Cat at Simple Smart Nutrition

Southwestern Cole Slaw

Salad in a glass bowl of tomatoes, cabbage and peppers.

Ingredients

1 small head of purple Cabbage, thinly sliced
½ cup of light tasting Olive Oil
⅓ cup fresh Lime Juice
½ cup Fresh Cilantro, torn, + more for garnish
2 Tablespoons Honey
1 tsp Cumin
1 tsp Bragg’s Apple Cider Vinegar
Pinch of Salt

Instructions
Place thinly sliced cabbage & cilantro in a large mixing bowl. In a measuring cup, mix the rest of your ingredients. Pour liquid mixture over your cabbage & toss with your hands. Let sit in the refrigerator for 2 hours or longer to let flavors meld.

When ready to serve, top with more cilantro. Add chicken if desired for a complete meal.

Turmeric Tea

We’ve been hearing about turmeric for the last year or so, but it’s true–it’s a super-powered spice!

Turmeric Tea
Add boiling water to a mug, with a teaspoon or so of turmeric. Add cinnamon, a small splash of real vanilla, fresh ground black pepper, and a half teaspoon of honey or maple syrup. Add a touch of grass fed butter too–it’s absorbed better in the presence of fat. Enjoy!

Turmeric has some of the world’s most powerful fat-burning and healing qualities of any food or spice. It is a potent anti-oxidant, anti-inflammatory, and anti-bacterial substance.

Turmeric grows as a shrub in India and tropical parts of Asia. The roots are ground up to make turmeric. Its active ingredient is a substance called curcumin and it is bright yellow.

Ayurvedic medicine has used this spice as a whole body cleanser, an aid for digestion, and in treatments for fevers, infections, liver and gall bladder problems and arthritis. It helps to burn fat, and is also very effective as a preventative for heart disease, and Alzheimer’s.

The rich stores of anti-oxidants are very effective against the free radicals which contribute to premature aging, disease and cancer. Many natural practitioners actually recommend turmeric when a potent antioxidant is needed.

Turmeric helps to digest fats by stimulating the flow of bile in the gall bladder and therefore is very effective as a digestive aid and fat-burning compound. Studies also show it is highly effective at reducing the inflammation from arthritis, Irritable Bowel Syndrome, ulcerative colitis, and Crohn’s disease and a hundred other inflammatory conditions.

It also contains strong anti-platelet substances which help prevent the blood from clotting too easily, and so is very effective against heart attacks and strokes. In addition, homocysteine, a chemical component in the body, which is one of the primary predictors of heart attacks, is significantly lowered in the presence of curcumin.

As an anti-inflammatory it has been used effectively for a treatment for all types of osteoarthritis, rheumatoid arthritis, and for joint pain.

Turmeric is a powerful weapon against cancer cells as well. Studies show that this super spice can actually prevent cancer tumors from growing and in those who already have cancer, turmeric slows the growth and spread of cancer. The curcumin in turmeric is also highly effective when combined with the anti-oxidant quercetin (found in red onions, apples and cherries) against pre-cancerous polyps in the colon.

One of the most exciting new studies has shown turmeric’s value against Alzheimer’s. Studies of the Indian population who have a high intake of turmeric in their curry dishes show a very low incidence of Alzheimer’s and dementia in the elderly.

How to get turmeric into your diet:

-I put it into smoothies–especially my favorite pumpkin smoothie.
-Add to soups
-Make tea or turmeric milk
-Add to other baked or cooked meals. The flavor is mild when used by itself.
-Add to homemade applesauce
-Add to sautéed apples, or steamed cauliflower, green beans and onions, or any of your favorite veggies.
-For a great, low-calorie dip, try mixing turmeric and dried onion with a little omega 3-rich mayonnaise, salt and pepper.
-Turmeric is also a great spice to complement recipes that feature lentils. -Give salad dressings an orange-yellow hue and a little extra flavor by adding some turmeric powder to them.

Once you start using turmeric on a regular basis, it’s fun to find new ways to use it in recipes. My favorite way to use it is to add a pinch of it to egg salad. It adds a great flavor, and gives the egg salad a delicious rich yellow hue.

Easy Apple Crisp

Apples are literally falling from the sky here in Colorado right now. I have never seen so many apples and apple trees everywhere! So what’s a person to do? Of course, you make apple crisp! I love this stuff–it’s better than apple pie and so much easier! And it’s gluten free, although not Paleo this way, but you can make it Paleo.

Ingredients
6 fresh crisp tart apples, sliced. You can choose to remove skin or leave it on–I like the extra taste and fiber of the skin!
2 or so tsp cinnamon
Rolled oats
1/4 cup brown sugar or maple syrup
1/4 cup butter
pinch of salt
more cinnamon

Directions
Preheat oven to 375 degrees. Core and slice apples in thin slices. Sprinkle generously with cinnamon. Load into a greased baking dish with sides (I used an 8×8 brownie pan).

