SAVING DINNER Welcome to Your Bundled Menus!

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1 SAVING DINNER Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate a little faster? Use the bookmarks! Bookmarks: In many cases you ll see the little bookmarks icon as soon as you open your menu bundle, just click to open. Then you can select the menu you want to look at. The bookmark icon should be in the gray strip on the left side of your window. (It may be on the bottom on some platforms.) If you don t have a gray strip, you can open it by hovering at the bottom of the window to show a small panel, and clicking Show Acrobat Toolbar. Open the bookmarks tab to quickly select your favorite menus. Hovering your mouse over the center bottom of the page brings up a small panel that has an open bookmarks option, if you don t see the sidebar. Depending on your software and settings, the bookmark tab may look a little different or be located at the bottom of the window.

2 Printing? Be sure to select the page range you want to print. If you just hit print you ll print everything. On an ipad? Make sure you have Adobe Reader installed. It s free in the App store. With Adobe Reader installed, select the pdf file, and open in Adobe Reader. It should automatically save to your Adobe Reader documents on your ipad. You can then open your menu through Adobe Reader. (With the file open, there s even an option in the upper right corner to the file to yourself.) If you get a screen that says "for the best experience, open this.pdf portfolio in Acrobat X or Adobe Reader X, or later" simply tap on the page and click "open in" (top right-hand corner of the screen) and choose Adobe Reader. Having trouble? Make sure you have the latest version of Adobe Reader installed on your computer free from Adobe.com If you are on a Mac be sure you re viewing this in Adobe. Macs will default to the Preview application. On the internet? Try using a different browser. If it s not working in chrome, it may work in firefox or internet explorer. The bookmarks may not show inside your browser (we have seen this in firefox), just save to your computer, and when you view it with Adobe Reader (and not your browser) it should work. Need more help? We re here to help you with all your dinner needs. Visit our website at for all of the details and any assistance you need. Hovering at the center bottom brings up this panel. You can open the toolbar here. Enjoy your menus! Love, Leanne

3 Classic Menu-Mailer Shopping List Six Servings MENU: Day 1: Curried Chicken Salad, serve sliced cucumber and tomatoes on the side, with whole grain rolls Day 2: Quinoa-Stuffed Peppers, Mediterranean Style, add a big salad of mixed baby greens Day 3: Black Bean Quesadillas, serve with fresh guacamole and baked corn tortilla chips Day 4: Pork Piccata, along with a side Angel Hair pasta and steamed broccoli spears Day 5: Dilly Salmon Bake, with steamed baby red potatoes and asparagus Day 6: Garlicky Crockpot Marinara with Beef, serve over hot Penne pasta and a big spinach salad on the side SHOPPING LIST: MEAT/POULTRY/SEAFOOD 1 pound extra-lean ground beef [D2] 1 1/2 pounds beef chuck roast [D6] 1 pound pork tenderloin [D4] 3 medium boneless skinless chicken breast halves [D1] 6 (6-oz) salmon fillets (or frozen) [D5] CONDIMENTS Olive oil (3 tablespoons plus 6 teaspoons) [D1] [D2] [D4] [D5] Apple cider vinegar (2 teaspoons) [D3] Mayonnaise (1/2 cup) [D1] Kalamata olives (1/2 cup diced) [D2] Capers (3 tablespoons) [D4] Red wine (1/2 cup) (or beef broth) [D6] **Red wine vinaigrette [D2] **Salad dressing (your choice) [D6] **Salsa [D3] **Whole black olives [D3] BAKERY 6 (8-inch) flour tortillas [D3] **Whole grain rolls [D1] OTHER Aluminum foil wrap [D2] Volume 13, Week 13 PRODUCE Onions (4) [D1] [D2] [D3] [D5] Garlic (11 cloves) [D2] [D3] [D4] [D6] Celery (2 med stalks) [D1] **[D3] Tomatoes (1 + 1/2 c) [D2] [D3] **[D1] Red or yellow bell peppers (6 large) [D2] Green bell peppers (1/2 cup diced) [D3] Butter lettuce (6 large leaves) [D1] Italian (flat leaf) parsley (1/4 cup) [D4] Cilantro (1/4 cup chopped) [D3] Dill (6 sprigs) [D5] Basil (1/4 cup chopped leaves) [D6] Lemons (1/2 cup and 1/3 cup juice plus 1 teaspoon zest) [D2] [D4] [D5] Apples (1 small) [D1] **Red onion [D2] **Baby red potatoes [D5] **Carrots [D3] **Jicama [D3] **Cucumbers [D1] [D2] [D3] **Avocados [D2] [D3] **Broccoli [D4] **Asparagus [D5] **Spinach [D6] **Mixed baby greens [D2] **Salad veggies (your choice) [D6] CANNED GOODS Low sodium chicken broth (1/2 c) [D4] Low sodium beef broth, (1/2 cup, if not using red wine) [D6] 4 (28-oz) cans tomato puree [D2] [D6] 1 (15-oz) can black beans [D3] SPICES Sea salt keep on hand Black peppercorns keep on hand Curry powder [D1] Ground cumin [D1] [D3] Oregano [D2] [D3] Crushed red pepper flakes [D6] **Garlic powder[d3] DRY GOODS Flour (1/2 cup) [D4] Quinoa (1 cup cooked) [D2] Slivered almonds (1/2 cup) [D1] **Baked corn tortilla chips [D3] **Angel Hair pasta [D4] **Penne pasta [D6] DAIRY/DAIRY CASE Butter, unsalted (1 tablespoon) [D4] **Additional [D1] Half and half (1/4 cup) [D4] U.K. Members: Half and half is half milk and half cream Low fat plain Greek yogurt (1/4 c) [D1] Monterey Jack cheese (3/4 cup) [D3] Feta cheese (1/2 cup crumbled) [D2] **Parmesan cheese [D4] FREEZER 6 (6-oz) salmon fillets (if not using fresh) [D5] Whole kernel corn (1 cup) [D3] VEGETARIAN Non-breaded faux chicken patties [D1] TVP crumbles [D2] Tempeh [D5] Eggplant [D4] Low sodium vegetable broth [D6] 3 (15-oz) cans cannellini beans [D6] KOSHER 1 pound kosher ground beef [D2] 1 1/2 pounds kosher beef roast [D6] Non-breaded faux chicken patties[d1] 1 pound boneless skinless chicken thighs [D4] Low sodium kosher beef broth [D6] GLUTEN FREE Vinegar [D3] Mayonnaise Olives [D2] Capers [D4] Wine [D6] Chicken broth [D4] Beef broth (if using) [D6] Tomato puree [D2] [D6] Canned beans [D3] Curry powder [D1] Flour [D4] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.

