week 5 - amazon s3shopping list veggies butternut squash: 1 medium cabbage: 1 head carrots: 11...

week 5RECIPES & PHOTOS BY REBECCA BOHL

COPYRIGHT 2015 PALEOGRUBS.COM

shopping listVeggiesButternut Squash: 1 mediumCabbage: 1 headCarrots: 11Cauliflower: 2 headsCelery: 2 stalksCherry Tomatoes: 2 pintsCucumber: 1 mediumGarlic: 3 headsGinger: 1 knobGreen Bell Pepper: 2Green Chili: 1Green Onions: 1 bunchKale: 2 headsMixed Greens: 32 ozRed Bell Pepper: 3Red Onion: 1 large, 1 mediumSpaghetti Squash: 1 mediumSpinach: 32 ozSweet Potatoes: 5 largeTomatoes: 4 medium, 1 largeYellow Onion: 5 large, 3 mediumZucchini: 4 medium, 3 small

FruitsAvocado: 3Lemons: 9Lime: 2Papaya: 1 smallPear: 1 (ripe)Pineapple: 1

Fresh HerbsBasil: 2 tbspCilantro: 1 bunchMint: ½ tspParsley: 1 bunchRosemary: 1 tbspThyme: 4 sprigs

Meat & EggsBacon: 2 packagesBeef Roast: 3 lbs (boneless)Chicken Breast: 5 lbsEggs: 3 dozenGround Beef: 2 ½ lbsGround Pork: 1 ½ lbsGround Turkey: 1 lbScallops: 6 oz smallShrimp: 12 large peeled and deveinedTilapia: 6 12-oz skinless fillets

Spices & BakingAllspiceAlmond Flour: 12 ozBaking SodaBasilCayenne PepperCinnamonCloveCoconut Flour: 6 ozCorianderCuminCurry PowderGarlic PowderGingerNutmegOnion PowderOreganoPaprikaRed Pepper FlakesSaffronSmoked PaprikaSweet PaprikaThymeTurmericVanilla Extract

Nuts & SeedsAlmonds: 4 ozPoppy Seeds: 1 tbsp

Oil & VinegarApple Cider VinegarCoconut OilSesame Oil

OtherAlmond Milk: 16 ozBeef Stock: 8 ozChicken Broth: 16 ozCoconut AminosCoconut Cream: 2 ozCoconut Milk: 2 ozDark Chocolate: 1 barDiced Tomatoes: 47.5 ozGheeGreen Olives: 3 ozHoneyPine Nuts: 1 ozPumpkin Puree: 3 ozTomato Paste: 1 tbspTomato Sauce: 29 0zUnsweetened Dried Cranberries: 2 oz

BLT FrittataBreakfast

Chicken KabobsLunch

Day #29

Spaghetti Squash alla CarbonaraDinner

Copyright 2015 paleogrubs.comWeek #5


BLT FrittataBacon-Lettuce-Tomato. I did not like tomatoes until I had my first BLT. My eyes were opened. I saw what I had been missing. This BLT frittata is a good way to get the wonderful classic flavors without all the bread and mayo. Juicy tomatoes and bacon are a combination that is simply delicious.

servings

ingredients8 eggs4 slices bacon, cooked and chopped3-4 cups spinach (or other greens of your choice)1 large tomato, sliced and seeded1 tbsp almond milk1/2 tsp salt1/4 tsp pepper2 tbsp chopped fresh basil1 tbsp extra virgin olive oil

5 difficulty EASY

directions1. Preheat oven to 400 degrees F. In a medium bowl, whisk together the eggs, milk, basil, salt and pepper. Set aside.

2. Heat olive oil in a 10-inch nonstick skillet over medium heat. Add greens and cook 3-4 minutes until wilted. Add in bacon and stir.

3. Add egg mixture to the pan and place tomatoes on top. Using a spatula, occasionally lift the edges to allow uncooked egg to run under. When the frittata has set, transfer to the oven and cook for 12-15 minutes or until egg is cooked through. Cut into wedges and serve warm.


Chicken KabobsI have caught the summer fever and am ready to get out and dust off the grill. This bright, flavorful recipe is perfect for getting into the warm weather mood. Pineapple, red onion, and cherry tomatoes are served alongside chicken to make these delicious kebabs.

servings

ingredients1 1/2 lbs. boneless skinless chicken breasts, cut into 1-inch pieces3 tbsp coconut aminos2 tbsp honey1 tbsp apple cider vinegar1 tbsp sesame oil1 tsp fresh ginger, grated1/4 tsp garlic powder1/2 red onion, chopped1 cup cherry tomatoes, halvedFresh pineapple, cut into slices

4 difficulty EASY

directions1. In a small bowl, mix together the coconut aminos, honey, vinegar, sesame oil, ginger, and garlic powder. Place the marinade and chicken into a large Ziploc bag and toss to coat. Marinate in the refrigerator for at least 2 hours. If using wooden skewers, soak in water for 30 minutes.

