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: Grilled Cilantro Chicken, along with baked sweet potatoes and a big salad Day 2: Grilled Skirt Steak with Warm Blue Cheese Hummus, serve baked butternut squash and whole grain rolls Day 3: Chickpea Stew, add sautéed yellow squash and zucchini Day 4: Pork Tacos with Carrot Apple Slaw, with a relish tray on the side Day 5: Roasted Fish with Herb Salsa, serve with brown rice and steamed broccoli Day 6: Spicy Beef and Vegetable Soup, add baked russet potatoes and big spinach salad SHOPPING LIST: MEAT/POULTRY/SEAFOOD 6 boneless skinless chicken breasts [D1] Skirt steak (2 pounds) [D2] Beef chuck (2 pounds) [D6] Ground pork (2 pounds) [D4] 6 (6-ounce) halibut steaks (or any firm flesh white fish, fresh or frozen) [D5] CONDIMENTS Olive oil [D1,D2,D3,D4,D5,D6] Honey [D3] [D4] **Salad dressing [D1] **Black olives [D4] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Cumin [D3] [D4] [D6] Dried thyme [D3] Dried oregano [D6] Red pepper flakes [D3] [D6] Volume 14, Week 4 PRODUCE Arugula (6 cups) [D2] Kale (6 cups, or use spinach) [D3] Cabbage (1 small head) [D4] Garlic (16 cloves) [D1] [D2] [D3] [D4] [D6] Onion (3 large) [D4] [D6] Red onion (1 large, 1 small) [D3] [D4] Jalapeno peppers (2) [D1] Carrots (4 medium) [D4] **Additional [D4] Avocado (1 large) [D4] Apple (1 large) [D4] Limes (4 large, juiced) [D1] [D4] Lemon (1 large plus 2 tablespoons, juiced) [D2] [D5] Parsley (1/2 cup, chopped) [D5] Mint (1/2 cup, chopped) [D5] Cilantro (2 cups, chopped) [D1] [D4] [D5] **Lettuce (not iceberg) [D1] **Spinach [D6] **Salad veggies (your choice) [D1] **Celery [D4] **Cucumber [D4] **Cherry tomatoes [D4] **Butternut squash [D2] **Yellow squash [D3] **Broccoli [D5] **Zucchini [D3] **Sweet potatoes [D1] **Russet potatoes [D6] DAIRY/DAIRY CASE Blue cheese (1/2 cup) [D2] Parmigiano-reggiano cheese (1/2 cup) [D3] Plain Greek yogurt (2 cups) [D1] [D5] **Butter [D2] FREEZER 6 (6-ounce) halibut steaks (or any firm flesh white fish, fresh or frozen) [D5] CANNED GOODS 1 (15-ounce) can cannellini beans [D2] 2 (15-ounce) cans chickpeas [D3] 2 (15-ounce) can plum tomatoes [D3] [D6] Low sodium vegetable broth (4 cups) [D3] Low sodium chicken broth (7 cups) [D6] Chipotle peppers in abodo sauce (2 tablespoons, chopped) [D6] 2 (4-ounce) cans green chilies [D6] DRY GOODS **Brown rice [D5] BAKERY Tortillas (6) [D4] **Whole grain rolls [D2] VEGETARIAN Non-breaded faux chicken patties [D1] Eggplant [D2] [D5] White beans [D4] Portobello mushrooms [D6] Vegetable broth [D6] GLUTEN FREE Greek yogurt [D1] Canned tomatoes [D3] [D6] Green chilies [D6] Vegetable broth [D3] Chicken broth [D6] Tortillas [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. Classic Menu-Mailer Volume 14, Week 4
2 tablespoons olive oil 1 cup freshly chopped cilantro 3 cloves garlic, chopped 2 jalapeno peppers, seeded and diced Grilled Cilantro Chicken Day 1 - Serves 6 Juice of 2 limes 1 cup plain Greek yogurt Sea salt and freshly ground pepper to taste 6 boneless skinless chicken breasts, cut into 2 inch cubes COOKING INSTRUCTIONS: In a blender or food processor, add olive oil, cilantro, garlic, jalapeno peppers, lime juice, yogurt and sea salt and freshly ground pepper to taste. Blend for 1 to 2 minutes until smooth. In a large bowl, add chicken and marinade and refrigerate for 20 minutes. On an indoor grill, grill chicken breasts for 8 minutes per side until chicken is cooked through. SERVING SUGGESTION: Baked sweet potatoes and a big salad (lettuce not iceberg-, salad veggies, salad dressing). VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: Make sure greek yogurt is gluten free. NUTRITION: 377 Calories; 8g Fat (20.8% calories from fat); 70g Protein; 1g Carbohydrate; trace Dietary Fiber; 176mg Cholesterol; 199mg Sodium. Exchanges: 9 1/2 Lean Meat; 0 Vegetable; 1 Fat. 5 tablespoons olive oil 3 garlic cloves, chopped 1 (15-ounce) can cannellini beans, drained and rinsed Grilled Skirt Steak with Warm Blue Cheese Hummus Day 2 - Serves 6 Juice of 1 lemon Sea salt and freshly ground pepper to taste 1/2 cup blue cheese, crumbled 6 cups arugula (or any salad green) 2 pounds skirt steak COOKING INSTRUCTIONS: In a blender or food processor, add olive oil, garlic, cannellini beans, lemon juice and sea salt and freshly ground pepper to taste and blend for 1 to 2 minutes, until smooth. In a medium skillet over low heat warm the hummus 5 to 6 minutes until warm. Remove from heat and stir in blue cheese. On an indoor grill over medium heat, grill steaks 5 minutes each side until browned and fork tender. Slice steak and serve with warm hummus. SERVING SUGGESTION: Baked butternut squash and whole grain rolls with butter. VEGETARIAN: Use eggplant instead of skirt steak. GLUTEN FREE: No changes necessary. NUTRITION: 417 Calories; 30g Fat (64.5% calories from fat); 32g Protein; 5g Carbohydrate; trace Dietary Fiber; 84mg Cholesterol; 243mg Sodium. Exchanges: 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 1/2 Fat. Classic Menu-Mailer Volume 14, Week 4
