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: Roast Chicken Panzanella, add a big salad Day 2: Grilled Teriyaki Steak, serve with steamed broccoli and brown rice Day 3: Tabbouleh with Avocado and Feta Cheese, along with a side of grilled asparagus Day 4: Sausage and Pecorino Linguini, add a mixed baby greens salad Day 5: Roast Salmon with Spring Pesto, serve steamed small new red potatoes on the side Day 6: Chicken and Dirty Rice, along with a big salad SHOPPING LIST: PROTEIN 6 boneless skinless chicken breasts [D1] 12 boneless skinless chicken thighs [D6] Skirt steak (2 pounds) [D2] 10 spicy sausages [D4] [D6] Salmon fillet (2 pounds) [D5] CONDIMENTS Olive oil [D1] [D3] [D4] [D5] [D6] Balsamic vinegar [D1] Hoisin sauce [D2] Saki (1/3 cup, or use low sodium beef broth)[d2] White wine (1/3 cup, or use low sodium chicken broth) [D4] Low sodium soy sauce [D2] Honey [D2] Black pitted olives (1/2 cup) [D1] **Salad dressing [D1] [D6] **Red wine vinaigrette [D4] BAKERY Baguette (1/2 large, or use country loaf) [D1] Volume 14, Week 42 PRODUCE Spinach (3 cups) [D5] Garlic (11 cloves) [D1] [D4] [D5] [D6] Onion (1 large) [D4] Red onion (4 large) [D1] [D6] **Additional [D4] Scallions (5 large) [D3] Fennel bulbs (2 large) [D1] Bell pepper (1 large, any color) [D6] Red bell peppers (2 large) [D1] Tomatoes (2 large) [D1] **Additional [D4] Plum tomatoes (6) [D3] Cucumber (1 large) [D3] **Additional [D4] Avocado (2 large) [D3] **Additional [D4] Celery (2 large stalks) [D6] Lemon (2 large, juiced) [D3] [D5] Ginger (1 tablespoon, grated) [D2] Parsley (2 cups, chopped) [D3] [D4] **Additional [D5] Mint (1 cup, chopped) [D3] Basil (1 cup) [D5] **Lettuce (not iceberg) [D1] [D6] **Mixed baby greens [D4] **Salad veggies (your choice) [D1] [D6] **Broccoli [D2] **Asparagus [D3] **Small new red potatoes [D5] CANNED GOODS Low sodium beef broth (1/3 cup, if not using Saki) [D2] Low sodium chicken broth (3 cups plus 1/3 cup, if not using white wine) [D4] [D6] VEGETARIAN Non-breaded faux chicken patties [D1] [D6] Eggplant [D2] [D5] Soy sausage [D4] [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Red pepper flakes [D1] Dried sage [D4] Dried thyme [D6] Chili powder [D6] Cayenne pepper [D6] DRY GOODS Bulgar (1 cup) [D3] White converted rice (2 cups) [D6] Linguine (1 pound) [D4] Almonds, ground (1/4 cup) [D5] **Brown rice [D2] DAIRY/DAIRY CASE Feta cheese (1 cup, crumbled) [D3] Pecorino cheese (1/3 cup, grated) [D4] Parmigiano-Reggiano cheese (1/2 cup, grated) [D5] **Butter [D5] GLUTEN FREE Baguette [D1] Black olives [D1] Balsamic vinegar [D1] Hoisin sauce [D2] Saki (or beef broth) [D2] White wine (or chicken broth) [D4] Soy sauce [D2] Linguine [D4] Bulgur [D3] White converted rice [D6] 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 42
4 tablespoons olive oil, divided 3 cloves garlic 2 large red onions, quartered 2 large fennel bulbs, sliced 2 large red bell peppers, seeded and sliced 1/2 large baguette, (or country loaf) cut into 1 inch cubes Prep time: 15 minutes Cook time: 35 minutes Spicy Roast Chicken Panzanella Day 1 - Serves 6 COOKING INSTRUCTIONS: Preheat oven to 400 degrees. 1/4 teaspoon red pepper flakes, or to taste Sea salt to taste Freshly ground black pepper to taste 2 large tomatoes, chopped 1/2 cup black pitted olives 2 tablespoons balsamic vinegar 6 boneless, skinless chicken breasts On a large baking sheet, add 2 tablespoons olive oil, garlic, onions, fennel, red bell peppers, baguette, red pepper flakes and sea salt and freshly ground pepper to taste. Roast 12 to 15 minutes until golden. Place in a large bowl, toss with tomatoes, olives and vinegar. On a large baking sheet, add 2 tablespoon olive oil and chicken and roast 18 to 20 minutes until cooked through. Cut chicken into 1 inch cubes and toss with vegetables. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: Make sure baguette, black olives and balsamic vinegar are gluten free. NUTRITION: 523 Calories; 15g Fat (25.6% calories from fat); 60g Protein; 36g Carbohydrate; 6g Dietary Fiber; 137mg Cholesterol; 529mg Sodium. Exchanges: 1 1/2 Grain (Starch); 7 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 1/2 Fat. 2 pounds skirt steak 1/3 cup hoisin sauce 1/3 cup Saki (or low sodium beef broth) Grilled Teriyaki Steak Day 2 - Serves 6 1/3 cup low sodium soy sauce 1 tablespoon honey 1 tablespoon freshly grated ginger Prep time: 5 minutes (plus 20 minutes to marinate) Cook time: 10 minutes COOKING INSTRUCTIONS: In a large bowl, combine all ingredients (steak through ginger) and marinate in the refrigerator for 20 minutes. On an indoor grill, over medium high heat grill steak 3 to 5 minutes per side until steak is cooked through. SERVING SUGGESTION: Steamed broccoli and brown rice. VEGETARIAN: Use eggplant instead of skirt steak. GLUTEN FREE: Make sure hoisin sauce, Saki (or beef broth), and soy sauce is gluten free. NUTRITION: 338 Calories; 16g Fat (46.3% calories from fat); 31g Protein; 12g Carbohydrate; 1g Dietary Fiber; 78mg Cholesterol; 869mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1 Fat; 1/2 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 42
