week 3 - Amazon Simple Storage Service · This Southwestern breakfast bowl is a hearty and healthy Paleo option for the first meal of the day

week 3RECIPES & PHOTOS BY REBECCA BOHL

COPYRIGHT 2015 PALEOGRUBS.COM

shopping listVeggiesAsparagus: 1 lbBroccoli: 1 headButternut Squash: 1 medium, 1 smallButton Mushrooms: 10 ozCarrots: 6 largeCauliflower: ½ headCelery: 4 stalksCherry Tomatoes: 36 ozGarlic: 2 headsGinger: 1 small knobGreen Bell Pepper: 1Green Onions: ¼ cupJalapeno: 1Lettuce (romaine): 1 headRed Bell Pepper: 1 ½Red Onions: 2 mediumShallots: 2Spaghetti Squash: 1 mediumSpinach: 128 ozSweet Potatoes: 7 largeTomato (roma): 1 largeYellow Onion: 1 large, 1 small, 1 mediumZucchini: 2 small

FruitsAvocado: 1 ½Bananas: 5Fresh OJ: 1 small containerKiwi: 1Lemons: 2Lime: 1Mango: 2Strawberries: 1 carton

Fresh HerbsCilantro: 2 tbspParsley: 1 bunchRosemary: 3 tbspThyme: 1 small bunch

FrozenBanana: 1Green Peas: 1 bagPineapple Slices: ¼ cup

Meat & EggsBacon: 2 stripsCenter Cut Pork Chops: 2 6-ozChicken (shredded): 2 cupsChicken Breast: 4 ½ lbsEgg whites: 24 or 1 tall cartonEggs: 16 eggsFlank Steak: 1 lbHaddock: 4 6-oz filletsItalian Sausages: 2Shrimp: 1 lb peeled and deveinedSirloin: 1 ½ lbsTilapia: 2 fillets

Spices & BakingAllspiceAlmond Meal: 4 ozArrowroot Flour: 1 tspArrowroot PowderBaking SodaCayenne PepperCelery SaltCelery SaltChili PowderCinnamonClovesCocoa Powder: 1.5 ozCoconut Flour: 10 ozCorianderDark Chocolate Chips: 4 ozDark Chocolate: 3 ozGarlic PowderNutmegNutmegOreganoParsleyPeppermint OilTarragonThymeUnsweetened Coconut Flakes: 4 ozVanilla

Nuts & SeedsCashews: 4 ozChia Seeds: 1 ozPine Nuts: 2.5 oz

Oil & VinegarApple Cider VinegarCoconut AminosCoconut OilRed White VinegarSesame OilWhite Wine Vinegar

OtherAlmond ButterAlmond Milk: 26 ozBlack Olives: 3 oz Chicken Broth: 32 ozCoconut Milk: 2 cansGheeHoney

Chocolate Swirl Banana BreadBreakfast

Pesto Chicken SaladLunch

Day #15

Baked Coconut ShrimpDinner

Copyright 2015 paleogrubs.comWeek #3


Chocolate Swirl Banana BreadRegular banana bread becomes an extra special treat with the addition of dark chocolate. The bread makes an excellent breakfast with some coffee or tea, or you can enjoy it as your afternoon snack. One thing is for sure – a loaf of this delicious chocolate swirl banana bread won’t last long!

servings

ingredients4 ripe bananas, mashed 4 eggs1/2 cup almond butter5 tbsp coconut oil, divided1 tsp vanilla1/2 cup coconut flour1 tbsp cinnamon1 tsp baking soda1/4 tsp salt3 oz. dark chocolate

1 LOAF difficulty MEDIUM

directions1. Preheat the oven to 350 degrees F. Line a regular loaf pan with parchment paper. In a large bowl, add the bananas, eggs, almond butter, 4 tablespoons of coconut oil, and vanilla. Use a hand blender to combine well.

2. Add in the coconut flour, cinnamon, baking soda, and salt. Blend into the wet mixture, scraping down the sides with a spatula.

3. Melt the chocolate in a bowl in the microwave along with the remaining tablespoon of coconut oil. Stir to combine.

4. Pour the bread batter into the loaf pan. Top with the melted chocolate and use a knife to swirl the chocolate into the batter. Bake for 50-60 minutes, until a toothpick inserted into the center comes out clean. Place the bread on a cooling rack and allow to slightly cool before slicing, about 15 minutes.


