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 Chicken with Feta and Olive Sauce, serve with steamed Brussels sprouts and mashed potatoes Day 2: Beef and Broccoli Stir Fry, add a side of brown rice Day 3: Zucchini, Lemon and Feta Frittata, along with a big salad Day 4: Linguine with Spicy Sauce, serve with a caprese salad Day 5: Fish Stew, add baked sweet potatoes Day 6: Pork and Pepper Stew, with a mixed baby greens salad on the side SHOPPING LIST: MEAT/POULTRY/SEAFOOD 6 boneless skinless chicken breasts [D1] Skirt steak (2 pounds) [D2] Spicy sausage (6 links) [D4] Pork shoulder (2 pounds) [D6] Halibut, or any firm flesh white fish (2 pounds, fresh or frozen) [D5] CONDIMENTS Olive oil [D1] [D2] [D4] [D5] [D6] **Additional [D4] Pitted olives (1/2 cup) [D1] White wine (1 cup, or use low sodium fish broth and 1/2 cup, or use chicken broth) [D5] [D6] **Salad dressing [D3] **Balsamic vinegar [D4] **Red wine vinaigrette [D6] DRY GOODS Linguine (1 pound) [D4] **Brown rice [D2] Volume 14, Week 6 PRODUCE Garlic (14 cloves) [D2] [D4] [D5] [D6] Onion (1 large) [D3] Red onion (1 large) [D6] **Additional [D6] Scallions (6 medium) [D2] Shallots (2 large) [D5] Bell peppers (6 of any color) [D6] Red chilies (2 medium) [D2] Serrano Chile, fresh (1 medium) [D4] Ginger (1 tablespoon, grated) [D2] Broccoli (2 pounds, chopped) [D2] Zucchini (4 large) [D3] Cherry tomatoes (1 cup) [D5] Russet potatoes (4 large) [D6] Lemon (1 large, juiced and 2 teaspoons, zest) [D1] [D3] Basil (1/2 cup, chopped) [D2] **Additional [D4] Parsley (1/2 cup, chopped) [D5] **Lettuce (not iceberg) [D3] **Mixed baby greens [D6] **Salad veggies [D3] **Avocado [D6] **Beefsteak tomatoes [D4] **Cucumber [D6] **Brussels sprouts [D1] **Russet potatoes [D1] CANNED GOODS Low sodium chicken broth (2 1/2 cup) [D2] [D6] Low sodium fish broth (2 cups plus 1 cup, if not using white wine OR use vegetable broth) [D5] 1 (28-ounce) can plum tomatoes [D4] 1 (15-ounce) can plum tomatoes [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Oregano [D1] Dried dill [D3] Red pepper flakes [D5] Cayenne pepper [D6] DAIRY/DAIRY CASE Eggs (8 large) [D3] Milk (1 cup) [D3] Plain Greek yogurt (1 cup) [D1] Feta cheese (1 1/4 cup) [D1] [D3] Parmigiano-Reggiano cheese (1/2 cup, freshly grated) [D4] **Mozzarella cheese, sliced [D4] FREEZER Halibut, or any other firm fleshed white fish (2 pounds, fresh or frozen) [D5] VEGETARIAN Non-breaded faux chicken patties [D1] Vegetarian steak strips [D2] Vegetable broth [D2] [D5] [D6] Soy sausage [D4] Eggplant [D5] White beans [D6] GLUTEN FREE Pitted olives [D1] Chicken broth [D2] [D6] Fish broth [D5] White wine [D5] [D6] Canned tomatoes [D4] [D6] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Classic Menu-Mailer Volume 14, Week 6
3 tablespoons olive oil Juice of 1 lemon (divided) 6 boneless skinless chicken breasts cut into 2 inch cubes Grilled Chicken with Feta and Olive Sauce Day 1 - Serves 6 Prep time: 15 minutes, plus 20 minutes to marinate Cook time: 20 minutes 1 cup plain Greek yogurt 1/2 cup feta cheese 1 tablespoon oregano 1/2 cup pitted olives COOKING INSTRUCTIONS: On a large platter, add olive oil, juice of 1/2 lemon, sea salt and freshly ground pepper to taste and chicken breasts. Place in the refrigerator for 20 minutes. In a blender or food processor, add yogurt, feta, oregano, olives, juice of 1/2 lemon and sea salt and freshly ground black pepper to taste and blend 1 to 2 minutes until smooth. On an indoor grill, grill chicken breasts for 8 minutes per side until chicken is cooked through. Serve with feta and olive sauce. SERVING SUGGESTION: Steamed Brussels sprouts and mashed potatoes. VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: Make sure olives are gluten free. NUTRITION: 289 Calories; 21g Fat (65.6% calories from fat); 22g Protein; 3g Carbohydrate; 1g Dietary Fiber; 143mg Cholesterol; 141mg Sodium. Exchanges: 3 Lean Meat; 1/2 Vegetable; 2 1/2 Fat; 0 Other Carbohydrates. 3 tablespoons olive oil 2 pounds skirt steak 3 garlic cloves, chopped 2 red chilies, thinly sliced 1 tablespoon freshly grated ginger Beef and Broccoli Stir Fry Day 2 - Serves 6 Sea salt and freshly ground black pepper 2 pounds broccoli, chopped 1/2 cup low sodium chicken broth 6 scallions, thinly sliced (only the light green and white parts) 1/2 cup freshly chopped basil Cook time: 20 minutes COOKING INSTRUCTIONS: In a large skillet heat 2 tablespoons olive oil over medium heat and sauté steak 2 minutes, add garlic, chilies, ginger, sea salt and freshly ground pepper to taste and sauté 5 minutes. Remove from heat and place on a large platter. Add 1 tablespoon olive oil, broccoli, chicken broth, scallions to skillet and cook over medium high heat 5 to 7 minutes until broccoli is fork tender, return beef to pan and cook 2 minutes until stir fry is warm. Top with basil and serve. SERVING SUGGESTION: Brown rice. VEGETARIAN: Use vegetarian steak strips instead of skirt steak and vegetable broth instead of chicken broth. GLUTEN FREE: Make sure chicken broth is gluten free. NUTRITION: 375 Calories; 23g Fat (54.6% calories from fat); 34g Protein; 9g Carbohydrate; 4g Dietary Fiber; 77mg Cholesterol; 178mg Sodium. Exchanges: 4 1/2 Lean Meat; 1 1/2 Vegetable; 2 Fat. Classic Menu-Mailer Volume 14, Week 6
