Nutrition Blog

Week 3

Monday
Breakfast: Boiled lamb sausage & an apple
Lunch: Leftover Paleo chicken Alfredo
Snack: Lamb sausage, pecans
Dinner: Spaghetti-Sauced Meat over green beans

Tuesday
Breakfast: Boiled lamb sausage, apple (reheat on the stove DO NOT USE MICROWAVE)
Lunch: Chicken Apple Salad
Snack: Leftover spaghetti
Dinner: Slow-cooked Rosemary veggies and meat

Wednesday
Breakfast: bacon, 2-3 eggs over easy or poached
Lunch: Leftover Chicken Apple Salad
Snack: Leftover slow-cooked rosemary veggies and meat
Dinner: Flank steak, bacon & greens

Thursday

Breakfast: Leftover Steak, walnuts crumbled over ½ cup berries
Lunch: leftover slow-cooked rosemary veggies & meat
Snack: can of sardines, celery
Dinner: Salmon Scramble

Friday

Breakfast: boiled quality sausage (chicken apple sausage are delicious) Fruit Salad with cinnamon
Lunch: Salad: mixed greens, bell pepper, avocado, tomato, ect. Top with pre cooked shrimp apple cider vinegar, and olive oil
Snack: Remainder of lunch salad
Dinner: Sloppy Joes, side salad and steamed veggies

Saturday

Breakfast: Poached Eggs with bacon, onion, and spinach
Lunch: Leftover sloppy Joes
Snack: Almonds
Dinner: 1 baked turkey breast, nutty cabbage, tangy strawberry soup

Sunday

Breakfast: Turkey/ carrot quiche
Lunch: Leftover turkey, Chard and Cashew Sauté
Snack: Lunch leftovers
Dinner: Jambalaya

Week 3 cookbook

Spaghetti-sauced meat over green beans

• 3 lbs ground turkey, chicken or beef (grass fed beef if possible can be found at Whole Foods Market)
• ½ cup chopped onions
• 2-3 cloves minced garlic
• 1 (6 oz) can tomato paste
• 1 (20 oz) can tomato sauce
• 2 tsp oregano
• 2 tsp basil
• 1 tsp tarragon
• 2+ lbs of frozen or fresh green beans
• Olive oil

Start by cooking the ground meat in a large skillet over medium heat. If the meat is frozen, browning will take 8-10 min. Once the meat had browned add onions and garlic. Then add 1 can tomato paste, 1 can tomato sauce, oregano, basil, and tarragon, and then cover with a lid for 20 min.

Meanwhile into a broiler pan, toss with olive oil and broil (making sure to stir green beans frequently). After about 5-8 min, the green beans should be slightly crispy.

Plate the green beans top with meat sauce. Add salt and pepper to taste.

Chicken Apple salad

• 6 oz chicken
• 1 tsp olive oil
• ½ tsp allspice
• 1/8 tsp cloves
• 6 cups shredded cabbage
• ½ Granny Smith apple
• Sea salt and pepper to taste

Dice the chicken. Heat 1 tsp olive oil in a skillet over medium heat. Add the chicken, allspice, and cloves Sauté tossing often until chicken is cooked through.
Shred the cabbage in to a large bowl and slice the apple thinly then set aside.
Once the chicken is done, add it to the cabbage, then top with apple slices. Add salt and pepper to taste, then drizzle olive oil to meet your individual needs.

Slow-cooked Rosemary Veggies and meat

• 3-5 lbs of any meat frozen or thawed, ground or whole (fish is not usually ideal here)
• 1 bag frozen veggies or chopped fresh veggies
• 1 tbsp rosemary
• 1 cup broth (chicken, beef, or vegetable)
• Sea salt and pepper to taste

Add all ingredients to a slow-cooker, turn on low for 6-8 hours or until ready to eat.

Bacon and greens
You can use fresh veggies or a bag of Trader Joes frozen southern style greens works great here.

• 4-6 oz chopped bacon
• 1 (12-16 oz) bag of southern greens or 1 bunch of each of the collard greens, turnip greens, and/ or kale
• ½ cup water
• Sea salt and pepper to taste

Chop the bacon and add to a large stockpot. Heat over medium, stirring until meat has browned some. Add the veggies and water, reduce heat to medium low. Cook for 30 min, tossing occasionally.
Some options to spice it up: add garlic, red pepper flakes, and even minced jalapeños while browning the bacon. Another option is to prepare this recipe in a slow cooker.

