Saving Dinner · small panel, and clicking “Show Acrobat Toolbar”. Hovering your mouse over the center bottom of the page brings up a small panel that has an ‘open bookmarks’

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”.

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.

Open the bookmarks tab to quickly select your favorite menus.

Depending on your software and settings, the bookmark tab may look a little different or be located at the bottom of the window.

Printing? • Be sure to select the page range you want to print. If you ‘just hit print’ you’ll print everything.

On an iPad? • Make sure you have Adobe Reader installed. It’s free in the App store.• With Adobe Reader installed, select the pdf file, and “open in” Adobe Reader. It should

automatically save to your Adobe Reader documents on your iPad.• You can then open your menu through Adobe Reader. (With the file open, there’s even an option

in the upper right corner to email the file to yourself.)• If you get a screen that says "for the best experience, open this .pdf portfolio in Acrobat X or

Adobe Reader X, or later" simply tap on the page and click "open in" (top right-hand corner of thescreen) and choose Adobe Reader.

Having trouble? • Make sure you have the latest version of Adobe Reader installed on your computer – free from

Adobe.com • If you are on a Mac be sure you’re viewing this in Adobe. Macs will default to the Preview

application.• On the internet? Try using a different browser. If it’s not working in chrome, it may work in

firefox or internet explorer.• The bookmarks may not show inside your browser (we have seen this in firefox), just save to

your computer, and when you view it with Adobe Reader (and not your browser) it should work.• Need more help? We’re here to help you with all your dinner needs. Visit our website at

www.SavingDinner.com for all of the details and any assistance you need.

Enjoy your menus!

Love, Leanne

Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only. If you’d like to share, please share our free menus available on the web at www.SavingDinner.com

Classic Menu-Mailer – Volume 14, Week 40

Classic Menu-Mailer Shopping List – Six Servings

Volume 14, Week 40MENU: Day 1: Potato Chicken Bake, add steamed green beans Day 2: Taco Turkey Skillet, along with sautéed zucchini, yellow squash and red bell pepper Day 3: Asian Beef and Mushrooms, serve over brown rice and top with chopped green onions Day 4: Pork and Rice Stir Fry, with a side of steamed green beans Day 5: Baja Tilapia, add some Jasmine rice with steamed asparagus Day 6: Chicken and Vegetable Crock Cooker Meal, along with a big salad

SHOPPING LIST: PROTEIN Boneless skinless chicken breasts (3 1/2 pounds) [D1] [D6] Ground turkey (1 pound) [D2] Bacon (1 cup, cooked and crumbled) [D1] Sirloin steaks (2 pounds, cut into strips) [D3] 3 pork sausages [D4] 6 tilapia fillets [D5]

CONDIMENTS Olive oil [D1] [D3] [D4] [D5] Sesame oil [D4] Hot sauce [D1] Salsa [D2] Low sodium soy sauce [D3] [D4] Rice wine vinegar [D3] Oyster sauce [D4] **Salad dressing [D6]

DAIRY/DAIRY CASE Eggs (3 large) [D4] Cheddar cheese (2 cups, shredded) [D1] [D2

PRODUCE Lettuce, not iceberg (1 cup, shredded) [D5] **Additional [D6] Kale (4 cups, chopped) [D3] Purple cabbage (1 cup, shredded) [D5] Garlic (12 cloves) [D3] [D4] [D5] [D6] Onion (1 large) [D2] Red onion (1 large) [D5] Green onion (4 large and 1 cup, diced) [D1] [D2] [D4] **Additional [D3] Bell peppers (3 large) [D2] [D6] Red bell pepper (1 large) [D5] **Additional [D2] Mushrooms (2 cups, chopped) [D3] Green beans (1/2 pound) [D6] **Additional [D1] [D4] Russet potatoes (3 cups, cubed) [D1] Red potatoes (1 pound, diced) [D6] Carrots (3 large) [D4] Green peas (1/2 cup) [D4] Corn kernels (1 cup) [D5] Avocado (1 large) [D5] Lime (3 large) [D5] Lemon (1/3 cup, juice) [D6] Cilantro (1 bunch) [D5] **Zucchini [D2] **Yellow squash [D2] **Asparagus **Salad veggies (your choice) [D6]

CANNED GOODS 1 (14.5-ounce) can diced tomatoes with green chilies [D2] Low sodium chicken broth (1 cup) [D2] Low sodium beef broth (1/2 cup) [D3]

SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Paprika [D1] [D2] [D5] Garlic powder [D1] [D2] Cumin [D2] [D5] Cayenne pepper [D2] [D5] Chili powder [D2] [D5] Ground ginger [D3] Onion powder [D5] [D6] Oregano [D5] [D6]

DRY GOODS Long grain white rice, uncooked (1 cup) [D2] Rice (3 cups, cooked) [D4] Cornstarch (2 tablespoons) [D3] **Brown rice [D3] **Jasmine rice [D5]

VEGETARIAN Non-breaded faux chicken patties [D1] [D6] Canned white beans [D2] Vegetable broth [D2] [D3] Vegetarian steak strips [D3] Tofu [D4] Tempeh [D5]

GLUTEN FREE Hot sauce [D1] Salsa [D2] Canned tomatoes [D2] Soy sauce [D3] [D4] Oyster sauce [D4] Beef broth [D3] Rice wine vinegar [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.



Potato Chicken Bake Day 1 - Serves 6

INGREDIENTS: 1 1/2 pounds boneless skinless chicken breasts, cubed 3 cups cubed russet potatoes 1/4 cup olive oil, plus additional for baking dis 1 1/2 teaspoons sea salt 1 tablespoon freshly ground black pepper

1 tablespoon paprika 2 tablespoons garlic powder 6 tablespoons hot sauce 1 cup shredded cheddar cheese 1 cup cooked and crumbled bacon 1 cup diced green onion

Prep time: 20 minutes Cook time: 1 hour

COOKING INSTRUCTIONS: Preheat oven to 500 degrees.

In large bowl, mix olive oil, salt, pepper, paprika, garlic powder and hot sauce, potatoes and mix well.

Coat baking dish with olive oil. Add potatoes and keep excess sauce in the bowl.

Bake potatoes for 45 minutes, stirring every 15 minutes.

While potatoes bake add the cubed chicken to bowl with leftover sauce.

In a separate bowl mix together cheese, bacon and green onion.

Once potatoes are done, add the chicken then layer toppings over chicken. Bake for additional 15 minutes or until chicken is done and cheese is melted. Serve hot. SERVING SUGGESTION: Steamed green beans. VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breast and omit the bacon. GLUTEN FREE: Make sure hot sauce is gluten free. NUTRITION: 589 Calories; 36g Fat (56.0% calories from fat); 46g Protein; 19g Carbohydrate; 2g Dietary Fiber; 119mg Cholesterol; 1672mg Sodium. Exchanges: 1 Grain (Starch); 6 Lean Meat; 1/2 Vegetable; 5 1/2 Fat.



Taco Turkey Skillet Day 2 - Serves 6

INGREDIENTS: 1 pound ground turkey 1 large onion, diced 2 large bell peppers, diced 1 (14.5-ounce) can diced tomatoes with green chilies 1 cup salsa 1 cup long grain white rice, uncooked 1 cup water

1 cup low sodium chicken broth 2 teaspoons cumin 1/2 teaspoon cayenne pepper 1 teaspoon chili powder 1 teaspoon garlic powder 1 teaspoon paprika 1 cup shredded cheddar cheese 1 large green onion, chopped

Prep time: 10 minutes Cook time: 20 minutes

COOKING INSTRUCTIONS: Brown turkey in a large frying pan on medium high heat. When turkey is lightly browned, add diced onions and peppers. Cook until turkey is fully cooked and onions and peppers are soft.

Add the can of tomatoes with liquid in it. The add salsa, rice, water and stock. Stir well to combine. Stir in spices (cumin through paprika) and cover.

Let simmer on low until rice is soft and liquid has cooked off.

Add cheese and stir until it melts. Top with green onion and serve immediately.

SERVING SUGGESTION: Sautéed zucchini, yellow squash and red bell pepper. VEGETARIAN: Use canned white beans instead of ground turkey and vegetable broth instead of chicken broth. GLUTEN FREE: Make sure canned tomatoes and salsa are gluten free. NUTRITION: 342 Calories; 13g Fat (35.1% calories from fat); 22g Protein; 33g Carbohydrate; 3g Dietary Fiber; 80mg Cholesterol; 744mg Sodium. Exchanges: 1 1/2 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 1 Fat.



Asian Beef and Mushrooms Day 3 - Serves 6

INGREDIENTS: 1/3 cup low sodium soy sauce 1/2 cup low sodium beef broth 3 tablespoon rice wine vinegar 2 tablespoons cornstarch 2 teaspoons ground ginger

1/4 teaspoon freshly ground black pepper 1 tablespoon olive oil, divided 2 pounds sirloin steaks, cut into strips 3 garlic cloves, minced 2 cups chopped mushrooms 4 cups chopped kale

Prep time: 5 minutes (plus 15 minutes to marinate) Cook time: 25 minutes

COOKING INSTRUCTIONS: Add the first 6 ingredients (soy sauce through salt and pepper) together and whisk to combine. Pour marinade into a large bowl and add the steak. Toss to combine. Cover and refrigerate for 15 minutes.

Heat 1 tablespoon of oil in a large sauté pan over medium-high heat. Remove steak from marinade with a slotted spoon, reserving the marinade, and add to sauté pan with garlic. Sauté for 3 minutes until browned, stirring occasionally. Remove steak with a slotted spoon and set aside.

Add mushrooms, kale, and reserved marinade to sauté pan, and stir to combine. Cook for 4 minutes, until the kale is wilted, the sauce has thickened, and the mushrooms have cooked, stirring regularly so that sauce does not burn. Add in the steak, and toss to combine.

SERVING SUGGESTION: Serve over brown rice and top with chopped green onions. VEGETARIAN: Use vegetarian steak strips instead of sirloin and vegetable broth instead of beef broth. GLUTEN FREE: Make sure soy sauce, beef broth and rice wine vinegar are gluten free. NUTRITION: 517 Calories; 31g Fat (54.6% calories from fat); 42g Protein; 16g Carbohydrate; 2g Dietary Fiber; 125mg Cholesterol; 938mg Sodium. Exchanges: 1/2 Grain (Starch); 5 Lean Meat; 2 1/2 Vegetable; 3 Fat; 0 Other Carbohydrates.

Pork and Rice Stir-Fry Day 4 - Serves 6

INGREDIENTS: 3 large eggs 4 tablespoons olive oil, divided 3 cloves garlic, minced 3 cups cooked rice 2 tablespoons low sodium soy sauce

1 1/2 teaspoons sesame oil 3 pork sausages, diced 3 large carrots, cooked and diced 1/2 cup fresh green peas 1 tablespoon oyster sauce 3 large green onions, sliced lengthwise


COOKING INSTRUCTIONS: In a large skillet over medium high heat, beat the eggs with 1 tablespoon of oil. Continue stirring until cooked through. Remove and set aside.

Continue heating skillet on medium high heat and add garlic. Fry for 2 minutes. Add the rice, soy sauce and sesame oil. Fry for 5 minutes more. Put into a large bowl and set aside.

Add the rest of olive oil and the sausages. Stir fry for 2 minutes. Add the carrots, peas and oyster sauce. Cooking and stirring for another 2 minutes. Put the rice back in and stir to mix. Stir fry for 3 minutes or until the mixture is very hot. Add the eggs and the green onions. Stir for 1 minute. Serve hot.

SERVING SUGGESTION: Steamed green beans. VEGETARIAN: Use cubed tofu instead of pork sausages. GLUTEN FREE: Make sure soy sauce and oyster sauce are gluten free. NUTRITION: 418 Calories; 19g Fat; 11g Protein; 51g Carbohydrate; 3g Dietary Fiber; 116mg Cholesterol; 364mg Sodium. Exchanges: 3 Grain (Starch); 1/2 Lean Meat; 1 Vegetable; 3 Fat.



Baja Tilapia Day 5 - Serves 6

INGREDIENTS: 1 tablespoon chili powder 1 tablespoon cumin 1/2 teaspoon cayenne pepper 1/2 teaspoon smoked paprika 1/2 teaspoon onion powder 1/2 teaspoon oregano 6 tilapia filets Sea salt and freshly ground black pepper to taste 1 tablespoon olive oil Zest of 1 lime

4 cloves garlic, minced 1 cup fresh corn kernels 1 medium red onion, diced 1 large red bell pepper, diced 1 (14.5-ounce) can black beans, drained and rinsed 1 bunch fresh cilantro 1 large avocado, diced 1 cup shredded lettuce 1 cup shredded purple cabbage 2 large limes, cut into wedges


COOKING INSTRUCTIONS: Mix first 6 ingredients (chili powder through oregano) in a small dish. Sprinkle seasonings over the tilapia filets along with salt and pepper. Set aside.

In a large skillet over medium high heat, heat 1 tablespoon olive oil. Add minced garlic and sauté with the tilapia filets. Sear the fish on each side for 3 minutes until it is flaky.

Put on a platter and sprinkle fish with lime zest.

Add 1 tablespoon of olive oil, corn, red onion and red bell pepper to the skillet. Cook for 2 minutes to sear. Begin to stir and cook for 2 minutes longer until tender. Add in black beans and heat for 1 minute more.

Top fish with black bean mixture, cilantro, avocado, lettuce, cabbage and lime wedges. SERVING SUGGESTION: Jasmine rice with steamed asparagus. VEGETARIAN: Use tempeh instead of tilapia fillets. GLUTEN FREE: No changes necessary. NUTRITION: 307 Calories; 7g Fat (18.5% calories from fat); 12g Protein; 54g Carbohydrate; 9g Dietary Fiber; trace Cholesterol; 27mg Sodium. Exchanges: 3 Grain (Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 Fat.



Chicken and Vegetable Crock Cooker Meal Day 6 - Serves 6

INGREDIENTS: 2 pounds boneless skinless chicken breasts 1/2 pound fresh green beans 1 large bell pepper, chopped 1 pound red potatoes, diced 1/3 cup fresh lemon juice

1/4 cup olive oil 1 teaspoon dried oregano 1 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1/4 teaspoon onion powder 2 garlic cloves, minced

Prep time: 15 minutes Cook time: 4 hours

COOKING INSTRUCTIONS: Place chicken in the middle of the crock cooker. Add green beans, peppers and potatoes.

In a medium sized bowl, whisk together the lemon juice, olive oil, oregano, salt, pepper, onion powder and garlic. Pour over the chicken and vegetables.

Cover and cook on high for 4 hours. Serve hot. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: No changes necessary. NUTRITION: 328 Calories; 11g Fat (30.6% calories from fat); 37g Protein; 19g Carbohydrate; 3g Dietary Fiber; 88mg Cholesterol; 419mg Sodium. Exchanges: 1 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat.