Pesto Chicken SaladThis pesto chicken salad is a less common preparation of chicken salad but is every bit as delicious. The chicken can be enjoyed completely on its own, or you can get an extra dose of leafy greens into your day by using chard or lettuce for a wrap. Top with toasted pine nuts for added richness and texture.

servings

ingredients4 boneless skinless chicken breasts1-2 cups Roasted Garlic and Basil Pesto (see Condiments section)3 tbsp pine nuts, toasted Salt and pepper, to taste

4-5 difficulty EASY

directions1. Preheat oven to 400 degrees F. Sprinkle the chicken with salt and pepper and lay on a baking sheet. Bake for 30-40 minutes, until cooked through and the juices run clear.

2. Allow the chicken to cool and then cut into small cubes. Toss the chicken with the pesto, adding more pesto if necessary to coat. Serve topped with pine nuts, either warm or chilled.


Baked Coconut ShrimpHealthier than the pan-fried version, baked coconut shrimp is easy to put together and cooks in only 15 minutes. Shrimp is covered in coconut flour and shredded coconut flakes for a sweet and crispy entree. Serve with a side salad or slaw.

servings

ingredients1 lb. raw shrimp, peeled and deveined1/2 cup unsweetened coconut flakes1/4 cup coconut flour2 tsp chili powder1/2 tsp cayenne pepperZest of half a lime2 egg whites, beaten

3-4 difficulty EASY

directions1. Preheat the oven to 325 degrees F. Prepare a baking sheet with coconut oil spray. Combine the coconut flakes, coconut flour, chili powder, cayenne, and lime zest together in a small bowl.

2. Dip the shrimp in the egg whites and then dredge in the coconut flake mixture. Place on the baking sheet. Bake for 15-20 minutes, turning once, until golden brown.

Southwestern Breakfast BowlBreakfast

Chicken BBQ KabobsLunch

Day #16

Squash GratinDinner



Southwestern Breakfast BowlThis Southwestern breakfast bowl is a hearty and healthy Paleo option for the first meal of the day. People with large appetites will also be grateful for this filling dish, which keeps you fuller, longer. Pile on the veggies and eggs to make a quick and easy heaping breakfast bowl that is packed with nutrients and flavor.

servings

ingredients2 large sweet potatoes, peeled and dicedExtra virgin olive oil, for drizzlingSalt and pepper, to taste1 tsp chili powder2 strips bacon1/2 medium yellow onion, diced1/2 green bell pepper, diced1/2 red bell pepper, diced1 small jalapeno, seeded and diced2-3 cups fresh spinach2 eggs1 tsp ghee1 avocado, pitted and diced, optional

2 difficulty EASY

directions1. Preheat the oven to 375 degrees F. Place the diced sweet potatoes on a rimmed baking sheet and drizzle with olive oil. Sprinkle with salt, pepper, and chili powder. Bake for 15-20 minutes, turning once.

2. Meanwhile, cook the bacon in a skillet over medium heat. Remove to a paper towel-lined plate and crumble. Add the onion, bell peppers, and jalapeno to the skillet and sauté for 5-6 minutes until soft. Lastly add in the spinach and cook until wilted.

3. In a separate skillet, melt the ghee. Cook the eggs to desired doneness, seasoning with salt and pepper.

4. To assemble, divide the sweet potatoes between two bowls. Top with the veggie mixture, followed by the egg, crumbled bacon, and avocado if using.


Chicken BBQ KabobsThese are simple yet flavorful chicken kabobs brushed with barbeque sauce. Kabobs are easy and versatile to make, and don’t take long to cook on the grill. The chicken is prepared in a simple marinade and then slathered with barbeque sauce for grilling. Pair it with vegetables of your choice for a tasty and tangy dinner.

servings

ingredients1 lb. boneless skinless chicken breasts, cut into 1-inch pieces1/2 red onion, chopped1/2 red bell pepper, chopped1/2 cup Paleo barbeque sauce

For the marinade:2 tbsp extra virgin olive oil1/2 tsp garlic powder1/2 tsp chili powder1/2 tsp dried parsleySalt and pepper, to taste

4-5 difficulty EASY

directions1. Stir the marinade ingredients together in a shallow bowl. Sprinkle the chicken with salt and pepper and place into the marinade. Let marinate 30-60 minutes in the refrigerator. 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 peppers alternately onto the skewers. Brush the chicken generously with barbeque sauce. Grill the kabobs for approximately 8-10 minutes, turning and brushing occasionally with sauce, until the chicken reaches desired doneness.