2. Preheat the grill to medium-high heat. Place the marinated chicken, red onion, and cherry tomatoes alternately onto the skewers. Brush the chicken with any remaining marinade. Grill the kabobs for approximately 8-10 minutes, turning occasionally, until the chicken reaches desired doneness. Serve warm with pineapple.


Spaghetti Squash alla CarbonaraTraditionally, carbonara incorporates heavy cream with bacon and eggs to coat pasta. In the new and improved version, spaghetti squash makes this dish gluten-free and coconut milk makes it dairy-free. The eggs are cooked just enough to make a creamy, luxurious coating over the squash noodles, speckled with salty bacon.

servings

ingredients1 medium spaghetti squashExtra virgin olive oil, for drizzlingSalt and pepper8 oz. bacon1/2 yellow onion, diced2 cloves garlic, minced2 eggs1/4 cup coconut milk1 tsp dried oregano1 tbsp fresh parsley, chopped

4 difficulty MEDIUM

directions1. Preheat the oven to 400 degrees F. Place the squash in the microwave for 3-4 minutes to soften. Use a sharp knife to cut the squash in half lengthwise. Scoop out the seeds and discard. Place the halves, with the cut side up, on a rimmed baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Roast in the oven for 45-50 minutes, until you can poke the squash easily with a fork. Let cool until you can handle it safely. Then scrape the insides with a fork to shred the squash into strands.

2. In a small bowl, whisk together the eggs, coconut milk, oregano, 1/4 teaspoon of salt, and a generous dash of pepper until completely combined.

3. When the squash is almost done baking, cook the bacon in a skillet over medium heat. Remove to a paper towel-lined plate, crumble, and set aside. Discard of the bacon grease, reserving about one tablespoon. Add the onion and garlic to the pan and sauté for 4-5 minutes until soft. Stir in the shredded spaghetti squash. Add half of the crumbled bacon to the pan and stir to incorporate. Turn the heat down to the lowest setting.

4. Slowly pour the egg mixture into the squash, stirring vigorously. Continue stirring constantly for 1-2 minutes so that the eggs do not scramble, until the egg mixture forms a creamy sauce over the squash noodles.

5. Season to taste with salt and pepper. Top with remaining crumbled bacon and fresh parsley. Serve immediately.

Papaya SmoothieBreakfast

Deconstructed BurritosLunch

Day #30

Fish TacosDinner



Papaya SmoothieThis smoothie is rich in ingredients that aid in digestion and help to prevent bloating. Ginger and mint provide a bright zing to the smoothie, great for mornings on the go.

servings

ingredients3/4 cup papaya1 ripe pear, sliced 1/2 tsp fresh ginger1/2 tsp crushed mint1/2 cup water

1 difficulty EASY

directions1. In a large cup (if using an immersion blender) or a blender, combine ingredients and blend until smooth. Add more water if necessary to reach desired consistency. Serve immediately.


Deconstructed BurritosEssentially, this recipe offers all of the good substance of a burrito without the tortilla wrapping. The ingredients are prepared on their own, and then everything is brought together when plating the dish. Sweet potatoes provide a starchy base instead of rice and beans. A simple salsa and a side of avocado add zest and creaminess as toppings.

servings

ingredientsFor the salsa:2 Roma tomatoes, diced and seeded1 medium cucumber, diced3 green onions, chopped3 tbsp cilantro, chopped2 tbsp extra virgin olive oilJuice of 1/2 limeSalt, to taste

For the beef:1 1/2 lbs. ground beef1 medium onion, diced1 tbsp extra virgin olive oil1 14.5-oz. can diced tomatoes 3 cloves garlic, finely diced2 tsp sweet paprika2 tsp cumin 1 tsp ground coriander 1/2 tsp salt

4 difficulty MEDIUM

1. Mix together the ingredients for the salsa in a small bowl. Adjust salt to taste. Place in the refrigerator until ready to serve.

2. Preheat the oven to 375 degrees F. To make the beef mixture, heat the olive oil in a large skillet over medium heat. Add the onion and sauté for 4-5 minutes until soft. Add the garlic and cook for an additional minute. Add the ground beef to the pan and cook until browned, stirring regularly. Once browned, stir in the paprika, cumin, ground coriander, and salt. Add the diced tomatoes with the juices and bring to a boil. Reduce the heat to simmer and cook, uncovered, for 25-30 minutes, stirring occasionally.