Classic Menu-Mailer Shopping List – Two Servings

Volume 14, Week 40MENU: Day 1: Potato Chicken Bake, add steamed green beans Day 2: Taco Turkey Skillet, along with sauteed zucchini, yellow squash and red bell pepper Day 3: Asian Beef and Mushrooms, serve over brown rice and top with chopped green onions Day 4: Pork and Rice Stir Fry, with a side of steamed green beans Day 5: Baja Tilapia, add some Jasmine rice with steamed asparagus Day 6: Chicken and Vegetable Crock Cooker Meal, along with a big salad

SHOPPING LIST: PROTEIN Boneless skinless chicken breasts (1 1/4 pounds) [D1] [D6] Ground turkey (1/3 pound) [D2] Bacon (1/3 cup, cooked and crumbled) [D1] Sirloin steaks (3/4 pound, cut into strips) [D3] 1 pork sausage [D4] 2 tilapia fillets [D5]

CONDIMENTS Olive oil [D1] [D3] [D4] [D5] Sesame oil [D4] Hot sauce [D1] Salsa [D2] Low sodium soy sauce [D3] [D4] Rice wine vinegar [D3] Oyster sauce [D4] **Salad dressing [D6]

DAIRY/DAIRY CASE Eggs (1 large) [D4] Cheddar cheese (3/4 cup, shredded) [D1] [D2

PRODUCE Lettuce, not iceberg (1/3 cup, shredded) [D5] **Additional [D6] Kale (1 1/3 cups, chopped) [D3] Purple cabbage (1/3 cup, shredded) [D5] Garlic (4 cloves) [D3] [D4] [D5] [D6] Onion (1/3 large) [D2] Red onion (1/3 large) [D5] Green onion (2 small and 1/3 cup, diced) [D1] [D2] [D4] **Additional [D3] Bell peppers (1 large) [D2] [D6] Red bell pepper (1/3 large) [D5] **Additional [D2] Mushrooms (3/4 cup, chopped) [D3] Green beans (1/8 pound) [D6] **Additional [D1] [D4] Russet potatoes (1 cup, cubed) [D1] Red potatoes (1/3 pound, diced) [D6] Carrots (1 large) [D4] Green peas (3 tablespoons) [D4] Corn kernels (1/3 cup) [D5] Avocado (1/3 large) [D5] Lime (1 small) [D5] Lemon (2 tablespoons, juice) [D6] Cilantro (1/3 bunch) [D5] **Zucchini [D2] **Yellow squash [D2] **Asparagus **Salad veggies (your choice) [D6]

GLUTEN FREE Hot sauce [D1] Salsa [D2] Canned tomatoes [D2] Soy sauce [D3] [D4] Oyster sauce [D4] Beef broth [D3] Rice wine vinegar [D3]

SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Paprika [D1] [D2] [D5] Garlic powder [D1] [D2] Cumin [D2] [D5] Cayenne pepper [D2] [D5] Chili powder [D2] [D5] Ground ginger [D3] Onion powder [D5] [D6] Oregano [D5] [D6]

CANNED GOODS 1/2 (14.5-ounce) can diced tomatoes with green chilies [D2] Low sodium chicken broth (1/3 cup) [D2] Low sodium beef broth (3 tablespoons) [D3] 1/2 (14.5-ounce) can black beans [D5]

VEGETARIAN Non-breaded faux chicken patties [D1] [D6] Canned white beans [D2] Vegetable broth [D2] [D3] Vegetarian steak strips [D3] Tofu [D4] Tempeh [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.



Potato Chicken Bake Day 1 - Serves 2

INGREDIENTS: 1/2 pound boneless skinless chicken breasts, cubed 1 cup cubed russet potatoes 1 1/2 tablespoons olive oil, plus extra for coating dish 1/2 teaspoons sea salt 1 teaspoon freshly ground black pepper

1 teaspoon paprika 2 teaspoons garlic powder 6 teaspoons hot sauce 1/3 cup shredded cheddar cheese 1/3 cup cooked and crumbled bacon 1/3 cup diced green onion

Prep time: 20 minutes Cook time: 1 hour

COOKING INSTRUCTIONS: : Preheat oven to 500 degrees.

In large bowl, mix olive oil, salt, pepper, paprika, garlic powder and hot sauce, potatoes and mix well.

Coat baking dish with olive oil. Add potatoes and keep excess sauce in the bowl.

Bake potatoes for 45 minutes, stirring every 15 minutes.

While potatoes bake add the cubed chicken to bowl with leftover sauce.

In a separate bowl mix together cheese, bacon and green onion.

Once potatoes are done, add the chicken then layer toppings over chicken. Bake for additional 15 minutes or until chicken is done and cheese is melted. Serve hot. SERVING SUGGESTION: Steamed green beans. VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breast and omit the bacon. GLUTEN FREE: Make sure hot sauce is gluten free. NUTRITION: 589 Calories; 36g Fat; 46g Protein; 19g Carbohydrate; 2g Dietary Fiber; 119mg Cholesterol; 1672mg Sodium. Exchanges: 1 Grain (Starch); 6 Lean Meat; 1/2 Vegetable; 5 1/2 Fat.



Taco Turkey Skillet Day 2 - Serves 2

INGREDIENTS: 1/3 pound ground turkey 1/3 large onion, diced 1 large bell peppers, diced 1/2 (14.5-ounce) can diced tomatoes with green chilies 1/3 cup salsa 1/3 cup long grain white rice, uncooked 1/3 cup water

1/3 cup low sodium chicken broth 3/4 teaspoon cumin 1/8 teaspoon cayenne pepper 1/3 teaspoon chili powder 1/3 teaspoon garlic powder 1/3 teaspoon paprika 1/3 cup shredded cheddar cheese 1 small green onion, chopped


COOKING INSTRUCTIONS: Brown turkey in a large frying pan on medium high heat. When turkey is lightly browned, add diced onions and peppers. Cook until turkey is fully cooked and onions and peppers are soft.

Add the can of tomatoes with liquid in it. The add salsa, rice, water and stock. Stir well to combine.

Stir in spices (cumin through paprika) and cover. Let simmer on low until rice is soft and liquid has cooked off. Add cheese and stir until it melts. Top with green onion and serve immediately.

SERVING SUGGESTION: Sautéed zucchini, yellow squash and red bell pepper. VEGETARIAN: Use canned white beans instead of ground turkey and vegetable broth instead of chicken broth. GLUTEN FREE: Make sure canned tomatoes and salsa are gluten free. NUTRITION: 342 Calories; 13g Fat; 22g Protein; 33g Carbohydrate; 3g Dietary Fiber; 80mg Cholesterol; 744mg Sodium. Exchanges: 1 1/2 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 1 Fat.



Asian Beef and Mushrooms Day 3 - Serves 2

INGREDIENTS: 2 tablespoons low sodium soy sauce 3 tablespoons low sodium beef broth 1 tablespoon rice wine vinegar 2 teaspoons cornstarch 3/4 teaspoon ground ginger

Pinch freshly ground black pepper 1 teaspoon olive oil, divided 3/4 pound sirloin steaks, cut into strips 1 garlic clove, minced 3/4 cup chopped mushrooms 1 1/3 cup chopped kale

Prep time: 5 minutes (plus 15 minutes to marinate) Cook time: 25 minutes

COOKING INSTRUCTIONS: Add the first 6 ingredients (soy sauce through salt and pepper) together and whisk to combine. Pour marinade into a large bowl and add the steak. Toss to combine. Cover and refrigerate for 15 minutes.

Heat 1 teaspoon of oil in a large sauté pan over medium-high heat. Remove steak from marinade with a slotted spoon, reserving the marinade, and add to sauté pan with garlic. Sauté for 3 minutes until browned, stirring occasionally. Remove steak with a slotted spoon and set aside.

Add mushrooms, kale, and reserved marinade to sauté pan, and stir to combine. Cook for 4 minutes, until the kale is wilted, the sauce has thickened, and the mushrooms have cooked, stirring regularly so that sauce does not burn. Add in the steak, and toss to combine.

SERVING SUGGESTION: Serve over brown rice and top with chopped green onions. VEGETARIAN: Use vegetarian steak strips instead of sirloin and vegetable broth instead of beef broth. GLUTEN FREE: Make sure soy sauce, beef broth and rice wine vinegar are gluten free. NUTRITION: 517 Calories; 31g Fat (54.6% calories from fat); 42g Protein; 16g Carbohydrate; 2g Dietary Fiber; 125mg Cholesterol; 938mg Sodium. Exchanges: 1/2 Grain (Starch); 5 Lean Meat; 2 1/2 Vegetable; 3 Fat; 0 Other Carbohydrates.



Pork and Rice Stir-Fry Day 4 - Serves 2

INGREDIENTS: 1 large egg 4 teaspoons olive oil, divided 1 clove garlic, minced 1 cup cooked rice 2 teaspoons low sodium soy sauce

1/2 teaspoon sesame oil 1 pork sausage, diced 1 large carrot, cooked and diced 1/8 cup fresh green peas 1 teaspoon oyster sauce 1 small green onions, sliced lengthwise


COOKING INSTRUCTIONS: In a large skillet over medium high heat, beat the eggs with 1 teaspoon of oil. Continue stirring until cooked through. Remove and set aside.

Continue heating skillet on medium high heat and add garlic. Fry for 2 minutes. Add the rice, soy sauce and sesame oil. Fry for 5 minutes more. Put into a large bowl and set aside.

Add the rest of olive oil and the sausages. Stir fry for 2 minutes. Add the carrots, peas and oyster sauce. Cooking and stirring for another 2 minutes. Put the rice back in and stir to mix. Stir fry for 3 minutes or until the mixture is very hot. Add the eggs and the green onions. Stir for 1 minute. Serve hot.

SERVING SUGGESTION: Steamed green beans. VEGETARIAN: Use cubed tofu instead of pork sausages. GLUTEN FREE: Make sure soy sauce and oyster sauce are gluten free. NUTRITION: 418 Calories; 19g Fat (40.9% calories from fat); 11g Protein; 51g Carbohydrate; 3g Dietary Fiber; 116mg Cholesterol; 364mg Sodium. Exchanges: 3 Grain (Starch); 1/2 Lean Meat; 1 Vegetable; 3 Fat.



Baja Tilapia Day 5 - Serves 2

INGREDIENTS: 1 teaspoon chili powder 1 teaspoon cumin 1/8 teaspoon cayenne pepper 1/8 teaspoon smoked paprika 1/8 teaspoon onion powder 1/8 teaspoon oregano 2 tilapia filets Sea salt and freshly ground black pepper to taste 1 teaspoon olive oil Zest of 1/3 lime

2 cloves garlic, minced 1/3 cup fresh corn kernels 1/3 medium red onion, diced 1/3 large red bell pepper, diced 1/2 (14.5-ounce) can black beans, drained and rinsed 1/3 bunch fresh cilantro 1/3 large avocado, diced 1/3 cup shredded lettuce 1/3 cup shredded purple cabbage 1 small lime, cut into wedges


COOKING INSTRUCTIONS: Mix first 6 ingredients (chili powder through oregano) in a small dish. Sprinkle seasonings over the tilapia filets along with salt and pepper. Set aside.

In a large skillet over medium high heat, heat 1 teaspoon olive oil. Add minced garlic and sauté with the tilapia filets. Sear the fish on each side for 3 minutes until it is flaky.

Put on a platter and sprinkle fish with lime zest. Add 1 teaspoon of olive oil, corn, red onion and red bell pepper to the skillet. Cook for 2 minutes to sear. Begin to stir and cook for 2 minutes longer until tender. Add in black beans and heat for 1 minute more.

Top fish with black bean mixture, cilantro, avocado, lettuce, cabbage and lime wedges.

SERVING SUGGESTION: Jasmine rice with steamed asparagus. VEGETARIAN: Use tempeh instead of tilapia fillets. GLUTEN FREE: No changes necessary. NUTRITION: 307 Calories; 7g Fat (18.5% calories from fat); 12g Protein; 54g Carbohydrate; 9g Dietary Fiber; trace Cholesterol; 27mg Sodium. Exchanges: 3 Grain (Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 Fat.



Chicken and Vegetable Crock Cooker Meal Day 6 - Serves 2

INGREDIENTS: 3/4 pound boneless skinless chicken breasts 1/8 pound fresh green beans 1 small bell pepper, chopped 1/3 pound red potatoes, diced 2 tablespoons fresh lemon juice

1 1/2 tablespoons olive oil 1/3 teaspoon dried oregano 1/3 teaspoon sea salt Pinch freshly ground black pepper Pinch onion powder 1 garlic clove, minced


COOKING INSTRUCTIONS: Place chicken in the middle of the crock cooker. Add green beans, peppers and potatoes.

In a medium sized bowl, whisk together the lemon juice, olive oil, oregano, salt, pepper, onion powder and garlic. Pour over the chicken and vegetables.

Cover and cook on high for 4 hours. Serve hot. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. GLUTEN FREE: No changes necessary. NUTRITION: 328 Calories; 11g Fat (30.6% calories from fat); 37g Protein; 19g Carbohydrate; 3g Dietary Fiber; 88mg Cholesterol; 419mg Sodium. Exchanges: 1 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat.


Paleo Menu-Mailer – Volume 14, Week 40

Paleo Menu-Mailer Shopping List – Four Servings

Volume 14, Week 40 MENU: Day 1: Creamy Chicken and Green Bean Casserole, add a big spinach salad tossed with Leanne’s Basic Vinaigrette Day 2: Steak and Radish Salad, serve sliced tomatoes and cucumbers on the side Day 3: Bacon Lemon Cauliflower Salad, with a side of Cabbage and Fennel Slaw Day 4: Coconut Lime Salmon and Greens, add Asparagus-Egg Salad Day 5: Turkey Taco Wraps, serve with Cucumber and Jicama Slaw Day 6: Shrimp and Kale Chowder, with roasted veggies on the side

SHOPPING LIST: PROTEIN 4 beef flank steaks [D2] 1 pound bacon [D3] 2 large boneless skinless chicken breast halves [D1] 1 pound ground turkey [D5] 4 medium salmon fillets (or buy frozen) [D4] 1 pound medium shrimp, peeled and deveined (or buy frozen) [D6]

SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Garlic powder [D1] Paprika [D1] Ground cumin Chili powder [D5] [D6] **Basil [D1] **Oregano [D1]

OTHER Aluminum foil wrap [D4] Plastic wrap [D3] **Parchment paper [D6]

PRODUCE Onions (1 large, 1 medium and 1 small) [D1] [D4] Garlic (8 cloves) [D2] [D3] [D4] [D5] [D6] **Additional [D1] Shallots (3 large) [D2] [D5] Green onions (3 tablespoons chopped) [D3] Radishes (1 cup sliced) [D2] Jalapenos (1 large) [D5] Avocados (1 large) [D5] Sweet potatoes (2 large) [D1] Cauliflower (1 large head) [D3] **Additional [D6] Green beans (2 cups chopped) [D1] Mustard greens (2 cups chopped) [D4] Kale (6 cups chopped) [D4] [D6] Mixed baby greens (4 cups) [D2] Romaine lettuce (8 large leaves) [D5] Cilantro (1/4 cup chopped) [D5] Thyme (1 teaspoon chopped) [D1] Rosemary (1 tablespoon chopped) [D6] Lemons (1/4 cup juice plus 1/2 teaspoon zest) [D3] Limes (1/4 cup juice plus 8 wedges) [D4] [D5] **Additional (juice) [D5] **Spinach [D1] **Tomatoes [D2] **Cucumbers [D2] [D5] **Baby carrots [D5] **Jicama [D5] **Red cabbage [D3] **Fennel [D3] **Asparagus [D4] **Beets [D6] **Brussels sprouts (large) [D6] **Orange [D3]

DAIRY CASE **Hard-boiled eggs [D4]

CONDIMENTS Olive oil (1/4 cup plus 2 tablespoons) [D2] [D4] Extra virgin olive oil (2 tablespoons) [D3] ** [D1] [D4] Coconut oil (3 1/2 tablespoons) [D1] [D2] [D5] Apple cider vinegar (2 tablespoons) [D2] [D3] Coconut aminos (2 tablespoons) [D6] Honey (3 tablespoons plus 2 teaspoons) [D2] [D4] **[D5] **Balsamic vinegar [D1] **White wine vinegar [D4] **Dijon mustard [D4]

CANNED GOODS Low sodium chicken broth, or use homemade (2 cups) [D6] 1 (14.5-ounce) can diced tomatoes [D5] Tomato paste (1 tablespoon) [D5] 3 (14-ounce) cans full fat coconut milk [D1] [D6]

DRY GOODS Arrowroot flour (2 tablespoons) [D6] Coconut flakes, unsweetened (3 tablespoons) [D4]

FREEZER 4 medium salmon fillets (if not using fresh) [D4] 1 pound medium shrimp, peeled and deveined (if not using fresh)

SHOPPING LIST LEGEND** = Serving Suggestions


[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.



