Shopping and Meal List Week 7

I hope everyone had a great long weekend!  The blog really got away from me over the long break with us being out of town.  I really try not to use any recipes that I have not tried on our family at least once so when we are gone for 4 days things get behind!  It sure was nice to have a break from cooking though so I am not complaining one bit.  Since we all probably ate way more calories than we needed over the last few days we will make up for that this week and I picked recipes that are lighter on the waistline but heavy on the taste.

Week 7- Meal #1 Kale & White Bean Soup
1 bag kale (this is hit and miss at Aldi and is near the bagged spinach)  $2.50
1 onion                                                                                               $  .25
2 cans cannelini beans                                                                         $1.25
                                                                                                          $4.00

Week 7- Meal #2 One Skillet Southwestern Ranch Chicken
3-4 medium chicken breasts                      $3.50
1 packet Hidden Valley spicy ranch mix    $1.00 (not at Aldi and it isn't spicy!)
2 cups fajita blend seasoning mix               $1.00 (Wal-mart frozen section)
1 can black beans                                     $  .60
1 can fire roasted tomatoes                       $  .60
Instant brown rice                                     $1.00
Shredded Cheddar cheese                        $1.00
                                                                $8.70

Week 7- Meal #3 Skillet Glazed Ham w Pineapple and Sweet & Sour Asparagus
1 (1lb) slice of ham                           $4.00
1 can chunk pineapple                      $   .60
1 bag frozen/fresh asparagus             $3.00
                                                        $7.60

Week 7- Meal #4 Spaghetti Squash Primavera
1 medium spaghetti squash         $3.00
2 cups marinara                         $3.00
1 bag frozen winter vegetables   $2.00
1 cup mozzarella cheese            $1.00
                                                $9.00


WEEKLY MEAL TOTAL:  $29.30
  

The little turkeys getting ready to eat

Spaghetti Squash Primavera

Ingredients:

• 1 small spaghetti squash (you'll need 2 cups cooked)
• 1 tsp olive oil 
• 1 tsp minced garlic
• 1/4 cup frozen onion seasoning blend
• 1 12oz bag frozen vegetable mix (carrots, broccoli, cauliflower, etc.), thawed
• 2 cups marinara sauce
  
• 1/2 tbsp grated Pecorino Romano (optional)
• 3 oz fresh mozzarella (optional)

Directions:


Preheat oven to 400ºF. Cut spaghetti squash in half lengthwise and scoop out seeds and membrane. Season lightly with salt and black pepper; bake on a cookie sheet with the cut sides down for about 1 hour, or until a fork easily pierces the skin. 


QUICK COOK TIP:  If you prefer the microwave, stab the squash with a knife all around and place on a microwave safe dish. Microwave 7-9 minutes or until the skin gives when cut with a knife.

Once cooked, use a fork to scrape the strands out into a bowl.  See!  It looks like spaghetti! 

 

In a medium saute pan heat the oil over medium-low heat. Add the garlic, onion blend and vegetables and cook 5 minutes, stirring.  Season with salt and pepper to taste.

Add the marinara sauce, increase heat to medium and simmer until the vegetables are tender crisp, about 3 to 4 minutes. Add 2 cups of the spaghetti squash and Pecorino Romano, adjust the salt and pepper to taste, and cook 1 minute.


Divide the spaghetti squash primavera into two small casserole dishes if you wish to freeze half for later, or one large casserole dish if not, then place under the broiler in a hot oven until the cheese melts.  Enjoy!  

Skillet Grilled Ham with Glazed Pineapple and Sweet & Sour Asparagus

 

Ingredients

1 (1 lb) slice ham (about 1/2 inch thick), cut into 4 pieces

1 can chunk pineapple *reserve juice*

2 tablespoons maple syrup

1/2 teaspoon curry powder

1 tablespoon butter 

1 teaspoon dark brown sugar 

Preparation

1. If you have cast iron toss in a dab of butter and bring to medium high heat.  (If not, heat a large nonstick skillet over medium-high heat along with a little olive oil).  Add ham; cook 3 to 4 minutes on each side or until browned. Remove from pan; keep warm.
2. Combine pineapple, syrup, and curry powder; toss well.
3. Melt 1 tbsp butter in pan over medium heat; add pineapple mixture. Cook 1-2 minutes or until pineapple is tender, stirring frequently. Add brown sugar; cook 1 minute or until sugar melts. Serve glazed pineapple over ham.


Sweet and Sour Asparagus

 In a large skillet, heat olive oil over medium.  Add asparagus (you can use fresh or frozen) and season with salt and pepper. Cook, tossing occasionally, until lightly browned and crisp-tender, 10 to 15 minutes, depending on thickness. Add 1/4 cup pineapple juice and cook 1 minute longer. 

One Skillet Southwest Ranch Chicken

A healthy, easy one-skillet dinner that is ready in 20 minutes flat! With chicken, black beans, and southwest ranch flavor, this recipe is sure to become a family favorite.  Try it as is or stuffed inside a tortilla for a delicious burrito option. 

