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: Creamy Chicken Pitas, with corn on the cob Day 2: Grilled Flank Steak with Nectarines, add steamed broccoli and brown rice Day 3: Easy Cheesy Pasta Primavera, add a big salad and some garlic toast Day 4: Salmon Tacos, with sliced watermelon topped with blueberries and chopped fresh mint Day 5: Parmesan Pork Chops, add grilled eggplant and a big salad Day 6: Beef and Veggie Sloppy Joes, add a big bowl of coleslaw and a bowl of raw baby carrots SHOPPING LIST: MEAT 1 pound boneless skinless chicken breast meat [D1] 1 1/2 pounds lean beef flank steak [D2] 1 pound 95% lean ground beef [D6] 6 (6-oz.) boneless loin pork chops [D5] 1 pound skinless salmon fillets (or buy frozen) [D4] CONDIMENTS Olive oil [D5] Low sodium soy sauce [D2] 1 (16-oz.) jar salsa [D6] Salsa verde (green salsa) (1 cup) [D4] Honey [D2] Red wine (1/4 cup) (or non-alcoholic beer) [D2] **Salad dressing(s) [D3,D5] **Mayonnaise [D6] **Rice vinegar [D6] BAKERY 6 whole wheat pita bread rounds [D1] 12 (6-inch) corn tortillas [D4] 6 whole wheat Kaiser rolls [D6] **Bread for garlic toast [D3] DRY GOODS Sugar [D4] Italian bread crumbs (1/2 cup) [D5] 1 pound Fettuccine pasta [D3] **Brown rice [D2] Volume 13, Week 32 PRODUCE Red skin potatoes, medium (4) [D4] Garlic (5 cloves) [D2,D3,D6] Green onions (12) **[D1,D2,D4] Carrots (3/4 cup shredded) [D6] Baby carrots (20) ** [D3,D6] Asparagus (10 ounces) [D3] Green bell peppers (1 1/4 cups chopped) [D5,D6] Tomatoes (1 cup chopped) [D1] Mushrooms (4 ounces) [D6] Mixed salad greens [D1] Parsley (3 tablespoons chopped) [D3] Cilantro (1/2 cup chopped) [D4] Limes (3 tablespoons juice) [D4] Nectarines (2) [D2] **Corn on the cob [D1] **Broccoli [D2] **Eggplant [D5] **Coleslaw mix [D6] **Lettuce (not Iceberg) [D3,D5] **Salad veggies (your choice) [D3,D5] **Mint [D4] **Watermelon [D4] **Blueberries [D4] CANNED GOODS Low sodium chicken broth (1/4 cup) [D2] Diced tomatoes (2 cups) [D5] 1 (8-oz.) can tomato sauce [D5] Tomato paste (3 tablespoons) [D6] SPICES Dill [D1] Ground ginger [D2] Chili powder [D4] Basil [D6] Oregano [D6] Cayenne pepper [D6] **Garlic powder [D3] VEGETARIAN Non-breaded faux chicken patties [D1,D5] Tempeh [D2] Extra-firm tofu [D4] TVP crumbles [D6] Low sodium vegetable broth [D2] DAIRY/DAIRY CASE Butter, unsalted [D3] Eggs (1) [D5] Light sour cream (1/2 cup) ** [D2,D4] Low fat plain yogurt (1/2 cup) [D1] Feta cheese (1.5 ounces) [D1] Ricotta cheese (1 cup) [D3] Parmesan cheese (1/2 cup plus 3 tablespoons grated) [D3,D5] FREEZER 1 pound skinless salmon fillets (if not using fresh) [D4] Green peas (1 cup) [D1] Lima beans (1 cup) [D3] OTHER Large zipper-topped plastic bags [D2] KOSHER 1 1/2 pounds kosher beef steak [D2] 1 pound kosher ground beef [D6] 6 (6-oz.) boneless skinless chicken breast halves [D5] Parmesan-flavored rice sprinkles [D5] Soy yogurt [D1] Soy cheese [D1] GLUTEN FREE Yogurt [D1] Pita bread rounds [D1] Tortillas [D4] Wine/beer [D2] Soy sauce [D2] Salsa [D4,D6] Chicken broth [D2] Canned diced tomatoes [D5] Tomato paste [D6] Tomato sauce [D5] Gluten free pasta [D3] Gluten free bread crumbs OR bread [D5] Gluten free 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 13, Week 32
DO-AHEAD TIP: Cook and chop chicken (or use leftover chicken) Creamy Chicken Pitas Day 1 - Serves 6 INGREDIENTS: 1 pound boneless skinless chicken meat, cooked and chopped 1 cup frozen peas 1 cup chopped tomatoes 3 green onions, sliced 1 1/2 ounces Feta cheese, crumbled 1/2 cup low fat plain yogurt 1 1/2 teaspoons dried dill 6 whole wheat pita bread rounds, halved Mixed salad greens COOKING INSTRUCTIONS: In a large bowl, combine chicken, peas, tomatoes, green onion and Feta cheese; stir in yogurt and dill. Line pita bread halves with salad greens and fill with chicken mixture. A simple and light dinner! SERVING SUGGESTION: Serve corn on the cob on the side. VEGETARIAN: Use non-breaded faux chicken patties. KOSHER: Use soy yogurt and your favorite soy cheese. GLUTEN FREE: Make sure yogurt and pita bread rounds are gluten free. NUTRITION: Per Serving: 315 Calories; 5g Fat; 28g Protein; 43g Carbohydrate; 7g Dietary Fiber; 51mg Cholesterol; 517mg Sodium. Exchanges: 2 1/2 Grain (Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat. DO-AHEAD TIP: Marinate flank steak for at least 4 hours but no longer than 24 hours (see recipe). Grilled Flank Steak INGREDIENTS: 1/4 cup red wine OR non-alcoholic beer 1/4 cup low sodium soy sauce 1/4 cup low sodium chicken broth 1/4 cup honey Day 2 - Serves 6 1/2 teaspoon ground ginger 3 green onions, sliced 1 clove garlic, pressed 1 1/2 pounds lean beef flank steak 2 nectarines, each cut into 8 pieces COOKING INSTRUCTIONS: In a large zipper-topped plastic bag, combine all ingredients, except beef and nectarines. Make cuts about 1/2 inch apart and 1/8 inch deep in a diamond pattern in both sides of beef; add to marinade, seal the bag and turn to coat. Refrigerate, turning occasionally, for at least 4 hours but no longer than 24 hours. Preheat indoor or outdoor grill to MEDIUM. Remove beef from marinade; reserve marinade. Grill beef, covered, 12 to 14 minutes for medium doneness, brushing occasionally with marinade and turning once. Add nectarines to the grill for the last 5 minutes of grilling time, turning once and brushing frequently with marinade. Discard any remaining marinade. Allow beef to rest on a cutting board for 10 to 15 minutes to redistribute its juices then slice across the grain (diagonally). Serve with nectarines. SERVING SUGGESTION: Steamed broccoli and brown rice topped with a dollop of light sour cream and chopped green onions. VEGETARIAN: Use tempeh instead of flank steak and adjust grilling time. Use vegetable broth instead of chicken broth. KOSHER: Make sure beef is certified kosher. GLUTEN FREE: Make sure wine/beer, soy sauce and chicken broth are gluten free. NUTRITION: Per Serving: 259 Calories; 9g Fat; 25g Protein; 19g Carbohydrate; 1g Dietary Fiber; 57mg Cholesterol; 513mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat; 1 Other Carbohydrates. Classic Menu-Mailer Volume 13, Week 32
