Shopping List Serving each recipe 2 times (dinner + lunch) to 2 adults. Protein: 1 ¼ lbs skirt steak 1 ½ lbs boneless beef short ribs, sirloin, fillet, rib eye, or any cut you like 2 ½ lbs chicken breast, skinless/boneless Chicken eggs (we will need about 2) Vegetables: 1 box of pre-washed mixed greens 1 head whole cauliflower (If make from scratch. will use for 2 meals) 2 large Italian eggplants 6 cherry tomatoes 2-3 broccoli crowns 1 pack (about 14 oz.) mini persian cucumbers (or 1 large english cucumber) Aromatics: 1 small bunch cilantro or flat parsley (will need about 1 ¼ cups) 3 whole head of garlic cloves 2 large shallots A small handful of mint leaves 1 thumb-size fresh ginger 1 bunch scallion (will need about 3 bulbs) 1 fresh red chili pepper (I use California fresno red chili pepper ) 5 small dry red chili pepper (optional item. If you really love spicy food!) Citrus: 3 lemon 1 lime Sauce/Seasonings: Salt, black pepper, olive oil Cumin powder Rice vinegar (or Apple cider vinegar) Tahini (pure sesame paste. About 1 tbsp) Tomato paste Coconut aminos White pepper Onion powder Garlic powder Ginger powder Toasted sesame oil Arrowroot or sweet potato flour (About 1-2 tbsp) Other: 1 can (about 8 oz.) Pineapple juice from crushed pineapple can (No added sugar. Not in syrup) Chicken or vegetable stock (about 1 cup) Coconut oil or Ghee Toasted white sesame seeds (optional) About ⅓ cup apricots, pitted (alt. Figs or Prunes, pitted) Raw pine nuts (alt. almond slices. About 1-2 tbsp)
Prep Instructions Serving each recipe 2 times (dinner + lunch) for 2 adults. Your Serving Day Instructions assume that you have completed the below tasks. Time required: 2 to 2 ½ hours Meals this week - Meal 1 - Steak with Paleo Chimichurri Sauce, Eggplant Purée, and Mixed Green Salad Meal 2 - Paleo Vietnamese Shaking Beef (Bo Luc Lac) Salad Meal 3 - Paleo Sesame Chicken with Steamed Lemon/Garlic Broccoli Florets Meal 4 - Paleo Kung Pao Chicken with Pickled Cold Cucumbers Overall process - Roast Eggplant (Meals 1 and 2) Prepare Pickled Cold cucumbers (Meal 4) Marinate Beef Cubes (Meal 2) Marinate Chicken & Make Sauce (Meals 3 and 4) Eggplant, Cucumbers, Broccoli, and Cauliflower Rice (Meals 1-4) Roast Eggplants (Meals 1 and 2) 1. Preheat the oven to 450 degrees.. Line a baking sheet with foil or parchment and oil lightly with olive oil. Cut the eggplants in half lengthwise, then with the point of a knife score them down to the skin, but not through it. 2. Place cut side down on the oiled baking sheet, and bake for 30 minutes, until thoroughly softened and beginning to collapse. Remove from the oven and place, cut side down, in a colander in the sink. Leave to drain and cool for 30-40 minutes. Prepare Pickled Cold cucumbers (Meal 4) You will need - 1 pack (about 14 oz.) mini persian cucumbers (or 1 large english cucumber) Fine sea salt 1. Wash the cucumbers and cut ends off. Slice them in half lengthwise and use a small teaspoon to scoop out the seeds. 1
2. Roughly chop them diagonally and place them in a large ziplock bag. Push out the air and seal the bag. Use a meat pounder or a bottle to gently smash the cucumbers. 3. Place cucumber pieces in a large bowl. Sprinkle over sea salt and use your hands to gently rub the salt into smashed cucumbers. Cover and rest in the refrigerator for at least 1-2 hours. Marinate Beef Cubes (Meal 2) 1. Slice 1 ½ lbs boneless beef short ribs, sirloin, fillet, rib eye, or any cut you like - cut into 1 cubes. 