30 Day Paleo Challenge

Transcription

1 30 Day Paleo Challenge Summer Guide

2 Welcome to the 30 Day Paleo Challenge The 30 Day Paleo Challenge came about because of the tremendous outpouring we received about a blog post I did called "Paleo Schmaleo." The dichotomy of the s, FB posts and messages were intense: on one hand, there were legions of people who had their own story of how eating a more paleo diet had alleviated a lot of symptoms, helped them lose weight and even defeat some health challenges many had faced over the years. On the other hand, there were people who were appalled that grains could possibly be unhealthy, disappointed that I was following a "fad" diet and challenged the notion that eating this way could offer any kind of health benefit (those cavemen died early deaths, they said.). So I thought to myself..."what can I do to help people see that this way of eating has the ability to change their lives?" The SavingDinner.com 30 Day Paleo Challenge was born out of a desire to educate. We put together 30 days of menus, recipes, shopping lists to help beginners (and seasoned paleo veterans!) know what to eat, what to cook and how to shop for the food. And in the interest of building a community and support while you do the Challenge, we have created an exclusive, private Facebook community for you to interact with others and get the support you need. Of course, I will be hopping in there as well to share tips, ideas, and answer questions. Welcome to SavingDinner.com's 30 Day Paleo Challenge, Summer edition! You're going to learn a lot about yourself, your body and whether or not this way of eating is right for you. Just give me 30 days and I'll do the rest. 30 Day Paleo Challenge Page 2 of 6

3 How to Do SavingDinner.com's 30 Day Paleo Challenge BREAKFAST: You can do a smoothie (hemp protein or if you want to go "primal" or "part time paleo" you can use a whey protein--make sure it is cold processed, preferably grass fed whey. Watch my video on how to make a smoothie! Basic Smoothie Recipe 1 scoop Perfect Paleo Protein your choice of flavor 2 tablespoons Saving Dinner Fibermender 2.0 (optional) 1 teaspoon Just Juiced Greens (optional) 1 serving frozen fruit, organic berries are best Liquid, such as water, unsweetened coconut water, coconut milk or almond milk** **We recommend So Delicious Unsweetened Coconut Milk. If you use a canned coconut milk, choose the light version and dilute 1/4 cup coconut milk with 3/4 cup water If you would rather not have a smoothie, feel free to eat eggs cooked in ghee, butter (I love KerryGold butter, it's Irish from grass fed cows) or coconut oil, anyway you like them. How many? That is up to you. Yes, you can have bacon or ham or sausage (make sure there's no gluten filler in that sausage) if you like, but everyday isn't recommended. We ve also included 10 breakfast recipes for you with two shopping lists so you can mix things up. LUNCH: We ve included 10 lunch recipes created from leftover protein from dinner recipes. You can also make double dinner and have your leftover for lunch the next day. Add a salad with Leanne's Basic Vinaigrette and/or a cup of Leanne s Mitochondria Miracle Vat of Soup (recipe below). Be sure to have a cup of soup or a salad if you didn't have any veggie leftovers from the night before. Veggies are an important part of eating paleo! Paleo Salad Base: Arugula, spinach, watercress, endive, red leaf lettuce (any lettuce except Iceberg), parsley, basil. Add any or all of the following to top your Paleo Salad: Cucumber, cabbage, celery, bell peppers, chives, broccoli and/or cauliflower florets, radishes, Fall squash, zucchini, fennel, jalapenos. 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. 30 Day Paleo Challenge Page 3 of 6

4 3 tablespoons olive oil 3 large onions, chopped 3 large leeks, chopped 6 cloves garlic (or more!), pressed 3 large carrots, peeled and chopped 3 small stalks celery, chopped 1 medium turnip, peeled and chopped 2 huge leaves chard, deribbed and chopped Leanne s Mitochondria Miracle Vat of Soup Serves 12 4 leaves each black kale and Scotch kale, deribbed and chopped 1/4 head cabbage, chopped 1/2 teaspoon dried thyme Sea salt and freshly ground black pepper, to taste 2 small sweet potatoes, peeled and chopped 2 (14.5-oz.) cans diced tomatoes, un-drained 4 quarts low sodium chicken broth INSTRUCTIONS: In a large soup pot*, heat the olive oil over medium-high heat; add the onion and cook until nearly translucent. Add the garlic and sauté for a couple of minutes, but don t let it brown! Add remaining veggies; sauté for just a minute or 2 (you re not cooking them, just getting the wonderful flavor this quick step will infuse in your soup). Add the thyme, salt and pepper while sautéing. Now place the veggies in a large slow cooker; add diced tomatoes and broth. Cover and cook on LOW for 7 to 9 hours or on HIGH for 4 to 6 hours (all slow cookers differ, depending on size, age, brand, etc your mileage may vary). If your slow cooker isn t large enough, simmer the mixture in the soup pot on the stovetop for at least 1 hour. Just before serving, gently mash some of the sweet potato chunks against the side of the slow cooker or soup pot to thicken the soup; give it a stir and serve. *LEANNE S NOTE: This is a BIG pot of soup, you may need to do a half batch so it will fit in your pot or crock cooker. It freezes well. I like to make a huge batch and freeze some of it in single servings for later. Quick Fixes for Soup Variations (Now remember: Don t do this to the whole pot of soup just the amount you pull out to fix yourself for lunch, etc.): Quick Fix #1: Tex-Mex Veggie Soup: Add some salsa for a little heat (and a dash of cayenne if you like), a little ground cumin and chopped cilantro. Top with some diced avocado and more chopped cilantro. Quick Fix #2: Tuscan Veggie soup Add some fresh chopped basil leaves, chopped tomato and gluten free and nitrate free sausage. Quick Fix #3: Autumn Veggie Soup Add some diced acorn or butternut squash, a sprinkling of ground nutmeg and some chopped parsley. I also add an ample sprinkling of curry powder. 30 Day Paleo Challenge Page 4 of 6

5 DINNER: The 30 Day Paleo Challenge includes 5 menus with 6 days of recipes, serving suggestions and of course, the shopping list. Feel free to have some soup or salad before your meals! :-) SNACKS IDEAS: While I don t recommend eating every 2-3 hours. I used to years ago back when I co-wrote Body Clutter. But research shows that this keeps blood sugar and insulin elevated above fasting levels which in turn blocks fat burning and makes your body better at burning sugar rather than fat. That said, there are times when you are legitimately hungry and need a snack. (Make sure you re drinking plenty of water though; it s easy to confuse thirst with hunger when you re dehydrated, FYI!) So here is a list of snacks that are paleo approved. 1 tablespoon almond, cashew or macadamia nut butter on a spoon (lick it off slowly) 10 raw nuts and a cup of fresh or frozen berries Apple slices and 1 tablespoon nut butter (same choices as above) 2 ounces of turkey slices (organic, nitrate free, gluten free) with 1 tablespoon of guacamole or 2 slices of avocado Celery sticks with 1 tablespoon nut butter (same choices as above) Nitrite free beef jerky (great to keep in your briefcase or purse when traveling) Pouches of tuna There are more snacks of course, but let s keep it simple these next 30 days and I challenge you to see if you can do without any snacking! (if you can t for medical reasons, I totally get that and here are your options). RESTAURANT GUIDE: Let s face it: most of us dine out at some time during our week, for most of us that means the weekend. Too many times we allow ourselves to binge with the just this once mentality and order the Fettuccine Alfredo. The idea that going to a restaurant signals splurge time can be changed if you want it to! Believe me, I understand! You re talking to the Dinner Diva here, one of the world s most passionate foodies! When I go to a restaurant, I m all about finding out what their specialty is and relishing and savoring every bite. And yes, that meant a lot of just this once exceptions. The problem was my health and weight both suffered and I finally came to the conclusion that just because I m out to dinner, doesn t mean I need to take my brain on vacation! LOL! There are easy ways to dine in restaurants, eat healthy wonderful food while you continue to follow the 30 Day Paleo Challenge and enjoy the company of your family and friends. I promise you, unless you tell them you re doing the Challenge, they won t even know you re doing anything different, scout s honor! 30 Day Paleo Challenge Page 5 of 6

6 Here are a few of my favorite eating out tips: Check out the entire menu when you sit down. The point is you don t have to stick to what side dish is listed with a specific entree. Let s say you want the grilled steak and it comes with a side of potatoes au gratin. Ask to substitute a salad or some veggies for the cheesy taters; that was easy! Speaking of salad, ask for it served with extra virgin olive oil and balsamic vinegar on the side. Make sure your salad is all about the veggies and skip all that other stuff that won t be paleo friendly, like croutons, cheese and the like. If there s bacon and nuts on there, rejoice! That stuff is all perfectly paleo! Here s an easy solution to the pasta/rice/cheesy potato side dishes: simply ask the waiter to double your veggies as your side. So far, I ve never been told no when I ve made this request. Remember: if you see the words breaded, fried, crunchy, crispy and creamy describing something you want to order, that means you ll be getting grain, bad oils and dairy. All not so paleo friendly. Never assume anything in a restaurant. If they tell you their house salad comes with a vinaigrette, ask about the ingredients before accepting it! At the very least, ask for the dressing on the side. Just remember you don t have to eat everything on your plate. Yes, you can have what you want, but put your fork down and have a conversation with the folks at your table. Allow yourself to feel full and don t just race to the eating finish line. Restaurants traditionally serve such large portions, you may get lucky and get to take a good portion home for lunch the next day! Take control of the situation from the get go and let the wait staff know you can t have gluten, dairy or anything fried. Don t tell them you re on a diet (unless you want to invite them to the Challenge, LOL!), tell them you re dealing with an allergy. You do have an allergy, right? You re allergic to temptation and want to finish this Challenge! Hop on the forums and have fun enjoying the Paleo lifestyle! Love, Leanne 30 Day Paleo Challenge Page 6 of 6

7 30 Day Challenge Week 1 Summer

8 30 Day Challenge Week 1 Day 1: Curried Chicken Tacos with Grilled Coleslaw Day 2: Spicy Mexican Salad with Avocado Cream Day 3: Cilantro Salmon Cakes with Lime Salsa Day 4: Artichokes with Sausage and Kale Day 5: Paleo Lamb Kofta with Lemon Herb Sauce Day 6: Asian Beef Crock Cooker Meatballs