Creamy Chicken and Green Bean Casserole Day 1 - Serves 4

INGREDIENTS: 1/2 tablespoon coconut oil 2 large boneless skinless chicken breast halves 2 large sweet potatoes, peeled and cubed 2 cups chopped green beans 1 small onion, chopped

1 teaspoon garlic powder Sea salt and freshly ground black pepper, to taste 1 (14-ounce) full fat coconut milk 1 teaspoon chopped fresh thyme 1/2 teaspoon ground paprika



Coat a large baking dish with the coconut oil. Add the chicken and potatoes; cover with aluminum foil wrap then bake for 20 minutes or until chicken is cooked through and potatoes are tender. Allow chicken to cool then shred with two forks.

In a large bowl, mash the sweet potatoes with a fork until smooth.

In a large bowl, combine shredded chicken, mashed sweet potatoes and remaining ingredients (green beans through paprika). Arrange mixture in a large baking dish; bake for 15 minutes or until casserole is hot. Serve warm.

SERVING SUGGESTION: A big spinach salad tossed with Leanne’s Basic Vinaigrette. NUTRITION: 407 Calories; 26g Fat (56.0% calories from fat); 18g Protein; 28g Carbohydrate; 7g Dietary Fiber; 34mg Cholesterol; 66mg Sodium. Exchanges: 1 Grain (Starch); 2 Lean Meat; 1 Vegetable; 1/2 Fruit; 5 Fat.

Steak and Radish Salad Day 2 - Serves 4

INGREDIENTS: 2 tablespoons coconut oil 4 beef flank steaks Sea salt and freshly ground black pepper to taste 1 large shallot 2 cloves garlic, minced

2 tablespoons apple cider vinegar 1 tablespoon honey 1/4 cup olive oil 4 cups mixed baby greens 1 cup sliced radishes

Prep Time: 10 minutes Cook Time: 15 minutes

COOKING INSTRUCTIONS: Preheat oven to 450 degrees. In a large skillet, melt the coconut oil over high heat. Add steaks; sear for 5 minutes per each side then transfer to a baking dish. Bake for 10 minutes or until there is a thick pink strip in the middle of each steak. Remove from oven and allow steaks to cool.

In a food processor, place next 6 ingredients (salt through olive oil); blend until smooth.

Cut each steak diagonally into thin strips; serve on a bed of baby greens and sliced radishes with dressing drizzled over the top.

SERVING SUGGESTION: Serve sliced tomatoes and cucumbers on the side. NUTRITION: 468 Calories; 33g Fat (62.3% calories from fat); 28g Protein; 17g Carbohydrate; 5g Dietary Fiber; 58mg Cholesterol; 111mg Sodium. Exchanges: 3 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 4 1/2 Fat; 1/2 Other Carbohydrates.



DO-AHEAD TIP: Refrigerate salad for 1 hour before serving (see recipe).

Bacon Lemon Cauliflower Salad Day 3 - Serves 4

INGREDIENTS: 1 pound bacon, chopped 1 large head cauliflower, cut into florets 1 clove garlic, minced Sea salt and freshly ground black pepper, to taste

1/4 cup lemon juice 3 tablespoons extra virgin olive oil 2 teaspoons honey 1/2 teaspoon lemon zest 3 tablespoons chopped green onions

Prep Time: 10 minutes Cook Time: 20 to 25 minutes


On a large baking sheet, place a wire rack. In a large bowl, combine first 4 ingredients (bacon through salt and pepper). Place mixture on the rack; bake for 10 to 15 minutes or until bacon is crisp and cauliflower is tender. Remove from oven and allow bacon/cauliflower mixture to cool.

In a large bowl, toss together bacon/cauliflower mixture with remaining ingredients (lemon juice through green onion) then salt and pepper to taste. Cover bowl with plastic wrap and refrigerate for at least 1 hour. Serve cold.

SERVING SUGGESTION: Cabbage and Fennel Slaw: In a large bowl, toss together finely shredded red cabbage and very thinly sliced fennel. Drizzle with orange juice, extra virgin olive oil and apple cider vinegar; toss again then serve. NUTRITION: 573 Calories; 49g Fat (76.8% calories from fat); 27g Protein; 7g Carbohydrate; 1g Dietary Fiber; 72mg Cholesterol; 1367mg Sodium. Exchanges: 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 7 1/2 Fat; 0 Other Carbohydrates.

Coconut Lime Salmon and Greens Day 4 - Serves 4

INGREDIENTS: 2 cups chopped mustard greens 2 cups chopped kale 1 medium onion, chopped 1/4 cup lime juice 3 tablespoons unsweetened coconut flakes

2 tablespoons honey 2 tablespoons olive oil Sea salt and freshly ground black pepper, to taste 1 clove garlic, minced 4 medium salmon fillets



In a large bowl, toss together first 9 ingredients (mustard greens through garlic); transfer mixture to a large baking dish then place salmon on top. Cover baking dish with aluminum foil wrap; bake for 15 to 25 minutes or until fish flakes easily when tested with a fork. Serve warm.

SERVING SUGGESTION: Asparagus-Egg Salad: Cook asparagus al dente; drain and place on a plate to cool. In a small bowl, whisk together a little white wine vinegar, Dijon mustard, extra virgin olive oil, salt and pepper to taste; drizzle over asparagus then garnish with grated hard-boiled egg(s). NUTRITION: 345 Calories; 14g Fat (36.3% calories from fat); 36g Protein; 19g Carbohydrate; 2g Dietary Fiber; 88mg Cholesterol; 146mg Sodium. Exchanges: 5 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates.



Turkey Taco Wraps Day 5 - Serves 4

INGREDIENTS: 1 tablespoon coconut oil 1 pound ground turkey 2 cloves garlic, minced Sea salt and freshly ground black pepper 1 large jalapeño, minced 2 large shallots, chopped 1 tablespoon ground cumin

2 teaspoons chili powder 1 (14.5-ounce) can diced tomatoes, drained 1 tablespoon tomato paste 8 large Romaine lettuce leaves 1/4 cup chopped cilantro 1 large avocado, pitted, peeled and sliced 8 lime wedges

Prep Time: 10 minutes Cook Time: 1 hour 15 minutes

COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add next 5 ingredients (turkey through shallots); cook for 10 minutes or until turkey is cooked through and vegetables are tender. Add next 4 ingredients (cumin through tomato paste); blend well then cook for 5 minutes or until heated through.

Scoop turkey mixture into lettuce leaves; top with cilantro and avocado and serve with a lime wedge.

SERVING SUGGESTION: Cucumber and Jicama Slaw: Cut cucumber and jicama into matchsticks. Place in a bowl then drizzle with some honey, lime juice, chili powder, salt and pepper; toss well. Add a bowl of raw baby carrots on the side. NUTRITION: 322 Calories; 21g Fat (57.1% calories from fat); 23g Protein; 13g Carbohydrate; 3g Dietary Fiber; 90mg Cholesterol; 167mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 2 1/2 Fat.

Shrimp and Kale Chowder Day 6 - Serves 4

INGREDIENTS: 1 pound medium shrimp, peeled and deveined 4 cups chopped kale 1 large onion, chopped 2 cloves garlic, minced 2 tablespoons arrowroot flour

2 cups low sodium chicken broth, or use homemade 2 (14-ounce) cans full fat coconut milk 1 teaspoon chili powder 1 tablespoon chopped fresh rosemary 2 tablespoons coconut aminos

Prep Time: 10 minutes Cook Time: 6 to 8 hours

COOKING INSTRUCTIONS: Place all ingredients in a large crock cooker; blend well. Cover and cook on LOW for 4 to 6 hours or until shrimp are cooked through and vegetables are tender. Serve warm.

SERVING SUGGESTION: Roasted Veggies: A combination of sliced beets, large Brussels sprouts (cut in half lengthwise), plus cauliflower florets - all pieces should be the same size. Toss with olive oil, salt and pepper and choice of herbs/spices then spread in a single layer on a parchment paper lined baking sheet. Roast in a preheated 400-degree oven, turning once, till tender. NUTRITION: 497 Calories; 31g Fat (54.3% calories from fat); 34g Protein; 25g Carbohydrate; 5g Dietary Fiber; 173mg Cholesterol; 487mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 2 Vegetable; 1/2 Fruit; 6 Fat.



Paleo Diet and Menu-Mailer Tips and Hints

The Paleo Menu-‐Mailer is different than any of our other Menu-‐Mailers in that it is based on the “hunter/gatherer” principle which provides you with good, basic, healthy food.

I strongly suggest you use organic in-‐season vegetables, organic free-‐range chicken and eggs, grass-‐fed beef, pastured pork and wild fish as much as possible. If you don’t eat pork, simply substitute chicken and slightly adjust cooking times.

We use a soy sauce substitute from time to time called Coco-‐Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.com—not cheap, but it lasts a good long while.

And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, Worcestershire sauce, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this.

Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixin’s (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle Soup…OR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients.

As with other Menu-‐Mailers, the Serving Suggestions are double-‐asterisked (**) on the Shopping Lists and are entirely optional.

Leanne’s Basic Vinaigrette Makes 1/4 cup

3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano

Mix all together, use 1 tablespoon per salad.



Paleo Menu-Mailer Shopping List – Two Servings

Volume 14, Week 40 MENU: Day 1: Creamy Chicken and Green Bean Casserole, add a big spinach salad tossed with Leanne’s Basic Vinaigrette Day 2: Steak and Radish Salad, serve sliced tomatoes and cucumbers on the side Day 3: Bacon Lemon Cauliflower Salad, with a side of Cabbage and Fennel Slaw Day 4: Coconut Lime Salmon and Greens, add Asparagus-Egg Salad Day 5: Turkey Taco Wraps, serve with Cucumber and Jicama Slaw Day 6: Shrimp and Kale Chowder, with roasted veggies on the side

SHOPPING LIST: PROTEIN 2 beef flank steaks [D2] 1/2 pound bacon [D3] 1 large boneless skinless chicken breast half [D1] 1/2 pound ground turkey [D5] 2 medium salmon fillets (or buy frozen) [D4] 1/2 pound medium shrimp, peeled and deveined (or buy frozen) [D6]

CONDIMENTS Olive oil [D2] [D4] ** Extra virgin olive oil [D3] **Additional [D1] [D4] Coconut oil [D1] [D2] [D5] Apple cider vinegar [D2] [D3] **Additional Coconut aminos D6] Honey [D2] [D4] **Additional [D5] **Balsamic vinegar [D1] **White wine vinegar [D4] **Dijon mustard [D4]

PRODUCE Onions (1/2 large, 1/2 medium and 1/2 small) [D1] [D4] Garlic (4 cloves) [D2] [D3] [D4] [D5] [D6] **Additional [D1] Shallots (1 1/2 large) [D2] [D5] Green onions (1 1/2 tablespoons chopped) [D3] Radishes (1/2 cup sliced) [D2] Jalapenos (1/2 large) [D5] Avocados (1/2 large) [D5] Sweet potatoes (1 large) [D1] Cauliflower (1/2 large head) [D3] **Additional [D6] Green beans (1 cup chopped) [D1] Mustard greens (1 cup chopped) [D4] Kale (3 cups chopped) [D4] [D6] Mixed baby greens (2 cups) [D2] Romaine lettuce (4 large leaves) [D5] Cilantro (2 tablespoons chopped) [D5] Thyme (1/2 teaspoon chopped) [D1] Rosemary (1/2 tablespoon chopped) [D6] Lemons (2 tablespoons juice plus 1/4 teaspoon zest) [D3] Limes (2 tablespoons juice plus 4 wedges) [D4] [D5] **Additional (juice) [D5] **Spinach [D1] **Tomatoes [D2] **Cucumbers [D2] [D5] **Baby carrots [D5] **Jicama [D5] **Red cabbage [D3] **Fennel [D3] **Asparagus [D4] **Beets [D6] **Brussels sprouts (large) [D6] **Orange [D3] DAIRY CASE **Hard-boiled eggs [D4]

CANNED GOODS Low sodium chicken broth, or use homemade (1 cup) [D6] 1/2 (14.5-ounce) can diced tomatoes [D5] Tomato paste (1/2 tablespoon) [D5] 1 1/2 (14-ounce) cans full fat coconut milk [D1] [D6]

SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Garlic powder [D1] Paprika [D1] Ground cumin Chili powder [D5] [D6] **Basil [D1] **Oregano [D1]

DRY GOODS Arrowroot flour (1 tablespoon) D6] Coconut flakes, unsweetened (1 1/2 tablespoons) [D4]

FREEZER 2 medium salmon fillets (if not using fresh) [D4] 1/2 pound medium shrimp, peeled and deveined (if not using fresh)

OTHER Aluminum foil wrap [D4] Plastic wrap [D3] **Parchment paper [D6]






Creamy Chicken and Green Bean Casserole Day 1 - Serves 2

INGREDIENTS: 1/4 tablespoon coconut oil 1 large boneless skinless chicken breast halves 1 large sweet potatoes, peeled and cubed 1 cup chopped green beans 1/2 small onion, chopped

1/2 teaspoon garlic powder Sea salt and freshly ground black pepper, to taste 1/2 (14-ounce) full fat coconut milk 1/2 teaspoon chopped fresh thyme 1/4 teaspoon ground paprika



Coat a large baking dish with the coconut oil. Add the chicken and potatoes; cover with aluminum foil wrap then bake for 20 minutes or until chicken is cooked through and potatoes are tender. Allow chicken to cool then shred with two forks.

In a large bowl, mash the sweet potatoes with a fork until smooth.

In a large bowl, combine shredded chicken, mashed sweet potatoes and remaining ingredients (green beans through paprika). Arrange mixture in a large baking dish; bake for 15 minutes or until casserole is hot. Serve warm.

SERVING SUGGESTION: A big spinach salad tossed with Leanne’s Basic Vinaigrette. NUTRITION: 407 Calories; 26g Fat (56.0% calories from fat); 18g Protein; 28g Carbohydrate; 7g Dietary Fiber; 34mg Cholesterol; 66mg Sodium. Exchanges: 1 Grain (Starch); 2 Lean Meat; 1 Vegetable; 1/2 Fruit; 5 Fat.

Steak and Radish Salad Day 2 - Serves 2

INGREDIENTS: 1 tablespoon coconut oil 2 beef flank steaks Sea salt and freshly ground black pepper to taste 1/2 large shallot 1 clove garlic, minced

1 tablespoon apple cider vinegar 1/2 tablespoon honey 2 tablespoons olive oil 2 cups mixed baby greens 1/2 cup sliced radishes


COOKING INSTRUCTIONS: Preheat oven to 450 degrees. In a large skillet, melt the coconut oil over high heat. Add steaks; sear for 5 minutes per each side then transfer to a baking dish. Bake for 10 minutes or until there is a thick pink strip in the middle of each steak. Remove from oven and allow steaks to cool.

In a food processor, place next 6 ingredients (salt through olive oil); blend until smooth.

Cut each steak diagonally into thin strips; serve on a bed of baby greens and sliced radishes with dressing drizzled over the top.

SERVING SUGGESTION: Serve sliced tomatoes and cucumbers on the side. NUTRITION: 468 Calories; 33g Fat (62.3% calories from fat); 28g Protein; 17g Carbohydrate; 5g Dietary Fiber; 58mg Cholesterol; 111mg Sodium. Exchanges: 3 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 4 1/2 Fat; 1/2 Other Carbohydrates.



DO-AHEAD TIP: Refrigerate salad for 1 hour before serving (see recipe).

