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: Thai Marinated Chicken, add some brown rice and steamed broccoli spears Day 2: Tamale Pie, along with a big salad and corn muffins Day 3: White Bean Olive and Kale Tartines, serve a big salad on the side Day 4: Sausage and Roasted Squash Salad, add a relish tray Day 5: Penne with Lemony Shrimp, serve with a big spinach salad Day 6: Chicken with Red Onions, Potatoes and Thyme, with a side of steamed Brussels sprouts and mashed rutabagas SHOPPING LIST: MEAT/POULTRY/SEAFOOD 2 pounds extra-lean ground beef [D2] 6 spicy sausage links [D4] 6 boneless skinless chicken breast halves [D1] 12 boneless skinless chicken thighs [D6] 2 pounds medium shrimp, peeled and deveined (or buy frozen) [D5] CONDIMENTS Olive oil [D2] [D3] [D4] [D5] [D6] Balsamic vinegar [D4] Dijon mustard [D4] Low sodium soy sauce [D1] Black olives, pitted (1 cup whole and 1 cup chopped) [D2] [D4] Green olives (1 cup chopped) [D3] Honey [D1] White wine (1/4 cup) (or use apple cider) [D3] Dry white wine (1 cup) (or use chicken broth) [D6] **Salad dressing(s) [D2] [D3] BAKERY 6 thick slices country bread [D3] **Corn muffins [D2] Volume 14, Week 3 PRODUCE Onions (1 large) [D2] Red onions (4 large) [D6] Garlic (18 cloves) [D1] [D2] [D3] [D5] [D6] Red potatoes (8 small) [D6] Butternut squash (1 large) [D4] Gingerroot (1 teaspoon minced) [D1] Kale (6 cups chopped) [D3] Arugula (4 cups) [D4] Parsley (1/2 cup chopped) [D5] Cilantro (1/2 cup chopped) [D2] Lemons (1 tablespoon juice plus zest and juice of 1 1/2 lemons) [D3] [D5] [D6] Limes (1) [D1] **Celery [D4] **Cucumber [D4] **Carrots[D4] **Cherry tomatoes [D4] **Broccoli [D1] **Brussels sprouts [D6] **Rutabagas [D6] **Spinach [D5] **Lettuce (not Iceberg, no nutrition) [D2] [D3] **Salad veggies [D2] [D3] CANNED GOODS Low sodium chicken broth (1 cup) (if not using dry white wine) 1 (15-ounce) can black beans [D2] 1 (15-ounce) can cannellini beans [D3] Apple cider (1/4 cup) (if not using white wine) SPICES Sea salt (Keep on hand) Black peppercorns (Keep on hand) Curry powder [D1] Ground cumin [D2] Crushed red pepper flakes [D2] [D5] [D6] Thyme [D3] [D4] [D6] **Ground nutmeg [D6] DRY GOODS 1 pound Penne pasta [D5] **Brown rice [D1] DAIRY/DAIRY CASE Eggs (1) [D2] Milk (1/2 cup) [D2] Goat cheese (1/2 cup) [D4] Feta cheese (1/2 cup) [D5] Parmigiano-Reggiano cheese (1/2 cup freshly grated) [D3] **Butter, unsalted [D6] FREEZER 2 pounds medium shrimp, peeled and deveined (if not using fresh) [D5] Whole kernel corn (6 cups) [D2] VEGETARIAN Non-breaded faux chicken patties [D1] Firm tofu [D4] Portabella mushrooms [D5] 2 (15-ounce) cans red kidney beans [D2] 3 (15-ounce) cans white beans GLUTEN FREE Sausages [D4] Vinegar [D4] Mustard [D4] Soy sauce [D1] Olives [D2] [D3] [D4] White wine (or apple cider) [D3] Dry white wine (or chicken broth) [D6] Canned black beans [D2] Canned cannellini beans [D3] Curry powder [D1] Pasta [D5] Bread [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. Classic Menu-Mailer Volume 14, Week 3
DO-AHEAD TIP: Marinate chicken for 20 minutes (see recipe). Thai Marinated Chicken Day 1 - Serves 6 1/4 cup low sodium soy sauce 3 tablespoons honey Juice of 1 lime 1 tablespoon curry powder 3 cloves garlic, minced 1 teaspoon minced gingerroot 6 boneless skinless chicken breast halves COOKING INSTRUCTIONS: In a large bowl, whisk together first 7 ingredients (soy sauce through salt and pepper). Add chicken; turn to coat then cover and refrigerate for 20 minutes. Heat an indoor grill pan over medium heat. Add marinated chicken; grill for 8 to 10 minutes per side or until juices run clear. SERVING SUGGESTION: Brown rice and steamed broccoli spears. VEGETARIAN: Use non-breaded faux chicken patties and adjust cooking time accordingly. GLUTEN FREE: Make sure soy sauce and curry powder are gluten free. NUTRTION: 296 Calories; 3g Fat (9.4% calories from fat); 53g Protein; 12g Carbohydrate; 1g Dietary Fiber; 132mg Cholesterol; 549mg Sodium. Exchanges: 0 Grain (Starch); 7 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates. DO-AHEAD TIP: Defrost frozen corn. 5 tablespoons olive oil, divided 1 large onion, chopped 3 cloves garlic, chopped 2 pounds extra-lean ground beef 2 teaspoons ground cumin Tamale Pie Day 2 - Serves 6 Crushed red pepper flakes, to taste 1/2 cup chopped cilantro 1 (15-ounce can) black beans, drained and rinsed 1 cup chopped black olives 6 cups frozen whole kernel corn, defrosted 1/2 cup milk 1 egg COOKING INSTRUCTIONS: Preheat oven to 375 degrees. In a large skillet, heat 3 tablespoons of olive oil over medium heat. Add onion and garlic; saute for 5 to 7 minutes or until soft. Add next 7 ingredients (ground beef through olives); cook and stir for 8 to 10 minutes or until beef is cooked through. Transfer mixture to a large baking dish. In a blender, place corn, milk and egg; process for 1 to 2 minutes or until smooth. In a medium saucepan, heat remaining 2 tablespoons of olive oil over medium heat. Add corn mixture; cook, stirring constantly, for 5 to 7 minutes or until thickened then pour over beef mixture; bake for 25 to 30 minutes or until top is golden. SERVING SUGGESTION: A big salad and some warm, buttered corn muffins. VEGETARIAN: Replace beef with 2 (15-ounce) cans drained and rinsed red kidney beans. GLUTEN FREE: Make sure canned beans and olives are gluten free. NUTRITION: 508 Calories; 24g Fat (41.5% calories from fat); 29g Protein; 48g Carbohydrate; 9g Dietary Fiber; 103mg Cholesterol; 506mg Sodium. Exchanges: 3 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 3 Fat. Classic Menu-Mailer Volume 14, Week 3
