week 8 - amazon s3 › ... › week8.pdfshopping list veggies baby spinach: 24oz broccoli: 1 head...

week 8RECIPES & PHOTOS BY REBECCA BOHL

COPYRIGHT 2015 PALEOGRUBS.COM

shopping listVeggiesBaby Spinach: 24ozBroccoli: 1 headBrussels Sprouts: 12ozButternut Squash: 1 mediumCarrots: 3Cauliflower: 3 large headsCherry Tomatoes: 1 pintGarlic: 2 headsGinger: 1 very small knobGreen Onions: 3Jalapeno: 1Kale: 1 large bunchMini Bell Peppers: 6-8Parsnips: 4Poblano Peppers: 4Red Bell Pepper: 1Red Onion: 2Sweet Potatoes: 5 large, 5 mediumTomatoes: 4 largeYellow Bell Pepper: 1Yellow Onion: 3 mediumZucchini: 6 medium

FruitsApple: 1 redAvocado: 2Banana: 1Cherries: 1 bagFresh OJ: 1 pintLemon: 2Lime: 2Orange: 1Plum: 1 small

Fresh HerbsCilantro: 1 bunchDill: 1 tspParsley: 1 tbsp

Meat & EggsAndouille Sausages: 32ozAni Tuna: 1 8oz steakBacon: 5 slicesChicken Breasts: 4Chorizo: 4ozEggs: 14 eggsGround Beef: 1.5 lbsGround Turkey: 1 lbSalmon: 2 6oz filetsShrimp: 1 lb medium shrimp, peeled and deveined

Spices & BakingAlmond FlourAlmond MealBaking PowderBaking SodaBlack PepperCayenne PepperChili PowderCinnamonCoconut FlourCuminCurry PowderDark ChocolateGround CorianderGround GingerNutmegPaprikaRed Pepper FlakesSeasoned Chili SaltSmoked PaprikaThymeTurmeric

Nuts & SeedsBlack Sesame Seeds: 1ozChia Seeds: .5ozPine Nuts (optional)Sesame Seeds: 1.5 oz

Oil & VinegarBalsamic VinegarCoconut OilSesame OilWalnut Oil

OtherAlmond ButterAlmond FlourAlmond MilkChicken Stock: 16ozCoconut AminosCoconut MilkDiced Tomatoes (fire roasted): 1 14.5oz canDiced Tomatoes: 1 14.5oz canGheeMaple SyrupPineapple Slices: 8oz canRaw HoneySalmon: 12oz cannedTahiniTomato Paste: 2ozVegetable Broth: 4ozWasabi Paste

Cinnamon Bun MuffinsBreakfast

Spicy Sweet Potato SoupLunch

Day #50

Pulled Pork Stuffed PeppersDinner

Copyright 2015 paleogrubs.comWeek #8


Cinnamon Bun MuffinsEnjoy these delicious swirled cinnamon bun muffins as a light breakfast during the holidays. A great substitute for heavy cinnamon rolls, these muffins are full of sweet cinnamon flavor. They come out of the oven light and fluffy, the perfect combination of almond and coconut flour. Though it may be hard to wait, let the muffins cool for 10 minutes before serving.

servings

ingredients1 cup almond flour2 tbsp coconut flour1/2 tsp baking soda1/4 tsp salt1/4 cup coconut oil, melted 1/4 cup honey3 eggs1 tsp vanilla extract

For the topping:2 tbsp honey2 tsp cinnamon1 tbsp coconut oil, melted

9 difficulty MEDIUM

directions1. Preheat the oven to 350 degrees F. Line a muffin tin with cups. Mix together the ingredients for the topping in a small bowl. Set aside.

2. Combine the almond flour, coconut flour, baking soda, and salt in a bowl and stir to combine. In a separate bowl, mix the coconut oil, honey, eggs, and vanilla with a hand blender. Add the dry ingredients into the wet and blend to combine.

