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: Chicken Tikka, add a side of baked sweet potatoes Day 2: Grilled Steak and Pear Salad, along with whole grain rolls Day 3: Beet Tabbouleh, serve with a big salad Day 4: Pancetta and Basil Risotto, along with sliced beef steak tomatoes and steamed green beans Day 5: Fish Kabobs, add some brown rice and steamed broccoli Day 6: Chicken Chili, with warm buttered corn muffins and a spinach salad SHOPPING LIST: MEAT/POULTRY/SEAFOOD 6 boneless skinless chicken breasts [D1] 12 boneless skinless chicken thighs [D6] Flank steak (2 pounds) [D2] Pancetta, or bacon (1 pound) [D4] Firm fleshed white fish, fresh or frozen (2 pounds) [D5] CONDIMENTS Olive oil [D1] [D2] [D3] [D4] [D5] [D6] **Additional [D1] Balsamic vinegar [D2] White wine (1/2 cup, or low sodium chicken broth) [D4] **Salad dressing [D3] CANNED GOODS Low sodium chicken broth (4 to 5 cups) [D4] 2 (4-ounce) cans green chilies [D6] 1 (15-ounce) can cannellini beans [D6] 1 (12-ounce) can beer (or low sodium chicken broth) [D6] Volume 14, Week 13 PRODUCE Spinach, or any salad greens (6 cups) [D2] Garlic (9 cloves) [D1] [D2] [D5] [D6] Onion (2 large, 3 medium) [D4] [D5] [D6] Red onion (1 small) [D1] Shallot (1 large) [D3] Beets (3 large, cooked) [D3] Cherry tomatoes (18) [D5] Avocado (1 large) [D6] Pear (2 large) [D2] Lemon (3 large, juiced) [D1] [D3] [D5] Cilantro (1/2 cup, chopped) [D1] Mint (1/2 cup, chopped) [D3] Parsley (1 cup, chopped) [D3] [D4] Basil (1 cup, chopped) [D4] **Lettuce (not iceberg) [D3] **Salad veggies [D3] **Sweet potatoes [D1] **Beef steak tomatoes [D4] **Green beans [D4] **Broccoli [D5] DAIRY/DAIRY CASE Greek yogurt (1 cup) [D1] Feta cheese, or goat cheese (1/2 cup, crumbled) [D3] Parmigiano-Reggiano cheese (1 cup, grated) [D4] Monterey jack cheese (1 cup, grated) [D6] **Butter [D2] [D6] FREEZER Firm fleshed white fish, fresh or frozen (2 pounds) [D5] BAKERY Pita bread (6) [D1] **Whole grain rolls [D2] **Corn muffins [D6] OTHER Metal skewers (6) [D5] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Chili powder [D1] **Additional [D1] Turmeric [D1] Cumin [D1] [D6] Cayenne pepper [D5] [D6] Oregano [D6] DRY GOODS Walnuts (1/2 cup, toasted) [D2] [D3] Dried cranberries (1/4 cup) [D2] Bulghur (2 cups) [D3] Arborio rice (1 cup) [D4] **Brown rice [D5] VEGETARIAN Eggplant [D5] Non-breaded faux chicken patties [D1] Vegetarian steak strips [D2] Veggie bacon strips [D4] Low sodium vegetable broth [D4] Canned white beans [D6] GLUTEN FREE Greek yogurt [D1] Pita bread [D1] Balsamic vinegar [D2] Bulghur (or use quinoa) [D3] Low sodium chicken broth [D6] White wine (or chicken broth) [D4] Green chilies [D6] Beer (or chicken broth) [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 13
6 boneless, skinless chicken breasts, cut into 1 inch cubes 2 garlic cloves, minced 1 teaspoon chili powder 1 teaspoon turmeric 1 teaspoon cumin Chicken Tikka Day 1 - Serves 6 Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 20 minutes COOKING INSTRUCTIONS: Preheat the oven to 400 Sea salt and freshly ground pepper to taste 3 tablespoons olive oil 1 cup greek yogurt Juice of 1 lemon 1/2 cup freshly chopped cilantro 1 small red onion, chopped 6 pita breads, warmed In a large bowl, add chicken, garlic, chili powder, tumeric, cumin, sea salt and freshly ground pepper to taste, 1 tablespoon olive oil, 1/2 cup yogurt, 1/2 of the lemon juice and stir to combine. Marinate in the refrigerator for 20 minutes. In a large baking dish, add chicken and bake for 15 to 20 minutes until chicken is cooked through. In a small bowl, add 2 tablespoons olive oil, 1/2 cup yogurt, the remaining lemon juice and sea salt and freshly ground pepper to taste. Stir to combine. Place chicken on top of pita and top with yogurt sauce. SERVING SUGGESTION: Sweet potatoes. (Peel sweet potatoes and cut into fries ; toss with olive oil and bake on a cookie sheet in a preheated 425-degree oven, turning once until tender; season with salt, pepper and chili powder. VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: Make sure greek yogurt and pita bread is gluten free. NUTRITION: 420 Calories; 12g Fat; 56g Protein; 19g Carbohydrate; 1g Dietary Fiber; 137mg Cholesterol; 308mg Sodium. Exchanges: 1 Grain (Starch); 7 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 13
6 tablespoons olive oil 2 pounds flank steak, cut into 2 inch strips 3 garlic cloves, chopped Sea salt and freshly ground black pepper 2 large pears, cored and cut into 1 inch wedges Grilled Steak and Pear Salad Day 2 - Serves 6 Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 20 minutes 1 tablespoon balsamic vinegar 1/4 cup dried cranberries 1/4 cup walnuts, toasted 6 cups spinach (or any salad greens) 1/2 cup blue cheese, crumbled COOKING INSTRUCTIONS: In a large bowl, add 2 tablespoons olive oil, steak, garlic, sea salt and freshly ground pepper and marinate in the refrigerator for at least 20 minutes. On an indoor grill over medium heat, grill steak strips 5 to 7 minutes each side until browned and fork tender. Grill pears 4 minutes per side. In a small bowl, add 4 tablespoons olive oil, balsamic vinegar, cranberries, walnuts and sea salt and freshly ground black pepper. Stir to combine. In a large bowl, add spinach and toss with vinaigrette, top with steak, pears and blue cheese. SERVING SUGGESTION: Whole grain rolls with butter. VEGETARIAN: Use vegetarian steak strips instead of flank steak. GLUTEN FREE: Make sure balsamic vinegar is gluten free. NUTRITION: 485 Calories; 35g Fat; 34g Protein; 9g Carbohydrate; 2g Dietary Fiber; 84mg Cholesterol; 261mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 4 1/2 Fat. DO-AHEAD TIP: Cook beets and soak bulghur. Beet Tabbouleh Day 3 - Serves 6 2 cups bulghur (soaked according to package directions) 3 large cooked beets (you can use vacuum packed) chopped Juice of 1 lemon 3 tablespoons olive oil Prep time: 15 minutes Cook time: 0 minutes 1 shallot, minced 1/2 cup freshly chopped mint 1/2 cup freshly chopped parsley Sea salt and freshly ground pepper to taste 1/4 cup walnuts, toasted and chopped 1/2 cup feta cheese (or goat cheese) crumbled COOKING INSTRUCTIONS: In a large bowl, add all ingredients (bulghur through feta) and toss to combine. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: No changes necessary. GLUTEN FREE: Use quinoa instead of bulghur to make it gluten free. NUTRITION: 355 Calories; 13g Fat; 12g Protein; 52g Carbohydrate; 14g Dietary Fiber; 11mg Cholesterol; 271mg Sodium. Exchanges: 2 1/2 Grain (Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 2 Fat. Classic Menu-Mailer Volume 14, Week 13
2 tablespoons olive oil 1 pound pancetta, diced (or bacon) 1 medium onion, diced 1 cup freshly chopped basil 1/2 cup freshly chopped parsley Pancetta and Basil Risotto Day 4 - Serves 6 Sea salt and freshly ground black pepper 1 cup Arborio rice 1/2 cup white wine (or low sodium chicken broth) 4 to 5 cups low sodium chicken broth 1 cup freshly grated parmigiano-reggiano cheese Prep time: 15 minutes Cook time: 35 minutes COOKING INSTRUCTIONS: In a medium sauce pan, heat olive oil over medium heat, saute pancetta 4 to 5 minutes until lightly browned, add onion and saute 10 minutes. Add basil, parsley, sea salt and freshly ground black pepper and rice, cook 1 minute. Add wine and cook until it evaporates, then add 1 cup of broth at a time stir, add more broth as it is absorbed - about 25 minutes until the rice is creamy. Stir in parmigiano-reggiano cheese. SERVING SUGGESTION: Sliced beef steak tomatoes and steamed green beans. VEGETARIAN: Use veggie bacon strips instead of pancetta, an use vegetable broth instead of chicken broth. GLUTEN FREE: Make sure white wine and chicken broth are gluten free. NUTRITION: 320 Calories; 13g Fat; 10g Protein; 45g Carbohydrate; 11g Dietary Fiber; 11mg Cholesterol; 181mg Sodium. Exchanges: 2 1/2 Grain (Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 Fat. 2 pounds firm fleshed white fish (fresh or frozen) 3 tablespoons olive oil Juice of 1 lemon 1 garlic clove, minced Fish Kabobs Day 5 - Serves 6 1 teaspoon cayenne pepper 18 cherry tomatoes 2 onions cut into small wedges 6 metal skewers Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 15 minutes COOKING INSTRUCTIONS: In a large bowl, add first 8 ingredients (fish through salt and pepper) and stir to combine. Marinate in the refrigerator for 20 minutes. Alternating the fish, tomatoes, and onions, place on metal skewers. On an indoor grill over medium heat, grill kabobs 5 to 7 minutes on each side until browned and fish flakes easily with fork. SERVING SUGGESTION: Brown rice and steamed broccoli. VEGETARIAN: Use eggplant instead of fish. GLUTEN FREE: No changes necessary. NUTRITION: 221 Calories; 8g Fat; 28g Protein; 9g Carbohydrate; 2g Dietary Fiber; 65mg Cholesterol; 88mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat. Classic Menu-Mailer Volume 14, Week 13
2 tablespoons olive oil 12 boneless, skinless chicken thighs 2 large onions, chopped 3 garlic cloves, chopped 2 (4-ounce) cans green chilies, drained Sea salt and freshly ground black pepper 2 teaspoons cumin Chicken Chili Day 6 - Serves 6 2 teaspoons oregano 1 teaspoon cayenne pepper 1 (15-ounce) cans cannellini beans, drained and rinsed 1 (12-ounce) beer (or low sodium chicken broth) 1 cup grated monterey jack cheese 1 avocado, peeled and chopped Prep time: 20 minutes Cook time: 8 hours COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and sear chicken 5 to 7 minutes per side until browned. In a large slow cooker, add chicken and remaining 9 ingredients (onions through beer) and cook on low for 8 hours until chicken is cooked through. Serve chili with cheese and avocado. SERVING SUGGESTION: Warm buttered corn muffins and a spinach salad. VEGETARIAN: Use white beans instead of chicken thighs. GLUTEN FREE: Make sure green chilies and beer (or chicken broth) are gluten free. NUTRITION: 503 Calories; 15g Fat; 41g Protein; 54g Carbohydrate; 13g Dietary Fiber; 80mg Cholesterol; 274mg Sodium. Exchanges: 3 Grain (Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 Fat. Classic Menu-Mailer Volume 14, Week 13
