4 ingredients paleo cookbook

7/21/2019 4 Ingredients Paleo Cookbook

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Paleo Cookbook


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Roast Cauliflower Florets with Garlic & Lemonserves 8

1 cauliflower, broken into florets

2 tbs olive oil

6 garlic cloves, finely grated1 lemon, thinly sliced

Preheat a fan-forced oven to 180!Celsius/350!Fahrenheit.

Place all the ingredients in a bowl and combine well.

Line a baking tray with baking paper. Place the cauliflower on the tray

and bake in the oven for 20-30 minutes or until the cauliflower floretsare lightly golden and tender.

Serve.

Honey & Thyme Glazed Pearl Onionsserves 8

1 tbs olive oil

500g pearl onions1 tbs manuka honey1!tbs fresh thyme leaves

Heat the oil in a pan on medium heat and fry the onions for 6-8minutes or until they are lightly browned.

Add the honey and thyme to the pan along with 1 cup of water. Cook

for 15-20 minutes or until the onions have become tender and theliquid has evaporated.

Serve.


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Sweet Potato & Tomato Galettesserves 4

4 tbs olive oil

2 tsp fresh thyme leaves

1 medium sweet potato, cut into paper thin slices2 medium-large roma tomato, thinly sliced into 8 slices


Combine the sweet potato slices, thyme and 2 tbs olive oil in a bowl.

Place an even portion of the slices on a baking tray lined with bakingpaper, overlapping the slices into a spiral.

Top the spirals with an even portion of the sliced tomato. Drizzle the

remaining olive oil over the top of the tomato slices then place in theoven for 20-30 minutes or until the sweet potato slices have slightlycrisped.

Serve.

Oven-Roasted Tomatoes

serves 2-42 punnets cherry tomatoes, halved

1!tbs olive oil

1 tsp rosemary leaves, finely chopped"cup chives, finely chopped


Place the tomatoes, olive oil and rosemary in a bowl and combine well.

Line a baking tray with baking paper. Place the tomatoes on the tray

and bake in the oven for 10-15 minutes or until the tomatoes arelightly browned.

Cool slightly then combine with the chopped chives to serve.


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Roasted Eggplant with Red Wine Vinegarserves 4-6

2 small-medium eggplants, cubed

"cup olive oil

2 tbs red wine vinegarGround sea salt


Line a baking tray with baking paper. Coat the eggplant in the olive oil

and salt then place the eggplant on the tray and bake in the oven for25-30 minutes or until the eggplant is lightly browned.

Cool slightly then coat with the red wine vinegar to serve.

Broccolini with Balsamic Orange Sauceserves 2-4

2 bunches broccolini

"cup fresh orange juice

1 tbs balsamic vinegar

Pinch ground sea salt (optional)

In a saucepan on medium heat, steam the broccolini for 4-5 minutes oruntil just tender.

Place the orange juice and balsamic vinegar in a small pan over low-medium heat, cover and simmer for 4 minutes. Cool slightly.

Combine the broccolini with balsamic orange sauce in a bowl to serve.


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Avocado & Chilli Butterserves 4-6

1 avocado, chopped

2 tsp fresh lime juice

1 tbs chopped fresh coriander!small fresh red chilli, seeded, finely chopped

Process the avocado and lime juice in a food processor until smooth

and creamy. Stir in the coriander and chilli. Season with salt and

pepper.

Thyme Grilled Eggplant Slicesserves 2-4

1 medium eggplant, sliced lengthwise

"cup olive oil

1 tsp fresh thyme leavesPinch ground sea salt (optional)

Preheat a BBQ grill on high heat.

Combine the olive oil and thyme in a small bowl.

Brush both sides of eggplant slices with the olive oil and thymedressing.

Place the eggplant slices on the grill for 5-7 minutes each side or until

tender and golden brown.

Season with sea salt if desired.


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Almond Milk & Sweet Potato Pureeserves 4-6

1 medium-large sweet potato

!cup almond milk

Pinch ground sea salt (optional)Pinch ground black pepper

Place the diced sweet potato in a covered pan with water on medium-

high heat and boil for 10-15 minutes or until tender. Drain and cool

slightly.

Add the almond milk and mash with a fork until a smooth consistency

has been reached.

Season with salt and pepper if desired.