3. Scoop 2 tablespoons of batter into each muffin cup. Drizzle a little of the topping mixture over each muffin, and then add another tablespoon of batter on top of that. The muffin cups should be about 3/4 of the way full. Drizzle the remaining topping mixture over the muffins and use a toothpick to swirl. Bake for 12-15 minutes, or until a toothpick inserted into the center comes out clean. Let cool on a wire rack for 10 minutes before serving.


Spicy Sweet Potato SoupThis sweet potato soup is a quick alternative to simmering stew for hours, and it still has a lot of flavor. All you need is cooked sweet potato for the base, and in a matter of minutes you can have a cozy, spicy soup. Chili powder and citrus add a nice pop of zest to the soup, served with silky avocado.

servings

ingredients2 large sweet potatoes 1/2 cup vegetable broth, or more for desired consistency1/2 cup almond milk 1/4 tsp salt1 tsp chili powder1/4 tsp cinnamonPinch of cayenne pepperDash of lime juiceFreshly ground black pepper, to taste

Garnish:1/2 diced avocadoDash of seasoned chili salt

2 difficulty EASY

directions1. Preheat the oven to 375 degrees F. Poke the sweet potatoes with a fork and place them on a baking sheet. Bake for 50 minutes or until soft. Remove from the oven and let cool.

2. Remove the potato skin, and place in a medium saucepan along with the broth. Bring to a boil and cook for 5 minutes. Add in the spices and adjust seasonings to taste.

3. Using an immersion blender, puree ingredients in the pot until smooth. (Alternatively, carefully transfer to a blender.) Stir in the almond milk and warm the soup to serve. Serve with avocado and chili salt.


Pulled Pork Stuffed PeppersStuffed peppers are a great way to use up any leftover pulled pork that you may have in your refrigerator or freezer. The pork is stirred together with cilantro, red onion, and jalapenos for a spicy and flavorful stuffing. Poblano peppers make an excellent base for the entire dish. Serve with your choice of guacamole or salsa.

servings

ingredients4 Poblano peppers3 cups cooked pulled pork (pg. 253)2 tbsp fresh cilantro, chopped1/4 small red onion, finely diced1/2 jalapeno, seeded and finely diced

2-3 difficulty MEDIUM

directions1. Preheat the oven to broil. Wash the peppers and place on a baking sheet. Broil until all of the sides are blackened, turning to rotate. Remove from the oven and allow to cool. Remove the stem, seeds, and blackened skin from the pepper. Cut down the center of the pepper to place the stuffing in.

2. Preheat the oven to 350 degrees F. In a small bowl, mix together the pulled pork, cilantro, onion, and jalapeno. Distribute the pork filling among the peppers. Fold the peppers around the filling and use toothpicks to secure closed. Place back on the baking sheet and bake for 15-20 minutes. Remove the toothpicks and serve warm.

Cherry Lime SmoothieBreakfast

Chorizo-Stuffed Mini PeppersLunch

Day #51

Salmon Baked in ParchamentDinner



Cherry Lime SmoothieThe combination of cherries and limes makes this smoothie tart and citrusy. This would make a deliciously refreshing smoothie for breakfast in the morning. Chia seeds are an optional add-in, but are highly recommended because of their high fiber and omega-3 content.

servings

ingredients1 cup cherries, pitted and halved1 small plum, pitted and quartered1/2 apple, peeled and diced3/4 cup almond milkJuice of 1 lime1/2 cup ice1 tbsp chia seeds

1-2 difficulty EASY

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


Chorizo-Stuffed Mini PeppersMiniature bell peppers can be stuffed with spicy chorizo for a flavorful, bite-sized appetizer or snack. The chorizo is cooked first with cauliflower rice before being added to the peppers and baked in the oven. Serve with a drizzle of lime to finish this unique and light dish.

servings

ingredients6-8 mini bell peppers4 oz. chorizo, casings removed 1 tsp extra virgin olive oil1/2 yellow onion, chopped 3 cloves garlic, minced 1 tsp paprika 1 tbsp tomato paste1/3 cup chicken stock2 cups cauliflower rice (pg. 386)1 tbsp cilantro, choppedSalt and pepper, to taste

4 difficulty MEDIUM

directions1. Preheat the oven to 350 degrees F. Coat a small baking dish with coconut oil spray. Cut the peppers in half, take off the stems and remove the seeds.

