The Caveman Cookbook

The Caveman Cookbook free pdf ebook was written by Owner on April 04, 2007 consist of 25 page(s). The pdf file is provided by and available on pdfpedia since February 03, 2012.

the caveman cookbook is a growing book. new recipes will be added to this cookbook by any fish can be cooked this way, including salmon and shrimp. ingredients: fresh ...

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The Caveman Cookbook pdf

: 2419
: 131
: February 03, 2012
: Owner
Total Page(s)
: 25
The Caveman Cookbook - page 1
The Caveman Cookbook The Caveman Cookbook Tracy Jones, M.S. © 2007 by Tracy Jones, M.S. Version #1 Page 1
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The Caveman Cookbook - page 2
The Caveman Cookbook A Note About The Caveman Cookbook From Tracy… The Caveman Cookbook is a free ebook that’s meant to be used along with the book The Caveman Diet, which is available at The Caveman Cookbook is a growing book. New recipes will be added to this cookbook by myself and other Cavers (people who follow the Caveman Diet) over time. If you have a recipe you’d like to add, email it to [email protected] In order for recipes to be included, they should follow the principles of Caveman Eating outlined in The Caveman Diet. You can be credited for your recipe with your first and/or last name or a nickname. You can also include a link to your website or your email address. Feel free to forward this ebook to your friends. However, they’ll only receive updates containing new Caveman recipes when they sign up to receive this cookbook and my newsletter at Signing up is free. Each recipe has its own number that identifies it, so people will know which recipe is which. When new recipes are added to the cookbook, they’re added to the end of the book. Each time the cookbook is revised, it’s given a new Version number. The Version number is listed at the bottom of the pages. When you want to print a recipe, all you have to do is print the page that the recipe is on, rather than printing out the whole book. This is one of the benefits of a cookbook that’s an ebook rather than a printed book. You can print out recipes and give them to your friends. You may want to keep a three-ring notebook containing recipes that you like. I hope you enjoy these healthy, flavorful Caveman recipes and share them with your friends and family! Happy eating, Tracy © 2007 by Tracy Jones, M.S. Version #1 Page 2
The Caveman Cookbook - page 3
The Caveman Cookbook Apples with Lemon and Cinnamon CARB Recipe #1 Tracy This is a simple dessert that’s reminiscent of apple pie, only fresher-tasting. Ingredients: apples lemons or limes cinnamon Directions: Cut the apples into slices or bite-sized pieces. Toss them with lemon juice and cinnamon. For each medium apple, use about 2 teaspoons lemon juice and about ½ teaspoon cinnamon. For four medium apples, use about 3 tablespoons lemon juice and about 2 teaspoons cinnamon. Variation: When using tart apples such as Granny Smith, use limes instead of lemons. The combination of tart apples, lime juice and cinnamon is fantastic! © 2007 by Tracy Jones, M.S. Version #1 Page 3
The Caveman Cookbook - page 4
The Caveman Cookbook Frozen Grapes (“Grape-sicles”) CARB Recipe #2 Tracy This classic way of eating grapes refreshes you with sweetness on a hot day. Ingredients: grapes Directions: Wash and dry grapes. Freeze them in an open container. When they’re frozen, put a lid on the container. Eat out of hand as mini-popsicles. © 2007 by Tracy Jones, M.S. Version #1 Page 4
The Caveman Cookbook - page 5
The Caveman Cookbook Banana Ice Cream CARB Recipe #3 Tracy Popularized by raw food enthusiasts, this amazingly simple dessert can be mixed with other healthy ingredients to create countless flavors. When you do an internet search on “raw banana ice cream,” you’ll find recipes combining frozen bananas with nut butter, cocoa powder, frozen berries, and vanilla, creating flavors like almond, chocolate, strawberry-banana, and vanilla ice cream. Ingredients: bananas, enough for your carb Directions: Peel the banana and put it in your freezer until it hardens, about one hour. Put the banana in a food processor and process it until it’s smooth and creamy. If you don’t have a food processor, remove the banana from the freezer when it’s half-frozen and mash it well with a fork. © 2007 by Tracy Jones, M.S. Version #1 Page 5
The Caveman Cookbook - page 6
