Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate a little faster? Use the bookmarks! Bookmarks: In many cases you ll see the little bookmarks icon as soon as you open your menu bundle, just click to open. Then you can select the menu you want to look at. The bookmark icon should be in the gray strip on the left side of your window. (It may be on the bottom on some platforms.) If you don t have a gray strip, you can open it by hovering at the bottom of the window to show a small panel, and clicking Show Acrobat Toolbar. Open the bookmarks tab to quickly select your favorite menus. Hovering your mouse over the center bottom of the page brings up a small panel that has an open bookmarks option, if you don t see the sidebar. Depending on your software and settings, the bookmark tab may look a little different or be located at the bottom of the window.
Printing? Be sure to select the page range you want to print. If you just hit print you ll print everything. On an ipad? Make sure you have Adobe Reader installed. It s free in the App store. With Adobe Reader installed, select the pdf file, and open in Adobe Reader. It should automatically save to your Adobe Reader documents on your ipad. You can then open your menu through Adobe Reader. (With the file open, there s even an option in the upper right corner to email the file to yourself.) If you get a screen that says "for the best experience, open this.pdf portfolio in Acrobat X or Adobe Reader X, or later" simply tap on the page and click "open in" (top right-hand corner of the screen) and choose Adobe Reader. Having trouble? Make sure you have the latest version of Adobe Reader installed on your computer free from Adobe.com If you are on a Mac be sure you re viewing this in Adobe. Macs will default to the Preview application. On the internet? Try using a different browser. If it s not working in chrome, it may work in firefox or internet explorer. The bookmarks may not show inside your browser (we have seen this in firefox), just save to your computer, and when you view it with Adobe Reader (and not your browser) it should work. Need more help? We re here to help you with all your dinner needs. Visit our website at www.savingdinner.com for all of the details and any assistance you need. Enjoy your menus! Love, Leanne
Classic Menu-Mailer Shopping List Six Servings MENU: Day 1: Chicken Osso Buco, add sliced grilled polenta on the side and a salad of mixed baby greens Day 2: Spicy Bolognese, serve a big salad on the side Day 3: Mushroom and Garlic Soup, along with a relish tray Day 4: Citrus Honey Pork Tenderloin, with baked butternut squash and steamed green beans Day 5: Cilantro Marinated Shrimp, add a side of white and wild rice pilaf and a big spinach salad Day 6: Spicy Beef Stew, serve with steamed cauliflower and broccoli florets SHOPPING LIST: MEAT/POULTRY/SEAFOOD 4 pounds extra-lean beef chuck [D2] [D6] 2 pounds pork tenderloin [D4] 12 boneless skinless chicken thighs [D1] 2 pounds medium shrimp, peeled and deveined (or buy frozen) [D5] CONDIMENTS Olive oil (1cup) [D1] [D2] [D3] [D5] [D6] Sherry vinegar (3 tablespoons) [D4] Dijon mustard (3 tablespoons) [D4] Honey (1/3 cup) [D4] Dry white wine (2 cups) (or use 1 cup chicken broth and 1 cup vegetable broth) [D1] [D3] Red wine (1/2 cup) (or use beef broth) [D2] **Red wine vinaigrette [D1] **Salad dressing(s) (your choice) [D2] [D5] **Whole black olives [D3] OTHER Dark beer (1 cup) (or use beef broth) [D6] Large zipper-topped plastic bags [D4] [D5] Volume 15, Week 4 PRODUCE Onions (4 large) [D1] [D2] Red onions (1 large) [D6] ** [D1] Garlic (24 cloves) [D1,D2,D3,D4,D6] ** [D1] Leeks (3 medium) [D3] Sweet potatoes (2 large) [D6] Celery (4 stalks) [D1] [D2] ** [D3] Carrots (4 large) [D1] [D2] ** [D3] Mushrooms (3 pounds) [D3] Jalapeno peppers (2) [D5] Parsley (1/2 cup chopped) [D1] Cilantro (1 cup chopped) [D5] Basil (1/4 cup chopped leaves) [D2] Lemons (2) [D1] [D5] ** [D1] Limes (1) [D4] Oranges (1) [D4] **Butternut squash [D4] **Green beans [D4] **Cauliflower & broccoli florets [D6] **Avocado [D1] **Cucumber [D1] [D3] **Radishes [D3] **Spinach [D5] **Mixed baby greens [D1] **Lettuce (not Iceberg) [D2] **Salad veggies (your choice) [D2] **Flat-leaf parsley (2 tablespoons chopped) [D1] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Thyme [D1] [D3] Crushed red pepper flakes [D2] Tarragon [D3] Cayenne pepper [D4] Chili powder [D6] Ground cumin [D6] Oregano [D6] VEGETARIAN Non-breaded faux chicken patties [D1] Eggplant [D4] Portabella mushrooms [D6] Baking potatoes and toppings [D5] 3 (15-ounce) cans cannellini beans [D2] CANNED GOODS Low sodium chicken broth, (2 cups + 1 cup if not using dry white wine) [D1] Low sodium beef broth (1 cup +1 cup if not using dark beer, 1/2 cup if not using red wine) [D2] [D6] Low sodium vegetable broth (5 cups + 1 cup if not using dry white wine) [D3] 1 (28-oz) can plum tomatoes [D2] 1 (14.5-oz) can plum tomatoes [D1] DRY GOODS Flour (2 tablespoons) [D1] 1 pound Pappardelle (or other wide, long pasta [D2] **Polenta [D1] **White and wild rice pilaf [D5] DAIRY/DAIRY CASE Whole milk Greek yogurt (1/2 cup) [D3] Goat cheese (1/2 cup) [D3] Parmigiano-Reggiano cheese (1/2 cup grated) [D2] FREEZER 2 pounds medium shrimp, peeled and deveined (if not using fresh) [D5] BAKERY Baguette (6 slices) [D3] GLUTEN FREE Vinegar [D4] Mustard [D4] Wines [D1] [D2] [D3] Chicken broth [D1] Beef broth [D2] [D6] Vegetable broth [D3] Canned tomatoes [D1] [D2] Pasta [D2] Bread [D3] Beer [D6] SHOPPING LIST LEGEND ** = Serving Suggestions [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. Copyright 2014 Leanne Ely All Rights Reserved. May be copied for individual personal use only. Classic Menu-Mailer Volume 13, Week 50