3 tablespoons olive oil, divided 1 (15-ounce) can cannellini beans, drained and rinsed 3 cloves garlic, minced 1 teaspoon dried thyme 1 tablespoon fresh lemon juice White Bean Olive and Kale Tartines Day 3 - Serves 6 1 cup chopped green olives 1/4 cup white wine (or use apple cider) 6 cups chopped kale 6 thick slices country bread, lightly toasted 1/2 cup freshly grated Parmigiano-Reggiano cheese COOKING INSTRUCTIONS: In a medium skillet, heat 2 tablespoons of olive oil over medium heat. Add next 6 ingredients (beans through olives); saute for 5 to 7 minutes. Add wine; cook for 5 to 7 minutes or until liquid has evaporated. Place mixture in a blender or food processor and puree for 1 to 2 minutes or until smooth. In another medium skillet, heat remaining 1 tablespoon of olive oil over medium heat. Add chopped kale; cook and stir for 5 to 6 minutes or until wilted. Spread bean mixture on bread; top with kale and cheese. SERVING SUGGESTION: Serve a big salad on the side. VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure canned beans and olives are gluten free. Use gluten free bread. NUTRITION: 193 Calories; 10g Fat (44.2% calories from fat); 6g Protein; 21g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 213mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat. 6 tablespoons olive oil, divided 1 large butternut squash, peeled, seeded and cut into 2-inch cubes 6 spicy sausage links, cut into 2-inch pieces 1 tablespoon dried thyme Sausage and Roasted Squash Salad Day 4 - Serves 6 COOKING INSTRUCTIONS: Preheat oven to 425 degrees. 1 tablespoon balsamic vinegar 1 teaspoon Dijon mustard 4 cups arugula 1 cup whole pitted black olives 1/2 cup crumbled goat cheese In a large roasting pan, toss together 2 tablespoons of olive oil, with the squash, thyme, salt and pepper; bake for 25 minutes. Add sausages for the last 15 minutes. Meanwhile, prepare vinaigrette: In a small bowl, whisk together remaining 4 tablespoons of olive oil, the balsamic vinegar, mustard, salt and pepper. In a large bowl, add roasted squash, sausages, arugula, olives and goat cheese; toss with vinaigrette. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cherry tomatoes and cucumber spears. VEGETARIAN: Omit sausage and use stir-fried firm tofu. GLUTEN FREE: Make sure sausages, vinegar, mustard and olives are gluten free. NUTRITION: 322 Calories; 20g Fat (51.2% calories from fat); 6g Protein; 36g Carbohydrate; 6g Dietary Fiber; 10mg Cholesterol; 255mg Sodium. Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 3 1/2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 3
DO-AHEAD TIP: Cook pasta. 4 tablespoons olive oil, divided 2 pounds medium shrimp, peeled and deveined 3 cloves garlic, minced Zest and juice of 1/2 lemon Penne with Lemony Shrimp Day 5 - Serves 6 Crushed red pepper flakes, to taste 1 pound Penne pasta, cooked according to package directions 1/2 cup crumbled Feta cheese 1/2 cup chopped parsley COOKING INSTRUCTIONS: In a medium skillet, heat 2 tablespoons of olive oil over medium heat. Add shrimp and saute for 2 minutes. Add next 4 ingredients (garlic through crushed red pepper flakes); saute for 2 to 3 minutes or until shrimp are opaque. In a large saucepan, add cooked pasta, shrimp, Feta cheese, parsley and remaining 2 tablespoons of olive oil; saute for 1 to 2 minutes or until heated through. SERVING SUGGESTION: Serve a big spinach salad on the side. VEGETARIAN: Use sliced portabella mushrooms instead of shrimp. GLUTEN FREE: Use gluten free pasta. NUTRITION: 467 Calories; 9g Fat (18.6% calories from fat); 34g Protein; 59g Carbohydrate; 2g Dietary Fiber; 180mg Cholesterol; 269mg Sodium. Exchanges: 3 1/2 Grain (Starch); 3 1/2 Lean Meat; 0 Vegetable; 1 Fat. 3 tablespoons olive oil 12 boneless skinless chicken thighs 4 large red onions, quartered 6 cloves garlic, halved 2 tablespoons dried thyme Chicken with Red Onions, Potatoes and Thyme Day 6 - Serves 6 Crushed red pepper flakes, to taste 8 small red potatoes, halved Zest and juice of 1 lemon 1 cup dry white wine (or use chicken broth) Sea salt and freshly ground black pepper, to taste COOKING INSTRUCTIONS: In a large skillet, heat the olive oil over medium heat. Add chicken; sear for 5 minutes per side or until golden. Transfer to a large crock cooker. Add remaining ingredients (onions through salt and pepper). Cover and cook on LOW for 8 hours or until chicken is cooked through. SERVING SUGGESTION: Steamed Brussels sprouts and steamed rutabagas mashed with butter, salt, pepper and ground nutmeg to taste. GLUTEN FREE: Make sure wine (or broth) is gluten free. NUTRITION: 214 Calories; 7g Fat (32.7% calories from fat); 4g Protein; 29g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 12mg Sodium. Exchanges: 1 Grain (Starch); 2 Vegetable; 1 1/2 Fat. Classic Menu-Mailer Volume 14, Week 3
