copy of 7-day quick start from pasta to paleo meal …...2017/04/07 · s ou r dou g h br ead as m...

Meal Plan + Paleo Primer

7-Day Quick Start

www.frompastatopaleo.com

http://www.frompastatopaleo.com/

HiI’m Leslie-Anne Weeks, a carb-loving, slightly awkward stay-at-home mom and professionally-trained chef on-hiatus living in Toronto. Food excites me - talking food, shopping for food, cooking food, thinking about food - all of it. In 2013, after completing my first Whole30, I discovered that the paleo style of eating really worked for me and that by making small dietary changes I could improve my overall well-being fairly easily.

I founded From Pasta to Paleo to share my love of cooking and to illustrate that healthy food doesn't have to sacrifice flavour. From Pasta to Paleo is all about making paleo-style eating easy, interesting and delicious. There is nothing that excites me more than sharing recipes, techniques and meal plans to make healthy eating easier.

Never fear, my new friend, I am not a zealot - I love an occasional crusty slice of sourdough bread as much as I can get down with a bowl of zoodles and meatballs. For me, this paleo-thing is all about moderation and eating in a style that makes me feel vibrant and healthy.



What the heck is this paleo thing? I've been asked about cavemen a lot. A common reaction to the "paleo diet" is that people become extraordinarily literal about the paleolithic era. I get it - it's the name of the ''diet" but I can't stand behind the caveman dogma. I do stand behind a style of eating that:

Paleo, eh? Would a caveman eat that? Cavemen didn't have cashew butter! Did you

hunt that steak yourself?

focuses on whole nutrient-dense foodsavoids processed food with unrecognizable ingredientspromotes well-raised protein sources and organic agricultureenables gut health by including fermented foodsdoesn't involve sacrifices of flavourmakes me feel vibrant and healthyis a frame-work for healthy eating that allows people to discover what works for their body

YESVegetables, Fruits, Meat, Seafood, Eggs, Nuts, Seeds, Ghee, Coconut + Nut Milks, Avocado + Olive Oil, Fermented Foods

NO

Grains, Legumes, Dairy, Sugar and Artificial Sweeteners, Corn, Pseudo- Grains (Quinoa, Buckwheat, Amaranth), Alcohol, Artificial Ingredients, Processed Foods

Butter...use Ghee.

Milk...use Coconut, Almond or Cashew Milk.

Peanut butter...use Cashew or Almond butter.

Pasta...use spiralized zucchini noodles.

Vegetable oils...use Avocado or Olive Oil.

Refined Sugar...use Raw Honey, Maple Syrup, Coconut or Date Sugar.

Flour...use Tapioca, Cassava, Almond or Coconut Flour.

Soy Sauce...use coconut aminos.

Rice...use cauliflower rice.

9 Quick Swaps to Create your Paleo

Pantry

Instead of...



I've created a massive week-long paleo meal plan and grocery list for you to test out this paleo thingI keep yammering on about. Spending some time on Sunday before you begin the meal plan for batch cooking will set you up for success. I have included a prep list for Sunday as part of the plan.

While the meal plan provides recipes for most components, I like to make life easier by buying minimally processed foods like a good quality cooked rotisserie chicken, pre-made guacamole or a jarred tomato sauce when I'm in a pinch. Having these items in your arsenal will make a world of difference for keeping on track as easily as possible. For a list of all the substitutions for this meal plan check out TimeSavings Substitutions after the Sunday Prep list.