12 boneless skinless chicken thighs 2 tablespoons flour 3 tablespoons olive oil 2 large carrots, diced 2 large onions, diced 2 medium stalks celery, diced 6 cloves garlic, minced Chicken Osso Buco Day 1 - Serves 6 1 cup dry white wine (or use chicken broth) 1 (14.5-ounce) can plum tomatoes, chopped 2 cups low sodium chicken broth, or use homemade Juice and zest of 1 lemon 1 tablespoon dried thyme 1/2 cup chopped parsley COOKING INSTRUCTIONS: Place chicken in a large bowl; add flour and toss to coat well. Heat the olive oil in a large saucepan over medium heat until hot. Add chicken and sear for 5 minutes per side or until golden. Add carrots, onions, celery and garlic; sauté for 5 to 7 minutes or until vegetables are soft. Add remaining 7 ingredients (wine through salt and pepper). Bring mixture to a boil then reduce heat, cover and cook for 35 to 40 minutes or until chicken is fork-tender. SERVING SUGGESTION: Garnish each serving with Gremolata (toss together 2 tablespoons chopped flat-leaf parsley, 1 clove minced garlic, 1 teaspoon lemon zest, salt and pepper to taste). Add sliced grilled polenta on the side and a salad of mixed baby greens, sliced red onion, avocado and cucumber, tossed with red wine vinaigrette. VEGETARIAN: Grill non-breaded faux chicken patties and add to osso buco just before serving. GLUTEN FREE: Make sure wine, canned tomatoes and broth are gluten free. NUTRITION: 311 Calories; 12g Fat (37.6% calories from fat); 31g Protein; 14g Carbohydrate; 2g Dietary Fiber; 107mg Cholesterol; 311mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. Copyright 2014 Leanne Ely All Rights Reserved. May be copied for individual personal use only. Classic Menu-Mailer Volume 13, Week 50
4 tablespoons olive oil 2 pounds extra-lean beef chuck, cut into 1-inch cubes 2 large onions, peeled and diced 2 large carrots, diced 2 medium stalks celery, diced 4 cloves garlic, minced Spicy Bolognese Day 2 - Serves 6 1 (28-ounce) can plum tomatoes, chopped 1/2 cup red wine (or use beef broth) 1 teaspoon crushed red pepper flakes (or to taste) 1/4 cup chopped basil leaves 1 pound Pappardelle (or wide, long pasta), cooked according to package directions 1/2 cup freshly grated Parmigiano-Reggiano cheese COOKING INSTRUCTIONS: In a medium skillet, heat the olive oil over medium-low heat. Add beef cubes; sear for 5 minutes per side or until golden. Add onions, carrots, celery, garlic, salt and pepper; sauté for 5 to 7 minutes or until vegetables are soft. Add tomatoes, wine, crushed red pepper flakes and basil. Raise skillet heat to medium; cook for 35 to 40 minutes or until beef is fork-tender and sauce has thickened. Serve over pasta and garnish with Parmigiano-Reggiano cheese. SERVING SUGGESTION: Serve a big salad on the side. VEGETARIAN: Substitute beef with 3 (15-ounce) cans cannellini beans, drained and rinsed. GLUTEN FREE: Make sure canned tomatoes and wine (or broth) are gluten free. Use gluten free pasta. NUTRITION: 154 Calories; 11g Fat (69.2% calories from fat); 4g Protein; 7g Carbohydrate; 2g Dietary Fiber; 5mg Cholesterol; 158mg Sodium. Exchanges: 1/2 Lean Meat; 1 1/2 Vegetable; 2 Fat. Copyright 2014 Leanne Ely All Rights Reserved. May be copied for individual personal use only. Classic Menu-Mailer Volume 13, Week 50
3 tablespoons olive oil 3 medium leeks, chopped (white and light green parts only) 6 cloves garlic, minced 3 pounds mushrooms, chopped (any variety) 2 teaspoons dried thyme 2 teaspoons dried tarragon Mushroom and Garlic Soup Day 3 - Serves 6 1 cup dry white wine (or use vegetable broth) 5 cups low sodium vegetable broth, or use homemade 1/2 cup whole milk Greek yogurt 1/2 cup goat cheese 6 slices baguette, toasted COOKING INSTRUCTIONS: Heat the olive oil in a large saucepan over medium heat. Add leeks and garlic; sauté for 5 minutes or until soft. Add mushrooms, thyme, tarragon, salt and pepper; sauté for 5 minutes. Stir in wine and broth; cook for 20 minutes. Transfer mixture to a blender or food processor; puree until smooth. Return to saucepan and heat through. Stir in yogurt; cook for 3 to 4 minutes or until warm. Serve with goat cheese and baguette. SERVING SUGGESTION: A relish tray of carrot and celery sticks, radishes, cucumber spears and whole black olives. VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure wine and broth are gluten free. Use gluten free baguette or bread. NUTRITION: 510 Calories; 16g Fat (29.1% calories from fat); 28g Protein; 61g Carbohydrate; 9g Dietary Fiber; 18mg Cholesterol; 1079mg Sodium. Exchanges: 2 1/2 Grain (Starch); 2 Lean Meat; 3 1/2 Vegetable; 0 Non-Fat Milk; 2 1/2 Fat.: DO-AHEAD TIP: Marinate pork tenderloin for 20 minutes (see recipe). Citrus Honey Pork Tenderloin 2 pounds pork tenderloin Juice of 1 orange Juice of 1 lime 1/3 cup honey Day 4 - Serves 6 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. 3 tablespoons sherry vinegar 3 tablespoons Dijon mustard 2 cloves garlic, minced 1 teaspoon cayenne pepper Place tenderloin in a large zipper-topped plastic bag. In a medium bowl, whisk together remaining ingredients (orange juice through salt and pepper); pour over pork then seal bag and turn to coat. Refrigerate for 20 minutes. Place marinated tenderloin in a large baking dish; bake for 25 to 30 minutes until no longer pink in the center. SERVING SUGGESTION: Baked butternut squash and steamed green beans. VEGETARIAN: Instead of pork, use sliced eggplant. GLUTEN FREE: Make sure vinegar and mustard are gluten free. NUTRITION: 294 Calories; 8g Fat (23.3% calories from fat); 35g Protein; 21g Carbohydrate; 1g Dietary Fiber; 104mg Cholesterol; 298mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 Other Carbohydrates. Copyright 2014 Leanne Ely All Rights Reserved. May be copied for individual personal use only. Classic Menu-Mailer Volume 13, Week 50