2. Heat one teaspoon of olive oil in a large pan over medium heat. Add the chorizo the pan and use a spoon to break into smaller pieces. Cook for 3-4 minutes until browned. Remove to a plate, reserving any grease in the pan. Set the chorizo aside.

3. Add the onion to the same pan and sauté for 3-4 minutes. Stir in the garlic, paprika, and a pinch of salt. Stir in the tomato paste and chicken stock and turn the heat down to low. Add the desired amount of cauliflower rice to the pan along with another pinch of salt. Cook for 5 minutes, stirring regularly. Stir in the chorizo and cook for 3-4 more minutes. Adjust salt and pepper to taste.

4. Place the bell peppers in the prepared baking dish and divide the meat mixture among them. Bake for 10-12 minutes. Serve warm sprinkled with cilantro.


Salmon Baked in ParchmentTender, flaky salmon is baked in a packet made out of parchment paper in this recipe. Parchment paper has lined many a baking sheet to make cleanup easier, but I am only just starting to discover its use for cooking ingredients as well. The ease of cleanup and the delicious recipes it has produced so far are definitely encouraging.

servings

ingredients2 6-oz. salmon fillets2 zucchini, halved lengthwise and thinly sliced1/4 red onion, thinly sliced1 tsp fresh dill, chopped2 slices lemon1 tbsp fresh lemon juiceExtra virgin olive oil, for drizzlingSalt and freshly ground pepper

2 difficulty MEDIUM

directions1. Preheat the oven to 350 degrees F. Prepare two large pieces of parchment paper by folding them in half to crease. Then open the papers and lay flat.

2. On one side of the crease, place half of the zucchini, red onion, dill, and one lemon slice. Drizzle with olive oil and sprinkle with salt and pepper. Place a salmon fillet on top and drizzle with the lemon juice. Season with salt and pepper. Repeat with the second piece of parchment paper and remaining ingredients.

3. Fold the parchment paper over the salmon to close, making a half-moon shape. Seal the open sides by folding small pleats in the paper. Place the parchment packets on a rimmed baking sheet and bake for 15-20 minutes until the salmon is opaque. Serve warm.

Egg Baked in TomatoBreakfast

Zucchini NoodlesLunch

Day #52

Pineapple Bacon BBQ BurgersDinner



Egg Baked in TomatoBaked tomatoes and eggs make a stunningly simple but delicious breakfast. The tops of the tomatoes are removed and the seeds scooped out before eggs are cracked into the middle. The tomatoes can be placed either in a ramekin for individual servings or all together in a greased baking dish.

servings

ingredients4 large tomatoes 4 eggs Salt and freshly ground black pepper, to taste1 tbsp fresh parsley, chopped

4 difficulty EASY

directions1. Preheat the oven to 425 degrees F. Slice off the top third of each tomato and set aside. Scoop the seeds out of each tomato to make room for the egg.

2. Grease four ramekins with coconut oil spray. Place one tomato into each, or in a baking dish depending on the size of the tomatoes. Crack an egg into each tomato and sprinkle with salt and pepper. Bake 12-15 minutes for soft yolks, or until desired doneness. Remove and top with fresh parsley. Serve warm.


Zucchini NoodlesThere are actually a lot of options out there for Paleo pasta or spaghetti, more than you might think at first. Spaghetti squash and zucchini seem to be the most popular choices when it comes to making noodles, and I can definitely understand why. They both are easily adaptable and taste great with a lot of different ingredients.

servings

ingredients4 medium zucchini1 pint cherry tomatoes3 tbsp pesto (pg. 137)Salt and freshly ground black pepper, to tasteExtra virgin olive oil (optional)Pine nuts, for topping (optional)

2 difficulty EASY

directions1. Use a julienne peeler to slice the zucchini into noodles, stopping when you reach the seeds. Set aside.