INGREDIENTS: 1 cup frozen lima beans 20 baby carrots, cut into quarters lengthwise 10 ounces asparagus, trimmed and cut into 1-inch pieces 1 pound Fettuccine pasta 2 tablespoons unsalted butter Easy Cheesy Pasta Primavera Day 3 - Serves 6 2 cloves garlic, pressed Salt and pepper, to taste 1/2 cup grated Parmesan cheese 3 tablespoons chopped parsley 1 cup Ricotta cheese COOKING INSTRUCTIONS: Bring a large pot of salted water to a boil. Add lima beans and carrots and cook for 4 minutes. Add asparagus and cook for 1 minute longer. Using a slotted spoon, remove vegetables and rinse in ice water to stop the cooking process. Add pasta to cooking water and cook according to package directions; drain, reserving 1/2 cup of the cooking liquid. While pasta is cooking, melt the butter in a large skillet over medium-high heat; add garlic and saute until fragrant, 1 minute. Add vegetables, season with salt and pepper and saute until tender-crisp, 3 to 4 minutes. Add cooked and drained pasta and 1/4 cup of the reserved cooking liquid; toss well. Transfer to a large, shallow serving bowl and toss with Parmesan and parsley. Add Ricotta cheese to the hot pasta, by spoonfuls; season with salt and pepper and toss gently to combine. If pasta appears dry, drizzle in a little more cooking water. Serve immediately. SERVING SUGGESTION: A big salad and some garlic toast. VEGETARIAN: No changes necessary. KOSHER: No changes necessary. GLUTEN FREE: Make sure pasta is gluten free. NUTRITION: Per Serving: 473 Calories; 13g Fat; 20g Protein; 69g Carbohydrate; 4g Dietary Fiber; 36mg Cholesterol; 222mg Sodium. Exchanges: 4 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 1/2 Fat. Classic Menu-Mailer Volume 13, Week 32
INGREDIENTS: 4 medium red potatoes, cubed 1 1/2 teaspoons chili powder 3/4 teaspoon sugar 1/2 teaspoon salt, divided 1 pound skinless salmon fillets Salmon Tacos Day 4 - Serves 6 1 cup green salsa (salsa verde) 3 tablespoons lime juice 6 green onions, thinly sliced 1/2 cup chopped cilantro 12 (6-inch) corn tortillas, warmed 1/2 cup light sour cream COOKING INSTRUCTIONS: Cook potatoes in enough boiling salted water to cover for 15 minutes or until tender; drain and cool. In a small bowl, combine chili powder, sugar and 1/4 teaspoon of salt. Rinse salmon, pat dry, rub chili powder mixture into it and place it on the greased rack of an uncovered grill over medium heat. Grill for 4 to 6 minutes per 1/2-inch of thickness or until fish flakes easily when tested with a fork, turning once. Cool salmon slightly then break it into chunks. In a medium bowl, stir together salsa, lime juice and remaining salt. Add potatoes, salmon, green onions and cilantro; toss gently. Divide mixture evenly among warmed tortillas; top with sour cream and enjoy! SERVING SUGGESTION: Sliced watermelon topped with blueberries and chopped fresh mint. VEGETARIAN: Use extra-firm tofu. KOSHER: No changes necessary. GLUTEN FREE: Make sure salsa and tortillas are gluten free. NUTRITION: Per Serving: 260 Calories; 4g Fat; 19g Protein; 36g Carbohydrate; 4g Dietary Fiber; 41mg Cholesterol; 452mg Sodium. Exchanges: 2 Grain (Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates. INGREDIENTS: 1 egg, beaten 1/2 cup Italian-style bread crumbs 3 tablespoons grated Parmesan cheese 6 (6-oz.) boneless loin pork chops, trimmed Parmesan Pork Chops Day 5 - Serves 6 2 cups canned diced tomatoes 1 (8-oz.) can tomato sauce 1/2 cup chopped green bell pepper Olive oil COOKING INSTRUCTIONS: Beat the egg in a shallow bowl. On a plate, combine bread crumbs and cheese. Dip chops in egg then coat with crumb mixture. Coat a large skillet (with a tight-fitting lid) with olive oil and put over medium heat; add chops and cook for about 5 minutes, turning once, until brown. Stir in remaining ingredients; bring to a boil then reduce heat, cover and simmer for 10 to 12 minutes, stirring occasionally, until chops are cooked through. SERVING SUGGESTION: Grilled eggplant and a big salad. VEGETARIAN: Use non-breaded faux chicken patties. KOSHER: Use boneless skinless chicken breast halves instead of pork chops and use Parmesan-flavored rice sprinkles. GLUTEN FREE: Make sure tomatoes and tomato sauce are gluten free. Use gluten free bread crumbs or make your own using gluten free bread. NUTRITION: Per Serving: 292 Calories; 9g Fat; 36g Protein; 15g Carbohydrate; 3g Dietary Fiber; 114mg Cholesterol; 888mg Sodium. Exchanges: 1/2 Grain (Starch); 4 1/2 Lean Meat; 1/2 Vegetable. Classic Menu-Mailer Volume 13, Week 32
