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.
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Classic Menu-Mailer Shopping List Six Servings MENU: Day 1: Chicken with Mango Salsa, add a big spinach salad Day 2: Fresh Vegetables and Turkey Skillet, with a big salad on the side Day 3: Grilled Beefy Cheese Wrap, serve with steamed green beans Day 4: Pork Chops with Cucumber Sauce, along with baked butternut squash Day 5: Blackened Honey Shrimp Veggie Pasta, serve with steamed broccoli Day 6: Tomatillo Pork, with big salad SHOPPING LIST: PROTEIN Boneless skinless chicken breasts (1 pound) [D1] Ground turkey (1 pound) [D2] Lean ground beef (1 pound) [D3] 6 (4-ounce) boneless center-cut loin pork chops [D4] Pork shoulder (2 pounds, cut into 2 inch cubes) [D6] Shrimp, peeled, deveined and tails removed (1 1/2 pounds) [D5] CONDIMENTS Olive oil [D2] [D4] [D5] [D6] Honey [D1] [D5] Ketchup [D3] Mustard [D3] [D5] Red wine vinegar [D4] Worcestershire sauce [D3] Italian dressing (1/4 cup) [D1] **Salad dressing [D1] [D2] [D6] Volume 14, Week 34 PRODUCE Romaine lettuce (1 1/2 cups, chopped) [D3] Garlic (13 cloves and 1 1/2 teaspoons, minced) [D1] [D2] [D4] [D5] [D6] Onion (1 large and 1 1/4 cup plus 1 teaspoon, diced) [D1] [D2] [D6] Red onion (1/2 cup, diced) [D4] Red bell pepper (3 large) [D1] [D5] Jalapeno (1 medium) [D6] Tomatillos (1 pound) [D6] Zucchini (1 cup, diced and 2 medium) [D2] [D5] Yellow squash (2 medium) [D5] Green beans (1 cup, fresh, trimmed) [D2] **Additional [D3] Cherry tomatoes (1 cup, halved) [D2] Roma tomatoes (2 large) [D3] Plum tomatoes (1 1/2 cups) [D4] Cucumber (1 cup, diced) [D4] Mango (1 large) [D1] Apple, green (1 large) [D1] Lemons (1 tablespoon, juice) [D5] Limes (1/4 cup, juice) [D1] Orange (1/4 cup, juice) [D1] Cilantro (3/4 cup, chopped) [D1] [D6] Dill (2 tablespoons, chopped) [D4] **Lettuce (not iceberg) [D2] [D6] **Spinach [D1] **Salad veggies [D2] [D6] **Butternut squash [D4] **Broccoli [D5] GLUTEN FREE Italian dressing [D1] Worcestershire sauce [D3] Red wine vinegar [D4] Ketchup [D3] Mustard [D3] [D5] Tortillas [D3] Chicken broth [D5] [D6] Canned tomatoes [D1] [D6] CANNED GOODS Fire roasted tomatoes (1 cup) [D2] 1 (15-ounce) can plum tomatoes, chopped [D6] Low sodium chicken broth (1/2 cup and 1 (14-ounce) can) [D5] [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Dried basil [D2] Dried oregano [D2] [D4] Red pepper flakes [D5] DRY GOODS Rice (3 cups, cooked) [D1] DAIRY/DAIRY CASE Smoked mozzarella (1/2 cup, shredded) [D2] Cheddar cheese (1 cup, shredded) [D3] Greek yogurt, plain (1 1/2 cups) [D4] BAKERY Flour tortillas (12 large) [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. Classic Menu-Mailer Volume 14, Week 34
1 1/2 cups apple juice, divided 1 tablespoon honey 1 teaspoon minced fresh garlic 1 teaspoon diced onion 1 pound boneless skinless chicken breasts, cut into strips 1/4 cup Italian dressing Prep time: 15 minutes Cook time: 40 minutes Chicken with Mango Salsa Day 1 - Serves 6 1/4 cup fresh squeezed lime juice 1/4 cup orange juice 1/2 teaspoon minced fresh garlic 1 large green apple, diced 1 large mango, diced 1 large red bell pepper, chopped 1/4 cup diced onion 1/4 cup chopped cilantro 3 cups cooked rice COOKING INSTRUCTIONS: Stir 1 cup apple juice, honey, onions, fresh garlic, and sea salt and freshly ground black pepper to taste in a sauté pan. Add the chicken to the pan, put the lid on and bring the liquid to a boil over medium high heat. Once it starts to boil, turn heat to low and continue cooking for 15 minutes with the lid on. Turn the chicken occasionally. Add 1/2 cup of apple juice and continue simmering for another 15 minutes on low or until fully cooked, turning the chicken occasionally. In a small bowl, whisk together Italian dressing, lime juice, orange juice, fresh garlic, and sea salt and freshly ground black pepper to taste. Set aside. Combine green apple, mango, red bell pepper, onions, and cilantro in a small bowl. Pour the dressing over the salsa ingredients and stir to coat. Serve the chicken tenders on a bed of rice topped with the apple mango salsa. SERVING SUGGESTION: A big spinach salad. GLUTEN FREE: Make sure Italian dressing is gluten free. NUTRITION: 335 Calories; 6g Fat (16.6% calories from fat); 21g Protein; 49g Carbohydrate; 2g Dietary Fiber; 44mg Cholesterol; 132mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 1 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 34
2 teaspoons olive oil 1 pound ground turkey 1 cup diced onion 3 cloves of garlic, minced 1 cup diced zucchini 1 cup fresh trimmed green beans Prep time: 10 minutes Cook time: 10 minutes COOKING INSTRUCTIONS: Preheat oven to broil. Fresh Vegetables and Turkey Skillet Day 2 - Serves 6 1 cup halved cherry tomatoes 1 cup fire roasted tomatoes 3/4 teaspoon dried basil 3/4 teaspoon dried oregano 1/2 cup shredded smoked mozzarella In a large oven proof skillet over medium high heat, heat the olive oil. When the oil is hot add in the ground turkey and break it up until it's in small pieces. Once the turkey is almost cooked through add in the onion and garlic. Cook for 1 minute and then add the next 7 ingredients (zucchini through oregano). Cook for another 5 minutes or until the vegetables have softened slightly. Top the turkey and vegetable mixture with the shredded cheese. Put the skillet in the oven and broil it just until the cheese is melted and golden brown. Serve warm. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies, salad dressing). GLUTEN FREE: No changes necessary. NUTRITION: 195 Calories; 10g Fat; 17g Protein; 9g Carbohydrate; 2g Dietary Fiber; 68mg Cholesterol; 126mg Sodium. Exchanges: 0 Grain; 2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat. 1 pound lean ground beef 1 tablespoon Worcestershire sauce 2 tablespoons ketchup 1 teaspoon dried minced onion Sea salt and freshly ground black pepper, to taste Prep time: 15 minutes Cook time: 15 minutes Grilled Beefy Cheese Wrap Day 3 - Serves 6 6 large flour tortillas 1 cup shredded cheddar cheese 6 teaspoons mustard 2 large roma tomatoes, diced 1 1/2 cups romaine lettuce, chopped COOKING INSTRUCTIONS: Brown ground beef in a large skillet over medium-high heat. Drain any grease. Add Worcestershire sauce, ketchup, minced onion and salt and pepper to taste. Stir to combine. Reduce heat to low and let mixture heat thoroughly for 5 minutes. Preheat grill to medium heat. Sprinkle some cheddar cheese down the center of each tortilla. Add a few heaping tablespoons of the beef mixture on top of cheese. Drizzle a little mustard on top of the beef, and then add diced tomatoes. Roll up each tortilla burrito-style. Place wraps on a preheated grill and grill for 3-5 minutes, or until cheese is melted. Carefully remove wraps from grill and place on a plate. Gently unravel wrap to add some lettuce. Re-roll wrap and then cut in center diagonally. Serve immediately. SERVING SUGGESTION: Steamed green beans. GLUTEN FREE: Make sure Worcestershire sauce, ketchup, tortillas and mustard are gluten free. NUTRITION: 482 Calories; 23g Fat; 22g Protein; 45g Carbohydrate; 3g Dietary Fiber; 62mg Cholesterol; 652mg Sodium. Exchanges: 2 1/2 Grain; 2 Lean Meat; 1/2 Vegetable; 3 1/2 Fat; 0 Other Classic Menu-Mailer Volume 14, Week 34
3 tablespoons red wine vinegar, divided 2 teaspoons dried oregano 2 teaspoons olive oil, divided 3 garlic cloves, minced 6 (4-ounce) boneless center-cut loin pork chops 1 1/2 cups plain greek yogurt Pork Chops with Cucumber Sauce Day 4 - Serves 6 Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 10 minutes 2 tablespoons chopped fresh dill Sea salt to taste 1 1/2 cups diced plum tomatoes 1 cup diced cucumber 1/2 cup diced red onion Cooking spray COOKING INSTRUCTIONS: Combine 1 tablespoon red wine vinegar, oregano, 1 teaspoon olive oil, and garlic in a zip-top plastic bag. Add pork to bag, and seal. Marinate for 20 minutes at room temperature, turning after 10 minutes. Combine remaining vinegar and olive oil with the greek yogurt, 1 tablespoon dill, and sea salt to taste, stirring well with a whisk. Cover and chill. Combine tomatoes, cucumber, and red onion. Sprinkle tomato mixture with sea salt to taste; toss to combine. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Remove pork from bag, and discard marinade. Sprinkle both sides of pork evenly with sea salt. Add pork to pan, and cook for 4 minutes on each side or until desired degree of doneness. Remove pork from pan, and let stand for 2 minutes. Place tomato mixture on each of plates, and top each serving with 1 pork chop and about 3 tablespoons yogurt mixture. Serve immediately. SERVING SUGGESTION: Baked butternut squash. GLUTEN FREE: Make sure red wine vinegar is gluten free. NUTRITION: 224 Calories; 8g Fat (33.9% calories from fat); 28g Protein; 8g Carbohydrate; 1g Dietary Fiber; 71mg Cholesterol; 87mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 34
1/2 cup low sodium chicken broth 1/4 cup honey 3 tablespoons yellow mustard 1 tablespoon lemon juice 2 medium zucchini 2 medium yellow squash Prep time: 10 minutes Cook time: 5 minutes Blackened Honey Shrimp Veggie Pasta Day 5 - Serves 6 2 tablespoons olive oil 2 large red bell pepper, diced 4 cloves garlic, minced 1/4 teaspoon red pepper flakes Sea salt and freshly ground black pepper, to taste 1 1/2 pounds peeled, deveined and tails removed, shrimp COOKING INSTRUCTIONS: Combine broth, honey, mustard, and lemon juice. Set aside. Cut zucchini and squash into thin strips using a mandolin. Heat olive oil in a large pan over medium high heat. Add red bell pepper and cook until edges are slightly blackened. Add garlic and red pepper flakes and stir for 30 seconds. Add shrimp. Season with salt and pepper to taste. Cook for 1 minute. Add honey mustard mixture, zucchini, and squash. Cook for 2-3 minutes, until cooked down and shrimp is opaque. Serve hot. SERVING SUGGESTION: Steamed broccoli. GLUTEN FREE: Make sure chicken broth and mustard are gluten free. NUTRITION: 245 Calories; 7g Fat (25.4% calories from fat); 26g Protein; 20g Carbohydrate; 3g Dietary Fiber; 173mg Cholesterol; 310mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 1 Other Carbohydrates. 2 tablespoons olive oil 2 pounds pork shoulder, cut into 2 inch cubes 1 large onion, chopped 3 garlic cloves, chopped 1 (14-ounce) can of low sodium chicken broth Prep time: 15 minutes Cook time: 8 hours Tomatillo Pork Day 6 - Serves 6 1 medium jalapeno pepper, seeded and chopped 1 (15-ounce) can plum tomatoes, chopped 1 pound tomatillos, husk removed and chopped 1/2 cup freshly chopped cilantro 6 large flour tortillas COOKING INSTRUCTIONS: In large skillet, heat olive oil over medium heat and sear pork for 3 to 4 minutes until golden. Place pork and next 8 ingredients (onions through cilantro) in slow cooker and cook on low for 8 hours until vegetables are cooked through. Serve on warm tortillas SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). GLUTEN FREE: Make sure chicken broth and canned tomatoes are gluten free. NUTRITION: 561 Calories; 28g Fat (45.7% calories from fat); 27g Protein; 49g Carbohydrate; 4g Dietary Fiber; 70mg Cholesterol; 522mg Sodium. Exchanges: 2 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 4 Fat. Classic Menu-Mailer Volume 14, Week 34
