30 Day Paleo Challenge Winter. Guide

Transcription

1 30 Day Paleo Challenge Winter 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 in April 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, Fall 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 BREAKFAST: How to Do SavingDinner.com's 30 Day Paleo Challenge 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 2 scoops Saving Dinner All-in-One Smoothie Mix, your choice of flavor 2 scoops Saving Dinner Fibermender* 1 serving frozen fruit, organic berries are best Liquid, such as water, unsweetened coconut water, coconut milk or almond milk** *The All-in-One Smoothie Mixes contain some fiber, but I recommend you take every opportunity to add fiber in! **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 and two shopping lists for you to choose from. 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, summer 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 INGREDIENTS: 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 2 small sweet potatoes, peeled and chopped 2 (14.5-oz.) cans diced tomatoes, un-drained 4 quarts low sodium chicken broth 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 Paleo Challenge Winter Week 1 Menu

8 30 Day Paleo Challenge Winter Week 1 Day 1: Sticky Chili Maple Chicken Wings, add a big bowl of Zesty Coleslaw. Day 2: Ground Beef and Sweet Potato Stew, serve with a big salad tossed. Day 3: Roast Orange Italian Sausages and Vegetables, with mixed baby greens. Day 4: Carolina Shrimp and Grits, serve braised Collard greens on the side. Day 5: Winter Lamb Tangine, add steamed green beans and mashed rutabagas. Day 6: Crock Cooker Beef Shanks, serve with steamed broccoli spears and Faux-Tay-Toes.

9 SHOPPING LIST: PROTEIN 1 pound ground beef [D2] 3 (1-lb.) beef shanks [D6] 8 ounces lamb stew meat [D5] 4 links Italian pork sausage [D3] 4 slices bacon [D4] 4 pounds chicken wings [D1] 1 pound medium shrimp, peeled and deveined (or buy frozen) [D4] CONDIMENTS Coconut oil (5 TBLS plus 7 TBLS, if not using ghee) [D1] [D2] [D5] [D6] **Additional [D5] Cider vinegar (1 tablespoon) [D1] **Additional [D1] Balsamic vinegar (1 teaspoon) [D6] **Additional [D2] [D3] Whole grain mustard (2 tablespoons) [D6] Coco-aminos (1 1/2 tablespoons) [D1] Fish sauce (1 tablespoon) (in Asian section of grocery store) [D1] Raw honey (2 teaspoons) [D2] **Additional [D1] Maple syrup, pure (3 tablespoons) [D1] White wine (1 cup) (or use chicken broth) [D6] **Extra virgin olive oil [D1] [D2] [D3] CANNED GOODS Low sodium chicken broth, if not homemade (2 1/2 cups plus 1 cup if not using white wine) [D4] Low sodium beef broth, if not homemade (4 cups) [D2] [D5] 2 (14.5-oz.) cans diced tomatoes [D2] [D5] Tomato paste (2 tablespoons) [D2] **Coconut cream [D5] 30 Day Paleo Challenge Winter Week 1 Shopping List PRODUCE Onions (1 medium) [D1] [D4] White onions (1/2 large) [D5] Red onions (2 small) [D3] **Additional [D1] Pearl onions (12 plus 1 1/2 cups) [D2] [D6] Garlic (13 cloves) [D1] [D2] [D3] [D4] [D5] [D6]**Additional [D2] [D3] Sweet potatoes (3 large) [D2] Purple potatoes (4 small) [D3] Butternut squash (2 cups cubed) [D3] Cauliflower (3 cups riced ) [D4] **Additional [D6] Brussels sprouts, (1 cup halves) [D3] Celery (2 medium stalks) [D2]**Additional [D1] Carrots (2 large) [D2] [D6]**Additional [D1] White button mushrooms (1 pound) [D6] Jalapeno peppers (2) [D1] Parsley (1/2 cup chopped) [D2] [D4] Cilantro (3/4 cup chopped) [D1] [D5] Mint (1 tablespoon chopped leaves) [D6] Lemons (1 medium) [D4] Limes (3 large) [D1] Oranges (1 medium) [D3]**Additional [D3] Granny Smith apples (2 medium) [D3] Dates (1/2 cup chopped) [D5] **Green onions [D3] **Radishes [D1] **Avocado [D3] **Zucchini [D1] **Broccoli [D6] **Cabbage [D1] **Rutabagas [D5] **Green beans [D5] **Collard greens [D4] **Mixed baby greens [D3] **Lettuce (not Iceberg, no nutrition) [D2] **Salad veggies (your choice) [D2] SPICES Sea salt [D1] [D2] [D3] [D4] [D5] [D6] Black peppercorns [D1] [D2] [D4] [D5] [D6] Crushed red pepper flakes [D1] Thyme [D2] [D3] Ground nutmeg [D2] **Additional [D5] Bay leaves [D2] Rosemary [D3] [D6] Lemon pepper [D3] Garlic powder [D4] Ground cumin [D5] Ground cinnamon [D5] Turmeric [D5] Smoked paprika [D5] **Dry mustard [D1] **Basil [D2] [D3] **Oregano [D2] [D3] DRY GOODS Almond meal (1 1/4 cups) [D4] Toasted sliced almonds (1/4 cup) [D5] DAIRY CASE Ghee (clarified butter) (7 tablespoons) (or use coconut oil) [D3] [D4]**Additional [D5] [D6] FREEZER 1 pound medium shrimp, peeled and deveined (if not using fresh) [D4] OTHER Parchment paper [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. [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.