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Chicken Tikka, add a side of baked sweet potatoes Day 2: Grilled Steak and Pear Salad, along with whole grain rolls Day 3: Beet Tabbouleh, serve with a big salad Day 4: Pancetta and Basil Risotto, along with sliced beef steak tomatoes and steamed green beans Day 5: Fish Kabobs, add some brown rice and steamed broccoli Day 6: Chicken Chili, with warm buttered corn muffins and a spinach salad SHOPPING LIST: MEAT/POULTRY/SEAFOOD 2 boneless skinless chicken breasts [D1] 4 boneless skinless chicken thighs [D6] Flank steak (3/4 pound) [D2] Pancetta, or bacon (1/3 pound) [D4] Firm fleshed white fish, fresh or frozen (3/4 pound) [D5] CONDIMENTS Olive oil [D1] [D2] [D3] [D4] [D5] [D6] **Additional [D1] Balsamic vinegar [D2] White wine (3 tablespoons, or low sodium chicken broth) [D4] **Salad dressing [D3] CANNED GOODS Low sodium chicken broth (1 1/3 to 1 1/2 cups) [D4] 1 (4-ounce) cans green chilies [D6] 1/3 (15-ounce) can cannellini beans [D6] 1/3 (12-ounce) can beer (or low sodium chicken broth) [D6] Volume 14, Week 13 PRODUCE Spinach, or any salad greens (2 cups) [D2] Garlic (3 cloves) [D1,D2,D5,D6] Onion (1 medium, 2 small) [D4] [D5] [D6] Red onion (1/3 small) [D1] Shallot (1/3 large) [D3] Beets (1 large, cooked) [D3] Cherry tomatoes (6) [D5] Avocado (1/3 large) [D6] Pear (1 medium) [D2] Lemon (1 large, juiced)[d1] [D3] [D5] Cilantro (3 tablespoons) [D1] Mint (3 tablespoons) [D3] Parsley (1/3 cup) [D3] [D4] Basil (1/3 cup, chopped) [D4] **Lettuce (not iceberg) [D3] **Salad veggies [D3] **Sweet potatoes [D1] **Beef steak tomatoes [D4] **Green beans [D4] **Broccoli [D5] DAIRY/DAIRY CASE Greek yogurt (1/3 cup) [D1] Feta cheese, or goat cheese (3 tablespoons, crumbled) [D3] Parmigiano-Reggiano cheese (1/3 cup, grated) [D4] Monterey jack cheese (1/3 cup, grated) [D6] **Butter [D2] [D6] FREEZER Firm fleshed white fish, fresh or frozen (3/4 pound) [D5] OTHER Metal skewers (2) [D5] BAKERY Pita bread (2) [D1] **Whole grain rolls [D2] **Corn muffins [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Chili powder [D1] **Additional [D1] Turmeric [D1] Cumin [D1] [D6] Cayenne pepper [D5] [D6] Oregano [D6] DRY GOODS Walnuts (3 tablespoons, toasted) [D2] [D3] Dried cranberries (1 1/2 tablespoons) [D2] Bulghur (3/4 cup) [D3] Arborio rice (1/3 cup) [D4] **Brown rice [D5] VEGETARIAN Eggplant [D5] Non-breaded faux chicken patties [D1] Vegetarian steak strips [D2] Veggie bacon strips [D4] Low sodium vegetable broth [D4] Canned white beans [D6] GLUTEN FREE Greek yogurt [D1] Pita bread [D1] Balsamic vinegar [D2] Bulghur (or use quinoa) [D3] Low sodium chicken broth [D6] White wine (or chicken broth) [D4] Green chilies [D6] Beer (or chicken broth) [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 13
2 boneless, skinless chicken breasts, cut into 1 inch cubes 1 garlic cloves, minced 1/3 teaspoon chili powder 1/3 teaspoon turmeric 1/3 teaspoon cumin Chicken Tikka Day 1 - Serves 2 Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 20 minutes COOKING INSTRUCTIONS: Preheat the oven to 400 Sea salt and freshly ground pepper to taste 3 teaspoons olive oil 5 tablespoons greek yogurt Juice of 1/3 lemon 3 tablespoons freshly chopped cilantro 1/3 small red onion, chopped 2 pita breads, warmed In a large bowl, add chicken, garlic, chili powder, tumeric, cumin, sea salt and freshly ground pepper to taste, 1 teaspoon olive oil, 2 1/2 tablespoons yogurt, 1/2 of the lemon juice and stir to combine. Marinate in the refrigerator for 20 minutes. In a large baking dish, add chicken and bake for 15 to 20 minutes until chicken is cooked through. In a small bowl, add 2 teaspoons olive oil, 3 tablespoons yogurt, the remaining lemon juice and sea salt and freshly ground pepper to taste. Stir to combine. Place chicken on top of pita and top with yogurt sauce. SERVING SUGGESTION: Sweet potatoes. (Peel sweet potatoes and cut into fries ; toss with olive oil and bake on a cookie sheet in a preheated 425-degree oven, turning once until tender; season with salt, pepper and chili powder. VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: Make sure greek yogurt and pita bread is gluten free. NUTRITION: 420 Calories; 12g Fat; 56g Protein; 19g Carbohydrate; 1g Dietary Fiber; 137mg Cholesterol; 308mg Sodium. Exchanges: 1 Grain (Starch); 7 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 13
6 teaspoons olive oil 3/4 pound flank steak, cut into 2 inch strips 1 garlic clove, chopped Sea salt and freshly ground black pepper 1 medium pears, cored and cut into 1 inch wedges Grilled Steak and Pear Salad Day 2 - Serves 2 Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 20 minutes 1 tablespoon balsamic vinegar 1 1/2 tablespoons dried cranberries 1 1/2 tablespoons walnuts, toasted 2 cups spinach (or any salad greens) 3 tablespoons blue cheese, crumbled COOKING INSTRUCTIONS: In a large bowl, add 2 teaspoons olive oil, steak, garlic, sea salt and freshly ground pepper and marinate in the refrigerator for at least 20 minutes. On an indoor grill over medium heat, grill steak strips 5 to 7 minutes each side until browned and fork tender. Grill pears 4 minutes per side. In a small bowl, add 4 teaspoons olive oil, balsamic vinegar, cranberries, walnuts and sea salt and freshly ground black pepper. Stir to combine. In a large bowl, add spinach and toss with vinaigrette, top with steak, pears and blue cheese. SERVING SUGGESTION: Whole grain rolls with butter. VEGETARIAN: Use vegetarian steak strips instead of flank steak. GLUTEN FREE: Make sure balsamic vinegar is gluten free. NUTRITION: 485 Calories; 35g Fat; 34g Protein; 9g Carbohydrate; 2g Dietary Fiber; 84mg Cholesterol; 261mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 4 1/2 Fat. DO-AHEAD TIP: Cook beets and soak bulghur. Beet Tabbouleh 3/4 cup bulghur (soaked according to package directions) 1 large cooked beets (you can use vacuum packed) chopped Juice of 1/3 lemon 3 teaspoons olive oil Prep time: 15 minutes Cook time: 0 minutes Day 3 - Serves 2 1/3 shallot, minced 3 tablespoons freshly chopped mint 3 tablespoons freshly chopped parsley Sea salt and freshly ground pepper to taste 1 1/2 tablespoons cup walnuts, toasted, chopped 3 tablespoons feta cheese (or goat cheese) crumbled COOKING INSTRUCTIONS: In a large bowl, add all ingredients (bulghur through feta) and toss to combine. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: No changes necessary. GLUTEN FREE: Use quinoa instead of bulghur to make it gluten free. NUTRITION: 355 Calories; 13g Fat; 12g Protein; 52g Carbohydrate; 14g Dietary Fiber; 11mg Cholesterol; 271mg Sodium. Exchanges: 2 1/2 Grain (Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 2 Fat. Classic Menu-Mailer Volume 14, Week 13
