DAIRY/DAIRY CASE Butter, unsalted [D1,D4,D5,D6] Low fat plain yogurt (1 cup) [D6] Low fat Cheddar cheese (1/3 cup shredded) **Additional [D3]

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1 MENU: Day 1: Waldorf Chicken Salad, with whole grain rolls and raw baby carrots Day 2: Thai Skillet Supper, serve over brown rice Day 3: Mexican Vegetarian Salad, add cheese quesadillas Day 4: Grilled Whitefish, with steamed new potatoes, steamed asparagus, and steamed baby carrots Day 5: Artichoke Chicken, add steamed red potatoes and steamed broccoli spears Day 6: Smoked Sausage and Beans, with a big salad and crusty bread SHOPPING LIST: MEAT 1 pound 95% lean ground beef [D2] 1 pound kielbasa [D6] 6 (6-oz.) boneless skinless chicken breast halves [D5] Boneless skinless chicken breast meat (4 cups chopped) [D1] 1 1/2 pounds firm-fleshed white fish fillets (or buy frozen) [D4] CONDIMENTS Olive oil [D1,D4] Low calorie Honey French salad dressing (1/2 cup) [D2] Salad dressing (your choice) [D3] Dijon mustard [D1] Prepared mustard [D6] Ketchup (1 1/2 cups) [D6] Tabasco sauce [D6] Worcestershire sauce [D4,D6] Low sodium soy sauce [D2] Black olives (1/4 cup sliced) [D3] Honey, preferably local [D1] PRODUCE 3 pounds onions (keep on hand) [D6] Garlic (2 cloves) [D6] Green onions (1/4 cup chopped plus 2 tablespoons minced) [D1,D4] Celery (1/4 cup diced) [D1] Green bell peppers (1 medium) [D6] Yellow summer squash (2 large) [D3] Mushrooms (12 ounces) [D5] Avocado (1) [D3] Alfalfa sprouts (for garnish) [D3] Spinach (5 cups torn leaves) [D3] Assorted fresh vegetables (5 cups if your crisper is empty) [D2] Romaine lettuce (1 head) [D1] Lettuce (5 cups torn) (not Iceberg, no nutrition) **Additional [D3,D6] Parsley (1 tablespoon minced) **Additional [D4] Lemons (1/3 cup plus 2 teaspoons juice plus 1/2 teaspoon grated peel) [D1,D4] Apples (2) [D1] **Salad veggies (your choice) [D6] **New potatoes [D4] **Red potatoes [D5] **Baby carrots [D1,D4] **Asparagus [D4] **Broccoli [D5] DAIRY/DAIRY CASE Butter, unsalted [D1,D4,D5,D6] Low fat plain yogurt (1 cup) [D6] Low fat Cheddar cheese (1/3 cup shredded) **Additional [D3] DRY GOODS Cornstarch [D2] Sugar [D4] Brown sugar [D6] Dried apricots (12 halves) [D1] Sliced almonds (1/4 cup) [D1] Red kidney beans (if not using canned) [D6] Black beans (if not using canned) [D6] Great Northern beans (if not using canned) [D6] Butter beans (or white beans) (if not using canned) [D6] **Brown rice [D2] OTHER Paper towels [D2] GLUTEN FREE Kielbasa [D6] Salad dressings [D2,D3] Mustards [D1,D6] Ketchup [D6] Tabasco sauce [D6] Worcestershire sauce [D4,D6] Soy sauce [D2] Olives [D3] Canned artichoke hearts [D5] Beans [D3,D6] Chicken broth [D5] Beef broth [D2] Tomato sauce [D4] Arrowroot starch [D2] SPICES Poppy seeds [D1] Ground ginger [D2] Cayenne pepper [D2] Basil [D4] Classic Dinner Answers Volume 15, Week 23

2 CANNED GOODS 1 (14.5-oz.) can low sodium chicken broth [D5] Low sodium beef broth (1/4 cup) [D2] Tomato sauce (1/2 cup) [D4] Garbanzo beans (20 ounces) [D3] 1 (15-oz.) can red kidney beans (or use homemade) [D6] 1 (15-oz.) can black beans (or use homemade) [D6] 1 (15-oz.) can Great Northern beans (or use homemade) [D6] 1 (15-oz.) can butter beans (or white beans) (or use homemade) [D6] Artichoke hearts (2 cups) [D5] VEGETARIAN Non-breaded faux chicken patties [D1,D5] TVP crumbles [D2] Extra-firm tofu [D4] Low sodium vegetable broth [D5] Vegetarian Worcestershire sauce [D4,D6] KOSHER 1 pound kosher ground beef [D2] 1 pound turkey kielbasa [D6] Vegetarian Worcestershire sauce [D4,D6] Cultured soy [D5] FREEZER 1 1/2 pounds firm-fleshed white fish fillets (if not using fresh) [D4] BAKERY **Whole grain rolls [D1] **Crusty bread [D6] **Whole wheat flour tortillas [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. Classic Dinner Answers Volume 15, Week 23

3 DO-AHEAD TIP: Cook chicken and toast almonds. Chill dressing for 30 minutes. Day 1 - Serves 6 2 tablespoons honey 2 tablespoons Dijon mustard 1 tablespoon poppy seeds 1/2 teaspoon grated lemon peel* 1/3 cup lemon juice 2 1/2 tablespoons olive oil 12 dried apricot halves 4 cups chopped boneless skinless chicken breast meat, cooked 2 apples, cored and cubed into bite size pieces 1/4 cup diced celery 1/4 cup chopped green onions 1/4 cup sliced almonds, toasted 1 head Romaine lettuce, torn COOKING INSTRUCTIONS: Prepare dressing: In a large bowl, whisk together first 6 ingredients (honey through olive oil); add dried apricots. Cover and refrigerate for 30 minutes, for flavors to blend then remove apricots from dressing and set aside (refrigerate if serving later). Add chicken to the chilled dressing and toss; cover and refrigerate until ready to serve. When ready to serve, add chopped apples, celery, green onion and almonds to chicken mixture. Arrange lettuce on dinner plates and top with chicken salad; garnish with apricots. *LEANNE S NOTE: When grating lemon peel, be careful to use only the colored part, as the white part is bitter-tasting. SERVING SUGGESTION: Serve whole grain rolls and butter on the side; add a bowl of baby carrots to the table. VEGETARIAN: Use non-breaded faux chicken patties. KOSHER: No changes necessary. GLUTEN FREE: Make sure mustard is gluten free. NUTRITION: Per serving: 360 Calories; 12g Fat; 41g Protein; 24g Carbohydrate; 5g Dietary Fiber; 91mg Cholesterol; 183mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1 Vegetable; 1 Fruit; 2 Fat; 1/2 Other Carbohydrates. Points: 9 Classic Dinner Answers Volume 15, Week 23

4 Day 2 - Serves 6 1 pound 95% lean ground beef 5 cups fresh vegetables, whatever you have in your crisper (such as: broccoli, celery, green peppers, bamboo shoots, green peppers, cauliflower, fresh spinach, mushrooms, onions, bean sprouts, bell peppers) 1/2 cup low calorie Honey French salad dressing 2 tablespoons cornstarch 1/4 cup low sodium beef broth 3 tablespoons low sodium soy sauce 1/2 teaspoon ground ginger Cayenne pepper, to taste COOKING INSTRUCTIONS: In large skillet, brown ground beef over medium-high heat; drain and blot off any fat with paper towels. Add vegetables to the skillet; cook and stir for 2 minutes or until tender-crisp. In a cup, combine cornstarch with broth and soy sauce; add to beef and vegetables along with the salad dressing; cook until thickened. Stir in ground ginger and season with cayenne pepper to taste. SERVING SUGGESTION: Serve over brown rice. VEGETARIAN: Use TVP crumbles instead of ground beef. KOSHER: Use kosher ground beef. GLUTEN FREE: Make sure salad dressing, broth, and soy sauce are gluten free. Use arrowroot starch instead of cornstarch. NUTRITION: Per serving: 252 Calories; 3g Fat; 9g Protein; 11g Carbohydrate; 2g Dietary Fiber; 22mg Cholesterol; 509mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates. Points: 3 Classic Dinner Answers Volume 15, Week 23

5 Day 3 - Serves 6 2 large yellow summer squash, quartered 5 cups torn spinach leaves 5 cups torn lettuce, your choice (not Iceberg, no nutrition) 20 ounces garbanzo beans, drained and rinsed 1 avocado, pitted, peeled and diced 1/3 cup shredded low fat Cheddar cheese, shredded 1/4 cup sliced black olives Salad dressing, your choice Alfalfa sprouts, for garnish COOKING INSTRUCTIONS: In a large saucepan, cook squash in a small amount of boiling water for 15 minutes or until tender; rinse in cold water to cool and to stop the cooking process. In a large bowl, toss together squash, spinach, lettuce, garbanzo beans, avocado, cheese and olives. Top with salad dressing and alfalfa sprouts. SERVING SUGGESTION: Serve cheese quesadillas on the side (think: grilled cheese sandwiches, but made with whole wheat flour tortillas instead of bread). VEGETARIAN: No changes necessary. KOSHER: No changes necessary. GLUTEN FREE: Make sure garbanzo beans, olives and salad dressing are gluten free. NUTRITION: Per Serving: 214 Calories; 8g Fat; 9g Protein; 30g Carbohydrate; 8g Dietary Fiber; 1mg Cholesterol; 399mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat. Points: 6 Classic Dinner Answers Volume 15, Week 23

6 Day 4 - Serves 6 1/2 cup tomato sauce 2 tablespoons minced green onion 1 tablespoon minced parsley 1/2 teaspoon Worcestershire sauce 1/8 teaspoon freshly ground black pepper 1/8 teaspoon dried basil 1/8 teaspoon sugar 1/2 tablespoon olive oil 2 teaspoons lemon juice 1 1/2 pounds firm-fleshed white fish fillets COOKING INSTRUCTIONS: Preheat outdoor or indoor grill, OR oven broiler. In a small saucepan, combine first 7 ingredients (tomato sauce through sugar); cook and stir over medium heat for 5 minutes. In a small bowl or cup, combine olive oil and lemon juice; brush on fish. Grill/broil fish 4 inches from heat source for 5 minutes then turn and baste with tomato mixture; continue to grill/broil until fish flakes easily when tested with a fork. Allow 10 minutes total cooking time per inch of thickness, measured at its thickest part. Thoroughly heat remaining tomato mixture and serve with fish. SERVING SUGGESTION: Steamed new potatoes tossed with a little butter and chopped parsley; add steamed asparagus and steamed baby carrots. VEGETARIAN: Use extra-firm tofu instead of fish. Use vegetarian Worcestershire sauce. KOSHER: Use vegetarian Worcestershire sauce. GLUTEN FREE: Make sure tomato sauce and Worcestershire sauce are gluten free. NUTRITION: Per Serving: 111 Calories; 2g Fat; 21g Protein; 2g Carbohydrate; trace Dietary Fiber; 49mg Cholesterol; 190mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates. Points: 3 Classic Dinner Answers Volume 15, Week 23

7 Day 5 - Serves 6 2 tablespoons unsalted butter, melted 12 ounces mushrooms, sliced 1 (14.5-oz.) can low sodium chicken broth 2 cups canned artichoke hearts, drained (reserve liquid) 6 (6-oz.) boneless skinless chicken breast halves 1 cup low fat plain yogurt COOKING INSTRUCTIONS: Melt the butter in a large skillet with a tight-fitting lid over medium heat. Add mushrooms and sauté until golden and liquid has evaporated; remove from skillet and set aside. In the same skillet, add chicken broth and liquid from the artichoke hearts; bring mixture to a boil then add chicken. Reduce skillet heat, cover and gently simmer, turning chicken while it is poaching. When cooked through, remove chicken from skillet and keep warm. Raise skillet heat to medium-high and cook liquid until it is reduced by about half. Add artichoke hearts and sautéed mushrooms to the skillet; remove from heat and stir in yogurt. Pour sauce over warm chicken and serve. SERVING SUGGESTION: Steamed red potatoes and steamed broccoli spears. VEGETARIAN: Use non-breaded faux chicken patties and use vegetable broth instead of chicken broth. KOSHER: Use oil instead of butter and use cultured soy instead of yogurt. GLUTEN FREE: Make sure canned broth and artichoke hearts are gluten free. NUTRITION: Per Serving: 343 Calories; 11g Fat; 48g Protein; 11g Carbohydrate; 3g Dietary Fiber; 111mg Cholesterol; 535mg Sodium. Exchanges: 6 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat. Points: 8 Classic Dinner Answers Volume 15, Week 23