Salmon Scramble

• 1 lb package frozen veggies
• 1 can salmon (6 oz)
• 1 tbsp rosemary
• 1 tsp cumin
• 1 tsp sea salt
• Pepper to taste
• Eggs (optional)

Place frozen veggies in sauce pan with lid, cook until tender. Add salmon and seasonings cook another 3-5 min, mixing until salmon is heated thoroughly. You can cook eggs sunny side up to top this scramble. If you don’t have eggs, this is still great to eat plain. (This recipe works with nearly all kinds of meat)

Fruit salad with cinnamon

• 1 orange, peeled and chopped
• 1 apple, chopped
• ½ tsp cinnamon

Place fruit in a bowl then sprinkle with cinnamon if you wish.

Sloppy Joes
Here is a spicy cocoa version of an old favorite. Since we will not be serving this on the traditional hamburger bun, you have several options. I like to make a bed of romaine lettuce & tomato slices, but there are many possibilities: eggplant, squash, nut patties, you name it.

• 1  ½ lbs ground turkey or beef (preferably grass-fed)
• 1 cup chopped onion
• 1 cup tomato puree
• 2 tbsp cocoa powder
• 1 tbsp chili powder
• ½ tsp yellow mustard powder
• 1 ½ tsp ground black pepper

Cook meat and onion in a large skillet over medium heat for 10-15 min, until meat has browned. Stir in the remaining ingredients and heat for another 10-15 min. Serve over vegetables of your choice. Makes 4 servings.

Nutty cabbage

• 1.2 cup chopped onions
• 1 tsp roasted hazelnut oil
• ½ large head of cabbage, shredded (about 10 cups)
• ¼ cup apple cider vinegar
• ¼ cup almonds
• 1 tbsp unsweetened applesauce
• Sea salt and fresh ground pepper to taste

Heat burner to medium, then use a large skillet to sauté onions in oil. Meanwhile shred the cabbage buy slicing it thinly. After the onions have softened a bit, add the cabbage and vinegar to skillet. Cover then reduce heat to medium-low. Cook for 20 min mixing occasionally. Add the remaining ingredients and cook 5 min longer. Serve warm or chilled.

Tangy Strawberry Soup

• 1 quart strawberries
• 4 tbsp balsamic vinegar, divided
• ½ tsp cinnamon
• ½ tsp orange zest
• ½ tsp lemon zest
• 1 tbsp orange juice
• ½ cup coconut milk

Remove the stems from all of the strawberries. Reserve 10-20 strawberries; cut these into thin slices. Place strawberries in a bowl drizzle with balsamic vinegar then cover and chill in the refrigerator for 2 hours.
Puree the rest of the strawberries in a blender along with the remaining ingredients except coconut milk (adding only the remaining 2 tbsp of balsamic vinegar). Once the berry mix is pureed, add the coconut milk slowly, Puree until smooth. Pour the soup into a bowl, cover and chill in refrigerator for 2 hours. Serve in a small bowl with sliced strawberries on top. You can add a dollop of coconut milk for added garnish, if you like!

Turkey Carrot Quiche

• ½ lb ground turkey
• 1 tsp olive oil
• 1 cup shredded carrots
• 6 omega-3 eggs
• 5 tbsp coconut milk
• ½  cup beef broth
• 4 tbsp fresh parsley
• ½ tsp coriander
• Coconut oil

Preheat oven to 250 degrees. Meanwhile, brown the turkey in a bit of olive oil in a large skillet over medium heat. In the meantime, shred the carrots.

Crack eggs into a bowl; beat well with a wire whip. Add the meat when done, carrots, and all of the remaining ingredients except the coconut oil. Stir.

Grease a baking dish or pie pan with coconut oil. Pour in the mixture then bake at 250 degrees for 20-30 min. You will need to check on it periodically; it is done when center is firm and knife pushed into it comes out clean.

Chard and Cashew Sauté

• 1 bunch Swiss chard
• 1 tsp olive oil
• ½ cup cashews

Remove the stems from the chard, and then chop the stems crosswise. Add to a large skillet with olive oil. Sauté the chard stems over medium heat until they have softened. Meanwhile, chop the chard leaves into thin strips. Add to the skillet along with the cashews. Sauté, tossing occasionally until leaves begin to wilt. Serve warm.

Jambalaya
This is a spicy southern dish.. I use El Pato sauce, but if you are not a fan spicy foods then you can use regular tomato sauce and non spicy sausage instead.

