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I real food.

simple. healthy. yum.


Svenja Trierscheid
Uncomplicated Paleo/Primal Recipes
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CONTENT
Introduction
Weightloss with Paleo?
Basics
Entres & Snacks
Feta-Mint-Dip
Artichokes with Pepper Aioli
Sweet Potato-Carrot Salad with Bacon
Avocado gazpacho with Chorizo
Avocado-Cup
Mashed Caulifower
Bacon-wrapped Peaches
Main dishes - Meat & Poultry
Filled Burgers with Aioli-roasted Veggies
Bacon-wrapped Pork Tenderloin
Mediterranean Goulash
Cabbage-Pork-Stew
Italian Chicken Breast on Spinach
Meatza
Lemon Chicken on roasted Vegetables
Peach Chicken on mashed Sweet Potatoes
Meatballs on Zucchini-Sweet Potato Hash browns
Zucchini Pasta Bolognese
Spicy Ground Beef Soup
Bifteki with Zucchini-Pumpkin-Wedges
Frittata
Rumpsteak with Parmesan-Crust
6
10
16
18
20
22
24
26
28
32
34
36
38
40
42
44
46
48
50
52
54
56
58
Main Dishes - Fish & Seafood
Mediterranean Salmon Packs in an Herbal Omelette
Sweet potato-Shrimp-Soup
Paleo Paella
Fish Curry
Pumpkin-Cashew Soup with Salmon
Scallops on Ratatouille with Lemon butter
Salmon Burgers with Sweet Potato fries
Desserts
Almond Muffns with Berry Frosting
Chocolate Cake
Chvre Cheesecake
Vanilla-Chocolate Shortbread
Mint-Chocolate Ice Cream
Vanilla-Ghee
Baked Apple under Hazelnut Crust
Mint Tartelettes
Coconut-Almond Ice cream
Peach-Apple Pie
Trife
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64
66
68
70
72
74
78
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98
Copyright Svenja Trierscheid
All rights reserved
I real food.
simple. healthy. yum.
Svenja Trierscheid
Introduction.
8 9
Food is Nourishment. For body, mind and soul.
So why on earth would I shovel something down my throat, thats negatively af-
fecting one of the above?
Eating food means more than: I eat this, and I work that off.
It must come to your mind that everything you eat runs through your body and it
should help us to improve our energy, stay healthy and get things done without
much effort.
Of course it should be fun, too, by stimulate our creativity and bringing people
together.
Being Paleo/Primal for me, means to refuse some foods, but never get annoyed with
boring or non-tasting ingredients.
In a few words Ill describe it to you.
Grains of any type are not approved, the same goes for vegetable oils, except for
Olive Oil for cold dishes, Avocado Oil and Coconut Oil.
The main sources of fat should be animal fats or healthy vegetable fats.
In the internet, you can read for yourself through a lot of information, why thats so
important for our health and why Paleo or Primal (basically, Paleo with dairy) is the
best way to eat.
The Principle in this diet are our genes, which have not adopted to many kinds
of foods we consume today, such as candied apples, pizza with cheese crust or
doughnuts fried in vegetable oil with vanillaglaze.
Dairy is kind of a grey zone here, many people have adapted to it, some not. That is
something everyone should decide for himself.
Try two weeks without it, see how you feel and decide. Its that simple.
In this book, there will be dairy-based recipes, but very few.
Its also important that even if youre lactose-intolerant, you may tolerate butter and
cream, because there is relatively little lactose in it.
I fry or saut almost everything in butter, ghee (clarifed butter, recommended to
people who are lactose-intolerant, because there is no lactose left in it) or coconut
oil.
Fresh, whole foods are the centre of this diet, even greater when its local, seasonal
and organic. But were not perfect, are we?
Meats, poultry and fsh should be, if possible, grass-fed, free-range and wild caught.
What are the measurements?
All Recipes are measured with the metric system and the temperatures are meas-
ured in C with top and bottom heat.