4 3 medium boneless skinless chicken breast halves, cooked and cubed 1 teaspoon olive oil 1 medium onion, diced 2 medium stalks celery, diced 1 small apple, peeled, cored and diced Curried Chicken Salad Day 1 - Serves 6 1/2 cup toasted slivered almonds 1 teaspoon curry powder 1/2 teaspoon ground cumin 1/2 teaspoon freshly ground black pepper 1/2 cup mayonnaise 1/4 cup low fat plain Greek yogurt 6 large leaves Butter lettuce Preheat oven to 375 degrees. Season chicken breast halves with salt and pepper then place them on a baking sheet coated with the olive oil. Roast for 25 minutes or until internal temperature registers 165 degrees and juices run clear. Set aside to cool. In a medium bowl, toss together next 9 ingredients (onion through yogurt). Cube cooled chicken and add to onion/yogurt mixture; toss well to blend. Refrigerate until chilled. Place a lettuce leaf on each dinner plate; fill each with an equal portion of chicken salad. SERVING SUGGESTION: Serve sliced cucumber and tomatoes on the side. Add whole grain rolls and butter. VEGETARIAN: Use non-breaded faux chicken patties. KOSHER: Use non-breaded faux chicken patties. GLUTEN FREE: Make sure curry powder is gluten free. NUTRITION: Per Serving: 540 Calories; 27g Fat; 32g Protein; 48g Carbohydrate; 9g Dietary Fiber; 56mg Cholesterol; 625mg Sodium. Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 3 Fat. Points: 14

5 DO-AHEAD TIP: Prepare quinoa according to package directions; set aside. Quinoa-Stuffed Peppers, Mediterranean Style 2 teaspoons olive oil 1 small onion, minced 2 cloves garlic, minced 1 pound extra-lean ground beef 1 large tomato, diced 1 teaspoon dried oregano 1 teaspoon lemon zest Day 2 - Serves 6 1 cup cooked quinoa 1/2 cup pitted Kalamata olives, diced 1/2 cup crumbled Feta cheese 1 (28-oz) can tomato puree, divided 6 large red or yellow bell peppers, halved lengthwise, stems removed and de-seeded and de-ribbed Aluminum foil wrap Preheat oven to 375 degrees. Heat the olive oil in large skillet over medium-high heat until fragrant. Add onion and garlic; cook for 2 to 3 minutes. Add ground beef; cook, breaking up with a wooden spoon, until no longer pink. Add the diced tomato; cook until some of the liquid has evaporated. Sprinkle mixture with oregano, lemon zest, salt and pepper; remove from heat and set aside. In a large bowl, combine cooked quinoa, meat mixture, olives, Feta cheese and 3 tablespoons of tomato puree; blend well. Fill each bell pepper half with meat/quinoa mixture then place them in a 9- x 13-inch baking dish; carefully pour remaining tomato puree around them. Cover baking dish tightly with foil and bake for 40 minutes or until bell peppers are tender. SERVING SUGGESTION: : A big salad of mixed baby greens, sliced red onion, avocado and cucumber, tossed with red wine vinaigrette. VEGETARIAN: Use TVP crumbles instead of ground beef. KOSHER: Make sure ground beef is certified kosher and omit Feta cheese. GLUTEN FREE: Make sure olives and tomato puree are gluten free. NUTRITION: Per Serving: 480 Calories; 24g Fat; 23g Protein; 45g Carbohydrate; 7g Dietary Fiber; 63mg Cholesterol; 1042mg Sodium. Exchanges: 1 1/2 Grain; 2 1/2 Lean Meat; 4 Vegetable; 0 Fruit; 3 1/2 Fat. Points: 13

6 1 (15-oz) can black beans, drained and rinsed 1 medium onion, diced 3 cloves garlic, minced 1/2 cup diced tomato 1/2 cup diced green bell pepper 1 teaspoon dried oregano Preheat oven to 400 degrees. Black Bean Quesadillas Day 3 - Serves 6 1 teaspoon ground cumin 2 teaspoons apple cider vinegar 1 cup frozen whole kernel corn, thawed 1/4 cup chopped cilantro 3/4 cup grated Monterrey Jack cheese 6 (8-inch) flour tortillas In a medium saucepan with a tight-fitting lid, combine first 9 ingredients (beans through vinegar); bring mixture to a boil then reduce heat, cover and simmer for 10 to 15 minutes. Coarsely mash beans, leaving some whole. Add corn, cilantro and cheese. Spread even amounts of bean mixture on 3 tortillas then top with remaining 3 tortillas. Place quesadillas on a large baking sheet; bake for 10 minutes or until tops start to brown; carefully turn quesadillas and continue to bake them for 5 to 7 minutes or until tops start to brown and cheese has melted. Allow quesadillas to cool then cut into wedges. SERVING SUGGESTION: Serve fresh guacamole and baked corn tortilla chips on the side: In a medium bowl, mash together ripe avocados, garlic powder, salsa and a little salt; arrange tortilla chips around bowl and serve. Add a relish tray of carrot, celery and jicama sticks, cucumber spears and whole black olives. VEGETARIAN: No changes necessary. KOSHER: No changes necessary. GLUTEN FREE: Make sure beans and vinegar are gluten free. NUTRITION: Per Serving: 571 Calories; 11g Fat; 27g Protein; 94g Carbohydrate; 14g Dietary Fiber; 13mg Cholesterol; 428mg Sodium. Exchanges: 6 Grain; 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. Points: 14 1 pound pork tenderloin, cut into medallions and pounded to about 1/2-inch thickness 1/2 cup flour 3 tablespoons olive oil 1 tablespoon unsalted butter Pork Piccata Day 4 - Serves 6 1/2 cup fresh lemon juice 1/2 cup low sodium chicken broth, or use homemade 1 clove garlic, minced 3 tablespoons drained and rinsed capers 1/4 cup half and half 1/4 cup chopped Italian (flat leaf) parsley Season pork cutlets with salt and pepper then dredge them in flour, shaking off excess. Heat the olive oil and butter in a large skillet over medium-high heat until almost sizzling. Add pork, in batches, browning on both sides for 4 to 6 minutes total; remove from heat and set aside. Add the lemon juice and chicken broth to the skillet and whisk up all of the browned bits from the bottom of the pan. Add garlic and capers; reduce heat and simmer for 4 to 5 minutes. Stir in half and half then return pork medallions to the skillet; turn to coat and heat through. Garnish with parsley and serve. SERVING SUGGESTION: Angel Hair pasta tossed with a little butter and grated Parmesan cheese. Add steamed broccoli spears. VEGETARIAN: Use sliced eggplant instead of pork medallions. KOSHER: Use boneless skinless chicken thighs instead of pork and use vegetable broth. GLUTEN FREE: Use gluten free flour and make sure capers are gluten free. NUTRITION: Per Serving: 230 Calories; 13g Fat; 18g Protein; 11g Carbohydrate; trace Dietary Fiber; 58mg Cholesterol; 145mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates. Points: 6