2. If roasting tomatoes, place onto a rimmed baking sheet and drizzle with olive oil. Sprinkle with salt and pepper and bake at 400 degrees F for 15-20 minutes.

3. Combine the zucchini noodles and pesto, tossing until well coated. Top with tomatoes and pine nuts to serve.

4. If cooking zucchini noodles, simply add to a skillet and sauté over medium heat for 4-5 minutes.


Pineapple Bacon BBQ BurgersAlso called Hawaiian burgers or Aloha burgers, plain beef burgers are elevated to the next level with a bit of pineapple and barbeque sauce. Slices of bacon add their own saltiness to the sweet combo. The barbeque sauce is mixed in to the burgers for extra juiciness and is also smothered on top of the burgers for a dinner that is finger-licking good.

servings

ingredients1.5 lbs. ground beef 2/3 cup Paleo barbeque sauce, divided (pg. 123)2 tbsp almond meal1/2 tsp salt1/4 tsp freshly ground pepper1 8-oz. can pineapple slices5 slices cooked bacon

5 difficulty EASY

1. In a large bowl, mix together 1/3 cup barbeque sauce, almond meal, salt, pepper, and 1 tablespoon of pineapple juice from the can. Add the ground beef and stir. Use your hands to form 5 burger patties.

2. Heat the grill to medium-high heat and cook the burgers for 4-5 minutes on each side until cooked through. To serve, top the burger patties with remaining barbeque sauce, bacon slices, and diced pineapple.

directions

French Toast with Blueberry SyrupBreakfast

Warm Kale SaladLunch

Day #53

JambalayaDinner



French Toast with Blueberry SyrupOne of my favorite breakfast items growing up was French toast. Huge fan, right here. However, after my decision to start eating healthier, I stopped having it completely. I didn’t realize then that eating healthy does not mean you have to give up the things you love. I mean, if a gluten-free diet such as Paleo has found a way to make bread, anything is possible.

servings

ingredients1 loaf Paleo bread (pg. 78)1/2 cup almond milk2 eggs1/2 tbsp vanilla1 tsp cinnamon

4 difficulty EASY

directions1. In a large bowl, whisk together the coconut milk, eggs, vanilla and cinnamon.

2. Heat a griddle or non-stick skillet to medium-high. Coat pan with coconut oil. Dip a slice of bread into the batter mixture to coat both sides, letting any excess drip off. Place the bread onto the pan and cook each side until slightly browned. Repeat with remaining bread. Serve warm.


Warm Kale SaladThe natural bitterness of kale is balanced out with the sweetness of roasted squash and caramelized onions in this recipe. The kale should be massaged with olive oil for 3-5 minutes to help soften the leaves, a small detail that makes a big difference in taste.

servings

ingredients1 large bunch kale, stems removed and chopped1 butternut squash, peeled, seeded, and cut into 1/2-inch cubes1 red onion, sliced thinly4 parsnips, peeled and cut into 1/2-inch pieces5 tbsp extra virgin olive oil, divided1/2 tbsp ghee2 tbsp balsamic vinegar2 tsp Paleo mustard (pg. 146)Salt and pepper, to taste

6 difficulty MEDIUM

directions1. Preheat the oven to 400 degrees F. Heat one tablespoon of olive oil and the ghee in a skillet over medium heat. Add the red onion and sprinkle with salt. Cook on low heat for 30-40 minutes, stirring regularly, until dark brown and caramelized.

2. Meanwhile, in a large bowl, combine the butternut squash, parsnips, and 3 tablespoons of olive oil. Mix everything together to coat. Spread the mixture out onto a rimmed baking sheet and sprinkle with salt and pepper. Bake for 25-35 minutes until soft, stirring occasionally.

3. Place the kale in a large bowl. Add one tablespoon of olive oil to the kale and massage the leaves until dark green and soft. Add the balsamic vinegar and mustard and toss well.

4. To assemble, add the roasted squash, parsnips, and caramelized onions to the kale salad. Add salt and pepper to taste.