1 cup bulgur 3 cups boiling water 5 tablespoons olive oil Juice of 1 lemon 6 plum tomatoes, chopped 1 cup freshly chopped parsley Tabbouleh with Avocado and Feta Cheese Day 3 - Serves 6 1 cup freshly chopped mint 5 large scallions, chopped (only the light green and white parts) 1 large cucumber peeled and chopped 1 cup feta cheese, crumbled 2 large avocados, peeled and chopped Prep time: 15 minutes Cook time: 40 minutes COOKING INSTRUCTIONS: In a large sauce pan, add bulgur to boiling water and cover and simmer until bulgur is tender and the water is absorbed about 40 minutes. In a large bowl, add bulgur and remaining 10 ingredients (olive oil through avocado) and toss until combined. SERVING SUGGESTION: Grilled asparagus. VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure bulgur is gluten free. NUTRITION: 389 Calories; 28g Fat (60.1% calories from fat); 10g Protein; 32g Carbohydrate; 9g Dietary Fiber; 22mg Cholesterol; 312mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 5 Fat. 2 tablespoons olive oil 1 large onion, chopped 4 garlic cloves, chopped 1 tablespoon dried sage 6 spicy sausages, cut into 1 inch cubes Prep time: 10 minutes Cook time: 20 minutes Sausage and Pecorino Linguini Day 4 - Serves 6 1/3 cup white wine (or low sodium chicken broth) 1/3 cup freshly grated pecorino cheese 1 cup freshly chopped parsley 1 pound linguine, cooked according to package directions COOKING INSTRUCTIONS: In a large sauce pan, heat olive oil over medium heat add onion and garlic and sauté 10 minutes, add sage, sausages, sea salt and freshly ground pepper to taste and wine and sauté 10 minutes. Stir in grated cheese and parsley. Toss with warm pasta. SERVING SUGGESTION: Mixed baby greens salad (mixed baby greens, sliced red onion, avocado, tomatoes and cucumber, tossed with red wine vinaigrette). VEGETARIAN: Use soy sausage instead of spicy sausage. GLUTEN FREE: Make sure wine (or chicken broth) and linguine are gluten free. NUTRITION: 507 Calories; 20g Fat (36.5% calories from fat); 19g Protein; 60g Carbohydrate; 3g Dietary Fiber; 32mg Cholesterol; 567mg Sodium. Exchanges: 4 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 2 1/2 Fat. Classic Menu-Mailer Volume 14, Week 42
2 pounds salmon fillet 1/2 cup olive oil, divided Juice of 1 lemon 1 cup fresh basil 3 cups spinach Roast Salmon with Spring Pesto Day 5 - Serves 6 2 cloves garlic, minced 1/2 cup freshly grated Parmigiano-Reggiano cheese 1/4 cup ground almonds Sea salt and freshly ground black pepper, to taste Prep time: 10 minutes Cook time: 17 minutes COOKING INSTRUCTIONS: Preheat the oven to 400 degrees. On a large plate, season fish with 2 tablespoons olive oil and lemon juice and roast for 15 to 17 minutes until fish flakes easily with a fork. In a large blender or food processor, add remaining olive oil, basil, spinach, garlic, parmigiano-reggiano cheese, almonds, and sea salt and freshly ground pepper to taste. Top fish with pesto and serve. SERVING SUGGESTION: Steamed small new red potatoes tossed with a little butter and chopped parsley. VEGETARIAN: Use eggplant instead of salmon. GLUTEN FREE: No changes necessary. NUTRITION: 494 Calories; 37g Fat (65.4% calories from fat); 40g Protein; 3g Carbohydrate; 1g Dietary Fiber; 94mg Cholesterol; 233mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 5 Fat. Classic Menu-Mailer Volume 14, Week 42
2 tablespoons olive oil 12 boneless, skinless chicken thighs 4 spicy sausages, cut into 1 inch cubes 2 large red onions, chopped 6 cloves garlic, halved 2 large celery stalks, chopped Chicken and Dirty Rice Day 6 - Serves 6 1 large bell pepper, any color, seeded and chopped 1 tablespoon dried thyme 1 tablespoon chili powder 1 teaspoon cayenne pepper 2 cups white converted rice 3 cups low sodium chicken broth Prep time: 15 minutes Cook time: 8 hours COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and sear chicken and sausages 3 to 4 minutes until browned. In a large slow cooker, add chicken and sausages and remaining 10 ingredients (onions through pepper) and cook on low for 8 hours until chicken and sausages are cooked through. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: Use non-breaded faux chicken patties instead of chicken thighs and soy sausage instead of spicy sausage. GLUTEN FREE: Make sure rice and chicken broth are gluten free. NUTRITION: 409 Calories; 13g Fat (28.6% calories from fat); 14g Protein; 59g Carbohydrate; 3g Dietary Fiber; 14mg Cholesterol; 416mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 2 1/2 Fat. Classic Menu-Mailer Volume 14, Week 42
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Roast Chicken Panzanella, add a big salad Day 2: Grilled Teriyaki Steak, serve with steamed broccoli and brown rice Day 3: Tabbouleh with Avocado and Feta Cheese, along with a side of grilled asparagus Day 4: Sausage and Pecorino Linguini, add a mixed baby greens salad Day 5: Roast Salmon with Spring Pesto, serve steamed small new red potatoes on the side Day 6: Chicken and Dirty Rice, along with a big salad SHOPPING LIST: PROTEIN 2 boneless skinless chicken breasts [D1] 4 boneless skinless chicken thighs [D6] Skirt steak (3/4 pound) [D2] 3 spicy sausages [D4] [D6] Salmon fillet (3/4 pound) [D5] CONDIMENTS Olive oil [D1] [D3] [D4] [D5] [D6] Balsamic vinegar [D1] Hoisin sauce [D2] Saki (1 1/2 tablespoons, or use low sodium beef broth)[d2] White wine (1 1/2 tablespoons, or use low sodium chicken broth) [D4] Low sodium soy sauce [D2] Honey [D2] Black pitted