In food processor, or with a large fork, mix oats, sugar or syrup, butter, salt and cinnamon. Process till just crumbly, don’t overprocess!
Add crumb topping to apples, covering as completely as possible. Place in hot oven and bake 30-35 minutes till apples are soft and cooked through and crumb topping is golden brown. Enjoy! Serves four.

Veggie Omelet

(photo courtesy Greg Kiger)

Saute your favorite farmer’s market veggies–this one uses eggplant, onion, tomato, zucchini, and green bell peppers and pastured eggs, with raw goat cheese. BAM! Super breakfast!

Pumpkin Power Smoothie

A great breakfast when you want something light, fast and filling!

Ingredients
1/2 cup (approximate) Organic pumpkin
1 small or 1/2 regular/large apple
Protein powder (I used RAW protein powder)
shot of vanilla
1-2 tsp cinnamon
1 tsp turmeric
Handful of greens
Flax milk, coconut milk, almond milk, etc.
Add a Tbsp of coconut oil

Directions
Mix in blender until smooth. Add a few ice cubes if you like it cold.

October Week 3

Choose one per day from each category–recipe links are highlighted. Enjoy!

breakfast
Paleo pancakes with blueberries or peaches
(Use canned pumpkin or ripe bananas)

Scrambled egg veggie burrito in Nori wrap

Fresh fruit (peaches, berries, etc) and 3 pieces of natural bacon or ham

Smoothie–cucumber, kale, blueberries, flax or almond milk, vanilla, cinnamon, protein powder

1 apple with 2 Tbsp of nut butter

Veggie and sweet potato stir fry–use bacon, egg and/or sausage, and (cooked or leftover from dinner) sweet potato, and any veggies

lunch

Tuna, egg or chicken salad wrap with lettuce or Nori

Monster salad of mixed veggies with cooked chicken breast chopped up, olive oil and lemon juice, fresh herbs

Leftover salmon salad

Deli natural meat rolls full of veggies and avocado

Leftover Thai lettuce wraps from dinner dinner

Salmon Salad on a bed of arugula red, black or white quinoa with 1 Tbsp butter

Grilled halibut, salmon, tuna, or your choice of wildcaught fish with lemon, large serving of garlic broccolini with 1 tbsp grass fed butter (brown garlic in pan with butter, add veggies and cook)

Lettuce wraps with ground beef or turkey

Grass fed ground beef or bison with sugar free, natural spaghetti sauce and black bean or gluten free pasta-or use spaghetti squash

Grilled chicken breasts, sea salt pepper and Italian seasoning, grilled asparagus with butter and lemon, cauliflower mashed potatoes

Thai turkey meatballs with red curry sauce and steamed fresh green beans

Grass fed burgers on grill, served with avocado and bacon on lettuce leaves with tomato

snacks

Kale chips with tahini dressing

Raw cheese and cut up veggies or half sliced apple

1/4 cup Nuts and fresh blueberries

Beef or turkey jerky and cut up veggies

4 Rolled up natural deli meat with avocado slices

1-2 Boiled eggs

dessert

Optional!
Dark chocolate with fresh berries

Herb tea with stevia

Fresh fruit with handful of nuts

Bowl of fresh berries with a drizzle of balsamic vinegar
and 1 tsp maple syrup

Paleo blackberry tart

shopping_list
Produce

asparagus
bunch of large leaf kale
1-2 containers of blueberries
1-2 containers of blackberries (for tart)
2-3 peaches
2 bananas
2 lemons, 2 limes
baby arugula or other salad greens
1 cucumber
cilantro
veggies for breakfast and thai lettuce wraps and salads: red, yellow or green pepper, onions, mushrooms
2 medium zucchini
1 large ripe tomato
2 apples
broccoli or broccolini
bunch of carrots
2 avocados
1 head leaf lettuce for wraps
1 small fennel bulb
2 red onions
garlic
small thumb of ginger root
spaghetti squash for spaghetti or black bean pasta

Meat, Fish, Poultry

1 lb ground beef
3 lb ground turkey
natural bacon, ham or sausage
natural turkey deli meat
halibut, salmon, tuna or other wild caught fish to grill

Misc.

Eggs
grass fed butter
1-2 cans tuna
2-3 cans sockeye salmon
tahini (sesame butter)
capers
natural mayonnaise
dill weed
nutritional yeast (optional)
Nori wraps
almond, flax or coconut milk
Maple syrup
fish sauce, red curry paste, coconut milk in can

Thai Turkey Meatballs with Red Curry Sauce

An awesome recipe that my talented daughter Christin created. It’s amazing!!