INGREDIENTS: 1 pound 95% lean ground beef 1 (16-oz.) jar salsa 4 ounces mushrooms, sliced 3/4 cup shredded carrot 3/4 cup chopped green bell pepper 3 tablespoons tomato paste Beef and Veggie Sloppy Joes Day 6 - Serves 6 1 teaspoon dried basil, crushed 1/2 teaspoon dried oregano, crushed 1/4 teaspoon salt 1/8 teaspoon cayenne pepper 2 cloves garlic, pressed 6 whole wheat Kaiser rolls, split and toasted COOKING INSTRUCTIONS: Cook beef in a large skillet over medium heat until brown, stirring to break meat into pieces; drain and blot off any excess fat; transfer to a slow cooker and add remaining ingredients, except rolls; stir to combine. Cover and cook on LOW for 8 to 10 hours or on HIGH for 4 to 5 hours. SERVING SUGGESTION: A big bowl of coleslaw (use a ready-made mix and toss with mayo and a little rice vinegar). Add a bowl of raw baby carrots to the table. VEGETARIAN: Use TVP crumbles. KOSHER: Make sure beef is certified kosher. GLUTEN FREE: Make sure salsa and tomato paste are gluten free. Use gluten free rolls. NUTRITION: Per Serving 347 Calories; 3g Fat; 13g Protein; 32g Carbohydrate; 5g Dietary Fiber; 21mg Cholesterol; 740mg Sodium. Exchanges: 0 Grain (Starch); 2 Vegetable; 0 Fat. Points: 6 Classic Menu-Mailer Volume 13, Week 32
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Creamy Chicken Pitas, with corn on the cob Day 2: Grilled Flank Steak with Nectarines, add steamed broccoli and brown rice Day 3: Easy Cheesy Pasta Primavera, add a big salad and some garlic toast Day 4: Salmon Tacos, with sliced watermelon topped with blueberries and chopped fresh mint Day 5: Parmesan Pork Chops, add grilled eggplant and a big salad Day 6: Beef and Veggie Sloppy Joes, add a big bowl of coleslaw and a bowl of raw baby carrots SHOPPING LIST: MEAT 1/3 pound boneless skinless chicken breast meat [D1] 1/2 pound lean beef flank steak [D2] 1/3 pound 95% lean ground beef [D6] 2 (6-oz.) boneless loin pork chops [D5] 1/3 pound skinless salmon fillets (or buy frozen) [D4] CONDIMENTS Olive oil [D5] Low sodium soy sauce [D2] 1/3 (16-oz.) jar salsa [D6] Salsa verde (green salsa) (1 cup) [D4] Honey [D2] Red wine (1 1/2 tablespoons) (or use non-alcoholic beer) [D2] **Salad dressing(s) (your choice) [D3,D5] **Mayonnaise [D6] **Rice vinegar [D6] SPICES Dill [D1] Ground ginger [D2] Chili powder [D4] Basil [D6] Oregano [D6] Cayenne pepper [D6] **Garlic powder [D3] Volume 13, Week 32 PRODUCE Red skin potatoes, medium (2) [D4] Garlic (2 cloves) [D2,D3,D6] Green onions (3) **[D1,D2,D4] Carrots (1/4 cup shredded) [D6] Baby carrots (6) **Additional [D3,D6] Asparagus (4 ounces) [D3] Green bell peppers (3/4 cup) [D5,D6] Tomatoes (1/3 cup chopped) [D1] Mushrooms (1 1/2 ounces) [D6] Mixed salad greens [D1] Parsley (1 tablespoon chopped) [D3] Cilantro (3 tablespoons chopped) [D4] Limes (1 tablespoon juice) [D4] Nectarines (1) [D2] **Corn on the cob [D1] **Broccoli [D2] **Eggplant [D5] **Coleslaw mix [D6] **Lettuce (not Iceberg) [D3,D5] **Salad veggies (your choice) [D3,D5] **Mint [D4] **Watermelon [D4] **Blueberries [D4] CANNED GOODS Low sodium chicken broth (1 1/2 tablespoons) [D2] Diced tomatoes (3/4 cups) [D5] 1/3 (8-oz.) can tomato sauce [D5] Tomato paste (1 tablespoon) [D6] DAIRY/DAIRY CASE Butter, unsalted [D3] Eggs (1) [D5] Light sour cream (3 tbls) ** [D2,D4] Low fat plain yogurt (3 tbls) [D1] Feta cheese (1/2 ounce) [D1] Ricotta cheese (1/3 cup) [D3] Parmesan cheese (4 tbls grated) [D3,D5] FREEZER 1/3 pound skinless salmon fillets (if not using fresh) [D4] Green peas (1 cup) [D1] Lima beans (1 cup) [D3] OTHER Large zipper-topped plastic bags [D2] DRY GOODS Sugar [D4] Italian-style bread crumbs (3 tablespoons) [D5] 1 pound Fettuccine pasta [D3] **Brown rice [D2] BAKERY 2 whole wheat pita bread rounds [D1] 4 (6-inch) corn tortillas [D4] 2 whole wheat Kaiser rolls [D6] **Bread for garlic toast [D3] VEGETARIAN Non-breaded faux chicken patties [D1,D5] Tempeh [D2] Extra-firm tofu [D4] TVP crumbles [D6] Low sodium vegetable broth [D2] KOSHER 1/2 pound kosher beef steak [D2] 1/3 pound kosher ground beef [D6] 2 (6-oz.) boneless skinless chicken breast halves [D5] Parmesan-flavored rice sprinkles [D5] Soy yogurt [D1] Soy cheese [D1] GLUTEN FREE Yogurt [D1] Pita bread rounds [D1] Tortillas [D4] Wine/beer [D2] Soy sauce [D2] Salsa [D4,D6] Chicken broth [D2] Canned diced tomatoes [D5] Tomato paste [D6] Tomato sauce [D5] Gluten free pasta [D3] Gluten free bread crumbs [D5] Gluten free 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 13, Week 32
DO-AHEAD TIP: Cook and chop chicken (or use leftover chicken) Creamy Chicken Pitas Day 1 - Serves 2 INGREDIENTS: 1/3 pound boneless skinless chicken meat, cooked and chopped 1/3 cup frozen peas 1/3 cup chopped tomatoes 1 green onion, sliced 1/2 ounce Feta cheese, crumbled 3 tablespoons low fat plain yogurt 1/2 teaspoon dried dill 2 whole wheat pita bread rounds, halved Mixed salad greens COOKING INSTRUCTIONS: In a large bowl, combine chicken, peas, tomatoes, green onion and Feta cheese; stir in yogurt and dill. Line pita bread halves with salad greens and fill with chicken mixture. A simple and light dinner! SERVING SUGGESTION: Serve corn on the cob on the side. VEGETARIAN: Use non-breaded faux chicken patties. KOSHER: Use soy yogurt and your favorite soy cheese. GLUTEN FREE: Make sure yogurt and pita bread rounds are gluten free. NUTRITION: Per Serving: 315 Calories; 5g Fat; 28g Protein; 43g Carbohydrate; 7g Dietary Fiber; 51mg Cholesterol; 517mg Sodium. Exchanges: 2 1/2 Grain (Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat. DO-AHEAD TIP: Marinate flank steak for at least 4 hours but no longer than 24 hours (see recipe). Grilled Flank Steak INGREDIENTS: 1 1/2 tablespoons red wine OR non-alcoholic