DO-AHEAD TIP: Marinate shrimp for 20 minutes (see recipe). Cilantro Marinated Shrimp Day 5 - Serves 6 2 pounds medium shrimp, peeled and deveined 3 tablespoons olive oil 1 cup chopped cilantro COOKING INSTRUCTIONS: Preheat oven broiler. Place shrimp in a large zipper-topped plastic bag. 2 jalapeno peppers, de-seeded and diced Juice of 1 lemon In a food processor or blender, place first 5 ingredients (olive oil through salt and pepper); blend for 1 minute or until well combined. Pour mixture over shrimp then seal the bag and turn to coat; refrigerate for 20 minutes. Arrange marinated shrimp on a large metal baking sheet or broiler pan; broil for 2 minutes then turn and broil for 2 minutes or until shrimp are opaque. SERVING SUGGESTION: White and wild rice pilaf and a big spinach salad. VEGETARIAN: Instead of shrimp, serve large baked potatoes garnished with your favorite toppings (butter, sour cream, cheese, chopped bacon, broccoli florets, etc.). GLUTEN FREE: No changes necessary. NUTRITION: 254 Calories; 11g Fat (41.2% calories from fat); 34g Protein; 3g Carbohydrate; trace Dietary Fiber; 235mg Cholesterol; 350mg Sodium. Exchanges: 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat. 3 tablespoons olive oil 2 pounds extra-lean beef chuck, cut into 1-inch cubes 6 cloves garlic, minced 1 large red onion, diced 2 large sweet potatoes, peeled and cut into 1-inch cubes Spicy Beef Stew Day 6 - Serves 6 4 tablespoons chili powder 1 tablespoon ground cumin 1 tablespoon dried oregano 1 cup dark beer (or use beef broth) 1 cup low sodium beef broth, or use homemade COOKING INSTRUCTIONS: Heat the olive oil in a large skillet over medium heat until hot. Add beef cubes; sear for 5 minutes per side or until golden. Transfer to a large crock cooker then add remaining ingredients (garlic through broth). Cover and cook on LOW for 8 hours or until beef is fork-tender. SERVING SUGGESTION: Serve steamed cauliflower and broccoli florets on the side. VEGETARIAN: Substitute beef with sliced portabella mushrooms. GLUTEN FREE: Make sure beer and broth are gluten free. NUTRITION: 180 Calories; 10g Fat (47.8% calories from fat); 7g Protein; 18g Carbohydrate; 4g Dietary Fiber; 5mg Cholesterol; 190mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat. Copyright 2014 Leanne Ely All Rights Reserved. May be copied for individual personal use only. Classic Menu-Mailer Volume 13, Week 50
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Chicken Osso Buco, add sliced grilled polenta on the side and a salad of mixed baby greens Day 2: Spicy Bolognese, serve a big salad on the side Day 3: Mushroom and Garlic Soup, along with a relish tray Day 4: Citrus Honey Pork Tenderloin, with baked butternut squash and steamed green beans Day 5: Cilantro Marinated Shrimp, add a side of rice pilaf and a big spinach salad Day 6: Spicy Beef Stew, serve with steamed cauliflower and broccoli florets SHOPPING LIST: MEAT/POULTRY/SEAFOOD 1 1/2 pounds extra-lean beef chuck [D2] [D6] 3/4 pound pork tenderloin [D4] 4 boneless skinless chicken thighs [D1] 3/4 pound medium shrimp, peeled and deveined (or buy frozen) [D5] CONDIMENTS Olive oil [D1] [D2] [D3] [D5] [D6] Sherry vinegar [D4] Dijon mustard [D4] Honey [D4] Dry white wine (3/4 cup) (or use 1/3 cup chicken broth and 1/3 cup vegetable broth) [D1] [D3] Red wine (1/8 cup) (or use beef broth) [D2] **Red wine vinaigrette [D1] **Salad dressing(s) (your choice) [D2] [D5] **Whole black olives [D3] FREEZER 3/4 pound medium shrimp(if not using fresh) [D5] BAKERY Baguette (2 slices) [D3] Volume 15, Week 4 PRODUCE Onions (2 medium) [D1] [D2] Red onions (1/3 large) [D6] ** [D1] Garlic (8 cloves) [D1] [D2] [D3] [D4] [D6] ** [D1] Leeks (1 medium) [D3] Sweet potatoes (1 small) [D6] Celery (2 stalks) [D1] [D2] ** [D3] Carrots (4 small) [D1] [D2] ** [D3] Mushrooms (1 pound) [D3] Jalapeno peppers (1) [D5] Parsley (3 tablespoons) [D1] Cilantro (1/4 cup chopped) [D5] Basil (1 1/2 tablespoons chopped leaves) [D2] Lemons (1) [D1] [D5] ** [D1] Limes (1/2) [D4] Oranges (1/2) [D4] **Butternut squash [D4] **Green beans [D4] **Cauliflower & broccoli florets [D6] **Avocado [D1] **Cucumber [D1] [D3] **Radishes [D3] **Spinach [D5] **Mixed baby greens [D1] **Lettuce (not Iceberg) [D2] **Salad veggies (your choice) [D2] **Flat-leaf parsley (2 tbls) [D1] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Thyme [D1] [D3] Crushed red pepper flakes [D2] Tarragon [D3] Cayenne pepper [D4] Chili powder [D6] Ground cumin [D6] Oregano [D6] OTHER Dark beer (1/3 cup) (or use beef broth) [D6] Large zipper-topped plastic bags [D4] [D5] SHOPPING LIST LEGEND ** = Serving Suggestions [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. CANNED GOODS Low sodium chicken broth (3/4 cup plus 1/3 cup if not using dry white wine) [D1] Low sodium beef broth(1/3 cup + 1/3 cup if not using dark beer and 3 tablespoons if not using red wine) [D2] [D6] Low sodium vegetable broth (1 1/2 cups plus 1/3 cup if not using dry white wine) [D3] 1/3 (28-oz) can plum tomatoes [D2] 1/3 (14.5-ounce) can plum tomatoes [D1] DRY GOODS Flour (2 teaspoons) [D1] 1/3 pound Pappardelle (or other wide, long pasta [D2] **Polenta [D1] **White and wild rice pilaf [D5] DAIRY/DAIRY CASE Whole milk Greek yogurt (3 tablespoons) [D3] Goat cheese (3 tablespoons) [D3] Parmigiano-Reggiano cheese (3 tablespoons grated) [D2] VEGETARIAN Non-breaded faux chicken patties [D1] Eggplant [D4] Portabella mushrooms [D6] Baking potatoes and toppings [D5] 3 (15-ounce) cans cannellini beans [D2] GLUTEN FREE Vinegar [D4] Mustard [D4] Wines [D1] [D2] [D3] Chicken broth [D1] Beef broth [D2] [D6] Vegetable broth [D3] Canned tomatoes [D1] [D2] Pasta [D2] Bread [D3] Beer [D6] Classic Menu-Mailer Volume 15, Week 4