olives (1/2 cup) [D1] **Salad dressing [D1] [D6] **Red wine vinaigrette [D4] BAKERY Baguette (1/4, or use country loaf) [D1] Volume 14, Week 42 PRODUCE Spinach (1 cup) [D5] Garlic (4 cloves) [D1] [D4] [D5] [D6] Onion (1/3 large) [D4] Red onion (2 small) [D1] [D6] **Additional [D4] Scallions (2 small) [D3] Fennel bulbs (1 small) [D1] Bell pepper (1/3 large, any color) [D6] Red bell peppers (1 small) [D1] Tomatoes (1 small) [D1] **Additional [D4] Plum tomatoes (2) [D3] Cucumber (1/3 large) [D3] **Additional [D4] Avocado (1 small) [D3] **Additional [D4] Celery (1 small stalk) [D6] Lemon (2 small, juiced) [D3] [D5] Ginger (1 teaspoon, grated) [D2] Parsley (3/4 cup, chopped) [D3] [D4] **Additional [D5] Mint (1/3 cup, chopped) [D3] Basil (1/3 cup) [D5] **Lettuce (not iceberg) [D1] [D6] **Mixed baby greens [D4] **Salad veggies (your choice) [D1] [D6] **Broccoli [D2] **Asparagus [D3] **Small new red potatoes [D5] GLUTEN FREE Baguette [D1] Black olives [D1] Balsamic vinegar [D1] Hoisin sauce [D2] Saki (or beef broth) [D2] White wine (or chicken broth) [D4] Soy sauce [D2] Linguine [D4] Bulgur [D3] White converted rice [D6] Chicken broth [D6] DRY GOODS Bulgur (1/3 cup) [D3] White converted rice (3/4 cup) [D6] Linguine (1/3 pound) [D4] Almonds, ground (1 1/2 tablespoons) [D5] **Brown rice [D2] DAIRY/DAIRY CASE Feta cheese (1/3 cup, crumbled) [D3] Pecorino cheese (1 1/2 tablespoons cup, grated) [D4] Parmigiano-Reggiano cheese (3 tablespoons, grated) [D5] **Butter [D5] CANNED GOODS Low sodium beef broth (1 1/2 tablespoons, if not using Saki) [D2] Low sodium chicken broth (1 cup plus 1 1/2 tablespoons, if not using white wine) [D4] [D6] VEGETARIAN Non-breaded faux chicken patties [D1] [D6] Eggplant [D2] [D5] Soy sausage [D4] [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Red pepper flakes [D1] Dried sage [D4] Dried thyme [D6] Chili powder [D6] Cayenne pepper [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 42
4 teaspoons olive oil, divided 1 clove garlic 1 small red onion, quartered 1 small fennel bulb, sliced 1 small red bell peppers, seeded and sliced 1/4 large baguette, (or country loaf) cut into 1 inch cubes Prep time: 15 minutes Cook time: 35 minutes Spicy Roast Chicken Panzanella Day 1 - Serves 2 COOKING INSTRUCTIONS: Preheat oven to 400 degrees. 1/8 teaspoon red pepper flakes, or to taste Sea salt to taste Freshly ground black pepper to taste 1 small tomato, chopped 3 tablespoons black pitted olives 2 teaspoons balsamic vinegar 2 boneless, skinless chicken breasts On a large baking sheet, add 2 teaspoons olive oil, garlic, onions, fennel, red bell peppers, baguette, red pepper flakes and sea salt and freshly ground pepper to taste. Roast 12 to 15 minutes until golden. Place in a large bowl, toss with tomatoes, olives and vinegar. On a large baking sheet, add 2 teaspoon olive oil and chicken and roast 18 to 20 minutes until cooked through. Cut chicken into 1 inch cubes and toss with vegetables. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: Make sure baguette, black olives and balsamic vinegar are gluten free. NUTRITION: 523 Calories; 15g Fat (25.6% calories from fat); 60g Protein; 36g Carbohydrate; 6g Dietary Fiber; 137mg Cholesterol; 529mg Sodium. Exchanges: 1 1/2 Grain (Starch); 7 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 1/2 Fat. 3/4 pound skirt steak 1 1/2 tablespoons hoisin sauce 1 1/2 tablespoons Saki (or low sodium beef broth) Prep time: 5 minutes (plus 20 minutes to marinate) Cook time: 10 minutes Grilled Teriyaki Steak Day 2 - Serves 2 1 1/2 tablespoons low sodium soy sauce 1 teaspoon honey 1 teaspoon freshly grated ginger COOKING INSTRUCTIONS: In a large bowl, combine all ingredients (steak through ginger) and marinate in the refrigerator for 20 minutes. On an indoor grill, over medium high heat grill steak 3 to 5 minutes per side until steak is cooked through. SERVING SUGGESTION: Steamed broccoli and brown rice. VEGETARIAN: Use eggplant instead of skirt steak. GLUTEN FREE: Make sure hoisin sauce, Saki (or beef broth), and soy sauce is gluten free. NUTRITION: 338 Calories; 16g Fat (46.3% calories from fat); 31g Protein; 12g Carbohydrate; 1g Dietary Fiber; 78mg Cholesterol; 869mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1 Fat; 1/2 Other Carbohydrates Classic Menu-Mailer Volume 14, Week 42
1/3 cup bulgur 1 cup boiling water 5 teaspoons olive oil Juice of 1 small lemon 2 plum tomatoes, chopped 1/3 cup freshly chopped parsley Prep time: 15 minutes Cook time: 40 minutes Tabbouleh with Avocado and Feta Cheese Day 3 - Serves 2 1/3 cup freshly chopped mint 2 small scallions, chopped (only the light green and white parts) 1/3 large cucumber peeled and chopped 1/3 cup feta cheese, crumbled 1 small avocado, peeled and chopped COOKING INSTRUCTIONS: In a large sauce pan, add bulgur to boiling water and cover and simmer until bulgur is tender and the water is absorbed about 40 minutes. In a large bowl, add bulgur and remaining 10 ingredients (olive oil through avocado) and toss until combined. SERVING SUGGESTION: Grilled asparagus. VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure bulgur is gluten free. NUTRITION: 389 Calories; 28g Fat (60.1% calories from fat); 10g Protein; 32g Carbohydrate; 9g Dietary Fiber; 22mg Cholesterol; 312mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 