gut*real

meal plans for a better life sample recipes

Pinch of dried oregano Pinch of crushed red pepper akes Freshly ground black pepper In a food processor, combine all ingredients until blended. Transfer to a glass bottle or jar, and refrigerate unused portion for up to one week. Gently shake before using. Makes 2 cups. Adapted from paleotable.com you end up with four portions of dark meat. Place these on a serving platter. Angle knife along the breastbone and carve one side off, then the other. When you get down to the fussy bits, just use your ngers to pull all the meat off, and turn the chicken over to get all the tasty, juicy bits from underneath. You should be left with a stripped carcass, and a platter full of lovely meat that you can serve with your piping hot gravy and gorgeous roast vegetables. Serve 4-6. Adapted from jamieoliver.com

BBREAKFAST: VEGETABLE SCRAMBLE

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1 tablespoon coconut oil or claried butter 4 eggs, beaten 1/2 cup broccoli, chopped 1/2 onion, chopped 1/2 bell pepper, chopped Sea salt and pepper 1 avocado, diced 1/2 cup cherry tomatoes, halved Warm fat in frying pan over medium heat. Add onion, bell pepper, and broccoli. While the vegetables are sauteing, beat the eggs in a bowl. When vegetables are tender, add eggs, and scramble until cooked through - season with salt and pepper. Garnish with avocado and cherry tomatoes. Serves 2 (double for 4). Adapted from primal-palate.com

EDINNER: PERFECT ROAST CHICKEN

CLUNCH: TUNA SALAD ON TOMATOES AND GREENS

1 can tuna in water (no salt added) 1 tablespoon homemade mayonnaise or olive oil 2 celery stalks, halved and chopped 1 green onion, nely chopped Salt and pepper to taste 1/2 lemon, juiced 1 Roma tomatoes, sliced 2 large handfuls mixed greens dressed in olive oil Combine all ingredients, and serve on tomatoes and bed of lettuce. Serves 2 (double for 4). Adapted from primal-palate.com

DSNACK: RAW VEGETABLES WITH VINAIGRETTE

1 cup chopped carrots, celery, bell pepper, tomato, or cucumber 2 tablespoons house vinaigrette Serves 1 (quadruple for 4) HOUSE VINAIGRETTE 1/4 cup champagne vinegar (+ 1 tablespoon water) 1 teaspoon each raw honey, dry mustard, dijon mustard 2 garlic cloves, crushed 1 cups extra virgin olive oil 1 tablespoon fresh basil, chopped g u t r e a l . b l o g s p o

3 pound whole chicken 2 onions, chopped 2 large carrots, peeled and chopped 2 celery stalks, chopped 1 cauliower head, chopped 1 bulb of garlic Coconut oil or extra virgin olive oil Sea salt and black pepper 1 lemon A small bunch of fresh thyme, rosemary, bay, or sage To prepare your chicken: Take your chicken out of the fridge 30 minutes before it goes into the oven. Preheat oven to 475F. Break the garlic bulb into cloves, leaving them unpeeled. Pile vegetables and garlic into the middle of a large roasting tray and drizzle with olive oil. Drizzle the chicken with olive oil and season well with salt and pepper, rubbing it all over the bird. Carefully prick the lemon all over, using the tip of a sharp knife. Place lemon inside the chickens cavity with the bunch of herbs. To cook your chicken: Place the chicken on top of the vegetables in the roasting tray and place in the oven. Turn heat down immediately to 400F and cook for 1 hour and 20 minutes. Baste the chicken halfway through. If the vegetables look dry, add a splash of water to pan to stop them burning. When cooked, take the pan out of oven and transfer chicken to a board to rest for 15 minutes or so. Cover with a layer of tinfoil, a tea towel, and set aside. Make gravy (optional). To carve your chicken: Remove any string from the chicken and take off the wings (break them up and add to your gravy (optional) for better avor). Carefully cut down between the leg and breast. Cut through the joint and pull the leg off. Repeat on the other side, then cut each leg between the thigh and the drumstick so t . c o m * g u t . r e a l @

FBREAKFAST: EGGS FLORENTINE

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cup grated parmesan or feta cheese 3 eggs 1/2 cup frozen spinach or 2 cups fresh spinach 2 tablespoons claried butter or coconut oil Sea salt and pepper Place butter in frying pan over medium heat. Combine ingredients in a bowl and whisk until well combined - add to pan. Scramble eggs until cooked through. Serves 2 (double for 4). Adapted from comfybelly.com