3 tablespoons olive oil 1 large onion, chopped 4 large zucchini, grated 2 teaspoons lemon zest Zucchini, Lemon and Feta Frittata Day 3 - Serves 6 1 tablespoon dried dill 8 eggs 1 cup milk 3/4 cup feta cheese, crumbled Prep time: 15 minutes Cook time: 20 minutes COOKING INSTRUCTIONS: In a large pot, heat 2 tablespoons olive oil over medium heat and sauté onions and zucchini 5 to 7 minutes until vegetables are soft. Add lemon zest, dill, sea salt and freshly ground pepper to taste and sauté 2 minutes. In a large bowl, add eggs, milk and sea salt and freshly ground pepper to taste. Whisk to combine. Add vegetables and stir to combine. In a large skillet heat 1 tablespoon olive oil over low heat, pour in frittata and cook 3 to 4 minutes, place under broiler 5 to 6 minutes until frittata is golden and set. SERVING SUGGESTION: A big salad (lettuce not iceberg-, salad veggies, and salad dressing). VEGETARIAN: No changes necessary. GLUTEN FREE: No changes necessary. NUTRITION: 260 Calories; 19g Fat (64.8% calories from fat); 14g Protein; 9g Carbohydrate; 2g Dietary Fiber; 305mg Cholesterol: 328 mg Sodium. Exchanges: 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Non- Fat Milk: 2 1/2 Fat. 3 tablespoons olive oil 6 spicy sausages cut into 2 inch cubes 5 garlic cloves, minced 1 fresh Serrano Chile, seeded and chopped 1 (28-ounce) can plum tomatoes, chopped Cook time: 25 minutes Linguine with Spicy Sauce Day 4 - Serves 6 Sea salt and freshly ground pepper 1 pound linguine, cooked according to package directions 1/2 cup freshly grated Parmigiano-Reggiano cheese COOKING INSTRUCTIONS: In a large pot heat olive oil over medium heat and sauté sausages and garlic for 5 minutes. Add Chile, tomatoes, sea salt and freshly ground black pepper to taste and simmer for 20 minutes. Serve with pasta and sprinkle with Parmigiano-Reggiano cheese. SERVING SUGGESTION: Caprese salad (layer sliced beefsteak tomatoes, sliced Mozzarella cheese and fresh basil leaves; sprinkle with olive oil and balsamic vinegar). VEGETARIAN: Use soy sausage instead of spicy sausage. GLUTEN FREE: Make sure plum tomatoes are gluten free. NUTRITION: 64 Calories; 7g Fat (93.4% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol, 1mg Sodium. Exchanges: 0 Vegetable; 1 1/2 Fat. Classic Menu-Mailer Volume 14, Week 6
3 tablespoons olive oil 2 large shallots, minced 2 garlic cloves, minced 1 teaspoon red pepper flakes (or to taste) 1 cup cherry tomatoes 1/2 cup freshly chopped parsley Fish Stew Day 5 - Serves 6 2 cups low sodium fish broth (or low sodium vegetable broth) 1 cup white wine (or low sodium fish broth) 2 pounds halibut (or any firm flesh white fish, fresh or frozen) cut into 2 inch cubes Cook time: 20 minutes COOKING INSTRUCTIONS: In a large pot, heat olive oil over medium heat and sauté shallots and garlic 5 minutes, add red pepper flakes, tomatoes, parsley, fish broth, wine and fish and simmer 15 minutes. SERVING SUGGESTION: Baked sweet potatoes. VEGETARIAN: Use eggplant instead of halibut and vegetable broth instead of fish. GLUTEN FREE: Make sure fish broth and wine are gluten free. NUTRITION: 264 Calories; 10g Fat (40.1% calories from fat); 32g Protein; 3g Carbohydrate; trace Dietary Fiber; 48mg Cholesterol; 89mg Sodium. Exchanges: 4 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat. 3 tablespoons olive oil 2 pounds pork shoulder, cut into 2 inch cubes 1 large red onion, chopped 4 garlic cloves, minced 1/2 teaspoon cayenne pepper (or to taste) Prep time: 15 minutes Cook time: 8 hours Pork and Pepper Stew Day 6 - Serves 6 6 bell peppers, (any color) seeded and chopped 1 (15-ounce) can plum tomatoes, chopped 4 large Russet potatoes cut into 1 inch cubes 2 cups low sodium chicken broth 1/2 cup white wine (or low sodium chicken broth) Sea salt and freshly ground black pepper COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and sear pork 5 minutes per side until golden. In a large crock cooker, add pork, onions, garlic, cayenne pepper, peppers, tomatoes, potatoes, broth, wine and sea salt and freshly ground pepper to taste and cook on low for 8 hours until pork is cooked through. SERVING SUGGESTION: Mixed baby greens salad (mixed baby greens, sliced red onion, avocado, tomatoes, cucumber, tossed with red wine vinaigrette). VEGETARIAN: Used white beans instead of pork and use vegetable broth instead of chicken. GLUTEN FREE: Make sure tomatoes, chicken broth and wine are gluten free. NUTRITION: 468 Calories; 28g Fat (54.2% calories from fat); 26g Protein; 26g Carbohydrate; 4g Dietary Fiber; 81mg Cholesterol; 256mg Sodium. Exchanges: 1 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 4 Fat Classic Menu-Mailer Volume 14, Week 6
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Grilled Chicken with Feta and Olive Sauce, serve with steamed Brussels sprouts and mashed potatoes Day 2: Beef and Broccoli Stir Fry, add a side of brown rice Day 3: Zucchini, Lemon and Feta Frittata, along with a big salad Day 4: Linguine with Spicy Sauce, serve with a caprese salad Day 5: Fish Stew, add baked sweet potatoes Day 6: Pork and Pepper Stew, with a mixed baby greens salad on the side SHOPPING LIST: MEAT/POULTRY/SEAFOOD 2 boneless skinless chicken breasts [D1] Skirt steak (3/4 pound) [D2] Spicy sausage (2 links) [D4] Pork shoulder (3/4 pound) [D6] Halibut, or any firm flesh white fish (3/4 pound, fresh or frozen) [D5] CONDIMENTS Olive oil [D1] [D2] [D4] [D5] [D6] **Additional [D4] Pitted olives [D1] White wine (1/3 cup, or use low sodium fish broth and 3 tablespoons, or use chicken broth) [D5] [D6] **Salad