One Skillet Southwest Ranch Chicken

Prep Time: 8 minutes

Cook Time: 12 minutes

Total Time: 20 minutes

Yield: Serves 4-6

INGREDIENTS: 

• 2 teaspoons extra virgin olive oil
• 1pound boneless skinless chicken breasts, cut into bite-sized pieces
• 1 packet Hidden Valley Spicy Ranch Mix (NOT ranch dip mix)
• 2 cups frozen fajita blend onion & pepper mix
• 1 can black beans, drained & rinsed
• 1 can fire roasted diced tomatoes
• 1 1/2 cups instant brown rice
• 1 cup low sodium chicken stock
• 1 cup freshly grated cheddar cheese, for serving
• Cilantro/sour cream/salsa (optional)

Directions

1. Heat olive oil in large nonstick skillet on medium-high heat. Add chicken, onion/pepper blend, and ranch mix. Sauté, stirring often, for 2 minutes.
2. Stir in black beans, tomatoes, rice, and chicken stock. Bring to boil, then cover. Simmer on low heat 5 minutes, or until chicken is done and rice is nearly tender. Let stand, covered, for 5 minutes, until liquid is absorbed. Serve topped with cheese, salsa, black olives, etc.  

Kale & White Bean Soup

 

 

White bean soup is the perfect recipe for the post-Thanksgiving slump: nourishing, but at the same time richly flavored, comforting, and filling.  Kale is one of the healthiest things you can eat.  It is packed with vitamins and nutrients but low in fat, sugar and carbohydrates.  Kale is a little strong by itself but great added to soups and scrambled eggs or a quiche. 

Ingredients

• 1 pound kale, stems removed and leaves washed
• 2 tablespoons olive oil
• 1 onion, chopped
• 2 cans cannellini beans, (14.5 ounces each), drained and rinsed
• 4 cups water
• 2 cups chicken stock, or reduced-sodium canned broth
• Salt and pepper
• Grated Parmesan cheese, (optional)

Directions

1. Cut or tear the kale into 1/2-inch strips. In a medium saucepan, heat 1 tablespoon oil over medium-high heat. Add onion, and cook until softened, about 5 minutes.
   
2. Add about half of the beans, and lightly mash with a fork. Add water and stock, and bring to a boil. Stir in kale, remaining beans, 1 teaspoon salt, and 1/4 teaspoon pepper. Partially cover, reduce heat, and simmer until kale is tender, about 25 minutes.  Sprinkle cheese on top, if desired.
   
    NOTE:   If you simply must add meat this is good with chopped ham or sausage bits. 

Shopping and Meal List Week 5

My goodness did it get cold quickly!  It feels like January in November here in South Carolina.  You can take the girl out of Florida but you can't ever make her love the cold.  Adding insult to injury is this horrible time change.  Getting dark at 5:00 makes it so hard to get motivated to do anything late afternoon- not to mention the tiny people want to eat dinner at 4:30 every day now.  The baby decided she would stay on Daylight Savings Time so she is going to bed at 6:30 and up by 5:30 every morning.  It is going to be a long four months.    

 Week 5- Meal #1 Applesauce Porkchops and Parmesan Broccoli
4 Pork Chops                              $5.00
1 cup natural applesauce              $  .50
1 package frozen broccoli florets  $2.00
Bread Crumbs 
Shredded Parmesan                     _____
                                                    $8.00


Week 5- Meal #2 Black Bean Chili with Sweet Cornbread
3 cans black beans                      $1.50
2 cans fire roasted tomatoes        $1.00
1/2 package meatless crumbles    $1.50
 1 box Jiffy corn muffin mix          $  .50
                                                   $4.50*

*NOTE:  You will also need cumin and chili powder

Week 5- Meal #3 Sausage Stuffed Zucchini Boats
4 whole zucchini                        $2.00
14 oz pork sausage                   $2.75
1/2 cup shredded mozzarella     $  .60
1 1/4 cups marinara                   $1.25
                                                $6.60

Week 5- Meal #4 Chicken & Roasted Veggie Rice
4 medium chicken breasts       $3.25
1 sweet potato                        $ .50
Frozen sliced squash               $1.25 (NOTE: Not carried at Aldi.  You could use baby carrots instead)
2 packs seasoned wild rice     $3.00
Fresh sage & parsley              $8.00*

*You can use dried instead of buying fresh but you will probably use the rest next week for Thanksgiving so go ahead and get some.                                   


