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: Bacon Scallop Pasta, add baked butternut squash and whole grain rolls Day 2: Garlic Chicken and Couscous, serve with sauteed zucchini and squash Day 3: Apple Jalapeno Pork, along with a relish tray on the side Day 4: Ginger Espresso Steak and Buttery Noodles, with a big salad Day 5: Portabella Mushrooms with Coconut Milk Sauce, add steamed broccoli and baby carrots Day 6: Cinnamon Crock Pork Shoulder, along with a mixed baby greens salad SHOPPING LIST: MEAT/POULTRY/SEAFOOD Black pepper bacon (6 slices) [D1] Scallops (1 pound, large) [D1] 6 (6-ounce) boneless skinless chicken breast halves [D2] Pork chops (6 medium) [D3] Boneless pork shoulder (2 pounds) [D6] Beef flank steak (1 1/2 lbs) [D4] CONDIMENTS Olive oil [D2] [D3] [D4] [D5] [D6] Raw honey [D2] [D3] Apple cider vinegar [D3] [D6] Red wine vinegar [D4] Dry white wine (2 tablespoons, or low sodium chicken broth) [D5] **Black olives [D3] **Salad dressing [D4] **Red wine vinaigrette [D6] DAIRY/DAIRY CASE Unsalted butter (4 tablespoons) [D4] **Additional [D1] BAKERY **Whole grain rolls [D1] Volume 14, Week 12 PRODUCE Spinach (12 ounces) [D1] Garlic (3 cloves) [D2] Onion (1 large) [D6] Red onion (2 small) [D1] [D2] **Additional [D6] Green onions (1 bunch) [D5] Jalapeno (1 medium) [D4] Green chiles (4 small Portobello mushroom caps (6 medium) [D5] Granny smith apples (3 medium) [D4] Lemon (5 tablespoons, juice) [D2] [D3] Lime (2 tablespoons, juice) [D5] Ginger (1 tablespoon, grated) [D4] Cilantro (1/4 cup, chopped) [D2] Thyme (1 tablespoon, chopped) [D3] Parsley (1/4 cup, chopped) [D4] **Lettuce (not iceberg) [D4] **Mixed baby greens [D6] **Salad veggies [D4] **Butternut squash [D1] **Zucchini [D2] **Squash [D2] **Broccoli [D5] **Baby carrots [D5] **Carrots [D3] **Celery [D3] **Cucumber [D3] [D6] **Avocado [D6] **Cherry tomatoes [D3] **Tomatoes [D6] CANNED GOODS Low sodium chicken broth (2 tablespoons, if not using white wine) [D5] 1 (14-ounce) can unsweetened coconut milk [D5] 1 (14.5-ounce) diced tomatoes [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Crushed red pepper flakes [D2,D6] Cayenne pepper [D3] Smoked paprika [D4] Ground cumin [D6] Ground cinnamon [D6] DRY GOODS Linguine (1 pound) [D1] Angel hair pasta (1 pound) [D4] Couscous (6 cups, cooked) [D2] Jasmine rice(6 cups,cooked) [D3] Rice (6 cups, steamed) [D5] Instant espresso (2 tsp) [D4] VEGETARIAN Tempeh [D1] Veggie bacon strips [D1] Non-breaded faux chicken patties [D2] Tofu [D3] [D6] Vegetarian steak strips [D4] Low sodium vegetable broth (if not using dry white wine) [D5] GLUTEN FREE Apple cider vinegar [D3] [D6] Red wine vinegar [D4] Dry white wine [D5] Chicken broth (if not using white wine) [D5] Angel hair pasta [D4] Linguine [D1] Jasmine rice [D3] Rice [D5] Diced tomatoes [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 12
6 slices black pepper bacon 1 small red onion, sliced 1 pound large scallops Bacon Scallop Pasta Day 1 - Serves 6 12 ounces baby spinach 1 pound dry linguine, cooked Cook time: 15 minutes COOKING INSTRUCTIONS: In a large skillet, cook the bacon over medium-high heat. Once the bacon is crisp, remove from the skillet and set aside to drain. In the same skillet that the bacon drippings are in cook the onion until soft. Season scallops with salt and pepper and cook for 1-2 minutes per side, or until a nice crust forms on both sides. Toss the spinach into the skillet, and once wilted add in the cooked pasta with a little of the pasta water. Stir to combine and season with salt and pepper to taste. Serve hot. SERVING SUGGESTION: Baked butternut squash and whole grain rolls with butter. VEGETARIAN: Use tempeh instead of scallops and veggie bacon strips instead of bacon. GLUTEN FREE: Make sure linguine is gluten free. NUTRITION: 403 Calories; 5g Fat; 26g Protein; 62g Carbohydrate; 4g Dietary Fiber; 30mg Cholesterol; 273mg Sodium. Exchanges: 4 Grain (Starch); 2 Lean Meat; 1/2 Vegetable; 1/2 Fat. 2 tablespoons olive oil 6 (6-ounce) boneless skinless chicken breast halves 1/2 teaspoon crushed red pepper flakes Cook time: 20 minutes Garlic Chicken and Couscous Day 2 - Serves 6 3 cloves garlic, pressed 1 small red onion, chopped 2 tablespoons raw honey 2 tablespoons lemon juice 6 cups cooked couscous 1/4 cup fresh chopped cilantro COOKING INSTRUCTIONS: In a large skillet, heat the oil over medium-high heat. Season the chicken with salt and pepper to taste and cook for 3-4 minutes per side, or until cooked through. Add in the next 5 ingredients (red pepper flakes through lemon juice). Cook for 1-2 minutes more. Serve the chicken over the couscous and then sprinkle over some chopped cilantro. SERVING SUGGESTION: Sauteed zucchini and squash. VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: No changes necessary. NUTRITION: 292 Calories; 6g Fat; 30g Protein; 27g Carbohydrate; 2g Dietary Fiber; 66mg Cholesterol; 80mg Sodium. Exchanges: 1 1/2 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat. Classic Menu-Mailer Volume 14, Week 12