7 3 teaspoons olive oil, divided 6 (6-oz) salmon fillets Preheat oven to 375 degrees. Coat a 9- x 13-inch baking dish with 1 teaspoon of olive oil. Dilly Salmon Bake Day 5 - Serves 6 1 medium onion, thinly sliced 6 sprigs fresh dill 1/3 cup fresh lemon juice Sprinkle salmon fillets with salt and pepper then arrange them in prepared baking dish. Top with onion slices and dill sprigs then drizzle with remaining olive oil and the lemon juice. Bake salmon for 20 to 25 minutes or until internal temperature registers 145 degrees and fish flakes easily when tested with a fork. SERVING SUGGESTION: Steamed baby red potatoes and steamed asparagus. VEGETARIAN: Use tempeh. KOSHER: No changes necessary. GLUTEN FREE: No changes necessary. NUTRITION: Per Serving: 235 Calories; 8g Fat; 35g Protein; 4g Carbohydrate; 1g Dietary Fiber; 88mg Cholesterol; 121mg Sodium. Exchanges: 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat. Points: 6 1 1/2 pounds beef chuck roast, cut into large cubes 3 (28-oz) cans tomato puree 1/2 cup red wine (or use low sodium beef broth or homemade) Garlicky Crock Cooker Marinara with Beef Day 6 - Serves 6 5 cloves garlic, minced 1/2 teaspoon crushed red pepper flakes 1/4 cup chopped fresh basil leaves In a slow cooker, combine first 6 ingredients (beef roast through crushed red pepper flakes). Cover and cook on LOW for 6 to 8 hours or until beef is falling apart. Garnish with chopped basil and serve. SERVING SUGGESTION: Serve over hot Penne pasta. Add a big spinach salad on the side. VEGETARIAN: Instead of beef roast, use 3 (15-oz) cans cannellini beans, drained and rinsed. If not using red wine, use vegetable broth. KOSHER: Make sure beef and beef broth (if using) are certified kosher. GLUTEN FREE: Make sure tomato puree and wine (or broth) are gluten free. NUTRITION: Per Serving: 413 Calories; 18g Fat; 25g Protein; 39g Carbohydrate; 8g Dietary Fiber; 66mg Cholesterol; 1654mg Sodium. Exchanges: 2 1/2 Lean Meat; 6 1/2 Vegetable; 2 Fat. Points: 11

8 Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Curried Chicken Salad, serve sliced cucumber and tomatoes on the side, with whole grain rolls Day 2: Quinoa-Stuffed Peppers, Mediterranean Style, add a big salad of mixed baby greens Day 3: Black Bean Quesadillas, serve with fresh guacamole and baked corn tortilla chips Day 4: Pork Piccata, along with a side Angel Hair pasta and steamed broccoli spears Day 5: Dilly Salmon Bake, with steamed baby red potatoes and asparagus Day 6: Garlicky Crockpot Marinara with Beef, serve over hot Penne pasta and a big spinach salad on the side SHOPPING LIST: MEAT/POULTRY/SEAFOOD 1/3 pound extra-lean ground beef [D2] 1/2 pound beef chuck roast [D6] 1/3 pound pork tenderloin [D4] 1 medium boneless skinless chicken breast halves [D1] 2 (6-oz) salmon fillets (or frozen) [D5] CONDIMENTS Olive oil (1 tbls + 2 teaspoons) [D1] [D2] [D4] [D5] Apple cider vinegar (3/4 teaspoon) [D3] Mayonnaise (1 1/2 tablespoons) [D1] Kalamata olives (3 ta diced) [D2] Capers (1 tablespoon) [D4] Red wine (3 tbls) (or beef broth) [D6] **Red wine vinaigrette [D2] **Salad dressing (your choice) [D6] **Salsa [D3] **Whole black olives [D3] DRY GOODS Flour (3 tablespoons) [D4] Quinoa (1/3 cup cooked) [D2] Slivered almonds (3 tablespoons) [D1] **Baked corn tortilla chips [D3] **Angel Hair pasta [D4] **Penne pasta [D6] Volume 13, Week 13 PRODUCE Onions (1 + 1/3 ) [D1] [D2] [D3] [D5] Garlic (4 cloves) [D2] [D3] [D4] [D6] Celery (1 med stalk) [D1] ** [D3] Tomatoes (1/3 + 3 tbls) [D2] [D3]** [D1] Red or yellow bell peppers (2 large) [D2] Green bell peppers (3 tbls diced) [D3] Butter lettuce (2 large leaves) [D1] Italian (flat leaf) parsley (1 1/2 tablespoons chopped) [D4] Cilantro (1 1/2 tbls chopped) [D3] Dill (2 sprigs) [D5] Basil (1 1/2 tbls chopped leaves) [D6] Lemons (3 tbls and 2 tsp juice plus 1/3 teaspoon zest) [D2] [D4] [D5] Apples (1/3 small) [D1] **Red onion [D2] **Baby red potatoes [D5] **Carrots [D3] **Jicama [D3] **Cucumbers [D1] [D2] [D3] **Avocados [D2] [D3] **Broccoli [D4] **Asparagus [D5] **Spinach [D6] **Mixed baby greens [D2] **Salad veggies (your choice) [D6] CANNED GOODS Low sodium chicken broth, or use homemade (3 tablespoons) [D4] Low sodium beef broth, or use homemade (3 tbls, if not red wine) [D6] 1 1/2 (28-oz) cans tomato puree [D2] [D6] 1/3 (15-oz) can black beans [D3] SPICES Sea salt keep on hand Black peppercorns keep on hand Curry powder [D1] Ground cumin [D1] [D3] Oregano [D2] [D3] Crushed red pepper flakes [D6] **Garlic powder[d3] BAKERY 2 (8-inch) flour tortillas [D3] **Whole grain rolls [D1] DAIRY/DAIRY CASE Butter, unsalted (1 tsp) [D4] **[D1] Half and half (1 1/2 tbls) [D4] Plain Greek yogurt (1 1/2 tbls) [D1] Monterey Jack cheese (1/4 cup) [D3] Feta cheese (3 tbls crumbled) [D2] **Parmesan cheese [D4] FREEZER 2 (6-oz) salmon fillets (if not using fresh) [D5] Whole kernel corn (1 cup) [D3] OTHER Aluminum foil wrap [D2] VEGETARIAN Non-breaded faux chicken patties [D1] TVP crumbles [D2] Tempeh [D5] Eggplant [D4] Low sodium vegetable broth [D6] 1 (15-oz) cans cannellini beans [D6] KOSHER 1/2 pound kosher ground beef [D2] 1/2 pound kosher beef roast [D6] Non-breaded faux chicken patties[d1] 1/3 pound boneless skinless chicken thighs [D4] Low sodium kosher beef broth, or homemade [D6] GLUTEN FREE Vinegar [D3] Mayonnaise Olives [D2] Capers [D4] Wine [D6] Chicken broth [D4] Beef broth (if using) [D6] Tomato puree [D2] [D6] Canned beans [D3] Curry powder [D1] Flour [D4] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.

