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: Moroccan Chicken, add a side of sweet potato fries Day 2: Chipotle Flank Steak, with some mashed potatoes and steamed asparagus Day 3: Roasted Mushroom and Leek Soup, along with big salad Day 4: Fettuccini All Amatriciana, serve with a big spinach salad Day 5: Barbeque Shrimp, with brown rice and steamed broccoli Day 6: Chicken Chili with Black Beans and Sweet Potatoes, serve warm buttered corn muffins SHOPPING LIST: PROTEIN 6 boneless skinless chicken breasts [D1] 12 boneless skinless chicken thighs [D6] Flank steak (2 pounds) [D2] Pancetta (1 pound, chopped) [D4] Shrimp, fresh or frozen (2 pounds, peeled) [D5] CONDIMENTS Olive oil [D2] [D3] [D4] [D5] [D6] **Additional [D1] Red wine vinegar [D2] White wine (1 cup, or use low sodium vegetable broth) [D3] Honey [D2] [D5] **Salad dressing [D3] [D4] DAIRY/DAIRY CASE Greek yogurt, plain (1 cup) [D1] Parmigiano-Reggiano cheese (1/2 cup) [D4] **Butter [D6] FREEZER Shrimp (2 pounds, peeled) [D5] Volume 14, Week 19 PRODUCE Garlic (11 cloves) [D1] [D2] [D4] [D6] Red onion (3 large) [D3] [D6] Leeks (3 large, only the white and light green parts) [D3] Mushrooms, any variety (2 pounds) [D3] Sweet potatoes (2 large) [D6] **Additional [D1] Lemon (2 large) [D1] [D5] Ginger (1 teaspoon, grated) [D1] Cilantro (1 1/2 cup, chopped) [D1] [D2] [D6] Basil (1/2 cup, chopped) [D4] **Lettuce (not iceberg) [D3] **Spinach [D4] **Salad veggies [D3] **Russet potatoes [D2] **Asparagus [D2] **Broccoli [D5] CANNED GOODS Chipotle chiles in abodo sauce (2 tablespoons, chopped) [D2] Low sodium vegetable broth (4 cups, plus 1 cup if not using white wine) [D3] 2 (28-ounce) can plum tomatoes [D4] [D6] 1 (15-ounce) can black beans [D6] Dark beer (1 cup, or use low sodium chicken broth) [D6] DRY GOODS Fettuccine (1 pound) [D4] **Brown rice [D5] BAKERY Pitas (6) [D1] **Corn muffins [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Chili powder [D1] [D5] [D6] **Additional [D1] Turmeric [D1] Dried oregano [D2] Dried thyme [D3] Red pepper flakes [D4] Smoked paprika [D5] [D6] Cumin [D5] [D6] OTHER Metal skewers (6) [D5] VEGETARIAN Non-breaded faux chicken patties [D1] Vegetarian steak strips [D2] Vegetarian bacon [D4] Eggplant [D5] Canned white beans [D6] GLUTEN FREE Red wine vinegar [D2] White wine [D3] Vegetable broth [D3] Chipotle chiles [D2] Canned plum tomatoes [D4] [D6] Dark beer (or chicken broth) [D6] Pitas [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. Classic Menu-Mailer Volume 14, Week 19
6 boneless, skinless chicken breasts, cut into 1 inch cubes 1 teaspoon freshly grated ginger 2 garlic cloves, diced 1 teaspoon chili powder Prep time: 15 minutes Cook time: 20 minutes Moroccan Chicken Day 1 - Serves 6 COOKING INSTRUCTIONS: Preheat the oven to 450 degrees. 1 teaspoon turmeric 1 cup plain Greek yogurt Juice of 1 lemon 1/4 cup freshly chopped cilantro 6 pitas, warmed In a large bowl, add chicken, ginger, garlic, chili powder, tumeric, 1/2 cup Greek yogurt, juice of 1/2 lemon and sea salt and freshly ground black pepper. Marinate in the refrigerator for 20 minutes. In a large baking dish, add chicken and bake for 15 to 17 minutes until chicken is cooked through. In a small bowl, add 1/2 cup yogurt, juice of 1/2 lemon, cilantro and sea salt and freshly ground pepper to taste. Stir to combine. Place chicken in pita and top with yogurt sauce. 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, season to taste with salt, pepper and chili powder.) VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: Make sure pitas are gluten free. NUTRITION: 464 Calories; 4g Fat; 77g Protein; 24g Carbohydrate; 1g Dietary Fiber; 177mg Cholesterol; 423mg Sodium. Exchanges: 1 1/2 Grain (Starch); 9 1/2 Lean Meat; 0 Vegetable; 0 Fat. Classic Menu-Mailer Volume 14, Week 19
6 tablespoons olive oil 2 tablespoon red wine vinegar 1/4 cup freshly chopped cilantro 2 teaspoon dried oregano 2 garlic cloves, chopped Chipotle Flank Steak Day 2 - Serves 6 Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 10 minutes 1 tablespoon honey Sea salt and freshly ground black pepper, to taste 2 tablespoons chipotle chiles in adobo sauce, chopped 2 pounds flank steak COOKING INSTRUCTIONS: In a large blender or food processor, add the first 8 ingredients (olive oil through chipotle chiles) and blend 1 to 2 minutes until smooth. In a large bowl, add 1/2 of the marinade and flank steak and marinate in the refigerator for 20 minutes. On an indoor grill, over medium high heat grill steak 3 to 5 minutes per side until steak is cooked through. Slice steak and serve with remaining chipotle sauce. SERVING SUGGESTION: Mashed potatoes and steamed asparagus. VEGETARIAN: Use vegetarian steak strips instead of flank steak. GLUTEN FREE: Make sure red wine vinegar and chipotle chiles are gluten free. NUTRITION: 397 Calories; 29g Fat; 30g Protein; 3g Carbohydrate; trace Dietary Fiber; 77mg Cholesterol; 122mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 0 Vegetable; 3 1/2 Fat; 0 Other Carbohydrates. 3 tablespoons olive oil 1 large red onion, diced 2 pounds mushrooms, any variety 3 leeks, chopped (only the white and light green parts) Prep time: 15 minutes Cook time: 50 minutes Roasted Mushroom and Leek Soup Day 3 - Serves 6 COOKING INSTRUCTIONS: Preheat the oven to 400 degrees. 