10 DO-AHEAD TIP: Marinate chicken wings for 15 minutes (see recipe). Sticky Chili Maple Chicken Wings Day 1 Serves 4 INGREDIENTS: 4 pounds chicken wings 1 tablespoon coconut oil, melted 1/2 medium onion, chopped 2 jalapeno peppers, de-seeded and chopped 2 cloves garlic, minced 1/2 cup chopped cilantro 1 large lime, zest and juice 1 tablespoon cider vinegar 1 tablespoon fish sauce 1 1/2 tablespoons coco-aminos Pinch of crushed red pepper flakes Freshly ground black pepper, to taste 3 tablespoons pure maple syrup 2 large limes, cut into wedges Preheat oven to 400 degrees. In a large bowl, toss together chicken wings and melted coconut oil. In a medium bowl, whisk together next 11 ingredients (onion through maple syrup); pour mixture over chicken wings; toss then set aside for 15 minutes. Line a large rimmed sheet pan with parchment paper. Evenly spread marinated chicken wings on baking sheet and bake for 15 minutes. Turn and continue to bake for 15 minutes or until chicken wings are cooked through and meat easily falls away from the bone. SERVING SUGGESTION: A big bowl of Zesty Coleslaw (toss together finely shredded cabbage and carrots, thinly sliced red onion, radishes, celery and zucchini with a whisked-up dressing of extra virgin olive oil, cider vinegar, raw honey, salt, pepper and dry mustard to taste). INGREDIENTS: 1 tablespoon coconut oil 2 cloves garlic, minced 1 large carrot, peeled and chopped 2 medium stalks celery, chopped 1 pound ground beef 2 tablespoons tomato paste 2 teaspoons raw honey 1 (14.5-oz.) can diced tomatoes Ground Beef and Sweet Potato Stew Day 2 Serves 4 2 cups low sodium beef broth, or use homemade 3 large sweet potatoes, peeled and cubed 2 teaspoons dried thyme 1/4 teaspoon ground nutmeg 1 bay leaf 1 1/2 cups pearl onions, peeled 1/4 cup chopped parsley Melt the coconut oil in a large saucepan with a tight-fitting lid. Add garlic, carrot and celery; cook until soft. Add ground beef; cook, breaking up with a wooden spoon or potato masher, until no longer pink. Stir in next 9 ingredients (tomato paste through bay leaf). Bring mixture to a boil then reduce heat, cover and simmer for 30 to 35 minutes or until sweet potatoes are cooked through and stew begins to thicken. Add pearl onions; cover and cook for 5 to 8 minutes then remove from the heat and discard bay leaf. Garnish with parsley and serve. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette.

11 INGREDIENTS: 2 medium Granny Smith apples, peeled, cored and cubed 2 cups cubed butternut squash 1 cup Brussels sprouts halves 2 small red onions, peeled and quartered 4 small purple potatoes, cubed (or use sweet potatoes) Roast Orange Italain Sausage and Vegetables Day 3 Serves 4 3 cloves garlic, minced 1/2 teaspoon dried thyme 1/2 teaspoon dried rosemary, crushed 1/2 teaspoon sea salt 1/4 teaspoon lemon pepper 1 medium orange, juice and zest 4 tablespoons ghee, melted (or use coconut oil) 4 links Italian pork sausage Preheat oven to 375 degrees. In a large roasting pan, toss together first 6 ingredients (apples through garlic). Sprinkle with seasonings (thyme through lemon pepper) then toss mixture with the orange juice, zest and melted ghee (or coconut oil). Roast for 15 to 20 minutes then remove from the oven and toss. Lay the sausage links over the top of the roasted vegetables then bake for 20 to 25 minutes or until sausages are cooked through and vegetables are fork-tender. SERVING SUGGESTION: A salad of mixed baby greens, sliced green onions, avocado and orange, tossed with Leanne s Basic Vinaigrette. DO-AHEAD TIP: Cook and chop bacon. Carolina Shrimp and Grits Day 4 Serves 4 INGREDIENTS: 3 tablespoons ghee, divided (or use coconut oil) 1/2 medium onion, chopped 3 cups riced cauliflower (cauliflower pulsed in a food processor until it resembles rice) 1 1/4 cups almond meal 2 1/2 cups low sodium chicken broth, or use homemade 1/4 teaspoon garlic powder 1 pound medium shrimp, peeled and deveined 2 cloves garlic, minced 1 medium lemon, juice and zest 1/4 cup chopped parsley 4 slices bacon, cooked and chopped Melt 1 tablespoon of ghee (or coconut oil) in a large skillet with a tight-fitting lid over medium heat. Add onion; cook until soft. Add cauliflower and almond meal; cook and stir for 1 minute. Stir in broth, garlic powder, salt and pepper. Bring mixture to a boil then reduce heat, cover and simmer for 15 to 20 minutes, stirring every 3 to 4 minutes to keep the cauliflower from sticking to the bottom of the pan. Check for seasonings and consistency (add more almond meal or broth if needed). Remove from heat and set aside. Melt remaining ghee (or coconut oil) in a medium skillet over medium heat. Add shrimp and garlic; cook until shrimp are pink and opaque. Add lemon juice and zest then season with salt and pepper to taste. Remove from heat. Serve shrimp over grits ; garnish with chopped parsley and bacon. SERVING SUGGESTION: Serve braised Collard greens on the side.

