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: Roasted Lemon Chicken with Goat Cheese, add sauteed zucchini and yellow squash Day 2: Lime and Chili Grilled Steak Tacos, serve some baked butternut squash Day 3: Spanish Tortilla, along with a big salad Day 4: Grilled Sausages with Lentil Salad, add some warm buttered corn muffins Day 5: Salmon with Salsa Verde, serve steamed broccoli and brown rice Day 6: Hunter s Chicken, add a side of mashed potatoes and steamed green beans SHOPPING LIST: PROTEIN 6 boneless skinless chicken breasts [D1] 12 boneless skinless chicken thighs [D6] Flank steak (2 pounds) [D2] 6 sausage links, spicy or sweet [D4] Salmon (2 pounds) [D5] CONDIMENTS Olive oil [D1] [D2] [D3] [D4] [D5] [D6] Balsamic vinegar [D4] Dijon mustard [D4] Pitted olives (1 cup, chopped) [D5] Pitted black olives (1 cup) [D6] Capers [D5] Red wine (1 cup, or low sodium chicken broth) [D6] **Salad dressing [D3] Volume 14, Week 16 PRODUCE Spinach (4 cups) [D3] Garlic (5 cloves) [D5] [D6] Red onion (5 large, 1 medium) [D2] [D3] [D4] [D6] Shallot (1 small) [D4] Bell peppers (2 large, any color) [D2] Idaho potatoes (3 large) [D3] **Additional [D6] Avocado (1 large) [D2] Carrot (3 large) [D4] [D6] Celery (3 stalk) [D4] [D6] Lemons (2 large) [D1] [D5] Lime (2 large, juiced) [D2] Cilantro (3/4 cup, chopped) [D2] Parsley (1 cup, chopped) [D4] [D5] Basil (1/2 cup, chopped) [D5] Thyme (2 teaspoons) [D6] **Lettuce (not iceberg) [D3] **Salad veggies (your choice) [D3] **Zucchini [D1] **Yellow squash [D1] **Butternut squash [D2] **Broccoli [D5] **Green beans [D6] CANNED GOODS 1 (28-ounce) can plum tomatoes [D6] Low sodium chicken broth (1 cup, if not using red wine) [D6] DAIRY/DAIRY CASE Eggs (9 large) [D3] Whole milk (1/2 cup) [D3] 1 (4-ounce) log goat cheese [D1] Goat cheese, crumbled (1/2 cup) [D4] Feta cheese (1 cup) [D3] **Butter [D4] BAKERY Tortillas (6) [D2] **Corn muffins [D4] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Dried thyme [D1] [D4] Red pepper flakes [D2] Paprika [D3] DRY GOODS Lentils (1 1/2 cup) [D4] Walnuts, toasted (1/2 cup) [D4] **Brown rice [D5] VEGETARIAN Non-breaded faux chicken patties [D1] Vegetarian steak strips [D2] Soy sausage [D4] Eggplant [D5] Canned white beans [D6] Low sodium vegetable broth (if not using red wine) [D6] GLUTEN FREE Tortillas [D2] Lentils [D4] Dijon mustard [D4] Balsamic vinegar [D4] Olives [D5] [D6] Capers [D5] Canned tomatoes [D6] Red wine (or 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. Classic Menu-Mailer Volume 14, Week 16
6 boneless, skinless chicken breasts 1 teaspoon dried thyme 1 tablespoon olive oil Prep time: 10 minutes Cook time: 20 minutes Roasted Lemon Chicken with Goat Cheese Day 1 - Serves 6 COOKING INSTRUCTIONS: Preheat the oven to 450 degrees. 1 lemon, sliced into 6 slices 1 (4-ounce) log goat cheese, cut into 6 slices On a baking dish, place chicken and top with thyme, olive oil, sea salt and freshly ground pepper to taste, lemon slice and goat cheese, Bake for 15 to 17 minutes until chicken is cooked through. SERVING SUGGESTION: Sauteed zucchini and yellow squash. VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: No changes necessary. NUTRITION: 316 Calories; 11g Fat; 50g Protein; 2g Carbohydrate; trace Dietary Fiber; 130mg Cholesterol; 189mg Sodium. Exchanges: 0 Grain (Starch); 7 Lean Meat; 0 Fruit; 1 1/2 Fat. 2 tablespoons olive oil 2 pounds flank steak, cut into 2 inch strips Juice of 2 limes, divided Red pepper flakes to taste Lime and Chili Grilled Steak Tacos Day 2 - Serves 6 Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 15 minutes 2 large bell peppers (any color) seeded and cut into 2 inch strips 2 large red onions, cut into 2 inch strips 6 tortillas, warmed 3/4 cup freshly chopped cilantro 1 large avocado, seeded and diced COOKING INSTRUCTIONS: In a large bowl, add 2 tablespoons olive oil, steak, juice of 1 lime, red pepper flakes and sea salt and freshly ground black pepper to taste and marinate in the refrigerator for at least 20 minutes. On an indoor grill, grill peppers and onions over medium high heat 5 to 7 minutes per side. Add steak and grill 3 to 5 minutes per side until steak is cooked through. Slice steak and place in tortilla and top with bell peppers and onions, cilantro, juice of 1 lime and avocado. SERVING SUGGESTION: Baked butternut squash. VEGETARIAN: Use vegetarian steak strips instead of flank steak. GLUTEN FREE: Make sure tortillas are gluten free. NUTRITION: 501 Calories; 23g Fat; 23g Protein; 51g Carbohydrate; 5g Dietary Fiber; 39mg Cholesterol; 404mg Sodium. Exchanges: 2 1/2 Grain (Starch); 2 Lean Meat; 1 Vegetable; 1/2 Fruit; 3 1/2 Fat. Classic Menu-Mailer Volume 14, Week 16
2 tablespoons olive oil 3 large Idaho potatoes, peeled and cut into 1/2 inch cubes 1 large red onion, chopped 4 cups spinach Prep time: 15 minutes Cook time: 45 minutes Spanish Tortilla Day 3 - Serves 6 COOKING INSTRUCTIONS: Preheat the oven to 350 degrees. 9 large eggs 1 teaspoon paprika 1/2 cup whole milk 1 cup feta cheese, crumbled In a large skillet, heat olive oil over medium heat and saute potatoes 15 minutes, add onions and saute 5 to 7 minutes until potatoes are cooked through. Add spinach and sea salt and freshly ground black pepper to taste and saute 3 to 5 minutes until spinach wilts. In a large bowl, add eggs, paprika, and milk. Stir to combine. Pour into skillet and top with feta. Bake for 15 to 20 minutes until eggs are set. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: No changes necessary. GLUTEN FREE: No changes necessary. NUTRITION: 329 Calories; 18g Fat; 17g Protein; 25g Carbohydrate; 3g Dietary Fiber; 343mg Cholesterol; 417mg Sodium. Exchanges: 1 Grain (Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 2 1/2 Fat. Classic Menu-Mailer Volume 14, Week 16
