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Clean up your diet without cleaning out your wallet. Title Here… $12.50 a day for a family of 4 Lisa Steiner.

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Presentation on theme: "Clean up your diet without cleaning out your wallet. Title Here… $12.50 a day for a family of 4 Lisa Steiner."— Presentation transcript:

1 Clean up your diet without cleaning out your wallet. Title Here… $12.50 a day for a family of 4 Lisa Steiner

2 Helpful Tips  Week 1 will be the most expensive… you’ve got to build up your staples.  Rice and sweet potatoes will replace pasta as your “filler carb.”  Nuts and fruits are delicious and healthy, but should be limited for the first 14-40 days IF your primary goal is weight loss.  Lunch is almost always going to be leftovers from dinner.  Feel free to modify portion sizes as you see fit. Keep in mind this isn’t a diet – it isn’t about caloric restriction.  Satisfy your sweet tooth with coffee or tea.  Paleo treats, though exponentially healthier than store bought and traditional treats, should still be consumed in moderation.  To be 100% honest, I eyeball most of my measurements. I have tested the recipes included, but I tell you this so you have confidence in making your own judgments. This is a guide to transitioning your lifestyle. Make it yours!  If you find yourself stuck buying a snack at a convenient store, avoid: gluten, wheat, maltodextirn, high fructose corn syrup, soy, soy lecithin and MSG.  Feel free to rearrange the meal days to your liking, they aren’t in a specific order. Please note if you are working out, stick to having meals heavy in carbohydrates prior to your heavier training days.

3 Week 1 BreakfastLunchDinnerPossible Snacks Sunday Fruit SmoothieEgg saladTwo-for-Taters Dinner Dinner w/ side saladside salad -almonds -peppers -hard boiled eggs Monday Two-for-Taters Breakfast Lunchmeat rolled in romaine leaves Dill Chicken Dill Chicken and rice -raw vegetables -cooked veggies Tuesday 2 eggs fried in coconut oil Dill Chicken Dill Chicken over salad Taco Salad-yogurt -beef jerky Wednesday Scrambled eggs & spinach Taco SaladSweet & Spicy Beef Sweet & Spicy Beef and veggieveggie -fruit w/ almond butter Thursday Egg over sweet & spicy beefsweet & spicy beef Leftovers If you don’t have any, HB eggs & veggies will do Tuna Patty Salad-y -Vegetable chips (Terra brand from Friday Bacon and eggsTuna patties with a side saladside salad Bun-less Burgers Bun-less Burgers with Bacon Baked VegetableBacon Baked Vegetable Wegmans OR Exotic Veggie Chips from ALDIs) Saturday Banana PancakesBun-less Burgers Bun-less Burgers over salad Breakfast for dinner

4 Week 2 BreakfastLunchDinnerSnacks Sunday Two eggs in coconut oil 3 hard boiled eggs and veggie or salad Sweet Porkchops Sweet Porkchops w/ vegetable vegetable -almonds -peppers -hard boiled eggs Monday Spinach scrambled eggs Porkchops over salad salad Apricot Sausage Apricot Sausage w/ vegetablevegetable -raw vegetables -cooked veggies Tuesday Apple-Raisin muffins Sausage over salad Eggplant Lasagna Eggplant Lasagna w/ salad salad -yogurt -beef jerky Wednesday Eggplant French Toast LasagnaBacon meatloaf Bacon meatloaf w/ saladsalad -fruit w/ almond Butter -Vegetable chips Thursday Fruit smoothieLunchmeat in romaine leaves Taco salad(Terra brand from Wegmans OR Friday Two eggs and bacon Taco saladEgg salad Egg salad w/ vegetable vegetable Exotic Veggie Chips from ALDIs) Saturday Fruit smoothieEgg saladBun-less Burgers Bun-less Burgers w/ Sweet Potato FriesSweet Potato Fries -Paleo friendly muffins