9 1 medium boneless skinless chicken breast halves, cooked and cubed 1/3 teaspoon olive oil 1/3 medium onion, diced 1 medium stalks celery, diced 1/3 small apple, peeled, cored and diced Preheat oven to 375 degrees. Curried Chicken Salad Day 1 - Serves 2 3 tablespoons toasted slivered almonds 1/3 teaspoon curry powder 1/8 teaspoon ground cumin 1/8 teaspoon freshly ground black pepper 3 tablespoons mayonnaise 1 1/2 tablespoon low fat plain Greek yogurt 2 large leaves Butter lettuce Season chicken breast halves with salt and pepper then place them on a baking sheet coated with the olive oil. Roast for 25 minutes or until internal temperature registers 165 degrees and juices run clear. Set aside to cool. In a medium bowl, toss together next 9 ingredients (onion through yogurt). Cube cooled chicken and add to onion/yogurt mixture; toss well to blend. Refrigerate until chilled. Place a lettuce leaf on each dinner plate; fill each with an equal portion of chicken salad. SERVING SUGGESTION: Serve sliced cucumber and tomatoes on the side. Add whole grain rolls and butter. VEGETARIAN: Use non-breaded faux chicken patties. KOSHER: Use non-breaded faux chicken patties. GLUTEN FREE: Make sure curry powder is gluten free. NUTRITION: Per Serving: 540 Calories; 27g Fat; 32g Protein; 48g Carbohydrate; 9g Dietary Fiber; 56mg Cholesterol; 625mg Sodium. Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 3 Fat. Points: 14

10 DO-AHEAD TIP: Prepare quinoa according to package directions; set aside. Quinoa-Stuffed Peppers, Mediterranean Style 3/4 teaspoon olive oil 1/3 small onion, minced 1 clove garlic, minced 1/3 pound extra-lean ground beef 1/3 large tomato, diced 1/3 teaspoon dried oregano 1/3 teaspoon lemon zest Day 2 - Serves 2 1/3 cup cooked quinoa 3 tablespoons pitted Kalamata olives, diced 3 tablespoons crumbled Feta cheese 1/3 (28-oz) can tomato puree, divided 2 large red or yellow bell peppers, halved lengthwise, stems removed and de-seeded and de-ribbed Aluminum foil wrap Preheat oven to 375 degrees. Heat the olive oil in large skillet over medium-high heat until fragrant. Add onion and garlic; cook for 2 to 3 minutes. Add ground beef; cook, breaking up with a wooden spoon, until no longer pink. Add the diced tomato; cook until some of the liquid has evaporated. Sprinkle mixture with oregano, lemon zest, salt and pepper; remove from heat and set aside. In a large bowl, combine cooked quinoa, meat mixture, olives, Feta cheese and 1 tablespoon of tomato puree; blend well. Fill each bell pepper half with meat/quinoa mixture then place them in a 9- x 13-inch baking dish; carefully pour remaining tomato puree around them. Cover baking dish tightly with foil and bake for 40 minutes or until bell peppers are tender. SERVING SUGGESTION: : A big salad of mixed baby greens, sliced red onion, avocado and cucumber, tossed with red wine vinaigrette. VEGETARIAN: Use TVP crumbles instead of ground beef. KOSHER: Make sure ground beef is certified kosher and omit Feta cheese. GLUTEN FREE: Make sure olives and tomato puree are gluten free. NUTRITION: Per Serving: 480 Calories; 24g Fat; 23g Protein; 45g Carbohydrate; 7g Dietary Fiber; 63mg Cholesterol; 1042mg Sodium. Exchanges: 1 1/2 Grain; 2 1/2 Lean Meat; 4 Vegetable; 0 Fruit; 3 1/2 Fat. Points: 13

11 1/3 (15-oz) can black beans, drained and rinsed 1/3 medium onion, diced 1 clove garlic, minced 3 tablespoons diced tomato 3 tablespoons diced green bell pepper 1/3 teaspoon dried oregano Preheat oven to 400 degrees. Black Bean Quesadillas Day 3 - Serves 2 1/3 teaspoon ground cumin 3/4 teaspoon apple cider vinegar 1/3 cup frozen whole kernel corn, thawed 1 1/2 tablespoons chopped cilantro 1/4 cup grated Monterrey Jack cheese 2 (8-inch) flour tortillas In a medium saucepan with a tight-fitting lid, combine first 9 ingredients (beans through vinegar); bring mixture to a boil then reduce heat, cover and simmer for 10 to 15 minutes. Coarsely mash beans, leaving some whole. Add corn, cilantro and cheese. Spread even amounts of bean mixture on 1 tortilla then top with remaining 1 tortilla. Place quesadillas on a large baking sheet; bake for 10 minutes or until tops start to brown; carefully turn quesadillas and continue to bake them for 5 to 7 minutes or until tops start to brown and cheese has melted. Allow quesadillas to cool then cut into wedges. SERVING SUGGESTION: Serve fresh guacamole and baked corn tortilla chips on the side: In a medium bowl, mash together ripe avocados, garlic powder, salsa and a little salt; arrange tortilla chips around bowl and serve. Add a relish tray of carrot, celery and jicama sticks, cucumber spears and whole black olives. VEGETARIAN: No changes necessary. KOSHER: No changes necessary. GLUTEN FREE: Make sure beans and vinegar are gluten free. NUTRITION: Per Serving: 571 Calories; 11g Fat; 27g Protein; 94g Carbohydrate; 14g Dietary Fiber; 13mg Cholesterol; 428mg Sodium. Exchanges: 6 Grain; 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. Points: 14 1/3 pound pork tenderloin, cut into medallions and pounded to about 1/2-inch thickness 3 tablespoons flour 1 tablespoon olive oil 1 teaspoon unsalted butter Pork Piccata Day 4 - Serves 2 3 tablespoons fresh lemon juice 3 tablespoons low sodium chicken broth, or use homemade 1/2 clove garlic, minced 1 tablespoon drained and rinsed capers 1 1/2 tablespoons half and half 1 1/2 tablespoons chopped Italian (flat leaf) parsley Season pork cutlets with salt and pepper then dredge them in flour, shaking off excess. Heat the olive oil and butter in a large skillet over medium-high heat until almost sizzling. Add pork, in batches, browning on both sides for 4 to 6 minutes total; remove from heat and set aside. Add the lemon juice and chicken broth to the skillet and whisk up all of the browned bits from the bottom of the pan. Add garlic and capers; reduce heat and simmer for 4 to 5 minutes. Stir in half and half then return pork medallions to the skillet; turn to coat and heat through. Garnish with parsley and serve. SERVING SUGGESTION: Angel Hair pasta tossed with a little butter and grated Parmesan cheese. Add steamed broccoli spears. VEGETARIAN: Use sliced eggplant instead of pork medallions. KOSHER: Use boneless skinless chicken thighs instead of pork and use vegetable broth. GLUTEN FREE: Use gluten free flour and make sure capers are gluten free. NUTRITION: Per Serving: 230 Calories; 13g Fat; 18g Protein; 11g Carbohydrate; trace Dietary Fiber; 58mg Cholesterol; 145mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates. Points: 6