JambalayaThis recipe is a Paleo twist on the classic Louisiana Creole dish. Jambalaya is great for serving to a crowd or for making in large batches of at the beginning of the work week. Cauliflower is substituted here for the traditional choice of rice. Everything is simmered together in one pot for a deliciously spicy meal.

servings

ingredients1 tbsp extra virgin olive oil8 oz. Andouille sausage, diced1/2 red bell pepper, diced1/2 yellow bell pepper, diced4 cloves garlic, minced1/2 medium onion, diced1 14.5-oz. can fire-roasted tomatoes1 tbsp smoked paprika1 tsp dried thyme1 tsp cuminDash of cayenne pepper1 1/2 cups chicken broth1 large head of cauliflower, coarsely chopped1 lb. medium shrimp, peeled and deveinedSalt and pepper, to tasteFresh cilantro, for garnish

4-6 difficulty EASY

directions1. Heat the olive oil in a Dutch oven or heavy-bottomed saucepan. Add the Andouille sausages and cook for 4-5 minutes until lightly browned. Add the red and yellow peppers, garlic, and onion and stir. Cook for 4 minutes until softened.

2. Stir in the tomatoes and spices. Pour in the chicken stock and bring to a boil. Once boiling, turn the heat down and simmer for 20 minutes.

3. Meanwhile, place the cauliflower into a food processor and pulse until it is reduced to the size of rice grains.

4. Mix in the cauliflower rice to the jambalaya, starting with half of the rice and adding more depending on preference. Simmer for 12-15 minutes until tender. Add the shrimp and cook everything for 5-7 minutes until the shrimp are opaque. Season to taste with salt and pepper. Serve hot, garnished with fresh cilantro.

Death By Chocolate SmoothieBreakfast

Salmon CakesLunch

Day #54

Curried Coconut Rice with SausageDinner



Death by Chocolate SmoothieThis decadent and thick smoothie is composed of three forms of chocolate. Avocado is added to lend a silky texture to the smoothie. This rich treat makes a great dessert as well.

servings

ingredients1 small ripe avocado2 tbsp unsweetened dark cocoa powder1 1/2 oz. dark chocolate1-2 cups chocolate almond milk1 tbsp honeyPinch of salt1/2 frozen banana

1 difficulty EASY

directions1. Melt the chocolate in the microwave. In a large cup (if using an immersion blender) or a blender, combine ingredients and blend until smooth. Add more almond milk if necessary to reach desired consistency. Serve immediately.


Salmon CakesAdd some omega-3s into your diet with these tasty salmon cakes. Perfect for an easy lunch or dinner, simply mix the salmon in a bowl with the other ingredients and bake. You can also sear the cakes on the stove to achieve the rich golden color if desired. Serve with a squeeze of lemon or a dollop of spicy mustard.

servings

ingredients12 oz. canned salmon3 egg yolks1 tsp freshly ground pepper1/2 tsp salt1/2 tsp smoked paprikaPinch of chili powder1 clove garlic, minced1/4 yellow onion, finely diced1-2 tbsp coconut oil, for the pan

8 difficulty EASY

directions1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. In a large bowl, mix together all of the ingredients except the coconut oil.

2. Use your hands to shape the salmon mixture into patties and place onto the baking sheet. Bake for 12-15 minutes, and then remove from the oven.

3. If desired, heat the coconut oil in a large skillet over medium-high heat. Sear the cakes for 1-2 minutes per side until golden brown.


Curried Coconut Rice with SausageThis recipe is a wonderful yet easy way to add some interest to cauliflower rice. It takes a simple ingredient and transforms it into a complete and flavorful meal. Cauliflower rice is cooked with coconut milk and Indian spices, then topped with crispy sausage and wilted spinach for a delicious dinner.

servings

ingredients1 head of cauliflower, coarsely chopped1 tbsp coconut oilSalt, to taste1 medium yellow onion, diced1 tsp ground ginger1 tsp turmeric1/2 tsp curry powder 1/2 tsp ground coriander1 cup coconut milk3 cups fresh spinach8 oz. Andouille sausage2 green onions, chopped

4 difficulty EASY

directions1. Place the cauliflower into a food processor and pulse until reduced to the size of rice grains. Set aside.