Bacon Lemon Cauliflower Salad Day 3 - Serves 2

INGREDIENTS: 1/2 pound bacon, chopped 1/2 large head cauliflower, cut into florets 1/2 clove garlic, minced Sea salt and freshly ground black pepper, to taste

2 tablespoons lemon juice 1 1/2 tablespoons extra virgin olive oil 1 teaspoon honey 1/4 teaspoon lemon zest 1 1/2 tablespoons chopped green onions



On a large baking sheet, place a wire rack.

In a large bowl, combine first 4 ingredients (bacon through salt and pepper). Place mixture on the rack; bake for 10 to 15 minutes or until bacon is crisp and cauliflower is tender. Remove from oven and allow bacon/cauliflower mixture to cool.

In a large bowl, toss together bacon/cauliflower mixture with remaining ingredients (lemon juice through green onion) then salt and pepper to taste. Cover bowl with plastic wrap and refrigerate for at least 1 hour. Serve cold.

SERVING SUGGESTION: Cabbage and Fennel Slaw: In a large bowl, toss together finely shredded red cabbage and very thinly sliced fennel. Drizzle with orange juice, extra virgin olive oil and apple cider vinegar; toss again then serve. NUTRITION: 573 Calories; 49g Fat (76.8% calories from fat); 27g Protein; 7g Carbohydrate; 1g Dietary Fiber; 72mg Cholesterol; 1367mg Sodium. Exchanges: 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 7 1/2 Fat; 0 Other Carbohydrates.

Coconut Lime Salmon and Greens Day 4 - Serves 2

INGREDIENTS: 1 cup chopped mustard greens 1 cup chopped kale 1/2 medium onion, chopped 2 tablespoons lime juice 1 1/2 tablespoons unsweetened coconut flakes

1 tablespoon honey 1 tablespoon olive oil Sea salt and freshly ground black pepper, to taste 1/2 clove garlic, minced 2 medium salmon fillets



In a large bowl, toss together first 9 ingredients (mustard greens through garlic); transfer mixture to a large baking dish then place salmon on top. Cover baking dish with aluminum foil wrap; bake for 15 to 25 minutes or until fish flakes easily when tested with a fork. Serve warm.

SERVING SUGGESTION: Asparagus-Egg Salad: Cook asparagus al dente; drain and place on a plate to cool. In a small bowl, whisk together a little white wine vinegar, Dijon mustard, extra virgin olive oil, salt and pepper to taste; drizzle over asparagus then garnish with grated hard-boiled egg(s). NUTRITION: 345 Calories; 14g Fat (36.3% calories from fat); 36g Protein; 19g Carbohydrate; 2g Dietary Fiber; 88mg Cholesterol; 146mg Sodium. Exchanges: 5 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates.



Turkey Taco Wraps Day 5 - Serves 2

INGREDIENTS: 1/2 tablespoon coconut oil 1/2 pound ground turkey 1 clove garlic, minced Sea salt and freshly ground black pepper 1/2 large jalapeño, minced 1 large shallot, chopped 1/2 tablespoon ground cumin

1 teaspoon chili powder 1/2 (14.5-ounce) can diced tomatoes, drained 1/2 tablespoon tomato paste 4 large Romaine lettuce leaves 2 tablespoons cilantro, chopped 1/2 large avocado, pitted, peeled and sliced 4 lime wedges

Prep Time: 10 minutes Cook Time: 1 hour 15 minutes

COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add next 5 ingredients (turkey through shallots); cook for 10 minutes or until turkey is cooked through and vegetables are tender. Add next 4 ingredients (cumin through tomato paste); blend well then cook for 5 minutes or until heated through.

Scoop turkey mixture into lettuce leaves; top with cilantro and avocado and serve with a lime wedge.

SERVING SUGGESTION: Cucumber and Jicama Slaw: Cut cucumber and jicama into matchsticks. Place in a bowl then drizzle with some honey, lime juice, chili powder, salt and pepper; toss well. Add a bowl of raw baby carrots on the side. NUTRITION: 322 Calories; 21g Fat (57.1% calories from fat); 23g Protein; 13g Carbohydrate; 3g Dietary Fiber; 90mg Cholesterol; 167mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 2 1/2 Fat.

Shrimp and Kale Chowder Day 6 - Serves 2

INGREDIENTS: 1/2 pound medium shrimp, peeled and deveined 2 cups chopped kale 1/2 large onion, chopped 1 clove garlic, minced 1 tablespoon arrowroot flour

1 cup low sodium chicken broth, or use homemade 1 (14-ounce) cans full fat coconut milk 1/2 teaspoon chili powder 1/2 tablespoon chopped fresh rosemary 1 tablespoon coconut aminos


COOKING INSTRUCTIONS: Place all ingredients in a large crock cooker; blend well.

Cover and cook on LOW for 4 to 6 hours or until shrimp are cooked through and vegetables are tender. Serve warm.

SERVING SUGGESTION: Roasted Veggies: A combination of sliced beets, large Brussels sprouts (cut in half lengthwise), plus cauliflower florets - all pieces should be the same size. Toss with olive oil, salt and pepper and choice of herbs/spices then spread in a single layer on a parchment paper lined baking sheet. Roast in a preheated 400-degree oven, turning once, till tender. NUTRITION: 497 Calories; 31g Fat (54.3% calories from fat); 34g Protein; 25g Carbohydrate; 5g Dietary Fiber; 173mg Cholesterol; 487mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 2 Vegetable; 1/2 Fruit; 6 Fat.



Paleo Diet and Menu-Mailer Tips and Hints

The Paleo Menu-‐Mailer is different than any of our other Menu-‐Mailers in that it is based on the “hunter/gatherer” principle which provides you with good, basic, healthy food.

I strongly suggest you use organic in-‐season vegetables, organic free-‐range chicken and eggs, grass-‐fed beef, pastured pork and wild fish as much as possible. If you don’t eat pork, simply substitute chicken and slightly adjust cooking times.

We use a soy sauce substitute from time to time called Coco-‐Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.com—not cheap, but it lasts a good long while.

And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, Worcestershire sauce, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this.

Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixin’s (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle Soup…OR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients.

As with other Menu-‐Mailers, the Serving Suggestions are double-‐asterisked (**) on the Shopping Lists and are entirely optional.

Leanne’s Basic Vinaigrette Makes 1/4 cup

3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano

Mix all together, use 1 tablespoon per salad.

Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.

If you’d like to share, please share our free menus available on the web at www.SavingDinner.com Low Carb Menu-Mailer – Volume 14, Week 40

Low Carb Menu-Mailer Shopping List – Four Servings

Volume 14, Week 40 MENU: Day 1: Chicken and Bell Pepper Enchiladas, add a side of Mexi-cauli-rice Day 2: Turkey Chili, with a tossed green salad Day 3: Beef Stroganoff, serve with stir-fried zucchini and yellow squash Day 4: Pork Sausage and Slaw, along with steamed green beans Day 5: Spiced Baked Salmon, add steamed broccoli Day 6: Steak and Green Bean Soup, with a tossed green salad

SHOPPING LIST: PROTEIN Boneless skinless chicken breasts (3 large) [D1] Ground turkey (1 pound) [D2] Beef sirloin (1 pound, cut into thin strips) [D3] Steak (1 pound, cubed) [D6] Ground pork sausage (1 pound) [D4] Salmon fillet (2 pounds) [D5]

CONDIMENTS Olive oil [D1] [D3] [D5] Low sodium soy sauce [D4] **Low carb salad dressing [D2] [D6] DRY GOODS Cornstarch (2 tablespoons) [D6]

PRODUCE Coleslaw mix, dry (1 bag) [D4] Garlic (11 cloves) [D1] [D4] [D5] [D6] Onion (1 small and 1/2 cup, chopped) [D2] [D3] White onion (1/2 large) [D1] Yellow onion (1/2 large) [D1] Green onions (1/2 cup plus 1 tablespoon, chopped and additional for garnish) [D1] [D3] [D4] **Additional [D1] Bell peppers (2 large) [D1] Red bell peppers (1 large) [D2] Jalapeno (1/2 large, chopped) [D5] Leek (1 large) [D6] Mushrooms (1 cup, sliced) [D3] Tomatoes (1 1/2 large) [D2] Celery (4 large stalks) [D2] [D6] Green beans (3 cups, chopped) [D6] Limes (1 large, zest and juice) [D5] **Additional [D1] Cilantro (2 tablespoons, chopped) [D5] Thyme (1 teaspoon) [D6] **Lettuce (not iceberg) [D2] [D6] **Salad veggies (your choice) [D2] [D6] **Cauliflower [D1] **Zucchini [D3] **Yellow squash [D3] **Green beans [D4] **Broccoli [D5]

SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Coriander [D1] Cumin [D1] [D2] **Additional [D1] Chili powder [D2] Ground ginger [D4]

DAIRY/DAIRY CASE Heavy cream (1 cup) [D6] Butter (1 tablespoon) [D3] Sour cream (4 tablespoons) [D3] Cheddar cheese (1 cup, grated) [D1]

GLUTEN FREE Tomato sauce [D1] Tomato paste [D2] Low sodium beef broth [D3] [D6] Low sodium soy sauce [D4]

CANNED GOODS 1 (15-ounce) can tomato sauce [D1] 8 ounces tomato paste [D2] Low sodium beef broth (5 cups) [D3] [D6]






Chicken and Bell Pepper Enchiladas Day 1 - Serves 4

INGREDIENTS: 1/2 large white onion, diced 2 tablespoons olive oil, divided 3 garlic cloves, chopped 3 tablespoons chili powder 2 teaspoons coriander 2 teaspoons cumin 1/2 teaspoon sea salt 1 (15-ounce) can tomato sauce

1/4 cup water 2 large bell peppers, diced 1/2 large yellow onion, chopped Sea salt and freshly ground black pepper to taste 3 large boneless skinless chicken breasts, cooked and shredded 1 cup grated cheddar cheese 1/2 cup chopped green onions


COOKING INSTRUCTIONS: In a large skillet, heat 1 tablespoon olive oil. Sauté onion until slightly browned. Add the garlic and the next 4 ingredients (chili powder through salt). Cook and stir until fragrant, about 30 seconds. Add the tomato sauce and water and bring to a simmer. Simmer uncovered for 8 minutes, stirring occasionally. Set sauce aside.

Preheat oven to 350 degrees.

In a large skillet, heat remaining 1 tablespoon olive oil. Sauté pepper and onions for 5 minutes. Season with salt and pepper to taste.

Layer the bottom of a large casserole dish with shredded chicken. Top with the peppers and onions. Pour enchilada sauce over top. Top with cheese and green onion. Cover with foil and bake for 20 minutes.

Remove foil and cook for another 10 minutes until cheese is melted. Serve hot.

SERVING SUGGESTION: Mexi-cauli-rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam “rice” till tender; drain; salt, pepper, ground cumin, chopped green onions and lime juice to taste then fluff with a fork). GLUTEN FREE: Make sure tomato sauce is gluten free. NUTRITION: 426 Calories; 16g Fat (34.4% calories from fat); 51g Protein; 19g Carbohydrate; 5g Dietary Fiber; 132mg Cholesterol; 1232mg Sodium. Exchanges: 0 Grain (Starch); 6 1/2 Lean Meat; 2 1/2 Vegetable; 2 Fat.



Turkey Chili Day 2 - Serves 4

INGREDIENTS: 1 1/2 pounds ground turkey 1/2 cup chopped onion 1 large red bell pepper, chopped 1 1/2 large tomatoes, chopped 2 large celery stalks, chopped

3/4 cup water 8 ounces tomato paste 1 1/2 teaspoons cumin 1 1/2 teaspoons chili powder 1/2 teaspoon freshly ground black pepper 1 1/2 teaspoons sea salt


COOKING INSTRUCTIONS: In a large skillet, brown meat. Drain off fat and sprinkle 1/2 teaspoon salt over meat.

Add onions and peppers to pan and continue to cook for 2 minutes.

Combine cooked meat, onions, peppers, tomatoes, celery, and water and tomato paste in a large pot.

Stir spices (cumin through salt) into pot. Bring to boil, then reduce heat to low and let simmer for 1 hour, stirring every 30 minutes. Serve hot.

SERVING SUGGESTION: A tossed green salad (lettuce -not iceberg, salad veggies and low carb salad dressing). GLUTEN FREE: Make sure tomato paste is gluten free. NUTRITION: 335 Calories; 15g Fat (39.5% calories from fat); 33g Protein; 18g Carbohydrate; 5g Dietary Fiber; 134mg Cholesterol; 1348mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 3 1/2 Vegetable; 0 Fat.

Beef Stroganoff Day 3 - Serves 4

INGREDIENTS: 1 pound beef sirloin, cut into thin strips Sea salt and freshly ground black pepper, to taste 2 tablespoons olive oil, divided 1 tablespoon butter

1 small onion, chopped 1 cup fresh sliced mushrooms 1 cup low sodium beef broth 4 tablespoons sour cream 1 tablespoon chopped green onion


COOKING INSTRUCTIONS: Lightly coat the beef strips with salt, pepper and 1 teaspoon of olive oil.

Heat the remaining oil in a large frying pan over medium-high heat. Add in the beef strips and brown both sides, then transfer to a bowl and set aside.

Add the butter to remaining oil in the pan and cook until softened. Add in sliced mushrooms and onions and cook until the liquid has dried up. Add in beef broth and cook until the sauce has thickened. Stir in sour cream, then return the browned meat strips to the pan. Cook for another 3 minutes until meat is heated through.

Add in chopped green onion and cook for 1 minute. Serve immediately.

SERVING SUGGESTION: Stir-fried zucchini and yellow squash. GLUTEN FREE: Make sure beef broth is gluten free. NUTRITION: 338 Calories; 22g Fat (60.9% calories from fat); 28g Protein; 5g Carbohydrate; 1g Dietary Fiber; 77mg Cholesterol; 425mg Sodium. Exchanges: 4 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 2 1/2 Fat.



Pork Sausage and Slaw Day 4 - Serves 4

INGREDIENTS: 1 pound ground pork sausage 5 cloves garlic, minced 1/2 cup low sodium soy sauce

1 teaspoon ground ginger 1 bag dry coleslaw mix Sliced green onion for garnish


COOKING INSTRUCTIONS: Brown sausage in a large skillet on medium heat.

In a small bowl combine garlic, soy sauce, and ginger. Set aside.

Once sausage is cooked through, add the dry coleslaw mix to skillet and stir to combine. Pour soy sauce mixture into the skillet and stir, continuing to cook over medium heat for about 5 minutes or until cabbage is slightly wilted.

Serve topped with sliced green onion.

SERVING SUGGESTION: Steamed green beans. GLUTEN FREE: Make sure soy sauce is gluten free. NUTRITION: 499 Calories; 46g Fat (83.0% calories from fat); 15g Protein; 6g Carbohydrate; trace Dietary Fiber; 77mg Cholesterol; 2815mg Sodium. Exchanges: 0 Grain (Starch); 2 Lean Meat; 1 Vegetable; 8 Fat.

Spiced Baked Salmon Day 5 - Serves 4

INGREDIENTS: 2 tablespoons olive oil Juice and zest of 1 lime 2 tablespoons chopped cilantro

1/2 large jalapeño, chopped 1 large garlic clove, chopped Sea salt and freshly ground black pepper, to taste 2 pound salmon fillet



Puree the olive oil, lime juice and lime zest, cilantro, jalapeño and garlic in a food processor until smooth.

Place the salmon on a foil lined baking sheet. Pat dry and season with salt and pepper to taste. Spread on the cilantro and lime mixture and bake for 15 minutes.

Serve immediately.