9 Shopping List PROTEIN 2 1/2 pounds ground beef [D2,D6] 1 1/2 pounds ground lamb [D5] 1 pound high quality pork sausages [D4] 2 pounds boneless skinless chicken breast meat [D1] 1 pound skinless salmon (or use frozen) [D3] Eggs (2) [D3,D6] CONDIMENTS Extra virgin olive oil [D1,D3,D4,D5] Coconut oil [D1,D2,D3,D4,D5] Sesame oil [D6] Dijon mustard [D3] Whole grain mustard [D6] Pickled jalapeno [D1] Coco-aminos [D3,D6] Sriracha hot sauce (in Asian section of grocery store) [D6] Honey [D3,D6] **Balsamic vinegar [D3,D4] SPICES Sea salt [D1,D2,D3,D4,D5] Freshly ground black pepper [D1,D2,D3,D4,D5,D6] Curry powder [D1] Ground cumin [D1,D2,D5,D6] Paprika [D1,D5] Garlic powder [D2] Onion powder [D2] Oregano [D2,D3,D4] Cayenne pepper [D2,D5] Ground ginger [D3,D5] Fennel seeds [D4] Ground coriander [D5] **Basil [D3,D4] PRODUCE Onions (3 + 1/2 cup minced) [D2,D4,D5] Vidalia onions (2 medium) [D6] Garlic (14 cloves) [D1,D2,D3,D4,D5] Green onions (1/2 cup + 1 tablespoon chopped)** [D2,D3,D4] Celery (3 medium stalks) [D3] Cucumber (1 medium plus 2 cups diced) ** [D1,D3] Plum (Roma) tomatoes (1 cup chopped) [D3] Grape tomatoes (1 1/2 cups halved) ** [D2,D3] Avocados (2) ** [D2,D3] Cremini mushrooms (4 ounces) [D4] Jalapenos (1 medium) [D2] Purple cabbage (1 large head) [D1] Fennel (1 medium bulb) [D6] Gingerroot (1 tablespoon plus 1/2 teaspoon grated) [D1,D6] Kale (6 cups chopped) [D4] Romaine lettuce (4 cups chopped plus 4 large leaves if not using coconut pure wraps) [D1,D2] Flat leaf parsley (1/2 cup plus 3 tablespoons chopped) [D4,D5] Cilantro (1 3/4 cups chopped) [D1,D2,D3] Mint (6 tablespoons chopped leaves) [D3,D5] Lemons (1 large + 1/4 cup juice) [D4,D5] Limes (6 medium) [D1,D2,D3] Pineapple (1 cup shredded) [D6] **Red onions [D5] **Sweet potatoes [D1] **Eggplant [D5] **Cauliflower [D6] **Zucchini [D5] **Red bell pepper [D4] **Yellow bell pepper [D4] **Snow peas [D6] **Red leaf lettuce [D4] **Mixed baby greens [D3] DRY GOODS Coconut flour (1/2 cup plus 1/3 cup) [D3,D6] Pistachio nuts (1/4 cup chopped) [D5] CANNED GOODS Low sodium beef broth (1/4 cup) [D6] Low sodium vegetable broth (1 cup) [D4] Coconut milk, unsweetened (1 cup) [D1] Coconut cream (1/2 cup) [D2] Artichokes (1/2 pound) [D4] DAIRY CASE Ghee (clarified butter) (or use coconut oil) [D2,D3,D4,D5] FREEZER **French-cut green beans [D2] 1 pound skinless salmon (if not using fresh) [D3] BAKERY 1 package coconut pure wraps (or use Romaine lettuce leaves) [D1] OTHER Aluminum foil wrap [D5] Bamboo skewers [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. [R1] [R10] = Recipe 1, Recipe 2, Recipe 3, etc Each recipe is assigned a Recipe which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.

10 Curried Chicken Tacos with Grilled Coleslaw Recipe 1 Serves 4 2 pounds boneless skinless chicken breast meat 1 cup unsweetened coconut milk 1 1/4 tablespoons curry powder 1 teaspoon ground cumin 1/2 teaspoon paprika 1/2 teaspoon grated gingerroot 2 teaspoons sea salt 1 teaspoon freshly ground black pepper 4 cloves garlic, minced 2 tablespoons coconut oil 1 large head purple cabbage, cut into fourths 1 cup chopped cilantro 2 cups diced cucumber 3 tablespoons chopped pickled jalapeno 2 medium limes, juiced 2 tablespoons extra virgin olive oil 1 package coconut pure wraps, or use large Romaine lettuce leaves Place chicken in a large bowl; add next 8 ingredients (coconut milk through garlic); blend well. Cover bowl and marinate overnight in the refrigerator or at room temperature for 1 hour. Preheat grill to MEDIUM-HIGH. Brush grill grate with coconut oil; grill cabbage fourths for 2 to 3 minutes per side or until grill marks appear; remove from grill and set aside to cool. Next, grill marinated chicken for 4 to 6 minutes per side or until juices run clear; remove from grill and set aside for at least 5 minutes before slicing. Chop grilled cabbage and place it in a large bowl; add cilantro, cucumber, jalapeno, lime juice and olive oil; salt and pepper to taste and toss well. Assemble tacos by placing sliced chicken on the coconut wraps (or Romaine lettuce leaves); top with grilled coleslaw and roll up. Serve immediately. SERVING SUGGESTION: Add baked sweet potatoes ( bake on the grill or in the crock cooker) on the side.

11 Spicy Mexican Salad with Avocado Cream Recipe 2 Serves 4 1 tablespoon ghee, or use coconut oil 1 medium onion, chopped 3 cloves garlic, minced 1 1/2 pounds ground beef 2 teaspoons sea salt, divided 1 1/2 teaspoons freshly ground black pepper, divided 1 teaspoon dried oregano 1 teaspoon ground cumin 1/2 teaspoon cayenne pepper 2 medium limes, juiced, divided 4 cups chopped Romaine lettuce 1 1/2 cups halved grape tomatoes 1 medium jalapeno, de-seeded and chopped 1/2 cup chopped green onions 1/2 cup chopped cilantro 2 avocados, cubed 1/4 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 cup coconut cream Melt the ghee (or coconut oil) in a large skillet over medium-high heat; add onion and garlic and cook until onion has softened. Add ground beef, breaking up the meat with a wooden spoon, and cook until no longer pink; season with half of the salt, 1 teaspoon of the pepper, the oregano, cumin and the cayenne. Pour half of the lime juice over the beef mixture then remove it from the heat and allow it to cool for 5 minutes. Place chopped Romaine lettuce in a large serving bowl; top with ground beef mixture, tomatoes, jalapeno, green onion and cilantro; set aside. In a medium bowl, combine avocados with remaining salt, remaining pepper and remaining lime juice along with the garlic powder, onion powder and coconut cream. Using a fork, smash mixture until only small lumps remain; drizzle over the salad and serve. SERVING SUGGESTION: Add garlicky sautéed French-cut green beans on the side (sauté beans in a little coconut oil and pressed garlic).

12 DO-AHEAD TIP: Prepare salmon. Cilantro Salmon Cakes with Lime Salsa Recipe 3 Serves 4 2 tablespoons ghee, or use coconut oil 1 pound skinless salmon, cooked and flaked 1 egg, beaten 1/2 cup coconut flour 3 medium stalks celery, minced 1 tablespoon coconut oil, melted 1/4 cup chopped cilantro 1 tablespoon chopped green onions 1 tablespoon Dijon mustard 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1/4 teaspoon ground ginger 1/2 cup extra virgin olive oil 2 tablespoons chopped mint leaves 2 medium limes, juiced 1/2 tablespoon coco-aminos 1 tablespoon honey 1 medium cucumber, peeled and chopped 1 cup chopped plum (Roma) tomatoes Preheat grill to MEDIUM-HIGH. Brush grill grate with ghee (or coconut oil). In a large bowl, combine flaked salmon and next 10 ingredients (egg through ginger); form into compact, medium-sized patties. Grill patties for 2 to 3 minutes per side or until cooked through and nice grill marks appear on both sides; remove from grill and set aside. In a medium bowl, whisk together olive oil, mint, lime juice, coco-aminos and honey; stir in cucumber and tomatoes. To serve, spoon some salsa over each salmon patty. SERVING SUGGESTION: Add a salad of mixed baby greens, halved grape tomatoes and sliced cucumber and avocado, tossed with Leanne s Basic Vinaigrette.

13 DO-AHEAD TIP: Steam kale. Artichokes with Sausage and Kale Recipe 4 Serves 4 1 tablespoon ghee, or use coconut oil 1 pound high quality pork sausages, casings removed 2 medium onions, chopped 2 cloves garlic, minced 4 ounces cremini mushrooms, sliced 1/2 pound artichokes, trimmed and sliced 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1 large lemon, cut into wedges 1/2 teaspoon fennel seeds 1 cup low sodium vegetable broth 1/2 cup chopped flat leaf parsley 6 cups chopped kale, steamed Melt the ghee (or coconut oil) in a large skillet with a tight-fitting lid over medium-high heat. Add sausage and brown until cooked through; transfer to a bowl and set aside. Add onions and garlic to the remaining sausage fat in the skillet; cook until soft. Next, add mushrooms and artichokes; cook until slightly brown then season with salt and pepper. Add lemon wedges and fennel seeds along with browned sausage; pour vegetable broth on top and sprinkle with parsley; stir to combine. Reduce heat, cover and simmer for 5 to 7 minutes or until all flavors are well blended. Serve over steamed kale. SERVING SUGGESTION: Add a salad of red leaf lettuce, chopped red and yellow peppers and sliced green onion, tossed with Leanne s Basic Vinaigrette.

14 DO-AHEAD TIP: Presoak bamboo skewers in water for at least 30 minutes, to prevent burning on the grill. Paleo Lamb Kofta with Lemon Herb Sauce Recipe 5 Serves 4 1 1/2 pounds ground lamb 1/2 cup minced onion 3 cloves garlic, minced 4 tablespoons chopped mint leaves, divided 3 tablespoons chopped flat leaf parsley, divided 2 teaspoons paprika 2 teaspoons ground cumin 1 teaspoon ground coriander 1/2 teaspoon cayenne pepper 1/2 teaspoon ground ginger 1 1/4 teaspoons sea salt, divided 2 tablespoons ghee, melted, or use coconut oil 1/4 cup chopped pistachio nuts 1/4 cup lemon juice 1/4 cup extra virgin olive oil 1/8 teaspoon freshly ground black pepper Bamboo skewers Aluminum foil wrap In a large bowl, combine lamb, onion, garlic, half of the mint and half of the parsley along with the paprika, cumin, coriander, cayenne, ginger and 1/2 teaspoon of the salt. With your very clean hands, blend mixture thoroughly. Squeeze about 1/4 cup of mixture onto a skewer; repeat this process until all of the meat has been used; set aside. Lay out a large sheet of aluminum foil wrap and brush with melted ghee (or coconut oil). Place the lamb skewers in a single layer on the foil then fold it over all of the skewers; seal edges to form a pouch. Place the pouch on the grill and cook for 15 to 20 minutes, turning it once; remove from grill and allow it to rest for at least 10 minutes before opening. In a medium bowl, combine remaining mint, remaining parsley and remaining salt along with the pistachios, lemon juice, olive oil and black pepper; drizzle mixture over the grilled skewers and serve. SERVING SUGGESTION: Add grilled veggie kabobs (thread chunks of red onion, eggplant and zucchini on skewers).