12 1 teaspoon olive oil, divided 2 (6-oz) salmon fillets Preheat oven to 375 degrees. Dilly Salmon Bake Day 5 - Serves 2 Coat a 9- x 13-inch baking dish with 1/3 teaspoon of olive oil. 1/3 medium onion, thinly sliced 2 sprigs fresh dill 2 tablespoons fresh lemon juice Sprinkle salmon fillets with salt and pepper then arrange them in prepared baking dish. Top with onion slices and dill sprigs then drizzle with remaining olive oil and the lemon juice. Bake salmon for 20 to 25 minutes or until internal temperature registers 145 degrees and fish flakes easily when tested with a fork. SERVING SUGGESTION: Steamed baby red potatoes and steamed asparagus. VEGETARIAN: Use tempeh. KOSHER: No changes necessary. GLUTEN FREE: No changes necessary. NUTRITION: Per Serving: 235 Calories; 8g Fat; 35g Protein; 4g Carbohydrate; 1g Dietary Fiber; 88mg Cholesterol; 121mg Sodium. Exchanges: 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat. Points: 6 1/2 pound beef chuck roast, cut into large cubes 1 (28-oz) cans tomato puree 3 tablespoons red wine (or use low sodium beef broth or homemade) Garlicky Crock Cooker Marinara with Beef Day 6 - Serves 2 2 cloves garlic, minced 1/8 teaspoon crushed red pepper flakes 1 1/2 tablespoons chopped fresh basil leaves In a slow cooker, combine first 6 ingredients (beef roast through crushed red pepper flakes). Cover and cook on LOW for 6 to 8 hours or until beef is falling apart. Garnish with chopped basil and serve. SERVING SUGGESTION: Serve over hot Penne pasta. Add a big spinach salad on the side. VEGETARIAN: Instead of beef roast, use 3 (15-oz) cans cannellini beans, drained and rinsed. If not using red wine, use vegetable broth. KOSHER: Make sure beef and beef broth (if using) are certified kosher. GLUTEN FREE: Make sure tomato puree and wine (or broth) are gluten free. NUTRITION: Per Serving: 413 Calories; 18g Fat; 25g Protein; 39g Carbohydrate; 8g Dietary Fiber; 66mg Cholesterol; 1654mg Sodium. Exchanges: 2 1/2 Lean Meat; 6 1/2 Vegetable; 2 Fat. Points: 11

13 Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Lemon Thyme Chicken, add a side of baked acorn squash and steamed asparagus Day 2: Beef and Kale Bowls, with a relish tray Day 3: Lamb Sliders with Ginger-Cilantro Aioli, serve with a big bowl of Zesty Coleslaw Day 4: Spiced Pork Chops with Vegetables, add steamed broccoli spears Day 5: Asian Tuna Steaks, along with Cauli-Rice Day 6: Honey Garlic Chicken Wings, serve with baked sweet potatoes and steamed green beans SHOPPING LIST: PROTEIN 2 pounds extra-lean ground beef [D2] 2 pounds ground lamb [D3] 4 (8-oz) bone-in pork chops [D4] 4 (6-oz) boneless skinless chicken breast halves [D1] 3 pounds chicken wings [D6] 4 (6-oz) tuna steaks (or buy frozen) [D5] Eggs (1 large) [D3] CONDIMENTS Olive oil (1/2 cup plus 12 tablespoons) [D1] [D2] [D3] [D4] [D5] [D6] Sesame oil (4 tablespoons) (in Asian section of grocery store) [D5] Balsamic vinegar (1 tablespoon) [D5] Raw honey (3/4 cup) **Additional [D3] [D6] **Extra virgin olive oil [D3] **Apple cider vinegar [D3] DAIRY CASE Ghee (2 tablespoons) [D4] Volume 13, Week 13 PRODUCE Red onions (1 medium) [D3]**Additional [D3] Garlic (11 cloves) [D2] [D3] [D5] [D6] Green onions (1 bunch) [D5] Sweet potatoes (2 medium) [D4] **Additional [D6] Carrots (4 large) [D4] **Additional[D2] [D3] [D5] Parsnips (2 large) [D4] Gingerroot (2 tablespoons plus 2 teaspoons grated) [D5] Kale (2 large bunches) [D2] Boston lettuce (1 large head) [D3] Cilantro (3 tablespoons chopped) [D3] Thyme (8 sprigs) [D1] Lemons (4 large) [D1] [D2] Limes (2 large) [D3] [D5] **Acorn squash [D1] **Asparagus [D1] **Green beans [D6] **Cabbage [D3] **Broccoli [D4] **Cauliflower [D5] **Zucchini [D3] **Celery [D2] [D3] **Radishes [D2] [D3] **Cucumber [D2] **Grape tomatoes [D2] **Snow peas [D5] SPICES Sea salt Keep on hand Black peppercorns Keep on hand Crushed red pepper flakes [D2] [D3] [D6] Ground cumin [D4] Ground coriander [D4] Garlic powder [D4] **Dry mustard [D3] FREEZER 4 (6-oz) tuna steaks (if not using fresh) [D5] OTHER Paper towels [D1] Large zipper-topped plastic bags [D1] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.