2. Seal + Store: In a large ziplock bag, combine beef cubes with the ingredients listed under Beef marinade. Push out the air. Seal and lay flat. Store in the freezer. a. If you will serve this dish the same day, marinate the beef cubes for at least 1 hour. b. If you will serve this dish the next day, store in the fridge. Beef marinade: 3 large garlic cloves, grated 2 tbsp coconut aminos 1 tbsp fish sauce 1 tsp coarse sea salt ¼ tsp fresh ground black pepper 1 ½ tbsp sesame oil Marinate Chicken & Make Sesame Sauce (Meals 3 and 4) 1. Slice: Thin slice both meal 3 and meal 4 chicken breasts to ⅛ -inch thin pieces. 2. Marinade: Divide equal amount of chicken slices into two large ziplock bags (about 1 ¼ lbs each bag). Season one bag with ingredients under Sesame chicken marinate and the other bag with Kung pao chicken marinate. Mix well. 3. Seal + Store: Push out the air. Seal and lay flat. Store in the freezer. a. If you will serve this dish the next day, store in the fridge. Sesame chicken marinate: 1 tsp coarse sea salt 1 ½ tbsp coconut aminos ¼ tsp white pepper ½ tsp ginger powder 1 egg white 1 tbsp sesame oil Kung pao chicken marinate: 1 tsp coarse sea salt 1 ½ tbsp coconut aminos ¼ tsp white pepper ½ tsp ginger powder 1 egg white 1 tbsp olive oil 2
Make Sesame Chicken Sauce (Meal 3) 1. In a medium saucepan over medium-low heat, cook the ingredients listed under Sesame Chicken Sauce. Cover the lid, cook about 10 minutes until the fruit softens. Stir occasionally. 2. Puree the mixture: Add 3-4 more tbsp chicken/vegetable stock or water to thin the paste. Blend in a food processor or blender until smooth. No fruit chunks. 3. To store: Let cool and transfer to a jar/container. Place a thin film over the top. Store in the fridge for up to a week. Sesame Chicken Sauce: ¼ cup apricots, pitted and chopped to small bite sizes ⅓ cup chicken/vegetable stock or water 1 small garlic clove, grated 1 tsp ginger, grated 2 tbsp coconut aminos 1 tbsp rice vinegar (or ½ tbsp apple cider vinegar) ½ tbsp tomato paste 1 pinch of sea salt 1 tsp toasted sesame oil A Few Loose - End Items (Meals 1, 2, 3, 4) Cauliflower Rice (Meals 3 and 4) if make from scratch. 1. Roughly chop 1 head cauliflower - Food processor to riced cauliflower. 2. Preheat oven to 400F/205C. Spread the the cauliflower rice evenly in one large sheet pan. Lightly season with olive oil, coarse sea salt, and black pepper to taste. 3. Bake for 14-15 minutes total. Give it a stir about halfway baking. My baking time: Bake 8 minutes, stir and fluff the rice, bake an additional 6 minutes. Tip: Oven temperature varies. If you see brown spots after halfway baking, shorten the total bake time. How to store: let the rice cool down to room temperature before packing. If store in the freezer, you can reheat in microwave or over a skillet for crispier texture. Eggplant Purée (Meals 1 and 2) 1. Peel the eggplant (remove the outer skin) and purée in a food processor with garlic, tahini, lemon juice, salt, pepper, and a little drizzle of olive oil (about a tablespoon). Purée until smooth. You can leave the skin on as well, it will simply result in a more coarse puree texture. Still delicious! 3