beer 1 1/2 tablespoons low sodium soy sauce 1 1/2 tablespoons low sodium chicken broth 1 1/2 tablespoons honey Day 2 - Serves 2 1/2 teaspoon ground ginger 1 green onion, sliced 1/2 clove garlic, pressed 1/2 pound lean beef flank steak 1 nectarine, each cut into 8 pieces COOKING INSTRUCTIONS: In a large zipper-topped plastic bag, combine all ingredients, except beef and nectarines. Make cuts about 1/2 inch apart and 1/8 inch deep in a diamond pattern in both sides of beef; add to marinade, seal the bag and turn to coat. Refrigerate, turning occasionally, for at least 4 hours but no longer than 24 hours. Preheat indoor or outdoor grill to MEDIUM. Remove beef from marinade; reserve marinade. Grill beef, covered, 12 to 14 minutes for medium doneness, brushing occasionally with marinade and turning once. Add nectarines to the grill for the last 5 minutes of grilling time, turning once and brushing frequently with marinade. Discard any remaining marinade. Allow beef to rest on a cutting board for 10 to 15 minutes to redistribute its juices then slice across the grain (diagonally). Serve with nectarines. SERVING SUGGESTION: Steamed broccoli and brown rice topped with a dollop of light sour cream and chopped green onions. VEGETARIAN: Use tempeh instead of flank steak and adjust grilling time. Use vegetable broth instead of chicken broth. KOSHER: Make sure beef is certified kosher. GLUTEN FREE: Make sure wine/beer, soy sauce and chicken broth are gluten free. NUTRITION: Per Serving: 259 Calories; 9g Fat; 25g Protein; 19g Carbohydrate; 1g Dietary Fiber; 57mg Cholesterol; 513mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat; 1 Other Carbohydrates. Classic Menu-Mailer Volume 13, Week 32
INGREDIENTS: 1/3 cup frozen lima beans 6 baby carrots, cut into quarters lengthwise 3 ounces asparagus, trimmed and cut into 1-inch pieces 1/3 pound Fettuccine pasta 2 teaspoons unsalted butter Easy Cheesy Pasta Primavera Day 3 - Serves 2 1 clove garlic, pressed Salt and pepper, to taste 3 tablespoons grated Parmesan cheese 1 tablespoon chopped parsley 1/3 cup Ricotta cheese COOKING INSTRUCTIONS: Bring a large pot of salted water to a boil. Add lima beans and carrots and cook for 4 minutes. Add asparagus and cook for 1 minute longer. Using a slotted spoon, remove vegetables and rinse in ice water to stop the cooking process. Add pasta to cooking water and cook according to package directions; drain, reserving 3 tablespoons of the cooking liquid. While pasta is cooking, melt the butter in a large skillet over medium-high heat; add garlic and saute until fragrant, 1 minute. Add vegetables, season with salt and pepper and saute until tender-crisp, 3 to 4 minutes. Add cooked and drained pasta and 1 1/2 tablespoons of the reserved cooking liquid; toss well. Transfer to a large, shallow serving bowl and toss with Parmesan and parsley. Add Ricotta cheese to the hot pasta, by spoonfuls; season with salt and pepper and toss gently to combine. If pasta appears dry, drizzle in a little more cooking water. Serve immediately. SERVING SUGGESTION: A big salad and some garlic toast. VEGETARIAN: No changes necessary. KOSHER: No changes necessary. GLUTEN FREE: Make sure pasta is gluten free. NUTRITION: Per Serving: 473 Calories; 13g Fat; 20g Protein; 69g Carbohydrate; 4g Dietary Fiber; 36mg Cholesterol; 222mg Sodium. Exchanges: 4 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 1/2 Fat. Classic Menu-Mailer Volume 13, Week 32
INGREDIENTS: 2 medium red potatoes, cubed 1/2 teaspoons chili powder 1/4 teaspoon sugar 1/8 teaspoon salt, divided 1/3 pound skinless salmon fillets Salmon Tacos Day 4 - Serves 2 1/3 cup green salsa (salsa verde) 1 tablespoon lime juice 2 green onions, thinly sliced 3 tablespoons chopped cilantro 4 (6-inch) corn tortillas, warmed 3 tablespoons light sour cream COOKING INSTRUCTIONS: Cook potatoes in enough boiling salted water to cover for 15 minutes or until tender; drain and cool. In a small bowl, combine chili powder, sugar and 1/8 teaspoon of salt. Rinse salmon, pat dry, rub chili powder mixture into it and place it on the greased rack of an uncovered grill over medium heat. Grill for 4 to 6 minutes per 1/2-inch of thickness or until fish flakes easily when tested with a fork, turning once. Cool salmon slightly then break it into chunks. In a medium bowl, stir together salsa, lime juice and remaining salt. Add potatoes, salmon, green onions and cilantro; toss gently. Divide mixture evenly among warmed tortillas; top with sour cream and enjoy! SERVING SUGGESTION: Sliced watermelon topped with blueberries and chopped fresh mint. VEGETARIAN: Use extra-firm tofu. KOSHER: No changes necessary. GLUTEN FREE: Make sure salsa and tortillas are gluten free. NUTRITION: Per Serving: 260 Calories; 4g Fat; 19g Protein; 36g Carbohydrate; 4g Dietary Fiber; 41mg Cholesterol; 452mg Sodium. Exchanges: 2 Grain (Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates. INGREDIENTS: 1 egg, beaten 3 tablespoons Italian-style bread crumbs 1 tablespoon grated Parmesan cheese 2 (6-oz.) boneless loin pork chops, trimmed Parmesan Pork Chops Day 5 - Serves 2 3/4 cup canned diced tomatoes 1/3 (8-oz.) can tomato sauce 3 tablespoons chopped green bell pepper Olive oil to coat skillet COOKING INSTRUCTIONS: Beat the egg in a shallow bowl. On a plate, combine bread crumbs and cheese. Dip chops in egg then coat with crumb mixture. Coat a large skillet (with a tight-fitting lid) with olive oil