1 tablespoon dried thyme Sea salt and freshly ground pepper to taste 1 cup white wine (or low sodium vegetable broth) 4 cups low sodium vegetable broth 1/4 cup light cream On a large baking sheet, add first 6 ingredients (olive oil through salt and pepper) and roast for 45 minutes. Stir once during the cooking time. In a large blender or food processor add vegetables, wine and broth and pulse 1 to 2 minutes until smooth. In a large pot over medium heat, simmer soup with cream 3 to 4 minutes until warmed. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing) VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure white wine and vegetable broth are gluten free. NUTRITION: 220 Calories; 9g Fat; 12g Protein; 19g Carbohydrate; 3g Dietary Fiber; 7mg Cholesterol; 368mg Sodium. Exchanges: 0 Grain (Starch); 1 Lean Meat; 3 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 19
2 tablespoons olive oil 1 pound pancetta, chopped 4 garlic cloves, chopped 1/2 teaspoon red pepper flakes, or to taste 1 (28-ounce) can plum tomatoes (pureed in a blender) Prep time: 15 minutes Cook time: 20 minutes Fettuccini All Amatriciana Day 4 - Serves 6 1/2 cup freshly chopped basil 1 pound fettuccine, cooked according to package directions (or any wide pasta) 1/2 cup Parmigiano-Reggiano cheese COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and saute pancetta 5 minutes, add garlic, red pepper flakes, tomatoes, basil, and salt and pepper to taste and freshly chopped basil and simmer 15 minutes. Toss with pasta and top with cheese. SERVING SUGGESTION: A big spinach salad. VEGETARIAN: Use vegetarian bacon instead of pancetta. GLUTEN FREE: Make sure plum tomatoes and pasta are gluten free. NUTRITION: 497 Calories; 12g Fat; 32g Protein; 63g Carbohydrate; 3g Dietary Fiber; 53mg Cholesterol; 2056mg Sodium. Exchanges: 4 Grain (Starch); 3 Lean Meat; 1 Vegetable; 1 Fat. 2 tablespoons honey 3 tablespoons olive oil 1 tablespoon smoked paprika 1 tablespoon chili powder Barbeque Shrimp Day 5 - Serves 6 2 teaspoons cumin 2 pounds shrimp, peeled (fresh or frozen) 6 metal skewers 1 lemon, cut into wedges Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 10 minutes COOKING INSTRUCTIONS: In a large bowl, add first 6 ingredients (honey through salt and pepper) and stir to combine. Add shrimp and marinate in the refrigerator for 20 minutes. Thread shrimp onto metal skewers. On an indoor grill, grill shrimp over medium high heat for 2 to 3 minutes per side until shrimp are cooked through. Serve with lemon slices. SERVING SUGGESTION: Brown rice and steamed broccoli. VEGETARIAN: Use eggplant cut into chunks instead of shrimp. GLUTEN FREE: No changes necessary. NUTRITION: 244 Calories; 10g Fat; 31g Protein; 7g Carbohydrate; 1g Dietary Fiber; 230mg Cholesterol; 238mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 1 1/2 Fat. Classic Menu-Mailer Volume 14, Week 19
3 tablespoons olive oil 12 boneless, skinless chicken thighs, cut into 2 inch cubes 2 large red onions, chopped 3 cloves garlic, chopped 1 tablespoon cumin 1 tablespoon paprika 1 tablespoon chili powder Prep time: 15 minutes Cook time: 8 hours Chicken Chili with Black Beans and Sweet Potatoes Day 6 - Serves 6 1 (28-ounce) can plum tomatoes, chopped 1 (15-ounce) can black beans, drained and chopped 1 cup freshly chopped cilantro 2 large sweet potatoes, peeled and cut into 1 inch cubes 1 cup dark beer (or low sodium chicken broth) COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and sear chicken 3 to 4 minutes until browned. In a large slow cooker, add chicken and remaining 11 ingredients (onions through beer) and cook on low for 8 hours until chicken is cooked through. SERVING SUGGESTION: Warm buttered corn muffins. VEGETARIAN: Use canned white beans instead of chicken thighs and adjust cook time. GLUTEN FREE: Make sure plum tomatoes and beer (or chicken broth) are gluten free. NUTRITION: 500 Calories; 11g Fat; 31g Protein; 69g Carbohydrate; 15g Dietary Fiber; 54mg Cholesterol; 96mg Sodium. Exchanges: 3 1/2 Grain (Starch); 2 1/2 Lean Meat; 2 Vegetable; 1 1/2 Fat. Classic Menu-Mailer Volume 14, Week 19
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Moroccan Chicken, add a side of sweet potato fries Day 2: Chipotle Flank Steak, with some mashed potatoes and steamed asparagus Day 3: Roasted Mushroom and Leek Soup, along with big salad Day 4: Fettuccini All Amatriciana, serve with a big spinach salad Day 5: Barbeque Shrimp, with brown rice and steamed broccoli Day 6: Chicken Chili with Black Beans and Sweet Potatoes, serve warm buttered corn muffins SHOPPING LIST: PROTEIN 2 boneless skinless chicken breasts [D1] 4 boneless skinless chicken thighs [D6] Flank steak (3/4 pound) [D2] Pancetta (1/3 pound) [D4] Shrimp (3/4 pound, peeled) [D5] CONDIMENTS Olive oil [D2,D3,D4,D5,D6] **[D1] Red wine vinegar [D2] White wine (1/3 cup, or use low sodium vegetable broth) [D3] Honey [D2] [D5] **Salad dressing [D3] [D4] DRY GOODS Fettuccine (1/3 pound) [D4] **Brown rice [D5] VEGETARIAN Non-breaded faux chicken patties [D1] Vegetarian steak strips [D2] Vegetarian bacon [D4] Eggplant [D5] Canned white beans [D6 Volume 14, Week 19 PRODUCE Garlic (4 cloves) [D1] [D2] [D4] [D6] Red onion (2 small) [D3] [D6] Leeks (1 large, only the white and light green parts) [D3] Mushrooms, any variety (3/4 pound) [D3] Sweet potatoes (1 medium) [D6] **Additional [D1] Lemon (2 