Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate a little faster? Use the bookmarks! Bookmarks: In many cases you ll see the little bookmarks icon as soon as you open your menu bundle, just click to open. Then you can select the menu you want to look at. The bookmark icon should be in the gray strip on the left side of your window. (It may be on the bottom on some platforms.) If you don t have a gray strip, you can open it by hovering at the bottom of the window to show a small panel, and clicking Show Acrobat Toolbar. Open the bookmarks tab to quickly select your favorite menus. Hovering your mouse over the center bottom of the page brings up a small panel that has an open bookmarks option, if you don t see the sidebar. Depending on your software and settings, the bookmark tab may look a little different or be located at the bottom of the window.
Printing? Be sure to select the page range you want to print. If you just hit print you ll print everything. On an ipad? Make sure you have Adobe Reader installed. It s free in the App store. With Adobe Reader installed, select the pdf file, and open in Adobe Reader. It should automatically save to your Adobe Reader documents on your ipad. You can then open your menu through Adobe Reader. (With the file open, there s even an option in the upper right corner to email the file to yourself.) If you get a screen that says "for the best experience, open this.pdf portfolio in Acrobat X or Adobe Reader X, or later" simply tap on the page and click "open in" (top right-hand corner of the screen) and choose Adobe Reader. Having trouble? Make sure you have the latest version of Adobe Reader installed on your computer free from Adobe.com If you are on a Mac be sure you re viewing this in Adobe. Macs will default to the Preview application. On the internet? Try using a different browser. If it s not working in chrome, it may work in firefox or internet explorer. The bookmarks may not show inside your browser (we have seen this in firefox), just save to your computer, and when you view it with Adobe Reader (and not your browser) it should work. Need more help? We re here to help you with all your dinner needs. Visit our website at www.savingdinner.com for all of the details and any assistance you need. Enjoy your menus! Love, Leanne
Classic Menu-Mailer Shopping List Six Servings MENU: Day 1: Grilled Chicken Strips with Lemon Soy Sauce, with steamed broccoli and brown rice Day 2: Thai Beef Salad, serve with baked russet potatoes Day 3: Broccoli Pesto Linguine, add some steamed cauliflower Day 4: Cuban Pork Loin with Black Bean Relish, serve with a big salad Day 5: Lime and Ginger Grilled Salmon, along with a side of sautéed zucchini and yellow squash Day 6: Mexican Beef Stew, add whole grain rolls with butter and a big salad SHOPPING LIST: PROTEIN 6 boneless skinless chicken breasts [D1] Flank steak (2 pounds) [D2] Beef chuck (2 pounds) [D6] Pork tenderloin (2 1/2 pounds) [D4] Salmon, or any firm fleshed white fish, fresh or frozen (2 pounds) [D5] CONDIMENTS Olive oil [D2] [D3] [D4] [D5] [D6] Low sodium soy sauce [D1] [D2] [D5] Fish sauce [D2] Sesame seed oil [D1] [D2] Sherry vinegar (1 tablespoon) [D4] Honey [D1] [D2] [D5] Dark beer (1 cup, or use low sodium beef broth) [D6] **Salad dressing [D4] [D6] Volume 14, Week 20 PRODUCE Garlic (11 cloves) [D1] [D2] [D3] [D4] [D6] Red onions (2 large) [D6] Scallions (6 large) [D1] [D2] [D4] Cherry tomatoes (1 cup) [D2] Broccoli (1 pound) [D3] **Additional [D1] Limes (4 large, juiced) [D2] [D4] [D5] Lemons (3 large, juiced) [D1] [D4] Orange (1 large, juiced) [D4] Cilantro (1 cup, chopped) [D2] Mint (1 cup, chopped) [D2] Basil (1 cup, chopped) [D2] Parsley (1 cup) [D3] Ginger (2 tablespoons, grated) [D5] **Lettuce (not iceberg) [D4] [D6] **Salad veggies [D4] [D6] **Cauliflower [D3] **Zucchini [D5] **Yellow squash [D5] **Russet potatoes [D2] VEGETARIAN Non-breaded faux chicken patties [D1] Eggplant [D2] Tofu [D4] Tempeh [D5] Mushrooms [D6] Vegetable broth (if not using dark beer) [D6] GLUTEN FREE Soy sauce [D1] [D2] [D5] Sesame seed oil [D1] [D2] Fish sauce [D2] Sherry vinegar [D4] Beer (or beef broth) [D6] Chipotle peppers [D6] Canned tomatoes [D6] Linguine [D3] CANNED GOODS Chipotle pepper in abodo sauce (2 peppers) [D6] 1 (15-ounce) can black beans [D4] 1 (15-ounce) can plum tomatoes, chopped [D6] Low sodium beef broth (1 cup, if not using dark beer) [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Red pepper flakes [D2] [D3] Cumin [D4] Oregano [D6] Chili powder [D6] DRY GOODS Linguine (1 pound) [D3] Pine nuts (1/3 cup) [D3] **Brown rice [D1] DAIRY/DAIRY CASE Parmigiano-Reggiano cheese [D3] **Butter [D6] FREEZER Salmon, or any firm fleshed white fish, fresh or frozen (2 pounds) [D5] BAKERY **Whole grain rolls [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. [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. Classic Menu-Mailer Volume 14, Week 20
1/2 cup low sodium soy sauce Juice of 2 lemons 2 garlic cloves, minced 1 tablespoon honey 1 tablespoon sesame oil Grilled Chicken Strips with Lemon Soy Sauce Day 1 - Serves 6 Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 20 minutes 2 scallions, chopped (only the light green and white parts) 6 boneless, skinless chicken breasts, cut into 1 inch strips COOKING INSTRUCTIONS: In a medium bowl, add soy sauce, lemon juice, garlic, honey, sesame oil, scallions and sea salt and freshly ground black pepper to taste and mix well. Pour 1/4 of marinade over chicken and marinate in the refrigerator for 20 minutes. On an indoor grill, over medium high heat grill chicken 8 to 10 minutes until golden and cooked through.. Serve with remaining lemon soy sauce. SERVING SUGGESTION: Steamed broccoli and brown rice. VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: Make sure soy sauce and sesame oil are gluten free. NUTRITION: 298 Calories; 5g Fat; 54g Protein; 6g Carbohydrate; 1g Dietary Fiber; 132mg Cholesterol; 950mg Sodium. Exchanges: 7 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat. 