4 boneless skinless chicken thighs 2 teaspoons flour 3 teaspoons olive oil 1 small carrot, diced 1 medium onion, diced 1 small stalk celery, diced 2 cloves garlic, minced Chicken Osso Buco Day 1 - Serves 2 1/3 cup dry white wine (or use chicken broth) 1/3 (14.5-ounce) can plum tomatoes, chopped 3/4 cup low sodium chicken broth, or use homemade 1/2 lemon, juiced and zested 1 teaspoon dried thyme 3 tablespoons parsley, chopped COOKING INSTRUCTIONS: Place chicken in a large bowl; add flour and toss to coat well. Heat the olive oil in a large saucepan over medium heat until hot. Add chicken and sear for 5 minutes per side or until golden. Add carrots, onions, celery and garlic; sauté for 5 to 7 minutes or until vegetables are soft. Add remaining 7 ingredients (wine through salt and pepper). Bring mixture to a boil then reduce heat, cover and cook for 35 to 40 minutes or until chicken is fork-tender. SERVING SUGGESTION: Garnish each serving with Gremolata (toss together 2 tablespoons chopped flat-leaf parsley, 1 clove minced garlic, 1 teaspoon lemon zest, salt and pepper to taste). Add sliced grilled polenta on the side and a salad of mixed baby greens, sliced red onion, avocado and cucumber, tossed with red wine vinaigrette. VEGETARIAN: Grill non-breaded faux chicken patties and add to osso buco just before serving. GLUTEN FREE: Make sure wine, canned tomatoes and broth are gluten free. NUTRITION: 311 Calories; 12g Fat (37.6% calories from fat); 31g Protein; 14g Carbohydrate; 2g Dietary Fiber; 107mg Cholesterol; 311mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. Classic Menu-Mailer Volume 15, Week 4
4 teaspoons olive oil 3/4 pound extra-lean beef chuck, cut into 1-inch cubes 1 medium onion, peeled and diced 1 small carrots, diced 1 small stalks celery, diced 2 cloves garlic, minced Spicy Bolognese Day 2 - Serves 2 1/3 (28-ounce) can plum tomatoes, chopped 3 tablespoons red wine (or use beef broth) 1/3 teaspoon crushed red pepper flakes (or to taste) 1 1/2 tablespoons chopped basil leaves 1/3 pound Pappardelle (or wide, long pasta), cooked according to package directions 3 tablespoons Parmigiano-Reggiano cheese, freshly grated COOKING INSTRUCTIONS: In a medium skillet, heat the olive oil over medium-low heat. Add beef cubes; sear for 5 minutes per side or until golden. Add onions, carrots, celery, garlic, salt and pepper; sauté for 5 to 7 minutes or until vegetables are soft. Add tomatoes, wine, crushed red pepper flakes and basil. Raise skillet heat to medium; cook for 35 to 40 minutes or until beef is fork-tender and sauce has thickened. Serve over pasta and garnish with Parmigiano-Reggiano cheese. SERVING SUGGESTION: Serve a big salad on the side. VEGETARIAN: Substitute beef with 3 (15-ounce) cans cannellini beans, drained and rinsed. GLUTEN FREE: Make sure canned tomatoes and wine (or broth) are gluten free. Use gluten free pasta. NUTRITION: 154 Calories; 11g Fat (69.2% calories from fat); 4g Protein; 7g Carbohydrate; 2g Dietary Fiber; 5mg Cholesterol; 158mg Sodium. Exchanges: 1/2 Lean Meat; 1 1/2 Vegetable; 2 Fat. Classic Menu-Mailer Volume 15, Week 4
1 tablespoon olive oil 1 medium leek, chopped (white and light green parts only) 2 cloves garlic, minced 1 pound mushrooms, chopped (any variety) 3/4 teaspoon dried thyme 3/4 teaspoon dried tarragon Mushroom and Garlic Soup Day 3 - Serves 2 1/3 cup dry white wine (or use vegetable broth) 1 1/2 cups low sodium vegetable broth, or use homemade 3 tablespoons whole milk Greek yogurt 3 tablespoons goat cheese 2 slices baguette, toasted COOKING INSTRUCTIONS: Heat the olive oil in a large saucepan over medium heat. Add leeks and garlic; sauté for 5 minutes or until soft. Add mushrooms, thyme, tarragon, salt and pepper; sauté for 5 minutes. Stir in wine and broth; cook for 20 minutes. Transfer mixture to a blender or food processor; puree until smooth. Return to saucepan and heat through. Stir in yogurt; cook for 3 to 4 minutes or until warm. Serve with goat cheese and baguette. SERVING SUGGESTION: A relish tray of carrot and celery sticks, radishes, cucumber spears and whole black olives. VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure wine and broth are gluten free. Use gluten free baguette or bread. NUTRITION: 510 Calories; 16g Fat (29.1% calories from fat); 28g Protein; 61g Carbohydrate; 9g Dietary Fiber; 18mg Cholesterol; 1079mg Sodium. Exchanges: 2 1/2 Grain (Starch); 2 Lean Meat; 3 1/2 Vegetable; 0 Non-Fat Milk; 2 1/2 Fat.: DO-AHEAD TIP: Marinate pork tenderloin for 20 minutes (see recipe). Citrus Honey Pork Tenderloin 3/4 pound pork tenderloin Juice of 1/2 orange Juice of 1/2 lime 2 tablespoons honey Day 4 - Serves 2 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. 1 tablespoon sherry vinegar 1 tablespoon Dijon mustard 1 clove garlic, minced 1/3 teaspoon cayenne pepper Place tenderloin in a large zipper-topped plastic bag. In a medium bowl, whisk together remaining ingredients (orange juice through salt and pepper); pour over pork then seal bag and turn to coat. Refrigerate for 20 minutes. Place marinated tenderloin in a large baking dish; bake for 25 to 30 minutes until no longer pink in the center. SERVING SUGGESTION: Baked butternut squash and steamed green beans. VEGETARIAN: Instead of pork, use sliced eggplant. GLUTEN FREE: Make sure vinegar and mustard are gluten free. NUTRITION: 294 Calories; 8g Fat (23.3% calories from fat); 35g Protein; 21g Carbohydrate; 1g Dietary Fiber; 104mg Cholesterol; 298mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 Other Carbohydrates. Classic Menu-Mailer Volume 15, Week 4
