Category Archives: Recipes

Recipe: Sicilian Paleo Caponata

caponataThe aubergine, majestic in its dark purple robe, glistens invitingly, beckoning innocent shoppers to buy with promises of rich meaty textures, vibrant colour and general all round deliciousness……

Well to be honest previous experience of this vegetable has not been promising…at all.  Bland, pulpy and flaccid with a taste about as interesting as candle wax, my previous aubergine experiments have been studiously ignored by all three children and even placed out on the lawn for the birds by Mike where it remained for a period of three days till the rains came and took it away.

But then I took to the books and observed two new principles: First aubergines love oil!  Second aubergines hate water, tomato juice, wine and any other liquid ingredient unless they have first soaked up enough oil to fire up the QE2.  Failure to observe these two principles results in a tough slightly bitter tight skinned piece of rubbery ness.  Get it right, though and aubergines are really quite special!  And they are a really good economical way to bulk up any family dish.

Try them cooked in coconut oil with tomatoes and garlic, leave to stew for a couple of hours, add cinnamon, salt, pepper and sprinkle with parsley and salty white cheese before you serve.  This is a great accompaniment to meat dishes and gives them that sort of “middle eastern” flavour. Yum.

For a lighter different type of meatball you could use half and half cooked chopped seasoned aubergine and minced lamb or add cooked aubergine to a hot fragrant coconut broth laced with subtle thai spices.

 In a Scilian caponata, aubergines provide a great base for a “sweet” and sour partnership which is traditionally made with celery, tomatoes, capers and vinegar.

 This paleo caponata is delicious served with a thick layer of goat’s cheese ( if you don’t do dairy on your paleo journey don’t add this in )

Ingredients

 1/2 cup virgin olive oil

1 large onion, chopped 

3 tablespoons pine nuts 

1 tablespoon hot chili flakes

2 medium aubergines, cut into 1/2-inch cubes 

1 teaspoon cinnamon

2 teaspoon fresh thyme leaves 

1 jar of tomato sauce (no added sugar) 

1/3 cup balsamic vinegar 

Salt and freshly ground pepper

Method:

1.  Fry the onions and pine nuts in the olive oil for about 5 minutes or until soft.  (Traditionalists will add a handful of currants at this point but this dish work well without the additional sweetness).

2.  Add the chopped-up aubergine, chili flakes, cinnamon,  thyme and balsamic vinegar, and salt and pepper.  

3.  When everything is soft , add the tomato sauce.  

4.  Bring to the boil and then turn down the heat and simmer.  

5.  Serve piping hot.

6. Enjoy!

Notes on aubergines:

Aubergines are a great source of B vitamins which aid brain and nervous system function and folate which helps prevent birth defects.  They are rich in useful minerals: potassium, manganese, copper and magnesium and they provide lots of soluble fibre which helps to slow down the rate at which sugar is released into the blood stream – useful if you are susceptible to dips in mood due to low blood sugar although you will find eating a paleo diet will even this out for you.

Paleo Breakfast with Asparagus

Healthy-Paleo-Breakfast-Asparagus-Prosciutto-Fried Egg-Pecan Halves

Healthy Paleo Breakfast with Asparagus Wrapped in Prosciutto, Fried Egg, and Raw Pecan Halves

Sun’s up!

Went down to the park early this morning chasing tree branches…have you done that recently?  Jumped up and reached?  really stretched your body to reach up..feels good when you make it.  We ran slowly warming our bodies up then ran fast (like tigers were chasing us),  hiding behind trees to catch our breath peeking round corners then chasing each other until forced to stop due to laughing too much.  Then back home for breakfast.

Children still asleep, love that moment when peace fills the house and all is well.

We are cooking breakfast together.  Easy and delicious.

We have asparagus, bacon, pecan nuts and eggs.

Asparagus …if ever a vegetable was made for indulgence this is it!  And no need to get fancy.  We British like our asparagus green, grown in full sunlight.   Other European countries prefer it white with characteristic purple shading and yellow tips.  Before we imported the stuff (and made it available throughout the year) asparagus was an eagerly awaited spring food, grown in the Vale of Eavesham, East Anglia and Cambridgeshire (think wide open spaces, glorious sky lines and fens)  and the customary start date for the asparagus season?  Why 1st May!

Recipe:

Asparagus

Bacon

Eggs

Pecan Nuts

Method:

Lightly rub the asparagus with coconut oil and roast gently in the oven for a matter of minutes until tender.  Wrap with the cooked bacon and top with a fried egg.  Add a few pecan nuts on the side and enjoy!

PS.Some Nutritional Notes on Asparagus – this vegetable is packed full of the good stuff!

It’s rich in beta-carotene which is good for healthy skin and vision; folate which protects against birth defects; soluble fibre which slows down the release of sugar into the blood stream and potassium which helps to balance blood pressure and rutin which protects the body from infection.  It is also a bit of a diuretic and was used in olden days to treat a sluggish digestion and fluid retention.

Do you have any good asparagus recipes?  We’d love to hear..

%d bloggers like this: