Hey again guys, Daniel here,
Today I’m going to take you through how I shop and what I prepare for my family in a week. It’s kind of a ‘Week in the life of…’ but focussed mainly on the food. Hopefully it gives you some insight into how you to can prepare fantastic Paleo meals for a family without spending a lot time or money.
I have set aside Sunday afternoons (3-5pm) for grocery shopping at my local markets. The quality of produce is far greater than your average supermarket, however as this is the last couple of hours of trading at the fresh food markets (they’re open Thursday – Sunday), the providores dramatically reduce prices in order to sell their stock (rather than having to add to their inventory of frozen stock). The point being that I get to feed my family with fantastic produce at a great price. A typical family of four is a good yardstick to use (that’s pretty much what I buy for each week).
So here’s a rundown of what my shopping looked like last week. I haven’t included fruit and vegies in here, nut you’ll be able to figure it out from the weekly meal menu below.
From the Seafood Monger I bought 1kg of fresh white bait, 2.5 kg of mussels and 2 rainbow trout all of which was great quality at bargain prices.
From the organic butcher I bought 1.7Kgs organic beef ribs, a 1.4kg organic bolar blade roast, 800gm of organic beef rump steak, 1kg kangaroo mince, 800gm free range chicken breast and a beautiful free range pork neck roast weighing 1.2kg
So that covers off the meat (protein) that I have had to purchase for the family for the week. As I stated before, purchasing this amount of meat can be expensive but if you shop around and shop at the right time you can often dramatically reduce your weekly food bill.
Weekly Family Menu
Below is a quick menu of meals for the week that I prepared for the family. If you have any questions or would like specific recipes feel free to ask in the comments section or on the Tengeri facebook page.
Just before I start I have a quick recommendation. Try and start each day with a lemon detox drink first thing in the morning. Simply squeeze half a lemon into a glass, top it up with warm water and down it before you even think about food. This will kick-start your metabolism and cleanses and detoxifies the digestive system, flushing out impurities and creating a clean slate for your system to receive all the nutrients you will eat during the day. If your digestive tract is clogged up with toxins and waste from the day before it inhibits your body’s ability to convert nutrients into energy.
You will also notice there are a few garnishes and sauces that pop up. I usually prepare a batch of these on a Sunday to have on hand during the week. They can be the thing to turn ordinary leftovers into an amazing meal.
I mixed the whitebait with couple of organic eggs some fresh herbs, a few spices and a sprinkle of coconut flour made some awesome fish patties, which I served with sweet potato, coconut mash and a watercress, ginger and kale salad.
I smoked the trout at home (it’s a hobby of mine) and we feasted on Smoked trout scrambled eggs with garlic spinach and grilled mushrooms for breakfast.
For lunch we had the left over seafood patties served cold, spread with Paleo lemon mayo and topped with cucumber, tomato and coriander salsa.
Dinner was the mussels, steamed with Thai spices, coconut milk, Chinese cabbage, red capsicum and sliced mushrooms. A really easy dish to prepare but so tasty.
Tuesday brekky was kangaroo mince stir fried with broccoli, bokchoy, chilli and spinach, topped with an organic poached egg and coconut/chilli sauce.
Tuesday lunch I dropped the leftover mussels and sauce into cauliflower puree to create a soup, garnished it with cherry tomatoes and rocket salad on the side. Yummo!
Tuesday dinner, slow cooked beef ribs served with sweet potato chips, garlic spinach and grilled tomato.
Wednesday brekky is smoked chicken breast omelette topped with a broccoli, mushroom and garlic stir-fry.
Wednesday lunch, cold left over ribs with a smoothie containing:
- 2 bunches of spinach
- half a cucumber
- handful of mint
- half a frozen mango or banana
- 200ml coconut water.
(You will need a good blender, smoothies done in a quality machine will transform your 21st Century Paleo experience.) We will have this smoothie again on Saturday and I will outline its health benefits there.
