Classic Menu-Mailer Shopping List Six Servings MENU: Day 1: Grilled Ginger and Garlic Chicken, serve sauteed zucchini and baked russet potatoes Day 2: Grilled Skirt Steak with Melted Cherry Tomatoes, add a big green salad Day 3: Gazpacho Salad, with a side of sweet potato fries Day 4: Grilled Pork Chops with Watermelon Salsa, along with steamed broccoli Day 5: Grilled Shrimp and Quinoa Salad, serve steamed asparagus Day 6: Chicken with Mustard and Herbs, add some steamed cauliflower and mashed potatoes SHOPPING LIST: PROTEIN 6 boneless skinless chicken breasts [D1] 12 boneless skinless chicken thighs [D6] Skirt steak (2 pounds) [D2] 6 (4-ounce) pork chops [D4] Shrimp, peeled (2 pounds) [D5] CONDIMENTS Olive oil [D2] [D3] [D4] [D5] [D6] **Additional [D3] Low sodium soy sauce [D1] Honey [D1] Tabasco [D3] Dijon mustard [D6] White wine (1 cup, or use low sodium chicken broth) [D6] Black olives, pitted (1/2 cup) [D2] Green olives, pitted (1 cup) [D5] **Salad dressing [D2] Volume 14, Week 23 PRODUCE Garlic (11 cloves) [D1] [D2] [D3] [D4] [D6] Onion (1 large) [D6] Red onion (2 small) [D3] [D4] Shallot (1 medium) [D2] Red bell pepper (1 large) [D3] Green bell pepper (1 large) [D3] Jalapeno pepper (2 small) [D3] [D4] Cherry tomatoes (6 cups) [D2] [D3] Tomatoes (3 medium) [D5] Cucumbers (2 large) [D3] Corn (1 cup, blanched) [D3] Avocado (2 large) [D3] [D4] Watermelon (2 cups) [D4] Limes (6 large) [D1] [D3] Lemons (4 large) [D5] [D6] Ginger (3 tablespoons, grated) [D1] Parsley (1 cup, chopped) [D2] [D5] Mint (1/4 cup, chopped) [D5] Cilantro (1/2 cup, chopped) [D3] **Lettuce (not iceberg) [D2] **Salad veggies (your choice) [D2] **Zucchini [D1] **Broccoli [D4] **Cauliflower [D6] **Asparagus [D5] **Russet potatoes [D1] [D6] **Sweet potatoes [D3] GLUTEN FREE Low sodium soy sauce [D1] Low sodium tomato juice [D3] Tabasco [D3] Black olives [D2] Green olives [D5] Dijon mustard [D6] White wine (or chicken broth) [D6] CANNED GOODS 1 (15-ounce) can black beans [D3] Low sodium tomato juice (1 cup) [D3] Low sodium chicken broth (1 cup, if not using white wine) [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Dried oregano [D3] Chili powder [D4] **Additional [D3] Paprika [D6] Dried thyme [D6] DRY GOODS Quinoa (2 cups) [D5] VEGETARIAN Non-breaded faux chicken patties [D1] Portobello mushrooms [D2] Tofu [D4] Eggplant [D5] Canned white beans [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 23
6 boneless, skinless chicken breasts 1/4 cup low sodium soy sauce 3 tablespoons freshly grated ginger Grilled Ginger and Garlic Chicken Prep time: 10 minutes (plus 20 minutes to marinate) Cook time: 15 minutes COOKING INSTRUCTIONS: Day 1 - Serves 6 4 garlic cloves, minced 2 tablespoons honey Juice of 2 limes In a large bowl, add all ingredients (chicken through pepper) and marinate in the refrigerator for 20 minutes. On an indoor grill over medium high heat grill chicken 5 to 6 minutes per side until cooked through. SERVING SUGGESTION: Sauteed zucchini and baked russet potatoes. VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: Make sure soy sauce is gluten free. NUTRITION: 444 Calories; 5g Fat; 88g Protein; 7g Carbohydrate; trace Dietary Fiber; 219mg Cholesterol; 647mg Sodium. Exchanges: 12 Lean Meat; 1/2 Vegetable; 0 Fat 4 tablespoons olive oil, divided 2 garlic cloves, minced 1 shallot, minced 2 cups cherry tomatoes Prep time: 15 minutes Cook time: 25 minutes Grilled Skirt Steak with Melted Cherry Tomatoes Day 2 - Serves 6 1/2 cup pitted black olives 1/2 cup freshly chopped parsley 2 pounds skirt steak COOKING INSTRUCTIONS: In a medium skillet, heat 3 tablespoons olive oil over medium heat and saute garlic and shallots for 3 minutes, add tomatoes and saute 10 minutes. Add olives, parsley and sea salt and freshly ground pepper to taste and saute 2 to 3 minutes until olives are warmed through. On an indoor grill, heat 1 tablespoon olive oil over medium high heat grill steak 5 to 6 minutes per side until cooked through. Serve with tomatoes. SERVING SUGGESTION: A big green salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: Use Portobello mushrooms instead of skirt steak. GLUTEN FREE: Make sure black olives are gluten free. NUTRITION: 423 Calories; 31g Fat; 30g Protein; 6g Carbohydrate; 1g Dietary Fiber; 77mg Cholesterol; 213mg Sodium. Exchanges: 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 4 Fat. Classic Menu-Mailer Volume 14, Week 23
6 tablespoons olive oil 1 (15-ounce) cans black beans, drained and rinsed 1 small red onion, diced 1 large red bell pepper, seeded and chopped 1 large green bell pepper, seeded and chopped 2 large cucumbers, seeded and chopped 4 cups cherry tomatoes, halved 1 small jalapeno pepper, seeded and diced Gazpacho Salad Day 3 - Serves 6 Prep time: 15 minutes (plus 3o minutes to marinate) Cook time: 0 minutes COOKING INSTRUCTIONS: 1 teaspoon tabasco, or to taste 1 garlic clove, minced 1/2 cup freshly chopped cilantro Juice of 2 limes 1 cup fresh corn, blanched 1 cup low sodium tomato juice 1 teaspoon dried oregano 1 large avocado, peeled and chopped 2 limes, quartere In a large bowl, add first 16 ingredients (olive oil through salt and pepper) and stir to blend. Chill in the refrigerator for 30 minutes. Serve with avocado and lime juice 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). VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure tabasco and tomato juice are gluten free. NUTRITION: 269 Calories; 11g Fat; 10g Protein; 39g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 297mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 3 Vegetable; 1/2 Fruit; 2 Fat. Classic Menu-Mailer Volume 14, Week 23
