paleo dec 23 - karen martel · spicy cashews 8 ingredients ·25 minutes ·8 servings directions 1....

Paleo Dec 236 days

Mon Tue Wed Thu Fri Sat

Grain-Free CoconutAlmond Porridge Paleo



Ham and Egg Cups 2Ways



Nitrate Free PepperoniStick and Pickles


Chocolate AvocadoSmoothie 3 ways

Chocolate AvocadoSmoothie 3 ways



Spinach Salad Spinach Salad Bacon Turkey Burgers

Celery Cucumber Salad

Zuppa Toscana

Pumpkin Biscuits

Spinach Salad

Leftover Steak

Slow Cooker ChickenCacciatore

Spicy Cashews Spicy Cashews Blackberries & Pistachios Blackberries & Pistachios Blackberries & Pistachios Spicy Cashews

Grilled Salmon

Steamed Broccoli

Bacon Turkey Burgers

Celery Cucumber Salad

Zuppa Toscana

Pumpkin Biscuits

One Pan Steak, Potatoesand Broccoli

Slow Cooker ChickenCacciatore

Bison Pumpkin Chili

Bre

akfa

stS

nack

1Lu

nch

Sna

ck 2

Din

ner

Karen [email protected]

Paleo Dec 2383 items

Fruits

1 Apple

1/2 Avocado

3 cups Blackberries

1 Lemon

1/2 Lime

3 Strawberries

Breakfast

2 tbsps Almond Butter

1 1/2 tsps Maple Syrup

Seeds, Nuts & Spices

2 cups Cashews

2 1/3 tbsps Chili Powder

1 1/2 tsps Cinnamon

1 tbsp Cumin

2 tsps Dried Basil

2 tsps Garlic Powder

3 tbsps Ground Flax Seed

3 tbsps Italian Seasoning

1/8 tsp Onion Powder

1 1/8 tbsps Oregano

1 tsp Paprika

3/4 cup Pistachios

3/4 tsp Poppy Seeds

1 1/2 tsps Red Pepper Flakes

1 1/4 tbsps Sea Salt

3 Sea Salt & Black Pepper

1 tsp Smoked Paprika

3 tbsps Walnuts

Vegetables

5 cups Baby Spinach

12 cups Broccoli

1 Carrot

3 1/2 cups Cauliflower

4 stalks Celery

3 cups Cherry Tomatoes

4 cups Coleslaw Mix

1 Cucumber

1 tbsp Fresh Dill

1/3 cup Fresh Parsley

3 Garlic

2 stalks Green Onion

5 ozs Kale Leaves

8 cups Mini Potatoes

2 cups Mushrooms

1/2 cup Parsley

1 Red Bell Pepper

2 1/4 tsps Shallot

2 Yellow Onion

Boxed & Canned

3 cups Crushed Tomatoes

6 cups Organic Chicken Broth

1 can Organic Coconut Milk

8 Pickles

Baking

1 3/4 cups Almond Flour

1 tsp Baking Powder

2 tbsps Coconut Flour

1 1/4 cups Pureed Pumpkin

2 tsps Raw Honey

1 1/2 tsps Tapioca Flour

3/4 cup Unsweetened ShreddedCoconut

Bread, Fish, Meat & Cheese

1 package Bacon

3/4 cup Cheddar Cheese

1 1/2 lbs Chicken Thighs

2 lbs Extra Lean Ground Turkey

1 1/4 cups Feta Cheese

1 lb Ground Bison

9 ozs Leftover Meat

4 Pepperoni

1 lb Pork Sausage

1 1/2 lbs Salmon Fillet

24 slices Thin Sliced Ham

1 lb Top Sirloin Steak

Condiments & Oils

3/4 tsp Apple Cider Vinegar

1 tsp Avocado Oil

1/2 cup Black Olives

3 tbsps Butter

2 tbsps Capers

1 tbsp Coconut Oil

1/3 cup Extra Virgin Olive Oil

1 1/2 tbsps Mayonnaise

2 1/4 Stevia Drops

Cold

1/3 cup Butter

17 Egg

2 1/16 cups Unsweetened Almond Milk

1 1/8 pints Unsweetened Coconut Milk

Other

1/2 cup Chocolate Protein Powder

1 cup Water


Grain-Free Coconut Almond Porridge Paleo5 ingredients · 10 minutes · 3 servings

Directions

1. Add all of the ingredients to a saucepan over medium heat. Whisk continuously until yourdesired thickness is reached, about 3 to 5 minutes.

2. Divide into bowls and enjoy!

Notes

No Rice MilkUse an alternative milk of your choice.

Likes it SweetAdd raisins, dates, maple syrup, honey or your sweetener of choice.

LeftoversRefrigerate in an airtight container up to 3 to 5 days.

