Fast - Southern Paleo: Gluten-Free Recipes for Paleo Comfort Foods from a Southern Mamas Kitchen Paleo Diet Solution

Southern Paleo

Gluten-Free Recipes for Paleo Comfort Foods from a Southern Mamas Kitchen

Lucy Fast

2014, 2015 Healthy Wealthy nWise Press

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You all know that eating a Paleo-style diet is puts you in touch with your ancestral rootsthe late night talk show hosts nicknamed it the caveman diet, after all.

While you have given up most grains, dairy, sugars, and legumes in order to achieve a better sense of health and well-being, your friends and loved ones might be wondering how you get along on a day-to-day basisespecially if you (or they) are a Southerner.

Well, its all well and good to get in touch with your ancient roots, but how is a Southerner supposed to carry on his or her heritage of food when you cant even make a pot of beans or use any butter on this diet?

I mean, just imagine Paula Deen cooking without buttershed tell you flat out that aint happenin!

Its time to give a big ole hey, yall to cooking favorite Southern comfort dishes in an honest and true Paleo way. Even if you arent Southern youre going to LOVE it!

In this revised and expanded cookbook, youll learn how to:

• prepare a proper country breakfast
• put together a platter of sides perfect for any covered-dish supper
• have a Friday night fish fry any night of the week
• put the bounty of the farmers market to use in delectable desserts
• have sweet tea , the regional non-alcoholic beverage of choice (and still be Paleo)
• Make Paleo-appropriate substitutions that dont sacrifice flavor.

Yall come on into the kitchen and sit a spell with this Southern Mamas traditional Comfort Food recipes made Paleo.

Lucy Fast, the Paleo Mama

All styles of barbecue (Carolina, Dry Rub, Kansas City, and Memphis) bear the name of their local influences. Jambalaya, gumbo, and crawfish etouffee scream Louisiana Bayou, and fried green tomatoes, okra, and cornpone are the workhorses of a Sunday after-church supper.

Most of the dishes that we consider to be Southern favorites originated with early settlers of the regions that span from Florida up to Virginia and Maryland. By blending newfound ingredients with the spices and methods they were accustomed to, Southern settlers invented new flavor profiles all their own.

The earliest citizens of the area were the original chefs of the learn to make do with what youve got school of cooking and eating. Which translated into meals made of locally hunted meats, organically grown vegetables and fruits from the backyard garden. Even today, the country hams and Virginia hams famous throughout the U.S. hearken back to the wild pig hunts in the seventeenth century.

Marylanders and Virginians by the Chesapeake Bay still go crabbing, and feasts that include tables covered in newspaper and laden with piles of the beautiful swimmers with all the fixins are time honored family traditions.

Shrimp and Crawfish abound in the waters off New Orleans, and Floridians make use of their native gators (on the stove, that is!)

The South is known for its flourishing farmers markets and orchardseven wineries have established their place in Dixie. If youre looking for recipes that truly celebrate the bounty of the local harvest, look no further than Southern cuisine.

You might be wondering just how on earth youre going to replicate a traditional Southern meal without using traditional Southern ingredients.

Well, for starters, a Paleo-style diet is in many ways a Southern diet, contrary to popular belief! By selecting meats that are raised ethically and locally, and by supporting your local farmers through purchasing their produce, youre already on your way to making smart choices for your Paleo lifestyle and your Southern cooking practices.

However, there are some substitutes that will help you along your way:

• Trade Cauliflower Rice for traditional long-grain rice
• Use a ricer on a sweet potato for the same effect
• Substitute Paleo Mayo for the traditional Southern cooks favorite
• Try full-on-fat coconut milk for milk, cream, or buttermilk
• Switch to ghee (clarified butter), coconut oil, or grass-fed butter in lieu of the regular stuff
• Change out your usual flour for coconut flour or almond meal
• Replace table salt with sea salt
• Go with honey or pure maple syrup instead of sugar

For most of the recipes Ill be sharing, the following ingredients will be handy:

• olive oil, coconut oil and walnut oil
• garlic and garlic powder
• onions and onion powder
• coconut flour
• almond flour
• pork rinds
• lemons
• limes
• eggs
• apple cider vinegar
• white wine vinegar
• hot sauce (check the label to make sure its Paleo-friendly)
• paprika
• cayenne pepper
• black pepper
• sea salt

Makes 6 servings (1 biscuit plus 4 T. gravy per serving).

For the biscuits:

1/2 c. coconut flour
1/4 c. almond flour
1/2 tsp. salt
1 tsp. baking powder
1 T. cold grass-fed butter
6 egg whites
extra coconut oil

For the gravy:

16 oz. country-style sausage, broken up into small pieces
2 T. arrowroot powder
1 14-oz. can coconut milk
1/4 tsp fennel seeds
1 tsp dried, rubbed sage
1/4 tsp cayenne pepper
1/2 tsp pepper
1/4 tsp salt

1. Preheat oven to 400 degrees.
2. Brush the inside of 6 cups of a muffin pan with coconut oil.
3. Pulse the dry biscuit ingredients in the bowl of a food processor. Add the cold butter; pulse until the mixture resembles small crumbs.) Set aside.
4. Beat egg whites until fluffy. Add egg whites to the food processor and pulse until theyre just barely incorporated. (Do not over mixit will result in tougher biscuits.)
5. Distribute the batter evenly into muffin pan using a c. measuring cupfill the pan cups until 2/3 full. Bake for 15 minutes or until the tops are golden.