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Meal plan for week of 18FEB
Hey everybody!


I hope you're all doing well this week! I'm slightly less of a wreck, though I can't be too proud about that since this is still almost 2 days late! I hope you can forgive me; I was up for 36 straight hours the last two days trying to get caught up before a big lab I'm running next week for work. 


Before I talk about this week's food, let me take a moment to give my enormous thanks to Misty, who generously joined Stacia, Emmett, Joe, and Neal in supporting me over at patreon.com/primalmealplan! If you feel that this plan is worth even just a dollar per plan, please join them! In not too long, we're going to have 4 people eating the normal meals, so every dollar helps to pay for just a bit of our weekly grocery bill! 


I am going to always keep open the survey at https://goo.gl/forms/6ah5TJ5PX5dCnzgw1 so you can help me make sure the weekly plan is serving your needs as a whole. If you think I program too few items, too many items, too much pork, to little fish, things that take too long, things that aren't fancy enough....anything at all, please take the survey and let me know so!


I've actually updated the survey slightly; I noticed I had a typo where I asked twice about main dishes, where one of them was supposed to be a side dish question. I also added a question about the possibility of doing more videos again. If you've already answered, you can go back and edit your response to answer that one, too!


Also, ironically the week after I said I don't usually follow the full plan myself....I followed the full plan. How about that corn bread, guys? I'm not going to make it too often, but for how easy it was, it was pretty darn tasty! One of the things I do kind of miss about bread/rolls is having a piece with my dinner to soak up the extra sauce and juices. Maybe when I'm making a dish for the week that has a particularly good sauce, I'll bake a pan of that "corn"bread. 


The Chinese poached chicken was decent, though I was kind of disappointed with the amount of flavor the chicken picked up. The broth smelled and tasted fantastic, but I really thought the chicken would have had more of the flavor cooked in. 


Which recipe did you like the best?


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Butter chicken: My wife says she doesn't like Indian food, but she loved this. If you don't have a pressure cooker, don't worry; this should be just fine in a slow cooker on low for 6-8 hours or high for 4-6


Basil Bisque: Wife found this online and told me to make it, so I'm making it. I don't see how it could be bad! As always, I'll remind everyone that when buying Leeks, buy ones with lots of white and light green, as you don't eat the dark green parts. Also make sure you wash them really well after slicing them, because a lot of dirt gets in between the layers. 


Spinach Shakshuka: I think I've put this on the list before...I know I've put in the regular one that is kind of spicy with lots of tomato, but this is a green one. It calls for a special kind of spinach, but as always, use what you have if you can't find whatever specialty ingredient it might call for. 


Pork loin: if you don't eat pork, this is fine with chicken! I've been asked to try to include more "easy" and "fast" recipes. This does bake a while, but there aren't many things faster than tossing two ingredients together to make a sauce and baking something!


Ginger carrots: a pretty quick and easy (and tasty!) side dish. 


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Grocery List


Canned and Jar Goods


☐ ⅓ cup full-fat coconut milk  

☐ 1 14- ounce can diced tomatoes  

☐ 1 28-ounce can diced tomatoes  


Dairy


☐ 4 ounces butter cut into cubes (use coconut oil if dairy free)  

☐ 4 large eggs  

☐ 1/2 cup crumbled feta (2 ounces)  

☐ 4 ounces heavy cream (use full-fat coconut milk if dairy free)  


Frozen Foods


☐ 1 pound boneless skinless chicken thighs (or use breast, bone-in, or whatever works for you. If frozen, add 1-2 minutes to total time)


International Cuisine


☐ 2 teaspoon garam masala


Meat


☐ 1 pound ground beef  

☐ 1 pork loin  


Miscellaneous


☐ 3 tbsp Coconut aminos (or soy sauce)  

☐ 4 ounces Malabar spinach (see Note), large-leaf spinach or Swiss chard, ribs and leaves coarsely chopped (about 8 cups)  


