Change your Life in 30 days Paleo Solution Week 4

Week 4

Monday
Breakfast: hard-boiled eggs, almonds, ¼ cup berries
Lunch: Tuna & cabbage salad
Snack: Easy Ceviche
Dinner: Portobello burgers, steamed broccoli

Tuesday
Breakfast: Hard boiled eggs, crushed walnuts over ½ cup berries
Lunch: Leftover Portobello Burger
Snack: Deli turkey, ½ avocado
Dinner: Baked pork loin, steamed veggies

Wednesday
Breakfast: Leftover pork loin, egg, applesauce
Lunch: Salad: Turkey over spinach, walnuts, few dried cranberries, balsamic vinegar, and olive oil
Snack: turkey, ½ avocado
Dinner: Pork and Roasted Veggie salad

Thursday
Breakfast: Sausage Stir fry Breakfast
Lunch: Leftover Pork and roasted veggie salad
Snack: Almond butter and celery sticks
Dinner: Curried veggies with salmon

Friday
Breakfast: Chicken Apple hash or leftover chicken + an apple
Lunch: Delicata Squash Salad, steak
Snack: 2 hard boiled eggs, carrots
Dinner: Almond Chicken

Saturday
Breakfast: Squash & Pepper Hash, Large slice of ham
Lunch:  Tuna & cabbage salad
Snack: Jicama slices, salsa, Guacamole
Dinner: Paleo Pizza

Sunday
Breakfast: Egg Torte, ham
Lunch: Tip Steak, Chilled Cucumber Soup
Dinner: Greek Scallops, side salad

Week 4 Cookbook

Portobello burgers
Portobello mushrooms can make a good substitution for a hamburger bun. I just use 1 mushroom for the top of the “bun” but you could use one on the bottom for a more traditional look if you like.
Time: 20-25 min

• 1 lb ground buffalo (or beef, turkey, ect.)
• ¼ cup chopped onion
• 2-3 cloves chopped garlic
• Dash of pepper
• 1 tbsp olive oil
• 6 slices tomato
• Lettuce
• 3 Portobello mushrooms

Put the ground meat in a bowl along with onion, garlic, pepper, and any other spices that you wish. Mix well then form patties. Place the olive oil in a skillet, cook the meat patties flipping often until cooked to your liking. I like to flip the meat often to prevent excessive browning and serve it done rare. Set the burgers aside covering with a plate so they stay warm.
While the burgers are cooking, prepare the “buns” and any vegetables that you wish to top the burgers with. You will want to cut the stems out of the mushrooms first. But you can save them to use in a different meal if you wish. Garnish your burger any way you like.
Place the mushrooms in the same skillet that you used to cook the meat and cook for 2-3 min in the meat juice. Plate the mushrooms add the meat and garnish the burger any way you wish. A bit of Steamed broccoli can be added to round this out to a particular meal.

Seasonal Steamed Vegetables

• 1 medium zucchini, diced
• 1 medium yellow summer squash, diced
• 1 stalk broccoli florets, chopped into bite size pieces
• 2 cups spinach
• 2 slices of red onion
• 2 tbsp olive oil or coconut oil
• ½ tsp thyme
• Sea salt to taste

Chop the vegetables. To save time add water to your steamer then bring to a boil while chopping veggies. Add the veggies to the basket of the steamer, then reduce heat and steam for 10 min, or until the veggies have reached the desired softness. Serve the veggies drizzled with either olive oil or coconut oil. I use 2 tbsp in this recipe but you can adjust the amount to your own needs. Sprinkle with thyme and sea salt. You can use other vegetables for this recipe. Just be aware that some veggies such as cabbage take longer to steam. Add them to the steamer first then add other veggies later for best results.

