Paleo Diet - Gluten Free and Lactose Free by Alicia Ludivine

Table of Contents
Paleo Diet - Gluten Free and Lactose Free
Alicia Ludivine
Translated by Fiona Busfield

Copyright
“Paleo Diet - Gluten Free and Lactose Free”
Written By Alicia Ludivine
Copyright © 2015 Alicia Ludivine
All rights reserved
Distributed by Babelcube, Inc.
www.babelcube.com
Translated by Fiona Busfield

Cover Design © 2015 FV Éditions
“Babelcube Books” and “Babelcube” are trademarks of Babelcube Inc.

Paleo Diet
Gluten Free and Lactose Free
Alicia Ludivine
Thank you Mum for teaching me to cook, PicPuce for the valuable advice
and my better half for his support.
—
All photos created using edible, natural foods
that have not been retouched with non-culinary aids for aesthetic purposes.
PALEO
The Paleo movement began in the United States in the 1980s following
much scientific research conducted due to a significant increase in obesity
within the population. It refers to a diet that has always existed but which
has been forgotten over the generations.
Agriculture emerged 10,000 years ago and, with it, the cultivation of
grains and legumes. Saturated vegetable oils and refined sugars were only
born around one hundred years ago, in other words, yesterday in terms of
our evolution.
The basic premise is simple. 200,000 years separate us from our

predecessor, Homo sapiens, our hunter-gatherer ancestor. Yet our genetic
make-up has hardly evolved at all since those ancient times. We have
therefore radically changed the way we eat over these past 50 years without
our genome being able to adapt accordingly. Consequently, autoimmune
diseases and diabetes are exploding, not to mention the scourge of obesity
that is affecting more and more of us. Every day we give our body products
it is not genetically programmed to handle. We all know the effects of
putting petrol into a diesel engine! A simple image to keep in mind the next
time you are tempted by a sugary doughnut in a shop window.
In short, the Paleo diet goes back to feeding natural foods as close as
possible to their origins and which have not undergone any industrial
processing. Since it is impossible in our current society to eat by hunting
and gathering what nature has to offer, the Paleo principles can not be
extremist to this point. In particular, they should encourage us to think
about how we eat by choosing rejuvenating foods (vegetables, fruit, meat
etc.) rather than "waste" foods (processed cakes and meals, white flour,
white sugar etc.).
I would encourage anyone who is curious or undecided to read the

numerous books, blogs and articles published about the Paleo diet.
To keep it simple and concise, here is a quick definition of the Paleo

diet:
P refer fresh seasonal fruit and vegetables.
A dd more protein: meat, fish and eggs.

L imit your sugar intake and only use natural sugars.
E xclude all dairy products and grains.
O mit pulses and all industrially processed products.
The pyramid of Paleo foods can be summarised as follows:

LIST OF "PALEO-PERMITTED" FOODS
MEAT, POULTRY AND EGGS:
All fresh and frozen meat: beef, pork, lamb, chicken, duck, rabbit,
game, offal etc.
Chicken, goose and quail's eggs.

Fresh or frozen fish and seafood.
FRUIT AND VEGETABLES:
All fresh or frozen fruit and vegetables: citrus fruits, exotic fruits, red
fruit, orchard fruits (apples, pears etc.), grapes, radishes, turnips,
beetroots, carrots, parsnips, tomatoes, peppers, aubergines, courgettes,
leafy vegetables, cabbage, squash, shallots, onions etc.
FATS:
Duck fat, virgin first cold-pressed olive, hazelnut, pumpkin seed and
avocado oils, coconut oil.
SEEDS AND NUTS:
Avocado, sprouted seeds (alfalfa, radish, watercress etc.), olives,

coconut, sesame seeds, flax seeds, sunflower seeds, pumpkin seeds,
pine nuts, almonds, hazelnuts, walnuts, pistachios, chestnuts, coconut
flour, chestnut flour etc.
NATURAL SUGARS: Honey, maple syrup, coconut sugar, stevia,
panela.
SPICES AND SALT: Herbes de Provence, oregano, cumin, turmeric,

paprika, curry, sea salt, pepper, mixed peppercorns, ginger, basil,
chives, chilli, blend of 4 spices, thyme, vanilla, capers, gherkins etc.
LIST OF "PALEO-PROHIBITED" FOODS

GRAINS: Wheat, maize, rice, pasta, bread, semolina, bulgar wheat,
breakfast cereals, rusks, sugary and salty processed cakes and biscuits,
flours etc.
SUGARS AND STARCHES: Brown and white sugar, potatoes, sweets,

chocolate (if less than 70% cocoa solids), processed chocolate bars and
chocolates, jams and spreads, tofu, crisps, ready meals, surimi etc.
LEGUMES: Lentils, white beans, kidney beans, peas, split peas, soy
beans, chickpeas, peanuts, broad beans etc.
FATS: Sunflower, peanut, corn, rapeseed and palm oils, margarine,

crème fraîche etc.
DAIRY PRODUCTS: Milk, butter, cheese, yoghurt and milk-based

desserts, ice cream etc. DRINKS: Processed fruit juices, fizzy drinks,
beer, alcohol, syrups etc.
LIST OF "PALEO-TOLERATED" FOODS
Dark chocolate with more than 70% cocoa solids
Quinoa
Sweet potato
Red wine
Dry cider
Dried fruit: raisins, bananas, apricots, figs, dates, prunes etc.

Adopting the Paleo regime therefore means eliminating grains, dairy
products, refined sugars, saturated oils and all industrial, processed products
from your diet. To prevent any sudden lapses and to enable you to continue
to enjoy a "normal" social life, it is possible to allow three to four non-
compliant meals per week.
While a diet of any kind always comes with restrictions, it should be

emphasised here that the Paleo diet in particular brings with it numerous
and essential benefits. Moreover, I am certain that you will soon see for
yourselves the initial benefits that will come to complete this non-
exhaustive list.
In summary, an increase in physical fitness and mental wellbeing,

better sleep, improved skin, hair and nails, a feeling of fullness, a reduction
in pain of inflammatory origin, weight loss, reduced fatigue, restoration of
acid-base balance, a better immune system and a reduction in bad
cholesterol have all been observed.
My own experience is quite informative in this area. At just over 35, I

do not recall having gone a month without a visit to the doctor (several
doctors and specialists seen many times without any significant
improvement in my state of health), whether for chronic fatigue, sinusitis,
angina, tendinitis, joint pain, intestinal problems, lumbago, excess weight,
migraines, dizziness, inflammatory acne, cystitis or myalgia etc. Always
minor ailments but always unwell and increasingly tired. In September, my
joint pain reached a peak. A battery of exams and treatments did nothing.
My osteopath then advised me to cut out dairy products and my best friend
spoke to me about the gluten-free diet. After researching on the Internet and
reading tons of literature about diet, milk and gluten, I attempted the Paleo
fad with little enthusiasm. The first effects were felt after a fortnight. My
pains disappeared and left instead an Olympic energy I had never
experienced before. In October, I even took up sport again. I no longer had
cravings and I no longer felt tired. I spent my first winter without visiting
the doctor. I am no longer a doubter. Going back to our roots and focusing
on the essential, the Paleo diet gave me a whole new lease of life.
AL
STARTERS
Avocado and Tomato Tartare
Preparation: 10 minutes
Cooking: 0 minutes
Method
Take your lemon and roll it around on your work surface, applying light
pressure with your hands, to maximise the amount of juice to be collected.
Cut it in half and squeeze.
Halve the avocado and remove the stone.
Peel the avocado.
Using a knife, dice the avocado halves.
Place the avocado pieces in a bowl.
Add the lemon juice and mix well so that the avocado surfaces are all well
coated.
Scald the tomatoes in boiling water, then peel. Evenly dice the flesh.
Add them to the mixture.

Finely chop half a shallot and incorporate it into the mixture along with the
olive oil.
Season to taste with salt.
Mix to evenly distribute the flavours and the lemon juice.
Arrange in circular moulds and press down well with the lid. Refrigerate for
at least two hours.
Serve this salsa with crunchy sprouted alfalfa or radish seeds.
Paleo Tip
The tomato is a superfood that can be eaten in countless dishes, raw or
cooked. Low in calories and rich in nutrients and vitamins, the list of its
benefits is huge: remineralizing, energy-giving, appetite-stimulating,
antioxidant, diuretic, laxative, anti-infection properties and alkalising.
Vegetable Pâté and Crackers
Cooking: 6-8 hours

Method
VEGETABLE PATÉ:
Drain the cashew nuts and discard the soaking liquid.
Place the cashew nuts in the food processor along with 10ml of water, the
olive oil and a pinch of salt and pepper and blend until smooth. Add the
sunflower seeds and blend again. Leave a few lumps for added crunch.
Finely dice the sun-dried tomatoes and incorporate them into the mixture
using a spoon.
Chill for 2 hours minimum.

