Paleo Menu-Mailer Shopping List Four Servings
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- Janice Morton
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1 Paleo Menu-Mailer Shopping List Four Servings Volume 15, Week 8 MENU: Day 1: Rosemary Dijon Pork Chops, serve with steamed green beans and baked sweet potatoes Day 2: Balsamic California Chicken Salad, it s a complete meal on its own! Day 3: Pesto Soaked London Broil, add a side of steamed baby broccoli and Faux-Tay-Toes Day 4: Drunken Apricot Lamb Chops, along with steamed asparagus and a big salad Day 5: Coconut Wasabi Shrimp, serve over Cauli-Rice and a big spinach salad Day 6: Honey Spiked Chipotle Pork, add a relish tray on the side SHOPPING LIST: PROTEIN 1 (2-pound) London broil [D3] 6 lamb chops [D4] 1 (2-pound) pork loin [D6] 4 (6-ounce) boneless pork chops [D1] Bacon (1/3 cup cooked and chopped) [D2] 4 boneless skinless chicken breast halves [D2] 2 pounds large shrimp, peeled and deveined (or buy frozen) [D5] DAIRY CASE Ghee or grass fed butter (5 tablespoons) [D1] [D4]**Additional [D3] FREEZER 1 1/2 to 2 pounds large shrimp, peeled and deveined (if not using fresh) [D5] PRODUCE Romaine lettuce (4 large leaves) [D6] **Additional [D4] Red onions (1 1/2 medium) [D2] [D6] Garlic (11 cloves) [D1] [D2] [D3] [D4] [D6]**Additional [D4] [D5] Shallots (1 1/2) [D4] Red bell peppers (1 medium) [D6] Chipotle chili peppers (2) [D6] Roma tomatoes (3) [D2] Avocados (1) [D2] English cucumber (1) [D2] **Additional [D6] Alfalfa sprouts, or other favorite sprouts (1 1/2 cups) [D2] Mixed salad greens (4 cups) [D2] Basil (1 cup leaves) [D3] Lemons (1 tablespoon juice) [D2] Limes (1) [D5] Apricots (4) [D4] **Sweet potatoes [D1] **Cauliflower [D3] [D5] **Baby broccoli [D3] **Green beans [D1] **Asparagus [D4] **Carrots [D6] **Celery [D6] **Jicama [D6] **Spinach [D5] **Salad veggies (your choice) [D4] CANNED GOODS Low sodium chicken broth, or use homemade (1 cup plus 1 cup if not using pinot noir) [D6] 1 (14.5-ounce) can crushed tomatoes [D6] Coconut milk, unsweetened (1 cup) [D5] DRY GOODS Pine nuts (or walnuts) (1/3 cup) [D3] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Rosemary [D1] Onion powder [D1] [D4] Garlic powder [D2] Thyme [D4] Ground cinnamon [D4] Ground ginger [D5] Chili powder [D6] Paprika [D6] Ground cumin [D6] Crushed red pepper flakes [D6] **Basil [D4] [D5] **Oregano [D4] [D5] CONDIMENTS Olive oil [D3] Extra virgin olive oil [D2]**Additional [D4] [D5] Coconut oil [D2] [D5] [D6] Apple cider vinegar [D6] White wine vinegar [D1] Balsamic vinegar [D2]** [D4] [D5] Dijon mustard [D1] Wasabi paste [D5] Honey [D2] [D4] [D6] Dry white wine (1/2 cup) [D1] Pinot noir (3/4 cup or use low sodium chicken broth) [D4] **Whole black olives [D6] OTHER Large zipper-topped plastic bags [D1] [D3] [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.
2 DO-AHEAD TIP: Marinate pork chops overnight or for at least 4 hours (see recipe) Rosemary Dijon Pork Chops Day 1 - Serves 4 4 (6-ounce) boneless pork chops 3 tablespoons Dijon mustard 1/4 cup white wine vinegar 2 cloves garlic, pressed 1 teaspoon dried rosemary, crushed 1/2 teaspoon onion powder 3 tablespoons ghee or grass fed butter, divided 1/2 cup dry white wine COOKING INSTRUCTIONS: Place pork chops in a large zipper-topped plastic bag. In a small bowl, whisk together next 7 ingredients (mustard through onion powder); pour mixture over pork chops. Seal bag and turn to saturate all sides of each pork chop with marinade. Refrigerate overnight or for at least 4 hours. At time of cooking, melt 2 tablespoons of ghee or grass fed butter in a large skillet over medium-high heat. Remove pork chops from marinade (reserving marinade) and add to skillet; sear for 5 to 8 minutes per side or until cooked through. Remove from skillet and keep warm. Reduce skillet heat to medium and whisk in remaining 1 tablespoon of ghee or grass fed butter along with reserved marinade and wine. Reduce skillet heat to low and simmer sauce for 10 minutes. Serve over pork chops. SERVING SUGGESTION: Steamed green beans and baked sweet potatoes ( bake in slow cooker to keep your kitchen cool). NUTRITION: Per Serving : 339 Calories; 19g Fat; 33g Protein; 3g Carbohydrate; 1g Dietary Fiber; 123mg Cholesterol; 779mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 0 Vegetable; 2 Fat; 0 Other Carbohydrates.