15 Asian Beef Crock Cooker Meatballs Recipe 6 Serves 4 2 medium Vidalia onions, sliced 1 medium fennel bulb, sliced 1 pound ground beef 1 egg, beaten 1/3 cup coconut flour 1 cup shredded pineapple 2 tablespoons coco-aminos 2 cloves garlic, minced 1/2 tablespoon Sriracha hot sauce 1 tablespoon sesame oil 1 tablespoon raw honey 1 tablespoon grated gingerroot 1/2 teaspoon ground cumin 1/4 teaspoon whole grain mustard 1/4 teaspoon freshly ground black pepper 1/4 cup low sodium beef broth Place sliced onions and fennel in a single layer in a large crock cooker. In a large bowl, combine next 14 ingredients (ground beef through black pepper; form mixture into medium-sized meatballs then place them on top of the onions and fennel in the crock cooker; pour the beef broth over the top. Cover and cook on HIGH for 2 to 3 hours or until meatballs are cooked through and onions are very soft. SERVING SUGGESTION: Serve meatballs 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 toss with a fork). Add stir-fried snow peas on the side.

16 30 Day Paleo Challenge Week 2 Summer

17 30 Day Paleo Challenge Week 2 Day 1: Paleo Chicken and Squash Pesto Day 2: Marinated Flank Steaks with Verde Salsa Day 3: Shrimp Cobb Salad with Avocado Dressing Day 4: Blackberry and Thyme Glazed Pork Chops Day 5: Lamb and Mint Sliders topped with Fresh Radish Slaw Day 6: Crock Bacon Wrapped Chicken with Basil-Lemon Sauce

18 Shopping List PROTEIN 4 (6-oz.) beef flank steaks [D2] 2 pounds ground lamb [D5] 4 (6-oz.) top loin pork chops [D4] 13 slices bacon [D3,D6] 8 (6-oz.) boneless skinless chicken breast halves [D1,D6] 16 large shrimp, peeled and deveined (or buy frozen) [D3] Eggs (4) [D3] CONDIMENTS Olive oil [D2] Extra virgin olive oil [D1,D3,D4,D5,D6] Coconut oil [D1,D2,D3,D4,D5,D6] Cider vinegar [D3,D5] Balsamic vinegar [D1,D4,D6] Dijon mustard [D3] Hot sauce [D3] Capers [D2] Honey [D5] CANNED GOODS Coconut cream (1/3 cup) [D3] OTHER Paper towels [D5] PRODUCE Onions (4 medium) [D4,D6] Garlic (13 cloves) ** [D1,D2,D4,D5,D6] Green onions (1/4 cup) [D1] Cucumbers (2) **[D1,D3,D4,D5] Radishes (1/2 pound) [D5] Cherry tomatoes (1 cup) **[D1,D6] Red bell peppers (1) [D3] Avocados (2 large) **[D3,D6] Spaghetti squash (1 large) [D1] Fennel (1 bulb) [D1] Brussels sprouts (8 large) [D6] Kale (2 cups chopped) [D3] Arugula (3 cups) [D3] Butter lettuce (8 leaves) [D2,D3] Flat leaf parsley (1 1/4 cups chopped) **Additional [D2,D3] Cilantro (2 cups packed) [D1] Basil (1 cup packed leaves plus 3 tablespoons chopped leaves) [D1,D6] Rosemary (1/4 cup minced) [D2] Thyme (1/4 cup chopped plus 1/4 cup minced) [D2,D4] Oregano (1 tablespoon chopped) [D2] Mint (1/2 cup chopped leaves) [D2,D5] Lemons (3 large and 1 medium plus 3 tablespoons juice) [D1,D2,D3,D6] Granny Smith apples (2 medium) [D4] Green apples (2 large) [D6] Peaches (1 medium) [D3] Blackberries (2 cups) [D4] **Red onion [D6] **Vidalia onion [D4] **Eggplant [D2] **Broccoli [D2] **Yellow squash [D3] **Green beans [D5] **Snow peas [D3] **Tomatoes [D1] **Baby spinach [D4] **Romaine lettuce [D6] SPICES Sea salt [D1,D3,D4,D5] Black peppercorns [D1,D2,D4,D5] Garlic powder [D3] Ground cinnamon [D4] **Basil [D1,D4,D6] **Oregano [D1,D4,D6] DRY GOODS Macadamia nuts (1/2 cup) [D1] **Walnuts [D4] DAIRY CASE Ghee (or use coconut oil) [D1,D4,D6] FREEZER 16 large shrimp, peeled and deveined (if not using fresh) [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. [R1] [R10] = Recipe 1, Recipe 2, Recipe 3, etc Each recipe is assigned a Recipe which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.

19 Paleo Chicken and Squash Pesto Recipe 1 Serves 4 2 tablespoons ghee, or use coconut oil 4 (6-oz.) boneless skinless chicken breast halves 1 large spaghetti squash, halved lengthwise, seeds removed 2 teaspoons sea salt, divided 1 teaspoon freshly ground black pepper, divided 1 medium fennel bulb, grated 1 cup cherry tomatoes 1 cup packed basil leaves 2 cups packed cilantro 3 cloves garlic 1/4 cup chopped green onion 1/2 cup macadamia nuts 1/2 cup extra virgin olive oil 1 large lemon, zested and juiced Preheat grill to MEDIUM-HIGH. Coat grill grate with the ghee (or coconut oil). Season the chicken and the flesh of the squash with half of the salt and half of the pepper. Place the squash halves on the grill over indirect heat, flesh sides down, and cook for 30 to 40 minutes. Meanwhile, place chicken on the grill and cook for 4 to 6 minutes per side or until juices run clear; remove from grill and set aside. When squash is cooked, remove from grill and, using a fork, scrape the strands into a large bowl; add fennel and tomatoes then toss to combine. Slice the chicken and fan the slices out over the top of the squash mixture; set aside. In a food processor, pulse together remaining ingredients (basil through lemon zest and juice) along with remaining salt and remaining pepper; pour mixture over squash mixture and toss to combine. Serve warm or chilled. SERVING SUGGESTION: On the side, serve sliced cucumber and tomatoes drizzled with Leanne s Basic Vinaigrette.

20 DO-AHEAD TIP: Marinate steaks for at least 3 hours (see recipe). Marinated Flank Steak with Verde Salsa Recipe 2 Serves 4 1 1/2 cups olive oil, divided 5 cloves garlic, minced and divided 1 1/4 cups chopped flat leaf parsley, divided 1/4 cup minced rosemary 1/4 cup minced thyme 4 (6-oz.) beef flank steaks 2 tablespoons coconut oil 1 tablespoon chopped oregano 1/4 cup chopped mint leaves 1 tablespoon capers, drained 3 tablespoons lemon juice 1/2 teaspoon freshly ground black pepper In a medium bowl, whisk together half of the olive oil, 4 cloves of the garlic, 1/4 cup of the flat leaf parsley, the rosemary and the thyme. Place steaks in a large bowl and pour the garlicky marinade over the top; turn steaks to coat well. Cover the bowl and marinate in the refrigerator for at least 3 hours before cooking. Preheat grill to MEDIUM-HIGH. Brush grill grate with coconut oil. Place steaks on the grill and cook for 2 to 4 minutes per side or until they reach desired level of doneness; remove from grill and set aside to rest. In a food processor, combine remaining ingredients (oregano through pepper) along with the remaining olive oil, remaining garlic and remaining flat leaf parsley. Puree until smooth and drizzle over the steaks. Enjoy! SERVING SUGGESTION: Add steamed broccoli and grilled eggplant on the side.

21 DO-AHEAD TIP: Prepare shrimp, bacon and eggs. Shrimp Cobb Salad with Avocado Dressing Recipe 3 Serves 4 3 cups arugula 2 cups chopped kale, ribs removed 1 medium cucumber, chopped 1 medium peach, pitted and cubed 16 large shrimp, peeled and deveined, cooked and chilled 5 slices bacon, cooked and chopped 4 eggs, hard-boiled and sliced 1 medium red bell pepper, de-seeded, de-ribbed, chopped 2 large avocados, pitted, peeled and sliced 1/3 cup coconut cream 1/2 cup extra virgin olive oil 1/4 cup cider vinegar 3 tablespoons Dijon mustard 1 medium lemon, juiced 1/2 teaspoon garlic powder 1 teaspoon sea salt 1/2 teaspoon hot sauce In a large serving bowl, toss together arugula and kale; place chopped cucumber on top, in one section then do the same with the peaches, shrimp, bacon, eggs and bell pepper. Set the bowl aside. In a medium bowl, smash together remaining ingredients (avocados through hot sauce) until smooth; drizzle this mixture over the salad and serve. SERVING SUGGESTION: Add stir-fried yellow squash and snow peas tossed with a little coconut oil and chopped flat leaf parsley.

22 Blackberry and Thyme Glazed Pork Chops Recipe 4 Serves 4 2 tablespoons coconut oil 4 (6-oz.) top loin pork chops 2 medium Granny Smith apples, halved and cored 2 medium onions, quartered 2 tablespoons ghee, melted, or use additional coconut oil 2 teaspoons sea salt, divided 1 teaspoon freshly ground black pepper, divided 1 teaspoon ground cinnamon 1/4 cup chopped thyme 2 cups blackberries 1/2 cup balsamic vinegar 2 tablespoons water Preheat grill to MEDIUM-HIGH. Brush grill grate with coconut oil. On a clean work surface, lay out pork chops on one side and apples and onions on the other side; brush apples and onions first with ghee (or coconut oil) then brush the pork chops. Sprinkle all with half of the salt and half of the pepper. Place pork chops on one section of the grill and apples and onions, flesh sides down, on another section. Grill apples and onions for 2 to 4 minutes per side. Grill pork chops for 3 to 6 minutes per side (depending on thickness) or until cooked through; remove from grill and allow them to rest. In a medium saucepan over medium-high heat, stir together remaining ingredients (cinnamon through water) along with the remaining salt and remaining pepper. Bring to a boil then reduce heat and simmer for 5 to 10 minutes or until sauce thickens and slightly reduces. Serve blueberry sauce over pork chops, apples, and onions. SERVING SUGGESTION: Add a big salad of baby spinach, diced Vidalia onion, sliced cucumber and walnuts, tossed with Leanne s Basic Vinaigrette.