CRACKERS:
Grind the flax seeds in a mortar.
Leave them to soak for 10 minutes by adding enough water to cover them.
This mixture will become viscous which will help bind the ingredients. Add
all the remaining seeds and a pinch of salt and mix well.
Using a circular cutter, lay out circles of the dough a few millimetres thick
on a special dehydrator baking tray.
Dehydrate, either with a dehydrator at low temperature for 6 to 8 hours,

turning halfway through, or in an oven, preheated and then turned off.
Paleo Tip
Sunflower seeds are rich in calcium, magnesium, vitamin B, fat-soluble

vitamins - A, D and E, essential fatty acids and omega-6 which all have
health benefits. Avoid cooking them to retain their nutritional qualities!
Tricolore Salad
Cooking: 0 minutes
Method
Peel the mango and chop into small pieces.
Sprinkle the mango cubes with 2 tablespoons of lemon juice.
Halve or quarter the cherry tomatoes depending on their size.
Have the green pepper and remove the seeds and all the white pith.
Cut the green pepper into strips then chop again into small cubes.
Combine the pepper cubes, mango pieces and tomatoes. Drizzle with
sesame or coconut oil.
Season to taste with salt and pepper.
Chill for at least 1 hour prior to serving.

Paleo Tip
The green pepper is the fruit of a plant despite being commonly used as a
vegetable. It gives your dishes bite and colour while providing numerous
antioxidants and valuable vitamins.
Tuna Tartare with Mango
Cooking: 0 minutes
Method
Take the lemon and lime and roll them around on your work surface,
applying light pressure with your hands, to maximise the amount of juice to
be collected. Cut them in half and squeeze.
With a very sharp knife, chop the tuna steak into 1/2 cm cubes.
Place these pieces in a bowl.
Add the juice from the lemon and lime and mix well so that the tuna cubes
are well coated on all sides.
Peel the mango and take one half.
Chop into cubes the same size as the tuna.
Add them to the mixture.

Finely chop half a shallot and incorporate into the mixture with the olive
oil.
Mix to evenly distribute the flavours and the lemon juice.
Chill for a minimum of 2 hours to allow the flavours to develop.
Arrange in circles for an elegant presentation.
Serve this tartare with a few pomegranate seeds for a slight tang or some
crunchy sprouted seeds.
Paleo Tip
After bananas, mango is the most commonly consumed tropical fruit. It is
extremely high in fibre, rich in iron and polyphenols and has antioxidant
properties. With its sweet and delicate floral taste, this fruit is also an
excellent source of vitamin C.
Ratatouille Crumble
Cooking: 50 minutes
Method
Wash and chop the unpeeled aubergines and courgettes into small 1.5cm
cubes.
Peel and finely chop the onion and garlic cloves.
Heat a wok or frying pan with a good dash of olive oil over a high heat.
Sauté the garlic and onion until softened. Add the chopped courgettes and
aubergines to the wok. Lower the heat, add 100ml of water and mix well.
Simmer for 10 minutes, stirring occasionally. Add the peeled tomatoes and
mix well.
Cook for a further 15 to 20 minutes.

At the end of the cooking time, season to taste with the salt and pepper and
the Herbes de Provence.
In a bowl, mix the ground almonds with 1 to 2 spoonfuls of olive oil, a

pinch of basil and a little salt until crumbly.
Fill a petit four mould with the ratatouille, press down firmly and delicately
add your almond crumble on top.
Brown under the grill for 5 to 8 minutes.
This Mediterranean dish tastes just as good hot or cold.
Paleo Tip
A fruit vegetable, the aubergine features prominently in the Mediterranean
diet because of its low calorific value and its potent antioxidant strength,
particularly in its skin. It is a diuretic and aids healthy intestinal function.
Mediterranean Maki Rolls
Cooking: 20 minutes
Method
Preheat the oven to 180°. Halve the aubergines lengthways, score the flesh
several times with a knife and sprinkle with salt. Bake for 20 minutes. After
cooking, place the aubergine flesh in a blender with the garlic, a pinch of
salt and 150ml of olive oil. Finely blend and then chill.
Scald and peel the tomatoes. Finely dice them. Chop the sun-dried tomatoes
into cubes of the same size. Finely chop 5 to 6 fresh basil leaves. Add them
to the tomatoes with a spoonful of olive oil and some salt. Place the mixture
in a fine strainer for at least one hour so that the tomatoes drain thoroughly.
Finely slice the courgettes using a mandolin or very sharp knife. Place a
sheet of cling film on the work surface and arrange the courgette slices in
zig zag rows 7-8cm long. Add some tomato mixture to the centre then roll
into a sausage using the cling film. Squeeze the rolls together well and
refrigerate for at least three hours.
To serve, cut the rolls up to form 2 to 3cm maki rolls. Serve with the chilled
aubergine purée and a dash of olive oil.
Paleo Tip
Garlic, which gives a distinctive flavour to your dishes, is a superfood:

antiseptic, antioxidant, anti-cholesterol, anti-inflammatory,
anticarcinogenic, rich in vitamins (A, B, C, E), antibiotic properties and it is
even an aphrodisiac.
Pepper Frittata
Cooking: 12 minutes
Method
Preheat the oven to 180°.
Chop the peppers into fairly thin strips.
Choose a pan that is suitable for use in the oven.
Add a dash of olive oil and sauté the pepper strips.
Beat the 4 eggs and season with a pinch of the Espelette pepper and the salt.
Pour the beaten eggs over the cooked peppers.
Cook for 2 to 3 minutes and then place your pan in the oven.
Continue cooking for 10 minutes at 180°. Feel free to pop under the grill at
the end of the cooking time to brown the frittata well.
Leave to cool down and then remove from the pan when cold.
Before serving, cut into small squares and stack using a small cocktail stick
to hold in place.
Paleo Tip
Espelette pepper comes from South America originally but it has been
produced in the Basque Country since the 16th century. At that time it was
cultivated as a medicinal plant because it also has antiseptic properties.
Energy Salad
Cooking: 0 minutes
Method
Carefully wash the cherry tomatoes and halve them.
Wash the apple and finely chop into small julienne-style strips with a very
sharp knife. Place in a dish and sprinkle with a little lemon juice.
Using a mandolin, finely shred the red cabbage.
On a serving dish, arrange the green apple sticks in the centre. Next add a
pretty bed of finely chopped red cabbage on top and garnish with the cherry
tomato halves.
Sprinkle over the sunflower seeds.
Add a dash of toasted sesame oil and season to taste with salt.
Finally, add the fresh sprouted seeds which will add crunch and flavour to
this refreshing salad.
Paleo Tip
Sprouted seeds have exceptional nutritional properties because they are

made up of numerous vitamins, minerals, trace elements, amino acids and
enzymes. They provide fibre and plant proteins while lending a touch of
originality to your dishes.
Vitamin-Rich Gazpacho
Cooking: 0 minutes
Method
Peel and deseed the tomatoes. Finely dice the flesh. Chop the cucumber,
deseed and cut into pieces.
Halve the pepper, remove the seeds and the white pith and then dice.
Peel the shallot and the garlic, then finely chop.
Place all the prepared ingredients into a blender with the olive oil, water
and vinegar and blend thoroughly.
Season to taste.
If you are in a hurry, you can put the soup into the freezer for 30 minutes.
Otherwise, chill for several hours in the refrigerator.
Serve the gazpacho very cold!

You can sprinkle a little gomasio over the top or cubes of fresh tomato and
cucumber.
Paleo Tip
Cucumber contains more than 95% water and therefore very few calories. It
is ideal for anyone watching their weight. Cucumber water stimulates fat
burning and combats water retention in the body by both effectively
hydrating tissue, due to its high potassium content, and by improving
lymphatic circulation.
Quinoa Tabbouleh
Cooking: 0 minutes
Method
To sprout the quinoa, soak the seeds overnight.
The next morning, rinse them well and drain in a sieve.
Leave the seeds in the sieve all day in a dark place (under a dark cloth or in
a cupboard). You will see tiny sprouts by that evening.
The following morning, or the evening after, rinse thoroughly. The sprouted
quinoa will then be ready to eat without cooking. It can be kept for up to 3
days in the refrigerator.
Deseed the cucumber if necessary but do not peel. Finely dice it.
Scald and peel the tomatoes. Cut the flesh into small pieces.
Finely chop half a shallot.