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Chicken with Mango Salsa, add a big spinach salad Day 2: Fresh Vegetables and Turkey Skillet, with a big salad on the side Day 3: Grilled Beefy Cheese Wrap, serve with steamed green beans Day 4: Pork Chops with Cucumber Sauce, along with baked butternut squash Day 5: Blackened Honey Shrimp Veggie Pasta, serve with steamed broccoli Day 6: Tomatillo Pork, with big salad SHOPPING LIST: PROTEIN Boneless skinless chicken breasts (1 pound) [D1] Ground turkey (1 pound) [D2] Lean ground beef (1 pound) [D3] 6 (4-ounce) boneless center-cut loin pork chops [D4] Pork shoulder (2 pounds, cut into 2 inch cubes) [D6] Shrimp, peeled, deveined and tails removed (1 1/2 pounds) [D5] CONDIMENTS Olive oil [D2] [D4] [D5] [D6] Honey [D1] [D5] Ketchup [D3] Mustard [D3] [D5] Red wine vinegar [D4] Worcestershire sauce [D3] Italian dressing (1/4 cup) [D1] **Salad dressing [D1] [D2] [D6] Volume 14, Week 34 PRODUCE Romaine lettuce (1 1/2 cups, chopped) [D3] Garlic (13 cloves and 1 1/2 teaspoons, minced) [D1] [D2] [D4] [D5] [D6] Onion (1 large and 1 1/4 cup plus 1 teaspoon, diced) [D1] [D2] [D6] Red onion (1/2 cup, diced) [D4] Red bell pepper (3 large) [D1] [D5] Jalapeno (1 medium) [D6] Tomatillos (1 pound) [D6] Zucchini (1 cup, diced and 2 medium) [D2] [D5] Yellow squash (2 medium) [D5] Green beans (1 cup, fresh, trimmed) [D2] **Additional [D3] Cherry tomatoes (1 cup, halved) [D2] Roma tomatoes (2 large) [D3] Plum tomatoes (1 1/2 cups) [D4] Cucumber (1 cup, diced) [D4] Mango (1 large) [D1] Apple, green (1 large) [D1] Lemons (1 tablespoon, juice) [D5] Limes (1/4 cup, juice) [D1] Orange (1/4 cup, juice) [D1] Cilantro (3/4 cup, chopped) [D1] [D6] Dill (2 tablespoons, chopped) [D4] **Lettuce (not iceberg) [D2] [D6] **Spinach [D1] **Salad veggies [D2] [D6] **Butternut squash [D4] **Broccoli [D5] GLUTEN FREE Italian dressing [D1] Worcestershire sauce [D3] Red wine vinegar [D4] Ketchup [D3] Mustard [D3] [D5] Tortillas [D3] Chicken broth [D5] [D6] Canned tomatoes [D1] [D6] CANNED GOODS Fire roasted tomatoes (1 cup) [D2] 1 (15-ounce) can plum tomatoes, chopped [D6] Low sodium chicken broth (1/2 cup and 1 (14-ounce) can) [D5] [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Dried basil [D2] Dried oregano [D2] [D4] Red pepper flakes [D5] DRY GOODS Rice (3 cups, cooked) [D1] DAIRY/DAIRY CASE Smoked mozzarella (1/2 cup, shredded) [D2] Cheddar cheese (1 cup, shredded) [D3] Greek yogurt, plain (1 1/2 cups) [D4] BAKERY Flour tortillas (12 large) [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. Classic Menu-Mailer Volume 14, Week 34
1/2 cup apple juice, divided 1 teaspoon honey 1/3 teaspoon minced fresh garlic 1/3 teaspoon diced onion 1/3 pound boneless skinless chicken breasts, cut into strips 1 1/3 tablespoons Italian dressing Prep time: 15 minutes Cook time: 40 minutes Chicken with Mango Salsa Day 1 - Serves 2 1 1/3 tablespoons fresh squeezed lime juice 1 1/3 tablespoons orange juice 1/8 teaspoon minced fresh garlic 1/3 large green apple, diced 1/3 large mango, diced 1/3 large red bell pepper, chopped 1 1/3 tablespoons diced onion 1 1/3 tablespoons chopped cilantro 1 cup cooked rice COOKING INSTRUCTIONS: Stir 1/3 cup apple juice, honey, onions, fresh garlic, and sea salt and freshly ground black pepper to taste in a sauté pan. Add the chicken to the pan, put the lid on and bring the liquid to a boil over medium high heat. Once it starts to boil, turn heat to low and continue cooking for 15 minutes with the lid on. Turn the chicken occasionally. Add 3 tablespoons of apple juice and continue simmering for another 15 minutes on low or until fully cooked, turning the chicken occasionally. In a small bowl, whisk together Italian dressing, lime juice, orange juice, fresh garlic, and sea salt and freshly ground black pepper to taste. Set aside. Combine green apple, mango, red bell pepper, onions, and cilantro in a small bowl. Pour the dressing over the salsa ingredients and stir to coat. Serve the chicken tenders on a bed of rice topped with the apple mango salsa. SERVING SUGGESTION: A big spinach salad. GLUTEN FREE: Make sure Italian dressing is gluten free. NUTRITION: 335 Calories; 6g Fat (16.6% calories from fat); 21g Protein; 49g Carbohydrate; 2g Dietary Fiber; 44mg Cholesterol; 132mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 1 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 34