Meatballs
2 lbs ground turkey
1 cup zucchini, shredded & liquid squeezed out
1 tbsp fish sauce
1/2 medium red onion grated
3 garlic cloves, microplaned or finely chopped
1 tsp red curry paste (can buy in asian section in grocery store)
2 tbsp canned coconut milk
1 tsp hot pepper flakes
Olive oil, or coconut oil for pan

Sauce
Remainder of can of coconut milk
3 tbsp tomato paste
1 1/2 tsp red curry paste
1 tsp fish sauce
2 tbsp ginger, finely chopped
1/8 tsp hot pepper chili flakes, or to taste
Juice of 1 lime, plus zest of half

Directions
Mix the turkey, zucchini, fish sauce, onion, garlic, red onion, coconut milk, and hot pepper flakes together in a bowl. (I found it easiest to use my hands.)

Roll the mixture into roughly 1 inch size balls (around the size of a ping pong ball) and place on a baking sheet lined with parchment paper.
In a large skillet, put the olive oil or coconut oil and heat to medium. Begin placing the meat balls around the pan, be careful not to overcrowd. (I had to do a couple batches.) Brown on all sides.
In a separate dish, mix the ingredients for the sauce. When all the meatballs are finished browning, place them all back into the pan and pour the sauce. Let simmer on medium low for about 20 minutes or until the meatballs are cooked through. Serves 4-6, or makes great leftovers!

Blackberry Tart with Paleo Crust

This fabulous fruit tart is bursting with some potent antioxidants, vitamins, minerals and fiber! Eating a variety of fresh berries is one of the best ways to fight aging.

The high-powered antioxidants in the berries protect and smooth your skin and help prevent wrinkles, strengthen your immune system, and fight off cancer and heart disease. Antioxidants also speed up your metabolism, giving you more energy, and helping you burn fat as well!

Berries are a luscious, juicy, sweet treat that fill you up with their healthy fiber and help keep your blood sugar stable as well, meaning you stay in the fat burning zone, as well.

The crunch, nutty crust is low glycemic and grain free. Nuts are a far better choice than a regular pastry crust of starchy refined flours. And what’s more, nuts are of full of healthy monounsaturated fats such as oleic and palmitoleic acids, which help to lower LDL or “bad cholesterol” and increase HDL or “good cholesterol”.

Nuts are also a rich source of B vitamins, vitamin E, and minerals including: manganese, potassium, calcium, iron, magnesium, zinc, fluoride and selenium.

Ingredients for Crust
1 3⁄4 cups raw almonds, walnuts or pecans 1 Tbsp coconut oil or grass fed butter
5 fresh dates, pitted
Pinch of nutmeg
2 tsp of cinnamon
Pinch of sea salt
1-2 Tbsp raw honey (just enough so that dough will stick together)

Directions for Crust
Finely chop the nuts in a food processor. Add the oil, dates, and spices. Blend together until fine and crumbly. Transfer mixture to a mixing bowl, add honey, and mix to form a dough ball. Add more honey, if needed, so that mixture sticks together.

Grease a 9” pie pan with coconut oil or grass fed butter, and spread the dough into the bottom of the pan. Bake at 350 degrees F for about 10-12 minutes, until the edges are just beginning to brown.

Ingredients for Filling
4-5 cups (around 1 quart) fresh or frozen organic blackberries, cherries, blueberries, strawberries, or raspberries (any combination is great)
3 Tbsp raw honey
1 1⁄2 Tbsp arrowroot

2 Tbsp water, or juice if using frozen berries

Directions for Filling
If you are using frozen berries make sure they are completely thawed, so they do not get too juicy and dilute the filling.

Add 2 cups of the berries along with the arrowroot in a blender. Add 2 Tbsp water or berry juice. Blend into a puree. Cook puree in small saucepan with honey over medium heat, stirring constantly for about 3-4 minutes. It will become clear as it thickens.

Remove from heat and cool slightly. Add remainder of berries and fill shell. Refrigerate, covered at least 3 hours. Make sure it is covered so it doesn’t pick up moisture from the refrigerator.

For an extra special treat, top with REAL whipped cream.

REAL Whipped Cream Topping
Whip a half pint of organic heavy cream with an electric mixer in a metal bowl until soft peaks form. Add a touch of stevia and a splash of vanilla and mix. Keep chilled until ready to use.

Sockeye Salmon Salad

Did you know all sockeye is wild caught? This is a big plus, so you know you are getting the best fatty oils and healthiest type of fish you can eat. Try this delicious salad!

Sockeye Salmon Salad
Most any type of wild caught salmon works in this salad, but sockeye salmon is definitely my favorite. You can find it canned and it’s delicious. Keep some on hand. Salmon contains a large amount of antioxidants, and the darker pink the flesh, the more antioxidants–as long as it is wild caught.

Salad with salmon, caviar and arugula on a white background

The pigment that helps to make salmon’s flesh pink is astaxanthin. Astaxanthin lowers C-reactive protein (CRP), which measures inflammation in the body and the blood vessels.

Astaxanthin may just be the best antioxidant for DNA protection. It’s 6,000 times more effective than vitamin C, 800 times more effective than CoQ10 and 550 times more effective than vitamin E or green tea.