Place the vegetables in a bowl and season with the olive oil, lemon juice,
salt and five of the six mint leaves, finely chopped.
Combine all the other ingredients, in other words the sprouted quinoa and
the raisins, with the vegetables.
It is preferable to leave this to marinade in the refrigerator for at least two

hours before serving so the flavours can develop.
Paleo Tip
Quinoa, or "rice of the Incas", is not a grain but a vegetable, a close relative
of spinach and chard. Its small seeds are rich in protein with excellent
nutritional properties and do not contain gluten. It belongs to the so-called
tolerated foods according to many followers of the Paleo diet so it should be
consumed in moderation.
Beetroot Carpaccio with Pears
Cooking: 0 minutes
Method
Peel the beetroots and finely slice with a mandolin or a very sharp knife.
Arrange in a shallow dish with a dash of hazelnut oil and the lemon juice.
Cover with cling film and set aside in the refrigerator for 4 hours to allow
the marinade to infuse the beetroots slightly.
Coarsely chop the hazelnuts.
When ready to serve, peel the pear and slice into fine strips, a few
millimetres thick.
Arrange the beetroot slices in a rosette pattern on beautiful white plates.
Place the pear slices in the centre and sprinkle with the chopped hazelnuts.
Drizzle over a dash of hazelnut oil.

Season to taste with the fleur de sel. Serve immediately.
Paleo Tip
Thanks to its high vitamin B and folic acid (vitamin B9) content, beetroot is
one of the best antioxidant vegetables. It also helps to combat anaemia and
fatigue.
Salmon and Prawn Tartare
Cooking: 0 minutes
Method
be collected. Cut them in half and squeeze.
With a very sharp knife, chop the salmon steak into 1 cm cubes.
Select two prawns to garnish then shell the others. Finely dice them. Place
these pieces in a bowl.
Add the juice from the lemon and lime and mix well so that the fish and
shellfish cubes are well coated on all sides.
Finely chop half a shallot and incorporate it into the mixture along with a
spoonful of olive oil.
Chill for 2 hours minimum.

Serve cold in spoonfuls for a starter or arrange the tartare into a nice dome
for a festive main!
Paleo Tip
Fish and shellfish are extremely good sources of protein because they
contain the nine amino acids that are essential for our bodies. Flavourful
and low in calories, prawns can liven up your dishes by giving them a
festive and luxury element!
Yellow Courgette and Carrot Salad
Cooking: 5 minutes
Method
Wash the carrots and then top and tail. Using a peeler, create strips along the
length.
Wash the yellow courgette and grate it or create fine spaghetti-like strips
with a mandolin or vegetable peeler.
In a frying pan, heat a dash of olive oil and sauté the garlic.
Add the carrot strips and courgette spaghetti and cook over a medium heat
for 5 minutes making sure the vegetables remain slightly crunchy.
Add salt to taste.
Allow to cool down and then refrigerate for several hours.
Toast the pine nuts in a dry frying pan until golden brown then set aside to
return to room temperature.
Serve the salad well chilled with the cooled toasted pine nuts.
Paleo Tip
Pine nuts are delicately flavoured and relatively rich in plant protein.
Moreover, the fat content in pine nuts largely consists of fats that are "good"
for your health.
Vegetarian Maki Rolls
Cooking: 25 minutes
Method
Peel the carrots and cucumber.
Cut one carrot and the half cucumber into thin strips 1/2cm thick and chill.
Slice the remaining three carrots and cook them in the vegetable stock for
20 minutes.
After cooking, blend to obtain a smooth, velvety purée.
Reheat this purée gently and incorporate the agar agar, stirring well. Return
to the boil for one minute.
Place cling film followed by a sheet of seaweed onto a mat. Put the carrot
purée onto 1/2cm up to 2cm from the edge of the seaweed sheet.
Add the sprouted quinoa seeds and sprinkle over the gomasio.
Next, 4cm from the edge, place the carrot and cucumber strips across the
entire width of your seaweed sheet.
Using the mat, form your rolls, tightening well using the cling film to help
you.
Refrigerate your rolls for at least two hours, wrapped in the cling film.
When ready to serve, cut into 3cm segments using a very sharp, moistened
knife.
Paleo Tip
Nori sheets have been used by the Asians since time immemorial. They
have a very sophisticated taste and high nutritional value (vitamins A, C, E,
B12, iron, copper, magnesium).
Stuffed Peppers
Cooking: 45 minutes
Method
Soak the cashew nuts for one to two hours.
Wash your peppers and cut off the tops. Remove the seeds and any white
pith. Salt very lightly and place them in an ovenproof dish.
Peel the onion.
Drain the cashew nuts and process to a sand-like consistency.
Add the onion and blend again.
Combine the beef mince with this mixture using your processor.
Add the egg, chopped basil and salt and pulse for a few seconds with the
processor to obtain a well-blended paste.
Fill the empty peppers with this meat stuffing.
Add 100ml of water to the dish.
Bake for 45 minutes.
This meat and cashew nut mixture can also be used to stuff courgettes,
tomatoes or aubergines.
Paleo Tip
The fruit of the cashew tree, a tree native to Brazil, cashew nuts are an
energy-boosting food with excellent nutritional properties. Hence, just 30g
of cashew nuts contains up to 25% of the RDA (Recommended Daily
Allowance) of magnesium.
MAINS
Caponata
Cooking: 15 minutes
Method
Chop the celery stalk into small segments.
Peel and finely chop the onion.
Dice the aubergines into 1cm cubes.
Scald the tomatoes in boiling water, then peel. Cut the flesh into small
pieces.
Heat a frying pan with a good dash of olive oil. Sauté the onions and the
sliced celery. Once the onions and celery have softened, add the aubergines.
Sauté the aubergines in the olive oil together with the onions and celery.
When the aubergines are cooked through (approximately 10 minutes), add
the tomatoes, capers and olive oil. Pour in the balsamic vinegar and mix
well. Continue to cook over a low heat for 5 minutes, uncovered, to allow
the vinegar to evaporate. Season to taste.
This aubergine salad, Sicilian in origin, is best served cold on a bed of

iceberg lettuce.
Paleo Tip
Capers are particularly tasty condiments used in numerous Mediterranean

dishes. They are diuretic, stimulate the liver and are extremely rich in
vitamin C.
Beef & Carrot Stew
Cooking: 50 minutes
Method
Wash and peel the carrots. Finely slice them.
In a pan, sauté the onions in a dash of olive oil.
Once the onions are cooked, add the beef, chopped into 3 to 4cm pieces,
and brown for 5 minutes, turning to seal on all sides.
Add the beef stock so that the meat is covered then add a little fresh thyme.
Cover and simmer over a gentle heat for at least 45 minutes.
15 minutes before the end of cooking, add the carrot slices.
Season to taste at the end of the cooking time.

Paleo Tip
Highly popular with adults and children due to their sweet taste, carrots
only contain 33 calories per 100g. They also contain antioxidants which
play a role in preventing cancer and cardiovascular diseases.
Pork Tenderloin with Prunes
Cooking: 45 minutes
Method
In the meantime, finely slice the carrots.
Finely chop the onion.
Cut your tenderloin into large segments 4 to 5cm thick.
In a frying pan, add a little olive oil and brown the tenderloin pieces on all
sides for 2 to 3 minutes over a high heat.
Season to taste.
Remove the meat from the frying pan, reserving the oil for the rest of the
recipe. Set aside to rest on a rack.
Sauté the chopped onion and carrot slices in the frying pan over a medium
heat, stirring frequently until the onions are softened.
Next, add the meat.
Quickly add the tomato purée, spices and prunes.
Mix and adjust the seasoning if necessary.
Cook the meat and sauce mixture over a low heat for 2 minutes.
Transfer to a tagine or casserole dish with a lid.
Bake for 40 minutes at 200°.
Serve with a steamed green bean faggot.

Paleo Tip
Rich in fibre, prunes are best known for their laxative properties. They are
also one of the fruits with the highest potassium content. This trace element
is a major player in the fight against blood acidosis which is responsible for
numerous chronic disorders, in particular, osteoporosis in women.
Spiced Coconut Chicken
Cooking: 40 minutes
Method
Peel and finely chop the onions.
Chop the chicken breast into cubes 2 to 3cm in size.
Heat a wok or pan with a dash of coconut oil over a high heat.
Add the onions and sauté until softened.
Add one spoonful of the spices and mix well to distribute the flavours.
Next, add the diced chicken and sauté for a few minutes, turning
occasionally until browned on all sides.
Once the chicken has browned, add the coconut milk and the remaining
spoonful of spices along with the salt and pepper.
Sprinkle the grated coconut over the mixture.