4 tablespoons olive oil, divided 2 teaspoons chili powder 1 garlic clove, minced 6 (4-ounce) pork chops Grilled Pork Chops with Watermelon Salsa Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 10 minutes Day 4 - Serves 6 2 cups watermelon 1 small jalapeno pepper, seeded and diced 1 small red onion, diced 1 avocado, peeled and chopped COOKING INSTRUCTIONS: In a large bowl, add 2 tablespoons olive oil, chili powder, garlic, pork chops and sea salt and freshly ground pepper to taste. Stir to combine and marinate in the refrigerator for 20 minutes. On an indoor grill, heat olive oil over medium heat and grill pork 3 to 4 minutes per side until cooked through. In a medium bowl, add watermelon, jalapeno, onion, avocado, 2 tablespoons olive oil and sea salt and freshly ground pepper to taste. Stir to combine. Serve grilled pork with salsa. SERVING SUGGESTION: Steamed broccoli. VEGETARIAN: Use tofu instead of pork chops. GLUTEN FREE: No changes necessary. NUTRITION: 321 Calories; 24g Fat; 19g Protein; 8g Carbohydrate; 2g Dietary Fiber; 56mg Cholesterol; 57mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 3 1/2 Fat. Classic Menu-Mailer Volume 14, Week 23
2 cups quinoa (cooked according to package instructions) 3 medium tomatoes, chopped 6 tablespoons olive oil 1 cup pitted green olives Prep time: 10 minutes Cook time: 10 minutes Grilled Shrimp and Quinoa Day 5 - Serves 6 Juice of 2 lemons, divided 1/2 cup freshly chopped parsley 1/4 cup freshly chopped mint Sea salt and freshly ground pepper to taste 2 pounds shrimp, peeled (if frozen defrost) COOKING INSTRUCTIONS: In a large bowl, add cooked quinoa, tomatoes, 5 tablespoons olive oil, olives, juice of 1 lemon, parsley, mint and sea salt and freshly ground pepper to taste. In a large bowl, add shrimp, 1 tablespoon olive oil, and juice of 1 lemon. Marinate in the refrigerator for 20 minutes. On an indoor grill, over medium high heat grill shrimp 2 to 3 minutes per side until cooked through. Serve salad with shrimp. SERVING SUGGESTION: Steamed asparagus. VEGETARIAN: Use eggplant cut into chunks instead of shrimp. GLUTEN FREE: Make sure olives are gluten free. NUTRITION: 502 Calories; 18g Fat; 39g Protein; 47g Carbohydrate; 5g Dietary Fiber; 230mg Cholesterol; 445mg Sodium. Exchanges: 2 1/2 Grain (Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 3 Fat. 2 tablespoons olive oil 12 boneless, skinless chicken thighs, cut into 2 inch cubes 1 large onion, chopped 3 garlic cloves, chopped Prep time: 15 minutes Cook time: 8 hours Chicken with Mustard and Herbs Day 6 - Serves 6 Juice and zest of 2 lemons 2 tablespoons Dijon mustard 2 tablespoons paprika 1 tablespoon dried thyme 1 cup white wine (or low sodium chicken broth) Sea salt and freshly ground pepper, to taste COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and sear chicken 3 to 4 minutes until browned. In a large slow cooker, add chicken and next 8 ingredients (onion through pepper) and cook on low for 8 hours until chicken is cooked through. SERVING SUGGESTION: Steamed cauliflower and mashed potatoes. VEGETARIAN: Use canned white beans instead of chicken thighs. GLUTEN FREE: Make sure mustard and white wine (or chicken broth) are gluten free. NUTRITION: 285 Calories; 12g Fat; 37g Protein; 7g Carbohydrate; 2g Dietary Fiber; 143mg Cholesterol; 300mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 23
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Grilled Ginger and Garlic Chicken, serve sauteed zucchini and baked russet potatoes Day 2: Grilled Skirt Steak with Melted Cherry Tomatoes, add a big green salad Day 3: Gazpacho Salad, with a side of sweet potato fries Day 4: Grilled Pork Chops with Watermelon Salsa, along with steamed broccoli Day 5: Grilled Shrimp and Quinoa Salad, serve steamed asparagus Day 6: Chicken with Mustard and Herbs, add some steamed cauliflower and mashed potatoes SHOPPING LIST: PROTEIN 2 boneless skinless chicken breasts [D1] 4 boneless skinless chicken thighs [D6] Skirt steak (3/4 pound) [D2] 2 (4-ounce) pork chops [D4] Shrimp, peeled (3/4 pound) [D5] CONDIMENTS Olive oil [D2] [D3] [D4] [D5] [D6] **Additional [D3] Low sodium soy sauce [D1] Honey [D1] Tabasco [D3] Dijon mustard [D6] White wine (1 cup, or use low sodium chicken broth) [D6] Black olives, pitted (3 tablespoons) [D2] Green olives, pitted (1/3 cup) [D5] **Salad dressing [D2] Volume 14, Week 23 PRODUCE Garlic (4 cloves) [D1] [D2] [D3] [D4] [D6] Onion (1/3 large) [D6] Red onion (1 small) [D3] [D4] Shallot (1/2 small) [D2] Red bell pepper (1/3 large) [D3] Green bell pepper (1/3 large) [D3] Jalapeno pepper (1 small) [D3] [D4] Cherry tomatoes (2 cups) [D2] [D3] Tomatoes (1 medium) [D5] Cucumbers (1 small) [D3] Corn (1/3 cup, blanched) [D3] Avocado (1 small) [D3] [D4] Watermelon (3/4 cup) [D4] Limes (3) [D1] [D3] Lemons (2 small) [D5] [D6] Ginger (3 teaspoons, grated) [D1] Parsley (1/3 cup, chopped) [D2] [D5] Mint (1 1/2 tablespoons, chopped) [D5] Cilantro (3 tablespoons, chopped) [D3] **Lettuce (not iceberg) [D2] **Salad veggies (your choice) [D2] **Zucchini [D1] **Broccoli [D4] **Cauliflower [D6] **Asparagus [D5] **Russet potatoes [D1] [D6] **Sweet potatoes [D3] VEGETARIAN Non-breaded faux chicken patties [D1] Portobello mushrooms [D2] Tofu [D4] Eggplant [D5] Canned white beans [D6] CANNED GOODS 1/2 (15-ounce) can black beans [D3] Low sodium tomato juice (1/2 cup) [D3] Low sodium chicken broth (1/2 cup, if not using white wine) [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Dried oregano [D3] Chili powder [D4] **Additional [D3] Paprika [D6] Dried thyme [D6] DRY GOODS Quinoa (3/4 cup) [D5] GLUTEN FREE Low sodium soy sauce [D1] Low sodium tomato juice [D3] Tabasco [D3] Black olives [D2] Green olives [D5] Dijon mustard [D6] White wine (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 23
