30 Day Paleo Challenge Fall Week 3
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1 30 Day Paleo Challenge Fall 2014 Week 3 30 Day Paleo Challenge Fall 2014 Week 3 Page 1 of 8
2 30 Day Paleo Challenge - Fall 2014 Week 3 Day 1: Bacon-Jalapeno Meatballs Day 2: Chicken and Cauliflower Curry Soup Day 3: Lemony Kale Stuffed Pork Tenderloin Day 4: Spicy Mussels and Artichokes Day 5: Buffalo Chicken Stuffed Bell Peppers Day 6: Crock Seafood Chowder 30 Day Paleo Challenge Fall 2014 Week 3 Page 2 of 8
3 PROTEIN Nitrate-free bacon (15 slices) [D1] [D3] [D6] Lean ground beef (2 pounds) [D1] Ground chicken (1 1/2 pounds) [D5] Chicken, cooked (3 cups, chopped or shredded) [D2] Pork tenderloin (4 pounds) [D3] Fresh mussels (4 dozen) [D4] Firm white fish filets (1 pound) [D6] CONDIMENTS Olive oil [D4] **Additional [D5] Coconut oil [D1] [D2] [D3] Raw honey [D1] Natural ketchup [D1] Apple cider vinegar [D1] [D4] Buffalo hot sauce (2 tablespoons) [D5] Paleo mayo [D5] Worcestershire sauce [D6] **Extra virgin olive oil [D2] [D6] **Balsamic vinegar [D2] [D4] [D6] CANNED GOODS Full fat coconut milk (1 (13.5-ounce) can and 2 2/3 cups) [D1] [D2] [D6] Low sodium chicken broth (7 cups) [D2] [D4] [D6] 2 (10-ounce) cans diced fired roasted tomatoes Tomato puree (1/4 cup) [D4] Artichoke hearts (1 cup, chopped) [D4] 30 Day Paleo Challenge - Fall 2014 Shopping List Week 3 PRODUCE Baby kale (6 cups) [D3] Onion (1 large, 4 medium, 1 small) [D1] [D2] [D3] [D4] [D5] [D6] Garlic (15 cloves) [D1] [D2] [D3] [D4] **Additional [D2] [D4] [D6] Jalapeno (1 large) [D1] Green bell peppers (4 large) [D5] Cauliflower (1 cup, finely chopped) [D2] **Additional [D1] [D3] Avocado (1 medium) [D2] **Additional [D2] Mushrooms (24-ounces, sliced) [D3] [D5] Celery (2 medium stalks) [D5] Sweet potatoes (1 pound) [D6] Lime (1 medium) [D2] Lemon (1 large, zested) [D3] Cilantro (1/2 cup, chopped) [D2] Rosemary (4 tablespoons, chopped) [D3] Thyme (6 tablespoons, chopped) [D3] [D4] Parsley (3/4 cup, chopped) [D4] [D6] Bay leaf (1 leaf) [D6] **Mixed baby greens [D2] **Baby spinach [D4] **Lettuce (not iceberg) [D6] **Salad veggies (your choice) [D6] **Red onion [D2] **Zucchini [D5] **Yellow squash [D5] **Red bell pepper [D5] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Paprika [D1] Cumin [D1] [D2] Red pepper flakes [D1] [D4] Curry powder [D2] Arrowroot powder [D5] [D6] **Basil [D2] [D6] **Oregano [D2] [D6] DAIRY/DAIRY CASE Eggs (2 large) [D1] Ghee (3 tablespoons) [D5] **Grass fed butter [D3] DRY GOODS Almond meal (1/2 cup) [D1] Unsweetened coconut flakes (1/4 cup) [D2] 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. 30 Day Paleo Challenge Fall 2014 Week 3 Page 3 of 8
4 8 strips nitrate-free bacon, chopped 1 large onion, chopped 1 large jalapeno, seeds removed and chopped 2 pounds lean ground beef Sea salt and freshly ground black pepper to taste 1 teaspoon paprika 2 eggs, beaten Bacon-Jalapeno Meatballs Day 1 Serves 4 1/2 cup almond meal 5 tablespoons coconut oil 2/3 cup canned coconut milk 2 tablespoons raw honey 2 tablespoons natural ketchup 2 cloves garlic, minced 2 teaspoons apple cider vinegar 1/2 teaspoon ground cumin 1 teaspoon red pepper flakes INSTRUCTIONS: In a large mixing bowl, add together the first 8 ingredients (bacon through almond meal). Roll the mixture into meatball sized balls and set aside on a sheet pan. In a large skillet, heat the coconut oil over