[PRIMAL MEAL PLAN] Episode 30 | Plan

I know some of you are buried in snow, and others are enjoying 70 degree weather in February. How crazy is that? I wasn't sure if I should put in hearty winter food or bright, warm-weather food...so I tossed in a little bit of both.

For whatever reason, I got mixed up and posted the plan I had originally meant for this week LAST week, so my video is actually of the crockpot meal from last week. But who knows; maybe some of you will still watch :) https://www.youtube.com/watch?v=qALrqWxd3Jg

---

Grocery List

Beer, Wine and Spirits

☐ 1/2 cup dry red wine

Canned and Jar Goods

☐ 1/2 cup reduced-sodium beef broth
☐ 2 tablespoons chopped capers

Dairy

☐ 2 eggs

Frozen Foods

☐ 1/2 pound fresh shelled or thawed frozen peas

Meat

☐ 4 slices bacon, cut into 1" pieces
☐ 2 lbs beef stew meat
☐ 1 whole chicken - cut into 8 parts (or 8 breasts or whatever you want)
☐ 3 cups cooked chicken, shredded
☐ 1/2 pound ground pork

Miscellaneous

☐ 1 cup chicken bone broth
☐ 1 cup full fat coconut milk organic heavy cream will also work
☐ 2 tablespoons chopped rosemary + few whole strings
☐ 1/2 teaspoon smoked sea salt

Oils and Dressings

☐ 2 tablespoons coconut oil, divided
☐ 1 cup mayonnaise
☐ 4 tablespoons oil
☐ Hot sauce

Produce

☐ 4 large artichokes, stems trimmed
☐ 1 cup chopped basil
☐ 4 cups fresh broccoli florets
☐ 1-2 large carrots, peeled and cut into chunks
☐ 2 cloves garlic, minced or pressed
☐ 3 tablespoons chopped dill
☐ 2 tablespoons finely chopped garlic
☐ 2 tablespoons finely chopped peeled fresh ginger
☐ 2 teaspoons fresh lemon juice
☐ 1 teaspoon finely grated lemon zest
☐ 2 tablespoons fresh lime juice
☐ 4 meyer lemons
☐ 16 ozs mushrooms
☐ 1 medium white onion, diced
☐ Half an onion, sliced OR 1 cup frozen pearl onions
☐ 1/2 oz (weight) dried porcini mushrooms, ground up in a spice grinder or food processor or mortar and pestle
☐ 1/2 pound snap peas

Sauces and Condiments

☐ 1 cup dijon mustard
☐ 1 Tbs Worcestershire sauce (optional)

Spices and Seasonings

☐ 1/2 tsp dried marjoram leaves
☐ 1/2 teaspoon nutmeg
☐ 1 teaspoon crushed red pepper flakes
☐ 1/4 teaspoon smoked sweet paprika

---

Boeuf Bourguignon (Slow Cooker)

Beef, Crockpot

Makes Serves 4-6 Source Blog.stuffimakemyhusband.com

Ingredients

4 slices bacon, cut into 1" pieces
2 lbs beef stew meat
1-2 large carrots, peeled and cut into chunks
Half an onion, sliced OR 1 cup frozen pearl onions
1/2 tsp dried marjoram leaves
2 cloves garlic, minced or pressed
1/2 cup dry red wine
1/2 cup reduced-sodium beef broth
1 Tbs Worcestershire sauce (optional)
1/2 oz (weight) dried porcini mushrooms, ground up in a spice grinder or food processor or mortar and pestle
8 oz (weight) sliced mushrooms
Salt and pepper

Directions

Cook bacon in a skillet until crisp. Remove with a slotted spoon and set on paper towels to drain. Pour off excess fat, leaving only about a teaspoon in the skillet. Add the beef cubes and sear over high heat until the outside is brown. Remove the beef and deglaze the skillet with 1/4 cup water. Add the deglazed skillet juices, beef, and bacon to your slow cooker along with the carrot, onion, and garlic.

Stir together the wine, broth, Worcestershire, powdered porcinis, and marjoram. Pour the liquid over everything in the slow cooker. Add salt and pepper to taste.

Cook on low for 6-8 hours.

Before serving, saute the mushrooms in a little bit of olive oil until browned. Stir them into the beef mixture and serve over mashed cauliflower.

---

Easy Chicken Broccoli Casserole (Paleo, Low Carb, and Gluten Free)

Chicken

Source Grassfedgirl.com

Ingredients

2 tablespoons coconut oil, divided
4 cups fresh broccoli florets
1 medium white onion, diced
Sea salt and pepper
8 oz. mushrooms sliced
3 cups cooked chicken, shredded
1 cup chicken bone broth
1 cup full fat coconut milk organic heavy cream will also work
2 eggs
1/2 teaspoon nutmeg

Directions

Cooking Directions: Broccoli Casserole

Preheat the oven to 350 degrees.

Grease a casserole pan with half the coconut oil and set aside.

Steam the broccoli until just barely cooked and set aside, uncovered.

In a sauce pan melt the coconut oil, brown the onions and season with salt and pepper.

Add the mushrooms, saute until cooked and move the pan off the heat.

Transfer the broccoli, mushroom, onions, and shredded chicken into the casserole pan distributing evenly.

Mix the bone broth, coconut milk, eggs, nutmeg with a generous pinch of salt and pepper in a bowl with a whisk and pour it over the contents of the casserole dish. Make sure the mixture is spread evenly and all the contents are covered.

Place the casserole in the oven and cook for 35 to 40 minutes until done in the middle.

Remove from the oven and let it cool for 5 to 10 minutes before serving.

---

Double-Pea Sauté with Ground Pork

Pork

Cook 30 MIN Source Foodandwine.com

Ingredients

2 tablespoons oil
1/2 pound ground pork
2 tablespoons finely chopped peeled fresh ginger
2 tablespoons finely chopped garlic
1/2 pound snap peas
1/2 pound fresh shelled or thawed frozen peas
2 tablespoons fresh lime juice
1 cup chopped basil
Kosher salt
Pepper

Directions

1. In a large nonstick skillet, heat the oil. Add the pork, ginger and garlic and stir-fry over moderately high heat until the pork is browned, about 2 minutes. Stir in the snap peas and shelled peas and stir-fry until crisp-tender, about 3 minutes. Stir in the lime juice and basil and season with salt and pepper.

---

Dijon and Meyer lemon chicken

Chicken

Prep 2 hours 15 mins Cook 40 mins Makes 4 Source Innocentdelight.com

Ingredients

1 whole chicken - cut into 8 parts (or 8 breasts or whatever you want) 4 meyer lemons 1 cup dijon mustard 2 tablespoons chopped rosemary + few whole strings 1 teaspoon crushed red pepper flakes Kosher salt Freshly ground black pepper 2 tablespoons of olive oil
Directions

1. In a bowl, mix together dijon mustard, juice and zest from two lemons, chopped rosemary, pepper flakes, olive oil, and salt and pepper

2. Whisk the mixture together

3. Place the chicken in the baking dish

4. Brush the the mixture over the chicken; leaving a couple of tablespoons for re-painting during the roasting process

5. Cover the chicken with the plastic wrap and refrigerate for at least 2 hours

6. Preheat the oven to 400 degrees F

7. Slice 1 meyer lemon and place it on top of the chicken, squeeze the juice from the remaining lemon all over the chicken and add few sprigs of rosemary on top

8. Roast chicken for 35 to 40 minutes until the internal temperature reaches 165 degrees F

---

Artichokes with Smoked-Herb Mayonnaise

Uncategorized

Prep 10 min Cook 35 min Makes Servings: 4 Source Foodandwine.com

Ingredients

4 large artichokes, stems trimmed
1 cup mayonnaise
3 tablespoons chopped dill
2 tablespoons chopped capers
1 teaspoon finely grated lemon zest
2 teaspoons fresh lemon juice
1/2 teaspoon smoked sea salt
1/4 teaspoon smoked sweet paprika
Hot sauce
Freshly ground pepper

Directions

Set a steamer basket in a large pot over 1/2 inch of boiling water. Arrange the artichokes, stem side down, in the basket. Cover and steam over moderate heat until a knife easily pierces the stems, about 30 minutes. Transfer the artichokes to a platter.

In a bowl, whisk the mayonnaise, dill, capers, lemon zest and juice, salt and paprika. Add a few dashes of hot sauce and season the mayonnaise with pepper. Serve the artichokes warm or lightly chilled with the mayonnaise.