8 Day 6 - Serves 9 (leftovers! freezes well) 1 (15-oz.) can red kidney beans, drained and rinsed, or use homemade 1 (15-oz.) can black beans, drained and rinsed, or use homemade 1 (15-oz.) can great northern beans, drained and rinsed, or use homemade 1 (15-oz.) can butter beans (or white beans if butter beans are unavailable), drained and rinsed, or use homemade 1 pound cooked kielbasa, cut into 1/2-inch slices 1 1/2 cups ketchup 1 medium green bell pepper, de-seeded, de-ribbed and chopped 1/2 cup chopped onion 1/4 cup brown sugar 2 cloves garlic, pressed 1 teaspoon Worcestershire sauce 2 teaspoons prepared mustard 1/2 teaspoon Tabasco sauce COOKING INSTRUCTIONS: Place all ingredients in a slow cooker; stir to combine. Cover and cook on LOW for 8 to 9 hours or on HIGH for 4 to 5 hours. SERVING SUGGESTION: Serve a big salad on the side; add some crusty bread with butter. VEGETARIAN: Omit the kielbasa and use vegetarian Worcestershire sauce. KOSHER: Use turkey kielbasa and vegetarian Worcestershire sauce. GLUTEN FREE: Make sure beans, kielbasa, ketchup, Worcestershire sauce, mustard and Tabasco sauce are gluten free. NUTRITION: Per Serving: 485 Calories; 15g Fat; 25g Protein; 65g Carbohydrate; 19g Dietary Fiber; 34mg Cholesterol; 1378mg Sodium. Exchanges: 3 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 2 Fat; 1 Other Carbohydrates. Points: 12 Classic Dinner Answers Volume 15, Week 23

9 MENU: Day 1: Waldorf Chicken Salad, with whole grain rolls and raw baby carrots Day 2: Thai Skillet Supper, serve over brown rice Day 3: Mexican Vegetarian Salad, add cheese quesadillas Day 4: Grilled Whitefish, with steamed new potatoes, steamed asparagus, and steamed baby carrots Day 5: Artichoke Chicken, add steamed red potatoes and steamed broccoli spears Day 6: Smoked Sausage and Beans, with a big salad and crusty bread SHOPPING LIST: MEAT 1/3 pound 95% lean ground beef [D2] 1/3 pound kielbasa [D6] 2 (6-oz.) boneless skinless chicken breast halves [D5] Boneless skinless chicken breast meat (1 1/3 cups chopped) [D1] 1/2 pound firm-fleshed white fish fillets (or buy frozen) [D4] CONDIMENTS Olive oil [D1,D4] Low calorie Honey French salad dressing (2 1/2 tablespoons) [D2] Salad dressing (your choice) [D3] Dijon mustard [D1] Prepared mustard [D6] Ketchup (1/2 cup) [D6] Tabasco sauce [D6] Worcestershire sauce [D4,D6] Low sodium soy sauce [D2] Black olives (1 1/2 tablespoons sliced) [D3] Honey, preferably local [D1] PRODUCE 3 pounds onions (keep on hand) [D6] Garlic (1 clove) [D6] Green onions (1 1/2 tablespoons chopped plus 2 teaspoons minced) [D1,D4] Celery (1 1/2 tablespoons diced) [D1] Green bell peppers (1/2 small) [D6] Yellow summer squash (1 medium) [D3] Mushrooms (4 ounces) [D5] Avocado (1/3) [D3] Alfalfa sprouts (for garnish) [D3] Spinach (1 2/3 cups torn leaves) [D3] Assorted fresh vegetables (1 2/3 cups if your crisper is empty) [D2] Romaine lettuce (1/3 head)[d1] Lettuce (1 2/3 cups torn) (not Iceberg, no nutrition) **Additional [D3,D6] Parsley (1 teaspoon minced) **Additional [D4] Lemons (2 tablespoons plus 3/4 teaspoon juice plus 1/8 teaspoon grated peel) [D1,D4] Apples (1 small) [D1] **Salad veggies (your choice)[d6] **New potatoes [D4] **Red potatoes [D5] **Baby carrots [D1,D4] **Asparagus [D4] **Broccoli [D5] DAIRY/DAIRY CASE Butter, unsalted [D1,D4,D5,D6] Low fat plain yogurt (1/3 cup) [D6] Low fat Cheddar cheese (2 tablespoons shredded) **Additional [D3] DRY GOODS Cornstarch [D2] Sugar [D4] Brown sugar [D6] Dried apricots (4 halves) [D1] Sliced almonds (1 1/2 tablespoons) [D1] Red kidney beans (if not using canned) [D6] Black beans (if not using canned) [D6] Great Northern beans (if not using canned) [D6] Butter beans (or white beans) (if not using canned) [D6] **Brown rice [D2] OTHER Paper towels [D2] GLUTEN FREE Kielbasa [D6] Salad dressings [D2,D3] Mustards [D1,D6] Ketchup [D6] Tabasco sauce [D6] Worcestershire sauce [D4,D6] Soy sauce [D2] Olives [D3] Canned artichoke hearts [D5] Beans [D3,D6] Chicken broth [D5] Beef broth [D2] Tomato sauce [D4] Arrowroot starch [D2] SPICES Poppy seeds [D1] Ground ginger [D2] Cayenne pepper [D2] Basil [D4] Classic Dinner Answers Volume 15, Week 23

10 CANNED GOODS Low sodium chicken broth (4.5 ounces) [D5] Low sodium beef broth (1 1/2 tablespoons) [D2] Tomato sauce (2 1/2 tablespoons) [D4] Garbanzo beans (6.5 ounces) [D3] Red kidney beans (5 ounces) (or use homemade) [D6] Black beans (5 ounces) (or use homemade) [D6] Great Northern beans (5 ounces) (or use homemade) [D6] Butter beans (or white beans) (5 ounces) (or use homemade) D6] Artichoke hearts (2/3 cup) [D5] VEGETARIAN Non-breaded faux chicken patties [D1,D5] TVP crumbles [D2] Extra-firm tofu [D4] Low sodium vegetable broth [D5] Vegetarian Worcestershire sauce [D4,D6] KOSHER 1/3 pound kosher ground beef [D2] 1/3 pound turkey kielbasa [D6] Vegetarian Worcestershire sauce [D4,D6] Cultured soy [D5] FREEZER 1/2 pound firm-fleshed white fish fillets (if not using fresh) [D4] BAKERY **Whole grain rolls [D1] **Crusty bread [D6] **Whole wheat flour tortillas [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. Classic Dinner Answers Volume 15, Week 23

11 DO-AHEAD TIP: Cook chicken and toast almonds. Chill dressing for 30 minutes. Day 1 - Serves 2 2 teaspoons honey 2 teaspoons Dijon mustard 1 teaspoon poppy seeds 1/8 teaspoon grated lemon peel* 2 tablespoons lemon juice 2 1/2 teaspoons olive oil 4 dried apricot halves 1 1/3 cups chopped boneless skinless chicken breast meat, cooked 1 small apple, cored and cubed into bite size pieces 1 1/2 tablespoons diced celery 1 1/2 tablespoons chopped green onions 1 1/2 tablespoons sliced almonds, toasted 1/3 head Romaine lettuce, torn COOKING INSTRUCTIONS: Prepare dressing: In a bowl, whisk together first 6 ingredients (honey through olive oil); add dried apricots. Cover and refrigerate for 30 minutes, for flavors to blend then remove apricots from dressing and set aside (refrigerate if serving later). Add chicken to the chilled dressing and toss; cover and refrigerate until ready to serve. When ready to serve, add chopped apples, celery, green onion and almonds to chicken mixture. Arrange lettuce on dinner plates and top with chicken salad; garnish with apricots. *LEANNE S NOTE: When grating lemon peel, be careful to use only the colored part, as the white part is bitter-tasting. SERVING SUGGESTION: Serve whole grain rolls and butter on the side; add a bowl of baby carrots to the table. VEGETARIAN: Use non-breaded faux chicken patties. KOSHER: No changes necessary. GLUTEN FREE: Make sure mustard is gluten free. NUTRITION: Per serving: 360 Calories; 12g Fat; 41g Protein; 24g Carbohydrate; 5g Dietary Fiber; 91mg Cholesterol; 183mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1 Vegetable; 1 Fruit; 2 Fat; 1/2 Other Carbohydrates. Points: 9 Classic Dinner Answers Volume 15, Week 23

12 Day 2 - Serves 2 1/3 pound 95% lean ground beef 1 2/3 cups fresh vegetables, whatever you have in your crisper (such as: broccoli, celery, green peppers, bamboo shoots, green peppers, cauliflower, fresh spinach, mushrooms, onions, bean sprouts, bell peppers) 2 1/2 tablespoons low calorie Honey French salad dressing 2 teaspoons cornstarch 1 1/2 tablespoons low sodium beef broth 1 tablespoon low sodium soy sauce 1/8 teaspoon ground ginger Cayenne pepper, to taste COOKING INSTRUCTIONS: In skillet, brown ground beef over medium-high heat; drain and blot off any fat with paper towels. Add vegetables to the skillet; cook and stir for 2 minutes or until tender-crisp. In a cup, combine cornstarch with broth and soy sauce; add to beef and vegetables along with the salad dressing; cook until thickened. Stir in ground ginger and season with cayenne pepper to taste. SERVING SUGGESTION: Serve over brown rice. VEGETARIAN: Use TVP crumbles instead of ground beef. KOSHER: Use kosher ground beef. GLUTEN FREE: Make sure salad dressing, broth, and soy sauce are gluten free. Use arrowroot starch instead of cornstarch. NUTRITION: Per serving: 252 Calories; 3g Fat; 9g Protein; 11g Carbohydrate; 2g Dietary Fiber; 22mg Cholesterol; 509mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates. Points: 3 Classic Dinner Answers Volume 15, Week 23

13 Day 3 - Serves 2 1 medium yellow summer squash, quartered 1 2/3 cups torn spinach leaves 1 2/3 cups torn lettuce, your choice (not Iceberg, no nutrition) 6.5 ounces garbanzo beans, drained and rinsed 1/3 avocado, pitted, peeled and diced 2 tablespoons shredded low fat Cheddar cheese, shredded 1 1/2 tablespoons sliced black olives Salad dressing, your choice Alfalfa sprouts, for garnish COOKING INSTRUCTIONS: In a saucepan, cook squash in a small amount of boiling water for 15 minutes or until tender; rinse in cold water to cool and to stop the cooking process. In a bowl, toss together squash, spinach, lettuce, garbanzo beans, avocado, cheese and olives. Top with salad dressing and alfalfa sprouts. SERVING SUGGESTION: Serve cheese quesadillas on the side (think: grilled cheese sandwiches, but made with whole wheat flour tortillas instead of bread). VEGETARIAN: No changes necessary. KOSHER: No changes necessary. GLUTEN FREE: Make sure garbanzo beans, olives and salad dressing are gluten free. NUTRITION: Per Serving: 214 Calories; 8g Fat; 9g Protein; 30g Carbohydrate; 8g Dietary Fiber; 1mg Cholesterol; 399mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat. Points: 6 Classic Dinner Answers Volume 15, Week 23

14 Day 4 - Serves 2 2 1/2 tablespoons tomato sauce 2 teaspoons minced green onion 1 teaspoon minced parsley 1/8 teaspoon Worcestershire sauce 1 small dash freshly ground black pepper 1 small dash dried basil 1 small dash sugar 1/2 teaspoon olive oil 3/4 teaspoon lemon juice 1/2 pound firm-fleshed white fish fillets COOKING INSTRUCTIONS: Preheat outdoor or indoor grill, OR oven broiler. In a small saucepan, combine first 7 ingredients (tomato sauce through sugar); cook and stir over medium heat for 5 minutes. In a small bowl or cup, combine olive oil and lemon juice; brush on fish. Grill/broil fish 4 inches from heat source for 5 minutes then turn and baste with tomato mixture; continue to grill/broil until fish flakes easily when tested with a fork. Allow 10 minutes total cooking time per inch of thickness, measured at its thickest part. Thoroughly heat remaining tomato mixture and serve with fish. SERVING SUGGESTION: Steamed new potatoes tossed with a little butter and chopped parsley; add steamed asparagus and steamed baby carrots. VEGETARIAN: Use extra-firm tofu instead of fish. Use vegetarian Worcestershire sauce. KOSHER: Use vegetarian Worcestershire sauce. GLUTEN FREE: Make sure tomato sauce and Worcestershire sauce are gluten free. NUTRITION: Per Serving: 111 Calories; 2g Fat; 21g Protein; 2g Carbohydrate; trace Dietary Fiber; 49mg Cholesterol; 190mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates. Points: 3 Classic Dinner Answers Volume 15, Week 23

