sweet-potato-kale-and-shrimp-skillet

Week starting Sept. 21, 2016

Wednesday

Sweet Potato, Corn and Shrimp Chowder. The flavor of this soup is restaurant quality. Delicious and very different. Must use fresh herbs; don’t sub in dried. Topped with a dollop of plain Greek yogurt. Used more shrimp than recipe; snapped them in half before throwing in pot to have more “shrimpy” bites.

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Thursday

Sweet Potato, Kale and Shrimp Skillet. Didn’t have to double recipe, and it still made a ton.

Friday

Korean Paleo Chicken Thighs with Cauliflower Rice. Put into marinade Thursday night.

Saturday

Vietnamese Chicken & Cabbage Salad. Will boil the chicken instead of grilling (bring to a simmer on high heat, then reduce heat to low and cover for 12 minutes). Still put it in an ice bath for 20 minutes before shredding. Sub olive oil for avocado oil. Used a red jalapeno for the hot chili pepper.

Sunday

Sous vide roast with roasted carrots and fresh broccoli

Sprouts shopping list (weekly ad)

  • Hummus — SNACK
  • Shrimp (2lbs; was on sale for $4.99/lb peeled & deveined)
  • Boneless rump roast
  • Chicken thighs (large package; on sale $1.99/lb)
  • Chicken breasts (large package; were on sale $1.87/lb)
  • Cilantro (2 bunches)
  • Green onions (1 bunch)
  • Green cabbage (1 head)
  • Kale (2 bunches)
  • Broccoli crowns (3)
  • Carrots (2 1lb bags)
  • Sweet potatoes (8)
  • Black seedless grapes (on sale $.88/lb) — SNACK
  • Cauliflower (1 head)
  • Hot house cucumbers for hummus — SNACK
  • Red jalapeno (4)
  • Limes (3)
  • Frozen corn (1 bag)
  • Gochujang, Korean chili paste (1 bottle)
  • Chicken broth (1 carton low sodium)

Need but have at home

Olive Oil, bacon (2 strips), onion (2), garlic cloves, salt, pepper, hot pepper sauce, fresh thyme (from plant on porch), fresh dill (leftover; kept in freezer), plain Greek yogurt, red pepper flakes, honey, sesame seeds, sesame oil, fresh ginger (root stored in freezer), coconut aminos, shallot (1), fish sauce, white pepper, apple cider vinegar, mint

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Week starting Sept. 12, 2016

Monday

Sesame Spiced Tuna and Roasted Asparagus. This hit the spot. Cooked the tuna a little bit longer for my taste. Next time will not roast the asparagus as long.

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Tuesday

Simple Kale and Turkey Skillet. Healthy comfort meal. Similar to the Healthy Hamburger Helper.

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Wednesday

Almost 5 Ingredient Green Chile Chorizo Cauliflower Casserole. People pleaser. Good dish to ease someone into using cauliflower as a substitute. Topped with a dollop of Greek yogurt.

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Thursday

Leftover Almost 5 Ingredient Green Chile Chorizo Cauliflower Casserole. So damn good still.

Saturday

Coffee Rubbed Pork over Cocoa Infused Sweet Potatoes with Blueberry Glaze. Doubling the recipe.

Sprouts shopping list (weekly ad)

  • Ahi Tuna steaks (2; on sale $5.99/lb)
  • Sprouts Chorizo (1lb)
  • Pork loin roast (calls for 2-2.5lb; got 3.8lb; on sale $3.99/lb)
  • Ground turkey (1lb; on sale $4.99/lb)
  • Green onions (1 bunch)
  • Broccoli florets (need 1½ cups)
  • Kale (1 bunch)
  • Sweet potatoes (2)
  • Asparagus (1 bunch)
  • Cauliflower (1 head)
  • Mushrooms (1 pint)
  • Blueberries (need 2 cups; fresh to expense; bought frozen)
  • Tomato paste (6oz can)

Need but have at home

Yellow onion (1), canned green chiles (12oz), garlic powder, eggs, salt, pepper, fennel seeds, mustard seeds, peppercorns, sesame seeds, coconut oil, dried thyme, garlic cloves, dried sage, dried ginger, chicken broth, coconut milk (6oz), coriander, coffee, nutmeg, cinnamon, unsweetened cocoa powder, sweet potatoes (2), red wine vinegar, balsamic vinegar, ground mustard, onion powder, lemon (1)

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Week starting Sept. 6, 2016

Tuesday

Sprouts baked chicken (cooked, hot and ready to eat) with chopped romaine salad with olives, carrots, celery, grape tomatoes and champagne dressing.