1 tablespoon olive oil 6 medium boneless pork chops 1/4 teaspoon cayenne pepper 3 medium granny smith apples, peeled and chopped Cook time: 20 minutes Apple Jalapeno Pork Day 3 - Serves 6 1 medium jalapeno pepper, seeded and chopped 1 tablespoon fresh chopped thyme 2 tablespoons raw honey 2 tablespoons apple cider vinegar 3 tablespoons fresh lemon juice 6 cups cooked jasmine rice COOKING INSTRUCTIONS: In a large skillet, heat the oil over medium-high heat. Season the pork chops with salt, pepper and cayenne and cook for 3-4 minutes per side, or until cooked through. Stir in the apples, jalapeno, thyme, honey, vinegar, lemon juice and salt and pepper to taste. Cook the mixture for 6-8 minutes, or until the apples are tender and the sauce starts to thicken. Serve the pork chops and apple mixture over the rice. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cucumber spears, cherry tomatoes and black olives. VEGETARIAN: Use tofu instead of pork chops. GLUTEN FREE: Make sure the apple cider vinegar and rice are gluten free. NUTRITION: 516 Calories; 8g Fat; 24g Protein; 89g Carbohydrate; 1g Dietary Fiber; 67mg Cholesterol; 58mg Sodium. Exchanges: 1 1/2 Grain (Starch); 3 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 13 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 12
2 teaspoons instant espresso 1 teaspoon smoked paprika 1 tablespoon fresh grated ginger 1 1/2 pounds beef flank steak, trimmed Ginger Espresso Steak and Buttery Noodles Day 4 - Serves 6 (plus 20 minutes marinade time) Cook time: 15 minutes 2 tablespoons olive oil 1 tablespoon red wine vinegar 1 pound dry angel hair pasta, cooked 4 tablespoons unsalted butter 1/4 cup fresh chopped parsley COOKING INSTRUCTIONS: In a medium bowl, whisk together the espresso through the salt and pepper. Rub the mixture into both sides of the steaks and let sit for at least 20 minutes. In a large skillet, heat the oil over medium-high heat. Cook the steaks for 3-4 minutes per side, or until it reaches the desired doneness. Pour over the vinegar and then remove from the heat. Slice the steak and toss with the pasta, butter and parsley. Serve hot. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: Use vegetarian steak strips instead of beef flank steak. GLUTEN FREE: Make sure red wine vinegar and pasta are gluten free. NUTRITION: 522 Calories; 15g Fat; 36g Protein; 57g Carbohydrate; 2g Dietary Fiber; 10mg Cholesterol; 61mg Sodium. Exchanges: 4 Grain (Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates. 6 medium portobello mushroom caps 2-3 tablespoons olive oil 4 green chiles, de-seeded and chopped 2 tablespoons fresh lime juice Cook time: 15 minutes Portabella Mushrooms with Coconut Milk Sauce Day 5 - Serves 6 COOKING INSTRUCTIONS: Heat a large skillet over medium-high heat. 2 tablespoons dry white wine, (or use chicken broth) 1 (14-ounce) can unsweetened coconut milk, stirred 1 bunch green onions, chopped (optional) 6 cups steamed rice Rub the mushrooms with the oil and salt and pepper. Cook the mushrooms in the skillet for 1-2 minutes per side, or until cooked to the desired doneness. Add in the chiles, lime juice, wine, coconut milk and onions. Cook the mixture for 3-4 minutes and then serve over the rice. SERVING SUGGESTION: Steamed broccoli and baby carrots. VEGETARIAN: If not using white wine, replace with low sodium vegetable broth. GLUTEN FREE: Make sure white wine (or chicken broth) and rice are gluten free. NUTRITION: 514 Calories; 4g Fat; 12g Protein; 106g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 21mg Sodium. Exchanges: 6 1/2 Grain (Starch); 1/2 Vegetable; 0 Fruit. Classic Menu-Mailer Volume 14, Week 12
2 pounds boneless pork shoulder 1 teaspoon ground cumin 1 teaspoon ground cinnamon 1/4 teaspoon crushed red pepper flakes Cook time: 6-8 hours Cinnamon Crock Pork Shoulder Day 6 - Serves 6 1 tablespoon olive oil 3 tablespoons apple cider vinegar 3 tablespoons water 1 large onion, sliced 1 (14.5-ounce) can diced tomatoes COOKING INSTRUCTIONS: In a large crock cooker, place the pork shoulder. Rub in the salt and pepper through the oil. Pour over the vinegar and water. Toss in the onion and tomatoes and then cover. Cook the pork on LOW for 6-8 hours, or until the pork is cooked through and easily shreds. Serve hot. SERVING SUGGESTION: A mixed baby greens salad (mixed baby greens, sliced red onion, avocado, tomatoes and cucumber, tossed with red wine vinaigrette. VEGETARIAN: Use cubed tofu instead of pork shoulder. GLUTEN FREE: Make sure the apple cider vinegar and diced tomatoes are gluten free. NUTRITION: 287 Calories; 20g Fat; 18g Protein; 7g Carbohydrate; 2g Dietary Fiber; 70mg Cholesterol; 73mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 1/2 Fat. Classic Menu-Mailer Volume 14, Week 12
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Bacon Scallop Pasta, add baked butternut squash and whole grain rolls Day 2: Garlic Chicken and Couscous, serve with sauteed zucchini and squash Day 3: Apple Jalapeno Pork, along with a relish tray on the side Day 4: Ginger Espresso Steak and Buttery Noodles, with a big salad Day 5: Portabella Mushrooms with Coconut Milk Sauce, add steamed broccoli and baby carrots Day 6: Cinnamon Crock Pork Shoulder, along with a mixed baby greens salad SHOPPING LIST: MEAT/POULTRY/SEAFOOD Black pepper bacon (2 slices) [D1] Scallops (1/3 pound, large) [D1] 2 (6-ounce) boneless skinless chicken breast halves [D2] Pork chops (2 medium) [D3] Boneless pork shoulder (3/4 pound) [D6] Beef flank steak (1/2 pound) [D4] CONDIMENTS Olive oil [D2] [D3] [D4] [D5] [D6] Raw honey [D2] [D3] Apple