Squash GratinThis rich vegetable casserole is a dish that just about everyone will love. Butternut squash slices are layered with a creamy cauliflower sauce for a healthier version of gratin that skips the dairy.

servings

ingredients1 medium butternut squash, peeled, seeded, and diced1 large sweet potato, peeled and thinly sliced6 cups fresh spinach1 tbsp extra virgin olive oil2 large shallots, diced4 cloves garlic, choppedSalt and pepper, to tastePinch of nutmeg

For the sauce:1/2 head of cauliflower, cut into florets 1 cup almond milk1/2 cup chicken stock1/2 tsp salt1/2 tsp freshly ground pepper1/4 tsp nutmeg

6-8 difficulty MEDIUM

directions1. Preheat the oven to 375 degrees F. To make the cream sauce, 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 the pot. Add the almond milk, stock, nutmeg, salt, and pepper to the pot. Use an immersion blender or food processor to combine the ingredients until smooth. Set aside.

2. Meanwhile, bring a separate pot of water to a boil. Add the butternut squash and cook for 4 minutes. Drain and set aside.

3. Heat the oil in a small pan over medium heat. Add the shallots and garlic and cook for 4-5 minutes until soft. Stir in the spinach to wilt. Season with salt and pepper.

4. To assemble, grease a large baking dish with coconut oil spray. Spoon a thin layer of the cream sauce over the bottom of the pan. Arrange a layer of half of the butternut squash. Top with half of the spinach mixture, and then all of the sliced sweet potato. Drizzle with the cream sauce. Add the remaining half of the spinach, followed by the rest of the butternut squash. Drizzle the rest of the cream sauce over the top. Sprinkle with salt, pepper, and nutmeg. Bake for 50-60 minutes until browned. Allow to cool for 10 minutes before serving.

Kiwi Pineapple SmoothieBreakfast

Twice-Baked Sweet PotatoesLunch

Day #17

Beef and Broccoli Stir FryDinner



Kiwi Pineapple SmoothieStart off your morning right with this vibrant green smoothie. The bright flavors of the kiwi, pineapple and orange create a refreshing blended drink. Use coconut cream skimmed from the top of a refrigerated can of coconut milk for a creamier smoothie.

servings

ingredients1 cup fresh spinach1 kiwi, sliced1/2 banana1/4 cup canned coconut milk1/4 cup frozen pineapple slices2 tbsp fresh orange juice1 tbsp chia seeds

1 difficulty EASY

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


Twice-Baked Sweet PotatoesThe silky cinnamon cashew filling to these twice-baked sweet potatoes is a perfect addition for any meal. More fancy than a regular baked potato, these twice-baked potatoes will help to elevate your dinner to the next level. The creamy filling adds just the right amount of sweetness without using any sugar.

servings

ingredients2 large sweet potatoes1/2 cup cashews, soaked in water for at least 1 hour1/4 cup almond milk 1/2 tsp vanilla2 tsp honey1 tsp cinnamonPinch of nutmegSalt and freshly ground black pepper, to tasteFresh thyme, for garnish

2 difficulty MEDIUM

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

2. Drain the soaked cashews and place in a blender. Blend until finely ground. Add almond milk, vanilla, honey, cinnamon, and nutmeg and process until creamy.

3. Once the potatoes are cool enough to handle, slice them down the middle and carefully scoop out the flesh, placing into the blender. Leave a thin layer of sweet potato on the inside of the skin to hold it up. Blend the sweet potato filling with the cashew mixture until completely combined. Season with salt and pepper to taste.

4. Carefully add the filling back into the potato skins and bake for an additional 15 minutes. Remove potatoes from oven and top with fresh thyme to serve.


