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Classic Menu-Mailer Shopping List Six Servings Volume 14, Week 45 MENU: Day 1: Tandoori Chicken, serve with stir-fried sliced Zucchini, Yellow Squash and Red Bell Pepper Day 2: Grilled Steak with Greek Salsa, add a side of Zucchini Pasta Day 3: Mediterranean Eggplant Salad, with steamed new red potatoes Day 4: Spicy Pork Salad, add a mixed baby greens salad Day 5: Salmon with Warm Lentils, serve with baked russet potatoes Day 6: Spanish Stew, add a crusty loaf of bread SHOPPING LIST: PROTEIN Boneless, skinless chicken breast (6-6 ounce) [D1] Skirt steak (2 pounds) [D2] Bacon (4 slices) [D4] Salmon steaks (6-6ounce) [D4] Pork shoulder (2 pounds) [D6] DELI Kalamata olives (1 1/2 cup) [D2] [D3] CONDIMENTS Olive oil [D2] [D3] [D5] [D6] **[D1] **[D2] Red wine vinegar [D2] **[D4] Sherry vinegar [D4] [D6] Honey [D5] Low sodium soy sauce [D5] Red wine or low sodium chicken broth (1 cup) [D6] Low sodium chicken broth (1 cup) [D6] PRODUCE Ginger (2 teaspoons) [D1] Garlic cloves (16) [D1] [D2] [D3] [D4] [D5] [D6] Limes (7) [D1] [D5] Cilantro (2 cups) [D1] [D5] Cherry tomatoes (2 pounds + 1 cup) [D2] [D3] Small red onion (1 1/2) [D2] [D4] **[D4] English cucumber (1) [D2] **[D4] Capers (1 tablespoon) [D2] Fresh basil (1 1/4 cup) [D2] [D5] Medium Eggplants (2) [D3] Medium Zucchinis (2) [D3] **[D1] **[D2] Lemon (2) [D3] [D4] Parsley (1 1/2 cup) [D3] [D6] Mint (1 1/2 cup) [D3] [D5] Spinach (2 cups) [D4] Shallots (2) [D5] Jalapeno pepper (1) [D5] Large onion (1) [D6] Red bell pepper (1) [D6] **[D6] **Yellow squash [D1] **New red potatoes [D3] **Mixed baby greens [D4] **Avocado [D4] **Tomatoes [D4] **Russet potatoes [D5] CANNED GOODS Plum tomatoes (1 28 ounce can) [D6] Cannellini beans (1-15 ounce cans) [D6] VEGETARIAN New Red potatoes [D1] Eggplant [D2] Tempeh [D4] Tofu [D5] Eggplant or zucchini [D6] SPICES Sea salt and freshly ground pepper (keep on hand) Paprika [D1] [D6] Coriander [D1] [D3] Dried oregano [D2] Cumin [D3] Cayenne pepper [D3] DRY GOODS Couscous (1 1/2 cups) [D3] Green lentils (1 1/2 cup) [D4] Peanuts (1/2 cup) [D5] DAIRY/DAIRY CASE Greek yogurt (2 cups) [D1] Feta cheese (1 1/2 cup) [D2] [D3] Goat cheese (1/2 cup) [D4] BAKERY **Crusty bread loaf [D6] GLUTEN FREE Gluten free fish sauce [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. Classic Menu-Mailer Volume 14, Week 45
2 cups plain Greek yogurt 2 teaspoons ginger, grated 2 cloves garlic, minced 2 teaspoons paprika Tandoori Chicken Day 1 - Serves 6 2 teaspoons coriander Juice of 2 limes 1/2 cup freshly chopped cilantro Sea salt and freshly ground pepper to taste 6 (6 ounce) skinless boneless chicken breasts Prep time: 30 minutes (including marinate time) Cook time: 35 minutes COOKING INSTRUCTIONS: Preheat oven to 400. In a food processor or blender, add first 8 ingredients (yogurt through pepper) and blend 1 to 2 minutes until smooth. In a large bowl, add 1/2 yogurt marinade and chicken and marinate in the refrigerator for 20 minutes. Place chicken in a large roasting pan and roast 30 to 35 minutes until chicken is are cooked through. Serve chicken with remaining marinade. SERVING SUGGESTION: Stir-Fried Sliced Zucchini, Yellow Squash and Red Bell Pepper (To stir-fry: Heat 2 tablespoons olive oil in a large skillet over medium-high heat; add sliced zucchini, yellow squash and red bell pepper; cook and stir until tender-crisp.) VEGETARIAN: Replace chicken with steamed new red potatoes. NUTRITION: 250 Calories; 2g Fat (8.8% calories from fat); 48g Protein; 7g Carbohydrate; 1g Dietary Fiber; 104mg Cholesterol; 153mg Sodium. Exchanges: 0 Grain (Starch); 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat. Classic Menu-Mailer Volume 14, Week 45
DO-AHEAD-TIP: Marinate steak Grilled Steak with Greek Salsa Day 2 - Serves 6 2 pounds skirt steak Sea salt and freshly ground pepper 1 teaspoon dried oregano 5 tablespoons olive oil 2 garlic cloves, minced 1 pound cherry tomatoes, halved 1/2 small red onion, diced 1 English cucumber, diced 1 cup pitted Kalamata olives 1 tablespoon capers, drained 1/2 cup feta cheese, crumbled 1 tablespoon red wine vinegar 1/4 cup freshly chopped basil Prep time: 15 minutes Cook time: 10 minutes COOKING INSTRUCTIONS: In a large bowl, add steak, sea salt and freshly ground pepper to taste, oregano, 2 tablespoons olive oil. Stir to combine and marinate in the refrigerator for 20 minutes. On an indoor grill over medium heat, grill steak 4 to 5 minutes each side until cooked through. In a large bowl, add tomatoes, onion, cucumber, olives, capers, feta, red wine vinegar, basil and remaining olive oil. Stir to combine. Slice steak and serve with salsa. SERVING SUGGESTION: Zucchini Pasta (Julienne or cut large zucchini lengthwise into thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slightly limp. VEGETARIAN: Replace steak with sliced eggplant. NUTRITION: 501 Calories; 36g Fat (64.8% calories from fat); 33g Protein; 11g Carbohydrate; 3g Dietary Fiber; 88mg Cholesterol; 894mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 4 1/2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 45