2 boneless, skinless chicken breasts 1 1/2 tablespoons low sodium soy sauce 3 teaspoons freshly grated ginger Grilled Ginger and Garlic Chicken Prep time: 10 minutes (plus 20 minutes to marinate) Cook time: 15 minutes Day 1 - Serves 2 1 garlic clove, minced 2 teaspoons honey Juice of 1 lime COOKING INSTRUCTIONS: In a large bowl, add all ingredients (chicken through pepper) and marinate in the refrigerator for 20 minutes. On an indoor grill over medium high heat grill chicken 5 to 6 minutes per side until cooked through. SERVING SUGGESTION: Sauteed zucchini and baked russet potatoes. VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: Make sure soy sauce is gluten free. NUTRITION: 444 Calories; 5g Fat; 88g Protein; 7g Carbohydrate; trace Dietary Fiber; 219mg Cholesterol; 647mg Sodium. Exchanges: 12 Lean Meat; 1/2 Vegetable; 0 Fruit. 4 teaspoons olive oil, divided 1 garlic clove, minced 1/2 shallot, minced 3/4 cup cherry tomatoes Prep time: 15 minutes Cook time: 25 minutes Grilled Skirt Steak with Melted Cherry Tomatoes Day 2 - Serves 2 3 tablespoons pitted black olives 3 tablespoons freshly chopped parsley 3/4 pound skirt steak COOKING INSTRUCTIONS: In a medium skillet, heat 3 teaspoons olive oil over medium heat and saute garlic and shallots for 3 minutes, add tomatoes and saute 10 minutes. Add olives, parsley and sea salt and freshly ground pepper to taste and saute 2 to 3 minutes until olives are warmed through. On an indoor grill, heat 1 teaspoon olive oil over medium high heat grill steak 5 to 6 minutes per side until cooked through. Serve with tomatoes. SERVING SUGGESTION: A big green salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: Use portobello mushrooms instead of skirt steak. GLUTEN FREE: Make sure black olives are gluten free. NUTRITION: 423 Calories; 31g Fat; 30g Protein; 6g Carbohydrate; 1g Dietary Fiber; 77mg Cholesterol; 213mg Sodium. Exchanges: 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 4 Fat. Classic Menu-Mailer Volume 14, Week 23
1/2 (15-ounce) cans black beans, drained and rinsed 1/2 small red onion, diced 1/3 large red bell pepper, seeded and chopped 1/3 large green bell pepper, seeded and chopped 1 small cucumber, seeded and chopped 1 1/3 cup cherry tomatoes, halved 1/2 small jalapeno pepper, seeded and diced 1/3 teaspoon tabasco, or to taste Gazpacho Salad Day 3 - Serves 2 Prep time: 15 minutes (plus 3o minutes to marinate) Cook time: 0 minutes 1/2 garlic clove, minced 3 tablespoons freshly chopped cilantro Juice of 1 lime 1/3 cup fresh corn, blanched 1/3 cup low sodium tomato juice 1/3 teaspoon dried oregano 1/2 small avocado, peeled and chopped 1 lime, quartered COOKING INSTRUCTIONS: In a large bowl, add first 16 ingredients (olive oil through salt and pepper) and stir to blend. Chill in the refrigerator for 30 minutes. Serve with avocado and lime juice 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). VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure tabasco and tomato juice are gluten free. NUTRITION: 269 Calories; 11g Fat; 10g Protein; 39g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 297mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 3 Vegetable; 1/2 Fruit; 2 Fat. Classic Menu-Mailer Volume 14, Week 23
4 teaspoons olive oil, divided 3/4 teaspoon chile powder 1/2 garlic clove, minced 2 (4-ounce) pork chops Grilled Pork Chops with Watermelon Salsa Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 10 minutes Day 4 - Serves 2 3/4 cup watermelon 1/2 small jalapeno pepper, seeded and diced 1/2 small red onion, diced 1/2 avocado, peeled and chopped COOKING INSTRUCTIONS: In a large bowl, add 2 teaspoons olive oil, chile powder, garlic, pork chops and sea salt and freshly ground pepper to taste. Stir to combine and marinate in the refrigerator for 20 minutes. On an indoor grill, heat olive oil over medium heat and grill pork 3 to 4 minutes per side until cooked through. In a medium bowl, add watermelon, jalapeno, onion, avocado, 2 teaspoons olive oil and sea salt and freshly ground pepper to taste. Stir to combine. Serve grilled pork with salsa. SERVING SUGGESTION: Steamed broccoli. VEGETARIAN: Use tofu instead of pork chops. GLUTEN FREE: No changes necessary. NUTRITION: 321 Calories; 24g Fat; 19g Protein; 8g Carbohydrate; 2g Dietary Fiber; 56mg Cholesterol; 57mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 3 1/2 Fat. Classic Menu-Mailer Volume 14, Week 23