3. As the beef is simmering, toss the sweet potatoes with olive oil and spices in a bowl. Place onto a rimmed baking sheet and roast for 20 minutes until soft, turning once.

4. To assemble, place the sweet potatoes in the bottom of the bowl. Top with the ground beef, salsa, and then the avocado. Serve with lime wedges.

directionsFor the potatoes:2 large sweet potatoes, peeled and cubed2 tbsp extra virgin olive oil1 tsp sweet paprika1/2 tsp cumin powderPinch of ground corianderSalt and pepper

1 avocado, diced1 lime, for serving


Fish TacosTaco night just became more interesting with the addition of these delicious fish tacos. The recipe uses a mild white fish, tilapia, which is quick and easy to cook on the grill. Wrap up the fish in a simple Paleo tortilla and top with creamy avocado and crunchy veggies for added texture and flavor.

servings

ingredients12 oz. skinless tilapia filets2 tbsp extra virgin olive oil1 tsp honey1 tsp smoked paprika1 tsp garlic powder1/2 tsp onion powder1/2 tsp dried oregano1/4 tsp cayenneSalt and pepper, to taste1 avocado, pitted and diced1 tbsp cilantro, chopped1/2 red onion, thinly sliced1 bell pepper, thinly sliced8 Paleo tortillas (pg. 74)1 lime, cut into wedges, for garnish

4 difficulty MEDIUM

directions1.Preheat the grill to medium-high. In a small bowl, stir together the olive oil, honey, paprika, garlic powder, onion powder, oregano, cayenne, salt, and pepper. Brush onto both sides of the fish. Grill the fish for 3-4 minutes per side or until cooked through.

2. To assemble, place the fish on a tortilla. Top with red onion, bell pepper, and cilantro and serve with lime wedges on the side.

Lemon Poppy Seed BreadBreakfast

NachosLunch

Day #31

Curried Butternut Squash SoupDinner



Lemon Poppy Seed BreadThis sweet bread is more of a dessert than anything else. Bright, zesty lemons add a tart bite and poppy seeds add crunch to the loaf. If you want to add the coconut lemon glaze, let the glaze and the loaf of bread chill in the refrigerator before applying.

servings

ingredients1/4 cup coconut oil, melted3 tbsp honey4 eggs3 tbsp lemon juiceZest of 2 lemons1 tsp vanilla extract 1/2 cup coconut flour1/2 tsp baking sodaPinch of salt1 tbsp poppy seeds

For the glaze (optional):1/4 cup coconut cream2 tbsp honeyZest of 1 lemonJuice of 1/2 lemon1/2 tsp vanilla extract

1 LOAF difficulty MEDIUM

directions1. Preheat the oven to 350 degrees F. Line a bread pan with parchment paper. To make the lemon glaze, place all of the ingredients into a small saucepan and bring to a simmer. Remove from heat and let cool. Transfer to a bowl and place in the refrigerator to cool completely.

2. In a large bowl, add the coconut oil, honey, eggs, lemon juice, lemon zest, and vanilla. Use hand blender to combine. Stir in the coconut flour, baking soda, and salt with a spatula. Fold in the poppy seeds.

3. Transfer the batter to the loaf pan. Bake for 25-30 minutes until set. Let cool on a wire rack for 10 minutes before serving. Drizzle with lemon glaze if desired.


NachosI’m do not believe these nachos could be called a mere snack. I’m not even sure how to label them. Sweet potato chips are piled high with fixings that can satisfy even the heartiest appetite. These nachos are loaded with spicy beef, tomatoes, and guacamole. A recipe that even the guys can enjoy when they come over to watch the big game.

servings

ingredients2 medium tomatoes, diced and seeded2 tbsp fresh cilantro, chopped1-2 tbsp lime juice2 cups guacamole (pg. 27)2 tbsp green onions, chopped

For the sweet potato chips:3 large sweet potatoes3 tbsp melted coconut oil1 tsp salt

For the meat:1 medium yellow onion, finely diced1 tbsp coconut oil1 green chili, diced1 lb. ground beef2 cloves garlic, minced1 tsp smoked paprika1/2 tsp ground cumin1 tbsp tomato paste12 oz. canned diced tomatoes 1 tsp salt1/2 tsp pepper

4-6 difficulty MEDIUM

1. To make the sweet potato chips, preheat the oven to 375 degrees F. Peel the sweet potatoes and slice thinly, using either a mandolin or sharp knife. In a large bowl, toss them with coconut oil and salt. Place the chips in a single layer on a rimmed baking sheet covered with parchment paper. Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes. For the last ten minutes, watch the chips closely and pull off any chips that start to brown, until all of the chips are cooked.

