5 Minute Paleo Recipes

5 Minute Paleo Recipes

Derek Doepker
ExcuseProof.com

Disclaimer:
Copyright 2013, All rights reserved.
No part of this publication may be reproduced, transmitted,
transcribed, stored in a retrieval system, or translated into any
language, in any form, by any means, without the written
permission of the author. Understand that the information
contained in this book is an opinion, and should be used for
personal entertainment purposes only. You are responsible for
your own behavior, and this book is not to be considered
medical, legal, or personal advice. Nor is this book to be
understood as putting forth any cure for any type of acute or
chronic health problems or psychological illness. The programs
and information expressed within this book are not medical
advice, but rather represent the author’s opinions and are solely
for informational and educational purposes. The author is not
responsible in any manner whatsoever for any injury or health
condition that may occur through following the programs and
opinions expressed herein. Dietary information is presented for
informational purposes only and may not be appropriate for all
individuals. Consult with your physician before altering your
diet.

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About The Author....................................................................... 6
About This Book ........................................................................ 7
Dips & Spreads........................................................................... 9

Cashew Dip .......................................................................... 10
Sun Dried Tomato Pesto....................................................... 12
Eggplant Dip......................................................................... 14
Chocolate Ganache ............................................................... 16
Paleo Aioli ............................................................................ 18
Honey Mustard ..................................................................... 20
Snacks and Meals ..................................................................... 22
Scrambled Eggs with Salmon and Dill................................. 22
Tuna Nori Wraps .................................................................. 24
Trail Mix............................................................................... 26
Coconut, Pineapple & Banana Smoothie ............................. 28
Sweet Potato, Apple and Almond Smoothie ........................ 30
Spinach, Raspberry & Almond Smoothie ............................ 32
Avocado, Kale, Apple & Lemon Smoothie.......................... 34
Chocolate Dipped Dried Pineapples with Bacon ................. 36
Coconut Shrimp.................................................................... 38
Kale Salad............................................................................. 40
Fresh Vegetable Salad .......................................................... 42
Chicken Lettuce Wraps ........................................................ 44
Salmon and Cucumber ......................................................... 46
Peppers with Eggplant Dip................................................... 48
Fruit Salad ............................................................................ 50
Carrots and Celery with Almond Butter............................... 52
Chocolate Covered Almonds................................................ 54
Cashew Butter Stuffed Dates................................................ 56

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Turkey Wrap......................................................................... 58
Roast Beef with Sundried Tomato & Spinach Rolls ............ 60
Olive and Egg Salad ............................................................. 62
Braised Cucumbers............................................................... 64
Coconut Chocolate Bananas................................................. 66
Ham & Pickles...................................................................... 68
Lettuce & Sardine Wrap ....................................................... 70
Helpful Resources .................................................................... 72
Conclusion................................................................................ 73

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About The Author

My name is Derek Doepker, and years ago you couldn’t pay
me to eat healthy or exercise. I started out as a 17 year old high
school student who ate fast food every single night and never
did any form of physical activity more intense than lifting the
remote to my TV. After I read about how processed foods
affected the body, I committed myself to making a change. I
discovered how to reprogram my mindset and stick with a
healthy eating plan and exercise routine that allowed me to add
over 30 pounds of muscle in several months, and get a ripped
six pack in the process.

Today, I am a fitness author and founder of Excuse Proof
Fitness at excuseproof.com. Although I’m not a strict believer
in any one particular dietary approach (meaning I remain open
to each person finding what works best for them), I believe
eating closer to how our ancestors is a good starting point.

I put together these recipes because I know if you’re
anything like me, you may find that “not having enough time”
can seem like a huge roadblock to taking control of your health.
It’s easy to sacrifice health for convenience unless you realize
just how stupid simple it can be to eat healthy in a hurry. With
recipes that only take 5 minutes or less to prepare and are
delicious as well, you won’t any excuse to not have the body
you want.

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About This Book

Life places hectic demands on all of us and some days have
unexpected events; work runs later than we wanted, we get
stuck in traffic and suddenly we realize we are hungry. These
are the times when it is the easiest to make a bad choice and
chose a traditional modern processed snack which might feel
good for about 1 minute, until your body starts digesting the
refined and processed foods. Knowing the quick and
convenient snack options available to you will help you to avoid
this common mishap.

When you choose to eat Paleo, you choose to eat lean
proteins, vegetables, fruits, nuts and seeds. Paleo eliminates
dairy, grains & legumes. The Paleo diet is based on the way our
ancestors ate for thousands of years. If you’ve been eating
Paleo for any length of time you probably know the most
common benefits: less digestive distress, less bloating & gas,
stable blood sugar levels & more energy. Eating Paleo
improves your health and vitality giving you more energy and
enjoyment of life.