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Thai Marinated Chicken, add some brown rice and steamed broccoli spears Day 2: Tamale Pie, along with a big salad and corn muffins Day 3: White Bean Olive and Kale Tartines, serve a big salad on the side Day 4: Sausage and Roasted Squash Salad, add a relish tray Day 5: Penne with Lemony Shrimp, serve with a big spinach salad Day 6: Chicken with Red Onions, Potatoes and Thyme, with a side of steamed Brussels sprouts and mashed rutabagas SHOPPING LIST: MEAT/POULTRY/SEAFOOD 3/4 pound extra-lean ground beef [D2] 2 spicy sausage links [D4] 2 boneless skinless chicken breast halves [D1] 4 boneless skinless chicken thighs [D6] 3/4 pound medium shrimp, peeled and deveined [D5] CONDIMENTS Olive oil [D2] [D3] [D4] [D5] [D6] Balsamic vinegar [D4] Dijon mustard [D4] Low sodium soy sauce [D1] Black olives, pitted (1/3 cup whole and 1/3 cup) [D2] [D4] Green olives (1/3 cup) [D3] Honey [D1] White wine (1 1/2 tablespoons) (or use apple cider) [D3] Dry white wine (1/3 cup) (or use chicken broth) [D6] **Salad dressing(s)[d2] [D3] BAKERY 2 thick slices country bread [D3] **Corn muffins [D2] Volume 14, Week 3 PRODUCE Onions (1/3 large) [D2] Red onions (2 medium) [D6] Garlic (6 cloves) [D1] [D2] [D3] [D5] [D6] Red potatoes (3 small) [D6] Butternut squash (1/3 large) [D4] Gingerroot (1/3 teaspoon) [D1] Kale (2 cups chopped) [D3] Arugula (1 1/2 cups) [D4] Parsley (3 tablespoons) [D5] Cilantro (3 tablespoons) [D2] Lemons (1 teaspoon juice plus zest and juice of 1/2 lemon) [D3] [D5] [D6] Limes (1/2) [D1] **Celery [D4] **Cucumber [D4] **Carrots[D4] **Cherry tomatoes [D4] **Broccoli [D1] **Brussels sprouts [D6] **Rutabagas [D6] **Spinach [D5] **Lettuce (not Iceberg, no nutrition) [D2] [D3] **Salad veggies (your choice) [D2] [D3] CANNED GOODS Low sodium chicken broth (1/3 cup) (if not using dry white wine) 1/3 (15-ounce) can black beans [D2] 1/3 (15-ounce) can cannellini beans [D3] Apple cider (1 1/2 tablespoons) (if not using white wine) SPICES Sea salt (Keep on hand) Black peppercorns (Keep on hand) Curry powder [D1] Ground cumin [D2] Crushed red pepper flakes [D2] [D5] [D6] Thyme [D3] [D4] [D6] **Ground nutmeg [D6] DRY GOODS 1/3 pound Penne pasta [D5] **Brown rice [D1] DAIRY/DAIRY CASE Eggs (1) [D2] Milk (3 tablespoons) [D2] Goat cheese (3 tablespoons) [D4] Feta cheese (3 tablespoons) [D5] Parmigiano-Reggiano cheese (3 tablespoons freshly grated) [D3] **Butter, unsalted [D6] FREEZER 3/4 pound medium shrimp, peeled and deveined (if not using fresh) [D5] Whole kernel corn (6 cups) [D2] VEGETARIAN Non-breaded faux chicken patties [D1] Firm tofu [D4] Portabella mushrooms [D5] 1 (15-ounce) cans red kidney beans [D2] 1 (15-ounce) cans white beans GLUTEN FREE Sausages [D4] Vinegar [D4] Mustard [D4] Soy sauce [D1] Olives [D2] [D3] [D4] White wine (or apple cider) [D3] Dry white wine (or chicken broth) [D6] Canned black beans [D2] Canned cannellini beans [D3] Curry powder [D1] Pasta [D5] Bread [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. Classic Menu-Mailer Volume 14, Week 3
DO-AHEAD TIP: Marinate chicken for 20 minutes (see recipe). Thai Marinated Chicken Day 1 - Serves 2 1 1/2 tablespoons low sodium soy sauce 3 teaspoons honey Juice of 1/3 lime 1 teaspoon curry powder 1 clove garlic, minced 1/3 teaspoon minced gingerroot 2 boneless skinless chicken breast halves COOKING INSTRUCTIONS: In a large bowl, whisk together first 7 ingredients (soy sauce through salt and pepper). Add chicken; turn to coat then cover and refrigerate for 20 minutes. Heat an indoor grill pan over medium heat. Add marinated chicken; grill for 8 to 10 minutes per side or until juices run clear. SERVING SUGGESTION: Brown rice and steamed broccoli spears. VEGETARIAN: Use non-breaded faux chicken patties and adjust cooking time accordingly. GLUTEN FREE: Make sure soy sauce and curry powder are gluten free. NUTRTION: 296 Calories; 3g Fat (9.4% calories from fat); 53g Protein; 12g Carbohydrate; 1g Dietary Fiber; 132mg Cholesterol; 549mg Sodium. Exchanges: 0 Grain (Starch); 7 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates. DO-AHEAD TIP: Defrost frozen corn. 5 teaspoons olive oil, divided 1/3 large onion, chopped 1 clove garlic, chopped 3/4 pound extra-lean ground beef 3/4 teaspoon ground cumin Tamale Pie Day 2 - Serves 2 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Crushed red pepper flakes, to taste 3 tablespoons chopped cilantro 1/3 (15-ounce can) black beans, drained and rinsed 1/3 cup chopped black olives 2 cups frozen whole kernel corn, defrosted 3 tablespoons milk 1 egg In a large skillet, heat 3 teaspoons of olive oil over medium heat. Add onion and garlic; saute for 5 to 7 minutes or until soft. Add next 7 ingredients (ground beef through olives); cook and stir for 8 to 10 minutes or until beef is cooked through. Transfer mixture to a large baking dish. In a blender, place corn, milk and egg; process for 1 to 2 minutes or until smooth. In a medium saucepan, heat remaining 2 teaspoons of olive oil over medium heat. Add corn mixture; cook, stirring constantly, for 5 to 7 minutes or until thickened then pour over beef mixture; bake for 25 to 30 minutes or until top is golden. SERVING SUGGESTION: A big salad and some warm, buttered corn muffins. VEGETARIAN: Replace beef with 2 (15-ounce) cans drained and rinsed red kidney beans. GLUTEN FREE: Make sure canned beans and olives are gluten free. NUTRITION: 508 Calories; 24g Fat (41.5% calories from fat); 29g Protein; 48g Carbohydrate; 9g Dietary Fiber; 103mg Cholesterol; 506mg Sodium. Exchanges: 3 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 3 Fat. Classic Menu-Mailer Volume 14, Week 3