12 INGREDIENTS: 1 tablespoon coconut oil 1/2 large white onion, sliced 2 cloves garlic, minced 8 ounces lamb stew meat, cubed 1/2 cup pitted and chopped dates 2 cups low sodium beef broth, or use homemade 1 teaspoon ground cumin Winter Lamb Tangine Day 5 Serves 4 1 teaspoon ground cinnamon 1 teaspoon turmeric 1 teaspoon smoked paprika 1 (14.5-oz.) can diced tomatoes 1/4 cup toasted sliced almonds 1/4 cup chopped cilantro Preheat oven to 350 degrees. Melt the coconut oil in a Dutch oven over medium heat. Add onion and garlic; cook until onion is soft. Add lamb cubes and cook until browned on all sides. Stir in dates, broth, seasonings (cumin through black pepper) and tomatoes. Bring mixture to a boil then cover and bake for 35 to 40 minutes or until lamb is tender and falling apart. Remove from oven; top with almonds and cilantro then serve. SERVING SUGGESTION: Steamed green beans and steamed rutabagas mashed with a little ghee or coconut oil, coconut cream, salt, pepper and ground nutmeg to taste. INGREDIENTS: 2 tablespoons coconut oil 3 (1-lb.) beef shanks 1 cup white wine (or use low sodium chicken broth, or homemade) 2 tablespoons whole grain mustard 1 teaspoon balsamic vinegar Crock Cooker Beef Shanks Day 6 Serves 4 1 1/2 teaspoons dried rosemary, crushed 1 tablespoon chopped mint leaves 2 cloves garlic, minced 1 large carrot, peeled and chopped 1 pound white button mushrooms, sliced 12 pearl onions, peeled Melt the coconut oil in a large skillet over medium-high heat. Add beef shanks; brown on all sides then transfer to a slow cooker. Add wine (or broth) to the skillet and whisk up all of the browned bits from the bottom of the pan; pour over beef shanks in slow cooker. Add next 7 ingredients (mustard through carrots) to the slow cooker then add enough water to completely cover the beef shanks. Cover and cook on LOW/MEDIUM for 6 to 8 hours or until beef is tender and falling off the bone. Stir in mushrooms and pearl onions. Cover and cook for at least 20 minutes. SERVING SUGGESTION: Steamed broccoli spears and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with a little ghee or coconut oil and salt and pepper to taste till you get a mashed potatoes texture).

13

14 30 Day Paleo Challenge Winter Week 2 Menu

15 30 Day Paleo Challenge Winter Week 2 Day 1: Herb Roast Chicken, with green beans and mashed rutabagas. Day 2: Thyme Strip Steaks with Horseradish Slaw, serve with a side of broccoli rabe and Faux-Tay-Toes. Day 3: Balsamic Pork Stuffed Sweet Potatoes with Garlic Kale, add steamed baby Brussels sprouts. Day 4: Macadamia-Orange Crusted Salmon, along with steamed asparagus and Curried Cauli-Rice. Day 5: Pesto Lamb Spaghetti Squash, add a big tossed salad Day 6: Crock Crab Chowder, serve with a big spinach salad.

16 SHOPPING LIST: PROTEIN 4 (8-oz.) beef strip loin steaks [D2] 2 pounds ground lamb [D5] 1 large chicken [D1] 2 pounds skinless wild salmon fillets (or buy frozen) [D4] Eggs (2) [D4] 1 cup pulled pork (already cooked) [D3] CONDIMENTS Olive oil (3/4 cup) [D1] [D5] Cider vinegar (1/2 cup plus 3 tablespoons) [D1] [D2] Coconut oil [D3] [D4]**Additional [D1] Balsamic vinegar (2 tablespoons) [D3] **Additional [D5] [D6] Prepared horseradish (4 tablespoons) [D2] Raw honey (2 teaspoons) [D1] Pure maple syrup (2 tablespoons) [D2] **Extra virgin olive oil [D5] [D6] DAIRY CASE Ghee, clarified butter [D2] [D3] **Additional [D2] [D5] FREEZER 2 pounds skinless wild salmon fillets (if not using fresh) [D4] OTHER Plastic wrap [D1] [D2] 30 Day Paleo Challenge Winter Week 2 Shopping List PRODUCE Onions (3 medium) [D2] [D5] Red onions (1 small) [D3] Garlic (8 cloves) [D1] [D3] [D5] [D6]**Additional [D5] [D6] Sweet potatoes (4 large plus 1/2 cup chopped) [D3] [D6] Green onions (1/4 cup chopped) [D6] Carrots (3/4 cup chopped [D6] Celery (1/4 cup chopped) [D6] Spaghetti squash (1 large) [D5] White button mushrooms (1 pound) [D5] Kale (4 cups chopped) [D3] Parsley (1/4 cup chopped) [D5] Cilantro (1/4 cup chopped) [D2] **Additional [D4] Mint (1/4 cup chopped leaves) [D5] Basil (1/4 cup chopped leaves) [D5] Thyme (4 sprigs) [D2] Sage (2 tablespoons chopped) [D4] Lemons (2 whole plus 2 tablespoons juice) [D2] [D4] [D5] Limes (1 large) [D1] Oranges (1) [D4] Granny Smith apples (4 medium) [D2] [D3] **Cauliflower [D2] [D4] **Broccoli rabe [D2] **Green beans [D1] **Baby Brussels sprouts [D3] **Rutabagas [D1] **Asparagus [D4] **Spinach [D6] **Lettuce (not Iceberg, no nutrition) [D5] **Salad veggies (your choice) [D5] CANNED GOODS 1 (6-oz.) can crabmeat [D6] Low sodium chicken broth, if not homemade (1 1/2 to 2 cups) [D6] Coconut milk, unsweetened (1/2 cup plus 1 1/2 tablespoons) [D4] [D6] **Coconut cream [D1] SPICES Sea salt [D1] [D2] [D3] [D4] [D5] [D6] Black peppercorns [D1] [D2] [D3] [D4] [D5] [D6] Thyme [D1] [D6] Rosemary [D1] Crushed red pepper flakes [D1] Garlic powder [D5] Oregano [D5] **Additional [D5] [D6] **Curry powder [D4] **Ground nutmeg [D1] **Basil [D5] [D6] DRY GOODS Arrowroot powder (1 1/2 tablespoons) [D6] Almond meal (3/4 cup) [D4] Macadamia nuts (1 1/2 cups chopped) [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.

