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Episode 25 - Text Plan
Already a week into December! 2016 is almost over...where are you on your new year resolutions? Maybe you've decided to try them again for 2017? That's fine! Decide what your goals are and pursue them!


This week I didn't have time to really edit things so I just did a quick facebook livestream (which I then just put right on youtube without editing other than trimming the front and back). Learn how to quickly get all of the arils out of a pomegranate and also how to cut up a pineapple without wasting very much of it. 


If you haven't "Liked" my facebook page, here's the video there...please like the page while you're there! https://www.facebook.com/PrimalMealPlan/videos/1806278896312718/


If you prefer youtube: https://youtu.be/P5KzZBsFPMo




**This week the Beef Vindaloo needs some marination time, so plan ahead!**

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Grocery List


Baking Goods


☐ 1/4 cup Almond flour  

☐ 2 tsp cocoa powder


Beverages


☐ 3/4 cup strong brewed coffee, preferably cold brewed


Canned and Jar Goods


☐ 1 cup Beef stock  

☐ 1/2 cup Coconut milk  

☐ 6 oz Tomato paste  

☐ 5 cups Vegetable stock


Dairy


☐ 1 Egg


Meat


☐ 1 lb beef flank steak  

☐ 1 beef roast (I used a 2.5 lb eye of round roast, which is on the lean side. Brisket would work great, or chuck roast if you like a fattier cut)  

☐ 1 1/2 lbs Beef stew meat (cut into 1 1/2 inch pieces)


Oils and Dressings


☐ 7 tbs olive oil  

☐ 2 tbsp Extra virgin olive oil  

☐ 6 1/3 tbsps red wine vinegar


Produce


☐ 1 cup Baby spinach (finely chopped)  

☐ 1 large red bell pepper, diced  

☐ 1 Red bell pepper (finely chopped)  

☐ 1 Carrot (peeled and grated)  

☐ 2 lbs Carrots (peeled and roughly chopped)  

☐ 1/4 cup cilantro, chopped  

☐ 3 cloves garlic (minced)  

☐ 9 garlic cloves  

☐ juice of 1 lime  

☐ 2 1/2 onions  

☐ 1/2 red onion, diced  

☐ 1/2 White onion (large , roughly chopped)   

☐ Half a large red onion, thickly sliced   

☐ 1 tbsp Parsley (freshly chopped)  

☐ 1 Parsnip (peeled and grated)  

☐ 4 slices fresh pineapple (canned in juice may be used)  

☐ 1/2 lb Sweet potatoes (cut into 1 inch cubes)  

☐ 1 Large tomato (diced)


Sauces and Condiments


☐ 1 Tbs balsamic vinegar


Spices and Seasonings


☐ 3 Tbs ancho chile powder  

☐ 1 Bay leaf  

☐ 1 tsp Cayenne pepper  

☐ 1 1/2 tsps chipotle powder  

☐ 5/8 tsp cinnamon  

☐ 1/2 tsp coriander  

☐ 1 1/2 tsps cumin  

☐ 1 tsp Curry powder  

☐ 1 tbsp ginger  

☐ 1/2 tsp Ground mustard  

☐ 1 tsp oregano   

☐ 1 tsp Paprika  

☐ 1 tsp Thyme  

☐ 1 tsp Turmeric  


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Coffee Braised Chile Beef (Slow Cooker)


Uncategorized


Makes Serves 6-8 Source Blog.stuffimakemyhusband.com


Ingredients


1 beef roast (I used a 2.5 lb eye of round roast, which is on the lean side. Brisket would work great, or chuck roast if you like a fattier cut)  

4 garlic cloves, minced or pressed  

2 tsp cocoa powder  

3 Tbs ancho chile powder  

1 tsp oregano  

1/8 tsp cinnamon  

1 tsp cumin  

1/2 tsp chipotle powder (optional; if you like spicy food)  

1/2 tsp salt, or to taste  

3/4 cup strong brewed coffee, preferably cold brewed  

1 Tbs balsamic vinegar  

Half a large red onion, thickly sliced

Directions


Combine all ingredients except for the beef, coffee, onion, and vinegar. Add enough water to form a loose paste. Rub the beef with the spice paste on all sides.


Spread the onion in the bottom of your slow cooker. Place the beef roast on top. Stir the vinegar into the coffee and pour it over the roast.


Cook for 6-8 hours on low or until very tender.


Simpler variation: Use a pre-made spice mix such as VSpicery Cocoa Loco or Penzeys Chili 9000 instead of the spice mix. Just season the roast liberally and braise in the coffee-vinegar mixture.




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Curried Carrot Soup


Uncategorized


Makes 4 Source Ultimatepaleoguide.com


Ingredients


2 lbs Carrots (peeled and roughly chopped)  

2 tbsp Extra virgin olive oil  

1/2 White onion (large , roughly chopped)  

1 tsp Curry powder  

3 cloves garlic (minced)  

5 cups Vegetable stock  

1/2 cup Coconut milk  

Salt and pepper (to taste)

Directions


Heat the olive oil in a large saucepan over medium heat.


