of us try to do the right thing by our children and spouses,
especially when it comes to feeding them. But we are confused by
the conflicting messages. We are inundated with a plethora of diet
books and cookery manuals claiming to show us the way to health
and happiness. So what is so different about this one? The
difference is fundamental. It is none other than feeding ourselves
the way Mother Nature intended! That way we avoid stressing our
bodies with foods it was never designed to handle. You will draw
comfort from the knowledge that, by cooking our way, you are
building the foundations for long, healthy lives.
have designed all these recipes to conform to the principles of
The Bond Effect. That is, they are in accordance with the basic
guidelines formulated by nutritional anthropologist Geoff Bond.
(See later). So when you follow these recipes you know that you
are doing the right thing by yourself and your family.
way of life does not need you to eat in an outlandish way. Your
dinner guests will be surprised to find that they have been eating
what seem like conventional dishes. Only you will know what
subtle, yet vital changes in ingredients – and in cooking –
you have made.
The principles behind the recipes of
fashioned our bodies to be nourished in a particular kind of way
– one that is special to us humans. However, for many
generations, we have meddled in a state of ignorance with our food
supply. The results have not always been happy ones, leading to
‘diseases of civilization’, like cancer, heart disease,
osteoporosis and diabetes.
book ‘Deadly Harvest’ (see back page) describes how this
happened and how we finally know the right way to feed us humans
– or as he puts it: “how to put the right gas in the tank”!
There are many surprises. We learn that many foodstuffs that we
take for granted are secretly undermining our health. But the
message is an optimistic one: we do not need to be ‘food
fascists’ – we just need to prioritize what is important and
what is not.
this cookbook we focus on the important issues. Thus you will find
that the emphasis is on removing ‘bad carbs’ and ‘bad
fats’ and privilege the ‘good’ ones. Consumption of fruits,
salads and vegetables should be high. We aim to keep the intake of
these up at around 75% of the diet and protein-rich foods down to
course sugar is a recent menace in our food supply and we
substitute it with safe alternatives.
strive to keep sodium (salt) low and potassium high. This happens
quite naturally with the high intake of plant food but, in
addition, we avoid processed food and keep added salt to a
minimum. On the other hand, we obtain sumptuous flavors from the
liberal use of aromatic herbs, fresh if possible.
avoid ‘non-human’ foods that give our bodies trouble with
allergic substances (like ‘gluten’ and ‘lactose’), and
‘antinutrients’ in plants that are foreign to our bodies. (Antinutrients
are naturally occurring poisons that plants make to fight off
germs and funguses.)
this might seem quite unusual, but in practice all we are doing is
clearing out foods that have been making us sick for generations
and replacing them with ones that work in harmony with our bodies.
We invite anyone who is interested in knowing the background to
these guidelines to check out Geoff's book, ‘Deadly Harvest’
(see back page).
want you to feel comfortable with this new way of eating. We have
devised recipes that follow the guidelines and are simple to
prepare. As Geoff says, “we go hunting for our food in the same
supermarket, we just hunt smarter!”
has tested each of the recipes many times to make sure they work
well under all kinds of circumstances. We eat them regularly both
for our family meals and when we are entertaining. They do not
require huge expertise, just basic cooking skills and a
willingness to try out new ways of preparing familiar dishes. Be
prepared to be adventurous too! Try variations: experiment with
different herbs and flavors!
What’s in the Cookbook?
set the scene for you in the segment, called ‘Basics’. Here we
help you with some of the basic equipment, ingredients and cooking
with Chapter One, we get into the recipes with simple sauces,
dressings and dips. These, from ‘Fig Tapenade’ to ‘Red Onion
Relish’ or ‘Vinaigrette’, are always important to give great
taste to salads, raw vegetables and other dishes. So often,
conventional recipes are loaded with ‘bad fats’ and ‘bad
carbs’. But they don’t have to be! Here we show you how.
of large quantities of plant food, preferably raw, is an important
feature of the Bond Effect. That is where salads come in – we
should all eat at least one good salad a day. Chapter Two focuses
on these (e.g. ‘Mock Potato Salad’, ‘Moroccan Carrot
Salad’ or ‘Green Taboulé’, as well as a variety of
starters, like ‘Avocado Salad’ or ‘Chia Seed Porridge’ and
‘Paleo Muesli’ for your breakfast.
not forgetting in Chapter Three our special Bond breads like the
‘Garlic Flat Bread’, our different crackers, basic crusts, and
Four provides tasty recipes for soups of all kinds, from
‘Chicken Goulash Soup’ to an ‘Oriental Cauliflower Soup’.