17 DO-AHEAD TIP: Marinate chicken overnight in refrigerator OR for 30 minutes at room temperature (see recipe). Herb Roasted Chicken Day 1 Serves 4 INGREDIENTS: 4 cloves garlic, minced 1/2 cup cidervinegar 4 tablespoons cold water 1/2 cup olive oil 2 teaspoons raw honey 1 large lime, cut into 1/4-inch slices 2 tablespoons dried thyme 2 tablespoons dried rosemary, crushed 1 teaspoon crushed red pepper flakes 1 teaspoon freshly ground black pepper 1 tablespoon sea salt 1 large chicken, quartered In a large bowl, whisk together first 11 ingredients (garlic through salt). Add chicken and turn to coat on all sides. Cover with plastic wrap and refrigerate overnight OR let sit at room temperature for at least 30 minutes. Preheat oven broiler. Place chicken quarters in a large roasting pan, skin sides up; bake for 5 minutes then remove from oven. Reduce oven temperature to 300 degrees then bake chicken for 30 to 40 minutes or until a meat thermometer inserted in the center of the thickest piece registers 165 degrees. SERVING SUGGESTION: Steamed green beans and steamed rutabagas mashed with a little ghee or coconut oil, coconut cream, salt, pepper and ground nutmeg to taste). INGREDIENTS: 4 tablespoons prepared horseradish, drained 3 tablespoons cidervinegar 2 tablespoons lemon juice 2 tablespoons pure maple syrup 2 medium onions, peeled and grated Thyme Strip Steak with Horseradish Slaw Day 2 Serves 4 2 medium Granny Smith apples, peeled, cored and grated 1/4 cup chopped cilantro 1/4 cup ghee (or use coconut oil), divided 4 (8- to 12-oz.) beef strip loin steaks 4 sprigs fresh thyme, leaves removed and chopped Preheat oven to 450 degrees. Prepare Horseradish Slaw: In a large bowl, whisk together first 5 ingredients (horseradish through black pepper). Stir in grated onion and apple, followed by chopped cilantro. Cover bowl with plastic wrap and place in refrigerator. In a large cast iron (ovenproof) skillet, melt half of the ghee or coconut oil over medium-high heat. Season steaks with salt and pepper then add to the skillet and sear well on both sides. Remove from heat and set aside. In a small bowl, mash together remaining ghee or coconut oil and chopped thyme. Evenly place a portion of this mixture on top of each steak then place in the oven and roast for 2 to 5 minutes or until they reach desired level of doneness. Remove steaks from the oven and let them rest for at least 5 minutes before serving. Serve each steak with a scoop of Horseradish Slaw on the side. SERVING SUGGESTION: Steamed broccoli rabe and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with a ghee or coconut oil, salt & pepper to taste till you get a mashed potatoes texture).

18 Balsamic Pork Stuffed Sweet Potatoes with Garlic Kale Day 3 Serves 4 INGREDIENTS: 4 large sweet potatoes, scrubbed and poked with a knife 2 tablespoons coconut oil 1 small red onion, chopped 2 medium Granny Smith apples, peeled, cored and chopped 1 cup cooked, pulled pork 2 tablespoons balsamic vinegar 2 tablespoons ghee (or use coconut oil) 4 cups chopped kale 2 cloves garlic, minced Preheat oven to 425 degrees. Place sweet potatoes on a baking sheet; bake for 40 to 45 minutes or until fork-tender. Remove from oven and set aside. Melt the coconut oil in a large skillet over medium heat. Add onion and apples; cook until soft. Add pork, balsamic vinegar, salt and pepper; cook until pork absorbs the balsamic and starts to get a little crisp. Remove from heat and set aside. Cut a horizontal slit in each sweet potato then mash the insides slightly with a fork; spoon a portion of pork mixture into each baked sweet potato then set aside. In the same skillet, melt the ghee (or coconut oil) over medium heat. Add kale and garlic; cook and stir until kale wilts to one-third of its original size. SERVING SUGGESTION: Add steamed baby Brussels sprouts. INGREDIENTS: 3/4 cup almond meal 2 tablespoons chopped fresh sage 2 eggs, beaten 1 1/2 tablespoons canned, unsweetened coconut milk 1 1/2 cups chopped Macadamia nuts Macadamia-Orange Crusted Salmon Day 4 Serves 4 2 pounds skinless wild salmon fillets 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper Zest of 1 orange 2 teaspoons coconut oil 1 lemon, sliced In 3 large shallow dishes place the following: 1) almond meal and sage; 2) beaten eggs and milk and 3) chopped nuts. Season fillets on each side with salt, pepper and orange zest then dip each in the 3 shallow dishes, in the order listed; set aside. Melt the coconut oil in a large skillet over medium-high heat. Add salmon; cook for 2 to 3 minutes per side or until crusts are golden and fillets flake easily when tested with a fork. Serve a lemon slice on top of each fillet. SERVING SUGGESTION: Steamed asparagus and Curried Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; toss with salt, pepper, curry powder and chopped cilantro).