15 Day 5 - Serves 2 2 teaspoons unsalted butter, melted 4 ounces mushrooms, sliced 4.5 ounces low sodium chicken broth 2/3 cup canned artichoke hearts, drained (reserve liquid) 2 (6-oz.) boneless skinless chicken breast halves 1/3 cup low fat plain yogurt COOKING INSTRUCTIONS: Melt the butter in a skillet with a tight-fitting lid over medium heat. Add mushrooms and sauté until golden and liquid has evaporated; remove from skillet and set aside. In the same skillet, add chicken broth and liquid from the artichoke hearts; bring mixture to a boil then add chicken. Reduce skillet heat, cover and gently simmer, turning chicken while it is poaching. When cooked through, remove chicken from skillet and keep warm. Raise skillet heat to medium-high and cook liquid until it is reduced by about half. Add artichoke hearts and sautéed mushrooms to the skillet; remove from heat and stir in yogurt. Pour sauce over warm chicken and serve. SERVING SUGGESTION: Steamed red potatoes and steamed broccoli spears. VEGETARIAN: Use non-breaded faux chicken patties and use vegetable broth instead of chicken broth. KOSHER: Use oil instead of butter and use cultured soy instead of yogurt. GLUTEN FREE: Make sure canned broth and artichoke hearts are gluten free. NUTRITION: Per Serving: 343 Calories; 11g Fat; 48g Protein; 11g Carbohydrate; 3g Dietary Fiber; 111mg Cholesterol; 535mg Sodium. Exchanges: 6 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat. Points: 8 Classic Dinner Answers Volume 15, Week 23

16 Day 6 - Serves 3 (leftovers! freezes well) 5 ounces red kidney beans, drained and rinsed, or use homemade 5 ounces black beans, drained and rinsed, or use homemade 5 ounces Great northern beans, drained and rinsed, or use homemade 5 ounces butter beans (or white beans if butter beans are unavailable), drained and rinsed, or use homemade 1/3 pound cooked kielbasa, cut into 1/2-inch slices 1/2 cup ketchup 1/2 small green bell pepper, de-seeded, de-ribbed and chopped 2 1/2 tablespoons chopped onion 1 1/2 tablespoons brown sugar 1 small clove garlic, pressed 1/4 teaspoon Worcestershire sauce 3/4 teaspoon prepared mustard 1/8 teaspoon Tabasco sauce COOKING INSTRUCTIONS: Place all ingredients in a slow cooker; stir to combine. Cover and cook on LOW for 4 to 5 hours or on HIGH for about 2 hours. SERVING SUGGESTION: Serve a big salad on the side; add some crusty bread with butter. VEGETARIAN: Omit the kielbasa and use vegetarian Worcestershire sauce. KOSHER: Use turkey kielbasa and vegetarian Worcestershire sauce. GLUTEN FREE: Make sure beans, kielbasa, ketchup, Worcestershire sauce, mustard and Tabasco sauce are gluten free. NUTRITION: Per Serving: 485 Calories; 15g Fat; 25g Protein; 65g Carbohydrate; 19g Dietary Fiber; 34mg Cholesterol; 1378mg Sodium. Exchanges: 3 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 2 Fat; 1 Other Carbohydrates. Points: 12 Classic Dinner Answers Volume 15, Week 23

17 MENU: Day 1: Chicken Milanese, with steamed broccoli and Faux-Tay- Toes Day 2: Creole Pork, add steamed green beans and a big green salad Day 3: Mushroom Taco Salad, with lemony sliced cucumber Day 4: Curried Beef, serve over Cauli-Rice and add braised kale Day 5: Cajun Salmon Sandwiches, with sliced English cucumber and Faux-Tay-Toe Salad Day 6: Low Carb Cacciatore, add a mixed baby greens salad SHOPPING LIST: PROTEIN 3/4 pound beef flank steak [D4] 4 (6-oz.) boneless loin pork chops [D2] 1 1/4 pounds boneless skinless chicken breast meat [D1] 4 (6-oz.) boneless skinless chicken breast halves [D6] 4 (6-oz.) salmon fillets (or buy frozen) [D5] CONDIMENTS Olive oil [D1,D2,D3,D4,D5] Cider vinegar (if not using white and/or red wine) [D1,D6] Mayonnaise [D5] Salsa (1 1/4 cups) [D3] White wine (1/4 cup) (or use white grape juice/cider vinegar) [D1] Red wine (2 1/2 tablespoons) (or use red grape juice/cider vinegar) [D6] **LC Pickle relish [D5] **LC Salad dressing(s) (watch carb count) [D2] PRODUCE 3 pounds onions (keep on hand) [D1,D5,D6] Red onions (3/4 cup diced) **LC Additional [D3,D6] Garlic (6 cloves) [D1,D2,D6] Celery (2/3 cup chopped) [D1] Carrots (2 cups chopped) [D1] Zucchini (1 cup diced) [D3] Broccoli (6 1/2 cups small florets) **LC Additional [D1,D4] Green bell peppers (1 small) [D6] Red bell peppers (1 1/2 cups diced) [D2,D3] Tomatoes (12 large slices) [D5] Grape tomatoes (1 cup) [D3] Mushrooms (5 ounces) [D6] Portabella mushrooms (1 pound) [D3] Snow peas (2 cups) [D4] Cabbage (2 cups shredded) [D5] Green leaf lettuce (2 heads) [D3] Romaine lettuce (8 large leaves) [D5] Parsley (1 1/2 tablespoons chopped) [D1] Lemons (1 1/2 teaspoons grated peel) **LC Additional [D1,D3] **LC Cauliflower [D1,D4,D5] **LC Green beans [D2] **LC Green onions [D5] **LC English cucumber [D3, D5] **LC Kale [D4] **LC Lettuce (not Iceberg, no nutrition) [D2] **LC Mixed baby greens [D6] **LC Dill [D3] **Red potatoes [D1] **Sweet potatoes [D2] **Baby carrots [D5] DAIRY/DAIRY CASE Low fat sour cream (1/4 cup) [D4] Reduced fat Monterey Jack cheese (2 ounces) [D3] **LC Butter, unsalted [D1,D3, D6] **LC Eggs [D5] **LC Low fat cream cheese [D1] **LC Parmesan cheese [D6] FREEZER 4 (6-oz.) salmon fillets (if not using fresh) [D5] DRY GOODS Cornstarch [D1,D4] **Brown rice [D4] **Angel Hair pasta [D6] BAKERY **Whole grain rolls [D3] **French rolls [D5] KOSHER 3/4 pound kosher beef steak [D4] Additional 4 (6-oz.) boneless skinless chicken breast halves [D2] Cultured soy [D4] SPICES Chili powder [D2] Ground cinnamon [D2] Curry powder [D4] Cajun spice (1/4 cup plus 2 teaspoons) [D5] Oregano [D6] Low Carb Dinner Answers Volume 15, Week 23

18 CANNED GOODS Low sodium beef broth (1 1/2 cups) [D4] Tomato paste (1 1/2 tablespoons) [D1] Pasta sauce, without added sugar (2 1/3 cups) [D2,D6] White grape juice (1/4 cup) (if not using white wine) [D1] Red grape juice (2 1/2 tablespoons) (if not using red wine) [D6] GLUTEN FREE Mayonnaise [D5] Salsa [D3] Wines (or juices/vinegar) [D1,D6] Beef broth [D4] Tomato paste [D1] Pasta sauce [D2,D6] Curry powder [D4] Cajun spice [D5] Arrowroot starch [D1, 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. Low Carb Dinner Answers Volume 15, Week 23

19 Day 1 - Serves 4 1 tablespoon olive oil 1/3 cup chopped onion 2 cloves garlic, pressed 1 1/4 pounds boneless skinless chicken breast meat 2 cups chopped carrots 2/3 cup chopped celery 3/4 teaspoon sea salt 1/8 teaspoon freshly ground black pepper 1 cup plus 2 tablespoons water, divided 1/4 cup white wine, or use white grape juice with a splash of cider vinegar 1 1/2 tablespoons tomato paste 1 1/2 tablespoons cornstarch 1 1/2 tablespoons chopped parsley 1 1/2 teaspoons grated lemon peel COOKING INSTRUCTIONS: Heat the oil in a 5-quart Dutch oven with a tight-fitting lid over medium heat. Add onion and garlic and sauté for 3 minutes or until onion begins to soften. Add chicken, carrots, celery, salt and pepper. In a small bowl, whisk together 1 cup of water, the wine (or juice/vinegar) and the tomato paste until well blended; pour over chicken and vegetables. Bring mixture to a boil then reduce heat, cover and simmer for 50 minutes or until chicken and vegetables are tender. Transfer chicken and vegetables to a platter and cover and keep warm. In a small bowl, blend remaining water and cornstarch until smooth; stir into liquid in Dutch oven then bring to a boil and cook for 1 minute; add parsley and lemon peel. Spoon some of the sauce over the chicken and vegetables and serve with remaining sauce on the side. LC SERVING SUGGESTION: Steamed broccoli and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with butter, low fat cream cheese, salt and pepper till you get a mashed potatoes texture). SERVING SUGGESTION: Serve steamed red potatoes instead of Faux-Tay-toes. KOSHER: No changes necessary. GLUTEN FREE: Make sure wine (or juice/vinegar) and tomato paste are gluten free and use arrowroot starch instead of cornstarch. NUTRITION: per serving: 252 Calories; 5g Fat; 34g Protein; 13g Carbohydrate; 3g Dietary Fiber; 82mg Cholesterol; 585mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat. Points: 6 Low Carb Dinner Answers Volume 15, Week 23

20 Day 2 - Serves 4 1 tablespoon olive oil 1/2 cup diced red bell pepper 2 cloves garlic, pressed 4 (6-oz.) boneless loin pork chops, trimmed of all visible fat 1 cup pasta sauce, without added sugar 1/2 teaspoon chili powder 1 pinch ground cinnamon COOKING INSTRUCTIONS: Heat the oil in a large skillet with a tight-fitting lid over medium-high heat. Add bell pepper and garlic and sauté until bell pepper is tender-crisp; remove from skillet and set aside. Add pork chops to the skillet and thoroughly brown on both sides; drain fat. Return bell pepper and garlic to the skillet; add pasta sauce and seasonings. Cover and simmer for 15 minutes or until pork chops are cooked through. LC SERVING SUGGESTION: Steamed green beans and a big green salad. SERVING SUGGESTION: Add baked sweet potatoes ( bake the sweet potatoes in slow cooker to keep your kitchen cool). KOSHER: Use boneless skinless chicken breast halves instead of pork. GLUTEN FREE: Make sure pasta sauce is gluten free. NUTRITION: per serving: 238 Calories; 9g Fat; 40g Protein; 7g Carbohydrate; 2g Dietary Fiber; 83mg Cholesterol; 362mg Sodium. Exchanges: 0 Grain (Starch); 17 1/2 Lean Meat; 1/2 Vegetable; 0 Fat. Points: 7 Low Carb Dinner Answers Volume 15, Week 23

21 Day 3 - Serves 4 1 tablespoon olive oil, divided 3/4 cup diced red onion 1 pound portabella mushrooms, sliced 1 cup diced zucchini 1 cup diced red bell pepper 1 1/4 cups salsa, divided Sea salt and freshly ground black pepper, to taste 2 heads green leaf lettuce, shredded 1 cup grape tomatoes, halved 2 ounces reduced fat Monterey jack cheese, shredded COOKING INSTRUCTIONS: In a large skillet, heat 1/2 tablespoon of oil over medium-high heat; add onion and mushrooms and cook, stirring often, until softened. Add zucchini, bell pepper and 1 cup of salsa; cook until vegetables are tender-crisp then transfer to a plate, season with salt and pepper and let cool. In a large bowl, toss together lettuce and tomatoes with remaining salsa and olive oil; arrange mixture on dinner plates, top with mushroom mixture and sprinkle with cheese. LC SERVING SUGGESTION: On the side, serve sliced English cucumber drizzled with lemon juice and olive oil and topped with chopped fresh dill. SERVING SUGGESTION: Add whole grain rolls and butter. KOSHER: No changes necessary. GLUTEN FREE: Make sure salsa is gluten free. NUTRITION: per serving: 185 Calories; 6g Fat; 11g Protein; 24g Carbohydrate; 9g Dietary Fiber; 5mg Cholesterol; 507mg Sodium. Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 4 1/2 Vegetable; 1/2 Fat. Points: 4 Low Carb Dinner Answers Volume 15, Week 23