2. While the potato chips are baking, start preparing the beef. Melt the coconut oil in a large skillet over medium heat. Add the onion and chili to the pan and sauté for 3-4 minutes until softened. Add the ground beef and cook for 4-5 minutes, stirring regularly. Add the garlic, diced tomatoes, tomato paste, and remaining spices and stir well to combine. Bring the mixture to a simmer and then turn the heat down to medium-low. Cook, covered, for 20-25 minutes, stirring regularly.

3. Stir the chopped tomatoes, lime juice, and cilantro into the beef mixture. Adjust salt and pepper to taste. Remove from heat.

4. To assemble the nachos, form a large circle with the sweet potato chips on a platter. Add the beef mixture into the middle of the circle, and then top with guacamole and green onions.

directions


Curried Butternut Squash SoupThis delicious, silky butternut squash soup can be enjoyed all year around. Coconut milk lends creaminess to the soup and curry powder adds depth of flavor. If the soup is too thick after blending, simply add in more broth to smooth it out.

servings

ingredients1 medium butternut squash, halved, seeded, and cubedExtra virgin olive oil, for drizzlingSalt and freshly ground pepper1 tbsp coconut oil1/2 medium yellow onion 4 medium carrots, diced2 stalks celery, diced3 cloves garlic, minced 1 tsp curry powder 1/2 cup coconut milk 2 cups chicken broth Fresh parsley, to garnish

4 difficulty MEDIUM

directions1. Preheat oven to 400 degrees F. Spread out the squash on a rimmed baking sheet and drizzle with olive oil. Sprinkle with salt and pepper and gently toss to coat. Bake for 40-45 minutes until soft, stirring once.

2. Melt the coconut oil in a large pot over medium heat. Add the onion, carrot, and celery and sauté for 5-6 minutes. Add in the garlic and curry powder and cook for an additional minute. Add the baked squash, coconut milk, and chicken broth the pot. Bring to a boil, then reduce the heat to low and simmer for 8-10 minutes. Using an immersion blender, combine the ingredients until smooth, or transfer to a blender to puree. Serve warm garnished with fresh parsley.

Kale and Red Pepper FrittataBreakfast

Cumin Crusted TilapiaLunch

Day #32

Easy Paleo Pot RoastDinner



Kale and Red Pepper FrittataBreakfast, lunch, and dinner. Or breakfast, breakfast, and breakfast. What can I say? I am definitely one of those people who could eat breakfast for every meal, any time of day. This frittata is a dairy-free and gluten-free option, either to make your morning meal fast and easy for when you are on the go, or to feed a group of people for weekend brunch.

servings

ingredients1 tbsp coconut oil1/2 cup chopped red pepper1/3 cup chopped onion3 slices crispy bacon, chopped2 cups chopped kale, de-stemmed and rinsed8 large eggs1/2 cup almond or coconut milkSalt and pepper to taste

4 difficulty EASY

directions1. Preheat oven to 350 degrees. In a medium bowl, whisk the eggs and milk together. Add salt and pepper. Set aside.

2. In a non-stick skillet, heat about a tablespoon of coconut oil over medium heat. Add onion and red pepper and sauté for 3 minutes, until onion is translucent. Add kale and cook until it wilts, about 5 minutes.

3. Add eggs to the pan mixture, along with the bacon. Cook for about 4 minutes until the bottom and edges of the frittata start to set.

4. Put frittata in the oven and cook for 10-15 minutes until the frittata is cooked all the way through. Slice and serve.


Cumin-Crusted TilapiaThis tilapia dish is easy to prepare and ready in less than 15 minutes for a quick and tasty weeknight dinner. The spices are rubbed onto the fish filets before baking in order to form a spicy sort of crust. Serve with a side of cauliflower rice and avocado.

servings

ingredients1 tbsp extra virgin olive oil 4 tilapia fillets 1 tbsp ground cumin1 tsp garlic powder1/2 tsp salt1/2 tsp cayenne pepper1/4 tsp freshly ground black pepper

4 difficulty EASY

directions1. Preheat oven broiler. Combine all of the spices in small bowl.

2. Rub the olive oil and then the spice combination evenly over the fish, placing on a greased baking sheet. Broil for 5 minutes per side, or until the fish is cooked through and flaky. Serve immediately.