dressing [D3] **Balsamic vinegar [D4] **Red wine vinaigrette [D6] DRY GOODS Linguine (1/3 pound) [D4] **Brown rice [D2] Volume 14, Week 6 PRODUCE Garlic (5 cloves) [D2] [D4] [D5] [D6] Onion (1/3 large) [D3] Red onion (1/3 large) [D6] **Additional [D6] Scallions (2 medium) [D2] Shallots (1 medium) [D5] Bell peppers (2 of any color) [D6] Red chilies (1 medium) [D2] Serrano Chile, fresh (1/3 medium) [D4] Ginger (1 teaspoon, grated) [D2] Broccoli (3/4 pound, chopped) [D2] Zucchini (1 1/2 large) [D3] Cherry tomatoes (1/3 cup) [D5] Russet potatoes (2 medium) [D6] Lemon (1/3 large, juiced and 3/4 teaspoon, zest) [D1] [D3] Basil (3 tablespoons, chopped) [D2] **Additional [D4] Parsley (3 tabelspoons, chopped) [D5] **Lettuce (not iceberg) [D3] **Mixed baby greens [D6] **Salad veggies [D3] **Avocado [D6] **Beefsteak tomatoes [D4] **Cucumber [D6] **Brussels sprouts [D1] **Russet potatoes [D1] CANNED GOODS Low sodium chicken broth (3/4 cup) [D2] [D6] Low sodium fish broth (3/4 cup plus 1/3 cup, if not using white wine OR use vegetable broth) [D5] 1/3 (28-ounce) can plum tomatoes [D4] 1/3 (15-ounce) can plum tomatoes [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Oregano [D1] Dried dill [D3] Red pepper flakes [D5] Cayenne pepper [D6] DAIRY/DAIRY CASE Eggs (3 large) [D3] Milk (1/3 cup) [D3] Plain Greek yogurt (1/3 cup) [D1] Feta cheese (3/4 cup) [D1] [D3] Parmigiano-Reggiano cheese (3 tablespoons, freshly grated) [D4] **Mozzarella cheese, sliced [D4] FREEZER Halibut, or any other firm fleshed white fish (3/4 pound, fresh or frozen) [D5] VEGETARIAN Non-breaded faux chicken patties [D1] Vegetarian steak strips [D2] Vegetable broth [D2] [D5] [D6] Soy sausage [D4] Eggplant [D5] White beans [D6] GLUTEN FREE Pitted olives [D1] Chicken broth [D2] [D6] Fish broth [D5] White wine [D5] [D6] Canned tomatoes [D4] [D6] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Classic Menu-Mailer Volume 14, Week 6
1 tablespoon olive oil Juice of 1/3 lemon (divided) 2 boneless skinless chicken breasts cut into 2 inch cubes Grilled Chicken with Feta and Olive Sauce Day 1 - Serves 2 Prep time: 15 minutes, plus 20 minutes to marinate Cook time: 20 minutes 1/3 cup plain Greek yogurt 3 tablespoons feta cheese 1 teaspoon oregano 3 tablespoons pitted olives COOKING INSTRUCTIONS: On a large platter, add olive oil, 1/2 of the lemon juice, sea salt and freshly ground pepper to taste and chicken breasts. Place in the refrigerator for 20 minutes. In a blender or food processor, add yogurt, feta, oregano, olives, remaining lemon juice and sea salt and freshly ground black pepper to taste and blend 1 to 2 minutes until smooth. On an indoor grill, grill chicken breasts for 8 minutes per side until chicken is cooked through. Serve with feta and olive sauce. SERVING SUGGESTION: Steamed Brussels sprouts and mashed potatoes. VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: Make sure olives are gluten free. NUTRITION: 289 Calories; 21g Fat (65.6% calories from fat); 22g Protein; 3g Carbohydrate; 1g Dietary Fiber; 143mg Cholesterol; 141mg Sodium. Exchanges: 3 Lean Meat; 1/2 Vegetable; 2 1/2 Fat; 0 Other Carbohydrates. 3 teaspoons olive oil 3/4 pound skirt steak 1 garlic clove, chopped 1 red chilie, thinly sliced 1 teaspoon freshly grated ginger Beef and Broccoli Stir Fry Day 2 - Serves 2 Sea salt and freshly ground black pepper 3/4 pound broccoli, chopped 3 tablespoons low sodium chicken broth 2 scallions, thinly sliced (only the light green and white parts) 3 tablespoons freshly chopped basil Cook time: 20 minutes COOKING INSTRUCTIONS: In a large skillet heat 2 teaspoons olive oil over medium heat and sauté steak 2 minutes, add garlic, chilies, ginger, sea salt and freshly ground pepper to taste and sauté 5 minutes. Remove from heat and place on a large platter. Add 1 teaspoon olive oil, broccoli, chicken broth, scallions to skillet and cook over medium high heat 5 to 7 minutes until broccoli is fork tender, return beef to pan and cook 2 minutes until stir fry is warm. Top with basil and serve. SERVING SUGGESTION: Brown rice. VEGETARIAN: Use vegetarian steak strips instead of skirt steak and vegetable broth instead of chicken broth. GLUTEN FREE: Make sure chicken broth is gluten free. NUTRITION: 375 Calories; 23g Fat (54.6% calories from fat); 34g Protein; 9g Carbohydrate; 4g Dietary Fiber; 77mg Cholesterol; 178mg Sodium. Exchanges: 4 1/2 Lean Meat; 1 1/2 Vegetable; 2 Fat. Classic Menu-Mailer Volume 14, Week 6
3 teaspoons olive oil 1/3 large onion, chopped 2 medium zucchini, grated 3/4 teaspoon lemon zest Zucchini, Lemon and Feta Frittata Day 3 - Serves 2 1 teaspoon dried dill 3 eggs 1/3 cup milk 1/4 cup feta cheese, crumbled Prep time: 15 minutes Cook time: 20 minutes COOKING INSTRUCTIONS: In a large pot, heat 2 teaspoons olive oil over medium heat and sauté onions and zucchini 5 to 7 minutes until vegetables are soft. Add lemon zest, dill, sea salt and freshly ground pepper to taste and sauté 2 minutes. In a large bowl, add eggs, milk and sea salt and freshly ground pepper to taste. Whisk to combine. Add vegetables and stir to combine. In a large skillet heat 1 teaspoon olive oil over low heat, pour in frittata and cook 3 to 4 minutes, place under broiler 5 to 6 minutes until frittata is golden and set. SERVING SUGGESTION: A big salad (lettuce not iceberg-, salad veggies, and salad dressing). VEGETARIAN: No changes necessary. GLUTEN FREE: No changes