22 Day 4 - Serves 4 1 1/2 cups low sodium beef broth 1/4 cup low fat sour cream 1 1/2 tablespoons cornstarch 1 1/2 tablespoons curry powder Sea salt and freshly ground black pepper, to taste 1/4 teaspoon olive oil 3/4 pound beef flank steak, trimmed and cut into 1/2-inch cubes 6 1/2 cups small broccoli florets 2/3 cup water 2 cups snow peas COOKING INSTRUCTIONS: In a small bowl, whisk together first 6 ingredients (beef broth through pepper) until well blended; set aside. Heat the olive oil in a skillet over medium-high heat. Add beef cubes and sauté for 5 minutes or until browned; remove from skillet and set aside. Add broccoli to the skillet and sauté for 3 minutes. Add water and snow peas; reduce heat, cover and simmer for 4 minutes. Return beef to the skillet along with the broth mixture. Bring mixture to a boil and cook for 2 minutes, stirring gently. LC SERVING SUGGESTION: Serve over Cauli-Rice (In a food processor or blender, process cauliflower until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). Add braised kale on the side. SERVING SUGGESTION: Serve over brown rice instead of Cauli-Rice. KOSHER: Make sure beef is certified kosher and use cultured soy instead of sour cream. GLUTEN FREE: Make sure beef broth and curry powder are gluten free. Use arrowroot starch instead of cornstarch. NUTRITION: per serving: 237 Calories; 8g Fat; 27g Protein; 15g Carbohydrate; 5g Dietary Fiber; 46mg Cholesterol; 175mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. Points: 6 Low Carb Dinner Answers Volume 15, Week 23

23 Day 5 - Serves 4 Olive oil 2 3/4 tablespoons mayonnaise 1/4 cup plus 2 teaspoons Cajun spice Sea salt and freshly ground black pepper, to taste 4 (6-oz.) salmon fillets 8 large Romaine lettuce leaves 12 large slices tomato 2 cups finely shredded cabbage COOKING INSTRUCTIONS: Heat a little olive oil in a large skillet (preferably cast iron) over high heat for 10 minutes. Meanwhile, in a small bowl, combine mayonnaise with 1 to 2 teaspoons of Cajun spice; taste then add salt, pepper or more Cajun spice as necessary; set aside. Lightly oil both sides of salmon fillets and sprinkle with remaining Cajun spice (the more you add, the hotter it becomes, so be careful!). Place salmon in the hot skillet to blacken; cook for 2 to 3 minutes then turn and finish cooking (cooking time will vary based on the thickness of fish and the heat of the pan). Top each pair of lettuce leaves with some of the mayo sauce, the blackened salmon, 3 slices of tomato and some of the shredded cabbage; roll up and serve. LC SERVING SUGGESTION: Sliced English cucumber and Faux-Tay-Toe Salad (1 head of cauliflower steamed, 1/2 onion chopped, 3 tablespoons mayonnaise, 1/2 tablespoon pickle relish, 2 chopped hard-boiled eggs, 2 chopped green onions, salt and pepper to taste. Mix together like you would a regular potato salad.) SERVING SUGGESTION: Serve on lightly toasted French rolls; add a bowl of raw baby carrots to the table. KOSHER: No changes necessary. GLUTEN FREE: Make sure mayo and Cajun spice are gluten free. NUTRITION: per serving: 288 Calories; 10g Fat; 37g Protein; 15g Carbohydrate; 4g Dietary Fiber; 92mg Cholesterol; 976mg Sodium. Exchanges: 1/2 Grain(Starch); 5 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. Points: 7 Low Carb Dinner Answers Volume 15, Week 23

24 Day 6 - Serves 4 4 (6-oz.) boneless skinless chicken breast halves 1 1/3 cups pasta sauce, without added sugar 5 ounces mushrooms, sliced 1/2 tablespoon dried oregano 1/3 cup onion, chopped 1 small green bell pepper, de-seeded, de-ribbed and chopped 2 cloves garlic, pressed 2 1/2 tablespoons red wine, or use red grape juice with a splash of cider vinegar COOKING INSTRUCTIONS: Place chicken breast halves in a slow cooker; top with remaining ingredients; stir to combine. Cover and cook on LOW for 7 to 8 hours or until chicken is cooked through. Pour sauce over chicken when serving. LC SERVING SUGGESTION: A big salad of mixed baby greens and thinly sliced red onion, tossed with a little grated Parmesan cheese. SERVING SUGGESTION: Add Angel Hair pasta tossed with a little butter and grated Parmesan cheese. KOSHER: No changes necessary. GLUTEN FREE: Make sure pasta sauce and wine (or juice/vinegar) are gluten free. NUTRITION: per serving: 307 Calories; 6g Fat; 42g Protein; 18g Carbohydrate; 4g Dietary Fiber; 99mg Cholesterol; 531mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 3 1/2 Vegetable; 1 Fat. Points: 7 Low Carb Dinner Answers Volume 15, Week 23

25 MENU: Day 1: Chicken Milanese, with steamed broccoli and Faux-Tay-Toes Day 2: Creole Pork, add steamed green beans and a big green salad Day 3: Mushroom Taco Salad, with lemony sliced cucumber Day 4: Curried Beef, serve over Cauli-Rice and add braised kale Day 5: Cajun Salmon Sandwiches, with sliced English cucumber and Faux-Tay-Toe Salad Day 6: Low Carb Cacciatore, add a mixed baby greens salad SHOPPING LIST: PROTEIN 6 ounces beef flank steak [D4] 2 (6-oz.) boneless loin pork chops [D2] 10 ounces boneless skinless chicken breast meat [D1] 2 (6-oz.) boneless skinless chicken breast halves [D6] 2 (6-oz.) salmon fillets (or buy frozen) [D5] CONDIMENTS Olive oil [D1,D2,D3,D4,D5] Cider vinegar (if not using white and/or red wine) [D1,D6] Mayonnaise [D5] Salsa (1/2 cup plus 2 tablespoons) [D3] White wine (2 tablespoons) (or use white grape juice/cider vinegar) [D1] Red wine (1 1/4 tablespoons) (or use red grape juice/cider vinegar) [D6] **LC Pickle relish [D5] **LC Salad dressing(s) (watch carb count) [D2] PRODUCE 3 pounds onions (keep on hand) [D1,D5,D6] Red onions (6 tablespoons diced) **LC Additional [D3,D6] Garlic (3 cloves) [D1,D2,D6] Celery (1/3 cup chopped) [D1] Carrots (1 cup chopped) [D1] Zucchini (1/2 cup diced) [D3] Broccoli (3 1/4 cups small florets) **LC Additional [D1,D4] Green bell peppers (1/2 small) [D6] Red bell peppers (3/4 cup diced) [D2,D3] Tomatoes (6 large slices) [D5] Grape tomatoes (1/2 cup) [D3] Mushrooms (2.5 ounces) [D6] Portabella mushrooms (1/2 pound) [D3] Snow peas (1 cup) [D4] Cabbage (1 cup shredded) [D5] Green leaf lettuce (1 head) [D3] Romaine lettuce (4 large leaves) [D5] Parsley (3/4 tablespoon chopped) [D1] Lemons (3/4 teaspoon grated peel) **LC Additional [D1,D3] **LC Cauliflower [D1,D4,D5] **LC Green beans [D2] **LC Green onions [D5] **LC English cucumber [D3,D5] **LC Kale [D4] **LC Lettuce (not Iceberg, no nutrition) [D2] **LC Mixed baby greens [D6] **LC Dill [D3] **Red potatoes [D1] **Sweet potatoes [D2] **Baby carrots [D5] DAIRY/DAIRY CASE Low fat sour cream (2 tablespoons) [D4] Reduced fat Monterey Jack cheese (1 ounce) [D3] **LC Butter, unsalted [D1,D3,D6] **LC Eggs [D5] **LC Low fat cream cheese [D1] **LC Parmesan cheese [D6] FREEZER 2 (6-oz.) salmon fillets (if not using fresh) [D5] DRY GOODS Cornstarch [D1,D4] **Brown rice [D4] **Angel Hair pasta [D6] BAKERY **Whole grain rolls [D3] **French rolls [D5] KOSHER 6 ounces kosher beef steak [D4] Additional 2 (6-oz.) boneless skinless chicken breast halves [D2] Cultured soy [D4] SPICES Chili powder [D2] Ground cinnamon [D2] Curry powder [D4] Cajun spice (2 tablespoons plus 1 teaspoon) [D5] Oregano [D6] Low Carb Dinner Answers Volume 15, Week 23

26 CANNED GOODS Low sodium beef broth (3/4 cup) [D4] Tomato paste (3/4 tablespoon) [D1] Pasta sauce, without added sugar (1 cup plus 3 tablespoons) [D2,D6] White grape juice (2 tablespoons) (if not using white wine) [D1] Red grape juice (1 1/4 tablespoons) (if not using red wine) [D6] GLUTEN FREE Mayonnaise [D5] Salsa [D3] Wines (or juices/vinegar) [D1,D6] Beef broth [D4] Tomato paste [D1] Pasta sauce [D2,D6] Curry powder [D4] Cajun spice [D5] Arrowroot starch [D1, 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. Low Carb Dinner Answers Volume 15, Week 23

27 Day 1 - Serves 2 1/2 tablespoon olive oil 3 tablespoons chopped onion 1 clove garlic, pressed 10 ounces boneless skinless chicken breast meat 1 cup chopped carrots 1/3 cup chopped celery 3/8 teaspoon sea salt 1 dash freshly ground black pepper 1/2 cup plus 1 tablespoon water, divided 2 tablespoons white wine, or use white grape juice with a splash of cider vinegar 3/4 tablespoon tomato paste 3/4 tablespoon cornstarch 3/4 tablespoon chopped parsley 3/4 teaspoon grated lemon peel COOKING INSTRUCTIONS: Heat the oil in a 3-quart Dutch oven with a tight-fitting lid over medium heat. Add onion and garlic and sauté for 3 minutes or until onion begins to soften. Add chicken, carrots, celery, salt and pepper. In a small bowl, whisk together 1/2 cup of water, the wine (or juice/vinegar) and the tomato paste until well blended; pour over chicken and vegetables. Bring mixture to a boil then reduce heat, cover and simmer for 50 minutes or until chicken and vegetables are tender. Transfer chicken and vegetables to a platter and cover and keep warm. In a small bowl, blend remaining water and cornstarch until smooth; stir into liquid in Dutch oven then bring to a boil and cook for 1 minute; add parsley and lemon peel. Spoon some of the sauce over the chicken and vegetables and serve with remaining sauce on the side. LC SERVING SUGGESTION: Steamed broccoli and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with butter, low fat cream cheese, salt and pepper till you get a mashed potatoes texture). SERVING SUGGESTION: Serve steamed red potatoes instead of Faux-Tay-toes. KOSHER: No changes necessary. GLUTEN FREE: Make sure wine (or juice/vinegar) and tomato paste are gluten free and use arrowroot starch instead of cornstarch. NUTRITION: per serving: 252 Calories; 5g Fat; 34g Protein; 13g Carbohydrate; 3g Dietary Fiber; 82mg Cholesterol; 585mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat. Points: 6 Low Carb Dinner Answers Volume 15, Week 23

