Monday Morning Defrost the frozen spinach and ground chicken, if frozen.Soak french fries in whey and filtered water from 1 - 3 days prior to preparing Oven Fried Lacto-Fermented French Fries.Prepare the Blackberry Sage Breakfast Sausage and Sweet Potato Bites.
Afternoon Prepare the Asian Meatballs and Zoodles (Zucchini Noodles).Evening Defrost the ground chicken, if frozen.
Prepare the Greek Chicken Burgers (DF) and Roasted Portobello Mushroom "Buns".Night Defrost the shrimp, if frozen.
Tuesday Morning Defrost the Italian sausage, if frozen.Prepare the Savory Chicken Breakfast Sausage (Whole30) and Soft Scrambled Eggs.
Afternoon Prepare the Asian Veggie Stir-Fry and Shrimp and Seaweed Wraps (Paleo).Evening Defrost the ground bison, if frozen.
Prepare the Roasted Broccoli Rabe & Tomatoes and Sausage Zucchini Boats (DF).Night Defrost the ground pork and ground beef, if frozen.
Wednesday Morning Defrost the ground beef, if frozen.Prepare the Spicy Bison Sweet Potato Skillet .
Afternoon Defrost the beef chuck roast, if frozen.Prepare the Oven Fried Fermented French Fries (DF) and Worcestershire Sauce Hamburger Steak.
Evening Defrost the bacon, if frozen.Prepare the Mexi Salad with Fresh Guacamole.
Night Defrost the red snapper, if frozen.Start Slow Cooker Pot Roast.
Thursday Morning Prepare the Sweet Potato Hash with Bacon (DF).Afternoon Prepare the Creamy Dill Fish Packets with Broccolini (DF) and Herbed Cauliflower Mash (DF).Evening Defrost the ground pork, if frozen.
Prepare the Slow Cooker Pot Roast (Whole30).Night Defrost the ground chicken and bacon, if frozen.
Friday Morning Prepare the Summer Fruit Breakfast Skillet.Afternoon Prepare the Chicken Zucchini Fritters and Warm Chipotle Lime Sweet Potato Salad.Evening Prepare the Effortless Egg Rolls with Pickled Vegetables and Tom Ka Gai.Night Defrost the red snapper, if frozen.
Saturday Morning Prepare the Lamb Sausage and Spinach Scramble and Sweet Potato Home Fries.Afternoon Prepare the Caesar Salad (DF & GF) and White Fish Packets with Paper Thin Potatoes and Fresh Herbs (DF).
Shopping ListThis shopping list reflects the default portion size that you have set in your personal settings. You can also override portions on individual recipes.
A note about quality and sourcing: We highly recommend that all meat and dairy comes from healthy, pasture raised animals. Choose organic whenever possible,and any canned items should be BPA-free. Go to your shopping list in the website to see our recommended brands and online resources.
Ingredients1/2 bunch kale1 tablespoon extra virgin olive oil
How To Prepare1 Thoroughly wash kale. Remove and discard stems. Mince the kale.2 Steam in a saucepan with a small amount of filtered water until kale is tender and bright
green. Pour off any liquid, toss kale with olive oil and serve.
Ingredients1/8 cup coconut oil1 1/2 pounds whole chicken1/2 lemon1/2 bunch rosemary1/2 teaspoon coarse sea salt, plus more to taste ground black pepper, to taste
How To Prepare1 Preheat the oven to 375F and soften the coconut oil.2 Remove chicken from package, remove giblet bag from chicken cavity, rinse well, and pat
dry.3 Place chicken in a shallow baking dish with legs under.4 Slice lemon in half and shove the halves and half of the rosemary into the chicken cavity.5 Rub softened coconut oil over chicken skin.6 Chop the remaining rosemary. Sprinkle chicken generously with half of the sea salt, pepper
and rosemary.7 Bake for 30 minutes, then using tongs and/or potholders, gently flip the chicken so that the
legs are up.8 Sprinkle the flip side of the chicken with the rest of the rosemary and the remaining salt and
pepper, and bake for an additional 20 minutes per pound. The chicken is done when a meatthermometer inserted into the leg or inner thigh (avoiding the bone) reads 165F and the skinis nicely browned and crisp.
Sunday, 17th June 2018Garden Veggie Quiche (Paleo)
Batch: 1 (8 Servings)
Active Time: 30m
Total Time: 1h 0m
IngredientsFor the crust: 1 large sweet potatoFor the filling: 1 pound bacon2 small zucchinis1 cup cherry tomatoes4 green onions10 eggs1/4 cup filtered water1 teaspoon coarse sea salt, or to taste 1/4 teaspoon ground black pepper1/2 teaspoon paprika
How To Prepare1 For the crust: Preheat oven to 350F. Grate sweet potato.2 Layer the bottom and sides of a quiche pan or 8x8 inch baking dish with shredded sweet
potato.3 Bake the sweet potato-lined dish for 20 minutes while you prepare the other ingredients.4 For the filling: Cut bacon into slivers and fry in a pan. Remove with a slotted spoon. Pour off
all but 2 tablespoons bacon fat, filter through a mesh strainer and reserve for later use.5 Cut zucchinis in half, scoop out seeds and discard, then dice. Sauté zucchini in bacon fat
until they begin to soften.6 Slice the tomatoes thinly and remove seeds and juice. Dice green onions.7 When crust is done cooking, remove from oven. Using a spatula, press the crust back into
the sides (the sides tend to sink a bit when baking).8 In a large bowl, beat the eggs with the water, salt, pepper, and paprika.9 Distribute bacon, zucchini, tomato, and green onions evenly on top of the crust.