small) [D1] [D5] Ginger (1/3 teaspoon, grated) [D1] Cilantro (1/2 cup, chopped) [D1] [D2] [D6] Basil (3 tablespoons, chopped) [D4] **Lettuce (not iceberg) [D3] **Spinach [D4] **Salad veggies [D3] **Russet potatoes [D2] **Asparagus [D2] **Broccoli [D5] DAIRY/DAIRY CASE Greek yogurt, plain (1/3 cup) [D1] Parmigiano-Reggiano cheese (3 tablespoons) [D4] **Butter [D6] FREEZER Shrimp (3/4 pound, peeled) [D5] BAKERY Pitas (2) [D1] **Corn muffins [D6] OTHER Metal skewers (2) [D5] CANNED GOODS Chipotle chiles in abodo sauce (2 teaspoons, chopped) [D2] Low sodium vegetable broth (1 1/3 cups, plus 1/3 cup if not using white wine) [D3] 1 (28-ounce) can plum tomatoes [D4] [D6] 1/2 (15-ounce) can black beans [D6] Dark beer (1/3 cup, or use low sodium chicken broth) [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Chili powder [D1] [D5] [D6] **Additional [D1] Turmeric [D1] Dried oregano [D2] Dried thyme [D3] Red pepper flakes [D4] Smoked paprika [D5] [D6] Cumin [D5] [D6] GLUTEN FREE Red wine vinegar [D2] White wine [D3] Vegetable broth [D3] Chipotle chiles [D2] Canned plum tomatoes [D4] [D6] Dark beer (or chicken broth) [D6] Pitas [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. Classic Menu-Mailer Volume 14, Week 19
2 boneless, skinless chicken breasts, cut into 1 inch cubes 1/3 teaspoon freshly grated ginger 1 garlic clove, diced 1/3 teaspoon chili powder Prep time: 15 minutes Cook time: 20 minutes Moroccan Chicken Day 1 - Serves 2 COOKING INSTRUCTIONS: Preheat the oven to 450 degrees. 1/3 teaspoon turmeric 5 tablespoons plain Greek yogurt Juice of 1/2 lemon 1 1/2 tablespoons freshly chopped cilantro 2 pitas, warmed In a large bowl, add chicken, ginger, garlic, chili powder, tumeric, 2 1/2 tablespoons Greek yogurt, juice of 1/4 lemon and sea salt and freshly ground black pepper. Marinate in the refrigerator for 20 minutes. In a large baking dish, add chicken and bake for 15 to 17 minutes until chicken is cooked through. In a small bowl, add 2 1/2 tablespoons yogurt, juice of 1/4 lemon, cilantro and sea salt and freshly ground pepper to taste. Stir to combine. Place chicken in pita and top with yogurt sauce. 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, season to taste with salt, pepper and chili powder.) VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: Make sure pitas are gluten free. NUTRITION: 464 Calories; 4g Fat; 77g Protein; 24g Carbohydrate; 1g Dietary Fiber; 177mg Cholesterol; 423mg Sodium. Exchanges: 1 1/2 Grain (Starch); 9 1/2 Lean Meat; 0 Vegetable; 0 Fat. Classic Menu-Mailer Volume 14, Week 19
2 tablespoons olive oil 2 teaspoons red wine vinegar 1 1/2 tablespoons freshly chopped cilantro 3/4 teaspoon dried oregano 1 garlic clove, chopped Chipotle Flank Steak Day 2 - Serves 2 Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 10 minutes 1 teaspoon honey Sea salt and freshly ground black pepper, to taste 2 teaspoons chipotle chiles in adobo sauce, chopped 3/4 pound flank steak COOKING INSTRUCTIONS: In a large blender or food processor, add the first 8 ingredients (olive oil through chipotle chiles) and blend 1 to 2 minutes until smooth. In a large bowl, add 1/2 of the marinade and flank steak and marinate in the refigerator for 20 minutes. On an indoor grill, over medium high heat grill steak 3 to 5 minutes per side until steak is cooked through. Slice steak and serve with remaining chipotle sauce. SERVING SUGGESTION: Mashed potatoes and steamed asparagus. VEGETARIAN: Use vegetarian steak strips instead of flank steak. GLUTEN FREE: Make sure red wine vinegar and chipotle chiles are gluten free. NUTRITION: 397 Calories; 29g Fat; 30g Protein; 3g Carbohydrate; trace Dietary Fiber; 77mg Cholesterol; 122mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 0 Vegetable; 3 1/2 Fat; 0 Other Carbohydrates. 3 teaspoons olive oil 1 small red onion, diced 3/4 pound mushrooms, any variety 1 leek, chopped (only the white and light green parts) Prep time: 15 minutes Cook time: 50 minutes Roasted Mushroom and Leek Soup Day 3 - Serves 2 COOKING INSTRUCTIONS: Preheat the oven to 400 degrees. 1 teaspoon dried thyme Sea salt and freshly ground pepper to taste 1/3 cup white wine (or low sodium vegetable broth) 1 1/3 cups low sodium vegetable broth 1 1/2 tablespoons light cream On a large baking sheet, add first 6 ingredients (olive oil through salt and pepper) and roast for 45 minutes. Stir once during the cooking time. In a large blender or food processor add vegetables, wine and broth and pulse 1 to 2 minutes until smooth. In a large pot over medium heat, simmer soup with cream 3 to 4 minutes until warmed. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing) VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure white wine and vegetable broth are gluten free. NUTRITION: 220 Calories; 9g Fat; 12g Protein; 19g Carbohydrate; 3g Dietary Fiber; 7mg Cholesterol; 368mg Sodium. Exchanges: 0 Grain (Starch); 1 Lean Meat; 3 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 19