28 Day 2 - Serves 2 1/2 tablespoon olive oil 1/4 cup diced red bell pepper 1 clove garlic, pressed 2 (6-oz.) boneless loin pork chops, trimmed of all visible fat 1/2 cup pasta sauce, without added sugar 1/4 teaspoon chili powder 1 small pinch ground cinnamon COOKING INSTRUCTIONS: Heat the oil in a skillet with a tight-fitting lid over medium-high heat. Add bell pepper and garlic and sauté until bell pepper is tender-crisp; remove from skillet and set aside. Add pork chops to the skillet and thoroughly brown on both sides; drain fat. Return bell pepper and garlic to the skillet; add pasta sauce and seasonings. Cover and simmer for 15 minutes or until pork chops are cooked through. LC SERVING SUGGESTION: Steamed green beans and a big green salad. SERVING SUGGESTION: Add baked sweet potatoes ( bake the sweet potatoes in slow cooker to keep your kitchen cool). KOSHER: Use boneless skinless chicken breast halves instead of pork. GLUTEN FREE: Make sure pasta sauce is gluten free. NUTRITION: per serving: 238 Calories; 9g Fat; 40g Protein; 7g Carbohydrate; 2g Dietary Fiber; 83mg Cholesterol; 362mg Sodium. Exchanges: 0 Grain (Starch); 17 1/2 Lean Meat; 1/2 Vegetable; 0 Fat. Points: 7 Low Carb Dinner Answers Volume 15, Week 23

29 Day 3 - Serves 2 1/2 tablespoon olive oil, divided 6 tablespoons diced red onion 1/2 pound portabella mushrooms, sliced 1/2 cup diced zucchini 1/2 cup diced red bell pepper 1/2 cup plus 2 tablespoons salsa, divided Sea salt and freshly ground black pepper, to taste 1 head green leaf lettuce, shredded 1/2 cup grape tomatoes, halved 1 ounce reduced fat Monterey jack cheese, shredded COOKING INSTRUCTIONS: In a skillet, heat 1/4 tablespoon of oil over medium-high heat; add onion and mushrooms and cook, stirring often, until softened. Add zucchini, bell pepper and 1/2 cup of salsa; cook until vegetables are tender-crisp then transfer to a plate, season with salt and pepper and let cool. In a bowl, toss together lettuce and tomatoes with remaining salsa and olive oil; arrange mixture on dinner plates, top with mushroom mixture and sprinkle with cheese. LC SERVING SUGGESTION: On the side, serve sliced English cucumber drizzled with lemon juice and olive oil and topped with chopped fresh dill. SERVING SUGGESTION: Add whole grain rolls and butter. KOSHER: No changes necessary. GLUTEN FREE: Make sure salsa is gluten free. NUTRITION: per serving: 185 Calories; 6g Fat; 11g Protein; 24g Carbohydrate; 9g Dietary Fiber; 5mg Cholesterol; 507mg Sodium. Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 4 1/2 Vegetable; 1/2 Fat. Points: 4 Low Carb Dinner Answers Volume 15, Week 23

30 Day 4 - Serves 2 3/4 cup low sodium beef broth 2 tablespoons low fat sour cream 3/4 tablespoon cornstarch 3/4 tablespoon curry powder Sea salt and freshly ground black pepper, to taste 1/8 teaspoon olive oil 6 ounces beef flank steak, trimmed and cut into 1/2-inch cubes 3 1/4 cups small broccoli florets 1/3 cup water 1 cup snow peas COOKING INSTRUCTIONS: In a small bowl, whisk together first 6 ingredients (beef broth through pepper) until well blended; set aside. Heat the olive oil in a skillet over medium-high heat. Add beef cubes and sauté for 5 minutes or until browned; remove from skillet and set aside. Add broccoli to the skillet and sauté for 3 minutes. Add water and snow peas; reduce heat, cover and simmer for 4 minutes. Return beef to the skillet along with the broth mixture. Bring mixture to a boil and cook for 2 minutes, stirring gently. LC SERVING SUGGESTION: Serve over Cauli-Rice (In a food processor or blender, process cauliflower until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). Add braised kale on the side. SERVING SUGGESTION: Serve over brown rice instead of Cauli-Rice. KOSHER: Make sure beef is certified kosher and use cultured soy instead of sour cream. GLUTEN FREE: Make sure beef broth and curry powder are gluten free. Use arrowroot starch instead of cornstarch. NUTRITION: per serving: 237 Calories; 8g Fat; 27g Protein; 15g Carbohydrate; 5g Dietary Fiber; 46mg Cholesterol; 175mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. Points: 6 Low Carb Dinner Answers Volume 15, Week 23

31 Day 5 - Serves 2 Olive oil 4 1/8 teaspoons mayonnaise 2 tablespoons plus 1 teaspoon Cajun spice Sea salt and freshly ground black pepper, to taste 2 (6-oz.) salmon fillets 4 large Romaine lettuce leaves 6 large slices tomato 1 cup finely shredded cabbage COOKING INSTRUCTIONS: Heat a little olive oil in a skillet (preferably cast iron) over high heat for 10 minutes. Meanwhile, in a small bowl, combine mayonnaise with 1/2 to 1 teaspoon of Cajun spice; taste then add salt, pepper or more Cajun spice as necessary; set aside. Lightly oil both sides of salmon fillets and sprinkle with remaining Cajun spice (the more you add, the hotter it becomes, so be careful!). Place salmon in the hot skillet to blacken; cook for 2 to 3 minutes then turn and finish cooking (cooking time will vary based on the thickness of fish and the heat of the pan). Top each pair of lettuce leaves with some of the mayo sauce, the blackened salmon, 3 slices of tomato and some of the shredded cabbage; roll up and serve. LC SERVING SUGGESTION: Sliced English cucumber and Faux-Tay-Toe Salad (1 head of cauliflower steamed, 1/2 onion chopped, 3 tablespoons mayonnaise, 1/2 tablespoon pickle relish, 2 chopped hard-boiled eggs, 2 chopped green onions, salt and pepper to taste. Mix together like you would a regular potato salad.) SERVING SUGGESTION: Serve on lightly toasted French rolls; add a bowl of raw baby carrots to the table. KOSHER: No changes necessary. GLUTEN FREE: Make sure mayo and Cajun spice are gluten free. NUTRITION: per serving: 288 Calories; 10g Fat; 37g Protein; 15g Carbohydrate; 4g Dietary Fiber; 92mg Cholesterol; 976mg Sodium. Exchanges: 1/2 Grain(Starch); 5 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. Points: 7 Low Carb Dinner Answers Volume 15, Week 23

32 Day 6 - Serves 2 2 (6-oz.) boneless skinless chicken breast halves 1/2 cup plus 3 tablespoons pasta sauce, without added sugar 2.5 ounces mushrooms, sliced 1/4 tablespoon dried oregano 3 tablespoons onion, chopped 1/2 small green bell pepper, de-seeded, de-ribbed and chopped 1 clove garlic, pressed 1 1/4 tablespoons red wine, or use red grape juice with a splash of cider vinegar COOKING INSTRUCTIONS: Place chicken breast halves in a slow cooker; top with remaining ingredients; stir to combine. Cover and cook on LOW for about 4 hours or until chicken is cooked through. Pour sauce over chicken when serving. LC SERVING SUGGESTION: A big salad of mixed baby greens and thinly sliced red onion, tossed with a little grated Parmesan cheese. SERVING SUGGESTION: Add Angel Hair pasta tossed with a little butter and grated Parmesan cheese. KOSHER: No changes necessary. GLUTEN FREE: Make sure pasta sauce and wine (or juice/vinegar) are gluten free. NUTRITION: per serving: 307 Calories; 6g Fat; 42g Protein; 18g Carbohydrate; 4g Dietary Fiber; 99mg Cholesterol; 531mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 3 1/2 Vegetable; 1 Fat. Points: 7 Low Carb Dinner Answers Volume 15, Week 23

33 MENU: Day 1: Pesto Chicken with Mashed Sweet Potatoes, serve with steamed broccoli Day 2: Meatball and Veggie Stir Fry with Coconut Gravy, add some steamed green beans Day 3: Herb Roasted Asparagus with Sweet Sausage, along with a big salad tossed with Leanne s basic vinaigrette Day 4: Mile High Turkey Burgers, serve with shredded Brussels sprouts. Day 5: Grilled Salmon with Sautéed Fennel and Shallots, add a big salad tossed with Leanne s basic vinaigrette Day 6: Duck Breast and Kale Stir Fry with Balsamic Reduction, serve with Cauli-rice SHOPPING LIST: PROTEIN Boneless skinless chicken thighs (1 pound) [D1] Boneless skinless duck breast (1 pound) [D6] Ground beef (1 pound) [D2] Ground turkey (1 pound) [D4] Salmon fillets (4 medium) [D5] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Dried thyme [D2] Garlic powder [D4] **Dried basil [D3] [D5] **Dried oregano [D3] [D5] PRODUCE Kale (2 cups, chopped) [D6] Spinach (1 cup leaves) [D4] Garlic (5 cloves) [D1] [D2] **Additional [D3] [D5] Onion (1 large, 1 small) [D4] [D6] Green onions (1/4 cup, chopped and 1 tablespoon, diced) [D2] [D4] Shallots (2 large) [D5] Scallions (1/4 cup, chopped) [D6] Fennel bulb (1 large) [D5] Mushrooms (3 cups, sliced) [D2] [D6] Portabella mushrooms (4 large caps) [D4] Asparagus (2 large bunches) [D3] Sweet potatoes (4 large) [D1] Cauliflower (2 cups florets) [D2] **Additional [D6] Celery (1 large stalk) [D2] Avocado (1 medium) [D4] Lemon (1 medium and 1/4 cup, juice) [D1] [D5] Lime (1 tablespoon, juice) [D4] Basil (1/2 cup, chopped) [D1] Thyme (2 teaspoons, minced) [D1] [D3] Oregano (2 teaspoons, minced and 1 teaspoon, chopped) [D1] [D3] [D4] Cilantro (2 tablespoons, chopped) [D4] Rosemary (2 teaspoons, chopped) [D6] **Lettuce (not iceberg) [D3] [D5] **Salad veggies (your choices) [D3] [D5] **Broccoli [D1] **Green beans [D2] **Brussels sprouts [D4] CONDIMENTS Olive oil [D3] [D5] **Additional [D4] Coconut oil [D1] [D2] [D4] [D5] [D6] Maple syrup [D3] Coconut aminos [D4] Balsamic vinegar (1/3 cup) [D6] **Additional [D3] [D5] Honey [D6] **Extra virgin olive oil [D3] [D5] CANNED GOODS Full fat coconut milk (1 cup) [D1] [D2] Low sodium beef broth (1/4 cup) [D2] **Chicken broth [D4] DAIRY/DAIRY CASE **Ghee [D4] DRY GOODS Coconut flour (2 tablespoons) [D2] OTHER Aluminum foil [D5] 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. Autoimmune Dinner Answers Volume 15, Week 23

34 DO-AHEAD TIP: Cube and steam sweet potatoes. Day 1 - Serves 4 1/4 cup lemon juice 2 cloves garlic, minced 1/2 cup chopped basil Sea salt and freshly ground black pepper to taste 1 tablespoon coconut oil 1 pound boneless, skinless chicken thighs 4 large sweet potatoes, cubed and steamed 1/2 cup full fat coconut milk 1 teaspoon minced thyme 1 teaspoon minced oregano 1 clove garlic, minced Prep time: 10 minutes Cook time: 10 to 15 minutes COOKING INSTRUCTIONS: In a blender, blend the first 4 ingredients (lemon juice through salt and pepper) until smooth. In a large skillet over medium heat, heat coconut oil. To the skillet, add the chicken and cook for 5 minutes, until brown. To the chicken, add the pesto and cook for 5 to 10 minutes, until chicken is cooked through. In a mixer, blend the remaining ingredients (sweet potatoes through garlic) until smooth. Serve chicken with mashed potatoes. SERVING SUGGESTION: Steamed broccoli. NUTRITION: 362 Calories; 14g Fat (34.1% calories from fat); 25g Protein; 35g Carbohydrate; 4g Dietary Fiber; 95mg Cholesterol; 125mg Sodium. Exchanges: 2 Grain (Starch); 0 Vegetable; 0 Fruit; 1/2 Fat. Autoimmune Dinner Answers Volume 15, Week 23

35 Day 2 - Serves 4 1 pound ground beef 2 tablespoons coconut flour Sea salt and freshly ground black pepper to taste 1/2 teaspoon dried thyme 1/2 tablespoon coconut oil 1 cup sliced mushrooms 1 large stalk celery, chopped 2 cups cauliflower florets 1/2 cup full fat coconut milk 1/4 cup low sodium beef broth 2 cloves garlic, minced 1/4 cup chopped green onion Prep time: 5 minutes Cook time: 14 minutes COOKING INSTRUCTIONS: In a large bowl, mix the first 4 ingredients (beef through thyme). Form meat mixture into meatballs. In a large skillet over medium heat, heat coconut oil. To the oil, add the meatballs and cook on each side for 2 minutes, until brown. To the meatballs, add the mushrooms, celery and cauliflower. In a large bowl, mix the remaining ingredients (coconut cream through green onion). Pour sauce over meatballs and simmer for 10 minutes, until meatballs are no longer pink in the center and vegetables are tender. Serve warm. SERVING SUGGESTION: Steamed green beans. NUTRITION: 481 Calories; 38g Fat (71.6% calories from fat); 24g Protein; 11g Carbohydrate; 5g Dietary Fiber; 96mg Cholesterol; 120mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 Vegetable; 5 Fat. Autoimmune Dinner Answers Volume 15, Week 23