necessary. NUTRITION: 260 Calories; 19g Fat (64.8% calories from fat); 14g Protein; 9g Carbohydrate; 2g Dietary Fiber; 305mg Cholesterol: 328 mg Sodium. Exchanges: 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Non- Fat Milk: 2 1/2 Fat. 3 teaspoons olive oil 2 spicy sausages cut into 2 inch cubes 1 1/2 garlic cloves, minced 1/3 fresh Serrano Chile, seeded and chopped 1/3 (28-ounce) can plum tomatoes, chopped Cook time: 25 minutes Linguine with Spicy Sauce Day 4 - Serves 2 Sea salt and freshly ground pepper 1/3 pound linguine, cooked according to package directions 3 tablespoons freshly grated Parmigiano-Reggiano cheese COOKING INSTRUCTIONS: In a large pot heat olive oil over medium heat and sauté sausages and garlic for 5 minutes. Add Chile, tomatoes, sea salt and freshly ground black pepper to taste and simmer for 20 minutes. Serve with pasta and sprinkle with Parmigiano-Reggiano cheese. SERVING SUGGESTION: Caprese salad (layer sliced beefsteak tomatoes, sliced Mozzarella cheese and fresh basil leaves; sprinkle with olive oil and balsamic vinegar). VEGETARIAN: Use soy sausage instead of spicy sausage. GLUTEN FREE: Make sure plum tomatoes are gluten free. NUTRITION: 64 Calories; 7g Fat (93.4% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol, 1mg Sodium. Exchanges: 0 Vegetable; 1 1/2 Fat. Classic Menu-Mailer Volume 14, Week 6
1 tablespoon olive oil 1 medium shallots, minced 1 garlic clove, minced 1/3 teaspoon red pepper flakes (or to taste) 1/3 cup cherry tomatoes 3 tablespoons freshly chopped parsley Cook time: 20 minutes Fish Stew Day 5 - Serves 2 3/4 cup low sodium fish broth (or low sodium vegetable broth) 1/3 cup white wine (or low sodium fish broth) 3/4 pound halibut (or any firm flesh white fish, fresh or frozen) cut into 2 inch cubes COOKING INSTRUCTIONS: In a large pot, heat olive oil over medium heat and sauté shallots and garlic 5 minutes, add red pepper flakes, tomatoes, parsley, fish broth, wine and fish and simmer 15 minutes. SERVING SUGGESTION: Baked sweet potatoes. VEGETARIAN: Use eggplant instead of halibut and vegetable broth instead of fish. GLUTEN FREE: Make sure fish broth and wine are gluten free. NUTRITION: 264 Calories; 10g Fat (40.1% calories from fat); 32g Protein; 3g Carbohydrate; trace Dietary Fiber; 48mg Cholesterol; 89mg Sodium. Exchanges: 4 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat. 2 teaspoons olive oil 3/4 pound pork shoulder, cut into 2 inch cubes 1/3 large red onion, chopped 1 1/2 garlic cloves, minced 1/8 teaspoon cayenne pepper (or to taste) 2 bell peppers, (any color) seeded and chopped Prep time: 15 minutes Cook time: 8 hours Pork and Pepper Stew Day 6 - Serves 2 1/3 (15-ounce) can plum tomatoes, chopped 2 medium Russet potatoes cut into 1 inch cubes 3/4 cup low sodium chicken broth 3 tablespoons white wine (or low sodium chicken broth) Sea salt and freshly ground black pepper COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and sear pork 5 minutes per side until golden. In a large crock cooker, add pork, onions, garlic, cayenne pepper, peppers, tomatoes, potatoes, broth, wine and sea salt and freshly ground pepper to taste and cook on low for 8 hours until pork is cooked through. SERVING SUGGESTION: Mixed baby greens salad (mixed baby greens, sliced red onion, avocado, tomatoes, cucumber, tossed with red wine vinaigrette). VEGETARIAN: Used white beans instead of pork and use vegetable broth instead of chicken. GLUTEN FREE: Make sure tomatoes, chicken broth and wine are gluten free. NUTRITION: 468 Calories; 28g Fat (54.2% calories from fat); 26g Protein; 26g Carbohydrate; 4g Dietary Fiber; 81mg Cholesterol; 256mg Sodium. Exchanges: 1 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 4 Fat Classic Menu-Mailer Volume 14, Week 6
Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Chicken Mushroom Quiche, add a baby spinachbeet salad Day 2: Butternut Squash Beef Stew, along with a big salad tossed with Leanne s basic vinaigrette Day 3: BLT Avocado Salad, with a side of roasted veggies Day 4: Turkey Vegetable Goulash, serve with Cauli-rice Day 5: Cajun Fish with Cherry Tomatoes, with garlicky stir-fried baby spinach on the side Day 6: Minestrone Beef Soup, add a big salad tossed with Leanne s basic vinaigrette SHOPPING LIST: MEAT/POULTRY/SEAFOOD Boneless skinless chicken breasts (2 large, cubed) [D1] Ground turkey (1 pound) [D4] Lean ground beef (1 1/2 pounds) [D6] Beef stew meat (1 pound, chopped) [D2] Bacon (2 pounds, chopped) [D3] Fresh white fish (2 pounds, chopped) [D5] CONDIMENTS Coconut oil [D1] [D2] [D4] [D5] Extra virgin olive oil [D3] **Additional [D1] [D2] [D6] Apple cider vinegar [D3] Red wine vinegar [D4] Coconut aminos [D4] [D6] Raw honey [D5] Hot sauce [D6] **Olive oil [D3] [D5] **Balsamic vinegar [D1] [D2] [D5] [D6] Volume 14, Week 6 PRODUCE Romaine lettuce (4 cups, chopped) [D3] Garlic (8 cloves) [D2] [D4] [D5] [D6] **Additional [D2] [D5] [D6] Onion (1 large, 1 medium, 1 1/2 small plus 1/4 cup, chopped) [D1] [D2] [D3] [D4] [D5] Leeks (2 large) [D6] Bell pepper (1 large plus 1/2 cup, chopped) [D5] [D6] Tomato (2 large) [D1] [D3] Cherry tomatoes (1 cup, halved) [D5] Cucumber (1 cup, chopped) [D3] Avocado (1 large) [D3] Zucchini (1 large) [D4] Butternut squash (2 cups, chopped) [D2] Mushrooms (1 cup, chopped) [D1] Celery (2 cup, chopped) [D2] [D6] Carrots (1 cup, chopped) [D6] Sweet potato (2 cups, chopped) [D6] Lemon (2 