3/4 teaspoon olive oil 1/3 pound ground turkey 1/3 cup diced onion 1 clove of garlic, minced 1/3 cup diced zucchini 1/3 cup fresh trimmed green beans Prep time: 10 minutes Cook time: 10 minutes COOKING INSTRUCTIONS: Preheat oven to broil. Fresh Vegetables and Turkey Skillet Day 2 - Serves 2 1/3 cup halved cherry tomatoes 1/3 cup fire roasted tomatoes 1/4 teaspoon dried basil 1/4 teaspoon dried oregano 3 tablespoons shredded smoked mozzarella In a large oven proof skillet over medium high heat, heat the olive oil. When the oil is hot add in the ground turkey and break it up until it's in small pieces. Once the turkey is almost cooked through add in the onion and garlic. Cook for 1 minute and then add the next 7 ingredients (zucchini through oregano). Cook for another 5 minutes or until the vegetables have softened slightly. Top the turkey and vegetable mixture with the shredded cheese. Put the skillet in the oven and broil it just until the cheese is melted and golden brown. Serve warm. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies, salad dressing). GLUTEN FREE: No changes necessary. NUTRITION: 195 Calories; 10g Fat; 17g Protein; 9g Carbohydrate; 2g Dietary Fiber; 68mg Cholesterol; 126mg Sodium. Exchanges: 0 Grain; 2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat. 1/3 pound lean ground beef 1 teaspoon Worcestershire sauce 2 teaspoons ketchup 1/3 teaspoon dried minced onion Sea salt and freshly ground black pepper, to taste Prep time: 15 minutes Cook time: 15 minutes Grilled Beefy Cheese Wrap Day 3 - Serves 2 2 large flour tortillas 1/3 cup shredded cheddar cheese 2 teaspoons mustard 1 medium roma tomato, diced 1/2 cup romaine lettuce, chopped COOKING INSTRUCTIONS: Brown ground beef in a large skillet over medium-high heat. Drain any grease. Add Worcestershire sauce, ketchup, minced onion and salt and pepper to taste. Stir to combine. Reduce heat to low and let mixture heat thoroughly for 5 minutes. Preheat grill to medium heat. Sprinkle some cheddar cheese down the center of each tortilla. Add a few heaping tablespoons of the beef mixture on top of cheese. Drizzle a little mustard on top of the beef, and then add diced tomatoes. Roll up each tortilla burrito-style. Place wraps on a preheated grill and grill for 3-5 minutes, or until cheese is melted. Carefully remove wraps from grill and place on a plate. Gently unravel wrap to add some lettuce. Re-roll wrap and then cut in center diagonally. Serve immediately. SERVING SUGGESTION: Steamed green beans. GLUTEN FREE: Make sure Worcestershire sauce, ketchup, tortillas and mustard are gluten free. NUTRITION: 482 Calories; 23g Fat; 22g Protein; 45g Carbohydrate; 3g Dietary Fiber; 62mg Cholesterol; 652mg Sodium. Exchanges: 2 1/2 Grain; 2 Lean Meat; 1/2 Vegetable; 3 1/2 Fat; 0 Other Classic Menu-Mailer Volume 14, Week 34
3 teaspoons red wine vinegar, divided 3/4 teaspoon dried oregano 3/4 teaspoon olive oil, divided 1 garlic clove, minced 2 (4-ounce) boneless center-cut loin pork chops 1/2 cup plain greek yogurt Pork Chops with Cucumber Sauce Day 4 - Serves 2 Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 10 minutes 2 teaspoons chopped fresh dill Sea salt to taste 1/2 cup diced plum tomatoes 1/3 cup diced cucumber 3 tablespoons diced red onion Cooking spray COOKING INSTRUCTIONS: Combine 1 teaspoon red wine vinegar, oregano, 1/3 teaspoon olive oil, and garlic in a zip-top plastic bag. Add pork to bag, and seal. Marinate for 20 minutes at room temperature, turning after 10 minutes. Combine remaining vinegar and olive oil with the greek yogurt, 1 teaspoon dill, and sea salt to taste, stirring well with a whisk. Cover and chill. Combine tomatoes, cucumber, and red onion. Sprinkle tomato mixture with sea salt to taste; toss to combine. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Remove pork from bag, and discard marinade. Sprinkle both sides of pork evenly with sea salt. Add pork to pan, and cook for 4 minutes on each side or until desired degree of doneness. Remove pork from pan, and let stand for 2 minutes. Place tomato mixture on each of plates, and top each serving with 1 pork chop and about 3 tablespoons yogurt mixture. Serve immediately. SERVING SUGGESTION: Baked butternut squash. GLUTEN FREE: Make sure red wine vinegar is gluten free. NUTRITION: 224 Calories; 8g Fat (33.9% calories from fat); 28g Protein; 8g Carbohydrate; 1g Dietary Fiber; 71mg Cholesterol; 87mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 14, Week 34
3 tablespoons low sodium chicken broth 3/4 teaspoon honey 3 teaspoons yellow mustard 1 teaspoon lemon juice 1 small zucchini 1 small yellow squash Prep time: 10 minutes Cook time: 5 minutes Blackened Honey Shrimp Veggie Pasta Day 5 - Serves 2 2 teaspoons olive oil 1 medium red bell pepper, diced 1 1/2 cloves garlic, minced Pinch of red pepper flakes Sea salt and freshly ground black pepper, to taste 1/2 pound peeled, deveined and tails removed, shrimp COOKING INSTRUCTIONS: Combine broth, honey, mustard, and lemon juice. Set aside. Cut zucchini and squash into thin strips using a mandolin. Heat olive oil in a large pan over medium high heat. Add red bell pepper and cook until edges are slightly blackened. Add garlic and red pepper flakes and stir for 30 seconds. Add shrimp. Season with salt and pepper to taste. Cook for 1 minute. Add honey mustard mixture, zucchini, and squash. Cook for 2-3 minutes, until cooked down and shrimp is opaque. Serve hot. SERVING SUGGESTION: Steamed broccoli. GLUTEN FREE: Make sure chicken broth and mustard are gluten free. NUTRITION: 245 Calories; 7g Fat (25.4% calories from fat); 26g Protein; 20g Carbohydrate; 3g Dietary Fiber; 173mg Cholesterol; 310mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 1 Other Carbohydrates. 2 teaspoons olive oil 3/4 pound pork shoulder, cut into 2 inch cubes 1/3 large onion, chopped 1 garlic clove, chopped 1/3 (14-ounce) can of low sodium chicken broth Prep time: 15 minutes Cook time: 8 hours Tomatillo Pork Day 6 - Serves 2 1/3 medium jalapeno pepper, seeded and chopped 1/3 (15-ounce) can plum tomatoes, chopped 1/3 pound tomatillos, husk removed and chopped 3 tablespoons freshly chopped cilantro 2 large flour tortillas COOKING INSTRUCTIONS: In large skillet, heat olive oil over medium heat and sear pork for 3 to 4 minutes until golden. Place pork and next 8 ingredients (onions through cilantro) in slow cooker and cook on low for 8 hours until vegetables are cooked through. Serve on warm tortillas SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). GLUTEN FREE: Make sure chicken broth and canned tomatoes are gluten free. NUTRITION: 561 Calories; 28g Fat (45.7% calories from fat); 27g Protein; 49g Carbohydrate; 4g Dietary Fiber; 70mg Cholesterol; 522mg Sodium. Exchanges: 2 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 4 Fat. Classic Menu-Mailer Volume 14, Week 34
Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Grilled Orange Chicken with Cauliflower Rice, add Curried Green Bean Salad Day 2: Crisp Summer Squash and Beef Stir-Fry, along with a big salad tossed with Leanne s Basic Vinaigrette Day 3: Arugula Bacon Salad with Avocado Dressing, serve with Asparagus-Egg Salad Day 4: Balsamic Orange Turkey Lettuce Wraps, add Cauli-Kale Taboulli Day 5: Zesty Greens Stir-Fry with Grilled Fish, serve Grated Beet Salad Day 6: Rosemary Lemon Steak and Sweet Potatoes, with a side of Shredded Brussels Sprouts SHOPPING LIST: PROTEIN 2 pounds beef steak (cut of your choice) [D2] [D6] 1 pound bacon [D3] 1 pound boneless skinless chicken thighs [D1] 1 pound ground turkey [D4] 4 medium firm-fleshed white fish fillets (or buy frozen) [D5] **Egg(s) [D3] CONDIMENTS Olive oil [D1]** [D6] Coconut oil [D1][D2][D4][D5] Balsamic vinegar [D4] **Additional[D2] Coconut aminos [D1] [D5] Honey [D3] [D5] **Extra virgin olive oil [D1][D2][D3][D4] **Rice vinegar [D1] **White wine vinegar [D3] **Dijon mustard [D3] Volume 14, Week 34 PRODUCE Onions (2 large) [D2][D6] Red onions (1/2 small) [D3] Garlic (8 1/2 cloves) [D1] [D2] [D3] [D5] [D6]**Additional [D1] [D2] [D4] Green onions (2 tablespoons chopped) [D4] **Additional [D4] Sweet potatoes (2 medium) [D6] Celery (1 large stalk) [D4] Carrots (1 large plus 1 cup shredded) [D2][D4] Summer squash (2 cups chopped) [D2] Cucumber (1 cup chopped) [D3] Tomatoes (1 large) [D3] Avocados (1 large) [D3] Cauliflower (1 large head) [D1]**Additional [D4] Kale (2 cups chopped) [D5] Collard greens (2 cups chopped) [D5] Arugula (4 cups) [D3] Romaine lettuce (8 large leaves) [D4] Cilantro (1/2 cup plus 2 tablespoons chopped) [D1] [D3] [D4] Thyme (1 teaspoon chopped) [D2] Rosemary (1 tablespoon chopped) Lemons (2 tablespoons juice plus 2 teaspoons zest) [D5] [D6] **[D4] Limes (1/4 cup juice) [D3] **Additional Oranges (4 tablespoons juice plus 1 teaspoon zest) [D1][D4] **Beets **Brussels sprouts [D6] **Green beans [D1] **Asparagus [D3] **Gingerroot [D1] **Cherry tomatoes [D4] **Baby kale [D4] **Lettuce (not Iceberg, no nutrition) [D2] **Salad veggies (your choice) **Parsley [D4] **Mint [D4] CANNED GOODS Low sodium beef broth, or use homemade (1 1/4 cups) [D2][D6] SPICES Sea salt (Keep on hand) Black peppercorns (Keep on hand) Ground sage [D2] **Curry powder [D1] **Basil [D2] **Oregano [D2] **Ground nutmeg [D6] DRY GOODS **Slivered almonds [D1] DAIRY CASE **Ghee [D6] FREEZER 4 medium firmfleshed white fish fillets (if not using fresh) OTHER Paper towels [D3] Large metal or bamboo skewers [D1] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Paleo Menu-Mailer Volume 14, Week 34
DO-AHEAD TIP: If using bamboo skewers, presoak them in water for 30 minutes, to prevent burning on the grill. Grilled Orange Chicken with Cauliflower Rice 1 pound boneless skinless chicken thighs 1 teaspoon olive oil 2 tablespoons orange juice 1 teaspoon orange zest 1 clove garlic, minced Prep time: 10 minutes Cook time: 15 minutes Day 1 - Serves 4 COOKING INSTRUCTIONS: Preheat grill to MEDIUM. 2 tablespoons chopped cilantro Sea salt and freshly ground black pepper, to taste 1 tablespoon coconut oil 1 large head cauliflower, cut into florets 1 tablespoon coconut aminos Large metal or bamboo skewers In a large bowl, toss together first 7 ingredients (chicken through salt and pepper). On large skewers, thread the seasoned chicken then place on the grill and cook for 5 minutes per side or until juices run clear. In a food processor, add the cauliflower; pulse until crumbly. Melt the coconut oil in a large skillet over medium heat. Add cauliflower, salt and pepper; cook and stir for 5 minutes or until cauliflower is tender. Remove chicken from skewers and add to the cauliflower; sprinkle with coconut aminos. Serve warm. SERVING SUGGESTION: Curried Green Bean Salad Steam green beans till tender-crisp; drain and set aside to cool. In a large bowl, whisk together rice vinegar, extra virgin olive oil, minced garlic and gingerroot, curry powder, salt and pepper to taste. Add green beans and slivered almonds; toss to coat. NUTRITION: 182 Calories; 9g Fat (44.9% calories from fat); 23g Protein; 2g Carbohydrate; 1g Dietary Fiber; 95mg Cholesterol; 114mg Sodium. Exchanges: 1/2 Vegetable; 0 Fruit; 1 Fat. 1 tablespoon coconut oil 1 large onion, chopped 3 cloves garlic, minced 1 pound beef steak (cut of your of choice), chopped Prep Time: 10 minutes Cook Time: 25 to 30 minutes Crisp Summer Squash and Beef Stir-Fry Day 2 - Serves 4 1 cup low sodium beef broth, or use homemade 1 large carrot, chopped 2 cups chopped summer squash Sea salt and freshly ground black pepper, to taste 2 teaspoons ground sage 1 teaspoon chopped fresh thyme COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet with a tight-fitting lid over medium heat. Add onion and garlic; cook for 5 to 10 minutes or until onion has cooked down and garlic is fragrant. Add chopped steak; cook and stir for 10 minutes or until browned. Stir in remaining ingredients (broth through thyme). Reduce heat, cover and simmer for 10 minutes or until beef is cooked to desired level of doneness and vegetables are tender-crisp. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 326 Calories; 24g Fat (64.9% calories from fat); 20g Protein; 8g Carbohydrate; 2g Dietary Fiber; 63mg Cholesterol; 64mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 3 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 34