Ingredients

1 1/8 pints Unsweetened Coconut Milk

3/4 cup Almond Flour

3/4 cup Unsweetened Shredded Coconut

3 tbsps Ground Flax Seed

1 1/2 tsps Cinnamon


Ham and Egg Cups 2 Ways5 ingredients · 30 minutes · 12 servings

Directions

1. Preheat oven to 350F.

2. Spray muffin pan with cooking spray or wipe each cup with a little olive oil.

3. Lay 2 pieces of thin ham into each muffin in, creating a cup.

4. Add one tablespoon cheddar cheese into ham cup. Or omit if intolerant.

5. Crack one 1 egg into each muffin cup, on top of cheese.

6. Sprinkle each egg with a pinch of salt and pepper.

7. Bake 20 minutes or until egg is set to your liking.

8. Scrambled option: Spray muffin pan with cooking spray or wipe each cup with a littleolive oil.

9. Lay 2 pieces of thin ham into each muffin in, creating a cup.

10. Add one tablespoon cheddar cheese into ham cup. Or omit if intolerant.

11. Crack eggs into a large bowl, wish together.

12. Pour whisked eggs into ham cups until all are filled.

13. Sprinkle each egg cup with a pinch of salt and pepper.

14. Bake 20 minutes or until egg is set to your liking.

15. Garnish with fresh parsley!

Notes

Other topping:Garnish with fresh pepper and green onion. or stir into scrambled version and cook.

Ingredients

12 Egg

24 slices Thin Sliced Ham (like for a sandwich)

3/4 cup Cheddar Cheese (grated, or omit ifpaleo)

1 Sea Salt & Black Pepper (to taste)

1/4 cup Fresh Parsley (chopped for garnish.)


Nitrate Free Pepperoni Stick and Pickles2 ingredients · 1 minute · 1 serving

Directions

1. Slice up your pickle and pepperoni or just grab and go!

Ingredients

1 Pepperoni (Healthy option: buy either pork,beef or turkey nitrate and msg free)

2 Pickles (Healthy option: buy fermented pickles!)


Chocolate Avocado Smoothie 3 ways5 ingredients · 5 minutes · 1 serving

Directions

1. Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy!

Notes

No Chocolate Protein PowderUse vanilla protein powder or hemp seeds and add cococa powder.

Likes it SweetAdd frozen banana.

Nut-Free VersionUse coconut milk instead of almond milk and sunflower seed or coconut mana butter insteadof almond butter.

Ingredients

1/4 Avocado

1 cup Unsweetened Almond Milk

1 tbsp Almond Butter

1 cup Baby Spinach

1/4 cup Chocolate Protein Powder


Spinach Salad13 ingredients · 20 minutes · 3 servings

Directions

1. Mix dressing ingredients (mayo, milk, shallot, vinegar, poppy seed, salt, onion powderand stevia) together in a small bowl.

2. In a separate bowl, mix your spinach, strawberries, nuts, eggs and protein of choice.

3. Serve dressing tossed into salad or as needed.

Ingredients

3 cups Baby Spinach (packed)

3 Strawberries (medium, sliced)

3 tbsps Walnuts (chopped, or sliced almonds orpecans)

3 Egg (hard boiled, peeled and sliced)

9 ozs Leftover Meat (steak, chicken, ham orwhatever you have)

1 1/2 tbsps Mayonnaise

1 1/2 tbsps Unsweetened Almond Milk (or heavywhipping cream for keto)

2 1/4 tsps Shallot (chopped fine)

3/4 tsp Poppy Seeds

3/4 tsp Apple Cider Vinegar

1/3 tsp Sea Salt

1/8 tsp Onion Powder

2 1/4 Stevia Drops (or to taste)


Spicy Cashews8 ingredients · 25 minutes · 8 servings

Directions

1. Preheat the oven to 325ºF (163ºC) and line a baking sheet with parchment paper.

2. Add the cashews, smoked paprika, red pepper flakes, chili powder, lime juice, honey,avocado oil and sea salt to a large bowl and mix until all the cashews are fully coated.

3. Place on the baking sheet, making sure to have them spread out evenly. Bake for 10minutes, then remove from the oven and toss. Put them back in the oven for anadditional 10 to 12 minutes, or until slightly crispy.

4. Remove the cashews from the oven and let them cool on the pan for 5 to 10 minutes.Garnish with lime zest if desired and serve. Enjoy!

Notes

LeftoversStore in a sealed container for up to one week. Freeze for longer.

No HoneyUse maple syrup instead.

No CashewsUse almonds, walnuts or pecans instead.

