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90 Minute Meal Prep: 4 meals a day for 4 days

3 Aug

Here’s an image of the shopping trip:

I spent around $75 which included $12 for avocado oil, $6 for walnut oil, $4 for sesame oil (not used here), $5 for a new kitchen towel and 3 tupperware containers, and $11 for almond meal so the bulk of the meal without factoring in stocking up my kitchen is about $40 or $10 per day per person. I have been paleo cooking for a while so I already have some things like coconut shreds, golden flax meal, as well as a ridiculous amount of seasonings. And here’s what we’re making…

Salmon Salad:
1.5 lbs wild caught salmon filet
Walnut oil
1 whole mango
2 cucumbers
1 egg
raspberry balsamic vinegar
salt & pepper
dried cilantro
Tbsp fresh onion

Turkey Burgers:
4 turkey patties
avocado oil
grilling seasoning
4 cups fresh spinach
1 large sweet potato
1/4 fresh onion
3 peperoncini peppers
prepared dijon mustard
1 egg
white wine vinegar
salt & pepper

Beef Broil:
1.5 lbs Pepper steak
29 oz tomato sauce
salt & pepper
liquid smoke
1/2 onion
3 cups carrots
3 cups broccoli
Italian seasoning
Olive oil

10 eggs
2 bananas
1/4 c. Melted coconut oil,
1/3 c raisins
2 tbsp flax golden
coconut shreds
1/2 c almond flour
tbsp cinnamon



I grouped these into the steps that make sense to me from a workflow standpoint, ha ha. Here’s how we do it…

Step One: Preheat oven to 350, get out your ingredients while you wait for the oven to preheat. I like to organize them into their different dishes.

Step Two: Boil 10 eggs in a covered pot. Total boil time is 15 minutes (set a timer)

Step Three: Mix banana bread batter consisting of 2 mashed bananas, 3 eggs, 1/4 cup melted coconut oil, 1/3 cup raisins, 1/2 cup almond meal, 2 Tbsp shredded coconut, 2 Tbsp golden flax seed meal, 1 Tbsp cinnamon, dash salt. I mash the bananas while they’re in the peel. Grease an 8×8 glass baking dish with coconut oil, spread batter evenly and put in the oven until baked in the center, approximately 30 minutes.


Step Four: Dice beef and add to a hot skillet with sea salt to sear. Transfer into a crockpot on low with 1/4 cup olive oil, 29 oz of tomato paste, 1/2 diced purple onion, 3 cups each freshly diced carrots and broccoli. Frozen is fine too. Season with 1 Tbsp liquid smoke, 1 tsp salt, 1 tsp pepper, 1/2 tsp italian seasoning ( I used Penzey’s Tuscan Sunset which someone gave me for my birthday) and 1/4 tsp cayenne pepper.


Step Five: Slice sweet potatoes and get them into the same iron skillet on low with olive oil and salt. One large sweet potato will take two batches usually.

Step Six: Slice cucumbers while you cook your sweet potatoes and divide them into four dishes equally. Divide spinach into four other dishes equally about one cup each. Are your eggs done boiling? If so get them cooled off by running them under cold water and adding ice cubes to cool them quickly.

Step 7: Line a baking sheet with aluminum foil and coat salmon with walnut oil, salt and pepper. Clean up and man the sweet potatoes while you wait for your banana bread to finish up. When you’re ready to put the fish in, turn the oven up to 400 and bake for 20 to 25 minutes or to temp.