19 INGREDIENTS: 1 large spaghetti squash 1/4 cup chopped parsley 1/4 cup chopped mint leaves 1/4 cup chopped basil leaves 1 clove garlic, peeled 1/4 cup olive oil Zest and juice of 1 lemon Pesto Lamb Spaghetti Squash Day 5 Serves 4 2 tablespoons ghee (or use coconut oil) 1 medium yellow onion, chopped 2 pounds ground lamb 1 teaspoon garlic powder 1/2 teaspoon dried oregano 1 pound white button mushrooms, sliced Preheat oven to 375 degrees. Cut spaghetti squash in half lengthwise and place on a lightly oiled baking sheet, cut sides down. Bake until tender (about 30 minutes) then remove from oven and set aside to cool slightly. Meanwhile, prepare pesto: In a blender or food processor, place parsley, mint, basil, garlic, olive oil and lemon zest and juice; pulse until almost smooth and thickened; set aside. Melt the ghee (or coconut oil) in a large skillet over medium heat. Add onion; cook until soft. Add ground lamb; cook, breaking up with a wooden spoon or tomato masher and seasoning with salt, pepper, garlic powder and oregano. Add mushrooms and cook until meat is cooked through; remove from heat and set aside. Scoop out seeds from spaghetti squash then, using a fork, scrape the flesh of the squash out of its shell in long, thin (spaghetti-like) strands. Return lamb mixture to the heat and stir in the prepared pesto mixture; heat through then serve over cooked spaghetti squash. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. INGREDIENTS: 1/2 cup chopped sweet potato 3/4 cup chopped carrots 1/4 cup chopped celery 1/2 teaspoon dried thyme 1 clove garlic, minced Crock Crab Chowder Day 6 Serves 4 2 cups low sodium chicken broth, or homemade 1/2 cup canned, unsweetened coconut milk 1 1/2 tablespoons arrowroot powder 1 (6-oz.) can crabmeat, drained 1/4 cup chopped green onions In a slow cooker, toss together first 5 ingredients (sweet potato through garlic); top with broth then season with salt and pepper. Cover and cook on LOW for 3 to 3 1/2 hours. In a small bowl, whisk together coconut milk and arrowroot powder; stir mixture into slow cooker and blend well. Cover and cook on LOW for 1 hour. Lastly, add crab meat and green onions to the slow cooker; stir to combine. Cover, turn off heat and allow mixture to sit for 5 to 7 minutes. Serve hot. SERVING SUGGESTION: A big spinach salad tossed with Leanne s Basic Vinaigrette.

20

21 30 Day Paleo Challenge Winter Week 3 Menu

22 30 Day Paleo Challenge Winter Week 3 Day 1: Ground Chicken Shepherd s Pie, with a side of Shredded Brussels sprouts. Day 2: Quick Chipotle Meatballs, serve over Cauli-Rice and a big salad. Day 3: Garlic BBQ Tenderloin, add a big bowl of Zesty Coleslaw. Day 4: Mahi Mahi Fries with Arugula Tapanade, serve sliced English cucumber and vine-ripened tomatoes on the side. Day 5: Greek Sliders on Minty Salsa, add a side of Turnip Fries. Day 6: Sticky Balsamic Crock Chicken Thighs, serve over stir-fried chopped baby bok choy and add steamed sliced carrots with snow peas.

23 SHOPPING LIST: PROTEIN 1 pound extra-lean ground beef [D2] 1 1/2 pounds ground lamb [D5] 2 1/2 pounds pork tenderloin [D3] 2 slices bacon [D1] 8 skinless chicken thighs [D6] 1 pound ground chicken [D1] 2 pounds Mahi Mahi fillets (or buy frozen) [D4] Eggs (1) [D5] CONDIMENTS Extra virgin olive oil (1/4 cup) [D4] **Additional [D2] [D3] Coconut oil (8 tablespoons and 2 teaspoons plus 2 1/2 tablespoons and 2 teaspoons if not using ghee) [D1] [D2] [D3] [D4] [D6] Balsamic vinegar (2 tablespoons) [D6] **Additional [D2] Dijon mustard (2 tablespoons) [D5] Paleo barbecue sauce, your favorite (3/4 cup) (Caveman Bob s is a good brand) [D3] Coco-aminos (1/4 cup plus 6 tablespoons) [D2] [D3] [D6] Black olives (1/2 cup sliced) [D4] Capers (2 tablespoons) [D4] Molasses (2 tablespoons) [D6] Raw honey (4 tablespoons) [D2] [D6]**Additional [D3] **Olive oil [D1] [D5] **Cider vinegar [D3] DAIRY CASE Ghee, clarified butter (2 1/2 tablespoons plus 2 teaspoons) (or use coconut oil) [D1] [D2] [D5] Almond milk (1 1/2 cups) [D1] FREEZER 2 pounds Mahi Mahi fillets (if not using fresh) 30 Day Paleo Challenge Winter Week 3 Shopping List PRODUCE White onions (1 small) [D5] Red onions (1 1/2 small) [D1] [D5]**Additional [D3] Shallots (1 medium) [D2] Garlic (10 cloves) [D1] [D3] [D4] [D5] [D6]**Additional [D2] Green onions (2) [D6] Celery (1 medium stalk) [D1]**Additional [D3] English cucumber (1/2 large) [D5]**Additional [D4] Grape tomatoes (20) [D5] Zucchini (1 pound) [D1]**Additional [D3] Parsnips (1 pound) [D1] White button mushrooms (1/2 pound) [D1] Baby arugula (1/2 pound) [D4] Cilantro (1/4 cup chopped) [D2] Basil (2 tablespoons chopped leaves) [D5] Mint (2 tablespoons chopped leaves) [D5] Lemons (1 medium) [D4] **Brussels sprouts, large [D1] **Cauliflower [D2] **Cabbage [D3] **Turnips [D5] **Carrots [D3] [D6] **Vine-ripened tomatoes [D4] **Radishes [D3] **Snow peas [D6] **Baby bok choy [D6] **Lettuce (not Iceberg, no nutrition) [D2] **Salad veggies (your choice) [D2] CANNED GOODS 1 (14.5-oz.) can diced tomatoes [D1] Chipotle chilies in adobo sauce (1 tablespoon minced) [D2] Coconut milk, unsweetened (1/2 cup) [D4] **Chicken broth [D1] SPICES Sea salt [D1] [D2] [D3] [D4] [D5] [D6] Black peppercorns [D1] [D2] [D3] [D4] [D5] [D6] Onion powder [D1] Thyme [D1] Rosemary [D1] [D5] Sage [D1] Ground cumin [D3] Ground cinnamon [D3] Chili powder [D3] Smoked paprika [D4] Ground ginger [D6] Crushed red pepper flakes [D6] **Basil [D2] **Oregano [D2] **Dry mustard [D3] **Garlic powder [D5] **Ground nutmeg [D1] DRY GOODS Almond meal (1 cup plus 2 tablespoons) [D1] [D2] [D4] OTHER Paper towels [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.