1 1/2 cups lentils 1 tablespoon thyme 1 large carrot, chopped 1 celery stalk, chopped 1 medium red onion, chopped 3 tablespoons olive oil Prep time: 15 minutes Cook time: 30 minutes Grilled Sausages with Lentil Salad Day 4 - Serves 6 1 tablespoon balsamic vinegar 1 teaspoon Dijon mustard 1 small shallot, diced 1/2 cup freshly chopped parsley 1/2 cup walnuts, toasted 1/2 cup goat cheese, crumbled 6 sausage links (spicy or sweet) COOKING INSTRUCTIONS: In a large pot, over medium heat, cook lentils, thyme, carrot, celery, onion, sea salt and freshly ground black pepper to taste and enough water to cover the lentils for 15 to 20 minutes until the lentils are fork tender. Drain the water and place the lentils and vegetables in a bowl. In a small bowl, add olive oil, balsamic vinegar, mustard, shallot and sea salt and freshly ground black pepper to taste. Whisk to combine. Pour over lentils and add parsley, walnuts, and goat cheese. On an indoor grill, grill sausages 5 to 7 minutes per side until cooked through. Slice sausages and serve with lentil salad. SERVING SUGGESTION: Warm buttered corn muffins. VEGETARIAN: Use soy sausage instead of regular sausage links. GLUTEN FREE: Make sure lentils, Dijon mustard, balsamic vinegar are gluten free. NUTRITION: 513 Calories; 32g Fat; 24g Protein; 35g Carbohydrate; 17g Dietary Fiber; 36mg Cholesterol; 321mg Sodium. Exchanges: 2 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 5 1/2 Fat; 0 Other Carbohydrates Classic Menu-Mailer Volume 14, Week 16
1/2 cup freshly chopped basil 1/2 cup freshly chopped parsley 5 tablespoons olive oil 1 cup pitted olives, chopped Salmon with Salsa Verde Day 5 - Serves 6 1 tablespoon capers 2 garlic cloves, chopped Juice of 1 lemon, divided 2 pounds salmon Prep time: 15 minutes Cook time: 20 minutes COOKING INSTRUCTIONS: Preheat the oven to 375 degrees. In a large blender or food processor, add basil, parsley, olive oil, olives, capers, garlic, 1/2 the lemon juice, and sea salt and freshly ground pepper to taste. Pulse 1 to 2 minutes until smooth. In a large baking dish, add fish and remaining lemon juice and bake for 15 to 20 minutes until fish flakes easily with fork. Serve with salsa verde. SERVING SUGGESTION: Steamed broccoli and brown rice. VEGETARIAN: Use eggplant instead of salmon. GLUTEN FREE: Make sure olives and capers are gluten free. NUTRITION: 310 Calories; 19g Fat; 31g Protein; 4g Carbohydrate; 1g Dietary Fiber; 79mg Cholesterol; 314mg Sodium. Exchanges: 4 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates. 2 tablespoons olive oil 12 boneless, skinless chicken thighs, cut into 2 inch cubes 2 large red onions, chopped 3 garlic cloves, chopped 2 large carrots, chopped Prep time: 15 minutes Cook time: 8 hours Hunter s Chicken Day 6 - Serves 6 2 celery stalks, chopped 1 cup red wine (or low sodium chicken broth) 1 (28-ounce) can plum tomatoes, chopped 1 cup pitted black olives 2 teaspoons thyme COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and sear chicken 5 to 7 minutes per side until browned. In a large slow cooker, add chicken and remaining 9 ingredients (onions through thyme) and cook on low for 8 hours until chicken is cooked through. SERVING SUGGESTION: Mashed potatoes and steamed green beans. VEGETARIAN: Use canned white beans instead of chicken thighs. Also, if not using red wine use low sodium vegetable broth. Adjust cook time. GLUTEN FREE: Make sure red wine (or chicken broth), canned tomatoes and black olives are gluten free. NUTRITION: 368 Calories; 14g Fat; 36g Protein; 18g Carbohydrate; 5g Dietary Fiber; 143mg Cholesterol; 434mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 3 Vegetable; 0 Fruit; 1 1/2 Fat. Classic Menu-Mailer Volume 14, Week 16
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Roasted Lemon Chicken with Goat Cheese, add sauteed zucchini and yellow squash Day 2: Lime and Chili Grilled Steak Tacos, serve some baked butternut squash Day 3: Spanish Tortilla, along with a big salad Day 4: Grilled Sausages with Lentil Salad, add some warm buttered corn muffins Day 5: Salmon with Salsa Verde, serve steamed broccoli and brown rice Day 6: Hunter s Chicken, add a side of mashed potatoes and steamed green beans SHOPPING LIST: PROTEIN 2 boneless skinless chicken breasts [D1] 4 boneless skinless chicken thighs [D6] Flank steak (3/4 pound) [D2] 2 sausage links, spicy or sweet [D4] Salmon (3/4 pound) [D5] CONDIMENTS Olive oil [D1] [D2] [D3] [D4] [D5] [D6] Balsamic vinegar [D4] Dijon mustard [D4] Pitted olives (1/3 cup, chopped) [D5] Pitted black olives (1/3 cup) [D6] Capers [D5] Red wine (1/3 cup, or low sodium chicken broth) [D6] **Salad dressing [D3] Volume 14, Week 16 PRODUCE Spinach (1 1/3 cups) [D3] Garlic (2 cloves) [D5] [D6] Red onion (3 medium) [D2] [D3] [D4] [D6] Shallot (1/3 small) [D4] Bell peppers (1 medium, any color) [D2] Idaho potatoes (1 large) [D3] **Additional [D6] Avocado (1/3 large) [D2] Carrot (1 large) [D4] [D6] Celery (1 stalk) [D4] [D6] Lemons (1 large) [D1] [D5] Lime (1 medium, juiced) [D2] Cilantro (1/4 cup, chopped) [D2] Parsley (1/3 cup, chopped) [D4] [D5] Basil (3 tablespoons, chopped) [D5] Thyme (3/4 teaspoon) [D6] **Lettuce (not iceberg) [D3] **Salad veggies (your choice) [D3] **Zucchini [D1] **Yellow squash [D1] **Butternut squash [D2] **Broccoli [D5] **Green beans [D6] DAIRY/DAIRY CASE Eggs (3 large) [D3] Whole milk (3 tablespoons) [D3] 1 (1.5-ounce) log goat cheese [D1] Goat cheese, crumbled (3 tablespoons) [D4] Feta cheese (1/3 cup) [D3] **Butter [D4] BAKERY Tortillas (2) [D2] **Corn muffins [D4] DRY GOODS Lentils (1/2 cup) [D4] Walnuts, toasted (3 tablespoons) [D4] **Brown rice [D5] CANNED GOODS 1/2 (28-ounce) can plum tomatoes [D6] Low sodium chicken broth (1/3 cup, if not using red wine) [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Dried thyme [D1] [D4] Red pepper flakes [D2] Paprika [D3] VEGETARIAN Non-breaded faux chicken patties [D1] Vegetarian steak strips [D2] Soy sausage [D4] Eggplant [D5] Canned white beans [D6] Low sodium vegetable broth (if not using red wine) [D6] GLUTEN FREE Tortillas [D2] Lentils [D4] Dijon mustard [D4] Balsamic vinegar [D4] Olives [D5] [D6] Capers [D5] Canned tomatoes [D6] Red wine (or 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. Classic Menu-Mailer Volume 14, Week 16
2 boneless, skinless chicken breasts 1/3 teaspoon dried thyme 1 teaspoon olive oil Prep time: 10 minutes Cook time: 20 minutes Roasted Lemon Chicken with Goat Cheese Day 1 - Serves 2 COOKING INSTRUCTIONS: Preheat the oven to 450 degrees. 1/3 lemon, sliced into 6 slices 1 (1.5-ounce) log goat cheese, cut into 2 slices On a baking dish, place chicken and top with thyme, olive oil, sea salt and freshly ground pepper to taste, lemon slice and goat cheese, Bake for 15 to 17 minutes until chicken is cooked through. SERVING SUGGESTION: Sauteed zucchini and yellow squash. VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: No changes necessary. NUTRITION: 316 Calories; 11g Fat; 50g Protein; 2g Carbohydrate; trace Dietary Fiber; 130mg Cholesterol; 189mg Sodium. Exchanges: 0 Grain (Starch); 7 Lean Meat; 0 Fruit; 1 1/2 Fat. 2 teaspoons olive oil 3/4 pound flank steak, cut into 2 inch strips Juice of 1 lime, divided Red pepper flakes to taste Lime and Chili Grilled Steak Tacos Day 2 - Serves 2 Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 15 minutes 1 medium bell pepper (any color) seeded and cut into 2 inch strips 1 medium red onion, cut into 2 inch strips 2 tortillas, warmed 1/4 cup freshly chopped cilantro 1/3 large avocado, seeded and diced COOKING INSTRUCTIONS: In a large bowl, add 2 teaspoons olive oil, steak, juice of 1/2 lime, red pepper flakes and sea salt and freshly ground black pepper to taste and marinate in the refrigerator for at least 20 minutes. On an indoor grill, grill peppers and onions over medium high heat 5 to 7 minutes per side. Add steak and grill 3 to 5 minutes per side until steak is cooked through. Slice steak and place in tortilla and top with bell peppers and onions, cilantro, juice of 1/2 lime and avocado. SERVING SUGGESTION: Baked butternut squash. VEGETARIAN: Use vegetarian steak strips instead of flank steak. GLUTEN FREE: Make sure tortillas are gluten free. NUTRITION: 501 Calories; 23g Fat; 23g Protein; 51g Carbohydrate; 5g Dietary Fiber; 39mg Cholesterol; 404mg Sodium. Exchanges: 2 1/2 Grain (Starch); 2 Lean Meat; 1 Vegetable; 1/2 Fruit; 3 1/2 Fat. Classic Menu-Mailer Volume 14, Week 16
2 teaspoons olive oil 1 large Idaho potatoes, peeled and cut into 1/2 inch cubes 1/3 large red onion, chopped 1 1/3 cups spinach Prep time: 15 minutes Cook time: 45 minutes Spanish Tortilla Day 3 - Serves 2 COOKING INSTRUCTIONS: Preheat the oven to 350 degrees. 3 large eggs 1/3 teaspoon paprika 3 tablespoons whole milk 1/3 cup feta cheese, crumbled In a large skillet, heat olive oil over medium heat and saute potatoes 15 minutes, add onions and saute 5 to 7 minutes until potatoes are cooked through. Add spinach and sea salt and freshly ground black pepper to taste and saute 3 to 5 minutes until spinach wilts. In a large bowl, add eggs, paprika, and milk. Stir to combine. Pour into skillet and top with feta. Bake for 15 to 20 minutes until eggs are set. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: No changes necessary. GLUTEN FREE: No changes necessary. NUTRITION: 329 Calories; 18g Fat; 17g Protein; 25g Carbohydrate; 3g Dietary Fiber; 343mg Cholesterol; 417mg Sodium. Exchanges: 1 Grain (Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 2 1/2 Fat. Classic Menu-Mailer Volume 14, Week 16
1/2 cup lentils 1 teaspoon thyme 1/2 medium carrot, chopped 1/2 celery stalk, chopped 1/2 medium red onion, chopped 3 teaspoons olive oil Prep time: 15 minutes Cook time: 30 minutes Grilled Sausages with Lentil Salad Day 4 - Serves 2 1 teaspoon balsamic vinegar 1/3 teaspoon Dijon mustard 1/3 small shallot, diced 3 tablespoons freshly chopped parsley 3 tablespoons walnuts, toasted 3 tablespoons goat cheese, crumbled 2 sausage links (spicy or sweet) COOKING INSTRUCTIONS: In a large pot, over medium heat, cook lentils, thyme, carrot, celery, onion, sea salt and freshly ground black pepper to taste and enough water to cover the lentils for 15 to 20 minutes until the lentils are fork tender. Drain the water and place the lentils and vegetables in a bowl. In a small bowl, add olive oil, balsamic vinegar, mustard, shallot and sea salt and freshly ground black pepper to taste. Whisk to combine. Pour over lentils and add parsley, walnuts, and goat cheese. On an indoor grill, grill sausages 5 to 7 minutes per side until cooked through. Slice sausages and serve with lentil salad. SERVING SUGGESTION: Warm buttered corn muffins. VEGETARIAN: Use soy sausage instead of regular sausage links. GLUTEN FREE: Make sure lentils, Dijon mustard, balsamic vinegar are gluten free. NUTRITION: 513 Calories; 32g Fat; 24g Protein; 35g Carbohydrate; 17g Dietary Fiber; 36mg Cholesterol; 321mg Sodium. Exchanges: 2 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 5 1/2 Fat; 0 Other Carbohydrates Classic Menu-Mailer Volume 14, Week 16