3 tablespoons olive oil 2 tablespoons fish sauce 2 tablespoons soy sauce 1 tablespoon sesame oil 1 tablespoon honey Juice of 1 lime 1 garlic clove, minced Prep time: 15 minutes Cook time: 10 minutes Thai Beef Salad Day 2 - Serves 6 1/4 teaspoon red pepper flakes, or to taste 1 cup freshly chopped cilantro 1 cup freshly chopped mint 1 cup freshly chopped basil 1 cup cherry tomatoes, halved 2 large shallots, thinly sliced Sea salt and freshly ground black pepper, to taste 2 pounds flank steak COOKING INSTRUCTIONS: In a medium bowl, add first 14 ingredients (olive oil through pepper) and stir to combine the salad. On an indoor grill, over medium high heat grill steak 3 to 5 minutes per side until steak is cooked through. Slice steak and serve on top of salad. SERVING SUGGESTION: Baked russet potatoes. VEGETARIAN: Omit the fish sauce and use eggplant instead of flank steak. GLUTEN FREE: Make sure fish sauce, soy sauce and sesame seed oil is gluten free. NUTRITION: 403 Calories; 26g Fat; 31g Protein; 11g Carbohydrate; 2g Dietary Fiber; 78mg Cholesterol; 460mg Sodium. Exchanges: 4 1/2 Lean Meat; 1 1/2 Vegetable; 3 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 20
1 pound broccoli, cut off the tough stem ends 2 cloves garlic 1 cup fresh parsley 1/3 cup pine nuts 3/4 cup Parmigiano-Reggiano cheese Prep time: 15 minutes Cook time: 10 minutes Broccoli Pesto Linguine Day 3 - Serves 6 1/4 teaspoon red pepper flakes 3 tablespoons olive oil 1 pound linguine, cooked according to package directions COOKING INSTRUCTIONS: In a medium pot, add broccoli and 1 cup water. Cook over medium high heat 5 to 7 minutes until broccoli is fork tender. Drain and chop broccoli. In a large food processor or blender, add broccoli, garlic, parsley, pine nuts, 1/2 cup cheese, red pepper flakes, olive oil and sea salt and freshly ground pepper to taste. Pulse for 1 to 2 minutes until smooth. Toss with warm pasta and top with remaining cheese. SERVING SUGGESTION: Steamed cauliflower. VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure linguine is gluten free. NUTRITION: 402 Calories; 12g Fat; 13g Protein; 61g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 24mg Sodium. Exchanges: 4 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 2 Fat. Classic Menu-Mailer Volume 14, Week 20
2 tablespoons olive oil 3 garlic cloves, chopped Juice of 2 limes, divided Juice of 1 orange 2 teaspoons cumin Cuban Pork Loin with Black Bean Relish Day 4 - Serves 6 Prep time: 15 minutes Cook time: 30 minutes COOKING INSTRUCTIONS: Preheat oven to 400 degrees. 2 1/2 pounds pork tenderloin 1 (15-ounce) can black beans 2 scallions, thinly sliced (only the white and light green parts) Juice of 1 lemon 1 tablespoon sherry vinegar In a small bowl, add olive oil, garlic, juice of 1 lime, orange juice, cumin and sea salt and freshly ground pepper to taste. Stir to combine. In a large baking dish, add pork and marinade and bake for 25 to 30 minutes until pork is cooked through. In a small saucepan, add black beans, juice of 1 lime, scallions, lemon juice, sherry vinegar and sea salt and freshly ground pepper to taste, and simmer over low heat for 8 to 10 minutes until warmed. Slice pork and top with black bean relish. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: Use tofu instead of pork loin. GLUTEN FREE: Make sure sherry vinegar is gluten free. NUTRITION: 432 Calories; 11g Fat; 35g Protein; 50g Carbohydrate; 11g Dietary Fiber; 47mg Cholesterol; 47mg Sodium. Exchanges: 3 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates. 3 tablespoons olive oil Juice and zest of 1 lime 2 tablespoons freshly grated ginger 1 tablespoon honey Lime and Ginger Grilled Salmon Day 5 - Serves 6 Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 10 minutes 2 tablespoons low sodium soy sauce 2 pounds salmon (or any firm fleshed white fish, fresh or frozen) COOKING INSTRUCTIONS: In a medium bowl, add first 6 ingredients (olive oil through salt and pepper) and stir to combine. Add fish and marinate in the refrigerator for 20 minutes. On an indoor grill, grill fish over medium high heat for 7 to 8 minutes per side until fish is cooked through. SERVING SUGGESTION: Sauteed zucchini and yellow squash. VEGETARIAN: Use tempeh instead of salmon. GLUTEN FREE: Make sure soy sauce is gluten free. NUTRITION: 247 Calories; 12g Fat; 31g Protein; 3g Carbohydrate; trace Dietary Fiber; 79mg Cholesterol; 302mg Sodium. Exchanges: 4 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat. Classic Menu-Mailer Volume 14, Week 20
3 tablespoons olive oil 2 pounds beef chuck, cut into 2 inch cubes 2 large red onions, chopped 3 cloves garlic, chopped 2 chipotle peppers in adobo, chopped Mexican Beef Stew Day 6 - Serves 6 1 teaspoon oregano 1 tablespoon chili powder 1 cup dark beer (or low sodium beef broth) 1 (15-ounce) can plum tomatoes, chopped Prep time: 15 minutes Cook time: 8 hours COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and sear beef 3 to 4 minutes until browned. In a large slow cooker, beef and remaining 8 ingredients (onions through tomatoes) and cook on low for 8 hours until beef is cooked through. SERVING SUGGESTION: Whole grain rolls with butter and a big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: Use mushrooms instead of beef chuck and adjust cook time. Use vegetable broth if not using dark beer. GLUTEN FREE: Make sure chipotle peppers, beer (or beef broth) and plum tomatoes are gluten free. NUTRITION: 438 Calories; 31g Fat; 26g Protein; 12g Carbohydrate; 3g Dietary Fiber; 88mg Cholesterol; 162mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 4 Fat. Classic Menu-Mailer Volume 14, Week 20