2 teaspoons olive oil 1/3 pound pancetta, chopped 1 garlic clove, chopped 1/8 teaspoon red pepper flakes, or to taste 1/2 (28-ounce) can plum tomatoes (pureed in a blender) Prep time: 15 minutes Cook time: 20 minutes Fettuccini All Amatriciana Day 4 - Serves 2 3 tablespoons freshly chopped basil 1/3 pound fettuccine, cooked according to package directions (or any wide pasta) 3 tablespoons Parmigiano-Reggiano cheese COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and saute pancetta 5 minutes, add garlic, red pepper flakes, tomatoes, basil, and salt and pepper to taste and freshly chopped basil and simmer 15 minutes. Toss with pasta and top with cheese. SERVING SUGGESTION: A big spinach salad. VEGETARIAN: Use vegetarian bacon instead of pancetta. GLUTEN FREE: Make sure plum tomatoes and pasta are gluten free. NUTRITION: 497 Calories; 12g Fat; 32g Protein; 63g Carbohydrate; 3g Dietary Fiber; 53mg Cholesterol; 2056mg Sodium. Exchanges: 4 Grain (Starch); 3 Lean Meat; 1 Vegetable; 1 Fat. 2 teaspoons honey 3 teaspoons olive oil 1 teaspoon smoked paprika 1 teaspoon chili powder Barbeque Shrimp Day 5 - Serves 2 3/4 teaspoon cumin 3/4 pound shrimp, peeled (fresh or frozen) 2 metal skewers 1/2 lemon, cut into wedges Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 10 minutes COOKING INSTRUCTIONS: In a large bowl, add first 6 ingredients (honey through salt and pepper) and stir to combine. Add shrimp and marinate in the refrigerator for 20 minutes. Thread shrimp onto metal skewers. On an indoor grill, grill shrimp over medium high heat for 2 to 3 minutes per side until shrimp are cooked through. Serve with lemon slices. SERVING SUGGESTION: Brown rice and steamed broccoli. VEGETARIAN: Use eggplant cut into chunks instead of shrimp. GLUTEN FREE: No changes necessary. NUTRITION: 244 Calories; 10g Fat; 31g Protein; 7g Carbohydrate; 1g Dietary Fiber; 230mg Cholesterol; 238mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 1 1/2 Fat. Classic Menu-Mailer Volume 14, Week 19
3 teaspoons olive oil 4 boneless, skinless chicken thighs, cut into 2 inch cubes 1 small red onions, chopped 1 clove garlic, chopped 1 teaspoon cumin 1 teaspoon paprika 1 teaspoon chili powder Prep time: 15 minutes Cook time: 8 hours Chicken Chili with Black Beans and Sweet Potatoes Day 6 - Serves 2 1/2 (28-ounce) can plum tomatoes, chopped 1/2 (15-ounce) can black beans, drained and chopped 1/3 cup freshly chopped cilantro 1 medium sweet potatoes, peeled and cut into 1 inch cubes 1/3 cup dark beer (or low sodium chicken broth) COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and sear chicken 3 to 4 minutes until browned. In a large slow cooker, add chicken and remaining 11 ingredients (onions through beer) and cook on low for 8 hours until chicken is cooked through. SERVING SUGGESTION: Warm buttered corn muffins. VEGETARIAN: Use canned white beans instead of chicken thighs and adjust cook time. GLUTEN FREE: Make sure plum tomatoes and beer (or chicken broth) are gluten free. NUTRITION: 500 Calories; 11g Fat; 31g Protein; 69g Carbohydrate; 15g Dietary Fiber; 54mg Cholesterol; 96mg Sodium. Exchanges: 3 1/2 Grain (Starch); 2 1/2 Lean Meat; 2 Vegetable; 1 1/2 Fat. Classic Menu-Mailer Volume 14, Week 19
Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Curry and Raisin Chicken Salad Wraps, add a relish tray Day 2: Creamy Beef and Shiitake Soup, along with a big salad tossed Day 3: Sun-dried Tomato and Pesto Pork Tenderloin, serve mashed rutabagas and shredded cabbage Day 4: Shrimp with Roasted Garlic and Radishes, with a big spinach salad on the side Day 5: Ginger Turkey and Cauliflower Stir-Fry, add baked sweet potatoes and steamed broccoli spears on the side Day 6: Beef and Leek Stuffed Cabbage in Tomato Sauce, serve cabbage rolls over Cauli-Rice SHOPPING LIST: PROTEIN 2 pounds lean ground beef [D2][D6] 1 (2 1/2-pound) pork tenderloin [D3] Boneless skinless chicken breast meat (2 cups cubed) [D1] 1 pound ground turkey [D5] 1 pound medium shrimp, peeled and deveined (or buy frozen) [D4] CONDIMENTS Olive oil [D3] Coconut oil [D1][D2] [D4][D5] Sun-dried tomatoes (1/3 cup chopped) [D3] Honey [D1] **Extra virgin olive oil [D2] [D4] **Balsamic vinegar [D2] [D4] Volume 14, Week 19 PRODUCE Onions (1 small) [D5] Red onions (2 tablespoons chopped) [D1] Garlic (14 cloves) [D2] [D3][D4] [D5] [D6] **Additional [D2] [D4] Leeks (3 large) [D2] [D6] Celery (1 large stalk) [D2] **Additional [D1] Radishes (2 cups halves) [D4]**Additional [D1] Shiitake mushrooms (2 cups chopped) [D2] Gingerroot (2 tablespoons grated) [D5] Avocados (1 large) [D1] Cauliflower florets (2 cups) [D5] **Additional [D6] Cabbage (8 large leaves) [D6] **Additional [D3] Romaine lettuce (4 large leaves) [D1] Parsley (1 tablespoon chopped) [D5] Cilantro (3 tablespoons chopped) [D1] Thyme (2 teaspoons chopped) [D2] Basil (1/2 cup chopped leaves) [D3] Rosemary (1/4 cup chopped) [D4] Lemons (6 tablespoons juice plus 2 teaspoons zest) [D3] [D4] [D5] **Sweet potatoes [D5] **Carrots [D1] **Rutabagas [D3] **Broccoli [D5] **Green beans [D6] **Cherry tomatoes [D1] **Cucumbers [D1] **Spinach [D4] **Lettuce (not Iceberg, no nutrition) [D2] **Salad veggies (your choice) [D2] CANNED GOODS Low sodium beef broth, or use homemade (4 cups) [D2] [D6] 1 (14.5-ounce) can diced tomatoes [D6] Tomato sauce (1 cup) [D6] 1 (14-ounce) can coconut cream [D2] SPICES Sea salt (Keep on hand) Black peppercorns (Keep on hand) Curry powder [D1] Garlic powder [D1] Ground cumin [D2] [D6] Oregano [D6] **[D2] [D4] **Basil [D2][D4] **Ground nutmeg [D3] **Caraway seeds [D3] DRY GOODS Arrowroot powder (1 tablespoon) [D2] Raisins (2 tablespoons) [D1] Walnuts (1/4 cup chopped) [D1] Pine nuts (1/4 cup) [D3] DAIRY CASE **Ghee (clarified butter) [D3] FREEZER 1 pound medium shrimp, peeled and deveined (if not using fresh) [D4] OTHER Aluminum foil wrap [D3] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Paleo Menu-Mailer Volume 14, Week 19