Ingredients

2 cups Cashews (raw)

1 tsp Smoked Paprika

1/2 tsp Red Pepper Flakes

1 tsp Chili Powder

1/2 Lime (juiced and zested)

2 tsps Raw Honey

1 tsp Avocado Oil

1/2 tsp Sea Salt


Blackberries & Pistachios2 ingredients · 2 minutes · 1 serving

Directions

1. Divide blackberries into bowls. Top with shelled pistachios. Enjoy!

Notes

Make Them LastDo not wash blackberries until ready to eat. Once you wash the berries they spoil a lot faster.

Ingredients

1 cup Blackberries

1/4 cup Pistachios (shelled)


Grilled Salmon5 ingredients · 10 minutes · 4 servings

Directions

1. Preheat grill. While grill is heating, take salmon out of fridge and sprinkle with salt.

2. Mix the butter and dill together in a small bowl.

3. When the grill is hot, scrape down the grates with a grill brush. Pour a little avocado oilonto a paper towel, and use tongs to wipe down the grill grates.

4. Place salmon skin side down on grill and cook for 2-4 min.

5. Carefully turn the salmon with a spatula. If using a gas grill, reduce the heat to medium.If using a charcoal grill, move the salmon to the cooler side of the grill. Cover and grill itfor another 3-5 minutes, depending on how well done you prefer your salmon. Thesalmon should be just cooked through when done.

6. To serve, place a few thin slices of lemon on each plate. Remove the salmon piecesfrom the grill (it's okay if the skin sticks to the grill grates) and place on the lemon slices.Top each piece of salmon with about a tablespoon of the dill butter and serve at once.

Notes

AIP or Paleo:If sensitive to butter, replace with ghee. Or instead of a 1/4 cup of butter, reduce amount tohalf and use olive oil mixed with dill and when finished grilled, put 1 1/2 tsp of mixture oneach portion.

Ingredients

1 1/2 lbs Salmon Fillet (4- 6oz pieces)

1/4 cup Butter

1 tsp Sea Salt

1 tbsp Fresh Dill (chopped fine)

1 Lemon (cut into wedges for garnish)


Steamed Broccoli1 ingredient · 10 minutes · 4 servings

Directions

1. Set broccoli florets in a steamer over boiling water and cover. Steam for about 5minutes, or until tender. Enjoy!

Notes

More FlavourToss in olive oil and season with your favourite spices.

Serve It WithShredded Chicken or Ginger Steamed Cod Fillets.

Ingredients

4 cups Broccoli (chopped into florets)


Bacon Turkey Burgers11 ingredients · 20 minutes · 8 servings

Directions

1. In medium saucepan thoroughly cook bacon. Keep some fat aside to cook burgers in.

2. In a separate medium saucepan over medium-high heat add coconut oil peppers,onions, and spices. Saute until soft.

3. In large bowl whisk your egg. Add in the ground turkey, feta, cooked onions and peppermixture. Combine thoroughly. Form the meat mixture into equal-sized patties and setaside.

4. Heat a grill or pan to medium heat (you can use the same pan) and cook the patties for10 to 15 minutes per side, or until cooked through. I add in a bit of the bacon fat to cookthe burgers in as they will stick to the pan.

5. Top with bacon and paleo chipotle mayo and enjoy!

Ingredients

2 lbs Extra Lean Ground Turkey

1 Egg (remove if AIP or intolerant)

1 Yellow Onion (diced small)

1 Red Bell Pepper (diced small remove if you areAIP.)

2 tsps Oregano

2 tsps Dried Basil

1 tsp Garlic Powder

1 Sea Salt & Black Pepper

3/4 cup Feta Cheese (remove if intolerant)

1 tbsp Coconut Oil

1 package Bacon (cooked)


Celery Cucumber Salad6 ingredients · 10 minutes · 4 servings

Directions

1. Toss all ingredients in a bowl and serve with your choice of dressing.

Ingredients

4 stalks Celery (sliced thinly)

1 Cucumber ( sliced thinly)

2 stalks Green Onion (sliced thinly)

1 Apple (sliced in small pieces (remove if keto))

1/2 cup Feta Cheese (remove if intolerant)

1 tbsp Fresh Parsley (chopped)


Zuppa Toscana10 ingredients · 40 minutes · 6 servings

Directions

1. In a large stockpot or Dutch oven, melt the ghee over medium-high heat

2. Add the Italian sausage and cook for 5-7 minutes until browned. Use a wooden spoon tokeep it nicely ground.

3. Add the chicken broth, cauliflower,Italian seasoning, garlic powder and red pepperflakes, and mix well.

4. Bring your soup to a boil.

5. Reduce heat, cover and simmer 10 minutes.

6. Add the kale and coconut milk, and simmer an additional 5 minutes until the cauliflowercan be easily pierced with a fork and the kale is tender.