The effect astaxanthin has on DNA is rather amazing. DNA is damaged by free radicals when you’re exposed to things like pollution, smoke, radiation and processed food. In one study, DNA damage dropped by 43% after subjects took astaxanthin supplements.

Wild caught salmon is especially rich in omega 3’s and the health benefits from this mega nutrient are endless! Salmon is also a great source of easily digestible protein, niacin, B6, B12, selenium, phosphorus and magnesium.

Eating salmon even twice a week may help raise omega 3 levels as effectively as taking daily fish oil supplements. And those healthy fats in salmon help burn body fat, contribute to a healthy heart, protect against strokes, reduce inflammation in the body, fight cancer, improve asthma, protect your eyesight, and more.

Eating a diet high in astaxanthin and omega 3 fats protects skin against sunburn and wrinkles. The omega 3’s in salmon lift your mood and fight depression, improve memory and learning ability, and help with disorders like ADD (Attention Deficit Disorder). Healthy fats in salmon and other wild caught cold water fish also help prevent dementia and Alzheimer’s disease.

Ingredients
2 cans (6.5 oz each) canned sockeye salmon, drained and chunked
3 Tbsp organic mayo (see recipe below to make your own)
1 Tbsp lemon juice
1 Tbsp capers, drained
1/3 cup finely chopped fennel root
1/3 cup finely diced red onion
Pinch of organic black pepper
1 Tbsp chopped fresh dill or 1/2 – 1 teaspoon dried organic dill weed 4-6 large leaves green or red leaf lettuce

Directions

Drain salmon and discard skin and any bones (if desired). In a medium bowl, combine ingredients. Add salmon and stir gently to combine.

Lay out lettuce leaves and place a scoop of salmon salad on each leaf. Serves 2-4.

Thai Orange Seafood Soup

Thai Orange Seafood Soup

This beautiful and exquisitely delicious Thai soup makes a gracious addition to any table. Serve it as a special appetizer for a dinner party or just make it for the main course. In Thai, it’s known as “Geng Som Pla” – which actually means “Orange Fish Curry” – an ancient recipe from the Central Plains region of Thailand.

It is a hot and spicy soup with both sour and sweet overtones that make for a lively combination, especially when paired with your choice of fish and/or seafood. Use plenty of fresh local vegetables to make this a wonderfully healthy Thai soup.

I served this soup on a cold and blustery day to a friend of mine who was coming down with a cold. It hit the spot and was declared, “the best soup ever”! It’s also actually very good on a hot day! In Thailand, it’s very hot and they eat hot and spicy soups all the time to stay cool.

You can vary the vegetables in the soup, as long as the seasonings stay intact. It can also be served with brown rice or quinoa on the side.

Ingredients

6 cups organic, free-range chicken stock

2-3 medium fillets of wild caught cod, cut into chunks

10 medium shrimp OR other shellfish

Juice of 2 oranges, OR about 1 cup prepared orange juice

2 tsp. tamarind paste (available at Asian/Indian food stores) OR 2 Tbsp. lime juice

1 Tbsp palm sugar

3 Tbsp fish sauce

2 cups baby bok choy, chopped

Handful of cherry tomatoes

Handful green beans, cut into 2 inch lengths

1 small zucchini, cut into quarters and sliced

4-6 green onions sliced

PASTE

Blend in food processor, OR mince by hand—

1 shallot OR 1/4 cup purple onion

1/2-1 fresh red chili OR chili flakes to taste

1 thumb-size piece ginger

3-4 cloves garlic

1/4 tsp ground white pepper

1 extra tsp. fish sauce

1 Tbsp fish sauce

Generous handful fresh coriander (+ extra for later)

Directions

Make the soup paste, either by mincing and mixing paste ingredients together by hand, OR by placing paste ingredients in food processor and processing well.

Warm a medium-size soup pot over high heat. Add a little butter in the bottom then add the paste you just made. Stir-fry 1-2 minutes to release the fragrance, then add stock, orange juice, tamarind or lime, and sugar. When soup comes to a boil, reduce heat to medium.

Add the firmer of the vegetables–the beans and white parts of the bok choy. Simmer 4-5 minutes, or until beans have softened.

Add remaining vegetables, plus fish and shrimp. Simmer 2-3 minutes, until fish has turned firm and opaque-white and shrimp are pink and plump. Finally, add the fish sauce.

Don’t over-stir at this point, as this will cause fish pieces to break up.

Spicy Black Bean Veggie Salad

Black Bean Salad

Black beans are rich in healthy fiber, which makes them a satisfying low glycemic snack, and they are full of a very potent antioxidant, anthocyanin—the same kind of antioxidants that grapes and blueberries are rich in! Of any bean, black beans contain by far the most antioxidants of any bean.

Beans also help stabilize blood sugar, and help prevent cancer, increase energy and fat burning metabolism, and are full of protein, vitamins and minerals.