DO-AHEAD-TIP: Cook couscous 4 tablespoon olive oil 2 medium eggplants, cut into 2 inch cubes 2 medium zucchini, cut into 2 inch cubes 1 small red onion, cut into 2 inch cubes Sea salt and freshly ground pepper to taste 1 teaspoon cumin 1 teaspoon coriander 1/2 teaspoon cayenne pepper Prep time: 15 minutes Cook time: 35 minutes Mediterranean Eggplant Salad COOKING INSTRUCTIONS: Preheat the oven to 400 Day 3 - Serves 6 1 1/2 cups couscous (cooked according to package directions) Juice of 1 lemon 1 garlic cloves, minced 1 cup cherry tomatoes, halved 1/2 cup pitted Kalamata olives, halved 1 cup freshly chopped parsley 1/2 cup freshly chopped mint 1 cup feta cheese, crumbled In a large bowl, add 2 tablespoons olive oil, eggplant, zucchini, red onion, sea salt and freshly ground pepper, cumin, coriander, cayenne pepper and stir to combine. Place on a large roasting pan, and roast vegetables 25 to 30 minutes until golden. In a large bowl, add vegetables, couscous, lemon, garlic, tomatoes, olives, parsley, mint, remaining olive oil and feta. Stir to combine. SERVING SUGGESTION: Steamed New Red Potatoes (Steam small new red potatoes and toss them with a little butter and chopped parsley.) NUTRITION: 437 Calories; 21g Fat (41.3% calories from fat); 13g Protein; 53g Carbohydrate; 8g Dietary Fiber; 22mg Cholesterol; 616mg Sodium. Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 3 1/2 Fat. Classic Menu-Mailer Volume 14, Week 45
1 1/2 cups green lentils 4 slices bacon 6 tablespoons olive oil 1 small red onion, diced 2 garlic cloves, diced Prep time: 15 minutes Cook time: 30 minutes Salmon with Warm Lentils COOKING INSTRUCTIONS: Preheat the oven to 400 Day 4 - Serves 6 3 tablespoons sherry vinegar 1/2 cup goat cheese, crumbled 2 cups baby spinach Sea salt and freshly ground pepper to taste 6 (6 ounce) salmon steaks Zest and Juice of 1 lemon In a medium sauce pan, add lentils and cover with water. Cook over medium heat 20-25 minutes until lentils are cooked through. Drain. In a medium skillet, saute bacon over medium heat for 3 to 4 minutes until crisp, Remove bacon and add 1 tablespoon olive oil and saute onions and garlic for 4 to 5 minutes until golden. In a large bowl, add lentils, bacon, onions, garlic, vinegar, 4 tablespoons olive oil, goat cheese, spinach and sea salt and freshly ground pepper to taste. On a large baking sheet place salmon and lemon juice and zest and remaining olive oil. Roast for 10 to 12 minutes until fish flakes easily with a fork. Serve salmon with warm lentils. SERVING SUGGESTION: Mixed Baby Greens Salad (Add mixed baby greens, sliced red onion, sliced avocado, chopped tomatoes and sliced cucumber, tossed with red wine vinaigrette.) VEGETARIAN: Replace salmon with Tempeh. NUTRITION: 538 Calories; 20g Fat (34.2% calories from fat); 54g Protein; 33g Carbohydrate; 16g Dietary Fiber; 101mg Cholesterol; 263mg Sodium. Exchanges: 2 Grain (Starch); 6 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 45
2 shallots, minced 1 tablespoon freshly grated ginger 1/2 cup freshly chopped cilantro 2 tablespoons honey 5 garlic cloves, chopped 4 tablespoons low sodium soy sauce 5 tablespoons olive oil Juice of 4 limes 2 tablespoons fish sauce Prep time: 15 minutes Cook time: 35 minutes Spicy Pork Salad COOKING INSTRUCTIONS: Preheat the oven to 400 Day 5 - Serves 6 1 jalapeno pepper, seeded and chopped Sea salt and freshly ground pepper to taste 1 (2 pound) pork tenderloin 6 cups cabbage, thinly sliced 1 English cucumber, thinly sliced 1 red bell pepper, thinly sliced 1 cup freshly chopped cilantro 1 cup freshly chopped mint 1 cup freshly chopped basil 1/2 cup peanuts, chopped In a large blender or food processor, add first 11 ingredients (shallots through pepper) and blend 1 to 2 minutes until smooth. Place pork and 2 tablespoons of the dressing on a large roasting pan and bake for 30 to 35 minutes until cooked through. In a large bowl, add cabbage, cucumber, pepper, cilantro, mint, basil, peanuts and toss with remaining dressing. Slice pork thinly and add to salad. SERVING SUGGESTION: Baked Russet Potatoes (Pre-heat oven to 350 degrees. Wash potatoes and poke with about 10 holes. Rub outside of potato with olive oil and sprinkle with sea salt. Place on the middle rack in the oven and bake for 1 hour.) VEGETARIAN: Replace pork with Tofu. GLUTEN FREE: Make sure fish sauce is gluten free. NUTRITION: 354 Calories; 21g Fat (48.1% calories from fat); 18g Protein; 32g Carbohydrate; 11g Dietary Fiber; 25mg Cholesterol; 463mg Sodium. Exchanges: 1 Grain (Starch); 1 1/2 Lean Meat; 2 Vegetable; 3 1/2 Fat; 1/2 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 45
2 tablespoons olive oil 2 pounds pork shoulder, cut into 1 inch cubes 1 large onion, chopped 4 garlic cloves, chopped 1 red bell pepper, seeded and chopped 1 tablespoon paprika 1 (28 ounce) can plum tomatoes, chopped Prep time: 15 minutes Cook time: 8 hours Spanish Stew Day 6 - Serves 6 1 cup red wine (or low sodium chicken broth) 1 cup low sodium chicken broth 2 tablespoons sherry vinegar 1 (15 ounce) can cannellini beans, drained and rinsed Sea salt and fresh ground pepper, to taste 1/2 cup freshly chopped parsley COOKING INSTRUCTIONS: In a large skillet, heat 2 tablespoons olive oil over medium heat and sear pork 3 to 5 minutes per side until golden. In a large slow cooker, add pork and next 10 ingredients (onion through pepper) cook on low for 8 hours until pork is cooked through. Serve with parsley. SERVING SUGGESTION: Crusty Loaf of Bread (Serve with butter) VEGETARIAN: Replace pork with zucchini or eggplant. NUTRITION: 480 Calories; 25g Fat (50.3% calories from fat); 30g Protein; 27g Carbohydrate; 6g Dietary Fiber; 81mg Cholesterol; 196mg Sodium. Exchanges: 1 1/2 Grain (Starch); 3 1/2 Lean Meat; 1 Vegetable; 3 1/2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 45