DO-AHEAD TIP: Cook quinoa according to package. Grilled Shrimp and Quinoa Salad Day 5 - Serves 2 3/4 cup quinoa (cooked according to package instructions) 1 medium tomatoes, chopped 6 teaspoons olive oil 1/3 cup pitted green olives Prep time: 10 minutes Cook time: 10 minutes Juice of 1 lemon, divided 3 tablespoons freshly chopped parsley 1 1/2 tablespoons freshly chopped mint Sea salt and freshly ground pepper to taste 3/4 pound shrimp, peeled (if frozen defrost) COOKING INSTRUCTIONS: In a large bowl, add cooked quinoa, tomatoes, 5 teaspoons olive oil, olives, juice of 1/2 lemon, parsley, mint and sea salt and freshly ground pepper to taste. In a large bowl, add shrimp, 1 teaspoon olive oil, and juice of 1/2 lemon. Marinate in the refrigerator for 20 minutes. On an indoor grill, over medium high heat grill shrimp 2 to 3 minutes per side until cooked through. Serve salad with shrimp. SERVING SUGGESTION: Steamed asparagus. VEGETARIAN: Use eggplant cut into chunks instead of shrimp. GLUTEN FREE: Make sure olives are gluten free. NUTRITION: 502 Calories; 18g Fat; 39g Protein; 47g Carbohydrate; 5g Dietary Fiber; 230mg Cholesterol; 445mg Sodium. Exchanges: 2 1/2 Grain (Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 3 Fat. 2 teaspoons olive oil 4 boneless, skinless chicken thighs, cut into 2 inch cubes 1/3 large onion, chopped 1 garlic clove, chopped Prep time: 15 minutes Cook time: 8 hours Chicken with Mustard and Herbs Day 6 - Serves 2 Juice and zest of 1 lemon 3/4 tablespoon Dijon mustard 3/4 tablespoon paprika 1 teaspoon dried thyme 1/3 cup white wine (or low sodium chicken broth) Sea salt and freshly ground pepper, to taste COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and sear chicken 3 to 4 minutes until browned. In a large slow cooker, add chicken and next 8 ingredients (onion through pepper) and cook on low for 8 hours until chicken is cooked through. SERVING SUGGESTION: Steamed cauliflower and mashed potatoes. VEGETARIAN: Use canned white beans instead of chicken thighs. GLUTEN FREE: Make sure mustard and white wine (or chicken broth) are gluten free. NUTRITION: 285 Calories; 12g Fat; 37g Protein; 7g Carbohydrate; 2g Dietary Fiber; 143mg Cholesterol; 300mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 23
Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Grilled Greek Chicken and Tangy Coleslaw, add sliced tomatoes and cucumbers on the side Day 2: Sweet Chili Meatballs, serve over zucchini noodles with a big salad Day 3: Honey Mustard Grilled Pork Chops, along with Baked sweet potatoes Day 4: Turkey Taco Skillet, along with a relish tray Day 5: Grilled Lemon Salmon Kabobs, serve with a side of Curried Cauli-Rice and a big spinach salad Day 6: Beef and Broccoli Chowder, add steamed broccoli spears and Faux-Tay-Toes SHOPPING LIST: PROTEIN 2 pounds lean ground beef [D2] 4 large bone-in pork chops [D3] 4 large boneless skinless chicken breast halves [D1] 6 to 8 boneless skinless chicken thighs [D6] 1 pound ground turkey [D4] 1 1/2 pounds skinless salmon fillets (or buy frozen) [D5] Eggs (2 large) [D2] CONDIMENTS Olive oil [D3] [D5]**Additional [D2] Extra virgin olive oil [D1]**Additional [D2] [D5] Coconut oil [D2] [D4] [D6] Apple cider vinegar [D1] [D6] Spicy brown mustard [D3] Salsa [D4] Kalamata olives [D1] Coconut aminos [D2] [D5] Honey [D1] [D2] [D3] **Balsamic vinegar [D2] [D5] Volume 14, Week 23 PRODUCE Onions (1 small plus 1/2 medium) [D4] [D6] Red onions (1/2 medium) [D5] Garlic (12 cloves) [D1] [D2] [D3] [D4] [D5] [D6]**Additional [D2] [D5] Chipotle chili pepper (1) [D2] Jalapenos (3 large) [D4] [D6] Avocados (1 large) [D4] Cabbage (4 cups shredded) [D1] Mixed baby salad greens (4 cups) [D3] Romaine lettuce (4 cups chopped) [D4] Cilantro (1/2 cup chopped) [D4]**Additional [D5] Lemons (2 large plus 1/4 cup juice) [D1] [D3] [D5] Limes (2 teaspoons zest) [D4] **Sweet potatoes [D3] **Cauliflower [D5] [D6] **Broccoli [D6] **Tomatoes [D1] **Cucumbers [D1] **Carrots [D4] **Celery [D4] **Cucumbers [D4] **Cherry tomatoes [D4] **Zucchini [D2] **Spinach [D5] **Lettuce (not Iceberg, no nutrition) [D2] **Salad veggies (your choice) [D2] CANNED GOODS Low sodium chicken broth, or use homemade (1 1/4 cups) [D4] [D6] Low sodium beef broth, or use homemade (1/4 cup) [D2] Coconut milk, unsweetened (1/4 cup) [D1] SPICES Sea salt (Keep on hand) Black peppercorns (Keep on hand) Oregano [D1] Chili powder [D1] [D2] [D4] [D5] Poppy seeds [D1] Cayenne pepper[d3] Thyme [D3] Ground cumin [D4] [D6] Sesame seeds [D5] **Basil [D2] [D5] **Oregano [D2] [D5] **Curry powder [D5] DRY GOODS Coconut flour (2 tablespoons) [D2] Arrowroot powder (2 tablespoons) [D2] DAIRY CASE **Ghee (clarified butter) [D6] FREEZER 1 1/2 pounds skinless salmon fillets (if not using fresh) [D5] Sliced bell peppers (1 cup) [D4] OTHER Large zipper-topped plastic bags [D1] [D3] Metal or bamboo skewers [D5] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Paleo Menu-Mailer Volume 14, Week 23
DO-AHEAD TIP: Marinate chicken for at least 1 hour (see recipe). Grilled Greek Chicken and Tangy Coleslaw 1/4 cup extra virgin olive oil 1/4 cup lemon juice Sea salt and freshly ground black pepper, to taste 1 teaspoon dried oregano 1 teaspoon chili powder 4 large boneless skinless chicken breast halves Prep time: 10 minutes Cook time: 20 minutes Day 1 - Serves 4 4 cups shredded cabbage 1/4 cup canned, unsweetened coconut milk 2 cloves garlic, minced 1 teaspoon poppy seeds 2 teaspoons apple cider vinegar 2 teaspoons honey 1/4 cup sliced Kalamata olives COOKING INSTRUCTIONS: In a medium bowl, combine first 5 ingredients (olive oil through chili powder). Place chicken in a large zipper-topped plastic bag; pour lemon mixture over the top then seal the bag and turn to chicken well. Refrigerate for at least 1 hour. Preheat grill to MEDIUM. Place chicken on the grill and cook for 10 minutes per side or until juices run clear. In a large bowl, toss together next 6 ingredients (cabbage through honey); salt and pepper to taste then toss again. Slice grilled chicken and arrange over the slaw; sprinkle with olives and serve. SERVING SUGGESTION: Serve sliced tomatoes and cucumbers on the side. NUTRITION: 481 Calories; 24g Fat; 54g Protein; 10g Carbohydrate; 2g Dietary Fiber; 132mg Cholesterol; 405mg Sodium. Exchanges: 0 Grain (Starch); 7 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 4 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 23
