A few pounds of onions Ground ginger Vanilla extract Curry powder Baking soda Cinnamon

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Griffin Dickerson
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1 YOUR PALEO STAPLES

2 INTRODUCTION In this booklet, you ll find 12 Paleo meals that are cheap, simple to prepare, delicious and nutritive. In other words, perfect dishes to have as staples on a Paleo Diet. 4 breakfasts, 4 lunches and 4 dinners. You can come back to these dishes time and time again when running out of ideas about what to eat. Of course, you can adapt, adjust and modify these meals as much as you want to fit your specific needs. We also strove to include a wide variety of ingredients throughout the meals, to help diversify your diet in terms of nutrients and to prevent boredom. We hope you ll enjoy preparing and eating these dishes as much as we do. YOUR PANTRY Here are a few ideas of things to keep in your pantry, refrigerator or freezer at all times. Keeping these items handy should greatly help in being able to prepare a variety of delicious meals while limiting your trips to the grocery store. A few pounds of onions Ground ginger Vanilla extract Curry powder Baking soda Cinnamon Coconut oil Dijon mustard Sea salt Ground cumin Baking powder Garlic powder Extra-virgin olive oil Paleo ketchup Black pepper Mustard powder Almond flour / Almond meal Red pepper flakes A few cans of coconut milk Garlic Cayenne pepper Chili powder Coconut flour Frozen vegetables Homemade stock (in the freezer) Fresh ginger Onion powder Paprika Nutmeg Frozen berries

3 YOUR PALEO STAPLES COPYRIGHTS & DISCLAIMER All contents copyright 2014 by Paleo Leap, LLC. All rights reserved worldwide. No part of this document or the related files may be reproduced or transmitted in any form, by any means (electronic, photocopying, recording, or otherwise) without the prior written permission of the publisher. Limit of Liability and Disclaimer: All material in this document is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. The information and opinions expressed in this document is believed to be accurate, based on the best judgment available to the author, and readers who fail to consult with appropriate health authorities assume the risk of any injuries or health issues. The author and publisher claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material in this document. The Food and Drug Administration has not evaluated the statements contained in this document. Food Handling: Please use great caution and sanitary practices when handling food products. Refer to your government s or health department s safe food handling guidelines. Wash your hands and surfaces thoroughly before and after handling any food product. Cooking instructions and directions in this document are offered as guidelines only. Use your best judgment and proper discretion when preparing or consuming any food. We do not advise eating any eggs, meat or seafood that has not been

4 Contents EGG MUFFINS PUMPKIN PANCAKES SCRAMBLED EGGS+SMOKED SALMON BEEF, WATERCRESS & PEAR SALAD SUPER SIMPLE NO-BEAN CHILI CANNED SALMON FISH CAKES CHICKEN SALAD LETTUCE WRAP TACOS PORK TENDERLOIN + ASPARAGUS CHICKEN CURRY SPAGHETTI &MEATBALLS BEEF STEW

5 EGG BREAKFAST MUFFINS INGREDIENTS (6 muffins) 6 large eggs 6 slices cooked bacon, shredded 1/2 cup red bell pepper, diced 1/8 cup water Snipped chives, for garnishing Salt + Pepper 1. Preheat your oven to 350F. 2. Grease 6 muffin tins with some melted cooking fat. 3. Beat the eggs in a bowl and add the bacon, bell peppers, water and season to taste with salt and pepper. 4. Scoop the mixture evenly into the muffin tins and place in the middle of the oven for about 18 minutes, until a knife inserted in the muffins comes out almost clean. 5. Remove from the oven, let cool for a bit, then remove from the tins and enjoy. Store the leftovers in the refrigerator. Easy to pack and bring with you on a busy morning. Just pop-them in the microwave. They will keep for about 4 days. You can substitute the bacon for any type of cooked meat.