14 DO-AHEAD TIP: Marinate chicken for at least 30 minutes or up to 6 hours (see recipe). Lemon Thyme Chicken Day 1 - Serves 4 Juice and zest of 2 large lemons 3 tablespoons olive oil, divided 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 4 (6-oz) boneless skinless chicken breast halves 8 sprigs fresh thyme In a small bowl, whisk together lemon juice and zest, 2 tablespoons of olive oil, salt and pepper; pour mixture over chicken then add thyme sprigs. Rinse chicken breast halves under cool running water and pat dry with paper towels. Place them in a single layer between two sheets of plastic wrap and gently pound to 1/2 inch thickness. Transfer to a large zipper-topped plastic bag and pour marinade over the top. Add thyme sprigs then seal bag and turn to coat; refrigerate for at least 30 minutes or up to 6 hours. At time of cooking, heat remaining 1 tablespoon of olive oil in a large skillet over medium-high heat. Add chicken; cook for 4 to 5 minutes per side or until golden brown on the outsides and juices run clear. SERVING SUGGESTION: Baked acorn squash and steamed asparagus. NUTRITION: Per Serving: 308 Calories; 13g Fat; 40g Protein; 9g Carbohydrate; 4g Dietary Fiber; 99mg Cholesterol; 586mg Sodium. Exchanges: 1/2 Grain(Starch); 5 1/2 Lean Meat; 0 Fruit; 2 Fat. Points: 8 2 tablespoons olive oil 2 pounds extra-lean ground beef 1 1/2 teaspoons crushed red pepper flakes Beef and Kale Bowls Day 2 - Serves 4 1 clove garlic, minced 2 large bunches kale, stems removed and torn into bitesized pieces Juice of 2 large lemons Heat the olive oil in a large skillet over medium-high heat. Add the ground beef, salt and pepper, crushed red pepper flakes and garlic; cook, crumbling with a wooden spoon, for 3 to 4 minutes or until beef is mostly browned. Add kale and continue to cook, stirring frequently, until kale has wilted and has become tender. Add lemon juice; cook for 1 to 2 minutes then season with salt and pepper to taste. Serve in bowls. SERVING SUGGESTION: A relish tray of carrot and celery sticks, radishes, cucumber spears and grape tomatoes. NUTRITION: Per Serving: 615 Calories; 46g Fat; 44g Protein; 7g Carbohydrate; 1g Dietary Fiber; 157mg Cholesterol; 165mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 1/2 Vegetable; 0 Fruit; 5 1/2 Fat. Points: 17

15 2 pounds ground lamb 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 3 cloves garlic, minced 1/2 cup plus 1 tablespoon olive oil 1 large egg Lamb Sliders with Ginger-Cilantro Aioli Day 3 - Serves 4 Juice and zest of 1 large lime 1 teaspoon crushed red pepper flakes 2 teaspoons grated gingerroot 3 tablespoons chopped cilantro 1 large head Boston lettuce, leaves removed, cleaned and patted dry 1 medium red onion, thinly sliced In a large bowl, gently blend together ground lamb, salt, pepper and garlic; form mixture into patties that are 2 inches in diameter and 1/2 inch thick. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add lamb patties, in batches; cook for 2 to 3 minutes per side or until golden brown on the outsides and cooked to desired level of doneness on the insides. Meanwhile, prepare aioli: In a blender, process egg and lime juice then slowly drizzle in remaining 1/2 cup of olive oil; blend until emulsified and creamy. Add crushed red pepper flakes, gingerroot, cilantro and additional salt and pepper to taste. Serve lamb patties in individual lettuce leaves topped with sliced red onion and aioli. SERVING SUGGESTION: A big bowl of Zesty Coleslaw (finely shredded cabbage and carrots and thinly sliced red onion, celery, radishes and zucchini, tossed with a whisked-up dressing of extra virgin olive oil, apple cider vinegar, raw honey, salt, pepper and dry mustard to taste). NUTRITION: Per Serving: 962 Calories; 85g Fat; 41g Protein; 8g Carbohydrate; 2g Dietary Fiber; 219mg Cholesterol; 629mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 13 Fat. Points: 26 1 tablespoon ground cumin 1 tablespoon ground coriander 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon garlic powder 4 (8-oz) bone-in pork chops Preheat oven to 400 degrees. Spiced Pork Chops with Vegetables Day 4 - Serves 4 2 large parsnips, peeled and cut into 1-inch cubes 2 medium sweet potatoes, peeled and cut into 1-inch cubes 4 large carrots, peeled and cut into 1-inch rounds 4 tablespoons olive oil 2 tablespoons ghee In a small bowl, combine seasonings (cumin through garlic powder); sprinkle mixture evenly on both sides of pork chops. In a large bowl, place parsnips, sweet potatoes and carrots. Drizzle with olive oil and salt and pepper to taste then toss to combine well. Transfer vegetables to a 9- x 13-inch baking dish; roast for 20 to 25 minutes or until vegetables are almost tender and starting to brown, stirring once or twice during roasting time. Meanwhile, melt the ghee in a large skillet over medium-high heat. Add pork chops; cook for 3 minutes per side or until a brown crust is formed on each side. Remove vegetables from the oven and place the pork chops directly on top of vegetables in the baking dish. Return to the oven and continue to cook for 10 minutes or until internal temperature of meat reaches 145 degrees and vegetables are fork-tender. SERVING SUGGESTION: Add steamed broccoli spears. NUTRITION: Per Serving: 681 Calories; 41g Fat: 33g Protein; 45g Carbohydrate; 10g Dietary Fiber; 106mg Cholesterol; 582mg Sodium. Exchanges: 2 1/2 Grain(Starch); 4 1/2 Lean Meat; 1 1/2 Vegetable; 5 1/2 Fat. Points: 18 If you d like to share, please share our free menus available on the web at Paleo Menu-Mailer Volume 13, Week 13

16 4 tablespoons sesame oil 1 tablespoon balsamic vinegar 2 tablespoons grated gingerroot 2 cloves garlic, minced Asian Tuna Steaks Day 5 - Serves 4 Juice and zest of 1 large lime 4 (6-oz) tuna steaks 1 tablespoon olive oil 1 bunch green onions, chopped Prepare marinade: In a large bowl, whisk together first 5 ingredients (sesame oil through lime juice and zest). Sprinkle tuna steaks with salt and pepper then place them in a shallow dish; pour marinade over the top and turn to coat. Cover and refrigerate for at least 30 minutes or up to 2 hours. At time of cooking, heat the olive oil in a large skillet over medium-high heat. Add tuna steaks; cook for 3 to 4 minutes per side or until browned on the outsides and medium-rare on the insides. Garnish with chopped green onions. SERVING SUGGESTION: Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork. Add steamed sliced carrots and snow peas on the side. NUTRITION: Per Serving: 406 Calories; 25g Fat; 40g Protein; 3g Carbohydrate; trace Dietary Fiber; 65mg Cholesterol; 68mg Sodium. Exchanges: 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 3 1/2 Fat. Points: 10 3/4 cup raw honey 5 cloves garlic, minced 1 tablespoon olive oil Honey Garlic Chicken Wings Day 6 - Serves 4 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 2 teaspoons crushed red pepper flakes 3 pounds chicken wings In a small bowl, whisk together first 6 ingredients (honey through crushed red pepper flakes). Place chicken wings in a large crock cooker; drizzle honey mixture over the top and toss to coat. Cover and cook on LOW for 6 hours or until wings are cooked through and sauce has thickened. SERVING SUGGESTION: Baked sweet potatoes and steamed green beans. NUTRITION: Per Serving: 638 Calories; 33g Fat; 34g Protein; 54g Carbohydrate; trace Dietary Fiber; 142mg Cholesterol; 608mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Vegetable; 3 1/2 Fat; 3 1/2 Other Carbohydrates. Points: 17