Step 8: Sauces. In a blender combine 1 Tbsp onion, 1/2 cup walnut oil, 3 Tbsp Raspberry balsamic vinegar, Salt, Pepper, 1/2 tsp cilantro, and 1 peeled boiled egg. Transfer to a small container and label it salmon dressing. I like to keep my sauces separate until the day I plan to eat it. That way if it settles you can shake it up. Check sweet potatoes. Start sauce two. Don’t even rinse out the blender and add 1/2 cup avocado oil, 2 Tbsp white wine vinegar, 1 boiled egg, 3 tiny peperoncini peppers (I use these to slightly mask the avocado oil flavor as I found it to be overpowering), 1 boiled egg, 2 Tbsp dijon mustard. Transfer to a small container labeled turkey dressing. Clean up from the dressings and line another baking sheet with aluminum foil and coat turkey patties with avocado oil and grilling seasoning. If you don’t have grilling seasoning use a combination of salt, pepper, paprika, red pepper, onion powder and salt.

Step 9: Once you take the fish out of the oven turn on the broiler and cook the turkey burgers for about 5 minutes on one side and about three minutes on the other side.


Step 10: portion and garnish remaining dishes. Slice banana bread into four equal pieces and put 2 eggs with each. Add a fish filet to each cucumber salad and a quarter of fresh mango wrapped in plastic wrap to preserve freshness. Top each spinach salad with a cooled turkey burger and an equal portion of sweet potato. Garnish with sliced purple onion. Stir your crockpot and come back 8 hours later to portion.


Clean up and enjoy!



Tangy Beef Stew with Kale & Sweet Potatoes

4 Apr


Chicago is starting to warm up which I’m afraid means much less bone warming stew 🙂 Salads will take over the rotation!

In a crockpot on high or in large pot on medium low add:

4 cups water
8 oz can tomato sauce
2 cups of frozen onion or 1 cup of fresh onion
4 bay leaves
4 cloves minced garlic
2 Tbsp to 1/4 cup red wine vinegar (this helps to soften the meat and reduce the amount of salt you need)
1 Tbsp salt
1/2 tsp freshly ground white pepper
1/4 tsp coriander
1/4 tsp marjoram
1 lb cubed beef
2 Tbsp bacon grease or fat
3 large sweet potatoes

Allow to cook for 6 hours before adding one lb frozen or one bunch fresh kale and cooking an additional two hours.

My son loves the broth made with 1/4 cup vinegar, but you can always use less and then add more salt.

Simple Paleo: Seasoned Beef, Carrots, Brussels Sprouts

14 Feb


1 lb ground beef
2 Tbsp olive oil
1 tsp salt
1 tsp onion powder
1 tsp ground black pepper
1/2 tsp garlic
1/4 tsp cayenne pepper
16 oz frozen carrots
16 oz frozen Brussels sprouts
1/2 stick butter

Start veggies in a large pot with water on high until boiling and simmer 5 minutes. Drain and coat with butter. Brown beef with seasoning in olive oil and serve over veggies. Fast. Easy. Tasty!

Beef & Vegetable Chili

28 Jan


I have many different versions of my chili recipe depending on which veggies I have in the fridge. My seasoning is always the same and the must have ingredients in my book are tomato, cauliflower, onion, and bell peppers. I’ve been known to put everything in from carrots to zucchini. Here is one I made on a particular day that was tasty! I make it with red wine only sometimes and sometimes I add a splash of beer instead if we have it.


1.5 lbs ground beef
3 cans or 6 cups diced tomato
1 diced small onion
1 green bell pepper finely diced about 1/4 inch
3 celery stalks
2 diced carrots
1 diced zucchini
1/2 head cauliflower (just the top flowery portion)
3 Tbsp Chili powder
1 Tbsp onion powder
1 Tbsp garlic powder
1 Tbsp & 1 tsp salt
1 Tbsp cumin
tsp coriander
tsp paprika
tsp parsley
tsp oregano
tsp basil
1/2 tsp cayenne pepper
1/2 tsp pepper
1/4 cup red wine (optional)
1/4 cup olive oil (optional)
2 Tbsp olive oil for sautéing

Sauté your ground beef in a pan first to make it into nice big chunks. This was a topic of discussion at the last chili tasting we had. If you just put it in the crockpot uncooked it sort of disintegrates. Then, put ground beef, tomatoes, and seasoning into a slow cooker or on low in a large pot. Let cook one hour. In a skillet add onion, green peppers, and zucchini and brown. Optionally deglaze the pan with red wine. Add to the beef and tomato along with the rest of the vegetables and cook on high in the crockpot or low on the stovetop for 2 hours. If you’re making this for toddlers I would shape the beef into meatballs first and bake on 350 for 20 minutes or brown in a skillet before you put the meat in the sauce. It’s easier to pick up with your fingers that way.