Wednesday

Healthy Hamburger Helper used turkey and eliminated coconut flour. Added a little Mt. Elbert’s Seasoning from Savory Spice to the turkey.

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Thursday

Spiralized Yellow Squash with Basil and Mint. Made on Wednesday night so flavors would set in. Used one extra yellow squash. Took leftovers from night before and squash noodles for Thursday lunch.

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Friday

Baingan ka Bharta (Indian Eggplant). Use 3 eggplants instead of 2 and roasted for 30 minutes (didn’t broil after). Sub coconut oil for avocado oil; top with a fried egg and cilantro. One of my absolute favorite dishes. Ridiculous.

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Sprouts shopping list (weekly ad)

  • Rotisserie chicken  or ground chicken (1)
  • Ground turkey (1 lb)
  • Celery (1 head)
  • Kale (1 bunch)
  • Cilantro (1 bunch)
  • Sweet potatoes (4)
  • White onion (1)
  • Summer squash (2)
  • Eggplants (3)
  • Tomatoes (3)
  • Serrano pepper (2)
  • Lemons (2)

Need but have at home

Summer squash (4), fresh basil, fresh mint, olive oil, cumin, crushed red pepper flakes, onion, garlic cloves, fresh ginger, coriander, salt, garam masala, pepper, paprika

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Week starting Aug. 29, 2016

Accidentally turned into T-bone week.

Monday

Grilled chicken breasts with Mt. Elbert seasoning on bed of spinach topped with grape tomatoes and sliced avocado

Tuesday

Grilled T-bones with Chipotle Roasted Carrots (used regular carrots and sliced them in half by length and then by width) and some raw broccoli. Dessert: Baked Pears (3 Bartlett pears sprinkled with cinnamon & pumpkin pie seasoning and 2 tbsp of butter; bake at 400 for 30 mins-ish; topped with plain Greek yogurt & drizzle of honey)

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Wednesday

Vietnamese Chicken & Cabbage Salad. It was raining, so I boiled the chicken instead of grilling (brought to a simmer on high heat, then reduced heat to low and covered for 12 minutes). Still put it in an ice bath for 20 minutes before shredding. Subbed olive oil for avocado oil. Used a red jalapeno for the hot chili pepper. Will make this a lot. It’s fresh, packs a punch of flavor and has cheap ingredients.

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Thursday

Spicy Chipotle Grilled Chicken Drumsticks (marinate night before; use leftover chipotles in adobo from Tuesday) and Crispy Brussels Sprouts (cooking temp converts to 430 F; doubled recipe) with chopped  Peppered Bacon. These Brussels sprouts are now a go-to side dish. Food processor is a complete game-changer.

Sunday

Grilled T-bones and Baby Red Potato Salad (doubled recipe). I mostly try to stay away from potatoes, but this was perfect for a Labor Day pool day. Tastes homey.

Sprouts shopping list (weekly ad)

  • T-bone steaks (4; using rain check to get them for $6.99/lb; on sale after Wednesday for that price)
  • Chicken breasts (large package; on sale; $1.88/lb)
  • Chicken drumsticks (large package; cheap)
  • Bacon
  • Cilantro (1 bunch)
  • Green cabbage (1 head)
  • Green onions (1 bunch)
  • Red onion (1)
  • Green bell pepper (1)
  • Brussels Sprouts (1½ lbs)
  • Baby red potatoes (bought 3 lbs)
  • Carrots (2 lbs)
  • Avocado (3; on sale 3/$1)
  • Red chili pepper (1)
  • Limes (4)
  • Canned chipotle with adobo sauce (1 can)

Need but have at home

Mt. Elbert seasoning, spinach, grape tomatoes, coconut oil, turmeric, honey, salt, olive oil, garlic cloves, onions, paprika, cumin, chili powder, vegetable spray, shallot (1), fish sauce, apple cider vinegar, mint leaves, smoked paprika, dijon mustard, red wine vinegar, reduced fat mayo, salt pepper

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Week starting Aug. 22, 2016

Monday

Creamy Avocado Zucchini Pasta with Charred Corn & Spicy Shrimp (double recipe). I was skeptical about the raw zucchini noodles, but they were perfect with the other components. Love shrimp. Don’t love peeling and deveining shrimp. But, it’s worth it when it’s on sale.