Chapters Five, Six and Seven we come to dishes which can be meals
Five is vegetable-based, like ‘Cauliflower Risotto’,
‘Broccoli Quiche’ and many more.
Six is animal-based (poultry, game and meat), like ‘Chili Con
Carne’ and ‘Hunter’s Stew’.
Seven is seafood-based, like ‘Avocado and Crab Cake’, or
‘Prawn Tails in Coconut Sauce’.
it or not, it is quite possible to devise wonderful desserts that
conform to the Bond Effect. So, last but not least, with Chapter
Eight, we provide a range of remarkable, sugar-free sweetmeats,
like cakes and tarts, cookies and muffins, ice creams and even our
‘Rich Christmas Cake’. And not to forget our ‘Turkish
dishes are for everyone! Whether or not you decide to live the
Bond Effect way, you can be sure that dishes, prepared from this
cookbook, will be the healthiest and tastiest that you can offer
to your family and guests. Enjoy!
EQUIPMENT & METHODS
photos of the recipes in this cookbook go to:
PALEO HARVEST INGREDIENTS
would be wise to have all the basic ingredients available, which
are needed to realize the recipes in this book.
of the ingredients we use are a little unusual and sometimes they
are easiest to buy on the Internet. Or ask your health food store
to order them for you. Here we itemize these ingredients and give
some explanation as to what they are and why we use them.
Flour (also called Almond ‘Powder’, Almond ‘Meal’ or
use almond flour in a number of recipes, notably in our bread
recipes, to replace wheat flour. As such almond flour is a
‘staple’ ingredient for eating the Bond Effect way.
it is easy to make your own almond flour, simply by grinding raw,
blanched and unsalted almonds in a food processor.
can make a nut-flour from most other kinds of tree nut,
particularly hazelnut and cashew.
the quantities of almond flour in the recipes according to:
the actual size of the eggs, and
the texture and density of the almond flour. It makes a difference
in volume if it is finely or coarsely ground and if the almond
skins are included or not.
recipes use exclusively blanched and finely ground almonds.
consistency should be as described in the recipe. Be patient –
you might have to make a couple of trials before you get the right
Chia Seeds and Chia Flour:
is the highest known vegetarian source of omega-3 and it also
contains powerful antioxidants, vitamins and minerals. Chia is
rich in healthy fiber and absorbs water which helps with
thickening of dishes. It bulks well, so saving on almond flour and
other special ‘Bond flours’. The fiber has a gelling property
which helps the dough to rise. We find this particularly useful in
our bread recipes.
helps to keep your heart healthy, keep your brain sharp, keep your
digestive system healthy, enhance your energy, keep you slim and
free from joint pain.
Flax Seed & Flax Flour:
contains omega-3, antioxidants and fiber, all essential for a
healthy heart, brain and digestive system. We use it in our bread
and cracker recipes.
Hemp Seed Flour:
is another good source of omega-3 essential oil, and it is rich in
flour is high in protein and extremely high in healthful dietary
fiber. It is relatively low fat (around 15%). It bulks well thus
saving on almond flour and other special ‘Bond flours’ - and
it absorbs liquids.
shredded coconut is similar to the flour, although it has a much
higher fat content – up to 50%. The chief fat is ‘lauric
acid’ which is an unusual saturated fat. As such it is not
harmful like common saturated fats and, moreover, it is not
especially bio-available. That is, the body doesn’t absorb it
well and it passes out, largely undigested, in the stools.
it is possible to find defatted desiccated coconut which has a
much lower fat content – some 15%. This would be the choice for
those wishing to cut down on their fat intake.
weight per cup of the shredded coconut can vary considerably
according to brand. Be prepared to adjust the amounts according to
the results you get.
use xanthan gum as a binder in baking – in this regard it
replaces the role of wheat gluten in helping baked goods to rise.