Pork and roasted Veggie Salad

• 1 cup roasted yam and sweet potato mix
• ¾ cup roasted zucchini
• ¾ cup roasted asparagus
• Olive oil
• Seasonings of your choice (see below)
• 6 cups of herbs salad mix
• 10 oz left over pork loin
• Sea salt to taste
• Pepper to taste

First, roast your veggies. Chop the yam and sweet potatoes into small cubes. Slice the zucchinis into ¼ inch thick discs, and break off the woody ends of the asparagus. Toss all of the veggies into a roasting pan, drizzle with olive oil. Add any seasonings that you like here. I use red pepper flakes, but smoked paprika would also be good. If you nightshades, basil is tasty. Toss until they are coated in the oil, then roast in the oven for 20 min at 350 degrees. Toss occasionally; when all of the veggies have become soft and browned, they are done.

Make a bed of greens on 2 plates. To save time you can use a pre made herb green mix. Top with the meat and roasted veggies. You can first warm the leftover meat in the oven if you like or just add it cold. Salt and pepper to your taste.

I suggest roasting a big batch so that you more for left for later.

Curry Vegetables

• 1 bag frozen veggies ( or better yet fresh)
• ½ (12-16 oz) can coconut milk
• 1 cup chicken or beef broth
• 1 (6-12 oz) can of salmon or 1 lb meat of your choice
• 1 tsp curry
• 1 tsp cumin
• 1 tsp garlic powder

Lightly Steam Frozen veggies until crisp-tender. Pour ½ can of coconut ,ilk into a saucepan. Add the veggies, protein, and remaining spices. Mix all ingredients together and cook about 10 min to allow flavors to infuse. (This also can be a great slow cooker recipe and easily be doubled or tripled for planning ahead) You may also substitute and variety of meats you prefer.

Delicata Squash salad

• 1 delicata squash
• 3 ½ tsp olive oil, divided
• Sea salt (optional)
• 8 cups veggies: mix of Lacinato kale, curly kale, chard, radicchio, frisee
• 2 tsp lemon juice
• 1 tsp Dijon mustard
• 2 tsp balsamic vinegar
• 1 tsp lemon peel
• 2 tbsp pine nuts

Preheat oven to 350 degrees. Cut in half lengthwise, then scoop out the seeds. Chop the squash into cubes, then toss with 2 tbsp olive oil in a roasting pan. Sprinkle with sea salt if you like. Roast for 30 min, tossing every 10 min or so.

Meanwhile chop your veggies then toss them in a large salad bowl. I use a wide variety of seasonal greens, but your salad will still be good with just a couple of the above.

Next make the dressing. I a small dish add the remaining 1 ½ tbsp of olive oil, lemon juice, Dijon mustard, balsamic vinegar, and lemon peel. Mix well, then add to the salad. Toss well, then transfer the salad to serve plates. Once the squash is done, allow to cool for 5 min. top salad with sqash, then scatter 1 tbsp of pine nuts over each serving.

Almond Chicken
Here is a topping for chicken, but it is excellent over fish and pork as well.

• 4 oz almonds
• 2 tbsp
• Olive oil
• 1 cup chopped celery
• ½ cup chopped mushrooms
• 1 (5 oz) can water chestnuts
• 2 tbsp tamari soy sauce (wheat free!)
• Sea salt and pepper to taste
• ½ cup chicken broth, or ½ cup water + 1 tube of Trader Joe’s chicken broth concentrate

Sauté the almonds in the olive oil, using sauce pan over medium heat. Once the almonds begin to brown slightly, remove them from the pan and set aside. Next add the onion & celery then sauté until soft.add the mushrooms, cooking for 3 min longer, return the almonds, then add all of the remaining ingredients. Mix well, cook until hot, serve over shredded chicken, or other meat of your choice.

Squash & Pepper Hash
This is great at breakfast time or anytime! You can use many different seasonings to suit your taste

• 1 small acorn squash (about 4 cups)
• 1 1/3 cup chopped onion
• 2 sweet chocolate peppers or pasilla pepper
• 2 tsp olive oil
• Sea salt and pepper to taste

Peel, halve, and seed the squash ( I usually don’t bother with peeling the squash but you can if you like.) Chop the onion, seed stem and chop the peppers. Heat the olive oil in a large skillet over medium heat. (You can adjust the oil to meet your fat block needs.) Add the squash, onion, and peppers. Sauté; turning often for around 20 minutes. Season with sea salt and fresh ground pepper.