• 1 tbsp olive oil + 1 tsp, divided
• ½ lb spicy sausage, sliced (look for Andouille sausage)
• 1 cup chopped onion
• ¾ cup chopped green pepper
• ½ cup chopped celery
• 1 tsp Cajun seasoning + 1/8 tsp, divided
• 1 bay leaf
• 2 small cans El Pato tomato sauce
• 2 cup chicken broth
• 1 ½ cups water
• 1 ½ cups finely chopped cauliflower
• Dash of cayenne pepper
• ½ lb shrimp

In a large skillet heat olive oil, sausage, onions, peppers, and celery sauté for around 5 min, then add the seasonings and bay leaf. Cook for 1 min more. Add the tomato sauce, chicken broth, water, and cauliflower. Bring to a boil, then cover, reduce heat to medium-low, and simmer for 20 min. remove the bay leaf.
In another skillet, sauté ½ lb of shrimp, 1/8 Cajun seasonings and a dash of cayenne pepper in 1 tsp olive oil. Sauté for 2 min then stir into Jambalaya.

Snack: Pack extra salad; save 1/3 of the lunch salad for your snack
Dinner: Tip Steak and steamed veggies

Tuesday
Breakfast: Leftover steak, 1-2oz macadamia nuts
Lunch: Chicken Breast, Indian-style slaw
Snack: Leftover food form lunch & Plums
Dinner: Pork Curry

Wednesday
Breakfast:  Slice of ham unsweetened applesauce, spoon of almond butter
Lunch:  Leftover tip steak, Sliced into strips, serve on salad of mixed greens, tomato, bell pepper, balsamic vinegar, & olive oil
Snack: Jerky, ½ avocado
Dinner: Leftover pork curry & chilled cucumber soup

Thursday
Breakfast:  Ginger eggs
Lunch: Beet apple salad, Tilapia
Snack: Jerky & ½ avocado
Dinner: Chicken and Cauliflower

Friday
Breakfast: 2-3 eggs over easy, served with sautéed Zucchini
Lunch: Smoked Turkey Salad
Snack: Jerky & macadamia nuts
Dinner: Quick Chicken Curry

Saturday
Breakfast: Slice of ham, quick Paleo packets
Lunch: Rotisserie Chicken, Steamed veggies of your choice (examples broccoli, carrots, or cauliflower)
Snack: Leftover Chicken Curry
Dinner: Quick Chicken Curry

Sunday
Breakfast: Peach’n’Pecan scramble & leftover chicken
Lunch:  Burger no bun over greens w/ side salad
Snack: Leftover Chicken curry
Dinner: Lamb sausage with Artichokes

Week 2 Cook book

Tip Steak

• 4lb tip steak
• Seasonings of your choice

Bring a skillet to medium heat, add a dash of olive oil. Season the steak then cook to your desired doneness. I like to cook the meal just a couple of minutes per side, then plate and cover for 10 minutes. Remember cooking to long with excessive browning or burning creates carcinogens!

Steamed Vegetables

• 4 cups Chopped cauliflower
• 2 cups sliced yellow squash
• 1 cup sliced carrots
• Olive oil
• Sea salt & pepper
• 1 tsp thyme

Chop the veggies add to your steamer basket, then add water to the bottom, cover and cook over medium high until softened, around 8-10 min, remove ad serve, drizzle with olive oil and add salt, pepper, and thyme to taste

Chicken breast

• 2 lbs chicken breast, thawed

Place the chicken in a baking dish, bake 350 degrees until done, around 25 min,  Check to ensure that the chicken is cooked all the way through, but be sure not to overcook as well, Have some for lunch save the rest for later.

Indian-Style Slaw
Here is a cheap easy veggie idea. If you Use a bag of ready-made broccoli slaw, you can really save time. Tomatoes are optional. Although this is a stand-alone veggie dish you could add some meat to it for a complete meal.

• 1 tsp olive oil
• 1 tsp mustard seeds
• 1 bag broccoli slaw
• 1 cup Fresh dried tomatoes (optional)
• 1 tsp cumin
• ¼ tsp turmeric
• 2 tsp lemon juice

Heat 1 tsp of olive oil over medium heat in skillet, add 1 tsp of mustard seeds, cover and cook until seeds stop popping. Next, add the whole bag of slaw, the tomatoes (if using), Plus 1 tsp cumin & ¼ tsp turmeric. Sauté for 3-5 min, tossing occasionally, until the slaw is soft.  Add 2 tsp of lemon juice. Stir and serve.