6 PUMPKIN PANCAKES BREAKFAST INGREDIENTS (2 portions) 4 large eggs, beaten 3/4 cup (about 1/2 can) of pumpkin purée 2 Tbsp coconut flour 2 Tbsp melted ghee 1 banana, mashed 1/8 tsp ground ginger 1 1/2 tsp cinnamon 1/4 tsp ground cloves 1/4 tsp ground nutmeg A pinch of sea salt 1. Combine the eggs, pumpkin purée, coconut flour and mashed banana in a bowl. 2. Add the ginger, cinnamon, ground cloves and nutmeg. Combine everything well. Also add the melted ghee to the mixture just before you are ready to cook them. 3. Heat a pan over a medium heat. When hot, add some ghee, spoon in some of the batter to form the pancakes. 4. Work in batches of 2 or 3. They ll need about 3 or 4 minutes of cooking per side. Flipping them can be tricky, but you ll get a hang of it quickly. Delicious and nut-free. Add only fresh fruits and a big dollop of ghee on top to keep it from being too much of a carb indulgence. The first and second one might not be up to your standards, view them as practice to figure out the proper cooking temperature.

SCRAMBLED EGGS+ BREAKFAST SMOKED SALMON INGREDIENTS (2 portions) 6 large eggs, beaten About 1/4 cup water Smoked salmon 1 avocado, cut into thin slices Fresh dill, optional Ghee, for cooking Salt and

7 SCRAMBLED EGGS+ BREAKFAST SMOKED SALMON INGREDIENTS (2 portions) 6 large eggs, beaten About 1/4 cup water Smoked salmon 1 avocado, cut into thin slices Fresh dill, optional Ghee, for cooking Salt and pepper 1. Beat the eggs in a bowl with a fork. Add and incorporate the water and season to taste with salt and pepper. 2. Place a pan over a medium heat. When hot, add some ghee to the bottom of the pan and pour in the egg mixture. 3. Start scrambling the eggs by moving the mixture around with a spatula. 4. The eggs are ready when just cooked and still looking moist. 5. Serve the eggs with slices of avocado to the side, and pieces of smoked salmon on top. Garnish with some fresh dill Very simple and ready in less than 10 minutes. A healthy dose of fat, protein and micronutrients in the morning. Dill and salmon go well together, but you can use any fresh herb to garnish. Use good quality eggs from pastured chickens and good quality wild-caught smoked salmon.

8 BEEF, WATERCRESS & BREAKFAST PEAR SALAD INGREDIENTS (4 portions) 2 bunches watercress, stems removed 2 small cucumbers 2 bosc pears, cut into cubes 1 lb cooked beef strips 1/4 cup lime juice 1 clove garlic, minced 2 tsp freshly grated ginger 1/2 cup extra-virgin olive oil 1 green onion, finely chopped Salt and pepper 1. Combine the watercress, cucumbers, beef strips and pears in a bowl. 2. In another small bowl, combine the olive oil, lime juice, garlic, ginger and green onions. Whisk everything together and season with salt and pepper. 3. Serve the salad and dress it with some of the vinaigrette individually right before eating. Crunchy, juicy and full of flavor. Who says you can t have salad for breakfast? This salad is also a very nutritive way to start your day. Substitute the pears for other fruits like peaches or berries. Keep leftover salad and vinaigrette separated in the refrigerator.

9 SUPER SIMPLE LUNCH NO-BEAN CHILI INGREDIENTS (5 portions) 1 1/2 lb ground bison 1 onion, chopped 3 cloves garlic, minced 1 can (10oz) plum tomatoes 1 can (8oz) tomato sauce 3/4 cup water 1/2 tsp cumin 1/4 tsp chili powder + paprika 1 bay leaf 1 large sweet potato, peeled and cut into cubes Fresh cilantro, for garnishing Salt and pepper to taste 1. Add some ghee in a pan placed over a medium-high heat and brown the bison meat. 2. Add the onion and garlic and cook for another 3 minutes. 3. Add the tomatoes + sauce, water, spices, bay leaf and sweet potato. 4. Cover and let it simmer at a low heat for 25 minutes. Stir occasionally during the cooking process. 5. Remove the bay leaf and garnish with cilantro before serving. Just the right amount of spicy to make it pop. We like to use bison to make it even more special, but grass-fed ground beef is just as excellent. Prepare it the night before and bring to work in a glass container.