3 tablespoons olive oil 1 large red onion, chopped 3 garlic cloves, minced 2 teaspoons cumin 2 (15-ounce) cans chickpeas, drained and rinsed 1 (15-ounce) can plum tomatoes, chopped 4 cups low sodium vegetable broth Chickpea Stew Day 3 - Serves 6 1 teaspoon dried thyme Red pepper flakes to taste 1 tablespoon honey 6 cups chopped kale (or spinach) 1/2 cup freshly grated parmigiano-reggiano cheese COOKING INSTRUCTIONS: In a large pot, heat olive oil over medium heat and sauté onions and garlic for 5 minutes. Add the next 9 ingredients (cumin through kale) and simmer for 20 minutes. Serve soup with Parmigiano-Reggiano cheese. SERVING SUGGESTION: Sautéed yellow squash and zucchini. VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure tomatoes and vegetable broth are gluten free. NUTRITION: 150 Calories; 7g Fat (41.6% calories from fat); 10g Protein; 13g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 376mg Sodium. Exchanges: 0 Grain (Starch); 1 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates. 5 tablespoons olive oil 2 pounds extra lean ground pork 1 large onion, chopped 3 garlic cloves, minced 2 teaspoons cumin Sea salt and freshly ground pepper 1 tablespoon honey Pork Tacos with Carrot Apple Slaw Day 4 - Serves 6 1/2 cup freshly chopped cilantro 1 small cabbage, shredded 4 carrots, grated 1 large apple, thinly sliced 1 small red onion, thinly sliced Juice of 2 limes 6 tortillas, warmed 1 avocado, peeled and chopped COOKING INSTRUCTIONS: In a large skillet heat 2 tablespoons olive oil over medium heat and sauté pork, onion, garlic, cumin, sea salt and freshly ground pepper to taste for 12 to 15 minutes until pork is cooked through.. In a medium bowl, add 3 tablespoons olive oil, honey, cilantro, cabbage, carrots, apple, onion, lime juice and sea salt and freshly ground pepper to taste. Stir to combine. Serve pork in tortilla, top with slaw and avocado. SERVING SUGGESTION: Relish tray of carrots and celery sticks, cucumber spears, cherry tomatoes, and black olives. VEGETARIAN: Use white beans instead of ground pork. GLUTEN FREE: Make sure tortillas are gluten free. NUTRITION: 280 Calories; 17g Fat (53.2% calories from fat); 4g Protein; 31g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 67mg Sodium. Exchanges: 1 Grain (Starch); 0 Lean Meat; 2 Vegetable; 1/2 Fruit; 3 1/2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 4
6 (6-ounce) halibut steaks (or any firm flesh white fish, fresh or frozen) 2 tablespoons olive oil Sea salt and freshly ground pepper to taste Roasted Fish with Herb Salsa Day 5 - Serves 6 COOKING INSTRUCTIONS: Preheat the oven to 375 degrees. 1/2 cup freshly chopped parsley 1/2 cup freshly chopped mint 1/2 cup freshly chopped cilantro 2 tablespoons fresh lemon juice 1 cup plain Greek yogurt On a large baking sheet, add olive oil, fish and sea salt and freshly ground black pepper to taste and roast for 15 to 20 minutes until fish flakes easily with a fork. In a blender or food processor, add parsley, mint, cilantro, lemon juice, yogurt and sea salt and freshly ground black pepper to taste and blend 1 to 2 minutes until smooth. Serve fish with herb salsa. SERVING SUGGESTION: Brown rice and steamed broccoli. VEGETARIAN: Use eggplant instead of halibut. GLUTEN FREE: No changes necessary. NUTRITION: 296 Calories; 10g Fat (31.0% calories from fat); 48g Protein; 1g Carbohydrate; 1g Dietary Fiber; 73mg Cholesterol; 128mg Sodium. Exchanges: 7 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat. 3 tablespoons olive oil 2 pounds beef chuck, cut into 1 inch cubes 2 large onions, chopped 4 garlic cloves, chopped 2 tablespoons chipotle peppers in adobo, chopped 2 (4-ounce) cans green chilies Spicy Beef and Vegetable Soup Day 6 - Serves 6 1 tablespoon dried oregano 2 teaspoons cumin Red pepper flakes, to taste 1 (15-ounce) can plum tomatoes, chopped 7 cups low sodium chicken broth Sea salt and freshly ground pepper COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and sear beef 5 minutes per side until golden. In a large crock cooker, add beef, onions, garlic, chipotle peppers, green chilies, oregano, cumin, red pepper flakes, plum tomatoes, broth and sea salt and freshly ground black pepper to taste and cook on low for 8 hours until beef is cooked through. SERVING SUGGESTION: Baked russet potatoes and big spinach salad. VEGETARIAN: Use Portobello mushrooms instead of beef chuck and vegetable broth instead of chicken broth. GLUTEN FREE: Make sure green chilies, tomatoes and chicken broth are gluten free. NUTRITION: 455 Calories; 31g Fat (60.9% calories from fat); 37g Protein; 7g Carbohydrate; 1g Dietary Fiber; 87mg Cholesterol; 683mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 4 Fat. Classic Menu-Mailer Volume 14, Week 4
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Grilled Cilantro Chicken, along with baked sweet potatoes and a big salad Day 2: Grilled Skirt Steak with Warm Blue Cheese Hummus, serve baked butternut squash and whole grain rolls Day 3: Chickpea Stew, add sautéed yellow squash and zucchini Day 4: Pork Tacos with Carrot Apple Slaw, with a relish tray on the side Day 5: Roasted Fish with Herb Salsa, serve with brown rice and steamed broccoli Day 6: Spicy Beef and Vegetable Soup, add baked russet potatoes and big spinach salad SHOPPING LIST: MEAT/POULTRY/SEAFOOD 2 boneless skinless chicken breasts [D1] Skirt steak (3/4 pound) [D2] Beef chuck (3/4 pound) [D6] Ground pork (3/4 pound) [D4] 2 (6-ounce) halibut steaks (or any firm flesh white fish) [D5] CONDIMENTS Olive oil [D1] [D2] [D3] [D4] [D5] [D6] Honey [D3] [D4] **Salad dressing [D1] **Black olives [D4] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Cumin [D3] [D4] [D6] Dried thyme [D3] Dried oregano [D6] Red pepper flakes [D3] [D6] Volume 14, Week 4 PRODUCE Arugula (2 cups) [D2] Kale (2 cups, or use spinach) [D3] Cabbage (1/3 small head) [D4] Garlic (6 cloves) [D1] [D2] [D3] [D4] [D6] Onion (2 medium) [D4] [D6] Red onion (1/3 large, 1/3 small) [D3] [D4] Jalapeno peppers (1 small) [D1] Carrots (2 small) [D4] ** [D4] Avocado (1/3 large) [D4] Apple (1/3 large) [D4] Limes (2 small, juiced) [D1] [D4] Lemon (1/3 large plus 2 teaspoons, juiced) [D2] [D5] Parsley (3 tablespoons, chopped) [D5] Mint (3 tablespoons, chopped) [D5] Cilantro (3/4 cup, chopped) [D1] [D4] [D5] **Lettuce (not iceberg) [D1] **Spinach [D6] **Salad veggies (your choice) [D1] **Celery [D4] **Cucumber [D4] **Cherry tomatoes [D4] **Butternut squash [D2] **Yellow squash [D3] **Broccoli [D5] **Zucchini [D3] **Sweet potatoes [D1] **Russet potatoes [D6] DAIRY/DAIRY CASE Blue cheese (3 tablespoons) [D2] Parmigiano-reggiano cheese (3 tablespoons) [D3] Plain Greek yogurt (3 tablespoons) [D1] [D5] **Butter [D2] FREEZER 2 (6-ounce) halibut steaks (or any firm flesh white fish, fresh or frozen) [D5] CANNED GOODS 1/3 (15-ounce) can cannellini beans [D2] 1 (15-ounce) cans chickpeas [D3] 1 (15-ounce) can plum tomatoes [D3] [D6] Low sodium vegetable broth (3 1/3 cups) [D3] Low sodium chicken broth (2 1/3 cups) [D6] Chipotle peppers in abodo sauce (2 teaspoons, chopped) [D6] 1 (4-ounce) cans green chilies [D6] DRY GOODS **Brown rice [D5] BAKERY Tortillas (6) [D4] **Whole grain rolls [D2] VEGETARIAN Non-breaded faux chicken patties [D1] Eggplant [D2] [D5] White beans [D4] Portobello mushrooms [D6] Vegetable broth [D6] GLUTEN FREE Greek yogurt [D1] Canned tomatoes [D3] [D6] Green chilies [D6] Vegetable broth [D3] Chicken broth [D6] Tortillas [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. Classic Menu-Mailer Volume 14, Week 4
2 teaspoons olive oil 1/3 cup freshly chopped cilantro 1 clove garlic, chopped 1 jalapeno peppers, seeded and diced Grilled Cilantro Chicken Day 1 - Serves 2 Juice of 1 lime 1/3 cup plain Greek yogurt Sea salt and freshly ground pepper to taste 2 boneless skinless chicken breasts, cut into 2 inch cubes COOKING INSTRUCTIONS: In a blender or food processor, add olive oil, cilantro, garlic, jalapeno peppers, lime juice, yogurt and sea salt and freshly ground pepper to taste. Blend for 1 to 2 minutes until smooth. In a large bowl, add chicken and marinade and refrigerate for 20 minutes. On an indoor grill, grill chicken breasts for 8 minutes per side until chicken is cooked through. SERVING SUGGESTION: Baked sweet potatoes and a big salad (lettuce not iceberg-, salad veggies, salad dressing). VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: Make sure greek yogurt is gluten free. NUTRITION: 377 Calories; 8g Fat (20.8% calories from fat); 70g Protein; 1g Carbohydrate; trace Dietary Fiber; 176mg Cholesterol; 199mg Sodium. Exchanges: 9 1/2 Lean Meat; 0 Vegetable; 1 Fat. 5 teaspoons olive oil 1 garlic clove, chopped 1/3 (15-ounce) can cannellini beans, drained and rinsed Grilled Skirt Steak with Warm Blue Cheese Hummus Day 2 - Serves 2 Juice of 1/3 lemon Sea salt and freshly ground pepper to taste 3 tablespoons blue cheese, crumbled 2 cups arugula (or any salad green) 3/4 pounds skirt steak COOKING INSTRUCTIONS: In a blender or food processor, add olive oil, garlic, cannellini beans, lemon juice and sea salt and freshly ground pepper to taste and blend for 1 to 2 minutes, until smooth. In a medium skillet over low heat warm the hummus 5 to 6 minutes until warm. Remove from heat and stir in blue cheese. On an indoor grill over medium heat, grill steaks 5 minutes each side until browned and fork tender. Slice steak and serve with warm hummus. SERVING SUGGESTION: Baked butternut squash and whole grain rolls with butter. VEGETARIAN: Use eggplant instead of skirt steak. GLUTEN FREE: No changes necessary. NUTRITION: 417 Calories; 30g Fat (64.5% calories from fat); 32g Protein; 5g Carbohydrate; trace Dietary Fiber; 84mg Cholesterol; 243mg Sodium. Exchanges: 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 1/2 Fat. Classic Menu-Mailer Volume 14, Week 4
1 tablespoon olive oil 1/3 large red onion, chopped 1 garlic clove, minced 3/4 teaspoon cumin 1 (15-ounce) cans chickpeas, drained and rinsed 1/3 (15-ounce) can plum tomatoes, chopped 1 1/3 cups low sodium vegetable broth Chickpea Stew Day 3 - Serves 2 1/3 teaspoon dried thyme Red pepper flakes to taste 1 teaspoon honey 2 cups chopped kale (or spinach) 3 tablespoons freshly grated parmigiano-reggiano cheese COOKING INSTRUCTIONS: In a large pot, heat olive oil over medium heat and sauté onions and garlic for 5 minutes. Add the next 9 ingredients (cumin through kale) and simmer for 20 minutes. Serve soup with Parmigiano-Reggiano cheese. SERVING SUGGESTION: Sautéed yellow squash and zucchini. VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure tomatoes and vegetable broth are gluten free. NUTRITION: 150 Calories; 7g Fat (41.6% calories from fat); 10g Protein; 13g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 376mg Sodium. Exchanges: 0 Grain (Starch); 1 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates. 5 teaspoons olive