SERVING SUGGESTION: Steamed broccoli. GLUTEN FREE: No changes necessary. NUTRITION: 330 Calories; 15g Fat (41.2% calories from fat); 45g Protein; 2g Carbohydrate; trace Dietary Fiber; 118mg Cholesterol; 153mg Sodium. Exchanges: 6 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat.



Steak and Green Bean Soup Day 6 - Serves 4

INGREDIENTS: 1 pound steak, cubed 3 cups chopped green beans 2 cloves garlic, minced 1 large leek, chopped 2 large stalks celery, chopped

Sea salt and freshly ground black pepper to taste 1 teaspoon thyme 4 cups low sodium beef broth 1 cup heavy cream 2 tablespoons cornstarch


COOKING INSTRUCTIONS: In a large crock cooker, place the steak and green beans.

In a large bowl, mix the remaining 8 ingredients (garlic through cornstarch). Pour sauce over the steak and green beans and cover. Cook for 6 to 8 hours, until beef is cooked through and very tender. Serve warm.

SERVING SUGGESTION: A tossed green salad (lettuce (not iceberg-no nutrition), salad veggies and low carb salad dressing) GLUTEN FREE: Make sure beef broth is gluten free. NUTRITION: 565 Calories; 42g Fat (66.3% calories from fat); 31g Protein; 18g Carbohydrate; 4g Dietary Fiber; 145mg Cholesterol; 135mg Sodium. Exchanges: 1/2 Grain (Starch); 3 1/2 Lean Meat; 2 Vegetable; 0 Non-Fat Milk; 7 Fat.


Low Carb Menu-Mailer – Volume 14, Week 40

Low Carb Menu-Mailer Shopping List – Two Servings

Volume 14, Week 40 MENU: Day 1: Chicken and Bell Pepper Enchiladas, add a side of Mexi-cauli-rice Day 2: Turkey Chili, with a tossed green salad Day 3: Beef Stroganoff, serve with stir-fried zucchini and yellow squash Day 4: Pork Sausage and Slaw, along with steamed green beans Day 5: Spiced Baked Salmon, add steamed broccoli Day 6: Steak and Green Bean Soup, with a tossed green salad

SHOPPING LIST: PROTEIN Boneless skinless chicken breasts (1 1/2 large) [D1] Ground turkey (1/2 pound) [D2] Beef sirloin (1/2 pound, cut into thin strips) [D3] Steak (1/2 pound, cubed) [D6] Ground pork sausage (1/2 pound) [D4] Salmon fillet (1 pound) [D5]

CONDIMENTS Olive oil [D1] [D3] [D5] Low sodium soy sauce [D4] **Low carb salad dressing [D2] [D6]

DRY GOODS Cornstarch (1 tablespoon) [D6]

PRODUCE Coleslaw mix, dry (1/2 bag) [D4] Garlic (5 1/2 cloves) [D1] [D4] [D5] [D6] Onion (1/2 small and 1/4 cup, chopped) [D2] [D3] White onion (1/4 large) [D1] Yellow onion (1/4 large) [D1] Green onions (1/4 cup plus 1/2 tablespoon, chopped and additional for garnish) [D1] [D3] [D4] **Additional [D1] Bell peppers (1 large) [D1] Red bell peppers (1/2 large) [D2] Jalapeno (1/4 large, chopped) [D5] Leek (1/2 large) [D6] Mushrooms (1/2 cup, sliced) [D3] Tomatoes (3/4 large) [D2] Celery (2 large stalks) [D2] [D6] Green beans (1 1/2 cups, chopped) [D6] Limes (1/2 large, zest and juice) [D5] **Additional [D1] Cilantro (1 tablespoon, chopped) [D5] Thyme (1/2 teaspoon) [D6] **Lettuce (not iceberg) [D2] [D6] **Salad veggies (your choice) [D2] [D6] **Cauliflower [D1] **Zucchini [D3] **Yellow squash [D3] **Green beans [D4] **Broccoli [D5]

SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Coriander [D1] Cumin [D1] [D2] **Additional [D1] Chili powder [D2] Ground ginger [D4]

DAIRY/DAIRY CASE Heavy cream (1/2 cup) [D6] Butter (1/2 tablespoon) [D3] Sour cream (2 tablespoons) [D3] Cheddar cheese (1/2 cup, grated) [D1]

GLUTEN FREE Tomato sauce [D1] Tomato paste [D2] Low sodium beef broth [D3] [D6] Low sodium soy sauce [D4]

CANNED GOODS 1/2 (15-ounce) can tomato sauce [D1] 4 ounces tomato paste [D2] Low sodium beef broth (2 1/2 cups) [D3] [D6]






Chicken and Bell Pepper Enchiladas Day 1 - Serves 2

INGREDIENTS: 1/4 large white onion, diced 1 tablespoon olive oil, divided 1 1/2 garlic cloves, chopped 1 1/2 tablespoons chili powder 1 teaspoon coriander 1 teaspoon cumin 1/4 teaspoon sea salt 1/2 (15-ounce) can tomato sauce

2 tablespoons water 1 large bell pepper, diced 1/4 large yellow onion, chopped Sea salt and freshly ground black pepper to taste 1 1/2 large boneless skinless chicken breasts, cooked and shredded 1/2 cup grated cheddar cheese 1/4 cup chopped green onions


COOKING INSTRUCTIONS: In a large skillet, heat 1/2 tablespoon olive oil. Sauté onion until slightly browned. Add the garlic and the next 4 ingredients (chili powder through salt). Cook and stir until fragrant, about 30 seconds. Add the tomato sauce and water and bring to a simmer. Simmer uncovered for 8 minutes, stirring occasionally. Set sauce aside.

Preheat oven to 350 degrees.

In a large skillet, heat remaining 1 tablespoon olive oil. Sauté pepper and onions for 5 minutes. Season with salt and pepper to taste.

Layer the bottom of a large casserole dish with shredded chicken. Top with the peppers and onions. Pour enchilada sauce over top. Top with cheese and green onion. Cover with foil and bake for 20 minutes.

Remove foil and cook for another 10 minutes until cheese is melted. Serve hot.

SERVING SUGGESTION: Mexi-cauli-rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam “rice” till tender; drain; salt, pepper, ground cumin, chopped green onions and lime juice to taste then fluff with a fork). GLUTEN FREE: Make sure tomato sauce is gluten free. NUTRITION: 426 Calories; 16g Fat (34.4% calories from fat); 51g Protein; 19g Carbohydrate; 5g Dietary Fiber; 132mg Cholesterol; 1232mg Sodium. Exchanges: 0 Grain (Starch); 6 1/2 Lean Meat; 2 1/2 Vegetable; 2 Fat.



Turkey Chili Day 2 - Serves 2

INGREDIENTS: 3/4 pound ground turkey 1/4 cup chopped onion 1/2 large red bell pepper, chopped 3/4 large tomatoes, chopped 1 large celery stalk, chopped

1/2 cup water 4 ounces tomato paste 3/4 teaspoon cumin 3/4 teaspoon chili powder 1/4 teaspoon freshly ground black pepper 3/4 teaspoon sea salt


COOKING INSTRUCTIONS: In a large skillet, brown meat. Drain off fat and sprinkle 1/2 teaspoon salt over meat.

Add onions and peppers to pan and continue to cook for 2 minutes.

Combine cooked meat, onions, peppers, tomatoes, celery, water and tomato paste in a large pot.

Stir spices (cumin through salt) into pot. Bring to boil, then reduce heat to low and let simmer for 1 hour, stirring every 30 minutes. Serve hot.

SERVING SUGGESTION: A tossed green salad (lettuce -not iceberg, salad veggies and low carb salad dressing). GLUTEN FREE: Make sure tomato paste is gluten free. NUTRITION: 335 Calories; 15g Fat (39.5% calories from fat); 33g Protein; 18g Carbohydrate; 5g Dietary Fiber; 134mg Cholesterol; 1348mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 3 1/2 Vegetable; 0 Fat.

Beef Stroganoff Day 3 - Serves 2

INGREDIENTS: 1/2 pound beef sirloin, cut into thin strips Sea salt and freshly ground black pepper, to taste 1 tablespoon olive oil, divided 1/2 tablespoon butter

1/2 small onion, chopped 1/2 cup fresh sliced mushrooms 1/2 cup low sodium beef broth 2 tablespoons sour cream 1/2 tablespoon chopped green onion


COOKING INSTRUCTIONS: Lightly coat the beef strips with salt, pepper and 1/2 teaspoon of olive oil.

Heat the remaining oil in a large frying pan over medium-high heat. Add in the beef strips and brown both sides, then transfer to a bowl and set aside.

Add the butter to remaining oil in the pan and cook until softened. Add in sliced mushrooms and onions and cook until the liquid has dried up. Add in beef broth and cook until the sauce has thickened. Stir in sour cream, then return the browned meat strips to the pan. Cook for another 3 minutes until meat is heated through.

Add in chopped green onion and cook for 1 minute. Serve immediately.

SERVING SUGGESTION: Stir-fried zucchini and yellow squash. GLUTEN FREE: Make sure beef broth is gluten free. NUTRITION: 338 Calories; 22g Fat (60.9% calories from fat); 28g Protein; 5g Carbohydrate; 1g Dietary Fiber; 77mg Cholesterol; 425mg Sodium. Exchanges: 4 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 2 1/2 Fat.



Pork Sausage and Slaw Day 4 - Serves 2

INGREDIENTS: 1/2 pound ground pork sausage 2 1/2 cloves garlic, minced 1/4 cup low sodium soy sauce

1/2 teaspoon ground ginger 1/2 bag dry coleslaw mix Sliced green onion for garnish


COOKING INSTRUCTIONS: Brown sausage in a large skillet on medium heat.

In a small bowl combine garlic, soy sauce, and ginger. Set aside.

Once sausage is cooked through, add the dry coleslaw mix to skillet and stir to combine. Pour soy sauce mixture into the skillet and stir, continuing to cook over medium heat for about 5 minutes or until cabbage is slightly wilted.

Serve topped with sliced green onion.

SERVING SUGGESTION: Steamed green beans. GLUTEN FREE: Make sure soy sauce is gluten free. NUTRITION: 499 Calories; 46g Fat (83.0% calories from fat); 15g Protein; 6g Carbohydrate; trace Dietary Fiber; 77mg Cholesterol; 2815mg Sodium. Exchanges: 0 Grain (Starch); 2 Lean Meat; 1 Vegetable; 8 Fat.

Spiced Baked Salmon Day 5 - Serves 2

INGREDIENTS: 1 tablespoon olive oil Juice and zest of 1/2 lime 1 tablespoon chopped cilantro

1/4 large jalapeño, chopped 1/2 large garlic clove, chopped Sea salt and freshly ground black pepper, to taste 1 pound salmon fillet



Puree the olive oil, lime juice and lime zest, cilantro, jalapeño and garlic in a food processor until smooth.

Place the salmon on a foil lined baking sheet. Pat dry and season with salt and pepper to taste. Spread on the cilantro and lime mixture and bake for 15 minutes.

Serve immediately.

SERVING SUGGESTION: Steamed broccoli. GLUTEN FREE: No changes necessary. NUTRITION: 330 Calories; 15g Fat (41.2% calories from fat); 45g Protein; 2g Carbohydrate; trace Dietary Fiber; 118mg Cholesterol; 153mg Sodium. Exchanges: 6 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat.



Steak and Green Bean Soup Day 6 - Serves 2

INGREDIENTS: 1/2 pound steak, cubed 1 1/2 cups chopped green beans 1 clove garlic, minced 1/2 large leek, chopped 1 large stalk celery, chopped

Sea salt and freshly ground black pepper to taste 1/2 teaspoon thyme 2 cups low sodium beef broth 1/2 cup heavy cream 1 tablespoon cornstarch


COOKING INSTRUCTIONS: In a large crock cooker, place the steak and green beans.

In a large bowl, mix the remaining 8 ingredients (garlic through cornstarch). Pour sauce over the steak and green beans and cover. Cook for 6 to 8 hours, until beef is cooked through and very tender. Serve warm.

SERVING SUGGESTION: A tossed green salad (lettuce (not iceberg-no nutrition), salad veggies and low carb salad dressing). GLUTEN FREE: Make sure beef broth is gluten free. NUTRITION: 565 Calories; 42g Fat (66.3% calories from fat); 31g Protein; 18g Carbohydrate; 4g Dietary Fiber; 145mg Cholesterol; 135mg Sodium. Exchanges: 1/2 Grain (Starch); 3 1/2 Lean Meat; 2 Vegetable; 0 Non-Fat Milk; 7 Fat.


Autoimmune Menu-Mailer – Volume 14, Week 40

Autoimmune Menu-Mailer Shopping List – Four Servings

MENU: Day 1: Lemon Chicken Bake, along with Faux-tay-toes Day 2: Balsamic Maple Steak Salad, add a side of steamed asparagus Day 3: Turkey Burgers with Zucchini and Squash Stir Fry, along with a big salad tossed with Leanne’s basic vinaigrette Day 4: Ham and Cabbage Soup, serve with a big tossed salad Day 5: Herb and Garlic Meatballs with Veggie Stir Fry, add some Cauli-rice Day 6: Roasted Chicken and Vegetables, with Faux-tay-toes

SHOPPING LIST: PROTEIN Boneless skinless chicken breasts (3 large) [D1] Chicken livers (1 pound, or use boneless skinless chicken thighs, chopped) [D6] Steaks of choice (4 medium) [D2] Ground beef (1 pound) [D5] Ground turkey (1 pound) [D3] Ham steak (1 large, cubed) [D4] Egg (1 large) [D5]

CANNED GOODS Low sodium chicken broth (5 1/4 cups) [D4] [D6]

Volume 14, Week 40 PRODUCE Arugula (4 cups) [D2] Spinach (2 cups) [D1] Cabbage (3 cups, shredded) [D4] Garlic (6 cloves) [D1] [D4] [D5] [D6] **Additional [D3] [D4] Onions (3 large) [D1] [D4] [D6] Shallot (1 small) [D3] Broccoli (1 cup, florets) [D5] Aparagus (1 bunch, chopped) [D1] **[D2] Carrots (1/2 cup, shredded and 2 large) [D2] [D6] Baby carrots (2 cups) [D4] Celery (2 large stalks) [D4]Sweet potatoes (2 large) [D6] Zucchini (2 1/2 cups, chopped) [D3] [D5] Squash (1 1/2 cups, chopped) [D3] Avocado (1 large) [D2] Lemon (5 tablespoons, juice and 1 teaspoon, zest) [D1] [D3]Orange (1 large, sliced) [D6] **Lettuce (not iceberg) [D3] [D4] **Salad veggies (your choice) [D3] [D4] **Cauliflower [D1] [D5] [D6]

DAIRY/DAIRY CASE **Ghee [D1] [D6]

SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Garlic powder [D3] Dried oregano [D4] **Additional [D3] [D4] Dried thyme [D5] **Dried basil [D3] [D4]

DRY GOODS Almond flour (2 tablespoons) [D5]

CONDIMENTS Coconut oil [D1] [D5] Olive oil [D1] [D2] [D6] Avocado oil [D2] Coconut aminos [D2] Balsamic vinegar [D2] **Additional [D3] [D4] Maple syrup [D2] **Extra virgin olive oil [D3] [D4]



[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.



Lemon Chicken Bake Day 1 - Serves 4

INGREDIENTS: 1 tablespoon coconut oil 3 large boneless, skinless chicken breasts, chopped 1 bunch asparagus, chopped2 cups spinach leaves 1 large onion, chopped

1 clove garlic, minced 2 tablespoons lemon juice 1 teaspoon grated lemon zest 1 teaspoon olive oil Sea salt and freshly ground black pepper to taste



In a medium skillet over medium heat, heat coconut oil. To the skillet, add the chicken. Cook for 5 to 10 minutes, until chicken is brown.

In a large baking dish, layer the asparagus, spinach and onion.