medium-high heat. Brown the meatballs on all sides. While the meatballs are browning, in a medium bowl whisk together the remaining ingredients (coconut milk through red pepper flakes). Pour this mixture over the browned meatballs in the skillet. Reduce the heat to a low simmer and cover the skillet. Cook the meatballs and sauce for minutes more or until the meatballs are cooked through and the sauce thickens. Remove from the heat and place half of the meatballs in an airtight container in the refrigerator for Lunch Day #6. SERVING SUGGESTION: Steamed green beans and 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.) 30 Day Paleo Challenge Fall 2014 Week 3 Page 4 of 8
5 1 tablespoon coconut oil 1 medium onion, chopped 1 clove garlic, minced 1 cup finely chopped cauliflower Sea salt and freshly ground black pepper to taste 1 tablespoon curry powder Chicken and Cauliflower Curry Soup Day 2 Serves 4 1 teaspoon ground cumin 4 cups low sodium chicken broth 3 cups cooked chicken, chopped or shredded 1 medium lime, juiced 1 can full fat coconut milk 1/4 cup unsweetened coconut flakes 1/2 cup fresh chopped cilantro 1 medium avocado, cubed INSTRUCTIONS: In a large pot, heat the coconut oil over medium-high heat. Cook the onion and garlic until soft. Add in the cauliflower and season with salt and pepper to taste. Add in the curry powder, cumin and chicken broth. Bring the mixture to a simmer and add in the chopped chicken. Cover and continue to simmer for minutes. Stir in the lime juice and coconut milk and cook for 3-5 minutes longer. Remove from the heat and serve with a sprinkle of coconut flakes, cilantro and avocado. SERVING SUGGESTION: Salad of mixed baby greens tossed with Leanne s basic vinaigrette. (In a large bowl, toss together mixed baby greens, sliced red onion and avocado. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of each of dried basil and dried oregano; drizzle over salad and toss well.) 30 Day Paleo Challenge Fall 2014 Week 3 Page 5 of 8
6 4 pounds pork tenderloin 4 strips nitrate-free bacon 16 ounces mushrooms, sliced 4 tablespoons fresh chopped rosemary 4 tablespoons fresh chopped thyme INSTRUCTIONS: Preheat oven to 375 degrees. Lemony Kale Stuffed Pork Tenderloin Day 3 Serves 4 Sea salt and freshly ground black pepper to taste 1 medium onion, chopped 6 cloves garlic, minced 6 cups baby kale, chopped 5 tablespoons coconut oil, melted 4 teaspoons fresh lemon zest On a clean work surface, lay out the pork tenderloin and butterfly it open. Flatten it out with a meat clever and set aside. In a large skillet, cook the bacon over medium-high heat. Remove the bacon once crisp, and leave behind the bacon grease. Add in the mushrooms, rosemary, thyme, salt, pepper, onion and garlic. Once the veggies are soft add in the kale and cook until wilted. Remove from the heat and set aside to slightly cool. Crumble bacon and add to kale mixture. Spread the cooled kale mixture onto the butterflied pork tenderloin and then re-roll the tenderloin back up. Place the tenderloin, seam side down, in a greased large baking dish. Drizzle over the melted coconut oil, lemon zest and salt and pepper to taste. Bake the pork in the oven for minutes, or until the pork is cooked through. Remove the tenderloin from the oven and let rest 5 minutes before slicing and placing half of the tenderloin in an airtight container in the refrigerator for lunch day #5. SERVING SUGGESTION: Steamed asparagus and faux-tay-toes. (Steam cauliflower till tender; drain; mash with grass fed butter, salt and pepper to taste till you get a mashed potatoes texture.) 30 Day Paleo Challenge Fall 2014 Week 3 Page 6 of 8