1 tablespoon coconut oil 2 cups cubed boneless skinless chicken breast meat* Sea salt and freshly ground black pepper, to taste 1 large avocado, pitted, peeled and mashed 1 teaspoon curry powder Cook Time: 10 minutes Curry and Raisin Chicken Salad Wraps Day 1 - Serves 4 COOKING INSTRUCTIONS: *Partially frozen chicken is easier to cube. 1 teaspoon garlic powder 2 tablespoons raisins 1/4 cup chopped walnuts 1 tablespoon honey 3 tablespoons chopped cilantro 2 tablespoons chopped red onion 4 large Romaine lettuce leaves Melt the coconut oil in a large skillet over medium heat. Add chicken, salt and pepper; cook and stir for 10 minutes or until chicken is cooked through. Allow chicken to cool, then shred into bite-sized pieces. In a large bowl, combine shredded chicken with next 8 ingredients (avocado through onion). Scoop a portion of chicken salad mixture onto each lettuce leaf; roll into wraps and serve immediately. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cherry tomatoes, radishes and cucumber spears. NUTRITION: 228 Calories; 14g Fat; 16g Protein; 11g Carbohydrate; 2g Dietary Fiber; 33mg Cholesterol; 42mg Sodium. Exchanges: 0 Grain (Starch); 2 Lean Meat; 0 Vegetable; 1/2 Fruit; 2 1/2 Fat. 1/2 tablespoon coconut oil 2 teaspoons chopped fresh thyme 2 large leeks, chopped 2 cloves garlic, minced 1 pound lean ground beef 2 cups chopped shiitake mushrooms Cook Time: 35 minutes Creamy Beef and Shitake Soup Day 2 - Serves 4 1 large stalk celery, diced 3 cups low sodium beef broth, or use homemade 1 (14-ounce) can coconut cream 1 tablespoon arrowroot powder Sea salt and freshly ground black pepper, to taste 1 tablespoon ground cumin COOKING INSTRUCTIONS: Melt the coconut oil in a large saucepan with a tight-fitting lid over medium heat. Add thyme, leeks and garlic; cook for 5 minutes. Add ground beef; cook for 10 minutes, chopping it up into small pieces with a spoon. Add remaining ingredients (mushrooms through cumin). Reduce heat, cover and simmer soup for 20 minutes or until beef is cooked through and vegetables are tender. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 498 Calories; 34g Fat; 36g Protein; 15g Carbohydrate; 2g Dietary Fiber; 78mg Cholesterol; 156mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 2 Vegetable; 5 Fat. Paleo Menu-Mailer Volume 14, Week 19
1/4 cup pine nuts 3 tablespoons olive oil Sea salt and freshly ground black pepper, to taste 3 cloves garlic Cook Time: 20 to 30 minutes Sun-dried Tomato and Pest Pork Tenderloin Day 3 - Serves 4 COOKING INSTRUCTIONS: Preheat oven to 350 degrees. 1/2 cup chopped fresh basil leaves 2 tablespoons lemon juice 1/3 cup chopped sun-dried tomatoes 1 (2 1/2-pound) pork tenderloin Prepare pesto: In a food processor, pulse first 6 ingredients (pine nuts through lemon juice) until a paste is formed; transfer pesto to a medium bowl then add the sun-dried tomatoes and blend well. Using a sharp knife, butterfly the tenderloin down the middle. Pour pesto mixture onto one side of the tenderloin; top with the other side of the tenderloin and seal with toothpicks inserted on either side of the opening. Place the tenderloin in a large baking dish and cover with aluminum foil. Bake for 20 to 30 minutes or until a meat thermometer registers 140 degrees. Allow pork to cool slightly, then slice and serve. SERVING SUGGESTION: Steamed rutabagas mashed with ghee, salt, pepper and ground nutmeg to taste. Add shredded cabbage sautéed in ghee and tossed with salt, pepper and caraway seeds to taste. NUTRITION: 496 Calories; 24g Fat; 62g Protein; 5g Carbohydrate; 1g Dietary Fiber; 184mg Cholesterol; 230mg Sodium. Exchanges: 0 Grain (Starch); 9 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat. 5 cloves garlic, pressed 2 cups radish halves 1 tablespoon coconut oil Shrimp and Roasted Garlic and Radishes Day 4 - Serves 4 Sea salt and freshly ground black pepper, to taste 1 pound medium shrimp, peeled and deveined 2 tablespoons lemon juice 1/4 cup chopped fresh rosemary Cook Time: 15 minutes COOKING INSTRUCTIONS: Preheat oven to 450 degrees. In a large bowl, place all ingredients; blend well then pour mixture into a baking dish. Bake for 15 minutes or until vegetables are brown around the edges and shrimp is pink. Serve warm. SERVING SUGGESTION: A big spinach salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 171 Calories; 6g Fat; 23g Protein; 5g Carbohydrate; 1g Dietary Fiber; 173mg Cholesterol; 184mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 19
