welL FEd joulwan PALEO RECIPES melissa MORE FOR PEOPLE2 WHO LOVE TO EAT by welL FEd PALEO RECIPES MORE FOR PEOPLE2 WHO LOVE TO EAT By Melissa Joulwan Photos by David Humphreys Foreword by Melissa and Dallas Hartwig Design by Braid Creative Well Fed 2: More Paleo Recipes For People Who Love To Eat Copyright ©2013 Melissa Joulwan. All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews. Well Fed 2: More Paleo Recipes For People Who Love To Eat Author: Melissa Joulwan Foreword: Melissa and Dallas Hartwig Copy Editing: Walker Fenz, Alison Finney Proofreading: Walker Fenz Photography: David Humphreys Illustrations: David Humphreys Design: Braid Creative To my parents who taught me That the kitchen is the heart of the house ISBN 10: 0989487504 ISBN 13: 978-0989487504 And to my husband Dave, My partner in cooking up delicious schemes Published by: Smudge Publishing, LLC 405 El Paso Street Austin, TX 78704 www.smudgepublishing.com 1st printing, October 2013 page Thank You FOREWORD page viii ix To my intrepid and honest taste-testers To Kathleen Shannon and Kristin Tate A lot has happened since the debut of By following her recommendations, you are spending more time Stacey Doyle, Blake Howard, Weston Norton, Yoni Levin, of Braid Creative Well Fed in 2011. with your food and with those you love. You feel good about your Tannen Campbell, and Aimee Roberge for taking a bite and for proving that lightning can strike twice by making Well Fed 2 First, author Melissa Joulwan said, “Sayonara!” to her corporate kitchen accomplishments, whether you're whipping up a batch of weighing in. sing just as loudly as the original. overlords, and now spends her days writing articles for her blog, homemade mayo or grilling your first steak – and that translates developing new recipes, and connecting with her loyal fans. to confidence in the rest of your life. Because you are consistently To Tannen Campbell To everyone at Serve Gourmet We have upgraded our cooking skills to a solid B+, due in no eating Good Food, you feel healthier, you are healthier – which for letting us raid your cabinets (again!) for plates, bowls, and (but especially Mamie!) small part to the tips and tricks we learned in Well Fed. Most gives you the momentum to start other healthy pursuits and linens that prove you have far better taste than we do. for letting us raid the store for props that made our food look so good. importantly, tens of thousands of people have improved their lives unburdens you from the frustrations and self-doubts that have thanks to the heart, soul, and passion that Melissa poured into the been holding you back from trying new things. To Stefanie DiStefano To Bang Printing and Greenleaf Book Group Well Fed series. so much more for providing much-needed enthusiasm, beautiful pottery, for helping us get our books out in the world with first-rate What you’ll find in this book is than just food photography locations, and on-demand taste-testing. customer service. Yes, we said “improved their lives,” not (although the food is mouthwatering). As you read and cook, “improved their eating habits.” you’ll also find yourself embracing a happier, healthier life, and To Alison Finney and Walker Fenz To Krista Cramer, Mona Alaudhi, What Melissa has created both in Well Fed and here in Well Fed reaping a myriad of benefits that follow the ignition of the Good Food spark. for unflagging enthusiasm and down-to-the-last-detail and Kristin Lukowski 2 isn’t just about ingredients or recipes. It’s about living a better copyediting. You make us look much smarter than we are. for answering our frantic call for Arabic language newspapers. life through cooking delicious, healthy food. Since we wrote the foreword for the original Well Fed, we’ve heard from thousands of For those of you who have already begun to live a better life thanks to the first Well Fed, welcome back. Here, you’ll find To Michelle Tam and Henry Fong To mickey trescott people reporting incredible life changes after following Melissa’s enough recipe variations, inspiration, and excitement to propel for your unfailing generosity and friendship – and for helping us for scrutinizing the AIP-friendly recipe adaptations to ensure simple guidelines. They mention their weight loss and health you even further down your own individual path of health and shut down just about every restaurant we visit. they're compliant as well as tasty. improvements, sure, but then they invariably say... happiness. For those who are starting with Well Fed 2, you are about to embark upon a journey. Trust us when we say these are To Melissa and Dallas Hartwig To Steve Williams of Chameleon Cold Brew “My whole life is better now.” not just recipes, and this is not just a cookbook. The information for continuing to show us how to live well and savor every bite They tell us they are happier. They spend more time with their for damn fine coffee and the charming chameleon in the