WEEKLY MEAL TOTAL: $27.10

Week 5- Meal #4 Chicken and Roasted Vegetable Rice

 

 

Photo courtesy of BHG.com

Chicken and Roasted Vegetable Rice

Ingredients

4 large chicken breasts (about 2 pounds)

1 1/2 cups packaged peeled baby carrots, halved, if large

1 cup cubed peeled sweet potato (1 medium)

1 cup fajita blend frozen onion mix

1/2 cup chicken broth

2 tablespoons snipped fresh sage (or 1 tbs dried sage)

3 tablespoons olive oil

1 teaspoon salt

1/2 teaspoon ground black pepper

(2) 8 1/2 ounce pouches cooked long grain wild rice

3 tablespoons snipped fresh Italian (flat-leaf) parsley (or 1 tbs dried)

Directions

1. Arrange chicken in a shallow roasting pan. In a large bowl, combine carrots, sweet potato, onion, celery, 1/4 cup of the broth, sage, olive oil, salt, and pepper. Using a slotted spoon, arrange vegetables around chicken in pan. Brush chicken with liquid remaining in bowl.
2. Bake in a 375 degree F oven for 35 minutes or until chicken is no longer pink (170 degrees F) and vegetables are tender, stirring vegetables twice. Transfer chicken to a serving platter; cover to keep warm. Add rice, parsley, and remaining 1/4 cup broth to pan; stir to combine. Return to oven; cook about 5 minutes or until rice is heated through.

3.  Serve rice mixture with chicken.

    

    

   Makes:

   4 servings

   Prep:

   20 mins

   Bake:

   40 mins 375°F

   (Recipe courtesy of BHG)

Week 5- Meal #3 Sausage Stuffed Zucchini Boats

Ingredients:

• 1 1/4 cups marinara sauce
• 4 medium zucchini
• 1 tsp oil
• 1/2 cup frozen onion blend
• 1 tsp minced garlic
• 14 oz pork sausage
• 1/2 cup shredded mozzarella
• 8 tsp shredded Parmesan cheese

Directions:


1.  Preheat oven to 400°.

2.  Cut zucchini in half lengthwise and using a spoon or melon baller, scoop out flesh, leaving 1/4" thick. To get your zucchini boats to stand up peel one strip down the middle of the back of each boat.  Chop the scooped out flesh of the zucchini in small pieces and set aside. 


3.  Drop zucchini halves in boiling water and cook 1 minute. Remove from water.

4.  Place 1/4 cup of sauce in the bottom of a 9 x 12" baking dish, and place zucchini halves cut side up.

5.  In a large saute pan, brown sausage, breaking up as it cooks into smaller pieces until browned; set aside. Heat oil and add onion seasoning blend and garlic. Cook on a medium-low heat for about 2-3 minutes, until onions are translucent. Add chopped zucchini, season with salt and pepper, and cook about 2-3 minutes. Combine with sausage and cook 3-4 minutes longer.

6.  Using a spoon, fill each hollowed zucchini with 1/3 cup cooked sausage, pressing firmly. Top each with 2 tablespoons each of sauce, 1 tablespoon each of shredded mozzarella cheese and 1 teaspoon each of parmesan cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.

Week 5- Meal #2 Meatless Black Bean Chili with Sweet Cornbread

Before you go getting all "sorry, but you cannot even call it chili if there is no meat so no way I am making this" listen when I tell you this is good.  So good.  If you must you can add meat, but if you are brave you will use the soy crumbles.  If you make it less spicy the tiny people will also eat it- especially if you let them add cheese so it strings out everywhere and makes a colossal mess.

3 (15-oz.) cans black beans 

1 cup frozen onion seasoning mix 

1 (12-oz.) package meatless burger crumbles

2 tablespoons vegetable oil

4 teaspoons chili powder

1 teaspoon ground cumin

1/2 teaspoon pepper

1/4 teaspoon salt

14-oz low-sodium chicken broth

2 (14.5-oz.) cans fire roasted tomatoes

 
Toppings: sour cream, shredded Cheddar cheese, sliced jalapeño peppers, chopped fresh cilantro, chopped tomatoes, corn chips.

1. Rinse and drain 2 cans black beans. (Do not drain third can.)

2. Sauté chopped onion and burger crumbles in hot oil in a large Dutch oven over medium heat 6 minutes.

3.  Stir in chili powder and next 3 ingredients; sauté 1 minute.

4.  Stir in drained and undrained beans, chicken broth, and diced tomatoes. Bring to a boil over medium-high heat; cover, reduce heat to low, and simmer 10 minutes. Serve chili with desired toppings.


Meaty Black Bean Chili: Substitute 1 lb. ground round for meatless burger crumbles, sautéing ground round with onion 10 minutes or until meat is no longer pink. Omit vegetable oil. Proceed as directed.

(Recipe courtesy of Southern Living)  



FOR THE CORNBREAD:

Follow the instructions on 1 box of Jiffy corn muffin mix.   I like to add a handful of sweet corn, a dollop of sour cream and sprinkle a little cheddar cheese on top.  Bake as instructed on box.  