Meal Plan



Cook the Sweet Potato + Pepper Tray Bake to be saved for breakfast Monday and Wednesday Bake the Pumpkin Granola for breakfast Tuesday, Thursday and FridayMake the Weekly Vinaigrette Clean greens/lettuce and chop vegetables of your choice for Weekly Green Salad

Sunday Prep

Time-Saving Substitutions for the Week

Replace the Quick Tomato Ragu recipe with a high quality, sugar-free jarred tomato sauce Replace the Grain-Free Pumpkin Granola with a pre-made paleo granola - JK Gourmet Granola or Steve's Paleo Goods PaleoKrunchLook for pre-spiralized zucchini noodles and pre-shredded cabbage at your local grocery store in the prepared fruits + vegetable sectionReplace the guacamole recipe for good quality pre-made guacamole. Replace the Weekly Vinaigrette with a sugar-free, preservative-free salad dressing such as Tessamae'sSimplify the Cassava Flour Waffle recipe by purchasing a paleo pancake or waffle mix such as JK Gourmet Pancake + Waffle Mix or Simple Mills


http://www.jkgourmet.ca/products/copy-of-granola-angled


Sweet Potato + Pepper Breakfast Tray Bake

Ingredients serves 4

2 large sweet potatoes, 1-inch dice 1 red onion, 1-inch dice 3 peppers, seeded + 1-inch dice 3 tbsp avocado oil 1/2 tsp kosher salt 1/4 tsp black pepper 1 tbsp fennel seeds 1 tsp dried rosemary

Pre-heat oven to 375F.

Put sweet potatoes, red onion, and peppers on a large rimmed baking tray. Pour avocado oil on vegetables. Sprinkle salt, pepper, fennel and rosemary onto vegetables and mix with a spoon (or your hands!) until all vegetables are coated with oil and herbs.

Bake in the oven for 30 minutes, or until sweet potato is fully cooked. Halfway through baking time, give the vegetables a stir around the pan to prevent sticking.



Weekly Vinaigrette: Caper Lemon Vinaigrette

Ingredients

1 lemon, zested + juiced 3 tbsp white wine vinegar/champagne vinegar 1 cup extra virgin olive oil 3 tbsp shallot/onion, minced 1 clove garlic, minced 2 tbsp grainy mustard 1 tbsp capers 2 tbsp fresh herbs (basil, rosemary, thyme or tarragon) 1/2 tsp kosher salt 1/2 tsp freshly ground pepper

Combine lemon juice, zest, vinegar, shallot, mustard , capers and herbs together in a mason jar with a lid. Add olive oil, salt and pepper. Secure the lid and shake the jar until the vinaigrette is combined.

Keep in fridge for up to 5 days. Once refrigerated, let the vinaigrette come to room temperature and shake to re-emulsify before serving.



Quick Tomato Ragu Ingredients serves 4-6

2 lb grass-fed ground-beef 1 tbsp olive oil + 1 tbsp 1 white onion, diced 2 clove garlic, minced 1 can diced organic tomatoes (796 ml) 4 cups strained tomatoes/passata 1/4 tsp cinnamon 1 tsp fennel seeds 1/2 bunch basil balsamic vinegar, splash, about 1 tbsp 1 tsp salt + fresh ground pepper, to taste

In a sauce pan over medium-high heat, warm 1 tbsp of olive oil, add beef, season with salt and pepper and cook until browned. Once browned, remove beef from saucepan and add remaining 1 tbsp olive oil, onions, garlic, cinnamon, and fennel seeds. Cook on medium heat until onions are translucent.

Add beef to onions and add canned tomatoes and passata, as well as half of the basil - torn up, include stems for flavour, but remove them before eating. Simmer sauce for 5 minutes, taste and season with salt & pepper as you'd like - add balsamic vinegar and simmer for another 10 minutes.

Serve on your favourite vegetable noodle and top with fresh torn basil.



Zucchini Noodles Ingredients serves 4-6

4 medium zucchini, spiralized 2 tbsp olive oil 1 tsp red pepper flakes 1/2 tsp + 1/4 tsp kosher salt

Spiralize zucchini noodles, place in a collander and salt with 1/2 tsp. Let noodles sit and drain into a bowl or sink for 15 minutes.Squeeze out excess liquid.

In a saute pan over medium heat, add olive oil and red pepper flakes until warm. Add zucchini noodles and salt and toss with olive oil for 2 minutes before topping with sauce of your choice.