23 Lamb and Mint Sliders topped with Fresh Radish Slaw Recipe 5 Serves 4 2 pounds ground lamb 1 1/2 teaspoons sea salt, divided 1 1/2 teaspoons freshly ground black pepper, divided 2 cloves garlic, minced 4 tablespoons chopped mint leaves, divided 1 tablespoon coconut oil 1/2 pound radishes, trimmed and thinly sliced 1 medium cucumber, peeled and chopped 1/2 cup extra virgin olive oil 2 tablespoons cider vinegar 1 teaspoon honey 8 small butter lettuce leaves In a large bowl, combine ground lamb, 1 teaspoon of the salt, 1 teaspoon of the pepper, all of the garlic and half of the mint. Form this mixture into 8 mini burger patties and set aside. Melt the coconut oil in a large skillet over medium-high heat; add patties and cook for 2 to 4 minutes per side or until they reach desired level of doneness. Remove patties from skillet and place them on a sheet pan lined with paper towels. In a medium bowl, combine next 5 ingredients (radishes through honey) along with the remaining salt, remaining pepper, and remaining mint. Place a lamb patty on each lettuce leaf, top with radish slaw and serve. SERVING SUGGESTION: Add steamed whole green beans on the side.

24 Crock Bacon Wrapped Chicken with Basil-Lemon Sauce Recipe 6 Serves 4 4 (6-oz.) boneless skinless chicken breast halves 8 slices bacon 2 medium onions, sliced 2 large green apples, cored, peeled, and chopped 8 large Brussels sprouts, halved 3 tablespoons chopped basil leaves 3 cloves garlic, minced 1/2 cup ghee, melted, or use coconut oil 2 large lemons, juiced Wrap each chicken breast half with 2 slices of bacon; set aside. In a large crock cooker, toss together the onions, apples and Brussels sprouts then lay the wrapped chicken breasts on top. In a medium bowl, whisk together remaining ingredients (basil through lemon juice); pour mixture over the chicken in the crock cooker. Cover and cook on HIGH for 4 to 6 hours or until chicken is cooked through and vegetables are fork-tender. SERVING SUGGESTION: Add a salad of torn Romaine lettuce, sliced red onion, diced avocado and halved cherry tomatoes, tossed with Leanne s Basic Vinaigrette.

25 30 Day Paleo Challenge Week 3 Summer

26 30 Day Paleo Challenge Week 3 Day 1: Maple-Lime Grilled Chicken and Vegetables Day 2: Steak Kabobs with Citrus-Herb Dipping Sauce Day 3: Pan-Seared Fish with Avocado Chutney Day 4: Thai Pork Tenderloin with Grilled Kale and Onions Day 5: Grilled Rosemary Lamb and Asparagus Day 6: Crock Whiskey Shredded Pork Roast with Sweet Potatoes

27 PROTEIN 1 pound beef steak [D2] 1 (2-lb.) bone-in leg of lamb roast [D5] 2 pounds pork tenderloin [D4] 1 (1 1/2-lb.) pork roast [D6] 2 pounds boneless chicken thighs [D1] 4 (6-oz.) firm-fleshed white fish fillets (or buy frozen) [D3] CONDIMENTS Olive oil [D2] Coconut oil [D1,D2,D3,D4,D5] Cider vinegar [D3] Coco-aminos [D4,D6] Raw honey [D3] Maple syrup, pure [D1,D6] Whiskey (1 cup) (or use low sodium beef broth) [D6] **Extra virgin olive oil [D1,D4,D5] **Balsamic vinegar [D1,D4,D5] CANNED GOODS Low sodium beef broth (1 cup, if not using whiskey) [D6] Mandarin oranges, packed in water (1 1/2 cups) [D6] SPICES Sea salt [D1,D3] Black peppercorns [D1,D3,D4,D5] Oregano [D1,D2,D4,D5] Thyme [D2] Cayenne pepper [D3] Cumin seeds [D5] **Basil [D1,D4,D5] Shopping List PRODUCE Onions (2 large plus 1 cup chopped) [D4,D6] Red onions (1 large, 4 medium and 1 small) ** [D1,D2,D3,D5] Vidalia onions (2 medium) ** [D4] Green onions (1 cup chopped) [D4] Garlic (17 cloves) **Additional [D1,D2,D3,D4,D5,D6] Sweet potatoes (2 large plus 3 medium) [D1,D6] Gingerroot (3 tablespoons grated) [D4] White button mushrooms (1 pound) [D2] Yellow squash (2 medium) **Additional [D2,D6] Jalapenos (1 small) [D3] Avocados (2 medium) [D3] Broccoli florets (2 cups) [D1] Asparagus (12 spears) ** [D3,D5] Kale (10 large leaves) [D4] Cilantro (1 1/4 cups chopped) [D3,D4] Rosemary (2 tablespoons chopped) [D5] Thyme (1 tablespoon chopped) [D5] Lemons (1 large plus 2 medium) [D2,D3] Limes (1 large plus 3 medium) [D1,D3] Peaches (2 medium) [D3] **Celery [D2] **Carrots [D2,D4] **Cucumbers [D1,D2,D5] **Grape tomatoes [D2] **Red bell peppers [D1,D4,D6] **Green bell peppers [D4] **Zucchini [D6] **Baby spinach [D4] **Mixed baby greens [D5] **Romaine lettuce [D1] **Parsley [D3] **Mint [D5] DAIRY CASE Ghee (clarified butter) (or use coconut oil) [D1,D4,D5] FREEZER 4 (6-oz.) firm-fleshed white fish fillets (if not using fresh) [D3] OTHER Aluminum foil wrap [D5] Kitchen twine [D6] Metal or bamboo skewers [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. [R1] [R10] = Recipe 1, Recipe 2, Recipe 3, etc Each recipe is assigned a Recipe which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.

28 DO-AHEAD TIP: Marinate chicken for 1 hour. Maple-Lime Grilled Chicken and Vegetables Recipe 1 Serves 4 2 pounds boneless chicken thighs 3 medium limes, zested and juiced 1/2 cup pure maple syrup 1/4 cup ghee, melted, or use additional coconut oil 2 teaspoons sea salt 1 teaspoon freshly ground black pepper 2 tablespoons coconut oil 2 cups broccoli florets 3 medium sweet potatoes, peeled and cut into wedges 1 large red onion, peeled and cut into wedges Place chicken thighs in a large shallow dish, in a single layer; set aside. In a medium bowl, whisk together next 5 ingredients (lime zest and juice through black pepper); pour half of this mixture over the chicken (reserving the other half as a glaze for later use). Turn chicken to coat all sides; cover and set aside on counter for 1 hour before grilling. Preheat grill to MEDIUM-HIGH. Brush grill grate with coconut oil. Place vegetables in a large grill basket, brush them with some of the reserved marinade then place the basket on one half of the grill; cook for 15 to 20 minutes, stirring occasionally, or until forktender. Meanwhile, remove chicken thighs from marinade (discarding marinade); place them on the other half of the grill, skin sides down, and cook for 4 to 6 minutes per side or until juices run clear. Arrange grilled chicken and vegetables on a large platter and drizzle with any remaining glaze. SERVING SUGGETION: Add a big salad of torn Romaine lettuce leaves, sliced red onion and cucumber and diced red bell pepper, tossed with Leanne s Basic Vinaigrette.

29 DO-AHEAD TIP: Marinate steak cubes for 1 to 2 hours (see recipe). If using bamboo skewers, presoak them in water for 30 minutes, to prevent burning on the grill. Steak Kabobs with Citrus-Herb Dipping Sauce Recipe 2 Serves 4 1 pound beef steak, cubed 1/2 cup olive oil 1 large lemon, zested and juiced 4 cloves garlic, minced 1 teaspoon dried oregano 1 teaspoon dried thyme 2 tablespoons coconut oil 2 medium red onions, cubed 1 pound white button mushrooms, whole 2 medium yellow squash, cubed Metal or bamboo skewers Place steak cubes in a large bowl; set aside. In a small bowl, whisk together next 5 ingredients (oil through thyme); pour mixture over beef cubes and toss to coat well. Cover and refrigerate for 1 to 2 hours before grilling. Preheat grill to MEDIUM-HIGH. Brush grill grate with coconut oil. Remove beef cubes from marinade (reserving marinade) and thread each skewer with 2 to 3 beef cubes alternating with, onion, mushroom and squash. Grill kabobs for 2 to 4 minutes per side or until beef and veggies reach desired level of doneness; remove from the grill and set aside. Place reserved marinade in a medium saucepan over medium heat; bring to a boil then reduce heat and simmer for 5 minutes or until sauce reduces slightly. Remove from heat and serve with kabobs as a dipping sauce. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cucumber spears and grape tomatoes.

30 Pan-Seared Fish with Avocado Chutney Recipe 3 Serves 4 4 (6-oz.) firm-fleshed white fish fillets 2 tablespoons cider vinegar 2 teaspoons raw honey 2 medium lemons, juiced 4 cloves garlic, minced 1/8 teaspoon cayenne pepper 2 teaspoons sea salt, divided 2 tablespoons coconut oil 2 medium peaches, pitted and cubed 2 medium avocados, pitted and cubed 1 small red onion, chopped 1 small jalapeno, de-seeded and minced 1/4 cup chopped cilantro 1 large lime, juiced 1/2 teaspoon freshly ground black pepper Place fish in a shallow bowl. In a small bowl, whisk together next 5 ingredients (vinegar through cayenne pepper) along with half of the salt; pour mixture over fish and turn fillets to coat. Melt the coconut oil in a large skillet over medium-high heat; add fish, making sure the fillets do not touch; cook for 3 to 4 minutes per side or until fish flakes easily when tested with a fork. During the first half of cooking time, brush fillets with remaining vinegar mixture. Remove fish from grill to a serving platter; set aside to rest. Meanwhile, prepare chutney: In a large bowl, combine remaining ingredients (peaches through black pepper) along with remaining salt; garnish fish fillets with chutney and serve. SERVING SUGGESTION: On the side, serve steamed or grilled asparagus tossed with a little melted coconut oil and chopped parsley.