3 tablespoons freshly chopped basil 3 tablespoons freshly chopped parsley 5 teaspoons olive oil 1/3 cup pitted olives, chopped Salmon with Salsa Verde Day 5 - Serves 2 1 teaspoon capers 1 garlic clove, chopped Juice of 1/2 lemon, divided 3/4 pound salmon Prep time: 15 minutes Cook time: 20 minutes COOKING INSTRUCTIONS: Preheat the oven to 375 degrees. In a large blender or food processor, add basil, parsley, olive oil, olives, capers, garlic, 1/2 the lemon juice, and sea salt and freshly ground pepper to taste. Pulse 1 to 2 minutes until smooth. In a large baking dish, add fish and remaining lemon juice and bake for 15 to 20 minutes until fish flakes easily with fork. Serve with salsa verde. SERVING SUGGESTION: Steamed broccoli and brown rice. VEGETARIAN: Use eggplant instead of salmon. GLUTEN FREE: Make sure olives and capers are gluten free. NUTRITION: 310 Calories; 19g Fat; 31g Protein; 4g Carbohydrate; 1g Dietary Fiber; 79mg Cholesterol; 314mg Sodium. Exchanges: 4 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates. 2 teaspoons olive oil 4 boneless, skinless chicken thighs, cut into 2 inch cubes 1 medium red onions, chopped 1 garlic clove, chopped 1 medium carrot, chopped Prep time: 15 minutes Cook time: 8 hours Hunter s Chicken Day 6 - Serves 2 1 celery stalk, chopped 1/3 cup red wine (or low sodium chicken broth) 1/2 (28-ounce) can plum tomatoes, chopped 1/3 cup pitted black olives 3/4 teaspoon thyme COOKING INSTRUCTIONS: In a large skillet, heat olive oil over medium heat and sear chicken 5 to 7 minutes per side until browned. In a large slow cooker, add chicken and remaining 9 ingredients (onions through thyme) and cook on low for 8 hours until chicken is cooked through. SERVING SUGGESTION: Mashed potatoes and steamed green beans. VEGETARIAN: Use canned white beans instead of chicken thighs. Also, if not using red wine use low sodium vegetable broth. Adjust cook time. GLUTEN FREE: Make sure red wine (or chicken broth), canned tomatoes and black olives are gluten free. NUTRITION: 368 Calories; 14g Fat; 36g Protein; 18g Carbohydrate; 5g Dietary Fiber; 143mg Cholesterol; 434mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 3 Vegetable; 0 Fruit; 1 1/2 Fat. Classic Menu-Mailer Volume 14, Week 16
Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Sweet and Sour Chicken and Cashew Stir-Fry, serve over Cauli-Rice Day 2: Steak and Turnip Apple Cider Salad, add sliced cucumbers and tomatoes on the side Day 3: Smothered Pork Chops, along with steamed broccoli spears and baked sweet potatoes Day 4: Honey Lemon Salmon and Greens, serve with a relish tray of carrot and celery sticks, cherry tomatoes, and cucumber spears Day 5: Rosemary Turkey Meatloaf, serve steamed green beans and Faux-Tay-Toes Day 6: Tomato Cumin Chicken Soup, add a big salad tossed with Leanne s Basic Vinaigrette SHOPPING LIST: PROTEIN 4 pounds beef flank steak [D2] 5 pork chops [D3] 3 large boneless skinless chicken breast halves [D1] 1 pound boneless skinless chicken thighs [D6] 2 pounds ground turkey [D5] 4 medium salmon fillets (or buy frozen) [D4] Eggs (6) [D3] [D5] CONDIMENTS Olive oil [D2] [D4] Coconut oil [D1] [D2] [D3] [D5] Apple cider vinegar [D2] Honey [D1] [D2] [D4] **Extra virgin olive oil [D6] **Balsamic vinegar [D6] Volume 14, Week 16 PRODUCE Onions (1 large, 1 medium plus 1 cup chopped) [D1] [D4] [D6] Sweet onions (1 large) [D3] Garlic (8 large and 4 medium cloves) [D1] [D2] [D4] [D5] [D6]**Additional [D6] Shallots (2 large) [D2] [D5] Celery (2 cups chopped) [D6] **Additional [D4] Broccoli florets (2 cups) [D1] Turnips (1 cup sliced) [D2] Button mushrooms (1 cup sliced) [D3] Gingerroot (1/2 teaspoon grated) [D1] Mustard greens (2 cups chopped) [D4] Kale (2 cups chopped) [D4] Mixed spring salad greens (4 cups) [D2] Cilantro (2 cups chopped) [D6] Rosemary (3 tablespoons chopped and 1 teaspoon minced) [D3] [D4] [D5] Lemons (1/4 cup plus 4 tablespoons juice and 1 teaspoon zest) [D1] [D4] **Sweet potatoes [D3] **Cauliflower [D1] [D5] **Broccoli [D3] **Green beans [D5] **Carrots [D4] **Cucumbers [D2] [D4] **Tomatoes [D2] **Cherry tomatoes [D4] **Lettuce (not Iceberg, no nutrition) [D6] **Salad veggies (your choice) [D6] CANNED GOODS Low sodium chicken broth, or use homemade (4 cups) [D6] 1 (14.5-ounce) can diced tomatoes [D6] Tomato sauce (2 cups) [D5] Tomato paste (1/4 cup) [D6] Coconut milk, unsweetened (1 cup) [D3] Coconut cream (1/2 cup) [D3] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Garlic powder [D3] Ground cumin [D6] **Basil [D6] **Oregano [D6] DRY GOODS Almond flour (1/2 cup plus 1 teaspoon) [D1] [D3] Coconut flour (1/4 cup) [D5] Cashews (1/3 cup chopped) [D1] DAIRY CASE Ghee (clarified butter) ** [D5] FREEZER 4 medium salmon fillets (if not using fresh) [D4] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Paleo Menu-Mailer Volume 14, Week 16