Paleo Pizza
I am sure I’m not alone in my longing for pizza since switching to Paleo. Pizza is a food that seems off limits for those following the Paleo eating plan. After all what would pizza be without the doughy crust and cheese? I decided to come up with a version that would nix the grain and dairy, and still taste good! This is my basic pizza recipe you can alter it add whatever meat and veggies that you like.

• 1 cup ground almonds or other nuts
• 3 tbsp cashew butter
• 1/3  cup egg whites
• 3 tsp olive oil, divided
• 1 large Italian sausage, cut into ½ inch slices
• 2 cloves minced garlic
• ½ cup chopped onion
• 1 chopped red pepper
• ½ cup marinara sauce
• ½ tsp oregano
• ½ tsp fennel seed
• ½ cup halved grape tomatoes

Mix ground nuts, cashew butter, and egg whites in a small bowl. Grease a pizza baking sheet or similar with 2 tsp olive oil, then spread the “dough” mixture over it, making a ¼ inch thick crust. Preheat oven to 250 degrees. Next in a skillet add the remaining olive oil and sliced sausage. Cook until browned, then remove sausage into a small bowl. Add the garlic, onions, and red pepper to the skillet. Sauté the veggies lightly, making sure not to let them get to soft.

Cover the dough with marinara sauce, then add the meat and vegetables, excluding the tomatoes. Add the oregano and fennel seed, than bake for 30 min. Remove from oven, add the halved grape tomatoes and serve! Use a large spatula to carefully remove the slices from the pan, as the nutty “dough” won’t be as crisp as traditional pizza grain dough. Makes 4 servings

Egg Torte
Here is a light breakfast meal. It is traditionally made with rice, but we’ll use cauliflower instead. This recipe is for one torte; Make multiples at one time.

• ½ tbsp olive oil
• ¼ cup finely chopped cauliflower
• ¼ bell red pepper
• ¼ cup chopped onion
• 1 tsp chopped Serrano pepper
• 2 egg whites
• Sea salt and pepper to taste
• ¼ cup fresh chopped cilantro

Place a small skillet over medium heat, adding the olive oil. Sauté the cauliflower for 2-3 min. add the red pepper, onion, and Serrano pepper. Sauté until the veggies are soft.

Meanwhile, whisk the 2 egg whites in a bowl until fluffy. Add the sautéed veggies when done, then salt and pepper; mix well.

Add the mixture to the skillet, frying one side, then flipping. Cook until light golden brown. Serve topped with the cilantro. Repeat the process for each torte.

Greek Scallops

• 1 lb sea scallops
• 2 tsp olive oil
• 1 cup chopped onion
• 1 cup sliced mushrooms
• 2 cloves minced garlic
• 1 cup chopped tomatoes
• ¼ cup chopped tomatoes
• ¼ cup chopped parsley
• 2 tbsp lemon juice
• Oregano to taste
• Pepper to taste
• 1 hard-boiled egg, chopped
• 2 tbsp pine nuts

In a large saucepan, heat the scallops in 1 tbsp of olive oil until opaque, around 5 min. Transfer the scallops and liquid to a bowl and set aside. Rinse and dry the pan.
Now, heat 1 tbsp of olive oil in the pan; this time, add the onions and sauté for 2 min. add the mushrooms and sauté 3-5 min more, then add the minced garlic and sauté for an additional min. Add tomato, chopped parsley, lemon juice, oregano, and pepper. Boil then reduce heat and simmer for 5 min. Stir in the scallops and liquid and bring to a boil. Serve into bowls, top with chopped hard boiled egg and pine nuts.