24 INGREDIENTS: 1 pound parsnips, peeled and grated 2 tablespoons coconut oil, melted 1 1/2 teaspoons onion powder 2 slices bacon, cooked and chopped 1 pound zucchini, cubed 1/2 pound white button mushrooms, sliced 1 medium stalk celery, chopped 2 teaspoons ghee (or use coconut oil) 1 small red onion, minced Ground Chicken Shepherd s Pie Day 1 Serves 4 2 pounds ground chicken 2 cloves garlic, minced 1 (14.5-oz.) can diced tomatoes 1/2 tablespoon dried thyme 1/2 tablespoon dried rosemary, crushed 1/4 tablespoon dried sage 1 1/2 cups almond milk 1 tablespoon almond meal Preheat oven to 450 degrees. In a medium bowl, combine parsnips, coconut oil and onion powder; set aside. In a large saucepan or Dutch oven, cook the bacon over medium heat until crisp; remove from pan and set aside. In the bacon drippings, cook zucchini, mushrooms and celery until slightly browned. Add ghee (or coconut oil) along with red onion, ground chicken and garlic; cook, breaking up ground chicken with a wooden spoon or potato masher, until cooked through. Add tomatoes and seasonings (thyme through black pepper). In a small bowl, whisk together almond milk and almond meal; add to chicken mixture. Bring to a slow boil and cook until thickened; transfer to a baking dish and set aside to cool slightly. Top chicken mixture with parsnip mixture and chopped bacon; bake for 20 to 25 minutes or until parsnips are cooked through and golden brown. SERVING SUGGESTION: Shredded Brussels sprouts: Trim and cut Brussels sprouts in half lengthwise then shred each half lengthwise. Cook and stir in olive oil and butter over medium heat until fragrant; add a little chicken broth, cover and cook for 2 minutes. Drain and toss with salt, pepper and ground nutmeg.

25 INGREDIENTS: 1 pound extra-lean ground beef 1 medium shallot, minced 1/4 cup chopped cilantro 1/2 tablespoon ghee (or use coconut oil), melted 1 tablespoon almond meal Quick Chipotle Meatballs Day 2 Serves 4 2 tablespoons coconut oil 2 tablespoons coco-aminos 3 tablespoons raw honey 1 tablespoon minced chipotle chilies in adobo sauce In a large bowl, place first 6 ingredients (beef through black pepper). Using your very clean hands, blend thoroughly then form into firm meatballs, using about 1 tablespoon of mixture for each; set aside. Melt the coconut oil in a large skillet over medium-high heat. Add meatballs and brown on all sides until cooked through (4 to 7 minutes total); remove from skillet and set aside. In the same skillet, whisk together coco-aminos, honey and chipotle chilies; season with salt and pepper and cook over medium heat until sauce comes to a simmer. Return meatballs to the skillet and gently toss until completely coated; remove from heat and serve. 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 fluff with a fork). Add a big salad tossed with Leanne s Basic Vinaigrette. INGREDIENTS: 2 1/2 pounds pork tenderloin 1 teaspoon ground cumin 1 teaspoon ground cinnamon 1 teaspoon chili powder Garlic BBQ Pork Tenderloin Day 3 Serves 4 2 tablespoons coconut oil 3/4 cup favorite Paleo barbecue sauce, (Caveman Bob s is a good brand) 4 tablespoons coco-aminos 2 cloves garlic, minced Preheat oven to 350 degrees. Place tenderloin on a clean work surface. In a small bowl or cup, blend together salt, pepper, cumin, cinnamon and chili powder; rub mixture well into the meat. Melt the coconut oil in a large skillet over high heat. Add tenderloin and brown on all sides (4 to 6 minutes total); transfer to a large roasting pan. In a medium bowl, whisk together barbecue sauce, coco-aminos and minced garlic; brush mixture over tenderloin then bake for 25 to 30 minutes or until cooked through. Allow tenderloin to rest for at least 10 minutes before slicing. Drizzle some pan juices over the sliced pork and serve. SERVING SUGGESTION: A big bowl of Zesty Coleslaw (toss together shredded cabbage and carrots, thinly sliced red onion, celery, radishes and zucchini with a whisked-up dressing of extra virgin olive oil, apple cider vinegar, raw honey, salt, pepper and dry mustard to taste).