and put over medium heat; add chops and cook for about 5 minutes, turning once, until brown. Stir in remaining ingredients; bring to a boil then reduce heat, cover and simmer for 10 to 12 minutes, stirring occasionally, until chops are cooked through. SERVING SUGGESTION: Grilled eggplant and a big salad. VEGETARIAN: Use non-breaded faux chicken patties. KOSHER: Use boneless skinless chicken breast halves instead of pork chops and use Parmesan-flavored rice sprinkles. GLUTEN FREE: Make sure tomatoes and tomato sauce are gluten free. Use gluten free bread crumbs or make your own using gluten free bread. NUTRITION: Per Serving: 292 Calories; 9g Fat; 36g Protein; 15g Carbohydrate; 3g Dietary Fiber; 114mg Cholesterol; 888mg Sodium. Exchanges: 1/2 Grain (Starch); 4 1/2 Lean Meat; 1/2 Vegetable. Classic Menu-Mailer Volume 13, Week 32
INGREDIENTS: 1/3 pound 95% lean ground beef 1/3 (16-oz.) jar salsa 1 1/2 ounces mushrooms, sliced 1/4 cup shredded carrot 1/4 cup chopped green bell pepper 1 tablespoon tomato paste Beef and Veggie Sloppy Joes Day 6 - Serves 2 1/3 teaspoon dried basil, crushed 1/8 teaspoon dried oregano, crushed 1/8 teaspoon salt Pinch of cayenne pepper 1 clove garlic, pressed 2 whole wheat Kaiser rolls, split and toasted COOKING INSTRUCTIONS: Cook beef in a large skillet over medium heat until brown, stirring to break meat into pieces; drain and blot off any excess fat; transfer to a slow cooker and add remaining ingredients, except rolls; stir to combine. Cover and cook on LOW for 8 to 10 hours or on HIGH for 4 to 5 hours. SERVING SUGGESTION: A big bowl of coleslaw (use a ready-made mix and toss with mayo and a little rice vinegar). Add a bowl of raw baby carrots to the table. VEGETARIAN: Use TVP crumbles. KOSHER: Make sure beef is certified kosher. GLUTEN FREE: Make sure salsa and tomato paste are gluten free. Use gluten free rolls. NUTRITION: Per Serving 347 Calories; 3g Fat; 13g Protein; 32g Carbohydrate; 5g Dietary Fiber; 21mg Cholesterol; 740mg Sodium. Exchanges: 0 Grain (Starch); 2 Vegetable; 0 Fat. Points: 6 Classic Menu-Mailer Volume 13, Week 32
Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Grilled Chicken Berry Salad, Serve with steamed broccoli Day 2: Ribeye with Seasoned Grilled Vegetables, with a side of Faux-Tay-Toes and Garlicky Stir- Fried Baby Spinach Day 3: Peach and Pork Skewers with Cilantro Vinaigrette, add Cauli-Rice and Shredded Brussels Sprouts Day 4: Balsamic Oregano Tuna Steaks, with Zucchini Pasta Day 5: Hawaiian Turkey Burgers, serve with baby Spinach-Beet Salad and steamed Broccoli Day 6: Zesty Tomato Sauce Chicken Thighs, add a Big Salad tossed with Leanne s Basic Vinaigrette SHOPPING LIST: PROTEIN Skinless boneless chicken breasts (2) [D1] Ribeye steaks (4, 6 to 8 ounces) [D2] Pork tenderloin (1 pound) [D3] Tuna steaks (4, 6 ounce) [D4] Ground Turkey (1 1/2 pounds) [D5] Boneless skinless chicken thighs (2 pounds) [D6] DRY GOODS Coconut flour [D4] Volume 13, Week 32 PRODUCE Spring mix lettuce (4 cups) [D1] Green bell peppers (3) [D1, D3, D5] Onions (2 large, 2 small) [D1, D2, D3, D6] Blueberries (1/2 cup) [D1] Strawberries (1/2 cup) [D1] Avocado (1 large) [D1] Zucchini (3 large) [D2] **Additional [D4] Peaches (2 large) [D3] Cilantro (1 bunch) [D3] Lemons (2) [D3, D6] Garlic (1 large head) [D3, D4, D6] **Additional [D2, D6] Oregano (1 bunch) [D4] Kale (4 cups) [D4] Green onion (1 bunch) [D5] Ginger root (1 small piece) [ D5] Pineapple (1) [D5] Romaine lettuce (1 large head) [D5] Carrot (1 large) [D6] Celery (1 medium stalk) [D6] **Cauliflower [D2, D3, D4] **Baby spinach [D2] **Brussels sprouts [D3] **Baby spinach [D5] **Beets [D5] **Broccoli [D1][D5] **Lettuce (not iceberg) [D6] **Salad veggies of your choosing [D6] CANNED GOODS Unsweetened coconut cream (14 ounces) [D1] Diced tomatoes (14 ounces) [D6] Low sodium chicken broth (14 ounces) [D6] **Additional [D3] CONDIMENTS Dijon mustard [D1] Apple cider vinegar [D1] Raw honey [D1, D3] Olive oil [D2, D3, D4] Coconut aminos [D2] Balsamic vinegar [D4] Your favorite Paleo barbeque sauce [D5] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Chili powder [D2] Garlic powder [D2] Dried parsley [D6] **Dried basil [D6] **Dried oregano [D6] DAIRY/DAIRY CASE Eggs (half dozen) [D1] Ghee [D2] FREEZER Unsweetened peaches (2 cups) [D3] OTHER Bamboo skewers [D3] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [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 13, Week 32
INGREDIENTS: 2 large boneless skinless chicken breasts Sea salt and freshly ground black pepper to taste 4 cups spring mix lettuce 1/2 large bell pepper, sliced 1/4 cup chopped onion 1/2 cup blueberries Grilled Chicken Berry Salad Day 1 - Serves 4 1/2 cup sliced strawberries 4 large hard boiled eggs, sliced 1/2 large avocado 1/4 cup unsweetened coconut cream 2 tablespoons Dijon mustard 1 1/2 tablespoons apple cider vinegar 1 tablespoon raw honey COOKING INSTRUCTIONS: Preheat outdoor grill to medium high. Season chicken with salt and pepper and grill for 8 to 10 minutes on each side, until chicken is white in the center. In a large bowl, toss the next 6 ingredients (lettuce through eggs). Slice Chicken and place on top of the tossed salad. In a food processor, blend the avocado, coconut cream, Dijon mustard, vinegar, honey and salt and pepper. Blend until smooth, pour over the salad and serve. SERVING SUGGESTION: Serve with steamed broccoli NUTRITION: Per Serving : 338 Calories; 15g Fat; 36g