Easy Paleo Pot RoastIn addition to searing the meat to get a greater depth of flavor, I recommend reducing the leftover juices from the slow cooker to make a thick sauce. Simply simmer the juices in a pan on the stove for 15 minutes or so after the roast is done. Then all that is left to do is to enjoy this simple recipe that is still completely satisfying and delicious.

servings

ingredients3 lbs. boneless beef roast, trimmed of fat1 tbsp coconut oil1 cup beef stock5 carrots, peeled and diced2 stalks celery, diced1/2 large onion, sliced3 garlic cloves, chopped1 tbsp fresh parsley, chopped

For the spice rub:1 tbsp freshly ground black pepper1 tbsp ground coriander 2 tsp cinnamon1 1/2 tsp salt1/2 tsp ground clove1/2 tsp ground allspice

6 difficulty EASY

1. Mix together the ingredients for the spice rub and massage into the roast. Heat the coconut oil in a large skillet over medium-high heat. Add the roast to the pan and let sear for 5 minutes. Flip and repeat with the other side. Transfer the roast to the slow cooker.

2. Add the carrots, onion, garlic, and celery to the slow cooker. Pour in the broth. Turn the heat on to low and cook for 6-7 hours, until the meat is tender. Serve hot sprinkled with chopped parsley.

directions

Pumpkin SconesBreakfast

Herbed Turkey BurgersLunch

Day #33

Pan-Seared Scallops with CauliflowerDinner



Pumpkin SconesMake a batch of these delectable pumpkin scones to enjoy for breakfast throughout the week. Stir in more almond milk if the dough is dry or crumbly. If desired, melt a bit of dark chocolate to drizzle over the scones after they have finished baking. With a hint of cinnamon and nutmeg, these pumpkin scones make a wonderful fall treat.

servings

ingredients1 1/2 cups almond flour1/4 cup coconut flour1 tsp baking soda1/2 tsp salt1/2 tsp cinnamonDash of nutmeg2 eggs1/3 cup almond milk2 tbsp honey2 tbsp coconut oil, melted1/3 cup pumpkin pureeDark chocolate, melted, for drizzling

6 difficulty MEDIUM

directions1. Preheat the oven to 350 degrees F. In a large bowl combine the almond flour, coconut flour, baking soda, salt, cinnamon, and nutmeg. In a separate bowl, whisk together the eggs, almond milk, honey, coconut oil, and pumpkin.

2. Mix the dry ingredients with the wet ingredients and stir until combined. If the mixture is dry, add a few more drops of almond milk.

3. Line a baking sheet with parchment paper. Form the dough into a ball and place on the baking sheet. Flatten the ball slightly, and carefully cut into six equal wedges. Bake for 20-25 minutes until golden brown. Drizzle with chocolate if desired.


Herbed Turkey BurgersGround turkey is used in this recipe because it leaner than ground beef and tastes excellent when combined with fresh herbs. The burgers can be served with tomato and lettuce as a wrap, as pictured here, topped with avocado and onion. Or it can be eaten with the classic ketchup and mustard as well.

servings

ingredients1 lb. ground turkey 1 tbsp extra virgin olive oil1/4 red onion, finely diced3 garlic cloves, minced1/2 tsp salt1/2 tsp pepper2 tbsp fresh parsley, chopped1 tbsp fresh rosemary, finely chopped1/2 tbsp fresh thyme, chopped

4 difficulty EASY

directions1. In a small pan, heat the olive oil over medium heat and sauté the chopped onion for 3-4 minutes. Add in the garlic and cook for 1-2 minutes more. Remove from heat and place in a large bowl.

2. After the onions have slightly cooled, and the remaining ingredients into the bowl and stir to combine. Use your hands to form four burger patties.

3. Heat the grill to medium-high heat and cook the burgers for 5-6 minutes on each side until cooked through. Serve with condiments of choice.


Pan-Seared Scallops with Cauliflower This recipe can easily be divided into three main parts. First the velvety cauliflower puree is cooked with roasted garlic and ghee. Then almonds are toasted and diced to add crunch to the dish. Lastly the scallops are simply pan-seared with a sprinkle of salt and pepper. When combined together, this dish makes a decadent and elegant meal.

servings

ingredients1/2 head cauliflower, cut into florets2 tbsp almond milk1 tsp ghee2 cloves garlic, minced1/2 cup almonds1 tsp lemon juice1 tbsp coconut oil6 oz. small scallops1 tbsp fresh parsley, choppedSalt and pepper, to taste

2 difficulty MEDIUM

directions1. Place a couple inches of water in a large pot. Once the water is boiling, place steamer insert and then cauliflower florets into the pot and cover. Steam for 12-14 minutes, until completely tender. Drain and return cauliflower to pot.