2. To Store: Let cool and transfer to a jar. Place a thin film of olive oil over the top if storing. This will keep for 2 weeks in the refrigerator. Keep it covered with a thin film of olive oil. Eggplant purée: 1 tbsp tahini paste 1 tbsp olive oil 1 garlic clove 2 tbsp lemon juice ½ to ⅔ tsp sea salt Pinch of black pepper Season & Store Pickled Cucumbers (Meal 4) 1. Drain/dump the cucumber water. Season the cucumbers with ingredients listed under Seasoning. Toss to combine. Store in the fridge for up to 1 week. Seasoning: 2 large garlic cloves, grated 4 tsp rice vinegar (or use 3 tsp apple cider vinegar) 2 tsp sesame oil Chimichurri Sauce (Meal 1) * Note: only make this sauce if you plan on serving Meal 1 the next day. 1. Blend all ingredients in a food processor until fine. The sauce is best used within 2 days for for maximum freshness and flavor. 2. How to store: make it a day ahead and store it in an airtight container in the refrigerator with some plastic wrap pressed onto the surface to keep it from browning. Chimichurri Sauce: 1 ¼ cups cilantro or flat parsley 1 tbsp water 2 tbsp olive oil Half of one whole lemon juice 1 small garlic clove ¼ tsp sea salt ¼ tsp cumin powder 1 large shallot ½ tbsp apple cider vinegar Broccoli (Meal 3) If you need to trim the broccoli, please do so now. 1. Trim off the florets: Slice straight through the broccoli stem as close to the crown as you can get. The crown should break into several large florets. Cut through the "trunk" of each floret to make bite-sized pieces. Place these in a large ziplock bag. Store in the fridge. 4
Serving Day Instructions Serving each recipe 2 times (dinner + lunch) for 2 people. Meal 1 - Steak with Paleo Chimichurri Sauce, Eggplant Purée, and Mixed Green Salad You ll need - 1 ¼ lbs skirt steak 1 to 2 large handful mixed greens Salt, black pepper, olive oil (to taste) Lemon juice (to taste) 1. Make Chimichurri sauce (if didn t prepare during meal prep) : Blend all ingredients in a food processor until fine. The sauce is best used within 2 days for for maximum freshness and flavor. a. How to store : make it a day ahead and store it in an airtight container in the refrigerator with some plastic wrap pressed onto the surface to keep it from browning. 2. Steak : Season 1 ¼ lbs skirt steak with salt and pepper evenly over both sides of the steak. Grill over a hot fire until the meat is charred on the outside and medium to medium-rare within. 3. Serve : Transfer to a carving board and let rest for 5 minutes. Mix 1 to 2 large handful mixed greens with salt, pepper, olive, and lemon juice to taste. Thinly slice the steak across the grain. Serve right away with the chimichurri sauce, mixed green salad, and eggplant purée. Chimichurri Sauce: 1 ¼ cups cilantro or flat parsley 1 tbsp water 2 tbsp olive oil Half of one whole lemon juice 1 small garlic clove ¼ tsp sea salt ¼ tsp cumin powder 1 large shallot ½ tbsp apple cider vinegar 1
Meal 2 - Paleo Vietnamese Shaking Beef (Bo Luc Lac) Salad * Defrost the beef cubes in the fridge a night before serving with a tray underneath. 1. Mince 3 garlic cloves. Chop shallot and tomatoes for the salad. Prepare salad dressing. Set aside. 2. Make Salad : In a large serving bowl, combine all ingredients under Salad + Dressing. Toss to mix. 3. Beef Cubes : Heat 1 tbsp ghee in a large skillet over high heat. When hot, lower the heat to medium. Add 3 minced garlic cloves. Season with a small pinch of salt. Add half the beef cubes, season with black pepper. Sear on all sides, shaking pan, until medium rare, about 1 minute. Reserve, then repeat with remaining beef. 4. To serve : transfer beef to salad greens and toss or serve salad and beef separately. Sprinkle with freshly ground black pepper. If desired, serve with eggplant puree or cauliflower rice. Salad : 1-2 large handful mixed greens A small handful of mint leaves 6 cherry tomatoes, halved 1 small shallot, finely chopped Dressing : 2 small garlic cloves, grated 1 tsp ginger, grated Half of one whole lime juice Olive oil, Sea salt, black pepper 3 tbsp pineapple juice from crushed pineapple can 2