Protein; 14g Carbohydrate; 3g Dietary Fiber; 280mg Cholesterol; 242mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 2 Fat; 1/2 Other Carbohydrates. INGREDIENTS: 4 tablespoons ghee, melted Sea salt and freshly ground black pepper to taste 4 (6 to 8 ounce) Ribeye steaks 2 large zucchini, sliced into spears Ribeye with Seasoned Grilled Vegetables Day 2 - Serves 4 1 large onion, thickly sliced 1 tablespoon olive oil 2 tablespoons coconut aminos 1 teaspoon chili powder 1 teaspoon garlic powder COOKING INSTRUCTIONS: Preheat outdoor grill to medium high heat. Rub Ribeyes with ghee, salt, and pepper, and grill for 5 to 7 minutes per side or until cooked to your desired doneness. In a large bowl mix the remaining ingredients (zucchini through garlic powder) and salt and pepper. Place veggies on the grill and cook for 3 to 5 minutes per side until each side is slightly charred and tender. Serve each steak with a side of vegetables and enjoy. SERVING SUGGESTION: Faux-Tay-Toes (Steam cauliflower till tender; drain; mash with grass fed butter, salt and pepper to taste till you get a mashed potatoes texture) and Garlicky Stir-Fried Baby Spinach (Heat 1 tablespoon olive oil in a large skillet over medium heat; add 1 clove pressed garlic and cook for 1 minute. Gradually add 1 (10-oz) package baby spinach; cook, turning with tongs, until slightly wilted; drizzle with a little balsamic vinegar and sprinkle with salt and pepper to taste) NUTRITION: Per Serving : 1372 Calories; 113g Fat; 78g Protein; 6g Carbohydrate; 2g Dietary Fiber; 296mg Cholesterol; 260mg Sodium. Exchanges: 0 Grain(Starch); 10 1/2 Lean Meat; 1 Vegetable; 15 Fat. Paleo Menu-Mailer Volume 13, Week 32
INGREDIENTS: 1 (1-pound) pork tenderloin, chopped 1 small onion, chopped 1 medium bell pepper, chopped 2 cups frozen unsweetened peaches, thawed 1 cup cilantro, chopped Peach and Pork Skewers with Cilantro Vinaigrette Day 3 - Serves 4 COOKING INSTRUCTIONS: Preheat outdoor grill to medium high heat. In a large bowl, mix the pork, onion, pepper and peaches. 1 lemon, juiced 1 tablespoon honey Sea salt and freshly ground black pepper to taste 2 tablespoons olive oil 1 large clove garlic, minced In a small bowl, mix the remaining ingredients (cilantro through garlic) to make your dressing. Pour the dressing over the pork and vegetables and cover. Refrigerate for at least an hour. Thread the pork, onion, pepper and peaches alternately onto skewers. Heat grill to high heat. Place skewers onto the grill and cook each side for 10 minutes, until the vegetables are tender and the pork is white in the center. Serve warm. SERVING SUGGESTION: Cauli-Rice (Steam cauliflower till tender; drain; mash with grass fed butter, salt and pepper to taste till you get a mashed potatoes texture. 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) and Shredded Brussels Sprouts NUTRITION: Per Serving : 277 Calories; 11g Fat; 26g Protein; 19g Carbohydrate; 3g Dietary Fiber; 74mg Cholesterol; 74mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates. INGREDIENTS: 4 tuna steaks 4 tablespoons balsamic vinegar 4 tablespoons olive oil (divided) Balsamic Oregano Tuna Steaks Day 4 - Serves 4 2 tablespoons chopped oregano 1 small clove garlic, minced Sea salt and freshly ground black pepper to taste 4 cups chopped kale COOKING INSTRUCTIONS: In a small bowl mix the vinegar, 2 tablespoons olive oil, oregano, 1 clove minced garlic and salt and pepper. Place tuna in a large zipper topped plastic bag, pour sauce over the tuna and seal. Place in refrigerator for 2 to 4 hours. At time of cooking, preheat grill to high heat. Remove tuna from bag and marinade and place tuna on grill. Cook for 6 to 8 minutes on each side until steaks are to desired doneness. SERVING SUGGESTION: Zucchini Pasta (Julienne or cut large zucchini lengthwise into thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slightly limp) Paleo Menu-Mailer Volume 13, Week 32
NUTRITION: Per Serving : 410 Calories; 23g Fat; 42g Protein; 10g Carbohydrate; 2g Dietary Fiber; 65mg Cholesterol; 96mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 3 Fat. INGREDIENTS: 1 1/2 pounds ground turkey 1/4 cup coconut flour 1/4 cup minced bell pepper 1/4 cup chopped green onion Hawaiian Turkey Burgers Day 5 - Serves 4 1 teaspoon grated ginger Sea salt and freshly ground black pepper to taste 4 pineapple slices 4 tablespoons prepared barbecue sauce 8 large romaine lettuce leaves COOKING INSTRUCTIONS: Preheat outdoor grill to medium high. In a large bowl, mix the first 6 ingredients (turkey through salt and pepper). Form turkey into patties. Place turkey burgers onto grill. Cook for 8 to 10 minutes on each side, and then place the pineapple slice on top of the burger and cook for 5 more minutes. Use lettuce leaves as buns and slather burgers with 1 tablespoon barbecue sauce each and serve! SERVING SUGGESTION: Baby Spinach-Beet Salad (Remove stems from baby spinach; roughly slice then place in a large bowl. Slice cooked or raw beets into matchsticks and arrange over baby spinach. Drizzle with extra virgin olive oil and balsamic vinegar) and steamed Broccoli. NUTRITION: Per Serving : 706 Calories; 17g Fat; 51g Protein; 108g Carbohydrate; 39g Dietary Fiber; 90mg Cholesterol; 397mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 8 Vegetable; 4 Fruit; 0 Fat; 0 Other Carbohydrates INGREDIENTS: 1 (14 ounce) can diced tomatoes 1 teaspoon lemon zest 2 tablespoons lemon juice 1/2 cup low sodium chicken broth 1 large carrot, chopped Zesty Tomato Sauce Chicken Thighs Day 6 - Serves 4 1 medium stalk celery, chopped 1 small onion, chopped 1 tablespoon dried parsley 2 teaspoons minced garlic Sea salt and freshly ground black pepper to taste 2 pounds boneless skinless chicken thighs Paleo Menu-Mailer Volume 13, Week 32