5 Fat. 2 teaspoons olive oil 1 small onion, chopped 1 garlic clove, chopped 1 teaspoon dried sage 2 spicy sausages, cut into 1 inch cubes Prep time: 10 minutes Cook time: 20 minutes Sausage and Pecorino Linguini Day 4 - Serves 2 1 1/2 tablespoons white wine (or low sodium chicken broth) 1 1/2 tablespoons freshly grated pecorino cheese 1/3 cup freshly chopped parsley 1/3 pound linguine, cooked according to package directions COOKING INSTRUCTIONS: In a large sauce pan, heat olive oil over medium heat add onion and garlic and sauté 10 minutes, add sage, sausages, sea salt and freshly ground pepper to taste and wine and sauté 10 minutes. Stir in grated cheese and parsley. Toss with warm pasta. SERVING SUGGESTION: Mixed baby greens salad (mixed baby greens, sliced red onion, avocado, tomatoes and cucumber, tossed with red wine vinaigrette). VEGETARIAN: Use soy sausage instead of spicy sausage. GLUTEN FREE: Make sure wine (or chicken broth) and linguine are gluten free. NUTRITION: 507 Calories; 20g Fat (36.5% calories from fat); 19g Protein; 60g Carbohydrate; 3g Dietary Fiber; 32mg Cholesterol; 567mg Sodium. Exchanges: 4 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 2 1/2 Fat. Classic Menu-Mailer Volume 14, Week 42
3/4 pound salmon fillet 3 tablespoons olive oil, divided Juice of 1 small lemon 1/3 cup fresh basil 1 cup spinach Roast Salmon with Spring Pesto Day 5 - Serves 2 1 clove garlic, minced 3 tablespoons freshly grated Parmigiano-Reggiano cheese 1 1/2 tablespoons ground almonds Sea salt and freshly ground black pepper, to taste Prep time: 10 minutes Cook time: 17 minutes COOKING INSTRUCTIONS: Preheat the oven to 400 degrees. On a large plate, season fish with 2 teaspoons olive oil and lemon juice and roast for 15 to 17 minutes until fish flakes easily with a fork. In a large blender or food processor, add remaining olive oil, basil, spinach, garlic, Parmigiano- Reggiano cheese, almonds, and sea salt and freshly ground pepper to taste. Top fish with pesto and serve. SERVING SUGGESTION: Steamed small new red potatoes tossed with a little butter and chopped parsley. VEGETARIAN: Use eggplant instead of salmon. GLUTEN FREE: No changes necessary. NUTRITION: 494 Calories; 37g Fat (65.4% calories from fat); 40g Protein; 3g Carbohydrate; 1g Dietary Fiber; 94mg Cholesterol; 233mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 5 Fat. Classic Menu-Mailer Volume 14, Week 42
2 teaspoons olive oil 4 boneless, skinless chicken thighs 1 spicy sausage, cut into 1 inch cubes 1 small red onions, chopped 2 cloves garlic, halved 1 small celery stalk, chopped 1 small bell pepper, seeded and chopped Prep time: 15 minutes Cook time: 8 hours Chicken and Dirty Rice Day 6 - Serves 2 1 teaspoon dried thyme 1 teaspoon chili powder 1/3 teaspoon cayenne pepper 3/4 cup white converted rice 1 cup low sodium chicken broth Sea salt to taste Freshly ground black pepper to taste COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and sear chicken and sausages 3 to 4 minutes until browned. In a large slow cooker, add chicken and sausages and remaining 10 ingredients (onions through pepper) and cook on low for 8 hours until chicken and sausages are cooked through. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: Use non-breaded faux chicken patties instead of chicken thighs and soy sausage instead of spicy sausage. GLUTEN FREE: Make sure rice and chicken broth are gluten free. NUTRITION: 409 Calories; 13g Fat (28.6% calories from fat); 14g Protein; 59g Carbohydrate; 3g Dietary Fiber; 14mg Cholesterol; 416mg Sodium. Exchanges: 3 1/2 Grain (Starch); 1 Lean Meat; 1 1/2 Vegetable; 2 1/2 Fat. Classic Menu-Mailer Volume 14, Week 42
Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Asian Almond Chicken Salad, serve sliced cucumber on the side Day 2: Spiced Pear and Beef Taco Bowls, add a side of cucumber and jicama slaw Day 3: Sausage and Fennel Stir Fry, serve over Cauli-rice Day 4: Broccoli, Mushroom and Turkey Stew, add baked sweet potatoes and steamed green beans Day 5: Citrus Fish Tacos, along with mixed grilled veggies Day 6: Spinach and Cauliflower Chicken, with some steamed broccoli spears and mashed rutabaga SHOPPING LIST: PROTEIN 1 pound lean ground beef [D2] 1 pound ground sausage [D3] 2 large boneless skinless chicken breast halves [D1] 1 1/2 pounds boneless skinless chicken thighs [D6] 1 pound turkey breast [D4] 2 medium tuna steaks [D5] CONDIMENTS Coconut oil [D4] Olive oil [D5]** [D5] Coconut aminos [D1] [D5] Honey [D5]** [D2] Almond butter [D1] CANNED GOODS Low sodium chicken broth, or use homemade (2 cups) [D4] 2 (14.5-ounce) cans fire-roasted tomatoes [D4] 2 (14-ounce) cans full fat coconut milk [D4] [D6] Volume 14, Week 42 PRODUCE Onions (1 1/2 large, 1 medium and 1 small plus 1/4 cup minced) [D2] [D3] [D4] [D5] [D6] Red onions (1/4 cup diced) [D1] **Additional Garlic (14 cloves) [D2] [D4] [D5] [D6] Leeks (1 large) [D3] Celery (2 large stalks) [D1] Jalapenos (1 large) [D1] Green bell peppers (2 large) [D5] Orange bell peppers (1 large) [D1] **Additional[D5] Yellow bell peppers (1 large) [D3] Avocados (2 large) [D2] Mushrooms (1 cup sliced) [D4] Cabbage (2 cups shredded) [D1] Broccoli (1 large head) [D4]**Additional [D6] Cauliflower (3 cups florets) [D6] **[D3] Fennel (2 cups chopped) [D3] Kale (3 cups chopped) [D3] Collard greens (4 large leaves) [D5] Spinach (4 cups chopped) [D2] Mixed baby salad greens (2 cups) [D1] Cilantro (5 tablespoons chopped) [D1] [D2] Oregano (1 teaspoon chopped) [D3] Lemons (4 tablespoons juice) [D2] [D3] Limes (1 teaspoon zest) [D5] **Additional (juice) [D2] Oranges (1/4 cup juice) [D5] Pears (2 small) [D2] **Sweet potatoes [D4] **Green beans [D4] **Zucchini [D5] **Yellow squash [D5] **Rutabaga [D6] **Cucumbers [D1] [D2] **Jicama [D2] SPICES Sea salt (Keep on hand) Black peppercorns (Keep on hand) Crushed red pepper flakes [D1] Ground cinnamon [D2] Ground coriander [D2] [D4] [D5] Chili powder [D2] [D4] **[D2] Ground cumin [D3] Parsley flakes [D6] Thyme [D6] **Ground nutmeg [D6] DRY GOODS Almonds (2 tablespoons chopped) [D1] DAIRY CASE **Ghee FREEZER Spinach (2 cups) [D6] OTHER Aluminum foil wrap [D5] Paper towels [D3] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Paleo Menu-Mailer Volume 14, Week
3 tablespoons almond butter 3 tablespoons coconut aminos 1 tablespoon chopped cilantro Sea salt and freshly ground black pepper, to taste 2 tablespoons chopped almonds 1 teaspoon crushed red pepper flakes 1 large jalapeño, chopped Prep time: 10 minutes Cook time: 22 minutes Asian Almond Chicken Salad Day 1 - Serves 4 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. 2 large boneless skinless chicken breast halves 1/4 cup diced red onion 1 large orange bell pepper, de-seeded, de-ribbed and sliced 2 cups shredded cabbage 2 large stalks celery, chopped 2 cups mixed baby salad greens Prepare sauce: In a medium bowl, combine first 7 ingredients, (almond butter through jalapeño). In a large baking dish, place chicken. Pour sauce over chicken, coating evenly. Cover baking dish with aluminum foil then bake for 15 minutes per side or until chicken is no longer pink in the center. Uncover chicken and allow it to cool. Using two forks, shred chicken in the baking dish, incorporating the sauce. In a large bowl, toss together remaining ingredients (red onion through salad greens) with the shredded chicken; serve. SERVING SUGGESTION: Serve sliced cucumber on the side. NUTRITION: 196 Calories; 10g Fat (45.6% calories from fat); 18g Protein; 10g Carbohydrate; 3g Dietary Fiber; 34mg Cholesterol; 78mg Sodium. Exchanges: 0 Grain (Starch); 2 Lean Meat; 1 Vegetable; 1 1/2 Fat. 2 cloves garlic, minced 1/4 cup minced onion 2 small pears, cored and diced 1 pound lean ground beef 1 teaspoon ground cinnamon 1 teaspoon ground coriander Prep time: 10 minutes Cook time: 15 minutes Spiced Pear Beef Taco Bowls Day 2 - Serves 4 Sea salt and freshly ground black pepper, to taste 1/2 teaspoon chili powder 4 tablespoons chopped cilantro 4 cups chopped spinach 2 large avocados, pitted, peeled and diced 2 tablespoons lemon juice COOKING INSTRUCTIONS: To a large skillet add garlic, onion, pears and ground beef. Cook over medium heat until beef is brown and cooked through, about 15 minutes. Turn off heat and stir in next 5 ingredients (cinnamon through cilantro). In a large bowl, gently toss together spinach, avocado and lemon juice; arrange in individual bowls then top with ground beef mixture; serve. SERVING SUGGESTION: Cucumber and Jicama Slaw: Cut cucumber and jicama into matchsticks. Place in a bowl then drizzle with some honey, lime juice, chili powder, salt and pepper; toss well. NUTRITION: 529 Calories; 39g Fat (65.1% calories from fat); 24g Protein; 24g Carbohydrate; 6g Dietary Fiber; 85mg Cholesterol; 117mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 1 1/2 Fruit; 6 Fat. Paleo Menu-Mailer Volume 14, Week
1 pound ground sausage 1 large leek, chopped (white and light green parts only) 1 large yellow bell pepper, de-seeded, de-ribbed and chopped 2 cups chopped fennel Prep time: 10 minutes Cook time: 20 minutes Sausage and Fennel Stir-Fry Day 3 - Serves 4 3 cups chopped kale 1 large onion, sliced 1 tablespoon ground cumin 1 teaspoon chopped fresh oregano Sea salt and freshly ground black pepper, to taste 2 tablespoons lemon juice COOKING INSTRUCTIONS: In a large skillet, cook sausage over medium heat until dark brown, about 10 minutes. Remove from skillet and drain on a paper towel lined plate; set aside. To the skillet, add next 8 ingredients (leek through salt and pepper); cook and stir for 10 minutes or until vegetables are tender. Stir in sausage and lemon juice; serve. SERVING SUGGESTION: Serve over Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice ; drain; salt and pepper to taste then fluff with a fork). NUTRITION: 458 Calories; 36g Fat (70.9% calories from fat); 19g Protein; 15g Carbohydrate; 2g Dietary Fiber; 86mg Cholesterol; 860mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 6 Fat. 2 tablespoons coconut oil 1 pound turkey breast, chopped* 1/2 large onion, diced 4 cloves garlic, minced 1 large head broccoli, cut into florets 1 cup sliced mushrooms Prep time: 10 minutes Cook time: 45 minutes Broccoli Mushroom and Turkey Stew Day 4 - Serves 4 2 (14.5-ounce) cans fire-roasted tomatoes 1 (14-ounce) can full fat coconut milk 2 cups low sodium chicken broth, or use homemade Sea salt and freshly ground black pepper, to taste 2 tablespoons chili powder 1 teaspoon ground coriander COOKING INSTRUCTIONS: Melt the coconut oil in a large saucepan with a tight-fitting lid over medium heat. Add chopped turkey; brown for 5 minutes. Add next 4 ingredients (onion through mushrooms; saute for 10 minutes or until vegetables start to become tender. Add remaining ingredients (tomatoes through coriander) then raise heat to high and bring to a boil. Reduce heat to low; cover and simmer for 30 minutes or until vegetables are tender and turkey is cooked through. Serve warm. SERVING SUGGESTION: Baked sweet potatoes and steamed green beans. NUTRITION: 487 Calories; 30g Fat (51.8% calories from fat); 36g Protein; 26g Carbohydrate; 9g Dietary Fiber; 66mg Cholesterol; 442mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 4 1/2 Fat. Paleo Menu-Mailer Volume 14, Week