What do I need in almost every recipe?
I dont always write the following items down, because they are items that should
be standing in every kitchen.
- Ghee
- Butter
- Coconut Oil
- Salt
- Pepper
Lose weight
with Paleo?
12 13
To understand, how to lose weight with Paleo, you frst have to under-
stand, how you GAIN it to begin with.
And the big bad Wolf here isnt, as most people would expect it, fat, but
sugar.
Its quite simple, actually:
Sugar consumption -> raised Insulin levels -> Fat reduction is stopped,
and fat is being saved in the Cells
So to lose weight, you have to restrict your carbs on most cases. Of course every
body is different and everyone should see whats the best way, but in most cases,
carb reduction is the frst step to a healthier body.
Many studies show, that women especially need carbs more than many men do,
but everyone should fnd out for themselves whats best for them.
When you are very active or do sports like crossft, it can be benefcial to keep
some carbs in your diet, as glucose can be used by the body very quickly and ef-
fcient to rebuild muscles. You just have to know what kind of carbs are safe.
The most important thing about this is, that you try to get your carbs from glucose
or starch, and not fructose, because our body , especially our brain, can use it very
quickly.
Some starchy veggies are: Sweet potatos, yams, and other root vegetables.
One of my favourite starchy vegetables is the sweet potato, because you can use it
in so many ways.
In terms of calories and carb content they dont vary much from white potatoes,
but they have much more nutrients, for example Vitamin A and D.
So, when I do sports, its smart to eat something starchy that day, or something
like a banana, that has glucose in it. The muscles rebuild much more faster, and
you will beneft from that.
Speaking of fruit, there are many questions asked about that.
Most Fruits content has more fructose than glucose, which is bad for the blood
sugar and will increase your appetite. You will want to eat more, although youre
already stuffed. The fruits we have today are so much sweeter than back in the
days, when they were wild, and we havent adapted to eat so much sugar as we
do today.
To speak frankly, all fruits and vegetables are Paleo, because they are whole
foods, but you should look more closely to which fruits are smart to consume.
My favourites are fruits low in fructose, as our body cant really get benefts from
foods high in fructose.
Great fruits low in fructose are berries of all kind (frozen berries with Coconut Milk
or cream are a great, low carb treat, for example!), pears, peaches, apricots or fgs
(but not the dried ones, which content much too much sugar).
Not so bad after all, is it?
So whats with Sweeteners and Table Sugar?
Of course table sugar should not be consumed, natural sugars are much better for
you for many reasons.
For my desserts, I always choose maple syrup or honey, as they are closest to
Whole Foods as sweeteners can be.
Here some benefts:
Maple syrup contains more glucose than fructose, and can be used much better by
your body.
Honey contains many micro nutrients, that are benefcial for us.
Sweetened foods and desserts must be handled as a treat, even though they are
much more healthier than the usual treats we know from the candy store or ice
cream truck.
I love to make treats and desserts for my friends or family, for a birthday or a
3-Course dinner I cook for my favourite people. Id never consider to bake a whole
tray of cupcakes just for myself or bake cookies just to eat them by myself.
Its natural that we all want to treat ourself from time to time, but its important to
understand that this should be occasional. And when you want to treat yourself, I
think the natural way is the best.
Stevia, a natural sweetener made from leaves, can be used also, you can get it as a
liquid as well as a powder.
I like to use it from time to time, but the taste doesnt always ft in, so I often prefer
honey and maple syrup, it adds interesting favours to the dishes, although it rises
your blood sugar more than stevia would.
But hey, its a treat, right?
Entres
&
Snacks.
16 17
Feta-Mint-
Coriander-Dip
-
--
. -
-. - -
-. ` -
Blend the Feta with the Yoghurt, and stir in the herbs. Season to taste with salt
and pepper!
Bon Apptit!
This dip is perfect for grill parties with fresh vegetables or smoked salmon.
Also great with bifteki (s. 54), grilled meats or with Indian recipes.
