Read Online The Primal Blueprint Cookbook by Mark Sisson, Jennifer Meier - Free Book Online Page A
Authors: Mark Sisson, Jennifer Meier
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fingers to feel where joints connect; this will help determine where to cut when removing the wings and thighs. The combination of a sharp, thin knife and kitchen scissors works well for this job. The scissors can be used to trim the skin away from the meat and cut through tendons.
1. Lay the duck on its breast and feel where the wing joint attaches to the body. The joint should come off with the wing. This can be easier if you first pull the wing away from the body, snapping the joint so it pops loose. As you cut the wing off, be careful not to cut into the breast meat.
2. Turn the duck on its back and pull one thigh away from the body. Cut slowly through the skin between the thigh and the breast. When you reach the joint, pull on the thigh to snap it out of joint and then keep cutting, following the contours of the backbone. Detach the thigh. Repeat to cut off the other thigh. After removing) the thighs, the only meat that should remain on the carcass is the breasts.
3. With the tip of your knife, make a shallow cut running along one side of the breastplate, which is right in the middle of the two breasts. Slowly continue to cut, pulling the breast meat away from the body as you separate the meat from the carcass.
S ALMON C HOWDER
This hearty nod to New England clam chowder retains the creamy, almost stew-like character of the classic, yet contains no milk or excessive starch. This makes good use of thrifty wild caught canned salmon that is available year round and easy to stock in the pantry, but it’s also excellent made with leftover cooked wild caught salmon fillet. Either way, your omega-3 fatty acids are covered with both forms of wild caught salmon.
For added interest and a wider variety of seafood nutrients, use one 4 ounce can of salmon, but add chopped clams and smoked mussels, including the juices.
SERVINGS: 4
INSTRUCTIONS:
Cook the bacon in a large saucepan over medium-low heat, until the bacon fat is released. Add onion, dill, bay leaf, black pepper, and cayenne and cook until the bacon is barely crispy.
Add the turnips or cauliflower and chicken broth and simmer until the vegetables are almost tender, about 5–7 minutes. Add salmon chunks and the juices and simmer a few more minutes to heat through.
Stir in the coconut milk. Bring to a slow boil, then simmer over low heat for a few minutes. Remove bay leaf.
INGREDIENTS:
3 slices of bacon or 3 ounces of pancetta, diced
1 small onion, finely chopped
1 teaspoon dried dill or 1 tablespoon chopped fresh dill
(optional)
1 bay leaf
Black pepper, to taste
teaspoon cayenne pepper, or to taste
(optional)
2 stalks celery, finely chopped
1 ½ to 2 cups finely chopped peeled turnips or small cauliflower florets
1 ½ cups chicken broth (see recipe on page 72)
1 7.5-ounce can red salmon, separated into chunks, reserve juices for soup
1 14-ounce can full fat coconut milk Extra minced dill for garnish
Serve soup very warm in pre-warmed bowls, garnished with dill.
Wild vs. Farm Raised Salmon
The majority of salmon on the market today is farm raised, some from traditional hatcheries and some in aquaculture or “open pen nets” just off shore. Farm raised salmon, rather than salmon caught in the wild, appears to deliver less protein and omega-3s per serving and tests have shown that farmed salmon can contain 16 times more cancer-linked PCBs than wild salmon. Add to that the waste routinely allowed to contaminate the waters around aqua farms and the choice is clear: even if the higher price of wild caught salmon means you’ll be buying less, it’s worth paying more to buy the real deal.
F ISH B ROTH
Traditionally, fish broth is made with heads and carcasses of non-oily fish, but these days those parts can be difficult to source unless you have a good fishmonger, do your own fishing, or know someone who fishes. Even without the fish trimmings, you can make a nourishing and quickly improvised fish
1. Lay the duck on its breast and feel where the wing joint attaches to the body. The joint should come off with the wing. This can be easier if you first pull the wing away from the body, snapping the joint so it pops loose. As you cut the wing off, be careful not to cut into the breast meat.
2. Turn the duck on its back and pull one thigh away from the body. Cut slowly through the skin between the thigh and the breast. When you reach the joint, pull on the thigh to snap it out of joint and then keep cutting, following the contours of the backbone. Detach the thigh. Repeat to cut off the other thigh. After removing) the thighs, the only meat that should remain on the carcass is the breasts.
3. With the tip of your knife, make a shallow cut running along one side of the breastplate, which is right in the middle of the two breasts. Slowly continue to cut, pulling the breast meat away from the body as you separate the meat from the carcass.
S ALMON C HOWDER
This hearty nod to New England clam chowder retains the creamy, almost stew-like character of the classic, yet contains no milk or excessive starch. This makes good use of thrifty wild caught canned salmon that is available year round and easy to stock in the pantry, but it’s also excellent made with leftover cooked wild caught salmon fillet. Either way, your omega-3 fatty acids are covered with both forms of wild caught salmon.
For added interest and a wider variety of seafood nutrients, use one 4 ounce can of salmon, but add chopped clams and smoked mussels, including the juices.
SERVINGS: 4
INSTRUCTIONS:
Cook the bacon in a large saucepan over medium-low heat, until the bacon fat is released. Add onion, dill, bay leaf, black pepper, and cayenne and cook until the bacon is barely crispy.
Add the turnips or cauliflower and chicken broth and simmer until the vegetables are almost tender, about 5–7 minutes. Add salmon chunks and the juices and simmer a few more minutes to heat through.
Stir in the coconut milk. Bring to a slow boil, then simmer over low heat for a few minutes. Remove bay leaf.
INGREDIENTS:
3 slices of bacon or 3 ounces of pancetta, diced
1 small onion, finely chopped
1 teaspoon dried dill or 1 tablespoon chopped fresh dill
(optional)
1 bay leaf
Black pepper, to taste
teaspoon cayenne pepper, or to taste
(optional)
2 stalks celery, finely chopped
1 ½ to 2 cups finely chopped peeled turnips or small cauliflower florets
1 ½ cups chicken broth (see recipe on page 72)
1 7.5-ounce can red salmon, separated into chunks, reserve juices for soup
1 14-ounce can full fat coconut milk Extra minced dill for garnish
Serve soup very warm in pre-warmed bowls, garnished with dill.
Wild vs. Farm Raised Salmon
The majority of salmon on the market today is farm raised, some from traditional hatcheries and some in aquaculture or “open pen nets” just off shore. Farm raised salmon, rather than salmon caught in the wild, appears to deliver less protein and omega-3s per serving and tests have shown that farmed salmon can contain 16 times more cancer-linked PCBs than wild salmon. Add to that the waste routinely allowed to contaminate the waters around aqua farms and the choice is clear: even if the higher price of wild caught salmon means you’ll be buying less, it’s worth paying more to buy the real deal.
F ISH B ROTH
Traditionally, fish broth is made with heads and carcasses of non-oily fish, but these days those parts can be difficult to source unless you have a good fishmonger, do your own fishing, or know someone who fishes. Even without the fish trimmings, you can make a nourishing and quickly improvised fish
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