oil 3/4 pound extra lean ground pork 1/3 large onion, chopped 1 garlic clove, minced 3/4 teaspoons cumin Sea salt and freshly ground pepper 1 teaspoon honey Pork Tacos with Carrot Apple Slaw Day 4 - Serves 2 3 tablespoons freshly chopped cilantro 1/3 small cabbage, shredded 2 carrots, grated 1/3 large apple, thinly sliced 1/3 small red onion, thinly sliced Juice of 1 lime 2 tortillas, warmed 1/3 avocado, peeled and chopped COOKING INSTRUCTIONS: In a large skillet heat 2 teaspoons olive oil over medium heat and sauté pork, onion, garlic, cumin, sea salt and freshly ground pepper to taste for 12 to 15 minutes until pork is cooked through.. In a medium bowl, add 3 teaspoons olive oil, honey, cilantro, cabbage, carrots, apple, onion, lime juice and sea salt and freshly ground pepper to taste. Stir to combine. Serve pork in tortilla, top with slaw and avocado. SERVING SUGGESTION: Relish tray of carrots and celery sticks, cucumber spears, cherry tomatoes, and black olives. VEGETARIAN: Use white beans instead of ground pork. GLUTEN FREE: Make sure tortillas are gluten free. NUTRITION: 280 Calories; 17g Fat (53.2% calories from fat); 4g Protein; 31g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 67mg Sodium. Exchanges: 1 Grain (Starch); 0 Lean Meat; 2 Vegetable; 1/2 Fruit; 3 1/2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 4
2 (6-ounce) halibut steaks (or any firm flesh white fish, fresh or frozen) 2 teaspoons olive oil Sea salt and freshly ground pepper to taste Roasted Fish with Herb Salsa Day 5 - Serves 2 COOKING INSTRUCTIONS: Preheat the oven to 375 degrees. 3 tablespoons freshly chopped parsley 3 tablespoons freshly chopped mint 3 tablespoons freshly chopped cilantro 2 teaspoons fresh lemon juice 1/3 cup plain Greek yogurt On a large baking sheet, add olive oil, fish and sea salt and freshly ground black pepper to taste and roast for 15 to 20 minutes until fish flakes easily with a fork. In a blender or food processor, add parsley, mint, cilantro, lemon juice, yogurt and sea salt and freshly ground black pepper to taste and blend 1 to 2 minutes until smooth. Serve fish with herb salsa. SERVING SUGGESTION: Brown rice and steamed broccoli. VEGETARIAN: Use eggplant instead of halibut. GLUTEN FREE: No changes necessary. NUTRITION: 296 Calories; 10g Fat (31.0% calories from fat); 48g Protein; 1g Carbohydrate; 1g Dietary Fiber; 73mg Cholesterol; 128mg Sodium. Exchanges: 7 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat. 3 teaspoons olive oil 3/4 pound beef chuck, cut into 1 inch cubes 1 medium onion, chopped 2 garlic cloves, chopped 2 teaspoons chipotle peppers in adobo, chopped 1 (4-ounce) cans green chilies Spicy Beef and Vegetable Soup Day 6 - Serves 2 1 teaspoon dried oregano 3/4 teaspoon cumin Red pepper flakes, to taste 1/3 (15-ounce) can plum tomatoes, chopped 2 1/3 cups low sodium chicken broth Sea salt and freshly ground pepper COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and sear beef 5 minutes per side until golden. In a large crock cooker, add beef, onions, garlic, chipotle peppers, green chilies, oregano, cumin, red pepper flakes, plum tomatoes, broth and sea salt and freshly ground black pepper to taste and cook on low for 8 hours until beef is cooked through. SERVING SUGGESTION: Baked russet potatoes and big spinach salad. VEGETARIAN: Use Portobello mushrooms instead of beef chuck and vegetable broth instead of chicken broth. GLUTEN FREE: Make sure green chilies, tomatoes and chicken broth are gluten free. NUTRITION: 455 Calories; 31g Fat (60.9% calories from fat); 37g Protein; 7g Carbohydrate; 1g Dietary Fiber; 87mg Cholesterol; 683mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 4 Fat. Classic Menu-Mailer Volume 14, Week 4
Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Lemon Chicken and Kale Stir-Fry, add shredded Brussels sprouts on the side Day 2: Steak and Arugula Salad, serve with sweet potato fries Day 3: Lemongrass Ginger Pork Soup, along with a big salad tossed with Leanne s basic vinaigrette Day 4: Pesto Turkey with Zucchini and Mushrooms, serve with baby spinach-beet salad Day 5: Lime Cayenne Shrimp with Sauteed Greens, add a side of Cauli-rice Day 6: Vegetable and Meatball Soup, with zucchini pasta SHOPPING LIST: MEAT/POULTRY/SEAFOOD Boneless skinless chicken thighs (1/2 pound) [D1] Chicken liver (1/2 pound) [D1] Flank steak [D2] Lean ground beef (1 pound) [D6] 1 (2-pound) pork tenderloin [D3] Ground turkey (1 pound) [D4] Shrimp, shelled and deveined (1 1/2 pounds) [D5] CONDIMENTS Coconut oil [D1] [D2] [D3] [D4] [D5] Olive oil [D4] [D5] **Additional [D1] [D2] [D6] Extra virgin olive oil [D2] **Additional [D3] [D4] Coconut aminos [D1] [D3] [D6] Sesame oil [D1] Apple cider vinegar [D2] Raw honey [D2] **Balsamic vinegar [D3] [D4] Volume 14, Week 4 PRODUCE Kale (2 cups) [D1] Arugula leaves (4 cups) [D2] Collard greens (4 cups) [D5] Garlic (12 cloves) [D1] [D2] [D3] [D5] **Additional [D3] Onion (2 small and 1/2 cup, chopped) [D1] [D3] [D4] Red onion (1/4 cup, chopped) [D2] Bell pepper (1 large) [D6] Red chili pepper (1 medium) [D3] Leeks (2 large) [D3] Lemongrass stalks (2 large) [D3] Zucchini (2 medium) [D4] **Additional [D6] Carrot (1 large) [D6] Celery (1 cup, chopped) [D6] Cherry tomatoes (1 cup, halved) [D2] Cauliflower (1 cup