26 INGREDIENTS: 2 pounds Mahi Mahi fillets, cut into strips 1/2 cup canned, unsweetened coconut milk 1 cup almond meal 1/2 teaspoon smoked paprika 2 tablespoons coconut oil Mahi Mahi Fries with Arugula Tapanade Day 4 Serves 4 1/2 pound baby arugula, finely chopped 1/2 cup sliced black olives 2 tablespoons capers, drained 2 cloves garlic, roughly chopped 1 medium lemon, zest and juice 1/4 cup extra virgin olive oil Season Mahi Mahi strips with salt and pepper. Place coconut milk in a shallow dish. In another shallow dish, blend together almond meal and paprika. Dip each Mahi Mahi strip first in the coconut milk then in the almond meal mixture; set aside until all strips are coated. Melt the coconut oil in a large skillet over medium-high heat. Add Mahi Mahi strips; cook until golden brown on all sides (3 to 5 minutes) then drain on a paper towel lined plate. In a medium bowl, toss together remaining ingredients (arugula through extra virgin olive oil); season with salt and pepper then serve with Mahi Mahi Fries. SERVING SUGGESTION: Serve sliced English cucumber and vine-ripened tomatoes on the side. INGREDIENTS: 1 1/2 pounds ground lamb 1 small white onion, minced 2 cloves garlic, minced 1 egg 1 tablespoon dried rosemary, crushed 2 tablespoons Dijon mustard Greek Sliders on Minty Salsa Day 5 Serves 4 2 tablespoons chopped basil leaves, divided 2 tablespoons chopped mint leaves, divided 2 tablespoons ghee (or use coconut oil) 1/2 large English cucumber, cubed 20 grape tomatoes, halved 1/2 small red onion, chopped In a large bowl, place first 6 ingredients (ground lamb through mustard) along with half of the chopped basil, half of the chopped mint and salt and pepper to taste. Using your very clean hands, blend mixture thoroughly then form into 8 small patties; set aside. Melt the ghee (or coconut oil) in a large skillet over medium heat. Add patties; cook for 3 to 4 minutes per side or until cooked to desired level of doneness; remove from skillet and set aside. In a large bowl, toss together remaining ingredients (cucumber through red onion) along with remaining chopped basil and mint; season with salt and pepper then arrange mixture on a large serving platter. Place sliders on top and serve. SERVING SUGGESTION: Serve Turnip Fries on the side (peel turnips and cut into fries ; toss with olive oil and bake on a cookie sheet in a preheated 425-degree oven, turning once, until tender. Sprinkle with salt, pepper and garlic powder to taste).

27 INGREDIENTS: 8 skinless chicken thighs 1/4 cup coco-aminos 2 tablespoons molasses 2 tablespoons balsamic vinegar 1 teaspoon ground ginger Sticky Balsamic Crock Chicken Thighs Day 6 Serves 4 2 cloves garlic, minced 2 green onions, minced 1 tablespoon raw honey 2 teaspoons coconut oil 1/4 teaspoon crushed red pepper flakes Place chicken thighs in a slow cooker. In a large bowl, whisk together remaining ingredients (cocoaminos through black pepper); pour mixture over chicken. Cover and cook on LOW for 6 to 8 hours or until chicken thighs are cooked through and falling off the bones. SERVING SUGGESTION: Serve chicken and some slow cooker juices over stir-fried chopped baby bok choy. Add steamed sliced carrots with snow peas.

28 30 Day Paleo Challenge Winter Week 4 Menu

29 30 Day Paleo Challenge Winter Week 4 Day 1: Warm Spiced Chicken Curry, serve over Cauli-Rice with steamed broccoli spears. Day 2: Roasted Red Pepper Meatloaf, along with steamed baby Brussels sprouts and Faux-Tay-Toes. Day 3: Sticky Apple Cider Pulled Pork, with a big bowl of Zesty Coleslaw. Day 4: Jalapeno Salmon Cakes with Fresh Cilantro Guacamole, add a big spinach salad. Day 5: Browned Ghee and Rosemary Lamb, serve with steamed green beans and mashed rutabagas. Day 6: Crock Cooker Stuffed Peppers, along with big salad tossed on the side.

30 SHOPPING LIST: PROTEIN 2 pounds extra-lean ground beef [D2] 1 (2-lb.) lamb shoulder [D5] 1 (2-lb.) boneless pork shoulder [D3] 1 pound chorizo sausage [D6] 8 slices bacon [D2] 2 pounds boneless skinless chicken breast meat [D1] 2 pounds skinless salmon fillets (or buy frozen) [D4] Eggs (5) [D2] [D4] CONDIMENTS Olive oil (to coat baking dish) [D2] Extra virgin olive oil (2 teaspoons) [D4] **Additional [D3] [D4] [D6] Coconut oil (6 tablespoons) [D1] [D4] [D5] Cider vinegar (1 tablespoon) [D3] **Additional [D3] Whole grain mustard (2 tablespoons) [D3] Worcestershire sauce (1/2 tablespoon) [D6] White wine (1 cup) (or use chicken broth) [D5] **Balsamic vinegar [D4] [D6] **Raw honey [D3] DRY GOODS Almond meal (1 cup) [D2] [D4] DAIRY CASE Ghee, clarified butter (2 tablespoons) [D5] **Additional [D2] FREEZER 2 pounds skinless salmon fillets (if not using fresh) 30 Day Paleo Challenge Winter Week 4 Shopping List PRODUCE Onions (3 medium and 1/2 small) [D2] [D5] [D6] White onions (1 small) [D1] Red onions (1/2 cup minced) [D4] **Additional [D3] Garlic (7 cloves) [D1] [D2] [D6]**Additional [D4] [D6] Celery (1/2 medium stalk) [D6] **Additional [D3] Carrots (1 medium) [D6]**Additional [D3] Cauliflower (1/4 head) [D6] **Additional [D1] [D2] Zucchini (1 large) [D1] **Additional [D3] Red bell peppers (1 large) [D1] Red or yellow bell peppers (4 medium) [D6] Jalapeno peppers (1 large and 1 small) [D4] [D6] Avocados (2 large) [D4] Baby portabella mushrooms (1 pound) [D1] Gingerroot (2 tablespoons grated) [D1] Romaine lettuce (8 large leaves) [D3] Parsley (2 tablespoons chopped) [D5] Cilantro (3/4 cup chopped) [D1] [D4] Rosemary (2 sprigs) [D5] Lemons (1 large) [D1] Limes (1 large) [D4] **Broccoli [D1] **Baby Brussels sprouts [D2] **Cabbage [D3] **Green beans [D5] **Rutabagas [D5] **Radishes [D3] **Spinach [D4] **Lettuce [D6] **Salad veggies (your choice) [D6 CANNED GOODS Low sodium chicken broth, if not homemade (1 1/2 cups plus 1 cup if not using white wine) [D5] 1 (14.5-oz.) can fire-roasted tomatoes [D2] Tomato sauce (1 1/4 cups) [D2] [D6] Tomato paste (3 ounces) [D6] Roasted red peppers (1/2 cup chopped) [D2] Apple cider, unsweetened (1 quart) [D3] 1 (14-oz.) can unsweetened coconut milk [D1] **Coconut cream [D5] SPICES Sea salt [D1] [D2] [D3] [D4] [D5] [D6] Black peppercorns [D1] [D2] [D3] [D4] [D5] [D6] Ground cumin [D1] [D2] [D3] Ground coriander [D1] Cayenne pepper [D1] Ground cardamom [D1] Ground cloves [D1] Oregano [D2] [D6] **Additional [D4] [D6] Ground cinnamon [D3] Tarragon [D6] **Dry mustard [D3] **Ground nutmeg [D5] **Basil [D4] [D6] OTHER Paper towels [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.