 

Week 5- Meal #1 Applesauce Porkchops & Parmesan Broccoli

The Christmas after 9/11 I asked for a set of cast iron frying pans. Kind of a bizarre request coming from a 20 year old but I had really gotten into hiking and backpacking and discovered how great cast iron is from hanging out on the trails. My mom cooks in a cast iron skillet and always has so it wasn't that weird sounding to her and that is exactly what I got that year. Not some Cast Iron Lodge skillet that you can go get at any big box store. These skillets were kind of rusty, needed to be seasoned and probably hadn't seen the light of day in 20 years. In other words- PERFECT. Iron skillets just keep getting better with age if you treat them right. Problem was that I was in college in Alabama and had to fly these skillets up to school with me. Back then, just six weeks after the disaster, the list of things you couldn't take on an airplane was about a mile long. I crept in line up towards security wondering what the heck I'd do with them if they said no and struggled to get a duffel with my two skillets onto the belt. You can bet they got flagged. After a very lengthy discussion which included pretty much every TSA person in the Orlando airport they let them through- apparently "skillets" were not on the banned list and although they make a good weapon nobody else had tried to bring one through there so mine passed. I love my skillet and now that Matt has learned how great cast iron is so does he. If you have a cast iron skillet use it to make these. If not cook them in the heaviest pan you have (a dutch oven works pretty well) low and slow.

 

INGREDIENTS

4 pork chops
1 cup unsweetened applesauce
1/4 cup packed brown sugar (OMIT if you used sweet applesauce)
 1 tablespoon barbecue sauce
1 tablespoon Worcestershire sauce
 1/2 tsp garlic
 1/2 teaspoon salt
1/2 teaspoon pepper

INSTRUCTIONS:

1. Salt, pepper and garlic your pork chops. You can used bone in or a center cut.

2. Drizzle some olive oil in your skillet and turn the heat to medium high. Drop in the chops and let them get a brown crust on the outside then flip (about 3-4 min) and do the same on the other side.

3. Mix the applesauce, barbecue sauce, Worcestershire sauce and brown sugar (if adding). Pour on top of chops and cover with lid. Turn heat to low for 3-4 min then flip chops.   Done!  NOTE:  Reserve the liquid to cook your parmesan broccoli. 

PREP TIME: 2 min
COOK TIME: 20 min

Courtesy Food Network

PARMESAN BROCCOLI 

INGREDIENTS:

1 bag frozen broccoli

Parmesan (shredded is better)

Bread Crumbs

DIRECTIONS:

Steam a bag of broccoli.  Toss the broccoli into the juices from your pork chops.  Salt and pepper to taste.  Toss in a handful of breadcrumbs and handful of parmesan.  Cook 2-3 min.  

 

Basic Food Staples

There are a few things that almost all of my recipes use which you should just keep on hand.  I don't include these on the weekly shopping lists and just assume that you will have them.

1.  Frozen onion mix seasoning blend.  This is one of the things we get at Wal-mart.  It is $2.50 and you can't even buy onions and sweet peppers to chop up for that cheap plus it is a huge time saver.  You can also buy the blend in "fajita style" which has larger pieces. 

2.  Frozen bags of veggies.  We get them at Sam's or Wal-mart.  I keep squash, peas, corn, brussels sprouts, cauliflower, okra and broccoli on hand.  Our freezer is a perpetual Jenga disaster.    
 

3.  Chicken bouillon stock.  You can use bouillon cubes but it is much easier to get a jar of powdered chicken stock instead.  If you look in the Hispanic section you can find larger containers that are cheaper than the ones you see in the regular spice section.  A jar of this probably lasts six months and I use it almost every day.

Aldi 101

The first time I stepped foot in an Aldi I took one look around and sprinted straight back out the door.  Or I would have but they block the exit and force you to make a lap around the Aldi to get back out to civilization. 

It wasn't until we moved to South Carolina and a friend kept talking about it that I gave Aldi another chance. Now that I know how it works I absolutely love it!  Seriously, I save a solid 30% compared to what the same groceries cost at Walmart and easily 40-50% compared to a grocery store like Publix unless you do some serious couponing (and I am NOT one of those people). 


Here is what you need to know about Aldi-

1.  You rent a cart for a quarter.  If you don't have a quarter you can always get change inside. 

2.  Bring your own bags.  You can buy bags but they look at you like you are a monster.  Or pretend you remembered your bags and just pile it in the trunk like I do.

3.  The people who ring up your cart are fast as lightening.  Do not be on your cell phone.  They will lecture you- around here it is likely to be in German and you will not ever do that again.

4.  Aldi only takes cash or debit.  Don't forget or it is super embarrassing.  I am notorious for forgetting.  

5.  The weekly meat special is on Wednesday.  Old people will mow you down to get one.  Watch out.

6.  They have a pretty good selection of organic fruits/veggies and a great SUPER CHEAP selection of not organic produce.  Most of the produce is local which makes it cheaper.

7.  They sell soy milk, regular milk and almond milk.  All is no GMO.

8.  The eggs are hormone and preservative free.

9.  They have a growing selection of gluten free products. 

10.  The Aldi brand diapers and coke are horrible.  Other than that I have liked everything else.

How Spoonful of South Carolina Began

Spoonful of South Carolina came about after a number of my friends made complaints about their grocery bills.  I never thought about how ours compared but once they started telling me how much they spend it didn't take too long to realize that we actually eat really well on at lot less per week than most families.