Garlic Mushroomsserves 4

500g mixed mushrooms (such as button, swiss brown and pine), sliced

1!tbs lemon juice

6 garlic cloves, finely grated4 tbs flat leaf parsley, finely chopped

Combine the lemon juice and sliced mushrooms in a bowl.

Heat the oil in a pan on medium heat and fry the grated garlic for 2

minutes or until lightly browned. Add the mushrooms and stir for 8-10minutes or until the mushrooms are tender.

Serve with fresh parsley.


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Avocado & Olive Salsaserves 2-4

1 avocado, finely chopped

!cup pitted green olives, coarsely chopped

1 tbs chives, finely chopped1 tbs fresh lemon juice

Place all of the ingredients in a bowl and combine. Cover with clingwrap and set aside for 1 hour to develop the flavours.

Serve.

Deliciously Crunchy Cabbage & Lettuce Saladserves 6-8

!small white cabbage (thinly sliced)

!small iceberg lettuce (thinly sliced)

#cup roasted walnuts (roughly chopped)4-5 tbs mayonnaise

Place all of the ingredients in a large mixing bowl and combine well.

Add a pinch of freshly ground black pepper to season if desired.Serve.


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Balsamic Wilted Spinach & Tomatoesserves 4-6

300g baby spinach

1 punnet cherry tomatoes, halved

1 tbs olive oil2 tbs balsamic vinegar

Place a frying pan on medium-high heat and add the spinach, stirconstantly until just wilted.

Add the cherry tomatoes, olive oil and balsamic vinegar and stir for 2minutes. Remove from the pan and serve.

Sweet Potato Tortillaserves 6-8

1 medium sweet potato, diced

3 tbs olive oil

1 large brown onion, thinly sliced8 eggs

Place the diced sweet potato in a covered pan with water on medium-high heat and boil for 10-15 minutes or until tender. Drain.

Heat the oil in a pan on medium heat and fry the onion for 5 minutes oruntil softened.

Add the sweet potato and gently press down into the pan.

Whisk the eggs together lightly in a bowl then pour evenly into the

frying pan over the top of the sweet potato and onion. Cover and cook

on low-medium heat for 20-25 minutes or until the eggs are just set.

Place on a serving plate to serve.


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Melon Chilli Saladserves 6-8

!rockmelon, cut onto 2cm cubes

!honey dew melon, cut onto 2cm cubes2 long red chillies, seeded, thinly sliced lengthways1 handful of mint leaves

Place all of the ingredients in a large mixing bowl and combine well.

Serve.

Pea & Mint Soupserves 4-6

500g frozen peas

2 litres chicken stock (or vegetable stock)!bunch of mint, finely chopped

Heat the stock in a saucepan until simmering. Add the peas to the

stock and return to the boil. Once the peas are soft turn off the heatand leave to cool slightly.

Add the mint leaves to the soup, reserving a few for presentation.

Using a hand blender, puree the soup until smooth. Return to the heatif the mixture has cooled too much.

Serve with chopped fresh mint on top.


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Fennel, Green Bean and Pecan Saladserves 4-6

500g green beans, top and tailed

1 medium fennel bulb, thinly sliced

!cup pecans, roughly chopped4 tbs pecan oil

Place the green beans in a covered pan with water on medium-highheat and boil for 8-10 minutes or until tender. Drain and cool slightly.

Combine the beans in a bowl along with the fennel, pecans and pecanoil.

Serve.

Herb Dressed Beetrootserves 2-4

300g small beetroots, unpeeled

1 handful of chopped herbs (such as parsley, dill and chives)3 tbs olive oil

Place the beetroots in a covered pan with water on medium-high heat

and boil for 30-40 minutes or until tender. Drain, cool slightly thenpeel the beetroots.

Cut the beetroots into quarters and place in a bowl along with theherbs and olive oil. Combine well then serve.


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Beetroot & Pomegranate Saladserves 4-6

800g golden beetroot, unpeeled

Seeds from !pomegranate

4 tbs lemon juice6 tbs olive oil

Place the beetroots in a covered pan with water on medium-high heat

and boil for 30-40 minutes or until tender. Drain, cool slightly then

chop the beetroots into bite size cubes.