10 Gently pour beaten eggs evenly over top.11 Bake quiche for 30 minutes or until set.12 Serve immediately or warm later in the oven.
Note: Make this recipe ahead of time for quick grab-and-go breakfasts on busy mornings.
Ingredients1/4 cup red wine vinegar1 1/2 teaspoons Dijon mustard1/3 cup extra virgin olive oil1 teaspoon coarse sea salt, plus more to taste ground black pepper, to taste 2 eggs3 ounces green beans1 tomato2 ounces mixed greens1/3 cup Nicoise olives, or kalamata 1/2 pound ahi tuna
How To Prepare1 Bring a large pot of water to a boil. Add the eggs and cook for 10 minutes. With a slotted
spoon, remove the eggs from the pot and submerge in ice water to cool. When cool, peeland slice into quarters.
2 In a small bowl, whisk together red wine vinegar, Dijon mustard, and olive oil until wellcombined. Add salt and pepper to taste.
3 Trim the green beans.4 Salt the same water. Add the green beans and cook for 2 minutes. Lift out with tongs and
rinse with very cold water.5 Cut tomatoes into wedges.6 Toss mixed greens with half of dressing. Arrange greens on plates with green beans, eggs,
tomatoes and olives.7 Rub tuna steaks with olive oil and season with salt and pepper. Grill tuna over a hot barbecue
or pan sear over high heat for one minute on each side for rare (longer if you desire awell-cooked piece of tuna). Slice each piece of tuna into very thin slices. Arrange on top ofsalads and top with remaining dressing.
Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mustard that is compliant with your food restrictions.
Ingredients1 1/2 tablespoons olive oil1/2 onion1 stalk celery1 1/2 cloves garlic1/2 head cauliflower1 1/2 pints chicken stock1 1/2 zucchinis2 cucumbers1/2 bunch dill1/8 teaspoon nutmeg1/2 teaspoon coarse sea salt, plus more to taste chives, to garnish
How To Prepare1 In a heavy bottomed pot, melt coconut oil over medium high heat.2 Dice the onions and celery and mince the garlic. Rinse and break cauliflower into florets.3 Sauté onions, celery and garlic until fragrant.4 Add two thirds of the chicken stock and the cauliflower.5 Peel and slice the zucchini and cucumber into rounds. Remove the stems from the dill.6 When cauliflower is tender (approximately 10 minutes of cook time), add zucchini.7 When zucchini is tender (approximately 5 minutes of cook time), add spices, cucumber and
dill.8 Turn off stove heat.9 Use an immersion blender to process until smooth or a standing blender to process in
batches.10 Add as much or as little remaining chicken stock to bring the soup to your desired
consistency.11 Chill for at least 3 hours.12 Serve cool and garnish with fresh chives.
Monday, 18th June 2018Roasted Portobello Mushroom "Buns"
Cooked For: 2
Active Time: 5m
Total Time: 25m
Ingredients2 portobello mushroom capsextra virgin olive oilcoarse sea salt, to taste ground black pepper, to taste
How To Prepare1 Preheat oven to 450F.2 Wipe the caps clean with dry paper towels.3 Remove stems and brush gill side with olive oil, and sprinkle with salt and pepper.4 Place caps in a single layer, gill side up, on a baking sheet. Roast for 10 to 12 minutes.5 Remove from oven and use as buns for your favorite burgers.
Monday, 18th June 2018Blackberry Sage Breakfast Sausage
Cooked For: 2
Active Time: 10m
Total Time: 25m
Ingredients1/4 cup blackberries, fresh or frozen 1/2 pound ground pork1/4 teaspoon ground sage1/4 teaspoon dried thyme1/4 teaspoon garlic powder1/2 teaspoon sea salt1/8 teaspoon ground black pepper1 tablespoon coconut oil, as needed
How To Prepare1 Chop or halve blackberries.2 In a bowl, mix together pork and spices.3 If using frozen blackberries, add them and gently stir or mix by hand, then shape mixture into
golf ball sized patties. If using fresh blackberries, shape the patties first then gently press afew berries into each patty.
4 Heat coconut oil in a large skillet over medium heat. Working in batches if necessary, placepatties in pan, being careful not to crowd them. Cook 2-3 minutes per side or, until brownedand cooked through.
5 Store leftovers in a covered container in the fridge for up to 4 days, or freeze for longerstorage.
Note: Recipe contributed by Jessica & Stacie of TheRealFoodRDs.com - @therealfoodrds on Instagram
Ingredientscoconut oil, as needed 3/4 carrot1/3 bunch fresh parsley1/4 small yellow onion1/4 bunch scallion3/4 inch fresh ginger3/4 pound ground beef3/4 teaspoon coarse sea salt1 tablespoon coconut aminos1 tablespoon toasted sesame oil1 tablespoon arrowroot, or sweet potato flour -optional
How To Prepare1 Preheat oven to 410F. Grease a muffin tin with coconut oil. Finely chop carrots and parsley.