Beef and Broccoli Stir FryMaking stir fry can be intimidating, with the long list of ingredients and lengthy instructions. But once the sauce is whisked together and the preparation is done, stir fry usually cooks in a matter of minutes. The bulk of the time is spent on the prep instead of the actual cooking. It is definitely worth trying to see how simple it can be.

servings

ingredients1.5 lbs. sirloin, thinly sliced 4 tbsp coconut aminos, divided4 tbsp red wine vinegar, divided3 tbsp chicken broth 4 cloves garlic, minced1 tsp arrowroot flour1 tsp honey1 tbsp ginger, minced1/2 tsp sesame oil1 head broccoli, cut into florets4 carrots, diagonally sliced 3 tbsp coconut oil, divided


1. Place the sirloin in a small bowl with one tablespoon each of red wine vinegar and coconut aminos and toss to coat. Let marinate for 15 minutes at room temperature.

2. Meanwhile, whisk together 3 tablespoons each red wine vinegar, coconut aminos, and chicken broth. Stir in the garlic, ginger, arrowroot, honey, and sesame oil. Prepare a separate small bowl with 1 tablespoon of water and set it next to the stove along with the garlic sauce.

3. Melt 2 tablespoons of coconut oil in a large skillet over medium heat. Place the steak in the skillet in a single layer. The meat should sizzle; otherwise the pan is not hot enough. Cook for 1-2 minutes per side to brown, and then transfer to a bowl.

4. Add the remaining tablespoon of coconut oil to the skillet. Stir in the broccoli and carrots, cooking for 2 minutes. Add the water to the skillet and cover with a lid. Let cook for 2-3 minutes, then remove the lid and cook until all of the water has evaporated.

5. Add the garlic mixture to the vegetables and stir to coat. Add the beef back into the pan and toss until the sauce thickens and everything is well coated. Serve immediately.

directions

Breakfast Sweet Potato HashBreakfast

Spring Asparagus with SquashLunch

Day #18

“Cheesy” Chicken CasseroleDinner



Breakfast Sweet Potato HashI have written before about how much I like breakfast foods, and they are usually savory, except for the occasional pancakes. I find that savory breakfasts keep me fuller longer. They’re more nourishing than fluffy pancakes or waffles. This sweet potato hash with sausage, caramelized onions, and eggs is a great way to start the day off right.

servings

ingredients1 large onion, sliced3 tbsp olive oil, divided1/2 tbsp ghee2 Italian sausages, diced2 sweet potatoes3 tbsp fresh rosemarySalt and freshly ground black pepper, to taste3 eggs

4 difficulty MEDIUM

directions1. Preheat the oven to 425 degrees F. Line a baking sweet with parchment paper. Heat one tablespoon of olive oil and the ghee in a skillet over medium heat. Add the onions and sprinkle with salt. Cook on low heat for 30-40 minutes, until dark brown and caramelized.

2. Meanwhile, peel the sweet potatoes and chop into bite-size pieces. Place into a large bowl with the remaining two tablespoons of olive oil and rosemary.

3. In a separate skillet, cook the sausages until browned. Add the cooked onions and sausages to the bowl with the sweet potatoes and toss. Season with salt and pepper.

4. Spread out the sweet potato mixture evenly onto the prepared baking sheet. Roast for 30-35 minutes until the potatoes are soft and browned. Either refrigerate overnight at this point or proceed to the next step.

5. Place the sweet potato hash into a cast iron skillet and make three small wells to crack the eggs into. Crack eggs into the skillet and season lightly with salt and pepper. Bake for 15-18 minutes at 425 degrees F until the eggs are set.


Spring Asparagus with SquashSpring and winter produce are combined for this light recipe that makes a tasty lunch. Spring asparagus, spaghetti squash, and garlic are all roasted together in the oven to form the base of the dish. Lemon brings brightness and acidity to the plate, while pine nuts add their own richness.

servings

ingredients1 medium spaghetti squash Extra virgin olive oil1 lb. fresh asparagusZest of 1/2 lemonJuice of 1/2 lemon3 cloves garlic, unpeeled1 tsp fresh thyme leavesSalt and pepper2 tbsp pine nuts, toasted

4 difficulty MEDIUM

directions1. Preheat the oven to 400 degrees F. Trim the ends of the asparagus. In a large bowl, stir together the lemon zest, lemon juice, thyme, and salt and pepper to taste. Set aside.