Put the beetroot in a bowl along with the pomegranate seeds, lemon

juice and olive oil. Combine well then serve.

Sauted Spinach with Raisinsserves 4

1 tbs olive oil

500g baby spinach

"cup raisinsGround sea salt (optional)

Place a frying pan on medium-high heat and add the spinach, stirconstantly until just wilted.

Place the spinach in a bowl and combine with the raisins and salt.

Serve.


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Parsley Side Salad with Black Currant Vinegarserves 2-4

1 bunch parsley (roughly chopped)

6 slices prosciutto (diced)

6 brazil nuts (roughly chopped)2 tbs black currant vinegar

Place all of the ingredients in a bowl and combine.

Prosciutto & Lemon Brussels Sproutsserves 2-4

300g brussels sprouts, quartered

1 tbs olive oil2 tbs lemon juice6 slices prosciutto, thinly sliced

Steam the brussels sprouts in a pan with some water until tender.

Drain the water then place the brussels sprouts into a bowl with thelemon juice and combine.

Place a frying pan on medium-high heat and fry the sliced prosciuttofor 1-2 minutes or until lightly golden.

Place the brussels sprouts in a bowl and top with the prosciutto to

serve.


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Sauted Baby Spinach with Crisp Prosciuttoserves 2

6 slices prosciutto, sliced

1 bunch baby spinach

2 tsp lemon juicePinch ground black pepper

Place a frying pan on medium-high heat and fry the sliced prosciutto

for 3-4 minutes or until crisp. Remove from the pan and place to the

side.

Return the pan to the heat and add the spinach, stir constantly until

just wilted.

Place the spinach in a bowl and combine with the lemon juice andfreshly ground black pepper.

Top with crisp prosciutto to serve.

Mince & Pumpkin Pattiesserves 4

400g mince meat

1 cup roast pumpkin (mashed)

2 tbs sumac1 egg yolk

Preheat a fan-forced oven to 180 Celsius/350 Fahrenheit.

Combine all the ingredients in a bowl, then form into patty shapes

using the palms of your hands.

Place the patties onto an ovenproof tray lined with baking paper.

Bake in the oven for 15-20 minutes or until cooked.

Serve.


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Garlic Lamb Skewersserves 4

500g lamb steaks, trimmed and cut into 2 cm cubes

1 peeled garlic bulb, garlic cloves halved lengthways

1 red chilli chopped"cup olive oil

(metal skewers)


Thread 2 pieces of lamb and 2 slices of garlic alternatively onto themetal skewers.

Place the olive oil and chilli in a small bowl and combine well. Brushthe lamb skewers with the olive oil then place the skewers on the BBQ

grill for 3-4 minutes each side or until the lamb is cooked. Brushoccasionally with the olive oil and chilli marinade.

Mushroom and Prosciutto Skewersserves 6-8

50 button mushrooms, halved

18 slices prosciutto, each slice cut into 4 pieces and rolled

"cup olive oil2 tbs fresh thyme leaves

(wooden skewers)

Place the olive oil in a frying pan on medium heat and fry the

mushrooms and thyme for 1 minute.

Alternatively thread four mushroom halves and three rolled pieces ofprosciutto alternately onto wooden skewers.

Serve.


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Prosciutto Wrapped Figsmakes 12

12 thin slices prosciutto

12 figs (firm but ripe)

2 tbs walnut oil"cup hazelnuts, roasted


Wrap each fig in one slice of prosciutto. Use a toothpick to secure theend of the slice of prosciutto,

Line a baking tray with baking paper. Place the figs on the tray and

drizzle with walnut oil. Bake in the oven for 10-12 minutes or until the

prosciutto is lightly golden.

Cool slightly then serve with an even portion of roasted hazelnuts.

Lemon and Garlic Chickenserves 2

2 chicken breasts

3 garlic cloves, finely chopped

2 lemons

200g baby spinach

Cut the chicken breasts into even sized pieces. In a bowl combine the

juice of both lemons and garlic cloves. Add the chicken and coat wellthen cover with cling film and refrigerate overnight.


Place the chicken on the BBQ grill for 4-6 minutes each side or untilcooked.

Serve with a side of baby spinach.