18 19
Artichokes with
Pepper Aioli
. .-.
. .
. . - - - - -
. `.
. -
-
. -- -
. .
-. -- - ---
Bring a large pot with water, salt and a splash of fresh lemon juice to boil.
Wash and trim the artichokes. Cut off the stalk, right to the bottom of the bulb part.
Now cut off the top thistle ends. About one-fourth to one-third down from the top.
Next place the choke in the boiling water, cover with lid, reduce heat to simmer, and
steam for 30 to 40 minutes.
Blend the yolks, the juice, the chopped garlic, mustard and salt and slowly (!) add the
Oil. Be very careful and dont pour too much of it in at once.
Slowly stir in the ghee and the pepper.
Bon Apptit!
*This is great as an Entre or as a side to a big salad or mixed vegetables
with salmon.
The aioli should be used within 2-4 days, but you can eat it with almost eve-
rything! Also try aioli-roasted Vegetables on site 32 or eat it with grilled fsh
or meat. Yum!
20 21
-- -.
.
. -. - -
-- -
.
-.
- - --. - -.-
-. - -
Preheat the oven to 180 C.
Peel the sweet potatoes and the carrots, cut the into rough pieces and marinate them
with the lemon juice, the ghee and the herbs. Season to taste with salt and pepper.
Put the mix onto a baking tray and bake for about 40 minutes, till they are slightly
roasted.
In the meantime, roast the bacon in a pan.
Cool both completely down and mix the bacon with the vegetables, then stir in the
cilantro.
Bon Apptit!
Sweet Potato-Carrot
Salad with Bacon
22 23
Avocado-Gazpacho
with Chorizo
. - --- --.
. - --. --- --.
. -. .- -
.
. -.. -
. -. .- -
- .- -
-.. - - -.
-. -
- . .-
--
Throw everything except for the chorizo in a blender or mix with a hand blender
until its a thick, creamy soup. Season with salt and pepper!
Fry the chorizo or bacon pieces in a pan, and put it on top.
Serve with fresh Cilantro.
Bon Apptit!
24
Avocado-Cup
.
. -- . . -.
. -.
. . - -
Cut the avocado lengthwise, hollow it out with a spoon and place in a bowl.
Fry the chorizo in a frying pan until it gets colour.
Add the juice to the avocado, and stir everything together. Season to taste with
salt and pepper.
Bon Apptit!
*Avocados are great. The have yummy saturated Fats and go great on
their own with Sea Salt, Pepper and lemon Juice, with Salads, or as a side
to Meats.
26
Mashed
Caulifower
- - .- -
- -
-.
--. - --
Cook the caulifower pieces in as little water as possible till its soft, about 15 min-
utes.
In a pan, melt 1 tbsp butter, add the chopped onion and let it fry a little on medium
heat, then add the herbs, stir well.
Blend the soft caulifower and add the butter.
Stir it well.
Very tasty with roasted green asparagus on top or really as a side dish to, well,
everything.
Bon Apptit!
Bacon-wrapped
flled Peaches
. -
. --.
. -- --.-
.-.
Cut the peaches in half, fll the holes with the creme cheese and wrap them
in bacon.
On medium heat, cook them in a pan till they are slighty browned.
Bon Apptit!
30 31
Main dishes:
Meat
&
Poultry.
32 33
Filled Burgers with
Aioli-Roasted Veggies
Burger:
. --

. ..
. - -
. .-
-. -
-. . -
-. - -
Veggies:
. . -
. --. .- - . .
-- -
--.
- -
- -
-- -
. - - . -- -.-- -.
--. . . -- `-
Preheat the oven to 180 C.
Wash and cut the Veggies, put it onto a large baking tray.
Put the Aioli onto the vegetables and mix well with your hands.
Bake for 35-40!
Mix the ground beef with the egg, the ground almonds, and the onion. Season to
taste with salt and pepper.
For the flling, mix the remaining ingredients until a paste is formed.