In a large bowl, mix the 5 remaining ingredients (garlic through salt and pepper) with the chicken. Pour the chicken mixture on top of the spinach and cover. Place in the oven and bake for 15 minutes, until chicken is no longer pink in the center. Serve warm.

SERVING SUGGESTION: Faux-tay-toes (steam cauliflower till tender; drain; mash with ghee, salt and pepper to taste till you get a mashed potatoes texture). NUTRITION: 229 Calories; 7g Fat (25.0% calories from fat); 33g Protein; 12g Carbohydrate; 6g Dietary Fiber; 68mg Cholesterol; 131mg Sodium. Exchanges: 4 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat.

Balsamic Maple Steak Salad Day 2 - Serves 4

INGREDIENTS: 4 medium steaks of choice 1 tablespoon olive oil Sea salt and freshly ground black pepper to taste 5 tablespoons balsamic vinegar, divided 1 tablespoon maple syrup

1 clove garlic, minced 4 cups arugula lettuce 1/2 cup shredded carrot 1 avocado, sliced 2 teaspoons avocado oil 2 tablespoons coconut aminos

Prep Time: 10 minutes (plus 2 hours to marinate) Cook Time: 14 minutes

COOKING INSTRUCTIONS: In a large reseal able bag, place steaks, olive oil, 1 tablespoon balsamic vinegar, maple syrup and garlic. Mix well and refrigerate for at least 2 hours.

Heat grill to medium-high heat. Place steaks on grill and cook for 7 minutes on each side, until steak reaches desired level of doneness. Allow steak to cool, then chop.

In a large bowl, mix the steak with the lettuce, carrot and avocados.

In a small bowl, whisk the remaining balsamic vinegar, avocado oil and coconut aminos together, pour over the salad, toss and serve.

SERVING SUGGESTION: Steamed asparagus. NUTRITION: 428 Calories; 35g Fat (72.4% calories from fat); 19g Protein; 11g Carbohydrate; 2g Dietary Fiber; 68mg Cholesterol; 71mg Sodium. Exchanges: 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 5 1/2 Fat; 0 Other Carbohydrates.



Turkey Burgers with Zucchini and Squash Stir-Fry Day 3 - Serves 4

INGREDIENTS: 1 pound ground turkey Sea salt and freshly ground black pepper to taste 1/2 teaspoon garlic powder

1 1/2 cups chopped squash 1 1/2 cups chopped zucchini 3 tablespoons lemon juice 1 small shallot, diced


COOKING INSTRUCTIONS: Heat grill to medium-high heat.

In a large bowl, mix the turkey with the salt and pepper and garlic powder. Form meat mixture into patties and place on the grill. Cook for 3 to 5 minutes on each side, until turkey is no longer pink in the center.

In a large skillet over medium heat, heat coconut oil.

In a large bowl, toss the remaining 4 ingredients (squash through shallot) with sea salt and freshly ground black pepper to taste. To the skillet, add the contents of the bowl and stir. Cook for 5 to 10 minutes, until vegetables are tender.

Serve burgers on top of squash mixture.

SERVING SUGGESTION: A big salad tossed with Leanne’s basic vinaigrette. (In a large bowl, toss together torn lettuce (not iceberg - no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.) NUTRITION: 190 Calories; 10g Fat (45.3% calories from fat); 21g Protein; 5g Carbohydrate; 1g Dietary Fiber; 90mg Cholesterol; 109mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat.

Ham and Cabbage Soup Day 4 - Serves 4

INGREDIENTS: 1 large ham steak, cubed 1 large onion, chopped 2 cloves garlic, minced 2 large stalks celery, chopped

2 cups baby carrots 2 teaspoons dried oregano 3 cups shredded cabbage 5 cups low sodium chicken broth Sea salt and freshly ground black pepper to taste


COOKING INSTRUCTIONS: In a large crock cooker, add all the ingredients (ham through salt and pepper) and stir. Cover and cook on LOW for 6 to 8 hours, Until ham is cooked through and vegetables are tender. Serve warm.

SERVING SUGGESTION: A big salad tossed with Leanne’s basic vinaigrette. (In a large bowl, toss together torn lettuce (not iceberg - no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.) NUTRITION: 169 Calories; 2g Fat (9.9% calories from fat); 21g Protein; 19g Carbohydrate; 5g Dietary Fiber; 11mg Cholesterol; 1034mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 3 Vegetable; 0 Fat.



Herb and Garlic Meatballs with Veggie Stir-Fry Day 5 - Serves 4

INGREDIENTS: 1 pound ground beef 1 large egg, beat 2 tablespoons almond flour Sea salt and freshly ground black pepper to taste

1 clove garlic, minced 1 teaspoon dried thyme 1/2 tablespoon coconut oil 1 cup chopped zucchini 1 cup broccoli florets


COOKING INSTRUCTIONS: In a large bowl, mix the first 6 ingredients (beef through thyme). Form meat mixture into meatballs.

In a large skillet over medium heat, heat coconut oil. To the oil, add the meatballs and cook on each side for 2 minutes, until brown.

To the skillet, add the zucchini and broccoli and reduce heat to low. Cover and cook for 5 to 10 minutes, until meatballs are cooked to desired level of doneness and vegetables are tender. Serve warm.

SERVING SUGGESTION: 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 and fluff with a fork). NUTRITION: 409 Calories; 34g Fat (75.7% calories from fat); 22g Protein; 3g Carbohydrate; 1g Dietary Fiber; 149mg Cholesterol; 102mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 5 Fat.

Roasted Chicken and Vegetables Day 6 - Serves 4

INGREDIENTS: 1 pound chopped chicken livers (or 1 pound boneless, skinless chicken thighs, chopped) 2 large carrots, chopped 2 large sweet potatoes, chopped 1 large onion, chopped

2 cloves garlic, minced 1 large orange, sliced 1 tablespoon olive oil Sea salt and freshly ground black pepper to taste 1/4 cup low sodium chicken broth



In a large bowl, toss all the ingredients (chicken through chicken broth).

In a large Dutch oven, place all the ingredients and cover. Place in the oven and cook for 40 minutes, stirring halfway through. Uncover Dutch oven and cook an additional 15 minutes, until vegetables are brown around the edges and tender and chicken is cooked through.

Serve warm.

SERVING SUGGESTION: Faux-tay-toes (steam cauliflower till tender; drain; mash with ghee, salt and pepper to taste till you get a mashed potatoes texture). NUTRITION: 313 Calories; 9g Fat (23.9% calories from fat); 24g Protein; 37g Carbohydrate; 9g Dietary Fiber; 498mg Cholesterol; 189mg Sodium. Exchanges: 1 1/2 Grain (Starch); 3 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat.



Autoimmune Menu-Mailer Shopping List – Two Servings

MENU: Day 1: Lemon Chicken Bake, along with Faux-tay-toes Day 2: Balsamic Maple Steak Salad, add a side of steamed asparagus Day 3: Turkey Burgers with Zucchini and Squash Stir Fry, along with a big salad tossed with Leanne’s basic vinaigrette Day 4: Ham and Cabbage Soup, serve with a big tossed salad Day 5: Herb and Garlic Meatballs with Veggie Stir Fry, add some Cauli-rice Day 6: Roasted Chicken and Vegetables, with Faux-tay-toes

SHOPPING LIST: PROTEIN Boneless skinless chicken breasts (1 1/2 large) [D1] Chicken livers (1/2 pound, or use boneless skinless chicken thighs, chopped) [D6] Steaks of choice (2 medium) [D2] Ground beef (1/2 pound) [D5] Ground turkey (1/2 pound) [D3] Ham steak (1/2 large, cubed) [D4] Egg (1 medium) [D5]

DAIRY/DAIRY CASE **Ghee [D1] [D6]

Volume 14, Week 40 PRODUCE Arugula (2 cups) [D2] Spinach (1 cup) [D1] Cabbage (1 1/2 cups, shredded) [D4] Garlic (3 cloves) [D1] [D4] [D5] [D6] **Additional [D3] [D4] Onions (1 1/2 large) [D1] [D4] [D6] Shallot (1/2 small) [D3] Broccoli (1/2 cup, florets) [D5] Asparagus (1/2 bunch) [D1] **[D2] Carrots (1/4 cup, shredded and 1 large) [D2] [D6] Baby carrots (1 cup) [D4] Celery (1 large stalk) [D4] Seet potato(1 large) [D6] Zucchini (1 1/4 cups, chopped) [D3] [D5] Squash (3/4 cups, chopped) [D3] Avocado (1/2 large) [D2] Lemon (2 1/2 tablespoons, juice and 1/2 teaspoon, zest) [D1] [D3] Orange (1/2 large, sliced) [D6] Basil (2 tablespoons, chopped) [D1] **Lettuce (not iceberg) [D3] [D4] **Salad veggies (your choice) [D3] [D4] **Cauliflower [D1] [D5] [D6]

CANNED GOODS Low sodium chicken broth (2 1/2 cups plus 2 tablespoons) [D4] [D6]

SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Garlic powder [D3] Dried oregano [D4] **Additional [D3] [D4] Dried thyme [D5] **Dried basil [D3] [D4]

DRY GOODS Almond flour (1 tablespoon) [D5]

CONDIMENTS Coconut oil [D1] [D5] Olive oil [D1] [D2] [D6] Avocado oil [D2] Coconut aminos [D2] Balsamic vinegar [D2] **Additional [D3] [D4] Maple syrup [D2] **Extra virgin olive oil [D3] [D4]



[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

.



Lemon Chicken Bake Day 1 - Serves 2

INGREDIENTS: 1/2 tablespoon coconut oil 1 1/2 large boneless, skinless chicken breasts, chopped 1/2 bunch asparagus, chopped 1 cup spinach leaves 1/2 large onion, chopped

1/2 clove garlic, minced 1 tablespoon lemon juice 1/2 teaspoon grated lemon zest 1/2 teaspoon olive oil Sea salt and freshly ground black pepper to taste



In a medium skillet over medium heat, heat coconut oil. To the skillet, add the chicken. Cook for 5 to 10 minutes, until chicken is brown.

In a large baking dish, layer the asparagus, spinach and onion.

In a large bowl, mix the 5 remaining ingredients (garlic through salt and pepper) with the chicken. Pour the chicken mixture on top of the spinach and cover. Place in the oven and bake for 15 minutes, until chicken is no longer pink in the center. Serve warm.

SERVING SUGGESTION: Faux-tay-toes (steam cauliflower till tender; drain; mash with ghee, salt and pepper to taste till you get a mashed potatoes texture). NUTRITION: 229 Calories; 7g Fat (25.0% calories from fat); 33g Protein; 12g Carbohydrate; 6g Dietary Fiber; 68mg Cholesterol; 131mg Sodium. Exchanges: 4 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat.

Balsamic Maple Steak Salad Day 2 - Serves 2

INGREDIENTS: 2 medium steaks of choice 1/2 tablespoon olive oil Sea salt and freshly ground black pepper to taste 2 1/2 tablespoons balsamic vinegar, divided 1/2 tablespoon maple syrup

1/2 clove garlic, minced 2 cups arugula lettuce 1/4 cup shredded carrot 1/2 avocado, sliced 1 teaspoon avocado oil 1 tablespoon coconut aminos

Prep Time: 10 minutes (plus 2 hours to marinate) Cook Time: 14 minutes

COOKING INSTRUCTIONS: In a large reseal able bag, place steaks, olive oil, 1/2 tablespoon balsamic vinegar, maple syrup and garlic. Mix well and refrigerate for at least 2 hours.

Heat grill to medium-high heat. Place steaks on grill and cook for 7 minutes on each side, until steak reaches desired level of doneness. Allow steak to cool, then chop.

In a large bowl, mix the steak with the lettuce, carrot and avocados.

In a small bowl, whisk the remaining balsamic vinegar, avocado oil and coconut aminos together, pour over the salad, toss and serve.

SERVING SUGGESTION: Steamed asparagus. NUTRITION: 428 Calories; 35g Fat (72.4% calories from fat); 19g Protein; 11g Carbohydrate; 2g Dietary Fiber; 68mg Cholesterol; 71mg Sodium. Exchanges: 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 5 1/2 Fat; 0 Other Carbohydrates.



Turkey Burgers with Zucchini and Squash Stir-Fry Day 3 - Serves 2

INGREDIENTS: 1/2 pound ground turkey Sea salt and freshly ground black pepper to taste 1/4 teaspoon garlic powder

3/4 cup chopped squash 3/4 cup chopped zucchini 1 1/2 tablespoons lemon juice 1/2 small shallot, diced


COOKING INSTRUCTIONS: Heat grill to medium-high heat.

In a large bowl, mix the turkey with the salt and pepper and garlic powder. Form meat mixture into patties and place on the grill. Cook for 3 to 5 minutes on each side, until turkey is no longer pink in the center.

In a large skillet over medium heat, heat coconut oil.

In a large bowl, toss the remaining 4 ingredients (squash through shallot) with sea salt and freshly ground black pepper to taste. To the skillet, add the contents of the bowl and stir. Cook for 5 to 10 minutes, until vegetables are tender.

Serve burgers on top of squash mixture.

SERVING SUGGESTION: A big salad tossed with Leanne’s basic vinaigrette. (In a large bowl, toss together torn lettuce (not iceberg - no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.) NUTRITION: 190 Calories; 10g Fat (45.3% calories from fat); 21g Protein; 5g Carbohydrate; 1g Dietary Fiber; 90mg Cholesterol; 109mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat.

Ham and Cabbage Soup Day 4 - Serves 2

INGREDIENTS: 1/2 large ham steak, cubed 1/2 large onion, chopped 1 clove garlic, minced 1 large stalk celery, chopped

1 cup baby carrots 1 teaspoon dried oregano 1 1/2 cups shredded cabbage 2 1/2 cups low sodium chicken broth Sea salt and freshly ground black pepper to taste


COOKING INSTRUCTIONS: In a large crock cooker, add all the ingredients (ham through salt and pepper) and stir. Cover and cook on LOW for 6 to 8 hours, Until ham is cooked through and vegetables are tender. Serve warm.

SERVING SUGGESTION: A big salad tossed with Leanne’s basic vinaigrette. (In a large bowl, toss together torn lettuce (not iceberg - no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.) NUTRITION: 169 Calories; 2g Fat (9.9% calories from fat); 21g Protein; 19g Carbohydrate; 5g Dietary Fiber; 11mg Cholesterol; 1034mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 3 Vegetable; 0 Fat.



Herb and Garlic Meatballs with Veggie Stir-Fry Day 5 - Serves 2

INGREDIENTS: 1/2 pound ground beef 1 medium egg, beat 1 tablespoon almond flour Sea salt and freshly ground black pepper to taste

1/2 clove garlic, minced 1/2 teaspoon dried thyme 1/4 tablespoon coconut oil 1/2 cup chopped zucchini 1/2 cup broccoli florets


COOKING INSTRUCTIONS: In a large bowl, mix the first 6 ingredients (beef through thyme). Form meat mixture into meatballs.

In a large skillet over medium heat, heat coconut oil. To the oil, add the meatballs and cook on each side for 2 minutes, until brown.

To the skillet, add the zucchini and broccoli and reduce heat to low. Cover and cook for 5 to 10 minutes, until meatballs are cooked to desired level of doneness and vegetables are tender. Serve warm.

SERVING SUGGESTION: 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 and fluff with a fork NUTRITION: 409 Calories; 34g Fat (75.7% calories from fat); 22g Protein; 3g Carbohydrate; 1g Dietary Fiber; 149mg Cholesterol; 102mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 5 Fat.