It is quite potent and its efficacy is very sensitive to quantity.
You might need to adjust amounts in the light of experience.
Xanthan gum is usually made from natural sources.
use it especially in our bread recipes.
Milk, Almond (and other tree nut) Milk:
Note: in many countries, including the European
Union, the terms ‘milk’, ‘cream’ and ‘butter’ can only
be used for dairy products "secreted by milk glands and
obtained by milking". However, in the United States, there is
no such restriction on these terms.
use coconut milk and almond milk in a number of recipes. It takes
the place of cow (or soy) milk, both of which we need to avoid.
Coconut and almond milk are commercially available but do read the
labels carefully to avoid those brands that are loaded with added
you can make your own almond milk or cream. Soak blanched almonds
overnight und pulp them, with the liquid, in a food processor. Add
water to obtain the consistency desired.
Butter (also Hazelnut Butter, Cashew Butter etc.):
some recipes we call for nut ‘butters’. They can be found in
health food stores or online. They are made by grinding the nuts
into a fine paste and serve as a spread or substitute for dairy
is a natural extract of the stevia plant. In its pure form it is
an intense sweetener, a pinhead is equivalent to a teaspoon of
sugar. Mostly however, it is combined with a filler to bulk it
is a ‘polyol’ (see Diabetic Jam below) and is a natural
extract, usually sourced from birch tree bark or other vegetation,
including sweet-corn. It is a resistant fiber and it gives the
sweetness of table sugar without the sugar rush. It doesn't lose
its sweet taste during the baking process.
use diabetic jam which, instead of sugar, uses a low glycemic
substitute, usually an ‘indigestible sugar’ known as a ‘polyol’,
like sorbitol or maltitol. Polyols are natural dietary fibers with
a sweet taste. See also xylitol above.
of Soda and Baking Powder:
Because our baked goods contain no starch there is
nothing for conventional yeast to work on. That is why we use
either bicarbonate of soda or baking powder as raising agents.
Bicarbonate of soda needs an acid environment to work; baking
powder works all by itself – either way allow 10 minutes for the
dough to rise.
of the recipes suggest using salt “to taste”. We urge you to
keep this added salt to a minimum (the purist will not add any).
You will find that, as you retrain your taste-buds, smaller
amounts of salt have just the same powerful effect.
of salt learn to use herbs to flavor your food. Lemon juice can
give a similar taste sensation to salt. Garlic is good for this
too. Mustard is great to give a kick to vinaigrette.
use eggs a great deal in our recipes. They are always ‘large’
and always ‘omega-3’ rich. As such, eggs are a ‘staple’
ingredient in cooking the Bond Effect way. Contrary to common
prejudice, eggs are a natural and healthy component of human
nutrition. Fears about their cholesterol content are entirely
misplaced: the body handles it in a healthy way. However, always
choose eggs that are ‘omega 3 rich’ (they are more difficult
to find – read the labels). They have a much better fatty acid
profile: the omega-6 to omega-3 ratio is excellent. In addition,
choose eggs from free-range hens (often labeled ‘organic’ and
free of antibiotics.) that have been allowed to lead healthy,
the last 20 years our food chain has become so polluted that raw
battery hens’ eggs are now considered a health hazard. The good
news is that organic raw eggs are much safer. This is important in
the case of raw eggs, which we use just in a few recipes. Healthy
people will have immune systems that cope well with the naturally
occurring microorganisms present in eggs. However
immune-compromised persons are nowadays obliged to avoid raw eggs.
For cooking, we recommend that you use olive oil. It
has better heat resistance than omega-3 rich oils like Canola.