1 pound bacon, chopped 4 cups arugula 1 cup chopped cucumber 1/2 small red onion, sliced 1 large tomato, chopped Prep time: 10 minutes Cook time: 10 minutes Arugula Bacon Salad with Avocado Dressing Day 3 - Serves 4 1 large avocado, pitted, peeled and chopped 1/4 cup chopped cilantro 1/4 cup lime juice 1/2 clove garlic, minced 1 teaspoon honey Sea salt and freshly ground black pepper, to taste COOKING INSTRUCTIONS: In a large skillet over medium heat, add chopped bacon. Cook for 10 minutes or until very crisp and brown; transfer to a paper towel lined plate to cool. In a large bowl, toss the bacon with the next 4 ingredients (arugula through tomato). Prepare dressing: In a blender, process remaining ingredients (avocado through salt and pepper) until smooth; pour dressing over salad then toss and serve. SERVING SUGGESTION: Asparagus-Egg Salad - Cook asparagus al dente; drain and place on a plate to cool. In a small bowl, whisk together white wine vinegar, Dijon mustard, extra virgin olive oil, salt and pepper to taste; drizzle mixture over asparagus then garnish with grated hard-boiled egg(s). NUTRITION: 605 Calories; 50g Fat (73.7% calories from fat); 28g Protein; 12g Carbohydrate; 3g Dietary Fiber; 72mg Cholesterol; 1374mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 7 1/2 Fat; 0 Other Carbohydrates. 1 tablespoon coconut oil 1 pound ground turkey 1 cup shredded carrot 1 large stalk celery, chopped Prep time: 10 minutes Cook time: 10 to 15 minutes Balsamic Orange Turkey Lettuce Wraps Day 4 - Serves 4 2 tablespoons chopped green onions 2 tablespoons orange juice 2 tablespoons balsamic vinegar 8 large Romaine lettuce leaves 1/4 cup chopped cilantro COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add ground turkey; cook, breaking up with a spoon, for 5 minutes or until browned. Add next 5 ingredients (carrot through balsamic vinegar); cook and stir for 5 to 10 minutes or until turkey is cooked through and vegetables are tender. Using a slotted spoon, arrange turkey mixture in lettuce leaves; sprinkle with cilantro then roll up and serve. SERVING SUGGESTION: Cauli-Kale Taboulli - In a large bowl, toss together chopped baby kale, green onions, fresh parsley and mint along with grated cauliflower, cherry tomato halves, minced garlic, lemon juice and extra virgin olive oil; salt and pepper to taste. NUTRITION: 227 Calories; 13g Fat (51.6% calories from fat); 21g Protein; 6g Carbohydrate; 2g Dietary Fiber; 90mg Cholesterol; 132mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat. Paleo Menu-Mailer Volume 14, Week 34
4 medium firm-fleshed white fish fillets 2 teaspoons olive oil 2 tablespoons coconut oil 2 cloves garlic, minced 2 cups chopped kale Prep time: 10 minutes Cook time: 13 to 18 minutes Zesty Greens Stir-Fry with Grilled Fish Day 5 - Serves 4 COOKING INSTRUCTIONS: Preheat grill to MEDIUM. 2 cups chopped collard greens 2 tablespoons lemon juice 2 tablespoons coconut aminos 1 teaspoon honey Sea salt and freshly ground black pepper, to taste Rub fillets with olive oil then place them on the preheated grill. Cook for 5 to 10 minutes per side or until fish flakes easily when tested with a fork; remove from grill and set aside. Meanwhile, melt the coconut oil in a large skillet over medium heat. Add garlic; cook for 3 minutes or until golden brown. Add chopped kale and collard greens. In a small bowl, whisk together remaining ingredients (lemon juice through salt and pepper); pour over stir fry. Cook and toss for 5 minutes or until greens are tender. Serve fish over a bed of the greens. 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: 300 Calories; 11g Fat (33.0% calories from fat); 43g Protein; 7g Carbohydrate; 1g Dietary Fiber; 99mg Cholesterol; 149mg Sodium. Exchanges: 5 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates. 1 pound beef steak (cut of your choice), chopped 2 medium sweet potatoes, peeled and cubed 1 large onion, chopped 2 cloves garlic, minced Prep time: 10 minutes Cook time: 6 to 8 hours Rosemary Lemon Steak and Sweet Potatoes Day 6 - Serves 4 1/4 cup low sodium beef broth, or use homemade 2 teaspoons grated lemon zest 1 tablespoon chopped fresh rosemary Sea salt and freshly ground black pepper, to taste COOKING INSTRUCTIONS: In a large crock cooker, place all ingredients; stir well to combine. Cover and cook on LOW for 6 to 8 hours or until beef is fork-tender and vegetables are cooked. Serve warm. SERVING SUGGESTION: Shredded Brussels Sprouts Cut large Brussels sprouts in half lengthwise then thinly slice, cut sides down. In a skillet, sauté in olive oil and ghee over medium heat until tender; toss with salt and pepper to taste and a dash of ground nutmeg. NUTRITION: 337 Calories; 20g Fat (54.7% calories from fat); 18g Protein; 19g Carbohydrate; 3g Dietary Fiber; 63mg Cholesterol; 58mg Sodium. Exchanges: 1 Grain (Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat Paleo Menu-Mailer Volume 14, Week 34