2 medium tuna steaks, cubed 2 large green bell peppers, de-seeded, de-ribbed and sliced 1 small onion, sliced Sea salt and freshly ground black pepper, to taste 4 tablespoons olive oil Prep time: 10 minutes Cook time: 10 to 20 minutes Citrus Fish Tacos Day 5 - Serves 4 COOKING INSTRUCTIONS: Preheat grill to MEDIUM. 4 tablespoons coconut aminos 4 cloves garlic, minced 2 teaspoons ground coriander 1/4 cup orange juice 1 teaspoon lime zest 1 tablespoon honey 4 large leaves collard greens On 4 large sheets of aluminum foil, evenly distribute tuna, peppers and onion. In a small bowl, combine next 8 ingredients (salt and pepper through honey). Spoon half of this mixture over the tuna and vegetables; set the remaining sauce aside. Lay a second sheet of aluminum foil on top of each tuna mixture then fold the edges tightly to make pouches. Place pouches on the preheated grill and cook for 5 to 10 minutes per side or until tuna reaches desired level of doneness and vegetables are tender. CAREFULLY open pouches (watch out for steam!) and spoon tuna mixture onto each collard green leaf. Drizzle remaining sauce over the top then wrap up leaves and serve. SERVING SUGGESTION: Mixed Grilled Veggies In a large bowl, toss together sliced zucchini, yellow squash, orange bell pepper and red onion with a little olive oil and melted ghee; season with salt, pepper and fresh or dried herbs of your choice then transfer to a grill basket and grill for 5 to 7 minutes, turning often. NUTRITION: 310 Calories; 18g Fat (52.0% calories from fat); 22g Protein; 16g Carbohydrate; 3g Dietary Fiber; 32mg Cholesterol; 49mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 2 1/2 Fat; 1/2 Other Carbohydrates. 1 medium onion, chopped 1 1/2 pounds boneless skinless chicken thighs 4 cloves garlic, minced 1 (14-ounce) can full fat coconut milk Prep time: 10 minutes Cook time: 4 to 6 hours Spinach and Cauliflower Chicken Day 6 - Serves 4 3 cups cauliflower florets 2 cups frozen spinach 1 teaspoon dried parsley flakes 1 teaspoon dried thyme Sea salt and freshly ground black pepper, to taste COOKING INSTRUCTIONS: In a large crock cooker, place all ingredients; blend well. Cover and cook on LOW for 4 to 6 hours or until chicken is very tender and cooked through. Serve warm. SERVING SUGGESTION: Steamed broccoli and steamed sliced rutabaga mashed with ghee, salt, pepper and ground nutmeg to taste. NUTRITION: 388 Calories; 22g Fat (47.9% calories from fat); 39g Protein; 14g Carbohydrate; 6g Dietary Fiber; 143mg Cholesterol; 242mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 3 Fat. Paleo Menu-Mailer Volume 14, Week
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
Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Asian Almond Chicken Salad, serve sliced cucumber on the side Day 2: Spiced Pear and Beef Taco Bowls, add a side of cucumber and jicama slaw Day 3: Sausage and Fennel Stir Fry, serve over Cauli-rice Day 4: Broccoli, Mushroom and Turkey Stew, add baked sweet potatoes and steamed green beans Day 5: Citrus Fish Tacos, along with mixed grilled veggies Day 6: Spinach and Cauliflower Chicken, with some steamed broccoli spears and mashed rutabaga SHOPPING LIST: PROTEIN 1 pound lean ground beef [D2] 1 pound ground sausage [D3] 2 large boneless skinless chicken breast halves [D1] 1 1/2 pounds boneless skinless chicken thighs [D6] 1 pound turkey breast [D4] 2 medium tuna steaks [D5] CONDIMENTS Coconut oil [D4] Olive oil [D5]** [D5] Coconut aminos [D1] [D5] Honey [D5]** [D2] Almond butter [D1] CANNED GOODS Low sodium chicken broth, or use homemade (2 cups) [D4] 2 (14.5-ounce) cans fire-roasted tomatoes [D4] 2 (14-ounce) cans full fat coconut milk [D4] [D6] Volume 14, Week 42 PRODUCE Onions (1 1/2 large, 1 medium and 1 small plus 1/4 cup minced) [D2] [D3] [D4] [D5] [D6] Red onions (1/4 cup diced) [D1] **Additional Garlic (14 cloves) [D2] [D4] [D5] [D6] Leeks (1 large) [D3] Celery (2 large stalks) [D1] Jalapenos (1 large) [D1] Green bell peppers (2 large) [D5] Orange bell peppers (1 large) [D1] **Additional[D5] Yellow bell peppers (1 large) [D3] Avocados (2 large) [D2] Mushrooms (1 cup sliced) [D4] Cabbage (2 cups shredded) [D1] Broccoli (1 large head) [D4]**Additional [D6] Cauliflower (3 cups florets) [D6] **[D3] Fennel (2 cups chopped) [D3] Kale (3 cups chopped) [D3] Collard greens (4 large leaves) [D5] Spinach (4 cups chopped) [D2] Mixed baby salad greens (2 cups) [D1] Cilantro (5 tablespoons chopped) [D1] [D2] Oregano (1 teaspoon chopped) [D3] Lemons (4 tablespoons juice) [D2] [D3] Limes (1 teaspoon zest) [D5] **Additional (juice) [D2] Oranges (1/4 cup juice) [D5] Pears (2 small) [D2] **Sweet potatoes [D4] **Green beans [D4] **Zucchini [D5] **Yellow squash [D5] **Rutabaga [D6] **Cucumbers [D1] [D2] **Jicama [D2] SPICES Sea salt (Keep on hand) Black peppercorns (Keep on hand) Crushed red pepper flakes [D1] Ground cinnamon [D2] Ground coriander [D2] [D4] [D5] Chili powder [D2] [D4] **[D2] Ground cumin [D3] Parsley flakes [D6] Thyme [D6] **Ground nutmeg [D6] DRY GOODS Almonds (2 tablespoons chopped) [D1] DAIRY CASE **Ghee FREEZER Spinach (2 cups) [D6] OTHER Aluminum foil wrap [D5] Paper towels [D3] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Paleo Menu-Mailer Volume 14, Week 42