Devide the beef into four parts and form patties from it. Put two patties on a board,
fatten slightly, then fll each half of the paste and then add the remaining patties.
Fry gently in butter until they are golden brown.
Bon Apptit!
34 35
Bacon Wrapped
Pork Tenderloin
--
. . .-
-- -. - -
. -. - -
..
.- - -
Preheat the oven to 200.
Make a paste out of the tomato paste, the olives, garlic, herbs, salt and pepper.
Slice the tenderloin about halfway through, add salt, pepper, and fll it with the
paste.
Wrap it tightly with the bacon strips (can be a bit tricky, you have to be careful and
wrap it strip for strip so that they hold the tenderloin together) and put it onto a
baking tray or into a casserole dish, with the flled side looking up.
Bake for 35 minutes.
Bon Apptit!
*Great with frittata (s.56), sauted vegetables or a big bowl of salad!
36 37
Mediterranean
Goulash
-
- -
. -. - -
- -- --- -
-- --.
.-- -.
--. - --
Saut the meat with a good piece of butter in a saucepan over high heat, and take
it out.
Add the vegetables with a little olive oil and fry it a little further over medium
heat. Add salt, pepper, and herbs to taste.
Add the meat, and the strained tomatoes, and maybe some water.
Let it cook for about an hour on, et voil.
Bon Apptit!
*Also great for the Crock pot!
38 39
Pork and
Cabbage Stew
-..- --.
- - --.
- .. .
- -
- - -
-
In a large skillet, melt a tablespoon of butter, and saut the onions until they are
translucent.
Add the meat, and saut over high heat until they get color, take it out again.
Add the vegetables to the pan and fry them a little. Add the cream and the meat
again.
Simmer with the lid on for 5 minutes until the pork chops are cooked through.
Bon Apptit!
40 41
Italian
Chicken breast
on Spinach
- .- -
. - -. --
. - - -..
- -
. -. -
. .-
. -
-. . -
-. - -
Preheat the oven to 200 .
For the paste, mix up the ingredients of the second section until a paste is formed.
Saut the chicken breasts in butter, till they get lightly browned, add salt and pep-
per.
Season the spinach and the tomatoes in a bowl with salt, pepper, and a good
splash of Olive Oil.
Put it as a bed into a casserole dish and lay the chicken on top of it.
Bake for 15 minutes.
Bon Apptit!
42 43
Meatza
--
. .
..- -- . - -
- -- -.
-
. -. -
-
.
--. - --
-.
`.. -
.- -
--.-
Preheat the oven to 200 .
Stir together the beef with the eggs and the chorizo, add salt and pepper.
Lay onto a baking sheet, press it until its fat.
Bake for 8 minutes, wipe off the excess fat.
While the meat is in the oven, make a tomato sauce:
Heat a little ghee with a dash of olive oil, and saut the onions and garlic in it.
Add the tomatoes, salt, pepper, and stir in the herbs. Let it simmer until its thick
and stir often! Takes about 10 minutes.
Spread the sauce over the meat and add the toppings.
Grill with only top heat for 5 minutes.
Bon Apptit!
44 45
Lemon Chicken on
roasted vegetables
. - -.
-- -..- --.
. ..- --. . -
-- -
. . --
. - -
- - --. --
-.
-- - - --
Preheat the oven to 200 .
Make a paste out of the ghee, the juice, salt, pepper, and spices, stir well.
Rub the paste onto the vegetables and the chicken leg until everything is covered
well.
Put the vegetables into a casserole dish and put the chicken leg on top.
Bake for 50 minutes.
Bon Apptit!
46 47
Peach Chicken with
mashed Sweet Potato
. -- -. -
-.. `
. - - -..
. --. --.

Cook the sweet potato in little water until they are soft.
In the meantime, brown the chicken breast in ghee, add salt and pepper.
Drain the sweet potatoes and puree them with the coconut milk, salt, pepper, and
a dash or two of cinnamon. Pour on a plate.