Meal 3 - Paleo Sesame Chicken with Steamed Lemon/Garlic Broccoli Florets * Defrost the chicken in the fridge a night before serving with a tray underneath. You ll need - 2 tsp arrowroot flour Coconut or ghee (to pan-fry the chicken) 1 bulb of scallion. Sliced (serving) Toasted white sesame seeds (serving) Broccoli - 1-2 whole head(s) of broccoli florets 2 small garlic cloves, grated ½ tbsp ghee Half of one whole lemon juice Salt and 1 tbsp water Do this - 1. Microwave Broccoli : Run the broccoli florets under water to wash away any grit. Place broccoli, grated garlic cloves, and ghee in a microwave safe container or a glass Pyrex dish. Add 1 tbsp water and sprinkle with salt. Cover with a lid or wet paper towel and microwave for 2 to 3 minutes. Cook until broccoli is tender but still crunchy. When done, add a squeeze of lemon juice and toss so that the melted ghee coats it all. 2. Chicken : Dust the chicken with 2 tsp arrowroot flour. Mix well. Set aside. 3. Pan-fry the chicken (method 1 - crispier outer texture): Heat 3 tbsp coconut oil or cooking fat of your choice over medium-high heat in a large frying skillet (preferably with a lid to avoid the oil splatter). Carefully layer the chicken slices in the skillet and pan-fry the chicken over medium to medium-high heat. Season with a pinch of salt. Keep pan-frying until the chicken is cooked through both sides. Set aside to drain oil. 4. Reheat Sesame Sauce : In the meantime, add 2 to 3 tbsp stock or water to the sesame sauce. Stir and reheat the sauce in a microwave for 30 seconds. Loosely cover with a lid to prevent spilling. The thickness of the sauce should be similar to butternut squash soup. 5. To Serve : Add chicken pieces back to the saute pan, toss the chicken with 3-4 TBSP of sesame sauce. Stir-fry for a few additional minutes over medium-high heat. Sprinkle with toasted sesame seeds and chopped scallion (optional). Serve with broccoli florets and cauliflower rice. * See method 2 to pan-fry the chicken in Meal 4. 3
Meal 4 - Paleo Chinese Kung Pao Chicken with Pickled Cold Cucumbers * Defrost the chicken in the fridge a night before serving with a tray underneath. Aromatics: 3-4 garlic cloves, chopped 1 fresh red chili pepper ( remove seeds & finely chopped) 2 bulbs of scallions, chopped 5 small dry red chili pepper (optional) Stir-fry sauce: 2 tbsp coconut aminos 2 tsp apple cider vinegar (or 3 tsp rice vinegar) Before serving: About 1 tbsp raw pine nuts (or almond slices) 1 tsp toasted sesame oil (optional) 1. Prepare the ingredients listed under Aromatics and Stir-Fry Sauce Set aside. 2. Chicken : Dust the chicken with 2 tsp arrowroot flour. Mix well. Set aside. 3. Pan-fry chicken (method 2 - silkier texture): Heat 3 tbsp coconut oil or cooking fat of your choice over medium-high heat in a large frying skillet. Carefully layer the chicken slices in the skillet and pan-fry the chicken over medium heat (Not high heat). Keep stir-frying until the chicken pieces turn white color but not completely cooked through. 4. Push the chicken to the side of saute pan, turn medium-high heat. Add Aromatics. Season with a small pinch of salt. Keep Stir-Frying for 5-10 seconds. Add Stir-fry sauce. Keep stir-frying until the chicken is completely cooked through. 5. To serve : Turn off the heat. Add pine nuts and 1 tsp sesame oil. Add a bit more chopped scallions if you like. Give it a quick toss. Serve hot with cauliflower rice and chilled cucumbers. 4