36 Day 3 - Serves 4 2 large bunches asparagus, ends trimmed 1 tablespoon olive oil Sea salt and freshly ground black pepper to taste 1 teaspoon minced thyme 1 teaspoon minced oregano 1 pound ground pork sausage 2 teaspoons maple syrup Prep time: 10 minutes Cook time: 25 to 30 minutes COOKING INSTRUCTIONS: Preheat oven to 375 degrees. In a large bowl, toss the first 5 ingredients (asparagus through oregano). On a large baking sheet, pour the contents of the bowl and spread evenly. Bake for 10 minutes then turn over asparagus and bake for 5 to 10 minutes, until asparagus is brown on the edges and tender. In a large skillet over medium heat, add sausage, maple syrup and sea salt and freshly ground black pepper to taste. Cook for 10 minutes, until cooked through. Toss in asparagus and serve. SERVING SUGGESTION: A big salad tossed with Leanne s basic vinaigrette. (In a large bowl, toss together torn lettuce (not iceberg - no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.) NUTRITION: 457 Calories; 43g Fat (86.0% calories from fat); 12g Protein; 4g Carbohydrate; trace Dietary Fiber; 68mg Cholesterol; 663mg Sodium. Exchanges: 0 Grain (Starch); 1 1/2 Lean Meat; 0 Vegetable; 7 1/2 Fat; 0 Other Carbohydrates. Autoimmune Dinner Answers Volume 15, Week 23

37 Day 4 - Serves 4 1 pound ground turkey Sea salt and freshly ground black pepper to taste 1 teaspoon garlic powder 1 teaspoon chopped oregano 1 tablespoon coconut oil 1 tablespoon coconut aminos 4 large portabella mushroom caps 1 medium avocado, peeled and mashed 1 tablespoon diced green onion 2 tablespoons chopped cilantro 1 tablespoon lime juice 1 cup spinach leaves 1 small onion, sliced Prep time: 15 minutes Cook time: 10 to 15 minutes COOKING INSTRUCTIONS: Heat grill to medium-high heat. In a large bowl, mix the first 4 ingredients (turkey through oregano). Form turkey mixture into patties. Place burgers on the grill and cook for 5 to 10 minutes on each side, until burgers are no longer pink in the center. In a large skillet over medium heat, heat coconut oil. To the oil, add the coconut aminos and the mushrooms. Cook for 5 minutes on each side, until tender. In a medium bowl, mix the next 4 ingredients (avocado through lime juice) with sea salt and freshly ground black pepper to taste. Layer mushroom, burger, guacamole, spinach and onion and serve. SERVING SUGGESTION: Shredded Brussels sprouts. (Cut large Brussels sprouts i half lengthwise then place on a clean surface, cut sides down, and thinly slice; stir-fry in olive oil and ghee over medium heat until almost tender. Add a little chicken broth, cover and simmer for 3 minutes or until tender; toss with salt and pepper to taste.) NUTRITION: 328 Calories; 21g Fat (55.9% calories from fat); 24g Protein; 13g Carbohydrate; 4g Dietary Fiber; 90mg Cholesterol; 130mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 1/2 Fat. Autoimmune Dinner Answers Volume 15, Week 23

38 Day 5 - Serves 4 1 tablespoon coconut oil 2 large shallots, chopped 1 large fennel bulb, chopped Sea salt and freshly ground black pepper to taste 2 tablespoons chopped cilantro 4 medium salmon filets 2 teaspoons olive oil 1 medium lemon, sliced Prep time: 10 minutes Cook time: 10 to 20 minutes COOKING INSTRUCTIONS: Preheat grill to medium heat. In a large skillet over medium heat, heat coconut oil. To the skillet add the next 4 ingredients (shallots through cilantro). Cook for 5 to 10 minutes, until vegetables are tender. Rub salmon filets with olive oil and sea salt and freshly ground black pepper to taste. On large individual sheets of aluminum foil, place each salmon and top with lemon slices. Cover salmon with a second sheet of foil and fold edges shut. Place salmon packets on grill and cook for 5 to 10 minutes, until fish flakes easily with a fork. Serve with vegetables. SERVING SUGGESTION: A big salad tossed with Leanne s basic vinaigrette (In a large bowl, toss together torn lettuce (not iceberg - no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch or dried basil and dried oregano; drizzle over salad.) NUTRITION: 271 Calories; 12g Fat (38.7% calories from fat); 35g Protein; 7g Carbohydrate; 2g Dietary Fiber; 88mg Cholesterol; 146mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat. Autoimmune Dinner Answers Volume 15, Week 23

39 Day 6 - Serves 4 1 tablespoon coconut oil 1 large onion, sliced Sea salt and freshly ground black pepper to taste 1 pound boneless, skinless duck breast, chopped 2 cups chopped kale 2 cups sliced mushrooms 1/3 cup balsamic vinegar 2 tablespoons honey 1/4 cup chopped scallions 2 teaspoons chopped rosemary Prep time: 10 minutes Cook time: 25 to 30 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the onion and salt and pepper. Cook for 5 to 10 minutes, until tender and caramelized. To the skillet, add the duck, kale and mushrooms and stir. Cook for 10 minutes, until duck is cooked through and vegetables are tender. Transfer duck mixture to a bowl and set aside. To the skillet, add the remaining ingredients (balsamic vinegar through rosemary) and turn heat up to high. Bring balsamic mixture to a boil then reduce to low and whisk periodically for 10 minutes, until balsamic mixture has reduced to half. To the reduction sauce, add the contents of the bowl and stir. Serve warm. 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.) NUTRITION: 254 Calories; 11g Fat (36.8% calories from fat); 23g Protein; 18g Carbohydrate; 2g Dietary Fiber; 87mg Cholesterol; 102mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates. Autoimmune Dinner Answers Volume 15, Week 23

40 MENU: Day 1: Pesto Chicken with Mashed Sweet Potatoes, serve with steamed broccoli Day 2: Meatball and Veggie Stir Fry with Coconut Gravy, add some steamed green beans Day 3: Herb Roasted Asparagus with Sweet Sausage, along with a big salad tossed with Leanne s basic vinaigrette Day 4: Mile High Turkey Burgers, serve with shredded Brussels sprouts. Day 5: Grilled Salmon with Sautéed Fennel and Shallots, add a big salad tossed with Leanne s basic vinaigrette Day 6: Duck Breast and Kale Stir Fry with Balsamic Reduction, serve with Cauli-rice SHOPPING LIST: PROTEIN Boneless skinless chicken thighs (1/2 pound) [D1] Boneless skinless duck breast (1/2 pound) [D6] Ground beef (1/2 pound) [D2] Ground turkey (1/2 pound) [D4] Salmon fillets (2 medium) [D5] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Dried thyme [D2] Garlic powder [D4] **Dried basil [D3] [D5] **Dried oregano [D3] [D5] PRODUCE Kale (3/4 cup, chopped) [D6] Spinach (1/2 cup leaves) [D4] Garlic (2 cloves) [D1] [D2] **Additional [D3] [D5] Onion (1/2 large, 1/2 small) [D4] [D6] Green onions (2 tablespoons, chopped and 1/2 tablespoon, diced) [D2] [D4] Shallots (1 large) [D5] Scallions (2 tablespoons, chopped) [D6] Fennel bulb (1/2 large) [D5] Mushrooms (1 1/2 cups, sliced) [D2] [D6] Portabella mushrooms (2 large caps) [D4] Asparagus (1 large bunch) [D3] Sweet potatoes (2 large) [D1] Cauliflower (1 cup florets) [D2] **Additional [D6] Celery (1/2 large stalk) [D2] Avocado (1/2 medium) [D4] Lemon (1/2 medium and 2 tablespoons, juice) [D1] [D5] Lime (1/2 tablespoon, juice) [D4] Basil (1/4 cup, chopped) [D1] Thyme (1 teaspoon, minced) [D1] [D3] Oregano (1 teaspoon, minced and 1/2 teaspoon, chopped) [D1] [D3] [D4] Cilantro (1 tablespoon, chopped) [D4] Rosemary (1 teaspoon, chopped) [D6] **Lettuce (not iceberg) [D3] [D5] **Salad veggies (your choices) [D3] [D5] **Broccoli [D1] **Green beans [D2] **Brussels sprouts [D4] CONDIMENTS Olive oil [D3] [D5] **Additional [D4] Coconut oil [D1] [D2] [D4] [D5] [D6] Maple syrup [D3] Coconut aminos [D4] Balsamic vinegar (2 1/2 tablespoons) [D6] **Additional [D3] [D5] Honey [D6] **Extra virgin olive oil [D3] [D5] CANNED GOODS Full fat coconut milk (1/2 cup) [D1] [D2] Low sodium beef broth (2 tablespoons) [D2] **Chicken broth [D4] DRY GOODS Coconut flour (1 tablespoon) [D2] DAIRY/DAIRY CASE **Ghee [D4] OTHER Aluminum foil [D5] 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. Autoimmune Dinner Answers Volume 15, Week 23

41 DO-AHEAD TIP: Cube and steam sweet potatoes Day 1 - Serves 2 2 tablespoons lemon juice 1 clove garlic, minced 1/4 cup chopped basil Sea salt and freshly ground black pepper to taste 1/2 tablespoon coconut oil 1/2 pound boneless, skinless chicken thighs 2 large sweet potatoes, cubed and steamed 1/4 cup full fat coconut milk 1/2 teaspoon minced thyme 1/2 teaspoon minced oregano 1 clove garlic, minced Prep time: 10 minutes Cook time: 10 to 15 minutes COOKING INSTRUCTIONS: In a blender, blend the first 4 ingredients (lemon juice through salt and pepper) until smooth. In a large skillet over medium heat, heat coconut oil. To the skillet, add the chicken and cook for 5 minutes, until brown. To the chicken, add the pesto and cook for 5 to 10 minutes, until chicken is cooked through. In a mixer, blend the remaining ingredients (sweet potatoes through garlic) until smooth. Serve chicken with mashed potatoes. SERVING SUGGESTION: Steamed broccoli. NUTRITION: 362 Calories; 14g Fat (34.1% calories from fat); 25g Protein; 35g Carbohydrate; 4g Dietary Fiber; 95mg Cholesterol; 125mg Sodium. Exchanges: 2 Grain (Starch); 0 Vegetable; 0 Fruit; 1/2 Fat. Autoimmune Dinner Answers Volume 15, Week 23

42 Day 2 - Serves 2 1/2 pound ground beef 1 tablespoon coconut flour Sea salt and freshly ground black pepper to taste 1/4 teaspoon dried thyme 1/4 tablespoon coconut oil 1/2 cup sliced mushrooms 1/2 large stalk celery, chopped 1 cup cauliflower florets 1/4 cup full fat coconut milk 2 tablespoons low sodium beef broth 1 clove garlic, minced 2 tablespoons chopped green onion Prep time: 5 minutes Cook time: 14 minutes COOKING INSTRUCTIONS: In a large bowl, mix the first 4 ingredients (beef through thyme). Form meat mixture into meatballs. In a large skillet over medium heat, heat coconut oil. To the oil, add the meatballs and cook on each side for 2 minutes, until brown. To the meatballs, add the mushrooms, celery and cauliflower. In a large bowl, mix the remaining ingredients (coconut cream through green onion). Pour sauce over meatballs and simmer for 10 minutes, until meatballs are no longer pink in the center and vegetables are tender. Serve warm. SERVING SUGGESTION: Steamed green beans. NUTRITION: 481 Calories; 38g Fat (71.6% calories from fat); 24g Protein; 11g Carbohydrate; 5g Dietary Fiber; 96mg Cholesterol; 120mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 Vegetable; 5 Fat. Autoimmune Dinner Answers Volume 15, Week 23