When the chicken breast is done, take it out of the pan and immediately add the
peach wedges into the pan, and cook them until they are slightly browned.
Cut the chicken breast into slices, put it onto the mashed sweet potato and top it
with the peach wedges.
Bon Apptit!
*My favourite recipe!
48 49
Meatballs on Sweet
Potato-Zucchini
Hash browns
-- -
-- -
- --
. .
. -
. .- -. . -.
-
Mix the beef with one (!) egg, the onion, the parsley, salt and pepper. Form balls
out of it and put them into the fridge for about an hour.
Saut the grated sweet potato in some ghee, and stir it together with the zucchini,
salt, pepper and the other egg. Set aside.
Preheat the oven to only top heat/grill.
Fry the meatballs in a pan in ghee over medium heat, turn them over again care-
fully.
Fry the zucchini-sweet potato mix quickly in two pans from one side, then let it
cook in the oven till its crispy.
Put them onto plates, and put the meatballs on top.
Add cream to the still hot pan, let it reduce a little, and pour it as a sauce over the
meatballs.
Bon Apptit!
50 51
Zucchini-Pasta
Bolognese
--
- -
. -. -
- -
-- - -.
-
.
.
-- -
Julienne the zucchinis.
Saut the onion and garlic in butter or ghee on medium heat.
Add the meat until its slightly browned, and pour in the tomatoes and add the
herbes.
Cook for about couple minutes.
In the meantime, melt butter in a large pan and add the zucchini stripes. Cook
until soft, maybe add a little Water from time to time.
Put the zucchini on a plate and top it with the sauce.
Bon Apptit!
52 53
Spicy Ground
Beef Soup
--
. . -
. -. - -
-- - -
-
`
-.
Lightly roast the onions, ginger and garlic in butter.
Add the meat.
Cover it with the curry and chili fakes, let it roast a bit.
Add the coconut milk and let it simmer for 4-5 minutes.
Bon Apptit!
*Unfortunately, the reputation of ground beef isnt very good.
Its become a staple for dishes such as spaghetti bolognese, chilis or
things like that. But you can do so much more with it!
I like it the Mediterranean, Indian or German ways.
One more reason to embrace it more:
Its relatively cheap, even if its grass fed and organic!
54 55
Bifteki with
Zucchini-Squash
Wedges
for 8 Bifteki:
--
- -
.- -
` -
. .
- .-.
- . - - . -- -
. . -
-

- --. .-
. --
Preheat the oven to 200.
Mix the ground beef with the yolks, the onion, parsley, mint, salt and pepper
and form 8 rectangles of it. Lay in each of it one stripe of feta, and form the meat
around it so you get nice long cubes. Put it in the fridge for a few minutes.
Mix the squash and zucchini with salt, pepper, and the spices. Take the ghee into
your (former washed) hands, let it soften and massage the vegetables with it, so
its covered in the spices and ghee.
Put it onto a baking tray and let it bake for 30 minutes.
Fry the Bifteki in a pan with ghee or butter on medium heat, and turn them care-
fully a few times.
Bon Apptit!
56 57
Frittata
for one big Frittata
-
-
- .-- .-- . .
-.- - .--
. -- ... -
-

-
-. -. .- - ` - -
--.- -
- ---. - -

-
- -.
-.
.
.
Preheat the oven to 160
Mix the eggs with the cream, salt, pepper and herbs, till its a bit foamy.
Put the vegetables/meats/fsh into a casserole dish, and pour the batter over it,
Cheese on top if you want.
Bake for 40 minutes.
Bon Apptit!
* The great thing about frittatas is, that you can throw in any kind of
vegetable, its perfect for leftovers! You can make one without cheese of
course, or with any kind of cheese that you like!
Also, it tastes great when its cold, perfect for work days, just prepare
a frittata the evening before. Good in salads, too, I like to shred them in
them.
58 59
Rumpsteak with
Parmesan-Crust
. .-.