teaspoons, juice) [D5] Oregano (1 teaspoon, chopped) [D1] Cilantro (1/4 cup, chopped) [D3] Basil (2 tablespoons, chopped) [D4] Bay leaves (2 medium) [D6] **Lettuce (not iceberg) [D2] [D6] **Baby spinach [D1] [D5] **Salad veggies (your choice) [D2] [D6] **Beets (raw or cooked) [D1] **Root vegetables (any type or combination except white potatoes) [D3] **Brussels sprouts [D3] **Broccoli [D3] **Cauliflower [D4] CANNED GOODS Low sodium beef broth (9 cups) [D2] [D6] Coconut milk (1/4 cup) [D1] 2 (14-ounce) can diced tomatoes [D2] [D5] 2 (14-ounce) cans stewed tomatoes [D4] Tomato juice (1 cup) [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Ground sage [D2] Cayenne pepper [D2] [D5] Chopped thyme [D2] [D5] Ground cumin [D4] [D5] [D6] Chili powder [D4] [D5] Onion powder [D6] **Dried basil [D2] [D6] **Dried oregano [D2] [D6] **Choice of herbs/spices [D3] DRY GOODS Pecans (1/2 cup, chopped) [D3] DAIRY/DAIRY CASE Eggs (8 large, beaten) [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 6
2 tablespoons coconut oil (divided) 2 large boneless, skinless chicken breasts, cubed 1 cup chopped mushrooms 8 eggs, beaten Cook time: 10 to 15 minutes Chicken Mushroom Quiche COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Day 1 - Serves 4 1/4 cup coconut milk Sea salt and freshly ground black pepper to taste 1/4 cup chopped onion 1 large tomato, chopped 1 teaspoon chopped oregano In a large skillet over medium heat, heat 1 tablespoon of the coconut oil. To the skillet, add the chicken and mushrooms and cook for 10 to 15 minutes, until chicken is no longer pink in the center. Oil a large baking dish with the remaining coconut oil and set aside. In a large bowl, mix the remaining ingredients (eggs through oregano) and the chicken and mushrooms. Pour into the baking dish and place in the oven. Bake for 20 minutes, until eggs are firm. 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: 506 Calories; 23g Fat (42.6% calories from fat); 66g Protein; 5g Carbohydrate; 1g Dietary Fiber; 556mg Cholesterol; 294mg Sodium. Exchanges: 0 Grain(Starch); 9 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat. Paleo Menu-Mailer Volume 14, Week 6
1 tablespoon coconut oil 1 large onion, chopped 3 cloves garlic, minced 1 pound chopped beef stew meat 5 cups low sodium beef broth 1 (14-ounce) can diced tomatoes Butternut Squash Beef Stew Day 2 - Serves 4 2 cups chopped butternut squash 1 cup chopped celery Sea salt and freshly ground black pepper to taste 2 teaspoons ground sage 1 teaspoon cayenne pepper 1 teaspoon chopped thyme Prep time: 15 minutes Cook time: 45 to 50 minutes COOKING INSTRUCTIONS: In a large pot over medium heat, heat the coconut oil. To the pot, add the onion and garlic. Cook for 5 to 10 minutes, until onions have cooked down and are fragrant. To the onion and garlic, add the beef. Cook for 10 minutes, until beef is brown. To the pot, add the remaining ingredients (broth through thyme) and stir. Cover and reduce heat to low. Simmer for 30 minutes, until beef and vegetables are tender. Serve warm. SERVING SUGGESTION: 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: 336 Calories; 13g Fat (35.7% calories from fat); 39g Protein; 15g Carbohydrate; 3g Dietary Fiber; 62mg Cholesterol; 147mg Sodium. Exchanges: 1/2 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 6
2 pounds bacon, chopped 4 cups chopped romaine lettuce 1 large tomato, chopped 1 cup chopped cucumber 1/2 cup chopped pecans BLT Avocado Salad Day 3 - Serves 4 1/2 small onion, sliced 1 large avocado, peeled and chopped 1/4 cup chopped cilantro 1/4 cup extra virgin olive oil 4 tablespoons apple cider vinegar Cook time: 10 to 15 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, place bacon. Cook for 10 to 15 minutes, until bacon is brown and very crispy. Transfer bacon to a paper towel lined plate and allow to cool. In a large bowl, mix the next 7 ingredients (lettuce through cilantro) and the bacon. In a small bowl, whisk the extra virgin olive oil, apple cider vinegar and salt and pepper to taste and pout onto the salad. Toss and serve. SERVING SUGGESTION: Roasted veggies. (Toss any root vegetable (except white potatoes) or combination plus large Brussels sprouts halved lengthwise and broccoli (all should be the same size beets take longer to cook) in olive oil, salt, pepper and choice of herbs/spices (if desired). Spread in a single layer on a baking sheet lined with parchment paper; roast in a preheated 400- degree oven, turning once, until tender. NUTRITION: 860 Calories; 74g Fat (76.8% calories from fat); 38g Protein; 12g Carbohydrate; 4g Dietary Fiber; 96mg Cholesterol; 1825mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 11 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 6