Dice onion and scallions. Peel and grate ginger.2 Combine all ingredients, and mix well.3 Use hands to form meatballs about 2 1/4 inches in diameter, using light pressure. Make sure
the veggies and meat hold together well. Place one meatball in each muffin cup.4 Bake for 15 minutes, then use a small spoon to carefully flip each meatball. Bake the second
side for an additional 10 minutes.5 To serve, drizzle noodles with the meat juice from the muffin pan.
Note: This recipe was contributed by ChihYu of IHeartUmami.com - @iheartumami.ny on Instagram.
How To Prepare1 Mince the garlic and chop the green onions.2 In a sauté pan heat coconut oil to medium heat. Add garlic and green onions and sauté for
about 2 minutes to release the flavors. Do not let the garlic brown. Remove from heat.3 Ring out liquid from frozen spinach and mince.4 In a mixing bowl, combine all remaining ingredients. Form into patties.5 Grill or sauté burgers on medium heat until cooked through (internal temperature should be a
minimum of 160 degrees). Serve topped with dairy-free tzatziki.
How To Prepare1 To make zucchini noodles, either purchase a julienne peeler or a spiral cutter, OR simply use
a sharp knife to cut the zucchini first lengthwise into strips, then slice those strips as finely aspossible into spaghetti-like pieces.
2 Sprinkle some sea salt over the zoodles and let them sit for 25 minutes in the sink to sweatout excess water. After the 25 minutes, rinse and pat them dry with a paper towel.
3 Use raw or cook in a large pan over medium heat for about 2 minutes, to allow the zoodles tosoften slightly. Remove from heat and serve.
Ingredients1 sweet potato1 tablespoon olive oil1 1/2 teaspoons dried oregano1/2 small white onion1/4 green bell pepper2 ounces pancetta1/2 teaspoon coconut oil1/4 teaspoon ground cumin1/4 teaspoon cayenne pepper1/4 teaspoon smoked paprikasea salt, to taste ground black pepper, to taste 1/2 egg1 tablespoon coconut oil
How To Prepare1 Preheat the oven to 400F.2 Peel the sweet potato and cut into chunks, toss in the olive oil and sprinkle with oregano.
Bake in the oven until tender, approx. 15 – 20 minutes depending on the thickness of yourchunks.
3 Finely chop onion and bell pepper.4 Fry off the pancetta in coconut oil until crispy, set aside and add the onion and pepper to the
pan, sauté for 2-3 minutes until softened.5 Mash the sweet potato in a large bowl, and combine with spices, onion, pepper, and
pancetta.6 Add the egg, season and mix thoroughly. Use your hands to squeeze and shape the mixture
into bites. Lay them out on a baking sheet lined with parchment paper.7 Bake for 10 minutes, melt coconut oil and drizzle a little coconut oil over the tots and bake for
a further 10 minutes before turning. Bake on the opposite side for a further 5-10 minutes, untilgolden and crispy.
Note: This recipe was contributed by Nicola Halloran of TheWonkySpatula.com - @thewonkyspatula on Instagram.
Ingredients4 eggs1/4 cup filtered water1/2 teaspoon coarse sea saltground black pepper, to taste 1 1/2 teaspoons coconut oil
How To Prepare1 Whisk eggs, water, salt and pepper in bowl until uniform.2 Heat oil in a skillet over medium heat until hot. Pour in the egg mixture.3 As eggs begin to set, gently pull the eggs across the pan with an inverted turner, forming
large soft curds.4 Remove from heat while eggs are still slightly runny as they will continue to cook in the pan
Tuesday, 19th June 2018Sausage Zucchini Boats (DF)
Cooked For: 2
Active Time: 45m
Total Time: 1h 10m
Ingredients1 medium tomato, (or sub one 14 ounce can for every2 fresh) 1 tablespoon extra virgin olive oil1/2 teaspoon coarse sea salt, plus more to taste ground black pepper, to taste 2 zucchinis, (about 6-8" long) 1/4 cup chicken stock1 1/2 teaspoons bacon fat, or olive oil 1/4 large onion1 clove garlic3/4 teaspoon paprika1/2 pinch cayenne pepper3/4 teaspoon dried oregano3/4 teaspoon dried thyme1/4 pound Italian sausage1 tablespoon fresh parsley
How To Prepare1 Preheat oven to 400F. If you are using canned tomatoes, skip to step 5. If you are using fresh
tomatoes:2 Place a pot of water on the stove and let it come to a rolling boil. Place a bowl of ice water
next to the stove so it is easily accessible.3 Using a sharp knife, slice a shallow X into the bottom of each tomato (opposite the stem
side). Gently place the tomatoes into the boiling water for 20-30 seconds, but no longer.4 Remove the tomatoes immediately from the boiling water using a slotted spoon and
submerge in ice bath. Now the skin should slide off fairly easily. Once, peeled, slice inquarters, remove seeds and juice, and then dice and set aside.
5 Place the tomatoes in a large bowl with olive oil, salt and pepper to taste. Stir to combine.6 Cut each zucchini in half lengthwise. Scoop out the inside of each zucchini, leaving about 1/4
inch of flesh in each one. If zucchinis will not stand up use a knife to shave off a bit of thebottom to make it even. Set zucchinis into baking dish; add chicken stock to the bottom.
7 In a large skillet over medium-high heat, melt bacon fat or olive oil until shimmering. Chop theonion and mince the garlic.
