Stone Age Diet

Homemade Beef Broth
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4 pounds meaty beef soup bones (beef shanks or short ribs)
3 medium carrots, cut into chunks
3 celery ribs, cut into chunks
2 medium onions, quartered
1/2 cup warm water
3 bay leaves
3 garlic cloves
8-10 whole peppercorns
3-4 sprigs fresh parsley
1 teaspoon EACH dried thyme, marjoram, and oregano
3 quarts cold water

Place soup bones in a large roasting pan. Bake, uncovered, at 450F for 30
minutes. Add carrots, celery and onions. Bake 30 minutes longer; drain fat.

With a slotted spoon, transfer bones and vegetables to a soup kettle. Add
warm water to the roasting pan; stir to loosen browned bits from pan.
Transfer pan juices to the kettle. Add seasonings and enough cold water
just to cover. Slowly bring to a boil, about 30 minutes. Reduce heat;
simmer, uncovered, for 4-5 hours, skimming the surface as foam rises. If
necessary, add hot water during the first 2 hours to keep ingredients
covered. Set beef bones aside until cool enough to handle. Remove meat form
bones; give bones to favorite dog, save meat for your own use. Strain
broth, discarding vegetables and seasonings. Refrigerate for 8 hours or
overnight. Skim fat from surface. Makes about 2-1/2 quarts.

Zesty Salmon Patties
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1 (14 3/4-oz.) can salmon, drained
1/2 cup almond flour
1/4 cup finely chopped onion
1/4 cup homemade mayonnaise
1 tablespoon prepared horseradish
2 eggs, slightly beaten
2 tablespoons olive oil

In large bowl, combine all ingredients except oil; mix well. Form salmon
mixture into four 4-inch patties. Add oil to large skillet over medium
heat. Fry patties 6-8 minutes or until golden brown, turning once during
cooking.

Walnut Stuffed Trout
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6 very fresh trouts, boned, heads on (OK, heads can be removed if you want)
2 Tbsp olive oil (substitute for 1/4 c. butter in original recipe)
1 cup walnuts
2 shallots
1/2 bunch parsley
1/2 tsp. pepper
1/4 cup olive oil (substitute for 1/2 c. butter in original recipe)
lemon, parsley, and seedless grapes for garnish

Rinse and dry the trout. Make stuffing: chop walnuts in a food processor
until they are fine (save 6 walnuts for garnish). Remove. Chop shallots
with metal blade. Add parsley and chop. Add 2 Tbsp oil, seasonings and nuts
and mix. Spread this mixture inside of trout. Reserve 1 Tbsp of stuffing
for each trout for garnish. Put the 1/4 cup oil in a skillet and sauté each
trout for about 8-10 minutes on each side or until nicely browned. Serve on
a platter with reserved stuffing and a walnut on each trout, garnish with
lemon, parsley and grapes. Can do ahead.

Beef Heart
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Beef heart (or deer heart) is excellent! We slice it very thin and saute it
in some oil with the regular seasonings– garlic, salt, pepper, etc. We have
also “breaded” it by dipping slices in egg, then in crushed pork rinds and
then fry it up. Takes a little longer to cook, because it is very lean.
Just use it in any way you’d use a tougher cut of meat. We don’t think
that it has any “different” or stronger flavor– like liver– it’s just a big
muscle with a little different texture because cardiac muscle is a little
different than skeletal muscle.

Rabbit Roasted with Sweet Fennel
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Preparation time: 30 minutes
Cooking time: 2 hours
Yield: 4 to 5 servings

2 1/2-2 3/4-pound rabbit, cut into 8 to 10 serving pieces
5 cloves garlic, peeled
2-inch sprig fresh rosemary or 1 1/2 teaspoons dried
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 bulbs fresh fennel, cored, cut into 1 1/2-inch wedges
1 large onion, cut into 1 1/2-inch wedges
3 ounces pancetta (unsmoked Italian bacon), minced
1 teaspoon fennel seed, coarsely ground
1/2 cup coarsely chopped fennel tops
1/4 cup extra-virgin olive oil
3/4 vegetable broth
1/2 cup low-sodium chicken stock