3 DO-AHEAD TIP: Cook and chop bacon. Balsamic California Chicken Salad Balsamic Vinaigrette: 1/3 cup extra virgin olive oil 3 tablespoons balsamic vinegar 2 tablespoons honey 2 cloves garlic, pressed 1 tablespoon lemon juice Salad: 4 boneless skinless chicken breast halves 1 tablespoon coconut oil, melted Day 2 - Serves 4 COOKING INSTRUCTIONS: Preheat outdoor grill to MEDIUM-HIGH. Sea salt and freshly ground black pepper, to taste 1 teaspoon garlic powder 4 cups mixed salad greens 3 Roma tomatoes, chopped 1/2 medium red onion, chopped 1 avocado, pitted, peeled and diced 1 English cucumber, sliced 1 1/2 cups alfalfa sprouts (or your favorite sprouts) 1/3 cup cooked and chopped bacon In a medium bowl, whisk together all ingredients for vinaigrette; blend well then set aside. Brush all sides of chicken with melted coconut oil then evenly season with salt, pepper and garlic powder. Grill for 5 to 7 minutes per side or until juices run clear; remove from grill and set aside to cool. Meanwhile, in a large bowl, toss together remaining salad ingredients (mixed greens through bacon). Chop the cooked chicken and add it to the salad. Drizzle vinaigrette over the top and enjoy! SERVING SUGGESTION: You really don t have to add anything to this complete meal. NUTRITION: Per Serving : 660 Calories; 41g Fat; 50g Protein; 25g Carbohydrate; 5g Dietary Fiber; 115mg Cholesterol; 925mg Sodium. Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 7 Fat; 1/2 Other Carbohydrates. DO-AHEAD TIP: Marinate London broil overnight or for at least 4 hours (see recipe). Pesto Soaked London Broil 1 (2-pound) London broil 1 cup basil leaves 1/3 cup pine nuts (or walnuts) Day 3 - Serves 4 3 cloves garlic, pressed 1 1/2 teaspoons sea salt 3 tablespoons olive oil COOKING INSTRUCTIONS: Place London broil in a large zipper-topped plastic bag. In a food processor, combine remaining ingredients (basil through olive oil); blend until smooth then pour mixture over beef. Seal bag and turn several times to completely coat beef. Refrigerate overnight or for at least 4 hours. At time of cooking, preheat outdoor grill to MEDIUM-HIGH. Remove London broil from marinade (reserving marinade in a bowl); grill for 14 to 20 minutes (the general rule is 7 minutes per pound for a nice medium-rare). Rotate beef every 4 to 5 minutes and brush with marinade. Allow London broil to sit for 10 minutes then thinly slice against the grain (diagonally) and serve! SERVING SUGGESTION: Steamed baby broccoli and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with a little ghee or grass fed butter, salt and pepper to taste until you get a mashed potatoes texture). NUTRITION: Per Serving : 818 Calories; 70g Fat; 44g Protein; 3g Carbohydrate; 1g Dietary Fiber; 159mg Cholesterol; 847mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 0 Vegetable; 10 Fat.
