In Primal Kitchen Wellington chef and primal-eating enthusiast Sarah Dueweke shares recipes for delicious breakfasts, lunches, dinners and energising snacks for sustained good health.
With its emphasis on natural ingredients and meals high in protein and healthy fats and carbohydrates, primal eating offers the benefits of a paleo diet with fewer restrictions. Full-fat dairy products, including butter, cheese, yoghurt and milk, are allowed in limited quantities, as is alcohol and some starchy fruit and vegetables. By substituting grains such as wheat, corn and rice for ‘primal-friendly’ alternatives and eliminating refined sugars in favour of natural sweeteners, Sarah's innovative recipes show how you can enjoy home baking and treat foods and still find weight maintenance easy.
Slow-cooked casseroles, hearty salads and power-packed breakfasts are so satisfying and delicious they are sure to prove popular with family and friends. By following Sarah's simple guidelines for a primal diet you'll find it simple to adapt everyday dishes and discover new favourites in the process.
SAMPLE RECIPE
Baked Chicken with Balsamic Roasted Tomatoes
Growing up I never liked tomatoes much, until I was a teenager and
religiously watched Ina Garten’s cooking show Barefoot Contessa on TV. One
day she made slow-cooked balsamic tomatoes that looked so good I had to try
them. She had me hooked and this has been my favourite way to cook tomatoes ever
since! Here’s my version, set alongside some tasty baked chicken for a
delicious meal.
Serves 4–6
Tomatoes
10 plum tomatoes, halved lengthwise
4 tbsp olive oil
4 tbsp balsamic vinegar
2 large cloves garlic, finely diced
1 tsp salt
1 tsp freshly ground black
pepper
fresh basil, thinly sliced, to serve (optional)
Chicken
¼ cup olive oil
juice of 1 lemon
1 tbsp wholegrain mustard
6 bone-in, skin-on chicken thighs
salt and pepper to taste
salad leaves, to serve
lemon wedges, to serve
Preheat oven to 200°C.
Arrange the tomatoes on a baking tray, cut sides up, in a single layer. Drizzle with olive oil and balsamic vinegar. Sprinkle garlic, salt and pepper over the tomatoes. Roast for 25–30 minutes, until the tomatoes are soft and a bit browned.
Remove from oven, set aside and lower the heat to 180°C.
While the tomatoes are cooking, whisk olive oil, lemon juice and mustard together. Place chicken pieces in a roasting pan, set close together and pour olive oil mixture over the top. Season with salt and pepper.
Author Biography
Sarah Dueweke is a trained chef from Washington DC, who has been living in Wellingto, New Zealand since 2011. She is an advocate for a primal diet with an emphasis on natural ingredients and meals high in protein and healthy fats and carbohydrates.