cider vinegar [D3] [D6] Red wine vinegar [D4] Dry white wine (2 teaspoons, or low sodium chicken broth) [D5] **Black olives [D3] **Salad dressing [D4] **Red wine vinaigrette [D6] DAIRY/DAIRY CASE Unsalted butter (4 teaspoons) [D4] **Additional [D1] BAKERY **Whole grain rolls [D1] Volume 14, Week 12 PRODUCE Spinach (4 ounces) [D1] Garlic (1 clove) [D2] Onion (1/3 large) [D6] Red onion (1/2 small) [D1] [D2] **Additional [D6] Green onions (1/2 bunch) [D5] Jalapeno (1/3 medium) [D4] Green chiles (1 1/2 small) Portobello mushroom caps (2 medium) [D5] Granny smith apples (1 medium) [D4] Lemon (5 teaspoons, juice) [D2] [D3] Lime (2 teaspoons, juice) [D5] Ginger (1 teaspoon, grated) [D4] Cilantro (1 1/2 tablespoons, chopped) [D2] Thyme (1 teaspoon, chopped) [D3] Parsley (1 1/2 tablespoons, chopped) [D4] **Lettuce (not iceberg) [D4] **Mixed baby greens [D6] **Salad veggies [D4] **Butternut squash [D1] **Zucchini [D2] **Squash [D2] **Broccoli [D5] **Baby carrots [D5] **Carrots [D3] **Celery [D3] **Cucumber [D3] [D6] **Avocado [D6] **Cherry tomatoes [D3] **Tomatoes [D6] CANNED GOODS Low sodium chicken broth (2 teaspoons, if not using white wine) [D5] 1/3 (14-ounce) can unsweetened coconut milk [D5] 1/3 (14.5-ounce) diced tomatoes [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Crushed red pepper flakes[d2,d6] Cayenne pepper [D3] Smoked paprika [D4] Ground cumin [D6] Ground cinnamon [D6] DRY GOODS Linguine (1/3 pound) [D1] Angel hair pasta (1/3 lb) [D4] Couscous (2 cups, cooked) [D2] Jasmine Rice (2 cups, cooked) [D3] Rice (2 cups, steamed) [D5] Instant espresso (3/4 tsp) [D4] VEGETARIAN Tempeh [D1] Veggie bacon strips [D1] Non-breaded faux chicken patties [D2] Tofu [D3] [D6] Vegetarian steak strips [D4] Low sodium vegetable broth (if not using dry white wine) [D5] GLUTEN FREE Apple cider vinegar [D3] [D6] Red wine vinegar [D4] Dry white wine [D5] Chicken broth (if not using white wine) [D5] Angel hair pasta [D4] Linguine [D1] Jasmine rice [D3] Rice [D5] Diced tomatoes [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 12
2 slices black pepper bacon 1/2 small red onion, sliced 1/3 pound large scallops Bacon Scallop Pasta Day 1 - Serves 2 4 ounces baby spinach 1/3 pound dry linguine, cooked Cook time: 15 minutes COOKING INSTRUCTIONS: In a large skillet, cook the bacon over medium-high heat. Once the bacon is crisp, remove from the skillet and set aside to drain. In the same skillet that the bacon drippings are in cook the onion until soft. Season scallops with salt and pepper and cook for 1-2 minutes per side, or until a nice crust forms on both sides. Toss the spinach into the skillet, and once wilted add in the cooked pasta with a little of the pasta water. Stir to combine and season with salt and pepper to taste. Serve hot. SERVING SUGGESTION: Baked butternut squash and whole grain rolls with butter. VEGETARIAN: Use tempeh instead of scallops and veggie bacon strips instead of bacon. GLUTEN FREE: Make sure linguine is gluten free. NUTRITION: 403 Calories; 5g Fat; 26g Protein; 62g Carbohydrate; 4g Dietary Fiber; 30mg Cholesterol; 273mg Sodium. Exchanges: 4 Grain (Starch); 2 Lean Meat; 1/2 Vegetable; 1/2 Fat. 2 teaspoons olive oil 2 (6-ounce) boneless skinless chicken breast halves 1/8 teaspoon crushed red pepper flakes Cook time: 20 minutes Garlic Chicken and Couscous Day 2 - Serves 2 1 clove garlic, pressed 1/2 small red onion, chopped 2 teaspoons raw honey 2 teaspoons lemon juice 2 cups cooked couscous 1 1/2 tablespoons fresh chopped cilantro COOKING INSTRUCTIONS: In a large skillet, heat the oil over medium-high heat. Season the chicken with salt and pepper to taste and cook for 3-4 minutes per side, or until cooked through. Add in the next 5 ingredients (red pepper flakes through lemon juice). Cook for 1-2 minutes more. Serve the chicken over the couscous and then sprinkle over some chopped cilantro. SERVING SUGGESTION: Sauteed zucchini and squash. VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: No changes necessary. NUTRITION: 292 Calories; 6g Fat; 30g Protein; 27g Carbohydrate; 2g Dietary Fiber; 66mg Cholesterol; 80mg Sodium. Exchanges: 1 1/2 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat. Classic Menu-Mailer Volume 14, Week 12
1 teaspoon olive oil 2 medium boneless pork chops Pinch of cayenne pepper 1 medium granny smith apples, peeled and chopped Cook time: 20 minutes Apple Jalapeno Pork Day 3 - Serves 2 1/3 medium jalapeno pepper, seeded and chopped 1 teaspoon fresh chopped thyme 2 teaspoons raw honey 2 teaspoons apple cider vinegar 3 teaspoons fresh lemon juice 2 cups cooked jasmine rice COOKING INSTRUCTIONS: In a large skillet, heat the oil over medium-high heat. Season the pork chops with salt, pepper and cayenne and cook for 3-4 minutes per side, or until cooked through. Stir in the apples, jalapeno, thyme, honey, vinegar, lemon juice and salt and pepper to taste. Cook the mixture for 6-8 minutes, or until the apples are tender and the sauce starts to thicken. Serve the pork chops and apple mixture over the rice. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cucumber spears, cherry tomatoes and black olives. VEGETARIAN: Use tofu instead of pork chops. GLUTEN FREE: Make sure the apple cider vinegar and rice are gluten free. NUTRITION: 516 Calories; 8g Fat; 24g Protein; 89g Carbohydrate; 1g Dietary Fiber; 67mg Cholesterol; 58mg Sodium. Exchanges: 1 1/2 Grain (Starch); 3 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 13 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 12
