Read Online The Ancestral Table: Traditional Recipes for a Paleo Lifestyle by Russ Crandall - Free Book Online
Authors: Russ Crandall
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off leftovers.
Boiled royal fern can be found packaged in Asian markets.
SERVES: 4 PREP TIME: 30 MINUTES, PLUS TIME TO PREP THE RICE AND KALBI COOKING TIME: 10 MINUTES TO FRY EGGS AND ARRANGE DISHES
2 TSP. COCONUT OIL, DIVIDED
1 CUP BOILED ROYAL FERN (GOBI NAMUL), SLICED INTO 3" LENGTHS
3 CLOVES GARLIC, MINCED, DIVIDED
2 TSP. SESAME OIL, DIVIDED
1 CUP RAW SPINACH
2 CUPS WARM COOKED WHITE RICE ( SEE HERE )
1 CUP DO CHUA ( SEE HERE )
1 CUP KIMCHI ( SEE HERE )
1 CUP WARM COOKED KALBI ( SEE HERE )
4 EGGS
2 TSP. SESAME SEEDS TO GARNISH
KOCHUJANG SAUCE (BELOW)
1. In a small saucepan, heat 1 tsp. of the coconut oil on medium heat for 1 minute, then add the boiled fern and half of the garlic. Sauté until warmed, about 2 minutes, then remove from the heat, toss with 1 tsp. of the sesame oil, and set aside. Sauté the spinach and the rest of the garlic in the remaining 1 tsp. coconut oil, adding 1 Tbsp. water after 1 minute of sautéing to help blanch it. Toss in the remaining 1 tsp. sesame oil and set aside.
2. The same process can be used for other vegetables, like sliced cucumber, shiitake mushrooms, grated carrots, or daikon radish. Place the cooked veggies in the fridge to cool for 20 minutes.
3. Distribute and pack the white rice in the bottoms of 4 bowls. Arrange the meat and veggies in sections around each bowl, then fry the eggs and place one in each bowl. Garnish with sesame seeds. Serve with any leftover garnishes and kochujang sauce (see recipe below).
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KOCHUJANG (OR GOCHUJANG) SAUCE
2 TBSP. KOREAN RED PEPPER POWDER
2 CLOVES GARLIC
1 TBSP. RICE VINEGAR
1 TSP. TAMARI
1 TSP. SESAME OIL
2 TSP. HONEY
3 TBSP. CHICKEN BROTH ( SEE HERE )
1. Blend the sauce ingredients, then add salt to taste. Serve at room temperature.
Chinese Greens
There are a wide and tasty variety of Chinese greens in China, many of which are commonly found in Western markets today. Typical cabbage greens like kale, collards, and chard require extended cooking times, but Chinese greens are often sautéed at high temperatures for a short time, then garnished with a flavorful sauce. For more information on Chinese greens, see here .
SERVES: 4 PREP TIME: 5 MINUTES COOKING TIME: 15 MINUTES
1/3 CUP CHICKEN BROTH ( SEE HERE )
2 TBSP. CHINESE COOKING WINE ( SEE HERE )
1/4 TSP. WHITE PEPPER
SALT TO TASTE
1 TSP. ARROWROOT STARCH OR POTATO STARCH
1 TSP. COLD WATER
1 LB. WHOLE LEAFY CHINESE GREENS, LIKE CHOY SUM, KAI-LAN, OR BOK CHOY
1 TBSP. COCONUT OIL
1" GINGER, PEELED AND GRATED
1. Combine the chicken broth, Chinese cooking wine, and white pepper, adding salt to taste; set aside. Mix together the starch and cold water in a small bowl and set aside.
2. Rinse the greens in cold water, then drain. Bring a stockpot of water to a boil, dip the greens into the water using tongs, and blanch for 30 seconds. Drain and rinse the greens with cold water, then set aside.
3. Heat the oil in a wok on high heat until shimmering, about 1 minute. Add the ginger and sauté until aromatic, 15-30 seconds. Add the greens and sauce and simmer until the greens are wilted, about 2 minutes. Remove the greens with tongs and place in a serving dish, keeping the sauce in the wok. Add the starch slurry to the sauce, stirring until thickened, about 1 minute. Pour the thickened sauce over the greens and serve.
Roasted Root Vegetables
Root vegetables were important at many different times during human history. It’s believed that they were vital foods during human evolution. They were also favored in early empires, as they kept well over cold winters. Root vegetables were important staples until the rise of grains and agriculture in the early Neolithic period. Settlers in North America relied heavily on root vegetables for survival during the early years of settlement.