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Tuesday

Grilled Sprouts Hot Italian Sausage and leftover Creamy Avocado Zucchini Pasta topped with cherry tomatoes

Wednesday

Baked Greek Chicken (using ingredients from week before; didn’t make last week). Went ahead and made homemade baba ganoush, which is basically eggplant hummus (left out the tahini; roasted eggplants in oven). Big fan of Greek flavors.

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Thursday

Lettuce-wrapped burgers with Chipotle Roasted Carrots (use regular carrots)

Friday

Vietnamese Chicken & Cabbage Salad

Sprouts shopping list (weekly ad)

  • Small brick of cheese (for burgers)
  • Shrimp (1 lb; on sale $6.99/lb)
  • Ground beef (1 lb-ish; 85/15 on sale $2.99/lb)
  • Chicken breasts (2 packages; using rain check to get $1.79/lb price)
  • Cilantro (1 bunch)
  • Romaine lettuce (1 head)
  • Green cabbage (1 head)
  • Shallot (1 large one)
  • Carrots (1 lb; plus 2 carrots)
  • Corn (2 ears)
  • Zucchini (4 medium)
  • Tomatoes (2)
  • Avocado (2)
  • Red chili pepper (1)
  • Mint leaves
  • Eggs (18)
  • Limes (4)
  • Canned chipotle with adobo sauce (1 can)
  • Avocado oil (1 bottle)

Need but have at home

Olive oil, salt, pepper, paprika, garlic powder, chili powder, jalapeno (1), garlic cloves (10), romaine leaves, turmeric, coconut oil, honey, salt, fish sauce, white pepper, apple cider vinegar

baked-greek-chicken-main_uhmclw

Week starting Aug. 14, 2016

Sunday

Roast Chicken and Paleo Honey Roasted Carrots. The chicken is a Pioneer Woman recipe, so there’s butter. However, it doesn’t have the other Southern staples (cheese, cream of whatever, etc.), so you’re fine. It was incredible, super easy and cheap! Including the carrots, this meal cost under $7. It fed two adults dinner and lunch the next day.

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Monday

Thai Red Vegetable Curry. Used more carrots than recipe. The lime juice really sets off the curry flavor. Fast hearty vegetarian dinner. It makes a ton.

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Tuesday

Leftover Thai Red Vegetable Curry.

Wednesday

Thai Chicken and Mango Fried Rice using coconut oil not duck fat. Used 2 cups of mango (about 1.25 red mangoes) and left half the seeds in the jalapeno for a bit more kick. Ideal summer dinner with the bright flavors but still filling.

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Thursday

Chorizo lettuce wraps. Sprouts beef chorizo in romaine lettuce leaves with green onion, chopped jalapeno, sliced radishes, black olives, cilantro, grape tomatoes, etc. (including extra mango not used in fried rice). Use the big leaves to make your “tacos” and the small ones to make “nachos.”

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Friday

Baked Greek Chicken.

Sprouts shopping list (weekly ad)

  • Sprouts Beef chorizo (1 lb)
  • Whole chicken (1; on sale for $.99/lb)
  • Chicken breasts (2 large packages; using rain check to get $1.69/lb price)
  • Romaine lettuce (1 head)
  • Green onions (1 bunch)
  • Cilantro (2 bunches)
  • Flat leaf parsley (1 bunch)
  • Snap peas (10 oz)
  • Broccoli crowns (several; for recipe & snack w/hummus)
  • Carrots (2–1 lb bags)
  • Yellow onions (several)
  • Red onion (1)
  • Cauliflower (1 head)
  • Bartlett Pears (6; on sale $.88/lb) — SNACK
  • Mangoes (2)
  • Orange bell pepper (2)
  • Eggplants (2)
  • Grape tomatoes (1 pint)
  • Baby spinach (1 container)
  • Mushrooms (2–8oz containers of sliced button mushrooms)
  • Bananas (6) — SNACK
  • Limes (4)
  • Lemons (4)
  • Water chestnuts (5 oz can; purchased at Walmart)
  • Kalamata olives (1 jar; purchased at Walmart)
  • Coconut cream (grabbed 2 small cartons to total 14 oz; purchased at Walmart)