Oils and Dressings


☐ 3 tablespoons extra-virgin olive oil  

☐ 1 tablespoon olive oil  

☐ 1/4 cup olive oil  

☐ 1/2 c rice vinegar  


Produce  


☐ ⅓ cup fresh chopped basil  

☐ 1 lb Carrots  

☐ 1 cup cilantro, plus sprigs for garnish  

☐ 1/4-1/2 cup chopped cilantro  

☐ 5-6 cloves garlic  

☐ 2 garlic cloves, minced  

☐ 1 inch fresh ginger (grated)  

☐ 1-2 teaspoons minced ginger  

☐ 1 jalapeño, stemmed and cut into thirds  

☐ 1 leek stalk, sliced thinly  

☐ 1 small onion, minced  

☐ ½ teaspoon pepper  

☐ 1 pound tomatillos, husks removed, halved  


Sauces and Condiments


☐ 1/4 cup Honey  

☐ 2 tbs honey  


Spices and Seasonings


☐ 1/2 teaspoons cayenne pepper  

☐ 2 teaspoons garlic powder  

☐ 1 teaspoon ground cumin  

☐ 1/2 teaspoon each ground cumin, coriander, caraway and turmeric  

☐ 1 teaspoon mustard powder  

☐ 2 teaspoons onion powder  

☐ 3 teaspoons dried oregano  

☐ 1 teaspoon paprika  

☐ 1 tbsp Sesame seeds  

☐ 1 teaspoon turmeric   


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Instant Pot Now and Later Keto Indian Butter Chicken

Uncategorized


Prep 5 mins Cook 20 mins Makes 4 servings + sauce Source Twosleevers.com


Ingredients


1 14- ounce can diced tomatoes  

5-6 cloves garlic  

1-2 teaspoons minced ginger  

1 teaspoon turmeric  

1/2 teaspoons cayenne pepper  

1 teaspoon paprika  

1 teaspoon salt  

1 teaspoon garam masala  

1 teaspoon ground cumin  

1 pound boneless skinless chicken thighs (or use breast, bone-in, or whatever works for you. If frozen, add 1-2 minutes to total time)  


To finish:  


4 ounces butter cut into cubes (use coconut oil if dairy free)  

4 ounces heavy cream (use full-fat coconut milk if dairy free)  

1 teaspoon garam masala  

1/4-1/2 cup chopped cilantro  

Directions


Instant Pot instructions


Place all ingredients into a Instant Pot in the order listed, EXCEPT for the butter, cream and 1 teaspoon of the garam masala, mixing the sauce well before you place the chicken on top of the sauce. If it's frozen, push it into the sauce a bit so it defrosts better


Close the cooker and set for 10 mins on high, and let it release pressure naturally for 10 minutes. After that, release all remaining pressure.


Open up the pot and remove the chicken carefully and set aside


Blend together all the ingredients, preferably using an immersion blender


Add the cut up butter, cream, cilantro, and garam masala and stir until well incorporated.


It's best to let the sauce cool just a little before adding the butter and the cream. Adding it into the boiling sauce will make your sauce very thin. If that happens, just put it in the fridge for a little and let it thicken up. It should be thick enough to coat the back of a spoon


Take out half the sauce and freeze for later or store in the fridge for 2-3 days


Add the chicken back in and heat through. Break it up into smaller pieces if you need but don't shred it.


Serve over rice, or zucchini noodles


Using leftover sauce


Use leftover cooked chicken and mix in with the gently heated sauce, let it simmer for a few for the flavors to meld together and there you go. Add some fresh cilantro on top.


You could also use this for Paneer Makhani. Defrost a cup of peas and 1 cup of paneer and mix gently into the heated sauce and let it simmer for a few for the flavors to meld together and there you go.


Notes

If you use a stand blender, be very careful with the hot sauce and be sure to leave the inside lid open to vent.




