Bibliophiles' Lunch

Sisters share paleo recipes, books, and DIY

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Chicken Pot Pie Variation


The breadfruit crust last time proved difficult to digest (I don’t know if this was the breadfruit or the coconut flour I added or both), so this time I am trying a green plantain crust. I am still avoiding FODMAPS, so there is no onion or garlic in this version. Although I don’t usually use flours of any kind, the plantain mixture seemed very sticky and uncrustlike, so I added some arrowroot flour.  I have read that arrowroot is relatively easy to digest among the grain substitutes. I didn’t add enough arrowroot to thicken the crust into anything that could be rolled out.  Instead, I spooned the mixture onto the filling.  It thickened as it cooked.  It is important to use the green plantains as the yellow ones are sweeter and probably would clash with a chicken pot pie filling.  This crust was a bit sweet but edible with the chicken.

IMG_1211 I love these crimson red carrots.

IMG_1212 Heating the chicken, mushroom mixture

2 cups chicken, diced
8 oz white mushrooms, sliced
2 T olive oil
1 cup frozen green peas
1 carrot, sliced (I used a beautiful red one)
1/3 cup chicken broth
1/2 tsp bouquet garni
1/2 tsp tarragon
Salt and pepper to taste

2 green plantains
3 heaping TBS arrowroot flour
3 TBS coconut oil
1/2 tsp salt

Fry the mushroom slices until they have rendered some of their liquid. Add the diced chicken, broth, peas, sliced carrot, herbs, salt and pepper to the mushrooms and heat through. Transfer the chicken mixture to an oven-proof dish.

In a food processor puree the plantains with the salt and coconut oil until quite smooth. Add the arrowroot starch and blend until smooth. Spoon the puree onto the chicken mixture to cover and bake in a 400 F oven until filling is bubbling and “crust” is golden.


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Paleo Sweet Potato Biscuits


There were some left over sweet potatoes in the fridge and I thought they’d make a nice biscuit or dessert. After searching on the internet, I was inspired by Our Fifth House’s recipe for sweet potato biscuits and varied her recipe a bit to make a dessert version:

2 cups cooked sweet potato
3 eggs
3 TBS melted butter or other fat
1/2 tsp grated lemon zest
1 tsp vanilla
1/4 tsp salt
1 tsp baking powder
3 TBS coconut flour
2 TBS honey (optional)

Mix the sweet potato, eggs, melted butter, vanilla, lemon zest, salt, honey, and baking powder in the food processor until it is a smooth puree. Add the coconut flour and puree again. Drop by spoonfuls onto a lined baking pan and cook 20 – 25 minutes at 400. Actually, mine were very moist on the inside while browned on the outside. I think I will try 375 F oven for longer next time to solidify them better, although they cooled down well.


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Breadfruit Pancakes


Yesterday I bought a breadfruit from Whole Foods.


It is about the size of a cantaloupe but dark brown with a bumpy skin like a lichee. I looked online for recipes and came across a website for a breadfruit bake-off in Hawaii. It seemed to be a starchy basis for lots of different types of dishes, and many recipes started with steaming or boiling the breadfruit and then incorporating it into whatever dish. I, therefore, peeled, cored and sliced it before steaming it for 15 minutes. The recipes say it is steamed enough when it is easy to pierce with a fork and not to overcook it as it will get waterlogged. When it was steamed, I used some of it as the starchy basis for gluten-free pancakes. It is supposed to have a bread-like smell when cooked and as far as I can tell through my stuffed up nose it smells like the bread from Chinese pork buns, so nothing like French bread.

1 cup steamed breadfruit
2 eggs
1/2 cup coconut milk (more if needed to thin the batter)
1 tsp vanilla
1/2 tsp grated lime zest
pinch salt
oil or butter for frying.

I combined the ingredients in the blender and added coconut milk until the batter was liquid enough to blend. Breadfruit seems to absorb a lot of liquid. The batter was not perfectly smooth–there were still some lumps–think latkes. Spoon a silver dollar pancake into a hot frying pan.

The pancakes were bland but pleasant, held together pretty well and would be good with maple syrup although I ate them plain. They are a filling carb.

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Paleo pork fried “rice”


Here is another variation on Sarah Ballantyne’s cauliflower rice. My local supermarket deli sells the ends of their cheeses and meats for $3.99/lb, so I asked for the end of the prosciutto di parma. I figured this would be useful for frying up with vegetables even if it couldn’t be sliced thin. They seem to go through the prosciutto pretty quickly, so the end seemed fresh enough.

1 small cauliflower head
4 slender scallions
1/4 to 1/3 lb prosciutto

I diced the prosciutto into 1/2″ cubes and sautéed them for several minutes until they rendered some of their fat and browned a bit. Meantime I ran the cauliflower florettes through the food processor to make “rice”, and chopped the scallions. The green parts of scallions are supposed to be ok for low FODMAP diets, unlike the white parts. When the prosciutto bits were nicely browned, I added the scallions and sautéed for 30 seconds before adding the cauliflower. I fried the mixture for 7 minutes, stirring until it was uniformly mixed. So simple and so good!

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Golden Cauliflower Couscous with Pecans and Swiss Chard with Chorizo


Golden Cauliflower Couscous with Pecans

1 head cauliflower
1/2 cup pecans
2 T parsley
3 cloves garlic
avocado oil
salt and pepper to taste

1. Shred the florets of cauliflower in the food processor until couscous-like in consistency.
2. Heat 2 T of avocado oil in a pan and add the cauliflower. Saute for 5 minutes.
3. Make a pesto from the pecans, parsley, garlic and 2 T of avocado oil. Add to the cauliflower and cook an additional 2 or 3 minutes.

The pecans and avocado oil add richness, and the nuttiness compliments the cauliflower.

Swiss Chard with Chorizo


1 bunch Swiss chard
1 chorizo sausage
2 T broth
1 T cooking fat

1. Separate the stems from the leaves of the chard.
2. Thinly slice and saute the sausage. When it is nearly cooked add the sliced chard stems and saute until softened.
3. Add the chard greens additional fat if needed and cooking liquid and cover stirring occasionally until fully wilted.

I am not a big fan of Swiss chard but the strong flavor of the chorizo helps make it palatable.

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Cauliflower “Rice”


Cauliflower Rice is one of Sarah Ballantyne’s recipes from the Paleo Approach Cookbook, p 298.  Paleo Mom’s Cauliflower Rice Recipe  When I made it, it came out more as Cauliflower Couscous as far as shape goes.  I threw the florets from a head of cauliflower into the food processor and processed them until they were a uniform shape.  Then I fried them in 3 T coconut oil.  After about 5 minutes I added I clove minced garlic and cooked a couple more minutes.  Finally,  I added 1 T lemon zest, 1 T lemon juice, and 1/4 cup chopped parsley and cooked one more minute.  It was surprisingly grain-like for a cruciferous vegetable.  It turned out to be quite tasty and would go well with dishes that have a sauce.  Who knew cauliflower was so neutral a flavor?