While there is no absolute definition of what is agreed upon
by every one of what constitutes “Paleo,” for the sake of this
guide, understand that it means all recipes will be gluten-free,
dairy-free, and legume-free in addition to being as minimally
processed as reasonably possible.

This book is Vol 1 in a series of recipes designed to give you
quick and easy Paleo friendly recipes that you can make in a
hurry – 5 minutes give or take. Granted, some recipes may take
a little longer than that if you haven’t prepped some ingredients
first. So it is suggested to prep certain items ahead of time in
bulk such as sauces and hard boiled eggs so they’re ready to use
when needed. And preparing foods in bulk is one of the keys to
eating healthy on a busy schedule regardless of what types of
recipes you’re making. A few recipes may also suggest soaking
ingredients in advance, but the total amount of “actual work”
required will typically still be less than 5 minutes.

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Sauce and smoothie recipes require a food processor or
blender. I personally use a Nutribullet and find it works well
for everything from making green smoothies to processing even
the toughest foods. Some recipes will also call for canned food
(such as canned tuna*) for convenience, but these can easily be
substituted by cooking food in advance and storing in the
refrigerator.

*Note: Tuna and other fish may contain some mercury, so it
is suggested to keep servings limited to several times per week.
To learn more about mercury content in seafood, check out:
http://www.nrdc.org/health/effects/mercury/guide.asp

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Dips & Spreads

Sometimes all you need is the right topping to make a meal
come alive. Making dips and spreads is a great way to turn any
boring food such as raw vegies or plain meat into a delicious
treat. And since you can make these in large batches, you’ll
often find you only have to make these dips and spreads once a
week at most.

A high powered blender such as a Vitamix, Ninja,
Nutribullet, or MagicBullet can all work well for making these.
I prefer the Nutribullet due to its power, the ability to store
sauces in the cup you blend it in, and the ease of cleanup.

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Cashew Dip

Ingredients:
 1 cup raw cashews
 Water
 1 clove garlic
 1 tablespoon lemon juice
 1 tablespoon olive oil
 Pinch of paprika

Directions:
Optional but suggested: Soak cashews in water for at least 2
hours, drain and rinse.
Place cashews in food processor with 2 tablespoons of water, 1
tablespoon of olive oil, lemon juice and garlic blend until very
smooth.

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Sun Dried Tomato Pesto

Ingredients:
 1 cup sun dried tomatoes packed in olive oil
 1 teaspoon garlic
 1 teaspoon Italian blend seasoning
 ¼ cup pine nuts

Directions:
Combine all ingredients in a food processor. Pulse on medium
until a nice paste forms.

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Eggplant Dip

Ingredients:
 2 cups cooked eggplant
 1 clove minced garlic
 ¼ cup cilantro
 Juice of 1 lemon
 1 tablespoon Olive oil.
 Salt and pepper
 Big pinch of cayenne

Directions:
Combine all ingredients in a food processor and blend until
smooth.

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Chocolate Ganache

Ingredients:
 8 oz unsweetened chocolate
 ¼ cup full fat coconut milk
 1 tablespoon honey

Directions:
Place all ingredients in a double boiler over medium heat and
stir until smooth and melted.

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Paleo Aioli

Ingredients:
 2 eggs
 2 tablespoons olive oil
 1 tablespoon lemon juice
 1 teaspoon yellow mustard
 1 teaspoon salt
 ¼ teaspoon cayenne pepper

Directions:
Put the eggs, vinegar & mustard in a blender on low until well
combined. Blend on low until combined. Keep the blender on
and slowly drop by drop add the oil until it is all incorporated
and creamy. To make wasabi aioli, simply add 1 teaspoon
wasabi powder.

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Honey Mustard

Ingredients:
 ¾ cup yellow mustard
 ¼ cup raw honey
 ½ teaspoon garlic
 1 tablespoon onion
 Pinch salt and pepper

Directions:
Combine all ingredients in a food processor and blend until
smooth.

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Snacks and Meals

Scrambled Eggs with Salmon and Dill

Ingredients:
 4 eggs
 ¼ lb smoked salmon
 1 teaspoon dill

Directions:
Beat the eggs in a small bowl season with salt and pepper. Heat
a medium sized skillet then add eggs and dill. Stir the eggs
frequently and when they are almost set, add the salmon and
cook until it is heated and the eggs are done.