2. Place the squash in the microwave for 3-4 minutes to soften. Using a sharp knife, 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 35 minutes.

3. Meanwhile, peel away the outer layers of the garlic cloves, and then cut off the very top of the cloves to expose the garlic. Place the cloves in aluminum foil and drizzle with olive oil. Seal the foil around the garlic and place in the oven to bake with the squash.

4. After the squash has been roasting for 35 minutes, add the asparagus to the same baking sheet and remove the garlic from the oven. Return the baking sheet to the oven and bake for 10-15 minutes more, until you can poke the squash easily with a fork and the asparagus is bright green.

5. Allow the garlic to cool, and then squeeze the roasted garlic cloves out of the skin. Add to the bowl with the lemon juice. Once the squash is done baking, let cool until you can handle it safely. Then scrape the insides with a fork to shred the squash into strands. Transfer the squash and asparagus to the bowl with the lemon and garlic. Mix well, seasoning to taste with salt and pepper. Drizzle with olive oil and top with pine nuts to serve.


“Cheesy” Chicken CasseroleDon’t let the pictures fool you. This casserole is actually dairy-free, but still wonderfully creamy. The secret weapon in this recipe is mashed butternut squash, which gives the dish its creamy texture and golden color. The coconut milk lends silkiness to the butternut squash without overpowering the taste.

servings

ingredients2 cups shredded cooked chicken 1 1/2 cups cooked butternut squash (about 1 small squash)1/2 cup coconut cream, skimmed from the top of a can of coconut milk1/4 cup coconut oil, melted1 heaping cup green peas, thawed1 tbsp apple cider vinegar1/2 tsp salt1/2 tsp oregano1/2 tsp thyme1 tbsp fresh parsley, for garnish


directions1. In a large bowl, mash the butternut squash. Stir in the coconut cream, oil, vinegar, salt, oregano, and thyme. Once everything is combined, add in the shredded chicken and peas.

2. Place the mixture into a large saucepan and cook over medium heat for 5-8 minutes, until the peas are cooked and squash is creamy. Top with fresh parsley and serve warm.

Chocolate Peppermint PancakesBreakfast

Flank Steak with Tomato SaladLunch

Day #19

Baked HaddockDinner



Chocolate Peppermint PancakesChocolate and peppermint make a great combination, especially around the holidays. These pancakes are very rich and decadent, and probably do not even need to be served with syrup. Instead add a little whipped coconut cream on the top for serving.

servings

ingredients4 eggs 1 cup coconut milk1/2 tsp peppermint oil2 tbsp honey3 tbsp cocoa powder1/2 cup coconut flour1 tsp baking soda1/2 tsp salt1 tbsp coconut oil, for cooking1/4 cup dark chocolate chips (optional)Whipped coconut cream for topping (optional)

10 difficulty EASY

directions1. In a large bowl, whisk together the eggs, milk, peppermint oil, and honey. Slowly add in the remaining ingredients, stirring everything together until just combined.

2. Heat a griddle or non-stick skillet to medium heat. Coat the pan with coconut oil. Pour about 2 tablespoons of batter onto the skillet and spread into a circle. Cook for 2-4 minutes until bubbles start to appear, and then flip. Cook for another 1-2 minutes and then remove to a plate. Repeat with remaining batter. Serve warm with whipped coconut cream.


Flank Steak with Tomato SaladA simple, fresh tomato salad tastes excellent with steak. The tomato salad should be prepared at least one hour in advance and chilled in the refrigerator, in order to let the flavors properly combine.

servings

ingredients1 lb. flank steak1 tbsp ghee

For the tomato salad:1/2 cup finely chopped red onion2 cups cherry tomatoes, halved3 tbsp white wine vinegar, divided1 tsp celery salt1/4 cup extra virgin olive oil2 tbsp fresh flat-leaf parsley, choppedSalt and freshly ground black pepper, to taste

2 difficulty EASY

1. Mix the red onion and 2 tablespoons of white wine vinegar together in a large bowl. Let sit for 10 minutes.

2. Add the tomatoes, remaining tablespoon of white wine vinegar, and the rest of the salad ingredients to the bowl and stir. Season with salt and pepper to taste. Cover and chill in the refrigerator for at least one hour before serving.