2. Heat the coconut oil in a nonstick skillet over medium heat. Add the onion and sauté for 4-5 minutes until soft. Stir in the ginger, turmeric, curry powder, and coriander. Stir in the cauliflower and season with salt and pepper to taste. Pour in the coconut milk and cover. Simmer for 7-10 minutes until the cauliflower is soft, stirring regularly. Remove the lid and stir in the spinach to wilt.

3. Meanwhile, brown the sausage in a separate skillet over medium-high heat. Serve over the curried cauliflower and garnish with green onions.

Sweet Potato PancakesBreakfast

Orange ChickenLunch

Day #55

Seared Tuna with Sesame SeedsDinner



Sweet Potato PancakesSweet potatoes are nutrient-packed little powerhouses that are versatile enough to eat with any meal. This pancake recipe is made with mashed sweet potatoes, egg, almond butter, and coconut milk. The mashed sweet potato adds heartiness to the pancakes, and keeps them from drying out.

servings

ingredients2 eggs1 1/2 cups mashed sweet potato (about 1 large potato)1/4 cup almond butter1/2 cup coconut milk1 tsp baking soda1 tsp baking powder2 tsp cinnamon1/4 tsp nutmeg1/2 tsp saltCoconut oil, for frying

10 difficulty EASY

directions1. Add all of the ingredients to a blender or food processor and blend thoroughly.Test the batter to see if it will run off a spoon. If it’s too thick, add more coconut milk until it is the right consistency.

2. Heat a griddle or non-stick skillet to medium heat. Coat pan with coconut oil. Pour 1/4 cup of batter onto the pan. Cook 4-5 minutes until the top starts to bubble and the bottom is cooked through, and then flip. Cook for another 3-4 minutes until lightly browned. Repeat with remaining batter. Serve warm.


Orange ChickenThis recipe is a lightened-up version of traditional Chinese orange chicken. Even though this version is healthier, it is still bursting with flavor. Instead of being fried the chicken is simply pan-seared and mixed with a sweet, bold sauce. Serve with a side of broccoli and cauliflower rice.

servings

ingredients4 boneless skinless chicken breasts, cut into 1-inch pieces1 tbsp coconut oil1/4 cup chicken stock1/4 cup fresh orange juice1 tbsp orange zest3 tbsp maple syrup3 tbsp coconut aminos2 cloves garlic, minced1/4 tsp ground gingerPinch of red pepper flakes1 tsp sesame seeds

4 difficulty MEDIUM

directions1. Melt the coconut oil in a skillet over medium heat. Add the chicken and sauté for 8-10 minutes, until cooked through. Remove from the pan and set aside.

2. In a small bowl, stir together the chicken stock, orange zest and juice, maple syrup, coconut aminos, garlic, ginger, and red pepper flakes. Add to the same pan used for the chicken and reduce the heat to low. Cook, stirring often, until the sauce reduces and thickens enough to coat the back of a spoon. Add the chicken back into the skillet and stir. Serve warm sprinkled with sesame seeds.


Seared Tuna with Sesame SeedsThis light and refreshing tuna recipe adds healthy Omega-3s and protein into your diet. Ahi tuna is crusted in wasabi and sesame seeds and then flash-seared on the stove. If the sesame seeds start to turn dark brown, turn down the heat so they do not burn. To serve, drizzle the tuna with the sweet ginger sauce and plate alongside a mixed green salad.

servings

ingredients2 tbsp black sesame seeds2 tbsp white sesame seeds1 8-oz. ahi tuna steak1 tsp wasabi paste1 tbsp coconut oilSalt and pepper

For the sauce:2 tbsp orange juice1 tbsp coconut aminos 2 tsp sesame oil1 tsp fresh ginger, gratedSalt and pepper, to taste

2 difficulty MEDIUM

directions1. Place the sesame seeds into a shallow bowl. Pat the fish dry with a paper towel. Rub a small amount of wasabi on both sides of the fish and season generously with salt and pepper. Lay the tuna on the sesame seeds, turning to evenly coat.