2. Add the garlic, milk, ghee, and salt to the cauliflower. Using an immersion blender or food processor, combine until smooth. Season to taste with salt and pepper.

3. Lightly toast the almonds in a pan over low heat. Remove from heat and finely chop. Drizzle with lemon juice.

4. Rinse the scallops with cold water and pat dry with a paper towel. Melt the coconut oil in the pan over medium heat. Add the scallops to the pan and sprinkle with salt and pepper. Sear for 2-3 minutes per side.

5. To assemble, spoon some cauliflower puree onto the plates. Place scallops on top and sprinkle with toasted almonds. Top with parsley and a drizzle of olive oil to serve.

Kale and Onion OmeletteBreakfast

Marinated Chicken and Zucchini SaladLunch

Day #34

Stuffed Cabbage RollsDinner



Kale and Onion OmeletteWhat makes this omelette unique is the way that the kale is slowly cooked with fresh thyme and onions on the stove to add a delicious depth of flavor. Make it on a leisurely weekend morning for a special breakfast. Serve with roasted tomatoes for extra tanginess if preferred.

servings

ingredients1 head of kale, de-stemmed and chopped2 tbsp extra virgin olive oil 2 sprigs fresh thyme1/4 tsp red pepper flakes1/2 cup yellow onion, sliced thinly1 tbsp ghee Salt and freshly ground pepper, to taste4 eggs

2 difficulty MEDIUM

directions1. Bring a large pot of water to a boil. Add the kale and blanch for 2 minutes. Drain, rinse with cold water, and squeeze out the excess water. Set aside.

2. Heat the olive oil in a skillet over medium-low heat, and add in the thyme and red pepper flakes and cook for one minute. Stir in the onion and sprinkle with salt, then cook for 6-8 more minutes until softened. Add the ghee and kale, stirring to coat. Cook for 20-25 minutes, stirring occasionally, until the kale is darkened. Remove the thyme sprigs, and season to taste with salt and pepper.

3. To make the omelette, heat a teaspoon of ghee in a pan over medium heat. In a small bowl whisk two eggs and season with salt and pepper. Pour into the pan. After about a minute, lift up the edges of the eggs with a spatula and let any liquid run underneath. Once the eggs are mostly set, spoon half of the kale mixture into the center of the omelette and fold the sides over the center. Slide the omelette onto a plate and repeat with remaining eggs. Serve with roasted tomatoes if desired.


Marinated Chicken and Zucchini SaladFor this dish, the protein is not the only ingredient that is immersed in a marinade. Zucchini is also soaked for a couple of hours in its own zesty lemon marinade. Because a lot of flavor is packed into the individual elements of this salad, a light dressing works best.

servings

ingredients5 tbsp extra virgin olive oil, divided1/4 tsp cuminZest of 1 lemonJuice of 2 lemonsSalt and freshly ground pepper3 small zucchini, cut into 3-inch sticks2 cloves garlic, minced1 1/2 lbs. boneless skinless chicken breasts, cut into 1-inch pieces2 tbsp pine nuts4 cups mixed greens1/4 cup dried unsweetened cranberries

4 difficulty MEDIUM

directions1. In a large bowl, mix together 2 tablespoons of olive oil, the cumin, lemon zest, juice of 1 lemon, 1/2 teaspoon salt, and a sprinkle of pepper. Add the zucchini and toss to coat. Let marinate for 2 hours at room temperature.

2. Meanwhile, combine the garlic, juice of 1 lemon, and 2 tablespoons of olive oil in a Ziploc bag. Add the chicken and toss to coat. Marinate in the refrigerator for 1-2 hours.

3. In a large pan, toast the pine nuts over low heat until browned. Set aside.

4. Heat a tablespoon of olive oil over medium heat. Add the marinated chicken and cook for 8-10 minutes until lightly browned and cooked through. Let cool slightly.

5. Combine the chicken, zucchini, pine nuts, mixed greens, and cranberries together in a large bowl and toss. Serve immediately with a light dressing.