. ..
. `.
. -. .
. -
. -. -
-
Heat up a Tbsp butter in a pan, add the onion and garlic, stir well.
Add the mustard, almonds, parmesan and thyme.
Preheat the oven to grill.
Season the steak with salt and pepper and cook it from both sides in butter.
Wrap in aluminium foil and set aside for 5 minutes. In that time, you can eas-
ily make a side-salad.
After the 5 minutes, unwrap the steaks and add the paste on to the top of
the steaks.
Set under the grill for 1 or 2 minutes!
Great with a salad or mixed vegetables.
Bon Apptit!
Main Dishes:
Fish
&
Seafood.
62 63
Mediterranean Salmon
with Asparagus in an
Herbal omelette
Salmon:
. -
--
- -.
-
- .-
-
--. - --
.
Preheat the oven to 180
Cut the zucchini into long strips, and marinate them and the salmon fllets with
olive oil, herbs, salt and pepper. Put the strips on the aluminium foil, and put the
salmon on top.
Put the tomatoes and olives around the fllet and lay two lemon slices on top of
each salmon fllet.
Bake for 20 minutes.
For the omelettes, beat the eggs with the cream and herbs until a bit foamy.
Melt butter in a pan and pour the egg mixture in on medium heat. Let it sit for a
bit and then put in the oven about 10 minutes.
Meanwhile, wash and dry the asparagus, breaking off the woody ends.
Roast the asparagus in butter over medium heat, add salt and pepper. You may
add a little water, and simmer until it has evaporated and the asparagus gets some
color.
Bon Apptit!
Green asparagus in Herbal omelette:
.. .-.
. -.
. . -
--. - --
64 65
Sweet Potato
and Shrimp Soup
- .- ..- -. -
-- - - - -.-
. -- -. --- --

`
. - . -. -..- --.
. . -.
-.
Saut the chopped tamarind, galgan and ginger in ghee, till they spread their aro-
mas.
Add the sweet potatoes, fry it a little, and add the coconut milk.
Blend it.
Add the fsh and most of the shrimp and cook until they are done (about 5-10 min-
utes or even less).
In a separate pan, fry the rest of the shrimps in coconut oil, add the coconut fakes
and let them get a little brown on the edges.
Put them onto the soup and add a little fresh cilantro.
Bon Apptit!
66 67
Paleo Paella
. - -. -. - .-
. .
. -- . --.
- - - .--
- -- --- --.
-. -
- -
--.
- -.
-
-
-.
Melt ghee in a large skillet or wok and fry the chicken shortly (it should be still
slightly raw), take it out and do the same with the chorizo.
Saut the garlic and onion in the fat left behind and add the vegetables
.
Generously sprinkle with turmeric, salt and pepper, and chili fakes if you like.
Stir well, and glaze with water and the tomatoes. Let it cook for 5 minutes.
Add the meat and the shrimps and stir well, till the shrimps and the chicken is
cooked through (about 5 minutes)
Serve with lemon wedges!
Bon Apptit!
68 69
Fish Curry
- . -. -..- --.
. - -.- - .--
. - - .-- . -.
.
.. - `.. .
- .- .
`
..- -- - -
. -
-. -
-.
`.
-.

Melt ghee in a large skillet or wok. Heat onions, garlic and ginger in it.
Add all vegetables except for the spinach.
Stir well and let the vegetables roast a little bit.
Add the coconut milk, fsh and spinach. Stir briefy and let it simmer with the lid
closed for 3-5 minutes
Serve with fresh Cilantro.
Bon Apptit!
70 71
Cashew-Pumpkin
Soup
. - . -
. --. -
. -
. -. -
. .-. .- - - .
-

Saut the pumpkin with the onions in coconut oil and add salt and pepper to taste.
Add the peaches.
Add a bit of water and the soaked cashews.
Then add cinnamon and nutmeg to taste and let it simmer for 10-15 minutes.
Blend/puree.