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Grilled Chicken Strips with Lemon Soy Sauce, with steamed broccoli and brown rice Day 2: Thai Beef Salad, serve with baked russet potatoes Day 3: Broccoli Pesto Linguine, add some steamed cauliflower Day 4: Cuban Pork Loin with Black Bean Relish, serve with a big salad Day 5: Lime and Ginger Grilled Salmon, along with a side of sautéed zucchini and yellow squash Day 6: Mexican Beef Stew, add whole grain rolls with butter and a big salad SHOPPING LIST: PROTEIN 2 boneless skinless chicken breasts [D1] Flank steak (3/4 pound) [D2] Beef chuck (3/4 pound) [D6] Pork tenderloin (3/4 pound) [D4] Salmon, or any firm fleshed white fish, fresh or frozen (3/4 pound) [D5] CONDIMENTS Olive oil [D2] [D3] [D4] [D5] [D6] Low sodium soy sauce [D1] [D2] [D5] Fish sauce [D2] Sesame seed oil [D1] [D2] Sherry vinegar (1 tablespoon) [D4] Honey [D1] [D2] [D5] Dark beer (1/3 cup, or use low sodium beef broth) [D6] **Salad dressing [D4] [D6] Volume 14, Week 20 PRODUCE Garlic (5 cloves) [D1] [D2] [D3] [D4] [D6] Red onions (1 small) [D6] Scallions (2 large) [D1] [D2] [D4] Cherry tomatoes (1/3 cup) [D2] Broccoli (1/3 pound) [D3] **Additional [D1] Limes (3 small, juiced) [D2] [D4] [D5] Lemons (1 large, juiced) [D1] [D4] Orange (1/3 large, juiced) [D4] Cilantro (1/3 cup, chopped) [D2] Mint (1/3 cup, chopped) [D2] Basil (1/3 cup, chopped) [D2] Parsley (1/3 cup) [D3] Ginger (2 teaspoons, grated) [D5] **Lettuce (not iceberg) [D4] [D6] **Salad veggies [D4] [D6] **Cauliflower [D3] **Zucchini [D5] **Yellow squash [D5] **Russet potatoes [D2] VEGETARIAN Non-breaded faux chicken patties [D1] Eggplant [D2] Tofu [D4] Tempeh [D5] Mushrooms [D6] Vegetable broth (if not using dark beer) [D6] GLUTEN FREE Soy sauce [D1] [D2] [D5] Sesame seed oil [D1] [D2] Fish sauce [D2] Sherry vinegar [D4] Beer (or beef broth) [D6] Chipotle peppers [D6] Canned tomatoes [D6] Linguine [D3] CANNED GOODS Chipotle pepper in abodo sauce (1 pepper) [D6] 1/2 (15-ounce) can black beans [D4] 1/2 (15-ounce) can plum tomatoes, chopped [D6] Low sodium beef broth (1/3 cup, if not using dark beer) [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Red pepper flakes [D2] [D3] Cumin [D4] Oregano [D6] Chili powder [D6] DRY GOODS Linguine (1/3 pound) [D3] Pine nuts (2 tablespoons) [D3] **Brown rice [D1] DAIRY/DAIRY CASE Parmigiano-Reggiano cheese [D3] **Butter [D6] FREEZER Salmon, or any firm fleshed white fish, fresh or frozen (3/4 pound) [D5] BAKERY **Whole grain rolls [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. [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. Classic Menu-Mailer Volume 14, Week 20
3 tablespoons low sodium soy sauce Juice of 1/2 lemon 1 garlic clove, minced 1 teaspoon honey 1 teaspoon sesame oil Grilled Chicken Strips with Lemon Soy Sauce Day 1 - Serves 2 Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 20 minutes 1/2 scallion, chopped (only the light green and white parts) 2 boneless, skinless chicken breasts, cut into 1 inch strips COOKING INSTRUCTIONS: In a medium bowl, add soy sauce, lemon juice, garlic, honey, sesame oil, scallions and sea salt and freshly ground black pepper to taste and mix well. Pour 1/4 of marinade over chicken and marinate in the refrigerator for 20 minutes. On an indoor grill, over medium high heat grill chicken 8 to 10 minutes until golden and cooked through.. Serve with remaining lemon soy sauce. SERVING SUGGESTION: Steamed broccoli and brown rice. VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: Make sure soy sauce and sesame oil are gluten free. NUTRITION: 298 Calories; 5g Fat; 54g Protein; 6g Carbohydrate; 1g Dietary Fiber; 132mg Cholesterol; 950mg Sodium. Exchanges: 7 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat. 3 teaspoons olive oil 2 teaspoons fish sauce 2 teaspoons soy sauce 1 teaspoon sesame oil 1 teaspoon honey Juice of 1/2 lime 1 garlic clove, minced Prep time: 15 minutes Cook time: 10 minutes Thai Beef Salad Day 2 - Serves 2 Pinch red pepper flakes, or to taste 1/3 cup freshly chopped cilantro 1/3 cup freshly chopped mint 1/3 cup freshly chopped basil 1/3 cup cherry tomatoes, halved 1 small shallots, thinly sliced Sea salt and freshly ground black pepper, to taste 3/4 pound flank steak COOKING INSTRUCTIONS: In a medium bowl, add first 14 ingredients (olive oil through pepper) and stir to combine the salad. On an indoor grill, over medium high heat grill steak 3 to 5 minutes per side until steak is cooked through. Slice steak and serve on top of salad. SERVING SUGGESTION: Baked russet potatoes. VEGETARIAN: Omit the fish sauce and use eggplant instead of flank steak. GLUTEN FREE: Make sure fish sauce, soy sauce and sesame seed oil is gluten free. NUTRITION: 403 Calories; 26g Fat; 31g Protein; 11g Carbohydrate; 2g Dietary Fiber; 78mg Cholesterol; 460mg Sodium. Exchanges: 4 1/2 Lean Meat; 1 1/2 Vegetable; 3 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 20
1/3 pound broccoli, cut off the tough stem ends 1 clove garlic 1/3 cup fresh parsley 2 tablespoons pine nuts 4 tablespoons Parmigiano Reggiano cheese Prep time: 15 minutes Cook time: 10 minutes Broccoli Pesto Linguine Day 3 - Serves 2 Pinch red pepper flakes 3 teaspoons olive oil 1/3 pound linguine, cooked according to package directions COOKING INSTRUCTIONS: In a medium pot, add broccoli and 1 cup water. Cook over medium high heat 5 to 7 minutes until broccoli is fork tender. Drain and chop broccoli. In a large food processor or blender, add broccoli, garlic, parsley, pine nuts, 1/2 cup cheese, red pepper flakes, olive oil and sea salt and freshly ground pepper to taste. Pulse for 1 to 2 minutes until smooth. Toss with warm pasta and top with remaining cheese. SERVING SUGGESTION: Steamed cauliflower. VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure linguine is gluten free. NUTRITION: 402 Calories; 12g Fat; 13g Protein; 61g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 24mg Sodium. Exchanges: 4 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 2 Fat. Classic Menu-Mailer Volume 14, Week 20