Always use oils frugally. Think about using an olive oil spray
and/or a brush. Learn to sauté with very little oil. See
‘Stir-fry and Sautéing’ later. Avoid the ‘heat resistant’
version of Canola oil. That means that the good omega-3 has been
stripped out of it.
cold uses, such as salad dressing, use the omega-3 oils, for
example Canola oil. To obtain the full benefit from Canola oil it
needs to be cold pressed (you might need to look in a health food
store for it). Other good oils are walnut (which must be made from
raw walnuts) or flaxseed oil.
the peel on whenever practicable. Frozen vegetables are often
fresher than the so-called fresh vegetables in the supermarket and
make a perfectly acceptable alternative. The quality of fresh
vegetables is more variable, so the cooking times can vary from
those shown in the recipes. The weight of vegetables shown is
gross, before cleaning and trimming. The portions of vegetables
are larger than you are used to. It is always better to use
organic fruit and vegetables if you can. But if you can’t,
don’t let that stop you using regular ones.
recipes call for onions to be gently cooked but not browned. This
is the way to do it: spray a non-stick saucepan with olive oil and
sauté the onion briefly on medium-high heat. When they start to
stick, add some water and cook covered, on low heat. Once in a
while, as they dry out, add a little water, to allow the onion to
get a very soft consistency. But don't let them brown.
you have frozen onion, the excess liquid needs to be driven off.
Sauté, without oil, until the juices have evaporated. Then add
the oil and proceed as mentioned above. Frozen onion cooks much
the sliced mushrooms in a non-stick frying pan without any oil or
water. Stir-fry on high heat, stirring constantly until the
mushrooms suddenly soften and release their juices. Reduce the
heat and add a little olive oil. Optionally, add a little crushed
garlic, lemon juice, and chopped parsley.
forget that a salad can make an excellent meal in itself. (It is
also a good standby when eating out.) Take plenty of mixed salad
vegetables together with a portion of the following: salmon,
sardine, tuna, mackerel, chicken breast, turkey breast, eggs,
etc… It is all right to use canned fish.
your own salad dressings (for example vinaigrette page 32
), using one of the ‘good’ omega-3
oils (see ‘oils’ above).
‘seed’ tomatoes, cut them in quarters and carefully squeeze
out the pips and juice.
Herbs and Spices:
fresh herbs wherever possible. Cut the leaves up with scissors as
necessary. For seed spices like pepper, cumin and coriander, the
ideal is to use a mill for each and freshly grind them.
in general is to be avoided at the end of a meal. However, fruit
which has been cooked or dried loses its ability to cause
digestive upsets and most people can safely consume it at the end
of a meal. For this reason, our dessert recipes can include
ingredients like raisins or cooked banana.
Vegetable Broth or Juice:
of our recipes, notably soups, call for vegetable broth. If you
cannot find it, then vegetable juice will do instead. Always go
for a low salt version.
can also make your own vegetable juice by liquidizing your own
selection of raw vegetables.
Dark, High Cocoa Mass Chocolate:
of the recipes call for chocolate. It must have a minimum of 74%
Melting of Chocolate:
of our recipes call to melt chocolate. We suggest doing it in a
microwave oven, but it can also be done in a Bain Marie
Make sure you get pure cocoa powder and not some kind
of ‘chocolate’ mix. Pure cocoa powder is high in antioxidants,
especially flavonoids, well known for improving cardiovascular
health. Cocoa also contains vital minerals and vitamins such as
magnesium, iron, chromium, zinc and vitamin C.
Dairy products are generally to be avoided in ideal
human nutrition. Of all the various dairy products, cheese is the
least bad: the bad fats pass through the body largely undigested
and the lactose has been fermented out. However, the cheese
proteins and other compounds still leave a residual nuisance to
the body. Some of our recipes use small, condiment quantities of
cheese for flavor. However, the purist will leave it out.
Mock Mashed Potato Purée (recipe page
) as Thickener:
conformity with the Bond Effect principles, we avoid the use of
grain flour, corn starch, potato starch, arrowroot, etc. for
thickening. A useful trick is to use instead ‘Mock Mashed Potato
Purée’ (recipe page 92
). See how to use it, for example, in the
recipe for ‘New England Clam Chowder’ (recipe page 69).