In a separate pan, roast the salmon with the leftover cashews in coconut oil and
put it over the soup.
Bon Apptit!
72 73
Scallops on
Ratatouille
-
- -.
.
. -.
-
.-
. - -
--. - --
Preheat the Oven to 100.
Saut the onion, zucchini, and garlic in butter till they are lightly browned.
Add the tomatoes and herbs, and let it simmer for 10-15 minutes, stir frequently.
In a separate pan, heat up 2 tbsp butter with 2 tbsp olive oil and the rosemary
branch. Heat on low/medium, it shouldnt smoke!
Just before the ratatouille is ready, take the branch out and add it to the rata-
touille-pan, remove this pan from the heat.
Turn the butter-pan on medium to high heat, and fry the scallops for 1 minute each
side. Then put it onto a baking tray.
Add the lemon juice to the butter-pan, stir half a minute and remove from heat.
Put the ratatouille onto a plate, the scallops on top and pour the lemon-butter over
it.
Bon Apptit!
74 75
Salmon Burger with
Sweet Potato Chips
for 4 Burger
. -. - -
. ..

-
.- -
--
-. .-
Preheat the cven to 200.
Mix the salmon with salt, pepper, almonds, the yolk and the herbs.
Put in the fridge for an hour.
Cut the sweet potato into chips, and mix with salt, pepper, coconut oil and chili-
powder.
It works best when you mix with your hands!
Put onto a baking tray, and bake for 30 minutes.
While the chips are baking, form patties out of the salmon batter and fry on me-
dium heat in coconut oil, till theyre slightly browned.
Serve with roasted vegetables or a side salad.
Bon Apptit!
76 77
Desserts.
78 79
Almond Muffns with
Berry Frosting
Frosting:
-
. - --.-
--. .-
. - `- .
Muffns
..
--
-
.
. - -
. .
. -
:
Preheat the oven to 160 degrees.
In a large bowl, mix the dry ingredients.
In another bowl, stir the eggs, honey, melted coconut oil, vanilla, lemon peel and
lemon together.
Mix the wet ingredients and the dry ingredients with a wooden spoon.
Bake for 23-27 minutes.
Let it cool completely down before adding the frosting!
For the frosting, bring the berries with the honey to boil in a small saucepan. Re-
duce heat and let it simmer for 6-8 minutes. Stir well and cool completely.
In a cool metal bowl, whip the cream until its stiff and let it sit in the fridge for 15
minutes.
In another cool bowl, stir the cream cheese until its creamy, and stir it together
with the whipped cream.
Blend the berrie-honey-mixture and stir it under the cream-mixture.
Cool for about 20 minutes before spreading it onto the muffns.
Bon Apptit!
80 81
Chocolate Cake
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Preheat the oven to 180.
Melt the chocolate with the coconut milk and the honey in a small saucepan over
very low heat, then remove the pan from the stove, stirring constantly.
First stir in the yolks, then the ground almonds, the salt, the baking powder and
baking soda.
At last, fold in the beaten egg whites gently.
Grease a fat baking tray with coconut oil.
Bake at 180 degrees for 20-25 minutes. Let it cool down and sprinkle it with the
coconut fakes.

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82 83
1 small Cake:
Crust:
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Filling
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Preheat the oven to 175 .
Melt the butter with the sweetener selected and the ground almonds, mix well.
Pour into a well buttered (small) spring form pan.
For the flling, whisk together the eggs with the honey/maple syrup with a blend-
er, add the lemon juice and peel, and stir briefy.
Slowly stir in tablespoons of both cream cheeses, and blend it on medium to low
speed until its creamy.
Bake for about 25-30 minutes and let it cool completely before getting it out of the
form.
Very delicious with reduced berries and whipped cream on top.

Bon Apptit!
Chvre
Cheesecake
84 85
Vanilla-Chocolate
Shortbread
about 20 small shortbread squares:
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Preheat the oven to 180 degrees.