2 teaspoons olive oil 1 garlic clove, chopped Juice of 1 lime, divided Juice of 1/3 orange 3/4 teaspoon cumin Cuban Pork Loin with Black Bean Relish Day 4 - Serves 2 Prep time: 15 minutes Cook time: 30 minutes COOKING INSTRUCTIONS: Preheat oven to 400 degrees. 3/4 pound pork tenderloin 1/2 (15-ounce) can black beans 1 scallion, thinly sliced (only the white and light green parts) Juice of 1/2 lemon 1 teaspoon sherry vinegar In a small bowl, add olive oil, garlic, juice of 1/2 lime, orange juice, cumin and sea salt and freshly ground pepper to taste. Stir to combine. In a large baking dish, add pork and marinade and bake for 25 to 30 minutes until pork is cooked through. In a small saucepan, add black beans, juice of 1/2 lime, scallions, lemon juice, sherry vinegar and sea salt and freshly ground pepper to taste, and simmer over low heat for 8 to 10 minutes until warmed. Slice pork and top with black bean relish. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: Use tofu instead of pork loin. GLUTEN FREE: Make sure sherry vinegar is gluten free. NUTRITION: 432 Calories; 11g Fat; 35g Protein; 50g Carbohydrate; 11g Dietary Fiber; 47mg Cholesterol; 47mg Sodium. Exchanges: 3 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates. 3 teaspoons olive oil Juice and zest of 1 lime 2 teaspoons freshly grated ginger 1 teaspoon honey Lime and Ginger Grilled Salmon Day 5 - Serves 2 2 teaspoons low sodium soy sauce 3/4 pound salmon (or any firm fleshed white fish, fresh or frozen) Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 10 minutes COOKING INSTRUCTIONS: In a medium bowl, add first 6 ingredients (olive oil through salt and pepper) and stir to combine. Add fish and marinate in the refrigerator for 20 minutes. On an indoor grill, grill fish over medium high heat for 7 to 8 minutes per side until fish is cooked through. SERVING SUGGESTION: Sauteed zucchini and yellow squash. VEGETARIAN: Use tempeh instead of salmon. GLUTEN FREE: Make sure soy sauce is gluten free. NUTRITION: 247 Calories; 12g Fat; 31g Protein; 3g Carbohydrate; trace Dietary Fiber; 79mg Cholesterol; 302mg Sodium. Exchanges: 4 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat. Classic Menu-Mailer Volume 14, Week 20
3 teaspoons olive oil 3/4 pound beef chuck, cut into 2 inch cubes 1 small red onion, chopped 1 clove garlic, chopped 1 chipotle peppers in adobo, chopped Mexican Beef Stew Day 6 - Serves 2 1/3 teaspoon oregano 1 teaspoon chili powder 1/3 cup dark beer (or low sodium beef broth) 1/2 (15-ounce) can plum tomatoes, chopped Prep time: 15 minutes Cook time: 8 hours COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and sear beef 3 to 4 minutes until browned. In a large slow cooker, beef and remaining 8 ingredients (onions through tomatoes) and cook on low for 8 hours until beef is cooked through. SERVING SUGGESTION: Whole grain rolls with butter and a big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: Use mushrooms instead of beef chuck and adjust cook time. Use vegetable broth if not using dark beer. GLUTEN FREE: Make sure chipotle peppers, beer (or beef broth) and plum tomatoes are gluten free. NUTRITION: 438 Calories; 31g Fat; 26g Protein; 12g Carbohydrate; 3g Dietary Fiber; 88mg Cholesterol; 162mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 4 Fat. Classic Menu-Mailer Volume 14, Week 20
Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Artichoke Chicken Bake, add a big salad tossed with Leanne s Basic Vinaigrette Day 2: Turkey Rosemary Sweet Potato Soup, along with a relish tray Day 3: Sesame Ginger Steak Salad, serve sliced cucumbers and tomatoes on the side Day 4: Bacon and Broccoli Stir- Fry, serve over Cauli-Rice Day 5: Tangy Grapefruit Herb Salmon, add some steamed green beans on the side Day 6: Herb Roasted Chicken and Parsnips, with steamed broccoli spears and Faux-Tay- Toes SHOPPING LIST: PROTEIN 1 pound beef steak (cut of your choice) [R3] 1 pound bacon [R4] 1 large whole chicken [R6] 2 large boneless skinless chicken breast halves [R1] 1 large boneless skinless turkey breast [R2] 4 large salmon fillets (or buy frozen) [R5] CONDIMENTS Olive oil [R5] Extra virgin olive oil [R3]**Additional [R1] Coconut oil [R1] [R2] [R3] Red wine vinegar [R3] Coconut aminos [R3] Honey [R3] [R5] **Balsamic vinegar [R1] Volume 14, Week 20 PRODUCE Onions (2 large and 1 medium) [R2][R4] [R6] Red onions (1/2 small) [R3] Garlic (1 large and 6 medium cloves) [R1][R2][R3] [R5] [R6]**Additional [R1] Sweet potatoes (2 medium) [R2] Parsnips (2 large) [R6] Broccoli florets (3 cups) [R4] Gingerroot (1 tablespoon minced) [R3] Sugar snap peas (1 cup)[r3] Radishes (1/2 cup sliced) [R3] Kale (4 cups chopped) [R2] Spinach (2 cups leaves) Arugula (4 cups) [R3] Bibb lettuce (4 cups leaves) [R5] Basil (1/4 cup chopped leaves) [R1] Thyme (1 teaspoon chopped) [R4] Rosemary (1 tablespoon chopped) [R5] Lemons (1 tablespoon grated zest) [R2] Grapefruit (1/4 cup juice) [R5] Apples (1 large) [R4] **Cauliflower [R4] [R6] **Broccoli [R6] **Green beans[r5] **Carrots [R2] **Celery [R2] **Tomatoes [R3] **Cherry tomatoes [R2] **Cucumbers [R2] [R3] **Lettuce (not Iceberg, no nutrition) [R1] **Salad veggies (your choice) [R1] CANNED GOODS Low sodium chicken broth, or use homemade (5 cups) [R2] 1 (14.5-ounce) can diced totmatoes [R1] 2 (14-ounce) cans artichoke hearts in water [R1] SPICES Sea salt (Keep on hand) Black peppercorns (Keep on hand) Sesame seeds [R3] Ground sage [R6] Oregano [R6] **[R1] **Basil [R1] DRY GOODS Almonds (1/4 cup sliced) [R4] DAIRY CASE Ghee (2 tablespoons) [R6]**Additional [R6] FREEZER 4 large salmon fillets (if not using fresh) [R5] OTHER Aluminum foil wrap [R1] 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. Paleo Menu-Mailer Volume 14, Week 20