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Tandoori Chicken, serve with stir-fried sliced Zucchini, Yellow Squash and Red Bell Pepper Day 2: Grilled Steak with Greek Salsa, add a side of Zucchini Pasta Day 3: Mediterranean Eggplant Salad, with steamed new red potatoes Day 4: Spicy Pork Salad, add a mixed baby greens salad Day 5: Salmon with Warm Lentils, serve with baked russet potatoes Day 6: Spanish Stew, add a crusty loaf of bread SHOPPING LIST: PROTEIN Boneless, skinless chicken breast (2-6 ounce) [D1] Skirt steak (3/4 pound) [D2] Bacon (1 slice) [D4] Salmon steaks (2 6 ounce) [D4] Pork shoulder (3/4 pound) [D6] DELI Kalamata olives (1/2 cup) [D2] [D3] CONDIMENTS Olive oil [D2] [D3] [D5] [D6] **[D1] **[D2] Red wine vinegar [D2] **[D4] Sherry vinegar [D4] [D6] Honey [D5] Low sodium soy sauce [D5] Red wine or low sodium chicken broth (1 cup) [D6] Low sodium chicken broth (1 cup) [D6] Volume 14, Week 45 PRODUCE Ginger (3/4 teaspoon) [D1] Garlic cloves (6) [D1] [D2] [D3] [D4] [D5] [D6] Limes (2) [D1] [D5] Cilantro (3/4 cup) [D1] [D5] Cherry tomatoes (3/4 pound + 1/3 cup) [D2] [D3] Small red onion (1/2) [D2] [D4] **[D4] English cucumber (1/3) [D2] **[D4] Capers (1 teaspoon) [D2] Fresh basil (5 1/2 tablespoons) [D2] [D5] Eggplant (1) [D3] Zucchini (1) [D3] **[D1] **[D2] Lemon (1) [D3] [D4] Parsley (1/2 cup) [D3] [D6] Mint (1/2 cup) [D3] [D5] Spinach (3/4 cup) [D4] Shallots (1) [D5] Jalapeno pepper (1/2) [D5] Large onion (1/3) [D6] Red bell pepper (1/2) [D6] **[D6] **Yellow squash [D1] **New red potatoes [D3] **Mixed baby greens [D4] **Avocado [D4] **Tomatoes [D4] **Russet potatoes [D5] CANNED GOODS Plum tomatoes (1/2 28 ounce can) [D6] Cannellini beans (1/2-15 ounce cans) [D6] VEGETARIAN New Red potatoes [D1] Eggplant [D2] Tempeh [D4] Tofu [D5] Eggplant or zucchini [D6] DRY GOODS Couscous (1/2 cup) [D3] Green lentils (1/2 cup) [D4] Peanuts (3 tablespoons) [D5] DAIRY/DAIRY CASE Greek yogurt (3/4 cup) [D1] Feta cheese (1/2 cup) [D2] [D3] Goat cheese (3 tablespoons) [D4] BAKERY **Crusty bread loaf [D6] GLUTEN FREE Gluten free fish sauce [D5] SPICES Sea salt and freshly ground pepper (keep on hand) Paprika [D1] [D6] Coriander [D1] [D3] Dried oregano [D2] Cumin [D3] Cayenne pepper [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. Classic Menu-Mailer Volume 14, Week 45
3/4 cup plain Greek yogurt 3/4 teaspoon ginger, grated 1 clove garlic, minced 3/4 teaspoon paprika Prep time: 30 minutes (including marinate time) Cook time: 35 minutes Tandoori Chicken COOKING INSTRUCTIONS: Preheat oven to 400 degrees. Day 1 - Serves 2 3/4 teaspoon coriander Juice of 1 lime 3 tablespoons freshly chopped cilantro Sea salt and freshly ground pepper to taste 2 (6 ounce) skinless boneless chicken breasts In a food processor or blender, add first 8 ingredients (yogurt through pepper) and blend 1 to 2 minutes until smooth. In a large bowl, add 1/2 yogurt marinade and chicken and marinate in the refrigerator for 20 minutes. Place chicken in a large roasting pan and roast 30 to 35 minutes until chicken is are cooked through. Serve chicken with remaining marinade. SERVING SUGGESTION: Stir-Fried Sliced Zucchini, Yellow Squash and Red Bell Pepper (To stir-fry: Heat 2 tablespoons olive oil in a large skillet over medium-high heat; add sliced zucchini, yellow squash and red bell pepper; cook and stir until tender-crisp.) VEGETARIAN: Replace chicken with steamed new red potatoes NUTRITION: 250 Calories; 2g Fat (8.8% calories from fat); 48g Protein; 7g Carbohydrate; 1g Dietary Fiber; 104mg Cholesterol; 153mg Sodium. Exchanges: 0 Grain (Starch); 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat. DO-AHEAD-TIP: Marinate steak 3/4 pound skirt steak Sea salt and freshly ground pepper 1/3 teaspoon dried oregano 5 teaspoons olive oil 1 garlic clove, minced 1/3 pound cherry tomatoes, halved Prep time: 15 minutes Cook time: 10 minutes Grilled Steak with Greek Salsa Day 2 - Serves 2 1/4 small red onion, diced 1/3 English cucumber, diced 1/3 cup pitted Kalamata olives 1 teaspoon capers, drained 3 tablespoons feta cheese, crumbled 1 teaspoon red wine vinegar 1 1/2 tablespoons freshly chopped basil COOKING INSTRUCTIONS: In a large bowl, add steak, sea salt and freshly ground pepper to taste, oregano, 2 teaspoons olive oil. Stir to combine and marinate in the refrigerator for 20 minutes. On an indoor grill over medium heat, grill steak 4 to 5 minutes each side until cooked through. In a large bowl, add tomatoes, onion, cucumber, olives, capers, feta, red wine vinegar, basil and remaining olive oil. Stir to combine. Slice steak and serve with salsa. SERVING SUGGESTION: Zucchini Pasta (Julienne or cut large zucchini lengthwise into thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slightly limp. VEGETARIAN: Replace steak with sliced eggplant NUTRITION: 501 Calories; 36g Fat (64.8% calories from fat); 33g Protein; 11g Carbohydrate; 3g Dietary Fiber; 88mg Cholesterol; 894mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 4 1/2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 45