2 teaspoons olive oil 1/3 pound pancetta, diced (or bacon) 1 small onion, diced 1/3 cup freshly chopped basil 3 tablespoons freshly chopped parsley Prep time: 15 minutes Cook time: 35 minutes Pancetta and Basil Risotto Day 4 - Serves 2 Sea salt and freshly ground black pepper 1/3 cup Arborio rice 3 tablespoons white wine (or low sodium chicken broth) 1 1/3 to 1 1/2 cups low sodium chicken broth 1/3 cup freshly grated parmigiano-reggiano cheese COOKING INSTRUCTIONS: In a medium sauce pan, heat olive oil over medium heat, saute pancetta 4 to 5 minutes until lightly browned, add onion and saute 10 minutes. Add basil, parsley, sea salt and freshly ground black pepper and rice, cook 1 minute. Add wine and cook until it evaporates, then add 1/3 cup of broth at a time stir, add more broth as it is absorbed - about 25 minutes until the rice is creamy. Stir in parmigiano-reggiano cheese. SERVING SUGGESTION: Sliced beef steak tomatoes and steamed green beans. VEGETARIAN: Use veggie bacon strips instead of pancetta, an use vegetable broth instead of chicken broth. GLUTEN FREE: Make sure white wine and chicken broth are gluten free. NUTRITION: 320 Calories; 13g Fat; 10g Protein; 45g Carbohydrate; 11g Dietary Fiber; 11mg Cholesterol; 181mg Sodium. Exchanges: 2 1/2 Grain (Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 Fat. 3/4 pound firm fleshed white fish (fresh or frozen) 3 teaspoons olive oil Juice of 1/3 lemon 1/2 garlic clove, minced Fish Kabobs Day 5 - Serves 2 Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 15 minutes 1/3 teaspoon cayenne pepper 6 cherry tomatoes 1 onion cut into small wedges 2 metal skewers COOKING INSTRUCTIONS: In a large bowl, add first 8 ingredients (fish through salt and pepper) and stir to combine. Marinate in the refrigerator for 20 minutes. Alternating the fish, tomatoes, and onions, place on metal skewers. On an indoor grill over medium heat, grill kabobs 5 to 7 minutes on each side until browned and fish flakes easily with fork. SERVING SUGGESTION: Brown rice and steamed broccoli. VEGETARIAN: Use eggplant instead of fish. GLUTEN FREE: No changes necessary. NUTRITION: 221 Calories; 8g Fat; 28g Protein; 9g Carbohydrate; 2g Dietary Fiber; 65mg Cholesterol; 88mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat. Classic Menu-Mailer Volume 14, Week 13
2 teaspoons olive oil 4 boneless, skinless chicken thighs 1 medium onion, chopped 1 garlic clove, chopped 1 (4-ounce) cans green chilies, drained Sea salt and freshly ground black pepper 3/4 teaspoon cumin Chicken Chili Day 6 - Serves 2 3/4 teaspoon oregano 1/3 teaspoon cayenne pepper 1/3 (15-ounce) cans cannellini beans, drained and rinsed 1/3 (12-ounce) beer (or low sodium chicken broth) 1/3 cup grated monterey jack cheese 1/3 avocado, peeled and chopped Prep time: 20 minutes Cook time: 8 hours COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and sear chicken 5 to 7 minutes per side until browned. In a large slow cooker, add chicken and remaining 9 ingredients (onions through beer) and cook on low for 8 hours until chicken is cooked through. Serve chili with cheese and avocado. SERVING SUGGESTION: Warm buttered corn muffins and a spinach salad. VEGETARIAN: Use white beans instead of chicken thighs. GLUTEN FREE: Make sure green chilies and beer (or chicken broth) are gluten free. NUTRITION: 503 Calories; 15g Fat; 41g Protein; 54g Carbohydrate; 13g Dietary Fiber; 80mg Cholesterol; 274mg Sodium. Exchanges: 3 Grain (Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 Fat. Classic Menu-Mailer Volume 14, Week 13
Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Sesame Cabbage Chicken Salad, add a relish tray Day 2: Broccoli Almond Steak Salad, along with baked sweet potatoes Day 3: Bacon and Cauliflower Stir-Fry, with a relish tray Day 4: Coconut Dill Tuna Steaks with Collard Greens, serve sliced cucumbers and tomatoes on the side Day 5: Crispy Chicken Cutlets with Baby Carrots, along with Faux-Tay-Toes Day 6: Tomato Basil Turkey Soup, with a big salad tossed with Leanne s Basic Vinaigrette SHOPPING LIST: PROTEIN 1 pound beef steak [D2] 1 pound bacon [D3] 8 large boneless skinless chicken breast halves [D1] [D5] Turkey breast (3 cups chopped) [D6] 4 medium tuna steaks (or buy frozen) [D4] Eggs (2) [D5] CONDIMENTS Olive oil [D5] Extra virgin olive oil [D3] **Additional [D6] Coconut oil [D3] [D4] Coconut aminos [D1] Honey [D1] [D3] [D5] **Balsamic vinegar [D6] Volume 14, Week 13 PRODUCE Onions (1/2 large plus and 1/4 cup minced) [D2] [D6] Red onions (1/4 cup diced) [D1] Garlic (11 cloves) [D1] [D2] [D4] [D6]**Additional [D6] Shallots (1 large