1 tablespoon coconut oil 2 large boneless skinless chicken breast halves, chopped 2 (14-ounce) cans artichoke hearts in water, undrained Prep Time: 10 minutes Cook Time: 20 to 25 minutes COOKING INSTRUCTIONS: Artichoke Chicken Bake Day 1 - Serves 4 Preheat oven to 350 degrees. 2 cups spinach leaves 1 (14.5-ounce) can diced tomatoes 1 medium clove garlic, minced 1/4 cup chopped basil leaves Sea salt and freshly ground black pepper, to taste Melt the coconut oil in a medium skillet over medium heat. Add chopped chicken; cook for 5 to 10 minutes or until browned. In a large baking dish, arrange artichoke hearts; top with a layer of spinach then browned chicken. In a large bowl, combine remaining ingredients (tomatoes through salt and pepper); pour mixture over contents of baking dish. Cover with foil wrap and bake for 15 minutes or until chicken is no longer pink in the center. Serve warm. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 279 Calories; 6g Fat; 34g Protein; 28g Carbohydrate; 12g Dietary Fiber; 66mg Cholesterol; 283mg Sodium. Exchanges: 3 1/2 Lean Meat; 5 Vegetable; 1/2 Fat. 1 tablespoon coconut oil 1 medium onion, chopped 2 medium cloves garlic, minced 1 large boneless skinless turkey breast, cubed 2 medium sweet potatoes, peeled and chopped Prep Time: 10 minutes Cook Time: 30 minutes Turkey Rosemary Sweet Potato Soup Day 2 - Serves 4 5 cups low sodium chicken broth, or use homemade 4 cups chopped kale Sea salt and freshly ground black pepper, to taste 1 tablespoon grated lemon zest COOKING INSTRUCTIONS: Melt the coconut oil in a large saucepan with a tight-fitting lid over medium heat. Add onion and garlic; cook for 5 minutes. Add turkey and sweet potato; cook for 5 minutes or until turkey is brown. Add remaining ingredients (broth through lemon zest); stir to combine. Reduce heat then cover and simmer for 20 minutes or until turkey is cooked through and vegetables are tender. Serve warm. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cherry tomatoes, and cucumber spears. NUTRITION: 338 Calories; 5g Fat; 45g Protein; 29g Carbohydrate; 4g Dietary Fiber; 70mg Cholesterol; 742mg Sodium. Exchanges: 1 Grain(Starch); 5 Lean Meat; 2 Vegetable; 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 20
2 tablespoons coconut oil 1 pound beef steak, chopped 3 medium cloves garlic, minced 1 tablespoon minced gingerroot Sea salt and freshly ground black pepper, to taste 4 cups arugula 1/2 cup sliced radishes Prep Time: 15 minutes Cook Time: 10 minutes Sesame Ginger Steak Salad Day 3 - Serves 4 1 cup trimmed and chopped sugar snap peas 1/2 small red onion, chopped 1/4 cup extra virgin olive oil 1/4 cup coconut aminos 1 tablespoon sesame seeds 2 tablespoons red wine vinegar 1 tablespoon honey COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add next 4 ingredients (chopped steak through salt and pepper); cook for 10 minutes or until beef reaches desired level of doneness. Remove from heat and set aside to cool. In a large bowl, toss together beef and next 4 ingredients (arugula through red onion). In a small bowl, whisk together remaining ingredients (olive oil through honey) then salt and pepper to taste. Pour dressing over salad and serve. SERVING SUGGESTION: Serve sliced cucumbers and tomatoes on the side. NUTRITION: 488 Calories; 42g Fat; 18g Protein; 11g Carbohydrate; 2g Dietary Fiber; 63mg Cholesterol; 63mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 7 Fat; 0 Other Carbohydrates. 1 pound bacon, chopped 1 large onion, chopped Freshly ground black pepper, to taste Bacon and Broccoli Stir Fry Day 4 - Serves 4 3 cups broccoli florets 1 teaspoon chopped fresh thyme 1 large apple, cored and chopped 1/4 cup sliced almonds Prep Time: 10 minutes Cook Time: 20 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, add bacon; cook for 10 minutes or until brown and very crisp. Transfer to a paper towel lined plate and set aside. Discard all but 1/2 tablespoon of bacon drippings from the skillet. Add onion, salt, pepper and broccoli; cook for 10 minutes or until vegetables are tender. Add cooked bacon and remaining ingredients (thyme, apple and almonds); blend well. Serve warm. 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 then fluff with a fork). NUTRITION: 434 Calories; 33g FaT; 21g Protein; 14g Carbohydrate; 4g Dietary Fiber; 48mg Cholesterol; 923mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 5 Fat. Paleo Menu-Mailer Volume 14, Week 20
4 large salmon fillets 1 tablespoon olive oil Sea salt and freshly ground black pepper, to taste 1/4 cup grapefruit juice Prep Time: 10 minutes Cook Time: 25 to 30 minutes Tangy Grapefruit Herb Salmon Day 5 - Serves 4 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. 1 tablespoon honey 1 tablespoon chopped fresh rosemary 1 large clove garlic, minced 4 cups Bibb lettuce leaves Place fillets in a large baking dish; season with olive oil, salt and pepper. Bake for 20 minutes or until fish flakes easily when tested with a fork. In a small saucepan, combine grapefruit juice, honey, rosemary and garlic. Bring mixture to a boil then lower heat and cook for 5 to 10 minutes, stirring constantly, until thickened. Place salmon on a bed of lettuce leaves; drizzle sauce over the top. Serve warm. SERVING SUGGESTION: Serve steamed green beans on the side. NUTRITION: 181 Calories; 7g Fat; 23g Protein; 5g Carbohydrate; trace Dietary Fiber; 59mg Cholesterol; 76mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat. 1 large whole chicken, neck and giblets removed from cavity 2 tablespoons ghee 1 teaspoon ground sage Prep Time: 15 minutes Cook Time: 6 to 8 hours Herb Roasted Chicken and Parsnips Day 6 - Serves 4 1 teaspoon dried oregano Sea salt and freshly ground black pepper, to taste 1 clove garlic, minced 2 large parsnips, peeled and chopped 1 large onion, peeled and chopped COOKING INSTRUCTIONS: Place chicken on a large cutting board. In a small bowl, combine next 5 ingredients (ghee through garlic); rub mixture over the surface of the chicken. In a large crock cooker, place parsnips and onion then place chicken on top. Cover and cook on LOW for 6 to 8 hours or until chicken is fork-tender and vegetables are tender. Remove meat from chicken carcass and serve the vegetables on the side. SERVING SUGGESTION: Add steamed broccoli spears and Faux-Tay-Toes (steam cauliflower till tender; mash with ghee, salt and pepper to taste until you get a mashed potatoes texture). NUTRITION: 469 Calories; 30g Fat; 30g Protein; 18g Carbohydrate; 5g Dietary Fiber; 158mg Cholesterol; 120mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1 Vegetable; 3 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 20
