Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Grilled Chicken Skewers with Guacamole, serve with steamed green beans Day 2: Beef and Broccoli Stir- Fry, add a side of Cauli-rice Day 3: Pineapple Pork Skewers, with some steamed broccoli Day 4: Salmon and Zucchini Cakes with Lemon Vinaigrette, serve with steamed asparagus Day 5: Pumpkin Chicken Soup, along with a tossed salad with Leanne s Vinaigrette Day 6: Pork Curry, serve with stir-fried zucchini, yellow squash and red bell pepper SHOPPING LIST: PROTEIN Boneless skinless chicken breasts (2 large) [D1] [D5] Beef steak of choice (1/2 pound) [D2] Pork tenderloin (1/2 pound, cubed) [D3] Boneless pork shoulder (1 1/4 pounds, cubed) [D6] Salmon (1 1/2 cups, cooked and flaked) [D4] CONDIMENTS Olive oil [D1] [D4] [D6] Coconut oil [D2] [D4] Coconut aminos [D3] Sesame oil [D3] Honey [D4] **Extra virgin olive oil [D5] **Balsamic vinegar [D5] DRY GOODS Almond flour (1 tablespoon) [D4] Volume 15, Week 2 PRODUCE Kale (1 cup, chopped) [D5] Garlic (5 cloves) [D2] [D3] [D4] [D5] [D6] **Additional [D5] Onion (1 1/2 large, 1/2 medium and 2 tablespoons, chopped) [D1] [D2] [D3] [D5] [D6] Shallot (1/2 medium) [D4] Bell pepper (1/2 large) [D3] Jalapeno (1/2 medium) [D1] Tomatoes (1 tablespoon, diced) [D1] Cauliflower (2 cups, florets) [D1] [D5] **Additional [D2] Broccoli (1 cup, florets) [D2] **Additional [D3] Zucchini (1/2 cup, shredded) [D4] **Additional [D6] Parsnips (1 medium) [D5] Carrot (1/4 cup, chopped) [D2] Celery (1 large rib) [D5] Avocado (1 large) [D1] Lime (1 tablespoon, juice and 1/2 teaspoon, zest) [D1] [D2] Lemon (2 tablespoons, juice) [D4] Pineapple (3/4 cup, cubed) [D3] Cilantro (1/2 bunch plus 3 tablespoons, chopped) [D1] [D2] [D6] Parsley (1/2 tablespoon, chopped) [D4] Ginger (1 1/2 tablespoons, minced) [D6] **Lettuce (not iceberg) [D5] **Salad veggies (your choice) [D5] **Green beans [D1] **Asparagus [D4] **Yellow squash [D6] **Red bell pepper [D6] DAIRY/DAIRY CASE Egg (1 small, beaten) [D4] CANNED GOODS Full fat coconut milk (1/2 (14- ounce) can plus 1/2 cup) [D2] [D6] Low sodium chicken broth (3 1/2 cups) [D5] [D6] Pumpkin puree (1/4 cup) [D5] 1/2 (14-ounce) can diced tomatoes [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Garlic powder [D4] Dried dill [D4] Ground cumin [D5] [D6] Cayenne pepper [D5] Dried thyme [D5] Turmeric [D6] Mild curry powder [D6] **Dried basil [D5] **Dried oregano [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.
1 large boneless, skinless chicken breast, cubed 1/2 large onion, cut into wedges 1 cup cauliflower florets 1/2 tablespoon olive oil Prep time: 15 minutes Cook time: 10 minutes Grilled Chicken Skewers with Guacamole Day 1 - Serves 2 COOKING INSTRUCTIONS: Preheat grill to medium heat. 1 large avocado, peeled and mashed 1/2 medium jalapeño, seeded and minced 1 tablespoon diced tomatoes 1 tablespoon lime juice 1 tablespoon chopped cilantro In a large bowl, toss the first 5 ingredients (chicken through salt and pepper). Thread each ingredient alternately onto skewers. Place the skewers on the grill and cook for 5 minutes on each side, until chicken is no longer pink in the center and vegetables are tender. In a medium bowl, mix the remaining 5 ingredients (avocado through cilantro) and serve guacamole with chicken skewers. SERVING SUGGESTION: Steamed green beans. NUTRITION: 349 Calories; 20g Fat (50.9% calories from fat); 31g Protein; 14g Carbohydrate; 4g Dietary Fiber; 68mg Cholesterol; 103mg Sodium. Exchanges: 4 Lean Meat; 1 Vegetable; 1/2 Fruit; 3 1/2 Fat. 1/2 tablespoon coconut oil 1/2 pound beef steak of choice, sliced 2 tablespoons chopped onion Prep time: 5 minutes Cook time: 18 minutes Beef and Broccoli Stir-Fry Day 2 - Serves 2 1/4 cup chopped carrot 1 cup broccoli florets 1/2 (14-ounce) can full fat coconut milk 1/2 teaspoon grated lime zest 2 tablespoons chopped cilantro COOKING INSTRUCTIONS: In a large skillet, heat oil over medium heat. To the skillet, add the steak and season with salt and pepper to taste. Cook for 3 minutes, to brown steak. To the skillet, add the next 4 ingredients (onion through broccoli). Cook for 10 minutes, then add the remaining 3 ingredients (coconut milk through cilantro). Cook for 5 minutes, until vegetables are tender. Serve warm. SERVING SUGGESTION: Cauli-rice (process cauliflower in a blender of food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). NUTRITION: 501 Calories; 44g Fat (77.5% calories from fat); 20g Protein; 9g Carbohydrate; 2g Dietary Fiber; 63mg Cholesterol; 64mg Sodium. Exchanges: 1/2 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 7 1/2 Fat.