Stuffed Cabbage RollsStuffed cabbage rolls are a fun entrée to make for the weekend or a special meal. Cauliflower rice and ground pork make up the majority of the savory filling. Quickly boil the cabbage leaves first to help soften them before rolling. Top with tomato sauce or your sauce of choice when serving.

servings

ingredients1 1/2 lbs. ground pork1 head cabbage1 large yellow onion, diced1 tbsp extra virgin olive oil1 tsp dried thyme1 tsp dried basil1/4 tsp paprika6 cloves garlic, minced3 cups raw cauliflower rice (pg. 386)1 egg yolk1 29-oz. can tomato sauce


directions1. Preheat the oven to 350 degrees F. Bring a large pot of water to a boil and add a pinch of salt. Boil the cabbage leaves for 2-3 minutes to soften, working in batches. Pat dry with a paper towel. Use a knife to carefully shave the thick spine of the leaves, so that the leaves bend more easily.

2. Heat the olive oil in pan over medium heat. Sauté the onions for 3-4 minutes until soft. Add the ground pork, thyme, basil, paprika, and garlic and cook for an additional minute. Remove from heat and stir in the cauliflower rice and egg yolk. Season with salt and pepper.

3. Place a couple tablespoons of the filling into each cabbage leaf and wrap tightly into a roll. Arrange the rolls with the seam side down in a large ovenproof skillet and pour the tomato sauce over the top. Bake, covered, for one hour. Serve warm.

MenemenBreakfast

Poached Shrimp with SaffronLunch

Day #35

Chicken TagineDinner



MenemenThis recipe adds a slight twist to menemen, a traditional Turkish breakfast dish made with scrambled eggs and peppers. Instead of scrambling the eggs, they are simply added to the pan at the end of cooking, and the peppers are cut into long strips instead of diced. This is a breakfast skillet made to share with others.

servings

ingredients2 tbsp olive oil1 onion, thinly sliced1 red bell pepper, thinly sliced1 yellow or green bell pepper, thinly sliced1 14-oz. can diced tomatoes1/2 tsp salt1/4 tsp cayenne3 eggs2 tbsp fresh parsley, chopped


directions1. Heat the oil in a large skillet over medium heat. Add the onions and peppers and sauté for 5-6 minutes, until softened. Add the tomatoes, salt, and cayenne to the pan and stir well. Cook for an additional 4-5 minutes until most of the moisture has evaporated.

2. Make three small wells in the pan to make room for the eggs. Carefully crack an egg into each opening. Cover and cook over low heat until the eggs are just set. Sprinkle with parsley and serve immediately.


Poached Shrimp with SaffronFor this recipe, shrimp are cooked by the method of poaching them in gently simmering water. That way the flavors of saffron, garlic and lemon are infused into the shrimp. Bright, lemony zucchini and roasted tomatoes form the base of the flavorful meal.

servings

ingredients12 large shrimp, peeled and deveined, tail on6 cloves garlic, peeled and halved3 saffron threads2 medium zucchini, peeled into ribbonsZest and juice of 1 lemon1 tbsp fresh parsley, chopped1/4 tsp red pepper flakes1 pint cherry tomatoesExtra virgin olive oil Salt and freshly ground pepper, to taste


directions1. Preheat the oven to 400 degrees F. Place the tomatoes on a baking sheet and drizzle with olive oil. Sprinkle with salt and pepper and toss to coat. Bake for 15-20 minutes until soft.

2. Meanwhile, fill a medium bowl with ice and set aside. Fill a large pot with water. Add the lemon juice, saffron, and garlic and bring to a boil. Add a pinch of salt and simmer for 5 minutes to infuse the flavors. Add the shrimp and gently simmer for 4-5 minutes or until the shrimp are cooked. Remove from heat. Using a slotted spoon, transfer the shrimp to the ice water. Reserve the poaching liquid.

3. Heat a teaspoon of olive oil in a pan over medium heat. Add the red pepper flakes, lemon zest, and zucchini ribbons. Add a dash of the poaching liquid. Stir for about a minute, and then remove from heat. Add the parsley and salt and pepper to taste. Toss in the tomatoes. To serve, top the zucchini mixture with poached shrimp.


Chicken TagineSlow-cooked chicken and vegetables turn out incredibly moist and flavorful in this chicken tagine recipe. Inspired by Moroccan flavors, this fragrant dish is actually incredibly easy to put together.

servings

ingredients2 lbs. boneless skinless chicken breasts2 tbsp extra virgin olive oil1 large yellow onion, chopped4 cloves garlic, minced2 carrots, peeled and chopped1/2 bell pepper, diced1 lemon, thinly sliced2 sweet potatoes, peeled and cubed1/3 cup green olives, sliced1 15-oz. can diced tomatoes2 tsp cumin1/2 tsp turmeric1/2 tsp ground ginger1/2 tsp coriander2 zucchini, choppedSalt and pepper, to taste2 tbsp fresh parsley, to taste

4 difficulty EASY

directions1. Heat the olive oil in a large Dutch oven over low heat. Add the onion, garlic, carrots, and bell pepper and cook for 8-10 minutes until the onions are soft. Add the chicken breasts and cook for 4-5 minutes per side. Add the lemon and cook for 3 minutes, stirring occasionally.