Paleo Diet and Menu-Mailer Tips and Hints The Paleo Menu- Mailer is different than any of our other Menu- Mailers in that it is based on the hunter/gatherer principle which provides you with good, basic, healthy food. I strongly suggest you use organic in- season vegetables, organic free- range chicken and eggs, grass- fed beef, pastured pork and wild fish as much as possible. If you don t eat pork, simply substitute chicken and slightly adjust cooking times. We use a soy sauce substitute from time to time called Coco- Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.com not cheap, but it lasts a good long while. And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, Worcestershire sauce, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this. Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixin s (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle Soup OR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients. As with other Menu- Mailers, the Serving Suggestions are double- asterisked (**) on the Shopping Lists and are entirely optional. Leanne s Basic Vinaigrette Makes 1/4 cup 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano Mix all together, use 1 tablespoon per salad. Paleo Menu-Mailer Volume 14, Week 20
Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Artichoke Chicken Bake, add a big salad tossed with Leanne s Basic Vinaigrette Day 2: Turkey Rosemary Sweet Potato Soup, along with a relish tray Day 3: Sesame Ginger Steak Salad, serve sliced cucumbers and tomatoes on the side Day 4: Bacon and Broccoli Stir- Fry, serve over Cauli-Rice Day 5: Tangy Grapefruit Herb Salmon, add some steamed green beans on the side Day 6: Herb Roasted Chicken and Parsnips, with steamed broccoli spears and Faux-Tay- Toes SHOPPING LIST: PROTEIN 1/2 pound beef steak (cut of your choice) [R3] 1/2 pound bacon [R4] 1/2 large whole chicken [R6] 1 large boneless skinless chicken breast halves [R1] 1/2 large boneless skinless turkey breast [R2] 2 large salmon fillets (or buy frozen) [R5] CONDIMENTS Olive oil [R5] Extra virgin olive oil [R3]**Additional [R1] Coconut oil [R1] [R2] [R3] Red wine vinegar [R3] Coconut aminos [R3] Honey [R3] [R5] **Balsamic vinegar [R1] Volume 14, Week 20 PRODUCE Onions (1 large and 1/2 medium) [R2][R4] [R6] Red onions (1/4 small) [R3] Garlic (4 medium cloves) [R1][R2][R3] [R5] [R6]**Additional [R1] Sweet potatoes (1 medium) [R2] Parsnips (1 large) [R6] Broccoli florets (1 1/2 cups) [R4] Gingerroot (1/2 tablespoon minced) [R3] Sugar snap peas (1/2 cup)[r3] Radishes (1/4 cup sliced) [R3] Kale (2 cups chopped) [R2] Spinach (1 cup leaves) Arugula (2 cups) [R3] Bibb lettuce (2 cups leaves) [R5] Basil (2 tablespoons chopped leaves) [R1] Thyme (1/2 teaspoon chopped) [R4] Rosemary (1/2 tablespoon chopped) [R5] Lemons (1/2 tablespoon grated zest) [R2] Grapefruit (2 tablespoons juice) [R5] Apples (1/2 large) [R4] **Cauliflower [R4] [R6] **Broccoli [R6] **Green beans[r5] **Carrots [R2] **Celery [R2] **Tomatoes [R3] **Cherry tomatoes [R2] **Cucumbers [R2] [R3] **Lettuce (not Iceberg, no nutrition) [R1] **Salad veggies (your choice) [R1] CANNED GOODS Low sodium chicken broth, or use homemade (2 1/2 cups) [R2] 1/2 (14.5-ounce) can diced totmatoes [R1] 1 (14-ounce) cans artichoke hearts in water [R1] SPICES Sea salt (Keep on hand) Black peppercorns (Keep on hand) Sesame seeds [R3] Ground sage [R6] Oregano [R6] **[R1] **Basil [R1] DRY GOODS Almonds (2 tablespoons sliced) [R4] DAIRY CASE Ghee (1 tablespoon) [R6]**Additional [R6] FREEZER 2 large salmon fillets (if not using fresh) [R5] OTHER Aluminum foil wrap [R1] 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. Paleo Menu-Mailer Volume 14, Week 20
1/2 tablespoon coconut oil 1 large boneless skinless chicken breast halves, chopped 1 (14-ounce) cans artichoke hearts in water, undrained Prep Time: 10 minutes Cook Time: 20 to 25 minutes COOKING INSTRUCTIONS: Artichoke Chicken Bake Day 1 - Serves 2 Preheat oven to 350 degrees. 1 cup spinach leaves 1/2 (14.5-ounce) can diced tomatoes 1/2 medium clove garlic, minced 2 tablespoons chopped basil leaves Sea salt and freshly ground black pepper, to taste Melt the coconut oil in a medium skillet over medium heat. Add chopped chicken; cook for 5 to 10 minutes or until browned. In a large baking dish, arrange artichoke hearts; top with a layer of spinach then browned chicken. In a large bowl, combine remaining ingredients (tomatoes through salt and pepper); pour mixture over contents of baking dish. Cover with foil wrap and bake for 15 minutes or until chicken is no longer pink in the center. Serve warm. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 279 Calories; 6g Fat; 34g Protein; 28g Carbohydrate; 12g Dietary Fiber; 66mg Cholesterol; 283mg Sodium. Exchanges: 3 1/2 Lean Meat; 5 Vegetable; 1/2 Fat. 1/2 tablespoon coconut oil 1/2 medium onion, chopped 1 medium cloves garlic, minced 1/2 large boneless skinless turkey breast, cubed 1 medium sweet potatoes, peeled and chopped Prep Time: 10 minutes Cook Time: 30 minutes Turkey Rosemary Sweet Potato Soup Day 2 - Serves 2 2 1/2 cups low sodium chicken broth, or use homemade 2 cups chopped kale Sea salt and freshly ground black pepper, to taste 1/2 tablespoon grated lemon zest COOKING INSTRUCTIONS: Melt the coconut oil in a large saucepan with a tight-fitting lid over medium heat. Add onion and garlic; cook for 5 minutes. Add turkey and sweet potato; cook for 5 minutes or until turkey is brown. Add remaining ingredients (broth through lemon zest); stir to combine. Reduce heat then cover and simmer for 20 minutes or until turkey is cooked through and vegetables are tender. Serve warm. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cherry tomatoes, and cucumber spears. NUTRITION: 338 Calories; 5g Fat; 45g Protein; 29g Carbohydrate; 4g Dietary Fiber; 70mg Cholesterol; 742mg Sodium. Exchanges: 1 Grain(Starch); 5 Lean Meat; 2 Vegetable; 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 20