You can purchase black beans already cooked in a can or boil your own from dry beans. Similar recipes often contain corn as an ingredient as well, but I don’t recommend using corn as it is high glycemic, fattening and genetically modified.

Try adding some chopped jicama for an extra sweet crunchy taste! This hearty salad is also a great side dish to grass fed beef dishes like burgers, steaks and more. Or try seasoning a chicken breast with a little cumin and chili powder and serve on top of this. It’s also great alongside your eggs in the morning!

Since beans are a low glycemic carbohydrate, limit your serving size, and avoid eating it with chips, crackers, etc.

Ingredients
2 15oz/425 gm cans of black beans, drained and rinsed, or 3-4 cups cooked beans

1 ripe tomato, diced

1 red onion, diced

2 cloves garlic, minced

Generous handful of fresh cilantro, chopped

1 small red, green or yellow bell pepper, chopped

1 small jalapeño, minced, ribs and seeds removed or hot pepper flakes

Juice of 1 lemon or lime

Sea salt and pepper to taste

A pinch of cumin powder

Directions

Combine all ingredients in glass bowl, mix and enjoy! Serves 4.

Delicious Home-made Kale Chips with Tahini Dressing

These chips are delicious!! Better make a double batch, because they shrink when cooked and they go FAST!

A few good things about kale…

Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability—just not as much.

Kale’s risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.

Kale is now recognized as providing comprehensive support for the body’s detoxification system. New research has shown that the ITCs made from kale’s glucosinolates can help regulate detox at a genetic level.

Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale’s flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.

Also…

Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

Ingredients
1 large bunch of kale, inner ribs removed
2 tablespoons lime juice
2 tablespoons extra virgin olive oil
4 tablespoons tahini
1 teaspoon nutritional yeast
1 teaspoon crushed red pepper flakes
½ teaspoon salt

Instructions

Preheat the oven to 200 degrees F (or plug in your dehydrator). Line a baking sheet with foil or parchment.

Wash and thoroughly dry the kale, then remove the leaves from the tough inner stem. Slice or rip into large pieces. Remember- they’ll shrink as they dehydrate so don’t go too small. Place in a large bowl.

In a small bowl, whisk together the remaining ingredients. Pour over the kale and coat each leaf thoroughly. It’s messy, but the best way to do this is with your hands.

Spread the chips in a single layer on the baking sheet or in the dehydrator. The dehydrator should take approximately 8 hours. The oven will take up to an hour (start checking on them after 30 minutes. They’re ready when the seasonings are completely dry and the kale is crispy.

Meal Plan 3

Choose one from each category, recipe links are highlighted. Enjoy!

breakfast

Quinoa scramble with bacon
Ham or smoked turkey wraps with avocado, asparagus and tomato
Sweet potato hash with veggies and bacon
Chicken apple sausage (can get from Trader Joe’s and WF), sweet potato and veggie stir fry
Paleo Muffins w/nut butter sunflower butter and berries
Fresh berries with almonds, pumpkin seeds, walnuts and unsweetened coconut
Coconut flour pancakes ‘Egg McMuffin’ with eggs and Canadian ham

lunch

Monster salad with boiled egg, meat or tuna. Olive oil and balsamic dressing
Cucumber, tomato, and onion salad with tuna or chicken, olive oil and lemon juice
Chopped veggies, quinoa or brown rice, chicken breast
Deviled eggs on a bed of arugula or baby power greens
Pea guacamole with hard boiled eggs, and veggies for dipping
Tuna salad on lettuce leaves
Leftovers from dinner

dinner

Maya beach chopped salad—add chicken, fish, tuna or boiled egg if desired
Grass fed burgers, sweet potato baked fries (toss sliced sweet potatoes in bowl with olive oil, seasonings, and back at 400 F till crispy, grilled asparagus
Chicken artichoke piccata, steamed broccoli, baby new potatoes with butter
Sweet potato soup, large green spinach and powergreen salad
Teriyaki Chicken Satay on skewers, chopped sauteed kale with butter and lemon
Chimichurri Steak, tossed salad with olive oil, apple cider vinegar, drizzle of maple syrup
Paleo Quiche, arugula salad

snacks

Coconut flour pancake with almond butter, apple or strawberry
1/2 cup strawberries, handful of raw almonds, cashews, walnuts, etc
1/2 serving fruit, 4 slices of raw cheese
Greek yogurt, almonds, berries (be sure yogurt has no added sugar and has LIVE cultures)
Tuna on cucumber slices
Pea Guacamole on veggie slices
Celery with nut butter

dessert

Optional!