1 tablespoon coconut oil 1 pound ground turkey 1 small onion, chopped 2 cloves garlic, minced Sea salt and freshly ground black pepper, to taste Prep Time: 15 minutes Cook Time: 20 minutes Ginger Turkey and Cauliflower Stir-Fry Day 5 - Serves 4 2 cups cauliflower florets 2 tablespoons grated gingerroot 2 tablespoons lemon juice 2 teaspoons lemon zest 1 tablespoon chopped parsley COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet with a tight-fitting lid over medium heat. Add ground turkey, onion and garlic; cook and stir for 10 minutes, breaking up ground turkey with a spoon. Add remaining ingredients (salt and pepper through parsley) then reduce heat to low, cover and cook for 10 minutes or until vegetables are tender-crisp and turkey is cooked through. Serve warm. SERVING SUGGESTION: Baked sweet potatoes and steamed broccoli spears. NUTRITION: 228 Calories; 13g Fat; 21g Protein; 7g Carbohydrate; 2g Dietary Fiber; 90mg Cholesterol; 124mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat. 1 pound lean ground beef 1 large leek, chopped 2 cloves garlic, minced Sea salt and freshly ground black pepper, to taste 1 teaspoon dried oregano Cook Time: 6 to 8 hours Beef and Leek Stuffed Cabbage in Tomato Sauce Day 6 - Serves 4 1 teaspoon ground cumin 8 large cabbage leaves 1 (14.5-ounce) can diced tomatoes 1 cup tomato sauce 1 cup low sodium beef broth, or use homemade COOKING INSTRUCTIONS: In a large bowl, combine first 9 ingredients (ground beef through tomato sauce). Lay cabbage leaves flat and scoop 3 to 4 tablespoons of meat mixture onto each leaf; roll up (envelope style) and place in a large crock cooker, seam sides down. Pour beef broth over cabbage rolls. Cover and cook on LOW for 6 to 8 hours or until stuffed cabbage rolls are fall-apart tender. Serve warm. SERVING SUGGESTION: Serve cabbage rolls and sauce over 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 then fluff with a fork). Add steamed green beans on the side. NUTRITION: 370 Calories; 24g Fat; 25g Protein; 14g Carbohydrate; 3g Dietary Fiber; 85mg Cholesterol; 473mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 2 1/2 Vegetable; 3 Fat. Paleo Menu-Mailer Volume 14, Week 19
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 19
Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Curry and Raisin Chicken Salad Wraps, add a relish tray Day 2: Creamy Beef and Shiitake Soup, along with a big salad tossed Day 3: Sun-dried Tomato and Pesto Pork Tenderloin, serve mashed rutabagas and shredded cabbage Day 4: Shrimp with Roasted Garlic and Radishes, with a big spinach salad on the side Day 5: Ginger Turkey and Cauliflower Stir-Fry, add baked sweet potatoes and steamed broccoli spears on the side Day 6: Beef and Leek Stuffed Cabbage in Tomato Sauce, serve cabbage rolls over Cauli-Rice SHOPPING LIST: PROTEIN 1 pound lean ground beef [D2][D6] 1 (1 1/4-pound) pork tenderloin [D3] Boneless skinless chicken breast meat (1 cup cubed) [D1] 1/2 pound ground turkey [D5] 1/2 pound medium shrimp, peeled and deveined (or buy frozen) [D4] CONDIMENTS Olive oil [D3] Coconut oil [D1][D2] [D4][D5] Sun-dried tomatoes (2 1/2 tablespoons chopped) [D3] Honey [D1] **Extra virgin olive oil [D2] [D4] **Balsamic vinegar [D2] [D4] Volume 14, Week 19 PRODUCE Onions (1/2 small) [D5] Red onions (1 tablespoon chopped) [D1] Garlic (7 cloves) [D2] [D3][D4] [D5] [D6] **Additional [D2] [D4] Leeks (3 small) [D2] [D6] Celery (1/2 large stalk) [D2] **Additional [D1] Radishes (1 cup halves) [D4]**Additional [D1] Shiitake mushrooms (1 cup chopped) [D2] Gingerroot (1 tablespoon grated) [D5] Avocados (1/2 large) [D1] Cauliflower florets (1 cup) [D5] **Additional [D6] Cabbage (4 large leaves) [D6] **Additional [D3] Romaine lettuce (2 large leaves) [D1] Parsley (1/2 tablespoon chopped) [D5] Cilantro (1 1/2 tablespoons chopped) [D1] Thyme (1 teaspoon chopped) [D2] Basil (1/4 cup chopped leaves) [D3] Rosemary (2 tablespoons chopped) [D4] Lemons (3 tablespoons juice plus 1 teaspoon zest) [D3] [D4] [D5] **Sweet potatoes [D5] **Carrots [D1] **Rutabagas [D3] **Broccoli [D5] **Green beans [D6] **Cherry tomatoes [D1] **Cucumbers [D1] **Spinach [D4] **Lettuce (not Iceberg, no nutrition) [D2] **Salad veggies (your choice) [D2] CANNED GOODS Low sodium beef broth, or use homemade (2 cups) [D2] [D6] 1/2 (14.5-ounce) can diced tomatoes [D6] Tomato sauce (1/2 cup) [D6] 1/2 (14-ounce) can coconut cream [D2] SPICES Sea salt (Keep on hand) Black peppercorns (Keep on hand) Curry powder [D1] Garlic powder [D1] Ground cumin [D2] [D6] Oregano [D6] **[D2] [D4] **Basil [D2][D4] **Ground nutmeg [D3] **Caraway seeds [D3] DRY GOODS Arrowroot powder (1/2 tablespoon) [D2] Raisins (1 tablespoon) [D1] Walnuts (2 tablespoons chopped) [D1] Pine nuts (2 tablespoons) [D3] DAIRY CASE **Ghee (clarified butter) [D3] FREEZER 1/2 pound medium shrimp, peeled and deveined (if not using fresh) [D4] OTHER Aluminum foil wrap [D3] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Paleo Menu-Mailer Volume 14, Week 19
1/2 tablespoon coconut oil 1 cup cubed boneless skinless chicken breast meat* Sea salt and freshly ground black pepper, to taste 1/2 large avocado, pitted, peeled and mashed 1/2 teaspoon curry powder Cook Time: 10 minutes Curry and Raisin Chicken Salad Wraps Day 1 - Serves 2 COOKING INSTRUCTIONS: *Partially frozen chicken is easier to cube. 1/2 teaspoon garlic powder 1 tablespoon raisins 2 tablespoons chopped walnuts 1/2 tablespoon honey 1 1/2 tablespoons chopped cilantro 1 tablespoon chopped red onion 2 large Romaine lettuce leaves Melt the coconut oil in a large skillet over medium heat. Add chicken, salt and pepper; cook and stir for 10 minutes or until chicken is cooked through. Allow chicken to cool, then shred into bite-sized pieces. In a large bowl, combine shredded chicken with next 8 ingredients (avocado through onion). Scoop a portion of chicken salad mixture onto each lettuce leaf; roll into wraps and serve immediately. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cherry tomatoes, radishes and cucumber spears. NUTRITION: 228 Calories; 14g Fat; 16g Protein; 11g Carbohydrate; 2g Dietary Fiber; 33mg Cholesterol; 42mg Sodium. Exchanges: 0 Grain (Starch); 2 Lean Meat; 0 Vegetable; 1/2 Fruit; 2 1/2 Fat. 1/4 tablespoon coconut oil 1 teaspoon chopped fresh thyme 1 small leek, chopped 1 clove garlic, minced 1/2 pound lean ground beef 1 cup chopped shiitake mushrooms Cook Time: 35 minutes Creamy Beef and Shitake Soup Day 2 - Serves 2 1/2 large stalk celery, diced 1 1/2 cups low sodium beef broth, or use homemade 1/2 (14-ounce) can coconut cream 1/2 tablespoon arrowroot powder Sea salt and freshly ground black pepper, to taste 1/2 tablespoon ground cumin COOKING INSTRUCTIONS: Melt the coconut oil in a large saucepan with a tight-fitting lid over medium heat. Add thyme, leeks and garlic; cook for 5 minutes. Add ground beef; cook for 10 minutes, chopping it up into small pieces with a spoon. Add remaining ingredients (mushrooms through cumin). Reduce heat, cover and simmer soup for 20 minutes or until beef is cooked through and vegetables are tender. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 498 Calories; 34g Fat; 36g Protein; 15g Carbohydrate; 2g Dietary Fiber; 78mg Cholesterol; 156mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 2 Vegetable; 5 Fat. Paleo Menu-Mailer Volume 14, Week 19
2 tablespoons pine nuts 1 1/2 tablespoons olive oil Sea salt and freshly ground black pepper, to taste 1 1/2 cloves garlic Cook Time: 20 to 30 minutes Sun-dried Tomato and Pest Pork Tenderloin Day 3 - Serves 2 COOKING INSTRUCTIONS: Preheat oven to 350 degrees. 1/4 cup chopped fresh basil leaves 1 tablespoon lemon juice 2 1/2 tablespoons chopped sun-dried tomatoes 1 (1 1/4-pound) pork tenderloin Prepare pesto: In a food processor, pulse first 6 ingredients (pine nuts through lemon juice) until a paste is formed; transfer pesto to a medium bowl then add the sun-dried tomatoes and blend well. Using a sharp knife, butterfly the tenderloin down the middle. Pour pesto mixture onto one side of the tenderloin; top with the other side of the tenderloin and seal with toothpicks inserted on either side of the opening. Place the tenderloin in a large baking dish and cover with aluminum foil. Bake for 20 to 30 minutes or until a meat thermometer registers 140 degrees. Allow pork to cool slightly, then slice and serve. SERVING SUGGESTION: Steamed rutabagas mashed with ghee, salt, pepper and ground nutmeg to taste. Add shredded cabbage sautéed in ghee and tossed with salt, pepper and caraway seeds to taste. NUTRITION: 496 Calories; 24g Fat; 62g Protein; 5g Carbohydrate; 1g Dietary Fiber; 184mg Cholesterol; 230mg Sodium. Exchanges: 0 Grain (Starch); 9 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat. 2 1/2 cloves garlic, pressed 1 cup radish halves 1/2 tablespoon coconut oil Shrimp and Roasted Garlic and Radishes Day 4 - Serves 2 Sea salt and freshly ground black pepper, to taste 1/2 pound medium shrimp, peeled and deveined 1 tablespoon lemon juice 2 tablespoons chopped fresh rosemary Cook Time: 15 minutes COOKING INSTRUCTIONS: Preheat oven to 450 degrees. In a large bowl, place all ingredients; blend well then pour mixture into a baking dish. Bake for 15 minutes or until vegetables are brown around the edges and shrimp is pink. Serve warm. SERVING SUGGESTION: A big spinach salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 171 Calories; 6g Fat; 23g Protein; 5g Carbohydrate; 1g Dietary Fiber; 173mg Cholesterol; 184mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 19
1/2 tablespoon coconut oil 1/2 pound ground turkey 1/2 small onion, chopped 1 clove garlic, minced Sea salt and freshly ground black pepper, to taste Prep Time: 15 minutes Cook Time: 20 minutes Ginger Turkey and Cauliflower Stir-Fry Day 5 - Serves 2 1 cup cauliflower florets 1 tablespoon grated gingerroot 1 tablespoon lemon juice 1 teaspoon lemon zest 1/2 tablespoon chopped parsley COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet with a tight-fitting lid over medium heat. Add ground turkey, onion and garlic; cook and stir for 10 minutes, breaking up ground turkey with a spoon. Add remaining ingredients (salt and pepper through parsley) then reduce heat to low, cover and cook for 10 minutes or until vegetables are tender-crisp and turkey is cooked through. Serve warm. SERVING SUGGESTION: Baked sweet potatoes and steamed broccoli spears. NUTRITION: 228 Calories; 13g Fat; 21g Protein; 7g Carbohydrate; 2g Dietary Fiber; 90mg Cholesterol; 124mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat. 1/2 pound lean ground beef 1 small leek, chopped 1 clove garlic, minced Sea salt and freshly ground black pepper, to taste 1/2 teaspoon dried oregano Cook Time: 6 to 8 hours Beef and Leek Stuffed Cabbage in Tomato Sauce Day 6 - Serves 2 1/2 teaspoon ground cumin 4 large cabbage leaves 1/2 (14.5-ounce) can diced tomatoes 1/2 cup tomato sauce 1/2 cup low sodium beef broth, or use homemade COOKING INSTRUCTIONS: In a large bowl, combine first 9 ingredients (ground beef through tomato sauce). Lay cabbage leaves flat and scoop 3 to 4 tablespoons of meat mixture onto each leaf; roll up (envelope style) and place in a large crock cooker, seam sides down. Pour beef broth over cabbage rolls. Cover and cook on LOW for 6 to 8 hours or until stuffed cabbage rolls are fall-apart tender. Serve warm. SERVING SUGGESTION: Serve cabbage rolls and sauce over 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 then fluff with a fork). Add steamed green beans on the side. NUTRITION: 370 Calories; 24g Fat; 25g Protein; 14g Carbohydrate; 3g Dietary Fiber; 85mg Cholesterol; 473mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 2 1/2 Vegetable; 3 Fat. Paleo Menu-Mailer Volume 14, Week 19