COOKING INSTRUCTIONS: In a large crock cooker, add all the ingredients and stir well. Cover and cook on LOW for 6 to 8 hours until the chicken is very fork tender. Serve warm. SERVING SUGGESTION: One Big Salad tossed with Leanne s Basic Vinaigrette (In a large bowl, toss together torn lettuce (not Iceberg - no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.) NUTRITION: Per Serving : 206 Calories; 5g Fat (24.0% calories from fat); 28g Protein; 11g Carbohydrate; 2g Dietary Fiber; 107mg Cholesterol; 202mg Sodium. Exchanges: 4 Lean Meat; 2 Vegetable; 0 Fruit. 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. Paleo Menu-Mailer Volume 13, Week 32
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 13, Week 32
Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Grilled Chicken Berry Salad, Serve with steamed broccoli Day 2: Ribeye with Seasoned Grilled Vegetables, with a side of Faux-Tay-Toes and Garlicky Stir- Fried Baby Spinach Day 3: Peach and Pork Skewers with Cilantro Vinaigrette, add Cauli-Rice and Shredded Brussels Sprouts Day 4: Balsamic Oregano Tuna Steaks, with Zucchini Pasta Day 5: Hawaiian Turkey Burgers, serve with baby Spinach-Beet Salad and steamed Broccoli Day 6: Zesty Tomato Sauce Chicken Thighs, add a Big Salad tossed with Leanne s Basic Vinaigrette SHOPPING LIST: PROTEIN Skinless boneless chicken breasts (1) [D1] Ribeye steaks (2-6 to 8 ounces) [D2] Pork tenderloin (1/2 pound) [D3] Tuna steaks (2, 6 ounce) [D4] Ground Turkey (3/4 pound) [D5] Boneless skinless chicken thighs (1 pound) [D6] CANNED GOODS Unsweetened coconut cream (7 ounces) [D1] Diced tomatoes (7 ounces) [D6] Low sodium chicken broth (7 ounces) [D6] **Additional [D3] Volume 13, Week 32 PRODUCE Spring mix lettuce (2 cups) [D1] Green bell peppers (1 1/2) [D1, D3, D5] Onions (1 large, 1 small) [D1, D2, D3, D6] Blueberries (1/4 cup) [D1] Strawberries (1/4 cup) [D1] Avocado (1/2 large) [D1] Zucchini (1 1/2 large) [D2] **Additional [D4] Peaches (1 large) [D3] Cilantro (1/2 bunch) [D3] Lemons (1) [D3, D6] Garlic (1/2 large head) [D3, D4, D6] **Additional [D2, D6] Oregano (1/2 bunch) [D4] Kale (2 cups) [D4] Green onion (1/2 bunch) [D5] Ginger root (1/2 small piece) [ D5] Pineapple (1/2) [D5] Romaine lettuce (1/2 large head) [D5] Carrot (1/2 large) [D6] Celery (1/2 medium stalk) [D6] **Cauliflower [D2, D3, D4] **Baby spinach [D2] **Brussels sprouts [D3] **Baby spinach [D5] **Beets [D5] **Broccoli [D1][D5] **Lettuce (not iceberg) [D6] **Salad veggies of your choosing [D6] OTHER Bamboo skewers [D3] CONDIMENTS Dijon mustard [D1] Apple cider vinegar [D1] Raw honey [D1, D3] Olive oil [D2, D3, D4] Coconut aminos [D2] Balsamic vinegar [D4] Your favorite Paleo barbeque sauce [D5] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Chili powder [D2] Garlic powder [D2] Dried parsley [D6] **Dried basil [D6] **Dried oregano [D6] DRY GOODS Coconut flour [D4] DAIRY/DAIRY CASE Eggs (half dozen) [D1] Ghee [D2] FREEZER Unsweetened peaches (1 cup) [D3] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [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 13, Week 32
INGREDIENTS: 1 large boneless skinless chicken breasts Sea salt and freshly ground black pepper to taste 2 cups spring mix lettuce 1/4 large bell pepper, sliced 2 tablespoons chopped onion 1/4 cup blueberries Grilled Chicken Berry Salad Day 1 - Serves 2 1/4 cup sliced strawberries 2 large hard boiled eggs, sliced 1/4 large avocado 2 tablespoons unsweetened coconut cream 1 tablespoon Dijon mustard 3/4 tablespoons apple cider vinegar 1/4 tablespoon raw honey COOKING INSTRUCTIONS: Preheat outdoor grill to medium high. Season chicken with salt and pepper and grill for 8 to 10 minutes on each side, until chicken is white in the center. In a large bowl, toss the next 6 ingredients (lettuce through eggs). Slice Chicken and place on top of the tossed salad. In a food processor, blend the avocado, coconut cream, Dijon mustard, vinegar, honey and salt and pepper. Blend until smooth, pour over the salad and serve. SERVING SUGGESTION: Serve with steamed broccoli NUTRITION: Per Serving : 338 Calories; 15g Fat; 36g Protein; 14g Carbohydrate; 3g Dietary Fiber; 280mg Cholesterol; 242mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 2 Fat; 1/2 Other Carbohydrates. INGREDIENTS: 2 tablespoons ghee, melted Sea salt and freshly ground black pepper to taste 2 (6 to 8 ounce) Ribeye steaks 1 large zucchini, sliced into spears Ribeye with Seasoned Grilled Vegetables Day 2 - Serves 2 1/2 large onion, thickly sliced 1/2 tablespoon olive oil 1 tablespoon coconut aminos 1/2 teaspoon chili powder 1/2 teaspoon garlic powder COOKING INSTRUCTIONS: Preheat outdoor grill to medium high heat. Rub Ribeyes with ghee, salt, and pepper, and grill for 5 to 7 minutes per side or until cooked to your desired doneness. In a large bowl mix the remaining ingredients (zucchini through garlic powder) and salt and pepper. Place veggies on the grill and cook for 3 to 5 minutes per side until each side is slightly charred and tender. Serve each steak with a side of vegetables and enjoy. SERVING SUGGESTION: Faux-Tay-Toes (Steam cauliflower till tender; drain; mash with grass fed butter, salt and pepper to taste till you get a mashed potatoes texture) and Garlicky Stir-Fried Baby Spinach (Heat 1 tablespoon olive oil in a large skillet over medium heat; add 1 clove pressed garlic and cook for 1 minute. Gradually add 1 (10-oz) package baby spinach; cook, turning with tongs, until slightly wilted; drizzle with a little balsamic vinegar and sprinkle with salt and pepper to taste) NUTRITION: Per Serving : 1372 Calories; 113g Fat; 78g Protein; 6g Carbohydrate; 2g Dietary Fiber; 296mg Cholesterol; 260mg Sodium. Exchanges: 0 Grain(Starch); 10 1/2 Lean Meat; 1 Vegetable; 15 Fat. Paleo Menu-Mailer Volume 13, Week 32