A note on the olive oil: If you do use a lower fat beef you should add the optional olive oil to add satiety to the meal. Low fat meat and vegetables leaves me hungry.

A note on the seasoning: My recommendation is to buy an extra seasoning shaker or reuse and empty one and add all of the spices to it so you have it ready for the next time you make chili!


Above is the very basic recipe for chili made as my Mom would say jokingly “mo better” by sliced avocado and fresh salsa. It’s from day 3 of my no sugar challenge. And here, once again, is just the recipe for chili seasoning.

Sugar Detox: day 3

3 Nov

For breakfast I had the same as yesterday.

I had four bowls of chili today 🙂

chili seasoning
1 lb ground beef browned
3 Cans tomato diced or 6 cups
1 head cauliflower just florets
1 diced onion
Diced bell pepper, red or green
2 Tbsp olive oil
2 Tbsp red wine vinegar

Brown beef and onions in a skillet before adding all ingredients in a slow cooker and cooking 2 to 4 hours. In a pinch two hours is okay, however I like to let the flavors meld.

Serve with fresh salsa and avocado.


And a pumpkin spice coconut muffin.

I also had two tablespoons of sunbutter, cocoa powder, and coconut butter. Sugarless pb cup.

Crockpot Beef Chuck Roast

11 Oct


I had nothing planned for lunch the next day so I Put this in the crockpot around 9pm, woke up and stirred it around 2 am. Turned it on low around 4 am, and put it in the fridge around 6 am. I’m a light sleeper 🙂

From frozen, high in the crockpot for 6 to 7 hours, low for 2 hours.

3 lbs beef chuck roast
1/4 cup tomato sauce
2 tbsp olive oil
2 tsp cinnamon
2 tsp McCormick hickory smoked salt
tsp smoked paprika
tsp cayenne pepper
tsp freshly ground black peppercorns
1/4 cup red wine vinegar

Hamburger Salad

23 Sep


1 lb ground beef
1/2 onion
1 tsp salt
1 tbsp onion powder
1 tsp Garlic
1 egg
1 tsp vinegar
1/2 tsp pepper
1/4 tsp cayenne pepper

Hamburger Sauce:
1/4 cup water
1/4 cup prepared mustard
1/4 cup olive oil
2 Tbsp onion powder
2 Tbsp tomato paste
2 Tbsp balsamic vinegar
1 Tbsp garlic
1 tsp salt
Tsp lemon juice
1/2 tsp pepper
1/2 tsp fennel
Pinch cayenne
Pinch cinnamon

Salad and Toppings:
Mixed greens
1 green bell pepper sliced
1 red bell pepper sliced
Pickle spears
1/2 onion sliced

Burgers: Preheat oven to 350. Put ground beef into a bowl. Add 1/2 onion diced, 1 egg, 1 tbsp onion powder, 1 tsp garlic, 1/2 tsp pepper, 1/4 tsp cayenne pepper, tsp vinegar. Form into patties and cook 5 minutes on each side in a cast iron skillet on medium low with 2 Tbsp olive oil. Cover the skillet in aluminum foil and put in the oven for 20 minutes.

Hamburger Sauce: put all ingredients into a jar with a mixing ball like what you would use for mixing protein powder and shake or food process. You can add more water or additional oil and vinegar if you’d like to use it as a dressing to toss the greens in.

Other topping ideas: grilled mushrooms, avocado, bacon, jalapeños, olives, tomato, paleo mayo