Ingredients of Animal Origin:
accordance with the principles of the Bond Effect, a serving of
fish, poultry or meat should not exceed 6 ounces.
use game meats, such as venison, in some of our recipes. Because
they conform to the Bond Effect criteria, they are rather
different in nature from farm meats like beef and pork. Game meats
are very low fat (less than 4%), and particularly it has no fat
within the muscle fibers (as seen as ‘marbling’ in farm meat).
For these very good reasons, venison, and most other conforming
game meats, are best tenderized by marinating for 24 hours. We
give the instructions in the recipes.
Nutritional Yeast Flakes:
is popular with the health conscious, where it is often referred
to as ‘nutritional yeast’. It comes in the form of flakes, or
as a yellow powder, and can be found in most health food stores.
Because it has a nutty, cheesy, creamy flavor we use it in a few
of our recipes for its flavor and thickening properties. It is
also a good source of nutrients, particularly B vitamins.
Because you are now preparing large volumes of plant
foods, scale up your ideas of receptacle size. Procure really
large salad bowls, mixing bowls, woks and pans.
The recipes in this cookbook are based on baking with
Fan-assisted (convection) ovens:
modern ovens have a fan-assisted option. By blowing the heat
around the inside of the oven, it maintains a more even
temperature everywhere and the food usually cooks more evenly and
more quickly at a lower temperature.
is good for meat, fish, vegetables and also dishes that are cooked
covered. Good for baking bread, cakes and other desserts. It is
not so good for dishes that easily splutter.
to many alarmist reports, cooking with a microwave oven is
perfectly legitimate. Depending on the food, it is less aggressive
than boiling, frying or roasting, but more aggressive than
steaming or sautéing.
is a frequently used 'healthy' cooking method. It may come as a
surprise to know that traditional Asian stir-fry doesn't use oil
at all. Chinese cooking just uses a couple of teaspoons of water.
This is the ideal for us too but it is fine to use an olive oil
spray, or a tablespoon (or less) of olive oil. We give quantities
in the recipes.
Oil and Water Stir-fry Method:
this quick (5 minute) method of cooking vegetables. It starts by
steaming and finishes by sautéing. Many vegetables soak up oil
and this method greatly reduces the quantity of oil absorbed. Put
¼ inch of water into a large saucepan. Add the vegetables. (If
they are frozen they might not need any water at all.) If you
like, add a clove of sliced garlic and a bay leaf or a pinch of
oregano. Add a teaspoon or two of olive oil according to the
volume of vegetables. Cover tightly and cook on high heat. Stir
frequently and re-cover. The vegetables cook fast, partly by
boiling and partly by steaming. After three or four minutes,
remove the cover and stir-fry continuously with a wooden spoon or
spatula until all the liquid has evaporated. Continue until the
vegetables are tastily browned on the outside. Do not overcook –
this is a quick process – all done in 5 minutes. The vegetables
should still be crunchy and be a beautiful golden brown. Always
use plenty of herbs.
is a healthy way of cooking: the vegetables are done quickly and
gently in their own steam.
Oil and Water Roasting Method:
is a sister method for roasting. It is much less aggressive than
normal roasting, yet gives a delicious roast-like look and flavor.
the vegetables for roasting and put them in a roasting pan.
Lightly spray or coat them with olive oil and put them in the
middle of the preheated oven. Now for the new part: take a baking
tray, half fill it with water (about ¼ inch), and place it in the
bottom of the oven. Cook at the temperature indicated in the
recipe for that dish. What happens is this: the water in the tray
starts to boil and make steam. The dish is partly steamed and
partly roasted. It cooks in about half the normal roasting time
and the vegetables come out a lovely golden color.
The high oven temperature boils the
water which in turn keeps the cooking temperature at the water’s
boiling point (212°F, 100°C).
In this way the vegetables are cooked more gently. They are also
cooked more quickly in the steam. For these two reasons they
retain more of their nutrients. Finally the high radiant heat
browns the surface of the vegetables.