2. Melt the coconut oil in a large skillet over medium-high heat. Once hot, add the tuna to the pan. Cook for 2 minutes per side. Remove from heat.

3. Whisk together the orange juice, coconut aminos, sesame oil, ginger, and salt and pepper to taste. Thinly slice the tuna and drizzle with ginger sauce to serve.

Andouille Breakfast HashBreakfast

Winter Vegetable SaladLunch

Day #56

Sweet Potato, Kale and Turkey ChiliDinner



Andouille Breakfast HashThis hash can be made in a large batch and then eaten throughout the week, or it can serve a breakfast crowd. The potatoes are first boiled and then roasted with the sausage to get crispy. Any kind of your favorite sausage could be substituted in the hash.

servings

ingredients3 sweet potatoes, peeled and diced1 tsp smoked paprika1/2 tsp salt3 tbsp extra virgin olive oil2 Andouille sausages, slicedFried eggs, optional

3 difficulty MEDIUM

directions1. Placed the diced potatoes in a pot of cold water and bring to a boil. Cook over medium-high heat, stirring occasionally, for 15-20 minutes, until the potatoes are very soft.

2. Preheat the oven to 400 degrees F. Drain the potatoes once they are done cooking and toss with paprika, salt, and olive oil. Spread out the potatoes on a rimmed baking sheet and bake for 10 minutes.

3. Remove the potatoes from the oven and stir. Add the Andouille pieces to the potatoes and bake an additional 20-25 minutes, until the potatoes are crispy. Serve warm. Top with fried eggs, if desired.


Winter Vegetable SaladThis recipe is a wonderful option for adding more vegetables into your diet during the long winter months. Roasting the vegetables in the oven caramelizes them while also softening them. After roasting, the veggies are mixed with a light dressing to brighten the flavor.

servings

ingredients12 oz. Brussels sprouts, trimmed and halved 2 sweet potatoes, peeled and cubed 1 head cauliflower, cut into florets1 head broccoli, cut into florets2 tbsp extra virgin olive oil1/2 tsp salt1/4 cup lime juice1 tbsp tahini1/4 cup walnut oilBlack pepper, to taste

6 difficulty EASY

directions1. Preheat the oven to 400 degrees F. Place the cauliflower and broccoli on one baking sheet. (Bake in batches if the pan is overcrowded.) Place the sweet potatoes and Brussels sprouts on separate baking sheets. Drizzle everything with olive oil, sprinkle with salt, and toss to coat. Bake for 15 minutes, turning once. Remove the Brussels sprouts and continue baking the other vegetables for 10-15 more minutes until tender.

2. While the vegetables are baking, place the lime juice and tahini in a small bowl, whisking until smooth. Slowly add the walnut oil, whisking to combine.

3. Once the vegetables are done roasting, place in a large bowl and add the dressing. Toss well to coat and season to taste with salt and pepper. Serve warm.


Sweet Potato, Kale and Turkey ChiliCozy up to a bowl of this steaming chili, a hearty and healthy option for your everyday meals. Typically, chili takes a lot of time to simmer, but this recipe can be made on the stovetop in about an hour and it still develops great flavor. Sweet potato, kale, and turkey create this quick and easy meal.

servings

ingredients1 lb. ground turkey1/2 tsp salt, plus more to taste1/2 cup onion, chopped3 carrots, peeled and chopped3 cloves garlic, minced2 medium sweet potatoes, peeled and cubed1 14.5-oz. can diced tomatoes3/4 cup chicken broth1/2 tsp cumin1/2 tsp chili powder1/4 tsp smoked paprika1 cup chopped kale Fresh cilantro, for garnish

4-5 difficulty MEDIUM

directions1. In a large skillet, cook the turkey over medium-high heat until browned, breaking up into small pieces with a spatula. Season with salt. Add the onion, carrots, and garlic to the pan and cook for 2-3 minutes, stirring often.