3. To cook the steak, heat butter in a cast iron skillet on medium-high heat. Season the steak with salt and pepper and place in the pan. Cook on both sides until nicely browned, about 4-5 minutes per side. Remove from pan and let rest for 5 minutes before cutting into strips.

4. Divide steak evenly between two plates, and top generously with tomato salad to serve.

directions


Baked HaddockHaddock fillets are topped with a mixture of onions, celery, mushrooms, and almond meal to form a tasty, crunchy crust on top of the fish. Baking the fillets keeps the recipe light and easy to prepare for a weeknight. Serve with a side of roasted tomatoes and Paleo tartar sauce.

servings

ingredients1 small onion, finely diced2 stalks celery, finely diced4 oz. white mushrooms, finely chopped1 tbsp ghee1/2 cup almond meal1/2 tsp saltPinch of dried tarragon2 tbsp fresh parsley, choppedFreshly ground pepper4 6-oz. skinless haddock fillets 1 tbsp lemon juice

4 difficulty MEDIUM

directions1. Preheat the oven to 375 degrees F. Melt the ghee in a skillet over medium heat. Sauté the onions and celery for 3-4 minutes. Add the mushrooms and sauté for 2 minutes more or until tender. Remove from heat. Stir in the almond meal, salt, tarragon, parsley, and pepper to taste.

2. Spray a baking dish with coconut oil spray. Place the fillets into the baking dish and season both sides with salt and pepper. Drizzle with the lemon juice. Divide the onion mixture onto the tops of the fillets. Bake for 25-30 minutes until the fish is opaque throughout and flakes easily. Serve immediately.

Mango Strawberry SmoothieBreakfast

Baked Tilapia Foil PacketsLunch

Day #20

Caribbean Pork Chops with Mango SalsaDinner



Mango Strawberry SmoothieMango and strawberry, when combined in a smoothie, make an incredibly delicious and refreshing combination. Banana is also added to the recipe for extra creaminess. The various fruits packed into this smoothie make it not only tasty but also very healthy for you. For a sweeter smoothie, use extra ripe fruit.

servings

ingredients1/2 cup strawberries, hulled and sliced1/2 cup mango, peeled, pitted, and chopped1 frozen banana1 cup almond milk

1 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 the desired consistency.


Baked Tilapia Foil PacketsThis simple dinner recipe is easy to prepare and requires no cleanup. You can substitute other kinds of fish as well, such as cod or halibut. The foil packets are packed with flavor since all of the ingredients are baked together, directly from oven to plate.

servings

ingredients2 tilapia fillets2 small zucchini, chopped1/4 red onion, thinly sliced2 cups cherry tomatoes, halved4 sprigs fresh thymeLemon juice, for drizzlingExtra virgin olive oil, for drizzlingSalt and freshly ground pepper, to taste

2 difficulty EASY

directions1. Preheat the oven to 400 degrees F. Lay out four long sheets of aluminum foil. Divide the zucchini between two foil pieces. Lay one fish fillet on top of each pile of zucchini. Season with salt and pepper.

2. Scatter the onion and tomatoes over the fillets. Lay thyme over the top. Drizzle with lemon juice and olive oil.

3. Fold in the sides of the foil and close. Place each package in another sheet of foil and double wrap. Set directly on the oven rack and bake for 20-25 minutes, until the fish is cooked through. Transfer to plates to serve.


Caribbean Pork Chops with MangoThere are many ways to dress up plain pork chops, and one smoky, spicy option is the Caribbean-inspired spice rub featured in this recipe. After the spice rub is applied, the pork is quickly cooked on the grill and served alongside a tasty mango salsa. The sweet and spicy flavors are a combination that your taste buds are sure to go crazy for.

servings

ingredients2 6-oz. center-cut pork chops 1 mango, peeled, pitted, and diced1/2 cup cherry tomatoes, quartered 2 tbsp fresh cilantro, chopped2 tsp red wine vinegar1 tsp extra virgin olive oil

For the rub: 1 tbsp dried thyme1 tsp ground allspice1/2 tsp ground coriander1/2 tsp salt1/8 tsp cayenne Pinch of nutmegPinch of ground cloves

2 difficulty EASY

directions1. Combine the ingredients for the spice rub in a small bowl and stir. Rub into the pork chops and set aside.