and 1 small) [D2] [D3] Leeks (1 large) [D4] Carrots (1 large) [D1] [D5]**Additional [D1] [D3] Baby carrots (3 cups) Avocados (5 large) [D2] [D3] Cabbage (4 cups shredded) [D1] Cauliflower (1 large head) [D3]**Additional [D5] Broccoli florets (1 cup) [D2] Brussels sprouts (2 cups shredded) [D4] Kale (3 cups chopped) [D2] Collard greens (4 cups) [D4] Baby spinach (4 cups) [D3] Parsley (4 tablespoons chopped) [D2] Basil (1/2 cup chopped leaves) [D6] Dill (2 teaspoons chopped) [D4] Lemons (2 tablespoons juice) [D3] Limes (4 tablespoons plus 1 teaspoon juice) [D1] [D2] [D5] **Sweet potatoes [D2] **Celery [D1] [D3] **Tomatoes [D4] **Cherry tomatoes [D1] [D3] **Cucumbers [D1] [D3] [D4] **Lettuce (not Iceberg, no nutrition) [D6] **Salad veggies (your choice) [D6] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Sesame seeds [D1] Ground cumin [D2] [D6] Oregano [D5] **[D6] Garlic powder [D5] Cayenne pepper [D5] **Basil [D6] CANNED GOODS Low sodium tomato juice (4 cups) [D6] Coconut milk, unsweetened (1/4 cup) [D4 ]Coconut cream (12 to 14 ounces plus 1/3 cup) [D1] [D6] DRY GOODS Coconut flour (1/2 cup) [D5] Coconut flakes, unsweetened (1/4 cup) [D5] Slivered almonds (1/2 cup) [D2] DAIRY CASE **Ghee [D5] FREEZER 4 medium tuna steaks (if not using fresh) [D4] OTHER Aluminum foil wrap [D1] Parchment paper [D5] Paper towels [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 14, Week 13
2 tablespoons lime juice 3 tablespoons coconut aminos 1/3 cup canned coconut cream 1 clove garlic, minced 1 teaspoon honey Sesame Cabbage Chicken Salad Day 1 - Serves 4 Sea salt and freshly ground black pepper, to taste 4 large boneless skinless chicken breast halves 1/4 cup diced red onion 2 tablespoons sesame seeds 1 large carrot, peeled and shredded 4 cups shredded cabbage Prep Time: 15 minutes Cook Time: 30 minutes COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Prepare sauce: In a blender, place first 6 ingredients (lime juice through salt and pepper); process until smooth. In a large baking dish, place chicken; pour sauce over the top, coating chicken evenly on both sides. Cover baking dish with aluminum foil; bake for 15 minutes per side or until chicken is no longer pink in the center. Uncover chicken and allow it to cool. In a large bowl, combine remaining ingredients (red onion through cabbage). Using two forks, shred chicken; add to cabbage salad and toss well. Spoon 3 tablespoons of sauce from the baking dish onto the cabbage salad; toss again and serve. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cherry tomatoes and cucumber spears. NUTRITION: 492 Calories; 12g Fat; 56g Protein; 41g Carbohydrate; 4g Dietary Fiber; 132mg Cholesterol; 182mg Sodium. Exchanges: 0 Grain(Starch); 7 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 Fat; 6 1/2 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 13
2 cloves garlic, minced 1/4 cup minced onion 1 pound beef steak, chopped 1 teaspoon ground cumin 1 cup broccoli florets 4 tablespoons chopped parsley Prep Time: 15 minutes Cook Time: 17 minutes Broccoli Almond Steak Salad Day 2 - Serves 4 3 cups chopped kale 1/2 cup slivered almonds 2 large avocados, pitted, peeled and diced 2 tablespoons lime juice Sea salt and freshly ground black pepper, to taste 1 small shallot, peeled COOKING INSTRUCTIONS: To a large skillet add garlic, onion and steak; cook over medium heat until beef is brown, about 10 minutes. Add broccoli and parsley; cook for 4 to 7 minutes or until broccoli is tender-crisp. In a large bowl, toss together steak/broccoli mixture with kale and almonds. In a blender, process remaining ingredients (avocados through shallot) until smooth; pour mixture over the salad; toss and serve. SERVING SUGGESTION: Baked sweet potatoes. NUTRITION: 534 Calories; 41g Fat; 25g Protein; 22g Carbohydrate; 5g Dietary Fiber; 63mg Cholesterol; 87mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 1/2 Fruit; 6 1/2 Fat. 1 pound bacon, chopped 2 tablespoons coconut oil 1 large head cauliflower, cut into florets 1 large shallot, minced Sea salt and freshly ground black pepper, to taste Prep Time: 10 minutes Cook Time: 25 minutes Bacon Cauliflower Stir-fry Day 3 - Serves 4 3 large avocados, pitted, peeled and diced 1 tablespoon honey 2 tablespoons lemon juice 2 tablespoons extra virgin olive oil 4 cups baby spinach COOKING INSTRUCTIONS: In a large skillet, cook bacon over medium heat until dark brown and very crisp, about 15 minutes. Remove from skillet and drain on a paper towel lined plate; set aside. Melt the coconut oil in a large skillet over medium heat. Add cauliflower, shallot, salt and pepper; cook for 10 minutes or until cauliflower is slightly tender. In a large bowl, combine bacon, cauliflower mixture and avocados. In a small bowl, whisk together honey, lemon juice and olive oil; pour mixture over bacon/cauliflower stir-fry. Serve stir-fry over a bed of baby spinach. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cherry tomatoes and cucumber spears. NUTRITION: 581 Calories; 39g Fat; 20g Protein; 42g Carbohydrate; 2g Dietary Fiber; 48mg Cholesterol; 947mg Sodium. Exchanges: 2 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 6 Fat; 6 1/2 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 13