3 teaspoons olive oil, divided 1/3 (15-ounce) can cannellini beans, drained and rinsed 1 clove garlic, minced 1/3 teaspoon dried thyme 1 teaspoon fresh lemon juice White Bean Olive and Kale Tartines Day 3 - Serves 2 1/3 cup chopped green olives 1 1/2 tablespoons white wine (or use apple cider) 2 cups chopped kale 2 thick slices country bread, lightly toasted 3 tablespoons freshly grated Parmigiano-Reggiano cheese COOKING INSTRUCTIONS: In a medium skillet, heat 2 teaspoons of olive oil over medium heat. Add next 6 ingredients (beans through olives); saute for 5 to 7 minutes. Add wine; cook for 5 to 7 minutes or until liquid has evaporated. Place mixture in a blender or food processor and puree for 1 to 2 minutes or until smooth. In another medium skillet, heat remaining 1 teaspoon of olive oil over medium heat. Add chopped kale; cook and stir for 5 to 6 minutes or until wilted. Spread bean mixture on bread; top with kale and cheese. SERVING SUGGESTION: Serve a big salad on the side. VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure canned beans and olives are gluten free. Use gluten free bread. NUTRITION: 193 Calories; 10g Fat (44.2% calories from fat); 6g Protein; 21g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 213mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat. 6 teaspoons olive oil, divided 1/3 large butternut squash, peeled, seeded and cut into 2-inch cubes 2 spicy sausage links, cut into 2-inch pieces 1 teaspoon dried thyme Sausage and Roasted Squash Salad Day 4 - Serves 2 COOKING INSTRUCTIONS: Preheat oven to 425 degrees. 1 teaspoon balsamic vinegar 1/3 teaspoon Dijon mustard 1 1/2 cups arugula 1/3 cup whole pitted black olives 3 tablespoons crumbled goat cheese In a large roasting pan, toss together 2 teaspoons of olive oil, with the squash, thyme, salt and pepper; bake for 25 minutes. Add sausages for the last 15 minutes. Meanwhile, prepare vinaigrette: In a small bowl, whisk together remaining 4 teaspoons of olive oil, the balsamic vinegar, mustard, salt and pepper. In a large bowl, add roasted squash, sausages, arugula, olives and goat cheese; toss with vinaigrette. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cherry tomatoes and cucumber spears. VEGETARIAN: Omit sausage and use stir-fried firm tofu. GLUTEN FREE: Make sure sausages, vinegar, mustard and olives are gluten free. NUTRITION: 322 Calories; 20g Fat (51.2% calories from fat); 6g Protein; 36g Carbohydrate; 6g Dietary Fiber; 10mg Cholesterol; 255mg Sodium. Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 3 1/2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 3
DO-AHEAD TIP: Cook pasta. 4 teaspoons olive oil, divided 3/4 pound medium shrimp, peeled and deveined 1 clove garlic, minced Zest and juice of 1/4 lemon Penne with Lemony Shrimp Day 5 - Serves 2 Crushed red pepper flakes, to taste 1/4 pound Penne pasta, cooked according to package directions 3 tablespoons crumbled Feta cheese 3 tablespoons chopped parsley COOKING INSTRUCTIONS: In a medium skillet, heat 2 teaspoons of olive oil over medium heat. Add shrimp and saute for 2 minutes. Add next 4 ingredients (garlic through crushed red pepper flakes); saute for 2 to 3 minutes or until shrimp are opaque. In a large saucepan, add cooked pasta, shrimp, Feta cheese, parsley and remaining 2 teaspoons of olive oil; saute for 1 to 2 minutes or until heated through. SERVING SUGGESTION: Serve a big spinach salad on the side. VEGETARIAN: Use sliced portabella mushrooms instead of shrimp. GLUTEN FREE: Use gluten free pasta. NUTRITION: 467 Calories; 9g Fat (18.6% calories from fat); 34g Protein; 59g Carbohydrate; 2g Dietary Fiber; 180mg Cholesterol; 269mg Sodium. Exchanges: 3 1/2 Grain (Starch); 3 1/2 Lean Meat; 0 Vegetable; 1 Fat. 3 teaspoons olive oil 4 boneless skinless chicken thighs 1 1/2 large red onions, quartered 2 cloves garlic, halved 2 teaspoons dried thyme Chicken with Red Onions, Potatoes and Thyme Day 6 - Serves 2 Crushed red pepper flakes, to taste 3 small red potatoes, halved Zest and juice of 1 lemon 1/3 cup dry white wine (or use chicken broth) Sea salt and freshly ground black pepper, to taste COOKING INSTRUCTIONS: In a large skillet, heat the olive oil over medium heat. Add chicken; sear for 5 minutes per side or until golden. Transfer to a large crock cooker. Add remaining ingredients (onions through salt and pepper). Cover and cook on LOW for 8 hours or until chicken is cooked through. SERVING SUGGESTION: Steamed Brussels sprouts and steamed rutabagas mashed with butter, salt, pepper and ground nutmeg to taste. GLUTEN FREE: Make sure wine (or broth) is gluten free. NUTRITION: 214 Calories; 7g Fat (32.7% calories from fat); 4g Protein; 29g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 12mg Sodium. Exchanges: 1 Grain (Starch); 2 Vegetable; 1 1/2 Fat. Classic Menu-Mailer Volume 14, Week 3
Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Chicken Curry Carrot Soup, add a big salad tossed with Leanne s basic vinaigrette. Day 2: Burgers with Lemon Beets, serve with Sweet potato fries Day 3: Sausage and Sweet Potato Chili, add a side of roasted veggies Day 4: Oven Roasted Turkey Breast with Pomegranate Spinach Salad, serve steamed broccoli on the side Day 5: Lemon Salmon with Roasted Asparagus, along with Cauli-rice Day 6: Kale and Cucumber Chicken Salad, add Sweet potato fries SHOPPING LIST: MEAT/POULTRY/SEAFOOD 4 boneless skinless chicken breasts [D1] [D6] Lean ground beef (1 1/2 pounds) [D2] Pork sausage links (1 pound) [D3] 1 (3-pound) boneless turkey breast [D4] Salmon filets (4 medium) [D5] CONDIMENTS Coconut oil [D1] [D2] [D3] [D5] Extra virgin olive oil [D4] [D6] **Additional [D1] Honey [D2] [D4] [D6] Apple cider vinegar [D6] **Olive oil [D2] [D3] [D6] **Balsamic vinegar [D1] Volume 14, Week 3 PRODUCE Kale (4 cups) [D6] Romaine lettuce (8 large leaves) [D2] Baby spinach (4 cups) [D4] Garlic (8 clove) [D1] [D2] [D3] [D4] [D5] **Additional [D1] Onion (1 large, 1 small plus 1/4 cup, chopped) [D1] [D2] [D3] Red onion (1/2 cup, sliced) [D4] Jalapeno (2 medium) [D3] Leek (1 large) [D1] Beets (2 large) [D2] Asparagus (1 large bunch) [D5] Carrots (2 cups, sliced) [D1] Cucumber (1 cup, sliced) [D6] Cherry tomatoes (1 cup, halved) [D6] Sweet potatoes (2 medium) [D3] **Additional [D2] [D6] Pomegranate (1 cup, seeds) [D4] Lemon (7 tablespoons, juice and 1 teaspoon, zest) [D2] [D4] [D5] Lime (1 tablespoon, juice) [D6] Mandarin oranges (2 small) [D6] Dill (2 teaspoons, chopped) [D5] Parsley (1 teaspoon, chopped) [D1] **Lettuce (not iceberg-no nutrition) [D1] **Salad veggies (your choice) [D1] **Root vegetables (any kind or combination, except white potatoes) [D3] **Brussels sprouts [D3] **Broccoli [D3] [D4] **Cauliflower [D5] CANNED GOODS 3 (14-ounce) can diced tomatoes [D1] [D3] Tomato paste (4 tablespoons) [D3] Low sodium chicken broth (6 cups) [D1] [D3] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Curry powder [D1] Chili powder [D2] [D3] [D6] **Additional [D2] [D6] Ground cumin [D3] Paprika [D3] Dried oregano [D3] **Additional [D1] **Dried basil [D1] DRY GOODS Almonds (1/2 cup, chopped) [D4] Pecans (1/2 cup, chopped) [D6] DAIRY/DAIRY CASE Ghee (2 tablespoons) [D4] OTHER **Parchment paper [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 3
2 tablespoons coconut oil 1/4 cup chopped onion 1 large leek, chopped 1 small clove garlic, minced 2 cups sliced carrots Chicken Curry Carrot Soup Day 1 - Serves 4 2 large boneless, skinless chicken breasts, chopped Sea salt and freshly ground black pepper to taste 1 (14-ounce) can diced tomatoes 4 cups low sodium chicken broth 2 teaspoons curry powder 1 teaspoon chopped parsley COOKING INSTRUCTIONS: In a large pot, heat coconut oil over medium heat. To the pot, add the onion, leek, garlic, and carrots. Cook for 5 minutes, until the vegetables are tender. To the pot, add the remaining ingredients (chicken through parsley) and stir well. Reduce heat to a simmer and cover. Simmer for 30 minutes, until chicken is cooked through and no longer pink in the center. Serve warm. SERVING SUGGESTION: A 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: 287 Calories; 8g Fat (26.4% calories from fat); 40g Protein; 13g Carbohydrate; 2g Dietary Fiber; 68mg Cholesterol; 603mg Sodium. Exchanges: 5 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat; 1/2 Other Carbohydrates 1 1/2 pounds lean ground beef Sea salt and freshly ground black pepper to taste 1 small clove garlic, minced 1 teaspoon chili powder 1 tablespoon coconut oil Burgers with Lemon Beets Day 2 - Serves 4 1 large onion, sliced 1 teaspoon lemon zest 1 tablespoon lemon juice 1 teaspoon honey 2 large beets, shredded 8 large romaine lettuce leaves COOKING INSTRUCTIONS: In a medium bowl, mix the first 4 ingredients (beef through chili powder). Form beef mixture into patties. Heat grill to high heat and place burgers on the grill. Cook for 10 minutes on each side, until burgers reach desired level of doneness. In a large skillet, over medium heat, heat coconut oil. To the skillet, add the onion, lemon zest, lemon juice, honey and beets. Season with sea salt and freshly ground black pepper to taste and cook for 5 minutes, until vegetables are tender. Place burgers on lettuce leaves and top with sautéed onion and beets. Serve warm. SERVING SUGGESTION: Sweet potato fries. (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 to taste with salt, pepper and chili powder.) NUTRITION: 289 Calories; 7g Fat (17.3% calories from fat); 27g Protein; 46g Carbohydrate; 29g Dietary Fiber; 0mg Cholesterol; 166mg Sodium. Exchanges: 0 Grain (Starch); 9 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 3
1 tablespoon coconut oil 1 pound chopped pork sausage links 1 small onion, chopped 2 cloves garlic, minced 2 medium jalapenos 2 medium sweet potatoes, peeled and chopped Sea salt and freshly ground black pepper to taste Sausage and Sweet Potato Chili Day 3 - Serves 4 4 tablespoons tomato paste 2 (14-ounce) cans diced tomatoes 2 cups low sodium chicken broth 2 tablespoons ground cumin 2 tablespoons paprika 2 teaspoons chili powder 2 teaspoons chopped oregano COOKING INSTRUCTIONS: In a large pot over medium heat, heat coconut oil. To the pot, add the first 4 ingredients (sausage through jalapeno) and cook for 10 minutes, until sausage is brown and vegetables are tender. To the pot, add the remaining ingredients (sweet potatoes through oregano) and stir. Reduce heat to low and simmer for 25 minutes, until chili is hot. Serve warm. SERVING SUGGESTION: Roasted veggies. (Toss any root vegetable (except white potatoes) or combination plus large Brussels sprouts halved lengthwise, and broccoli (all should be the same sizebeets take a little longer to cook) in olive oil, salt, pepper and a choice of herbs/spices (if desired). Spread in a single layer on a baking sheet lined with parchment paper; roast in a preheated 400- degree oven, turning once, until tender.) NUTRITION: 415 Calories; 28g Fat (59.1% calories from fat); 16g Protein; 28g Carbohydrate; 5g Dietary Fiber; 39mg Cholesterol; 795mg Sodium. Exchanges: 1 1/2 Grain (Starch); 1 1/2 Lean Meat; 1 Vegetable; 5 Fat. Oven Roasted Turkey Breast with Pomegranate Spinach Salad Day 4 - Serves 4 1 (3-pound) boneless turkey breast 2 tablespoons ghee 2 small cloves garlic, minced Sea salt and freshly ground black pepper to taste 4 cups baby spinach leaves 1 cup pomegranate seeds COOKING INSTRUCTIONS: Place turkey on a large cutting board. Preheat oven to 325 degrees. 