5 Week 3 BreakfastLunchDinnerSnacks Sunday Egg Cups3 hard boiled eggs w/ a veggie Paleo Chili Paleo Chili topped w/ avocado -almonds -peppers -hard boiled eggs Monday Spinach scrambled eggs Paleo ChiliChicken (cooked any way you’d like) w/ desert squash desert squash -raw vegetables -cooked veggies Tuesday Apple Ring Fry Cakes Lunchmeat wrapped in romaine leaves Tuna Patty Salad-y -yogurt -beef jerky Wednesday Fruit SmoothieTuna patty w/ salad Dill Chicken Dill Chicken and Rice -fruit w/ almond butter Thursday Two eggs in coconut oil Dill Chicken w/ salad Apricot Sausage-Vegetable chips (Terra brand from Friday Fruit SmoothieSausage over salad Two-For-Taters Two-For-Taters w/ saladsalad Wegmans OR Exotic Veggie Chips from ALDIs) Saturday Two-For-Taters Breakfast Any leftovers you have Egg salad Egg salad w/ veggie veggie

6 Week 4 BreakfastLunchDinnerSnacks Sunday Fruit SmoothieEgg SaladTaco Salad-almonds -peppers -hard boiled eggs Monday 2 eggs in coconut oil Taco SaladSweet & Spicy BeefSweet & Spicy Beef w/ veggieveggie -raw vegetables -cooked veggies Tuesday Spinach Scrambled Eggs Sweet & Spicy Beef Sesame Chicken-yogurt -beef jerky Wednesday Egg CupsSesame chicken over saladsalad Bacon Meatloaf-fruit w/ almond butter Thursday Fruit SmoothieLunchmeat w/ romaine leaves Chicken with desert squash desert squash -Vegetable chips (Terra brand from Friday 2 eggs in coconut oil Chicken over salad Bun-less Burgers Bun-less Burgers w/ sweet potato friessweet potato fries Wegmans OR Exotic Veggie Chips from ALDIs) Saturday Banana PancakesBurgers over salad Fried eggs over Sweet potato hash Sweet potato hash

7 Week 1 Shopping List 2 18 packs of eggs 20 oz frozen fruit 2 bunches of bananas 2 ½ gallons unsweetened almond milk Extra virgin olive oil Celery Variety pack of onions/ 3-5 onions Dijon mustard 7-8lbs of ground beef 6 bell peppers 1 16 oz can of diced tomatoes Jar of minced garlic Baby carrots (big bag) 2 lbs of almonds Large bag of lettuce Large bag of spinach Romaine lettuce leaves 6-8 chicken breasts 3 cans of tuna in water 2 packages/1 large package of bacon Veggies of choice Apple cider Vinegar Salsa Lemon juice 1 bag/3 cups fresh vegetable Wegman’s Only Creamy almond butter Cacao powder Coconut oil 2 bags of organic sweet potatoes 2 value packs of avocado (1 if you don’t put it on salads) Almond flour Coconut flour Can of full fat coconut milk Stock spices you need Oregano Chili powder Curry powder Cumin Roasted red pepper flakes Pepper Dill Optional *Ground flax seed *Sea Salt *Mushrooms *Cranberries *Raisins Start at ALDI’s and buy what you can, then go to TOPS/Wegmans. Some items can only be found at Wegmans. Quantities are 1 unless otherwise noted.

8 Week 2 Shopping List Check what’s left from last week before shopping. 3 18 packs of eggs Lettuce/salad bags 7 pork chops 4 apples 2 onions Spinach 10 Italian sausages Apricot preserves 2 bags/6 cups of vegtables Maple syrup, honey OR agave 1 large eggplant mushrooms quinoa 1 lb ground portk Lunchmeat Romaine leaves 5 lbs ground beef 2 packages/1 large package of bacon Minced garlic Raisins 16 oz diced tomatoes Frozen fruit Salsa Dijon or mustard 2 ½ gallons on unsweetened almond milk Wegman’s Only Creamy almond butter 1 bag of organic sweet potatoes 2 value packs of avocado (1 if you don’t put it on salads) Stock spices you need Rosemary Baking soda Baking powder Allspice Nutmeg Vanilla extract Basil Fennel seed Parsley Paprika

9 Week 3 Shopping List 3 18 packs of eggs 20 oz frozen fruit 2 bunches of bananas 2 bag/6 cups fresh vegetable 1 ½ lb of ham or salami 3 lbs ground beef 2 onions 3 bell peppers 3 16 ounce cans/50 oz of diced tomatoes Baby carrots Spinach Salad Package of bacon 3 cans of tuna 12 chicken breasts 1 acorn squash Agave/syrup 4 apples Pecans Romaine leaves White rice 10 Italian sausage links Wegman’s Only Creamy almond butter 1 bags of organic sweet potatoes 1 value packs of avocado (1 if you don’t put it on salads) Almond flour (need 1/8 cup) Coconut flour (need ½ cup Can of full fat coconut milk Stock spices you need Rosemary Baking soda Baking powder Allspice Nutmeg Vanilla extract Basil Fennel seed Parsley Paprika Check what’s left from last week before shopping.