2 tablespoons coconut oil 1 clove garlic, minced 1 small onion, chopped 1 pound ground turkey 2 (14-ounce) cans stewed tomatoes 2 tablespoons chopped basil Turkey Vegetable Goulash Day 4 - Serves 4 1 large zucchini, chopped Sea salt and freshly ground black pepper to taste 1 tablespoon ground cumin 1 tablespoon chili powder 3 tablespoons coconut aminos 2 teaspoons red wine vinegar Cook time: 25 minutes COOKING INSTRUCTIONS: In a large frying pan over medium heat, heat the coconut oil. To the pan, add the garlic, onion and turkey. Cook for 10 minutes, breaking up turkey with a spoon. To the turkey mixture, add the remaining ingredients (stewed tomatoes through vinegar). Cook for 15 minutes on low heat, until the vegetable are tender and the turkey is cooked through. Serve warm. SERVING SUGGESTION: Cauli-rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). NUTRITION: 258 Calories; 17g Fat (58.4% calories from fat); 21g Protein; 6g Carbohydrate; 2g Dietary Fiber; 90mg Cholesterol; 131mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates. 2 tablespoons coconut oil 2 cloves garlic 1 medium onion, chopped 1 (14-ounce) can diced tomatoes 1 teaspoon cayenne pepper 2 teaspoons ground cumin 1 tablespoon chili powder Cajun Fish with Cherry Tomatoes Day 5 - Serves 4 1 teaspoon chopped thyme 1 teaspoon raw honey 2 pounds chopped fresh white fish 1 cup halved cherry tomatoes 2 teaspoons lemon juice 1/2 cup chopped bell pepper Cook time: 25 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat the coconut oil. To the skillet add the garlic and onion. To the pan, add the next 7 ingredients (diced tomatoes through honey) and stir. Reduce heat to low and simmer for 10 minutes, until tomatoes have cooked down. To the tomato sauce, add the remaining ingredients and stir. Cook for 15 minutes, until fish flakes easily with a fork and vegetables are tender. Serve warm. SERVING SUGGESTION: Garlicky stir-fried baby spinach (heat 1 tablespoon olive oil in a large skillet over medium heat; add 1 clove pressed garlic and cook for 1 minute. Gradually add 1 (10- ounce) package baby spinach; cook, turning with tongs until slightly wilted; drizzle with a little balsamic vinegar and sprinkle with salt and pepper to taste). NUTRITION: 112 Calories; 7g Fat (52.6% calories from fat); 1g Protein; 14g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 14mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 6
1 1/2 pounds lean ground beef 2 medium bay leaves 2 cups chopped sweet potato 1 cup chopped celery 1 cup chopped carrot 1 cup tomato juice 4 cups low sodium beef broth Minestrone Beef Soup Day 6 - Serves 4 2 cloves garlic, minced 2 large leeks, chopped 1 large bell pepper, chopped 1 tablespoon ground cumin 1 tablespoon onion powder 2 tablespoons coconut aminos 1 tablespoon hot sauce Cook time: 6 to 8 hours COOKING INSTRUCTIONS: In a large crock cooker, add all the ingredients (ground beef through hot sauce) and stir well. Cover and cook on LOW for 6 to 8 hours, until beef is cooked through and vegetables are tender. Serve warm. SERVING SUGGESTION: 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: 463 Calories; 20g Fat (38.9% calories from fat); 36g Protein; 36g Carbohydrate; 6g Dietary Fiber; 78mg Cholesterol; 488mg Sodium. Exchanges: 1 Grain(Starch); 4 1/2 Lean Meat; 3 Vegetable; 2 Fat. Paleo Menu-Mailer Volume 14, Week 6
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 6
Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Chicken Mushroom Quiche, add a baby spinach-beet salad Day 2: Butternut Squash Beef Stew, along with a big salad tossed Day 3: BLT Avocado Salad, with a side of roasted veggies Day 4: Turkey Vegetable Goulash, serve with Cauli-rice Day 5: Cajun Fish with Cherry Tomatoes, with garlicky stirfried baby spinach on the side Day 6: Minestrone Beef Soup, add a big salad tossed with Leanne s basic vinaigrette SHOPPING LIST: MEAT/POULTRY/SEAFOOD Boneless skinless chicken breasts (1 large, cubed) [D1] Ground turkey (1/2 pound) [D4] Lean ground beef (3/4 pound) [D6] Beef stew meat (1/2 pound, chopped) [D2] Bacon (1 pound, chopped) [D3] Fresh white fish (1 pound, chopped) [D5] CONDIMENTS Coconut oil [D1] [D2] [D4] [D5] Extra virgin olive oil [D3] **Additional [D1] [D2] [D6] Apple cider vinegar [D3] Red wine vinegar [D4] Coconut aminos [D4] [D6] Raw honey [D5] Hot sauce [D6] **Olive oil [D3] [D5] **Balsamic vinegar [D1] [D2] [D5] [D6] Volume 14, Week 6 PRODUCE CANNED GOODS Romaine lettuce (2 cups, chopped) Low sodium beef broth (4 1/2 cups Garlic (4 cloves) [D2] [D4] [D5] [D6] [D2] [D6] **Additional [D2] [D5] [D6] Coconut milk (2 tablespoons) [D1] Onion (1/2 large, 1/2 medium, 3/41 (14-ounce) can diced tomatoes [D small plus 2 tablespoons, chopped) [D5] [D2] [D3] [D4] [D5] 1 (14-ounce) cans stewed tomatoes Leeks (1 large) [D6] Tomato juice (1/2 cup) [D6] Bell pepper (1/2 large plus 1/4 cup chopped) [D5] [D6] SPICES Tomato (1 large) [D1] [D3] Sea salt (keep on hand) Cherry tomatoes (1/2 cup, halved) Freshly ground black pepper (keep Cucumber (1/2 cup, chopped) [D3] hand) Avocado (1/2 large) [D3] Ground sage [D2] Zucchini (1/2 large) [D4] Cayenne pepper [D2] [D5] Butternut squash (1 cup, chopped) Chopped thyme [D2] [D5] Mushrooms (1/2 cup, chopped) [D1Ground cumin [D4] [D5] [D6] Celery (1 cup, chopped) [D2] [D6] Chili powder [D4] [D5] Carrots (1/2 cup, chopped) [D6] Onion powder [D6] Sweet potato (1 cup, chopped) [D6] **Dried basil [D2] [D6] Lemon (1 teaspoon, juice) [D5] **Dried oregano [D2] [D6] Oregano (1/2 teaspoon, chopped) [D**Choice of herbs/spices [D3] Cilantro (2 tablespoons, chopped) [D Basil (1 tablespoon, chopped) [D4] DRY GOODS Bay leaves (1 medium) [D6] Pecans (1/4 cup, chopped) [D3] **Lettuce (not iceberg) [D2] [D6] **Baby spinach [D1] [D5] DAIRY/DAIRY CASE **Salad veggies (your choice) [D2] [DEggs (4 large, beaten) [D1] **Beets (raw or cooked) [D1] **Root vegetables (any type or combination except white potatoes) **Brussels sprouts [D3] **Broccoli [D3] **Cauliflower [D4] Paleo Menu-Mailer Volume 14, Week 6 SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.