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Pot Roast with Carrot & Sageserves 4-6

1kg pot roast

2 tbs coconut oil

Handful fresh sage, roughly chopped200g baby carrots, chopped

Heat the coconut oil in a pan on medium-high heat. Place the pot roast

in the pan and fry until the pot roast is dark brown. This part of the

process is where the flavour comes from, so make sure the meat iscooked all around, this may take around 20-30 minutes.

Add 2 cups of boiling water and the sage to the pan and bring to

simmering point. Cover tightly for 2-3 hours or until the meat is very

tender, ensuring no steam escapes from the pan during this time.Check the pan every hour to turn the pot roast and add more water ifthe liquid has absorbed to avoid burning and to create a sauce.

Add the carrots to the pan and cover for a further 20-30 minutes, or

until tender.

Remove from the pan and leave to cool slightly. When cooled, shred the

meat and return to the pan and combine with the carrots and sauce.

Serve with an even portion of carrots and sauce.


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Country Style Cauliflower Soupserves 4-6

1 whole cauliflower, chopped

10 cups chicken stock1 bunch parsley, finely chopped8 slices prosciutto, diced

Place a large pan on medium-high heat and add the cauliflower florets

and stock. Simmer for 20-30 minutes or until the cauliflower is tender.

Remove from heat and cool slightly.

Mash the cauliflower with a potato masher and then stir in the parsley.

Place a frying pan on medium-high heat and fry the sliced prosciutto

for 3-4 minutes or until crisp. Remove from the pan and place to theside.

Serve with the prosciutto sprinkled on top.

Rosemary Lamb Kebabsserves 4

12 fresh rosemary sprigs600g lamb leg steaks, cut into 2cm cubes

1 tbs honey2 tbs olive oil


Remove the leaves from the rosemary sprigs to make skewers and

place the leaves in a bowl along with the honey and olive oil. Soak the

skewers in cold water for 30 minutes.

Thread the lamb cubes onto the rosemary skewers and brush the lamb

with the rosemary olive oil marinade then place the skewers on the

BBQ grill for 3-4 minutes on each side or until the lamb is cooked.

Brush occasionally with the marinade.

Serve.


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Moroccan Roast Chickenserves 6-8

1 tbs ras el hanout

4 tbs olive oil

2 preserved lemons, finely chopped1.5kg chicken


Place the ras el hanout, olive oil and lemons in a pestle and a mortarand bash to combine well.

Slash the chicken breast a few times with a sharp knife and rub in theras el hanout and lemon marinade.

Place the chicken in a roasting tray and bake in the oven for 80-90minutes, or until the chicken is cooked.

Serve.

Moroccan Lamb Pattiesserves 4

500g lamb mince

1!tbs Moroccan seasoning

1 chilli, seeds removed, finely chopped2 tbs olive oil

Place all the ingredients in a bowl and combine well. Divide the lamb

mixture into eight portions. Flatten each portion into a patty shape,cover and refrigerate for 20 minutes.

Preheat a grill to medium heat.

Place the lamb patties on the BBQ grill and cook for 4-5 minutes eachside.

Serve.


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Pan-Fried Garlic Calamariserves 4

300g small squid

4 tbs olive oil

1 garlic clove, finely chopped2 tbs flat leaf parsley, finely chopped

Clean the squid by gently pushing the tentacles away from the tube

(the intestines should come away at the same time). Remove the

intestines from the tentacles by cutting just under the eyes, then

remove the beak if it remains in centre of the tentacles by using your

fingers to gently push up the centre. Pull away the soft bone from the

hood of the squid.

Rub the tubes under cold running water, discarding of the skin whichshould come away easily. Wash the hoods and tentacles.

Place the squid in a bowl with the olive oil and garlic.

Place a frying pan on medium-high heat and cook the squid hoods in

small batches for 3-4 minutes, or until they turn white. Add the

tentacles to the pan and cook for 1 minute or until lightly browned and

they have curled up.

Serve with a sprinkle of fresh parsley.

Pesto Topped Fishserves 4

300g fish fillets

2 tbs olive oil

4 tbs pestoGround sea salt (optional)

Preheat a BBQ grill to medium heat.

Rub the olive oil and salt onto the fish fillets. Place the fish on the grillfor 5-6 minutes each side or until cooked.

Serve with an even portion of pesto on top of the fish fillet.