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Tuna Nori Wraps

Ingredients:
 ½ lb cooked tuna
 2 avocados, sliced
 2 cups spinach
 ¼ cup paleo aioli
 4 pieces of nori
 Water for nori

Directions:
Lay a piece of nori on a cutting board and fill it with 2 oz tuna,
½ avocado, ½ cup spinach, drizzle with wasabi paleo aioli. Roll
nori up, using a little bit of water to seal the edges.

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Trail Mix

Ingredients:
 1 cup almonds
 ½ cup cashews
 ½ cup pecans
 1 cup dried mixed fruit
 ¼ cup cacao nibs

Directions:
Mix ingredients in a large bowl.

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Coconut, Pineapple & Banana Smoothie

Ingredients:
 1 cup unsweetened coconut milk beverage
 1 cup pineapple
 1 banana
 1 cup ice

Directions:
Put coconut milk, pineapple and banana in a blender and blend
on high until smooth, add ice slowly.

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Sweet Potato, Apple and Almond Smoothie

Ingredients:
 1 cup cooked sweet potato
 1 apple cored, peeled and chopped
 1 ½ cups unsweetened almond milk beverage
 ½ teaspoon cinnamon
 1 cup ice

Directions:
Put sweet potato, apple, almond and cinnamon milk in a blender
and blend on high until smooth, add ice slowly.

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Spinach, Raspberry & Almond Smoothie

Ingredients:
 2 cups spinach
 1 cup raspberries
 1 orange (peeled)
 1 cup unsweetened almond milk beverage
 1 cup ice

Directions:
Put spinach, raspberries, orange and almond milk in a blend,
blend on high until smooth, and slowly add ice.

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Avocado, Kale, Apple & Lemon Smoothie

Ingredients:
 1 avocado, peeled
 2 cups kale
 1 apple, peeled, cored and chopped
 1 lemon, peeled
 1 cup coconut water
 ½ cup ice

Directions:
Place avocado, kale, apple, lemon and coconut water in a
blender and blend until smooth, add ice slowly.

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Chocolate Dipped Dried Pineapples with
Bacon

Ingredients:
 6 dried pineapple rings
 ¼ cup chocolate ganache
 2 tablespoons crumbled bacon

Directions:
Heat ganache, dip pineapples into the chocolate, sprinkle with
bacon before the chocolate sets.

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Coconut Shrimp

Ingredients:
 1 lb large shrimp
 1 egg
 ½ cup shredded coconut
 Pinch salt and pepper
 1 tablespoon coconut oil

Directions:
Peel, devein and clean the shrimp. Season shrimp with salt and
pepper, toss shrimp in a large bowl with egg and then coat with
the coconut. Sauté for 2-3 minutes on each side in a large
skillet with coconut oil.

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Kale Salad

Ingredients:
 4 cups kale
 2 tablespoons red wine vinegar
 2 tablespoon olive oil
 Pinch salt and pepper
 1oz slivered almonds

Directions:
Place kale in a big bowl, add olive oil and vinegar, using your
hands massage the kale. Add salt and pepper to taste, garnish
with almonds.

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Fresh Vegetable Salad

Ingredients:
 1 cup cucumber
 1 cup tomato
 1 cups cauliflower
 ½ cup bell pepper
 ½ cup carrots
 2 Tablespoons apple cider vinegar
 3 tablespoons olive oil
 ½ teaspoon mustard
 1 teaspoon Italian blend seasoning
 Pinch salt and pepper

Directions:
Peel and chop vegetables. Mix all ingredients for the dressing.
Combine vegetables and dressing in a big bowl, add salt and
pepper to taste.

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Chicken Lettuce Wraps

Ingredients:
 1 cup cooked chicken (shredded or chopped)
 ¼ cup paleo aioli
 1 small tomato
 4 large red lettuce leaves
 Pinch salt and pepper

Directions:
Mix chicken with aioli season with salt and pepper. Slice the
tomato. Divide the chicken into 4 equal portions on the lettuce
add the tomato.

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Salmon and Cucumber

Ingredients:
 1 cup flaked salmon (canned)
 ¼ cup paleo aioli
 ½ teaspoon Cajun seasoning
 Pinch salt and pepper
 1 medium cucumber

Directions:
Peel and slice cucumber. Mix salmon, aioli, Cajun seasoning
together, add salt and pepper to taste. Place a heaping spoonful
of salmon on each cucumber slice.

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Peppers with Eggplant Dip

Ingredients:
 1 red bell pepper
 1 yellow bell pepper
 1 cup eggplant dip

Directions:
Cut Peppers into wide strips, dip into eggplant dip.

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Fruit Salad

Ingredients:
 1 banana
 1 apple
 1 cup pineapple
 1 cup grapes
 1 tablespoon lemon juice

Directions:
Peel and chop the fruit, combine in a large bowl with the lemon
juice.

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