17 Paleo Diet and Menu-Mailer Tips and Hints The Paleo Menu- Mailer is different than any of our other Menu- Mailers in that it is based on the hunter/gatherer principle which provides you with good, basic, healthy food. I strongly suggest you use organic in- season vegetables, organic free- range chicken and eggs, grass- fed beef, pastured pork and wild fish as much as possible. If you don t eat pork, simply substitute chicken and slightly adjust cooking times. We use a soy sauce substitute from time to time called Coco- Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.com not cheap, but it lasts a good long while. And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, Worcestershire sauce, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this. Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixin s (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle Soup OR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients. As with other Menu- Mailers, the Serving Suggestions are double- asterisked (**) on the Shopping Lists and are entirely optional. Leanne s Basic Vinaigrette Makes 1/4 cup 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano Mix all together, use 1 tablespoon per salad.

18 Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Lemon Thyme Chicken, add a side of baked acorn squash and steamed asparagus Day 2: Beef and Kale Bowls, with a relish tray Day 3: Lamb Sliders with Ginger-Cilantro Aioli, serve with a big bowl of Zesty Coleslaw Day 4: Spiced Pork Chops with Vegetables, add steamed broccoli spears Day 5: Asian Tuna Steaks, along with Cauli-Rice Day 6: Honey Garlic Chicken Wings, serve with baked sweet potatoes and steamed green beans SHOPPING LIST: PROTEIN 1 pound extra-lean ground beef [D2] 1 pound ground lamb [D3] 2 (8-oz) bone-in pork chops [D4] 2 (6-oz) boneless skinless chicken breast halves [D1] 1 1/2 pounds chicken wings [D6] 2 (6-oz) tuna steaks (or buy frozen) [D5] Eggs (1 large) [D3] CONDIMENTS Olive oil [D1] [D2] [D3] [D4] [D5] [D6] Sesame oil (in Asian section of grocery store) [D5] Balsamic vinegar [D5] Raw honey **Additional [D3] [D6] **Extra virgin olive oil [D3] **Apple cider vinegar [D3] DAIRY CASE Ghee (1 tablespoon) [D4] FREEZER 2 (6-oz) tuna steaks (if not using fresh) [D5] OTHER Paper towels [D1] Large zipper-topped plastic bags [D1] Volume 13, Week 13 PRODUCE Red onions (1/2 medium) [D3]**Additional [D3] Garlic (6 cloves) [D2] [D3] [D5] [D6] Green onions (1/2 bunch) [D5] Sweet potatoes (1 medium) [D4] **Additional [D6] Carrots (2 large) [D4] **Additional[D2] [D3] [D5] Parsnips (1 large) [D4] Gingerroot (1 tablespoons plus 1 teaspoon grated) [D5] Kale (1 large bunch) [D2] Boston lettuce (1/2 large head) [D3] Cilantro (1 1/2 tablespoons chopped) [D3] Thyme (4 sprigs) [D1] Lemons (2 large) [D1] [D2] Limes (1 large) [D3] [D5] **Acorn squash [D1] **Asparagus [D1] **Green beans [D6] **Cabbage [D3] **Broccoli [D4] **Cauliflower [D5] **Zucchini [D3] **Celery [D2] [D3] **Radishes [D2] [D3] **Cucumber [D2] **Grape tomatoes [D2] **Snow peas [D5] SPICES Sea salt Keep on hand Black peppercorns Keep on hand Crushed red pepper flakes [D2] [D3] [D6] Ground cumin [D4] Ground coriander [D4] Garlic powder [D4] **Dry mustard [D3] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.

19 DO-AHEAD TIP: Marinate chicken for at least 30 minutes or up to 6 hours (see recipe). Lemon Thyme Chicken Day 1 - Serves 2 Juice and zest of 2 large lemons 1 1/2 tablespoons olive oil, divided 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 2 (6-oz) boneless skinless chicken breast halves 4 sprigs fresh thyme In a small bowl, whisk together lemon juice and zest, 1 tablespoon of olive oil, salt and pepper; pour mixture over chicken then add thyme sprigs. Rinse chicken breast halves under cool running water and pat dry with paper towels. Place them in a single layer between two sheets of plastic wrap and gently pound to 1/2 inch thickness. Transfer to a large zipper-topped plastic bag and pour marinade over the top. Add thyme sprigs then seal bag and turn to coat; refrigerate for at least 30 minutes or up to 6 hours. At time of cooking, heat remaining 1/2 tablespoon of olive oil in a large skillet over medium-high heat. Add chicken; cook for 4 to 5 minutes per side or until golden brown on the outsides and juices run clear. SERVING SUGGESTION: Baked acorn squash and steamed asparagus. NUTRITION: Per Serving: 308 Calories; 13g Fat; 40g Protein; 9g Carbohydrate; 4g Dietary Fiber; 99mg Cholesterol; 586mg Sodium. Exchanges: 1/2 Grain(Starch); 5 1/2 Lean Meat; 0 Fruit; 2 Fat. Points: 8 1 tablespoon olive oil 1 pound extra-lean ground beef 3/4 teaspoon crushed red pepper flakes Beef and Kale Bowls Day 2 - Serves 2 1/2 clove garlic, minced 1 large bunch kale, stems removed and torn into bitesized pieces Juice of 1 large lemon Heat the olive oil in a large skillet over medium-high heat. Add the ground beef, salt and pepper, crushed red pepper flakes and garlic; cook, crumbling with a wooden spoon, for 3 to 4 minutes or until beef is mostly browned. Add kale and continue to cook, stirring frequently, until kale has wilted and has become tender. Add lemon juice; cook for 1 to 2 minutes then season with salt and pepper to taste. Serve in bowls. SERVING SUGGESTION: A relish tray of carrot and celery sticks, radishes, cucumber spears and grape tomatoes. NUTRITION: Per Serving: 615 Calories; 46g Fat; 44g Protein; 7g Carbohydrate; 1g Dietary Fiber; 157mg Cholesterol; 165mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 1/2 Vegetable; 0 Fruit; 5 1/2 Fat. Points: 17