31 Thai Pork Tenderloin with Grilled Kale and Onions Recipe 4 Serves 4 2 pounds pork tenderloin 1 cup chopped onion 1 cup chopped green onions 3 tablespoons grated gingerroot 4 cloves garlic, peeled 1 cup chopped cilantro 3 tablespoons coco-aminos 1 teaspoon freshly ground black pepper 1/4 cup ghee, melted or use more coconut oil 2 tablespoons coconut oil 10 large kale leaves, ribs removed 2 medium Vidalia onions, thickly sliced Place pork tenderloin in a shallow dish. In a food processor, place next 8 ingredients (onion through melted ghee or coconut oil); pulse until almost smooth then set aside. Preheat grill to MEDIUM-HIGH. Brush grill grate with the coconut oil. Smear half of the onion mixture evenly over the tenderloin then place it on the grill; cook for 3 to 5 minutes (be sure to grill all 4 sides), or until cooked through. Remove from grill and set aside to rest for at least 5 minutes before slicing. In a large bowl, toss together kale and Vidalia onions with 2 large spoonfuls of the ginger mixture then place mixture in a grill basket; grill for 5 to 8 minutes or until kale has wilted and onions are slightly tender. Spread kale/vidalia onion mixture on a large serving platter; arrange tenderloin slices on top and drizzle with remaining sauce. SERVING SUGGESTION: Add a big salad of baby spinach, grated carrot, diced Vidalia onion and diced red and green bell peppers, tossed with Leanne s Basic Vinaigrette.

32 DO-AHEAD TIP: Marinate lamb for 3 hours (see recipe). Grilled Rosemary Lamb and Asparagus Recipe 5 Serves 4 1 (2-lb.) bone-in leg of lamb roast 3 cloves garlic, minced 2 tablespoons chopped rosemary 1 tablespoon chopped thyme 1 tablespoon freshly ground black pepper 1 tablespoon cumin seeds 1/2 cup ghee, melted, or use additional coconut oil 3 teaspoons sea salt, divided 1/4 cup coconut oil, melted, divided 12 asparagus spears, trimmed 2 medium red onions, quartered Aluminum foil wrap Place a large sheet of foil on counter; place lamb on foil and carefully pierce it all over with a sharp paring knife. In a small bowl, whisk together next 6 ingredients (garlic through melted ghee or coconut oil) along with 2 teaspoons of the salt. Rub rosemary mixture over the surface of the lamb, working it into the meat, then wrap it in the foil and place it in the refrigerator for at least 3 hours (bringing it to room temperature for one-half hour) before grilling. Preheat grill to MEDIUM-HIGH. Brush grill grate with 2 tablespoons of the coconut oil. Place lamb on grill and sear on all sides for 3 to 5 minutes; move it to the coolest side of the grill and cook for 1 hour or until desired level of doneness is achieved. Remove lamb from grill and allow it to rest for about 10 minutes before slicing. In a grill basket, toss together asparagus, red onions, the remaining coconut oil, and the remaining salt. Grill veggies for 5 to 10 minutes or until they are tender-crisp; transfer to a large platter; serve with sliced lamb. SERVING SUGGESTION: Add a salad of mixed baby greens, sliced cucumber and chopped mint leaves, tossed with Leanne s Basic Vinaigrette.

33 Crock Wiskey Shredded Pork with Sweet Potatoes Recipe 6 Serves 4 2 large onions, peeled and cut into wedges 2 large sweet potatoes, peeled and cubed 1 (1 1/2-lb.) pork roast, tied together with kitchen twine 1 cup whiskey, or use low sodium beef broth 1 1/2 cups Mandarin oranges, packed in water, drained 1 tablespoon coco-aminos 1/4 cup pure maple syrup 1 cup water 2 cloves garlic, minced In a large crock cooker, spread onions and sweet potatoes across the bottom, to make an even bed; place pork roast on top then add remaining ingredients. Cover and cook on HIGH for 4 to 5 hours or until pork is cooked through and shreds easily. Transfer roast to a large serving platter (discarding twine) and shred with 2 forks; arrange cooked sweet potatoes and onions around it; set aside. Strain crock cooker juices into a medium saucepan; bring to a low boil and cook until reduced by almost half. Remove from heat and pour over shredded pork and vegetables; serve. SERVING SUGGESTION: Add stir-fried sliced zucchini, yellow squash and red bell peppers on the side.

34 30 Day Paleo Challenge Week 4 Summer

35 30 Day Paleo Challenge Week 4 Day 1: Grilled Prosciutto Wrapped Rosemary Chicken Day 2: Puerto Rican Lettuce Cups Day 3: Pan-Seared Scallops with Coconut Sauce Day 4: Grilled Cuban Pork Tenderloin with Honey Mustard Grilled Broccoli Day 5: Lamb Chops with Pan Roasted Pecans and Coconut Green Beans Day 6: Paleo Crock Shrimp Marinara

36 PROTEIN 1 pound ground beef [D2] 1 1/2 pounds pork tenderloin [D4] 8 lamb chops [D5] 4 (6-oz.) boneless skinless chicken breast halves [D1] 8 large scallops (or buy frozen) [D3] 1 pound large shrimp, peeled and deveined (or buy frozen) [D6] DELI Prosciutto (1/2 pound plus 8 thin slices) [D1,D4] CONDIMENTS Coconut oil [D1,D2,D3,D4,D5] Balsamic vinegar [D1,D4,D6] Whole grain mustard [D4] Coco-aminos [D3] Green olives, pitted (1/2 cup) [D2] Dill pickles (4 ounces) [D4] Honey [D4] **Extra virgin olive oil [D4,D6] CANNED GOODS 1 (14.5-oz.) can diced tomatoes [D6] 1 (6-oz.) can tomato paste [D6] Low sodium vegetable broth [D6] Clam juice (1 cup) [D3] Coconut milk, unsweetened (1 cup) [D3] SPICES Sea salt [D1,D2,D3,D4,D5,D6] Black peppercorns [D1,D2,D3,D4,D5,D6] Ground coriander [D2] Oregano [D2,D4,D6] Ground cumin [D2] Turmeric [D2] Basil [D4,D6] Shopping List PRODUCE Onions (1 medium) [D2] Red onions (1 small) **Additional [D1,D4,D6] Garlic (9 cloves) **Additional [D1,D3,D4,D5,D6] Sweet potatoes (2 medium) **Additional [D2,D5] Red bell peppers (1 medium) [D2] Yellow bell peppers (1 small) **Additional [D2,D6] Jalapenos (1 teaspoon minced) [D3] Avocados (1 medium) **Additional [D2,D6] Gingerroot (4 teaspoons grated) [D3] Spaghetti squash (1 large) [D6] Green beans (1 pound) **Additional [D1,D5] Broccoli florets (4 cups) [D4] Baby spinach (1 pound plus 4 cups) [D1,D3] Kale (2 cups chopped) [D2] Butter lettuce (8 small leaves) [D2] Parsley (2 tablespoons chopped) [D6] Cilantro (1/4 cup chopped) [D3] Chives (1/4 cup chopped) [D3] Basil (1/4 cup plus 1 tablespoon chopped leaves) [D5,D6] Rosemary (8 sprigs plus 2 tablespoons chopped) [D1,D5] Lemons (3 medium) [D1,D5] Limes (1 large) [D3] **Cauliflower [D2] **Zucchini [D3] **Yellow squash [D3] **White button mushrooms [D3] **Grape tomatoes [D4] **Radishes [D4] **Cucumber [D4] **Collard greens [D5] **Mixed baby greens [D6] **Red leaf lettuce [D4] DRY GOODS Pecans (1/4 cup) [D5] Shredded coconut, unsweetened (1/4 cup) [D5] **Slivered almonds [D1] DAIRY CASE Ghee (clarified butter) (or use coconut oil) [D1,D3,D4,D5] FREEZER 8 large scallops (if not using fresh) [D3] 1 pound large shrimp, peeled and deveined (if not using fresh) [D6] 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. [R1] [R10] = Recipe 1, Recipe 2, Recipe 3, etc Each recipe is assigned a Recipe which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.

37 Grilled Prosciutto Wrapped Rosemary Chicken Recipe 1 Serves 4 2 tablespoons ghee, or use coconut oil 4 (6-oz.) boneless skinless chicken breast halves 8 sprigs rosemary 2 teaspoons sea salt 1 teaspoon freshly ground black pepper 2 medium lemons, thinly sliced 8 thin slices prosciutto 2 cloves garlic, minced 1/4 cup balsamic vinegar 1/2 cup coconut oil, melted 4 cups baby spinach 1 small red onion, thinly sliced Preheat grill to MEDIUM-HIGH and brush grill grate with ghee (or coconut oil). On a clean work surface, lay out chicken; place 2 sprigs of rosemary on top of each piece, season with salt and pepper then lay 1 to 2 lemon slices on top. Wrap 2 pieces of prosciutto around each piece of chicken, rosemary sprig and lemon slice, to form little bundles; set aside. In a medium bowl, whisk together garlic, vinegar and melted coconut oil; brush half of this mixture over the chicken bundles, reserving the other half for later use. Grill chicken bundles for 4 to 6 minutes per side or until juices run clear; remove from grill and set aside to rest. Arrange baby spinach evenly on dinner plates, sprinkle with a little of the sliced red onion, then place a chicken bundle on top; drizzle with reserved vinegar mixture and serve. SERVING SUGGESTION: Add steamed green beans tossed with a little coconut oil and slivered almonds.

38 DO-AHEAD TIP: Prepare sweet potatoes. Puerto Rican Lettuce Cups Recipe 2 Serves 4 2 tablespoons coconut oil 1 pound ground beef 1 medium onion, chopped 2 cups chopped kale, ribs removed 1 medium red bell pepper, de-seeded, de-ribbed and chopped 1 small yellow bell pepper, de-seeded, de-ribbed and chopped 2 medium sweet potatoes, cooked, and cubed 1 tablespoon ground coriander 1 tablespoon dried oregano 1/2 tablespoon ground cumin 1/2 tablespoon tumeric 2 teaspoons sea salt 1 teaspoon freshly ground black pepper 1/2 cup pitted green olives 8 small butter lettuce leaves 1 medium avocado, pitted, peeled and sliced Melt the coconut in a large skillet over medium-high heat. Add ground beef and cook, breaking up the meat with a wooden spoon, until no longer pink; remove from skillet and set aside. In the same skillet with the beef fat, add the onion, kale and bell peppers; cook until softened, 4 to 6 minutes. Add the sweet potato along with the browned ground beef; sprinkle with seasonings (coriander through black pepper). Add olives; cook and stir for 1 to 2 minutes then remove skillet from heat and set aside. To serve, scoop ground beef mixture into the lettuce leaves and top with sliced avocado. SERVING SUGGESTION: Serve with 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).