4 small squares extra dark chocolate, berries
4 squares dark chocolate dipped in nut butter
Chocolate avocado pudding
Hot herb tea with stevia, almonds, strawberries, balsamic vinegar and touch of maple syrup
2 chocolate chip cookies

shopping_list
Produce
3-4 avocados
jicama
arugula/baby greens
2 cucumbers
2-3 red bell peppers
small zucchini
celery
2 red onions
cilantro
parsley
lemons
asparagus
4-6 tomatoes
4-5 new red potatoes
4-5 sweet potatoes
Meat
Chicken breasts or thighs
Steak–tri tip, flank, ribeye, etc.
grass fed ground beef
apple chicken sausage
natural deli turkey
Misc
quinoa
ground flax seeds
dried cranberries
raw honey
nuts–almonds, walnuts, cashews, pistachios, etc
coconut flour
tuna
1 small can or jar of artichokes
greek yogurt, plain
raw cheese
black beans
frozen baby peas

Choose one from each category, recipe links are highlighted. Enjoy!

breakfast

Quinoa scramble with bacon
Ham or smoked turkey wraps with avocado, asparagus and tomato
Sweet potato hash with veggies and bacon
Chicken apple sausage (can get from Trader Joe’s and WF), sweet potato and veggie stir fry
Paleo Muffins w/nut butter sunflower butter and berries
Fresh berries with almonds, pumpkin seeds, walnuts and unsweetened coconut
Coconut flour pancakes ‘Egg McMuffin’ with eggs and Canadian ham

lunch

Monster salad with boiled egg, meat or tuna. Olive oil and balsamic dressing
Cucumber, tomato, and onion salad with tuna or chicken, olive oil and lemon juice
Chopped veggies, quinoa or brown rice, chicken breast
Deviled eggs on a bed of arugula or baby power greens
Pea guacamole with hard boiled eggs, and veggies for dipping
Tuna salad on lettuce leaves
Leftovers from dinner

dinner

Maya beach chopped salad—add chicken, fish, tuna or boiled egg if desired
Grass fed burgers, sweet potato baked fries (toss sliced sweet potatoes in bowl with olive oil, seasonings, and back at 400 F till crispy, grilled asparagus
Chicken artichoke piccata, steamed broccoli, baby new potatoes with butter
Sweet potato soup, large green spinach and powergreen salad
Teriyaki Chicken Satay on skewers, chopped sauteed kale with butter and lemon
Chimichurri Steak, tossed salad with olive oil, apple cider vinegar, drizzle of maple syrup
Paleo Quiche, arugula salad

snacks

Coconut flour pancake with almond butter, apple or strawberry
1/2 cup strawberries, handful of raw almonds, cashews, walnuts, etc
1/2 serving fruit, 4 slices of raw cheese
Greek yogurt, almonds, berries (be sure yogurt has no added sugar and has LIVE cultures)
Tuna on cucumber slices
Pea Guacamole on veggie slices
Celery with nut butter

dessert

Optional!

4 small squares extra dark chocolate, berries
4 squares dark chocolate dipped in nut butter
Chocolate avocado pudding
Hot herb tea with stevia, almonds, strawberries, balsamic vinegar and touch of maple syrup
2 chocolate chip cookies

Meal Plan 5

Choose one per day from each category–recipe links are highlighted. Enjoy!

breakfast
Paleo pancakes with blueberries or peaches
(Use canned pumpkin or ripe bananas)

Scrambled egg veggie burrito in Nori wrap

Fresh fruit (peaches, berries, etc) and 3 pieces of natural bacon or ham

Smoothie–cucumber, kale, blueberries, flax or almond milk, vanilla, cinnamon, protein powder

1 apple with 2 Tbsp of nut butter

Veggie and sweet potato stir fry–use bacon, egg and/or sausage, and (cooked or leftover from dinner) sweet potato, and any veggies

lunch

Tuna, egg or chicken salad wrap with lettuce or Nori

Monster salad of mixed veggies with cooked chicken breast chopped up, olive oil and lemon juice, fresh herbs

Leftover salmon salad

Deli natural meat rolls full of veggies and avocado

Leftover Thai lettuce wraps from dinner dinner

Salmon Salad on a bed of arugula red, black or white quinoa with 1 Tbsp butter

Grilled halibut, salmon, tuna, or your choice of wildcaught fish with lemon, large serving of garlic broccolini with 1 tbsp grass fed butter (brown garlic in pan with butter, add veggies and cook)

Lettuce wraps with ground beef or turkey

Grass fed ground beef or bison with sugar free, natural spaghetti sauce and black bean or gluten free pasta-or use spaghetti squash

Grilled chicken breasts, sea salt pepper and Italian seasoning, grilled asparagus with butter and lemon, cauliflower mashed potatoes

Thai turkey meatballs with red curry sauce and steamed fresh green beans

Grass fed burgers on grill, served with avocado and bacon on lettuce leaves with tomato

snacks

Kale chips with tahini dressing

Raw cheese and cut up veggies or half sliced apple

1/4 cup Nuts and fresh blueberries

Beef or turkey jerky and cut up veggies

4 Rolled up natural deli meat with avocado slices

1-2 Boiled eggs

dessert

Optional!
Dark chocolate with fresh berries

Herb tea with stevia

Fresh fruit with handful of nuts

Bowl of fresh berries with a drizzle of balsamic vinegar
and 1 tsp maple syrup

Paleo blackberry tart

shopping_list
Produce

Meat, Fish, Poultry

1 lb ground beef
3 lb ground turkey
natural bacon, ham or sausage
natural turkey deli meat
halibut, salmon, tuna or other wild caught fish to grill

Misc.