DO-AHEAD-TIP: Cook couscous 4 teaspoon olive oil 1 medium eggplants, cut into 2 inch cubes 1 medium zucchini, cut into 2 inch cubes 1/4 small red onion, cut into 2 inch cubes Sea salt and freshly ground pepper to taste 1/3 teaspoon cumin 1/3 teaspoon coriander 1/8 teaspoon cayenne pepper Prep time: 15 minutes Cook time: 35 minutes Mediterranean Eggplant Salad COOKING INSTRUCTIONS: Preheat the oven to 400 Day 3 - Serves 2 1/2 cup couscous (cooked according to package directions) Juice of 1/2 lemon 1 garlic clove, minced 1/3 cup cherry tomatoes, halved 3 tablespoons pitted Kalamata olives, halved 1/3 cup freshly chopped parsley 3 tablespoons freshly chopped mint 1/3 cup feta cheese, crumbled In a large bowl, add 2 teaspoons olive oil, eggplant, zucchini, red onion, sea salt and freshly ground pepper, cumin, coriander, cayenne pepper and stir to combine. Place on a large roasting pan, and roast vegetables 25 to 30 minutes until golden. In a large bowl, add vegetables, couscous, lemon, garlic, tomatoes, olives, parsley, mint, remaining olive oil and feta. Stir to combine. SERVING SUGGESTION: Steamed New Red Potatoes (Steam small new red potatoes and toss them with a little butter and chopped parsley.) NUTRITION: 437 Calories; 21g Fat (41.3% calories from fat); 13g Protein; 53g Carbohydrate; 8g Dietary Fiber; 22mg Cholesterol; 616mg Sodium. Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 3 1/2 Fat. Classic Menu-Mailer Volume 14, Week 45
1/2 cup green lentils 1 slice bacon 2 tablespoons olive oil 1/4 small red onion, diced 1 garlic clove, diced Prep time: 15 minutes Cook time: 30 minutes Salmon with Warm Lentils COOKING INSTRUCTIONS: Preheat the oven to 400 degrees. Day 4 - Serves 2 3 teaspoons sherry vinegar 3 tablespoons goat cheese, crumbled 3/4 cup baby spinach Sea salt and freshly ground pepper to taste 2 (6 ounce) salmon steaks Zest and Juice of 1/2 lemon In a medium sauce pan, add lentils and cover with water. Cook over medium heat 20-25 minutes until lentils are cooked through. Drain. In a medium skillet, sauté bacon over medium heat for 3 to 4 minutes until crisp, Remove bacon and add 1 tablespoon olive oil and sauté onions and garlic for 4 to 5 minutes until golden. In a large bowl, add lentils, bacon, onions, garlic, vinegar, 4 tablespoons olive oil, goat cheese, spinach and sea salt and freshly ground pepper to taste. On a large baking sheet place salmon and lemon juice and zest and remaining olive oil. Roast for 10 to 12 minutes until fish flakes easily with a fork. Serve salmon with warm lentils. SERVING SUGGESTION: Mixed Baby Greens Salad (Add mixed baby greens, sliced red onion, sliced avocado, chopped tomatoes and sliced cucumber, tossed with red wine vinaigrette.) VEGETARIAN: Replace salmon with Tempeh. NUTRITION: 538 Calories; 20g Fat (34.2% calories from fat); 54g Protein; 33g Carbohydrate; 16g Dietary Fiber; 101mg Cholesterol; 263mg Sodium. Exchanges: 2 Grain (Starch); 6 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 45
1 shallot, minced 1 teaspoon freshly grated ginger 3 tablespoons freshly chopped cilantro 2 teaspoons honey 2 garlic cloves, chopped 4 teaspoons low sodium soy sauce 5 teaspoons olive oil Juice of 1 lime 2 teaspoons fish sauce Prep time: 15 minutes Cook time: 35 minutes Spicy Pork Salad COOKING INSTRUCTIONS: Preheat the oven to 400 degrees. Day 5 - Serves 2 1/2 jalapeno pepper, seeded and chopped Sea salt and freshly ground pepper to taste 3/4 pound pork tenderloin 2 cups cabbage, thinly sliced 1/3 English cucumber, thinly sliced 1/3 red bell pepper, thinly sliced 1/3 cup freshly chopped cilantro 1/3 cup freshly chopped mint 1/3 cup freshly chopped basil 3 tablespoons peanuts, chopped In a large blender or food processor, add first 11 ingredients (shallots through pepper) and blend 1 to 2 minutes until smooth. Place pork and 2 teaspoons of the dressing on a large roasting pan and bake for 30 to 35 minutes until cooked through. In a large bowl, add cabbage, cucumber, pepper, cilantro, mint, basil, peanuts and toss with remaining dressing. Slice pork thinly and add to salad. SERVING SUGGESTION: Baked Russet Potatoes (Pre-heat oven to 350 degrees. Wash potatoes and poke with about 10 holes. Rub outside of potato with olive oil and sprinkle with sea salt. Place on the middle rack in the oven and bake for 1 hour.) VEGETARIAN: Replace pork with Tofu. GLUTEN FREE: Make sure fish sauce is gluten free. NUTRITION: 354 Calories; 21g Fat (48.1% calories from fat); 18g Protein; 32g Carbohydrate; 11g Dietary Fiber; 25mg Cholesterol; 463mg Sodium. Exchanges: 1 Grain (Starch); 1 1/2 Lean Meat; 2 Vegetable; 3 1/2 Fat; 1/2 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 45