1 tablespoon coconut oil (divided) 1 large boneless, skinless chicken breasts, cubed 1/2 cup chopped mushrooms 4 eggs, beaten Cook time: 10 to 15 minutes Chicken Mushroom Quiche Day 1 - Serves 2 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. 2 tablespoons coconut milk 2 tablespoons chopped onion 1/2 large tomato, chopped 1/2 teaspoon chopped oregano In a large skillet over medium heat, heat 1/2 tablespoon of the coconut oil. To the skillet, add the chicken and mushrooms and cook for 10 to 15 minutes, until chicken is no longer pink in the center. Oil a large baking dish with the remaining coconut oil and set aside. In a large bowl, mix the remaining ingredients (eggs through oregano) and the chicken and mushrooms. Pour into the baking dish and place in the oven. Bake for 20 minutes, until eggs are firm. 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: 506 Calories; 23g Fat (42.6% calories from fat); 66g Protein; 5g Carbohydrate; 1g Dietary Fiber; 556mg Cholesterol; 294mg Sodium. Exchanges: 0 Grain(Starch); 9 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat. Paleo Menu-Mailer Volume 14, Week 6
1/2 tablespoon coconut oil 1/2 large onion, chopped 1 1/2 cloves garlic, minced 1/2 pound chopped beef stew meat 2 1/2 cups low sodium beef broth 1/2 (14-ounce) can diced tomatoes Butternut Squash Beef Stew Day 2 - Serves 2 1 cup chopped butternut squash 1/2 cup chopped celery 1 teaspoon ground sage 1/2 teaspoon cayenne pepper 1/2 teaspoon chopped thyme Prep time: 15 minutes Cook time: 45 to 50 minutes COOKING INSTRUCTIONS: In a large pot over medium heat, heat the coconut oil. To the pot, add the onion and garlic. Cook for 5 to 10 minutes, until onions have cooked down and are fragrant. To the onion and garlic, add the beef. Cook for 10 minutes, until beef is brown. To the pot, add the remaining ingredients (broth through thyme) and stir. Cover and reduce heat to low. Simmer for 30 minutes, until beef and vegetables are tender. Serve warm. SERVING SUGGESTION: 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: 336 Calories; 13g Fat (35.7% calories from fat); 39g Protein; 15g Carbohydrate; 3g Dietary Fiber; 62mg Cholesterol; 147mg Sodium. Exchanges: 1/2 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 6
1 pound bacon, chopped 2 cups chopped romaine lettuce 1/2 large tomato, chopped 1/2 cup chopped cucumber 1/4 cup chopped pecans BLT Avocado Salad Day 3 - Serves 2 1/4 small onion, sliced 1/2 large avocado, peeled and chopped 2 tablespoons chopped cilantro 2 tablespoons extra virgin olive oil 2 tablespoons apple cider vinegar Cook time: 10 to 15 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, place bacon. Cook for 10 to 15 minutes, until bacon is brown and very crispy. Transfer bacon to a paper towel lined plate and allow to cool. In a large bowl, mix the next 7 ingredients (lettuce through cilantro) and the bacon. In a small bowl, whisk the extra virgin olive oil, apple cider vinegar and salt and pepper to taste and pout onto the salad. Toss and serve. SERVING SUGGESTION: Roasted veggies. (Toss any root vegetable (except white potatoes) or combination plus large Brussels sprouts halved lengthwise and broccoli (all should be the same size beets take longer to cook) in olive oil, salt, pepper and choice of herbs/spices (if desired). Spread in a single layer on a baking sheet lined with parchment paper; roast in a preheated 400-degree oven, turning once, until tender. NUTRITION: 860 Calories; 74g Fat (76.8% calories from fat); 38g Protein; 12g Carbohydrate; 4g Dietary Fiber; 96mg Cholesterol; 1825mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 11 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 6
1 tablespoon coconut oil 1/2 clove garlic, minced 1/2 small onion, chopped 1/2 pound ground turkey 1 (14-ounce) cans stewed tomatoes 1 tablespoon chopped basil Turkey Vegetable Goulash Day 4 - Serves 2 1/2 large zucchini, chopped 1/2 tablespoon ground cumin 1/2 tablespoon chili powder 1 1/2 tablespoons coconut aminos 1 teaspoon red wine vinegar Cook time: 25 minutes COOKING INSTRUCTIONS: In a large frying pan over medium heat, heat the coconut oil. To the pan, add the garlic, onion and turkey. Cook for 10 minutes, breaking up turkey with a spoon. To the turkey mixture, add the remaining ingredients (stewed tomatoes through vinegar). Cook for 15 minutes on low heat, until the vegetable are tender and the turkey is cooked through. Serve warm. SERVING SUGGESTION: Cauli-rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). NUTRITION: 258 Calories; 17g Fat (58.4% calories from fat); 21g Protein; 6g Carbohydrate; 2g Dietary Fiber; 90mg Cholesterol; 131mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 6