1/2 pound pork tenderloin, cubed 3/4 cup cubed pineapple 1/2 large onion, cut into wedges 1/2 large bell pepper, sliced Pineapple Pork Skewers Day 3 - Serves 2 2 tablespoons coconut aminos 1/2 tablespoon sesame oil Prep time: 10 minutes Cook time: 5 to 10 minutes COOKING INSTRUCTIONS: Heat grill to medium heat. In a large bowl, toss all the ingredients (pork through salt and pepper) and thread each ingredient onto large skewers. Place skewers on the grill and cook for 5 to 10 minutes on each side until pork is cooked through and vegetables are tender. Serve warm. SERVING SUGGESTION: Steamed broccoli. NUTRITION: 215 Calories; 7g Fat (29.6% calories from fat); 25g Protein; 15g Carbohydrate; 2g Dietary Fiber; 74mg Cholesterol; 77mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1/2 Fat. 1 1/2 cups cooked and flaked salmon 1 small egg, beaten 1/2 cup shredded zucchini 1 tablespoon almond flour 1/2 tablespoon chopped parsley 1/2 medium shallot, minced Prep time: 15 minutes Cook time: 20 minutes Salmon and Zucchini Cakes with Lemon Vinaigrette Day 4 - Serves 2 COOKING INSTRUCTIONS: Preheat oven to 350 degrees. 1/4 teaspoon garlic powder 1/2 tablespoon coconut oil 2 tablespoons lemon juice 1 1/2 tablespoons olive oil 1 teaspoon honey 1/2 teaspoon dried dill In a large bowl, mix the first 8 ingredients (salmon through garlic powder). Form salmon mixture into patties. In a large skillet over medium heat, heat coconut oil. To the skillet, add the salmon patties and brown on each side for 5 minutes, until golden brown. In a large baking dish, place the salmon cakes and place in the oven. Cook for 10 minutes, until the center of the cakes are warm. In a small bowl, whisk together the remaining 5 ingredients (lemon juice through dill). Serve with salmon patties. SERVING SUGGESTION: Steamed asparagus. NUTRITION: 379 Calories; 22g Fat (52.5% calories from fat); 38g Protein; 7g Carbohydrate; 1g Dietary Fiber; 145mg Cholesterol; 140mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates.
2 cups low sodium chicken broth 1/4 cup pumpkin puree 1 medium parsnip, chopped 1 cup cauliflower florets 1 large ribs celery, chopped 1 cup chopped kale Prep time: 10 minutes Cook time: 35 to 40 minutes Pumpkin Chicken Soup Day 5 - Serves 2 1/2 medium onion, chopped 1 tablespoon ground cumin 1/2 teaspoon cayenne pepper 1/2 teaspoon dried thyme 1 large boneless, skinless chicken breasts, chopped COOKING INSTRUCTIONS: In a large pot over medium heat, add all the ingredients (chicken broth through chicken breasts) and stir well. Cover soup and cook for 5 to 10 minutes, until soup comes to a boil. Reduce heat to low and simmer for 30 minutes, until vegetables are tender and chicken is cooked through and no longer pink in the center, serve warm. SERVING SUGGESTION: A big tossed salad 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: 334 Calories; 3g Fat (8.0% calories from fat); 43g Protein; 36g Carbohydrate; 10g Dietary Fiber; 68mg Cholesterol; 661mg Sodium. Exchanges: 1 1/2 Grain (Starch); 5 Lean Meat; 2 1/2 Vegetable; 0 Fat. 1 tablespoon olive oil 1 1/4 pounds cubed boneless pork shoulder Sea salt and freshly ground black pepper, to taste 1/2 large onion, chopped 1 garlic clove, minced 1 1/2 tablespoons minced fresh ginger Prep Time: 40 minutes Cook Time: 4 hours Pork Curry Day 6 - Serves 2 1/2 tablespoon mild curry powder 1/2 tablespoon ground cumin 1/4 teaspoon ground turmeric 1/2 (14-ounce) can diced tomatoes 1/2 cup full fat coconut milk 1 1/2 cups low sodium chicken broth 1/2 bunch cilantro, chopped COOKING INSTRUCTIONS: In a large skillet, heat the oil. Season the pork with salt and pepper to taste. Add half of the pork to the skillet and brown it over MEDIUM HIGH heat for 12 minutes. Transfer the pork to the crock cooker. Repeat with the remaining pork. Pour off all but 2 tablespoons of the fat in the skillet. Add the onion, garlic, ginger, curry, cumin and turmeric and cook over LOW heat, stirring, until fragrant and the onion is softened for 5 minutes. Add the mixture into the crock cooker. Add the tomatoes and their juices, coconut milk and broth, cover and cook on HIGH for 4 hours. Spoon off as much fat from the surface of the stew as possible. Garnish with cilantro and serve. SERVING SUGGESTION: Stir-fried zucchini, yellow squash and red bell pepper. NUTRITION: 498 Calories; 38g Fat (68.8% calories from fat); 31g Protein; 7g Carbohydrate; 1g Dietary Fiber; 101mg Cholesterol; 367mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 4 Fat.
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.