2 teaspoons olive oil 3/4 pound pork shoulder, cut into 1 inch cubes 1/3 large onion, chopped 1 garlic clove, chopped 1/2 red bell pepper, seeded and chopped 1 teaspoon paprika 1/2 (28 ounce) can plum tomatoes, chopped Prep time: 15 minutes Cook time: 8 hours Spaghetti Stew Day 6 - Serves 2 1/3 cup red wine (or low sodium chicken broth) 1/3 cup low sodium chicken broth 2 teaspoons sherry vinegar 1/2 (15 ounce) can cannellini beans, drained and rinsed Sea salt and fresh ground pepper, to taste 3 tablespoons freshly chopped parsley COOKING INSTRUCTIONS: In a large skillet, heat 2 tablespoons olive oil over medium heat and sear pork 3 to 5 minutes per side until golden. In a large slow cooker, add pork and next 10 ingredients (onion through pepper) cook on low for 8 hours until pork is cooked through. Serve with parsley. SERVING SUGGESTION: Crusty Loaf of Bread (Serve with butter) VEGETARIAN: Replace pork with zucchini or eggplant. NUTRITION: 480 Calories; 25g Fat (50.3% calories from fat); 30g Protein; 27g Carbohydrate; 6g Dietary Fiber; 81mg Cholesterol; 196mg Sodium. Exchanges: 1 1/2 Grain (Starch); 3 1/2 Lean Meat; 1 Vegetable; 3 1/2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 45
Paleo Menu-Mailer Shopping List Four Servings Volume 14, Week 45 MENU: Day 1: Walnut Chicken Salad with Avocado Dressing, serve sliced tomatoes and cucumbers on the side Day 2: Mushroom Meatloaf with Spicy Tomato Sauce, add baked sweet potatoes and steamed green beans Day 3: Parsnip and Rosemary Pork Stir-Fry, along with Grated Beet Salad Day 4: Coconut Leek and Artichoke Turkey Soup, serve with Tomato-Avocado Salad Day 5: Lemon and Chili Powder Roasted Shrimp and Cauliflower, add a big spinach salad tossed with Leanne s Basic Vinaigrette Day 6: Sesame Orange Beef and Broccoli, serve over Cauli-Rice and add stir-fried sliced zucchini and yellow squash on the side SHOPPING LIST: PROTEIN 2 pounds beef round steak [D6] 1 1/2 pounds lean ground beef [D2] 2 pounds pork tenderloin [D3] 2 large boneless skinless chicken breast halves [D1] 1 pound boneless skinless turkey breast [D4] 1 pound medium shrimp, peeled and deveined (or buy frozen) [D5] Eggs (2 large) [D2] DRY GOODS Almond flour (1/3 cup) [D2] [D6] Arrowroot powder (1/4 cup plus 2 tablespoons) [D4] Walnuts (1 cup chopped) [D1] PRODUCE Onions (1 medium and 1 small) [D3] [D5] Red onions (1/4 cup sliced) [D1] **[D4] Garlic (9 cloves) [D1] [D2][D3] [D4] [D5][D6]** [D4] [D5] Shallots (1 small) [D2] Leeks (1 large) [D4] Green onions (1/4 cup chopped) [D6] Celery (1 cup chopped) [D4] Parsnips (3 medium) [D3] Cauliflower (1 large head) [D5] **[D6] Broccoli florets (2 cups) [D6] Green bell peppers (1) [D1] Mushrooms (1 cup chopped) [D2] Gingerroot (1/2 teaspoon grated) [D6] Avocados, very ripe (2) [D1] **[D4] Spinach (4 cups) [D1] **[D5] Kale (2 cups chopped) [D3] Cilantro (3 tablespoons chopped) [D1] **[D4] Thyme (1 tablespoon plus 2 teaspoons chopped) [D2] [D3] Oregano (2 teaspoons chopped) [D4] Chives (1/4 cup chopped) [D2] Lemons (2 tablespoons juice plus 2 teaspoons zest) [D1] [D5] Oranges (2 tablespoons juice plus 1 tablespoon zest) [D6] Grapes (1 cup halves) [D1] **Sweet potatoes [D2] **Beets [D3] **Green beans [D2] **Zucchini [D6] **Yellow squash [D6] **Tomatoes [D1] [D4] **Cucumbers [D1] **Spinach **Limes (juice) [D3] [D4] CANNED GOODS Low sodium chicken broth, or use homemade (2 cups) [D3] [D4] Tomato paste (4 tablespoons) [D2] 1 (14-ounce) can full fat coconut milk [D4] SPICES Sea salt (Keep on hand) Black peppercorns (Keep on hand) Cayenne pepper [D2] Ground cumin [D3] [D4] Chili powder [D5] Sesame seeds [D6] Crushed red pepper flakes [D6] **Basil [D5] **Oregano [D5] FREEZER 1 pound medium shrimp, peeled and deveined (if not using fresh) [D5] Artichoke hearts (2 cups) [D4] CONDIMENTS Extra virgin olive oil [D1]** [D3] [D5] Coconut oil [D1] [D2] [D3] [D4] [D5] [D6] Red wine vinegar [D2] Coconut aminos [D5] [D6] Honey [D2] [D6] **Rice wine vinegar [D3] **Balsamic vinegar [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. Paleo Menu-Mailer Volume 14, Week 45
1 tablespoon coconut oil 2 large boneless skinless chicken breast halves, cubed* 4 cups spinach 1 cup grape halves 1/4 cup sliced red onion 1 medium green bell pepper, de-seeded, de-ribbed and sliced Prep time: 10 minutes Cook time: 10 to 15 minutes Walnut Chicken Salad with Avocado Dressing Day 1 - Serves 4 1 cup chopped walnuts 2 tablespoons lemon juice 2 medium very ripe avocados 1 tablespoon extra-virgin olive oil 3 tablespoons chopped cilantro 1 clove garlic, minced Sea salt, to taste Freshly ground black pepper, to taste COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add chicken; cook for 10 to 15 minutes or until no longer pink in the center. Remove from skillet and set aside to cool. In a large bowl, toss together chicken and next 5 ingredients (spinach through walnuts). In a blender, process remaining ingredients (lemon juice through salt and pepper) until smooth. Pour dressing over salad and serve. SERVING SUGGESTION: Serve sliced tomatoes and cucumbers on the side. NUTRITION: 497 Calories; 40g Fat (66.9% calories from fat); 25g Protein; 20g Carbohydrate; 6g Dietary Fiber; 34mg Cholesterol; 75mg Sodium. Exchanges: 1/2 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 7 Fat. Paleo Menu-Mailer Volume 14, Week 45
