Saturday, March 2, 2013

Easy Whole30 Dinners


Grill or bake meats or fish (salmon, white fish, shrimp, steak, chicken, pork chops, etc.)
Always make extra for lunches! Add two veggies (frozen, roasted, salad, etc.).
My favorite meal is a sirloin filet (garlic powder, salt and pepper) with a baked sweet potato with cinnamon and side of broccoli or asparagus.



Burgers (beef or turkey)
No bun
Grilled Turkey burger patties (chopped onion, chopped dried unsweetened cranberries or cherries, salt and pepper mixed in)
Beef burger patties (chopped onions, garlic powder, salt and pepper mixed in)
Green Veggies
Roasted sweet potatoes (peeled, cut in small pieces, tossed with olive oil, salt and pepper) or
Roasted butternut squash (peeled, top cut off, sliced in half lengthwise, scooped out, and cut into small squares) tossed with olive oil, salt, pepper, and dried thyme
Roast at 400 degrees for approximately 50 minutes (flip halfway)

Salmon
Preheat to 425
4 filets
1. Mix 1 tbs chili powder, 1 tsp cumin, 1 tsp coriander, 1 tsp garlic powder, salt and pepper
Top salmon with olive oil and rub with seasoning mix
Bake for 12 minutes
Or 2. Mix 1/4 cup olive oil, juice of one lemon, 2 minced garlic cloves, 1 tsp basil and oregano
Marinate salmon 1 hr
Bake 12 mins (or grill it)
Or 3. Just grill it with coconut or olive oil, salt, pepper, and squeeze of lime or lemon on prepared cedar planks (soaked in water for an hour)
Add two veggies

White fish
Preheat to 425
Squeeze lemon, hit with paprika, salt and pepper and olive oil
Bake 15 minutes
Have as is or take out paprika and top with approved salsa or basil pesto sans cheese
Add two veggies

Almond Flour Encrusted Orange Chicken (breasts or thighs)
(Serves 4)
Preheat oven to 350
In one bowl, combine unblanched almond flour (2/3 cup or so), pepper, and zest of one orange
In another bowl, mix 2 tbs orange juice, 2 tbs approved dijon mustard,and some salt
Dip chicken in juice mixture, then in flour mixture,and then place in baking dish
Bake 20 min, flip, bake 20 more
Add salad and veggies

Almond Flour and Herb Encrusted Pork Chops
(Serves 4)
Preheat oven to 425
Mix  2/3 cup or so unblanched almond flour, salt, pepper, Italian seasoning, garlic powder in one bowl
In another bowl, beat 2 eggs
Dip chops into egg
Then into flour mix
Place on baking sheet
Lightly drizzle tops with olive oil
Bake for 30-40 minutes.
Add your veggies


Whole Roasted Chicken
(Cooking time-this takes approximately 20-30 minutes per pound)
Preheat oven to 350
Zest one lemon
Rinse and pat chicken dry
Cut one onion into chunks, grab 4-6 cloves of garlic (unpeeled is fine) and two halves of a lemon (from the one you previously zested)- place all inside bird.
Chop 1 TBS fresh rosemary
Coat bird with olive oil, salt, pepper, garlic powder, lemon zest and rosemary
Tie feet together with cooking twine
Roast
Add veggies and/or salad
You can roast carrots, broccoli, asparagus, etc. with olive oil, salt, and pepper during last 50 minutes-1 hr of cooking time of bird together. (Or just use frozen vegetables.)

Roasted spaghetti squash with homemade tomato sauce
Add salad

Chili
1 lb grass fed ground beef or turkey
1 onion chopped
1 serrano or jalapeño, seeded and diced
4 garlic cloves minced
1 TBS tomato paste
1 tbs coconut or olive oil
1 tbs chili powder
1/2 tbs cumin
1/2 tbs coriander
salt
pepper
Prepare all of this and put in skillet
Brown the meat, soften veggies, and let seasonings and paste cook in
Transfer to crock pot
Add 2 cans diced tomatoes
1 can water or approved broth
1/2 cup diced carrots
1/2 cup diced celery
Add another 1 tbs chili powder
1/2 tbs cumin
1/2 tbs coriander
More salt and pepper
Mix everything together
Cook high 4-5 hours or Low 8-9 hours
Top with hot sauce to your liking, if preferred
**To turn this into a pineapple chili, you can add in a can of drained pineapple tidbits in 100% juice to the rest in the last 30 minutes to an hour of cooking.

Breakfast for dinner

 Soup Favorites
Butternut squash soup- http://www.primalpalate.com/recipe/butternut-squash-soup/ (I like to add a peeled and chopped apple and 2 garlic cloves to cook with the onions as well.)
Tomato-Basil Soup- http://www.primalpalate.com/recipe/tomato-basil-soup/
Chicken soup- http://beta.primal-palate.com/recipe/grandy-kyps-chicken-soup

Salad Favorites
Greens and fruit salads topped with grilled meats
Examples-
Spinach, sliced pears, dried unsweetened cherries, cucumbers and pecans
Spinach, chopped apples, unsweetened dried cherries, pecans, avocados, and boiled eggs
Spinach, chopped apples, chopped dates, boiled eggs, avocado, radishes
Taco salad-Spinach or other greens, ground beef or turkey seasoned with smoked paprika, garlic powder, cumin, coriander, chipotle, and black pepper,topped with avocado, cilantro, pico de gallo, and other favorite veggies (peppers, onions, tomatoes, etc)

Dressings

  • 1.5 TBS Olive oil
  • 1 TBS apple cider vinegar
  • 1 TBS approved dijon mustard
  • salt and pepper
  • Mix until emulsified

  • Equal parts olive oil and red wine vinegar
  • Oregano, salt, and pepper to taste


Baked Balsamic and Rosemary Chicken with veggies
http://beta.primal-palate.com/recipe/balsamic-and-rosemary-chicken/

Zucchini Lasagna with salad
http://beta.primal-palate.com/recipe/zucchini-lasagna

 Smoked Paprika Chicken Thighs with veggies
http://beta.primal-palate.com/recipe/smoked-paprika-chicken-thighs/

Crockpot Meals
http://civilizedcavemancooking.com/crockpot/lemon-garlic-crockpot-chicken/
http://blog.stuffimakemyhusband.com/2012/12/a-week-of-freeze-ahead-crock-pot-meals.html
http://onceamonthmom.com/paleo-slow-cooker-mini-february-2013-menu/
http://nomnompaleo.com/post/3598774553/slow-cooker-pork-shoulder-roast
http://nomnompaleo.com/post/8425643634/slow-cooker-cheater-pork-stew
http://civilizedcavemancooking.com/crockpot/crock-pot-apple-rosemary-pork-loin/
http://civilizedcavemancooking.com/crockpot/crock-pot-stuffed-peppers/
http://paleomg.com/easy-shredded-pork-caramelized-mashed-plantains/
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