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 34
Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Grilled Orange Chicken with Cauliflower Rice, add Curried Green Bean Salad Day 2: Crisp Summer Squash and Beef Stir-Fry, along with a big salad tossed with Leanne s Basic Vinaigrette Day 3: Arugula Bacon Salad with Avocado Dressing, serve with Asparagus-Egg Salad Day 4: Balsamic Orange Turkey Lettuce Wraps, add Cauli-Kale Taboulli Day 5: Zesty Greens Stir-Fry with Grilled Fish, serve Grated Beet Salad Day 6: Rosemary Lemon Steak and Sweet Potatoes, with a side of Shredded Brussels Sprouts SHOPPING LIST: PROTEIN 1 pound beef steak (cut of your choice) [D2] [D6] 1/2 pound bacon [D3] 1/2 pound boneless skinless chicken thighs [D1] 1/2 pound ground turkey [D4] 1 medium firm-fleshed white fish fillets (or buy frozen) [D5] **Egg(s) [D3] CONDIMENTS Olive oil [D1]** [D6] Coconut oil [D1][D2][D4][D5] Balsamic vinegar [D4] **Additional[D2] Coconut aminos [D1] [D5] Honey [D3] [D5] **Extra virgin olive oil [D1][D2][D3][D4] **Rice vinegar [D1] **White wine vinegar [D3] **Dijon mustard [D3] Volume 14, Week 34 PRODUCE Onions (1 large) [D2][D6] Red onions (1/4 small) [D3] Garlic (4 cloves) [D1] [D2] [D3] [D5] [D6]**[D1] [D2] [D4] Green onions (1 tablespoon chopped) [D4] **Additional [D4] Sweet potatoes (1 medium) [D6] Celery (1/2 large stalk) [D4] Carrots (1/2 large plus 1/2 cup shredded) [D2][D4] Summer squash (1 cup chopped) [D2] Cucumber (1/2 cup chopped) [D3] Tomatoes (1/2 large) [D3] Avocados (1/2 large) [D3] Cauliflower (1/2 large head) [D1]**Additional [D4] Kale (1 cup chopped) [D5] Collard greens (1 cup chopped) [D5] Arugula (2 cups) [D3] Romaine lettuce (4 large leaves) [D4] Cilantro (1/4 cup plus 1 tablespoon chopped) [D1] [D3] [D4] Thyme (1/2 teaspoon chopped) [D2] Rosemary (1/2 tablespoon chopped) Lemons (1 tablespoon juice plus 1 teaspoon zest) [D5] [D6] **[D4] Limes (2 tablespoons juice) [D3] **Additional Oranges (2 tablespoons juice plus 1/2 teaspoon zest) [D1][D4] **Beets **Brussels sprouts [D6] **Green beans [D1] **Asparagus [D3] **Gingerroot [D1] **Cherry tomatoes [D4] **Baby kale [D4] **Lettuce (not Iceberg, no nutrition) [D2] **Salad veggies (your choice) **Parsley [D4] **Mint [D4] CANNED GOODS Low sodium beef broth, or use homemade (1/2 cup + 2 tablespoons) [D2][D6] SPICES Sea salt (Keep on hand) Black peppercorns (Keep on hand) Ground sage [D2] **Curry powder [D1] **Basil [D2] **Oregano [D2] **Ground nutmeg [D6] DRY GOODS **Slivered almonds [D1] DAIRY CASE **Ghee [D6] FREEZER 2 medium firm-fleshed white fish fillets (if not using fresh) OTHER Paper towels [D3] Large metal or bamboo skewers [D1] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Paleo Menu-Mailer Volume 14, Week 34
DO-AHEAD TIP: If using bamboo skewers, presoak them in water for 30 minutes, to prevent burning on the grill. Grilled Orange Chicken with Cauliflower Rice 1/2 pound boneless skinless chicken thighs 1/2 teaspoon olive oil 1 tablespoon orange juice 1/2 teaspoon orange zest 1/2 clove garlic, minced Prep time: 10 minutes Cook time: 15 minutes Day 1 - Serves 2 COOKING INSTRUCTIONS: Preheat grill to MEDIUM. 1 tablespoon chopped cilantro Sea salt and freshly ground black pepper, to taste 1/2 tablespoon coconut oil 1/2 large head cauliflower, cut into florets 1/2 tablespoon coconut aminos Large metal or bamboo skewers In a large bowl, toss together first 7 ingredients (chicken through salt and pepper). On large skewers, thread the seasoned chicken then place on the grill and cook for 5 minutes per side or until juices run clear. In a food processor, add the cauliflower; pulse until crumbly. Melt the coconut oil in a large skillet over medium heat. Add cauliflower, salt and pepper; cook and stir for 5 minutes or until cauliflower is tender. Remove chicken from skewers and add to the cauliflower; sprinkle with coconut aminos. Serve warm. SERVING SUGGESTION: Curried Green Bean Salad Steam green beans till tender-crisp; drain and set aside to cool. In a large bowl, whisk together rice vinegar, extra virgin olive oil, minced garlic and gingerroot, curry powder, salt and pepper to taste. Add green beans and slivered almonds; toss to coat. NUTRITION: 182 Calories; 9g Fat (44.9% calories from fat); 23g Protein; 2g Carbohydrate; 1g Dietary Fiber; 95mg Cholesterol; 114mg Sodium. Exchanges: 1/2 Vegetable; 0 Fruit; 1 Fat. 1/2 tablespoon coconut oil 1/2 large onion, chopped 1 1/2 cloves garlic, minced 1/2 pound beef steak (cut of your of choice), chopped Prep Time: 10 minutes Cook Time: 25 to 30 minutes Crisp Summer Squash and Beef Stir-Fry Day 2 - Serves 2 1/2 cup low sodium beef broth, or use homemade 1/2 large carrot, chopped 1 cup chopped summer squash Sea salt and freshly ground black pepper, to taste 1 teaspoon ground sage 1/2 teaspoon chopped fresh thyme COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet with a tight-fitting lid over medium heat. Add onion and garlic; cook for 5 to 10 minutes or until onion has cooked down and garlic is fragrant. Add chopped steak; cook and stir for 10 minutes or until browned. Stir in remaining ingredients (broth through thyme). Reduce heat, cover and simmer for 10 minutes or until beef is cooked to desired level of doneness and vegetables are tender-crisp. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 326 Calories; 24g Fat (64.9% calories from fat); 20g Protein; 8g Carbohydrate; 2g Dietary Fiber; 63mg Cholesterol; 64mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 3 1/2 Fat. Paleo Menu-Mailer Volume 14, Week 34