1 1/2 pounds lean ground beef 2 large eggs 1 small shallot, chopped 2 cloves garlic, minced 1/3 cup almond flour 1 cup chopped mushrooms 2 teaspoons chopped fresh thyme Prep time: 15 minutes Cook time: 50 minutes Mushroom Meatloaf with Spicy Tomato Sauce Day 2 - Serves 4 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Sea salt and freshly ground black pepper, to taste 1 tablespoon coconut oil 4 tablespoons tomato paste 2 teaspoons honey 2 teaspoons red wine vinegar 2 teaspoons cayenne pepper 1/4 cup chopped chives In a large bowl, thoroughly combine first 8 ingredients (ground beef through salt and pepper). Coat a large loaf pan with coconut oil then press beef mixture into pan. Bake for 30 minutes or until top of the meatloaf is brown and the inside is no longer pink. In a small bowl, combine remaining ingredients (tomato paste through chopped chives). Pour mixture over meatloaf then bake for 20 more minutes or until meatloaf is completely cooked and firm. Remove from oven and set aside for 10 minutes before slicing. SERVING SUGGESTION: Baked sweet potatoes and steamed green beans. NUTRITION: 584 Calories; 44g Fat (68.4% calories from fat); 36g Protein; 10g Carbohydrate; 2g Dietary Fiber; 234mg Cholesterol; 286mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 1 Vegetable; 5 1/2 Fat; 0 Other Carbohydrates. 2 tablespoons coconut oil 1 small onion, chopped 1 clove garlic, minced 2 pounds pork tenderloin, cubed 3 medium parsnips, chopped Prep time: 10 minutes Cook time: 30 minutes Parsnip and Rosemary Pork Stir-Fry Day 3 - Serves 4 2 cups chopped kale 1 tablespoon chopped fresh thyme 1 cup low sodium chicken broth, or use homemade Sea salt and freshly ground black pepper, to taste 1 teaspoon ground cumin COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet with a tight-fitting lid over medium heat. Add onion, garlic and pork; cook for 10 minutes. Add remaining ingredients (parsnips through cumin). Bring to a boil then reduce heat to low, cover and simmer for 25 minutes or until pork is no longer pink in the center and vegetables are tender. Serve warm. SERVING SUGGESTION: Grated Beet Salad: Grate washed and peeled beets into a bowl; drizzle with a little rice vinegar, lime juice and extra virgin olive oil; salt and pepper to taste then toss well and serve. NUTRITION: 487 Calories; 14g Fat (25.3% calories from fat); 54g Protein; 37g Carbohydrate; 10g Dietary Fiber; 148mg Cholesterol; 276mg Sodium. Exchanges: 2 Grain (Starch); 7 Lean Meat; 1 Vegetable; 1 Fat. Paleo Menu-Mailer Volume 14, Week 45
2 tablespoons coconut oil 2 cloves garlic, minced 1 large leek, chopped (white and light green parts only) 2 teaspoons chopped fresh oregano 1 pound boneless skinless turkey breast, chopped* Prep time: 10 minutes Cook time: 25 minutes Coconut Leek and Artichoke Turkey Soup Day 4 - Serves 4 1 cup low sodium chicken broth, or use homemade Sea salt and freshly ground black pepper, to taste 1 (14-ounce) can full fat coconut milk 1 cup chopped celery 2 tablespoons arrowroot powder 2 cups frozen artichoke hearts 2 teaspoons ground cumin COOKING INSTRUCTIONS: **It s easier to chop turkey breast if it s partially frozen. Melt the coconut oil in a large saucepan over medium heat. Add garlic, leek, oregano and turkey; cook for 10 minutes or until turkey is brown. Stir in remaining ingredients (broth through cumin); cook for 15 minutes or until vegetables are tender and turkey is cooked through. Serve warm. SERVING SUGGESTION: Tomato-Avocado Salad: In a large bowl, toss together diced tomatoes and avocados, minced garlic, chopped red onion and cilantro, lime juice and salt and pepper to taste. NUTRITION: 293 Calories; 9g Fat (26.7% calories from fat); 34g Protein; 19g Carbohydrate; 8g Dietary Fiber; 70mg Cholesterol; 295mg Sodium. Exchanges: 1/2 Grain (Starch); 3 1/2 Lean Meat; 3 Vegetable; 1 1/2 Fat. 2 tablespoons coconut oil 1 large head cauliflower, cut into florets 1 medium onion, chopped 1 clove garlic, minced Prep time: 10 minutes Cook time: 30 minutes Lemon and Chili Powder Roasted Shrimp and Cauliflower Day 5 - Serves 4 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Place all ingredients in a large baking dish; blend well. 2 teaspoons grated lemon zest 2 tablespoons coconut aminos 1 pound medium shrimp, peeled and deveined 2 teaspoons chili powder Bake for 20 minutes or until shrimp are pink and opaque and cauliflower is tender. Serve warm. SERVING SUGGESTION: A big spinach salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 202 Calories; 9g Fat (40.6% calories from fat); 24g Protein; 6g Carbohydrate; 2g Dietary Fiber; 173mg Cholesterol; 195mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 45
1/4 cup arrowroot powder Sea salt and freshly ground black pepper, to taste 2 pounds beef round steak, chopped 1 tablespoon coconut oil 1/4 cup coconut aminos 2 tablespoons orange juice 1 tablespoon orange zest Prep time: 10 minutes Cook time: 6 hours Sesame Orange Beef and Broccoli Day 6 - Serves 4 2 teaspoons sesame seeds 2 teaspoons honey 2 cloves garlic, minced 1/2 teaspoon grated gingerroot 1 teaspoon crushed red pepper flakes 2 cups broccoli florets 1/4 cup chopped green onions COOKING INSTRUCTIONS: Place chopped beef in a large bowl; sprinkle with arrowroot powder, salt and pepper then shake to coat well. Melt the coconut oil in a large skillet over medium heat. Add beef and brown on all sides for 5 minutes; salt and pepper to taste. Transfer to a large crock cooker then stir in next 10 ingredients (coconut aminos through crushed red pepper flakes. Cover and cook on LOW for 4 hours. Add broccoli; cook for an additional 2 hours or until beef is forktender and broccoli florets are tender-crisp. Stir in green onions. Serve warm. 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). Add stir-fried sliced zucchini and yellow squash on the side. NUTRITION: 531 Calories; 32g Fat (54.5% calories from fat); 45g Protein; 14g Carbohydrate; 2g Dietary Fiber; 134mg Cholesterol; 131mg Sodium. Exchanges: 1/2 Grain (Starch); 6 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 45