Curried Sweet Potato Soup

A rich and satisfying soup with the exotic taste of the East to fill you up!

Sweet potatoes are not just another starch root vegetable. They contain numerous, significant, and surprising health benefits, including antioxidants, anti-inflammatory compounds, and blood sugar-regulating substances. Their bright orange flesh is one of the best sources of beta carotene, the pre-cursor to vitamin A. Sweet potatoes contain 1000-6000 micrograms of vitamin A in every 3 oz serving. But be sure to include some healthy fat like grass fed butter with those, because your body can’t absorb or convert that beta carotene into vitamin A without some fat!

Sweet potatoes’ phytonutrients lower your health risk from free radicals and heavy metals. These phytonutrients also help with digestive tract problems including IBS and ulcerative colitis.

And be sure to be generous with those super powerful spices–curry powder, coriander, cardamom, and turmeric which have massive benefits from anti-aging, brain health, cancer protection to arthritis.

Ingredients
3-4 sweet potatoes, cubed
1 medium sweet onion, diced2 celery stalks, diced
1 garlic clove, minced
1/4″ fresh ginger, peeled and minced
1/2 tsp curry powder with turmeric
1/2 tsp coriander
1/4 tsp turmeric
1 tsp sea salt
pinch of cayenne pepper
5 cups vegetable or chicken stock or bone broth
1 cup coconut milk
1 Tbsp butter
1/2 cup roasted pumpkin seeds

Directions
Heat butter in larg pot and saute onions and celery until onions are translucent. Add minced garlic and saute briefly Add remining ingredients and bring to a boil. Reduce heat and simmer for 30 minutes until tender. Let cool, and process in food processor or blender in batches until smooth. Sprinkle with roasted pumpkin seeds and serve with a large salad. Serves 4.

Meal Plan 6

Some great food to spice up your weekend and entertain!

Choose one from each category, recipe links are highlighted. Enjoy!

breakfast

Dutch Baby with fresh blueberries, blackberries and raspberries, 2 pieces of natural bacon.

Veggie omelet, 2 pieces of whole grain gluten free toast with grass fed butter, fruit of choice

Pumpkin Apple Turmeric Smoothie, 2 pieces bacon or 1 sausage on the side

Smoked salmon, egg and avocado shells

Berry smoothie: blackberries, blueberries, kale or spinach, protein powder, cinnamon, ice, coconut water or almond/flax/coconut milk

Leftover gluten free salmon patties

2 scrambled eggs with veggies on sweet potato slices

lunch

Kale Broccoli Salmon StirFry

Monster salad of mixed veggies, nuts, and canned or leftover chopped chicken breast, olive oil, drizzle of maple syrup and lemon juice

Fresh Steamed Veggies with Beans

Mango or Peach Chicken Salad

Dinner leftovers

Leftover Thai Orange Soup

Guacamole deviled eggs plus fresh cut up carrots, radishes, celery

dinner
Chimichurri Steak with green beans

Thai Orange Soup with Roasted Brussels Sprouts

Salmon Patties and Bacon Bluecheese and Arugula Salad

Asian Ribs, Kale, squash and apple salad

Aisan Lettuce Wraps

Grilled chicken with cumin, honey and lime juice, steamed fresh green beans with lemon and butter

Healthy dinner out! Enjoy the weekend at friends, or try Q’doba, Chipotle, or Crazy Bowls and Wraps. Try a burrito bowl at Q’doba or Chipotle–hold the rice, sour cream, and other fattening add-ons. Just get meat or fish, and veggies (you can add guacamole if at Mex place). CBW has lots of great veggie/fish/meat bowls, hold the rice and avoid the syrupy sweet sauces. Or go to your fave healthy restaurant–HotPot or Symbowl are two of my favorites in St. Louis and they serve great Paleo styled meals. Hold the rice, noodles and starch!

snacks

Plain yogurt, with nuts and berries added

Boiled eggs with cut up fresh veggies

Apple or fruit with nut butter

Raw cheese and cut up veggies

Nuts and fresh blueberries

Beef or turkey jerky and cut up veggies

Hummus with fresh veggies

Deviled eggs with cut up carrots

dessert

Optional, of course!