2 pounds lean ground beef Sea salt and freshly ground black pepper, to taste 2 large eggs, beaten 2 tablespoons coconut flour 2 tablespoons honey 1 chipotle chili pepper, seeded and minced Prep time: 15 minutes Cook time: 15 to 20 minutes Sweet Chili Meatballs Day 2 - Serves 4 1 tablespoon chili powder 2 cloves garlic, minced 2 tablespoons coconut aminos 1/4 cup low sodium beef broth, or use homemade 2 tablespoons arrowroot powder 1 tablespoon coconut oil COOKING INSTRUCTIONS: In a large bowl, thoroughly combine first 4 ingredients (beef through coconut flour); form mixture into meatballs. Prepare sauce: In a medium bowl, combine next 7 ingredients (honey through arrowroot powder); set aside. Melt the coconut oil in a large skillet with a tight-fitting lid over medium heat until hot. Add meatballs; cook for 5 minutes per side or until browned then pour sauce over the top. Reduce skillet heat to low, cover and simmer for 10 to 15 minutes or until meatballs are cooked through and sauce has thickened. SERVING SUGGESTION: Serve over zucchini noodles (julienne or cut large zucchini lengthwise into thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slightly limp). Add a big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 501 Calories; 34g Fat; 35g Protein; 12g Carbohydrate; 1g Dietary Fiber; 178mg Cholesterol; 158mg Sodium. Exchanges: 1/2 Grain (Starch); 5 Lean Meat; 0 Vegetable; 4 Fat. Paleo Menu-Mailer Volume 14, Week 23
DO-AHEAD TIP: Marinate pork chops for at least 1 hour (see recipe). Honey Mustard Grilled Pork Chops Day 3 - Serves 4 3 tablespoons honey 4 tablespoons spicy brown mustard 1 tablespoon olive oil Sea salt and freshly ground black pepper, to taste 2 cloves garlic, minced Prep time: 10 minutes Cook time: 20 minutes 1 teaspoon cayenne pepper 1 teaspoon dried thyme 4 large bone-in pork chops 4 cups mixed baby salad greens 1 large lemon, sliced into 4 wedges COOKING INSTRUCTIONS: Prepare marinade: In a large bowl, combine first 7 ingredients (honey through thyme). Place pork chops in a large zipper-topped plastic bag then pour marinade over the top. Seal the bag and turn to coat pork chops evenly. Refrigerate for at least 1 hour. Preheat grill to MEDIUM-HIGH. Place pork chops on grill; close lid and cook for 10 minutes per side or until they reach an internal temperature of 145 degrees. Arrange salad greens on dinner plates; top each with a warm pork chop and garnish with a lemon wedge. SERVING SUGGESTION: Baked sweet potatoes no need to use the oven just wash, but do not dry, medium-sized sweet potatoes and place them in a slow cooker. Cover and cook on LOW for 6 to 7 hours or until tender. NUTRITION: 466 Calories; 30g Fat; 39g Protein; 11g Carbohydrate; trace Dietary Fiber; 111mg Cholesterol; 282mg Sodium. Exchanges: 0 Grain (Starch); 5 1/2 Lean Meat; 0 Vegetable; 2 1/2 Fat. 1 tablespoon coconut oil 1 pound ground turkey 2 cloves garlic, minced 1 small onion, chopped 1 cup frozen sliced bell peppers 1/2 cup chopped cilantro 2 tablespoons ground cumin Prep time: 10 minutes Cook time: 25 minutes Turkey Taco Skillet Day 4 - Serves 4 2 teaspoons chili powder 2 large jalapeños, minced 1/4 cup low sodium chicken broth, or use homemade 2 teaspoons lime zest 4 cups chopped Romaine lettuce 1 cup jarred salsa 1 large avocado, pitted, peeled and sliced COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add ground turkey; cook for 10 minutes, breaking it up with a spoon, until browned. Add next 9 ingredients (garlic through lime zest); stir to combine then reduce skillet heat to low and cook for 15 minutes or until turkey is cooked through and vegetables are tender. To serve: Layer as follows in individual salad bowls: Lettuce, turkey mixture, salsa and sliced avocado. SERVING SUGGESTION: A relish tray of carrot, celery, cucumber stick and cherry tomatoes. NUTRITION: 380 Calories; 25g Fat; 24g Protein; 18g Carbohydrate; 5g Dietary Fiber; 90mg Cholesterol; 448mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 3 Fat. Paleo Menu-Mailer Volume 14, Week 23
DO-AHEAD TIP: If using bamboo skewers, presoak them in water for 30 minutes, to prevent burning on the grill. Grilled Lemon Salmon Kabobs Day 5 - Serves 4 1 tablespoon olive oil 2 cloves garlic, minced 1 teaspoon sesame seeds 2 tablespoons coconut aminos Sea salt and freshly ground black pepper, to taste Prep time: 10 minutes Cook time: 10 minutes COOKING INSTRUCTIONS: Preheat grill to MEDIUM. 1 teaspoon chili powder 1 1/2 pounds skinless salmon fillets, cubed 1/2 medium red onion, cut into 4 wedges 1 large lemon, cut into 4 wedges Metal or bamboo skewers In a medium bowl, whisk together first 6 ingredients (olive oil through chili powder). Add salmon and onion then gently toss. Alternately thread salmon cubes, onion and lemon wedges onto skewers. Place skewers on the grill; cook for 5 minutes per side or until fish flakes easily when tested with a fork. SERVING SUGGESTION: Curried Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; toss with salt, pepper, curry powder and chopped cilantro to taste). Add a big spinach salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 244 Calories; 10g Fat; 34g Protein; 3g Carbohydrate; 1g Dietary Fiber; 89mg Cholesterol; 124mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 1 Fat. 6 to 8 boneless skinless chicken thighs 3 tablespoons apple cider