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 45
Paleo Menu-Mailer Shopping List Two Servings Volume 14, Week 45 MENU: Day 1: Walnut Chicken Salad with Avocado Dressing, serve sliced tomatoes and cucumbers on the side Day 2: Mushroom Meatloaf with Spicy Tomato Sauce, add baked sweet potatoes and steamed green beans Day 3: Parsnip and Rosemary Pork Stir-Fry, along with Grated Beet Salad Day 4: Coconut Leek and Artichoke Turkey Soup, serve with Tomato-Avocado Salad Day 5: Lemon and Chili Powder Roasted Shrimp and Cauliflower, add a big spinach salad tossed with Leanne s Basic Vinaigrette Day 6: Sesame Orange Beef and Broccoli, serve over Cauli-Rice and add stir-fried sliced zucchini and yellow squash on the side SHOPPING LIST: PROTEIN 1 pound beef round steak [D6] 3/4 pound lean ground beef [D2] 1 pound pork tenderloin [D3] 1 large boneless skinless chicken breast halves [D1] 1/2 pound boneless skinless turkey breast [D4] 1/2 pound medium shrimp, peeled and deveined (or buy frozen) [D5] Eggs (1 large) [D2] DRY GOODS Almond flour (2 1/2 tablespoons) [D2] [D6] Arrowroot powder (3 tablespoons) [D4] Walnuts (1/2 cup chopped) [D1] PRODUCE Onions (1/2 medium and 1/2 small) [D3] [D5] Red onions (2 tablespoons sliced) [D1] **[D4] Garlic (5 cloves) [D1] [D2][D3] [D4] [D5][D6]** [D4] [D5] Shallots (1/2 small) [D2] Leeks (1/2 large) [D4] Green onions (2 tablespoons chopped) [D6] Celery (1/2 cup chopped) [D4] Parsnips (1 1/2 medium) [D3] Cauliflower (1/2 large head) [D5] **[D6] Broccoli florets (1 cup) [D6] Green bell peppers (1/2) [D1] Mushrooms (1/2 cup chopped) [D2] Gingerroot (1/4 teaspoon grated) [D6] Avocados, very ripe (1) [D1] **[D4] Spinach (2 cups) [D1] **[D5] Kale (1 cup chopped) [D3] Cilantro (1 1/2 tablespoons chopped) [D1] **[D4] Thyme (1/2 tablespoon plus 1 teaspoon chopped) [D2] [D3] Oregano (1 teaspoon chopped) [D4] Chives (2 tablespoons chopped) [D2] Lemons (1 tablespoon juice plus 1 teaspoon zest) [D1] [D5] Oranges (1 tablespoon juice plus 1/2 tablespoon zest) [D6] Grapes (1/2 cup halves) [D1] **Sweet potatoes [D2] **Beets [D3] **Green beans [D2] **Zucchini [D6] **Yellow squash [D6] **Tomatoes [D1] [D4] **Cucumbers [D1] **Spinach **Limes (juice) [D3] [D4] CONDIMENTS Extra virgin olive oil [D1]** [D3] [D5] Coconut oil [D1] [D2] [D3] [D4] [D5] [D6] Red wine vinegar [D2] Coconut aminos [D5] [D6] Honey [D2] [D6] **Rice wine vinegar [D3] **Balsamic vinegar [D5] CANNED GOODS Low sodium chicken broth, or use homemade (1 cup) [D3] [D4] Tomato paste (2 tablespoons) [D2] 1/2 (14-ounce) can full fat coconut milk [D4] SPICES Sea salt (Keep on hand) Black peppercorns (Keep on hand) Cayenne pepper [D2] Ground cumin [D3] [D4] Chili powder [D5] Sesame seeds [D6] Crushed red pepper flakes [D6] **Basil [D5] **Oregano [D5] FREEZER 1/2 pound medium shrimp, peeled and deveined (if not using fresh) [D5] Artichoke hearts (1 cup) [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 45
1/2 tablespoon coconut oil 1 large boneless skinless chicken breast halves, cubed* 2 cups spinach 1/2 cup grape halves 2 tablespoons sliced red onion 1/2 medium green bell pepper, de-seeded, deribbed and sliced Prep time: 10 minutes Cook time: 10 to 15 minutes Walnut Chicken Salad with Avocado Dressing Day 1 - Serves 2 1/2 cup chopped walnuts 1 tablespoon lemon juice 1 medium very ripe avocado 1/2 tablespoon extra virgin olive oil 1 1/2 tablespoons chopped cilantro 1/2 clove garlic, minced Sea salt and freshly ground black pepper, to taste COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add chicken; cook for 10 to 15 minutes or until no longer pink in the center. Remove from skillet and set aside to cool. In a large bowl, toss together chicken and next 5 ingredients (spinach through walnuts). In a blender, process remaining ingredients (lemon juice through salt and pepper) until smooth. Pour dressing over salad and serve. SERVING SUGGESTION: Serve sliced tomatoes and cucumbers on the side. NUTRITION: 497 Calories; 40g Fat (66.9% calories from fat); 25g Protein; 20g Carbohydrate; 6g Dietary Fiber; 34mg Cholesterol; 75mg Sodium. Exchanges: 1/2 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 7 Fat. 3/4 pound lean ground beef 1 large egg 1/2 small shallot, chopped 1 clove garlic, minced 2 1/2 tablespoons almond flour 1/2 cup chopped mushrooms 1 teaspoon chopped fresh thyme Prep time: 15 minutes Cook time: 50 minutes Mushroom Meatloaf with Spicy Tomato Sauce Day 2 - Serves 2 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Sea salt and freshly ground black pepper, to taste 1/2 tablespoon coconut oil 2 tablespoons tomato paste 1 teaspoon honey 1 teaspoon red wine vinegar 1 teaspoon cayenne pepper 2 tablespoons chopped chives In a large bowl, thoroughly combine first 8 ingredients (ground beef through salt and pepper). Coat a large loaf pan with coconut oil then press beef mixture into pan. Bake for 30 minutes or until top of the meatloaf is brown and the inside is no longer pink. In a small bowl, combine remaining ingredients (tomato paste through chopped chives). Pour mixture over meatloaf then bake for 20 more minutes or until meatloaf is completely cooked and firm. Remove from oven and set aside for 10 minutes before slicing. SERVING SUGGESTION: Baked sweet potatoes and steamed green beans. NUTRITION: 584 Calories; 44g Fat (68.4% calories from fat); 36g Protein; 10g Carbohydrate; 2g Dietary Fiber; 234mg Cholesterol; 286mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 1 Vegetable; 5 1/2 Fat; 0 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 45