1 tablespoon coconut oil 1/2 pound beef steak, chopped 1 1/2 medium cloves garlic, minced 1/2 tablespoon minced gingerroot Sea salt and freshly ground black pepper, to taste 2 cups arugula 1/4 cup sliced radishes Prep Time: 15 minutes Cook Time: 10 minutes Sesame Ginger Steak Salad Day 3 - Serves 2 1/2 cup trimmed and chopped sugar snap peas 1/4 small red onion, chopped 2 tablespoons extra virgin olive oil 2 tablespoons coconut aminos 1/2 tablespoon sesame seeds 1 tablespoon red wine vinegar 1/2 tablespoon honey COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add next 4 ingredients (chopped steak through salt and pepper); cook for 10 minutes or until beef reaches desired level of doneness. Remove from heat and set aside to cool. In a large bowl, toss together beef and next 4 ingredients (arugula through red onion). In a small bowl, whisk together remaining ingredients (olive oil through honey) then salt and pepper to taste. Pour dressing over salad and serve. SERVING SUGGESTION: Serve sliced cucumbers and tomatoes on the side. NUTRITION: 488 Calories; 42g Fat; 18g Protein; 11g Carbohydrate; 2g Dietary Fiber; 63mg Cholesterol; 63mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 7 Fat; 0 Other Carbohydrates. 1/2 pound bacon, chopped 1/2 large onion, chopped Freshly ground black pepper, to taste Bacon and Broccoli Stir Fry Day 4 - Serves 2 1 1/2 cups broccoli florets 1/2 teaspoon chopped fresh thyme 1/2 large apple, cored and chopped 2 tablespoons sliced almonds Prep Time: 10 minutes Cook Time: 20 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, add bacon; cook for 10 minutes or until brown and very crisp. Transfer to a paper towel lined plate and set aside. Discard all but 1/4 tablespoon of bacon drippings from the skillet. Add onion, salt, pepper and broccoli; cook for 10 minutes or until vegetables are tender. Add cooked bacon and remaining ingredients (thyme, apple and almonds); blend well. Serve warm. 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 then fluff with a fork). NUTRITION: 434 Calories; 33g FaT; 21g Protein; 14g Carbohydrate; 4g Dietary Fiber; 48mg Cholesterol; 923mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 5 Fat. Paleo Menu-Mailer Volume 14, Week 20
2 large salmon fillets 1/2 tablespoon olive oil Sea salt and freshly ground black pepper, to taste 2 tablespoons grapefruit juice Prep Time: 10 minutes Cook Time: 25 to 30 minutes Tangy Grapefruit Herb Salmon Day 5 - Serves 2 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. 1/2 tablespoon honey 1/2 tablespoon chopped fresh rosemary 1 clove garlic, minced 2 cups Bibb lettuce leaves Place fillets in a large baking dish; season with olive oil, salt and pepper. Bake for 20 minutes or until fish flakes easily when tested with a fork. In a small saucepan, combine grapefruit juice, honey, rosemary and garlic. Bring mixture to a boil then lower heat and cook for 5 to 10 minutes, stirring constantly, until thickened. Place salmon on a bed of lettuce leaves; drizzle sauce over the top. Serve warm. SERVING SUGGESTION: Serve steamed green beans on the side. NUTRITION: 181 Calories; 7g Fat; 23g Protein; 5g Carbohydrate; trace Dietary Fiber; 59mg Cholesterol; 76mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat. 1/2 large whole chicken, neck and giblets removed from cavity 1 tablespoon ghee 1/2 teaspoon ground sage Prep Time: 15 minutes Cook Time: 6 to 8 hours Herb Roasted Chicken and Parsnips Day 6 - Serves 2 1/2 teaspoon dried oregano Sea salt and freshly ground black pepper, to taste 1 clove garlic, minced 1 large parsnips, peeled and chopped 1/2 large onion, peeled and chopped COOKING INSTRUCTIONS: Place chicken on a large cutting board. In a small bowl, combine next 5 ingredients (ghee through garlic); rub mixture over the surface of the chicken. In a large crock cooker, place parsnips and onion then place chicken on top. Cover and cook on LOW for 6 to 8 hours or until chicken is fork-tender and vegetables are tender. Remove meat from chicken carcass and serve the vegetables on the side. SERVING SUGGESTION: Add steamed broccoli spears and Faux-Tay-Toes (steam cauliflower till tender; mash with ghee, salt and pepper to taste until you get a mashed potatoes texture). NUTRITION: 469 Calories; 30g Fat; 30g Protein; 18g Carbohydrate; 5g Dietary Fiber; 158mg Cholesterol; 120mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1 Vegetable; 3 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 20
Paleo Diet and Menu-Mailer Tips and Hints The Paleo Menu- Mailer is different than any of our other Menu- Mailers in that it is based on the hunter/gatherer principle which provides you with good, basic, healthy food. I strongly suggest you use organic in- season vegetables, organic free- range chicken and eggs, grass- fed beef, pastured pork and wild fish as much as possible. If you don t eat pork, simply substitute chicken and slightly adjust cooking times. We use a soy sauce substitute from time to time called Coco- Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.com not cheap, but it lasts a good long while. And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, Worcestershire sauce, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this. Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixin s (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle Soup OR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients. As with other Menu- Mailers, the Serving Suggestions are double- asterisked (**) on the Shopping Lists and are entirely optional. Leanne s Basic Vinaigrette Makes 1/4 cup 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano Mix all together, use 1 tablespoon per salad. Paleo Menu-Mailer Volume 14, Week 20