It helps if you know that Matt eats strict paleo (meat and green vegetables) six days a week.  One day a week he will eat some carbs but nothing too crazy.  I am a vegetarian but sometimes eat shell fish.  The baby and 3 year old are somewhere in between and although both are good eaters they are still tiny people so they may love something one night and hate it the next with no rhyme or reason.  I like to cook but not enough to cook 3 meals at every meal so our meals tend to be what I would call "modified paleo".  We don't eat much sugar and for the most part limit the processed carbs- if I use anything it is local honey and almost every meal includes a protein and at least one vegetable.

For the most part I shop at Aldi.  Aldi is wonderful and the only way we keep the grocery bills as low as it is.  More on that another day.  We buy meat, coffee and paper products at Sam's once a month.  There are a few things we use regularly that Aldi just doesn't have and I pick those up at Wal-mart as needed.   Our bill usually comes to right at $50/week at Aldi plus another $125/month for Sam's/Wal-mart items.  I nearly died when people started telling me that they easily spend $150/week.  Matt probably would die.  

Eating healthy is not cheap.  Matt would love to switch to organic meat and maybe one day we will, but he eats so much it would cost a fortune.  My neighbor orders weekly meal boxes from Saskatoon's for $150/week.  For just her.  I know it is delicious but whew.  Our gym has a ready made paleo meal service but at $12/meal that gets pricy really quick and isn't affordable to most families.  If I was single and had no kids I'd be all over it but there is no way we would pay $48/meal at home.  Not to mention kids should not eat straight paleo because they need carbohydrates to grow properly so those options don't really work for us.     

I decided to put together a collection of the recipes that we make at home.  For the most part these recipes are healthy, affordable and easy to make.  I am always looking for new things to try so be sure to send me your own tried and true favorites!

- Let's Get Cooking-

Leah 

Shopping and Meal List Week 4

This month should really be called Crockvember.  Crock pots are just so very easy to use.  Ours really is not big enough for a family of 4 so I end up squishing everything in and trying to shove the lid on it.  It has no timer and no frills.  I really need to upgrade (no, Matt that is not a hint about what to get me for Christmas).  If you don't have a crock pot you really should get one.  You can make anything in one! 


 


You can always make something pretty much the same way on a low temp in the oven but then you need a lid and it is hard to find a casserole dish with a lid (at least in our house).  Now you can use these seriously neat silicone lids which come in a casserole size and are amazingly handy.  Just do a search on Amazon.  They make a great gift for people who cook and have everything.    

 

Week 4- Meal #1 Crockpot Fall Chicken
3-4 large chicken breasts        $ 3.00
Cranberries (dried or frozen)  $   .25
1 Bosc pear                           $   .25
Frozen onion blend                 $   .50
Yeast rolls                              $ 2.50 (Sale at Aldi)
                                              $6.50

Week 4- Meal #2 Slow Cooker Barbacoa Pulled Pork w Black Beans and Cilantro Lime Rice
6-7lb pork butt                                          $13.00 (sale at Aldi this week $1.99lb)
2 Cokes                                                    $    .50
1 can green chilies                                      $    .60
1 chipotle chili in adobo                              $   .15 (freeze the rest for later)
2 cans black beans                                     $ 1.00
1 packet Goya black bean seasoning mix    $  . 50 (Walmart has it)
2 cups rice                                                 $   .50
Cilantro                                                     $ 1.00
                                                                $17.25 NOTE:  Freeze half bc this makes a ton

Week 4- Meal #3 Kielbasa and O'brien Potatoes
1 Kielbasa or polish sausage                    $2.75
1 bag frozen O'brien potatoes                  $2.75 (Aldi weekly special)
1/2 bag shredded cheddar cheese            $1.50
                                                               $7.00

Week 4- Meal #4 Quinoa w Edamame aka "Power Protein Dinner"
2 cups quinoa                         $2.50 (Aldi usually has a flavored quinoa by the rice)
1/g lb frozen edamame beans  $1.75
4 eggs                                    $  .30
Parmesan                               $  .50
2 Avocado                             $1.60
                                              $6.75

WEEKLY MEAL TOTAL: 37.50 (and you will have leftover chicken and pork for days). 

Week 4- Meal #4 Quinoa with Edamame and an Egg aka "Power Dinner"

Courtesy These Peas Are Hollow

The rest of this week kind of made me feel meated out so here we go with another all vegetarian dinner.    

Quinoa (pronounced KEEN-wah) is one of nature's superfoods and a busy cook's dream: it's ready in 15 minutes! This nutty-tasting, gluten-free grain delivers a healthy dose of fiber and is one of the only plant foods that is a complete protein, since it provides all 9 essential amino acids.

To cook quinoa, simply stir it into boiling water or broth, cover and simmer over low heat until done or about 15 min. The ratio is 1 cup of uncooked quinoa to 2 cups of liquid.  If you can make rice you can make quinoa.