DO-AHEAD TIP: Cook collard greens. Coconut Dill Tuna Steaks with Collard Greens Day 4 - Serves 4 2 tablespoons coconut oil 4 medium tuna steaks 2 cups shredded Brussels sprouts 1 large leek, chopped (white and light green parts only) Prep Time: 10 minutes Cook Time: 14 to 21 minutes COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Sea salt and freshly ground black pepper, to taste 1/4 cup canned, unsweetened coconut milk 4 cloves garlic, minced 2 teaspoons chopped fresh dill 4 cups collard greens Melt the coconut oil in a large skillet over high heat. Sear each tuna steak for 2 to 3 minutes per side. In a large baking dish, layer seared tuna steaks, shredded Brussels sprouts, chopped leek, salt and pepper. In a small bowl, whisk together coconut milk, garlic and dill; pour mixture over tuna and vegetables. Bake for 10 to 15 minutes or until vegetables are slightly tender and each tuna steak has a thin strip of pink in the center. Serve tuna and vegetables over a bed of collard greens. SERVING SUGGESTION: Serve sliced cucumbers and tomatoes on the side. NUTRITION: 293 Calories; 16g Fat; 29g Protein; 9g Carbohydrate; 2g Dietary Fiber; 43mg Cholesterol; 62mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 Fat. Paleo Menu-Mailer Volume 14, Week 13
1/2 cup coconut flour 1/4 cup unsweetened coconut flakes Sea salt and freshly ground black pepper, to taste 1/2 teaspoon dried oregano 1/2 teaspoon garlic powder 1/4 teaspoon cayenne pepper Prep Time: 15 minutes Cook Time: 30 to 35 minutes Crispy Chicken Cutlets with Baby Carrots Day 5 - Serves 4 2 eggs 4 large boneless skinless chicken breast halves, cut into thin strips 2 tablespoons olive oil 3 cups baby carrots 2 tablespoons honey 1 teaspoon lime juice COOKING INSTRUCTIONS: Preheat oven to 400 degrees. Line a baking sheet with parchment paper. In a large baking dish, combine first 6 ingredients (coconut flour through cayenne pepper). In a medium bowl, whisk the eggs. Dip each chicken strip first into the egg mixture then into the coconut flour mixture, coating evenly. Arrange chicken strips in a single layer on prepared baking sheet; bake for 10 minutes per side or until chicken is cooked through. Heat a medium skillet over medium heat. Add olive oil and carrots; cook and stir for 10 to 15 minutes or until carrots are slightly tender. Add honey, lime juice, salt and pepper; blend well. Serve baby carrots with chicken. SERVING SUGGESTION: Faux-Tay-Toes (steam cauliflower till tender; drain; mash with ghee, salt and pepper to taste until you get a mashed potatoes texture). NUTRITION: 635 Calories; 8g Fat; 44g Protein; 101g Carbohydrate; 4g Dietary Fiber; 205mg Cholesterol; 200mg Sodium. Exchanges: 0 Grain( Starch); 6 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 19 1/2 Other Carbohydrates. 1/2 large onion, diced 4 cloves garlic, minced 1 (12-14 ounce) can coconut cream 4 cups low sodium tomato juice Tomato Basil Turkey Soup Day 6 - Serves 4 3 cups chopped turkey breast* Sea salt and freshly ground black pepper, to taste 1/2 cup chopped basil leaves 1 tablespoon ground cumin Prep Time: 10 minutes Cook Time: 6 to 8 hours COOKING INSTRUCTIONS: In a large crock cooker, place all ingredients; stir well to combine. Cover and cook on LOW for 6 to 8 hours or until turkey is cooked through. Serve warm. *Easier to chop if partially frozen. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 611 Calories; 46g Fat; 36g Protein; 20g Carbohydrate; 3g Dietary Fiber; 134mg Cholesterol; 192mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 2 1/2 Vegetable; 6 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 13
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 13
Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Sesame Cabbage Chicken Salad, add a relish tray Day 2: Broccoli Almond Steak Salad, along with baked sweet potatoes Day 3: Bacon and Cauliflower Stir-Fry, with a relish tray Day 4: Coconut Dill Tuna Steaks with Collard Greens, serve sliced cucumbers and tomatoes on the side Day 5: Crispy Chicken Cutlets with Baby Carrots, along with Faux-Tay-Toes Day 6: Tomato Basil Turkey Soup, with a big salad tossed with Leanne s Basic Vinaigrette SHOPPING LIST: PROTEIN 1/2 pound beef steak [D2] 1/2 pound bacon [D3] 4 large boneless skinless chicken breast halves [D1] [D5] Turkey breast (1 1/2 cups chopped) [D6] 2 medium tuna steaks (or buy frozen) [D4] Eggs (1) [D5] CONDIMENTS Olive oil [D5] Extra virgin olive oil [D3] **Additional [D6] Coconut oil [D3] [D4] Coconut aminos [D1] Honey [D1] [D3] [D5] **Balsamic vinegar [D6] Volume 14, Week 13 PRODUCE Onions (1/4 large and 2 tablespoons minced) [D2] [D6] Red onions (2 tablespoons diced) [D1] Garlic (6 cloves) [D1] [D2] [D4] [D6]**Additional [D6] Shallots (1/2 large and 1/2 small) [D2] [D3] Leeks (1/2 large) [D4] Carrots (1/2 large) [D1] [D5]**Additional [D1] [D3] Baby carrots (1 1/2 cups) Avocados (2 1/2 large) [D2] [D3] Cabbage (2 cups shredded) [D1] Cauliflower (1/2 large head) [D3]**Additional [D5] Broccoli florets (1/2 cup) [D2] Brussels sprouts (1 cup shredded) [D4] Kale (1 1/2 cups chopped) [D2] Collard greens (2 cups) [D4] Baby spinach (2 cups) [D3] Parsley (2 tablespoons chopped) [D2] Basil (1/4 cup chopped leaves) [D6] Dill (1 teaspoon chopped) [D4] Lemons (1 tablespoon juice) [D3] Limes (2 tablespoons plus 1/2 teaspoon juice) [D1] [D2] [D5] **Sweet potatoes [D2] **Celery [D1] [D3] **Tomatoes [D4] **Cherry tomatoes [D1] [D3] **Cucumbers [D1] [D3] [D4] **Lettuce (not Iceberg, no nutrition) [D6] **Salad veggies (your choice) [D6] CANNED GOODS Low sodium tomato juice (2 cups) [D6] Coconut milk, unsweetened (2 tablespoons) [D4 ]Coconut cream (6 to 7 ounces plus 2 1/2 tablespoons) [D1] [D6] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Sesame seeds [D1] Ground cumin [D2] [D6] Oregano [D5] **[D6] Garlic powder [D5] Cayenne pepper [D5] **Basil [D6] DRY GOODS Coconut flour (1/4 cup) [D5] Coconut flakes, unsweetened (2 tablespoons) [D5] Slivered almonds (1/4 cup) [D2] DAIRY CASE **Ghee [D5] FREEZER 2 medium tuna steaks (if not using fresh) [D4] OTHER Aluminum foil wrap [D1] Parchment paper [D5] Paper towels [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 14, Week 13