10 CANNED SALMON FISH CAKES INGREDIENTS (14 fish cakes) 1 large sweet potato, washed 2/3 cup almond meal 2 Tbsp finely chopped onion 1/4 cup packed fresh parsley, finely chopped 1 Tbsp lemon juice 1 tsp cumin 1 1/4 tsp paprika 3 large eggs 2 cans wild salmon, mashed with a fork Lemon wedge + mixed greens for serving Salt and pepper to taste 1. Prick the sweet potato all over with a fork, place in damp paper towels and pop them in the microwave on high for 8 minutes. 2. Let it cool before cutting in half and scooping out the flesh. 3. Combine almond meal, onion, parsley, lemon juice, eggs, spices and salmon. 4. Add the sweet potato flesh to the mixture. Make sure it s cool enough so that it won t start cooking the eggs. 5. Form evenly shaped patties with LUNCH about 1/3 cup of the mixture per patty. 6. Place them on a baking sheet and in the fridge for about 30 minutes. 7. Heat a large frying pan over a medium-hight heat and add a good amount of ghee. 8. Cook the patties for about 5 to 6 minutes on each side. 9. Proceed in 2 or 3 batches. A more elevated way to enjoy canned salmon. Both the wild salmon and sweet potato are highly nutritive. Use the whole thing from the canned salmon (bones, skin and all) for more nutrition. These bad boys can easily be prepared in advance and reheated on the spot.

11 CHICKEN LUNCH SALAD INGREDIENTS (4 portions) 1 large head butter lettuce 2 chicken breasts, cooked 3 small tomatoes, cut into wedges 1/2 red onion, sliced 1/4 cup extra-virgin olive oil 2 Tbsp balsamic vinegar 2 tsp Dijon mustard 2 pinches dried thyme 2 pinches dried oregano Salt and pepper 1. Combine the lettuce, chicken, tomatoes, onion in a bowl. 2. To prepare the vinaigrette, simply whisk together the olive oil, vinegar and mustard. Add the thyme and oregano and season to taste. 3. Serve the salad and dress it with some of the vinaigrette individually right before eating. Juicy tomatoes and crunchy onions create the perfect salad. An easy way to use leftover cooked chicken. Vinaigrette is easy: 3 parts oil to 1 part vinegar. Add any seasoning you d like. Mustard helps keep everything emulsified.

12 LETTUCE WRAP TACOS INGREDIENTS (4 portions) 1 1/4 lbs ground beef 1 onion, chopped 2 Tbsp taco seasoning (or make your own: 2 tsp chili power, 1 1/2 tsp paprika, 1 tsp onion powder, 1/2 tsp each of garlic powder, cumin and dried oregano) 1 large tomato + 1 avocado, chopped, for serving Romaine lettuce leaves, for serving Salt and pepper 1. Add some ghee to a pan that s been heat to a medium-high heat. 2. Add half the onion and cook for about 5 minutes. 3. Add the beef, taco seasoning and season to taste. 4. When the beef is cooked, prepare the individual tacos by distributing the meat equally on 8 lettuce leaves. Top with the remaining onion, the tomato and the avocado. LUNCH Loaded with tasty and nutritive goodies, these will become a favorite for sure. Other topping options: guacamole, salsa, pico de gallo, fresh cilantro. Pack the cooked meat, toppings and lettuce leaves separately and easily construct the tacos at work for lunch.

13 PORK TENDERLOIN + ASPARAGUS INGREDIENTS (4 portions) 1 large pork tenderloin 1 large egg 1/2 onion, chopped 6 sun-dried tomatoes, chopped 2 artichoke hearts, chopped 1/2 tsp fresh sage, chopped 1/8 tsp fresh thyme, minced 1/8 tsp nutmeg 2 cloves garlic, minced 1 bunch fresh asparagus Salt and pepper to taste 1. Preheat your oven to 450F. 2. Place a large pan over a medium-high heat, add some cooking fat and cook the onion, sundried tomatoes, artichokes, garlic, herbs and spices for about 10 minutes. Set aside in the refrigerator in a bowl. 3. Place the tenderloin in a baking dish, rub it with cooking fat and season it all over. Cut in down the center, lengthwise, to create the seam. 4. When the mixture is cool enough, whisk in the egg. 5. Stuff the tenderloin with the mixture and place in the oven for 30 minutes. 6. Reduce the heat to 300F and cook for another 20 minutes. Turn the oven heat off, but let DINNER the tenderloin in for another 15 minutes. 7. Wash the asparagus and cut the hard white parts off the tail. 8. Place a pan over a medium-high heat, add some ghee and cook the asparagus for about 5 minutes with some salt and pepper. Cook until just done and still a bit al dente. A simple pork dish. You can stuff the tenderloin with almost any ingredient and spices. You can even substitute for a beef tenderloin if pork is not your thing. Alternatively serve with a baked sweet potato for a meal that s even more filling.