GLUNCH: CHICKEN SALAD ON GREENS

2 cups chicken, diced or shredded (use leftovers) cup homemade mayonnaise or extra virgin olive oil Sea salt and pepper to taste cup red onion, nely chopped cup golden raisins or currants cup walnuts, chopped 2 large handfuls mixed greens dressed in olive oil In a bowl combine all ingredients. Serve on top of a bed of lettuce. Serves 2 (double for 4). Adapted from primal-palate.com

HSNACK: SLICED APPLE & NUT BUTTER

1 apple cup nut butter Slice apple into wedges and used slices to scoop up nut butter. Serves 1 (quadruple for 4).

gut*real
meal plans for a better life sample recipes
Preheat oven to 350F, and grease a standard-sized mufn pan. Combine almond our, cinnamon, baking soda and salt in a large bowl. Add carrot, apple, coconut and raisins and combine well. In a separate bowl, whisk eggs, honey, oil and vanilla extract together. Pour the wet mixture over the dry ingredients and mix very well. The batter will be very thick. With an ice cream scoop ladle batter into mufn pan and bake for 40-50 minutes. When a toothpick inserted into the top of a mufn comes out clean, the mufns are done. Cool mufns in the pan for 8-10 minutes and then remove to a rack to nish cooling. Makes 12. Adapted from paleocomfortfoods.com 1 red onion, nely chopped 2 tomatoes, diced 1-2 cups cheddar or jack cheese, grated (optional) 8-10 Bibb lettuce leaves Add fat and half the onion to large saute pan over medium-high heat. When onion becomes translucent, add meat to and breakup with a spatula then add taco seasoning with two cups water. Cook until water has evaporated. Use lettuce leaves like tortillas, and add meat a various toppings. Serves 4-6.

IDINNER: SPAGHETTI SQUASH & SAUSAGE

3+ pounds spaghetti squash 2 tablespoons claried butter, divided in two 5 shallots, thinly sliced 3 garlic cloves, crushed or nely minced 1 pound sausage (uncooked) 1 cup parmesan cheese, coarsely grated 1 tablespoon oregano Sea salt and pepper Preheat oven to 375F. Oil a sheet pan with one tablespoon of claried butter. Slice spaghetti squash in half lengthwise (Use the tip of the knife to pierce and get the cut started. The rest of the squash should slice easily.) Scoop out the seeds and strands, then place the cut side down on the pan. Bake for 45-60 minutes until the esh separates easily into strands with a fork. Finish loosening and removing the spaghetti from the shells and set aside. In a large pan over medium heat, heat the remaining claried butter, and add garlic and shallots. Pinch and pull small balls of sausage out of the casing into the pan. Cook sausage untouched until it starts to brown, then stir and cook until balls are cooked through (3-5 minutes). Mix spaghetti strands with sausage, garlic, and shallot mixture. Remove from heat, and toss with parmesan cheese, oregano, sea salt and pepper. Serves 4. Adapted from whiteonricecouple.com

NBREAKFAST: BAKED EGGS

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KLUNCH: LEFTOVERS GREEN SALAD

GREEN SALAD 1-2 cups salad greens 1 cup vegetables, chopped cup seeds or nuts (optional) House vinaigrette Toss altogether. Serves 1 (quadruple for 4).

LSNACK: FRUIT & COCONUT MILK

JBREAKFAST: MORNING GLORY MUFFINS

2 cups almond our 1 tablespoon cinnamon 2 teaspoons baking soda teaspoon salt 2 cups carrots, peeled and grated 1 large apple, peeled, cored and grated 1 cup shredded coconut 1 cup raisins, currants, or chopped dates 3 large eggs 2 tablespoons raw honey (optional) cup claried butter or coconut oil 1 teaspoon vanilla 1 tablespoon orange zest (optional)

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cup fruit, cut up cup coconut milk Dash of cinnamon (optional) In a small bowl place fruit and top with coconut milk and cinnamon. Eat with a spoon. Serves 1 (quadruple for 4).

2 eggs cup tomatoes, diced cup brie or feta, crumbled 1 bacon slice Sea salt and pepper teaspoon herbs (basil, oregano, or thyme) Preheat oven to 400F. In a small baking dish, ramekin, or mug, place a slice of bacon inside along the parameter of the dish. Cover the bottom with cheese and tomatoes. Carefully crack eggs on top. Season with salt, pepper, and herbs. Bake for 15 minutes until egg whites are rm. (The dish will remain hot for several minutes.) Serves 1 (quadruple for 4). Adapted from comfybelly.com

OLUNCH: BURRITO BOWL

MDINNER: HOMESTYLE TACOS

Taco Seasoning: 2 tablespoons chili powder 2 tablespoons cumin 1 tablespoons paprika 2 teaspoons paprika 2 teaspoons garlic powder 1 tablespoon oregano 2 cups water

1-2 cups lettuce greens 1/2 cup leftover chicken or ground meat 1/4 cup salsa or tomatoes, diced 1/2 avocado, diced 1/4 cup cheddar or jack cheese, grated Small handful cilantro, chopped Lime, halved In a bowl layer ingredients in this order: greens, meat, salsa, avocado, cheese, cilantro, and squeeze half a lime over the top. Serves 1 (quadruple for 4).

2 pounds ground meat 2 tablespoons claried butter 2 avocados, diced 1 cup black olives, sliced g s p o t . c o m * g u t . r e a l @

PSNACK: LEFTOVER MORNING GLORY MUFFINS

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gut*real
meal plans for a better life sample recipes
1/2 onion, grated or minced 1/2 teaspoon dried thyme Claried butter or animal fat for frying 6 eggs Mix ingredients together with your hands or stand mixer (Lightly coat measuring cup in oil before adding the honey.). Form meat into patties (yielding 6-8 per pound), and fry on medium-high heat until cooked through. Meanwhile, cook eggs any style in fat. Serves 4-6. Recipe adapted from Internal Bliss cook until caramelized for about 20 minutes. After, toss in artichoke hearts, smashed garlic, and some more salt and pepper saute until toasty and fragrant. Tuck chicken pieces into vegetables, and add chicken broth and vinegar. Bring liquid to a simmer, cover, and nish-off in oven (about 45 minutes). Meanwhile, fry broccoli in fat until orets become crispy - season with salt. Serves 4-6. Adapted from nomnompaleo.com

QDINNER: ASIAN BEEF KABOBS ROASTED CURRY CAULIFLOWER

Marinade: teaspoon sh sauce 1 tablespoon sesame oil cup coconut aminos 2 garlic cloves, minced or grated 1 teaspoon red pepper akes Black pepper

1 1/2 pounds ank steak, cut into 1-inch chunks 1 bell pepper, chopped into chunks 1 onion, chopped into chunks 2 zucchini, sliced and halved Marinate steak and vegetable for 1-4 hours in a non-reactive (not plastic) soak wooden skewers in water. Preheat grill pan or grill to mediumhigh heat. Skewer meat and vegetables on 4-6 skewers. Cook 12-15 minutes, turning every 3-4 minutes, until cooked to desired doneness. Serves 4-6. Adapted from primal-palate.com ROASTED CURRIED CAULIFLOWER 1 cauliower head, cut into orets 2 tablespoons coconut oil or claried butter 2-4 tablespoons curry power (depending on heat preference) Sea salt and pepper Lemon, halved Preheat oven to 450F. In a bowl toss orets with fat, curry power, salt, and pepper. Transfer orets to a foil-lined baking sheet and cover tightly with another sheet of foil. Roast for 15 minutes, remove foil, and roast for an additional 20 minutes toss them every 5-8 minutes to ensure even browning. Top with squeezed lemon juice. Serves 4 as a side. Adapted from nomnompaleo.com

SLUNCH: LEFTOVERS FROM DINNER GREEN SALAD

GREEN SALAD 1-2 cups salad greens 1 cup vegetables, chopped cup seeds or nuts (optional) House vinaigrette Toss altogether. Serves 1 (quadruple for 4).

VBREAKFAST: BACON, FRIED EGGS, & CABBAGE

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TSNACK: RAW VEGETABLES WITH VINAIGRETTE

1 cup chopped carrots, celery, bell pepper, tomato, or cucumber 2 tablespoons house vinaigrette Serves 1 (quadruple for 4).

2 bacon slice 1 egg 1/2 cup green cabbage, shredded Sea salt and pepper Heat a large frying pan over medium-high heat and cook bacon until crispy remove. Turn heat down to medium, and saute cabbage in grease until soft season with salt and pepper, and remove. Crack eggs onto pan and cook until whites are rm, ipping once. Serves 1 (quadruple for 4). Adapted from primal-palate.com

UDINNER: BRAISED CHICKEN & ARTICHOKES SAUTEED BROCCOLI

WLUNCH: LEFTOVERS GREEN SALAD

RBREAKFAST: HONEY SAUSAGE PATTIES & EGGS

1 pound ground turkey, pork, or beef 1/4 cup raw honey 3 garlic cloves, minced or pressed 1 teaspoon sea salt g u t r e a l . b