2. Add the mango, tomatoes, cilantro, red wine vinegar, and olive oil to a small bowl and toss to combine. Set aside.

3. Heat the grill to medium-high and cook the pork for 3-4 minutes per side, or until cooked through. Serve warm topped with mango salsa.

Egg White Mini FrittatasBreakfast

Cobb SaladLunch

Day #21

Chicken Pot PieDinner



Egg White Mini FrittatasThis is an easy preparation of mini egg frittatas, which are great to make ahead for breakfasts on the go. Simply store the egg muffins in the refrigerator and reheat for a quick breakfast in the morning, with a side of protein or vegetables.

servings

ingredients24 egg whites or 1 tall carton1/2 red bell pepper, finely diced1/2 medium onion, finely diced1 tsp garlic powder2 cups spinach Salt and pepper, to taste

12 difficulty EASY

directions1. Preheat the oven to 350 degrees F. Spray a muffin tin with coconut oil spray. In a medium bowl, stir the egg whites together with the garlic powder, salt, and pepper.

2. Fill the muffin cups with equal amounts of the vegetables. Pour two egg whites into each cup. Bake for 25-30 minutes until the eggs are set. Remove from the oven and set on a cooling rack. Serve warm or store in resealable bags in the refrigerator.


Cobb SaladThe most difficult part of this salad is preparing and chopping the various ingredients. Though some assembly is required, this Cobb salad makes a hearty and filling meal. Bacon is an optional add-in to make it more closely resemble a classic Cobb salad. The amount of servings for this recipe depends upon how hungry you are! Serve with Paleo ranch or avocado dressing.

servings

ingredients1 head romaine lettuce, chopped1 hard-boiled egg, chopped1/2 avocado, sliced1/3 cup black olives, diced1 grilled chicken breast, shredded1 Roma tomato, seeded and chopped1/4 cup green onions, diced

4 difficulty EASY

directions1. Combine all of the ingredients together in a large bowl and serve.


Chicken Pot PieNot many dishes are as comforting as delicious homemade chicken pot pie. This is a simplified recipe of the traditional dish, meant for baking in ramekins with crumbled pie crust for the topping. You may have leftover crust as well, which is great for making miniature pies.

servings

ingredients2 cooked chicken breasts, shredded2 tbsp extra virgin olive oil2 large carrots, peeled and diced2 stalks celery, peeled and diced1/2 small onion, diced4 cups fresh spinach6 oz. mushrooms, chopped1 tbsp fresh thyme3 cups chicken stock1 tbsp arrowroot powderSalt and pepper, to taste1 Paleo pie crust (pg. 172)


directions1. Preheat the oven to 400 degrees F. Line individual ramekins with a thin layer of pie crust, reserving some for the topping.

2. Heat the olive oil in a large saucepan over medium heat. Add the carrots, celery, onion, mushrooms, and thyme to the pot. Stir in half a teaspoon of salt and cover. Cook for 10-12 minutes, stirring occasionally. Add the chicken stock and bring to a simmer. Stir in the spinach and cook for 5 minutes.

3. Place the arrowroot powder in a small bowl and whisk with one tablespoon of water to prevent clumping. Add the arrowroot and the shredded chicken into the saucepan and stir. Reduce the heat and cook until the mixture reaches a creamy texture for the filling. Remove from heat.

4. Divide the filling among the ramekins. Top with extra crumbled pie crust. Bake for 13-15 minutes, until bubbling and the top is golden brown. Serve immediately.

Baked Cinnamon Apple ChipsSnacks

Cherry Pistachio GranolaSnacks

Week #3 Snacks

Mexican Hot ChocolateSnacks

Sweet Potato Turkey MeatballsSnacks



Baked Cinnamon Apple ChipsHoneycrisp. When I see the first sign announcing the arrival of honeycrisp apples at the farmers market, I tend to become giddy. I try to hide my excitement as I buy way more than I need. Honeycrisp is my favorite apple, and usually around for only a short time during fall. Just the word reminds me of autumn hikes with my family and leaves turning every color.

servings

ingredients1-2 apples (I used Honeycrisp)1 tsp cinnamon

1-2 difficulty EASY

directions1. Preheat oven to 200 degrees.