DO-AHEAD TIP: Marinate shrimp for 20 minutes (see recipe). Cilantro Marinated Shrimp Day 5 - Serves 2 3/4 pound medium shrimp, peeled and deveined 1 tablespoon olive oil 1/3 cup chopped cilantro COOKING INSTRUCTIONS: Preheat oven broiler. Place shrimp in a large zipper-topped plastic bag. 1 jalapeno peppers, de-seeded and diced 1 lemon, juiced In a food processor or blender, place first 5 ingredients (olive oil through salt and pepper); blend for 1 minute or until well combined. Pour mixture over shrimp then seal the bag and turn to coat; refrigerate for 20 minutes. Arrange marinated shrimp on a large metal baking sheet or broiler pan; broil for 2 minutes then turn and broil for 2 minutes or until shrimp are opaque. SERVING SUGGESTION: White and wild rice pilaf and a big spinach salad. VEGETARIAN: Instead of shrimp, serve large baked potatoes garnished with your favorite toppings (butter, sour cream, cheese, chopped bacon, broccoli florets, etc.). GLUTEN FREE: No changes necessary. NUTRITION: 254 Calories; 11g Fat (41.2% calories from fat); 34g Protein; 3g Carbohydrate; trace Dietary Fiber; 235mg Cholesterol; 350mg Sodium. Exchanges: 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat. 1 tablespoon olive oil 3/4 pound extra-lean beef chuck, cut into 1-inch cubes 2 cloves garlic, minced 1/3 large red onion, diced 1 small sweet potatoes, peeled and cut into 1-inch cubes Spicy Beef Stew Day 6 - Serves 2 4 teaspoons chili powder 1 teaspoon ground cumin 1 teaspoon dried oregano 1/3 cup dark beer (or use beef broth) 1/3 cup low sodium beef broth, or use homemade COOKING INSTRUCTIONS: Heat the olive oil in a large skillet over medium heat until hot. Add beef cubes; sear for 5 minutes per side or until golden. Transfer to a large crock cooker then add remaining ingredients (garlic through broth). Cover and cook on LOW for 8 hours or until beef is fork-tender. SERVING SUGGESTION: Serve steamed cauliflower and broccoli florets on the side. VEGETARIAN: Substitute beef with sliced portabella mushrooms. GLUTEN FREE: Make sure beer and broth are gluten free. NUTRITION: 180 Calories; 10g Fat (47.8% calories from fat); 7g Protein; 18g Carbohydrate; 4g Dietary Fiber; 5mg Cholesterol; 190mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat. Classic Menu-Mailer Volume 15, Week 4
Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Red Curry Chicken Soup, add a big spinach salad tossed with Leanne s Basic Vinaigrette Day 2: Beef Burgers with Herbed Mushrooms, along with a relish tray Day 3: Cabbage and Sausage Stir-Fry, serve baked sweet potatoes on the side Day 4: Chicken and Cauliflower Chili, with a big salad tossed with Leanne s Basic Vinaigrette Day 5: Mango Jalapeno Fish Salad, serve sliced cucumber on the side Day 6: Lemon Pecan Chicken Wraps, add Cauli-Rice and sliced cucumber SHOPPING LIST: PROTEIN 1 1/2 pounds ground beef [D2] 1 pound pork sausage meat [D3] 3 pounds boneless skinless chicken thighs [D1] [D6] 1 1/2 pounds ground chicken [D4] 1 pound firm-fleshed white fish (or buy frozen) [D5] CONDIMENTS Olive oil (5 tablespoons) [D2] [D4] Dijon mustard (2 tablespoons) [D3] Red curry paste (1 tablespoon) (in Asian section of grocery store) [D1] Raw honey (1 tablespoon plus 3 teaspoons) [D3] [D5] [D6] **Extra virgin olive oil [D1] [D4] **Balsamic vinegar [D1] [D4] **Whole black olives [D2] Volume 15, Week 4 PRODUCE Onions (1 1/2 large and 1 small) [D3] [D4] [D6] Red onion (1/4 cup chopped) [D5] Garlic (5 large and 2 medium cloves) [D3] [D4] [D6] **Additional [D1] [D4] Mushrooms (2 cups sliced plus 2 cups chopped) [D1] [D2] Snow peas (2 cups) [D1] Green bell peppers (1 large) [D4] Red bell peppers (1 large) [D5] Jalapenos (3 large) [D1] [D5] Tomatoes (1 medium) [D5] Beefsteak tomatoes (1) [D2] Avocados (1 large plus 3 medium) [D2] [D5] Cauliflower florets (2 cups) [D4] Cabbage (2 cups shredded) [D3] Kale (2 cups chopped) [D3] Romaine lettuce (4 to 8 large leaves plus 4 cups chopped) [D5] [D6] Parsley (1 teaspoon chopped) [D2] Cilantro (1/2 cup plus 1 tablespoon chopped) [D1] [D5] Thyme (1 teaspoon chopped) [D2] Lemons (3 tablespoons juice plus 1 teaspoon zest) [D6] Limes (1/2 cup juice) [D1] [D5] Mangos (1 small) [D5] **Sweet potatoes [D3] **Cauliflower [D6] **Celery [D2] **Carrots [D2] **Cucumbers [D2] [D5] [D6] **Cherry tomatoes [D2] **Spinach [D1] **Lettuce (not Iceberg, no nutrition) [D4] **Salad veggies (your choice) [D4] CANNED GOODS Low sodium chicken broth, or use homemade (5 1/2 cups) [D1] [D4] [D6] Low sodium beef broth (2 tablespoons) [D2] 1 (14.5-ounce) can diced tomatoes [D4] 1 (14-ounce) can tomato sauce [D4] Coconut cream (2 cups) [D1] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Garlic powder [D2] Chili powder [D4] Paprika [D4] Crushed red pepper flakes [D4] Ground cumin [D4] **Basil [D1] [D4] **Oregano [D1] [D4] DRY GOODS Pecans (1/2 cup chopped) [D6] FREEZER 1 pound firm-fleshed white fish (if not using fresh) [D5] OTHER 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 15, Week 4