Stir, then taste and adjust seasoning to taste.
Lower the heat and simmer for 30 minutes over a low heat.
Paleo Tip
A veritable icon in Asian cooking, coconut milk, with its delicate and
sophisticated flavour, contains lots of minerals, including iron, magnesium,
phosphorus and potassium but also selenium. The latter is an antioxidant
that relieves the symptoms of arthritis by reducing joint inflammation.
Courgette Soup
Cooking: 15 minutes
Method
Wash the 2 courgettes but do not peel.
Slice thickly and then dice into cubes measuring 1/2 to 1cm.
In a saucepan, combine the coconut milk, teaspoon of curry powder, salt

and pepper and heat.
As soon as you see the first bubbles, add the courgette pieces.
Reduce the heat immediately.
Simmer over a low heat for 8 to 10 minutes until the courgettes are tender.
The liquid will also thicken up.
Stir occasionally.
After cooking, purée the mixture in a processor or using a hand blender.
Serve hot but be sure to also enjoy its refreshing taste when served cold in
the summer.
Paleo Tip
The courgette is a vegetable originally from America which has become a

symbol of Mediterranean cuisine. Extremely low in calories (10 cals/100g),
its pectin content is an excellent appetite suppressant.
Creamy Shiitake Soup
Cooking: 20 minutes
Method
Rinse the mushrooms well, remove the stalks and slice all except a dozen or
so which should be set aside to garnish.
Heat the coconut oil in a saucepan.
Brown off the whole and chopped mushrooms.
Remove the nicest whole, browned mushrooms and set aside for garnishing
the finished dish.
Once the mushrooms are well browned, pour in the coconut milk all at
once.
Stir and simmer for 2 minutes.
Season to taste.
Lower the heat and continue to cook for 15 minutes.

Purée in a processor or with a hand blender until the soup has a lovely,
creamy consistency. Add a little water if necessary.
Divide the soup in bowls and scatter the warm mushrooms on top.
Serve immediately.
Paleo Tip
The shiitake, or black mushroom, is extremely common in China where it is

cultivated on a massive scale. This mushroom provides numerous nutrients
including copper, selenium, zinc and vitamin D. The latter plays an
essential role for bone health and the maturation of the immune system.
Pork Cutlets with Apple
Cooking: 10 minutes
Method
Wash and scrub the apple well with hot water. Core and quarter, without
peeling.
Heat a dash of coconut oil in a frying pan.
Add the seasoned cutlets to your pan over a high heat. Turn them after 3 to
4 minutes.
Continue cooking until well browned.
Remove the cutlets from the pan and keep warm.
Place the apple quarters and cashew nuts in the frying pan with the cooking
juices from the pork cutlets.
Cook for a few minutes before adding the coconut sugar and water to
caramelise.
Remove from the heat as soon as the apples are tender.
Return the cutlets to the pan and baste with the resulting sauce.
Serve hot!
Paleo Tip
In addition to being a lean cut of meat, pork cutlets are an excellent source
of protein. They provide numerous nutrients including phosphorus,
selenium and zinc which is essential for immune response.
Chicken Nuggets
Cooking: 10 minutes
Method
Chop the chicken into medium-sized cubes.
Beat the eggs in a shallow dish.
Put the grated coconut on one plate and the coconut flour, lightly salted, on
another.
Roll the chicken pieces in the flour and then dip into the egg.
Next, coat with the grated coconut.
Fry the nuggets over a medium heat.

Turn to cook the other side.
Serve with a chilled tomato coulis, seasoned with a spoonful of honey and a
pinch of cinnamon.
Paleo Tip
Chicken breast is a low-calorie meat whilst being a good source of animal

protein. Chicken is renowned for providing significant amounts of niacin or
vitamin B3. This vitamin helps metabolise lipids and also plays a role in
numerous antioxidant responses.
Butternut Squash Soup
Cooking: 20 minutes
Method
Halve the butternut squash and remove the seeds.
Peel the squash with a very sharp knife.
Chop into 3 to 4 cm pieces.
Peel and finely slice the carrots.
Place all the vegetables in a large pan and cover with water.
Cook for 15 to 20 minutes until the vegetables are tender.
Drain, reserving the cooking liquid.
Purée the mixture in a blender, adding the coconut milk.

If the consistency seems too thick, add some of the cooking liquid and
blend again.
Add the spices and season to taste.
Garnish with a few cinnamon-spiced, toasted, dried squash seeds and serve
immediately.
Paleo Tip
As its name suggests, butternut squash has a very delicate, buttery flavour.
It is particularly rich in beta-carotene, lutein and zeaxanthine which are
antioxidant carotenoids that are beneficial to our bodies.
Chicken Tagine with Figs
Cooking: 45 minutes
Method
In the meantime, finely chop the onion.
Chop the chicken into 3 to 4cm segments.
Place a tagine on the stove and heat the coconut oil.
Brown the chicken pieces on all sides for 2 minutes. Salt very lightly.
Remove from the heat, add the whole, dried figs, onion, orange juice,
almonds, cinnamon and almond butter.
Mix gently.
Cover the tagine and bake in the oven for 45 minutes at 200°.
On opening, stir the creamy sauce that has formed during cooking and pour
over the meat to serve.
Paleo Tip
Dried figs are extremely nutritious and have laxative properties. The seeds
have a very nutritious effect on the lining of the digestive tract, eliminating
problematic mucous and combating intestinal fermentation.
Fish Curry
Cooking: 10 minutes
Method
Chop the fish steaks into large pieces.
Peel and finely chop the onion.
Peel the carrot. Using a peeler or a mandolin, cut into good-sized strips
lengthways.
In a wok, sauté the onion in the coconut oil until softened. Add the spices
and mix to distribute the flavours evenly.
Add the coconut milk to the onions.
Add the carrots.
After a minute, add the fish pieces.
Season with salt and pepper and stir gently.

Simmer for 6 to 8 minutes over a medium heat. Use the tip of a knife to
check if cooked.
The sauce will thicken up during cooking.
Paleo Tip
Turmeric is used in Asia to stimulate digestion, in particular because it

increases bile secretion, and for its anti-inflammatory properties linked to
its high circumin content, which is a powerful antioxidant. Studies are
currently underway to prove its effectiveness in treating arthritis and
tendinitis.
Mediterranean Stir Fry
Cooking: 20 minutes
Method
Carefully wash the courgette and aubergine. Top and tail, then cut into 2cm
cubes without peeling.
Halve the pepper, remove the seeds and any white pith. Chop one half of
the pepper into thin strips.
Finely chop the onion and the shallot, chop the garlic and place all of these
in a frying pan with a dash of olive oil. Fry for 5 minutes.
Add the herbes de Provence.
Add the diced courgette and aubergine and the pepper strips to the pan.
Cook for 10 to 15 minutes, stirring occasionally. These vegetables can be

eaten still crunchy.
Once cooked, season to taste with the salt and pepper.
This is an ideal accompaniment for grilled fish and meat.
Paleo Tip
Numerous researchers agree that Mediterranean cuisine is among the

healthiest in the world. According to them, it can reduce the risks of chronic
illnesses, including cancer, in particular thanks to its high omega-3 and
vitamin content.
Turkey Osso Buco
Cooking: 1hr 30
Method
Finely chop the onions and crush the garlic.
Scald the tomatoes in boiling water, then peel. Cut the flesh into small
pieces.
Salt the turkey pieces on all sides before browning in a casserole dish with a
little olive oil.
Remove the browned meat and leave to rest on a rack.
In the same casserole dish, sauté the garlic and onions in a dash of olive oil.
Add the diced tomato once the onions have softened.
Next, add the thyme and tomato purée. Return the meat pieces to the
casserole dish.
Pour in the chicken stock to cover and simmer, covered, over a gentle heat
for 1 1/2 hours.
Serve hot!
Paleo Tip
Turkey is one of the cheapest meats available and is less fatty than chicken.
Rich in protein and also selenium (a mineral that protects against oxidative
stress), it is a food that is nutritionally very beneficial.
Spaghetti with Pesto
Cooking: 40 minutes
Method
Boil the spaghetti squash whole in a large pan of salted water for 40
minutes.
Dry-fry the almonds in a hot frying pan until browned.
Place the almonds, basil and peeled garlic clove in a blender or crush with a
mortar. Season to taste.
Blend the ingredients, gradually adding spoonfuls of olive oil, until a

smooth, creamy pesto is obtained.
Drain the squash and cut in half.
Remove the seeds then, using a fork, scrape out the flesh to separate the
spaghetti strands.
Drain the strands thoroughly.

