Everything in grey is leftovers. Breakfast, lunch and ... · Short Ribs Banana Carrot Oatmeal...

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Everything in grey is leftovers. Breakfast, lunch and snacks are one serving. Dinner is four.

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Pork Sausage, Sweet Potato Hash

Iced Green Tea Lemonade

AIP Mango Avocado Chicken Salad

Anti-inflammatory Muffins

AIP Parchment Baked Haddock with

Veggies



AIP Mango Avocado Chicken Salad


AIP One Pan Chicken Thighs, Green

Beans & Sweet Potato



AIP One Pan Chicken Thighs, Green

Beans & Sweet Potato


Sausage & Sauerkraut Skillet

Banana Carrot Oatmeal

Carrot & Beet Turkey Bites

Sausage & Sauerkraut Skillet

Coconut Whipped Cream, Blackberries

Roasted Spaghetti Squash, Braised

Short Ribs



Braised Short Ribs, Roasted Spaghetti

Squash


Paleo Veggie Pilaf , Ground Turkey



Paleo Veggie Pilaf , Ground Turkey


AIP Grilled Mediterranean Kabobs,

Cilantro Chimichurri



AIP Grilled Mediterranean Kabobs


Lamb Skewers with Avocado Sauce,

Rainbow Salad

Pink Drink with Coconut Milk


60% 18% 22%

1493 Cholesterol 337mg

99g Sodium 3384mg

68g Vitamin A 19001IU

Fiber 11g Vitamin C 84mg

Sugar 27g Calcium 248mg

84g Iron 7mg

58% 22% 20%


110g Sodium 2880mg




83g Iron 9mg

57% 25% 18%


108g Sodium 3955mg




75g Iron 12mg

49% 28% 23%


63g Sodium 2903mg




68g Iron 14mg

53% 19% 28%


70g Sodium 2039mg




84g Iron 11mg

59% 16% 25%


85g Sodium 1690mg




79g Iron 10mg

54% 21% 25%


84g Sodium 2274mg




88g Iron 11mg


Apple

Avocado

Blackberries

Lemon

Lemon Juice

Mango

Strawberries

Green Tea

Maple Syrup

Black Pepper

Cajun Spice

Cinnamon

Dried Thyme

Fresh Basil

Ground Ginger

Ground Nutmeg

Nutmeg

Oregano

Sea Salt

Sea Salt & Black Pepper

Slivered Almonds

Turmeric

Asparagus

Baby Spinach

Beet

Carrot

Carrots

Cilantro

Cucumber

Fresh Dill

Fresh Oregano

Garlic

Green Beans

Green Onion

Matchstick Carrots

Mushrooms

Onion

Parsley

Radishes

Red Cabbage

Red Onion

Rosemary

Spaghetti Squash

Sweet Onion

Sweet Potato

Sweet Potato

Swiss Chard

Thyme

Yellow Onion

Yellow Zucchini

Zucchini

Beef Broth

Cauliflower Rice

Dry Red Wine

Organic Chicken Broth

Organic Coconut Milk

Tomato Paste

Beef Short Ribs

Chicken Breast

Chicken Thighs With Skin

Extra Lean Ground Turkey

Haddock Fillet

Lamb Loin

Organic Chicken Sausage

Pork Sausage

Top Sirloin Steak

Avocado Oil

Balsamic Vinegar

Coconut Oil

Dijon Mustard

Extra Virgin Olive Oil

Red Wine Vinegar

Sauerkraut

Butter

Egg

Plain Coconut Milk

Barbecue Skewers

Ice Cubes

Water


Arrowroot Powder

Baking Powder

Coconut Flour

Ground Cloves

Raw Honey


20 MINUTES

Pork Sausage (clean, gluten free)


65g Sodium 2066mg…

5g Vitamin A 168IU



27g Iron 2mg

Try find pork sausage that has limited ingredients. Butcher shops will often have

pork sausage called farmers sausage which typically is only pork and salt.

Grill sausage on medium heat for 6-8 minutes on each side or until cooked,

depending on size of sausage.