4 cups low sodium chicken broth, or use homemade 2 cups coconut cream Sea salt and freshly ground black pepper to taste 1 pound boneless skinless chicken thighs, chopped* Red Curry Chicken Soup Day 1 - Serves 4 2 cups sliced mushrooms 2 cups snow peas 1 tablespoon red curry paste 1/4 cup lime juice 2 large jalapenos, chopped 1/2 cup chopped cilantro COOKING INSTRUCTIONS: Bring broth to a boil in a large saucepan with a tight-fitting lid over medium heat. Reduce heat to low then add coconut cream, salt and pepper; simmer for 2 minutes. Add chicken, mushrooms and snow peas. Cover and simmer for 15 minutes or until chicken is almost cooked through. Add lime juice and jalapenos; simmer for 5 minutes or until chicken is cooked all the way through. Sprinkle each bowl with chopped cilantro and serve. *Partially frozen chicken is easier to chop. SERVING SUGGESTION: A big spinach salad tossed with Leanne s Basic Vinaigrette. (Dressing: In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.) NUTRITION: 473 Calories; 42g Fat (74.3% calories from fat); 17g Protein; 15g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 527mg Sodium. Exchanges: 1/2 Grain (Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 8 1/2 Fat. 2 tablespoons olive oil, divided 2 cups chopped mushrooms 2 tablespoons low sodium beef broth, or use homemade 1 teaspoon chopped fresh thyme Beef Burgers with Herbed Mushrooms Day 2 - Serves 4 1 teaspoon chopped fresh parsley 1 1/2 pounds ground beef 1 teaspoon garlic powder 1 beefsteak tomato, cut into 4 thick slices 3 medium avocados, pitted, peeled and sliced COOKING INSTRUCTIONS: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add mushrooms, thyme and parsley; sauté for 10 to 15 minutes or until mushrooms are tender. Remove from skillet and set aside. Form ground beef into patties then season each side with salt, pepper and garlic powder. In the same skillet, heat remaining tablespoon of olive oil over medium heat. Add beef patties; sauté for 4 to 6 minutes per side or until they reach desired level of doneness. Remove them from the skillet and allow them to rest for 1 minute. To serve, layer as follows: a tomato slice, a beef patty, mushrooms and sliced avocado. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cherry tomatoes, cucumber spears and whole black olives. NUTRITION: 477 Calories; 38g Fat (70.7% calories from fat); 25g Protein; 11g Carbohydrate; 3g Dietary Fiber; 78mg Cholesterol; 91mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 5 1/2 Fat. Paleo Menu-Mailer Volume 15, Week 4
1 pound pork sausage meat 1 small onion, sliced 3 large cloves garlic, minced Cabbage and Sausage Stir-Fry Day 3 - Serves 4 2 tablespoons Dijon mustard 2 teaspoons raw honey 2 cups shredded cabbage 2 cups chopped kale COOKING INSTRUCTIONS: In a large skillet with a tight-fitting lid, cook sausage meat over medium heat for 10 minutes or until browned. Using a slotted spoon, transfer to a paper towel lined plate and set aside. Discard all but 1 tablespoon of drippings from the skillet and reduce heat to low. Add next 5 ingredients (onion through honey); cook for 5 minutes, stirring often. Add cabbage and kale; cover and cook for 5 minutes. Add cooked sausage meat; blend well then heat through; serve warm. SERVING SUGGESTION: Serve baked sweet potatoes on the side. NUTRITION: 56 Calories; 1g Fat (10.0% calories from fat); 2g Protein; 12g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 116mg Sodium. Exchanges: 0 Lean Meat; 1 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates. 2 tablespoons olive oil 1 large onion, diced 2 cups cauliflower florets 1 large green bell pepper, de-seeded, de-ribbed and diced 2 medium cloves garlic, minced 1 1/2 pounds ground chicken 2 tablespoons chili powder Chicken Cauliflower Chili Day 4 - Serves 4 1 tablespoon paprika 2 teaspoons crushed red pepper flakes 2 teaspoons ground cumin 1 (14.5-ounce) can diced tomatoes 1 (14-ounce) can tomato sauce 1 cup low sodium chicken broth, or use homemade COOKING INSTRUCTIONS: Heat the olive oil in a large saucepan over medium heat. Add onion, cauliflower, bell pepper and garlic; cook for 5 minutes. Add ground chicken; cook ground chicken and vegetables for 10 to 15 minutes, occasionally stirring and crumbling the meat, until ground chicken is browned. Stir in remaining ingredients (chili powder through broth) then reduce heat to low and simmer for 30 to 45 minutes or until vegetables are tender and ground chicken is cooked through. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. (See Day 1 instructions for dressing.) NUTRITION: 404 Calories; 22g Fat (48.4% calories from fat); 37g Protein; 16g Carbohydrate; 6g Dietary Fiber; 134mg Cholesterol; 685mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat. Paleo Menu-Mailer Volume 15, Week 4
DO-AHEAD TIP: Cook fish then cool and chop. Mango Jalapeno Fish Salad 1 pound firm-fleshed white fish, cooked and chopped 1 medium tomato, diced 1 large avocado, pitted, peeled and diced 1 large jalapeno, de-seeded and minced 1 large red bell pepper, de-seeded, de-ribbed and chopped COOKING INSTRUCTIONS: Day 5 - Serves 4 1 small mango, pitted, peeled and chopped 1/4 cup chopped red onion 1/4 cup lime juice 1 teaspoon raw honey 1 teaspoon olive oil 1 tablespoon chopped cilantro 4 cups chopped Romaine lettuce In a large bowl, combine first 7 ingredients (fish through red onion). In a small bowl, whisk together next 5 ingredients (lime juice through salt and pepper); pour mixture over fish and vegetables. To serve, arrange chopped lettuce on dinner plates; top with Mango Jalapeno Fish Salad. SERVING SUGGESTION: Serve sliced cucumber on the side. NUTRITION: 128 Calories; 9g Fat (57.9% calories from fat); 3g Protein; 12g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 