Pumpkin Granola Ingredients

1/2 cup coconut oil, melted 3/4 cup pumpkin puree 1/4 cup honey 1 tbsp cinnamon 2 tsp pumpkin pie spice 2 tbsp vanilla 1 tsp kosher salt2/3 cup sliced almonds 1/4 cup chia 1/2 cup hemp seeds (hemp hearts) 3/4 cup unsweetened shredded coconut 1.5 cups pecans, rough chopped 2/3 cup pumpkin seeds (pepitas)

Preheat oven to 350F. Prepare baking sheet with parchment paper and using a paper towel or pastry brush, cover the parchment in a thin coat of coconut oil.

In a bowl, whisk together coconut oil, honey, pumpkin puree, cinnamon, nutmeg, cloves, allspice, ginger, vanilla and salt. In a separate bowl, combine dry ingredients. Pour pumpkin mixture into dry ingredients, mix well, making sure all of the dry ingredients are evenly coated with pumpkin. Pour granola onto prepared baking sheet, creating an even layer of granola.

Bake for about 30-40 minutes, at half-way point give the granola a little poke, breaking it up with a spoon. The granola will be a bit moist when removed from the oven, leave on pan to cool completely before putting in an airtight container. This granola tastes better the next day after the flavours have had time to develop.



Mango Chicken Curry [Slow Cooker/ Instant Pot]

Ingredients

2 tbsp ghee 1 medium onion, diced 3 cloves garlic, or 2 tsp garlic powder 1 inch ginger, or 2 tsp ground ginger 3 tbsp tomato paste 2 tsp kosher salt 2 tsp curry powder 2 tsp cumin 1 tsp turmeric ½ tsp cayenne ½ tsp paprika 3 lbs chicken thighs - boneless, skinless ½ head cauliflower - about 4 cups 2 sweet potatoes, medium - large dice 1 cup chicken stock 1 can of coconut milk (400 ml)

2 cups frozen mango pieces 3 cups baby spinach ½ lime, juiced 1/2 cup cilantro, chopped

Slow Cooker method:

Add all of the ingredients except mango, spinach, lime and cilantro to the slow cooker. Set for 4 hours on High or 6 hours on low. Add the mango, spinach and lime juice once the slow cooker time is complete and let sit for 10 minutes before serving and top with cilantro.

Instant Pot method found on the following page!





Mango Chicken Curry Instant Pot method:

Turn the Instant Pot on Saute and add ghee, onion, garlic, tomato paste, salt, curry powder, cumin, turmeric, cayenne, paprika and saute for 3 minutes until spice are fragrant and onions have softened. Add chicken thighs, sweet potato and cauliflower and stirto coat with the spices. Add chicken stock and coconut milk and stir to combine. Turn off Saute function, cover with lid and lock for pressure cooking. Set at Manual High Pressure for 20 minutes. After 20 minutes, use the quick release method. Stir in the frozen mango, baby spinach and lime juice. Let the curry sit for 10 minutes before serving and top with cilantro.



Spicy Broccolini + Sausage Zucchini Noodles

Ingredients

4 sausages, removed from casings 3 tbsp extra virgin olive oil 2 cloves garlic, finely chopped 3 cups broccolini, trimmed (about one small bunch ) 2 anchovies, packed in oil 2 tsp jarred hot peppers in olive oil, or 1/2 tsp dried chili flakes 1/2 tsp pepper, fresh ground 1/2 tsp kosher salt 3 medium zucchini, spiralized

In a medium saucepan on medium heat - add olive oil and sausage and cook for about 5 minutes until the sausage is browned and cooked through.

Add broccolini, garlic, anchovies, and hot peppers to the pan and use a wooden spoon to break up the anchovies. Cook ofr 5 minutesto allow flavours to combine and broccolini to soften slightly.