1/2 pound bacon, chopped 2 cups arugula 1/2 cup chopped cucumber 1/4 small red onion, sliced 1/2 large tomato, chopped Prep time: 10 minutes Cook time: 10 minutes Arugula Bacon Salad with Avocado Dressing Day 3 - Serves 2 1/2 large avocado, pitted, peeled and chopped 2 tablespoons chopped cilantro 2 tablespoons lime juice 1/2 clove garlic, minced 1/2 teaspoon honey Sea salt and freshly ground black pepper, to taste COOKING INSTRUCTIONS: In a large skillet over medium heat, add chopped bacon. Cook for 10 minutes or until very crisp and brown; transfer to a paper towel lined plate to cool. In a large bowl, toss the bacon with the next 4 ingredients (arugula through tomato). Prepare dressing: In a blender, process remaining ingredients (avocado through salt and pepper) until smooth; pour dressing over salad then toss and serve. SERVING SUGGESTION: Asparagus-Egg Salad - Cook asparagus al dente; drain and place on a plate to cool. In a small bowl, whisk together white wine vinegar, Dijon mustard, extra virgin olive oil, salt and pepper to taste; drizzle mixture over asparagus then garnish with grated hard-boiled egg(s). NUTRITION: 605 Calories; 50g Fat (73.7% calories from fat); 28g Protein; 12g Carbohydrate; 3g Dietary Fiber; 72mg Cholesterol; 1374mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 7 1/2 Fat; 0 Other Carbohydrates. 1/2 tablespoon coconut oil 1/2 pound ground turkey 1/2 cup shredded carrot 1/2 large stalk celery, chopped Prep time: 10 minutes Cook time: 10 to 15 minutes Balsamic Orange Turkey Lettuce Wraps Day 4 - Serves 2 1 tablespoon chopped green onions 1 tablespoon orange juice 1 tablespoon balsamic vinegar 4 large Romaine lettuce leaves 2 tablespoons chopped cilantro COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add ground turkey; cook, breaking up with a spoon, for 5 minutes or until browned. Add next 5 ingredients (carrot through balsamic vinegar); cook and stir for 5 to 10 minutes or until turkey is cooked through and vegetables are tender. Using a slotted spoon, arrange turkey mixture in lettuce leaves; sprinkle with cilantro then roll up and serve. SERVING SUGGESTION: Cauli-Kale Taboulli - In a large bowl, toss together chopped baby kale, green onions, fresh parsley and mint along with grated cauliflower, cherry tomato halves, minced garlic, lemon juice and extra virgin olive oil; salt and pepper to taste. NUTRITION: 227 Calories; 13g Fat (51.6% calories from fat); 21g Protein; 6g Carbohydrate; 2g Dietary Fiber; 90mg Cholesterol; 132mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat. Paleo Menu-Mailer Volume 14, Week 34
2 medium firm-fleshed white fish fillets 1 teaspoon olive oil 1 tablespoon coconut oil 1 clove garlic, minced 1 cup chopped kale Prep time: 10 minutes Cook time: 13 to 18 minutes Zesty Greens Stir-Fry with Grilled Fish Day 5 - Serves 2 COOKING INSTRUCTIONS: Preheat grill to MEDIUM. 1 cup chopped collard greens 1 tablespoon lemon juice 1 tablespoon coconut aminos 1/2 teaspoon honey Sea salt and freshly ground black pepper, to taste Rub fillets with olive oil then place them on the preheated grill. Cook for 5 to 10 minutes per side or until fish flakes easily when tested with a fork; remove from grill and set aside. Meanwhile, melt the coconut oil in a large skillet over medium heat. Add garlic; cook for 3 minutes or until golden brown. Add chopped kale and collard greens. In a small bowl, whisk together remaining ingredients (lemon juice through salt and pepper); pour over stir fry. Cook and toss for 5 minutes or until greens are tender. Serve fish over a bed of the greens. 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: 300 Calories; 11g Fat (33.0% calories from fat); 43g Protein; 7g Carbohydrate; 1g Dietary Fiber; 99mg Cholesterol; 149mg Sodium. Exchanges: 5 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates. 1/2 pound beef steak (cut of your choice), chopped 1 medium sweet potato, peeled and cubed 1/2 large onion, chopped 1 clove garlic, minced Prep time: 10 minutes Cook time: 6 to 8 hours Rosemary Lemon Steak and Sweet Potatoes Day 6 - Serves 2 2 tablespoons low sodium beef broth, or use homemade 1 teaspoon grated lemon zest 1/2 tablespoon chopped fresh rosemary Sea salt and freshly ground black pepper, to taste COOKING INSTRUCTIONS: In a large crock cooker, place all ingredients; stir well to combine. Cover and cook on LOW for 6 to 8 hours or until beef is fork-tender and vegetables are cooked. Serve warm. SERVING SUGGESTION: Shredded Brussels Sprouts Cut large Brussels sprouts in half lengthwise then thinly slice, cut sides down. In a skillet, sauté in olive oil and ghee over medium heat until tender; toss with salt and pepper to taste and a dash of ground nutmeg. NUTRITION: 337 Calories; 20g Fat (54.7% calories from fat); 18g Protein; 19g Carbohydrate; 3g Dietary Fiber; 63mg Cholesterol; 58mg Sodium. Exchanges: 1 Grain (Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat. Paleo Menu-Mailer Volume 14, Week 34
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 34