2. Add the remaining ingredients except the parsley and add barely enough water to cover everything in the pot. Bring to a boil, and then turn the heat to a simmer. Cover and cook for 50-60 minutes, stirring occasionally. Add more water if necessary. Serve warm, topped with fresh parsley.

Week #5 Snacks


Crab and Artichoke DipSnacks

Tortilla ChipsSnacks

Cucumber CoolerSnacks

Crisp Cucumber SalsaSnacks

Crab and Artichoke Dip

ingredients

Without any cream or cheese to speak of, this recipe is a lightened-up version of traditional crab dip. Crab is combined with artichokes and spinach to form a tasty treat that makes the perfect appetizer. The arrowroot powder acts as a starch, thickening the coconut milk mixture that binds the dip together. Serve with a side of vegetables or Paleo chips for dipping.

directionsservings 6-8 difficulty MEDIUM

1 16-oz. can lump crab meat, drained4 cups frozen spinach, thawed and drained12 oz. can artichoke hearts, drained 1 shallot, minced2 cloves garlic, minced1 14-oz. can coconut milk1 tbsp Paleo mustard 1 tsp lemon juice1/4 tsp freshly ground pepper1/4 tsp arrowroot powder1/4 cup almond flour1 tbsp coconut oil, for the pan

1. Preheat the oven to 350 degrees F. Heat the coconut oil in a skillet over medium heat. Add the shallots and sauté for 4-5 minutes. Stir in the garlic, coconut milk, mustard, lemon juice, pepper, and arrowroot powder. Cook together for 2 minutes, and then stir in the spinach and artichokes. Remove from heat and set aside.

2. Spray a small baking pan with coconut oil spray. Place crab onto the bottom of the pan. Cover with the spinach mixture. Sprinkle the top with almond flour. Bake for 25 minutes, and then turn the heat to broil and broil for 2-3 minutes until the top is golden brown.



Tortilla Chips Making my own homemade tortilla chips turned out to be easier than I hoped. These all-natural, homemade tortilla chips are an excellent healthy option to serve with dips. They could also be crumbled into taco salad, or just served as a side for a Mexican meal.

servings

ingredients1 cup almond flour1 egg white1/2 tsp salt1/2 tsp chili powder 1/2 tsp garlic powder1/2 tsp cumin1/4 tsp onion powder1/4 tsp paprika

3-4 difficulty EASY

directions1. Preheat the oven to 325 degrees F. In a large bowl, combine all of the ingredients together until they form an even dough.

2. Roll out the dough between two pieces of parchment paper, as thinly as possible. Remove the top layer of parchment paper. Cut the dough into desired shapes for chips.

3. Move the dough, with the parchment paper, onto a baking sheet. Bake for 11-13 minutes, until golden brown. Remove from the oven and let cool 5 minutes. Use a spatula to remove the chips from the paper. Serve with guacamole or salsa.


Cucumber CoolerThis is a perfect drink to cool you down during the hot summer months. The slightly slushy cooler is refreshing and brightened with a burst of lime. Adjust the levels of lime juice or honey for a more sour or sweet drink.

servings

ingredients1 large cucumber, seeded and partially peeled3/4 cup cold water3 cups ice 1/4 cup honeyJuice of 1/2 limeDash of salt

3-4 difficulty EASY

directions1. Combine all of the ingredients in a blender and blend until completely smooth. Taste and adjust seasonings according to preference.


Crisp Cucumber SalsaBrighten up your summer menu with this chilled cucumber salsa. Slightly creamy yet crunchy, one bite will have you addicted to the well-rounded flavor. Fresh herbs such as parsley or cilantro are optional add-ins.

servings 2 CUPS difficulty EASY

ingredients directions1 large cucumber, seeded and finely diced3 Roma tomatoes, seeded and finely diced1/4 red onion, finely diced1 jalapeno, seeded and diced1 clove garlic, minced2 tbsp Paleo mayonnaise2 tsp lime juice1/4 tsp chili powder1/4 tsp salt

1. Add the mayonnaise, lime juice, chili powder, and salt to a medium bowl. Add the remaining ingredients and toss to coat. Adjust seasonings to taste. If desired, refrigerate for 30 minutes before serving.

week 5 - amazon s3shopping list veggies butternut squash: 1 medium cabbage: 1 head carrots: 11...

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