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 19
Low Carb Menu-Mailer Shopping List Four Servings MENU: Day 1: Chicken Caesar Kale Salad, along with baked eggplant Day 2: Spicy Coleslaw and Steak Salad, add a side of turnip fries Day 3: Ham and Green Bean Quiche, serve with a tossed green Day 4: Ghee and Lemon Seared Tuna, it s a complete meal all on it s own! Day 5: Cilantro Turkey Meatballs in Tomato Sauce, with steamed broccoli and Caulirice Day 6: Broccoli and Chicken Cheddar Soup, add a tossed green salad SHOPPING LIST: PROTEIN Boneless skinless chicken breasts (2 large) [D1] Boneless skinless chicken thighs (1 pound) [D6] Steak (1 pound, chopped) [D2] Tuna steaks (4) [D4] Ground turkey (1 pound) [D5] DELI Ham (2 cups, chopped) [D3] CONDIMENTS Coconut oil [D1] [D2] [D3] [D4] [D5] Liquid stevia [D1] [D2] Red wine vinegar [D1] **Low carb salad dressing [D3] [D6] Volume 14, Week 19 PRODUCE Kale (4 cups, chopped) [D1] Cabbage (2 cups, shredded) [D2] Garlic (7 cloves) [D1] [D4] [D5] [D6] Onion (1 large, 1 small) [D3] [D4] Chives (2 tablespoons, chopped) [D2] Leek (1 large) [D6] Green beans (2 cups, chopped) [D3] Broccoli florets (7 cups) [D4] [D6] **Additional [D5] Carrots (2 cups, shredded) [D2] Celery (2 cups, chopped) [D6] Lemon (4 tablespoons, juice) [D1] [D4] Lime (2 tablespoons, juice) [D2] Cilantro (6 tablespoons, chopped) [D2] [D5] **Lettuce (not iceberg) [D3] [D6] **Salad veggies [D3] [D6] **Eggplant [D1] **Turnips [D2] **Cauliflower [D5] DAIRY/DAIRY CASE Ghee (2 tablespoons) [D3] Eggs (7 large) [D3] [D5] Whole milk (4 cups) [D6] Buttermilk (1/4 cup) [D1] Heavy cream(1/4 cup) [D3] Greek yogurt, plain (1/4 cup and 2 tablespoons) [D1] [D2] Cheddar cheese, sharp (1 1/4 cup) [D3] [D6] FREEZER Bell peppers (2 cups, sliced) [D4] CANNED GOODS 1 (14-ounce) can diced tomatoes with green chilies [D5] Tomato paste (2 tablespoons) [D5] Low sodium chicken broth (1/4 cup) [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Cayenne pepper [D2] Chili powder [D2] Garlic powder [D2] **Additional [D2] Paprika [D3] Dried thyme [D3] DRY GOODS Almonds (1/4 cup, chopped) [D1] Pecans (1/2 cup, chopped) [D2] Almond flour (1/4 cup) [D5] GLUTEN FREE Liquid stevia [D1] [D2] Red wine vinegar [D1] Diced tomatoes [D5] Tomato paste [D5] Low sodium chicken broth [D6] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Low Carb Menu-Mailer Volume 14, Week 19
2 large boneless skinless chicken breasts 1/2 tablespoon coconut oil 4 cups chopped kale 1/4 cup chopped almonds Prep Time: 15 minutes Cook Time: 25 minutes Chicken Caesar Kale Salad Day 1 - Serves 4 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. 3 tablespoons lemon juice 2 cloves garlic 1/4 cup buttermilk 1 drop liquid stevia 2 tablespoons red wine vinegar 2 tablespoons plain greek yogurt Rub chicken with salt and pepper and coconut oil. Place the chicken in a large baking dish and place in the oven. Bake for 25 minutes, until chicken is no longer pink in the center. Allow chicken to cool, then shred using two forks. In a large bowl, mix the kale, chicken and almonds. In a blender, blend the remaining ingredients (lemon juice through greek yogurt) until smooth. Pour the dressing over the salad and serve. SERVING SUGGESTION: Baked eggplant. GLUTEN FREE: Make sure liquid stevia and red wine vinegar are gluten free. NUTRITION: 179 Calories; 8g Fat; 18g Protein; 12g Carbohydrate; 2g Dietary Fiber; 34mg Cholesterol; 87mg Sodium. Exchanges: 0 Grain (Starch); 2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates. 1 tablespoon coconut oil 1 pound chopped steak 2 cups shredded cabbage 2 cups shredded carrots 4 tablespoons chopped fresh cilantro 2 tablespoons chopped chives Prep Time: 15 minutes Cook Time: 5 to 7 minutes Spicy Coleslaw and Steak Salad Day 2 - Serves 4 1/4 cup raisins 1/2 cup chopped pecans 1/4 cup plain greek yogurt 2 tablespoons lime juice 2 drops liquid stevia 1/2 teaspoon cayenne pepper 1 teaspoon chili powder 1/2 teaspoon garlic powder COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the steak and season with salt and pepper to taste. Cook for 5 to 7 minutes, until steak is cooked to desired level of doneness. In a large bowl, mix the next 6 ingredients (cabbage through pecans). In a blender, blend the remaining ingredients (greek yogurt through garlic powder) until smooth. Top the salad with the steak and pour the dressing over the top. Mix well and serve. SERVING SUGGESTION: Turnip fries. (Peel turnips and cut into fries ; toss with olive oil and bake on a cookie sheet in a preheated 375-degree oven, turning once, until tender. Season with salt, pepper and garlic powder to taste.) GLUTEN FREE: Make sure liquid stevia is gluten free. NUTRITION: 450 Calories; 33g Fat; 21g Protein; 21g Carbohydrate; 5g Dietary Fiber; 64mg Cholesterol; 91mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 5 Fat. Low Carb Menu-Mailer Volume 14, Week 19