Melt the butter, coconut oil and honey/maple syrup over low heat, stir in the
ground Almonds, and mix well.
Mix 2/3 of the batter with the cocoa powder, knead, and spread onto a baking
sheet, then spread the rest over it and fatten the surface with your hand.
Prick with a fork for several times.
Bake for 15-20 minutes until the edges are lightly browned.
When still warm, cut into long rectangles.
Wait to serve them until the shortbreads are completely cooled, otherwise they fall
apart easily.
A super simple paleo-version of the scottish classic, great with tea or coffee or on
their own.
Bon Apptit!
86 87
Mint
Chocolate Ice
Cream
2 Bananas
A handful of mint Leaves
Chopped dark Chocolate (70% and up)
Cut the bananas into chunks and put them in you freezer.
After about 2 hours take them out and blend them with the mint. Stir in the
chopped Chocolate and youre done!
Garnish with fresh mint.
Bon Apptit!
*That has to be the simplest ice cream recipe ever, dont you agree?
You can even make more of this basic recipe, take a look at some more
ingredients that would be great in it:
frozen berries or other fruit,
100% cocoa,
coconut cream/milk,
shredded coconuts, ...
88 89
Vanilla-Ghee
250 g good, pastured Butter
1 Vanilla pod
1 Tea Strainer
Slit the pod, scrape out the pulp, and set aside. Cut the pod into a few pieces and
put them with the butter in a saucepan.
Melt the butter slowly and then let simmer, stir constantly.
Once a foam has formed on the surface (about 10-20 minutes.) and it smells like
cookies, strain the mass through the flter into a suitable container. Add the pulp
with a fork and mix well.
While cooling, stir again and again, because the pulp settles onto the bottom.
The vanilla ghee is great for baking, cooking or snacking!
Bon Apptit!
90 91
Baked Apple with
Hazelnut Hood
2 small baking cups
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Preheat the oven to 100.
In a pan, heat up 2 tbsp butter with the honey till its slightly caramelized.
Add the apples and let them cook a bit before adding cinnamon and vanilla to
taste.
You have to add a bit water and let it simmer till the water is evaporated and the
apples are slighty soft.
Add the apples to the cups/little baking dishes. Mix the remaining ingredients and
spread the batter on top of the apples.
Bake for 15 minutes.
Bon Apptit!
92 93
Raw Chocolate-
Mint-Tartelettes
4 tartelettes:
Crust:
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Mint Cream:
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Also: 4 Tart Rings placed on a board
For the crust mix all ingredients together and spread with a spoon on the bottom
of the Rings.
For the flling, prepare the gelantine/agar agar as described (soak and cook in wa-
ter). Blend the rest of the ingredients for the cream with a hand blender and stir in
the gelantine/Agar Agar until its a thick, rich cream.
With a tablespoon, put the cream onto into the tart rings and chill them for at least
3 hours. Garnish with fresh mint.
Bon Apptit!
94 95
Coconut-Almond
Ice Cream
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Heat up the coconut milk in a pot, till its simmering, remove from heat.
Now beat the yolks till theyre creamy, and slowly add them to the hot coconut
milk. Put the pan on low heat, stir till the batter is getting thicker.
Add the shredded coconut, honey and the almonds, stirring frequently.
Pour it into an ice cream maker or put it into the freezer and stir it every half hour
for about 2-3 hours.
Bon Apptit!
96 97
Peach-Apple
Cake
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Preheat oven to 180.
Mix all the ingredients and pour the batter into a baking tray.
Add the planed almonds on Top.
Bake for 20-25 minutes.
Serve with whipped cream.
Bon Apptit!
98 99
Trife
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First, blend together the avocado, the honey, the cocoa, the hazelnuts and 2 Tbsp
coconut milk, till its very creamy, like a pudding.
Fill into glasses.
Chop the frozen raspberries with a blender till they are granulated.
Fill into the glasses and top each batter with the rest of the coconut milk/cream.

Bon Apptit!