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    Primal Blueprint Healthy Sauces, Dressings and Toppings
    Primal Blueprint Healthy Sauces, Dressings and Toppings
    Primal Blueprint Healthy Sauces, Dressings and Toppings
    Ebook385 pages1 hour

    Primal Blueprint Healthy Sauces, Dressings and Toppings

    By Mark Sisson

    3/5

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    LanguageEnglish
    PublisherPrimal Nutrition, Inc.
    Release dateDec 5, 2012
    ISBN9780984755165
    Primal Blueprint Healthy Sauces, Dressings and Toppings
    Author

    Mark Sisson

    Shropshire-based photographer Mark Sisson's photographic work is regularly published in an array of books and journals including BBC Wildlife, Birds and The Countryman.

    Read more from Mark Sisson

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      Book preview

      Primal Blueprint Healthy Sauces, Dressings and Toppings - Mark Sisson

      PRIMAL BLUEPRINT

      Healthy Sauces, Dressings & Toppings

      MARK SISSON

      WITH JENNIFER MEIER

      Primal Blueprint Healthy Sauces, Dressings & Toppings

      © 2012, Mark Sisson. All rights reserved.

      Except as permitted under the United States Copyright Act of 1976, reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without written permission of Mark Sisson.

      Library of Congress Control Number: 2012918932

      Library of Congress Cataloging-in-Publication Data Sisson, Mark, 1953–

      Primal Blueprint Healthy Sauces, Dressings & Toppings / Mark Sisson with Jennifer Meier

      ISBN 978-0984755158

      1. Cooking 2. Health 3. Diet 4. Low Carb

      Editor/Project Manager: Aaron Fox

      Assistant Editors: Jessica Tudzin, Brad Kearns

      Editorial Assistant: Gail Kearns

      Design/Layout: Kristin Roybal

      Cover Design: Caroline De Vita

      For more information about the Primal Blueprint, please visit www.primalblueprint.com For information on quantity discounts, please call 888-774-6259

      Publisher: Primal Nutrition, Inc.

      23805 Stuart Ranch Rd. Suite 145

      Malibu, CA 90265

      acknowledgments

      Mark Sisson: This book was only made possible by the vibrant community found at my blog, MarksDailyApple.com. The daily feedback I get each week from tens of thousands of readers trying to live healthy, Primal lifestyles in the modern world is what inspired this cookbook. Many thanks to each and every one of you.

      My co-author Jennifer Meier deserves enormous credit for bringing our vision for this cookbook to life with delicious original recipes (many of which have become staples in my own kitchen), and with all the incredible photographs she took. With the hundreds of sauces and dressings she tested in preparation for this cookbook it was quite a sticky undertaking, but she handled it like a pro.

      Aaron Fox, my general manager and MarksDailyApple.com webmaster was instrumental in coordinating the efforts of everyone in the project, and was the main copy editor of the cookbook. Jessica Tudzin, Primal Blueprint Publishing’s new editor, also provided valuable editing support. My ace designer Kristin Roybal came through yet again with a fabulous interior design and layout. Caroline De Vita did a tremendous job with the book cover design. Finally, much gratitude to Brad Kearns for his excellent insights, and to Gail Kearns who assumed the task of divining all the macronutrient breakdowns and metric unit measurements.

      Special thanks to my wife Carrie and children Devyn and Kyle for their love and support.

      Jennifer Meier: It has again been a huge pleasure to work with Mark Sisson and the entire Primal team to develop this cookbook. Their inexhaustible quest to find real solutions to the health issues of today has forever changed the way I cook. I also want to thank the readers at MarksDailyApple.com. Your enthusiasm for truly delicious food inspires me as a chef. Every recipe in this book was created with you in mind.