florets, chopped) [D6] **Additional [D5] Avocado (1 medium) [D2] Mushrooms (1 1/2 cups, chopped) [D4] Button mushrooms (1 cup, chopped) [D3] Apple (1 large) [D2] Limes (2 tablespoons, juice and 1 teaspoon, zest) [D5] Lemons (5 tablespoons, juice and 2 teaspoons, zest) [D1] [D4] Ginger (1 teaspoon plus 2 tablespoons, grated) [D2] [D3] Basil leaves (2 cups) [D4] **Lettuce (not iceberg-no nutrition) [D3] **Baby spinach [D4] **Salad veggies (your choice) [D3] **Beets (cooked or raw) [D4] **Brussels sprouts [D1] **Sweet potatoes [D2] CANNED GOODS Low sodium chicken broth (5 cups) [D3] **Additional [D1] Low sodium beef broth (4 cups) [D6] 1 (14-ounce) can diced tomatoes [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Red pepper flakes [D1] Cayenne pepper [D5] Dried thyme [D6] Garlic powder [D6] **Ground nutmeg [D1] **Chili powder [D2] **Dried basil [D3] **Dried oregano [D3] DRY GOODS Almonds (1/4 cup, chopped) [D2] Walnuts (1/4 cup, chopped) [D4] Coconut flour (1/4 cup) [D6] DAIRY/DAIRY CASE **Grass fed butter [D1] 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 4
1 tablespoon coconut oil 1/2 pound boneless skinless chicken thighs, chopped 1/2 pound chicken liver, chopped 1 small onion, chopped 2 cloves garlic, minced Lemon Chicken and Kale Stir-Fry Day 1 - Serves 4 2 teaspoons red pepper flakes 2 teaspoons lemon zest 2 tablespoons lemon juice 4 tablespoons coconut aminos 2 teaspoons sesame oil 2 cups chopped kale COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the chicken, chicken liver, onion and garlic and cook for 10 minutes, until chicken is brown. To the skillet, add the remaining 7 ingredients (salt and pepper through kale) and cook for 10 minutes, until vegetables are tender. Serve warm. SERVING SUGGESTION: Shredded Brussels sprouts. (Cut large Brussels sprouts in half lengthwise then place on a clean surface, cut sides down, and thinly slice; stir-fry in olive oil and grass fed butter over medium heat until almost tender. Add a little chicken broth, cover and simmer for 3 minutes or until tender; toss with salt and pepper to taste and a dash of ground nutmeg.) NUTRITION: 153 Calories; 8g Fat (46.8% calories from fat); 12g Protein; 9g Carbohydrate; 1g Dietary Fiber; 249mg Cholesterol; 61mg Sodium. Exchanges: 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat. 1 pound flank steak 1 teaspoon coconut oil 1 small clove garlic, minced 4 cups arugula leaves 1 cup halved cherry tomatoes 1/4 cup chopped red onion Steak and Arugula Salad Day 2 - Serves 4 1 medium avocado, peeled and sliced 1 large apple, cored and sliced 1/4 cup chopped almonds 1/4 cup extra virgin olive oil 1/4 cup apple cider vinegar 1 medium clove garlic, minced 1 teaspoon grated ginger 1 teaspoon raw honey COOKING INSTRUCTIONS: Heat grill to high heat. Rub steak with salt and pepper, coconut oil and garlic. Place steak on the grill and cook for 10 minutes, until steak is to desired doneness. In a large bowl add the next 6 ingredients (arugula through almonds). In a bender, add the remaining ingredients and blend until smooth. Cut up steak and add to the salad. Pour dressing over the salad, toss and serve. SERVING SUGGESTION: Sweet potato fries (peel sweet potatoes and cut into fries ; toss with olive oil and bake on a cookie sheet in a preheated 425-degree oven, turning once, until tender; season to taste with salt, pepper and chili powder). NUTRITION: 511 Calories; 39g Fat (67.2% calories from fat); 26g Protein; 17g Carbohydrate; 4g Dietary Fiber; 58mg Cholesterol; 95mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 6 Fat; 0 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 4
1 tablespoon coconut oil 1 (2-pound) pork tenderloin, cubed 3 cloves garlic, minced 2 large leeks, chopped 2 tablespoons grated ginger 2 tablespoons coconut aminos Lemongrass Ginger Pork Soup Day 3 - Serves 4 1/2 cup chopped onion 1 cup chopped button mushrooms 1 medium red chili pepper, chopped 5 cups low sodium chicken broth 2 large lemongrass stalks COOKING INSTRUCTIONS: In a large pot over medium heat, heat coconut oil. To the pot, add the pork, garlic and leeks. Cook for 10 minutes, until pork is brown. To the pot, add the remaining ingredients (ginger through lemongrass) and stir. Bring soup to a boil, then reduce heat to low. Cover and cook for 15 minutes, until pork is cooked through and vegetables are tender. Discard lemongrass and serve warm. SERVING SUGGESTIONS: A big salad tossed with Leanne s basic vinaigrette. (In a large bowl, toss together torn lettuce (not iceberg-no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.) NUTRITION: 167 Calories; 4g Fat (22.2% calories from fat); 19g Protein; 15g Carbohydrate; 2g Dietary Fiber; 9mg Cholesterol; 667mg Sodium. Exchanges: 0 Grain (Starch); 2 Lean Meat; 2 Vegetable; 1/2 Fat. 1 tablespoon coconut oil 1 pound ground turkey 2 medium zucchini, chopped 1 1/2 cups chopped mushrooms 1 small onion, sliced Pesto Turkey with Zucchini and Mushrooms Day 4 - Serves 4 2 cups basil leaves 1/4 cup chopped walnuts 1/4 cup olive oil 3 cloves garlic 3 tablespoons lemon juice COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the turkey and cook for 5 minutes, until brown. To the skillet, add the zucchini, mushrooms and onion. Cook for 10 minutes, until turkey is cooked through and vegetables are tender. In a large blender, add the remaining ingredients (basil through lemon juice) and blend until smooth. Pour pesto over the turkey and vegetables and stir. Simmer on low heat for 5 minutes, until pesto is heated through. Serve warm. SERVING SUGGESTION: Baby spinach-beet salad. (Remove stems from baby spinach; roughly slice then place in a large bowl. Slice cooked or raw beets into matchsticks and arrange over baby spinach. Drizzle with extra virgin olive oil and balsamic vinegar.) NUTRITION: 404 Calories; 31g Fat (67.5% calories from fat); 24g Protein; 9g Carbohydrate; 3g Dietary Fiber; 90mg Cholesterol; 112mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 4 Fat. Paleo Menu-Mailer Volume 14, Week 4