Roasted Chicken and Vegetables Day 6 - Serves 2

INGREDIENTS: 1/2 pound chopped chicken livers (or 1 pound boneless, skinless chicken thighs, chopped) 1 large carrot, chopped 1 large sweet potato, chopped 1/2 large onion, chopped

1 clove garlic, minced 1/2 large orange, sliced 1/2 tablespoon olive oil Sea salt and freshly ground black pepper to taste2 tablespoons low sodium chicken broth



In a large bowl, toss all the ingredients (chicken through chicken broth).

In a large Dutch oven, place all the ingredients and cover. Place in the oven and cook for 40 minutes, stirring halfway through. Uncover Dutch oven and cook an additional 15 minutes, until vegetables are brown around the edges and tender and chicken is cooked through. Serve warm.

SERVING SUGGESTION: Faux-tay-toes (steam cauliflower till tender; drain; mash with ghee, salt and pepper to taste till you get a mashed potatoes texture). NUTRITION: 313 Calories; 9g Fat (23.9% calories from fat); 24g Protein; 37g Carbohydrate; 9g Dietary Fiber; 498mg Cholesterol; 189mg Sodium. Exchanges: 1 1/2 Grain (Starch); 3 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat.


Paleo Daytime Breakfast – September 2015

Paleo Daytime Breakfast Menu-Mailer Shopping List

September 2015MENU: Day 1: Roasted Brussels Sprout Quiche Day 2: Bacon and Broccoli Breakfast Stir-Fry Day 3: Cinnamon Raisin Pancakes Day 4: Sun Dried Tomato Chicken Frittata Day 5: Sweet Potato Chia Seed Pudding Day 6: Cranberry Pecan Granola Bars Day 7: Coconut Cinnamon Muffins Day 8: Kale and Leek Omelet Day 9: Almond Butter and Coconut Smoothie Day 10: Fennel and Maple Sausage Skillet

SHOPPING LIST: MEAT/POULTRY/SEAFOOD 1 pound bacon [R2] 1 cup cooked and chopped chicken breasts [R4] 1 pound ground pork sausage [R10]

CONDIMENTS Coconut oil (4 tablespoons, 1 teaspoon, 1/4 cup) [R1, R3, R4, R6, R7, R8] Ghee (2 tablespoons) [R3] Raw honey (1/2 cup, 3 tablespoons) [R3, R6, R9] Pure maple syrup (4 tablespoons) [R5, R7, R10] Sunflower oil (1/4 cup) [R6] Raw almond butter (1/2 cup) [R9] Yellow mustard (1 tablespoon) [R10]

PRODUCE Brussels sprouts (2 cups halved) [R1] Onion (1 small, 1 1/8 cups chopped) [R1, R4, R10] Garlic (5 cloves) [R1, R2, R4, R8] Spinach (2 1/4 cups chopped) [R2, R4] Broccoli (2 cups florets) [R2] Red onion (1/4 cup diced) [R2] Basil (1/4 cup chopped) [R2] Bananas (2 large) [R3] Kale (1 1/2 cups) [R8] Leek (1 large) [R8] Cabbage (1 cup shredded) [R10] Mushrooms (1 cup sliced) [R10]

CANNED GOODS Sun dried tomatoes (1/8 cup) [R4] Sweet potato puree (14 ounces) [R5] Unsweetened coconut milk (4 1/2 cup) [R5, R7, R9] Unsweetened applesauce (1/2 cup) [R9]

SPICES Sea salt [R1, R2, R3, R4, R5, R6, R7, R8, R9, R10] Freshly ground black pepper [R1, R2, R4, R5, R8, R9, R10] Chili powder [R1] Cinnamon [R3, R7, R9] Vanilla extract [R3, R5, R6, R7] Dried thyme [R8] Ground fennel [R10] Dried sage [R10]

DRY GOODS Raisins (3 tablespoons) [R3] Chia seeds (1/2 cup) [R5] Almond flour (1 1/4 cups) [R6] Baking soda (3/4 teaspoon) [R6, R7] Unsweetened shredded coconut (3/4 cup) [R6, R9] Pecans (1/4 cup chopped) [R6] Unsweetened dried cranberries (1/4 cup) [R6] Coconut flour (1/2 cup) [R7] Flax seeds (1 teaspoon) [R9]

DAIRY/DAIRY CASE Eggs (28 large) [R1, R3, R4, R7, R8]

FREEZER Bell peppers (1/2 cup sliced) [R8]



[R1] – [R10] = Breakfast 1, Breakfast 2, Breakfast 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.



Roasted Brussels Sprout Quiche Day 1 - Serves 2

INGREDIENTS: 2 cups halved brussels sprouts 1 small onion, sliced 1 clove garlic, minced

Sea salt and freshly ground black pepper to taste 1 tablespoon chili powder 1 tablespoon coconut oil 6 eggs, beaten

Prep Time: 10 minutes Cook Time: 22 minutes COOKING INSTRUCTIONS: Preheat broiler to high.

In a large bowl, mix the first 6 ingredients (brussels sprouts through coconut oil). Pour contents of bowl onto a parchment lined cookie sheet and place under the broiler. Cook for 10 minutes, stirring vegetables half way through.

Turn off broiler and preheat oven to 350 degrees.

In a large pie pan, pour the vegetables. Pour the eggs over the vegetables and place in the oven. Bake for 15 minutes until eggs have set. Slice and serve warm.

Bacon and Broccoli Breakfast Stir-Fry Day 2 - Serves 2

INGREDIENTS: 1 pound bacon, chopped 2 cups fresh chopped spinach 2 cups broccoli florets Sea salt and freshly ground black pepper to taste 1/4 cup chopped red onion 2 cloves garlic, pressed 1/4 cup chopped fresh basil


COOKING INSTRUCTIONS: Heat a large skillet over medium heat. To the skillet, add the bacon. Cook for 10 minutes, until bacon s very crispy. Transfer bacon to a paper towel lined plate.

Remove all but 1 tablespoon of the bacon fat from the skillet. To the skillet, add the next 5 ingredients (spinach through garlic). Cook for 10 minutes, until vegetables are tender. To the skillet, add the bacon and basil and stir. Serve warm.



Cinnamon Raisin Pancakes Day 3 - Serves 2

INGREDIENTS: 2 large very ripe bananas, mashed 4 large eggs, beaten 2 tablespoons ghee 1 tablespoon vanilla extract

3 tablespoons raisin Pinch sea salt 1 tablespoon cinnamon 1 tablespoon coconut oil 1/8 cup raw honey


COOKING INSTRUCTIONS:

In a medium bowl, combine the first 7 ingredients (bananas through cinnamon) until well combined (make sure to incorporate a great deal of air for a light batter).

Heat coconut oil in a large skillet over medium-low heat. Pour batter in 1/4 cup portions into skillet and cook until bubbles form half-way through the pancake. Flip carefully and cook until just browned on each side. Serve immediately, topped with honey.

Sun Dried Tomato Chicken Frittata Day 4 - Serves 2

INGREDIENTS: 1 tablespoon coconut oil 1/8 cup onion, chopped 1/8 cup chopped sun dried tomatoes 1 cup cooked, chopped chicken breast

1/4 cup fresh chopped spinach 1/2 clove garlic, minced Sea salt and freshly ground black pepper to taste 8 large eggs, beaten


COOKING INSTRUCTIONS: In a skillet over medium heat, heat coconut oil. To the skillet, add onions and cook until translucent. To the onion mixture, add the tomatoes and chicken, and cook for 3 to 5 minutes then stir in spinach, garlic, and salt and pepper.

Slowly pour eggs evenly over vegetables. Cook egg for 3 to 5 minutes, until egg is firm. Flip the frittata and cook for another minute or two, until cooked through. Cut into slices and serve immediately.



Sweet Potato Chia Seed Pudding Day 5 - Serves 2

INGREDIENTS: 1 (14-ounce) can sweet potato puree 1 cup unsweetened coconut milk 1/2 cup dry chia seeds

1 tablespoon pure maple syrup 1 teaspoon vanilla extract Pinch sea salt


COOKING INSTRUCTIONS: In a large bowl, mix all the ingredients well. Cover bowl and refrigerate for at least 2 hours. Serve chilled.

Cranberry Pecan Granola Bars Day 6 - Serves 2

INGREDIENTS: 1 1/4 cups almond flour 1/4 teaspoon sea salt 1/4 teaspoon baking soda 1/4 cup sunflower oil 1/4 cup raw honey

1 teaspoon vanilla extract 1/2 cup unsweetened shredded coconut 1/4 cup chopped pecans 1/4 cup unsweetened dried cranberries 1 teaspoon coconut oil


COOKING INSTRUCTIONS: Preheat oven to 350 degrees. In a medium bowl, combine almond flour, salt and baking soda. Make a well in the center of the flour mixture and pour in the oil, honey, and vanilla into the center. Stir to mix well. To the wet mixture, add the coconut, pecans and cranberries. Lightly grease a large baking dish with coconut oil and press the batter evenly into the baking dish. Bake for 15-20 minutes, until set and golden around the edges. Allow to cool completely, then cut into squares.



Coconut Cinnamon Muffins Day 7 - Serves 2

INGREDIENTS: 1/2 cup coconut flour 1/2 teaspoon baking soda 1 teaspoon vanilla extract 1 tablespoon pure maple syrup

1/4 cup coconut oil, melted 1/2 cup unsweetened coconut milk 4 large eggs 1/2 teaspoon sea salt 1 teaspoon ground cinnamon


COOKING INSTRUCTIONS: Preheat oven to 350 degrees. In a large bowl, mix all the ingredients until smooth. Line muffin tin with paper muffin liners. Pour batter evenly into the 12 muffin holders and place in the oven. Bake for 20 to 30 minutes, until a toothpick inserted in the muffin comes out clean.

Kale and Leek Omelet Day 8 - Serves 2

INGREDIENTS: 1 tablespoon coconut oil 6 large eggs, beaten 1 1/2 cups chopped kale 1 large leek, chopped

1 clove garlic, minced 1/2 cup frozen, sliced bell peppers 1 teaspoon dried thyme Sea salt and freshly ground black pepper to taste


COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the eggs. Layer the remaining ingredients into the eggs and cook for 10 to 15 minutes, flipping the omelet over halfway through. Serve warm.

Almond Butter and Coconut Smoothie Day 9 - Serves 2

INGREDIENTS: 3 cups unsweetened coconut milk 1/2 cup raw almond butter 3 tablespoons raw honey

1/4 cup unsweetened coconut flakes 1 teaspoon flax seed 1 teaspoon cinnamon 1/2 cup unsweetened applesauce

Prep Time: 10 minutes Cook Time: N/A

COOKING INSTRUCTIONS: In a blender, add all the ingredients and blend until smooth. Pour into individual glasses and serve chilled or at room temperature.



Fennel and Maple Sausage Skillet Day 10 - Serves 2

INGREDIENTS: 1 pound ground pork sausage 1/2 teaspoon ground fennel 1/2 teaspoon dried sage Sea salt and freshly ground black pepper to taste

2 tablespoons pure maple syrup 1 tablespoon yellow mustard 1 cup minced onion 1 cup shredded cabbage 1 cup sliced mushrooms

Prep Time: 10 minutes Cook Time: 20 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, add the sausage. Cook for 10 minutes, until brown. To the skillet, add the remaining ingredients and stir. Cook for 10 minutes, until vegetables are tender. Serve warm.


Paleo Daytime Lunch – September 2015

Paleo Daytime Lunch Menu-Mailer Shopping List

September 2015

MENU: Day 1: Orange and Ginger Chicken Stir-fry Day 2: Chipotle Sweet Potato Burgers Day 3: Bacon and Cauliflower Chowder Day 4: Roasted Turkey Breast Fennel Salad Day 5: Lemon Caper Salmon Salad Day 6: Swiss Chard and Citrus Chicken Salad Day 7: Ham and Parsnip Soup Day 8: Turkey and Avocado Arugula Wraps Day 9: Celery Seed Egg Salad Day 10: Pistachio Crusted Trout

Soup: Thai Chicken Coconut Soup

SHOPPING LIST: MEAT/POULTRY/SEAFOOD 2 large boneless skinless chicken breasts [R1] 1 1/2 pounds lean ground beef [R2] 1 pound bacon [R3] 3 pounds roasted boneless turkey breast [R4] 4 medium salmon filets [R5] 2 small cooked boneless skinless chicken breasts [R6] 3 cups cooked, cubed ham [R7] 3/4 pound sliced nitrate free deli turkey [R8] 4 medium skin on trout filets [R10] 1 pound boneless skinless chicken thighs [R11]

PRODUCE Onion (3 small, 2 large, 2 tablespoons minced) [R1, R2, R3, R5, R7, R11] Garlic (11 cloves) [R1, R2, R3, R4, R5, R7, R11] Ginger (2 teaspoons grated) [R1] Beets (1 cup shredded) [R1] Orange (1 medium) [R1] Kale (4 cups chopped) [R1, R9] Sweet potato (1 large) [R2] Romaine lettuce (12 leaves) [R2, R5] Leek (1 large) [R3] Cauliflower florets (3 cups) [R3] Celery (1 cup, 4 stalks)[R3,R7,R9] Carrot (1 cup, 1 large) [R3, R7] Thyme (5 teaspoons) [R3,R7,R10] Fennel (1 large) [R4] Spring lettuce mix (4 cups) [R4] Cucumber (1/2 cup chopped) [R4] Apple (1, plus 1/2 cup) [R4, R8] Lemon (3 large) [R4, R5, R8] Oregano (2 teaspoons) [R5] Avocado (2 large) [R5, R8] Swiss chard (4 cups) [R6] Radishes (1 cup sliced) [R6] Cherry tomatoes (1 cup) [R6] Mandarin oranges (2 small) [R6] Lime (2 small) [R6, R11] Parsnips (2 cups cubed) [R7] Arugula (2 cups) [R8] Shallot (2 small) [R8, R9] Cilantro (2 tablespoons) [R9] Broccoli slaw (4 cups) [R9] Rosemary (1 tablespoon) [R10] CONDIMENTS Coconut oil[R1,R2,R3,R7,R10, R11] Honey [R1, R4, R6, R11] Coconut aminos [R2, R7] Extra virgin olive oil [R4, R6, R8] Balsamic vinegar [R6] Apple cider vinegar [R9] Dijon mustard [R9] Red chili paste [R11]

CANNED GOODS Chipotle chilies in adobo sauce (2 tablespoons) [R2] Coconut cream (2 (14 ounce) cans) [R3] Low sodium chicken broth (10 cups) [R3, R7, R11] Capers (1 tablespoon) [R5] Diced tomatoes (14 ounces) [R11] Unsweetened coconut milk (14 ounces) [R11] SPICES Sea salt [R1, R2, R3, R4, R5, R6, R7, R8, R9, R10, R11] Freshly ground black pepper [R1, R2, R3, R4, R5, R6, R7, R8, R9, R10, R11] Chili powder [R6, R9] Celery seed [R9] Garlic powder [R9] DRY GOODS Almonds (1/2 cup chopped, 1/4 cup sliced) [R4, R8] Walnuts (1/2 cup chopped) [R6] Toasted pistachios (1/3 cup) [R10] DAIRY/DAIRY CASE Eggs (8 large) [R9] SHOPPING LIST LEGEND ** = Serving Suggestions





Orange and Ginger Chicken Stir-fry Day 1 - Serves 2

INGREDIENTS: 2 tablespoons coconut oil 1 small onion, chopped 1 clove garlic, minced 2 teaspoons fresh grated ginger 2 large boneless, skinless chicken breasts

Sea salt and freshly ground black pepper to taste 1 cup shredded beets 1/4 cup fresh orange juice 1 tablespoon raw honey 2 cups chopped kale


COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the onion, garlic and ginger. Cook for 5 minutes, and then add the next 5 ingredients (chicken through honey). Reduce heat to low, stir well and cook for 15 minutes until chicken is cooked through. To the chicken, add the kale and cook for 5 minutes, until vegetables are slightly tender. Turn off heat and serve warm.