Dinner Wednesday was Slow Roasted Pork neck, stuffed with rosemary and garlic, seasoned with turmeric, coriander seeds and cumin, and served with crunchy cabbage (raw sauerkraut), roasted peppers and pureed apple.
Thursday brekky was Kangaroo, cumin and lemon zest patties with garlic spinach, raw organic tomato sauce and garlic mushrooms.
Lunch turns up cold shredded pork neck (leftovers) with a watermelon, mint, ginger and rocket salad. Might sound strange but it was awesome, drizzled with squeezed lime and extra virgin olive oil.
Dinner was those yummy rump steaks, served with sweet potato rosti’s and Paleo tempura vegies, cauliflower, capsicum and broccoli (fried in coconut oil and coated in a chestnut flour batter.)
Friday brekky was a simple scrambled eggs mix served with shredded left over pork neck tossed through homemade sauerkraut and drizzled with chilli and coconut sauce. Sauerkraut again, I can hear you complain, well…
Fermented foods naturally heal the gut mucosa and nurture a healthy inner ecosystem. In fact probiotic rich foods are an essential component in maintaining clear, healthy skin as well as a clear, healthy mind. For those wanting to prolong a youthful appearance fermented raw vegetables go a long way towards achieving that as well as providing sulphur, which fights disease, inflammation and infection.
For lunch on Friday we halved some bell peppers to create a ‘boat’ and filled these with shredded smoked chicken, mixed herbs, avocado puree and wild rocket.
Dinner was again kangaroo, this time mixed with an egg and some coconut flour, seasoned with sautéed onion, garlic, capsicum, wakame (a variety of seaweed ) and a few spices, rolled into koftas or skinless sausages and served with curried broccoli, grilled mushrooms and Chinese cabbage.
Some of you may be aware of the chemical CLA (conjugated lineolic acid). It is understood by biochemists that this chemical is possibly the greatest aid in reducing body fat and building lean strong muscle. There are no quality CLA supplements so leave that idea alone, however it occurs naturally in grass fed meats and is found in greatest concentration in our kangaroo meat. So if you want to look ‘hot’, start eating plenty of Roo.
As a family, we choose to fast on Saturdays, this doesn’t mean not eating at all but rather simply extending the night-time sleeping fast until mid afternoon (of which the health benefits are extraordinary ), at this time we have a smoothie, usually containing a bunch of spinach, half a cucumber, a handful of mint, a small knob of ginger, half a frozen mango and coconut water. Green juices or smoothies are the best medicine you can give your body. The juicer/blender predigests the veggies for you, leaving you with loads of bioavailable nutrients that can enter your system quickly, the chlorophyll content oxygenates your blood, increasing circulation and providing a fresh burst of energy.
On Saturday night we enjoyed the beef bolar blade roast, accompanied by roasted sweet potato, and a stir-fry of mixed green veggies. If you’ve been good all week enjoy a couple of glasses of red wine or a glass or two of gold tequila with lime and soda water, after all, Paleo existence is about sustainable balance.
Sundays is the indulgent brekky day for us. I usually knock up Paleo pancakes (made with coconut and chestnut flours, raw organic honey and coconut oil), we spoon organic blueberries onto these and dollops of coconut cream, and yes in coming weeks I will provide the recipe for these.
Sunday lunch is leftover beef roast with shaved fennel and a typical garden salad.
Snacks throughout the week entail trail mixes of raw cacao nibs, seeds, nuts and dried ginger; bars made of nut meals, dried fruits and seeds and healthy oils and my personal favourite dehydrated kale chips (most good health food shops have a variety of these now). Apart from water, Coconut water is an excellent source of hydration. I drink one or two a day and you can really feel your body being invigorated.
So there you have it. We’ve been through an entire week, from the shopping cart to the table, fed a family of four and done so in a healthy and, more importantly, exciting way. Preparing gourmet quality food need not be expensive or time consuming, it just take a little practice and fore thought.
In my next post I’ll go through some of my hints and tips for eating Paleo.
Until then, eat clean, train dirty and love your grub,
Aussie Paleo Chef