1 1/2 pounds shelled and deveined shrimp 2 tablespoons lime juice 1 teaspoon grated lime zest 2 tablespoons olive oil Lime Cayenne Shrimp with Sauteed Greens COOKING INSTRUCTIONS: Preheat oven to 350 degrees. Day 5 - Serves 4 2 cloves garlic, minced 2 teaspoons cayenne pepper 1 tablespoon coconut oil 4 cups chopped collard greens Place shrimp in a large resealable freezer bag. In a small bowl mix the next 6 ingredients (lime juice through salt and pepper). Pour sauce over the shrimp and close bag. Refrigerate for 2 to 4 hours. Place shrimp in a large baking dish. Place in oven and bake for 15 minutes, until shrimp is pink and curled into a "c" shape. In a large skillet over medium heat, heat coconut oil. To the skillet add the collard greens and sea salt and freshly ground black pepper to taste. Cover skillet and reduce heat to low. Cook for 5 minutes, until greens are wilted. Serve shrimp with collard greens. SERVING SUGGESTION: Cauli-rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice until tender; drain; salt and pepper to taste and fluff with a fork). NUTRITION: 288 Calories; 13g Fat (42.4% calories from fat); 35g Protein; 5g Carbohydrate; 2g Dietary Fiber; 259mg Cholesterol; 260mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat. 1 pound lean ground beef 1/4 cup coconut flour 1 teaspoon dried thyme 1 teaspoon garlic powder 2 large onions, sliced Vegetables and Meatball Soup Day 6 - Serves 4 1 large carrot, chopped 1 cups cauliflower florets, chopped 1 cup chopped celery 1 large bell pepper, chopped 1 (14-ounce) can diced tomatoes 4 cups low sodium beef broth 4 tablespoons coconut aminos COOKING INSTRUCTIONS: In a large bowl, add the first 5 ingredients (beef through garlic powder). Mix the beef mixture well, and form into meatballs. In a large crock cooker, add the next 6 ingredients (onions through tomatoes) and meatballs. Pour the broth and coconut aminos over the meatballs and cover. Cook on LOW for 7 hours, until meatballs are tender and cooked through. Serve warm. SERVING SUGGESTION: Zucchini pasta (julienne or cut large zucchini lengthwise into thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slight limp). NUTRITION: 425 Calories; 24g Fat (50.1% calories from fat); 35g Protein; 18g Carbohydrate; 5g Dietary Fiber; 85mg Cholesterol; 500mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 2 Vegetable; 3 Fat. Paleo Menu-Mailer Volume 14, 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 14, Week 4
Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Lemon Chicken and Kale Stir-Fry, add shredded Brussels sprouts on the side Day 2: Steak and Arugula Salad, serve with sweet potato fries Day 3: Lemongrass Ginger Pork Soup, along with a big salad tossed with Leanne s basic vinaigrette Day 4: Pesto Turkey with Zucchini and Mushrooms, serve with baby spinach-beet salad Day 5: Lime Cayenne Shrimp with Sauteed Greens, add a side of Cauli-rice Day 6: Vegetable and Meatball Soup, with zucchini pasta SHOPPING LIST: MEAT/POULTRY/SEAFOOD Boneless skinless chicken thighs (1/4 pound) [D1] Chicken liver (1/4 pound) [D1] Flank steak [D2] Lean ground beef (1/2 pound) [D6] 1 (1-pound) pork tenderloin [D3] Ground turkey (1/2 pound) [D4] Shrimp, shelled and deveined (3/4 pound) [D5] CONDIMENTS Coconut oil [D1] [D2] [D3] [D4] [D5] Olive oil [D4] [D5] **Additional [D1] [D2] [D6] Extra virgin olive oil [D2] **Additional [D3] [D4] Coconut aminos [D1] [D3] [D6] Sesame oil [D1] Apple cider vinegar [D2] Raw honey [D2] **Balsamic vinegar [D3] [D4] Volume 14, Week 4 PRODUCE Kale (1 cup) [D1] Arugula leaves (2 cups) [D2] Collard greens (2 cups) [D5] Garlic (6 cloves) [D1] [D2] [D3] [D5] **Additional [D3] Onion (1 small and 1/4 cup, chopped) [D1] [D3] [D4] Red onion (2 tablespoons, chopped) [D2] Bell pepper (1/2 large) [D6] Red chili pepper (1/2 medium) [D3] Leeks (1 large) [D3] Lemongrass stalks (1 large) [D3] Zucchini (1 medium) [D4] **Additional [D6] Carrot (1/2 large) [D6] Celery (1/2 cup, chopped) [D6] Cherry tomatoes (1/2 cup, halved) [D2] Cauliflower (1/2 cup florets, chopped) [D6] **Additional [D5] Avocado (1/2 medium) [D2] Mushrooms (3/4 cup, chopped) [D4] Button mushrooms (1/2 cup, chopped) [D3] Apple (1/2 large) [D2] Limes (1 tablespoon, juice and 1/2 teaspoon, zest) [D5] Lemons (2 1/2 tablespoons, juice and 1 teaspoon, zest) [D1] [D4] Ginger (1/2 teaspoon plus 1 tablespoon, grated) [D2] [D3] Basil leaves (1 cup) [D4] **Lettuce (not iceberg-no nutrition) [D3] **Baby spinach [D4] **Salad veggies (your choice) [D3] **Beets (cooked or raw) [D4] **Brussels sprouts [D1] **Sweet potatoes [D2] CANNED GOODS Low sodium chicken broth (2 1/2 cups) [D3] **Additional [D1] Low sodium beef broth (2 cups) [D6] 1/2 (14-ounce) can diced tomatoes [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Red pepper flakes [D1] Cayenne pepper [D5] Dried thyme [D6] Garlic powder [D6] **Ground nutmeg [D1] **Chili powder [D2] **Dried basil [D3] **Dried oregano [D3] DRY GOODS Almonds (2 tablespoons, chopped) [D2] Walnuts (2 tablespoons, chopped) [D4] Coconut flour (2 tablespoons) [D6] DAIRY/DAIRY CASE **Grass fed butter [D1] 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 4