Add zucchini noodles, salt and pepper and if necessary, add a splash of olive oil. Cook zucchini noodles for 3 minutes, using tongs to ensure all the ingredients are mingling with the noodles.



One Pan Skirt Steak + Tomatoes with Balsamic Arugula

Ingredients serves 4

2 lb skirt steak, or flank 1 tbsp avocado oil 1 tsp kosher salt1/2 tsp fresh ground pepper 1/2 tsp fennel seeds 2 tbsp ghee 1 cup cherry tomatoes 4 cups baby arugula 2 tbsp balsamic vinegar 2 tbsp extra virgin olive oil

Season skirt steak on both sides with salt, pepper and fennel seeds. If the skirt steak is too large for your cast iron pan, cut in half to fit pan. Pre-heat a large cast iron skillet on medium-high heat for 2 minutes. Once hot, add avocado oil. Add the skirt steak to the pan and cook for 6-8 minutes per side, depending on thickness and preferred doneness.While the steak is cooking, add arugula to a large bowl.

Return to steak, put ghee on top of the steak for the last minute of cooking, allowing it to melt onto the steak. Remove steak and let it rest. Turn the cast iron pan down to medium-low heat and add the cherry tomatoes until they blister and soften slightly, about 4 minutes.

Toss the arugula with the balsamic and olive oil and add the warm tomatoes. Slice the skirt steak into thin pieces across the grain and serve on top of arugula and tomatoes.



Olive + Lemon Tuna Salad Ingredients 1 can water packed tuna, drained and rough chopped 1/2 green apple, diced, skin-on 2 stalks celery, diced 3 tbsp red onion, diced (or green onion) 5 kalamata olives, pitted & chopped 3-4 tbsp mayo 3-4 tbsp fresh herbs, rough chopped (I used basil, but dill, thyme, rosemary would be lovely) lemon zest, 1/2 lemon salt & pepper, to taste

Combine all ingredients in bowl. Mix until combined.

Serve one of these ways:

'

In a collard green leaf like a burrito wrap.In a cucumber boat (scrape out the seeds with a spoon and fill)In an iceberg lettuce bowl (cut in half, remove inside core and fill)On top of mixed greensIn a lettuce wrap using romaine lettuce or butter lettuce



Jalapeno Lime Fish Tacos

Ingredients

2 fillets whitefish, cleaned and pin-boned 2 limes, squeezed and zested 1 clove garlic, finely chopped 1/2 jalapeño, sliced thin 2 tbsp red onion, finely chopped olive oil, drizzle cilantro, handful rough chopped kosher salt & pepper, pinch

Marinade fillets in a shallow dish with all of the ingredients for 15 minutes. Grill on BBQ or in non-stick saute pan for about 5-8 minutes until flaky and cooked through.

Serve with cabbage slaw, guacamole and salsa on the taco vessel of your choice.

Taco Vessel ideas:

In a collard green leaf like a burrito In a lettuce wrap using romaine lettuce or butter lettuceIn a paleo approved coconut wrap or raw food wrap



Guacamole

Ingredients

3 ripe avocados 1 jalapeno pepper, diced 1/2 red onion, diced 1 tomato, seeded and diced 1 clove garlic, smushed 1 lime, juiced handful of cilantro, rough chopped salt, generous pinch, to taste

Add all ingredients to a bowl/wide mouth mason jar/molcajete and smush with fork until desired consistency. To keep for later, make sure to put a layer of plastic wrap directly on the top of the guacamole so it doesn't oxidize.



Zingy Lime Cabbage Slaw

Ingredients

1/4 head of cabbage, shredded 3 green onions, sliced thin 1/2 jalapeno, sliced thin cilantro, rough chopped 1/4 red onion, thinly sliced 2 limes, juiced 3 tbsp extra virgin olive oil 1/2 tsp kosher salt

Combine all ingredients and let flavours marinate together for at least 10 minutes. Add more lime or olive oil to taste.