2 tablespoons coconut oil 3 large boneless skinless chicken breast halves, cut into thin strips* 2 cups broccoli florets 1/3 cup chopped cashews 1 cup chopped onions Prep time: 10 minutes Cook time: 25 to 45 minutes Sweet and Sour Chicken and Cashew Stir-Fry Day 1 - Serves 4 4 large cloves garlic, minced 1/2 teaspoon grated gingerroot Sea salt and freshly ground black pepper, to taste 4 tablespoons lemon juice 1 teaspoon lemon zest 2 tablespoons honey 1 teaspoon almond flour COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add chicken strips; sauté for 10 to 15 minutes or until juices run clear. Remove from skillet and set aside. To the same skillet, add remaining ingredients (broccoli through almond flour). Reduce heat to low and simmer for 15 to 20 minutes or until vegetables are tender-crisp. Return chicken to the skillet; stir to heat through. *Partially frozen chicken is easier to cut into strips. SERVING SUGGESTION: Serve 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. NUTRITION: 489 Calories; 16g Fat; 69g Protein; 17g Carbohydrate; 3g Dietary Fiber; 165mg Cholesterol; 198mg Sodium. Exchanges: 0 Grain (Starch); 9 Lean Meat; 1 Vegetable; 0 Fruit; 2 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 16
2 tablespoons coconut oil 4 pounds beef flank steak Sea salt and freshly ground black pepper, to taste 1 large shallot, peeled 2 medium cloves garlic, minced Steak and Turnip Apple Cider Salad Day 2 - Serves 4 2 tablespoons apple cider vinegar 1/2 tablespoon honey 1/4 cup olive oil 4 cups mixed spring salad greens 1 cup sliced turnips Cook Time: 10 minutes COOKING INSTRUCTIONS: Preheat oven to 450 degrees. In a large skillet, melt the coconut oil over high heat until hot. Sear each steak for 5 minutes per side then transfer to a baking dish. Bake for 10 minutes or until there is a thin pink strip in the middle of each steak. Remove steaks from the oven; allow them to cool then diagonally cut them into thin strips. Prepare dressing: To a food processor, add next 6 ingredients (salt and pepper through olive oil); blend until smooth. Arrange salad greens on dinner plates; top with steak strips then drizzle with dressing. SERVING SUGGESTION: Serve sliced cucumbers and tomatoes on the side. NUTRITION: 510 Calories; 35g Fat; 36g Protein; 14g Carbohydrate; 2g Dietary Fiber; 87mg Cholesterol; 159mg Sodium. Exchanges: 4 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 4 Fat. Paleo Menu-Mailer Volume 14, Week 16
2 tablespoons coconut oil 2 eggs 1 teaspoon water 1/2 cup almond flour 2 teaspoons garlic powder Sea salt and freshly ground black pepper, to taste Prep time: 15 minutes Cook time: 30 minutes Smothered Pork Chops Day 3 - Serves 4 4 pork chops 1 large sweet onion, thinly sliced 1 tablespoon chopped fresh rosemary 1 cup sliced button mushrooms 1/2 cup coconut cream 1 cup coconut milk COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. In a medium bowl, beat eggs and water until smooth. On a plate, combine almond flour, garlic powder, salt and pepper. Rinse each pork chop well. Dip both sides in egg/water mixture then into almond flour mixture, coating well then shaking off excess. Add chops to the preheated skillet; cook for 5 minutes per side or until they start to brown. Remove from skillet and set aside. To the same skillet, add sliced onions; sprinkle with rosemary then cook and stir for 8 minutes or until browned. Push the onions to the side of the skillet. Add the mushrooms and cook until browned. Also push mushrooms to the side of the pan, with the onions. Return the pork chops to the pan then spread the onions and mushrooms on top of and in between each chop. In a small bowl, combine coconut cream and coconut milk; pour mixture over pork chops, onions and mushrooms. Cook over medium-low heat for 5 to 8 minutes or until most of the liquid has evaporated and started to thicken and pork chops are tender. Serve each chop with a spoonful of onion/mushroom sauce on top. SERVING SUGGESTION: Steamed broccoli spears and baked sweet potatoes. NUTRITION: 509 Calories; 38g Fat; 31g Protein; 11g Carbohydrate; 2g Dietary Fiber; 144mg Cholesterol; 95mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 Vegetable; 0 Fruit; 5 Fat. Paleo Menu-Mailer Volume 14, Week 16
2 cups chopped mustard greens 2 cups chopped kale 1 medium onion, chopped 1/4 cup lemon juice 2 tablespoons honey Honey Lemon Salmon and Greens Day 4 - Serves 4 2 tablespoons olive oil Sea salt and freshly ground black pepper, to taste 1 medium clove garlic, minced 1 teaspoon minced fresh rosemary 4 medium salmon fillets Cook Time: 15 to 25 minutes COOKING INSTRUCTIONS: Preheat oven to 375 degrees. In a large bowl, toss together first 9 ingredients (greens through rosemary); transfer mixture to a large baking dish. Place salmon fillets on top of greens. Cover baking dish with aluminum foil and bake for 15 to 25 minutes or until fish flakes easily when tested with a fork. Serve warm. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cherry tomatoes, radishes and cucumber spears. NUTRITION: 257 Calories; 11g Fat; 25g Protein; 16g Carbohydrate; 2g Dietary Fiber; 59mg Cholesterol; 99mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. DO-AHEAD TIP: Refrigerate turkey mixture for 1 hour (see recipe). Rosemary Turkey Meatloaf 2 pounds ground turkey 4 eggs, beaten 1/4 cup coconut flour 2 medium cloves garlic, minced plus 1 hour marinating Cook Time: 1 hour and 15 minutes Day 5 - Serves 4 1 large shallot, minced 2 tablespoons chopped fresh rosemary Sea salt and freshly ground black pepper, to taste 1 tablespoon coconut oil 2 cups tomato sauce COOKING INSTRUCTIONS: In a large bowl, combine first 7 ingredients (ground turkey through salt and pepper). Cover bowl with plastic wrap and refrigerate turkey mixture for 1 hour. Preheat oven to 400 degrees. Coat a loaf pan with coconut oil. Using your very clean hands, press meatloaf mixture into the pan. Pour the tomato sauce over the meatloaf then bake for 1 hour and 15 minutes or until browned and cooked through in the center. SERVING SUGGESTION: Steamed green beans and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with ghee, salt and pepper to taste till you get a mashed potatoes texture). NUTRITION: 469 Calories; 25g Fat; 46g Protein; 14g Carbohydrate; 2g Dietary Fiber; 300mg Cholesterol; 999mg Sodium. Exchanges: 0 Grain (Starch); 6 Lean Meat; 2 Vegetable; 1 Fat. Paleo Menu-Mailer Volume 14, Week 16
1 pound boneless skinless chicken thighs, chopped 1 (14.5-ounce) can diced tomatoes 4 cups low sodium chicken broth, or use homemade 1/4 cup tomato paste Tomato Cumin Chicken Soup Day 6 - Serves 4 1 large onion, diced 2 cups chopped celery 4 large cloves garlic, minced 2 tablespoons ground cumin Sea salt and freshly ground black pepper, to taste 2 cups chopped cilantro Cook Time: 6 to 8 hours COOKING INSTRUCTIONS: Place all ingredients in a large crock cooker; stir well to combine. Cover and cook on LOW for 6 to 8 hours or until chicken is cooked through and vegetables are tender. Serve warm. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 288 Calories; 6g Fat; 40g Protein; 20g Carbohydrate; 4g Dietary Fiber; 107mg Cholesterol; 832mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 3 Vegetable; 0 Fat. Paleo Menu-Mailer Volume 14, Week 16
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 16
Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Sweet and Sour Chicken and Cashew Stir-Fry, serve over Cauli-Rice Day 2: Steak and Turnip Apple Cider Salad, add sliced cucumbers and tomatoes on the side Day 3: Smothered Pork Chops, along with steamed broccoli spears and baked sweet potatoes Day 4: Honey Lemon Salmon and Greens, serve with a relish tray of carrot and celery sticks, cherry tomatoes, and cucumber spears Day 5: Rosemary Turkey Meatloaf, serve steamed green beans and Faux-Tay-Toes Day 6: Tomato Cumin Chicken Soup, add a big salad tossed with Leanne s Basic Vinaigrette SHOPPING LIST: PROTEIN 2 pounds beef flank steak [D2] 2 1/2 pork chops [D3] 1 1/2 large boneless skinless chicken breast halves [D1] 1/2 pound boneless skinless chicken thighs [D6] 1 pound ground turkey [D5] 2 medium salmon fillets (or buy frozen) [D4] Eggs (3) [D3] [D5] CONDIMENTS Olive oil [D2] [D4] Coconut oil [D1] [D2] [D3] [D5] Apple cider vinegar [D2] Honey [D1] [D2] [D4] **Extra virgin olive oil [D6] **Balsamic vinegar [D6] Volume 14, Week 16 PRODUCE Onions (1/2 large, 1/2 medium plus 1/2 cup chopped) [D1] [D4] [D6] Sweet onions (1/2 large) [D3] Garlic (4 large and 2 medium cloves) [D1] [D2] [D4] [D5] [D6]**Additional [D6] Shallots (1 large) [D2] [D5] Celery (1 cup chopped) [D6] **Additional [D4] Broccoli florets (1 cup) [D1] Turnips (1/2 cup sliced) [D2] Button mushrooms (1/2 cup sliced) [D3] Gingerroot (1/4 teaspoon grated) [D1] Mustard greens (1 cup chopped) [D4] Kale (1 cup chopped) [D4] Mixed spring salad greens (2 cups) [D2] Cilantro (1 cup chopped) [D6] Rosemary (1 1/2 tablespoons chopped and 1/2 teaspoon minced) [D3] [D4] [D5] Lemons (2 tablespoons plus 2 tablespoons juice and 1/2 teaspoon zest) [D1] [D4] **Sweet potatoes [D3] **Cauliflower [D1] [D5] **Broccoli [D3] **Green beans [D5] **Carrots [D4] **Cucumbers [D2] [D4] **Tomatoes [D2] **Cherry tomatoes [D4] **Lettuce (not Iceberg, no nutrition) [D6] **Salad veggies (your choice) [D6] CANNED GOODS Low sodium chicken broth, or use homemade (2 cups) [D6] 1/2 (14.5-ounce) can diced tomatoes [D6] Tomato sauce (1 cup) [D5] Tomato paste (2 tablespoons) [D6] Coconut milk, unsweetened (1/2 cup) [D3] Coconut cream (1/4 cup) [D3] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Garlic powder [D3] Ground cumin [D6] **Basil [D6] **Oregano [D6] DRY GOODS Almond flour (1/4 cup plus 1/2 teaspoon) [D1] [D3] Coconut flour (2 tablespoons) [D5] Cashews (2 1/2 tablespoons chopped) [D1] DAIRY CASE Ghee (clarified butter) ** [D5] FREEZER 2 medium salmon fillets (if not using fresh) [D4] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Paleo Menu-Mailer Volume 14, Week 16
1 tablespoon coconut oil 1 1/2 large boneless skinless chicken breast halves, cut into thin strips* 1 cup broccoli florets 2 1/2 tablespoons chopped cashews 1/2 cup chopped onion Prep time: 10 minutes Cook time: 25 to 45 minutes Sweet and Sour Chicken and Cashew Stir-Fry Day 1 - Serves 2 2 large cloves garlic, minced 1/4 teaspoon grated gingerroot Sea salt and freshly ground black pepper, to taste 2 tablespoons lemon juice 1/2 teaspoon lemon zest 1 tablespoon honey 1/2 teaspoon almond flour COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add chicken strips; sauté for 10 to 15 minutes or until juices run clear. Remove from skillet and set aside. To the same skillet, add remaining ingredients (broccoli through almond flour). Reduce heat to low and simmer for 15 to 20 minutes or until vegetables are tender-crisp. Return chicken to the skillet; stir to heat through. *Partially frozen chicken is easier to cut into strips. SERVING SUGGESTION: Serve 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. NUTRITION: 489 Calories; 16g Fat; 69g Protein; 17g Carbohydrate; 3g Dietary Fiber; 165mg Cholesterol; 198mg Sodium. Exchanges: 0 Grain (Starch); 9 Lean Meat; 1 Vegetable; 0 Fruit; 2 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 16