7. Add salt and pepper to taste.

Ingredients

1 tbsp Butter (or ghee)

1 lb Pork Sausage (italian sausage, casingremoved )

6 cups Organic Chicken Broth

3 1/2 cups Cauliflower (florets, bite size)

1 tbsp Italian Seasoning

1 tsp Garlic Powder

1 tsp Red Pepper Flakes (omit for AIP)

5 ozs Kale Leaves (fresh, chopped)

1 can Organic Coconut Milk (canned, 14.5 oz)

1 Sea Salt & Black Pepper (to taste)


Pumpkin Biscuits8 ingredients · 15 minutes · 6 servings

Directions

1. Preheat oven to 350 degrees Combine the dry ingredients in one bowl, and in a separatebowl combine wet ingredients and whisk together.

2. Place the dry ingredients in the wet ingredients, add butter and mix with hands until aball forms.

3. On a parchment lined baking sheet roll out the dough into balls and flatten with palm ofhand.

4. Bake for 15-20 minutes

Ingredients

1 cup Almond Flour

2 tbsps Coconut Flour

1 1/2 tsps Tapioca Flour (sub with arrowrootflour)

1 tsp Baking Powder

1/4 tsp Sea Salt

1/4 cup Pureed Pumpkin

1 Egg

3 tbsps Butter (cold or room temp, sub ghee)


One Pan Steak, Potatoes and Broccoli7 ingredients · 40 minutes · 4 servings

Directions

1. Preheat oven to 375ºF (191ºC).

2. Toss the potatoes, cherry tomatoes and broccoli with the olive oil and sprinkle withItalian seasoning. Spread across the baking sheet and roast for 20 minutes.

3. After 20 minutes, heat a skillet over medium/high heat. Brown the steak on both sides for1 to 2 minutes. Remove the steak from the skillet and add to the pan with veggies.Return to oven for an additional 10 minutes, or until steak is cooked to your liking.

4. Remove the pan from the oven, divide onto plates and enjoy!

Notes

LeftoversKeeps well in the fridge for 2 to 3 days.

Ingredients

8 cups Mini Potatoes

3 cups Cherry Tomatoes

8 cups Broccoli (chopped into florets)

1/4 cup Extra Virgin Olive Oil

2 tbsps Italian Seasoning

1 lb Top Sirloin Steak

Sea Salt & Black Pepper (to taste)


Slow Cooker Chicken Cacciatore9 ingredients · 4 hours · 4 servings

Directions

1. Combine all ingredients except parsley in the slow cooker and cook on high for 4 hours,or on low for approximately 6 to 8 hours.

2. Divide into bowls and garnish with parsley. Adjust salt to taste if needed. Enjoy!

Notes

LeftoversRefrigerate in an airtight container for up to three days. Freeze for up to three months.

Serve it WithRice, bread, potatoes, spaghetti squash, zucchini noodles, pasta, cauliflower rice orcouscous.

Ingredients

1 1/2 lbs Chicken Thighs (skinless, boneless)

1 Carrot (peeled and sliced)

2 cups Mushrooms (sliced)

2 cups Crushed Tomatoes

1 1/2 tsps Oregano

2 tbsps Capers

1/2 cup Black Olives (pitted, sliced)

1/2 tsp Sea Salt

1/2 cup Parsley (finely chopped)


Bison Pumpkin Chili13 ingredients · 30 minutes · 4 servings

Directions

1. Heat olive oil in a large skillet over medium-high heat. Add the ground bison, onion andgarlic, and saute for about 5 to 7 minutes, or until the meat is cooked through. Drain offthe fat.

2. Add the chili powder, cumin and paprika. Stir about 1 minute, until fragrant. Add crushedtomatoes, pumpkin, water, maple syrup and salt. Let simmer about 10 minutes.

3. Divide coleslaw into bowls. Top with chili and enjoy!

Notes

Optional ToppingsGarnish with toasted tortillas, chopped green onion, avocado, jalapeno slices, cheddarcheese or greek yogurt.

More VeggiesAdd bell peppers, corn, peas or any leftovers on hand. Stir in spinach, kale or watercress justbefore serving.

No BisonUse extra lean ground beef, chicken, turkey, lamb or venison.

Vegan or VegetarianUse mixed beans and/or tofu instead of ground meat.

LeftoversRefrigerate in an air-tight container for 3 to 5 days or freeze up to 2 months.

Ingredients

1 tbsp Extra Virgin Olive Oil

1 lb Ground Bison

1 Yellow Onion (diced)

3 Garlic (cloves, minced)

2 tbsps Chili Powder

1 tbsp Cumin

1 tsp Paprika

1 cup Crushed Tomatoes

1 cup Pureed Pumpkin

1 cup Water

1 1/2 tsps Maple Syrup

1 tsp Sea Salt

4 cups Coleslaw Mix


paleo dec 23 - karen martel · spicy cashews 8 ingredients ·25 minutes ·8 servings directions 1....

Documents