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Tomato Basil Bisque with Italian Meatballs


Uncategorized


Makes 4 Difficulty Easy Source Physicalkitchness.com


Ingredients

1 leek stalk, sliced thinly  

1 tablespoon olive oil  

1 28-ounce can diced tomatoes  

⅓ cup fresh chopped basil  

⅓ cup full-fat coconut milk  

1 pound ground beef  

2 teaspoons garlic powder  

3 teaspoons dried oregano  

2 teaspoons onion powder  

1 teaspoon mustard powder  

1½ teaspoons salt  

½ teaspoon pepper  


Directions


1. Preheat oven to 400 degrees


2. Combine the ground beef, garlic powder, dried oregano, onion powder, mustard powder, salt, and pepper. Using a ¼ measuring up, scoop the meat mixture then form into a ball


3. Place the raw meatballs on a baking sheet and place into the oven to cook for 12-15 minutes


4. While the meatballs are cooking, sauté the sliced leek in olive oil just slightly below medium-high heat for roughly 5 minutes


5. Pour the the sautéed leeks from the saucepan into a blender, then add the diced tomatoes (with juice), fresh basil, and coconut milk. Blend until you reach the desired consistency (pulsing for a chunkier texture, blending on high for a creamy bisque)


6. Pour the tomato basil bisque back into the saucepan and turn heat to medium-low, just to warm throughout


7. Once the meatballs are finished cooking, add to the bisque


8. Serve with grated parmesan or pecorino cheese if desired




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Spinach Shakshuka


Uncategorized


Cook 45 min Makes Serves : 2 Source Foodandwine.com


Ingredients

1 pound tomatillos, husks removed, halved  

4 ounces Malabar spinach (see Note), large-leaf spinach or Swiss chard, ribs and leaves coarsely chopped (about 8 cups)   

1 cup cilantro, plus sprigs for garnish  

1 jalapeño, stemmed and cut into thirds  

3 tablespoons extra-virgin olive oil  

1 small onion, minced  

2 garlic cloves, minced  

1/2 teaspoon each ground cumin, coriander, caraway and turmeric   

Fine sea salt  

4 large eggs  

1/2 cup crumbled feta (2 ounces)  


Directions


In a food processor, finely chop the tomatillos, spinach, 
1 cup of cilantro and the jalapeño (do not puree). In a medium skillet, heat the olive oil over moderate heat. Add the onion, garlic and spices and cook, stirring, until softened, about 6 minutes. Add the tomatillo mixture and cook until thickened, 15 to 
20 minutes. Season with salt.


Using a large spoon, make 
4 indentations in the sauce and crack an egg into each. Cover the skillet and cook over moderate heat until the egg whites are just set and the yolks are still runny, about 6 minutes. Sprinkle the feta on top, garnish with cilantro sprigs and serve.


Notes


Malabar spinach has thick, juicy leaves and a citrusy flavor. Find it at local markets.




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Sweet and sour pork loin


Uncategorized


Prep 5 min Cook 1 hour Makes 4-6


Ingredients

1 pork loin  

1/2 c rice vinegar  

2 tbs honey  

salt and pepper  

Directions

Mix the honey in with the vinegar


Pour over the pork loin


Season with salt and pepper


Bake at 350 for 1 hour




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Honey Ginger Carrots


Uncategorized


Source Ultimatepaleoguide.com


Ingredients

1 lb Carrots  

1/4 cup olive oil  

1/4 cup Honey  

3 tbsp Coconut aminos  

1/4 tsp Sea salt  

1 inch fresh ginger (grated)  

1 tbsp Sesame seeds  


Directions


Preheat oven to 400 degrees F.


Peel the carrots and cut them in half lengthwise. Place them in the bottom of a baking dish and set aside.


In a small bowl, whisk together the olive oil, honey, coconut aminos, sea salt and fresh ginger. Pour the mixture over the carrots, covering evenly.


Bake in the oven for 30-40 minutes, or until the carrots are tender.


Remove from the oven, sprinkle with sesame seeds and serve.