Arrange the spaghetti on a pretty plate and pour over the almond pesto.
Paleo Tip
Spaghetti squash is a fruit vegetable that is very low in calories, just 40

calories per 100g. Gluten-free, this winter squash is an ideal replacement
for pasta. Try it with a Paleo Bolognese sauce.
Meatballs
Cooking: 2 hours
Method
Scald and peel the tomatoes and chop the flesh.
Peel and finely chop the onions and the shallot.
Rehydrate the black or porcini mushrooms.
In a large bowl, combine the meats with the beaten egg and chopped
shallot, one spoonful of chestnut flour and some salt and pepper until the
mixture resembles a smooth paste.
With slightly damp hands, shape the mixture into balls 4 to 5 cm in

diameter. Roll them in the remaining chestnut flour and cook in a large pan
with a dash of olive oil for a few minutes on each side. Remove from the
pan as soon as the meatballs are browned and leave to rest on a rack.
In the same pan, fry the onion and garlic, adding a dash of olive oil if
necessary. Add the flesh from the 5 tomatoes, the rehydrated mushrooms
and the olives.
Return the meatballs to the pan and add water to cover. Add the two
spoonfuls of almond paste and the cinnamon and mix well.
Simmer very gently for an hour and a half. Taste and add more seasoning if
required at the end of the cooking time.
Paleo Tip
Beef is a highly nutritious red meat and an excellent source of high-quality
protein. Rich in essential vitamins and minerals, meat, when consumed in
moderation, deserves a very special place in our diet.
SWEET TREATS
Raspberry Tartlets
Cooking: 2 hours
Method
Loosen the date paste with a little water or mix a little water with the dried
dates to obtain a thick paste.
Chop the almonds fairly finely in the blender, leaving small pieces.
Combine the almonds and the loosened date paste.
Spread this paste into small tartlet moulds by hand.
Dehydrate, either with a dehydrator at low temperature for 2 hours or in an

oven, preheated and then turned off.
In the meantime, select the nicest looking raspberries and set aside, chilled,
for decoration.
Crush the remaining raspberries with a fork and add the spoonful of honey.
Mix and chill.
Once the tartlet bases have dried out, fill with the raspberry purée and
decorate the top with the fresh raspberries.
Paleo Tip
100g of raspberries provides 25mg of vitamin C, or 30% of the RDA, 22mg

of calcium, 20mg of magnesium and more than 220mg of potassium. This
delightful, low-calorie fruit therefore comes highly recommended.
Coconut Pancakes
Cooking: 3 minutes
Method
Place the coconut flour in a bowl.
In a different bowl, beat the 2 eggs together with the coconut milk.
Add the beaten egg mixture to the flour, stirring continuously and
vigorously until smooth.
Next, add the spoonful of grated coconut.
Heat the coconut oil in a frying pan.
Add a small ladleful of the mixture, wait 1 to 2 minutes until small bubbles
appear and then turn the pancake over. Cook for 1 minute or less on the
other side.
Repeat until all the pancake batter has gone.
Serve with a dash of honey or maple syrup for sweet tooths!

Paleo Tip
Coconut flour is extracted from the coconut meat which is dried, the fat
removed with pressure, and finally ground. It has a very low glycaemic
index (GI: 35) which makes it one of the lowest flours in fast-acting sugars.
Spiced Orange Salad
Cooking: 0 minutes
Method
Peel the oranges and remove the pith. With a very sharp knife, chop off
both ends. Next, finely chop the peel, taking care not to leave behind any
white pith as it has a bitter taste.
Finely slice the oranges and arrange in a dish. Collect the juice from
chopping and pour it over the orange slices.
Also cover them with the lemon juice.
Add the raisins.
Mix the cinnamon stick and star anise into your salad.
Chill for a minimum of two hours to allow the flavours to develop and
diffuse.
If time allows, the raisins can be soaked in a cup of mint tea the day before.
Paleo Tip
Orange is known for its high vitamin C content but this sunshine fruit also
has an alkalising effect, acts as a digestive aid and has anti-inflammatory
properties. It is a fruit well tolerated by diabetics due to its low sugar
content.
Cacao and Chestnut Muffins
Cooking: 20 minutes
Method
In a bowl, combine the chestnut flour, raw cacao and baking powder.
Add a pinch of salt.
In another bowl, beat the eggs with the coconut oil and almond or hazelnut
milk.
Next, add the honey and beat this liquid mixture thoroughly.
Little by little, incorporate the liquid into the dry ingredients, stirring well
after each addition.
Mix together until smooth.

Pour the mixture into a greased muffin tray. Do not overfill the moulds, the
dough will rise during cooking.
Bake in the oven for 20 minutes at 180°.
Wait until the muffins have cooled completely before removing them from
the tray.
Paleo Tip
Chestnut flour is rich in so-called "resistant" starch, in other words, starch

that is digested slowly and, more importantly, incompletely. Your stomach
will feel full without triggering any peaks in your blood sugar level.
Thoroughly cooked chestnut is therefore well tolerated by the intestines,
including more fragile ones.
Pineapple and Pomegranate Carpaccio
Cooking: 0 minutes
Method
be collected.
Cut them in half and squeeze.
Take a sharp knife and peel the pineapple.
Remove all of the eyes.
Using a mandolin, slice very thinly and arrange the slices on a flat dish.
Pour the lemon and lime juice over the pineapple.
Leave to macerate for several hours in the fridge.
Chill the pomegranate as well.
Just before serving, open the pomegranate and remove the small seeds.
Arrange the pineapple slices in a rosette shape and sprinkle over the
pomegranate seeds.
Paleo Tip
Several studies have shown that the bromelin (a proteolytic enzyme)

contained in pineapples has anti-inflammatory and anti-oedematous
properties. It is used in numerous countries for its positive effect on arthritis
and the pain it causes.
Apricot and Almond Cake
Cooking: 15 minutes
Method
Beat the two eggs.
Gradually add the ground almonds, stirring continuously.
Next, add the two spoonfuls of coconut oil.
Add the honey and mix well until the batter is creamy.
Place a base, 1/2 to 1 cm thick, of the mixture into a greased tart mould or
individual moulds.
Chop the fresh apricots into 1/2cm thick segments.
Arrange the apricot pieces in a rosette shape on top of the base.

Bake in the oven for 15 to 20 minutes at 180° until golden.
Make sure the cake has cooled completely before turning it out.
Paleo Tip
The apricot is a fruit that contains a large quantity of carotene or provitamin

A, hence its lovely orange colour. Its composition make it especially
beneficial for skin and eyes. This delicious fruit is easily digested because
its tart flavour stimulates gastric secretions while its fibre is of benefit to
lazy intestines.
Apple and Raisin Compote
Cooking: 15 minutes
Method
Peel and core the apples. Chop them into 1.5cm cubes.
Sprinkle a little lemon juice over the top to stop the fruit going brown.
Put the apple pieces in a pan with the 5 spoonfuls of water.
Cook over a medium heat.
Add the cinnamon. Stir in the spoonful of honey.
Stir to prevent the apples from sticking.
If necessary, add more water during cooking depending on how much water
your fruit contains. Add the raisins and hazelnuts.
Mix well to ensure that the raisins are properly rehydrated from contact
with the apples.
Cook over a medium heat for 10 to 15 minutes. The apples should be
softened but not puréed.
Serve hot or cold to suit your preference.
Paleo Tip
Cinnamon has been a spice well-known and recognised for its anti-
inflammatory, anti-bacterial and anti-oxidant properties for centuries. It is
also a source of additional fibre since one teaspoonful alone provides 2 to 3
grams of fibre.
Dried Fruit Bars
Cooking: 6-8 hours

Method
With a mortar, grind the flax seeds and add 3 tablespoons of water to them.
Leave the ground flax seeds to soak for 10 minutes. This mixture will
become viscous which will help bind everything together.
Coarsely chop the hazelnuts, almonds and cashew nuts.
Finely chop the cranberry pieces or raisins and the other dried fruit.
Mix all the ingredients together to obtain a supple dough.
Shape the bars by hand and place on a special dehydrator baking tray or
oven tray.
Dehydrate, wither with a dehydrator at low temperature for 6 to 8 hours or
in an oven at 40° for 10 hours.
Paleo Tip
Flax seeds have been a part of traditional Chinese medicine since ancient
times. They are a good source of alpha-linoleic from the omega-3 family of
fatty acids. They are used to treat constipation and reduce atherosclerosis
risk factors.
Summer Fruit Vanilla Bavarois
Cooking: 10 minutes
Method
BASE:
Blend the peeled almonds in a food processor.
Place in a bowl.
Mix the dates with a little water to obtain a paste and then add your pre-
ground almonds. Mix again until smooth.
Lightly grease some bottomless moulds, or food cans recycled for this
purpose, with the coconut oil to make turning out easier.
Divide the mixture between the bottomless moulds placed on pretty

presentation plates. Press the mixture down firmly to obtain an even base
approximately ½ cm thick.
Chill in the refrigerator.
BAVAROIS:
Halve the vanilla pod and scrape with a sharp knife to collect the seeds.
Place the vanilla seeds, nuts, 15ml of the water and the spoonful of stevia in
a blender and mix until smooth.
Dilute the agar agar in the remaining 15ml of water.
Bring to the boil, stirring continuously.