contained here will help you change your life the way it’s helped so on our plates. families and friends. They have less anxiety and stress. They love Lizard Sauce photo (p. 68). many others. to cook, they started to exercise, and they have a new sense of self- To Addie Broyles confidence. They glow. Others look at them and say, “What have And to all the readers of Are you as excited as we are? (With recipes like the SB&J Burger, for breakfast tacos (sans tortillas, of course) and you been doing?” The answer: Through Well Fed, they have made The Clothes Make The Girl Roasted Pizza Veggies, and Bacon-Pear Bites, of course you are.) restorative conversation. themselves healthier from the inside-out – mind, body, and soul. for reading the blog, testing the recipes, asking questions, and So turn the page, immerse yourself in Well Fed 2’s world of Good being super supportive of this book. Food, and get ready to embrace the best version of you. To Hilah Johnson and Christopher Sharpe All of this from a cookbook, you ask? Ah, but this is no ordinary cookbook. What Melissa has magically woven into the recipes and for all the lively dinner conversation, big laughs, and willingness We wish you the best in health. stories here in Well Fed 2 is the idea that changing your diet is not the to test recipes on each other without judgment. melissa & dallas Hartwig end goal – it’s just the first spark in a series of healthy chain-reactions. Creators of the original Whole30® program To Robin “Dharampal” Bruce and Kim Schaefer New York Times bestselling authors of It Starts With Food yoga instructors of the highest caliber, for keeping us grounded through the book production process. page TABLE OF CONTENTS page x xi 001 Welcome to Well Fed 2 Sauces & Seasonings Protein Veggies & Salads Fruits 003 What is Paleo? 053 Olive Oil Mayo 087 Burgers, Balls & Bangers 140 Tropical Chopped Salad 166 Steam-Sautéed Veggies 220 Pear and Bacon Bites 007 My Paleo Story 054 Mayo Variations (lots of variations!) 142 Lemon Lamb Tagine 167 Basic Cauliflower Rice 222 Sunny Day Strawberries 009 The Best Version of You 056 BBQ Sauce 094 Old School Italian Meat Sauce 144 Moo Shu Pork 167 Mashed Cauliflower 224 Banana Pecan Ice Cream 010 The Whole30 058 Almost Amba 096 Piña Colada Chicken 146 Plantain Nachos 168 Roasted Spaghetti Squash 226 Spiced Fruit Sticks 011 30 Reasons to Whole30 060 Better Butter 098 Reuben Rollups 148 Stuffed Grape Leaves 168 Zucchini Noodles 014 How to be a Paleo Social Butterfly 062 Hoisin Sauce 100 Thyme-Braised Short Ribs 150 Mulligatawny Stew 170 Simple Lemon Spinach 015 Emotional Appetite vs. True Hunger 064 Kickass Ketchup 102 Buffalo Chicken Salad 152 SB&J Burger 172 Tabbouleh Resources 017 About This Book 066 Go-To Vinaigrette 104 Cincinnati Chili 154 Scheherazade Omelet 174 Balsamic Grilled Butternut 229 Recommended Resources (lots of variations!) 019 The Recipe Pages 068 Lizard Sauce 106 Crispy Chicken Livers 176 Casablanca Carrots 231 AIP Adaptations (lots of variations!) 156 Tod Mun Chicken Cakes 021 About The Recipes 070 Romesco Sauce 178 Classic Cole Slaw / Asian Slaw 236 $1 eBook Code 072 Zingy Ginger Dressing 108 Sunrise Scramble 158 Pan-Fried Sardines 180 Golden Cauliflower Soup (lots of variations!) 237 Metric Conversions 074 Tahini Dressing 110 Taj Mahal Chicken 182 Mustard-Garlic Brussels Sprouts 238 Recipe Credits 160 West African Chicken Stew The Paleo Kitchen 076 Magic Dust 112 Thai Basil Beef 184 Pan-Fried Plantains 239 TheWell Fed 2 Team 162 Vietnamese Chicken Salad 025 Essential Kitchen Tools 078 Sunrise Spice 114 Shrimp Scampi 186 Belly Dance Beet Salad 242 Well Fed... The Original (lots of variations!) 027 Your Paleo Pantry 080 Merguez Sausage Seasoning 188 Citrus Cauliflower Rice 243 Recipe Index 029 Always In My Kitchen 082 Jerk Seasoning 116 BBQ Beef “Waffle” Sandwich 190 Roasted Cabbage Roses 031 Spice It Up! 084 Lebanese Seven-Spice Blend 118 Deli Tuna Salad 192 Sesame Cucumber Noodles 033 Tasty Terminology 120 Fiesta Pork Chops 194 Pizza Veggies 122 Beef Stew Provençal 196 Herb Salad 124 Chicken Nanking 198 Crisp-Sweet Collards Quick Meals 126 Deconstructed Gyro 200 Sweet and Salty Broccoli Salad 039 Keep It Simple, Sweetie 128 Chinese Five-Spice Pork Ribs 202 Coconut Cauliflower Rice (lots of variations!) 040 Snacks in Seconds 204 Green Beans with Sizzled Garlic 130 Faux Pho 042 What’s the Big Deal About Breakfast?! 206 Silky Gingered Zucchini Soup 132 Italian Pork Roast 208 Spring Chopped Salad 043 Burger Toppers (lots of variations!) 210 Sweet Potato Soup with Bacon 045 Dress Up Your Broccoli 134 Perfect Steak 212 Thai Pink Grapefruit Salad 047 Stuff to Put On Eggs 136 Semi Sabich 214 Garlic Creamed Spinach 049 Paleo Flavor Boosters 138 Oven-Fried Salmon Cakes (lots of variations!) 216 Spaghetti Squash Fritters page welcome to well fed 2 page 0##001 002 In case you’re new to my writing and recipes, here are a few things I grew up in the kitchen.