vinegar 1 large jalapeno, de-seeded and chopped 1/2 medium onion, chopped 2 cloves garlic, minced Prep time: 10 minutes Cook time: 4 to 9 hours Jalapeno Chicken Day 6 - Serves 4 2 tablespoons coconut oil, melted 1 cup low sodium chicken broth, or use homemade Sea salt and freshly ground black pepper, to taste 1/2 teaspoon ground cumin COOKING INSTRUCTIONS: Arrange chicken in a crock cooker. In a food processor, place remaining ingredients; process until smooth then pour mixture over chicken. Cover and cook on LOW for 8 to 9 hours, on HIGH for 4 to 5 hours or until chicken is cooked through. SERVING SUGGESTION: Steamed broccoli spears and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with ghee, salt and pepper to taste till you get a mashed potatoes texture). NUTRITION: 509 Calories; 35g Fat; 32g Protein; 20g Carbohydrate; 4g Dietary Fiber; 63mg Cholesterol; 163mg Sodium. Exchanges: 1/2 Grain (Starch); 3 1/2 Lean Meat; 2 1/2 Vegetable; 5 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 23
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 23
Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Grilled Greek Chicken and Tangy Coleslaw, add sliced tomatoes and cucumbers on the side Day 2: Sweet Chili Meatballs, serve over zucchini noodles with a big salad Day 3: Honey Mustard Grilled Pork Chops, along with Baked sweet potatoes Day 4: Turkey Taco Skillet, along with a relish tray Day 5: Grilled Lemon Salmon Kabobs, serve with a side of Curried Cauli-Rice and a big spinach salad Day 6: Beef and Broccoli Chowder, add steamed broccoli spears and Faux-Tay-Toes SHOPPING LIST: PROTEIN 1 pound lean ground beef [D2] 2 large bone-in pork chops [D3] 2 large boneless skinless chicken breast halves [D1] 3 to 4 boneless skinless chicken thighs [D6] 1/2 pound ground turkey [D4] 3/4 pound skinless salmon fillets (or buy frozen) [D5] Eggs (1 large) [D2] CONDIMENTS Olive oil [D3] [D5]**Additional [D2] Extra virgin olive oil [D1]**Additional [D2] [D5] Coconut oil [D2] [D4] [D6] Apple cider vinegar [D1] [D6] Spicy brown mustard [D3] Salsa [D4] Kalamata olives [D1] Coconut aminos [D2] [D5] Honey [D1] [D2] [D3] **Balsamic vinegar [D2] [D5] Volume 14, Week 23 PRODUCE Onions (1 small) [D4] [D6] Red onions (1/4 medium) [D5] Garlic (6 cloves) [D1] [D2] [D3] [D4] [D5] [D6]**Additional [D2] [D5] Chipotle chili pepper (1/2) [D2] Jalapenos (1 1/2 large) [D4] [D6] Avocados (1/2 large) [D4] Cabbage (2 cups shredded) [D1] Mixed baby salad greens (2 cups) [D3] Romaine lettuce (2 cups chopped) [D4] Cilantro (1/4 cup chopped) [D4]**Additional [D5] Lemons (1 large plus 2 tablespoons juice) [D1] [D3] [D5] Limes (2 teaspoons zest) [D4] **Sweet potatoes [D3] **Cauliflower [D5] [D6] **Broccoli [D6] **Tomatoes [D1] **Cucumbers [D1] **Carrots [D4] **Celery [D4] **Cucumbers [D4] **Cherry tomatoes [D4] **Zucchini [D2] **Spinach [D5] **Lettuce (not Iceberg, no nutrition) [D2] **Salad veggies (your choice) [D2] CANNED GOODS Low sodium chicken broth, or use homemade (1/2 cup + 2 tablespoons) [D4] [D6] Low sodium beef broth, or use homemade (2 tablespoons) [D2] Coconut milk, unsweetened (2 tablespoons) [D1] SPICES Sea salt (Keep on hand) Black peppercorns (Keep on hand) Oregano [D1] Chili powder [D1] [D2] [D4] [D5] Poppy seeds [D1] Cayenne pepper[d3] Thyme [D3] Ground cumin [D4] [D6] Sesame seeds [D5] **Basil [D2] [D5] **Oregano [D2] [D5] **Curry powder [D5] DRY GOODS Coconut flour (1 tablespoon) [D2] Arrowroot powder (1 tablespoon) [D2] DAIRY CASE **Ghee (clarified butter) [D6] FREEZER 3/4 pounds skinless salmon fillets (if not using fresh) [D5] Sliced bell peppers (1 cup) [D4] OTHER Large zipper-topped plastic bags [D1] [D3] Metal or bamboo skewers [D5] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Paleo Menu-Mailer Volume 14, Week 23
DO-AHEAD TIP: Marinate chicken for at least 1 hour (see recipe). 2 tablespoons extra virgin olive oil 2 tablespoons lemon juice Sea salt and freshly ground black pepper, to taste 1/2 teaspoon dried oregano 1/2 teaspoon chili powder 2 large boneless skinless chicken breast halves Prep time: 10 minutes Cook time: 20 minutes Grilled Greek Chicken and Tangy Coleslaw Day 1 - Serves 2 2 cups shredded cabbage 2 tablespoons canned, unsweetened coconut milk 1 clove garlic, minced 1/2 teaspoon poppy seeds 1 teaspoon apple cider vinegar 1 teaspoon honey 2 tablespoons sliced Kalamata olives COOKING INSTRUCTIONS: In a medium bowl, combine first 5 ingredients (olive oil through chili powder). Place chicken in a large zipper-topped plastic bag; pour lemon mixture over the top then seal the bag and turn to chicken well. Refrigerate for at least 1 hour. Preheat grill to MEDIUM. Place chicken on the grill and cook for 10 minutes per side or until juices run clear. In a large bowl, toss together next 6 ingredients (cabbage through honey); salt and pepper to taste then toss again. Slice grilled chicken and arrange over the slaw; sprinkle with olives and serve. SERVING SUGGESTION: Serve sliced tomatoes and cucumbers on the side. NUTRITION: 481 Calories; 24g Fat; 54g Protein; 10g Carbohydrate; 2g Dietary Fiber; 132mg Cholesterol; 405mg Sodium. Exchanges: 0 Grain (Starch); 7 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 4 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 23