3/4 teaspoon instant espresso 1/3 teaspoon smoked paprika 1 teaspoon fresh grated ginger 1/2 pound beef flank steak, trimmed Ginger Espresso Steak and Buttery Noodles Day 4 - Serves 2 (plus 20 minutes marinade time) Cook time: 15 minutes 2 teaspoons olive oil 1 teaspoon red wine vinegar 1/3 pound dry angel hair pasta, cooked 4 teaspoons unsalted butter 1 1/2 tablespoons fresh chopped parsley COOKING INSTRUCTIONS: In a medium bowl, whisk together the espresso through the salt and pepper. Rub the mixture into both sides of the steaks and let sit for at least 20 minutes. In a large skillet, heat the oil over medium-high heat. Cook the steaks for 3-4 minutes per side, or until it reaches the desired doneness. Pour over the vinegar and then remove from the heat. Slice the steak and toss with the pasta, butter and parsley. Serve hot. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: Use vegetarian steak strips instead of beef flank steak. GLUTEN FREE: Make sure red wine vinegar and pasta are gluten free. NUTRITION: 522 Calories; 15g Fat; 36g Protein; 57g Carbohydrate; 2g Dietary Fiber; 10mg Cholesterol; 61mg Sodium. Exchanges: 4 Grain (Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates. 2 medium portobello mushroom caps 2-3 teaspoons olive oil 1 1/2 green chiles, de-seeded and chopped 2 teaspoons fresh lime juice Cook time: 15 minutes Portabella Mushrooms with Coconut Milk Sauce Day 5 - Serves 2 COOKING INSTRUCTIONS: Heat a large skillet over medium-high heat. 2 teaspoons dry white wine, (or use chicken broth) 1/3 (14-ounce) can unsweetened coconut milk, stirred 1/3 bunch green onions, chopped (optional) 2 cups steamed rice Rub the mushrooms with the oil and salt and pepper. Cook the mushrooms in the skillet for 1-2 minutes per side, or until cooked to the desired doneness. Add in the chiles, lime juice, wine, coconut milk and onions. Cook the mixture for 3-4 minutes and then serve over the rice. SERVING SUGGESTION: Steamed broccoli and baby carrots. VEGETARIAN: If not using white wine, replace with low sodium vegetable broth. GLUTEN FREE: Make sure white wine (or chicken broth) and rice are gluten free. NUTRITION: 514 Calories; 4g Fat; 12g Protein; 106g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 21mg Sodium. Exchanges: 6 1/2 Grain (Starch); 1/2 Vegetable; 0 Fruit. Classic Menu-Mailer Volume 14, Week 12
3/4 pound boneless pork shoulder 1/3 teaspoon ground cumin 1/3 teaspoon ground cinnamon Pinch of crushed red pepper flakes Cook time: 6-8 hours Cinnamon Crock Pork Shoulder Day 6 - Serves 2 1 teaspoon olive oil 1 tablespoon apple cider vinegar 1 tablespoon water 1/3 large onion, sliced 1/3 (14.5-ounce) can diced tomatoes COOKING INSTRUCTIONS: In a large crock cooker, place the pork shoulder. Rub in the salt and pepper through the oil. Pour over the vinegar and water. Toss in the onion and tomatoes and then cover. Cook the pork on LOW for 6-8 hours, or until the pork is cooked through and easily shreds. Serve hot. SERVING SUGGESTION: A mixed baby greens salad (mixed baby greens, sliced red onion, avocado, tomatoes and cucumber, tossed with red wine vinaigrette. VEGETARIAN: Use cubed tofu instead of pork shoulder. GLUTEN FREE: Make sure the apple cider vinegar and diced tomatoes are gluten free. NUTRITION: 287 Calories; 20g Fat; 18g Protein; 7g Carbohydrate; 2g Dietary Fiber; 70mg Cholesterol; 73mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 1/2 Fat. Classic Menu-Mailer Volume 14, Week 12
Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Tangy Mustard Chicken Salad, serve sliced cucumber and tomatoes on the side Day 2: Avocado Taco Salad, add a relish tray Day 3: Warm Bacon and Broccoli Salad, serve sliced cucumber and tomatoes on the side Day 4: Orange Tuna Steaks with Collard Greens, along with Cauli-Rice Day 5: Creamy Mushroom and Cauliflower Turkey Soup, with a big salad tossed with Leanne s Basic Vinaigrette Day 6: Balsamic Pork Roast, along with steamed Brussels sprouts and Faux-Tay-Toes SHOPPING LIST: PROTEIN 1 pound ground beef [D2] 2 pounds boneless pork shoulder roast [D6] 1/2 pound bacon [D3] 4 large boneless skinless chicken breast halves [D1] Ground turkey (3 cups browned) [D5] 4 medium tuna steaks (or buy frozen) [D4] CONDIMENTS Olive oil [D4] Extra virgin olive oil [D3] **Additional[D5] Coconut oil [D3] [D4] [D5] Balsamic vinegar [D6] **Additional[D5] Whole grain mustard [D1] Salsa (1/2 cup) [D2] Hoisin sauce [D1] Coconut aminos [D1] [D4] [D6] Black olives (1/4 cup sliced) [D2] Honey [D3] [D4] [D6] Volume 14, Week 12 PRODUCE Onions (1/2 large, 1 small plus 1/4 cup minced) [D2] [D4] [D5] Red onions (1/4 cup diced) [D1] Garlic (10 cloves) [D2] [D4] [D5] **Additional[D5] Shallots (1 large) [D3] Celery (2 large stalks) [D1] **Additional[D2] Carrots (1 large) [D1]**Additional[D2] Gingerroot (3 teaspoons minced) [D4] Mushrooms (1 pound) [D5] Cabbage (4 cups shredded) [D1] Broccoli (1 large head) [D3] Cauliflower (1 large head) [D5] **Additional [D4] [D6] Avocados (3 large) [D2] [D3] Baby spinach (4 cups) [D3] Collard greens (4 cups) [D4] Romaine lettuce (1 head) [D2] Cilantro (4 tablespoons chopped) [D2] Limes (4 tablespoons juice) [D2] [D3] Oranges (1/4 cup juice plus 1 teaspoon zest) [D4] **Cucumbers [D1] [D2] [D3] **Tomatoes [D1] [D3] **Radishes [D2] **Lettuce (not Iceberg, no nutrition) [D5] **Salad veggies (your choice) [D5] **Brussels sprouts [D6] DAIRY CASE **Ghee [D6] FREEZER 4 medium tuna steaks (if not using fresh) [D4] CANNED GOODS Low sodium chicken broth, or use homemade (4 1/3 cups) [D5] [D6] 1 (14.5-ounce) can diced tomatoes [D2] 1 (12- to 14-ounce) can coconut cream [D5] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Dried parsley flakes [D1] Ground cumin [D2] [D5] Ground coriander [D2] Paprika [D2] Chili powder [D2] [D5] Thyme [D4] Sesame seeds [D4] Garlic powder [D6] Crushed red pepper flakes [D6] **Basil [D5] **Oregano [D5] OTHER Aluminum foil wrap [D1] Paper towels [D3] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Paleo Menu-Mailer Volume 14, Week 12
1 tablespoon whole grain mustard 3 tablespoons hoisin sauce 3 tablespoons coconut aminos 1 tablespoon dried parsley flakes Cook time: 30 minutes Tangy Mustard Chicken Salad Day 1 - Serves 4 4 large boneless skinless chicken breast halves 1/4 cup diced red onion 1 large carrot, peeled and shredded 2 large stalks celery, chopped 4 cups shredded cabbage COOKING INSTRUCTIONS: Preheat oven to 375 degrees. In a small bowl, combine first 5 ingredients (mustard through salt and pepper). In a large baking dish, place chicken; pour sauce over the top and turn to coat evenly. Cover baking dish with aluminum foil and bake for 15 minutes per side or until chicken is no longer pink in the center. Uncover and allow chicken to cool. In a large bowl, toss together remaining ingredients (red onion through cabbage). Using two forks, shred the cooked chicken and serve over the cabbage salad. SERVING SUGGESTION: Serve sliced cucumber and tomatoes on the side. NUTRITION: 291 Calories; 3g Fat; 54g Protein; 9g Carbohydrate; 3g Dietary Fiber; 132mg Cholesterol; 204mg Sodium. Exchanges: 0 Grain (Starch); 7 1/2 Lean Meat; 1 1/2 Vegetable. 2 cloves garlic, minced 1/4 cup minced onion 1 pound lean ground beef 1 teaspoon ground cumin 1 teaspoon ground coriander 1 teaspoon paprika Cook time: 15 minutes Avocado Taco Salad Day 2 - Serves 4 1/2 teaspoon chili powder 4 tablespoons chopped fresh cilantro 1 head Romaine lettuce, coarsely shredded 1 (14.5-ounce) can diced tomatoes, well drained 1/4 cup sliced black olives 1/2 cup jarred salsa 2 large avocados, peeled, pitted and diced 2 tablespoons lime juice COOKING INSTRUCTIONS: In a large skillet over medium heat, cook garlic, onion and ground beef for 10 minutes or until beef has browned. Turn off heat then add next 6 ingredients to the skillet (cumin through cilantro). In a large bowl, layer lettuce, tomatoes, olives, salsa, avocado and lime juice. Top with ground beef and serve. SERVING SUGGESTION: A relish tray of carrot, celery and jicama sticks, radishes and cucumber spears. NUTRITION: 523 Calories; 38g Fat; 28g Protein; 23g Carbohydrate; 9g Dietary Fiber; 78mg Cholesterol; 329mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 2 1/2 Vegetable; 1/2 Fruit; 5 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 12
1/2 pound bacon, chopped 1 tablespoon coconut oil 1 large head broccoli, cut into florets 1 large shallot, minced Cook time: 25 minutes Warm Bacon and Broccoli Salad Day 3 - Serves 4 1 large avocado, peeled, pitted and diced 1 tablespoon honey 2 tablespoons lime juice 1 tablespoon extra virgin olive oil 4 cups baby spinach COOKING INSTRUCTIONS: In a large skillet, cook the chopped bacon over medium heat until dark brown and very crispy, about 15 minutes. Remove from skillet to a paper towel lined plate and set aside. Melt the coconut oil in a large skillet over medium heat. Add broccoli, shallot, salt and pepper; stir-fry for 10 minutes or until broccoli is bright green and slightly tender. In a large bowl, combine bacon, broccoli and avocados. In a small bowl, whisk together honey, lime juice and olive oil; drizzle over bacon mixture and toss to blend well. Serve over a bed of spinach. SERVING SUGGESTION: Serve sliced cucumber and tomatoes on the side. NUTRITION: 828 Calories; 43g Fat; 21g Protein; 98g Carbohydrate; 3g Dietary Fiber; 48mg Cholesterol; 951mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 7 Fat; 19 1/2 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 12
DO-AHEAD TIP: Cook collard greens. Orange Tuna Steaks with Collard Greens Day 4 - Serves 4 2 tablespoons coconut oil 4 medium tuna steaks 1 small onion, sliced 4 tablespoons olive oil 4 tablespoons coconut aminos 3 teaspoons minced gingerroot Cook time: 20 minutes COOKING INSTRUCTIONS: Preheat oven to 375 degrees. 4 cloves garlic, minced 1 teaspoon dried thyme 1/4 cup orange juice 1 teaspoon orange zest 1 tablespoon honey 1 tablespoon sesame seeds 4 cups collard greens, cooked Melt the coconut oil in a large skillet over high heat. Sear each tuna steak for 2 to 3 minutes per side. Layer sliced onion and tuna steaks in a large baking dish; set aside. In a small bowl, whisk together next 10 ingredients (salt and pepper through sesame seeds); pour mixture over tuna and onion. Bake for 10 to 15 minutes or until onion is slightly tender and each tuna steak has a thick strip of pink in the center. Serve tuna and onion over a bed of collard greens. SERVING SUGGESTION: Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; toss with salt and pepper to taste and fluff with a fork). NUTRITION: 636 Calories; 19g Fat; 29g Protein; 95g Carbohydrate; 3g Dietary Fiber; 43mg Cholesterol; 63mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 1/2 Fat; 19 1/2 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 12