The Caveman Cookbook Caveman Banana Pancakes CARB WITH SOME PROTEIN Recipe #4 Tracy After tasting these, you may never want pancakes made with flour again. Plus these are so fresh and easy. Nothing to measure and just two ingredients! Ingredients: 1 medium banana 1 egg Directions: Put the banana in a bowl and mash it with a fork. Add the egg. Use the fork to beat the banana and egg together until they’re combined. Heat a nonstick pan over medium heat until small drops of water that you add to the pan jump around and dance across the pan immediately. Add the batter to the pan to make pancakes as small or as big as you like. Turn them over when the undersides are brown. Then cook on the other side until the second side is brown too. You can top the pancakes with pureed mango, pureed apple or another fresh fruit puree. Be sure to add protein and a little fat to your meal to balance it. You can cut the protein and fat down slightly from your normal portion since the egg adds a bit of each. © 2007 by Tracy Jones, M.S. Version #1 Page 6
The Caveman Cookbook - page 7
The Caveman Cookbook Eggplant Pizzas CARB AND PROTEIN Recipe #5 Tracy This recipe gives you the flavors, scent and experience of eating pizza. You might even find that you like this better than the traditional kind. Caveman pizza is much more filling -- without the high calories and carbs of traditional pizza. Ingredients: 1 eggplant olive oil unsweetened tomato sauce cooked chicken, cooked ground turkey or other cooked meat vegetables to top the pizza (onions, green peppers, mushrooms, spinach, fresh basil, etc.) Directions: Preheat your oven to 375° F Slice the eggplant cross-wise into rounds about 1/2 inch thick. Lightly grease one or two baking sheets with olive oil. Lay the eggplant slices in a single layer on the baking sheets. Bake for fifteen minutes or until the eggplant is soft enough to eat but not burnt. Turn the slices over. Spread tomato sauce on the slices. Top with cut-up vegetables. Lastly, add the cooked meat. Bake for five to ten minutes more until the vegetables are cooked to your liking but are not burnt. For a meal, eat enough pizzas so that you get the correct amount of meat. If the meat is low-fat like chicken breast, add fat to the meal, such as adding a salad with olive oil. © 2007 by Tracy Jones, M.S. Version #1 Page 7
The Caveman Cookbook - page 8
The Caveman Cookbook Poached Fish PROTEIN Recipe # 6 Tracy Poaching is simple a method of cooking fish in water over the stove. The fish comes out moist and flavorful, even if you overcook it. Any fish can be cooked this way, including salmon and shrimp. Ingredients: fresh or frozen fish water Optional: herbs, garlic, wine, lemon juice Directions: Place the fish in a pan or pot and cover it with water. Simmer the fish uncovered until a fork poked through the middle shows that the flesh is just turning from translucent to solid. You can also add herbs, garlic, or wine to the water to give the fish extra flavor. © 2007 by Tracy Jones, M.S. Version #1 Page 8
The Caveman Cookbook - page 9
The Caveman Cookbook Pan-Cooked Fish PROTEIN Recipe # 7 Tracy Only a small amount of oil is needed when you cook fish in a nonstick pan. Ingredients: fresh fish filets olive oil—at least one teaspoon of oil per half-pound of fish Optional: herbs, garlic, pepper, lemon juice Directions: Cook the fish in a nonstick pan with the olive oil over medium-low heat. Add herbs and seasonings if desired. Cook the fish for a few minutes on each side until a fork poked in the center shows that the middle is just beginning to turn from translucent to solid. Remove the fish from the pan immediately (so it doesn’t overcook) and sprinkle it with lemon juice if desired. © 2007 by Tracy Jones, M.S. Version #1 Page 9
The Caveman Cookbook - page 10
The Caveman Cookbook Stir-Fried Chicken Breast PROTEIN Recipe #8 Tracy Here’s a fast way of cooking chicken breast that uses very little oil. If you’d like to add extra fat and flavor, use more olive oil. Ingredients: 1/2 lb. skinless chicken breast or chicken tenderloins ½ teaspoon olive oil Optional: garlic powder, pepper, herbs, seasonings Directions: Slice the chicken breast into thin strips, about 1/4-inch wide. With your hand, toss the chicken pieces with the olive oil and any seasonings you’re using. Heat a nonstick pan over medium heat. Place the chicken pieces in the pan, spreading them out so that they’re in a thin layer. Cook the chicken on one side for three minutes. Then flip the pieces over and cook them on the other side for three minutes. (You could also use a nonstick wok, in which case, you’d stir the pieces instead of flipping them). Take a piece of chicken out of the pan and cut it in half to check if it’s done. It should be solid white throughout with no pink meat. If the chicken still looks pink, cook it for another few minutes. Note: To double the recipe, use one pound of chicken breast and one teaspoon of olive oil. © 2007 by Tracy Jones, M.S. Version #1 Page 10
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