Need but have at home

Fresh rosemary (I store it in the freezer), unsalted butter, salt, pepper, olive oil, honey, coconut oil, garlic cloves, fresh ginger (I store it in the freezer), Thai Red Curry paste, coconut milk (1 can), coconut aminos, paprika, carrots (2), balsamic vinegar, dried oregano, dried thyme, dried basil, dried marjoram, dried minced onion, dried minced garlic, sesame oil, fish sauce, sriracha, jalapeno (2)

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Week starting Aug. 8, 2016

Monday

Grilled andouille sausage (from Sprouts butcher counter)with sauteed peppers and onions

Tuesday

Chipotle Chicken & Green Beans using olive oil instead of avocado oil

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Wednesday

Pizza Spaghetti Pie adding black olives, red & green bell pepper and sliced mushrooms

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Thursday

Another round of Chipotle Chicken & Green Beans using olive oil instead of avocado oil (bought twice as much as needed). Added in a sliced onion and some chopped green hatch chiles. May add an onion every time now.

Friday

Healthy Hamburger Helper with 3 sweet potatoes instead of 2 and ground turkey instead of beef. Could cut out the coconut flour when using the almost grease-free turkey. This is so much better than you think it’d be. Great meal. Can serve with an egg for breakfast next day.

Sprouts shopping list (weekly ad)

  • Sprouts andouille sausage (4 links; from butcher counter)
  • Chicken thighs (large packages; on sale $1.49/lb)
  • Italian sausage (1 lb)
  • Ground turkey (1 lb)
  • Kale (1 bunch)
  • Sweet potatoes (2)
  • Pears (8) — SNACK
  • Green beans (1 lb)
  • Green bell peppers (2)
  • Spaghetti squash (1)
  • Sliced mushrooms (1-8oz package)
  • Eggs (18)
  • Pizza Sauce (1 can/jar)

Need but have at home

Salt, pepper, chili powder, chipotle powder, cayenne, olive oil, onion (3), dried basil, coconut oil, garlic, coconut flour, coriander, garlic powder, onion powder, smoked paprika, red bell peppers (2), black olives

masala-cauliflower

Week starting Aug. 1, 2016

Monday

Grilled chicken drumsticks with California Citrus Rub and a Big Salad: romaine lettuce, olives, sliced almonds, radishes, tomatoes, cucumbers, red bell peppers

Tuesday

Green Chile Chorizo Cauliflower Casserole (could also use any ground meat spiced with homemade taco seasoning instead of chorizo).

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Wednesday

Masala Cauliflower. Served with my favorite chopped kale salad (I always double the recipe; use raisins & slivered almonds, cheaper option). The cauliflower packs a lot of flavor, but the spices weren’t necessarily married until the next day. Next time I’ll make the night before. It’s delicious and pairs nicely with the raisins in the salad.

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Thursday

Tequila Cilantro Lime Chicken. Truly absorbs all the flavor from the marinade. Don’t settle for restaurant chicken. Make this. It’s fast, easy and far better than anything from a restaurant.

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Sprouts shopping list (weekly ad)

  • Grated Parmesan (smallest container; only need cup)
  • Chicken breasts (large package; on sale $1.79/lb; out of stock; got rain check)
  • Chicken drumsticks (large package)
  • Ground meat (1 lb; whatever is good and cheap; chorizo was manager’s special)
  • Green leafy lettuce or romaine (1 head)
  • Cilantro (2 bunches)
  • Kale (2 bunches)
  • Green onions (1 bunch)
  • Yellow onions (several or bag)
  • White onion (1)
  • Garlic (1 head)
  • Cauliflower (2 large heads)
  • Cucumbers (2)
  • Tomatoes (2)
  • Red bell peppers (2)
  • Serrano pepper (1)
  • Jalapenos (4)
  • Limes (3)
  • Lemons (2)
  • Eggs (18)
  • Slivered almonds (1/2 cup)

Savory Spice shop

  • Refill for small bottle of coriander
  • Fennel seeds (smallest amount possible)

Need but have at home

Salt, dried oregano, garlic powder, chili powder, smoked paprika, cumin, garlic cloves (3), olive oil, honey, tequila, cumin seeds, turmeric powder, garam masala, chili powder (don’t have Kashmiri), dried fenugreek leaves, pepper, green chilies (12 oz), raisins, crushed red pepper

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Week starting July 24, 2016

Sunday

Chorizo lettuce wraps. Top with cilantro, diced tomatoes, red onion, jalapenos and radishes.