      contents

      INTRODUCTION

      QUICK AND EASY COMBINATIONS

      SAUCES

      hollandaise sauce

      béarnaise sauce

      horseradish sauce

      mornay sauce

      marsala sauce

      almost traditional turkey gravy

      roasted meat gravy

      sausage gravy

      onion gravy

      onion-mushroom sauce

      quick mushroom sauce

      slow simmered mushroom sauce

      bolognese sauce

      marinara sauce

      pancetta tomato sauce

      peppery roasted tomato sauce

      veracruz sauce

      spicy poblano sauce

      bell pepper sauce

      roasted red pepper pesto

      coconut-cilantro pesto

      arugula-watercress pesto

      creamy arugula sauce

      minty caper sauce

      fennel-olive tapenade

      leek-garlic sauce

      coconut-shallot sauce

      lemon butter sauce

      brown butter-sage sauce

      tomato-coconut curry sauce

      stir-fry sauce

      tomato salsa

      carrot salsa

      avocado salsa

      coconut milk whipped cream

      dark chocolate coconut sauce

      dark chocolate pudding sauce

      berry-coconut sauce

      raspberry butter sauce

      coconut-lime sauce

      SALAD DRESSING

      basic vinaigrette

      ranch dressing

      caesar dressing

      thousand island dressing

      blue cheese vinaigrette

      dairy-free green goddess dressing

      bacon dressing

      tarragon dressing

      rosemary dressing

      mint dressing

      basil-lime dressing

      basil oil dressing

      basil-berry dressing

      raspberry dressing

      coconut-cilantro dressing

      avocado-lime dressing

      creamy avocado dressing

      sesame-coconut dressing

      lemon-ginger dressing

      coconut masala dressing

      tahini-olive dressing

      macadamia oil dressing

      sumac dressing

      garlic oil dressing

      sweet and smoky paprika dressing

      DIPS, CONDIMENTS AND GARNISHES

      barbecue sauce

      fresh tomato ketchup

      easy ketchup

      dijon mustard

      yellow mustard

      shallot mustard

      mayonnaise

      lemon aioli

      dill pickles

      tartar sauce

      pickle relish

      spicy relish

      scallion-ginger relish

      harissa hot sauce

      basic hot sauce

      red pepper hot sauce

      olive gremolata

      bacon chive butter

      blueberry chutney

      sweet potato bacon dip

      roasted cauliflower dip

      artichoke dip

      onion dip

      sundried tomato dip

      chicken liver dip

      SPICE BLENDS

      barbecue rub

      cajun rub

      chili powder

      taco seasoning

      indian spice blend

      green curry paste

      coconut spice blend

      za’atar spice blend

      chimichurri spice blend

      french spice blend

      nori salt blend

      dried herb blend

      lemon herb blend

      fennel blend

      mushroom powder

      MARINADES

      basil lime marinade

      spicy cilantro marinade

      ginger-garlic marinade

      lemon-garlic marinade

      lemon-pepper marinade

      balsamic-rosemary marinade

      mustard marinade

      coconut-almond marinade

      aromatic thai marinade

      indian marinade

      southwest marinade

      mediterranean marinade

      jamaican marinade

      anchovy paste

      INGREDIENT INDEX

      introduction

      If you know how to grill steak, sauté vegetables, and toss raw greens, then you know how to cook a basic meal. The problem is basic can get boring really fast. Luckily, there are dozens of easy ways to add excitement and variety to your daily dishes.

      Here’s how it works: buy your favorite protein and a selection of brightly colored vegetables. Then turn to any page in this cookbook. Guaranteed, you’ll find a yummy sauce, dressing, condiment, or seasoning that will take the meal you’re planning from simple to sensational, whether it’s with a bowl of spicy salsa, a smear of tangy barbecue sauce, or a delicate drizzle of white wine and butter.

      Many of the recipes in this book are inspired by the classics—Béarnaise sauce, Thousand Island dressing, Dijon mustard—but with a lighter, fresher twist. And others, such as the Coconut-Almond Marinade (page 241) and the Lemon-Ginger Dressing (page 150), are creative and bold. But they all add nutrients to your meal, using only Primal-approved ingredients and nothing objectionable. That means no flour, grains, legumes, added sugar, or trans or partially hydrogenated fats. It also means little or no dairy. For those who do not consume dairy, we have indicated those few recipes that contain it with a symbol of a milk carton.

      My book, The Primal Blueprint, has empowered thousands of people to make necessary lifestyle changes with minimal sacrifice and little chance of failure. Primal Blueprint Healthy Sauces, Dressings & Toppings is an extension of that empowerment. Even if you don’t already follow a Primal/paleo lifestyle, and you’re simply searching for ways to eat better by going on a gluten-free, dairy-free, or low-carb diet, this cookbook is for you. You’ll find easy cooking techniques to help you reach your nutritional goals with more than 120 no-fail ways to boost the flavor of anything and everything you eat.

      Although they are based on an eating strategy that emulates the hunter-gatherer diet of our ancestors, these recipes are for the modern palate, with innovative and lively flavors. This is the primary focus of Primal eating: foods that are both delicious and nutritious, made from quality sources of protein, fresh vegetables and fruit, and satisfying essential fats. Our hunter-gatherer genes are programmed to crave these life-sustaining foods. Stray too far into low-fat/high-carb territory and you’ll find that weight loss, high energy, and a strong immune system will always be elusive.

      A diet heavy in grains (wheat, barley, corn, etc.), legumes (peanut, soy, and other beans), simple sugars, and trans and hydrogenated fats and oils makes most people sick and sluggish over time. These aren’t the foods our genes are historically programmed to eat. Neither are processed convenience foods. Lucky were our hunter-gatherer ancestors who did not have them as an option.

      If you’ve been turning to commercial sauces, dressings, condiments, and seasonings to enhance your meals, it’s likely you’ve been disappointed. The flavor is usually nothing to rave about. Even worse, their ingredients put your long-term health at risk. When you open a bottle of store-bought salad dressing, you are more than likely pouring preservatives, sweeteners, and industrial oils onto your otherwise healthful salad. Indeed, there are few things you can do in the kitchen as dangerous as pouring these poisons masquerading as dressings and sauces onto your food.

      This cookbook is a better solution, especially if convenience is important to you. Making homemade sauce from scratch can be intimidating, but the recipes in this cookbook prove that making a great one is possible, even if you’re short on time, cooking experience, or both. While all the recipes are infinitely versatile, they are also simple to prepare, and many can be made rather quickly. You’ll learn tricks for thickening sauces, discover a variety of healthful oils for salad dressings, and see how easy it is to stock your spice drawer with fresh, homemade rubs.

      Every recipe also comes with a macronutrient profile (courtesy of Paleotrack.com) so you can get an idea of the nutritional breakdown at a glance. Keep in mind that all calculations are approximations, with all

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