Pour the water and diluted agar agar into the blender immediately and pulse
again several times on maximum speed.
Divide the vanilla bavarois between the pre-made bases in the moulds.
Return to the refrigerator and leave overnight.
Just before serving, carefully remove the bavarois from the moulds and
decorate with the summer fruits. These can also be served with a red berry
coulis (made by blending fruit with a spoonful of water and a spoonful of
stevia).
Paleo Tip
Extracted from red algae, agar agar is a 100% plant-based gelling agent,
widely used in Asian cuisine, that has virtually no calories. Extremely high
in soluble fibre (>80%), it forms a gel in the stomach which can increase
feelings of fullness and capture some of the fats and sugars which are then
eliminated into stools directly.
Stuffed Apples
Cooking: 30 minutes
Method
Cut the tops off the apples and set aside.
Core and scrape out the apple flesh, using a knife and a teaspoon, so that the
wall of the apple is only about ½ cm thick.
Quarter the dried apricots.
Place the apples in an ovenproof dish along with the water.
Sprinkle the apples with cinnamon.
Stuff the created cavity with the hazelnuts, almonds, raisins and dried
apricot pieces.
Drizzle with the spoonful of honey.

Place the tops back on the apples and bake in the oven for 30 minutes at
180°.
Paleo Tip
In addition to being a simple and practical snack, apples are excellent

appetite suppressants which are low in calories and high in fibre. They are
full of antioxidants and phenolic compounds that protect our bodies' cells
from ageing.
Paleo Cookies
Cooking: 10 minutes
Method
Blend the bananas and honey well in a food processor or by hand in a

mixing bowl.
Melt the coconut oil if necessary and add to the banana and honey mixture.
Little by little, incorporate the coconut flour and grated coconut.
Mix well and check the consistency of the dough. It should be sufficiently
pliable by hand to be able to shape into small balls.
If it is too thick, loosen with a little almond milk until the right consistency
is obtained. If you do not have almond milk, adding a little water may work
to loosen the dough. If it seems too wet, place in the refrigerator for 10
minutes.
Line a baking sheet with greaseproof paper (or a non-stick baking mat).
Place small balls of the dough, 1cm in diameter, on the sheet, making sure
they are well spaced out as they will spread out during cooking.
Using a spatula, press down on the balls to make them into small puck
shapes.
To make them richer, add coarse chocolate shavings to the top by pressing
them in gently.
Bake in a preheated oven at 200° for 10 minutes. Monitor the cooking

process carefully as it is fairly quick. The cookies should be golden on top.
Leave to cool before eating.
They are beautifully soft and chewy and very rich.

Paleo Tip
The fatty acids contained in the coconut oil are comprised of short and
medium carbon chains. It is quickly digested by the body and constitutes a
source of energy that is therefore not stored.
Sweet Potato Cake
Cooking: 40 minutes
Method
Firstly, steam the sweet potatoes. Once cooked through, peel them.
Preheat to the oven to 200°C.
In a bowl, mash the sweet potatoes well.
Add the cinnamon, paprika, spoonful of honey and olive oil.
Combine well.
Add two whole eggs, one at a time, stirring after each addition.
Separate the other two eggs.
Add the egg yolks to the mixture and beat well.
Beat the remaining egg whites into stiff peaks.

Take a good spoonful of the egg white and carefully and gently fold into the
mixture with a spatula in a figure of eight shape to avoid the egg whites
collapsing.
Repeat until all the egg white has been incorporated.
Pour the mixture into a non-stick cake tin and bake at 200° for 40 minutes.
Serve cold with a cinnamon-spiced fresh apricot coulis.
Paleo Tip
Packed full of antioxidants, a good source of protein and high in fibre, the
sweet potato is a truly healthy food with a low glycaemic index (50 as
opposed to 80 for standard potatoes). In many instances, it can be
substituted for the traditional potato (roasted, soup, sautéed etc.).
Thin Apple Tartlets
Cooking: 0 minutes
Method
Chop the hazelnuts fairly finely in the blender, leaving small pieces. The
hazelnuts should resemble sand in appearance.
Combine the hazelnuts with the loosened date paste. Add cinnamon to taste
and mix well to distribute the flavours.
Take a 6cm diameter petit four mould and place a large spoonful of the
mixture at the bottom. Press down with the pusher until the dough is only a
few millimetres thick.
Repeat to make the other three thin tartlets.
Place the tartlets in the fridge to harden a little while you prepare the apples.
Peel and core the four apples.

Take a mandolin or very sharp knife and chop the apples into very thin
slices.
Once cut, put the slices in a dish and pour the lemon juice over to stop the
fruit from going brown in the open air.
Take out the thin tartlets and arrange the lemony apple slices on top in a fan
shape.
Serve immediately or leave in the refrigerator for a fresher taste.
Paleo Tip
Regular consumption of hazelnuts, which are rich in mono-unsaturated fatty
acids, can help reduce bad cholesterol. Hazelnuts can also reduce the risk of
cardiovascular diseases and type 2 diabetes.
Pan-Fried Pineapple
Cooking: 5 minutes
Method
Using a very sharp knife, peel the pineapple. Remove the eyes.
Thinly slice with a mandolin or sharp knife.
Mix the 3 spoonfuls of coconut sugar with the water and add the vanilla
seeds. To obtain the seeds, split the vanilla pod open and collect the seeds
with a knife.
Fry the pineapple slices for 2 minutes on each side.
Once both sides are browned, add the sugar water.
Lower the heat and leave the sauce to thicken for 1 minute to achieve a
syrupy consistency.
Serve hot with banana honey ice cream or well chilled.

Paleo Tip
Coconut sugar, which is made from the sap of the coconut palm, is used in
the same way as brown sugar. This 100% natural complete sugar has an
extremely low glycaemic index of 24.5 which makes it an ally in the battle
against obesity.
Mango and Banana Smoothies
Cooking: 0 minutes
Method
Peel and chop the mango.

Peel and slice the banana.
Take the coconut milk out of the fridge.
Put the chilled coconut milk and fruit into the blender.
Blend until creamy.
Keep chilled or serve immediately.
Added freshness tip: To make these even more refreshing, the banana slices
can be frozen the night before and can be added to the mango/coconut milk
mixture still frozen.
Paleo Tip
Thanks to its high fibre content and being high in vitamins and antioxidants,
bananas help reduce the risk of certain colorectal cancers and
cardiovascular diseases. Because of its energy content and practicality, this
fruit is a favourite snack among athletes.
Nectarine Panna Cotta
Cooking: 3 minutes
Method
Pour the coconut milk and coconut cream into a pan.
Heat the liquid. Once hot, add the agar agar and mix well until smooth.
Bring to the boil for 2 minutes, stirring continuously.
Remove from the heat and pour into pretty glasses so they are 3/4 full.
Chill for a minimum of 2 hours so the panna cotta can set.
In the meantime, prepare the fruit.
Gently score the skin of the nectarines, making a small cross with a sharp
knife. Boil some water in a pan. Get a bowl ready with some water and ice
cubes.
Place the nectarines in the boiling water for 30 seconds then plunge them
into the iced water. The skin of the nectarines should now come away
easily.
After peeling the nectarines, chop them.
Place the pieces in a blender with the spoonful of stevia. Blend to a smooth
purée. Keep chilled.
Just before serving, arrange the nectarine purée on top of the set panna
cotta.
Serve cold with almond macaroons.
Paleo Tip
Originally from South America, stevia is a natural sweetener that has
sweetening power 300 times greater than sugar while containing zero
calories. Recently permitted in Europe, the use of stevia is proving to be a
valuable tool in the battle against obesity.
Mendiants
Cooking: 5 minutes
Method
Break the bar of chocolate into pieces.
Melt the chocolate together with the coconut oil in a bowl over a pan of
simmering water.
Place a silicone liner or acetate sheet on a stainless steel tray.
Pour a spoonful of the chocolate mixture onto the tray and spread into a
small disc measuring 3 to 4cm in diameter.
Tap the underside of the tray gently to ensure the chocolate spreads evenly.
On top of each disc, place one almond, one hazelnut, one raisin, one
cranberry and 1/2 a cashew nut in the same arrangement.
Gently press the dried fruit and nuts into the chocolate to make sure they
stick properly.
Chill the mendiants for at least 1 hour or leave at room temperature if your
room is sufficiently cool.
Paleo Tip
Dark chocolate is one of nature's blessings. It contains polyphenols which

strengthen the intestinal lining and therefore the immune system. It has
antioxidant properties that are 2 to 3 times higher than in tea.
Trio of Spreads
Cooking: 15 minutes
Method
Paleo Nut:
Blend the hazelnuts to an oily purée in a food processor.
Break the dark chocolate into pieces. Melt in a mixing bowl over a pan of
simmering water.
Add the coconut oil and hazelnut purée to the melted chocolate. Mix well to
combine. Can be kept at room temperature for one week or two weeks in
the fridge if it lasts that long!
Vanilla Chestnut Purée:
Drain the chestnuts.
Two options: either blend the hazelnuts to a smooth purée or crush with a
potato masher for a coarser texture.
Halve the vanilla pod and scrape with a sharp knife to collect the seeds. In a
pan, prepare your syrup: pour in the water, honey and vanilla seeds.
Bring the mixture to the boil gently over a medium heat.
Once the syrup starts to boil, add the chestnut purée. Reduce the heat and
stir continuously. After a few minutes, the cream will start to turn a lovely
colour and will have a nice consistency. Remove from the heat.
Leave to rest in the fridge overnight at least before eating to allow the
vanilla and chestnut flavours to develop.
Almond Apricot Cream:
Wash the apricots then halve them and remove the stones. Chop the apricots
into small pieces.
In a pan, add the water and honey (if the apricots are not so ripe, otherwise
the sugar in the fruit will suffice), the chopped apricots and the cinnamon.
Leave to cook for approximately 10 minutes over a gentle heat, stirring
occasionally.
Once the apricots are stewed, process the mixture to a smooth purée in a
blender. Next, add the almond paste and blend again to combine the two
purées thoroughly.
The cream can be kept in the refrigerator for one week.