3 tablespoons almond butter 3 tablespoons coconut aminos 1 tablespoon chopped cilantro Sea salt and freshly ground black pepper, to taste 2 tablespoons chopped almonds 1 teaspoon crushed red pepper flakes 1 large jalapeño, chopped Prep time: 10 minutes Cook time: 22 minutes Asian Almond Chicken Salad Day 1 - Serves 2 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. 2 large boneless skinless chicken breast halves 1/4 cup diced red onion 1 large orange bell pepper, de-seeded, de-ribbed and sliced 2 cups shredded cabbage 2 large stalks celery, chopped 2 cups mixed baby salad greens Prepare sauce: In a medium bowl, combine first 7 ingredients, (almond butter through jalapeño). In a large baking dish, place chicken. Pour sauce over chicken, coating evenly. Cover baking dish with aluminum foil then bake for 15 minutes per side or until chicken is no longer pink in the center. Uncover chicken and allow it to cool. Using two forks, shred chicken in the baking dish, incorporating the sauce. In a large bowl, toss together remaining ingredients (red onion through salad greens) with the shredded chicken; serve. SERVING SUGGESTION: Serve sliced cucumber on the side. NUTRITION: 196 Calories; 10g Fat (45.6% calories from fat); 18g Protein; 10g Carbohydrate; 3g Dietary Fiber; 34mg Cholesterol; 78mg Sodium. Exchanges: 0 Grain (Starch); 2 Lean Meat; 1 Vegetable; 1 1/2 Fat. 2 cloves garlic, minced 1/4 cup minced onion 2 small pears, cored and diced 1 pound lean ground beef 1 teaspoon ground cinnamon 1 teaspoon ground coriander Prep time: 10 minutes Cook time: 15 minutes Spiced Pear Beef Taco Bowls Day 2 - Serves 2 Sea salt and freshly ground black pepper, to taste 1/2 teaspoon chili powder 4 tablespoons chopped cilantro 4 cups chopped spinach 2 large avocados, pitted, peeled and diced 2 tablespoons lemon juice COOKING INSTRUCTIONS: To a large skillet add garlic, onion, pears and ground beef. Cook over medium heat until beef is brown and cooked through, about 15 minutes. Turn off heat and stir in next 5 ingredients (cinnamon through cilantro). In a large bowl, gently toss together spinach, avocado and lemon juice; arrange in individual bowls then top with ground beef mixture; serve. SERVING SUGGESTION: Cucumber and Jicama Slaw: Cut cucumber and jicama into matchsticks. Place in a bowl then drizzle with some honey, lime juice, chili powder, salt and pepper; toss well. NUTRITION: 529 Calories; 39g Fat (65.1% calories from fat); 24g Protein; 24g Carbohydrate; 6g Dietary Fiber; 85mg Cholesterol; 117mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 1 1/2 Fruit; 6 Fat. Paleo Menu-Mailer Volume 14, Week 42
1 pound ground sausage 1 large leek, chopped (white and light green parts only) 1 large yellow bell pepper, de-seeded, de-ribbed and chopped 2 cups chopped fennel Prep time: 10 minutes Cook time: 20 minutes Sausage and Fennel Stir-Fry Day 3 - Serves 2 3 cups chopped kale 1 large onion, sliced 1 tablespoon ground cumin 1 teaspoon chopped fresh oregano Sea salt and freshly ground black pepper, to taste 2 tablespoons lemon juice COOKING INSTRUCTIONS: In a large skillet, cook sausage over medium heat until dark brown, about 10 minutes. Remove from skillet and drain on a paper towel lined plate; set aside. To the skillet, add next 8 ingredients (leek through salt and pepper); cook and stir for 10 minutes or until vegetables are tender. Stir in sausage and lemon juice; serve. SERVING SUGGESTION: Serve over Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice ; drain; salt and pepper to taste then fluff with a fork). NUTRITION: 458 Calories; 36g Fat (70.9% calories from fat); 19g Protein; 15g Carbohydrate; 2g Dietary Fiber; 86mg Cholesterol; 860mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 6 Fat. 2 tablespoons coconut oil 1 pound turkey breast, chopped* 1/2 large onion, diced 4 cloves garlic, minced 1 large head broccoli, cut into florets 1 cup sliced mushrooms Prep time: 10 minutes Cook time: 45 minutes Broccoli Mushroom and Turkey Stew Day 4 - Serves 2 2 (14.5-ounce) cans fire-roasted tomatoes 1 (14-ounce) can full fat coconut milk 2 cups low sodium chicken broth, or use homemade Sea salt and freshly ground black pepper, to taste 2 tablespoons chili powder 1 teaspoon ground coriander COOKING INSTRUCTIONS: Melt the coconut oil in a large saucepan with a tight-fitting lid over medium heat. Add chopped turkey; brown for 5 minutes. Add next 4 ingredients (onion through mushrooms; saute for 10 minutes or until vegetables start to become tender. Add remaining ingredients (tomatoes through coriander) then raise heat to high and bring to a boil. Reduce heat to low; cover and simmer for 30 minutes or until vegetables are tender and turkey is cooked through. Serve warm. SERVING SUGGESTION: Baked sweet potatoes and steamed green beans. NUTRITION: 487 Calories; 30g Fat (51.8% calories from fat); 36g Protein; 26g Carbohydrate; 9g Dietary Fiber; 66mg Cholesterol; 442mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 4 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 42