10 Week 4 Shopping List Check what’s left from last week before shopping. 3 18 packs of eggs 2 bunches of bananas 3 onions Celery 7 lbs ground beef 1 bag or 3 cups veggie of choice Apples Spinach Minced garlic Red wine vinegar Sesame seeds or quinoa Sesame oil 14 chicken breasts White rice 1 ½ lbs ham or salami 2 packages of bacon (or 1 large package) Raisins 16 oz diced tomatoes 1 acorn squash pecans Lettuce/salad bags Frozen fruit Salsa Dijon or mustard 2 ½ gallons of unsweetened almond milk Wegman’s Only Creamy almond butter 2 bag of organic sweet potatoes 1 value packs of avocado (1 if you don’t put it on salads) Coconut flour (1/2 cup needed) Coconut milk Stock spices you need Far East Spice Blend Parsley Onion Powder

11 Helpful Websites PaleOMGHelpful Search Tags Paleo Civilized Caveman Clean eating Caveman Diet Balanced Bites Dr. Loren Cordain Paleo Plan PaleoLifestyleMagazine PaleoDietLifestyle PaleoLeap

12 Tips and Tricks  Use leftover coconut milk to moisten ground beef dishes or for gourmet coffee creamer creations (add anis, vanilla, cinnamon, etc.).  Sage is a great spice for chicken and eggs.  Paprika, garlic and chili powder give a smokey-barbecue-ish flavor.  If I am going to be making a more than one dish a week that calls for ground beef, I brown it all at once and before it is fully cooked or any spices are added, I split it into the proper portions and save them in the fridge for later.

13 Apple Ring Fry Cakes Ingredients 2 eggs ¼ cup coconut flour 1/8 cup almond flour 1 cup coconut milk 1 tsp cinnamon Dash of nutmeg Small pinch of allspice ½ tsp cacao powder ½ tsp vanilla 3 apples Enough coconut oil to fill a pan for frying. Directions Cut the apples into rings. Mix the other ingredients with a whisk or a fork. Dip the apples in the batter, coating them, and then fry them in a pan of coconut oil. You can top them with syrup, fruit or a mix of pecans, cinnamon, apple and syrup/agave.

14 Apple Raisin Muffins Ingredients 1 cup almond flour 1 egg 1/c cup coconut milk 1 tsp baking soda 1 tsp baking powder 3 tsp cinnamon ¼ tsp allspice ¼ tsp nutmeg 1/8 cup maple syrup, honey or agave 1 tsp vanilla Pinch of sea salt 1 apple diced into small pieces 1/8 cup raisins Directions Preheat the oven to 350 degrees. Mix all of the ingredients EXCEPT FOR the fruit (apples and raisins) in a bowl using a fork – too much mixing with a blender will lead to solid weights instead of fluffy muffins. Fold in the apple and raisins, then transfer the mixture to muffin tins greased with coconut oil. Bake for 25-30 minutes.

15 Apricot Sausage Ingredients 10 Italian sausage links ½ cup apricot jam/preserves Directions Fill pan with about ½ inch of water and par boil the sausage links. Set aside 2 links for lasagna or other left over meals. When the sausage is about 85% cooked, drain the water and coat the links with the apricot jelly. Lower the heat and continue cooking until the sausage is thoroughly cooked.

16 Bacon Baked Vegetables Ingredients 3 cups of preferred veggie (cauliflower, broccoli, asparagus, zucchini, etc.) 3 Tbs extra virgin olive oil (EVOO) 1 Tbs garlic clove minced ½ package of bacon cut into small pieces ***I also like to add mushrooms and onions to the mixture on occasion Sea salt and pepper to taste 1 1/2 Tbs apple cider vinegar Directions Preheat the oven to 375 degrees. Mix the above ingredients in a bowl EXCEPT for the apple cider vinegar, salt and pepper. Spread the mixture on a cookie sheet – line your pan with tin foil for an easier clean up. Roast your vegetables for approximately 20 minutes, until they are slightly browned and the bacon is crisp. Remove your vegetables and put in a bowl – I use the same bowl I mixed them in to make clean up even easier! Add the apple cider vinegar, salt and pepper to your vegetables and then mix it.

17 Bacon Meatloaf Meatloaf IngredientsRaisin Sauce 2 eggs¼ of a sweet onion diced 1 lb ground beef¼ cup raisins *12 slices bacon1 cup diced tomatoes 1 Tbs minced garlic1 tsp oregano 2 scallions or ¼ onion diced1 tsp basil ¼ tsp parsley1 tsp apple cider vinegar 1 tsp paprika Directions Preheat the oven to 350 degrees. Cut up 5 slices of bacon into small pieces and pan fry them. *Save the grease. Mix the cooked bacon and the other meatloaf ingredients and form the mixture into a loaf in a pan. Weave the remaining bacon over the top of the bacon. Bake the meatloaf for approximately 40 minutes. When the meatloaf has about 15 miutes left, begin making the sauce by reheating the bacon grease and sautéing the onion and raisins. Then add the diced tomatoes, spices and apple cider vinegar and let it simmer on low heat until the meatloaf is ready. Serve the meatloaf with the raisin sauce on top of it to replace the traditional ketchup topping. You won’t be sorry!

18 Banana Pancakes Pancake Ingredients Sorry... I didn't measure the topping portions! 2 bananasTopping Ingredients 2 eggsFrozen fruit of choice 1/2 cup almond flourMaple syrup 1/4 cup coconut flour 1/2 cup coconut milk 2 Tbs almond butter sprinkle of cocoa powder Coconut oil for frying Directions Mix the pancake ingredients. The coconut flour and coconut milk makes these pancakes creamier than your typical paleo pancake, but not quite as liquidy as a traditional pancake. Heat a skillet or pan and put in enough coconut oil to fry your pancakes. Pan sizes vary, so the amount of coconut oil does too, but it's important to remember the other term for pancakes is fry cakes. You want to fry them to help them stick together. I make small pancakes and spread them out after I drop them into the pan. They don't naturally spread like traditional pancakes since they're so thick. Cook/fry your pancakes in the coconut oil. Keep them on the small side. While you're frying them up and dodging the popping coconut oil, make your delicious topping. Put the ingredients together in the amount you desire and then heat them up in the microwave. Serve the pancakes with the topping.

19 Bun-less Burgers Bun-less Burger Patties Makes eight servings 2 lbs ground beef 2 eggs 2 tsp cinammon 1 tsp chili powder 1 tsp pepper 1 tsp garlic powder *OPTIONAL – minced onion and/or dijon mustard Directions Mix ground beef and other ingredients. Fry patties in a pan or cook them on a grill. *Save ½ of it for lunch the next day. **Can be served over spinach, lettuce, or rice.

20 Dill Chicken Makes eight servings Ingredients 6 Chicken breast 3 Tbs Dill weed 1 Tbs minced garlic Cooking oil (coconut or extra virgin olive oil) Directions Heat oil in pan while dicing chicken into small cubes. Add minced garlic and chicken to the pan. Sautee until the chicken is half cooked, add the dill and continue cooking. *Save ½ of it for lunch the next day. **Can be served over spinach, lettuce, or rice.

21 Desert Squash Makes approximately 4 servings Ingredients 1 acorn squash 1/4 cup agave 3 tsp cinnamon 1 apple (medium size - go for a flavorful crisp apple, avoid anything too soft like Red Delicious, or pie apples like Crispins, my favorite is honey-crisp) 1/4 cup crushed pecans Sprinkle of sea salt Directions Preheat the oven to 350 degrees.If you're a beast, or you live with a beast, grab a big 'ole knife and chop your acorn squash in half. These halves have to sit in a pan without wobbling too much, so I cut with the stem in the middle, not with the stem on one half and the bottom on the other. If there are no beasts around, you can cook the squash whole for 45 minutes to soften it and then cut it in half and skip to step 4 - this takes more time. Place the two halves in a casserole dish with the insides facing down. Fill the pan with about a 1 1/4inch of water. Cook for 30 minutes. While the squash is in phase one of cooking, make the filling using the additional ingredients. Remove squash halves from the oven and drain the water. Flip them over and fill them with the stuffing. Cook the stuffed squash for 30-45 minutes, until the squash is tender and soft.

22 Egg Salad Eggstraordinary Egg Salad Makes four servings Ingredients 6 hard boiled eggs with yolks cut up 1/8 cup Dijon/mustard ¼ onion sliced into small pieces 3 stalks of celery sliced 1 Tbs Olive Oil 2 avocados sliced into small pieces Directions Mix all of the ingredients together in a bowl and chill before serving. *Can be served over spinach or lettuce.

23 Egg Cups Makes 6 servings Ingredients 12 eggs 12 slices ham or salami Garlic salt Pepper *Optional: diced onions, tomatoes, cilantro, additional spices Directions Preheat the oven to 400 degrees. Grease 12 muffin tins with coconut oil on a paper towel. Line muffin tins with a slice of salami or ham. Crack an egg into each tin and sprinkle it with garlic salt and pepper to test. *If you choose to add optional ingredients, mix them in a large bowel with 10-11 eggs and pour them into each muffin tin. You ma want to use slightly less cooking time as well. Put the egg cups in the oven for about 20 minutes.

24 Eggplant French Toast Ingredients 6 thinly sliced pieces of raw eggplant 3 eggs 1 Tbs Cinnamon 1 Tbs almond milk 1 tsp vanilla *Coconut oil for frying Directions Poke holes in the eggplant to allow it to soak up the egg mixture. Mix the eggs, cinnamon, vanilla and almond milk with a whisk or fork. Dip the eggplant slices in the egg mixture and let them soak about 30 seconds on each side. Fry the pieces in coconut oil using medium heat. *If the eggplant doesn’t have enough egg, try slowing adding some more egg mixture on top of it while it is in the pan. Serve with fresh maple syrup or topping of choice.

25 Eggplant Lasagna Makes eight servings Ingredients 1 large eggplant sliced into lengthwise thin strips (to represent lasagna noodles) 16 oz diced tomatoes ¼ cup diced onion 1 cup mushroom 1 lb of cooked meat (sausage, beef, etc. *Use leftovers when at all possible) ½ Tbs oregano ¼ Tbs basil (x2 once for mix, once for garnish) ¼ Tbs garlic salt 1 tsp fennel seed Approximately ¼ cup quinoa, total Topping -2 medium tomatoes diced Directions Preheat the oven to 350 degrees. Mix the diced tomatoes, onion, mushroom, meat and spices in a bowl. Cover the bottom of a casserole dish with eggplant slices and then coat them with a 1/3 of the quinoa you have measured out. Cover that with half of the mix. Cover the meat mixture with another layer of eggplant and another 1/3 of the quinoa. Top that with the rest of the mix, then the rest of the quinoa. Finally, add a layer of sliced tomatoes and ¼ Tbs basil and bake for about 30 minutes. *Save the unused eggplant slices for a delicious French toast breakfast!

26 Fruit Smoothie Blueberry Smoothie Makes one serving Ingredients 1 Tbs Almond Butter – creamy unsalted 1 raw egg (please note, it is not recommended to consume raw eggs – it can lead to salmonella or other sickness) 1 ripe banana 1 teaspoon cacao powder ½ cup organic frozen blueberries (or other frozen fruit) Enough unsweetened, original flavor almond milk to create the consistency and serving size you would like Dash of sea salt Directions Put all ingredients into a blender. Blend them until it creates a homogeneous mixture. Pour it into a cup and sprinkle the flax seed on top. Enjoy the protein, healthy fats and carbs guilt free! For an extra treat, add flax seed to the top as seen in the picture.

27 Paleo Chili Makes 8 servings Ingredients 2 lbs ground meat (I use a mix of pork and beef) 1 onion diced 2 bell peppers diced 1 Tbs minced garlic 32 ounces diced tomatoes 1 cup shredded carrots ½ Tbs Chili powder 1 Tbs cumin 2 tsp paprika 1 tsp cinnamon ½ tsp salt ½ tsp black pepper *any other secret chili recipe spices Directions There area few ways to make this. I like to brown the meat and put it in the crockpot with everything else the night before. You can also brown the meat, remove it from the pan, and then saute the onion, peppers, and garlic in the meat grease with the minced garlic and then add it to the crockpot. Brown the meat, saute the vegetables and then put it all in a large saute pan with the rest of the ingredients and cook it over the stove.

28 Sesame Chicken Makes 8 servings Step One Cut up 6 chicken breasts into small cubes. Mix them with 1/4 cup coconut flour, 2 eggs, 2 Tbs minced garlic, and 2 tsp lemon juice. Let it sit while you prepare the sauce: Mix these sauce ingredients in a separate bowl: ½ cup chopped onions4 Tbs honey/agave/Lyle’s golden 2 Tbs red wine vinegar4 Tbs apple cider vinegar 1 Tbs minced garlic1 tsp onion powder 1 tsp cinnamon1 tsp paprika ½ tsp sea salt1 Tbs sesame oil 1 Tbs ginger & 1 Tbs sesame seeds/quinoa OR use 2 Tbs of Far East Blend spice mix Directions Heat enough extra virgin olive oil or coconut oil in a pan at a hight temperature to brown the chicken. Add the chicken, and once it is browned add the sauce and turn the temperature down to a simmer. Cover the pan and stir it often. Meanwhile, preheat the oven to 375 degrees and line a cookie sheet with aluminum foil. Once the sauce has thickened, spread the chicken and sauce on the baking sheet. Sprinkle it with quinoa or sesame seeds (whichever you choose or have on hand) and place it in the oven. Cook it for ten to fifteen minutes. Then serve it over spinach and rice. Add oranges and cranberries, or even cauliflower to your spinach to heighten the flavor.

29 Simple Side Salad Makes four serving Handful of lettuce Handful of baby spinach Add your choice of toppings: -cranberries -raisins -grape tomatoes -left over veggies/meat/eggs

30 Spinach Scrambled Eggs Makes four servings Ingredients 10 eggs 1 tsp salt 1 tsp pepper 1 Tbs water 2 cups water ½ Tbs garlic 2 cups spinach Directions Whisk the eggs salt, pepper, garlic and water together in a bowl. Heat up a pan and add ½ of the egg mixture to the pan. Constantly push it around with a spatula to “scramble” the eggs. When the eggs are ½ cooked (still a little slimy) add 1 cup of spinach. Continue to scramble the mixture. Repeat with the remaining egg mixture and the other cup of spinach. Split the egg mixture and spinach in half and make it in two batches, that is a lot of eggs and spinach for one pan!

31 Sweet and Spicy Beef Makes eight servings Ingredients 1 Tbs Olive Oil 1 Tbs minced garlic 2 lbs ground beef 4 sweet potatoes ½ Tbs crushed red pepper 1 tsp cinnamon Dash of sea salt Directions Heat olive oil and add the minced garlic. Brown the beef in the oil, but remove it when it is mostly done. *While the beef is browning, rinse and microwave the sweet potatoes for approximately 6-8 minutes – until it is soft enough to slice, but not mushy. Slice them into small cubes. Add the sweet potatoes and crushed red pepper to the beef grease and olive oil left in the pan. Turn up the heat and sauté until browned. Add the beef back to the mixture along with cinnamon and sea salt.

32 Sweet Pork Chops Makes eight servings Ingredients Cooking oil 1 Tbs minced garlic 7 Porkchops 3 apples 1 onion ½ Tbs Rosemary ½ Tbs Thyme 2 tsp pepper Directions Preheat oven to 350 degrees. Add enough olive oil or coconut oil with minced garlic to a pan for searing the pork chops. Once the oil is hot and the garlic is browned, sear the porkchops so they are browned on both sides. Add the Porkchops and the remaining ingredients to a casserole dish and bake it until the internal temperature reaches 160 degress, approximately 20 minutes.

33 Sweet Potato Fries Makes 4 servings Ingredients 4 sweet potatoes 2 Tbs Olive oil 2 tsp cinnamon 2 tsp sea salt 1 tsp chili powder 1 tsp rosemary Directions Pre-heat the oven to 475 degrees. Wash sweet potatoes and microwave them for about 4 minutes – you want to make them softer so they are easier to cut, but you don’t want to cook them or they will fall apart when you slice them into fries. Slice the potatoes into fries and mix them with the other ingredients. Spread the potato fries onto a baking sheet lined with aluminum foil. Bake until the fries are slightly browned (times will vary depending on amount of microwaving and thickness).

34 Sweet Potato Hash Makes 4 servings Ingredients 2 sweet potatoes 6-10 slices of bacon 2 tsp cinammon Directions Cut the bacon into small slices and fry it in a pan. While the bacon is cooking, wash the sweet potatoes and microwave them for about 5 minutes. Then cut the sweet potato into small cubes. Once the bacon is cooked, remove it and place it on paper towel. Add the sweet potatoes to the bacon grease and fry them until they are browned. Return the bacon to the mix and add the cinnamon. Cook it until it is browned to your liking.