Pork Curry

• 1 lb ground pork
• 1 tsp olive oil
• 1-2 tbsp curry powder
• 1 bag baby spinach (14 oz)
• ½ can coconut milk (7 oz)
• 2-3 cloves garlic

In a pot large enough to hold the spinach brown the pork in olive oil. Add curry powder as the pork browns, mix well. Break up any large lumps of pork. Once the pork has browned, add all of the spinach and coconut milk, heat until spinach has cooked down and wilted. Add garlic at the end, either minicing or press-crush it. Mix well and serve.
Note: This recipe works well with stew beef, chicken, or lamb as well.

Beet Apple Salad

• 1 lb beets
• 2 tsp olive oil
• 2 tbsp lemon juice
• 1 apple
• ½ cup finely chopped red onion
• ½ -1 tsp tarragon

Cut the tops off the beets then place them in a pot with water. Cover and simmer over medium-low heat for 1 ¼ hours. Then allow beets to cool.
Drain the beets, cut beets from root, and peel, the skin. Slice the beets crosswise into thin slices, then place them in a bowl. Pour the oil and lemon juice over beets. Place in refrigerator to chill.
Core and chop apple. Chop the onion. Mix with beets and sprinkle some tarragon on top, and serve.

Tilapia

• 2 tsp olive oil
• ½ tsp lemon peel
• Garlic powder to taste
• Onion powder to taste
• 1 ½ lbs tilapia fillets

Heat the oil in a skillet over medium heat. Add the lemon peel and spices to the tilapia fillets. Cook the fish, turning once, until it flakes easily with a fork. Remove some to a container, preferably ceramic, to bring with you for lunch. Save the leftovers for an easy dinner.

Chilled Cucumber Soup

• 2 medium cumbers
• ½ cup chopped onion
• ¼ cup fresh cilantro leaves
• ½ cup coconut milk
• ¼ cup chicken broth

Peel cucumber, and then chop it into small chunks. Load the onion, cucumber, & cilantro into your blender. Add coconut milk and chicken broth; blend until smooth but not to fine. Refrigerate then serve cold. Garnish with some more cilantro leaves.

Ginger Eggs

• 1 tsp chili oil
• ½ cup green beans
• 1 tsp minced ginger
• 1 small clove garlic, minced
• 3 eggs
• 1 tbsp chopped chives or green onions
• ¼ tsp coriander
• Pepper to taste

Heat the oil in a small skillet add the green beans, sauté for 2 min. Add the ginger and garlic, cook for 3 more min. meanwhile crack eggs in to small bowl, whip well. Add all remaining ingredients to skillet. Pour eggs into skillet mix well. Cook until eggs set serve topped with pepper.

Smoked Turkey Salad

• 10 oz smoked turkey  (from the deli section)
• 1 bag mixed greens
• ¼ cup pine nuts

You Can Mix this dish then store in refrigerator. Make sure to thoroughly rinse the greens.

Chicken and Cauliflower
Here is a quick one-pot meal. You can also prepare this in a slow cooker. Simply add the same ingredients and set to low. If you choose this route the cooking time will be around 5 hours.

We have frequently sang the praises of EL Pato tomato sauce. For this recipe I use the mild version which comes in a red can. Check the Hispanic foods section of your grocery store for El Pato. If You can’t find it, any good tomato sauce will work.

• 1 tbsp olive oil
• 1 ½ lbs chicken thighs or breast
• 1 head of cauliflower
• 8 oz tomato sauce (El Pato w/ jalapeno)
• 1 red bell pepper
• 1 tsp cumin
• 1 tsp
• 1 tsp thyme
• ½ tsp garlic powder

Heat the olive oil over medium heat in either a skillet or a soup pot. Brown the chicken on all sides. Meanwhile chop the cauliflower into small chunks and add to pot. Add all remaining ingredients to the pot, then reduce to medium-low heat, cover and cook for 45 min, stirring occasionally. Makes 5 servings

Sautéed Zucchini

• 2 small zucchini
• ¼ cup either sliced shallots or red onion
• 2 cloves of garlic
• 2 tbsp olive oil
• Dill
• Pepper

Slice the zucchini crosswise into small discs about ¼ an inch thick. Slice the shallots or onion and garlic. Sauté all of the ingredients together in a medium pan with olive oil. Add dill and pepper to taste. Stir and turn often, cooking for 5 to 7 minutes. Try not to allow too much browning. Enjoy warm or refrigerate to use in a salad.

Quick Chicken Curry
Pressed for time you can make use of curry sauce. Look in better markets do not use curry sauce that contain added sugar. An alternative is to use coconut milk and a tsp of yellow curry paste. You can use either fresh or leftover chicken for this recipe.

