The Weekly Disclaimer:
-> Nothing is scaled. If a recipe calls for two chicken breasts, it will be making between 2-4 servings depending on how big the breasts are. If you want to make more servings than that, just add more protein. Usually there's enough sauce/side stuff to make more protein doable. If it's something like soup or chili, though, scale up some of the other ingredients potentially.
-> Read everything all the way through before you start. Some things require a day of marinade or you have to do things quickly in a certain order. Have everything ready ahead of time!
-> I gather these from all over the internet and from various cookbooks. I write a few of them, but most of them are things I've found elsewhere. If you want a source and it isn't included, let me know and I can probably find it for you.
-> These are all for your consideration. If you don't like something, don't make it! If you want to change a recipe, do it! All I ask is that if you do change something beyond like "I don't like spicy stuff so I left out the pepper", comment and let me know how it turned out. Did you use Pumpkin instead of Butternut? Let me know so I can put it in the recipe that it's a possible change!
-> Everything is more or less paleo, gluten free, and usually dairy free. Some recipes say coconut aminos, some say soy sauce. If you are super strict on paleo or any other diet, please feel free to alter recipes to conform. However, if you're just doing it because you feel better on it, I wouldn't worry about a couple tablespoons of soy sauce in a big meal if you've already got the bottle of soy sauce.
-> If you are trying to lose weight, eating these recipes with veggies ONLY should help you on that path. They are relatively low carb, medium protein, medium fat. If you eat these with rice or noodles or bread, that's fine...but realize that it will inhibit your weightloss. Some people join this list just for the recipes and don't care that they're paleo/primal, and that's fine.
For non-pork eaters, I'm sure the meatballs are equally good with ground beef or poultry.
Grocery List
Baking Goods
☐ ½ cup almond meal (or gluten-free breadcrumbs)
☐ 1 heaping tablespoon coconut flour
☐ 2 tbsp tapioca starch/corn starch/arrowroot powder
Dairy
☐ 1 egg, lightly beaten
Meat
☐ 900g (2lbs) grass-fed beef stew meat
☐ 4 to 5 lbs. chicken wings
☐ 1 lb ground pork
Miscellaneous
☐ 2 cups bone broth/ beef broth
☐ 1/3 cups coconut aminos or soy sauce
☐ 1 tsp Himalayan salt
Oils and Dressings
☐ ¼ cup apple cider vinegar
☐ 3 1/3 tablespoons olive oil
☐ ½ cup rice vinegar
☐ 1 tablespoon white wine vinegar
☐ 1/4 cup red wine vinegar
Produce
☐ 2 cups arugula
☐ 2 large carrots, peeled and sliced
☐ 2 long red chilies, thinly sliced
☐ 6 cloves garlic
☐ 3 garlic cloves
☐ 1 1/2 teaspoons ginger
☐ A 1-inch piece fresh ginger, minced
☐ juice of 1 lemon
☐ 227g (1/2lb) mushrooms, sliced
☐ 2 large onions
☐ ¼ red onion, sliced thin
☐ 2 tablespoons fresh parsley (or dried, if you have on hand)
☐ 2-3 sprigs fresh rosemary, whole
☐ 1 small (1½ cups) turnip, peeled and diced
Sauces and Condiments
☐ 3 tablespoons dijon mustard
☐ 4 tablespoons honey
☐ ¼ cup soy sauce (or coconut aminos)
☐ 1 tablespoon Sriracha
Seafood
☐ 2 salmon fillets (6oz each)
Spices and Seasonings
☐ 1 teaspoon arrowroot powder or corn starch
☐ 4 bay leaves
Slow Cooker Squeaky Clean Boeuf Bourgignon
Crockpot
Makes 4 to 6 Source Thehealthyfoodie.com
Ingredients
900g (2lbs) grass-fed beef stew meat
1 large onion, chopped
2 cloves garlic, chopped
2 large carrots, peeled and sliced
1 small (1½ cups) turnip, peeled and diced
2-3 sprigs fresh rosemary, whole
2 Bay leaves
1 tsp Himalayan salt
1 tsp freshly cracked black pepper
2 tbsp Dijon mustard
2 cups bone broth
1/4 cup red wine vinegar
227g (1/2lb) mushrooms, sliced
2 tbsp tapioca starch
2 tbsp water
Directions
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Pat the meat dry and sprinkle generously with salt and pepper.
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Melt a generous amount of healthy cooking fat such as lard, ghee or coconut oil in a heavy skillet set over high heat.
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Add the meat in a single layer, making sure that the pieces do not touch, and cook until brown on all sides. Work in several batches if you have to so you don’t overcrowd the pan. Remove the cooked pieces of meat to a bowl to collect the juices.