Paleo Tip
Almonds are dried fruit that are extremely high in energy because 80% of
their calorie content comes from mono-unsaturated fatty acids. Several
studies have shown that regular consumption of almonds can reduce bad
cholesterol.
Chestnut Pancakes
Cooking: 3 minutes
Method
Place the chestnut flour in a bowl and make a well in the centre.
In another bowl, beat the 2 eggs.
Add the beaten egg mixture to the flour, stirring continuously and
vigorously until smooth.
Add the almond milk to obtain a good pancake batter consistency.
Heat a little coconut oil in a frying pan.
Add a small ladleful of the mixture, wait 1 to 2 minutes until small bubbles
appear and then turn the pancake over. Cook for 1 minute on the other side.
Repeat until all the batter has gone.
Serve with a dash of maple syrup or a Paleo vanilla chestnut cream for extra
richness!
Paleo Tip
Chestnuts do not contain gluten and help provide coeliacs with a suitable
and quality flour. They are particularly rich in minerals and help combat
chronic fatigue.
Chocolate Avocado Mousse
Cooking: 5 minutes
Method
Roughly break up the chocolate with 70% cocoa solids with a knife or by
hand.
Melt gently over a pan of simmering water. Keep warm while preparing the
other ingredients.
Halve the avocado and remove the stone by inserting a sharp knife in the
centre and giving a sharp tug.
Scrape out the avocado flesh using a tablespoon.
Place the avocado, spoonful of honey or stevia and the melted chocolate in
a blender and process until the mixture is smooth.
Divide the mousse between small glasses.
Chill for a minimum of three hours before serving.
Spices (vanilla, cinnamon) can be added to this mousse but it can also be
served with grated coconut or toasted almonds.
Paleo Tip
Thanks to their fibre content, avocados aid digestion whilst providing a

very noticeable feeling of fullness. Another benefit of this fruit: it prevents
peaks in blood sugar levels after meals.
Homemade Almond Milk
Cooking: 0 minutes
Method
Soak the almonds overnight in a bowl of water.

Drain the almonds after soaking for 24 hours.
Place them in a blender with 1 litre of spring water and process several
times so no almond pieces remain and the mixture has a smooth
consistency. The mixture will take on a milky, almost opaque appearance.
Strain this liquid through a cheesecloth or simply a pair of tights.
Press down well to make the almond milk drain through.
You should be left with a fairly dry almond pulp which will come in very
useful for making Paleo desserts.
The almond milk can be kept in the refrigerator for 3 to 4 full days.
Cinnamon, vanilla and stevia can be added for extra richness!

Paleo Tip
Almond milk does not contain lactose, the milk sugar that most adults are
unable to digest properly. A glass of almond milk only contains 60 calories
compared with 150 in whole milk, 120 in semi-skimmed and 85 in
skimmed milk!
Chocolate Chunk Cookies
Cooking: 15 minutes
Method
Combine the chestnut flour, almond pulp and powdered stevia.
Break the dark chocolate up into small chunks.
Place the dry ingredients in a bowl, make a well in the centre and pour in
the egg and the spoonful of coconut oil, melted if necessary. Add the honey
at this stage if you prefer to use that instead of stevia.
Mix vigorously, adding the almond milk until the mixture forms a malleable
dough that is not too wet.
Chill the dough for 30 minutes.
Preheat to the oven to 200°C.
Place small balls of the dough onto a non-stick tray, spacing them out well
and adding chocolate chunks to the top.
Cook for 15 minutes at 200°C.
Serve warm with a glass of homemade almond milk for a healthy snack that
is gentle on the body!
Paleo Tip
Chestnut flour has a pleasant flavour. It is naturally gluten-free and rich in

slow carbohydrates and fibre. These cookies are filling and will provide a
boost of energy throughout the morning, preventing the 11 o'clock mid-
morning slump.
No-Bake Chocolate Treats
Cooking: 6 hours
Method
Grind the flax seeds with a pestle and mortar or in a food processor.
Soak the ground flax seeds for 10 minutes by covering them with water.
This mixture will become viscous which will help bind everything together.
Loosen the date paste with a little water or mix some water in with the dried
Mix together with hydrated ground flax seeds, the sesame seeds and the
date paste into a malleable dough.
Shape into small discs by hand and lay out on a special dehydrator baking
tray or oven tray.
Dehydrate with a dehydrator at low temperature for 6 hours, turning

halfway through. They can also be dehydrated in an oven at low
temperature. Once the no-bake biscuits are dehydrated, move on to
preparing the chocolate topping.
Break the dark chocolate into pieces. Melt in a mixing bowl over a pan of
simmering water. Add the spoonful of coconut oil for shine and mix well.
Pour the melted chocolate over the top of your biscuits and chill to harden
the chocolate.
Paleo Tip
Flax seeds contain numerous omega-3 fatty acids and good amounts of
soluble fibre. Regular consumption can reduce the risks of cardiovascular
diseases, breast and colon cancer and, in men, the risks of prostate cancer.
To gain the full benefit of their properties, the seeds must be ground first.
Cacao Coconut Tartlets
Cooking: 4 hours
Method
Place the coconut in a bowl and add the egg white. Mix to a dough.
Using your fingers, press the dough down into non-stick tartlet moulds so
the entire mould is covered with a minimum 5mm layer. Take care to pack
the dough down well with your fingers.
Place the tartlet bases in a dehydrator for 4 to 5 hours at low temperature.
At the end of the dehydrating time, prepare the chocolate shell.
Break the dark chocolate into pieces. Melt in a bowl over a pan of
simmering water.
Add the spoonful of coconut oil and mix well.
Carefully turn out the coconut tartlets.
Leave the melted chocolate to cool for five minutes then pour over the
bases.
Chill the cacao coconut tartlets for one and a half hours minimum before
serving.
Paleo Tip
The coconut, the fruit of the coconut tree, has been eaten in some exotic
countries since time immemorial for its bactericidal, anti-parasitic,
hypoglycaemic and immunity-stimulating properties. It is a truly healthy
Paleo food worthy of rediscovering.
Energy Bites
Cooking: 4 hours
Method
Almond Apricot:
Loosen the apricot paste with a little water or mix a little water with the
dried apricots to obtain a thick paste.
Coarsely chop the peeled almonds.
Mix all the ingredients together to obtain a supple dough.
Shape into nut-sized balls by hand.
Banana Coconut:

Purée the banana and add the coconut until the dough can be shaped by
hand.
Chill the mixture if necessary.
Shape into small balls and sprinkle with grated coconut.
Place the energy bites in a dehydrator for 4 hours at 40°C
These can be kept for one week or longer in a sealed container.
Serve cold as a snack!

Paleo Tip
Vitamin C is destroyed at 60°. Mineral salts can no longer be assimilated at

100° and all vitamins are destroyed at 110°. These dehydrated, not cooked,
energy bites therefore retain all of their nutritional potential and provide a
tasty snack whilst combining health with pleasure!
Forest Fruit Ice Cream
Cooking: 0 minutes
Method
Freeze the forest fruits overnight the day before preparing your ice cream.
Put the banana slices in a blender together with the frozen fruit and the egg
white.
Blend until creamy.
Serve this extremely tasty Paleo ice cream immediately.
It can also be stored in ice cube trays and frozen.
5 minutes before serving, remove the forest fruit ice cream cubes and
process in a blender.
Frozen mango can be used in place of the forest fruits for a more exotic
touch!
Paleo Tip
Popular since prehistoric times, forest fruits grow naturally in the temperate
regions of Europe, Asia and North America. They contain vitamins (C, B
and E) and numerous minerals (zinc, iron etc.) which make them fruit with
multiple medicinal properties.
Lemon Bavarois
Preparation: 1 hour
Cooking: 10 minutes
Method
BAVAROIS:
Place the nuts together with 15ml water and the spoonful of honey in a food
processor and blend until smooth.
Dilute the agar agar in the remaining 15ml of water.
Bring to the boil, stirring continuously.
Pour the water and agar agar into the processor immediately and pulse
Divide the bavarois between petit four moulds placed on pretty plates.
Refrigerate for at least 4 hours.
LEMON GLAZE:
Take the lemons and roll them around on your work surface, applying light
pressure with your hands, to maximise the amount of juice to be collected.
Cut them in half and squeeze, removing any pips if necessary.
Dilute the agar agar in 30ml of water. Bring to the boil, whisking
continuously.
Pour the water and agar agar into the blender with the lemon juice
immediately and pulse again several times on maximum speed.
Finely slice the lime.