• ½ cup chopped onion
• 1 tbsp olive oil
• 1 diced chicken breast or thigh
• ¼ cup curry sauce
• ¼ cup cashews
• 2 cups chopped spinach

Sauté the onion in olive oil until translucent. Add chicken, heat until cooked through. Add curry sauce and cashews continue heating for 3-4 min. Remove from heat stir in spinach.

Quick Paleo Pancakes
Here is a way to enjoy pancakes without using grain

• 2 eggs
• ½ cup unsweetened apple sauce
• ½ cup nut butter (NOT Peanut butter!- cashew or macadamia nut butter works well)
• ¼ tsp cinnamon
• ¼ tsp vanilla extract
• Coconut oil

Mix all ingredients except the coconut oil in a bowl. Stir well until you have a uniform batter. Next, use a bit of coconut oil to grease a non-stick skillet. Spread some of the batter into a skillet to form a pancake then cook over low/medium heat. Flip after 1-2 min being careful not to burn them!
Once you’ve cooked all of your pancakes, you can serve with a variety of toppings. A few I like; chopped apples and cinnamon, heated blueberries, or real maple syrup, and unsweetened applesauce.

Lamb sausage with artichokes
This is a simple, delicious breakfast. Don’t if you can’t find Moroccan lamb sausage. Simply use some sausage of your choice, then add some Moroccan spices. Moroccan spices include cinnamon, coriander, all spice, ginger, and cloves. Try adding any combination of these spices – about ¼ tsp of each.

• 1 oz bacon, chopped
• 2 Moroccan lamb sausage, sliced
• 1 (14 oz) can artichoke hearts (Trader Joe’s)
• 1-2 omega-3 eggs
• Sea salt to taste
• Fresh ground pepper to taste

Chop the bacon, place in a skillet over medium heat. Meanwhile, slice the sausage and chopp the artichoke hearts. Once the bacon has softened, add the sausage and artichokes. If using the spices add them at this point. Stir well cooking until soft.
Poach your eggs in the meantime. Cover the bottom of the skillet with about 1 inch of water then place over medium heat. Once the water is warm, crack your eggs carefully into the skillet cook until set.
Serve the artichoke hash topped with either 1 or 2 eggs. Add sea salt and fresh ground pepper to taste.

Peach and Pecan Scramble
This is a very unusual combination but it is surprisingly delicious. It’s almost like desert at breakfast, and way better for you than stopping by the donut shop!
I’ve written this recipe as a one-person snack or light breakfast; increase the quantities if you like.

• 1 tsp olive oil
• ½ peach, diced
• 2 tbsp pecans
• 2 eggs
• 1 tbsp unsweetened applesauce
• 1/8 tsp cinnamon

Heat the olive oil in a small skillet over medium heat. Dice the peach and chop the pecans. Add the peaches and pecans to skillet stir fry for 2-3 min or until the peaches soften a bit.
Meanwhile crack the eggs into a bowl add cinnamon and applesauce beat well. Add egg mix to skillet mixing often. When the eggs have set serve and enjoy.

Paleo Chicken Alfredo
Alfredo sauce and pasta is about as far from the Paleo diet as you can get. However here is a simple way to create a Paleo version. I am using kelp noodles here, but if you cannot find them where you live then spaghetti squash is a nice seasonal alternative.

• 2 tsp olive oil
• 4 cloves of garlic, chopped
• 1 lb chicken breast
• 1 (12 oz) package of kelp noodles
• 2 tsp tarragon
• 1 cup cashews
• ½ tsp onion powder
• ¼ tsp garlic powder
• ¼ mustard powder
• ¼ tsp sea salt
• ¼ tsp pepper
• 1/8  tsp paprika

Add olive oil to a large skillet. Sauté the garlic over medium heat for 3-4 min. Chop the chicken into 1 inch cubes, then add to the skillet and cook until browned on all sides. Rinse and chop the kelp noodles, add them to the skillet along with the tarragon, cover and cook on low for 30 min. then pour the liquid from the skillet carefully into small container for use in the sauce. Add the cashews, onion powder, garlic powder, mustard powder, salt, pepper, and paprika into a blender. Cover and blend into a powder, add the reserved pan juices slowly, blending into a thick sauce. You’ll have to use a spatula to scrape down the sides occasionally. Add the juces until the mixture reaches the desired consistency.  Add the sauce to the skillet, mix well. Cover and continue to cook for 10 min longer, until the kelp noodles have become tender.