2. Add the sweet potatoes, tomatoes, broth, cumin, chili powder, and paprika to the pan and stir. Bring to a simmer and cover. Cook for 30-40 minutes until the potatoes are soft, stirring occasionally. Adjust salt to taste. Stir in the kale and cooked until wilted. Serve warm, garnished with fresh cilantro.

Week #8 Snacks

Energy BarsSnacks

Homemade Baked Banana ChipsSnacks

Spicy Roasted PepitasSnacks

Stuffed DatesSnacks



Energy BarsAs a big fan of hiking, I am always on the lookout for different grab-and-go snacks that I can take with me on trips. Usually energy bars can get pricey. Then I found out that you can make something just as tasty, at home, without cooking, for much less. No kidding!

servings

ingredients1 cup almonds1 cup dried cranberries1 cup pitted dates1 tbsp unsweetened coconut flakes1/4 cup mini dark chocolate chips

8 difficulty EASY

directions1. Combine all of the ingredients in a blender or food processor. Pulse a few times to break everything up. Then blend continuously until the ingredients have broken down and start to clump together into a ball.

2. Using a spatula to scrape down the sides, turn out the mixture onto a piece of wax paper or plastic wrap. Press into an even square and chill, wrapped, for at least an hour. Cut into desired size of bars, wrapping each bar in plastic wrap to store in the fridge.


Homemade Baked Banana ChipsHealthy, homemade snacks such as these banana chips can be quite easy to make. All it takes is a little time. Homemade banana chips tend to be slightly chewier than crisp, but they will also harden more as they cool. These would go perfectly with a batch of homemade granola, or as a lunchbox snack.

servings

ingredients2 bananas 2-3 tbsp lemon juice

1-2 difficulty EASY

directions1. Preheat the oven to 200 degrees F. Prepare two baking sheets with coconut oil spray.

2. Slice the bananas into pieces 1/8-inch thick. Dip each slice in the lemon juice and place onto the baking sheets in a single even layer. Bake for 1-3 hours, carefully flipping once, until mostly crisp. Place on a wire rack to cool completely. Store in a Ziploc bag or glass container.


Spicy Roasted PepitasPepitas, or shelled pumpkin seeds, are a delicious Halloween snack. The seeds are tossed with olive oil and then sprinkled with chili powder, cumin, salt and a pinch of cayenne. You can really use any of your favorite spice combinations to season the seeds. They make a wonderful and healthy treat, easy to prepare and perfect for snacking.

servings

ingredients2 cups pepitas1 tbsp extra virgin olive oil2 tsp chili powder1/2 tsp cumin1/2 tsp sea saltPinch of cayenne

2 CUPS difficulty EASY

directions1. Preheat the oven to 350 degrees F. Line a rimmed baking sheet with foil. Place the pumpkin seeds into a bowl. Drizzle with olive oil and toss. Add the seasonings to taste and stir to evenly coat.

2. Place the seeds on the baking sheet and roast for 20-25 minutes or until lightly browned, stirring regularly. Let cool before serving.


Stuffed DatesDates are stuffed with a mixture of pistachios and coconut flakes for this satisfying snack. Dates are naturally very sweet, so in this recipe they are balanced with salty pistachios and cinnamon. This makes a perfect snack to please any sweet tooth, and leftovers can be stored in the refrigerator for up to a week.

servings

ingredients1/2 cup pistachios, shells removed1/4 cup unsweetened coconut flakes2 tbsp water1/2 tsp cinnamonDash of vanilla15 Medjool dates, pitted

15 difficulty EASY

directions1. Place the pistachios, coconut flakes, water, cinnamon, and vanilla into a blender or food processor. Pulse until a paste forms. Scrape down the sides with a spatula and remove to a small bowl.

2. Place approximately one teaspoon of the pistachio mixture into each date. Serve immediately.

week 8 - amazon s3 › ... › week8.pdfshopping list veggies baby spinach: 24oz broccoli: 1 head...

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