14 CHICKEN CURRY DINNER INGREDIENTS (4 portions) 2 large skinless chicken breasts, cut into chunks 1 tsp whole mustard seeds 1 onion, chopped 3 cloves garlic, minced 1 can coconut milk Ghee, for cooking 1/3 cup water 1 Tbsp lemon juice 1 1/2 tsp ground turmeric 1 1/2 tbsp ground coriander 1 tsp each of: paprika, cumin and cayenne Salt and pepper 1. Combine the spices, lemon juice and water in a bowl. Season to taste and add the chicken pieces. Let it marinate at room temperature for 30 minutes. 2. Place a large skillet over a medium heat, add some ghee, the mustard seeds, garlic and onion. Cook for about 8 minutes. 3. Add the chicken with spice mixture and cook for another 8 minutes. 4. Add the coconut milk, season to taste and let everything simmer on a low heat for 10 to 12 minutes. The spices used here are not only delicious and colorful, but spices like turmeric also have anti-inflammatory properties. Coconut milk is a great way to add healthy fat to your diet. You can substitute the chicken for white fish.

15 SPAGHETTI & MEATBALLS INGREDIENTS (6 portions) 1/2 lb each: ground veal and pork 1 lb ground beef 1 cup almond meal 3 Tbsp fresh parsley, chopped 1/4 tsp nutmeg 1 large egg Paleo cooking fat 1 large spaghetti squash 1 onion, chopped 2 cloves garlic, minced 1/2 cup red wine 1 can (28 oz) plum tomatoes Salt and pepper to taste 1. Preheat your oven to 350F, cut the squash in half lenght-wise and remove the seeds. Place on a baking sheet, cut side down for about 30 minutes. 2. Combine the ground meats, almond meal, 2 tbsp parsley and egg in a bowl. 3. Form 2-inch meatballs with the mixture. It ll make about 16 meatballs. 4. Place a large skillet over a medium-heat and add a very generous amount of cooking fat or ghee. 5. Carefully place some of the meatballs in the hot oil and brown the meat on all sides for about 10 minutes. Proceed in batches to brown all the meatballs. 6. Set the meatballs aside and carefully discart of most of the hot oil. 7. Add the onion and garlic to the skillet and DINNER cook for about 10 minutes. 8. Add the wine, cook for another 3 minutes and then add the remaining parsley, tomatoes and season to taste. 9. Add the meatballs back with the sauce, cover and simmer on low for 25 minutes. 10. Break the cooked spaghetti squash appart with a fork to form the pasta. 11. Serve the pasta with the sauce and meatballs on top. Comfort food at its best. The simplest sauce and the simplest meatballs make for a super easy preparation. Spaghetti squash, as well as zucchini, make a great and healthy pasta alternative.

16 BEEF STEW DINNER INGREDIENTS (6-8 portions) 3 lbs beef chuck cubes 1 onion, chopped 1 cup red wine 6 fresh shitake mushrooms, sliced 3 garlic cloves, minced 1 can (14 oz) plum tomatoes 4 carrots, cut into 1-inch pieces 3 cups beef stock 1/2 head of cabbage, chopped 1 bay leaf Cooking fat Salt and pepper 1. Season the beef with salt and pepper and place in a pan with some cooking fat to brown the meat on all sides. 2. Set the beef aside, and now cook the onion, garlic and mushrooms for about 7 minutes with a little more cooking fat added to the pan. 3. Place everything but the cabbage in your slow cooker. Season again to taste. 4. Cook on low for 6 hours. 5. Add the cabbage and cook for another hours. 6. Remove the bay leaf and serve. A top hearty meal and a set and forget kind of dish. Highly nutritious from the broth, the vegetables and the meat Cheap cuts of meat become delicious when slowly cooked this way. You can easily prepare a large batch and freeze the leftovers.

week 2: PALEO WEEKLY PLANNER

week 2: PALEO WEEKLY PLANNER Paleo Weekly Planner All contents copyright 2014 by Paleo Leap, LLC. All rights reserved worldwide. No part of this document or the associated greyscale version may be reproduced