4 DO-AHEAD TIP: Marinate lamb chops overnight or for at least 4 hours (see recipe). Drunken Apricot Lamb Chops Day 4 - Serves 4 6 lamb chops 4 apricots, pitted and peeled 1 1/2 shallots, chopped 1 clove garlic, pressed 1 tablespoon honey 3/4 cup pinot noir (or use low sodium chicken broth) 1 1/2 teaspoons sea salt 1/2 teaspoon dried thyme 1/2 teaspoon onion powder 1/4 teaspoon ground cinnamon 2 tablespoons ghee or grass fed butter, divided COOKING INSTRUCTIONS: Place lamb chops in a large zipper-topped plastic bag. In a food processor, place next 10 ingredients (apricots through cinnamon); blend until smooth then pour mixture over lamb chops. Seal bag and turn several times to coat lamb chops with marinade. Refrigerate overnight or for at least 4 hours. At time of cooking, remove lamb chops from marinade (reserving marinade in a bowl). Heat 1 tablespoon of ghee or grass fed butter in a large skillet over medium-high heat. Add lamb chops and sear for 5 to 7 minutes per side or until cooked to your preference. Remove from skillet and keep warm. Reduce skillet heat to medium. Add remaining 1 tablespoon of ghee or grass fed butter to the pan along with reserved marinade. Bring mixture to a boil then reduce heat (adding more wine and butter if you wish) and simmer for 10 to 15 minutes. Serve lamb chops topped with apricot/wine reduction. SERVING SUGGESTION: Steamed asparagus and a big salad of Romaine lettuce and salad veggies of your choice, tossed with Leanne s Basic Vinaigrette. NUTRITION: Per Serving : 580 Calories; 45g Fat (74.1% calories from fat); 24g Protein; 11g Carbohydrate; 1g Dietary Fiber; 123mg Cholesterol; 790mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 7 Fat; 1/2 Other Carbohydrates. 2 pounds large shrimp, peeled and deveined 1 cup canned, unsweetened coconut milk 3 teaspoons wasabi paste 1 lime, squeezed Coconut Wasabi Shrimp Day 5 - Serves 4 1 teaspoon ground ginger 2 tablespoons coconut oil COOKING INSTRUCTIONS: Place shrimp in a large bowl. In a medium bowl, whisk together next 6 ingredients (coconut milk through ginger) until well blended; pour mixture over shrimp and toss to coat well. Melt the coconut oil in a large skillet over medium-high heat. Add shrimp; sear for 2 to 4 minutes per side or until pink and opaque. Add coconut milk mixture and heat through. Enjoy! SERVING SUGGESTION: Serve over 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 fwith a fork). Add a big spinach salad tossed with Leanne s Basic Vinaigrette. NUTRITION: Per Serving : 311 Calories; 11g Fat; 46g Protein; 5g Carbohydrate; trace Dietary Fiber; 345mg Cholesterol; 807mg Sodium. Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; 0 Fruit; 1 1/2 Fat.
5 1 (2-pound) pork loin 2 teaspoons coconut oil 1 medium red onion, chopped 3 cloves garlic, pressed 1 medium red bell pepper, de-seeded, de-ribbed and chopped 1 (14.5-ounce) can crushed tomatoes 1 cup low sodium chicken broth, or use homemade Honey Spiked Chipotle Pork Day 6 - Serves 4 2 tablespoons apple cider vinegar 2 chipotle chili peppers 1/3 cup honey 1 teaspoon chili powder 1/2 teaspoon paprika 1/2 teaspoon ground cumin 1/2 teaspoon crushed red pepper flakes 4 large romaine lettuce leaves COOKING INSTRUCTIONS: Place first 5 ingredients (pork loin through red bell pepper) in a slow cooker. In a food processor, blend together remaining ingredients (tomatoes through crushed red pepper flakes); pour mixture over pork and veggies in the slow cooker, making sure they re entirely saturated. Cover and cook on LOW for 8 to 10 hours. Shred pork with two forks and blend with slow cooker juices. Fill large Romaine lettuce leaves with shredded pork, veggies and some slow cooker juices. SERVING SUGGESTION: Add a relish tray of carrot, celery and jicama sticks, English cucumber spears and whole black olives. NUTRITION: Per Serving : 384 Calories; 11g Fat; 35g Protein; 41g Carbohydrate; 4g Dietary Fiber; 71mg Cholesterol; 805mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 1/2 Fat; 1 1/2 Other Carbohydrates.
6 Paleo Diet and Menu-Mailer Tips and Hints The Paleo Menu-Mailer is different than any of our other Menu-Mailers in that it is based on the hunter/gatherer principle which provides you with good, basic, healthy food. I strongly suggest you use organic in-season vegetables, organic free-range chicken and eggs, grass-fed beef, pastured pork and wild fish as much as possible. If you don t eat pork, simply substitute chicken and slightly adjust cooking times. We use a soy sauce substitute from time to time called Coco-Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.com not cheap, but it lasts a good long while. And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, Worcestershire sauce, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this. Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixin s (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle Soup OR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients. As with other Menu-Mailers, the Serving Suggestions are double-asterisked (**) on the Shopping Lists and are entirely optional. Leanne s Basic Vinaigrette Makes 1/4 cup 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano Mix all together, use 1 tablespoon per salad.
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