8 Add the onions and sauté until translucent. Add garlic, paprika, cayenne, oregano, andthyme. Sauté for another minute. Add the sausage and cook while breaking apart with awooden spoon until it is no longer pink, about 4 minutes. Remove from heat, combine withtomato mixture, and add salt and pepper to taste. Spoon the mixture into the zucchinis. Bakefor 25 minutes.
9 Chop parsley and set aside. Remove zucchini boats from oven and sprinkle each boat withthe parsley.
10 Allow the zucchinis to cool about 5 minutes before serving. Or freeze after adding parsley.11 To reheat, place frozen covered dish in a cold oven. Turn heat to 375F, and bake at until hot
How To Prepare1 Peel and devein shrimp. In a large sauté pan over medium heat, heat the olive oil. Mince
garlic and add to oil; sauté until it begins to soften.2 Add the shrimp and sauté for 6-8 minutes, until shrimp is opaque. Remove from pan.
Squeeze lemon over shrimp and season with salt.3 While the shrimp is cooking, slice the avocado, and grate the carrot.4 Assemble your roll by placing the nori sheet on your plate, adding shrimp, avocado, and
carrots.5 Garnish with salt and pepper, roll and enjoy!
Ingredients1/2 head broccoli1/2 bok choy1 carrot1/2 cup snap peas2 ounces mushrooms, shiitake or other 1 tablespoon toasted sesame oil1 teaspoon sea salt, plus more to taste 1/4 teaspoon ground black pepper, plus more to taste1 1/2 teaspoons sesame seeds
How To Prepare1 Coarsely chop broccoli florets and bok choy. Peel and slice carrots into very thin spears. Trim
edges of snap peas. Halve mushrooms or cut in thick slices.2 Heat oil in a large saucepan over high heat.3 Add carrots to the pan first. Sauté them, stirring occasionally, for 5 minutes.4 Next, add broccoli and continue to stir and cook for 3 minutes.5 Add the rest of the vegetables, and sauté 5-8 more minutes, stirring occasionally, until
vegetables are tender but not mushy.6 Season with salt, pepper, and sesame seeds and serve.
How To Prepare1 Heat oven to 400F.2 Cut the tough lower stems off the broccoli rabe and discard.3 Halve the cherry tomatoes.4 Spread the vegetables evenly on a large baking sheet lined with parchment paper.5 Drizzle with olive oil. Sprinkle the thyme, garlic powder, sea salt and pepper generously over
the vegetables.6 Bake for about 15-20 minutes or until broccoli rabe is tender.
How To Prepare1 In a large mixing bowl, combine ground chicken, salt, sage, parsley, garlic powder, onion
powder, black pepper, thyme, nutmeg, cloves, and red pepper flakes.2 Mix until all ingredients are well-incorporated.3 Form into patties.4 Melt coconut oil or bacon fat in a skillet over medium heat until shimmering.5 In small batches, cook until browned on both sides and cooked all the way through. Serve.
Wednesday, 20th June 2018Spicy Bison Sweet Potato Skillet
Cooked For: 2
Active Time: 55m
Total Time: 55m
Ingredients1 sweet potato1/2 yellow bell pepper1 large leek1 1/2 cups arugula1 clove garlic1 1/2 red chile peppers1/8 cup pepitas1 tablespoon coconut oil1/2 pound ground bison1/4 teaspoon ground cumin2 tablespoons chicken stocksea salt, to taste ground black pepper, to taste
How To Prepare1 Peel and cut sweet potatoes into 1/2 inch cubes. Dice bell pepper. Clean and slice leeks.
Roughly chop arugula. Mince garlic. Finely chop chile peppers.2 Place pepitas in a large cast-iron skillet and bring to medium heat. Toast, stirring constantly,
until seeds are brown and fragrant, about 10 minutes. Transfer to a bowl.3 Return skillet to the stove, add coconut oil, and turn heat to medium-high. Spread sweet
potatoes out in a single layer and let them cook, undisturbed, for 5 minutes. Stir and cook foran additional 5 minutes, until potatoes start to get tender.
4 Add bison, leeks, peppers, garlic, and cumin to the skillet. Cook until meat is no longer pinkand vegetables are tender, about 7-8 minutes.
5 Pour in chicken stock and add arugula. Cook until arugula is wilted, about 4-5 minutes.6 Season with salt and pepper, to taste. Sprinkle pepitas on top and serve.
Note: Recipe contributed by Brian of TheSophisticatedCaveman.com - @sophisticatedcaveman on Instagram
Wednesday, 20th June 2018Worcestershire Sauce Hamburger Steak
Cooked For: 2
Active Time: 30m
Total Time: 45m
IngredientsFor the patties: 1/2 small onion1 tablespoon gheesea salt, to taste ground black pepper, to taste 1/3 pound ground beef1/3 pound ground pork1/2 egg1/4 cup almond flour1/8 cup coconut milk1/4 teaspoon ground nutmegFor the sauce: 1/4 cup beef stock1 1/2 tablespoons tomato paste1 1/2 teaspoons aged balsamic vinegar1 tablespoon coconut aminos1/8 teaspoon onion powder1/8 teaspoon garlic powder1/8 teaspoon ground mustard1/8 teaspoon sea salt1/8 teaspoon ground cinnamon1/8 teaspoon ground black pepperFor serving: 1/4 cucumber, optional 1/8 bunch radish, optional
How To Prepare1 For the patties: Mince onion.2 Heat 1/2 of the ghee in a skillet over medium heat. Add onions, and saute until golden and
soft. Season with salt and pepper.3 In a large mixing bowl, combine ground beef and pork, sauteed onion, egg, almond flour,
coconut milk, and nutmeg. Season with salt and pepper, and use your hands to mix until wellcombined.