39 Pan-Seared Scallops with Coconut Sauce Recipe 3 Serves 4 1 cup unsweetened coconut milk 1 cup clam juice 1 large lime, juiced 4 teaspoons grated gingerroot 3 cloves garlic, minced and divided 1 teaspoon coco-aminos 1 teaspoon minced jalapeno 1/4 cup chopped cilantro, divided 1/4 cup chopped chives, divided 2 tablespoons ghee, or use coconut oil 8 large scallops 1 pound baby spinach 1 teaspoon sea salt 1/4 teaspoon freshly ground black pepper In a medium saucepan over medium heat, combine first 4 ingredients (coconut milk, clam juice, lime juice and gingerroot) along with 2 cloves of the garlic, the coco-aminos, jalapeno, half of the cilantro and half of the chives. Bring mixture to a low simmer for 2 to 3 minutes then remove from the heat and set aside. Melt the ghee (or coconut oil) in a large skillet over medium-high heat. Add scallops and cook for 2 to 3 minutes per side or until a nice brown crust forms on each side; remove from skillet and set aside. Add spinach, salt, and pepper to the skillet along with the remaining garlic; cook for 2 to 3 minutes or until spinach wilts. To serve, evenly arrange spinach on dinner plates, top each with 2 scallops, drizzle with coconut sauce, and sprinkle with remaining herbs. SERVING SUGGESTION: Stir-fried sliced zucchini, yellow squash and white button mushrooms.

40 Grilled Cuban Pork Tenderloin with Honey Mustard Recipe 4 Serves 4 2 tablespoons ghee, or use coconut oil 5 tablespoons whole grain mustard 2 tablespoons honey 1 1/2 pounds pork tenderloin 2 teaspoons sea salt, divided 1 teaspoon freshly ground black pepper, divided 4 ounces dill pickles, thinly sliced into long strips 1/2 pound prosciutto 4 cups broccoli florets 2 tablespoons coconut oil, melted Preheat grill to MEDIUM-HIGH and brush grill grate with the ghee (or coconut oil). In a medium bowl, whisk together mustard and honey; set aside. On a clean work surface, lay out the tenderloin; season with half of the salt and half of the pepper then smear about 1/4 cup of the honey/mustard mixture over the surface (reserving remainder for a later use). Next, spread pickle strips over the tenderloin in an even single layer. Wrap the prosciutto around the tenderloin until it completely covers and seals in the pickles and honey/mustard coating. Place wrapped tenderloin on the grill and cook for 3 to 5 minutes per side, making sure all four sides are grilled evenly; remove from grill and allow tenderloin to rest for at least 10 minutes before slicing. Place the broccoli florets in a large bowl and season with remaining salt and remaining pepper; set aside. In a medium bowl, whisk together reserved honey/mustard mixture with the melted coconut oil; pour over broccoli florets, toss well then place in a grill basket. Grill for 10 to 15 minutes or until tender-crisp; remove from grill. Place sliced pork on a large serving platter and arrange grilled broccoli around it. Serve. SERVING SUGGESTION: Add a big salad of red leaf lettuce, grape tomatoes, sliced red onion, radishes and cucumber, tossed with Leanne s Basic Vinaigrette.

41 Lamb Chops with Pan Roasted Pecans and Coconut Green Beans Recipe 5 Serves 4 3 tablespoons coconut oil, divided 1/4 cup ghee, melted, or use more coconut oil 1 tablespoon chopped basil leaves 2 tablespoons chopped rosemary 2 cloves garlic, minced 1 medium lemon, juiced 2 teaspoons sea salt, divided 1/2 teaspoon freshly ground black pepper, divided 8 lamb chops, trimmed 1 pound green beans, trimmed 1/4 cup pecans 1/4 cup shredded unsweetened coconut Preheat grill to MEDIUM-HIGH and brush grill grate with 1 tablespoon of the coconut oil. In a medium bowl, blend together ghee (or coconut oil), basil, rosemary, garlic and lemon juice along with half of the salt and half of the pepper; rub this mixture into the lamb chops. Grill lamb chops for 4 to 6 minutes per side or until they reach desired level of doneness; remove from grill and set aside. Melt remaining coconut oil in a large skillet over medium-high heat; add green beans; season with remaining salt and remaining pepper and cook until tender-crisp. Add pecans and coconut flakes and cook for 2 to 4 minutes or until pecans and coconut flakes are lightly toasted. Serve hot with lamb chops. SERVING SUGGESTION: Add braised collard greens and baked sweet potatoes ( bake in a crock cooker or on the grill to keep your kitchen cool).

42 DO-AHEAD TIP: Cook shrimp and prepare spaghetti squash* in time for dinner. Paleo Crock Shrimp Marinara Recipe 6 Serves 4 1 (14.5-oz.) can diced tomatoes 2 cups low sodium vegetable broth 2 tablespoons chopped parsley 2 cloves garlic, minced 1/2 teaspoon dried basil 1 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1 teaspoon dried oregano 1 (6-oz.) can tomato paste 1 pound large shrimp, peeled, deveined and cooked 1 large spaghetti squash, grilled* 1/4 cup chopped basil leaves In a large crock cooker, stir together first 9 ingredients (diced tomatoes through tomato paste). Cover and cook on MEDIUM-LOW for 3 to 4 hours. Add cooked shrimp and cook for about 10 minutes or until heated through. Serve over spaghetti squash noodles and garnish with chopped basil. *LEANNE S NOTE: Keep your kitchen cool by grilling your spaghetti squash! Halve squash lengthwise, scoop out the seeds and place the halves the grill; cook over indirect heat until tender then remove from grill and set aside to cool slightly. Using a fork, scrape the squash out of its shell into long, thin (spaghetti-like) strands. SERVING SUGGESTION: Add a salad of mixed baby greens, sliced red onion, avocado and yellow bell pepper strips, tossed with Leanne s Basic Vinaigrette.

43 30 Day Paleo Challenge Week 5 Summer

44 30 Day Paleo Challenge Week 5 Day 1: Spicy Honey-Lime Chicken Skewers Day 2: Grilled Steak with Peach-Horseradish Sauce Day 3: Paleo Cod with Caramelized Onion Butter and Zucchini Day 4: Spinach-Stuffed Pork Chops with Thyme and Tomato Sauce Day 5: Paleo Lamb Stuffed Eggplant Day 6: Summer Crock Chicken Chili

45 PROTEIN 4 (8-oz.) beef rib eye steaks [D2] 4 (8-oz.) boneless top loin pork chops [D4] 1 pound ground lamb [D5] 1 pound ground chicken [D6] 1 1/2 pounds boneless skinless chicken breast meat [D1] 4 (7-oz.) cod fillets OR other firmfleshed white fish (or buy frozen) [D3] CONDIMENTS Olive oil [D1,D5] Coconut oil [D1,D2,D3,D4,D5,D6] Prepared horseradish [D2] Coco-aminos [D1] Sriracha hot sauce (in Asian section of grocery store) [D1] Raw honey [D1] White wine (1/4 cup) (or use low sodium chicken broth) [D3] **Extra virgin olive oil [D2,D3,D5] **Balsamic vinegar [D2,D3,D5] **Dijon mustard [D2] CANNED GOODS Low sodium chicken broth (2 1/2 cups plus 1/4 cup if not using white wine) [D3,D4,D6] 1 (14.5-oz.) can diced tomatoes [D6] Tomato paste (12 ounces plus 2 tablespoons) [D4,D6] DRY GOODS Almond meal (or almond flour) (1/4 cup) [D5] Shopping List PRODUCE Onions (1 large, 1 medium and 1 small) [D3,D4,D6] Red onions (1 small) **Additional [D2,D3,D5] Garlic (14 cloves) **Additional [D1,D2,D3,D4,D5,D6] Sweet potatoes (2 medium) [D1] Eggplants (2 medium) [D5] Zucchini (3 medium) [D3,D6] Summer squash (1 medium) [D6] Green bell peppers (1 medium) **Additional [D2,D6] Red bell peppers (1 medium and 1 small) **Additional [D3,D4,D5] Tomatoes (2 medium) [D5] Spinach (1 1/2 cups chopped) [D5] Baby spinach (4 1/2 cups) [D2,D4] Cilantro (3 tablespoons chopped) [D1] Basil (3 tablespoons chopped leaves) [D2] Oregano (1 tablespoon chopped) [D5] Thyme (1 tablespoon chopped) [D4] Lemons (1 large) [D3] Limes (3 medium) [D1,D2] Green apples (2 medium) [D1] Peaches (3 medium) [D2] **Cauliflower [D1,D6] **Broccoli [D1,D4] **Green cabbage [D2] **Red cabbage [D2] **Carrots [D2,D5] **Asparagus [D4] **Cucumbers [D1,D3] **Radishes [D5] **Grape tomatoes [D5] **Snow peas [D1] **Romaine lettuce [D3] **Red leaf lettuce [D5] SPICES Sea salt [D2,D3,D4,D5,D6] Black peppercorns [D2,D3,D4,D5,D6] Crushed red pepper flakes [D1,D6] Onion powder [D2] Ground cumin [D6] Chili powder [D6] Smoked paprika [D6] **Oregano [D2,D3,D5] **Basil [D2,D3,D5] DAIRY CASE Ghee (clarified butter) (or use coconut oil) [D2,D3,D4,D6] FREEZER 4 (7-oz.) cod fillets OR other firmfleshed white fish (if not using fresh) [D3] **French-cut green beans [D1] OTHER Bamboo skewers [D1] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [R1] [R10] = Recipe 1, Recipe 2, Recipe 3, etc Each recipe is assigned a Recipe which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.

46 DO-AHEAD TIP: Marinate chicken, sweet potatoes and apples for at least 2 hours (see recipe). Soak bamboo skewers in water for 30 minutes, to prevent burning on the grill. Spicy Honey-Lime Chicken Skewers Recipe 1 Serves 4 3 tablespoons coco-aminos 3 tablespoons honey 2 tablespoons olive oil 2 medium limes, juiced 3 cloves garlic, minced 1 teaspoon Sriracha hot sauce 1/8 teaspoon crushed red pepper flakes 3 tablespoons chopped cilantro 1 1/2 pounds boneless skinless chicken breast meat, cubed 2 medium sweet potatoes, peeled and cubed 2 medium green apples, peeled, cored and cubed 2 tablespoons coconut oil Bamboo skewers In a large bowl, whisk together first 8 ingredients (coco-aminos through cilantro); add chicken, sweet potato and apple cubes; toss well to combine. Cover and refrigerate for at least 2 hours. Preheat grill to MEDIUM-HIGH and brush grill grate with the coconut oil. Thread chicken, sweet potato and green apple cubes onto skewers; grill for 5 to 8 minutes per side or until chicken cubes are cooked through and sweet potatoes are fork-tender. Remove from heat and let rest for 2 to 3 minutes before serving. SERVING SUGGESTION: Add garlicky sautéed French-cut green beans (sauté beans in a little coconut oil and minced garlic). Serve a relish tray of cauliflower and broccoli florets, snow peas and cucumber spears on the side.