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Snapper & Cumin Kebabsserves 6-8

750g snapper fillets cut into 3cm cubes

2 tbs olive oil

2 tsp ground cumin4 tbs coriander, finely chopped

(wooden skewers soaked in cold water for 30 minutes)

Thread four snapper pieces onto each wooden skewer.

Combine the olive oil, cumin and coriander in a small bowl. Brush the

olive oil and cumin marinade over the snapper kebabs then cover withcling film and refrigerate overnight.


Place the skewers on the BBQ grill for 5-6 minutes each side or until

the snapper is cooked. Brush occasionally with the olive oil and cuminmarinade.

Serve.

Lemon Chilli Mackerel Filletsserves 4

300g mackerel fillets (skin on)

3 tbs olive oil

3 tbs lemon juice1 tsp chilli flakes

Heat the oil in a pan on medium heat and fry the mackerel skin-sidedown for 5-6 minutes each side or until the skin is crisp.

Turn the fillets over and evenly cover them with the lemon juice and

chilli flakes.

Serve.


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Tuna Skewersserves 4

250g tuna, cubed into 24 pieces

1 lemon

1 tbs olive oil8 green olives

(wooden skewers soaked in cold water for 30 minutes)


Slice the zest from the lemon, then cut the zest into thin strips. Juicethe lemon and remove seeds.

Combine the tuna, the lemon zest, the lemon juice and the olive oil in abowl.

Alternatively thread three pieces of tuna and one green olive onto eachwooden skewer.

Place the skewers into a bowl and coat with lemon juice and olive oil

then place the skewers on the BBQ grill for 3-4 minutes each side or

until the tuna is done to your liking. Brush occasionally with the oliveoil and lemon marinade.

Seared Scallopsserves 4-6

2 tbs olive oil

500g large scallops (roe removed)

Pinch ground sea salt (optional)

4 tbs lemon juice

Season the scallops with salt.

Heat the oil in a pan on high heat and cook the scallops in batches on

both sides for 20-30 seconds or until opaque.

Serve the scallops with a drizzle of lemon juice.


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Cumin & Thyme Monkfishserves 4

300g monkfish fillets

1 tsp fresh thyme leaves

1 tsp cumin, ground1 tbs olive oil

Preheat a BBQ grill to medium heat.

Rub the thyme leaves and cumin onto the monkfish fillets. Place themonkfish on the grill for 3-4 minutes each side or until cooked.

Serve.

Seared Ginger Prawnsserves 4-6

500g prawns

4 tbs olive oil

3 cm piece of ginger, thinly slicedPinch ground black pepper

Peel the prawns by first removing the head and legs. Peel of the shellthen squeeze the tail of the prawn to remove it from the body. Pull thevein through the opening at the head of the prawn and discard.

Place a frying pan on medium-high heat with the olive oil and ginger,

stir for 1 minute then add the prawns in batches for 5-6 minutes oruntil the prawns are cooked.

Season with black pepper to serve.


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Garlic Prawnsserves 4-6

500g prawns

"cup olive oil

8 garlic cloves, finely grated2 spring onions, thinly sliced

Peel the prawns by first removing the head and legs. Peel of the shell

then squeeze the tail of the prawn to remove it from the body. Pull the

vein through the opening at the head of the prawn and discard.

Place a frying pan on medium-high heat with the olive oil and garlic,

bring to bubbling point then add the prawns for 5-6 minutes or untilthe prawns are cooked.

Add the spring onions to serve.

Garlic & Basil Crabserves 4

350g crab meat

1 tbs olive oil

2 garlic cloves, finely chopped1 small handful of basil leaves, finely shredded

Heat the oil in a pan on medium heat and fry the garlic for 2-3 minutesor until softened.

Add the crabmeat and basil and stir until warmed through.

Serve.


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Pan-Fried White Fish Fillets With Prosciutto & Rosemaryserves 4

300g white fish fillets

3 tbs olive oil

8 slices prosciutto1 tbs rosemary leaves

Heat the oil in a pan on medium heat. Fry the fish fillets, prosciutto androsemary leaves in the pan for 5-6 minutes each side or until cooked.

Serve.