1/2 tablespoon coconut oil 1/4 pound boneless skinless chicken thighs, chopped 1/4 pound chicken liver, chopped 1/2 small onion, chopped 1 clove garlic, minced Lemon Chicken and Kale Stir-Fry Day 1 - Serves 2 1 teaspoon red pepper flakes 1 teaspoon lemon zest 1 tablespoon lemon juice 2 tablespoons coconut aminos 1 teaspoon sesame oil 1 cup chopped kale COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the chicken, chicken liver, onion and garlic and cook for 10 minutes, until chicken is brown. To the skillet, add the remaining 7 ingredients (salt and pepper through kale) and cook for 10 minutes, until vegetables are tender. Serve warm. SERVING SUGGESTION: Shredded Brussels sprouts. (Cut large Brussels sprouts in half lengthwise then place on a clean surface, cut sides down, and thinly slice; stir-fry in olive oil and grass fed butter over medium heat until almost tender. Add a little chicken broth, cover and simmer for 3 minutes or until tender; toss with salt and pepper to taste and a dash of ground nutmeg.) NUTRITION: 153 Calories; 8g Fat (46.8% calories from fat); 12g Protein; 9g Carbohydrate; 1g Dietary Fiber; 249mg Cholesterol; 61mg Sodium. Exchanges: 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat. 1/2 pound flank steak 1/2 teaspoon coconut oil 1/2 small clove garlic, minced 2 cups arugula leaves 1/2 cup halved cherry tomatoes 2 tablespoons chopped red onion Steak and Arugula Salad Day 2 - Serves 2 1/2 medium avocado, peeled and sliced 1/2 large apple, cored and sliced 2 tablespoons chopped almonds 2 tablespoons extra virgin olive oil 2 tablespoons apple cider vinegar 1/2 medium clove garlic, minced 1/2 teaspoon grated ginger 1/2 teaspoon raw honey COOKING INSTRUCTIONS: Heat grill to high heat. Rub steak with salt and pepper, coconut oil and garlic. Place steak on the grill and cook for 10 minutes, until steak is to desired doneness. In a large bowl add the next 6 ingredients (arugula through almonds). In a bender, add the remaining ingredients and blend until smooth. Cut up steak and add to the salad. Pour dressing over the salad, toss and serve. SERVING SUGGESTION: Sweet potato fries (peel sweet potatoes and cut into fries ; toss with olive oil and bake on a cookie sheet in a preheated 425-degree oven, turning once, until tender; season to taste with salt, pepper and chili powder). NUTRITION: 511 Calories; 39g Fat (67.2% calories from fat); 26g Protein; 17g Carbohydrate; 4g Dietary Fiber; 58mg Cholesterol; 95mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 6 Fat; 0 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 4
1/2 tablespoon coconut oil 1 (1-pound) pork tenderloin, cubed 1 1/2 cloves garlic, minced 1 large leek, chopped 1 tablespoon grated ginger 1 tablespoon coconut aminos Lemongrass Ginger Pork Soup Day 3 - Serves 2 1/4 cup chopped onion 1/2 cup chopped button mushrooms 1/2 medium red chili pepper, chopped 2 1/2 cups low sodium chicken broth 1 large lemongrass stalk COOKING INSTRUCTIONS: In a large pot over medium heat, heat coconut oil. To the pot, add the pork, garlic and leeks. Cook for 10 minutes, until pork is brown. To the pot, add the remaining ingredients (ginger through lemongrass) and stir. Bring soup to a boil, then reduce heat to low. Cover and cook for 15 minutes, until pork is cooked through and vegetables are tender. Discard lemongrass and serve warm. SERVING SUGGESTIONS: A big salad tossed with Leanne s basic vinaigrette. (In a large bowl, toss together torn lettuce (not iceberg-no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.) NUTRITION: 167 Calories; 4g Fat (22.2% calories from fat); 19g Protein; 15g Carbohydrate; 2g Dietary Fiber; 9mg Cholesterol; 667mg Sodium. Exchanges: 0 Grain (Starch); 2 Lean Meat; 2 Vegetable; 1/2 Fat. 1/2 tablespoon coconut oil 1/2 pound ground turkey 1 medium zucchini, chopped 3/4 cup chopped mushrooms 1/2 small onion, sliced Pesto Turkey with Zucchini and Mushrooms Day 4 - Serves 2 1 cup basil leaves 2 tablespoons chopped walnuts 2 tablespoons olive oil 1 1/2 cloves garlic 1 1/2 tablespoons lemon juice COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the turkey and cook for 5 minutes, until brown. To the skillet, add the zucchini, mushrooms and onion. Cook for 10 minutes, until turkey is cooked through and vegetables are tender. In a large blender, add the remaining ingredients (basil through lemon juice) and blend until smooth. Pour pesto over the turkey and vegetables and stir. Simmer on low heat for 5 minutes, until pesto is heated through. Serve warm. SERVING SUGGESTION: Baby spinach-beet salad. (Remove stems from baby spinach; roughly slice then place in a large bowl. Slice cooked or raw beets into matchsticks and arrange over baby spinach. Drizzle with extra virgin olive oil and balsamic vinegar.) NUTRITION: 404 Calories; 31g Fat (67.5% calories from fat); 24g Protein; 9g Carbohydrate; 3g Dietary Fiber; 90mg Cholesterol; 112mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 4 Fat. Paleo Menu-Mailer Volume 14, Week 4