4 Split the mixture into even portions. Form each portion into a patty, then toss from one palmto the other several times, to enhance the texture and help the patty keep its shape duringcooking. Gently press the center with your finger to leave an indentation. Repeat withremaining patties.
5 Add remaining ghee to a large skillet over high heat. Once hot, lower heat to medium. Addpatties and sear the outside, about 2-3 minutes per side.
6 Reduce heat to medium-low, cover with a lid leaving a small opening for steam to escape,and continue to cook until the patties are completely cooked through. Remove patties and setaside to keep warm.
7 For the sauce: Meanwhile, combine all ingredients in a saucepan over medium-low heat.Bring to a simmer, stirring frequently. Let simmer for a couple of minutes, then remove fromheat and let cool slightly.
8 For serving: Slice cucumbers and radishes.9 Top patties with sauce, cucumbers, and radishes. Serve and enjoy!
Note: This recipe was contributed by ChihYu of IHeartUmami.com - @iheartumami.ny on Instagram.
Wednesday, 20th June 2018Mexi Salad with Fresh Guacamole
Cooked For: 2
Active Time: 30m
Total Time: 30m
IngredientsFor the guacamole: 1/8 bunch cilantro3/4 lime1 clove garlic1 1/2 avocados1/8 teaspoon ground cumin, to taste 1/8 teaspoon chili powder, to taste 1/8 teaspoon sea salt, plus more to taste ground black pepper, to taste For the salad: 3/4 pound ground beef6 ounces diced tomatoes1/3 teaspoon paprika1/8 teaspoon chili powder, plus more to taste 1/8 teaspoon cinnamon, plus more to taste 1/8 teaspoon ground cumin, plus more to taste 1/2 head romaine lettuce1/2 yellow bell pepper1/2 green bell pepper1/2 red bell pepper6 ounces salsa
How To Prepare1 For the guacamole: Chop cilantro. Juice lime. Mince garlic. Pit and mash the avocado in a
glass or ceramic bowl to desired consistency. Pour the lime juice over the avocado rightaway to prevent browning. Use a wooden spoon to stir in garlic, cilantro, and spices.
2 Place guacamole in fridge to chill while making salad.3 For the salad: Start to brown the ground beef. Add tomatoes and spices and simmer until it’s
no longer pink.4 Meanwhile, chop romaine lettuce and dice peppers.5 Drop a pile of chopped romaine on a plate, top with ground beef, sprinkle with diced pepper
and cover with fresh salsa. Spoon a hearty helping of guacamole on the side.
Wednesday, 20th June 2018Oven Fried Fermented French Fries (DF)
Cooked For: 2
Active Time: 25m
Total Time: 23h 59m
Ingredients1 1/2 pounds potatoes1/3 cup sauerkraut juice, from traditionally fermentedkraut filtered water, to cover potatoes 2 tablespoons duck fat, or lard tallow avocado orcoconut oil 1/8 teaspoon paprika1 1/2 teaspoons coarse sea salt, plus more to taste 1/4 teaspoon ground black pepper, plus more to tasteketchup
How To Prepare1 This method, though it takes a bit more planning ahead, will make the most delicious fries
that are crispy on the outside and soft in the middle. Soaking in a culturing medium helps tobreak down some of the starches and is said to reduce the acrylamide (a toxin formed whenstarches are fried). Fried in tallow or another healthy fat, these fries aren't the junk food of thegolden arches. Oh, and did I mention they're delicious?
2 If you’re short on time or forgot to plan ahead, simply skip steps 3-7 and 9 to makeconventional oven fries instead.
3 Wash potatoes but don’t peel them. Cut them into french fries, 1/4 inch or smaller. Amandoline works well for this purpose, or cut by hand.
4 Place in a large bowl, ideally with steep sides.5 Add the sauerkraut juice, and then fill with filtered water making sure to submerge potatoes
completely.6 Cover with a clean kitchen towel and set in a warm spot in the kitchen.7 Allow to ferment for 1-3 days.8 When fermentation is done, cut off any bits of potatoes that have turned brown from sticking
out of the liquid.9 Preheat the oven to 425F and line two baking sheets with parchment paper.
10 Remove potatoes from the brine, drain well, and pat dry.11 Replace potatoes in the bowl and toss with melted fat, paprika, salt and pepper.12 Lay seasoned fries in single layer on the parchment paper.13 Bake at 425F for 35-45 minutes, turning occasionally so fries cook evenly.14 Served with cultured ketchup and any other leftover sauce.
Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use ketchup that is compliant with your food restrictions.
Thursday, 21st June 2018Sweet Potato Hash with Bacon (DF)
Cooked For: 2
Active Time: 40m
Total Time: 40m
Ingredients1 1/2 slices bacon1/2 large sweet potato1/2 small onion1/4 red bell pepper1/8 pound mushroom1 clove garlic1 cup spinach, or kale 1/8 teaspoon sea salt1/8 teaspoon ground black pepper
How To Prepare1 Place bacon in a single layer in a heavy bottomed pan, and turn heat to medium-high. Fry
bacon to desired doneness.2 While the bacon cooks, dice sweet potato, onion, bell pepper, and mushrooms. Mince garlic.