Low Carb Menu-Mailer Shopping List Four Servings MENU: Day 1: Chicken and Cashew Stuffed Cabbage, serve with stirfried zucchini, yellow squash and red bell pepper Day 2: Mushroom and Mozzarella Burgers, add a side of Turnip fries Day 3: Bacon and Cauliflower Soup, along with a big spinach salad Day 4: Turkey Burrito Bowls, serve with sliced cucumbers Day 5: Crispy White Fish with Apple Balsamic Salad, add some Cauli-rice Day 6: Lemon Garlic Chicken Stew, with a tossed green salad SHOPPING LIST: PROTEIN Boneless skinless chicken thighs (1 pound) [D1] Chicken breasts with the bone (4 large) [D6] Ground beef (1 1/2 pounds) [D2] Ground turkey (1 pound) [D4] Bacon (1 pound) [D3] Firm white fish fillets, with skin (4 large) [D5] CONDIMENTS Olive oil [D5] Coconut oil [D1] [D2] [D4] Low sodium soy sauce [D1] Hoisin sauce [D1] Salsa, prepared [D4] Balsamic vinegar [D5] Liquid stevia [D5] **Low carb salad dressing [D3] [D6] Volume 14, Week 20 PRODUCE Baby arugula (4 cups) [D5] Romaine lettuce (4 large leaves) [D4] Mixed spring lettuce (1/4 cup) [D2] Cabbage (8 large leaves) [D1] Garlic (10 cloves) [D1] [D2] [D3] [D4] [D5] [D6] Onion (2 1/2 large, 1 small) [D2] [D3] [D4] [D6] Red onion (1/2 small) [D5] Leek (1 large) [D3] Portobello mushroom caps (4 large) [D2] Cauliflower (3 cups, florets) [D3] **Additional [D5] Celery (2 large stalks and 1 cup, chopped) [D3] [D6] Carrots (2 large and 1/4 cup, shredded) [D1] [D6] Parsnip (1 cup, chopped) [D3] Radishes (2 large, sliced) [D4] Avocados (2 medium) [D4] Apple (1 large) [D5] Lemon (1 large) [D6] Thyme (3 teaspoons, chopped) [D1] [D3] **Lettuce (not iceberg) [D6] **Salad veggies [D6] **Spinach [D3] **Zucchini [D1] **Yellow squash [D1] **Red bell pepper [D1] **Cucumbers [D4] CANNED GOODS Low sodium chicken broth (6 cups) [D1] [D3] [D6] 1 (14-ounce) can black beans [D4] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Dried oregano [D5] Ground cumin [D6] **Garlic powder [D2] DRY GOODS Cashews (1/3 cup, chopped) [D1] DAIRY/DAIRY CASE Ghee (1 tablespoon) [D5] Whole milk (2 cups) [D3] 4 (1/4 -inch thick) slices fresh mozzarella cheese [D2] Mozzarella cheese (1/4 cup, shredded) [D4] GLUTEN FREE Soy sauce [D1] Hoisin sauce [D1] Chicken broth [D1] [D3] [D6] Salsa [D4] Balsamic vinegar [D5] Liquid stevia [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. [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. Low Carb Menu-Mailer Volume 14, Week 20
1 tablespoon coconut oil 1 pound boneless, skinless chicken thighs 2 cloves garlic, minced 1/4 cup shredded carrots 2 tablespoons low sodium soy sauce Prep time: 10 minutes Cook time: 25 minutes Chicken and Cashew Stuffed Cabbage COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Day 1 - Serves 4 1/3 cup chopped cashews 8 large cabbage leaves 1 1/2 cups low sodium chicken broth 1/4 cup hoisin sauce 1 teaspoon chopped thyme In a large skillet over medium heat, heat coconut oil. To the skillet, add the chicken and garlic. Cook for 5 minutes until the chicken is brown. To the chicken, add the next 5 ingredients (garlic through salt and pepper). In a large baking dish, place the cabbage leaves in a single layer. Spoon the chicken mixture into the leaves and fold the leaves shut. Place them seam side down in the baking dish. In a large bowl, mix the chicken broth, hoisin sauce and thyme. Pour the broth mixture over the cabbage and place in the oven. Cook for 15 minutes, until leaves are tender. Serve warm. SERVING SUGGESTION: Stir-fried zucchini, yellow squash and red bell pepper. GLUTEN FREE: Make sure soy sauce, chicken broth and hoisin sauce are gluten free. NUTRITION: 271 Calories; 13g Fat; 24g Protein; 15g Carbohydrate; 2g Dietary Fiber; 81mg Cholesterol; 720mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 Vegetable; 1 1/2 Fat; 1/2 Other Carbohydrates. Low Carb Menu-Mailer Volume 14, Week 20
1 1/2 pounds extra lean ground beef 1 small clove garlic, minced 1/2 tablespoon coconut oil Prep time: 10 minutes Cook time: 30 minutes Mushroom and Mozzarella Burgers Day 2 - Serves 4 4 large Portobello mushroom caps 1/2 large onion, sliced 1/4 cup mixed spring lettuce 4 (1/4 inch thick) slices fresh mozzarella cheese COOKING INSTRUCTIONS: In a medium bowl, mix beef, salt, pepper and garlic. Form beef mixture into patties. Heat grill to high heat and place burgers on the grill. Cook for 10 minutes on each side, until burgers reach desired level of doneness. In a large skillet, over medium heat, heat coconut oil. To the skillet, add the mushrooms and onion. Season with sea salt and freshly ground black pepper to taste and cook for 5 minutes, until vegetables are tender. Place burgers on mushrooms and top with cheese, lettuce, onion and serve. SERVING SUGGESTION: Turnip fries (peel turnips and cut into fries ; toss with olive oil and bake on a cookie sheet in a preheated 375-degree oven, turning once until tender. Sprinkle with salt, pepper and garlic powder to taste). GLUTEN FREE: No changes necessary. NUTRITION: 509 Calories; 35g Fat; 39g Protein; 10g Carbohydrate; 2g Dietary Fiber; 130mg Cholesterol; 179mg Sodium. Exchanges: 5 Lean Meat; 2 Vegetable; 4 Fat 1 pound bacon, chopped 1 large leek, chopped 1 small onion, chopped 2 cloves garlic, minced 3 cups cauliflower florets Prep time: 10 minutes Cook time: 30 minutes Bacon and Cauliflower Soup Day 3 - Serves 4 1 cup chopped celery 1 cup chopped parsnip 2 cups whole milk 4 cups low sodium chicken broth 2 teaspoons chopped thyme COOKING INSTRUCTIONS: In a large pot over medium heat, add bacon. Cook for 10 minutes, until crispy. Transfer bacon to a paper towel lined plate. Discard all but 1 tablespoon bacon fat from the pot. To the pot, add the next 6 ingredients (leek through parsnip) and cook for 10 minutes, until vegetables are tender. To the pot, add the next 4 ingredients (salt and pepper through thyme) and the bacon and stir. Reduce heat to low and simmer for 10 minutes, until soup is hot. Serve warm. SERVING SUGGESTION: A big spinach salad. GLUTEN FREE: Make sure chicken broth is gluten free. NUTRITION: 471 Calories; 31g Fat; 33g Protein; 15g Carbohydrate; 2g Dietary Fiber; 61mg Cholesterol; 1497mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Non- Fat Milk; 4 1/2 Fat. Low Carb Menu-Mailer Volume 14, Week 20