Monday

Out

Tuesday

Buffalo Chicken Casserole. Used 2/3 cup of Frank’s instead of 1 cup. May lessen even more next time. Crowd pleaser.

Wednesday

Sweet Korean Paleo Chicken Thighs with Cauliflower Rice. Back by popular demand (aka Ryan’s fav). Used 3.4 lbs of chicken thighs and doubled marinade recipe.

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Thursday

Mushroom Mattar Methi Malai. Made tomato puree with fresh tomatoes using an immersion blender (since food processor was busy). Used frozen peas and coconut milk that’d been refrigerated instead of coconut cream. All the spices can be purchased in small quantities at a spice shop. Ugly yes, but it’s also filling, flavorful and smells amazing.

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Friday

Balsamic Chicken Thighs and Asparagus. Go-to recipe. Super quick to throw together marinade.

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Saturday

Grilled chicken drumsticks (with either jerk or Mt. Elbert seasoning) with Sauteed Okra

Sprouts shopping list (weekly ad)

  • Chorizo (1 lb; whatever kind is cheapest; sometimes there’s a manager’s special that they need to get rid of)
  • Ground chicken (1 lb)
  • Chicken thighs (2 large packages; on sale $1.49/lb)
  • Chicken drumsticks (large package)
  • Romaine or green leafy lettuce (1 head)
  • Curly parsley (1 bunch)
  • Celery (1  head)
  • Cauliflower (1 head)
  • Spaghetti squash (1)
  • Asparagus (1 bunch)
  • Okra (1 lb)
  • Red bell pepper (1)
  • Avocado (1 or 2)
  • Tomato (2)
  • Mushrooms (2–8oz packages)
  • Tomato puree (need ½ cup; could use leftover tomatoes in fridge?)
  • Frozen green peas (1 bag; can get at Dollar Tree)
  • Coconut cream (1 can; if they have it at Sprouts;  if not, 1 can of coconut milk from Dollar Tree instead)
  • Gochujang (1 jar; Korean chili paste; available at Sprouts, most Walmarts & Target)

Need but have at home

Frank’s, pepper, olive oil, garlic, yellow onions, garlic powder, salt, organic mayo, eggs, fresh ginger, coriander powder, garam masala, paprika, turmeric, cumin, cayenne, cardamom, kasoori methi (dried fenugreek leaves), cilantro, balsamic vinegar, coconut aminos, carrots

shakshouka

Week starting July 18, 2016

Monday

Leftover Horseradish Crusted London Broil with Creamy Roasted Red Pepper Pasta

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Tuesday

Eggs Poached in a Spiced Tomato Sauce (Shakshouka). Used yellow bell pepper instead of red; four tomatoes instead of three. Very filling vegetarian dish.

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Wednesday

Greek Lemon Chicken with Paleo Tzatziki Sauce and Simple Cucumber Salad. Used Greek yogurt for tzatziki instead of coconut milk; and an entire cucumber instead of half; blended with immersion blender. Used 2 cucumbers instead of 1 1/2 for salad; added sliced red onion and tomato. Refreshing and light meal.

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Thursday-Saturday

Ardmore / Cupid University

Sprouts shopping list (weekly ad)

  • Hummus — SNACK
  • Chicken breasts (large package)
  • Green onions (1 bunch)
  • Cilantro (2 bunches)
  • Apples (8) — SNACK
  • Cucumber (1)
  • Tomatoes (4)
  • Serrano pepper (2)
  • Bell pepper (1)
  • Broccoli (bag of florets) — SNACK
  • Dill (one package)
  • Eggs (18)
  • Lemons (3)

Need but have at home

Honey, fresh ginger, sesame seeds, garlic, sesame oil, coconut aminos, salt, onion, cumin, paprika, chili powder, pepper, olive oil, coriander, dried oregano, dried parsley, cucumbers (2), coconut milk