43 Day 3 - Serves 2 1 large bunch asparagus, ends trimmed 1/2 tablespoon olive oil Sea salt and freshly ground black pepper to taste 1/2 teaspoon minced thyme 1/2 teaspoon minced oregano 1/2 pound ground pork sausage 1 teaspoon maple syrup Prep time: 10 minutes Cook time: 25 to 30 minutes COOKING INSTRUCTIONS: Preheat oven to 375 degrees. In a large bowl, toss the first 5 ingredients (asparagus through oregano). On a large baking sheet, pour the contents of the bowl and spread evenly. Bake for 10 minutes then turn over asparagus and bake for 5 to 10 minutes, until asparagus is brown on the edges and tender. In a large skillet over medium heat, add sausage, maple syrup and sea salt and freshly ground black pepper to taste. Cook for 10 minutes, until cooked through. Toss in asparagus and serve. SERVING SUGGESTION: A big salad tossed with Leanne s basic vinaigrette. (In a large bowl, toss together torn lettuce (not iceberg - no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.) NUTRITION: 457 Calories; 43g Fat (86.0% calories from fat); 12g Protein; 4g Carbohydrate; trace Dietary Fiber; 68mg Cholesterol; 663mg Sodium. Exchanges: 0 Grain (Starch); 1 1/2 Lean Meat; 0 Vegetable; 7 1/2 Fat; 0 Other Carbohydrates. Autoimmune Dinner Answers Volume 15, Week 23

44 Day 4 - Serves 2 1/2 pound ground turkey Sea salt and freshly ground black pepper to taste 1/2 teaspoon garlic powder 1/2 teaspoon chopped oregano 1/2 tablespoon coconut oil 1/2 tablespoon coconut aminos 2 large portabella mushroom caps 1/2 medium avocado, peeled and mashed 1/2 tablespoon diced green onion 1 tablespoon chopped cilantro 1/2 tablespoon lime juice 1/2 cup spinach leaves 1/2 small onion, sliced Prep time: 15 minutes Cook time: 10 to 15 minutes COOKING INSTRUCTIONS: Heat grill to medium-high heat. In a large bowl, mix the first 4 ingredients (turkey through oregano). Form turkey mixture into patties. Place burgers on the grill and cook for 5 to 10 minutes on each side, until burgers are no longer pink in the center. In a large skillet over medium heat, heat coconut oil. To the oil, add the coconut aminos and the mushrooms. Cook for 5 minutes on each side, until tender. In a medium bowl, mix the next 4 ingredients (avocado through lime juice) with sea salt and freshly ground black pepper to taste. Layer mushroom, burger, guacamole, spinach and onion and serve. SERVING SUGGESTION: Shredded Brussels sprouts. (Cut large Brussels sprouts i half lengthwise then place on a clean surface, cut sides down, and thinly slice; stir-fry in olive oil and ghee over medium heat until almost tender. Add a little chicken broth, cover and simmer for 3 minutes or until tender; toss with salt and pepper to taste.) NUTRITION: 328 Calories; 21g Fat (55.9% calories from fat); 24g Protein; 13g Carbohydrate; 4g Dietary Fiber; 90mg Cholesterol; 130mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 1/2 Fat. Autoimmune Dinner Answers Volume 15, Week 23

45 Day 5 - Serves 2 1/2 tablespoon coconut oil 1 large shallot, chopped 1/2 large fennel bulb, chopped Sea salt and freshly ground black pepper to taste 1 tablespoon chopped cilantro 2 medium salmon filets 1 teaspoon olive oil 1/2 medium lemon, sliced Prep time: 10 minutes Cook time: 10 to 20 minutes COOKING INSTRUCTIONS: Preheat grill to medium heat. In a large skillet over medium heat, heat coconut oil. To the skillet add the next 4 ingredients (shallots through cilantro). Cook for 5 to 10 minutes, until vegetables are tender. Rub salmon filets with olive oil and sea salt and freshly ground black pepper to taste. On large individual sheets of aluminum foil, place each salmon and top with lemon slices. Cover salmon with a second sheet of foil and fold edges shut. Place salmon packets on grill and cook for 5 to 10 minutes, until fish flakes easily with a fork. Serve with vegetables. SERVING SUGGESTION: A big salad tossed with Leanne s basic vinaigrette (In a large bowl, toss together torn lettuce (not iceberg - no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch or dried basil and dried oregano; drizzle over salad.) NUTRITION: 271 Calories; 12g Fat (38.7% calories from fat); 35g Protein; 7g Carbohydrate; 2g Dietary Fiber; 88mg Cholesterol; 146mg Sodium. Autoimmune Dinner Answers Volume 15, Week 23

46 Day 6 - Serves 2 1/2 tablespoon coconut oil 1/2 large onion, sliced Sea salt and freshly ground black pepper to taste 1/2 pound boneless, skinless duck breast, chopped 1 cup chopped kale 1 cup sliced mushrooms 2 1/2 tablespoons balsamic vinegar 1 tablespoon honey 2 tablespoons chopped scallions 1 teaspoon chopped rosemary Prep time: 10 minutes Cook time: 25 to 30 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the onion and salt and pepper. Cook for 5 to 10 minutes, until tender and caramelized. To the skillet, add the duck, kale and mushrooms and stir. Cook for 10 minutes, until duck is cooked through and vegetables are tender. Transfer duck mixture to a bowl and set aside. To the skillet, add the remaining ingredients (balsamic vinegar through rosemary) and turn heat up to high. Bring balsamic mixture to a boil then reduce to low and whisk periodically for 10 minutes, until balsamic mixture has reduced to half. To the reduction sauce, add the contents of the bowl and stir. Serve warm. 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.) NUTRITION: 254 Calories; 11g Fat; 23g Protein; 18g Carbohydrate; 2g Dietary Fiber; 87mg Cholesterol; 102mg Sodium. Autoimmune Dinner Answers Volume 15, Week 23

47 MENU: Day 1: Blackened Salmon, with garlicky sautéed spinach and Cajun Cauli-Rice Day 2: Go Greek Lamb, add stirfried or grilled zucchini, onion, and yellow bell pepper, and a red lettuce salad Day 3: Local Honey Chicken, with steamed green beans and a big salad Day 4: Mojito Shrimp, add steamed asparagus and a mixed baby greens salad Day 5: Step Steak, with steamed broccoli spears and Faux-Tay-Toes Day 6: Gingered Pork, add stirfried or grilled zucchini, yellow squash and snow peas, and Cauli-Rice SHOPPING LIST: PROTEIN 1 1/2 pounds London broil steak [D5] 4 (6-oz.) boneless pork chops [D6] 2 pounds ground lamb [D2] 4 boneless skinless chicken breast halves [D3] 4 (6-oz.) wild salmon fillets (or buy frozen) [D1] 1 pound (25 to 35) shrimp, peeled and deveined (or buy frozen) [D4] Eggs (1) [D2] FREEZER 4 (6-oz.) wild salmon fillets (if not using fresh) [D1] 1 pound (25 to 35) shrimp, peeled and deveined (if not using fresh) [D4] PRODUCE 3 pounds onions (keep on hand) [D2] Red onions (1 medium) **Additional [D2,D3] Shallots (3) [D4] Garlic (1 clove) **Additional [D1,D2,D3,D4] Gingerroot (1 teaspoon grated) [D6] Mint (3 tablespoons plus 1 teaspoon chopped) [D2,D4] Lemons (3 whole plus 2 tablespoons juice) [D3,D6] Limes (1 tablespoon juice) [D4] Oranges (2 tablespoons juice) [D3] **Cauliflower [D1,D5,D6] **Broccoli [D5] **Green beans [D3] **Asparagus [D4] **Zucchini [D2,D6] **Yellow squash [D6] **Snow peas [D6] **Spinach [D1] **Mixed baby greens [D4] **Red leaf lettuce [D2] **Lettuce (not Iceberg, no nutrition) [D3] **Salad veggies (your choice) [D3] **Yellow bell pepper [D2] **Cucumber [D2] **Vine-ripened tomatoes [D2] **Strawberries [D4] CONDIMENTS Olive oil [D1,D3,D5] Coconut oil [D2,D4,D6] Cider vinegar [D5] Local raw honey (1/4 cup plus 2 tablespoons plus 2 teaspoons) [D3,D4,D6] Rum (1/4 cup) [D4] **Extra virgin olive oil [D2,D3,D4] **Balsamic vinegar [D2,D3,D4] SPICES Paprika [D1] Cayenne pepper [D1] Chili powder [D1] Thyme [D1,D3] Garlic powder [D1] Onion powder [D1] Oregano [D2,D3,D4] Rosemary [D3] Steak seasoning (your favorite) [D5] **Creole seasoning [D1] **Basil [D2,D3,D4] CANNED GOODS Low sodium chicken broth (1/4 cup) [D3] DAIRY Ghee (3 tablespoons) (or use olive oil) **Additional [D1,D5] OTHER Metal OR bamboo skewers [D2,D4] Large zipper-topped plastic bags [D5] 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. Paleo Dinner Answers Volume 15, Week 23

48 Day 1 - Serves 4 1 tablespoon paprika 2 teaspoons cayenne pepper 1 teaspoon chili powder 1/2 teaspoon dried thyme 2 teaspoons sea salt 2 teaspoons freshly ground black pepper 2 teaspoons garlic powder 1 teaspoon onion powder 3 tablespoons ghee, melted (or use olive oil) 4 (6-oz.) wild salmon filets COOKING INSTRUCTIONS: Preheat indoor or outdoor grill to HIGH. In a small bowl, combine all spices (I know it looks like a lot of seasoning, but that s because we ll be heavily seasoning each fillet); spread mixture on a plate or in a shallow bowl. Brush melted ghee on all sides of each salmon fillet then dip in spice mixture, covering all sides. Grill salmon for 5 to 7 minutes per side. SERVING SUGGESTION: Garlicky sautéed spinach and Cajun Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; add Creole seasoning, salt and pepper to taste and fluff with a fork). Paleo Dinner Answers Volume 15, Week 23

49 DO-AHEAD TIP: Marinate lamb overnight or for at least 4 hours. If using bamboo skewers, soak them in water for 30 minutes before using, to prevent burning. Day 2 - Serves 4 2 pounds ground lamb 1 medium onion, finely chopped 1 clove garlic, pressed 2 teaspoons sea salt 2 teaspoons freshly ground black pepper 1/2 teaspoon dried oregano 1 teaspoon finely chopped fresh mint 2 teaspoons coconut oil 1 egg Metal OR bamboo skewers COOKING INSTRUCTIONS: In a large bowl, combine all the ingredients (except skewers). Using your very clean hands blend thoroughly; cover and refrigerate overnight or for at least 4 hours. Preheat indoor or outdoor grill to MEDIUM-HIGH. With your very clean hands, form lamb mixture into small oblong shapes, like small hot dogs (2 to 3 per person); thread each onto a skewer and grill for 3 to 4 minutes per side, depending on thickness, or until desired level of doneness is achieved. SERVING SUGGESTION: Stir-fried OR grilled sliced zucchini, onion and yellow bell pepper. Add a salad of torn red leaf lettuce with sliced red onion, cucumber and tomato, tossed with Leanne s Basic Vinaigrette. Paleo Dinner Answers Volume 15, Week 23

50 Day 3 - Serves 4 3 lemons, sliced 1 medium red onion, sliced 4 boneless skinless chicken breast halves 2 tablespoons olive oil Sea salt and freshly ground black pepper, to taste 1 teaspoon dried rosemary, crushed 1/2 teaspoon dried thyme 1/4 cup low sodium chicken broth 1/4 cup local raw honey 2 tablespoons orange juice COOKING INSTRUCTIONS: Line the bottom of a large slow cooker with lemon and onion slices. Place chicken on top and sprinkle with olive oil, salt, pepper, rosemary and thyme. In a small bowl, whisk together chicken broth, honey and orange juice. Add to the slow cooker, careful not to wash off the spices. Cover and cook on LOW for 8 to 10 hours until chicken pulls apart easily. SERVING SUGGESTION: Steamed green beans and a big salad tossed with Leanne s Basic Vinaigrette. Paleo Dinner Answers Volume 15, Week 23