1 tablespoon coconut oil 1 clove garlic 1/2 medium onion, chopped 1/2 (14-ounce) can diced tomatoes 1/2 teaspoon cayenne pepper 1 teaspoon ground cumin 1/2 tablespoon chili powder Cajun Fish with Cherry Tomatoes Day 5 - Serves 2 1/2 teaspoon chopped thyme 1/2 teaspoon raw honey 1 pound chopped fresh white fish 1/2 cup halved cherry tomatoes 1 teaspoon lemon juice 1/4 cup chopped bell pepper Cook time: 25 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat the coconut oil. To the skillet add the garlic and onion. To the pan, add the next 7 ingredients (diced tomatoes through honey) and stir. Reduce heat to low and simmer for 10 minutes, until tomatoes have cooked down. To the tomato sauce, add the remaining ingredients and stir. Cook for 15 minutes, until fish flakes easily with a fork and vegetables are tender. Serve warm. SERVING SUGGESTION: Garlicky stir-fried baby spinach (heat 1/2 tablespoon olive oil in a large skillet over medium heat; add 1/2 clove pressed garlic and cook for 1 minute. Gradually add 1/2 (10- ounce) package baby spinach; cook, turning with tongs until slightly wilted; drizzle with a little balsamic vinegar and sprinkle with salt and pepper to taste). NUTRITION: 112 Calories; 7g Fat (52.6% calories from fat); 1g Protein; 14g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 14mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 6
3/4 pound lean ground beef 1 medium bay leaves 1 cup chopped sweet potato 1/2 cup chopped celery 1/2 cup chopped carrot 1/2 cup tomato juice 2 cups low sodium beef broth Minestrone Beef Soup Day 6 - Serves 2 1 clove garlic, minced 1 large leek, chopped 1/2 large bell pepper, chopped 1/2 tablespoon ground cumin 1/2 tablespoon onion powder 1 tablespoon coconut aminos 1/2 tablespoon hot sauce Cook time: 6 to 8 hours COOKING INSTRUCTIONS: In a large crock cooker, add all the ingredients (ground beef through hot sauce) and stir well. Cover and cook on LOW for 6 to 8 hours, until beef is cooked through and vegetables are tender. Serve warm. SERVING SUGGESTION: 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: 463 Calories; 20g Fat (38.9% calories from fat); 36g Protein; 36g Carbohydrate; 6g Dietary Fiber; 78mg Cholesterol; 488mg Sodium. Exchanges: 1 Grain(Starch); 4 1/2 Lean Meat; 3 Vegetable; 2 Fat. Paleo Menu-Mailer Volume 14, Week 6
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 6
Low Carb Menu-Mailer Shopping List Four Servings MENU: Day 1: Citrus Parsley Chicken, add a side of steamed green beans and Faux-tay-toes Day 2: Savory Beef Spaghetti Squash, along with a tossed green salad Day 3: Spicy Pork Stew, add a big spinach salad on the side Day 4: Cajun Shrimp, serve with steamed broccoli and Caulirice Day 5: Turkey Olive Meatloaf, with steamed baby carrots and Faux-tay-toes Day 6: Zesty Orange Chicken Thighs, serve with stir-fried zucchini, yellow squash and red bell pepper SHOPPING LIST: MEAT/POULTRY/SEAFOOD Boneless skinless chicken breast halves (8 medium) [D1] Boneless skinless chicken thighs (8 medium) [D6] Lean ground beef (1 1/2 pounds) [D2] Ground turkey (1 1/2 pounds) [D5] Boneless pork shoulder (1 1/2 pounds, cubed) [D3] Shrimp (1 1/2 pounds, medium, peeled, deveined) [D4] CONDIMENTS Olive oil [D1] [D2] [D3] [D4] [D5] Raw honey [D1] [D3] Apple cider vinegar [D3] [D5] Kalamata olives (1/4 cup) [D5] Worcestershire sauce [D5] **Low carb salad dressing [D2] [D3] Volume 14, Week 6 PRODUCE Garlic (8 cloves) [D2] [D3] [D4] [D5] Onion (2 medium) [D3] [D5] Wild mushrooms (8 ounces, sliced) [D1] Sun-dried tomatoes (2 large, chopped) [D2] Eggplant (2 medium) [D2] Spaghetti squash (1 medium) [D2] Orange (1 teaspoon, zest and 2 tablespoons, juice) [D6] Lemon (2 large, juiced) [D1] [D4] Lime (1 tablespoon, juice) [D3] Italian parsley (1/4 cup, chopped) [D1] Parsley (1 tablespoon, minced) [D5] Cilantro (1/2 cup, chopped) [D3] **Lettuce (not iceberg) [D2] **Spinach [D3] **Salad veggies (your choice) [D2] **Green beans [D1] **Baby carrots [D5] **Zucchini [D6] **Yellow squash [D6] **Red bell pepper [D6] **Broccoli [D4] **Cauliflower [D1] [D4] [D5] DAIRY/DAIRY CASE Egg (1 medium) [D5] Ghee (2 tablespoons) [D1] **Butter [D1] [D5] **Cream cheese [D1] [D5] CANNED GOODS Low sodium chicken broth (1 1/2 cup) [D1] [D3] [D6] 1 (14-ounce) can fire roasted tomatoes [D2] Tomato paste (1 tablespoon) [D5] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Dried oregano [D1] [D2] [D3] [D4] Dried thyme [D2] [D6] Dried rosemary [D2] Chili powder [D3] [D4] Cumin [D3] Paprika [D4] Onion powder [D4] Red pepper flakes [D4] [D6] DRY GOODS Almond flour (1/4 cup) [D5] GLUTEN FREE Chicken broth [D1] [D3] [D6] Canned tomatoes [D2] Tomato paste [D5] Apple cider vinegar [D3] [D5] Worcestershire sauce [D5] Almond flour [D5] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Low Carb Menu-Mailer Volume 14, Week 6