1 tablespoon oil over medium heat. Add shallot, garlic and peppers; cook for about 4 minutes, until softened. Season with salt and pepper. Remove from heat and let cool. Add the remaining ingredients then cooled pepper mixture to the shrimp bowl and combine well. Mold to your desired burger size and set on a plate then cover and refrigerate for 30 minutes.
Meanwhile in a small bowl, combine mayonnaise ingredients and set aside.
Cook burgers on the BGE Cast Iron Grid for 3-4 minutes per side, until golden brown and cooked through.
Makes 4 servings
For more Big Green Egg recipes, visit BigGreenEgg.com.