20 MINUTES

Coconut Oil

Sweet Potato

Onion (medium)

Cinnamon

Nutmeg (opt)

Sea Salt

115 Cholesterol 0mg

3g Sodium 202mg

20g Vitamin A 13833IU…



2g Iron 1mg

- Add ground pork or turkey - Leftover protein - Breakfast sausage patties

Set a large pan over medium heat. Add coconut oil, sweet potatoes, and

onions. Cover and cook mixture for 7-10 minutes, stirring frequently.

Add the cinnamon, nutmeg and salt. Cook mixture uncovered for an

additional 2 to 3 minutes, stirring frequently, or until sweet potatoes are soft

and slightly browned.


1 HOUR

Green Tea (brewed)

Raw Honey

Lemon

49 Cholesterol 0mg

0g Sodium 8mg

12g Vitamin A 3IU



2g Iron 0mg

Add chopped strawberries for more flavour.

If you haven't yet, brew your green tea. Add honey and the juice of 1 lemon.

Mix well and place in the fridge until chilled.

Once chilled, pour into a glass jug. Slice the remaining lemon into rounds

and add them in with the iced tea.

Pour into glasses over ice. Add a straw and enjoy!


25 MINUTES


Carrot (medium, peeled and grated)

Beet (medium, peeled and grated)

Sea Salt

Dried Thyme

Dijon Mustard

Avocado Oil


17g Sodium 441mg

4g Vitamin A 2642IU



22g Iron 2mg

Salad, quinoa or sweet potato fries.

Use olive oil, coconut oil or ghee instead.

One serving is equal to about 4 small patties.

Keeps well in the fridge up to 3 days. Freeze in an airtight container up to 6

months.

In a large mixing bowl, use your hands or a spatula to combine all the

ingredients except avocado oil.

Divide the mixture and form patties about 4-inches wide. The patties will

shrink after cooking.

Heat avocado oil in a large skillet over medium heat (or grill on the barbecue

instead). Cook the patties for about 4 to 5 minutes each side, or until cooked

through. Cut into one of the burgers to confirm doneness, as it may be hard

to tell because of the beet juices.

Transfer to a plate lined with paper towel and serve immediately. Enjoy!


55 MINUTES

Chicken Breast (boneless, skinless)

Avocado (large)

Lemon Juice (or lime juice)


Sea Salt

Cucumber (deseeded and finely

chopped)

Green Onion (sliced)

Cilantro (chopped, opt)

Mango (finely chopped)

Baby Spinach


16g Sodium 207mg




20g Iron 2mg

Keep refrigerated in an airtight container for up to two days.

Cook the chicken ahead of time or use leftover cooked chicken from another

meal. Mash the avocado and assemble just before serving to prevent the salad

from turning brown.

Add minced garlic, fresh parsley, cilantro, black pepper or sunflower seeds.

Use chickpeas instead of chicken.

Bring a pot of water to a boil. Reduce to a gentle simmer, add the chicken

and cover. Let it simmer until the chicken is cooked through, about 15 to 20

minutes. Remove the chicken from the pot and cut it into small cubes. Let it

cool completely.

While the chicken cools, in a large mixing bowl, mash the avocado until only

a few small chunks remain. Stir in the lemon/lime juice, olive oil and salt.

Fold the cilantro, cucumber, green onion, mango and chicken into the

avocado mixture until well combined. Season with additional salt or lemon

juice if needed.

Divide spinach onto plates and top with chicken salad. Enjoy!


45 MINUTES

Sweet Potato (cooked and mashed

well)

Egg (or gelatin eggs for AIP)

Organic Coconut Milk

Coconut Oil (melted)

Maple Syrup (or sweetener of

choice)

Coconut Flour

Arrowroot Powder

Baking Powder (paleo, aluminum

free)

Sea Salt

Cinnamon

Ground Ginger

Turmeric (ground)

Ground Cloves

Ground Nutmeg (omit for AIP)


7g Sodium 203mg

11g Vitamin A 70IU



2g Iron 1mg

Preheat oven to 350.

Peel and cube your potato. Boil it until very soft. Drain and mash it till there

are no chunks.

Add it to a medium bowl with your coconut milk, melted oil, maple syrup. Mix

well and then stir in the eggs until combined.

In a separate bowl, mix together the dry ingredients until combined.

Pour dry ingredients into the wet and stir till combined. Let sit for 5 min so

flours can absorb.

Put parchment cups into a muffin tin or grease tin. Use a muffin scoop to fill

the cups evenly.

Place in the oven and cook for 20-25 min or just until centre bounces back

or toothpick comes out clean.


10 MINUTES

Organic Coconut Milk (canned,

full fat, refrigerated overnight)

106 Cholesterol 0mg

11g Sodium 15mg

2g Vitamin A 0IU



1g Iron 0mgFresh fruit like berries or peaches.

Add a splash of maple syrup and vanilla extract while whipping.

Store sealed in an airtight container in the fridge up to 4 days.

Chill a mixing bowl in the fridge for about 10 minutes before whipping.

Scoop out the thickened cream from the can into the mixing bowl, and set

aside the remaining coconut juice for other uses (like in smoothies).

Whip the coconut cream with a hand mixer, gradually working up to high

speed for approximately 5 minutes.

Enjoy!


5 MINUTES

Blackberries

62 Cholesterol 0mg

1g Sodium 1mg

14g Vitamin A 308IU



2g Iron 1mg

Wash and enjoy!


35 MINUTES

Green Onion (green parts only,

chopped)

Zucchini (medium, sliced into rounds)

Yellow Zucchini (medium, sliced into

rounds)

Haddock Fillet (5 ounces each)


Lemon (zested and juiced)

Sea Salt

Black Pepper

Fresh Dill


8g Sodium 698mg

6g Vitamin A 1034IU



31g Iron 1mg

Use cod fillets instead.

The parchment packets will puff up with steam as they bake. Be very careful of

escaping steam when cutting into the packets.

Keeps well in the fridge for 2 to 3 days.

Preheat your oven to 400F. Cut pieces of parchment paper, about 18-inches

long. You'll need one per fillet of fish. Fold each piece of parchment in half

then unfold.

Divide the zucchinis and green onion equally between parchment pieces,

placing the vegetables neatly on the right side of the parchment paper.

Place one haddock fillet on top of each portion of vegetables.

Drizzle the olive oil, lemon juice and lemon zest over top of each fillet.

Season each portion equally with salt, pepper and dill.

Fold the other side of the parchment paper over the fish and the veggies.

Starting at one side, crimp and fold the edges of the parchment together to

tightly seal the packets. Carefully transfer the parchment packets to a baking

sheet.

Bake for 16 to 19 minutes, or until haddock flakes easily and is cooked

through. (To check doneness, very carefully unfold one side of the

parchment packet and check to see if the fish flakes with a fork. If it isn't

done yet, fold it back up and continue baking.)

To serve, transfer the parchment to a plate and very carefully cut into the top

of the packet. Enjoy!


45 MINUTES

Chicken Thighs With Skin

Sweet Potato (medium, cut into

wedges)

Avocado Oil

Sea Salt & Black Pepper (to taste)

Thyme (dried)

Green Beans (trimmed)


19g Sodium 194mg

33g Vitamin A 19205IU…



30g Iron 3mg

Refrigerate in an airtight container up to 3 days.

Use rosemary, parsley or basil instead.

Preheat the oven to 350ºF (177ºC). Line a baking sheet with parchment

paper.

Place the chicken thighs and sweet potato on the baking sheet and drizzle

with avocado oil. Season with salt, pepper, and thyme. Bake for 30 minutes.

Remove from the oven and add the green beans to the baking sheet. Place

back in the oven for 10 to 15 minutes, or until everything is cooked through.

Serve and enjoy!


40 MINUTES

Organic Chicken Sausage

Coconut Oil

Yellow Onion (diced)

Apple (peeled, cored and diced)

Garlic (cloves, minced)

Swiss Chard (washed, stems

removed and chopped)

Sauerkraut (liquid drained off)


14g Sodium 1282mg




12g Iron 5mg

Store in an airtight container in the fridge up to three days.

Skip the sausage and use cooked lentils instead.

Use kale or spinach instead.

Preheat oven to 350ºF (177ºC). Line a baking sheet with parchment paper.

Add sausage and bake for 30 minutes or until cooked through. Remove

from oven and cut into 1/4" pieces.

Heat coconut oil in a frying pan over medium heat. Add yellow onion and

apple. Saute just until onion is translucent (about 5 minutes). Add garlic and

saute for another minute.

Add swiss chard and continue to saute just until it is wilted. Reduce heat to

low and add in chopped sausage and sauerkraut and saute for another

minute or until heated through. Remove from heat and divide into bowls.

Enjoy!


50 MINUTES

Spaghetti Squash (large)

43 Cholesterol 0mg

0g Sodium 3mg

11g Vitamin A 396IU



1g Iron 1mg

A pasta alternative or in a stir fry. You can also pair it with a protein and

vegetable.

Cooked spaghetti squash keeps well in the fridge for 3 to 4 days.

Cook with oil and season with your favorite spices.

Preheat the oven to 400ºF (204ºC). Line a baking sheet with parchment

paper.

Slice the spaghetti squash into even rings through its belly. Carve out the

seeds and set aside. Place the rings onto the baking sheet and bake for 40

to 45 minutes.

Remove the squash from the oven and let it cool. Use a fork to shred the

flesh into noodles. Enjoy!


2 HOURS

Beef Short Ribs

Sea Salt (or to taste)

Black Pepper (to taste)


Sweet Onion (sliced)

Garlic (sliced)

Tomato Paste (omit for AIP)

Dry Red Wine (or cooking wine,

or beef broth)

Beef Broth

Rosemary


19g Sodium 649mg

4g Vitamin A 65IU



29g Iron 4mg

Alternatively, follow directions up to #8 and instead of putting in the oven, place

in the slow cooker on low or high (depending on when you want it to be done)

and cook for the appropriate amount of time.

Preheat the oven to 325 degrees.

Heat the olive oil over medium/high heat in a ceramic coated cast iron pot.

Coat the short ribs in coarse salt and pepper and place in the hot pan.

Cook until deep golden brown and then flip each piece over and brown on

the other side. Remove the ribs from the pan to a plate.

Add the onion to the hot pan and saute until onion is translucent, 4-5

minutes.

Add the garlic and saute for 30 seconds.

Add the tomato paste and cook for another 30 seconds, coating the onion.

Add the red wine, if using, and let it reduce by one half. Add the beef broth

and bring to a simmer. If you are not using the wine, simply add in the beef

broth and bring to a simmer.

Put the short ribs back in the pan. Toss in the rosemary sprigs, cover with a

lid, and place in the preheated oven.

Bake for 2 to 2 1/2 hours, or until ribs are fall off the bone tender.

Serve over polenta or a vegetable puree, such as parsnips or cauliflower.


40 MINUTES

Water

Butter (coconut oil or ghee)

Organic Chicken Broth

Sea Salt

Black Pepper

Garlic (clove, minced)

Cauliflower Rice

Matchstick Carrots

Slivered Almonds (toasted, omit

for AIP)

Parsley (chopped)

Green Onion (chopped)

96 Cholesterol 15mg

9g Sodium 100mg

3g Vitamin A 959IU



2g Iron 0mg

One serving is equal to approximately 1/2 cup of pilaf.

Use sunflower seeds instead of slivered almonds.

Use olive oil instead of butter.

Use any type of long-grain rice instead.

This rice keeps well in the fridge up to three days.

In a saucepan, bring the water and broth, cauliflower and carrots, garlic to a

boil. Simmer until soft.

Once the cauliflower rice and carrots are tender, remove from the heat.

Drain water and add butter, sea salt, black pepper. Stir in the slivered

almonds, parsley and green onion and enjoy!


10 MINUTES


Cajun Spice


12g Sodium 318mg

0g Vitamin A 103IU



26g Iron 2mg

Sub the cajun spice for your choice of spices. Garlic, thyme, sage, chili, oregano,

basil etc.

Heat a medium-sized frying pan add in half cup of water and ground turkey.

Part way through cooking add cajun spice. Cook thoroughly.


30 MINUTES

Lemon (juiced)

Red Wine Vinegar

Oregano (dried)

Extra Virgin Olive Oil (divided)

Top Sirloin Steak (diced into cubes,

other cuts can be used)

Zucchini (small)

Red Onion

Barbecue Skewers

Asparagus

Yellow Zucchini (small)

Mushrooms (halved)


23g Sodium 65mg

8g Vitamin A 366IU



25g Iron 3mg

Store covered in an airtight container in the fridge up to three days.

One serving is equal to approximately two kabobs.