Place a thin slice of lime on top of the bavarois and top with the glaze, still
liquid but cooled slightly.
If you have glaze left over, place in a mould in the fridge and just before
serving, cut small cubes of lemon jelly and sprinkle around the bavarois.
Return to the refrigerator and leave to set overnight.
To serve, very carefully remove the well-chilled lemon bavarois from the
mould.
Paleo Tip
Cashew nuts are among the oilseeds that contain the fewest lipids. They are
a good source of mono-unsaturated fatty acids and the most beneficial
vitamins and minerals (vitamins E, B1, B2 and K, magnesium, copper and
phosphorous etc.) which makes them an extremely healthy food.
Prune Flans
Cooking: 25 minutes
Method

Break the eggs into a bowl.
Beat well.
Add the almond milk and mix to combine.
Pour the mixture into round dishes 10cm in diameter, filling them halfway.
Stone the prunes and soak them in a little hot water to rehydrate them
slightly.
Next, arrange them in a rosette pattern in the small dishes containing the
batter.
Bake over a pan of water for 25 minutes at 200°.

Paleo Tip
Contrary to popular belief, numerous scientific studies have shown that

eating two eggs a day does not raise cholesterol levels. Eggs are full of
good nutrients so don't deprive yourself!
Strawberry Mousse
Cooking: 5 minutes
Method
Wash and hull the strawberries. Halve or quarter them depending on size.
Place the strawberries, nuts, 15ml of water and the spoonful of stevia in a
blender and process until smooth.
Dilute the agar agar in the remaining 15ml of water. Bring to the boil,
stirring continuously.
Pour the water and diluted agar agar into the blender immediately and pulse
Whisk the egg whites with a pinch of salt until stiff peaks form.
Always use a wooden spoon or a spatula to fold the egg whites into the
mixture gently. The egg whites have to be lifted up gently by making a
figure of eight shape with the spoon and not mixed like with a whisk.
Once all combined, divide the mousse between small bowls or serving
glasses.
Leave in the refrigerator for at least 4/5 hours.
Paleo Tip
Strawberries are extremely popular for their taste but they also have lots of
other benefits. In fact, strawberries contain twice as much vitamin C as
oranges or lemons. Invigorating, remineralising, purifying and detoxifying,
they have a regulatory effect on the nervous, hepatic and immune systems.
Autumn Jelly
Cooking: 10 minutes
Method
Wash the apples and pears. Peel and core the fruit and chop into 1cm cubes.
Place in a pan with 100ml of water, the pinch of ground cinnamon and the
spoonful of honey.
Heat the mixture to soften the fruit.
Add more water as required depending on the water content of your fruit.
Once the fruit has softened, add the agar agar and stir continuously.
Remove from the heat after 2 to 3 minutes.
Place the mixture in petit four moulds and refrigerate for a minimum of
three hours to allow the jelly to set.
Turn out of the mould and serve well chilled.

Paleo Tip
Pears make the perfect accompaniment for sweet yet salty dishes. Its high
insoluble dietary fibre content means it can help regulate bowel function
while providing numerous vitamins.
Warning
Under no circumstances should the information contained in this book

be deemed medical advice. Seek the advice of a medical practitioner before
making any decisions affecting your health.
If you choose to follow this regime without your doctor's consent, you
do so at your own risk and accept full responsibility for your actions.
The author may therefore, consequently and under any circumstances,

not be held liable for injury, health-related problems or other adverse
physical or psychological effects which may result from the use or
interpretation of this information.
Your Review and Word-of-Mouth Recommendations
Will Make a Difference
Reviews and word-of-mouth recommendations are crucial for any author to

succeed. If you enjoyed this book, please leave a review, even if it is only a
line or two, and tell your friends about it. It will help the author bring you
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Your support is greatly appreciated!

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1 To be consumed in moderation
2 4 épices: a blend of ground pepper, cloves, nutmeg and ginger.
3 To be consumed in moderation
4 The content of this book has not been written by a doctor and is not intended to be a substitute for
the advice of a medical professional.
5 Hot paprika can be substituted for the Espelette pepper.
6 Asian condiment made from sesame seeds, seaweed and salt.
7 A type of hand-harvested sea salt, usually larger crystals.
8 Vegetarian alternative to gelatin
Reheat this purée gently and incorporate the agar agar, stirring well. Return
to the boil for one minute.
Beat the 4 eggs and season with a pinch of the Espelette pepper and the salt.
Season to taste with the fleur de sel. Serve immediately.
You can sprinkle a little gomasio over the top or cubes of fresh tomato and
cucumber.
SPICES AND SALT: Herbes de Provence, oregano, cumin, turmeric,

paprika, curry, sea salt, pepper, mixed peppercorns, ginger, basil,
chives, chilli, blend of 4 spices, thyme, vanilla, capers, gherkins etc.
NATURAL SUGARS: Honey, maple syrup, coconut sugar, stevia,
panela.
While a diet of any kind always comes with restrictions, it should be

emphasised here that the Paleo diet in particular brings with it numerous
and essential benefits. Moreover, I am certain that you will soon see for
yourselves the initial benefits that will come to complete this non-
exhaustive list.
LIST OF "PALEO-TOLERATED" FOODS

Paleo Diet - Gluten Free and Lactose Free by Alicia Ludivine

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Table of Contents

Paleo Diet - Gluten Free and Lactose Free

Translated by Fiona Busfield

“Paleo Diet - Gluten Free and Lactose Free”

Written By Alicia Ludivine

Copyright © 2015 Alicia Ludivine

All rights reserved

Distributed by Babelcube, Inc.

Translated by Fiona Busfield

“Babelcube Books” and “Babelcube” are trademarks of Babelcube Inc.

Gluten Free and Lactose Free

and my better half for his support.

The basic premise is simple. 200,000 years separate us from our

I would encourage anyone who is curious or undecided to read the

To keep it simple and concise, here is a quick definition of the Paleo

P refer fresh seasonal fruit and vegetables.

A dd more protein: meat, fish and eggs.

E xclude all dairy products and grains.

O mit pulses and all industrially processed products.

The pyramid of Paleo foods can be summarised as follows:

MEAT, POULTRY AND EGGS:

Chicken, goose and quail's eggs.

FRUIT AND VEGETABLES:

SEEDS AND NUTS:

Avocado, sprouted seeds (alfalfa, radish, watercress etc.), olives,

SPICES AND SALT: Herbes de Provence, oregano, cumin, turmeric,

LIST OF "PALEO-PROHIBITED" FOODS

SUGARS AND STARCHES: Brown and white sugar, potatoes, sweets,

FATS: Sunflower, peanut, corn, rapeseed and palm oils, margarine,

DAIRY PRODUCTS: Milk, butter, cheese, yoghurt and milk-based

Dark chocolate with more than 70% cocoa solids

Dried fruit: raisins, bananas, apricots, figs, dates, prunes etc.

While a diet of any kind always comes with restrictions, it should be

In summary, an increase in physical fitness and mental wellbeing,

My own experience is quite informative in this area. At just over 35, I

Halve the avocado and remove the stone.

Peel the avocado.

Using a knife, dice the avocado halves.

Place the avocado pieces in a bowl.

Add them to the mixture.

Season to taste with salt.

Mix to evenly distribute the flavours and the lemon juice.

Serve this salsa with crunchy sprouted alfalfa or radish seeds.

Cooking: 6-8 hours

Drain the cashew nuts and discard the soaking liquid.

Chill for 2 hours minimum.

Grind the flax seeds in a mortar.

Dehydrate, either with a dehydrator at low temperature for 6 to 8 hours,

Sunflower seeds are rich in calcium, magnesium, vitamin B, fat-soluble

Sprinkle the mango cubes with 2 tablespoons of lemon juice.

Halve or quarter the cherry tomatoes depending on their size.

Season to taste with salt and pepper.

Chill for at least 1 hour prior to serving.

Place these pieces in a bowl.

Peel the mango and take one half.

Chop into cubes the same size as the tuna.

Add them to the mixture.

Season to taste with salt.

Mix to evenly distribute the flavours and the lemon juice.

Chill for a minimum of 2 hours to allow the flavours to develop.

Arrange in circles for an elegant presentation.

Peel and finely chop the onion and garlic cloves.

Cook for a further 15 to 20 minutes.