Quinoa with Edamame, Parmesan and Egg 
serves 4

2 cups cooked quinoa
2 cups shelled, cooked edamame
2 oz shaved parmigiano reggiano
4 large eggs
2 teaspoons olive oil, plus more for frying egg
Salt and pepper to taste
2 avocado, peeled, pitted, and sliced

In a bowl, mix together the quinoa and edamame, toss with two teaspoons of olive oil and season to taste with salt and pepper. Heat a tablespoon or so of olive oil in a non-stick pan over medium-high heat. Fry the egg until whites are set, but yolk is still runny (this will make a nice little sauce for your quinoa). Season egg with salt and pepper.


Sprinkle the cheese over the quinoa and top with the hot fried egg. Serve with the sliced avocado, drizzled with a bit of olive oil and seasoned with salt and pepper.

PREP: 5 min
COOK: 15 min

Week 4- Meal #3 Kielbasa Hash

Courtesy Taste of Home

You really can't ever go wrong with meat and potatoes.  Although Mr. Paleo won't eat it with the white potatoes (feel free to dice up 2 sweet potatoes instead) this is a super easy go to meal that you can have on hand and whip up in less than 15 minutes start to finish. 

• 2 tablespoons butter
• 2 cups o'brien frozen potatoes
• 1/2 lb kielbasa, cut in 1/2 inch pieces
• salt & fresh ground pepper
• 1/4 cup grated sharp cheddar cheese 
• 1/2 tsp oregano

• Directions:

  
  

  1. In 10-inch skillet melt butter until sizzling add potatoes and onion.
  2. Cook over medium-high heat, stirring occasionally, until potatoes are lightly browned (5 to 6 minutes).
  3.  Add sausage and spices and continue cooking, stirring occasionally, until sausage is heated through (6 to 8 minutes). 
  4. Stir in cheese and serve.

Week 4- Meal #2 Slow Cooked Sweet Barbacoa Pork Butt w Cilantro Lime Rice and Black Beans

If you liked the Balsamic Pulled Pork you should like this one even better.  It is a little on the sweet side and you can make it as spicy as you like so tiny people tend to gobble it up by the handful.  It is delicious over Cilantro Lime Rice and black beans.


Ingredients:

For the Marinade:

• 2.5 lbs pork butt roast (you can trim it but it makes the meat so much juicier left on)
• salt and pepper
• garlic powder
• 6 oz Coke or Coke Zero (or Dr. Pepper)
• 1/4 cup brown sugar
• 1/4 cup water

Step 2

• 8 oz Coke or Coke Zero (or Dr. Pepper)
• 6 oz can green chilies
• 8 oz tomato sauce
• 1 chipotle chile in adobo sauce (freeze the rest for next time)
• 1/8 tsp garlic powder
• 1/8 tsp cumin
• 1/8 tsp chili powder (to taste)
• salt and pepper to taste
• 1/3 cup brown sugar (unpacked)

Directions:

Season pork with salt, pepper and garlic powder and place in the crock pot. Add 6 oz of coke and 1/4 cup of brown sugar. Marinate refrigerated for a few hours or overnight turning meat at least once while marinating.

Remove crock from refrigerator, add water, and cook on low about 4-5 hours (or until it shreds easily). Remove pork from crock pot and discard any liquid left in the pot. Shred pork with two forks.

Step two: In the crock pot, combine 8 oz coke, green chilies, tomato sauce, chipotle chile, garlic powder, cumin, chili powder and remaining brown sugar.  NOTE:  Adjust the chilies to your liking.  You can add more but you can't add less!! 

Put shredded pork back in the crock pot and combine with sauce. Adjust salt and pepper to taste, cover and cook on high 1-2 hours more.
 


BLACK BEANS
Couple of options.  You can always open a can and just add some onion, cumin, dash of lime juice and salt/pepper to taste.  Let them simmer while the rice cooks and they are certainly pretty good.  If you want to get all fancy pants with your black beans then use this recipe.  You will not be sorry you put in the extra time.  They.Are.So.Good.  I am a black bean snob.  Hey, if you grow up in central Florida you can be.  These black beans would win any contest.  If you make them invite me over. 

Week 4- Meal #1 Crockpot Fall Chicken

Get out your knife sharpener and prepare to butcher another butternut squash.  Some people recommend using a rubber mallet to help drive the knife through the darn thing.  I think the easiest way is putting them in the microwave for a few minutes to help soften it before trying to cut it.  That works but then it is really hot inside and you need to wear gloves to hold it safely to cube it.  This video shows you how NOT to do it.  Really, Michelle with perfect hair?  The video cuts off at least 4 times, she makes a huge mess, and her cubes are uneven.  Martha Stewart would be aghast.  In case you were wondering- no I will not be posting my youtube either.  It would not be good for either of us.   