1 tablespoon coconut oil 1/2 small onion, chopped 1/2 clove garlic, minced 1 pound pork tenderloin, cubed 1 1/2 medium parsnips, chopped Prep time: 10 minutes Cook time: 30 minutes Parsnip and Rosemary Pork Stir-Fry Day 3 - Serves 2 1 cup chopped kale 1/2 tablespoon chopped fresh thyme 1/2 cup low sodium chicken broth, or use homemade Sea salt and freshly ground black pepper, to taste 1/2 teaspoon ground cumin COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet with a tight-fitting lid over medium heat. Add onion, garlic and pork; cook for 10 minutes. Add remaining ingredients (parsnips through cumin). Bring to a boil then reduce heat to low, cover and simmer for 25 minutes or until pork is no longer pink in the center and vegetables are tender. Serve warm. SERVING SUGGESTION: Grated Beet Salad: Grate washed and peeled beets into a bowl; drizzle with a little rice vinegar, lime juice and extra virgin olive oil; salt and pepper to taste then toss well and serve. NUTRITION: 487 Calories; 14g Fat (25.3% calories from fat); 54g Protein; 37g Carbohydrate; 10g Dietary Fiber; 148mg Cholesterol; 276mg Sodium. Exchanges: 2 Grain (Starch); 7 Lean Meat; 1 Vegetable; 1 Fat. 1 tablespoon coconut oil 1 clove garlic, minced 1/2 large leek, chopped (white and light green parts only) 1 teaspoon chopped fresh oregano 1/2 pound boneless skinless turkey breast, chopped* Prep time: 10 minutes Cook time: 25 minutes Coconut Leek and Artichoke Turkey Soup Day 4 - Serves 2 1/2 cup low sodium chicken broth, or use homemade Sea salt and freshly ground black pepper, to taste 1/2 (14-ounce) can full fat coconut milk 1/2 cup chopped celery 1 tablespoon arrowroot powder 1 cup frozen artichoke hearts 1 teaspoon ground cumin COOKING INSTRUCTIONS: **It s easier to chop turkey breast if it s partially frozen. Melt the coconut oil in a large saucepan over medium heat. Add garlic, leek, oregano and turkey; cook for 10 minutes or until turkey is brown. Stir in remaining ingredients (broth through cumin); cook for 15 minutes or until vegetables are tender and turkey is cooked through. Serve warm. SERVING SUGGESTION: Tomato-Avocado Salad: In a large bowl, toss together diced tomatoes and avocados, minced garlic, chopped red onion and cilantro, lime juice and salt and pepper to taste. NUTRITION: 293 Calories; 9g Fat (26.7% calories from fat); 34g Protein; 19g Carbohydrate; 8g Dietary Fiber; 70mg Cholesterol; 295mg Sodium. Exchanges: 1/2 Grain (Starch); 3 1/2 Lean Meat; 3 Vegetable; 1 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 45
1 tablespoon coconut oil 1/2 large head cauliflower, cut into florets 1/2 medium onion, chopped 1/2 clove garlic, minced Prep time: 10 minutes Cook time: 30 minutes Lemon and Chili Powder Roasted Shrimp and Cauliflower Day 5 - Serves 2 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Place all ingredients in a large baking dish; blend well. 1 teaspoon grated lemon zest 1 tablespoon coconut aminos 1/2 pound medium shrimp, peeled and deveined 1 teaspoon chili powder Bake for 20 minutes or until shrimp are pink and opaque and cauliflower is tender. Serve warm. SERVING SUGGESTION: A big spinach salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 202 Calories; 9g Fat (40.6% calories from fat); 24g Protein; 6g Carbohydrate; 2g Dietary Fiber; 173mg Cholesterol; 195mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. 2 tablespoons arrowroot powder Sea salt and freshly ground black pepper, to taste 1 pound beef round steak, chopped 1/2 tablespoon coconut oil 2 tablespoons coconut aminos 1 tablespoon orange juice 1/2 tablespoon orange zest Prep time: 10 minutes Cook time: 6 hours Sesame Orange Beef and Broccoli Day 6 - Serves 2 1 teaspoon sesame seeds 1 teaspoon honey 1 clove garlic, minced 1/4 teaspoon grated gingerroot 1/2 teaspoon crushed red pepper flakes 1 cup broccoli florets 2 tablespoons chopped green onions COOKING INSTRUCTIONS: Place chopped beef in a large bowl; sprinkle with arrowroot powder, salt and pepper then shake to coat well. Melt the coconut oil in a large skillet over medium heat. Add beef and brown on all sides for 5 minutes; salt and pepper to taste. Transfer to a large crock cooker then stir in next 10 ingredients (coconut aminos through crushed red pepper flakes. Cover and cook on LOW for 4 hours. Add broccoli; cook for an additional 2 hours or until beef is forktender and broccoli florets are tender-crisp. Stir in green onions. Serve warm. 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). Add stir-fried sliced zucchini and yellow squash on the side. NUTRITION: 531 Calories; 32g Fat (54.5% calories from fat); 45g Protein; 14g Carbohydrate; 2g Dietary Fiber; 134mg Cholesterol; 131mg Sodium. Exchanges: 1/2 Grain (Starch); 6 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates. Paleo Menu-Mailer Volume 14, Week 45
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 45