Cassava Flour Waffles

Ingredients

240 grams cassava flour 4 tbsp baking powder 3 tbsp coconut sugar or raw sugar 1/2 tsp kosher salt 4 eggs - separated 3/4 cup ghee, melted or grassfed butter 1.5 cups unsweetened cashew milk 2 tbsp vanilla zest of one lemon

Preheat belgian-style waffle maker. Combine cassava flour, baking powder, kosher salt, and coconut sugar in a medium mixing bowl.

Using an electric mixer, or by hand, whisk egg whites until fluffy and stiff.

Add egg yolks, ghee, cashew milk, vanilla and the zest of one lemon to the dry ingredients and stir until all the ingredients are fully incorporated. With a spatula, fold in egg whites carefully, trying to keep the egg whites fluffy in the thick batter.

Open heated waffle maker - spoon about 1/3 cup of batter on the waffle griddle, close and use manufacturers instructions for cooking. The waffle should easily come off of the griddle when it isfinished - about 7 minutes for a crispy waffle.

Freezer instructions: Let waffles cool completely + place in a freezer safe container or bag. The waffles keep well for 3 months in the freezer. To re-heat use toaster or oven.



Sweet Potato Fries

Ingredients

3 sweet potatoes, cut in half and then lengthwise into thick fries 2 tbsp olive oil 1 tsp ancho chili powder 1 tsp smoked paprika 1/2 tsp cayenne (add more or less depending on desired heat level) 1 tbsp kosher salt 1/2 tsp black pepper 1 tsp each dried rosemary and dried thyme OR 1 tbsp each fresh rosemary/thyme

Preheat oven to 425F.

Combine sweet potatoes, spices, herbs and olive oil in a bowl. Place on rimmed baking sheet - do not overlap fries, use two sheets if necessary.

Cook in heated oven for about 25-30 minutes - carefully flipping each fry halfway through cooking time.

Once out of the oven, season with salt and a sprinkle of fresh herbs - if you used them.



Jerk Chicken Wings Ingredients serves 4-6

3 lbs chicken wings, split 1/4 cup ghee, melted 1 tsp kosher salt

Jerk Seasoning (feel free to use store-bought jerk seasoning) 1 tsp allspice, ground 1 tsp onion powder 1 tsp cinnamon 2 tsp garlic powder 1 tsp kosher salt1 tsp black pepper, fresh ground 1 tsp cayenne 1 tsp red pepper flakes 2 tbsp coriander, ground 2 tbsp ginger, ground 2 tbsp dried thyme 1/2 orange, zested, optional 2 tsp coconut sugar, optional

Instructions Preheat the oven to 400F. Combine all the ingredients in the jerk seasoning into a large resealable bag. Add the chicken wings, seal the bag and shake the bag to coat the wings in the dry rub. Allow to sit at room temperature for 20 minutes while the oven preheats.

Cover two sheet pans with foil or parchment. Place wire racks on top of the sheet pans. Drizzle half of the melted ghee into the resealable bag and evenly coat the wings with ghee. Place the wings, evenly spaced, on the racks. Bake the wings for 25 minutes, remove from oven to flip each wing and baste with ghee using a pastry brush or carefully with a spoon. Return to oven and continue to bake for 20 minutes until fully cooked and crispy.



Pulled Pork [Instant Pot] Ingredients

4-5 lbs pork shoulder - trimmed of excess fat 1 tsp liquid hickory smoke 1 cup apple cider, unsweetened ¼ cup apple cider vinegar

Dry rub: 1 tsp paprika 1 tsp garlic powder 1 tsp kosher salt½ tsp mustard powder ½ tsp smoked paprika ½ tsp celery seed ½ tsp cayenne ½ tsp pepper, fresh ground

Cut pork into two or three pieces to fit into your Instant Pot. Prepare the dry rub in a small bowl and rub on all sides of the pork. Add liquid smoke, apple cider and apple cider vinegar to the Instant Pot and place pork in the liquid.