47 DO-AHEAD TIP: Grill peaches. Grilled Steak with Peach-Horseradish Sauce Recipe 2 Serves 4 2 tablespoons coconut oil 4 (8-oz.) beef rib eye steaks 2 tablespoons ghee, or use more coconut oil 2 teaspoons sea salt, divided 1 teaspoon freshly ground black pepper 1 tablespoon onion powder 4 cups baby spinach 1 medium lime, juiced 2 cloves garlic, minced 3 medium peaches, pitted, peeled and grilled 2 tablespoons prepared horseradish 3 tablespoons chopped basil leaves Preheat grill to MEDIUM-HIGH and brush grill grate with the coconut oil. On a clean work surface, lay out steaks; brush on both sides with the ghee (or coconut oil) then sprinkle with 1 1/2 teaspoons of the salt, the pepper and the onion powder. Grill steaks for 3 to 6 minutes per side or until they reach desired level of doneness; remove from grill and set aside to rest for 10 minutes. Place spinach on a large serving platter. Slice steaks and spread over the bed of spinach. In a food processor, pulse together lime juice, garlic, peaches, horseradish, basil and remaining salt until smooth; drizzle mixture over the steaks and serve. SERVING SUGGESTION: Add a big bowl of coleslaw (finely shredded green and red cabbage, carrots and thinly sliced red onion and green bell pepper, tossed with Leanne s Basic Vinaigrette mixed with a little Dijon mustard.)

48 Paleo Cod with Caramelized Onion Butter and Zucchini Recipe 3 Serves 4 1/4 cup ghee, divided, or use coconut oil 4 (7-oz.) cod fillets, or use another firm-fleshed white fish 1 1/2 teaspoons sea salt, divided 1 teaspoon freshly ground black pepper, divided 2 medium zucchini, sliced 1 large onion, thinly sliced 1/4 cup white wine, or use low sodium chicken broth 1 large lemon, juiced Melt half of the ghee (or coconut oil) in a large skillet over medium-high heat. Add cod fillets; sprinkle with 1/2 teaspoon of salt and 1/4 teaspoon of pepper then cook for 3 to 5 minutes per side or until fish flakes easily when tested with a fork. Transfer from skillet to a large serving platter. Add the zucchini to the skillet; season with another 1/4 teaspoon of the salt then cook for 3 to 4 minutes per side or until slightly golden. Remove from skillet and set aside with fish. Melt remaining ghee (or coconut oil) in the skillet; add onion; sprinkle with remaining salt and remaining black pepper then cook until translucent. Add wine (or chicken broth) and lemon juice; cook and stir for 3 to 4 minutes or until the alcohol is cooked off; pour onion sauce over fish and zucchini and serve. SERVING SUGGESTION: Add a big salad of torn Romaine lettuce and thinly sliced red onion, red bell pepper and cucumber, tossed with Leanne s Basic Vinaigrette.

49 Spinach-Stuffed Pork Chops with Thyme and Tomato Sauce Recipe 4 Serves 4 3 tablespoons ghee, divided, or use coconut oil 4 (8-oz.) boneless top loin pork chops 1/2 cup baby spinach, chopped 4 cloves garlic, minced and divided 2 teaspoons sea salt, divided 1 teaspoon freshly ground black pepper, divided 1 small onion, chopped 1 medium red bell pepper, de-seeded, de-ribbed and chopped 2 tablespoons tomato paste 1/2 cup low sodium chicken broth 1 tablespoon chopped thyme Preheat grill to MEDIUM-HIGH and brush grill grate with 2 tablespoons of the ghee (or coconut oil). Make a slit in the side of each pork chop, forming a pocket. Stuff each pocket with some of the chopped baby spinach and half of the minced garlic then season on both sides with half of the salt and half of the black pepper. Grill stuffed pork chops for 4 to 6 minutes per side or until cooked through; remove from grill to a large serving platter. Melt remaining ghee (or coconut) in a large skillet over medium-high heat; add the onion and remaining garlic and cook until onion has softened. Add bell pepper, remaining salt and remaining black pepper; stir to combine then cook until bell pepper has slightly softened. Add tomato paste, chicken broth and thyme. Simmer mixture for 5 to 7 minutes then remove from heat and pour over pork chops. Serve and enjoy! SERVING SUGGESTION: Add steamed or grilled asparagus and steamed broccoli spears on the side.

50 DO-AHEAD TIP: Grill eggplant. Paleo Lamb Stuffed Eggplant Recipe 5 Serves 4 1/4 cup coconut oil, divided 1 small red onion, chopped 1 small red bell pepper, de-seeded, de-ribbed, chopped 1 1/2 cups chopped spinach 3 cloves garlic, minced 1 pound ground lamb 2 teaspoons sea salt 1 teaspoon freshly ground black pepper 1 tablespoon chopped oregano 2 medium eggplants, sliced in half lengthwise, center seeds removed, then grilled 2 medium tomatoes, thinly sliced 1/4 cup almond meal, or use almond flour 2 tablespoons olive oil Preheat grill to MEDIUM-LOW and brush grill grate with half of the coconut oil. Melt remaining coconut oil in a large skillet over medium-high heat. Add onion, bell pepper, spinach and garlic; cook until soft. Add ground lamb then sprinkle mixture with salt, pepper and oregano, breaking up the meat with a wooden spoon. Continue to cook until lamb is no longer pink then remove from the heat and set aside. Spoon lamb mixture into the 4 eggplant halves then place the tomato slices on top in an even layer. Sprinkle the almond meal (or almond flour) over each eggplant half then drizzle with the olive oil. Place stuffed eggplants on the grill and close the lid. Cook for 5 to 8 minutes or until grill marks appear on the bottom of each eggplant half and lamb mixture is heated through. Remove from grill and serve. SERVING SUGGESTION: Add a salad of torn red leaf lettuce, grape tomatoes, shredded carrot and sliced red onion and radishes, tossed with Leanne s Basic Vinaigrette.

51 Summer Crock Chicken Chili Recipe 6 Serves 4 2 tablespoons ghee, or use coconut oil 1 medium onion, chopped 2 cloves garlic, minced 1 pound ground chicken 1 medium zucchini, chopped 1 medium summer squash, chopped 1 medium green bell pepper, de-seeded, de-ribbed, chopped 1 (14.5-oz.) can diced tomatoes 2 cups low sodium chicken broth 2 (6-oz.) cans tomato paste 2 teaspoons ground cumin 1/2 teaspoon crushed red pepper flakes 1 teaspoon chili powder 1 teaspoon smoked paprika 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper Melt the ghee (or coconut oil) in a large skillet over medium-high heat. Add onion and garlic; cook until onion has softened. Add ground chicken and cook, breaking it up with a wooden spoon, until no longer pink and cooked through. Add zucchini, summer squash and bell pepper; cook until tender-crisp then remove from heat. Transfer mixture to a large crock cooker along with remaining ingredients (diced tomatoes through black pepper); stir well to combine. Cover and cook on HIGH for 3 to 5 hours. 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 with a fork.

52 30 Day Paleo Challenge Breakfast Summer

53 30 Day Paleo Challenge - Breakfast Breakfast 1: Fresh Herb Italian Eggs Breakfast 2: Grilled Sweet Potato Hash Breakfast 3: Paleo Almond Porridge and Berries Breakfast 4: Summer Squash Cakes with Avocado-Coconut Cream Breakfast 5: Paleo Breakfast Burritos Breakfast 6: Granola with Dried Berries and Coconut Milk Breakfast 7: Paleo Eggs Benedict Breakfast 8: Grilled Sausage Frittata Breakfast 9: Paleo Crock Crustless Quiche Breakfast 10: Grilled Stuffed Breakfast Squash

54 PROTEIN 1/2 pound bacon [B5] Eggs (50) [B1,B2,B4,B5,B7,B8,B9,B10]] 1 pound high-quality Italian sausage [B8] 2 pounds high-quality breakfast sausage [B9,B10] CONDIMENTS Coconut oil [B1,B2,B3,B4,B5, B7,B8,B9,B10] Maple syrup, pure [B3] Honey [B6] CANNED GOODS Coconut milk, unsweetened (2 1/2 cups) [B3, B6] Coconut cream (1/2 cup) [B4] SPICES Sea salt [B1,B2,B3,B4,B5, B6,B7,B8,B9,B10] Black peppercorns [B1,B2,B4,B5, B8,B9,B10] Ground cinnamon [B3] Pure vanilla extract [B3] Cayenne pepper [B7] Basil [B9] DRY GOODS Coconut flour (1 cup) [B4] Coconut flakes (1/2 cup) [B3] Almonds, raw (2 cups) [B3] Almonds, sliced (1 cup) [B6] Macadamia nuts (1/2 cup chopped) [B6] Dried apricots (3) [B6] Dried strawberries (1 cup sliced) [B6] Chia seeds (1/3 cup) [B6] Coconut flakes (1 cup) [B6] Shopping List PRODUCE Onion (2 1/2 small, 1 medium) [B2,B4, B9, B10] Red onion (1 medium) [B5] Shallot (1 medium) [B1] Green onions (4) [B8] Garlic [B1,B2,B4,B5, B9,B10] Sweet potatoes (3 large, 2 medium) [B2, B8,B9] Carrots (1 small) [B4] Zucchini (3 small) [B1,B4] Acorn squash (2 small) [B10] Jalapenos (2 medium) [B5] Yellow squash (1 small) [B4] Broccoli (1/2 cup chopped) [B9] Tomatoes (2 large plus 1 medium) [B1,B5] Beefsteak tomatoes (if not using Paleo bread) [B7] White button mushrooms (1 cup sliced) [B8] Avocados (2 large) [B4,B5] Baby spinach (1/2 cup) [B1] Red lettuce (if not using coconut wraps) [B5] Cilantro (3 tablespoons) [B8] Dill (2 teaspoons) [B7] Parsley (2 tablespoons chopped) [B2] Cilantro (1/4 cup chopped) [B4,B5] Basil (1/2 cup plus 1 tablespoon chopped leaves) [B1,B4] Thyme (1 tablespoon chopped) [B2] Chives (3/4 cup chopped) [B1,B4] Limes (1 medium) [B4] Blueberries (1/2 cup) [B3] Dates (5 large) [B3] DAIRY CASE Ghee (clarified butter) (or use coconut oil) [B2,B3,B5,B7,B8,B9] BAKERY Paleo bread (such as Julian Bakery Paleo Almond Bread ) (or use sliced beefsteak tomatoes) [B7] OTHER Coconut wraps (such as Julian Bakery Paleo Wraps ) (or use red lettuce leaves) [B5] Paper towels [B5] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to me your family s needs. [R1] [R10] = Recipe 1, Recipe 2, Recipe 3, etc Each recipe is assigned a Recipe which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.