31 INGREDIENTS: 2 tablespoons coconut oil, divided 1 small white onion, minced 2 pounds boneless skinless chicken breast meat, cubed 2 tablespoons grated gingerroot 2 cloves garlic, minced 2 tablespoons ground cumin 2 teaspoons ground coriander 1 teaspoon cayenne pepper Warm Spiced Curry Chicken Day 1 Serves 4 1/2 teaspoon ground cardamom 1 teaspoon ground cloves Sea salt and freshly ground black pepper 1 pound baby portabella mushrooms, sliced 1 large zucchini, cubed 1 large red bell pepper, de-seeded, de-ribbed and cubed 1 (14-oz.) can unsweetened coconut milk 1 large lemon, juiced 1/2 cup chopped cilantro, divided Melt half of the coconut oil in a large saucepan over medium heat. Add onion and cook until soft. Add chicken cubes, gingerroot, garlic and seasonings (ground ginger through black pepper); cook and stir until chicken is cooked through; transfer mixture to a plate and set aside. In the same saucepan, melt remaining coconut oil over medium heat. Add sliced mushrooms and cook until browned on both sides. Add zucchini and bell pepper; cook until soft. Return chicken mixture to the saucepan then stir in the coconut milk. Bring mixture to a low simmer then stir in lemon juice and half of the cilantro; cook for 3 to 4 minutes. Garnish with remaining chopped cilantro and serve. 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). Add steamed broccoli spears on the side.

32 INGREDIENTS: Olive oil (to coat baking dish) 2 pounds extra-lean ground beef 2 eggs 3/4 cup almond meal 1/4 cup tomato sauce Roasted Red Pepper Meatloaf Day 2 Serves 4 1 medium onion, chopped 1 (14.5-oz.) can fire-roasted tomatoes 1/2 cup chopped roasted red peppers 3 cloves garlic, minced 1 teaspoon ground cumin 1 teaspoon dried oregano 8 slices bacon Preheat oven to 350 degrees. Lightly coat a baking dish with olive oil. In a large bowl, place next 6 ingredients (ground beef through onion). Using your very clean hands, blend mixture thoroughly then form it into a loaf and place it in prepared baking dish; set aside. Place next 5 ingredients (tomatoes through oregano) in a food processor; salt and pepper to taste then puree until smooth; set aside. Lay the bacon over the top of the meatloaf then pour half of the tomato mixture on top; bake for 45 to 50 minutes or until meatloaf is cooked through. Allow meatloaf to rest for 10 minutes before slicing. Meanwhile, place remaining tomato mixture in a medium saucepan over medium heat; bring to a low boil then reduce heat and simmer until slightly thickened. Remove from heat and serve over sliced meatloaf. SERVING SUGGESTION: Steamed baby Brussels sprouts and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with a little ghee or coconut oil and salt and pepper to taste or until you get a mashed potatoes texture). INGREDIENTS: 1 (2- to 3-lb.) boneless pork shoulder, cut into large pieces 1 quart unsweetened apple cider 2 tablespoons whole grain mustard Sticky Apple Cider Pulled Pork Day 3 Serves 4 1 tablespoon ground cinnamon 1/2 tablespoon ground cumin 1 tablespoon Cider vinegar 8 large Romaine lettuce leaves Place the pork in a Dutch oven or large saucepan with a tight-fitting lid. In a medium bowl, whisk together remaining ingredients; pour over pork. Bring mixture to a boil over medium-high heat then reduce heat, cover and simmer for 1 hour and 45 minutes to 2 hours or until pork easily falls apart and sauce has thickened and is sticking to the meat. Remove from heat; shred pork with 2 forks then blend with juices. Fill Romaine lettuce leaves with meat mixture and roll into wraps. SERVING SUGGESTION: A big bowl of Zesty Coleslaw: Toss together shredded cabbage and carrots, thinly sliced red onion, celery, radishes and zucchini with a whisked-up dressing of extra virgin olive oil, Cider vinegar, raw honey, salt, pepper and dry mustard to taste).