Crockpot Chicken with Butternut Squash, Pears and Cranberries

Source: Sooopaleo.com

Recipe type: Crockpot

Prep time:  15 mins

Cook time:  6 hours

Total time:  6 hours 15 mins

Serves: 4-6

Ingredients

• 1 butternut squash (1.5 lbs.), cubed
• 1 cup frozen onion seasoning blend
• 1 bosc pear, sliced (we will use pears again next week so buy a small bag)
• 1 cup cranberries (fresh or dried does not matter)
• 1.5 lbs boneless, skinless chicken breasts
• 1 cup veggie or chicken broth
• 2 bay leaves
• 1 tsp Sea salt
• 1 tsp pepper
• 2 tsp garlic powder
• 2 tsp cinnamon

Instructions

1. Layer squash cubes at the bottom of the crockpot.
2. Put half of the onions, pears, and cranberries on top.
3. Add 1 bay leaf and some spices.
4. Arrange a layer of chicken on top of the spices.
5. Add another layer of spices and the second bay leaf on top of the chicken.
6. Add the remaining onion, pear, and cranberries.
7. Pour the broth over the mixture.
8. Cook on low for 6-8 hours.

This recipe really is good all by itself.  If you wanted to add something extra maybe bake up a few yeast rolls to use to sop up the delicious sweet gravy goodness and take the paleo right out of it :)   

Crockpot Chicken with Butternut Squash, Pears and Cranberries

Source: Sooopaleo.com

Recipe type: Crockpot

Prep time:  15 mins

Cook time:  6 hours

Total time:  6 hours 15 mins

Serves: 4-6

Ingredients

• 1 butternut squash (1.5 lbs.), cubed
• 1 sweet onion, sliced
• 1 bosc pear, sliced
• 1 cup raw cranberries
• 1.5 lbs boneless, skinless chicken breasts (cut into halves or quarters)
• 1 cup veggie or chicken broth
• 2 bay leaves
• 1 tsp Sea salt
• 1 tsp pepper
• 2 tsp garlic powder
• 2 tsp cinnamon

Instructions

1. Layer squash cubes at the bottom of the crockpot.
2. Put half of the onions, pears, and cranberries on top.
3. Add 1 bay leaf and some spices.
4. Arrange a layer of chicken on top of the spices.
5. Add another layer of spices and the second bay leaf on top of the chicken.
6. Add the remaining onion, pear, and cranberries.
7. Pour the broth over the mixture.
8. Cook on low for 6-8 hours.

- See more at: http://www.stockpilingmoms.com/2014/01/crockpot-chicken-with-butternut-squash-pears-and-cranberries/#sthash.gKwZ51mZ.dpuf

Crockpot Chicken with Butternut Squash, Pears and Cranberries

Source: Sooopaleo.com

Recipe type: Crockpot

Prep time:  15 mins

Cook time:  6 hours

Total time:  6 hours 15 mins

Serves: 4-6

Ingredients

• 1 butternut squash (1.5 lbs.), cubed
• 1 sweet onion, sliced
• 1 bosc pear, sliced
• 1 cup raw cranberries
• 1.5 lbs boneless, skinless chicken breasts (cut into halves or quarters)
• 1 cup veggie or chicken broth
• 2 bay leaves
• 1 tsp Sea salt
• 1 tsp pepper
• 2 tsp garlic powder
• 2 tsp cinnamon

Instructions

1. Layer squash cubes at the bottom of the crockpot.
2. Put half of the onions, pears, and cranberries on top.
3. Add 1 bay leaf and some spices.
4. Arrange a layer of chicken on top of the spices.
5. Add another layer of spices and the second bay leaf on top of the chicken.
6. Add the remaining onion, pear, and cranberries.
7. Pour the broth over the mixture.
8. Cook on low for 6-8 hours.

- See more at: http://www.stockpilingmoms.com/2014/01/crockpot-chicken-with-butternut-squash-pears-and-cranberries/#sthash.gKwZ51mZ.dpuf

Crockpot Chicken with Butternut Squash, Pears and Cranberries

Source: Sooopaleo.com

Recipe type: Crockpot

Prep time:  15 mins

Cook time:  6 hours

Total time:  6 hours 15 mins

Serves: 4-6

Ingredients

• 1 butternut squash (1.5 lbs.), cubed
• 1 sweet onion, sliced
• 1 bosc pear, sliced
• 1 cup raw cranberries
• 1.5 lbs boneless, skinless chicken breasts (cut into halves or quarters)
• 1 cup veggie or chicken broth
• 2 bay leaves
• 1 tsp Sea salt
• 1 tsp pepper
• 2 tsp garlic powder
• 2 tsp cinnamon

Instructions

1. Layer squash cubes at the bottom of the crockpot.
2. Put half of the onions, pears, and cranberries on top.
3. Add 1 bay leaf and some spices.
4. Arrange a layer of chicken on top of the spices.
5. Add another layer of spices and the second bay leaf on top of the chicken.
6. Add the remaining onion, pear, and cranberries.
7. Pour the broth over the mixture.
8. Cook on low for 6-8 hours.

