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All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

COOKING WITH SUPERFOODS

PALEO LEAP CHEAT SHEET

101

“SUPERFOODS” is a pretty silly word, but you get the idea: there are a lot

of really nutritious Paleo foods that you should be eating…if only they

weren’t so strange and intimidating to cook with!

TO HELP YOU WORK A FEW OF THESE INTO THE

REGULAR ROTATION, HERE’S A SELF-GUIDED “COURSE” THAT TAKES

IT NICE AND SLOW. IN ONE MONTH, YOU’LL BE

INTRODUCED TO…

HEART LIVER FERMENTED FOODSBONE STOCK/BONE BROTH AND COOKING WITH BONES

EVERY WEEK, YOU’LL ONLY HAVE TO LEARN TWO NEW RECIPES. YOU COULD DO THEM BOTH ON THE SAME DAY, OR YOU

COULD SPREAD THEM OUT HOWEVER YOU LIKE.

Recipe assignment: Fresh bone stock Let’s start with the basics.Just get yourself 1-2 pounds of chicken or beef bones (the carcass from a roast chicken works fine) and make a big pot of bone stock (also called bone broth).

Try to make at least 8 or 9 cups, because you’ll be using it in other recipes for the rest of this month.

When the stock is done cooking, divide it out into 1 or 2-cup containers and freeze them.

That way, you’re under no pressure to eat anything right away.

Recipe assignment: Simple sauerkraut

This very basic ferment has only 2 ingredients, so you can’t mess it up! You won’t be eating it this week; as your “assignment” for today, all you have to do is set it out to ferment.

Add to your shopping list…1

- 1-2 lbs chicken or beefbones (the carcass from a roast chicken works fine)

- 1 head of cabbage per person in your family

- Sea salt

Recipe assignment: Braised oxtail This hearty and comforting stew is the perfect way to start cooking with bone stock. Haul out 4 ½ cups of your stock from last week and have at it! Can’t get any oxtail? No problem; just make winter vegetable soup with your bone broth instead.

Recipe assignment: Traditional chicken liver pâté

Bacon makes everything delicious, so if you’re a little nervous about liver, this is a fantastic way to start.

Also taste your sauerkraut today to see if it’s sour enough for your taste. If tastes nice and kraut-y, stick it in the fridge. If it’s not there yet, just leave it be.

Add to your shopping list…

- 2 oxtails- 1/2 lb. chicken livers (tip: if you can’t find these at the meat counter, you can usually find them in the freezer section)- 1 package bacon- 1 bag of carrots- 2 onions- 1 head celery- 1 leek- 1 lb. tomatoes- 1 bunch fresh thyme- 1 head of garlic- 1 bunch fresh parsley- Red wine (optional)- Sherry or vinegar

Recipe assignment: Beet kvass Just like you did with the sauerkraut, you won’t be eating anything new today; you’ll just put the kvass in to ferment.

Recipe assignment: Hearty beef stew

Hot and comforting, this recipe is a perfect use for the rest of your bone stock, but for this “assignment,” you’ll be making it with a twist. Instead of stewing beef, use heart. It tastes the same – if you don’t tell, nobody will notice the difference. And it’s a perfect way to sneak some more organ meats into your diet.

Add to your shopping list…

- 1 beef heart- 6 medium or 4 large beets- 1 onion- 1 head celery- 3 carrots- 2 potatoes (optional)- 28oz. canned diced tomatoes- 1 bunch fresh rosemary- 1 bunch fresh thyme

Recipe assignment: Probiotic salmon and beet salad Follow the recipe as written, but replace the white wine vinegar in the dressing with the beet kvass you made last week.

Recipe assignment: Nutrient-packed beanless chili

To wrap up the “course,” you’ll be practicing a time-honored Paleo trick: sneaking some extra organ meat into a chili. You can use liver, heart, or any other organ meat; the choice is yours.

Just take ½ a pound, and puree it really well in a blender until it’s the consistency of baby food.

Then replace ½ a pound of ground beef with the organ puree. Nobody will ever taste the difference! Not big on chili? You can also use the exact same technique for sloppy Joes or meatloaf.

Add to your shopping list…

- 1 can of salmon- 4 ½ lbs ground beef;- ½ pound organ meat of your choice- 1 head lettuce- 1 avocado- 1 grapefruit- 1 orange- 1 small red onion- 1 bunch beets- 1 small bag pistachios- Dijon mustard (or make your own)- 96 oz. canned tomatoes- 1 onion- 1 head celery- 5 carrots- 4 cups button mushrooms- 1 bunch thyme- 1 bunch fresh parsley

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Extra credit: Did you eat anything with bones this week? Ribs? Wings? Drumsticks? Stash those bones in the freezer for your next pot of stock.

Extra credit: your sauerkraut should almost certainly be done by now. You can just enjoy a side of sauerkraut with dinner, or get adventurous with some bigos.

Extra credit: if your first pot of bone stock is all used up, start a new batch; it’s useful for all kinds of recipes.

1 Assuming that your kitchen is already stocked with salt, pepper, cooking fat, and basic spices.

ALL DONE?CONGRATULATIONS!

YOU’VE JUST GRADUATED PALEO SUPERFOODS 101.

If you’re ready to move on to even more adventurous recipes, there’s a whole world of “odd bits” out there waiting for you to explore.

Or you could just keep practicing with the recipes you learned here:

you don’t have to eat these foods every day. Once you’re in the habit of cooking them a couple times a week, it’ll all be part of the

routine and you won’t even find it strange.