55 Fresh Herb Italian Eggs Recipe 1 Serves 4 1 tablespoon coconut oil 1 medium shallot, chopped 2 small zucchini, chopped 1/2 cup chopped baby spinach 2 cloves garlic, minced 8 eggs 1/2 cup chopped basil leaves 1/2 cup chopped chives 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 2 large tomatoes, sliced COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet with a tight-fitting lid over medium-high heat. Add shallot, zucchini, spinach and garlic; cook until softened. Break the eggs over the bed of cooked veggies then sprinkle with basil, chives, salt and pepper. Cook the eggs by reducing the heat to medium-low. Place sliced tomatoes on top of the eggs; cover and cook for 3 to 5 minutes or until egg whites are set and yolks remain slightly runny. Remove from heat and serve. Grilled Sweet Potato Hash Recipe 2 Serves 4 3 large sweet potatoes, cubed 1 small onion, chopped 2 tablespoons ghee, melted, or use coconut oil 3 cloves garlic, minced 1 tablespoon chopped thyme 1 teaspoons sea salt 1/2 teaspoon freshly ground black pepper 4 eggs 2 tablespoons chopped parsley COOKING INSTRUCTIONS: Preheat grill to MEDIUM-HIGH. In a large bowl, toss together first 7 ingredients (sweet potatoes through black pepper); place mixture in a large grill basket and cook for 10 to 15 minutes (tossing several times) or until sweet potatoes are fork-tender. Meanwhile, poach the eggs. Evenly arrange hash on breakfast plates; sprinkle with a little chopped parsley then top with a poached egg and serve.

56 DO-AHEAD TIP: Soak almonds and dates overnight in just enough water to cover them. Toast coconut. Paleo Almond Porridge and Berries Recipe 3 Serves 4 2 cups raw almonds, soaked 1 1/2 cups unsweetened coconut milk 1/4 cup ghee, or use coconut oil 5 large dates, soaked 4 teaspoons pure maple syrup 1 teaspoon ground cinnamon 1/2 teaspoon pure vanilla extract 1/2 teaspoon sea salt 1/2 cup blueberries 1/2 cup coconut flakes, toasted COOKING INSTRUCTIONS: In a large blender or food processor, puree first 8 ingredients (almonds through salt) until smooth. Transfer mixture to a medium saucepan over medium-high heat; cook for 5 to 7 minutes or just until it starts to simmer. Remove from heat and pour equally into 4 bowls; sprinkle with blueberries and toasted coconut; serve.

57 Summer Squash Cakes with Avocado-Coconut Cream Recipe 4 Serves 4 1 small zucchini, grated 1 small yellow squash, grated 1 small carrot, peeled and grated 1/2 small onion, chopped 1 cup coconut flour 2 eggs, beaten 2 cloves garlic, minced 1 tablespoon chopped basil leaves 1 tablespoon chopped cilantro 1 1/2 teaspoons sea salt, divided 1 teaspoon freshly ground black pepper, divided 2 tablespoons coconut oil 1 large avocado, pitted and scooped out 1/2 cup coconut cream 1 medium lime, zested and juiced 1/4 cup chopped chives COOKING INSTRUCTIONS: In a large bowl, mix together first 9 ingredients (zucchini through cilantro); add 1 1/4 teaspoons of the salt and 3/4 teaspoon of the pepper; set this batter aside. In a large skillet, melt the coconut oil over medium-low heat. To form squash cakes, scoop about 1/4 cup of batter into the skillet (per cake), making sure the pan isn t crowded. Cook squash cakes until edges are slightly crisp (2 to 3 minutes) then turn and cook until cakes are no longer doughy in the center (another 2 or more minutes). Remove squash cakes from the skillet and place them on 4 breakfast plates. In a medium bowl, smash together the avocado, coconut cream, lime zest, and lime juice along with the remaining salt and the remaining pepper. Serve a dollop of this Avocado-Coconut Cream on top of each squash cake and sprinkle with chopped chives.

58 Paleo Breakfast Burritos Recipe 5 Serves 4 1/2 tablespoon ghee, or use coconut oil 1/2 pound bacon, chopped 1 medium red onion, chopped 2 cloves garlic, minced 2 medium jalapenos, de-seeded and chopped 1 medium tomato, chopped 6 eggs, beaten 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 3 tablespoons chopped cilantro 4 large coconut wraps, such as Julian Bakery Paleo Wraps OR use large red lettuce leaves 1 large avocado, pitted, peeled and sliced COOKING INSTRUCTIONS: Melt the ghee (or coconut oil) in a large skillet over medium-high heat. Add bacon and cook until crisp; remove from skillet to a paper towel and set aside. Add the onion and garlic to the same skillet (without draining); cook until onion has softened then add the jalapeno and tomatoes; stir to combine. Add the beaten eggs then season with salt and pepper. Cook and stir until eggs are set or cooked to desired firmness (3 to 5 minutes). Remove skillet from heat and sprinkle egg mixture with chopped cilantro. Spoon egg mixture into the coconut wraps (or lettuce leaves) and top with sliced avocado; wrap as tightly as the wraps will allow and serve. DO-AHEAD TIP: Toast almonds, macadamia nuts and coconut flakes. Granola with Dried Berries and Cococnut Milk Recipe 6 Serves 4 1 cup sliced almonds, toasted 1/2 cup chopped macadamia nuts, toasted 1 cup coconut flakes, toasted 1 cup sliced dried strawberries 3 dried apricots, chopped 1/3 cup Chia seeds 1 cup unsweetened coconut milk 1 teaspoon honey 1/8 teaspoon sea salt COOKING INSTRUCTIONS: In a large bowl, toss together first 6 ingredients (almonds through Chia seeds) until well combined. Divide mixture into 4 parfait bowls or small cereal bowls; set aside. In a medium saucepan, heat coconut milk, honey and salt over medium-high heat, stirring constantly, until heated through; pour over granola and serve.

59 DO-AHEAD TIP: Toast bread, if using. Poach eggs. Paleo Eggs Benedict Recipe 7 Serves 4 4 slices Paleo bread, toasted, such as Julian Bakery Paleo Almond Bread OR use thick slices of beefsteak tomatoes 4 slices smoked salmon 4 eggs, poached 4 egg yolks 1/2 cup ghee, melted, or use coconut oil 1/2 teaspoon sea salt 1/8 teaspoon cayenne pepper 2 teaspoons chopped dill COOKING INSTRUCTIONS: Place one piece of toast on each breakfast plate; top each with a slice of smoked salmon then a poached egg. In a food processor or blender, process egg yolks then, while yolks are blending, slowly stream the melted ghee (or coconut oil) into the mixture. Season with the salt and cayenne pepper and continue to blend until mixture becomes thick and silky. Drizzle this sauce over the poached eggs, sprinkle with chopped dill and serve. DO-AHEAD TIP: Cook and crumble sausage. Grilled Sausage Frittata Recipe 8 Serves 4 3 tablespoons ghee, or use coconut oil 4 green onions, chopped 1 cup sliced white button mushrooms 1 medium sweet potato, peeled and grated 1 pound high-quality Italian sausage, casings removed, cooked, and crumbled 10 eggs, beaten 3 tablespoons chopped cilantro 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper COOKING INSTRUCTIONS: Preheat grill to MEDIUM-LOW. Melt the ghee (or coconut oil) in a large all-metal skillet over medium-high heat. Add onion, mushrooms and sweet potato; cook until softened. Add cooked sausage. Pour beaten eggs over the top then sprinkle with chopped cilantro, salt and pepper. Transfer skillet to the grill; close the lid and grill for 10 to 12 minutes or until frittata is set and no longer runny. Remove from heat and serve.

60 Paleo Crock Crustless Quiche Recipe 9 Serves 4 2 tablespoons ghee, divided, or use coconut oil 1 pound high-quality breakfast sausage, casings removed 1 medium onion, chopped 2 cloves garlic, minced 1/2 cup chopped broccoli 8 eggs, beaten 1 medium sweet potato, peeled and grated 2 teaspoons dried basil 2 teaspoons sea salt 1 teaspoon freshly ground black pepper COOKING INSTRUCTIONS: Coat the inside of a large crock cooker with half of the ghee (or coconut oil). Melt remaining ghee (or coconut oil) in a medium skillet over medium-high heat; add sausage, constantly breaking up with a wooden spoon, until cooked through; transfer to a bowl and set aside. To the same skillet, add the onion and garlic; cook until onion is soft. Add broccoli and cook until tender-crisp. Transfer mixture to the crock cooker along with the cooked sausage and remaining ingredients (eggs through black pepper); stir well to combine. Cover and cook on LOW for 5 to 7 hours or on HIGH for 2 to 4 hours. Serve hot. DO-AHEAD TIP: Prepare squash and sausage. Grilled Stuffed Breakfast Squash Recipe 10 Serves 4 2 tablespoons coconut oil 2 small acorn squash, halved, seeds scooped out and cooked 1 pound high-quality breakfast sausage, casings removed, cooked, and crumbled 4 eggs 1 small onion, chopped 2 cloves garlic, minced 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper COOKING INSTRUCTIONS: Preheat grill to MEDIUM-LOW. Brush grill grate with the coconut oil. In each half of cooked squash, place some sausage, an egg, a little onion and garlic; season with salt and pepper then place on the grill. Close the lid and cook for 4 to 6 minutes or until egg whites are set, leaving only the yolks runny. Remove from grill and serve.

61 30 Day Paleo Challenge Lunch Summer

62 30 Day Paleo Challenge - Summer Lunch 1: Paleo Cucumber Wraps Lunch 2: Mexican Summer Soup Lunch 3: Summer Broccoli Salad with Grilled Chicken Lunch 4: Wilted Baby Spinach and Shrimp Lunch 5: Spicy Grilled Chicken Tostadas Lunch 6: Avocado-Tuna Salad Lunch 7: Summer Chicken Salad Lettuce Wraps Lunch 8: Mixed Greens with Paleo Crab Cakes Lunch 9: Hawaiian Summer Salad Lunch 10: Crock Greek Stuffed Chicken Breasts