2. Using a sharp knife or mandolin, slice apples thinly. Discard seeds. Prepare a baking sheet with parchment paper and arrange apple slices on it without overlapping. Sprinkle cinnamon over apples.

3. Bake for approximately 1 hour, then flip. Continue baking for 1-2 hours, flipping occasionally, until the apple slices are no longer moist. Store in airtight container.


Cherry Pistachio GranolaGluten-free granola can be adapted to suit many different tastes and preferences, but this recipe is a favorite. The chunky clusters of granola are perfect for snacking or even gifting to others. Pistachios and dried cherries make it lightly sweet and salty. This granola can be a filling afternoon snack or enjoyed for breakfast.

servings

ingredients1 1/2 cups raw cashews1/2 cup pistachios, shells removed1/4 cup sunflower seeds1/4 cup pepitas (pumpkin seeds)3/4 tsp salt1/2 tsp cinnamon1/4 cup extra virgin olive oil1/4 cup honey1/2 tsp vanilla extract3/4 cups dried cherries

5 CUPS difficulty EASY

directions1. Preheat the oven to 300 degrees F. Line a baking sheet with parchment paper. Add the cashews, pistachios, and pepitas into a blender and pulse to break the mixture into smaller pieces.

2. Whisk together the oil, honey, and vanilla in a large bowl. Add all of the remaining ingredients except the cherries, including the cashew mixture. Stir gently until everything is evenly coated.

3. Transfer the granola mixture to the lined baking sheet, spreading out in an even layer. Bake for 30-40 minutes until golden, stirring regularly. When the granola starts to turn golden, add in the dried cherries and bake for an additional 5 minutes. Remove from the oven and let cool completely. Break into chunks and store in an airtight container or resealable bag for up to a week.


Mexican Hot ChocolateA warm and nourishing treat for a cold winter day, this Mexican Hot Chocolate is a healthy spin on classic hot cocoa. Feel free to top it off with shaved chocolate or even whipped coconut cream.

servings

ingredients2 cups full-fat coconut milk 1/2 cup water1 tbsp unsweetened dark cocoa powder4 tsp honey1 tsp cinnamon1/4 tsp vanilla extract1/4 tsp chili powderPinch of nutmegPinch of cayenne

2 difficulty EASY

directions1. Combine all ingredients in a small saucepan over medium heat. Stir well to combine. Taste and adjust seasonings as desired. Cook until the mixture reaches preferred temperature. Top with shaved chocolate to serve.


Sweet Potato Turkey MeatballsThese sweet and savory ‘meatballs’ actually rely on sweet potatoes as the base and are packed full of flavor. They are perfect for an appetizer served at Thanksgiving, perhaps with a side of Paleo honey mustard. If you would like to make them spicier, simply add a few drops of hot sauce to the mixture before cooking.

servings 6-8 difficulty HARD

ingredients directions1 lb. ground turkey1 onion, finely diced2 tbsp coconut oil, divided2 medium sweet potatoes, cooked and mashed1 egg, beaten3 cloves garlic, minced1/2 cup fresh parsley, chopped1/2 cup almond meal2 tbsp maple syrupSalt and pepper, to taste

1. Melt one tablespoon of coconut oil in a large skillet over medium heat. Add the onions and sauté for 3-4 minutes. Add the turkey and cook until browned, breaking up into small pieces with a spatula. Remove from heat.

2. Place the turkey and onion into a medium bowl. Add the sweet potato, egg, garlic, parsley, almond flour, maple syrup, salt, and pepper. Stir well to combine.

3. Melt the remaining tablespoon of coconut oil in a large skillet over medium heat. Shape the sweet potato mixture into small balls using your hands and place into the skillet a few at a time. Cook, turning often, until browned on all sides, about 6-7 minutes. Serve warm.

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week 3 - Amazon Simple Storage Service · This Southwestern breakfast bowl is a hearty and healthy Paleo option for the first meal of the day