1 pound lean ground beef Sea salt and freshly ground black pepper, to taste 1 large egg, beaten 1 tablespoon coconut flour 1 tablespoon honey 1/2 chipotle chili pepper, seeded and minced Prep time: 15 minutes Cook time: 15 to 20 minutes Sweet Chili Meatballs Day 2 - Serves 2 1/2 tablespoon chili powder 1 clove garlic, minced 1 tablespoon coconut aminos 2 tablespoons low sodium beef broth, or use homemade 1 tablespoon arrowroot powder 1/2 tablespoon coconut oil COOKING INSTRUCTIONS: In a large bowl, thoroughly combine first 4 ingredients (beef through coconut flour); form mixture into meatballs. Prepare sauce: In a medium bowl, combine next 7 ingredients (honey through arrowroot powder); set aside. Melt the coconut oil in a large skillet with a tight-fitting lid over medium heat until hot. Add meatballs; cook for 5 minutes per side or until browned then pour sauce over the top. Reduce skillet heat to low, cover and simmer for 10 to 15 minutes or until meatballs are cooked through and sauce has thickened. SERVING SUGGESTION: Serve over zucchini noodles (julienne or cut large zucchini lengthwise into thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slightly limp). Add a big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 501 Calories; 34g Fat; 35g Protein; 12g Carbohydrate; 1g Dietary Fiber; 178mg Cholesterol; 158mg Sodium. Exchanges: 1/2 Grain (Starch); 5 Lean Meat; 0 Vegetable; 4 Fat. Paleo Menu-Mailer Volume 14, Week 23
DO-AHEAD TIP: Marinate pork chops for at least 1 hour (see recipe). Honey Mustard Grilled Pork Chops Day 3 - Serves 2 1 1/2 tablespoons honey 2 tablespoons spicy brown mustard 1/2 tablespoon olive oil Sea salt and freshly ground black pepper, to taste 1 clove garlic, minced Prep time: 10 minutes Cook time: 20 minutes 1/2 teaspoon cayenne pepper 1/2 teaspoon dried thyme 2 large bone-in pork chops 2 cups mixed baby salad greens 1/2 large lemon, sliced into 4 wedges COOKING INSTRUCTIONS: Prepare marinade: In a large bowl, combine first 7 ingredients (honey through thyme). Place pork chops in a large zipper-topped plastic bag then pour marinade over the top. Seal the bag and turn to coat pork chops evenly. Refrigerate for at least 1 hour. Preheat grill to MEDIUM-HIGH. Place pork chops on grill; close lid and cook for 10 minutes per side or until they reach an internal temperature of 145 degrees. Arrange salad greens on dinner plates; top each with a warm pork chop and garnish with a lemon wedge. SERVING SUGGESTION: Baked sweet potatoes no need to use the oven just wash, but do not dry, medium-sized sweet potatoes and place them in a slow cooker. Cover and cook on LOW for 6 to 7 hours or until tender. NUTRITION: 466 Calories; 30g Fat; 39g Protein; 11g Carbohydrate; trace Dietary Fiber; 111mg Cholesterol; 282mg Sodium. Exchanges: 0 Grain (Starch); 5 1/2 Lean Meat; 0 Vegetable; 2 1/2 Fat. 1/2 tablespoon coconut oil 1/2 pound ground turkey 1 clove garlic, minced 1/2 small onion, chopped 1/2 cup frozen sliced bell peppers 1/4 cup chopped cilantro 1 tablespoon ground cumin Prep time: 10 minutes Cook time: 25 minutes Turkey Taco Skillet Day 4 - Serves 2 1 teaspoon chili powder 1 large jalapeño, minced 2 tablespoons low sodium chicken broth, or use homemade 1 teaspoon lime zest 2 cups chopped Romaine lettuce 1/2 cup jarred salsa 1/2 large avocado, pitted, peeled and slices COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add ground turkey; cook for 10 minutes, breaking it up with a spoon, until browned. Add next 9 ingredients (garlic through lime zest); stir to combine then reduce skillet heat to low and cook for 15 minutes or until turkey is cooked through and vegetables are tender. To serve: Layer as follows in individual salad bowls: Lettuce, turkey mixture, salsa and sliced avocado. SERVING SUGGESTION: A relish tray of carrot, celery, cucumber stick and cherry tomatoes. NUTRITION: 380 Calories; 25g Fat; 24g Protein; 18g Carbohydrate; 5g Dietary Fiber; 90mg Cholesterol; 448mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 3 Fat. Paleo Menu-Mailer Volume 14, Week 23
DO-AHEAD TIP: If using bamboo skewers, presoak them in water for 30 minutes, to prevent burning on the grill. Grilled Lemon Salmon Kabobs Day 5 - Serves 2 1/2 tablespoon olive oil 1 clove garlic, minced 1/2 teaspoon sesame seeds 1 tablespoon coconut aminos Sea salt and freshly ground black pepper, to taste Prep time: 10 minutes Cook time: 10 minutes COOKING INSTRUCTIONS: Preheat grill to MEDIUM. 1/2 teaspoon chili powder 3/4 pound skinless salmon fillets, cubed 1/4 medium red onion, cut into 4 wedges 1/2 large lemon, cut into 4 wedges Metal or bamboo skewers In a medium bowl, whisk together first 6 ingredients (olive oil through chili powder). Add salmon and onion then gently toss. Alternately thread salmon cubes, onion and lemon wedges onto skewers. Place skewers on the grill; cook for 5 minutes per side or until fish flakes easily when tested with a fork. SERVING SUGGESTION: Curried Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; toss with salt, pepper, curry powder and chopped cilantro to taste). Add a big spinach salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 244 Calories; 10g Fat; 34g Protein; 3g Carbohydrate; 1g Dietary Fiber; 89mg Cholesterol; 124mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 1 Fat. 3 to 4 boneless skinless chicken thighs 1 1/2 tablespoons apple cider vinegar 1/2 large jalapeno, de-seeded and chopped 1/4 medium onion, chopped 1 clove garlic, minced Prep time: 10 minutes Cook time: 4 to 9 hours Jalapeno Chicken Day 6 - Serves 2 COOKING INSTRUCTIONS: Arrange chicken in a crock cooker. 1 tablespoon coconut oil, melted 1/2 cup low sodium chicken broth, or use homemade Sea salt and freshly ground black pepper, to taste 1/4 teaspoon ground cumin In a food processor, place remaining ingredients; process until smooth then pour mixture over chicken. Cover and cook on LOW for 8 to 9 hours, on HIGH for 4 to 5 hours or until chicken is cooked through. SERVING SUGGESTION: Steamed broccoli spears and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with ghee, salt and pepper to taste till you get a mashed potatoes texture). NUTRITION: 509 Calories; 35g Fat; 32g Protein; 20g Carbohydrate; 4g Dietary Fiber; 63mg Cholesterol; 163mg Sodium. Exchanges: 1/2 Grain (Starch); 3 1/2 Lean Meat; 2 1/2 Vegetable; 5 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 23