If grilling with wooden skewers, be sure to soak them in water before using to

avoid them catching fire on the grill.

Slide the chicken and vegetables off the skewers after grilling and toss them

with leafy greens like arugula, kale or spinach. Add extra toppings if desired like

tzatziki sauce, sunflower seeds or feta cheese.

Use chicken, pork or sausage.

Combine the lemon juice, red wine vinegar, oregano and 1/2 of the olive oil

in a mixing bowl. Add in the cubed steak and mix well. Place in the fridge

and let marinate while you prep the vegetables.

Dice the zucchini, yellow zucchini, and red onion into large chunks. Cut the

asparagus into 2" sections. Toss in the remaining olive oil.

Slide the marinated cubed steak, zucchini, yellow zucchini, red onion,

aspargus and mushrooms onto the skewers.

Preheat the grill to medium heat.

Grill the kabobs for 8 to 10 minutes per side or until steak is cooked through.

Remove the kabobs from the grill and divide onto plates. Enjoy!


10 MINUTES

Red Wine Vinegar

Cilantro (thick stems removed)

Fresh Oregano (stems removed)

Garlic (cloves, minced)


Sea Salt

104 Cholesterol 0mg

11g Sodium 238mg

1g Vitamin A 128IU



0g Iron 1mg

Grilled meats or veggies, over avocado or in a salad.

Add a chili pepper or red pepper flakes.

Refrigerate in an airtight container up to one week, or freeze in an ice cube tray

and transfer to a freezer-safe container up to 3 months.

One serving is equal to approximately 2 tablespoons.

Use parsley instead.

Add all ingredients to a food processor and blend until smooth. Occasionally

scrape down the sides as needed.

Transfer to a mason jar and enjoy as a condiment or marinade!


15 MINUTES

Lamb Loin (fat trimmed, chopped

into 1-inch cubes)

Extra Virgin Olive Oil (divided)

Barbecue Skewers

Sea Salt (divided)

Lemon (juiced)

Avocado (peeled, pitted)


28g Sodium 1004mg

5g Vitamin A 74IU



37g Iron 4mg

Refrigerate the lamb and avocado sauce in separate airtight containers for up to

three days.

One serving is equal to approximately one large lamb skewer and two

tablespoons of avocado sauce.

Use apple cider vinegar instead.

Use beef, chicken or shrimp instead.

Grill the lamb skewers over medium heat, rotating frequently for 7 to 8 minutes

for medium-rare to medium.

If your barbecue skewers are wooden, be sure to soak them before using.

Preheat the oven to 400ºF (204ºC). Line a baking sheet with foil.

Toss the lamb in 1/3 of the oil and thread onto the skewers. Season with 1/3

of the salt. Transfer to the baking sheet and cook for 8 to 10 minutes or until

cooked through.

Meanwhile, combine the remaining oil, salt, lemon juice and avocado in a

food processor or blender. If needed, add a bit of water until your desired

consistency is reached.

Divide the lamb skewers onto plates. Drizzle with avocado sauce and enjoy!


10 MINUTES

Radishes (sliced)

Red Cabbage (shredded)

Cucumber (sliced)

Carrots (sliced)

Red Onion (sliced)


Balsamic Vinegar

Fresh Basil (chopped)

90 Cholesterol 0mg

4g Sodium 21mg

8g Vitamin A 81IU



1g Iron 0mg

Add some toppings like olives, feta, nuts and seeds!

Mix everything together in a bowl and serve.


10 MINUTES

Green Tea (acai flavoured,

steeped, cooled and bag removed)

Raw Honey

Strawberries (sliced)

Plain Coconut Milk (from the

carton, not the can)

Ice Cubes

102 Cholesterol 0mg

4g Sodium 28mg

17g Vitamin A 379IU



0g Iron 0mg

Use any berry flavored green tea instead.

Use almond, soy or cashew milk instead.

In a glass or jar, stir together the steeped green tea, honey, sliced

strawberries, and coconut milk. Mix well. Add ice cubes and enjoy!


Everything in grey is leftovers. Breakfast, lunch and ... · Short Ribs Banana Carrot Oatmeal...

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Transcript of Everything in grey is leftovers. Breakfast, lunch and ... · Short Ribs Banana Carrot Oatmeal...