1/2 cup sliced red onion 1/2 cup chopped almonds 1/4 cup extra virgin olive oil 4 tablespoons lemon juice 1 tablespoons honey 1 clove garlic, minced In a small bowl, mix the ghee, garlic and salt and pepper to taste. Gently lift skin from turkey breast and rub ghee mixture under the skin. Place turkey in a baking dish and put in the oven and bake for 25 minutes, until turkey is white in the center. In a large bowl, mix the next 4 ingredients (spinach through almonds). In a small bowl, whisk the remaining ingredients (olive oil through garlic) and pour over the salad and toss. Allow the turkey to cool then slice and serve over the dressed salad. SERVING SUGGESTION: Steamed broccoli. NUTRITION: 507 Calories; 24g Fat (43.4% calories from fat); 60g Protein; 12g Carbohydrate; 2g Dietary Fiber; 158mg Cholesterol; 117mg Sodium. Exchanges: 0 Grain (Starch); 7 Lean Meat; 1/2 Vegetable; 0 Fruit; 4 1/2 Fat; 1/2 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 3
4 medium salmon filets 2 tablespoons lemon juice Sea salt and freshly ground black pepper to taste Lemon Salmon with Roasted Asparagus Day 5 - Serves 4 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. 2 teaspoons chopped dill 1 tablespoon coconut oil 1 large bunch asparagus 1 clove garlic, minced In a large baking dish, place salmon. Rub salmon with lemon juice, salt and pepper and dill. Place baking dish in the oven and bake for 15 to 20 minutes, until salmon flakes easily with a fork. In a separate large baking dish, place the coconut oil, asparagus and garlic; season with sea salt and freshly ground black pepper to taste and stir. Place in the oven and bake for 10 minutes, until asparagus is tender. Serve salmon warm with a side of asparagus. SERVING SUGGESTION: Cauli-rice (process cauliflower in a blender or food processor until it resembles gains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). NUTRITION: 303 Calories; 11g Fat (34.5% calories from fat); 46g Protein; 2g Carbohydrate; 1g Dietary Fiber; 118mg Cholesterol; 153mg Sodium. Exchanges: 6 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat. DO-AHEAD TIP: Cook 2 small chicken breasts in Crock Cooker. 4 cups chopped kale 1 cup sliced cucumber 1 cup cherry tomatoes, halved 1/2 cup chopped pecans 2 small mandarin oranges, peeled and segmented 2 small cooked, boneless skinless chicken breasts, chopped Kale and Cucumber Chicken Salad Day 6 - Serves 4 1/4 cup apple cider vinegar 4 tablespoons extra virgin olive oil 1 tablespoon honey Sea salt and freshly ground black pepper to taste 1 tablespoon lime juice 1 teaspoon chili powder COOKING INSTRUCTIONS: In a large bowl, mix the first 6 ingredients (kale through chicken). In a small bowl, whisk the remaining ingredients (vinegar through chili powder) and pour over the salad. Toss salad and serve. SERVING SUGGESTION: Sweet potato fries. (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 to taste with salt, pepper and chili powder.) NUTRITION: 294 Calories; 23g Fat (66.7% calories from fat); 4g Protein; 22g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 40mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 2 Vegetable; 1/2 Fruit; 4 1/2 Fat; 1/2 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 3
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 3
Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Chicken Curry Carrot Soup, add a big salad tossed with Leanne s basic vinaigrette. Day 2: Burgers with Lemon Beets, serve with Sweet potato fries Day 3: Sausage and Sweet Potato Chili, add a side of roasted veggies Day 4: Oven Roasted Turkey Breast with Pomegranate Spinach Salad, serve steamed broccoli on the side Day 5: Lemon Salmon with Roasted Asparagus, along with Cauli-rice Day 6: Kale and Cucumber Chicken Salad, add Sweet potato fries SHOPPING LIST: MEAT/POULTRY/SEAFOOD 2 boneless skinless chicken breasts [D1] [D6] Lean ground beef (3/4 pound) [D2] Pork sausage links (1/2 pound) [D3] 1 (1 1/2-pound) boneless turkey breast [D4] Salmon filets (2 medium) [D5] CONDIMENTS Coconut oil [D1] [D2] [D3] [D5] Extra virgin olive oil [D4] [D6] **Additional [D1] Honey [D2] [D4] [D6] Apple cider vinegar [D6] **Olive oil [D2] [D3] [D6] **Balsamic vinegar [D1] Volume 14, Week 3 PRODUCE Kale (2 cups) [D6] Romaine lettuce (4 large leaves) [D2] Baby spinach (2 cups) [D4] Garlic (4 cloves) [D1] [D2] [D3] [D4] [D5] **Additional [D1] Onion (1/2 large, 1/2 small plus 2 tablespoons, chopped) [D1] [D2] [D3] Red onion (1/4 cup, sliced) [D4] Jalapeno (1 medium) [D3] Leek (1/2 large) [D1] Beets (1 large) [D2] Asparagus (1/2 large bunch) [D5] Carrots (1 cup, sliced) [D1] Cucumber (1/2 cup, sliced) [D6] Cherry tomatoes (1/2 cup, halved) [D6] Sweet potatoes (1 medium) [D3] **Additional [D2] [D6] Pomegranate (1/2 cup, seeds) [D4] Lemon (3 1/2 tablespoons, juice and 1/2 teaspoon, zest) [D2] [D4] [D5] Lime (1/2 tablespoon, juice) [D6] Mandarin oranges (1 small) [D6] Dill (1 teaspoon, chopped) [D5] Parsley (1/2 teaspoon, chopped) [D1] **Lettuce (not iceberg-no nutrition) [D1] **Salad veggies (your choice) [D1] **Root vegetables (any kind or combination, except white potatoes) [D3] **Brussels sprouts [D3] **Broccoli [D3] [D4] **Cauliflower [D5] CANNED GOODS 1 1/2 (14-ounce) can diced tomatoes [D1] [D3] Tomato paste (2 tablespoons) [D3] Low sodium chicken broth (3 cups) [D1] [D3] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Curry [D1] Chili powder [D2] [D3] [D6] **Additional [D2] [D6] Ground cumin [D3] Paprika [D3] Dried oregano [D3] **Additional [D1] **Dried basil [D1] DRY GOODS Almonds (1/4 cup, chopped) [D4] Pecans (1/4 cup, chopped) [D6] DAIRY/DAIRY CASE Ghee (1 tablespoon) [D4] OTHER **Parchment paper [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 3