Cook on High Pressure for 65 minutes or until pork easily pulls apart. Add pork to Carolina Style Pulled Pork Sauce or favourite paleo BBQ sauce of your choice.



Carolina Style Pulled Pork Sauce Ingredients

2 cups apple cider vinegar 1 cup water ½ cup ketchup (Tessamae's or Honey Bunny brand) ¼ cup coconut sugar or date sugar - optional Red pepper flakes Pepper ground 2 tbsp yellow mustard 2 tbsp grainy mustard 1 tsp kosher salt

Add all ingredients to a small sauce pan on medium-low heat and simmer until combined. Pour on top of pulled pork.



Traditional Coleslaw Ingredients

6 cups shredded cabbage or pre-shredded coleslaw mix 3 green onions, finely chopped 1 carrot, shredded (if not using coleslaw mix) 1 tsp kosher salt1 tsp fresh ground pepper 1/2 tsp celery seed 2 tbsp grainy mustard 3 tbsp apple cider vinegar 1/2 cup mayonnaise

Whisk together salt, pepper, celery seed, mustard, apple cider vinegar and mayo in a large salad bowl. Add cabbage, green onions and carrot. Toss to coat cabbage with dressing. Cover and refrigerate for at least half an hour before serving.



Grocery List

Weekly Meal Plan

Items you may already have kosher salt

black pepper

avocado oil

extra virgin olive oil

balsamic vinegar

white wine vinegar

apple cider vinegar

coconut oil

ketchup (refined sugar-free)

honey

mayonnaise

vanilla

yellow mustard grainy mustard baking powder

Fruits + Vegetables + Herbs sweet potato (7)

red onion (3)

white onion (2)

peppers (3)

ginger (1 inch)

basil (1 bunch)

cilantro (2 bunch)

tomato (1)

carrot (1)

salad greens (1 pkg)

lemon (3)

avocado (5)

garlic bulb (2) orange (1) bananas (1 bunch)

berries (2 pints)

jalapeno (2)

cauliflower (1)

broccolini (1 bunch)

celery (1)

cabbage (1)

baby spinach (1 pkg)

zucchini (7)

collard greens (1 bunch)

green onion (6)

limes (6)

cherry tomatoes (1 cup)

arugula (4 cups)

Meat + Seafood + Dairy 3 lbs chicken wings

eggs (2 dozen)

4 sausages (GF) ghee (2 cups)

4-5 lbs pork shoulder

2 fillets whitefish

1 lb bacon

3 lbs boneless skinless chicken thighs

1 rotisserie chicken (sugar-free)

green apple (1)


shallot (1)

2 lbs ground beef 2 lbs skirt/flank steak


Nuts + Seeds sliced almonds (2/3 cup) chia seed (1/4 cup) hemp seed (1/2 cup)

unsweetened shredded coconut (3/4 cup)

pumpkin seeds (2/3 cup) pecans (1.5 cups)

Jarred + Canned Foods capers in brine (1 jar) tomato passata (2) pumpkin puree (1 can)

diced organic tomatoes (1 can) tomato paste (1 can) salsa (1 jar)coconut milk (1 can) anchovies (1 jar) hot peppers in olive oil (1 jar)

tuna (1 can) tomato paste liquid hickory smoke

Dried Spices you may already have fennel seed cinnamon

Miscellaneous coconut sugar frozen mango (2 cups) unsweetened cashew milk cassava flour chicken stock (1 cup) kalamata olives apple cider (1 cup)

turmeric yellow curry powder cumin ground smoked paprika cayenne ancho chile powder

paprika sweet rosemary dried allspice garlic powder coriander ginger red pepper flakes onion powder

thyme dried mustard powder celery seed

plantain chips


pumpkin pie spice


copy of 7-day quick start from pasta to paleo meal …...2017/04/07 · s ou r dou g h br ead as m...

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