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 23
Paleo Menu-Mailer Volume 14, Week 23
Low Carb Menu-Mailer Shopping List Four Servings MENU: Day 1: Sesame Brussels Sprout Chicken Stir-fry, along with a big spinach salad Day 2: Parmesan Asparagus and Turkey Hash, add some Turnip fries Day 3: Steak and Mushroom Garlic Kabobs, serve with Fauxtay-toes Day 4: Bacon and Sun Dried Tomato Salad, with some baked eggplant on the side Day 5: Buttermilk Herb Fish, serve with steamed green beans Day 6: Creamy Chicken and Kale Soup, add a tossed green salad on the side SHOPPING LIST: PROTEIN Boneless skinless chicken breasts (2 large) [D1] Boneless skinless chicken thighs (1 1/2 pounds) [D6] Ground turkey (1 pound) [D2] Cubed steak (1 pound) [D3] Bacon (1 pound) [D4] Firm white fish filets (4 large) [D5] CONDIMENTS Olive oil [D3] [D5] **Additional [D2] Coconut oil [D1] [D2] Low sodium soy sauce [D1] Liquid stevia [D4] Honey [D5] **Low carb salad dressing [D1] [D6] Volume 14, Week 23 PRODUCE Kale (4 cups, chopped) [D6] Baby spinach (4 cups leaves) [D4] Bibb lettuce leaves (4 cups) [D5] Garlic (11 cloves and 1/2 teaspoon, minced) [D1] [D2] [D3] [D4] [D5] [D6] Onion (1 medium, 2 small) [D1] [D3] [D6] Shallot (1 large) [D4] Leeks (2 medium) [D2] Asparagus (1 large bunch) [D2] Brussels sprouts (2 cups, halved) [D1] Mushrooms (1 cup, chopped) [D2] Button mushrooms (1 pound, small) [D3] Avocado (1 large) [D4] Sun dried tomatoes (1/3 cup, chopped) [D4] Carrot (1 large) [D6] Celery (1 cup, chopped) [D6] Lemon (3 tablespoons, juice and 3 teaspoons, zest) [D1] [D4] [D5] [D6] Lime (1 teaspoon, juice and 1/2 teaspoon, zest) [D3] Grated (1 teaspoon, grated) [D3] Dill (1 tablespoon, chopped) [D5] **Lettuce (not iceberg) [D6] **Salad veggies (your choice) [D6] **Spinach [D1] **Turnips [D2] **Cauliflower [D3] **Eggplant [D4] **Green beans [D5] CANNED GOODS Low sodium chicken broth (3 1/2 cups) [D1] [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Sesame seeds [D1] Dried basil [D2] Dried thyme [D3] Chili powder [D2] **Garlic powder [D2] DAIRY/DAIRY CASE Heavy cream (1/2 cup and 2 tablespoons) [D4] [D6] Buttermilk (1/4 cup) [D5] Feta cheese (1/4 cup, crumbled) [D4] Parmesan cheese (1/2 cup, shaved) [D2] **Butter [D3] **Cream cheese [D3] GLUTEN FREE Chicken broth [D1] [D6] Soy sauce [D1] Liquid stevia [D4] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Low Carb Menu-Mailer Volume 14, Week 23
2 tablespoons coconut oil 2 cloves garlic, minced 1 medium onion, chopped 1 tablespoon sesame seeds 1 tablespoon lemon juice Sesame Brussels Sprout Chicken Stir-Fry Day 1 - Serves 4 2 large boneless, skinless chicken breasts, chopped 1/2 cup low sodium chicken broth 2 cups halved Brussels sprouts 2 teaspoons low sodium soy sauce Prep Time: 15 minutes Cook Time: 15 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat the coconut oil. To the skillet, add the first 5 ingredients (garlic through chicken). Stir and cook for 5 minutes, then add the remaining ingredients (chicken broth through soy sauce). Reduce heat to low and cook for 10 minutes, until chicken is cooked through and Brussels sprouts are bright green and tender-crisp. Serve warm. SERVING SUGGESTION: A big spinach salad. GLUTEN FREE: Make sure chicken broth and soy sauce are gluten free. NUTRITION: 366 Calories; 11g Fat; 56g Protein; 9g Carbohydrate; 3g Dietary Fiber; 132mg Cholesterol; 325mg Sodium. Exchanges: 0 Grain(Starch); 7 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. 2 tablespoons coconut oil, divided 1 pound ground turkey 1 large bunch asparagus, ends trimmed 2 medium leeks, chopped 2 cloves garlic, minced Prep Time: 10 minutes Cook Time: 25 minutes Parmesan Asparagus and Turkey Hash Day 2 - Serves 4 1 cup chopped mushrooms 1 teaspoon dried basil 1 tablespoon chili powder 1/4 cup shaved parmesan cheese COOKING INSTRUCTIONS: In a large skillet over medium heat, heat 1 tablespoon of the coconut oil. To the skillet, add the turkey. Cook for 10 minutes, until turkey is brown. Set turkey aside. In a large skillet over medium heat, heat the remaining coconut oil. To the skillet, add the asparagus, leek and garlic. Cook for 10 minutes, until asparagus is tender. To the skillet add the turkey and the next 4 ingredients (mushrooms through chili powder) and stir. Reduce heat to low and cook for 5 minutes, until turkey is warm and vegetables are tender. Stir in the parmesan cheese and serve warm. SERVING SUGGESTION: Turnip fries (peel turnips and cut into fries ; toss with olive oil and bake on a cookie sheet in a preheated 375-degree oven, turning once, until tender; sprinkle with salt, pepper and garlic powder to taste). GLUTEN FREE: No changes necessary. NUTRITION: 305 Calories; 18g Fat; 25g Protein; 12g Carbohydrate; 3g Dietary Fiber; 94mg Cholesterol; 230mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 2 Vegetable; 1 1/2 Fat. Low Carb Menu-Mailer Volume 14, Week 23