7 3 tablespoons olive oil 1 medium onion, chopped 6 cloves garlic, minced 2 (10-ounce) cans diced fire roasted tomatoes 1 cup low sodium chicken broth 1/2 tablespoon apple cider vinegar Spicy Mussels and Artichokes Day 4 Serves 4 1/4 cup tomato puree 1 cup chopped artichoke hearts 2 tablespoons fresh chopped thyme 1 teaspoon red pepper flakes Sea salt and freshly ground black pepper to taste 4 dozen fresh mussels, washed and de-bearded 1/2 cup fresh chopped parsley INSTRUCTIONS: In a large pot, heat the olive oil over medium-high heat. Cook the onion and garlic until soft. Stir in the tomatoes, chicken broth, vinegar, tomato puree, artichokes, thyme, red pepper flakes, salt and pepper. Reduce the heat to a simmer and cook for minutes. Add in the mussels and cover the pot with a lid. Cook the mussels for 3-5 minutes or until the mussels are cooked through and open. Remove from the heat and serve with fresh chopped parsley. SERVING SUGGESTION: Garlicky stir-fried baby spinach. (Heat 1 tablespoon olive oil in a large skillet over medium heat; add 1 clove pressed garlic and cook for 1 minute. Gradually add 1 (10-oz) package baby spinach; cook, turning with tongs, until slightly wilted; drizzle with a little balsamic vinegar and sprinkle with salt and pepper to taste.) INGREDIENTS: 3 tablespoons ghee 1 1/2 pounds ground chicken 1 small onion, chopped 8 ounces sliced mushrooms 2 medium stalks celery, chopped INSTRUCTIONS: Preheat oven to 350 degrees. Buffalo Chicken Stuffed Bell Peppers Day 5 Serves 4 2 tablespoons buffalo hot sauce 2 tablespoons paleo mayo 2 tablespoons arrowroot powder 4 large green bell peppers, tops and seeds removed In a large mixing bowl, mix together the first 8 ingredients (ghee through arrowroot powder). Spoon the mixture into the peppers and place them in a greased baking dish. Bake the pepper for minutes or until the peppers soften and the chicken mixture is cooked through. Let cool 5 minutes before serving. SERVING SUGGESTION: Stir-fried zucchini, yellow squash and red bell pepper. (Heat 2 tablespoons olive oil in a large skillet over medium-high heat; add sliced zucchini, yellow squash and red bell pepper; cook and stir until tender-crisp.) 30 Day Paleo Challenge Fall 2014 Week 3 Page 7 of 8
8 1 pound firm white fish fillets, cubed 3 strips nitrate-free bacon, chopped 1 medium onion, chopped 1 pound sweet potatoes, peeled and cubed 2 cups canned full fat coconut milk Crock Seafood Chowder Day 6 Serves 4 2 cups low sodium chicken broth 1 bay leaf Sea salt and freshly ground black pepper to taste 1 tablespoon Worcester sauce 1 tablespoon of arrowroot powder 1/4 cup fresh chopped parsley INSTRUCTIONS: In a large crock cooker, stir in the first 9 ingredients (fish through the Worcestershire sauce) and cover. Cook on low for 4 hours and then stir in the arrowroot powder. Continue to cook for 30 minutes more and then turn off. Serve the chowder with a sprinkle of the fresh chopped parsley. 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.) 30 Day Paleo Challenge Fall 2014 Week 3 Page 8 of 8
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