20 1 pound ground lamb 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1 1/2 cloves garlic, minced 1/4 cup plus 1/2 tablespoon olive oil 1 large egg Lamb Sliders with Ginger-Cilantro Aioli Day 3 - Serves 2 Juice and zest of 1/2 large lime 1/2 teaspoon crushed red pepper flakes 1 teaspoon grated gingerroot 1 1/2 tablespoons chopped cilantro 1/2 large head Boston lettuce, leaves removed, cleaned and patted dry 1/2 medium red onion, thinly sliced In a large bowl, gently blend together ground lamb, salt, pepper and garlic; form mixture into patties that are 2 inches in diameter and 1/2 inch thick. Heat 1/2 tablespoon of olive oil in a large skillet over medium-high heat. Add lamb patties, in batches; cook for 2 to 3 minutes per side or until golden brown on the outsides and cooked to desired level of doneness on the insides. Meanwhile, prepare aioli: In a blender, process egg and lime juice then slowly drizzle in remaining 1/4 cup of olive oil; blend until emulsified and creamy. Add crushed red pepper flakes, gingerroot, cilantro and additional salt and pepper to taste. Serve lamb patties in individual lettuce leaves topped with sliced red onion and aioli. SERVING SUGGESTION: A big bowl of Zesty Coleslaw (finely shredded cabbage and carrots and thinly sliced red onion, celery, radishes and zucchini, tossed with a whisked-up dressing of extra virgin olive oil, apple cider vinegar, raw honey, salt, pepper and dry mustard to taste). NUTRITION: Per Serving: 962 Calories; 85g Fat; 41g Protein; 8g Carbohydrate; 2g Dietary Fiber; 219mg Cholesterol; 629mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 13 Fat. Points: 26 1/2 tablespoon ground cumin 1/2 tablespoon ground coriander 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon garlic powder 2 (8-oz) bone-in pork chops Preheat oven to 400 degrees. Spiced Pork Chops with Vegetables Day 4 - Serves 2 1 large parsnip, peeled and cut into 1-inch cubes 1 medium sweet potatoes, peeled and cut into 1-inch cubes 2 large carrots, peeled and cut into 1-inch rounds 2 tablespoons olive oil 1 tablespoon ghee In a small bowl, combine seasonings (cumin through garlic powder); sprinkle mixture evenly on both sides of pork chops. In a large bowl, place parsnips, sweet potatoes and carrots. Drizzle with olive oil and salt and pepper to taste then toss to combine well. Transfer vegetables to a 9- x 13-inch baking dish; roast for 20 to 25 minutes or until vegetables are almost tender and starting to brown, stirring once or twice during roasting time. Meanwhile, melt the ghee in a large skillet over medium-high heat. Add pork chops; cook for 3 minutes per side or until a brown crust is formed on each side. Remove vegetables from the oven and place the pork chops directly on top of vegetables in the baking dish. Return to the oven and continue to cook for 10 minutes or until internal temperature of meat reaches 145 degrees and vegetables are fork-tender. SERVING SUGGESTION: Add steamed broccoli spears. NUTRITION: Per Serving: 681 Calories; 41g Fat: 33g Protein; 45g Carbohydrate; 10g Dietary Fiber; 106mg Cholesterol; 582mg Sodium. Exchanges: 2 1/2 Grain(Starch); 4 1/2 Lean Meat; 1 1/2 Vegetable; 5 1/2 Fat. Points: 18 If you d like to share, please share our free menus available on the web at Paleo Menu-Mailer Volume 13, Week 13

21 1 tablespoons sesame oil 1/2 tablespoon balsamic vinegar 1 tablespoon grated gingerroot 1 clove garlic, minced Asian Tuna Steaks Day 5 - Serves 2 Juice and zest of 1/2 large lime 2 (6-oz) tuna steaks 1/2 tablespoon olive oil 1/2 bunch green onions, chopped Prepare marinade: In a large bowl, whisk together first 5 ingredients (sesame oil through lime juice and zest). Sprinkle tuna steaks with salt and pepper then place them in a shallow dish; pour marinade over the top and turn to coat. Cover and refrigerate for at least 30 minutes or up to 2 hours. At time of cooking, heat the olive oil in a large skillet over medium-high heat. Add tuna steaks; cook for 3 to 4 minutes per side or until browned on the outsides and medium-rare on the insides. Garnish with chopped green onions. SERVING SUGGESTION: Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork. Add steamed sliced carrots and snow peas on the side. NUTRITION: Per Serving: 406 Calories; 25g Fat; 40g Protein; 3g Carbohydrate; trace Dietary Fiber; 65mg Cholesterol; 68mg Sodium. Exchanges: 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 3 1/2 Fat. Points: 10 1/2 cup raw honey 3 cloves garlic, minced 1/2 tablespoon olive oil Honey Garlic Chicken Wings Day 6 - Serves 2 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1 teaspoon crushed red pepper flakes 1 1/2 pounds chicken wings In a small bowl, whisk together first 6 ingredients (honey through crushed red pepper flakes). Place chicken wings in a large crock cooker; drizzle honey mixture over the top and toss to coat. Cover and cook on LOW for 6 hours or until wings are cooked through and sauce has thickened. SERVING SUGGESTION: Baked sweet potatoes and steamed green beans. NUTRITION: Per Serving: 638 Calories; 33g Fat; 34g Protein; 54g Carbohydrate; trace Dietary Fiber; 142mg Cholesterol; 608mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Vegetable; 3 1/2 Fat; 3 1/2 Other Carbohydrates. Points: 17

22 Paleo Diet and Menu-Mailer Tips and Hints The Paleo Menu- Mailer is different than any of our other Menu- Mailers in that it is based on the hunter/gatherer principle which provides you with good, basic, healthy food. I strongly suggest you use organic in- season vegetables, organic free- range chicken and eggs, grass- fed beef, pastured pork and wild fish as much as possible. If you don t eat pork, simply substitute chicken and slightly adjust cooking times. We use a soy sauce substitute from time to time called Coco- Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.com not cheap, but it lasts a good long while. And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, Worcestershire sauce, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this. Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixin s (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle Soup OR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients. As with other Menu- Mailers, the Serving Suggestions are double- asterisked (**) on the Shopping Lists and are entirely optional. Leanne s Basic Vinaigrette Makes 1/4 cup 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano Mix all together, use 1 tablespoon per salad.

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

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Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

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Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

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