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4 pounds chicken (bone-in) 2 tablespoons claried butter or coconut oil 2 tablespoons poultry seasoning Sea salt and pepper 2 large onions, sliced 12 ounces artichoke hearts (jarred or frozen) 12 garlic cloves, smashed and peeled cup chicken broth (preferably homemade) 2 tablespoons balsamic vinegar 2 broccoli crowns, orets cut down to thumb size Preheat oven to 350F. Heat claried butter over medium heat in a dutch oven or oven safe heavy-bottomed pot. Season chicken poultry seasoning, salt and pepper, and brown on all sides (do not cook through) - removed seared chicken from pot. Add onion, salt, and pepper to pot, and o t . c o m * g u t . r e a l @

GREEN SALAD 1-2 cups salad greens 1 cup vegetables, chopped cup seeds or nuts (optional) House vinaigrette Toss altogether. Serves 1 (quadruple for 4). XSNACK: BANANA WITH NUT BUTTER 1 banana cup nut butter Slice banana into chucks on top of nut butter and eat with a spoon. Serves 1 (quadruple for 4).

gut*real
meal plans for a better life sample recipes
Heat a medium skillet over medium heat. In a bowl whisk eggs, axseed meal, water, coconut milk, butter, honey, and vanilla. In a small bowl (or large measuring cup), mix salt, baking soda, and coconut our. Transfer dry ingredients to egg mixture and mix well. With an ice cream scoop ladle batter onto buttered skillet, and cook 2-3 minutes per side. Serve hot with melted butter, coconut oil, honey, or maple syrup, and top with fruit and walnuts. Serves 4. Adapted from nourishingdays.com ROASTED CARROT FRIES 8-12 carrots (2 per person) 2 tablespoons claried butter or animal fat 1 tablespoon paprika Sea salt and pepper Preheat oven to 425F. Cut carrots into fries. Toss the fries with fat, paprika, salt, and pepper, and transfer to a foil lined baking-sheet. Roast for 30-45 minutes - tossing every 8-10 minutes. Serves 4 as a side. Adapted from nomnompaleo.com

YDINNER: FISH STICKS CONFETTI COLESLAW

FISH STICKS 1 1/2 pounds sturdy white sh 2 eggs, whisked 1 cup almond our 1 teaspoon sea salt Claried butter or animal fat for frying Rinse sh and cut into 1 inch by 5 inch pieces (remove bones). Place eggs in one dish, and almond our and salt in another. Dip sh in eggs then in our. Heat skillet to medium-high heat, and add fat. When pan is hot, fry sh browning on all sides. Serves 4-6 CONFETTI COLESLAW 1 apple, grated 1 celery stalk, nely chopped 4 cups cabbage, thinly sliced 1 red bell pepper, thinly sliced 3 tablespoons olive oil 2 tablespoons raw honey 1/4 cup apple cider vinegar 1/2 teaspoon dijon mustard Sea salt and pepper Combine apple, celery, cabbage, and bell pepper to a bowl. Whisk together remaining ingredients, and pour on top of cabbage. Toss well and adjust ingredients to taste. Serves 4 as a side. Adapted from comfybelly.com

8LUNCH: FORAGE SALAD

Formerly The Kitchen Sink Salad or The Garbage Salad, we wanted to bring some class back to this green dish. Go ahead, forage through your refrigerator and pantry and use up ingredients that would normally go to waste by the end of the week. Ideas: lettuce, vegetables, cheese, hard boiled or fried eggs, nuts/seeds, chicken, bacon, apple/pear/ grapes, and dried fruit. Dress with House Vinaigrette.

9SNACK: FRUIT & COCONUT MILK

cup fruit, cut up cup coconut milk Dash of cinnamon (optional) In a small bowl place fruit and top with coconut milk and cinnamon. Eat with a spoon. Serves 1 (quadruple for 4).

ZBREAKFAST: COCONUT FLOUR PANCAKES WITH FRUIT & NUTS

3 eggs 3 tablespoons axseed meal 3 tablespoons water 1 cup coconut milk 3 tablespoons claried butter, melted 1 tablespoon raw honey or maple syrup 1 teaspoon vanilla or cinnamon 1 teaspoon sea salt 1/2 teaspoon baking soda 1/2 cup coconut our Claried butter for frying 1 cup each berries, banana, and walnuts

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<DINNER: BUNLESS BURGERS ROASTED CARROTS

BUNLESS BURGERS 2 pounds ground beef 1 avocado, sliced red onion, thinly sliced Large handful of cilantro, chopped Sea salt and pepper Remove beef from refrigerator 20 minutes before grilling. Preheat grill pan or grill to high heat. Gently form meat into four patties season each with salt and pepper. Grill each patty for 4 minutes on each side ipping only once (and no patty pressing). Top with avocado, onion, and cilantro. Serves 4-6. Adapted from primal-palate.com

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