51 DO-AHEAD TIP: Marinate shrimp overnight or for at least 4 hours. If using bamboo skewers, soak them in water for 30 minutes before using, to prevent burning. Day 4 - Serves 4 3 tablespoons chopped fresh mint 1/4 cup rum 2 tablespoons coconut oil 2 tablespoons local raw honey 1 tablespoon lime juice 3 shallots, peeled and roughly chopped Sea salt, to taste 1 pound (25 to 35) shrimp, peeled and deveined Metal OR bamboo skewers COOKING INSTRUCTIONS: In a food processor, combine all ingredients except shrimp and skewers; pulse until mint and shallots are relatively fine. Place shrimp in a large bowl; pour mojito mixture over the top until shrimp are covered. Cover and refrigerate overnight or for at least 4 hours. Preheat indoor or outdoor grill to MEDIUM-HIGH. Remove shrimp from marinade and thread 3 to 4 shrimp onto each skewer; grill for 2 to 4 minutes per side. SERVING SUGGESTION: Steamed asparagus and a salad of mixed baby greens and sliced strawberries, tossed with Leanne s Basic Vinaigrette. Paleo Dinner Answers Volume 15, Week 23

52 DO-AHEAD TIP: Marinate steak overnight. Day 5 - Serves 4 1 1/2 pounds London broil steak 2 tablespoons steak seasoning, your favorite, or more to taste (I like McCormick s standard steak seasoning or their Montreal) 2 tablespoons olive oil 3 tablespoons cider vinegar COOKING INSTRUCTIONS: Season London broil generously with steak seasoning then rub into both sides and place in a large zipper-topped plastic bag. Add olive oil and cider vinegar, seal bag and refrigerate overnight. Preheat indoor or outdoor grill to MEDIUM-HIGH. Remove steak from marinade and grill for 8 minutes per side (depending on thickness) for a medium rare or until desired level of doneness is achieved. Allow steak to sit for 10 minutes before thinly slicing against the grain (diagonally). SERVING SUGGESTION: Steamed broccoli spears and Faux-Tay-Toes (steam cauliflower till tender; mash with a little ghee (or olive oil), salt and pepper till you get a mashed potatoes texture). Paleo Dinner Answers Volume 15, Week 23

53 DO-AHEAD TIP: Marinate pork overnight or for at least 4 hours. Day 6 - Serves 4 2 tablespoons lemon juice 1 teaspoon grated fresh gingerroot 2 tablespoons coconut oil, melted 2 teaspoons local raw honey Sea salt and freshly ground black pepper, to taste 4 (6-oz.) boneless pork chops COOKING INSTRUCTIONS: In a large bowl, whisk together all ingredients except pork. Place pork chops in a shallow bowl; top with lemon juice mixture and turn chops to coat well. Cover and refrigerate overnight or for at least 4 hours. Preheat indoor or outdoor grill to MEDIUM-HIGH. Remove pork chops from marinade and grill for 6 to 9 minutes per side or until cooked through. SERVING SUGGESTION: Stir-fried OR grilled zucchini, yellow squash and snow peas. Add Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; salt and pepper to taste and fluff with a fork. Paleo Dinner Answers Volume 15, Week 23

54 The Paleo Dinner Answers is different than any of our other Dinner Answers 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 Dinner Answers, 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. Paleo Dinner Answers Volume 15, Week 23

55 MENU: Day 1: Blackened Salmon, with garlicky sautéed spinach and Cajun Cauli-Rice Day 2: Go Greek Lamb, add stirfried or grilled zucchini, onion, and yellow bell pepper, and a red lettuce salad Day 3: Local Honey Chicken, with steamed green beans and a big salad Day 4: Mojito Shrimp, add steamed asparagus and a mixed baby greens salad Day 5: Step Steak, with steamed broccoli spears and Faux-Tay-Toes Day 6: Gingered Pork, add stirfried or grilled zucchini, yellow squash and snow peas, and Cauli-Rice SHOPPING LIST: PROTEIN 3/4 pound London broil steak [D5] 2 (6-oz.) boneless pork chops [D6] 1 pound ground lamb [D2] 2 boneless skinless chicken breast halves [D3] 2 (6-oz.) wild salmon fillets (or buy frozen) [D1] 1/2 pound (12 to 18) shrimp, peeled and deveined (or buy frozen) [D4] Eggs (1) [D2] FREEZER 2 (6-oz.) wild salmon fillets (if not using fresh) [D1] 1/2 pound (12 to 18) shrimp, peeled and deveined (if not using fresh) [D4] PRODUCE 3 pounds onions (keep on hand) [D2] Red onions (1 small) **Additional [D2,D3] Shallots (1 1/2) [D4] Garlic (1 clove) **Additional [D1,D2,D3,D4] Gingerroot (1/2 teaspoon grated) [D6] Mint (1 1/2 tablespoons plus 1/2 teaspoon chopped) [D2,D4] Lemons (1 1/2 plus 1 tablespoon juice) [D3,D6] Limes (1/2 tablespoon juice) [D4] Oranges (1 tablespoon juice) [D3] **Cauliflower [D1,D5,D6] **Broccoli [D5] **Green beans [D3] **Asparagus [D4] **Zucchini [D2,D6] **Yellow squash [D6] **Snow peas [D6] **Spinach [D1] **Mixed baby greens [D4] **Red leaf lettuce [D2] **Lettuce (not Iceberg, no nutrition) [D3] **Salad veggies (your choice) [D3] **Yellow bell pepper [D2] **Cucumber [D2] **Vine-ripened tomatoes [D2] **Strawberries [D4] CONDIMENTS Olive oil [D1,D3,D5] Coconut oil [D2,D4,D6] Cider vinegar [D5] Local raw honey (3 tablespoons plus 1 teaspoon) [D3,D4,D6] Rum (2 tablespoons) [D4] **Extra virgin olive oil [D2,D3,D4] **Balsamic vinegar [D2,D3,D4] SPICES Paprika [D1] Cayenne pepper [D1] Chili powder [D1] Thyme [D1,D3] Garlic powder [D1] Onion powder [D1] Oregano [D2,D3,D4] Rosemary [D3] Steak seasoning (your favorite) [D5] **Creole seasoning [D1] **Basil [D2,D3,D4] CANNED GOODS Low sodium chicken broth (2 tablespoons) [D3] DAIRY Ghee (1 1/2 tablespoons) (or use olive oil) **Additional [D1,D5] OTHER Metal OR bamboo skewers [D2,D4] Large zipper-topped plastic bags [D5] 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. Paleo Dinner Answers Volume 15, Week 23

56 Day 1 - Serves 2 1/2 tablespoon paprika 1 teaspoon cayenne pepper 1/2 teaspoon chili powder 1/4 teaspoon dried thyme 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon garlic powder 1/2 teaspoon onion powder 1 1/2 tablespoons ghee, melted (or use olive oil) 2 (6-oz.) wild salmon filets COOKING INSTRUCTIONS: Preheat indoor or outdoor grill to HIGH. In a small bowl, combine all spices (I know it looks like a lot of seasoning, but that s because we ll be heavily seasoning each fillet); spread mixture on a plate or in a shallow bowl. Brush melted ghee on all sides of each salmon fillet then dip in spice mixture, covering all sides. Grill salmon for 5 to 7 minutes per side. SERVING SUGGESTION: Garlicky sautéed spinach and Cajun Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; add Creole seasoning, salt and pepper to taste and fluff with a fork). Paleo Dinner Answers Volume 15, Week 23

57 DO-AHEAD TIP: Marinate lamb overnight or for at least 4 hours. If using bamboo skewers, soak them in water for 30 minutes before using, to prevent burning. Day 2 - Serves 2 1 pound ground lamb 1 small onion, finely chopped 1 small clove garlic, pressed 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1/4 teaspoon dried oregano 1/2 teaspoon finely chopped fresh mint 1 teaspoon coconut oil 1 egg Metal OR bamboo skewers COOKING INSTRUCTIONS: In a bowl, combine all the ingredients (except skewers). Using your very clean hands blend thoroughly; cover and refrigerate overnight or for at least 4 hours. Preheat indoor or outdoor grill to MEDIUM-HIGH. With your very clean hands, form lamb mixture into small oblong shapes, like small hot dogs (2 to 3 per person); thread each onto a skewer and grill for 3 to 4 minutes per side, depending on thickness, or until desired level of doneness is achieved. SERVING SUGGESTION: Stir-fried OR grilled sliced zucchini, onion and yellow bell pepper. Add a salad of torn red leaf lettuce with sliced red onion, cucumber and tomato, tossed with Leanne s Basic Vinaigrette. Paleo Dinner Answers Volume 15, Week 23

58 Day 3 - Serves 2 1 1/2 lemons, sliced 1 small red onion, sliced 2 boneless skinless chicken breast halves 1 tablespoon olive oil Sea salt and freshly ground black pepper, to taste 1/2 teaspoon dried rosemary, crushed 1/4 teaspoon dried thyme 2 tablespoons low sodium chicken broth 2 tablespoons local raw honey 1 tablespoon orange juice COOKING INSTRUCTIONS: Line the bottom of a slow cooker with lemon and onion slices. Place chicken on top and sprinkle with olive oil, salt, pepper, rosemary and thyme. In a small bowl, whisk together chicken broth, honey and orange juice. Add to the slow cooker, careful not to wash off the spices. Cover and cook on LOW for 4 to 5 hours until chicken pulls apart easily. SERVING SUGGESTION: Steamed green beans and a big salad tossed with Leanne s Basic Vinaigrette. Paleo Dinner Answers Volume 15, Week 23

59 DO-AHEAD TIP: Marinate shrimp overnight or for at least 4 hours. If using bamboo skewers, soak them in water for 30 minutes before using, to prevent burning. Day 4 - Serves 2 1 1/2 tablespoons chopped fresh mint 2 tablespoons rum 1 tablespoon coconut oil 1 tablespoon local raw honey 1/2 tablespoon lime juice 1 1/2 shallots, peeled and roughly chopped Sea salt, to taste 1/2 pound (12 to 18) shrimp, peeled and deveined Metal OR bamboo skewers COOKING INSTRUCTIONS: In a food processor, combine all ingredients except shrimp and skewers; pulse until mint and shallots are relatively fine. Place shrimp in a bowl; pour mojito mixture over the top until shrimp are covered. Cover and refrigerate overnight or for at least 4 hours. Preheat indoor or outdoor grill to MEDIUM-HIGH. Remove shrimp from marinade and thread 3 to 4 shrimp onto each skewer; grill for 2 to 4 minutes per side. SERVING SUGGESTION: Steamed asparagus and a salad of mixed baby greens and sliced strawberries, tossed with Leanne s Basic Vinaigrette. Paleo Dinner Answers Volume 15, Week 23

60 DO-AHEAD TIP: Marinate steak overnight. Day 5 - Serves 2 3/4 pound London broil steak 1 tablespoon steak seasoning, your favorite, or more to taste (I like McCormick s standard steak seasoning or their Montreal) 1 tablespoon olive oil 1 1/2 tablespoons cider vinegar COOKING INSTRUCTIONS: Season London broil generously with steak seasoning then rub into both sides and place in a zipper-topped plastic bag. Add olive oil and cider vinegar, seal bag and refrigerate overnight. Preheat indoor or outdoor grill to MEDIUM-HIGH. Remove steak from marinade and grill for 8 minutes per side (depending on thickness) for a medium rare or until desired level of doneness is achieved. Allow steak to sit for 10 minutes before thinly slicing against the grain (diagonally). SERVING SUGGESTION: Steamed broccoli spears and Faux-Tay-Toes (steam cauliflower till tender; mash with a little ghee (or olive oil), salt and pepper till you get a mashed potatoes texture). Paleo Dinner Answers Volume 15, Week 23

61 DO-AHEAD TIP: Marinate pork overnight or for at least 4 hours. Day 6 - Serves 2 1 tablespoon lemon juice 1/2 teaspoon grated fresh gingerroot 1 tablespoon coconut oil, melted 1 teaspoon local raw honey Sea salt and freshly ground black pepper, to taste 2 (6-oz.) boneless pork chops COOKING INSTRUCTIONS: In a bowl, whisk together all ingredients except pork. Place pork chops in a shallow bowl; top with lemon juice mixture and turn chops to coat well. Cover and refrigerate overnight or for at least 4 hours. Preheat indoor or outdoor grill to MEDIUM-HIGH. Remove pork chops from marinade and grill for 6 to 9 minutes per side or until cooked through. SERVING SUGGESTION: Stir-fried OR grilled zucchini, yellow squash and snow peas. Add Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; salt and pepper to taste and fluff with a fork. Paleo Dinner Answers Volume 15, Week 23

62 The Paleo Dinner Answers is different than any of our other Dinner Answers 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 Dinner Answers, 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. Paleo Dinner Answers Volume 15, Week 23

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