Chipotle Sweet Potato Burgers Day 2 - Serves 2

INGREDIENTS: 1 1/2 pounds lean ground beef Sea salt and freshly ground black pepper to taste 1 clove garlic, minced 2 tablespoons coconut aminos 2 tablespoons canned, chopped chipotle chilies in adobo sauce

1 tablespoon coconut oil 1 large onion, sliced 1 large sweet potato, peeled and shredded 8 large romaine lettuce leaves


COOKING INSTRUCTIONS: In a medium bowl, mix the first 5 ingredients (beef through chipotle chillies). Form beef mixture into patties. Heat grill to high heat and place burgers on the grill. Cook for 10 minutes on each side, until burgers reach desired level of doneness. In a large skillet, over medium heat, heat coconut oil. To the skillet, add the onion and sweet potato. Season with sea salt and freshly ground black pepper to taste and cook for 5 minutes, until vegetables are tender. Place burgers on lettuce leaves and top with sautéed onion and sweet potato. Serve warm.



Bacon and Cauliflower Chowder Day 3 - Serves 2

INGREDIENTS: 2 tablespoons coconut oil 1 large leek, chopped 1 small onion, chopped 2 cloves garlic, minced 3 cups cauliflower florets 1 cup chopped celery

1 cup chopped carrot Sea salt and freshly ground black pepper to taste 2 (14-ounce) cans coconut cream 4 cups low sodium chicken broth 2 teaspoons chopped thyme 1 pound cooked and chopped bacon


COOKING INSTRUCTIONS: In a large pot over medium heat, heat coconut oil. To the pot, add the first 6 ingredients (onion through carrot) and cook for 10 minutes, until vegetables are tender. To the pot, add the next 4 ingredients (salt and pepper through thyme) and stir. Reduce heat to low and simmer for 10 minutes, until soup is hot. Stir in bacon and serve warm.

Roasted Turkey Breast Fennel Salad Day 4 - Serves 2

INGREDIENTS: 1 (3-pound) roasted boneless turkey breast, cubed Sea salt and freshly ground black pepper to taste 1 large fennel bulb, chopped 4 cups spring lettuce mix 1/2 cup chopped cucumber

1 medium apple, sliced 1/2 cup chopped almonds 1/4 cup extra virgin olive oil 4 tablespoons fresh lemon juice 1 tablespoons raw honey 1 clove garlic, minced

Prep time: 10 minutes Cook time: N/A

COOKING INSTRUCTIONS: In a large bowl, mix the first 7 ingredients (turkey through almonds). In a small bowl, whisk the remaining ingredients and pour over the salad. Toss and serve.

Lemon Caper Salmon Salad Day 5 - Serves 2

INGREDIENTS: 4 medium salmon filets, cooked and flaked with a fork 2 tablespoons fresh lemon juice 2 tablespoons minced onion Sea salt and freshly ground black pepper to taste

2 teaspoons fresh chopped oregano 1 tablespoon capers 1 clove garlic, minced 4 large romaine lettuce leaves 1 large, firm avocado, peeled and sliced


COOKING INSTRUCTIONS: In a medium bowl, mix the first 7 ingredients (salmon through garlic). Scoop salmon mixture onto lettuce leaves, top with avocado slices and serve.



Swiss Chard and Citrus Chicken Salad Day 6 - Serves 2

INGREDIENTS: 4 cups chopped swiss chard 1 cup sliced radishes 1 cup cherry tomatoes, halved 1/2 cup chopped walnuts 2 small mandarin oranges, peeled and segmented 2 small cooked, boneless skinless chicken breasts, chopped

1/4 cup balsamic vinegar 4 tablespoons extra virgin olive oil 1 tablespoon raw honey Sea salt and freshly ground black pepper to taste 1 tablespoon fresh lime juice 1 teaspoon chili powder


COOKING INSTRUCTIONS: In a large bowl, mix the first 6 ingredients (swiss chard through chicken). In a small bowl, whisk the remaining ingredients and pour over the salad. Toss salad and serve.

Ham and Parsnip Soup Day 7 - Serves 2

INGREDIENTS: 1 tablespoon coconut oil 1 large onion, chopped 2 cloves garlic, minced 4 cups low sodium chicken broth 2 cups cubed parsnips

2 large stalks celery 1 teaspoon fresh chopped thyme 2 tablespoons coconut aminos 1 large carrot, chopped 3 cups cooked, cubed ham


COOKING INSTRUCTIONS: In a large pot over medium heat, heat the coconut oil. To the pot, add the onion and garlic. Cook for 5 minutes, and then add the next 6 ingredients (chicken broth through carrot). Cook for 15 minutes then add the ham. Stir and serve warm.

Turkey and Avocado Arugula Wraps Day 8 - Serves 2

INGREDIENTS: 2 cups arugula 1 tablespoon extra virgin olive oil 2 tablespoons fresh lemon juice Sea salt and freshly ground black pepper to taste

1 small shallot, minced 1/4 cup sliced almonds 1/2 cup diced apple 3/4 pound sliced deli turkey 1 large avocado, peeled and sliced


COOKING INSTRUCTIONS: In a large bowl, mix the first 7 ingredients (arugula through apple). On individual plates, layer the turkey, arugula salad and avocado. Roll up the turkey wraps and serve.



Celery Seed Egg Salad Day 9 - Serves 2

INGREDIENTS: 6 large hard boiled eggs, peeled and chopped 1 tablespoon apple cider vinegar 2 large stalks celery 1 teaspoon celery seed Sea salt and freshly ground black pepper to taste 3 tablespoons Dijon mustard

2 teaspoons chili powder 1/2 teaspoon garlic powder 1 small shallot, minced 2 tablespoons fresh chopped cilantro 2 cups chopped kale 4 cups broccoli slaw


COOKING INSTRUCTIONS: In a large bowl, mix the first 10 ingredients (eggs through cilantro) well. In a large bowl, mix the kale and broccoli. Serve greens on individual plates, spoon egg mixture onto the salad and serve.

Pistachio Crusted Trout Day 10 - Serves 2

INGREDIENTS: 1/3 cup toasted pistachios 1 tablespoon fresh chopped rosemary 1 teaspoon fresh chopped thyme

Sea salt and freshly ground black pepper to taste 4 medium, skin on trout filets 2 eggs, beaten 2 tablespoons coconut oil

Prep time: 15 minutes Cook time: 7 to 8 minutes

COOKING INSTRUCTIONS: In a food processor, blend the first 4 ingredients (pistachios through salt and pepper). Pour pistachio mixture into a large bowl. Dip each filet (side without the skin) into the egg then into the pistachio mixture. In a large skillet over medium heat, heat the coconut oil. To the skillet, place the trout, pistachio crust side down. Cook for 4 to 5 minutes, until crust is golden brown, and then flip the fish over. Cook an additional 3 minutes, until fish flakes easily with a fork. Serve warm.



Thai Chicken Coconut Soup Soup – Serves 4

INGREDIENTS: 2 tablespoons coconut oil 1 pound boneless, skinless chicken thighs 1 small onion, chopped 3 cloves garlic, minced 1 (14-ounce) can diced tomatoes 1 tablespoon fresh lime zest

Sea salt and freshly ground black pepper to taste 1 tablespoon fresh lime juice 2 tablespoons raw honey 2 cups low sodium chicken broth 1 (14-ounce) can unsweetened coconut milk 1 tablespoon red chili paste


COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the chicken and the onion. Cook for 10 minutes until chicken is cooked through.

In a large pot add the remaining ingredients. Cook for 15 minutes, until soup comes to a boil and vegetables are tender.

To the soup, add the chicken mixture and stir. Serve warm


Paleo Daytime Snack – September 2015

Paleo Daytime Snack Menu-Mailer Shopping List

September 2015

MENU: Day 1: Loaded Apple “Cookies” Day 2: Cinnamon Raisin Granola Day 3: Chocolate Mint Chia Seed Pudding Day 4: Salt and Vinegar Sweet Potato Chips Day 5: Mango Chili Salsa Day 6: Roast Beef Avocado Lettuce Wrap Day 7: Almond Banana Smoothie Day 8: Basil Lime Deviled Eggs Day 9: Tuna Salad Pear Bites Day 10: Roasted Dill and Garlic Cashews SHOPPING LIST: DELI Nitrate free deli roast beef, sliced (3/4 pound) [R6] CONDIMENTS Raw almond butter (14 tablespoons) [R1, R7] Coconut oil (3 tablespoons, 2 teaspoons) [R2, R4, R9, R10] Raw honey (5 tablespoons, 1 teaspoon) [R2, R3, R8] Apple cider vinegar (2 tablespoons) [R4] CANNED GOODS Unsweetened coconut milk (4 cups) [R3] Diced tomatoes (1 (14 ounce) can) [R5] Tuna (8 ounces) [R9]

PRODUCE Apples (3 medium) [R1] Sweet potatoes (2 large) [R4] Red onion (4 tablespoons diced) [R5, R9] Cilantro (3 tablespoons minced) [R5, R6] Lime (2 small) [R5, R8] Celery (2 large stalks) [R5] Carrots (2 large) [R5] Avocado (1 large) [R6] Garlic (1 clove) [R6] Lemon (2 medium) [R6, R9] Romaine lettuce (4 large leaves) [R6] Spinach (1 cup leaves) [R7] Bananas (2 large) [R7] Basil (1 tablespoon chopped) [R8] Pears (2 large) [R9] DAIRY/DAIRY CASE Unsweetened almond milk (4 cups) [R7] Eggs (4 large) [R8] FREEZER Mango (1 cup) [R5]

SPICES Sea salt [R1, R2, R3, R4, R5, R6, R7, R8, R9, R10] Cinnamon [R2, R3, R7] Peppermint extract [R3] Garlic powder [R4, R8, R10] Freshly ground black pepper [R4, R5, R6, R8, R9, R10] Chili powder [R5] Paprika [R8] Dried dill [R10] DRY GOODS Unsweetened shredded coconut (3 tablespoons, 1 cup) [R1, R2] Roasted sunflower seeds (3 tablespoons) [R1] Pecans (1 cup chopped) [R2] Slivered almonds (1 cup) [R2] Pumpkin seeds (1/2 cup) [R2] Raisins (1/4 cup) [R2] Chia seeds (2 cups) [R3] Cocoa powder (3 tablespoons) [R3] Almonds (2 tablespoons chopped) [R7] Cashews (3 cups) [R10] SHOPPING LIST LEGEND ** = Serving Suggestions


[R1] – [R10] = Snack 1, Snack 2, Snack 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.



Loaded Apple “Cookies” Day 1 - Serves 2

INGREDIENTS: 3 medium apples, cored and sliced 6 tablespoons raw almond butter

3 tablespoons unsweetened shredded coconut 3 tablespoons roasted sunflower seeds Sea salt to taste

COOKING INSTRUCTIONS: On a large serving platter or plate, layer the ingredients in a single layer (apple through salt) and serve.

Cinnamon Raisin Granola Day 2 - Serves 2

INGREDIENTS: 1 cup unsweetened coconut flakes 1 cup chopped pecans 1 cup slivered almonds 1/2 cup pumpkin seeds

1 tablespoon coconut oil Sea salt to taste 1 tablespoon cinnamon 2 tablespoons raw honey 1/4 cup raisins

COOKING INSTRUCTIONS: Preheat oven to 350 degrees. In a large bowl, mix all the ingredients well. Pour granola into a parchment lined cookie sheet and place in the oven. Bake for 1 hour (stirring granola every 15 minutes) until granola is golden brown. Serve warm or at room temperature.

Chocolate Mint Chia Seed Pudding Day 3 - Serves 2

INGREDIENTS: 2 cups dry chia seeds 4 cups unsweetened coconut milk 3 tablespoons raw honey

3 tablespoons cocoa powder 1/2 teaspoon cinnamon 1/2 teaspoon peppermint extract Pinch sea salt

COOKING INSTRUCTIONS: In a large bowl, whisk all the ingredients well. Cover bowl and refrigerate for at least 2 hours (until pudding is set). Serve cold.



Salt and Vinegar Sweet Potato Chips Day 4 - Serves 2

INGREDIENTS: 2 large sweet potatoes 1 tablespoon coconut oil

2 tablespoons apple cider vinegar 1/2 teaspoon garlic powder Sea salt and freshly ground black pepper to taste

COOKING INSTRUCTIONS: Preheat oven to 400.

Cut sweet potato into paper-thin slices with mandolin or sharp knife. Place slices in bowl, and gently mix in the remaining ingredients.

Lay slices on baking sheet trying not to overlap the slices. Bake for 15 to 20 minutes until edges are brown. Serve warm.

Mango Chili Salsa Day 5 - Serves 2

INGREDIENTS: 1 (14-ounce) can diced tomatoes 3 tablespoons diced red onion 1 tablespoon diced chili pepper 1 cup frozen, thawed diced mango

1 tablespoon fresh minced cilantro 2 tablespoons fresh lime juice Sea salt and freshly ground black pepper to taste 2 large stalks celery, cut into thirds 2 large carrots, cut into matchsticks

COOKING INSTRUCTIONS: In a medium bowl, combine the first 7 ingredients (tomatoes through salt and pepper). Serve with celery and carrots.

Roast Beef Avocado Lettuce Wrap Day 6 - Serves 2

INGREDIENTS: 1 large ripe avocado, peeled and pitted 1 clove garlic, minced Sea salt and freshly ground black pepper to taste

2 tablespoons fresh lemon juice 2 tablespoons fresh chopped cilantro 4 large romaine lettuce leaves 3/4 pound deli roast beef, sliced

COOKING INSTRUCTIONS: In a blender, blend the first 5 ingredients (avocado through cilantro) until smooth. On individual plates, layer the lettuce and beef. Drizzle the avocado sauce on top and serve.



Almond Banana Smoothie Day 7 - Serves 2

INGREDIENTS: 4 cups unsweetened almond milk 1 cup spinach leaves 2 large bananas

8 tablespoons raw almond butter 2 tablespoons chopped almonds 1 tablespoon cinnamon

COOKING INSTRUCTIONS: In a large blender, add all the ingredients and blend until smooth. Pour into individual glasses and serve.

Basil Lime Deviled Eggs Day 8 - Serves 2

INGREDIENTS: 4 large hard boiled eggs, peeled and shelled 1 teaspoon fresh lime juice 1 teaspoon raw honey 1/2 teaspoon fresh lime zest

1 tablespoon fresh chopped basil Sea salt and freshly ground black pepper to taste 1/2 teaspoon garlic powder 1 teaspoon paprika

COOKING INSTRUCTIONS: In a medium bowl, add the egg yolks and the remaining ingredients. Using a fork, mix well. Spoon egg mixture back into the egg white halves and serve.

Tuna Salad Bites Day 9 - Serves 2

INGREDIENTS: 1 (8-ounce) can of tuna, drained 1 tablespoon coconut oil 1 tablespoon minced red onion

Sea salt and freshly ground black pepper to taste 2 tablespoons fresh lemon juice 2 large pears, cored and sliced

COOKING INSTRUCTIONS: In a medium bowl, mash the first 5 ingredients (tuna through lemon juice). Spread tuna mixture onto the pear slices and serve.



Roasted Dill and Garlic Cashews Day 10 - Serves 2

INGREDIENTS: 3 cups raw cashews 2 teaspoons garlic powder

Sea salt and freshly ground black pepper to taste 2 teaspoons dried dill 2 teaspoons coconut oil

COOKING INSTRUCTIONS: Preheat oven to 375 degrees. In a medium bowl, mix all the ingredients. On a parchment lined baking sheet, pour the cashew mix. Place in the oven and bake for 40 minutes, stirring every 10 minutes, until cashews are golden brown. Allow cashews to cool and serve.

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