- See more at: http://www.stockpilingmoms.com/2014/01/crockpot-chicken-with-butternut-squash-pears-and-cranberries/#sthash.gKwZ51mZ.dpuf

Crockpot Chicken with Butternut Squash, Pears and Cranberries

Source: Sooopaleo.com

Recipe type: Crockpot

Prep time:  15 mins

Cook time:  6 hours

Total time:  6 hours 15 mins

Serves: 4-6

Ingredients

• 1 butternut squash (1.5 lbs.), cubed
• 1 sweet onion, sliced
• 1 bosc pear, sliced
• 1 cup raw cranberries
• 1.5 lbs boneless, skinless chicken breasts (cut into halves or quarters)
• 1 cup veggie or chicken broth
• 2 bay leaves
• 1 tsp Sea salt
• 1 tsp pepper
• 2 tsp garlic powder
• 2 tsp cinnamon

Instructions

1. Layer squash cubes at the bottom of the crockpot.
2. Put half of the onions, pears, and cranberries on top.
3. Add 1 bay leaf and some spices.
4. Arrange a layer of chicken on top of the spices.
5. Add another layer of spices and the second bay leaf on top of the chicken.
6. Add the remaining onion, pear, and cranberries.
7. Pour the broth over the mixture.
8. Cook on low for 6-8 hours.

- See more at: http://www.stockpilingmoms.com/2014/01/crockpot-chicken-with-butternut-squash-pears-and-cranberries/#sthash.gKwZ51mZ.dpuf

Crockpot Chicken with Butternut Squash, Pears and Cranberries

Source: Sooopaleo.com

Recipe type: Crockpot

Prep time:  15 mins

Cook time:  6 hours

Total time:  6 hours 15 mins

Serves: 4-6

Ingredients

• 1 butternut squash (1.5 lbs.), cubed
• 1 sweet onion, sliced
• 1 bosc pear, sliced
• 1 cup raw cranberries
• 1.5 lbs boneless, skinless chicken breasts (cut into halves or quarters)
• 1 cup veggie or chicken broth
• 2 bay leaves
• 1 tsp Sea salt
• 1 tsp pepper
• 2 tsp garlic powder
• 2 tsp cinnamon

Instructions

1. Layer squash cubes at the bottom of the crockpot.
2. Put half of the onions, pears, and cranberries on top.
3. Add 1 bay leaf and some spices.
4. Arrange a layer of chicken on top of the spices.
5. Add another layer of spices and the second bay leaf on top of the chicken.
6. Add the remaining onion, pear, and cranberries.
7. Pour the broth over the mixture.
8. Cook on low for 6-8 hours.

- See more at: http://www.stockpilingmoms.com/2014/01/crockpot-chicken-with-butternut-squash-pears-and-cranberries/#sthash.gKwZ51mZ.dpuf

Crockpot Chicken with Butternut Squash, Pears and Cranberries

Source: Sooopaleo.com

Recipe type: Crockpot

Prep time:  15 mins

Cook time:  6 hours

Total time:  6 hours 15 mins

Serves: 4-6

Ingredients

• 1 butternut squash (1.5 lbs.), cubed
• 1 sweet onion, sliced
• 1 bosc pear, sliced
• 1 cup raw cranberries
• 1.5 lbs boneless, skinless chicken breasts (cut into halves or quarters)
• 1 cup veggie or chicken broth
• 2 bay leaves
• 1 tsp Sea salt
• 1 tsp pepper
• 2 tsp garlic powder
• 2 tsp cinnamon

Instructions

1. Layer squash cubes at the bottom of the crockpot.
2. Put half of the onions, pears, and cranberries on top.
3. Add 1 bay leaf and some spices.
4. Arrange a layer of chicken on top of the spices.
5. Add another layer of spices and the second bay leaf on top of the chicken.
6. Add the remaining onion, pear, and cranberries.
7. Pour the broth over the mixture.
8. Cook on low for 6-8 hours.

- See more at: http://www.stockpilingmoms.com/2014/01/crockpot-chicken-with-butternut-squash-pears-and-cranberries/#sthash.gKwZ51mZ.dpuf

Crockpot Chicken with Butternut Squash, Pears and Cranberries

Source: Sooopaleo.com

Recipe type: Crockpot

Prep time:  15 mins

Cook time:  6 hours

Total time:  6 hours 15 mins

Serves: 4-6

Ingredients

• 1 butternut squash (1.5 lbs.), cubed
• 1 sweet onion, sliced
• 1 bosc pear, sliced
• 1 cup raw cranberries
• 1.5 lbs boneless, skinless chicken breasts (cut into halves or quarters)
• 1 cup veggie or chicken broth
• 2 bay leaves
• 1 tsp Sea salt
• 1 tsp pepper
• 2 tsp garlic powder
• 2 tsp cinnamon

Instructions

1. Layer squash cubes at the bottom of the crockpot.
2. Put half of the onions, pears, and cranberries on top.
3. Add 1 bay leaf and some spices.
4. Arrange a layer of chicken on top of the spices.
5. Add another layer of spices and the second bay leaf on top of the chicken.
6. Add the remaining onion, pear, and cranberries.
7. Pour the broth over the mixture.
8. Cook on low for 6-8 hours.

- See more at: http://www.stockpilingmoms.com/2014/01/crockpot-chicken-with-butternut-squash-pears-and-cranberries/#sthash.gKwZ51mZ.dpuf