Easy Apple Crisp

Coconut Milk Flan with Fresh Berries and Dark Chocolate on the Side

Herb tea with stevia

Turmeric Tea

Chocolove Trail Cookies

Dairy Free Pralines and Cream ‘Ice Cream’

shopping_list
Produce
baby greens or super greens
6 granny smith apples, 2 regular apples of your choice
4 avocados
1 bunch of dinosaur kale
Arugula, enough for a salad
bunch of parsley
1 small squash, your choice
2 medium sweet potatoes
broccolini
small eggplant (optional)
celery
2 medium tomatoes, 1 small container cherry tomatoes
blueberries, blackberries
cantelope
peaches
carrots
radishes
cilantro
a few small roots of turmeric, if you can find it–or turmeric in a jar, in spice section
1 or 2 red, yellow or green peppers
1 sweet onion
1 red onion
1 head garlic
veggies for cooking for dinner
thumb size of fresh ginger
1 lemon, 1 lime

Meat, Fish, Poultry
wild caught salmon with enough for leftovers
1-2 lbs chicken breasts and/or boneless skinless thighs
natural bacon and/or natural sausage
Grass fed steak–flank, skirt steak, tri-tip, ribeye to serve as main course
small amount of thin sliced smoked salmon
eggs

Misc.
Dried cherries
Pumpkin seeds
1 can garbanzos, or other beans of choice
1 can organic pumpkin
Protein powder (cold processed, grass fed if possible, or RAW/vegan)
2-3 cans coconut milk (full fat) found in asian section
Rice wine vinegar
Maple syrup
Soy sauce or gluten free soy sauce
Sesame oil
Raw honey
Nuts
Beef or turkey jerky
Hummus
Dark chocolate for dessert or snacks
1 package frozen berries
Slow cooking oats
Chocolate chips (if making trail cookies)

For Thai Soup
6 cups chicken stock
2-3 medium fillets of cod or other mild fish
10 med shrimp
2 oranges
tamarind paste
fish sauce
baby bok choy
green beans,
zucchini,
green onions,
ginger,
shallot

Dairy
Raw cheese, your choice–for snacking, etc
Grass fed butter
Blue cheese

Paleo Cashew Hummus

I found this awesome recipe from Whole9 for cashew hummus–no beans, no starch, just healthy satisfying fats and protein. Here’s the base recipe, and I’ve included info on how to make plain, olive, roasted red pepper and sun-dried tomato versions too.

Ingredients
1 cup raw cashews
1/4 cup tahini
1/3 cup lemon juice
2 cloves garlic, crushed
1/2 teaspoon salt
1 teaspoon cumin
1/8-1/4 teaspoon cayenne
water
chopped fresh parsley, for garnish (optional)

Directions
Soak cashews in a bowl of water for at least three hours. Drain and rinse a few times, then drain well and place in food processor.

Add remaining ingredients to food processor and puree until well-blended. The texture will be very thick. Add water, 1/4 cup at a time, until desired thickness–add it gradually to get the right consistency.

Sprinkle the top with freshly chopped parsley before serving.

For the variations, keep the base recipe the same and add the following:

Olive: Add black olives to the mixture before blending. For canned olives, 20-30 is a good number. For fancier cured Greek olives, start with 10-15 and add more to taste.

Roasted Red Pepper: Add 1-2 roasted red peppers and 1/2 teaspoon paptrika to the mixture before blending. To roast peppers, cook on a grill or under the broiler until charred and soft. Place in paper bag for 10 minutes, then peel. Or take the easy route, and buy them in a jar at the store.

Sun-dried Tomato: Add 5-7 sun-dried tomatoes to the mixture before blending.

Mango/Peach Chicken Salad

It’s too hot to cook right now, so a cooling, refreshing, slightly sweet and tangy salad with chicken just hits the spot! Peaches are in season most places but you can also use mangos or a combination of those bright yellow, vitamin A filled juicy fruits.

Ingredients
1 lb chicken breasts, grilled, baked or boiled, cooled and chopped
2 peaches or 1 medium to large sized mango
3-4 stalks celery, chopped
1/2 sweet onion chopped
1 sweet bell pepper
baby greens, spinach, leaf lettuce or bibb lettuce, chopped
2 Tbsp rice wine vinegar or lemon juice
1 Tbsp extra virgin olive oil, avocado oil or grapeseed oil
Sea salt and fresh ground pepper

Directions
Mix up all ingredients except salad greens, toss with dressing. You may keep in the refrigerator for several hours before serving over lettuce. Enjoy! Serves 4.

Delectable Summer Salad

Quick and easy and beautiful to the eyes!

Red leaf lettuce, grated fresh carrots, sliced sweet onion, ripe tomatoes, and a delicious dressing of olive oil, apple cider vinegar, and a drizzle of maple syrup. Toss!

For some extra tang, add a 1/2 tsp of dijon mustard.

Fresh Veggies with Garbanzos, Garlic and Olive Oil

This lunch is easy and quick and a picture is worth a thousand words. I made this the other day and it was delightful–especially since veggies are out, local, fresh and bursting with flavor!

Saute up a few chopped cloves of garlic in some butter. Add your choice of veggies and steam veggies until tender crisp. Top with a generous squeeze of fresh lemon, extra virgin olive oil, sea salt, and pepper and dig in!