Add the onion, curry powder, and a pinch of salt.


Sauté for 4-5 minutes.


Add the garlic and cook for one minute more.


Add the carrots and stock into the pot.


Bring to a boil, and then reduce the heat to simmer.


Simmer, covered, for 18-20 minutes until the carrots are tender.


Remove from heat.


Use an immersion blender to purée the ingredients in the pot until smooth.


Alternatively, transfer to a blender in batches to purée.


Return the puréed soup to the stove over medium heat and stir in the coconut milk, cooking for 3-4 minutes more.


Adjust salt and pepper to taste. Serve warm.




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Beef Vindaloo


Uncategorized


Makes 2 Source Ultimatepaleoguide.com


Ingredients


For Beef:  

1 1/2 lbs Beef stew meat (cut into 1 1/2 inch pieces)  

1/3 cup Red wine vinegar   

2 tbsp olive oil   

1 tsp Sea salt  


For Vindaloo  

2 tbsp olive oil (divided)  

1 Onion (finely sliced)  

1/2 Onion (chopped)  

4 Garlic cloves (minced)  

1 tbsp Ground ginger  

1/2 tsp Ground mustard  

1/2 tsp Ground cumin  

1 tsp Turmeric  

1 tsp Cayenne pepper  

1/2 tsp Ground coriander  

1 tsp Paprika  

1/2 tsp Ground cinnamon  

6 oz Tomato paste  

1 cup Beef stock  

1 Large tomato (diced)  

1 tbsp Red wine vinegar  

1 Bay leaf  

1/2 lb Sweet potatoes (cut into 1 inch cubes)  

Sea salt (to taste)  

Black pepper (to taste)  

Directions


Marinate the beef: In a large bowl, whisk together 1/3 cup red wine vinegar, 2 tbsp olive oil, and 1 tsp sea salt. Add the beef chunks and toss to coat. Cover with plastic wrap and place in the refrigerator overnight to marinate (or at least 8 hours).


Preheat the oven to 350 degrees F.


Add the 1/2 chopped onion, 4 garlic cloves, ground ginger, ground mustard, ground cumin, turmeric, cayenne pepper, ground coriander, paprika, and ground cinnamon to a food processor. Blend until it forms a paste. Set aside.


Heat 1 tbsp of olive oil in an oven safe skillet over medium high heat. Drain the marinade from the beef. Add the beef to the pan in two batches and brown, about 3 to 4 minutes per side. Remove from the pan and set aside.


Reduce the heat to medium. Add the onions and cook until they become translucent, about 5 to 7 minutes.


Add the spice paste and cook, stirring constantly, for 1 to 2 minutes, until the spices become fragrant. Add the tomato paste and cook for an additional 2 minutes, stirring constantly.


Add the beef stock and stir well to combine all the ingredients.


Add the beef back to the pan. Add the tomatoes, red wine vinegar, bay leaf, and sweet potatoes. Transfer the entire pan to the oven and bake for 60 minutes.


After 60 minutes, remove from the oven. Season with salt and pepper to taste.


Serve and enjoy!




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Grilled Flank Steak with Pineapple Salsa


Beef


Source Paleoplan.com


Ingredients


1 lb beef flank steak  

1 Tbs olive oil  

1 tsp chipotle powder  

4 slices fresh pineapple (canned in juice may be used)  

1 large red bell pepper, diced  

1/2 red onion, diced  

1/4 cup cilantro, chopped  

juice of 1 lime  

Directions


Prepare the grill, or turn the broiler on high.


Mix oil and chipotle powder together in a small dish.


Brush onto both sides of the steak.


Grill for around 5 minutes on one side, and 3 more minutes on the other. Or, broil 3 minutes on one side, and 2 minutes on the other.


Remove to a plate, cover and let rest for 10 minutes.


Grill the pineapple rings for 2-3 minutes per side (or broil for 45 seconds to 1 minute per side).


Cut the pineapple into small chunks and place in a medium bowl.


Add red bell pepper, red onion, cilantro and lime juice and mix together.


Slice the steak thinly, and serve with pineapple salsa.




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Paleo Crispy Vegetable Cakes


Uncategorized


Cook 30 min Makes 4 Source Ultimatepaleoguide.com


Ingredients


1/4 cup Almond flour  

1 cup Baby spinach (finely chopped)  

1 tbsp Parsley (freshly chopped)  

2 tbsp olive oil  

1 tsp Thyme  

1 Parsnip (peeled and grated)  

1 Carrot (peeled and grated)  

1 Onion (diced)  

1 Garlic clove (minced)  

1 Red bell pepper (finely chopped)  

1 Egg  

Sea salt and fresh ground pepper (to taste)  

Directions


Combine all of the vegetables in a bowl with the herbs, egg, and almond flour. Season with salt and pepper and mix well. Form into 4 patties.


Heat the oil in a heavy skillet. Add the vegetable cakes and cook until golden brown on both sides. Serve immediately.