Chop spinach.3 Remove bacon from the pan and set aside to cool. Pour half of the bacon fat out of the pan
and set aside.4 Return the pan with the remaining bacon fat to the stove over medium heat. Add sweet
potatoes and sauté for about 12-15 minutes, or until cooked through.5 Once bacon is cool enough to handle, dice into bite-sized pieces.6 Add the remaining bacon fat and the bell pepper, garlic, and mushrooms to the pan. Saute
for an additional 3-4 minutes.7 Add spinach, bacon, salt, and pepper and saute until greens are wilted.
Note: This recipe was contributed by Jessica & Stacie of therealfoodrds.com - @therealfoodrds on Instagram.
Thursday, 21st June 2018Creamy Dill Fish Packets with Broccolini (DF)
Cooked For: 2
Active Time: 15m
Total Time: 25m
Ingredients1 clove garlic1/2 bunch broccolini1/2 lemon2 tablespoons fresh dill, plus more for garnish 3/4 pound red snapper, or other light white fish 1/8 cup mayonnaisecoarse sea salt, to season fish ground black pepper, to season fish
How To Prepare1 Preheat the oven to 400F.2 Mince the garlic and quarter the broccolini lengthwise. Juice the lemon. Chop dill. Cut fish into
individual portions.3 In a small bowl, combine the mayo, lemon juice, dill and garlic.4 Cut large squares of parchment paper for each serving. Place broccolini in the center of each
square and top with a piece of fish. Sprinkle fish generously with salt and pepper.5 Top each packet with dollop of the dill sauce and spread evenly with the back of a spoon.6 Fold up parchment paper to make a sealed parcel: With the square sheet in front of you,
bring the top and bottom edges together and fold over several times. Then fold eachremaining side up to make a neat, tight packet.
7 Bake for 20 minutes. Use a pair of kitchen scissors to cut open the packets, taking care toavoid burns from escaping steam.
8 Garnish with a pinch of fresh dill and serve immediately.
Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mayonnaise that is compliant with your food restrictions.
Thursday, 21st June 2018Slow Cooker Pot Roast (Whole30)
Cooked For: 2
Active Time: 10m
Total Time: 10h 10m
Ingredients2 1/2 pounds beef chuck roast1 1/2 teaspoons coarse sea salt, plus more to taste 1/4 teaspoon ground black pepper, plus more to taste1 1/2 onions2 cloves garlic1 1/4 cups beef stock1 bay leaf1/2 teaspoon dried thyme1 tablespoon tomato paste1 pound spring carrots1 pound baby potato1/2 pound asparagus1 1/2 teaspoons arrowroot1 tablespoon filtered water
How To Prepare1 Sprinkle roast all over with salt and pepper. Place in pan, and brown on all sides, about 10
minutes.2 Cut onions into large wedges. Chop garlic.3 Place roast, fat side down, in the slow cooker. Add stock, onions, garlic, bay leaves, and
thyme. Stir in tomato paste.4 Wash and leave spring carrots and baby potatoes whole, or if using regular carrots and
potatoes, chop into 1 ½ inch chunks. Wash and break off the woody ends of the asparagus.5 Add carrots and potatoes, and cook on low for 8-10 hours.6 1 hour before serving, add the asparagus and cook until bright green and tender but still
slightly crisp.7 Transfer the roast and veggies to a platter.8 Mix the arrowroot powder with the filtered water to form a slurry and over medium heat,
slowly pour the arrowroot/water mixture into the broth while whisking until a nice sauceresults. Season with additional salt and pepper to your taste.
9 Cut the roast into thick slices, and serve with the vegetables and sauce on the side.
Thursday, 21st June 2018Herbed Cauliflower Mash (DF)
Cooked For: 2
Active Time: 30m
Total Time: 30m
Ingredients1/2 head cauliflower1 tablespoon extra virgin olive oil1 1/2 cloves garlic1/4 onion1 1/2 teaspoons fresh thyme1 1/2 teaspoons fresh rosemary1/2 teaspoon ground black pepper1/2 teaspoon coarse sea salt
How To Prepare1 Wash cauliflower and cut into florets.2 Steam cauliflower in a large pot until soft (about 15 minutes).3 Heat half the olive oil in a nonstick frying pan over medium heat.4 Mince the garlic. Chop the onion, thyme and rosemary.5 Sauté onion, garlic, and herbs until onion is translucent.6 Season with salt and pepper to taste.7 Place steamed cauliflower into a high-speed blender or food processor.8 Add the sautéed onion, garlic, and herbs, along with the remaining olive oil.9 Process until smooth.
How To Prepare1 Dice peaches, removing the pits. Chop parsley.2 Heat ghee in a skillet over low heat. Add pork and all spices and cook, breaking meat into
small pieces, until fully cooked through, about 15 minutes.3 Turn off heat and stir in spinach. Allow it to wilt.4 Serve pork and spinach on a platter with the peaches and blueberries. Garnish with fresh
Ingredients1 zucchini1/3 bunch cilantro1 pound ground chicken1 tablespoon garlic powder1 tablespoon onion powdersea salt, to taste ground black pepper, to taste 1 teaspoon ground cumin1 tablespoon avocado oil, or oil of your choice
How To Prepare1 Spiralize or shred zucchini. Chop cilantro.2 Mix all ingredients, except oil, well. It will be moist, not to worry!3 Add avocado oil to your pan. Scoop about 1 1/2 inch sized balls to the pan, (I used a small
scooper) and cook about 3-4 minutes on medium heat. Turn and press down cooking theother side.