1 tablespoon coconut oil 2 pounds beef flank steak Sea salt and freshly ground black pepper, to taste 1/2 large shallot, peeled 1 medium clove garlic, minced Steak and Turnip Apple Cider Salad Day 2 - Serves 2 1 tablespoon apple cider vinegar 1/4 tablespoon honey 2 tablespoons olive oil 2 cups mixed spring salad greens 1/2 cup sliced turnips Cook Time: 10 minutes COOKING INSTRUCTIONS: Preheat oven to 450 degrees. In a large skillet, melt the coconut oil over high heat until hot. Sear each steak for 5 minutes per side then transfer to a baking dish. Bake for 10 minutes or until there is a thin pink strip in the middle of each steak. Remove steaks from the oven; allow them to cool then diagonally cut them into thin strips. Prepare dressing: To a food processor, add next 6 ingredients (salt and pepper through olive oil); blend until smooth. Arrange salad greens on dinner plates; top with steak strips then drizzle with dressing. SERVING SUGGESTION: Serve sliced cucumbers and tomatoes on the side. NUTRITION: 510 Calories; 35g Fat; 36g Protein; 14g Carbohydrate; 2g Dietary Fiber; 87mg Cholesterol; 159mg Sodium. Exchanges: 4 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 4 Fat. Paleo Menu-Mailer Volume 14, Week 16
1 tablespoon coconut oil 1 egg 1/2 teaspoon water 1/4 cup almond flour 1 teaspoon garlic powder Sea salt and freshly ground black pepper, to taste Prep time: 15 minutes Cook time: 30 minutes Smothered Pork Chops Day 3 - Serves 2 2 pork chops 1/2 large sweet onion, thinly sliced 1/2 tablespoon chopped fresh rosemary 1/2 cup sliced button mushrooms 1/4 cup coconut cream 1/2 cup coconut milk COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. In a medium bowl, beat eggs and water until smooth. On a plate, combine almond flour, garlic powder, salt and pepper. Rinse each pork chop well. Dip both sides in egg/water mixture then into almond flour mixture, coating well then shaking off excess. Add chops to the preheated skillet; cook for 5 minutes per side or until they start to brown. Remove from skillet and set aside. To the same skillet, add sliced onions; sprinkle with rosemary then cook and stir for 8 minutes or until browned. Push the onions to the side of the skillet. Add the mushrooms and cook until browned. Also push mushrooms to the side of the pan, with the onions. Return the pork chops to the pan then spread the onions and mushrooms on top of and in between each chop. In a small bowl, combine coconut cream and coconut milk; pour mixture over pork chops, onions and mushrooms. Cook over medium-low heat for 5 to 8 minutes or until most of the liquid has evaporated and started to thicken and pork chops are tender. Serve each chop with a spoonful of onion/mushroom sauce on top. SERVING SUGGESTION: Steamed broccoli spears and baked sweet potatoes. NUTRITION: 509 Calories; 38g Fat; 31g Protein; 11g Carbohydrate; 2g Dietary Fiber; 144mg Cholesterol; 95mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 Vegetable; 0 Fruit; 5 Fat. Paleo Menu-Mailer Volume 14, Week 16
1 cup chopped mustard greens 1 cup chopped kale 1/2 medium onion, chopped 2 tablespoons lemon juice 1 tablespoon honey Honey Lemon Salmon and Greens Day 4 - Serves 2 1 tablespoon olive oil Sea salt and freshly ground black pepper, to taste 1/2 medium clove garlic, minced 1/2 teaspoon minced fresh rosemary 2 medium salmon fillets Cook Time: 15 to 25 minutes COOKING INSTRUCTIONS: Preheat oven to 375 degrees. In a large bowl, toss together first 9 ingredients (greens through rosemary); transfer mixture to a large baking dish. Place salmon fillets on top of greens. Cover baking dish with aluminum foil and bake for 15 to 25 minutes or until fish flakes easily when tested with a fork. Serve warm. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cherry tomatoes, radishes and cucumber spears. NUTRITION: 257 Calories; 11g Fat; 25g Protein; 16g Carbohydrate; 2g Dietary Fiber; 59mg Cholesterol; 99mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. DO-AHEAD TIP: Refrigerate turkey mixture for 1 hour (see recipe). Rosemary Turkey Meatloaf 1 pound ground turkey 2 eggs, beaten 2 tablespoons coconut flour 1 medium clove garlic, minced plus 1 hour marinating Cook Time: 1 hour and 15 minutes Day 5 - Serves 2 1/2 large shallot, minced 1 tablespoon chopped fresh rosemary Sea salt and freshly ground black pepper, to taste 1/2 tablespoon coconut oil 1 cup tomato sauce COOKING INSTRUCTIONS: In a large bowl, combine first 7 ingredients (ground turkey through salt and pepper). Cover bowl with plastic wrap and refrigerate turkey mixture for 1 hour. Preheat oven to 400 degrees. Coat a loaf pan with coconut oil. Using your very clean hands, press meatloaf mixture into the pan. Pour the tomato sauce over the meatloaf then bake for 1 hour and 15 minutes or until browned and cooked through in the center. SERVING SUGGESTION: Steamed green beans and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with ghee, salt and pepper to taste till you get a mashed potatoes texture). NUTRITION: 469 Calories; 25g Fat; 46g Protein; 14g Carbohydrate; 2g Dietary Fiber; 300mg Cholesterol; 999mg Sodium. Exchanges: 0 Grain (Starch); 6 Lean Meat; 2 Vegetable; 1 Fat. Paleo Menu-Mailer Volume 14, Week 16