DO-AHEAD TIP: Brown ground turkey. Creamy Mushroom and Cauliflower Turkey Soups Day 5 - Serves 4 2 tablespoons coconut oil 1/2 large onion, diced 4 cloves garlic, minced 1 large head cauliflower, cut into florets 1 pound mushrooms, sliced 1 (12-to 14-ounce) can coconut cream Cook time: 40 minutes 4 cups low sodium chicken broth, or use homemade 3 cups browned ground turkey 2 tablespoons chili powder 1 tablespoon ground cumin COOKING INSTRUCTIONS: Melt the coconut oil in a large saucepan with a tight-fitting lid over medium heat. Add onion, garlic and cauliflower; sauté for 10 minutes. Add remaining ingredients then raise heat to high and bring mixture to a boil. Reduce heat, cover and simmer for 30 minutes or until vegetables are slightly tender. Serve warm. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 649 Calories; 48g Fat; 39g Protein; 23g Carbohydrate; 5g Dietary Fiber; 90mg Cholesterol; 653mg Sodium. Exchanges: 1/2 Grain (Starch); 4 Lean Meat; 2 1/2 Vegetable; 8 Fat. 1 1/2 pounds boneless pork shoulder roast 1/2 teaspoon garlic powder 1/2 teaspoon crushed red pepper flakes Prep Time: 15 minutes Cook Time: 6 to 8 hours Balsamic Pork Roast Day 6 - Serves 4 1/3 cup low sodium chicken broth, or use homemade 1/3 cup balsamic vinegar 1 tablespoon coconut aminos 1/2 tablespoon honey COOKING INSTRUCTIONS: Season pork roast with salt, pepper, garlic powder and crushed red pepper flakes. Place seasoned pork in a crock cooker. In a small bowl, combine next 3 ingredients (broth through coconut aminos); pour mixture over pork then drizzle the honey over the top. Cover and cook on LOW for 6 to 8 hours. With kitchen tongs, carefully remove pork roast from crock cooker and place it on a serving platter. Gently separate the roast with two forks then return it to the slow cooker. Ladle 1/2 cup of sauce over the pork then keep warm until ready to serve. SERVING SUGGESTION: Steamed Brussels sprouts 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: 470 Calories; 23g Fat; 23g Protein; 45g Carbohydrate; trace Dietary Fiber; 91mg Cholesterol; 130mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 0 Fruit; 3 Fat; 10 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 12
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 12
Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Tangy Mustard Chicken Salad, serve sliced cucumber and tomatoes on the side Day 2: Avocado Taco Salad, add a relish tray Day 3: Warm Bacon and Broccoli Salad, serve sliced cucumber and tomatoes on the side Day 4: Orange Tuna Steaks with Collard Greens, along with Cauli-Rice Day 5: Creamy Mushroom and Cauliflower Turkey Soup, with a big salad tossed with Leanne s Basic Vinaigrette Day 6: Balsamic Pork Roast, along with steamed Brussels sprouts and Faux-Tay-Toes SHOPPING LIST: PROTEIN 1/2 pound ground beef [D2] 3/4 pound boneless pork shoulder roast [D6] 1/4 pound bacon [D3] 2 large boneless skinless chicken breast halves [D1] Ground turkey (1 1/2 cups browned) [D5] 2 medium tuna steaks (or buy frozen) [D4] CONDIMENTS Olive oil [D4] Extra virgin olive oil [D3] **Additional[D5] Coconut oil [D3] [D4] [D5] Balsamic vinegar [D6] **Additional[D5] Whole grain mustard [D1] Salsa (1/4 cup) [D2] Hoisin sauce [D1] Coconut aminos [D1] [D4] [D6] Black olives (2 tablespoons sliced) [D2] Honey [D3] [D4] [D6] Volume 14, Week 12 PRODUCE Onions (1/4 large, 1/2 small plus 2 tablespoons minced) [D2] [D4] [D5] Red onions (2 tablespoons diced) [D1] Garlic (5 cloves) [D2] [D4] [D5] **Additional[D5] Shallots (1/2 large) [D3] Celery (1 large stalk) [D1] **Additional[D2] Carrots (1/2 large) [D1]**Additional[D2] Gingerroot (1 1/2 teaspoons minced) [D4] Mushrooms (1/2 pound) [D5] Cabbage (2 cups shredded) [D1] Broccoli (1/2 large head) [D3] Cauliflower (1/2 large head) [D5] **Additional [D4] [D6] Avocados (1 1/2 large) [D2] [D3] Baby spinach (2 cups) [D3] Collard greens (2 cups) [D4] Romaine lettuce (1/2 head) [D2] Cilantro (2 tablespoons chopped) [D2] Limes (2 tablespoons juice) [D2] [D3] Oranges (2 tablespoons juice plus 1/2 teaspoon zest) [D4] **Cucumbers [D1] [D2] [D3] **Tomatoes [D1] [D3] **Radishes [D2] **Lettuce (not Iceberg, no nutrition) [D5] **Salad veggies (your choice) [D5] **Brussels sprouts [D6] Paleo Menu-Mailer Volume 14, Week 12 CANNED GOODS Low sodium chicken broth, or use homemade (2 cups + 2 1/2 tablespoons) [D5] [D6] 1/2 (14.5-ounce) can diced tomatoes [D2] 1/2 (12- to 14-ounce) can coconut cream [D5] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Dried parsley flakes [D1] Ground cumin [D2] [D5] Ground coriander [D2] Paprika [D2] Chili powder [D2] [D5] Thyme [D4] Sesame seeds [D4] Garlic powder [D6] Crushed red pepper flakes [D6] **Basil [D5] **Oregano [D5] DAIRY CASE **Ghee [D6] FREEZER 2 medium tuna steaks (if not using fresh) [D4] OTHER Aluminum foil wrap [D1] Paper towels [D3] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.