1. The night before cooking, rinse and dry the rabbit pieces. Use a mortar
and pestle or a knife on a cutting board to make a paste of 2 garlic
cloves, the rosemary, salt and pepper. Rub the paste over the rabbit
pieces. Put them on a plate, cover lightly with plastic wrap and
refrigerate.
2. Heat the oven to 350 degrees. Have ready a shallow roasting pan large
enough to hold the rabbit in a single layer, with space for the vegetables.
Arrange the rabbit pieces in the pan. Dab the rabbit pieces with any
seasoning rub that may have been left on the plate. Scatter the fennel,
onion, pancetta, remaining 2 cloves garlic, fennel seed and half the fennel
tops over the rabbit. Sprinkle with the olive oil and a bit of salt and
pepper. Roast 30 minutes, basting often with the pan juices. Pour in 1/2
the broth and roast another 1 hour. Baste often, turning the pieces
occasionally. Add a little water to the pan if the pan is dry.
3. Increase the heat to 450 degrees, cook until the rabbit is golden brown,
about 10 minutes. Turn the rabbit and vegetable pieces and roast until
golden on the other side, basting once with the pan juices, about 10
minutes.
4. Transfer the rabbit and vegetables to a heated platter and keep them
warm in the turned off oven with the door open. Quickly make a pan sauce by
setting the roasting pan over two stove burners turned to high. Add
remaining 1/4 cup broth and the stock. Scrape up the brown glaze from the
bottom of the roasting pan as the liquids boil down by about half, 3 to 5
minutes. Scatter the remaining fennel leaves over the rabbit. Pass the
sauce with the rabbit at the table.

Grilled Pork Chops (must do ahead)
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1/4 cup fresh lemon juice
2 Tbsp olive oil
3 garlic cloves, minced
1/4 tsp. ground thyme
1/4 tsp. dried oregano
1/4 tsp. black pepper
6 pork chops, 1 inch thick

In a shallow dish, blend all ingredients, except meat. Add pork chops.
Cover and chill 12 hours or overnight, turning meat occasionally. To serve,
remove meat from marinade. Grill over hot coals 15-20 minutes per side or
until done. Baste chops with marinade during grilling.

Cookie Recipe
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2 Cups walnuts
1/8 cup raw, unfiltered honey (more or less to taste)
1 Tb. cinnamon
2 egg whites, whisked till frothy

Grind nuts and cinnamon in blender or food processor. Stir in honey.
Combine with egg whites. Drop by teaspoon on oiled cookie sheet. Bake at
350 degrees 15 minutes. Cookies will be soft; do not overbake. Makes 15
cookies. I think this would work well for a pie crust too.

Paleo Pancakes
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1 egg
1/4 cup of ground almonds
1/4 cup of coconut milk

Cook as regular pancakes in coconut butter or other fat or if you are
raw/paleo, drink it or eat as a pudding.

Sometimes I cook this as I would an oven pancake: Preheat oven. Heat the
pan (a cast iron frying pan works the best) in a 425F oven until hot, add
some olive oil, coconut butter, or coconut oil to the pan (1 tablespoon)
and then add the egg mixture. Cook for 10 minutes. No turning. It won’t
puff up like the ones made with rice flour instead of almonds, but it
tastes good. There are many recipes for Puffed or Oven pancake on a Search,
but almonds make it paleo and in my opinion more tasty! It resembles
Yorkshire Pudding, but with almonds it doesn’t puff up very well. The
pancake simply slides out of the pan because of all the grease, so it
shouldn’t break apart.

Easy BBQ Pork
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3-5 lb boneless pork roast or a Boston Butt with a small amount of bone
4-5 cloves garlic, minced
1 medium onion, minced
salt and pepper to taste

1 bottle of your favorite bbq sauce (use the NeanderThin recipe) Place the
roast, garlic, and onion in a crock pot on high. Add the salt and pepper
and a little bit of water. Cook on high until you can easily shred the pork
roast with a fork. I would cook this in my crock pot (Rival) for about 5
hours. Remove the roast and shred the meat removing as much of the fat as
possible and the bone. Strain the grease in the crock pot, keeping any bits
of garlic and onion left and throwing out the grease. Place the shredded
meat back into the crock pot, along with the bits of garlic and onion. Pour
the BBQ sauce over all until the meat is covered. Mix well. Continue
cooking the pork in the crock pot for about three hours, on low. Very Good.

Just Plain Chili
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2 pounds of lean ground beef
1 bell pepper
6 cloves garlic
2 Tbsp olive oil
fresh ground pepper to taste
3 Tbsp cumin, or to taste
1 1/2 Tbsp chili powder, or to taste
1 can tomatoes (28-32 oz)

Light coals in grill. While coals are setting, 30-45 minutes, form ground
beef into large patties. Clean, deseed, and chop the pepper. Mince garlic.
In a large deep-shouldered skillet, heat olive oil, milling in fresh pepper
to taste. Add bell pepper and sauté 5-7 minutes. Turn heat off and stir in
minced garlic. Grill patties over coals until medium rare, no more than 5
minutes on each side. Turn heat on high under skillet and place patties in
skillet with garlic, oil, and pepper mixture. Break up patties into small
pieces with spatula and brown meat thoroughly. Add tomatoes. Mash and break
up tomatoes with spatula, and mix in thoroughly. Add enough water to cover
all ingredients, reduce heat to low, and let simmer 2 hours or more.