35 Taco Salad Makes eight servings Ingredients 2 lbs ground beef 1/8 cup cumin 1 Tbs minced garlic Salad servings – this is per individual plate 1 cup leafy green (spinach, lettuce, romaine, etc.) 2 Tbs salsa ½ avocado Directions Add ground beef and minced garlic to the pain. Drain the grease when the meat is approximately ¾ cooked, then add the cumin. Set aside half of the beef for lunch tomorrow. Serve beef over the salad and top it with salsa and avocado. *Add onions and other greens as you see fit.

36 Tuna Patty Salad-y Makes six servings IngredientsOptional: *5 strips bacon-onion 3 5-6ounce cans of tuna-celery 2 eggs 1 Tbs lemon juice ½ Tbs dill 2 tsp sea salt 1 tsp pepper *1 Tbs garlic clove Directions Cut bacon into small pieces and cook it. Save the grease for frying patties. Mix all other ingredients (add onion and celery in small portions if you’d like). Form the tuna mixture into small, very small patties (makes 10-12) and reheat the bacon grease, adding the garlic. Fry the tuna patties in the grease. Serve over salad with your choice of fixings.

37 Two-for-Taters Makes eight servings (4 dinner/4 breakfast) Ingredients 4 Sweet Potatoes 1lb Ground beef 1 scallion or onion 1/2 bell pepper (I prefer orange, but any color works) 1 can (16oz) diced tomatoes 1 teaspoon crushed red pepper 1/4 teaspoon curry powder 1 teaspoon chili powder 1 teaspoon oregano 1/2 Tbs garlic clove minced 2 Tbs Extra Virgin Olive Oil 3Tbs shredded carrots Coconut Oil 4 eggs pepper garlic or sea salt Dinner Directions -Preheat the oven to 400 degrees. -Wash the potatoes and bake them for 50 minutes (to save time you could boil them - I don't like to because they tend to get too mushy for my liking). -While the potatoes are cooking, heat up the olive oil and sauté the garlic, crushed red pepper, and scallions. Remove them from the pan and set them aside. Do not drain the pan. -Brown the beef in the pan. Just before it is done, add the shredded carrots (for moisture due to the occasional toughness of grass fed meat), the curry powder, chili powder, oregano, and the sauté mixture. -Take the potatoes out of the oven and cut them in half. Scoop out the centers (save what you remove, you need it for part two!) leaving approximately 1/4 inch around the edges of each side. -Fill the potatoes with the mixture * There will be a lot leftover. -Bake the stuffed potatoes at 400 degrees for about 10-15 minutes. -Remove them from the oven and put a thin layer of diced tomatoes on top before serving. ***I prepare breakfast while my potatoes are cooking so I can just put it in the oven in the morning. Breakfast/Lunch Directions -Cut up the scooped out insides of the sweet potatoes into small squares. -Mix the leftover meat-sauté mixture with the potatoes and the rest of the diced tomatoes. -Grease a casserole dish with coconut oil. -Put the potato, meat, sauté, tomato mixture in the casserole dish evenly. -Beat 4 eggs in a separate bowl and add pepper and sea/garlic salt to taste. -Pour the eggs over the mixture and allow it to settle. -Bake at 350 degrees until the eggs are cooked through. ***I like to do steps 1-6 and then cover the dish until the next morning so breakfast is fresh and warm.

38 Vegetable Choices Preparation Steam Place vegetables in a strainer over a pan with water for boiling. Cover the vegetables once the water begins to boil. OR place vegetables in a bowl with a ¼ cup water and microwave them stirring every 1-2 minutes. Roast Mix vegetables with olive oil and minced garlic. Spread them on a cookie sheet lined with aluminum foil and bake for approximately 20 minutes at 375 degrees. Sautee Heat olive oil or coconut oil in a pan and add the vegetables. Cook to desired consistency/state of crunchiness. Options -Fresh vegetables are always the preferred choice. Look for value packs and what’s on sale. Don’t forget to check your local farmer’s market and road side stands when available. -Frozen vegetables are acceptable. Avoid brands/blends with added toppings and seasonings. Read the labels and look for bags that contain no preservatives and nothing but nature’s veggies. -Zucchini, squash and cucumber are among the most highly genetically modified veggies. Also, veggies with thick skins (like eggplant) have less pesticide as long as you don’t eat the skin. -ALWAYS wash your veggies!

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