1/2 tablespoon whole grain mustard 1 1/2 tablespoons hoisin sauce 1 1/2 tablespoons coconut aminos 1/2 tablespoon dried parsley flakes Cook time: 30 minutes Tangy Mustard Chicken Salad Day 1 - Serves 2 2 large boneless skinless chicken breast halves 2 tablespoons diced red onion 1/2 large carrot, peeled and shredded 1 large stalk celery, chopped 2 cups shredded cabbage COOKING INSTRUCTIONS: Preheat oven to 375 degrees. In a small bowl, combine first 5 ingredients (mustard through salt and pepper). In a large baking dish, place chicken; pour sauce over the top and turn to coat evenly. Cover baking dish with aluminum foil and bake for 15 minutes per side or until chicken is no longer pink in the center. Uncover and allow chicken to cool. In a large bowl, toss together remaining ingredients (red onion through cabbage). Using two forks, shred the cooked chicken and serve over the cabbage salad. SERVING SUGGESTION: Serve sliced cucumber and tomatoes on the side. NUTRITION: 291 Calories; 3g Fat; 54g Protein; 9g Carbohydrate; 3g Dietary Fiber; 132mg Cholesterol; 204mg Sodium. Exchanges: 0 Grain (Starch); 7 1/2 Lean Meat; 1 1/2 Vegetable. 1 clove garlic, minced 2 tablespoons minced onion 1/2 pound lean ground beef 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon paprika Cook time: 15 minutes Avocado Taco Salad Day 2 - Serves 2 1/4 teaspoon chili powder 2 tablespoons chopped fresh cilantro 1/2 head Romaine lettuce, coarsely shredded 1/2 (14.5-ounce) can diced tomatoes, well drained 2 tablespoons sliced black olives 1/4 cup jarred salsa 1 large avocado, peeled, pitted and diced 1 tablespoon lime juice COOKING INSTRUCTIONS: In a large skillet over medium heat, cook garlic, onion and ground beef for 10 minutes or until beef has browned. Turn off heat then add next 6 ingredients to the skillet (cumin through cilantro). In a large bowl, layer lettuce, tomatoes, olives, salsa, avocado and lime juice. Top with ground beef and serve. SERVING SUGGESTION: A relish tray of carrot, celery and jicama sticks, radishes and cucumber spears. NUTRITION: 523 Calories; 38g Fat; 28g Protein; 23g Carbohydrate; 9g Dietary Fiber; 78mg Cholesterol; 329mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 2 1/2 Vegetable; 1/2 Fruit; 5 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 12
1/4 pound bacon, chopped 1/2 tablespoon coconut oil 1/2 large head broccoli, cut into florets 1/2 large shallot, minced Cook time: 25 minutes Warm Bacon and Broccoli Salad Day 3 - Serves 2 1/2 large avocados, peeled, pitted and diced 1/2 tablespoon honey 1 tablespoon lime juice 1 tablespoon extra virgin olive oil 2 cups baby spinach COOKING INSTRUCTIONS: In a large skillet, cook the chopped bacon over medium heat until dark brown and very crispy, about 15 minutes. Remove from skillet to a paper towel lined plate and set aside. Melt the coconut oil in a large skillet over medium heat. Add broccoli, shallot, salt and pepper; stir-fry for 10 minutes or until broccoli is bright green and slightly tender. In a large bowl, combine bacon, broccoli and avocados. In a small bowl, whisk together honey, lime juice and olive oil; drizzle over bacon mixture and toss to blend well. Serve over a bed of spinach. SERVING SUGGESTION: Serve sliced cucumber and tomatoes on the side. NUTRITION: 828 Calories; 43g Fat; 21g Protein; 98g Carbohydrate; 3g Dietary Fiber; 48mg Cholesterol; 951mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 7 Fat; 19 1/2 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 12
DO-AHEAD TIP: Cook collard greens. Orange Tuna Steaks with Collard Greens Day 4 - Serves 2 1 tablespoon coconut oil 2 medium tuna steaks 1/2 small onion, sliced 2 tablespoons olive oil 2 tablespoons coconut aminos 1 1/2 teaspoons minced gingerroot Cook time: 20 minutes COOKING INSTRUCTIONS: Preheat oven to 375 degrees. 2 cloves garlic, minced 1/2 teaspoon dried thyme 2 tablespoons orange juice 1/2 teaspoon orange zest 1/2 tablespoon honey 1/2 tablespoon sesame seeds 2 cups collard greens, cooked Melt the coconut oil in a large skillet over high heat. Sear each tuna steak for 2 to 3 minutes per side. Layer sliced onion and tuna steaks in a large baking dish; set aside. In a small bowl, whisk together next 10 ingredients (salt and pepper through sesame seeds); pour mixture over tuna and onion. Bake for 10 to 15 minutes or until onion is slightly tender and each tuna steak has a thick strip of pink in the center. Serve tuna and onion over a bed of collard greens. SERVING SUGGESTION: Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; toss with salt and pepper to taste and fluff with a fork). NUTRITION: 636 Calories; 19g Fat; 29g Protein; 95g Carbohydrate; 3g Dietary Fiber; 43mg Cholesterol; 63mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 1/2 Fat; 19 1/2 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 12
DO-AHEAD TIP: Brown ground turkey. Creamy Mushroom and Cauliflower Turkey Soups Day 5 - Serves 2 1 tablespoon coconut oil 1/4 large onion, diced 2 cloves garlic, minced 1/2 large head cauliflower, cut into florets 1/2 pound mushrooms, sliced 1/2 (12-to 14-ounce) can coconut cream Cook time: 40 minutes 2 cups low sodium chicken broth, or use homemade 1 1/2 cups browned ground turkey 1 tablespoon chili powder 1/2 tablespoon ground cumin COOKING INSTRUCTIONS: Melt the coconut oil in a large saucepan with a tight-fitting lid over medium heat. Add onion, garlic and cauliflower; sauté for 10 minutes. Add remaining ingredients then raise heat to high and bring mixture to a boil. Reduce heat, cover and simmer for 30 minutes or until vegetables are slightly tender. Serve warm. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 649 Calories; 48g Fat; 39g Protein; 23g Carbohydrate; 5g Dietary Fiber; 90mg Cholesterol; 653mg Sodium. Exchanges: 1/2 Grain (Starch); 4 Lean Meat; 2 1/2 Vegetable; 8 Fat. 3/4 pound boneless pork shoulder roast 1/4 teaspoon garlic powder 1/4 teaspoon crushed red pepper flakes Prep Time: 15 minutes Cook Time: 6 to 8 hours Balsamic Pork Roast Day 6 - Serves 2 2 1/2 tablespoons low sodium chicken broth, or use homemade 2 1/2 tablespoons balsamic vinegar 1/2 tablespoon coconut aminos 1/2 tablespoon honey COOKING INSTRUCTIONS: Season pork roast with salt, pepper, garlic powder and crushed red pepper flakes. Place seasoned pork in a crock cooker. In a small bowl, combine next 3 ingredients (broth through coconut aminos); pour mixture over pork then drizzle the honey over the top. Cover and cook on LOW for 6 to 8 hours. With kitchen tongs, carefully remove pork roast from crock cooker and place it on a serving platter. Gently separate the roast with two forks then return it to the slow cooker. Ladle 1/2 cup of sauce over the pork then keep warm until ready to serve. SERVING SUGGESTION: Steamed Brussels sprouts 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: 470 Calories; 23g Fat; 23g Protein; 45g Carbohydrate; trace Dietary Fiber; 91mg Cholesterol; 130mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 0 Fruit; 3 Fat; 10 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 12
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 12
Low Carb Menu-Mailer Shopping List Four Servings MENU: Day 1: Spicy Chicken and Cabbage Skillet, add stir-fried zucchini, yellow squash and red bell pepper Day 2: Ribeye with Brussels Sprouts, along with a side of faux-tay-toes Day 3: Sausage and Pumpkin Soup, add a big spinach salad Day 4: Shrimp and Eggplant Stir-Fry, serve with Cauli-rice Day 5: Creamy Turkey-Tomato Soup, with a tossed green salad on the side Day 6: Orange and Kale Beef Roast, serve with Faux-tay-toes SHOPPING LIST: MEAT/POULTRY/SEAFOOD Boneless skinless chicken thighs (2 pounds) [D1] Ribeye (4 pounds) [D2] 1 (2-pound) beef roast [D6] Italian sausage (12 ounces, sliced) [D3] Shrimp, peeled and deveined (1 pound, medium) [D4] Ground turkey (3 cups, browned) [D5] CONDIMENTS Olive oil [D1] [D2] [D3] [D4] [D5] [D6] Dijon mustard [D1] Low sodium soy sauce [D1] [D4] Coconut aminos [D2] **Salad dressing [D5] Volume 14, Week 12 PRODUCE Kale (4 cups) [D6] Collard greens (4 cups) [D6] Cabbage (1 medium head plus 6 cups, shredded) [D1] [D4] [D5] Garlic (2 large, 6 medium, 3 small cloves) [D1] [D3] [D4] [D5] [D6] Onion (1 1/2 large, 1 small) [D2] [D5] [D6] Shallots (2 small) [D4] Red bell pepper (2 large) [D5] **Additional [D1] Jalapeno (2 medium) [D1] Leeks (2 large) [D3] Brussels sprouts (3 cups, halved) [D2] Broccoli (1 large, 1 medium head) [D3] [D5] Eggplant (1 large) [D4] Pumpkin (2 cups, cubed) [D3] White button mushrooms, large (1/2 pound) [D4] Orange (2 tablespoons, juice) [D6] Lime (1/4 cup plus 1 tablespoon, juice and 2 teaspoons, zest) [D1] [D6] Cilantro (1/2 cup, chopped) [D1] Thyme (2 tablespoons) [D4] **Lettuce (not iceberg) [D5] **Spinach [D3] **Salad veggies [D5] **Zucchini [D1] **Yellow squash [D1] **Cauliflower [D2] [D4] [D6] CANNED GOODS Low sodium chicken broth (7 1/4 cups) [D3] [D4] [D5] Low sodium beef broth (1/4 cup) [D6] 1 (28-ounce) can stewed tomatoes [D3] 2 (14.5-ounce) can fire-roasted tomatoes [D5] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Garlic powder [D1] [D2] Chili powder [D2] [D5] Ground cumin [D5] DAIRY/DAIRY CASE Heavy cream (14 ounces and 2 tablespoons) [D1] [D5] **Butter [D2] [D6] **Cream cheese [D2] [D6] GLUTEN FREE Dijon mustard [D1] Low sodium soy sauce [D1] [D4] Coconut aminos [D2] Chicken broth [D3] [D4] [D5] Beef broth [D6] Canned tomatoes [D3] [D5] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Low Carb Menu-Mailer Volume 14, Week 12
1 tablespoon olive oil 2 pounds boneless skinless chicken thighs, cubed 1/4 cup fresh lime juice 1 clove garlic, minced 1/2 cup chopped fresh cilantro Prep time: 15 minutes Cook time: 20 minutes Spicy Chicken and Cabbage Skillet Day 1 - Serves 4 2 medium jalapenos, seeded and sliced 4 cups shredded cabbage 2 tablespoons dijon mustard 2 tablespoons heavy cream 1 teaspoon garlic powder 1 teaspoon low sodium soy sauce COOKING INSTRUCTIONS: In a large skillet, heat the oil over medium-high heat. Cook the chicken, lime juice, salt, pepper and garlic until the chicken is cooked through. Add in the remaining ingredients (cilantro through soy sauce) and cook until the cabbage is tender. Serve hot. LC SERVING SUGGESTION: Stir-fried zucchini, yellow squash and red bell pepper. GLUTEN FREE: Make sure the mustard and soy sauce are gluten free. NUTRITION: 246 Calories; 12g Fat; 27g Protein; 8g Carbohydrate; 2g Dietary Fiber; 118mg Cholesterol; 272mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates. 2 tablespoons olive oil 4 pounds ribeye 3 cups Brussels sprouts, halved Cook time: 25 minutes Ribeye with Brussels Sprouts Day 2 - Serves 4 1 large onion, chopped 2 tablespoons coconut aminos 1 teaspoon chili powder 1 teaspoon garlic powder COOKING INSTRUCTIONS: In a large skillet, heat the oil over medium-high heat. Season the steak with salt and pepper to taste. Cook the steak for 2-4 minutes per side, or until the steak gets a nice crust on each side. Add in the remaining ingredients (Brussels sprouts through garlic powder) and cook until the veggies are tender, and the steak reaches the desired doneness. Remove the steak and veggies from the heat and serve. LC SERVING SUGGESTION: Faux-tay-toes (steam cauliflower till tender; drain; mash with butter, cream cheese and salt and pepper to taste till you get a mashed potatoes texture). GLUTEN FREE: Make sure coconut aminos are gluten free. NUTRITION: 518 Calories; 38g Fat; 32g Protein; 12g Carbohydrate; 4g Dietary Fiber; 111mg Cholesterol; 119mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 2 Vegetable; 4 1/2 Fat. Low Carb Menu-Mailer Volume 14, Week 12