1/2 pound boneless skinless chicken thighs, chopped 1/2 (14.5-ounce) can diced tomatoes 2 cups low sodium chicken broth, or use homemade 2 tablespoons tomato paste Tomato Cumin Chicken Soup Day 6 - Serves 2 1/2 large onion, diced 1 cup chopped celery 2 large cloves garlic, minced 1 tablespoon ground cumin Sea salt and freshly ground black pepper, to taste 1 cup chopped cilantro Cook Time: 6 to 8 hours COOKING INSTRUCTIONS: Place all ingredients in a large crock cooker; stir well to combine. Cover and cook on LOW for 6 to 8 hours or until chicken is cooked through and vegetables are tender. Serve warm. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 288 Calories; 6g Fat; 40g Protein; 20g Carbohydrate; 4g Dietary Fiber; 107mg Cholesterol; 832mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 3 Vegetable; 0 Fat. Paleo Menu-Mailer Volume 14, Week 16
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 16
Low Carb Menu-Mailer Shopping List Four Servings MENU: Day 1: Chicken Wraps with Yogurt Curry Sauce, along with Turnip fries Day 2: Creamy Beef Soup, add a big spinach salad on the side Day 3: Asiago and Pesto Pork Tenderloin, serve with steamed asparagus and Faux-tay-toes Day 4: Shrimp with Rosemary Roasted Shallots and Turnips, add a tossed green salad Day 5: Orange Turkey Meatball and Broccoli Stir Fry, serve with a side of Cauli-rice Day 6: Mushroom and Thyme Pork Chops, along with Fauxtay-toes SHOPPING LIST: PROTEIN Boneless skinless chicken breasts (2 cups, cubed) [D1] 1 (2 1/2-pounds) pork tenderloin [D3] Pork chops, bone-in (4 large) [D6] Ground beef (1 pound) [D2] Ground turkey (1 pound) [D5] Shrimp, shelled and deveined (1 pound) [D4] CONDIMENTS Coconut oil [D1] [D2] [D4] [D5] Olive oil [D3] **Additional [D1] Honey [D1] Low sodium soy sauce [D5] **Salad dressing [D4] OTHER Aluminum foil [D3] Volume 14, Week 16 PRODUCE Romaine lettuce (4 large leaves) [D1] Garlic (9 cloves) [D2] [D3] [D4] [D6] Onion (1 large) [D6] Red onion (2 tablespoons, chopped) [D1] Green onion (1/4 cup, chopped) [D5] Shallots (1/2 cup, sliced) [D4] Leeks (2 large, chopped) [D2] Parsnips (3 large, chopped) [D2] Turnips (2 cups, halved) [D4] **Additional [D1] Mushrooms (2 cups, chopped) [D6] Broccoli (2 cups, florets) [D5] Sun dried tomatoes (1/3 cup, chopped) [D3] Orange (2 tablespoons, juice and 1 tablespoon, zest) [D5] Lemon (4 tablespoons, juice) [D3] [D4] Cilantro (3 tablespoons, chopped) [D1] Thyme (4 teaspoons, chopped) [D2] [D6] Rosemary (1/4 cup, chopped) [D4] Basil (1/2 cup, chopped) [D3] **Lettuce [D4] **Salad veggies [D4] **Spinach [D2] **Asparagus [D3] **Cauliflower [D3] [D5] [D6] GLUTEN FREE **Greek yogurt [D1] **Beef broth [D2] [D6] **Soy sauce [D5] CANNED GOODS Low sodium beef broth (5 cups) [D2] [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Curry powder [D1] Garlic powder [D1] **Additional [D1] Cumin [D2] Sesame seeds [D5] DRY GOODS Raisins (2 tablespoons) [D1] Walnuts (1/4 cup, chopped) [D1] Pine nuts (1/4 cup) [D3] Arrowroot flour (1 tablespoon) [D2] Almond flour (3 tablespoons) [D5] DAIRY/DAIRY CASE Eggs (1 medium) [D5] Whole milk (2 cups) [D2] Greek yogurt, plain (1 cup) [D1] Sour cream, full fat (1/4 cup) [D6] Asiago cheese (1/4 cup, shaved) [D3] **Butter [D3] [D6] **Cream cheese [D3] [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 16
1 tablespoon coconut oil 2 cups cubed boneless, skinless chicken breasts 1 cup plain Greek yogurt 1 teaspoon curry powder 1 teaspoon garlic powder Cook Time: 10 minutes Chicken Wraps with Yogurt Curry Sauce Day 1 - Serves 4 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 COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the chicken and salt and pepper to taste. Cook for 10 minutes, until chicken is cooked through. Allow chicken to cool, then shred into bite sized pieces. In a large bowl, mix the chicken and the next 8 ingredients (yogurt through onion) and season with sea salt and freshly ground black pepper to taste. On individual plates, lay out the lettuce leaves and scoop the chicken salad into the leaves. Serve immediately. 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; sprinkle salt, pepper and garlic powder to taste). GLUTEN FREE: Make sure Greek yogurt is gluten free. NUTRITION: 237 Calories; 9g Fat; 29g Protein; 9g Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol; 80mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat. 1 tablespoon coconut oil 2 teaspoons thyme, chopped 1 large leek, chopped 2 cloves garlic, minced 1 pound extra lean ground beef Cook Time: 35 minutes Creamy Beef Soup Day 2 - Serves 4 3 cups low sodium beef broth 1 cup whole milk 1 tablespoon arrowroot flour 1 tablespoon ground cumin COOKING INSTRUCTIONS: In a large pot over medium heat, heat coconut oil. To the pot, add the thyme, leeks and garlic and cook for 5 minutes. To the pot, add the ground beef and cook for 10 minutes, chopping up beef into small pieces with spoon. To the beef, add the remaining ingredients (broth through cumin) and reduce heat to low. Cook soup for 20 minutes, until beef is cooked through and vegetables are tender. SERVING SUGGESTION: A big spinach salad. GLUTEN FREE: Make sure beef broth is gluten free. NUTRITION: 413 Calories; 24g Fat; 36g Protein; 14g Carbohydrate; 2g Dietary Fiber; 82mg Cholesterol; 143mg Sodium. Exchanges: 1/2 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Non- Fat Milk; 3 Fat. Low Carb Menu-Mailer Volume 14, Week 16