4 Enjoy!
Note: This recipe was contributed by Annabelle - @epicureannie on Instagram.
Friday, 22nd June 2018Effortless Egg Rolls with Pickled Vegetables
Cooked For: 2
Active Time: 25m
Total Time: 25m
Ingredients2 scallions8 eggs2 teaspoons bacon fat, or coconut oil for frying 4 nori sheets1/2 cup sauerkraut2 tablespoons salmon roe, for garnish (optional)
How To Prepare1 Dice scallion.2 Working with two eggs at a time, beat eggs and some of the diced scallion in a bowl. Heat a
skillet over medium heat. Heat the part of the fat in the pan, then pour the egg in the pan.Cook until just set. When done, place on a sheet of nori. In the center of the egg, place 2tablespoon sauerkraut and lay it lengthwise. Roll the seaweed and eggs up, including thesauerkraut. Repeat with remaining eggs and nori sheets.
3 Garnish with fish roe, if desired.
Note: This recipe was contributed by Diana Rodgers, RD of SustainabledDish.com- @sustainabledish on Instagram. Photo credit: Paleo Lunches and Breakfasts on the Go by Diana Rodgers, RD
Ingredients1 inch fresh ginger1/2 yellow onion1 tablespoon cilantro1 1/2 carrots1 green onion1/2 lime13 1/2 ounces coconut milk1 cup filtered water1/2 teaspoon fish sauce1/2 cup mushroom1/8 teaspoon ground turmeric
How To Prepare1 Mince ginger. Chop onion and cilantro. Slice carrots and green onions. Juice lime.2 In a pan bring coconut milk, water, and fish sauce to a boil. Turn temperature down, add
carrots and let simmer until carrots soften.3 Add ginger, yellow onion, mushroom, lime juice, and turmeric and simmer for a few more
minutes.4 Top with green onions and cilantro and serve.
Note: This recipe was contributed by Tiffany Brande of WholeFork.com - @wholefork on Instagram.
Friday, 22nd June 2018Warm Chipotle Lime Sweet Potato Salad
Cooked For: 2
Active Time: 35m
Total Time: 35m
Ingredients2 slices bacon1 sweet potato1/4 red onion1/2 small bell pepper2 cloves garlic1 tablespoon coconut oil1 cup kale1/4 limesea salt, to taste ground black pepper, to taste 1/4 cup mayonnaise1/4 teaspoon chipotle powder
How To Prepare1 Cook bacon. Chop and set aside. Peel and cube sweet potatoes. Slice onion and dice bell
pepper.2 Mince garlic. Roughly chop kale. Juice lime.3 Add 2/3 of the coconut oil to large skillet on medium high heat.4 Once oil is hot, add cubed sweet potatoes. Dash with a little sea salt and black pepper.5 Sauté for about 10-12 minutes stirring throughout. Sweet potatoes should be cooked through.6 While potatoes are cooking, mix together lime juice, mayo, and chipotle powder.7 Then add the remaining oil, diced pepper, sliced onion, and garlic to potatoes. Sauté for
another 10 minutes.8 Add kale and chopped bacon and sauté for 2-3 minutes longer until kale is slightly wilted.9 Transfer to a bowl (or leave in skillet) and gently stir in chipotle lime mayo.
10 Garnish with fresh parsley and green onions, if desired. Serve warm.
Note: This recipe was contributed by Jessica & Stacie of TheRealFoodRDs.com - @therealfoodrds on Instagram.
Saturday, 23rd June 2018Lamb Sausage and Spinach Scramble
Cooked For: 2
Active Time: 35m
Total Time: 35m
Ingredients1/2 pound lamb sausage1 shallot1/2 cup sun-dried tomatoes1 tablespoon fresh parsley1 tablespoon chives6 eggs1 tablespoon ghee2 cups baby spinachsea salt, to taste ground black pepper, to taste
How To Prepare1 Remove casing from sausage. Mince shallots. Chop sun-dried tomatoes. Roughly chop
parsley and chives. Beat the eggs.2 Melt ghee in cast-iron skillet over high heat. Add lamb and cook until it has browned and is no
longer pink.3 Add shallot and and tomatoes and continue cooking until shallot is translucent, about 3-4
minutes.4 Toss spinach into the skillet and cook until just wilted.5 Reduce heat to medium low. Pour in eggs, parsley, and chives and cook until eggs are firm,
folding occasionally.6 Season with salt and pepper, to taste, and enjoy!
Note: This recipe was contributed by Brian of TheSophisticatedCaveman.com - @sophisticatedcaveman on Instagram.