3/4 pound shelled and deveined shrimp 1 tablespoon lime juice 1/2 teaspoon grated lime zest 1 tablespoon olive oil Lime Cayenne Shrimp with Sauteed Greens COOKING INSTRUCTIONS: Preheat oven to 350 degrees. Day 5 - Serves 2 1 clove garlic, minced 1 teaspoon cayenne pepper 1/2 tablespoon coconut oil 2 cups chopped collard greens Place shrimp in a large resealable freezer bag. In a small bowl mix the next 6 ingredients (lime juice through salt and pepper). Pour sauce over the shrimp and close bag. Refrigerate for 2 to 4 hours. Place shrimp in a large baking dish. Place in oven and bake for 15 minutes, until shrimp is pink and curled into a "c" shape. In a large skillet over medium heat, heat coconut oil. To the skillet add the collard greens and sea salt and freshly ground black pepper to taste. Cover skillet and reduce heat to low. Cook for 5 minutes, until greens are wilted. Serve shrimp with collard greens. SERVING SUGGESTION: Cauli-rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice until tender; drain; salt and pepper to taste and fluff with a fork). NUTRITION: 288 Calories; 13g Fat (42.4% calories from fat); 35g Protein; 5g Carbohydrate; 2g Dietary Fiber; 259mg Cholesterol; 260mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat. 1/2 pound lean ground beef 2 tablespoons coconut flour 1/2 teaspoon dried thyme 1/2 teaspoon garlic powder 1 large onion, sliced Vegetables and Meatball Soup Day 6 - Serves 2 1/2 large carrot, chopped 1/2 cup cauliflower florets, chopped 1/2 cup chopped celery 1/2 large bell pepper, chopped 1/2 (14-ounce) can diced tomatoes 2 cups low sodium beef broth 2 tablespoons coconut aminos COOKING INSTRUCTIONS: In a large bowl, add the first 5 ingredients (beef through garlic powder). Mix the beef mixture well, and form into meatballs. In a large crock cooker, add the next 6 ingredients (onions through tomatoes) and meatballs. Pour the broth and coconut aminos over the meatballs and cover. Cook on LOW for 7 hours, until meatballs are tender and cooked through. Serve warm. SERVING SUGGESTION: Zucchini pasta (julienne or cut large zucchini lengthwise into thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slight limp). NUTRITION: 425 Calories; 24g Fat (50.1% calories from fat); 35g Protein; 18g Carbohydrate; 5g Dietary Fiber; 85mg Cholesterol; 500mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 2 Vegetable; 3 Fat. Paleo Menu-Mailer Volume 14, 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 14, Week 4
Low Carb Menu-Mailer Shopping List Four Servings MENU: Day 1: Spinach Stuffed Chicken with a Cheesy Crust, serve steamed green beans and baby carrots Day 2: Steak with Wilted Kale, along with Faux-tay-toes Day 3: Garlic Honey Pork and Peppers, add a tossed green salad Day 4: Seared Salmon with Artichokes, serve steamed broccoli and Cauli-rice Day 5: Roasted Turkey and Veggies, with a side of Faux-taytoes Day 6: Cheesy Broccoli and Chicken, add a side of turnip fries SHOPPING LIST: MEAT/POULTRY/SEAFOOD 4 (6-ounce) boneless skinless chicken breast halves [D1] Boneless skinless chicken thighs (8 medium) [D6] Skinless turkey breast (1 1/2 pound) [D5] Beef top sirloin steak (1 1/2 pounds) [D2] Lean pork tenderloin (1 1/2 pounds) [D3] 4 (6-ounce) salmon fillets [D4] Bacon (2 slices) [D6] CONDIMENTS Olive oil [D2] [D3] [D4] [D5] **Additional [D6] Dijon mustard (2 tablespoons) [D2] Low sodium soy sauce [D3] Honey [D3] **Low carb salad dressing [D3] Volume 14, Week 4 PRODUCE Baby kale (1/4 cup) [D2] Garlic (8 cloves) [D1] [D3] [D5] Onion (1 cup, chopped) [D5] Red onion (1 medium and 1 cup, sliced) [D1] [D4] Chives (1 tablespoon, chopped) [D6] Red bell pepper (1 cup, strips) [D3] Yellow bell pepper (1 cup, strips) [D3] Green bell pepper (1 cup, strips) [D3] Sun-dried tomatoes (1/2 cup, chopped) [D4] Mushrooms (4 cups, sliced) [D1] [D3] [D6] Broccoli florets (3 cups) [D6] Carrot (1/2 cup, chopped) [D5] Celery (1/2 cup, chopped) [D5] Lemon (3 tablespoons, juice) [D3] **Lettuce (not iceberg) [D3] **Salad veggies (your choice) [D3] **Cauliflower [D2] [D4] [D5] **Broccoli [D4] **Green beans [D1] **Carrots [D1] **Turnips [D6] CANNED GOODS Low sodium chicken broth (1 (14.5-ounce) can plus 1 1/3 cup) [D1] [D5] [D6] Low sodium beef broth (1 cup) [D2] Artichoke hearts (1/2 cup, chopped) [D4] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) [D2] Garlic powder [D2] [D5] **Additional [D6] Dried Italian herbs [D3] Red pepper flakes [D3] Cayenne pepper [D5] Dried thyme [D5] Dried rosemary [D5] DRY GOODS Cornstarch (1 teaspoon) [D3] DAIRY/DAIRY CASE Skim milk (1/2 cup) [D6] Unsalted butter (3 tablespoons, 1 teaspoon) [D1] [D2] Light sour cream (1 cup) [D1] Shredded reduced fat cheddar cheese (4-ounces) [D1] Sliced reduced fat Monterey jack cheese (2-ounces) [D6] **Butter [D2] [D5] **Cream cheese [D2] [D5] FREEZER Frozen spinach (8-ounces) [D1] GLUTEN FREE Chicken broth [D1] [D5] [D6] Beef broth [D2] Mustard [D2] Soy sauce [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. Low Carb Menu-Mailer Volume 14, Week 4