This dish isn’t limited to the ingredients listed below; feel free to experiment with other root vegetables, like potatoes, turnips, celery root, Jerusalem artichokes, and kohlrabi
Boiled royal fern can be found packaged in Asian markets.
SERVES: 4 PREP TIME: 30 MINUTES, PLUS TIME TO PREP THE RICE AND KALBI COOKING TIME: 10 MINUTES TO FRY EGGS AND ARRANGE DISHES
2 TSP. COCONUT OIL, DIVIDED
1 CUP BOILED ROYAL FERN (GOBI NAMUL), SLICED INTO 3" LENGTHS
3 CLOVES GARLIC, MINCED, DIVIDED
2 TSP. SESAME OIL, DIVIDED
1 CUP RAW SPINACH
2 CUPS WARM COOKED WHITE RICE ( SEE HERE )
1 CUP DO CHUA ( SEE HERE )
1 CUP KIMCHI ( SEE HERE )
1 CUP WARM COOKED KALBI ( SEE HERE )
4 EGGS
2 TSP. SESAME SEEDS TO GARNISH
KOCHUJANG SAUCE (BELOW)
1. In a small saucepan, heat 1 tsp. of the coconut oil on medium heat for 1 minute, then add the boiled fern and half of the garlic. Sauté until warmed, about 2 minutes, then remove from the heat, toss with 1 tsp. of the sesame oil, and set aside. Sauté the spinach and the rest of the garlic in the remaining 1 tsp. coconut oil, adding 1 Tbsp. water after 1 minute of sautéing to help blanch it. Toss in the remaining 1 tsp. sesame oil and set aside.
2. The same process can be used for other vegetables, like sliced cucumber, shiitake mushrooms, grated carrots, or daikon radish. Place the cooked veggies in the fridge to cool for 20 minutes.
3. Distribute and pack the white rice in the bottoms of 4 bowls. Arrange the meat and veggies in sections around each bowl, then fry the eggs and place one in each bowl. Garnish with sesame seeds. Serve with any leftover garnishes and kochujang sauce (see recipe below).
----
KOCHUJANG (OR GOCHUJANG) SAUCE
2 TBSP. KOREAN RED PEPPER POWDER
2 CLOVES GARLIC
1 TBSP. RICE VINEGAR
1 TSP. TAMARI
1 TSP. SESAME OIL
2 TSP. HONEY
3 TBSP. CHICKEN BROTH ( SEE HERE )
1. Blend the sauce ingredients, then add salt to taste. Serve at room temperature.
Chinese Greens
There are a wide and tasty variety of Chinese greens in China, many of which are commonly found in Western markets today. Typical cabbage greens like kale, collards, and chard require extended cooking times, but Chinese greens are often sautéed at high temperatures for a short time, then garnished with a flavorful sauce. For more information on Chinese greens, see here .
SERVES: 4 PREP TIME: 5 MINUTES COOKING TIME: 15 MINUTES
1/3 CUP CHICKEN BROTH ( SEE HERE )
2 TBSP. CHINESE COOKING WINE ( SEE HERE )
1/4 TSP. WHITE PEPPER
SALT TO TASTE
1 TSP. ARROWROOT STARCH OR POTATO STARCH
1 TSP. COLD WATER
1 LB. WHOLE LEAFY CHINESE GREENS, LIKE CHOY SUM, KAI-LAN, OR BOK CHOY
1 TBSP. COCONUT OIL
1" GINGER, PEELED AND GRATED
1. Combine the chicken broth, Chinese cooking wine, and white pepper, adding salt to taste; set aside. Mix together the starch and cold water in a small bowl and set aside.
2. Rinse the greens in cold water, then drain. Bring a stockpot of water to a boil, dip the greens into the water using tongs, and blanch for 30 seconds. Drain and rinse the greens with cold water, then set aside.
3. Heat the oil in a wok on high heat until shimmering, about 1 minute. Add the ginger and sauté until aromatic, 15-30 seconds. Add the greens and sauce and simmer until the greens are wilted, about 2 minutes. Remove the greens with tongs and place in a serving dish, keeping the sauce in the wok. Add the starch slurry to the sauce, stirring until thickened, about 1 minute. Pour the thickened sauce over the greens and serve.
Roasted Root Vegetables
Root vegetables were important at many different times during human history. It’s believed that they were vital foods during human evolution. They were also favored in early empires, as they kept well over cold winters. Root vegetables were important staples until the rise of grains and agriculture in the early Neolithic period. Settlers in North America relied heavily on root vegetables for survival during the early years of settlement.
This dish isn’t limited to the ingredients listed below; feel free to experiment with other root vegetables, like potatoes, turnips, celery root, Jerusalem artichokes, and kohlrabi
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