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Once all the meat has been cooked and set aside, lower the heat to medium, add a little more fat to the pan if necessary then throw in the onion and garlic and cook, stirring often, until the onion is fragrant and becomes translucent.
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Add the broth, red wine vinegar and Dijon Mustard and bring to a simmer. Add the meat and meat juices back to the skillet, stir and kill the heat.
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Transfer to slow cooker, add carrots, turnip, mushrooms, rosemary and bay leaves
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Cook the stew on low for 8 hours or on high for 6 hours.
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Once your stew is fully cooked and to your liking, ladle about a cup of the cooking liquid into a small saucepan and bring to the boil.
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Meanwhile, in a small container, mix tapioca starch and water together. Pour that into the boiling liquid and cook for a minute, whisking constantly, until thickened.
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Transfer this thickened sauce back to the slow cooker and stir until well incorporated.
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Serve immediately. (don't forget to fish out rosemary sprigs and bay leaves)
Chicken Adobo Recipe
Chicken
Source Paleoleap.com
Ingredients
4 to 5 lbs. chicken wings
¼ cup apple cider vinegar
1/3 cups coconut aminos
1 cup water
4 cloves garlic, crushed
A 1-inch piece fresh ginger, minced
2 long red chilies, thinly sliced
2 bay leaves
2 tbsp. raw honey (optional)
1 large onion, thinly sliced
Sea salt and freshly ground black pepper
Directions
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Combine the apple cider vinegar, coconut aminos, garlic, ginger, chilies, bay leaves, honey, onion, and water in a bowl and stir well.
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Season each the chicken wings with sea salt and freshly ground black pepper to taste.
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Add the chicken to the vinegar mixture and marinate for 30 minutes at room temperature or longer in the refrigerator.
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Transfer the chicken and liquid to a saucepan and bring to a boil over high heat.
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Cover and simmer over a medium heat for 30 to 35 minutes, or until the chicken is cooked through.
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Remove the chicken wings and set aside.
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Simmer the sauce until reduced by half.
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Return the chicken to the pan, stir to combine, and serve.
Simple Herb Crusted Salmon
Seafood
Prep 5 Cook 15 Makes 3 Difficulty Easy Source Paleomg.com
Ingredients
2 salmon fillets (6oz each)
1 heaping tablespoon coconut flour
2 tablespoons fresh parsley (or dried, if you have on hand)
1 tablespoon olive oil
1 tablespoon dijon mustard
salt and pepper, to taste
2 cups arugula
¼ red onion, sliced thin
juice of 1 lemon
1 tablespoon white wine vinegar
1 tablespoon olive oil
salt and pepper, to taste
Directions
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Preheat oven to 450 degrees.
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Place salmon fillets on a parchment or foil lined baking sheet.
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Top your salmon off with olive oil and dijon mustard and rub into your salmon.
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In a small bowl, mix together your coconut flour, parsley, and salt and pepper.
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Use a spoon to sprinkle on your toppings on your salmon and then your hand to pat into your salmon.
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Place in oven for 10-15 minutes or until salmon is cooked to your preference. I cooked mine more on the medium rare side at 12 minutes.
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While the salmon is cooking, mix together your salad ingredients.
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When salmon is done, place salmon on top of salad and consume.
Asian Glazed Meatballs
Pork
Makes 4 Source http://ift.tt/1v0e3Hk
Ingredients
Meatballs:
1 lb ground pork
1 teaspoon olive oil
½ cup almond meal (or gluten-free breadcrumbs)
½ teaspoon fresh grated ginger
1 garlic clove, minced
1 egg, lightly beaten
Sauce:
½ cup rice vinegar
¼ cup soy sauce (or coconut aminos)
1 tablespoon Sriracha
2 tablespoons honey
2 garlic cloves, minced
1 teaspoon fresh grated ginger
1 teaspoon arrowroot powder or corn starch
1 tablespoon olive oil
Directions
Preheat oven to 375°F (180°C) and place a rack in the middle. Grease a baking sheet with olive oil and set aside.
In a large bowl, combine ground pork, olive oil, almond meal, ginger, garlic and beaten egg. Mix well.
With dampened hands form into meatballs and place onto the baking sheet.
Bake for about 18 to 20 minutes, until cooked through.
In the meantime, in a small bowl combine all sauce ingredients. Pour in a large skillet and bring to a boil over medium-high heat. Cook for 3 to 5 minutes, until it starts to thicken. Remove from the heat and set aside.
When the meatballs are finished cooking, stir them into the sauce until well coated.
Submitted July 11, 2015 at 09:45PM by Lereas http://ift.tt/1IRBvNd primalmealplan
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