1 tablespoon lime juice 1 1/2 tablespoons coconut aminos 2 1/2 tablespoons canned coconut cream 1/2 clove garlic, minced 1/2 teaspoon honey Sesame Cabbage Chicken Salad Day 1 - Serves 2 Sea salt and freshly ground black pepper, to taste 2 large boneless skinless chicken breast halves 2 tablespoons diced red onion 1 tablespoon sesame seeds 1/2 large carrot, peeled and shredded 2 cups shredded cabbage Prep Time: 15 minutes Cook Time: 30 minutes COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Prepare sauce: In a blender, place first 6 ingredients (lime juice through salt and pepper); process until smooth. In a large baking dish, place chicken; pour sauce over the top, coating chicken evenly on both sides. Cover baking dish with aluminum foil; bake for 15 minutes per side or until chicken is no longer pink in the center. Uncover chicken and allow it to cool. In a large bowl, combine remaining ingredients (red onion through cabbage). Using two forks, shred chicken; add to cabbage salad and toss well. Spoon 3 tablespoons of sauce from the baking dish onto the cabbage salad; toss again and serve. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cherry tomatoes and cucumber spears. NUTRITION: 492 Calories; 12g Fat; 56g Protein; 41g Carbohydrate; 4g Dietary Fiber; 132mg Cholesterol; 182mg Sodium. Exchanges: 0 Grain(Starch); 7 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 Fat; 6 1/2 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 13
1 clove garlic, minced 2 tablespoons minced onion 1/2 pound beef steak, chopped 1/2 teaspoon ground cumin 1/2 cup broccoli florets 2 tablespoons chopped parsley Broccoli Almond Steak Salad Day 2 - Serves 2 1 1/2 cups chopped kale 1/4 cup slivered almonds 1 large avocados, pitted, peeled and diced 1 tablespoon lime juice Sea salt and freshly ground black pepper, to taste 1/2 small shallot, peeled Prep Time: 15 minutes Cook Time: 17 minutes COOKING INSTRUCTIONS: To a large skillet add garlic, onion and steak; cook over medium heat until beef is brown, about 10 minutes. Add broccoli and parsley; cook for 4 to 7 minutes or until broccoli is tender-crisp. In a large bowl, toss together steak/broccoli mixture with kale and almonds. In a blender, process remaining ingredients (avocados through shallot) until smooth; pour mixture over the salad; toss and serve. SERVING SUGGESTION: Baked sweet potatoes. NUTRITION: 534 Calories; 41g Fat; 25g Protein; 22g Carbohydrate; 5g Dietary Fiber; 63mg Cholesterol; 87mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 1/2 Fruit; 6 1/2 Fat. 1/2 pound bacon, chopped 1 tablespoon coconut oil 1/2 large head cauliflower, cut into florets 1/2 large shallot, minced Sea salt and freshly ground black pepper, to taste Prep Time: 10 minutes Cook Time: 25 minutes Bacon Cauliflower Stir-fry Day 3 - Serves 2 1 1/2 large avocados, pitted, peeled and diced 1/2 tablespoon honey 1 tablespoon lemon juice 1 tablespoon extra virgin olive oil 2 cups baby spinach COOKING INSTRUCTIONS: In a large skillet, cook bacon over medium heat until dark brown and very crisp, about 15 minutes. Remove from skillet and drain on a paper towel lined plate; set aside. Melt the coconut oil in a large skillet over medium heat. Add cauliflower, shallot, salt and pepper; cook for 10 minutes or until cauliflower is slightly tender. In a large bowl, combine bacon, cauliflower mixture and avocados. In a small bowl, whisk together honey, lemon juice and olive oil; pour mixture over bacon/cauliflower stir-fry. Serve stir-fry over a bed of baby spinach. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cherry tomatoes and cucumber spears. NUTRITION: 581 Calories; 39g Fat; 20g Protein; 42g Carbohydrate; 2g Dietary Fiber; 48mg Cholesterol; 947mg Sodium. Exchanges: 2 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 6 Fat; 6 1/2 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 13
DO-AHEAD TIP: Cook collard greens. Coconut Dill Tuna Steaks with Collard Greens Day 4 - Serves 2 1 tablespoon coconut oil 2 medium tuna steaks 1 cup shredded Brussels sprouts 1/2 large leek, chopped (white and light green parts only) Prep Time: 10 minutes Cook Time: 14 to 21 minutes COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Sea salt and freshly ground black pepper, to taste 2 tablespoons canned, unsweetened coconut milk 2 cloves garlic, minced 1 teaspoon chopped fresh dill 2 cups collard greens Melt the coconut oil in a large skillet over high heat. Sear each tuna steak for 2 to 3 minutes per side. In a large baking dish, layer seared tuna steaks, shredded Brussels sprouts, chopped leek, salt and pepper. In a small bowl, whisk together coconut milk, garlic and dill; pour mixture over tuna and vegetables. Bake for 10 to 15 minutes or until vegetables are slightly tender and each tuna steak has a thin strip of pink in the center. Serve tuna and vegetables over a bed of collard greens. SERVING SUGGESTION: Serve sliced cucumbers and tomatoes on the side. NUTRITION: 293 Calories; 16g Fat; 29g Protein; 9g Carbohydrate; 2g Dietary Fiber; 43mg Cholesterol; 62mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 Fat. Paleo Menu-Mailer Volume 14, Week 13