Mini-Salmon Quichesserves 4

1 salmon steak

6 eggs

1 bunch dill

1 lemon (zest and 1 tbs of juice)


Place the salmon steak on the grill for 2-4 minutes each side or until

almost cooked through. Leave to cool slightly then flake into piecesusing a fork.

In a bowl, beat the eggs, chopped dill, lemon zest and lemon juice.Gently stir in the flaked salmon.


Pour the mixture into 6 non stick muffin tin. Bake for approximately

20 minutes until the mixture has set.

Leave to cool slightly before removing quiches from the tin.


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Dukkah Crusted Salmonserves 4

4 x 200g salmon fillets (skin removed)

"cup dukkah4 tbs olive oil

Gently press the dukka onto one side of each salmon fillet.

Heat the oil in a pan on medium heat and cook the salmon fillets for 2-4minutes each side or until cooked to your liking.

Serve.

Pan-Fried Garlic & Lemon Gurnardserves 2

4 x 200g gurnard fillets.

4 tbs olive oil

1 preserved lemon, sliced4 garlic cloves, finely sliced

Combine 2 tablespoons of olive oil, preserved lemon and garlic in a

small bowl to create the marinade. Rub the marinade onto the gurnardfillets.

Heat the remaining 2 tablespoons of oil in a pan on medium heat andfry the fillets for 4-6 minutes or until cooked.

Serve.


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Cajun Salmonserves 2

4 x 200g salmon fillets, skin on

4 tbs olive oil2 tbs cajun seasoning

Rub the cajun seasoning onto all sides of each salmon fillet.

Heat the oil in a pan on medium heat and cook the salmon fillets for 4-5

minutes skin-side down or until the skin is crisp. Turn over and cookfor a further 1-2 minutes or until cooked to your liking.

Serve.

Honey Lime Smoked Troutserves 4

500g smoked trout

1 tsp sesame oil

1 tbs lime juice1 tsp honey

Combine the sesame oil, lime juice and honey in a small bowl.

Place the smoked trout on a plate and drizzle with the honey limedressing.

Serve.


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Fried Eggs with Mixed Herbsserves 2

4 eggs

1 tbs olive oil

Handful of mixed chopped herbs (such as parsley, chives, thyme and

rosemary), finely choppedPinch ground black pepper

Heat the oil in a pan on medium heat and add the eggs. Sprinkle the

herbs and black pepper evenly over the eggs.

Cover the pan with a lid for 1-2 minutes until the egg whites have set.

Serve.

Sauted Mushrooms with Scrambled Eggsserves 4

2 tsp olive oil

300g mixed mushrooms (such as button, shiitake, cremini),

thinly sliced

Pinch ground black pepper6 eggs

Place the olive oil in a frying pan on medium heat and fry themushrooms until golden brown. Season with salt and pepper if desired.

Whisk the eggs together lightly in a bowl then pour into the frying pan,stir constantly until cooked.

Serve the scrambled eggs with a side of mushrooms.


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Pan-Fried Caraway & Capsicum with Eggsserves 2

2 capsicums (1 red & 1 green), thinly sliced

!tsp smoked paprika

!tsp caraway seeds4 eggs

Heat a pan on medium heat and add the capsicum slices, paprika and

caraway seeds. Stir for 3-4 minutes until warmed. Remove from the

pan and place to the side.

Return the pan to the heat, add the eggs and cook to your liking.

Place the capsicum on a plate and top with the fried eggs to serve.

Yellow Squash with Boiled Eggsserves 2

2 tbs olive oil

4 yellow squash, thinly sliced

2 tsp fresh thyme leaves4 eggs

Heat the oil in a pan on medium-low heat and add the yellow squashand thyme. Cover and cook for 20-30 minutes or until tender andcooked. Stir occasionally to prevent burning.

Boil the eggs for 6 minutes. Cool then peel and cut in half.

Place the yellow squash on a plate with the eggs on the side.


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Broccoli Rabe with Yellow Peppers & Poached Eggsserves 2

200g broccoli rabe, tough stem ends removed, chopped

1 yellow capsicum, seeds removed, diced

2 tbs olive oil4 eggs

Place the broccoli rabe in a covered pan with water on medium-highheat and boil for 2-3 minutes or until tender. Drain and cool slightly.

Heat the oil in a pan on medium heat and cook the capsicum pieces for

2-3 minutes or until slightly tender. Add the broccoli rabe and

combine.