1 tablespoon coconut oil 2 tablespoons chopped onion 1/2 large leek, chopped 1/2 small clove garlic, minced 1 cup carrots, sliced 1 large boneless, skinless chicken breasts, chopped Chicken Curry Carrot Soup Day 1 - Serves 2 Sea salt and freshly ground black pepper to taste 1/2 (14-ounce) can diced tomatoes 2 cups low sodium chicken broth 1 teaspoon curry powder 1/2 teaspoon chopped parsley COOKING INSTRUCTIONS: In a large pot, heat coconut oil over medium heat. To the pot, add the onion, leek, garlic and carrots. Cook for 5 minutes, until the vegetables are tender. To the pot, add the remaining ingredients (chicken through parsley) and stir well. Reduce heat to a simmer and cover. Simmer for 30 minutes, until chicken is cooked through and no longer pink in the center. Serve warm. SERVING SUGGESTION: A 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: 287 Calories; 8g Fat (26.4% calories from fat); 40g Protein; 13g Carbohydrate; 2g Dietary Fiber; 68mg Cholesterol; 603mg Sodium. Exchanges: 5 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat; 1/2 Other Carbohydrates 3/4 pound lean ground beef Sea salt and freshly ground black pepper to taste 1/2 small clove garlic, minced 1/2 teaspoon chili powder 1/2 tablespoon coconut oil Burgers with Lemon Beets Day 2 - Serves 2 1/2 large onion, sliced 1/2 teaspoon lemon zest 1/2 tablespoon lemon juice 1/2 teaspoon honey 1 large beet, shredded 4 large romaine lettuce leaves COOKING INSTRUCTIONS: In a medium bowl, mix the first 4 ingredients (beef through chili powder). Form beef mixture into patties. Heat grill to high heat and place burgers on the grill. Cook for 10 minutes on each side, until burgers reach desired level of doneness. In a large skillet, over medium heat, heat coconut oil. To the skillet, add the onion, lemon zest, lemon juice, honey and beets. Season with sea salt and freshly ground black pepper to taste and cook for 5 minutes, until vegetables are tender. Place burgers on lettuce leaves and top with sautéed onion and beets. Serve warm. SERVING SUGGESTION: Sweet potato fries. (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 to taste with salt, pepper and chili powder.) NUTRITION: 289 Calories; 7g Fat (17.3% calories from fat); 27g Protein; 46g Carbohydrate; 29g Dietary Fiber; 0mg Cholesterol; 166mg Sodium. Exchanges: 0 Grain (Starch); 9 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 3
1/2 tablespoon coconut oil 1/2 pound chopped pork sausage links 1/2 small onion, chopped 1 clove garlic, minced 1 medium jalapenos 1 medium sweet potatoes, peeled and chopped Sea salt and freshly ground black pepper to taste Sausage and Sweet Potato Chili Day 3 - Serves 2 2 tablespoons tomato paste 1 (14-ounce) cans diced tomatoes 1 cup low sodium chicken broth 1 tablespoon ground cumin 1 tablespoon paprika 1 teaspoon chili powder 1 teaspoon chopped oregano COOKING INSTRUCTIONS: In a large pot over medium heat, heat coconut oil. To the pot, add the first 4 ingredients (sausage through jalapeno) and cook for 10 minutes, until sausage is brown and vegetables are tender. To the pot, add the remaining ingredients (sweet potatoes through oregano) and stir. Reduce heat to low and simmer for 25 minutes, until chili is hot. Serve warm. SERVING SUGGESTION: Roasted veggies. (Toss any root vegetable (except white potatoes) or combination plus large Brussels sprouts halved lengthwise, and broccoli (all should be the same sizebeets take a little longer to cook) in olive oil, salt, pepper and a choice of herbs/spices (if desired). Spread in a single layer on a baking sheet lined with parchment paper; roast in a preheated 400- degree oven, turning once, until tender.) NUTRITION: 415 Calories; 28g Fat (59.1% calories from fat); 16g Protein; 28g Carbohydrate; 5g Dietary Fiber; 39mg Cholesterol; 795mg Sodium. Exchanges: 1 1/2 Grain (Starch); 1 1/2 Lean Meat; 1 Vegetable; 5 Fat. Oven Roasted Turkey Breast with Pomegranate Spinach Salad Day 4 - Serves 2 1 (1 1/2-pound) boneless turkey breast 1 tablespoon ghee 1 small clove garlic, minced Sea salt and freshly ground black pepper to taste 2 cups baby spinach leaves 1/2 cup pomegranate seeds COOKING INSTRUCTIONS: Place turkey on a large cutting board. Preheat oven to 325 degrees. 1/4 cup sliced red onion 1/4 cup chopped almonds 2 tablespoons extra virgin olive oil 2 tablespoons lemon juice 1/2 tablespoons honey 1/2 clove garlic, minced In a small bowl, mix the ghee, garlic and salt and pepper to taste. Gently lift skin from turkey breast and rub ghee mixture under the skin. Place turkey in a baking dish and put in the oven and bake for 25 minutes, until turkey is white in the center. In a large bowl, mix the next 4 ingredients (spinach through almonds). In a small bowl, whisk the remaining ingredients (olive oil through garlic) and pour over the salad and toss. Allow the turkey to cool then slice and serve over the dressed salad. SERVING SUGGESTION: Steamed broccoli. NUTRITION: 507 Calories; 24g Fat (43.4% calories from fat); 60g Protein; 12g Carbohydrate; 2g Dietary Fiber; 158mg Cholesterol; 117mg Sodium. Exchanges: 0 Grain (Starch); 7 Lean Meat; 1/2 Paleo Menu-Mailer Volume 14, Week 3