1/4 cup coconut flour 2 tablespoons unsweetened coconut flakes Sea salt and freshly ground black pepper, to taste 1/4 teaspoon dried oregano 1/4 teaspoon garlic powder 1/8 teaspoon cayenne pepper Prep Time: 15 minutes Cook Time: 30 to 35 minutes Crispy Chicken Cutlets with Baby Carrots Day 5 - Serves 2 1 egg 2 large boneless skinless chicken breast halves, cut into thin strips 1 tablespoon olive oil 1 1/2 cups baby carrots 1 tablespoon honey 1/2 teaspoon lime juice COOKING INSTRUCTIONS: Preheat oven to 400 degrees. Line a baking sheet with parchment paper. In a large baking dish, combine first 6 ingredients (coconut flour through cayenne pepper). In a medium bowl, whisk the eggs. Dip each chicken strip first into the egg mixture then into the coconut flour mixture, coating evenly. Arrange chicken strips in a single layer on prepared baking sheet; bake for 10 minutes per side or until chicken is cooked through. Heat a medium skillet over medium heat. Add olive oil and carrots; cook and stir for 10 to 15 minutes or until carrots are slightly tender. Add honey, lime juice, salt and pepper; blend well. Serve baby carrots with chicken. SERVING SUGGESTION: Faux-Tay-Toes (steam cauliflower till tender; drain; mash with ghee, salt and pepper to taste until you get a mashed potatoes texture). NUTRITION: 635 Calories; 8g Fat; 44g Protein; 101g Carbohydrate; 4g Dietary Fiber; 205mg Cholesterol; 200mg Sodium. Exchanges: 0 Grain( Starch); 6 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 19 1/2 Other Carbohydrates. 1/4 large onion, diced 2 cloves garlic, minced 1/2 (12-14 ounce) can coconut cream 2 cups low sodium tomato juice Tomato Basil Turkey Soup Day 6 - Serves 2 1 1/2 cups chopped turkey breast* Sea salt and freshly ground black pepper, to taste 1/4 cup chopped basil leaves 1/2 tablespoon ground cumin Prep Time: 10 minutes Cook Time: 6 to 8 hours COOKING INSTRUCTIONS: In a large crock cooker, place all ingredients; stir well to combine. Cover and cook on LOW for 6 to 8 hours or until turkey is cooked through. Serve warm. *Easier to chop if partially frozen. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 611 Calories; 46g Fat; 36g Protein; 20g Carbohydrate; 3g Dietary Fiber; 134mg Cholesterol; 192mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 2 1/2 Vegetable; 6 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 13
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 13
Low Carb Menu-Mailer Shopping List Four Servings Volume 14, Week 13 MENU: Day 1: Ginger Broccoli Chicken Stir-fry, along with Cauli-rice Day 2: Parmesan Brussels Sprout and Turkey Hash, serve with a big spinach salad Day 3: Herb Steak Salad with Buttermilk Dressing, add baked eggplant Day 4: Bacon Strawberry Salad with Spiced Pecans, serve with turnip fries Day 5: Creamy Lemon Dill Salmon, add Cauli-rice Day 6: Creamy Garlic Chicken Soup, along with stir-fried sliced zucchini, yellow squash and red bell pepper SHOPPING LIST MEAT/POULTRY/SEAFOOD Boneless skinless chicken breasts (2 large) [D1] Boneless skinless chicken thighs (1 1/2 pounds) [D6] Ground turkey (1 pound) [D2] Steak (1 pound, chopped) [D3] Bacon (1 pound) [D4] Salmon filets (4 large) [D5] CONDIMENTS Coconut oil [D1] [D2] [D3] Olive oil [D5] **Additional [D4] Low sodium soy sauce (2 teaspoons) [D1] Liquid stevia (2 to 3 drops) [D3] [D4] Xylitol (1 teaspoon) [D4] PRODUCE Kale (4 cups, chopped) [D6] Bib lettuce leaves (4 cups) [D5] Spinach leaves (2 cups) [D1]**[D2] Broccoli (2 cups) [D1] Baby spinach leaves (4 cups) [D4] Baby arugula lettuce (4 cups) [D3] Garlic (13 cloves and 1/2 teaspoon, minced) [D1] [D2] [D3] [D4] [D5] [D6] Onion (1 medium, 1 small) [D1] [D6] Red onion (1/2 small) [D3] Shallot ( 1 large) [D4] Leeks (2 medium) [D2] Asparagus (1 large bunch) [D1] Brussels sprouts (3 cups, halved) [D2] Mushrooms (3 cups, chopped) [D2] [D6] Radishes (1/2 cup, sliced) [D3] Sugar snap peas (1 cup, trimmed and chopped) [D3] Celery (1 cup, chopped) [D6] Strawberries (1 cup, sliced) [D4] Lemon (7 tablespoons, juice and 3 teaspoons, zest) [D1] [D3] [D4] [D5] [D6] Ginger (1 tablespoon, grated) [D1] Dill (1 tablespoon, chopped) [D5] **Cauliflower [D1] [D5] **Eggplant [D3] **Turnips [D4] **Zucchini [D6] **Yellow squash [D6] **Red bell pepper [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Dried basil [D2] Chili powder [D2] Dried thyme [D3] Dried parsley [D3] Cayenne pepper [D4] **Garlic powder [D4] DRY GOODS Almonds (1/4 cup, chopped) [D3] Pecans (1 cup, halves) [D4] DAIRY/DAIRY CASE Butter milk (1/4 cup) [D3] Heavy cream (1 cup and 2 tablespoons) [D4] [D6] Sour cream, full fat (1/4 cup) [D5] Parmesan cheese (1/4 cup, shaved) [D2] Feta cheese (1/4 cup, crumbled) [D4] GLUTEN FREE Chicken broth [D1] [D6] Soy sauce [D1] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. CANNED GOODS Low sodium chicken broth (3 1/2 cup) [D1] [D6] Low Carb Menu-Mailer Volume 14, Week 13