2 medium tuna steaks, cubed 2 large green bell peppers, de-seeded, de-ribbed and sliced 1 small onion, sliced Sea salt and freshly ground black pepper, to taste 4 tablespoons olive oil Prep time: 10 minutes Cook time: 10 to 20 minutes Citrus Fish Tacos Day 5 - Serves 2 4 tablespoons coconut aminos 4 cloves garlic, minced 2 teaspoons ground coriander 1/4 cup orange juice 1 teaspoon lime zest 1 tablespoon honey 4 large leaves collard greens COOKING INSTRUCTIONS: Preheat grill to MEDIUM. On 4 large sheets of aluminum foil, evenly distribute tuna, peppers and onion. In a small bowl, combine next 8 ingredients (salt and pepper through honey). Spoon half of this mixture over the tuna and vegetables; set the remaining sauce aside. Lay a second sheet of aluminum foil on top of each tuna mixture then fold the edges tightly to make pouches. Place pouches on the preheated grill and cook for 5 to 10 minutes per side or until tuna reaches desired level of doneness and vegetables are tender. CAREFULLY open pouches (watch out for steam!) and spoon tuna mixture onto each collard green leaf. Drizzle remaining sauce over the top then wrap up leaves and serve. SERVING SUGGESTION: Mixed Grilled Veggies In a large bowl, toss together sliced zucchini, yellow squash, orange bell pepper and red onion with a little olive oil and melted ghee; season with salt, pepper and fresh or dried herbs of your choice then transfer to a grill basket and grill for 5 to 7 minutes, turning often. NUTRITION: 310 Calories; 18g Fat (52.0% calories from fat); 22g Protein; 16g Carbohydrate; 3g Dietary Fiber; 32mg Cholesterol; 49mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 2 1/2 Fat; 1/2 Other Carbohydrates. 1 medium onion, chopped 1 1/2 pounds boneless skinless chicken thighs 4 cloves garlic, minced 1 (14-ounce) can full fat coconut milk Prep time: 10 minutes Cook time: 4 to 6 hours Spinach and Cauliflower Chicken Day 6 - Serves 2 3 cups cauliflower florets 2 cups frozen spinach 1 teaspoon dried parsley flakes 1 teaspoon dried thyme Sea salt and freshly ground black pepper, to taste COOKING INSTRUCTIONS: In a large crock cooker, place all ingredients; blend well. Cover and cook on LOW for 4 to 6 hours or until chicken is very tender and cooked through. Serve warm. SERVING SUGGESTION: Steamed broccoli and steamed sliced rutabaga mashed with ghee, salt, pepper and ground nutmeg to taste. NUTRITION: 388 Calories; 22g Fat (47.9% calories from fat); 39g Protein; 14g Carbohydrate; 6g Dietary Fiber; 143mg Cholesterol; 242mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 3 Fat. Paleo Menu-Mailer Volume 14, Week 42
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 42
Low Carb Menu-Mailer Shopping List Four Servings MENU: Day 1: Chicken Squash Bake, add a tossed green salad Day 2: Creamy Turkey and Squash, along with a tossed green salad Day 3: Beef Spaghetti Squash, serve with steamed broccoli Day 4: Baked Parmesan Pork Chops, along with steamed green beans and faux-tay-toes Day 5: Easy Ahi Tuna Steaks, serve with steamed asparagus and cauli-rice Day 6: Crock Cooker: Spinach Chicken Breast, add some baked eggplant SHOPPING LIST: PROTEIN Turkey meat (3 cups, cooked and chopped) [D2] Lean ground beef (1 pound) [D3] Boneless pork chops (2 pounds) [D4] Ahi tuna steaks, fresh (4 steaks) [D5] Boneless skinless chicken breasts (2 pounds) [D6] CONDIMENTS Olive oil [D2] [D3] [D4] [D5] Mayonnaise (1/2 cup) [D1] Dijon mustard (1/4 cup) [D4] Black olives (1/4 cup, sliced) [D6] **Low carb salad dressing [D1] [D2] DRY GOODS Almond flour (1 tablespoon) [D2] Almond meal (1/4 cup) [D2] Volume 14, Week 42 PRODUCE Spinach (3 cups, finely chopped) [D6] Garlic (4 cloves) [D1] [D3] [D5] Onion (1/2 large and 1/4 cup, chopped) [D1] [D2] Yellow onion (1 medium) [D3] Red peppers, roasted (2 large) [D6] Mushrooms (1/2 pound, sliced) [D2] Yellow squash (2 pounds) [D1] [D2] Spaghetti squash (2 large) [D3] Carrots (2 medium) [D3] Lemon (1/2 teaspoon, juice) [D5] Basil (3 tablespoons, chopped) [D3] Oregano (1 tablespoon, chopped) [D6] **Lettuce (not iceberg) [D1] [D2] **Salad veggies (your choice) [D1] [D2] **Broccoli [D3] **Green beans [D4] **Cauliflower [D4] [D5] **Asparagus [D5] **Eggplant [D6] CANNED GOODS 1 (28-ounce) can crushed tomatoes [D3] Artichoke hearts (1 cup, chopped) [D6] Low sodium chicken broth (1 1/2 cups) [D6] GLUTEN FREE Crushed tomatoes [D3] Dijon mustard [D4] Black olives [D6] Chicken broth [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Crushed red pepper flakes [D3] [D5] Dried basil [D4] Garlic powder [D4] [D6] Dried oregano [D4] [D5] Dried thyme [D4] DAIRY/DAIRY CASE Egg (1 large) [D1] Heavy cream (1/2 cup) [D2] Almond milk, unsweetened (1 1/2 cups) [D2] Mozzarella cheese, shredded (1 1/2 cups) [D1] Parmesan cheese (1 1/2 cups, grated) [D2] [D3] [D4] Feta cheese, reduced fat (4 ounces) [D6] **Butter [D4] **Cream cheese [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 42