Break an egg into a cup. Lightly grease one side of a piece of cling filmwith olive oil. Place greased side of cling film over the cup and gently

turn the cup over so the egg slips onto the cling film. Wrap the egg in

the cling film until it resembles a little bag then twist the cling film to

close the egg in tightly. Repeat with the remaining egg then place the

wrapped eggs in boiling water for 3-4 minutes to poach.

Serve the broccoli rabe and capsicum on a plate with the poached eggs.

Mushroom and Leek Omeletteserves 4

1 medium leek, cut into 2inch pieces

1 tbs olive oil

150g button mushrooms, quartered

6 eggs

In a pan on medium heat fry the leek in the oil for 5 minutes, or untilthe leek has softened.

In a bowl whisk together the eggs and thyme.

Line an ovenproof dish with baking paper. In the ovenproof dish, place

the leek and mushrooms in the dish and press down firmly, then pour

over the beaten eggs.

Place the dish in the oven and bake for 15-20 minutes or until the eggsare set.

Cool slightly before serving.


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Zucchini & Thyme Omeletteserves 4

2 small-medium zucchini, chopped

1 onion, diced

1 tsp fresh thyme leaves6 eggs


In a bowl whisk together the eggs and thyme.

Line an ovenproof dish with baking paper. In the ovenproof dish, place

the chopped zucchini and press down firmly then pour over the beateneggs.

Place the dish in the oven and bake for 15-20 minutes or until the eggsare set.

Cool slightly before serving.

Sauted Swiss Chard with Scrambled Eggsserves 2

300g red swiss chard, ends trimmed, chopped

1 tbs olive oil4 eggsPinch ground black pepper

In a pan on medium heat fry the swiss chard in the oil for 4-5 minutes,or until the swiss chard has wilted.

Whisk the eggs together lightly in a bowl then pour into the frying pan,

stir constantly until cooked.

Serve the scrambled eggs with a side of swiss chard and pepper toseason.


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Green Beans with Tomatoes and Poached Eggsserves 2

300g green beans, top and tailed

400g can diced tomatoes

1 tsp fresh oregano, finely chopped4 eggs

Place the tomatoes and oregano in a large pan on medium heat, bring

to simmering point then add the green beans. Cover and cook for 30-35

minutes or until the beans are tender.

Break an egg into a cup. Lightly grease one side of a piece of cling film

with olive oil. Place greased side of cling film over the cup and gently

turn the cup over so the egg slips onto the cling film. Wrap the egg in

the cling film until it resembles a little bag then twist the cling film toclose the egg in tightly. Repeat with the remaining eggs then place the

wrapped eggs in boiling water for 3-4 minutes to poach.

Place the green beans and tomato on a plate and serve with the

poached eggs.

Duck Egg with Asparagus & Basilserves 2

2 duck eggs

300g asparagus, ends removed

2 tbs olive oil"cup basil leaves

Boil the duck eggs for 6 minutes. Cool in cold water the peel androughly chop.

Place the asparagus in a covered pan with water on medium-high heat

and steam for 3-4 minutes or until tender. Drain and place in a bowlwith the olive oil and basil leaved. Combine well.

Place the asparagus and basil on a plate and top with chopped duckegg.


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Grilled Asparagus with Walnuts & Quail Eggsserves 2

4 quail eggs

350g asparagus, ends removed

2 tbs walnut oil"cup walnuts, roughly chopped


Place the asparagus on the grill for 5-7 minutes, turning to cook on all

sides or until tender. Place in a bowl along with the walnut oil andwalnuts and combine well.

Boil the quail eggs for 3 minutes. Cool then peel.

Serve the boiled quail eggs with a side of asparagus and walnuts.

Tomato & Avocado Omeletteserves 1

2 eggs

1 tbs olive oil

1 tomato, finely diced!avocado, sliced

Beat the eggs in a bowl.

Heat the oil in a pan on medium-low heat and add the egg mixture to

the pan, moving the pan in a swirling motion to make a thin omelette.

Cook for 2-3 minutes until the eggs are to your liking. Remove from thepan.

Place the diced tomatoes and avocado slices on one edge of theomelette then roll up to enclose the filling to serve.

4 ingredients paleo cookbook

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