Saturday, 23rd June 2018White Fish Packets with Paper Thin Potatoes and Fresh Herbs (DF)
Cooked For: 2
Active Time: 10m
Total Time: 45m
Ingredients4 small red potatoes3/4 pound red snapper, or other light white fish coarse sea salt, for seasoning ground black pepper, for seasoning 1/2 lemon, juiced 2 tablespoons chopped fresh herbs, (dill parsleycilantro basil or whatever you have handy) plus morefor garnish 1 clove garlic1/8 cup mayonnaiseparchment paper
How To Prepare1 Preheat oven to 400F.2 Cut fish into individual serving portions. Cut large squares of parchment paper for each
serving of fish.3 Using a mandoline, the thinnest blade on your food processor, or just a very sharp knife, slice
the potatoes paper thin. Divide potatoes evenly and place at the center of each square. Topwith a piece of fish and sprinkle generously with salt and pepper.
4 Juice the lemon and chop the fresh herbs. Mince the garlic into a small bowl. Add mayo,lemon juice, and herbs and combine well to make an herb sauce.
5 Top each packet with a dollop of the herb sauce and spread evenly with the back of a spoon.6 Fold up parchment paper to make a sealed parcel: With the square sheet in front of you,
bring the top and bottom edges together and fold over several times. Then fold eachremaining side up to make a neat, tight packet.
7 Bake for 35 minutes. Use a pair of kitchen scissors to cut open the packets, taking care toavoid burns from escaping steam.
8 Serve immediately.
Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mayonnaise that is compliant with your food restrictions.
IngredientsFor the dressing: 1 egg2 cloves garlic1/2 lemon1/3 cup refined coconut oil1/2 teaspoon whole grain mustard1/8 teaspoon coarse sea salt2 tablespoons extra virgin olive oil8 anchovy filletsFor the salad: 1/2 head romaine lettuce1/2 teaspoon ground black pepper, to taste
How To Prepare1 For the dressing: Allow eggs to come to room temperature. You can speed up the process by
placing them in a small bowl of tepid water.2 Crush the garlic. Juice the lemon. Melt the coconut oil so that it is liquid, but not hot. Separate
1/2 of the eggs, setting the white aside for another use.3 In your food processor with s-blade attached, blend the egg/egg yolk, mustard, salt, garlic,
and lemon juice until well combined.4 Using the drizzle feature or pouring very slowing, add the olive and coconut oils drop by drop.
You are making mayonnaise, and it will begin to emulsify into a thick sauce. If it doesn’t, don’tworry. It will still taste great.
5 When desired consistency is reached, add anchovy fillets and blend until smooth.6 For the salad: Rinse lettuce well, and tear into bite-sized pieces.7 Toss lettuce with dressing, to taste. Refrigerate any extra dressing for another use. Top with
pepper. to taste. Enjoy!
Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mustard that is compliant with your food restrictions. The original recipe is written for 4 servings. We suggest adjusting serving sizes for thisrecipe to an even number to prevent having a partial egg measurement in your dressing ingredients. Store any extra dressing in an airtight container in the refrigerator for another use.
Ingredients1 1/2 white sweet potatoes1 tablespoon coconut oil1 tablespoon seasoning of choice
How To Prepare1 Peel sweet potato, and dice into 1/2 inch cubes.2 Heat a cast iron skillet over medium heat, and add the coconut oil, allowing it to coat the
bottom of the entire pan.3 Add the sweet potato to the pan, and toss to evenly coat with the coconut oil.4 Cook for about 15 minutes, gradually reducing the temperature to medium low as the sweet
potato begins to get golden brown.5 Season with the seasoning of your choice, and allow to cook for a few more minutes. This will
maximize the flavor without burning the spices.
Note: This recipe was contributed by http://www.primalpalate.com/.
Ingredientsbones skin and giblets from 1 roast chicken1 1/2 teaspoons apple cider vinegar1 quart filtered water, more or less depending on thesize of your crock pot
How To Prepare1 Place the frame of the chicken (the bones, skin, and cartilaginous bits) into a crock pot or pot.2 Cover the bones with water, adding a tablespoon of apple cider vinegar per chicken frame.3 Cover and cook on low for a minimum of 6 hours up to 24 hours or until the bones crumble
when pinched.4 Carefully strain the broth through a fine metal sieve and discard the bones.5 Use the broth immediately, store in the fridge for about a week or freeze for future use in ice
Ingredients4 pounds beef bones, including some knuckle orneck bones 1/2 head garlic, optional 1 tablespoon apple cider vinegar1 1/2 bay leaves, optional
How To Prepare1 Rinse and clean the bones with water. Pat dry. Slice the garlic head in half.2 Roast the bones with the garlic at 400F for 45 minutes to an hour, turning once, until they are
well-browned. This ensures a good flavor in your resulting stock.3 Add the bones, garlic, and the pan scrapings to a big pot, cover with filtered water and bring
to a boil. (You can also use a slow cooker if you have an extra one to spare.)4 Once boiling, add the vinegar, bay leaves, and garlic.5 Turn down the heat and simmer, covered, for several hours and ideally up to 24 hours.6 Throughout the simmering process, skim off any scum and add water as needed to keep
bones covered.7 When the stock is finished simmering, allow to cool, and filter through a fine mesh strainer.
Refrigerate until chilled. Once chilled, the stock should set like gelatin, and the fat should riseto the top.
8 If the stock has not set, it may be because you did not use many bones from the joints or itmay simply mean that you used an excess of water. You can choose to use stock as is, orreduce it by 1/4-1/2 by simmering gently on the stove.
9 Scoop out the gelled stock and reheat to serve straight or to use for a recipe. Store extras inthe fridge for a week or so, or freeze in PVC free plastic freezer bags, mason jars, or ice cubetrays.