Vegetable; 0 Fruit; 4 1/2 Fat; 1/2 Other Carbohydrates. 2 medium salmon filets 1 tablespoon lemon juice Sea salt and freshly ground black pepper to taste Lemon Salmon with Roasted Asparagus Day 5 - Serves 2 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. 1 teaspoon chopped dill 1/2 tablespoon coconut oil 1/2 large bunch asparagus 1/2 clove garlic, minced In a large baking dish, place salmon. Rub salmon with lemon juice, salt and pepper and dill. Place baking dish in the oven and bake for 15 to 20 minutes, until salmon flakes easily with a fork. In a separate large baking dish, place the coconut oil, asparagus and garlic; season with sea salt and freshly ground black pepper to taste and stir. Place in the oven and bake for 10 minutes, until asparagus is tender. Serve salmon warm with a side of asparagus. SERVING SUGGESTION: Cauli-rice (process cauliflower in a blender or food processor until it resembles gains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). NUTRITION: 303 Calories; 11g Fat (34.5% calories from fat); 46g Protein; 2g Carbohydrate; 1g Dietary Fiber; 118mg Cholesterol; 153mg Sodium. Exchanges: 6 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat. DO-AHEAD TIP: Cook 1 small chicken breasts in Crock Cooker. 2 cups chopped kale 1/2 cup sliced cucumber 1/2 cup cherry tomatoes, halved 1/4 cup chopped pecans 1 small mandarin orange, peeled and segmented 1 small cooked, boneless skinless chicken breasts, chopped Kale and Cucumber Chicken Salad Day 6 - Serves 2 2 tablespoons apple cider vinegar 2 tablespoons extra virgin olive oil 1/2 tablespoon honey Sea salt and freshly ground black pepper to taste 1/2 tablespoon lime juice 1/2 teaspoon chili powder COOKING INSTRUCTIONS: In a large bowl, mix the first 6 ingredients (kale through chicken). In a small bowl, whisk the remaining ingredients (vinegar through chili powder) and pour over the salad. Toss salad and serve. SERVING SUGGESTION: Sweet potato fries. (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 to taste with salt, pepper and chili powder.) NUTRITION: 294 Calories; 23g Fat (66.7% calories from fat); 4g Protein; 22g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 40mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 2 Vegetable; 1/2 Fruit; 4 1/2 Fat; 1/2 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 3
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 3
Low Carb Menu-Mailer Shopping List Four Servings MENU: Day 1: Spicy Almond Chicken Tenders, add a big bowl of broccoli slaw and sliced cucumber on the side Day 2: Cajun Steak with Creamy Shallot Sauce, serve steamed broccoli spears and Faux-Tay-Toes Day 3: Pork and Sauerkraut with Apples, serve braised kale on the side Day 4: Tomato Braised Fish, along with steamed green beans and sliced cucumber Day 5: Cheesy Turkey and Cauliflower Bake, add steamed baby red potatoes tossed with butter and chopped parsley Day 6: Chicken with Mushrooms, with stir-fried sliced zucchini, yellow squash and red bell pepper along with Curried Cauli-Rice SHOPPING LIST: MEAT/POULTRY/SEAFOOD 1 1/2 pounds beef top sirloin steak [D2] 4 medium boneless pork chops [D3] 4 (6-ounce) boneless skinless chicken breast halves [D1] 1 1/2 pounds boneless skinless chicken thighs [D6] 1 pound boneless skinless turkey breast meat [D5] 4 (6-ounce) firm-fleshed white fish fillets (or buy frozen) [D4] DELI 1 pound sauerkraut [D3] Volume 14, Week 3 PRODUCE Onions (1 large) [D6] Red onions (2 tablespoons chopped) [D4] Garlic (1 clove) [D6] Shallots (2 medium) [D2] Celery (1/2 cup chopped) [D4] Cauliflower florets (4 cup chopped) Mushrooms (4 ounces) [D6] Parsley (2 tablespoons chopped) [D5] **Additional Lemons (2) [D1] Granny Smith apples (1 cup cubed) [D3] **LC Cauliflower [D2] [D5] [D6] **LC Broccoli [D2] **LC Green beans [D4] **LC Green onions [D6] **LC Zucchini [D6] **LC Yellow squash [D6] **LC Red bell pepper [D6] **LC Cucumber [D1] [D4] **LC Cilantro [D6] **LC Broccoli slaw [D1] **LC Kale [D3] **LC Spinach [D5] **LC Lime [D6] CANNED GOODS Low sodium chicken broth, or use homemade (1 1/4 cups) [D4] [D5] [D6] Diced tomatoes (1/2 cup) [D4] DAIRY/DAIRY CASE Butter, unsalted (3 tablespoons) [D1] [D3] [D5]**LC Additional [D2] Heavy cream (3/4 cup) [D1][D2] Cheddar cheese (1 cup shredded) [D5] **LC Cream cheese [D2] FREEZER 4 (6-ounce) firm-fleshed white fish fillets (if not using fresh) [D4] CONDIMENTS Olive oil [D1][D2] [D4] [D5]**Additional Dijon mustard [D3] Hot sauce [D1] **LC Rice vinegar [D1] **LC Mayonnaise [D1] **LC Salad dressing (watch carb count) SPICES Sea salt (Keep on hand) Black peppercorns (Keep on hand) Crushed red pepper flakes [D1] [D5] Cajun seasoning [D2] Caraway seeds [D3] Thyme [D4] [D6] **Curry powder [D6] DRY GOODS Cornstarch (1 tablespoon) [D6] Almond meal (1 1/4 cups) [D1] [D5] **White rice **White and wild rice pilaf GLUTEN FREE Sauerkraut [D3] Mustard [D3] Hot sauce [D1] Chicken broth [D5] Canned tomatoes [D4] Cajun seasoning [D2] Cornstarch (use arrowroot powder) [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. Low Carb Menu-Mailer Volume 14, Week 3