INGREDIENTS: 1/2 (1-pound) pork tenderloin, chopped 1/2 small onion, chopped 1/2 medium bell pepper, chopped 1 cup frozen unsweetened peaches, thawed 1/2 cup cilantro, chopped Peach and Pork Skewers with Cilantro Vinaigrette Day 3 - Serves 2 COOKING INSTRUCTIONS: Preheat outdoor grill to medium high heat. In a large bowl, mix the pork, onion, pepper and peaches. 1/2 lemon, juiced 1/2 tablespoon honey Sea salt and freshly ground black pepper to taste 1 tablespoon olive oil 1/2 large clove garlic, minced In a small bowl, mix the remaining ingredients (cilantro through garlic) to make your dressing. Pour the dressing over the pork and vegetables and cover. Refrigerate for at least an hour. Thread the pork, onion, pepper and peaches alternately onto skewers. Heat grill to high heat. Place skewers onto the grill and cook each side for 10 minutes, until the vegetables are tender and the pork is white in the center. Serve warm. SERVING SUGGESTION: Cauli-Rice (Steam cauliflower till tender; drain; mash with grass fed butter, salt and pepper to taste till you get a mashed potatoes texture. 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) and Shredded Brussels Sprouts NUTRITION: Per Serving : 277 Calories; 11g Fat; 26g Protein; 19g Carbohydrate; 3g Dietary Fiber; 74mg Cholesterol; 74mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates. INGREDIENTS: 4 tuna steaks 4 tablespoons balsamic vinegar 4 tablespoons olive oil (divided) Balsamic Oregano Tuna Steaks Day 4 - Serves 2 2 tablespoons chopped oregano 1 small clove garlic, minced Sea salt and freshly ground black pepper to taste 4 cups chopped kale COOKING INSTRUCTIONS: In a small bowl mix the vinegar, 1 tablespoon olive oil, oregano, 1/2 clove minced garlic and salt and pepper. Place tuna in a large zipper topped plastic bag, pour sauce over the tuna and seal. Place in refrigerator for 2 to 4 hours. At time of cooking, preheat grill to high heat. Remove tuna from bag and marinade and place tuna on grill. Cook for 6 to 8 minutes on each side until steaks are to desired doneness. SERVING SUGGESTION: Zucchini Pasta (Julienne or cut large zucchini lengthwise into thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slightly limp) NUTRITION: Per Serving : 410 Calories; 23g Fat; 42g Protein; 10g Carbohydrate; 2g Dietary Fiber; 65mg Cholesterol; 96mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 3 Fat. Paleo Menu-Mailer Volume 13, Week 32
Hawaiian Turkey Burgers Day 5 - Serves 2 INGREDIENTS: 1/2 teaspoon grated ginger 3/4 pound ground turkey Sea salt and freshly ground black pepper to taste 2 tablespoons coconut flour 2 pineapple slices 2 tablespoons minced bell pepper 2 tablespoons prepared barbecue sauce 2 tablespoons chopped green onion 4 large romaine lettuce leaves COOKING INSTRUCTIONS: Preheat outdoor grill to medium high. In a large bowl, mix the first 6 ingredients (turkey through salt and pepper). Form turkey into patties. Place turkey burgers onto grill. Cook for 8 to 10 minutes on each side, and then place the pineapple slice on top of the burger and cook for 5 more minutes. Use lettuce leaves as buns and slather burgers with 1 tablespoon barbecue sauce each and serve! SERVING SUGGESTION: Baby Spinach-Beet Salad (Remove stems from baby spinach; roughly slice then place in a large bowl. Slice cooked or raw beets into matchsticks and arrange over baby spinach. Drizzle with extra virgin olive oil and balsamic vinegar) and steamed Broccoli. NUTRITION: Per Serving : 706 Calories; 17g Fat; 51g Protein; 108g Carbohydrate; 39g Dietary Fiber; 90mg Cholesterol; 397mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 8 Vegetable; 4 Fruit; 0 Fat; 0 Other Carbohydrates INGREDIENTS: 1/2 (14 ounce) can diced tomatoes 1/2 teaspoon lemon zest 1 tablespoon lemon juice 1/4 cup low sodium chicken broth 1/2 large carrot, chopped Zesty Tomato Sauce Chicken Thighs Day 6 - Serves 2 1/2 medium stalk celery, chopped 1/2 small onion, chopped 1/2 tablespoon dried parsley 1 teaspoon minced garlic Sea salt and freshly ground black pepper to taste 1 pound boneless skinless chicken thighs COOKING INSTRUCTIONS: In a large crock cooker, add all the ingredients and stir well. Cover and cook on LOW for 6 to 8 hours until the chicken is very fork tender. Serve warm. SERVING SUGGESTION: One Big Salad tossed with Leanne s Basic Vinaigrette (In a large bowl, toss together torn lettuce (not Iceberg - no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.) NUTRITION: Per Serving : 206 Calories; 5g Fat (24.0% calories from fat); 28g Protein; 11g Carbohydrate; 2g Dietary Fiber; 107mg Cholesterol; 202mg Sodium. Exchanges: 4 Lean Meat; 2 Vegetable; 0 Fruit. Paleo Menu-Mailer Volume 13, Week 32
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 13, Week 32