14mg Sodium. Exchanges: 1 Vegetable; 1/2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates. 2 large cloves garlic, minced 1/2 large onion, minced 2 pounds boneless skinless chicken thighs, chopped* 2 tablespoons lemon juice 1 tablespoon raw honey Lemon Pecan Chicken Wraps Day 6 - Serves 4 1/2 cup low sodium chicken broth, or use homemade 1 teaspoon lemon zest 1/2 cup chopped pecans 1 tablespoon lemon juice 4 to 8 large Romaine lettuce leaves COOKING INSTRUCTIONS: Place first 8 ingredients (garlic through lemon zest) in a large crock cooker; stir well to combine. Cover and cook on LOW for 4 to 6 hours or until chicken is very tender and cooked through. Stir in pecans and lemon juice to the crock cooker then, using a slotted spoon, scoop chicken mixture into lettuce leaves and serve. *Partially frozen chicken is easier to chop. SERVING SUGGESTION: Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice until tender; salt and pepper to taste then fluff with a fork). Add sliced cucumber on the side. NUTRITION: 355 Calories; 13g Fat (28.1% calories from fat); 29g Protein; 48g Carbohydrate; 29g Dietary Fiber; 0mg Cholesterol; 193mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 8 Vegetable; 0 Fruit; 2 Fat; 1/2 Other Carbohydrates. Paleo Menu-Mailer Volume 15, Week 4
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 15, Week 4
Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Red Curry Chicken Soup, add a big spinach salad tossed with Leanne s Basic Vinaigrette Day 2: Beef Burgers with Herbed Mushrooms, along with a relish tray Day 3: Cabbage and Sausage Stir-Fry, serve baked sweet potatoes on the side Day 4: Chicken and Cauliflower Chili, with a big salad tossed with Leanne s Basic Vinaigrette Day 5: Mango Jalapeno Fish Salad, serve sliced cucumber on the side Day 6: Lemon Pecan Chicken Wraps, add Cauli-Rice and sliced cucumber SHOPPING LIST: PROTEIN 3/4 pound ground beef [D2] 1/2 pound pork sausage meat [D3] 1 1/2 pounds boneless skinless chicken thighs [D1] [D6] 3/4 pound ground chicken [D4] 1/2 pound firm-fleshed white fish (or buy frozen) [D5] CONDIMENTS Olive oil [D2] [D4] Dijon mustard [D3] Red curry paste (1 tablespoon) (in Asian section of grocery store) [D1] Raw honey [D3] [D5] [D6] **Extra virgin olive oil [D1] [D4] **Balsamic vinegar [D1] [D4] **Whole black olives [D2] Volume 15, Week 4 PRODUCE Onions (1 medium and 1/2 small) [D3] [D4] [D6] Red onion (2 tablespoons chopped) [D5] Garlic (4 medium cloves) [D3] [D4] [D6] **Additional [D1] [D4] Mushrooms (1 cup sliced plus 1 cup chopped) [D1] [D2] Snow peas (1 cup) [D1] Green bell peppers (1/2 large) [D4] Red bell peppers (1/2 large) [D5] Jalapenos (2 medium) [D1] [D5] Tomatoes (1/2 medium) [D5] Beefsteak tomatoes (1/2) [D2] Avocados (1/2 large plus 2 small) [D2] [D5] Cauliflower florets (1 cup) [D4] Cabbage (1 cup shredded) [D3] Kale (1 cup chopped) [D3] Romaine lettuce (2 to 4 large leaves plus 2 cups chopped) [D5] [D6] Parsley (1/2 teaspoon chopped) [D2] Cilantro (1/4 cup plus 1/2 tablespoon chopped) [D1] [D5] Thyme (1/2 teaspoon chopped) [D2] Lemons (1 1/2 tablespoons juice plus 1/2 teaspoon zest) [D6] Limes (1/4 cup juice) [D1] [D5] Mangos (1/2 small) [D5] **Sweet potatoes [D3] **Cauliflower [D6] **Celery [D2] **Carrots [D2] **Cucumbers [D2] [D5] [D6] **Cherry tomatoes [D2] **Spinach [D1] **Lettuce (not Iceberg, no nutrition) [D4] **Salad veggies (your choice) [D4] CANNED GOODS Low sodium chicken broth, or use homemade (2 3/4 cups) [D1] [D4] [D6] Low sodium beef broth (1 tablespoon) [D2] 1/2 (14.5-ounce) can diced tomatoes [D4] 1/2 (14-ounce) can tomato sauce [D4] Coconut cream (1 cup) [D1] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Garlic powder [D2] Chili powder [D4] Paprika [D4] Crushed red pepper flakes [D4] Ground cumin [D4] **Basil [D1] [D4] **Oregano [D1] [D4] DRY GOODS Pecans (1/4 cup chopped) [D6] FREEZER 1/2 pound firm-fleshed white fish (if not using fresh) [D5] OTHER 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 15, Week 4
2 cups low sodium chicken broth, or use homemade 1 cup coconut cream Sea salt and freshly ground black pepper to taste 1/2 pound boneless skinless chicken thighs, chopped* Red Curry Chicken Soup Day 1 - Serves 2 1 cup sliced mushrooms 1 cup snow peas 1/2 tablespoon red curry paste 2 tablespoons lime juice 1 large jalapenos, chopped 1/4 cup chopped cilantro COOKING INSTRUCTIONS: Bring broth to a boil in a large saucepan with a tight-fitting lid over medium heat. Reduce heat to low then add coconut cream, salt and pepper; simmer for 2 minutes. Add chicken, mushrooms and snow peas. Cover and simmer for 15 minutes or until chicken is almost cooked through. Add lime juice and jalapenos; simmer for 5 minutes or until chicken is cooked all the way through. Sprinkle each bowl with chopped cilantro and serve. *Partially frozen chicken is easier to chop. SERVING SUGGESTION: A big spinach salad tossed with Leanne s Basic Vinaigrette. (Dressing: In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.) NUTRITION: 473 Calories; 42g Fat (74.3% calories from fat); 17g Protein; 15g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 527mg Sodium. Exchanges: 1/2 Grain (Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 8 1/2 Fat. 1 tablespoon olive oil, divided 1 cup chopped mushrooms 1 tablespoon low sodium beef broth, or use homemade 1/2 teaspoon chopped fresh thyme Beef Burgers with Herbed Mushrooms Day 2 - Serves 2 1/2 teaspoon chopped fresh parsley 3/4 pound ground beef 1/2 teaspoon garlic powder 1/2 beefsteak tomato, cut into 4 thick slices 2 medium avocados, pitted, peeled and COOKING INSTRUCTIONS: Heat 1/2 tablespoon of olive oil in a large skillet over medium heat. Add mushrooms, thyme and parsley; sauté for 10 to 15 minutes or until mushrooms are tender. Remove from skillet and set aside. Form ground beef into patties then season each side with salt, pepper and garlic powder. In the same skillet, heat remaining tablespoon of olive oil over medium heat. Add beef patties; sauté for 4 to 6 minutes per side or until they reach desired level of doneness. Remove them from the skillet and allow them to rest for 1 minute. To serve, layer as follows: a tomato slice, a beef patty, mushrooms and sliced avocado. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cherry tomatoes, cucumber spears and whole black olives. NUTRITION: 477 Calories; 38g Fat (70.7% calories from fat); 25g Protein; 11g Carbohydrate; 3g Dietary Fiber; 78mg Cholesterol; 91mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 5 1/2 Fat. Paleo Menu-Mailer Volume 15, Week 4
1/2 pound pork sausage meat 1/2 small onion, sliced 1 large clove garlic, minced Cabbage and Sausage Stir-Fry Day 3 - Serves 2 1 tablespoon Dijon mustard 1 teaspoon raw honey 1 cup shredded cabbage 1 cup chopped kale COOKING INSTRUCTIONS: In a large skillet with a tight-fitting lid, cook sausage meat over medium heat for 10 minutes or until browned. Using a slotted spoon, transfer to a paper towel lined plate and set aside. Discard all but 1 tablespoon of drippings from the skillet and reduce heat to low. Add next 5 ingredients (onion through honey); cook for 5 minutes, stirring often. Add cabbage and kale; cover and cook for 5 minutes. Add cooked sausage meat; blend well then heat through; serve warm. SERVING SUGGESTION: Serve baked sweet potatoes on the side. NUTRITION: 56 Calories; 1g Fat (10.0% calories from fat); 2g Protein; 12g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 116mg Sodium. Exchanges: 0 Lean Meat; 1 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates. 1 tablespoon olive oil 1/2 large onion, diced 1 cup cauliflower florets 1/2 large green bell pepper, de-seeded, de-ribbed and diced 1 medium clove garlic, minced 3/4 pound ground chicken 1 tablespoon chili powder Chicken Cauliflower Chili Day 4 - Serves 2 1/2 tablespoon paprika 1 teaspoon crushed red pepper flakes 1 teaspoon ground cumin 1/2 (14.5-ounce) can diced tomatoes 1/2 (14-ounce) can tomato sauce 1/2 cup low sodium chicken broth, or use homemade COOKING INSTRUCTIONS: Heat the olive oil in a large saucepan over medium heat. Add onion, cauliflower, bell pepper and garlic; cook for 5 minutes. Add ground chicken; cook ground chicken and vegetables for 10 to 15 minutes, occasionally stirring and crumbling the meat, until ground chicken is browned. Stir in remaining ingredients (chili powder through broth) then reduce heat to low and simmer for 30 to 45 minutes or until vegetables are tender and ground chicken is cooked through. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. (See Day 1 instructions for dressing.) NUTRITION: 404 Calories; 22g Fat (48.4% calories from fat); 37g Protein; 16g Carbohydrate; 6g Dietary Fiber; 134mg Cholesterol; 685mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat. Paleo Menu-Mailer Volume 15, Week 4
DO-AHEAD TIP: Cook fish then cool and chop. Mango Jalapeno Fish Salad 1/2 pound firm-fleshed white fish, cooked and chopped 1/2 medium tomato, diced 1/2 large avocado, pitted, peeled and diced 1/2 large jalapeno, de-seeded and minced 1/2 large red bell pepper, de-seeded, de-ribbed and chopped COOKING INSTRUCTIONS: Day 5 - Serves 2 1/2 small mango, pitted, peeled and chopped 2 tablespoons chopped red onion 2 tablespoons lime juice 1/2 teaspoon raw honey 1/2 teaspoon olive oil 1/2 tablespoon chopped cilantro 2 cups chopped Romaine lettuce In a large bowl, combine first 7 ingredients (fish through red onion). In a small bowl, whisk together next 5 ingredients (lime juice through salt and pepper); pour mixture over fish and vegetables. To serve, arrange chopped lettuce on dinner plates; top with Mango Jalapeno Fish Salad. SERVING SUGGESTION: Serve sliced cucumber on the side. NUTRITION: 128 Calories; 9g Fat (57.9% calories from fat); 3g Protein; 12g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 14mg Sodium. Exchanges: 1 Vegetable; 1/2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates. 1 large clove garlic, minced 1/4 large onion, minced 1 pound boneless skinless chicken thighs, chopped* 1 tablespoon lemon juice 1/2 tablespoon raw honey Lemon Pecan Chicken Wraps Day 6 - Serves 2 1/4 cup low sodium chicken broth, or use homemade 1/2 teaspoon lemon zest 1/4 cup chopped pecans 1/2 tablespoon lemon juice 2 to 4 large Romaine lettuce leaves COOKING INSTRUCTIONS: Place first 8 ingredients (garlic through lemon zest) in a large crock cooker; stir well to combine. Cover and cook on LOW for 4 to 6 hours or until chicken is very tender and cooked through. Stir in pecans and lemon juice to the crock cooker then, using a slotted spoon, scoop chicken mixture into lettuce leaves and serve. *Partially frozen chicken is easier to chop. SERVING SUGGESTION: Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice until tender; salt and pepper to taste then fluff with a fork). Add sliced cucumber on the side. NUTRITION: 355 Calories; 13g Fat (28.1% calories from fat); 29g Protein; 48g Carbohydrate; 29g Dietary Fiber; 0mg Cholesterol; 193mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 8 Vegetable; 0 Fruit; 2 Fat; 1/2 Other Carbohydrates. Paleo Menu-Mailer Volume 15, Week 4
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 15, Week 4