PCOS Challenge Meals

Transcription

PCOS Challenge:
8 Weeks to Transform Your Life
Meal Plans and Grocery Shopping Lists
Week 1
(Thank you to Leanne Ely and Saving Dinner for helping us put these together!)
Copyright ©2016 | Insulite Health, Inc. | www.pcos.com | 888-272-8250 BREAKFAST:
Smoothies are our breakfast of choice a few days of the week (find recipes in our Forum). Robin also loves
having dinner for breakfast like a stir-fry with vegetables and ground meat, or left-over soup or chili.
Here are some other yummy options:
Waffles (go here to see how to make these: https://www.youtube.com/watch?v=Yw36FK7LWLc)
Eggs Benedict (see how to make them here: https://www.youtube.com/watch?v=6R2V8CLI9B4.)
Robin's Quick Nut Granola: http://juvenescence.net/robins-quick-nut-granola
Robin's Quiche: http://juvenescence.net/quiche
Steel cut gluten-free oats: soak overnight in water with 1 tsp apple cider vinegar. Cook in the morning
for 10 minutes or so (add more water if necessary). Add berries, chopped walnuts, coconut or
unsweetened almond milk and serve with Robin's Breakfast Sausage.
• Robin's Breafast Sausage: http://juvenescence.net/breakfast-sausage
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BASIC SHAKE RECIPE (see others posted in Food, Glorious Food)!)
1.5 scoops PurePaleo or PurePea Protein (go here to order: http://pcos.dfhealthestore.com, or
use another protein powder with 20 to 25 grams protein) - add at the end so it doesn't get too airy
1/2 cup unsweetened coconut milk
1/2 to 3/4 cup water (or more coconut milk)
1 cup frozen organic berries (your choice)
2 tablespoons freshly milled flax or chia seed**
Vegetables like a handful of parsley, spinach, celery, and 1/2 an avocado for extra needed fat
Blend and drink.
*Rotate your berry choices as much as you can: blackberries, blueberries, boysenberries,
loganberries, raspberries, gooseberries, strawberries. If it is a fruit with the word “berry” on the end,
it’s a good choice. Frozen or fresh, make sure they’re organic.
**Mill your flax or chia seed as you use it. This will give you fiber and beneficial omega three fatty
acids. Buy a coffee mill and use it expressly for this purpose. Only grind as much as you need, it
will go rancid and is worthless otherwise.
LUNCH AND DINNER:
LUNCH and DINNER are the same. You will want to make enough dinner so you can pack the
leftovers for your lunch. The only exception to this rule is the night you have fish; just make enough
for that night, no leftovers. Make extra, extra leftovers the night before your fish night, so you’ll
have leftovers for the night after fish. Make sense? Just read it again and you’ll get it!
Begin lunch or dinner with 1 cup of Super Salad. Make up a batch of this and store it in the fridge;
use all week.
Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.
If you’d like to share, please share our free menus available at www.SavingDinner.com
Super Salad
Makes about 14 cups
Choose 14 cups of the following to make up your salad for the week; mix and match to your heart’s
content!
Arugula, spinach, watercress, endive, red leaf lettuce (any lettuce except Iceberg), parsley, basil.
Add any or all of the following to the base of your Super Salad:
Bean sprouts, cucumber, cabbage, celery, bell peppers, chives, broccoli and/or cauliflower florets,
radishes, yellow squash, zucchini, fennel, jalapenos.
To make, place a cup of your salad greens on your plate, followed by any of the add-ons you might
like. 1 tablespoon of Leanne’s Basic Vinaigrette goes on top.
You can add nuts to your salad as you desire but never the same nut two days in a row. For
example, add 1 tablespoon of slivered almonds one day then add some chopped cashews the next.
Measurement is always the same (1 tablespoon). If you add nuts, skip the avocado.
Leanne’s Basic Vinaigrette
Makes 4 tablespoons
3 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
1 clove garlic, pressed
Pinch of dried basil
Pinch of dried oregano
Mix all together, use 1 tablespoon per salad.
Here are the rules, followed by the recipes. Each day you will have for lunch and dinner:
• 2 cups of veggies (use the salad as one of those cups) along with 4 to 6 ounces of lean
protein (see the recipes for examples of what you will have)
• 1-3 servings of healthy fats (see recipes for examples)
• 1 serving high fiber carbs (see recipes for examples)
I have listed 7 meals and the recipes. All recipes serve 4, so you can feed your family at the same
time and they’ll never be the wiser to your diet. Follow the order in which you see them if at all
possible, just remember, if you have fish on one day, no leftovers. Fish can only be eaten every 4th
day.
Got leftovers?
I sure hope so! Leftovers are the makings of your lunch! You can either warm them up or transform
them. Here are some transforming tips:
1) Wrap it up. Use a couple of big Romaine lettuce leaves; chop last night’s protein
and place inside, wrap it up like a burrito and enjoy! Add some avocado and you’re good to go.
2) Salad it up. Chop up that protein, put it on top of 1 cup dark green leafies, add some chopped
green onion, a little cucumber, a little baby spinach and 1 tablespoon of my Vinaigrette, you’re in
business.
FOR THIS WEEK: Try black bean dip or hummus with veggies before lunch or dinner every day
this week (you can rotate them if you like). You can have all the optimal non-starchy veggies you
want and 1/4 to 1/2 cup hummus or black bean dip (eat 1/2 cup if there is no high fiber starchy
carb offered as a serving suggestion; 1/4 cup if there is).
Leanne’s Famous Black Bean Dip
Makes about 2 cups
1 (15-oz.) can of black beans, drained and rinsed (or equivalent measure of homemade)
1 (12-oz.) can green chili peppers, drained (can sizes vary; doesn’t need to be exact)
1/4 cup jarred salsa
2 teaspoons cumin
1 to 2 cloves of garlic, pressed
1 good squeeze of lime
Dump everything into a food processor and whir like mad. When it's done, plop it into a bowl and
serve as per instructions above.
Leanne’s Very Easy Hummus
Makes about 1 1/2 cups
1 (15-oz.) can garbanzo beans, drained and rinsed (or equivalent measure of homemade)
2 cloves garlic, pressed
2 tablespoons lemon juice, use less lemon juice as your taste dictates
2 tablespoons tahini
Sea salt to taste
Whirl it all together in a food processor, salting to taste. That's all there is to it. Just make sure
you process it well. This is one of those recipes you don't want big hunks in.
Shopping List
PROTEIN
1 1/2 pounds boneless skinless
chicken breast halves
1 1/2 pounds boneless skinless
turkey breast meat
1 pound boneless skinless
chicken breast meat
1 pound flank steak
1 pound 95% lean grass fed
ground beef
1pound lean organic pork
tenderloin
4 (6-oz.) salmon fillets, about 1”
thick (or buy frozen)
PRODUCE
3 pounds onions (keep on hand)
Garlic (11 cloves) **Additional
Arugula
Spinach**Additional
Watercress
Endive
Red leaf lettuce OR other lettuce
(except Iceberg)
Parsley
Basil
Rosemary
Chives
Bean sprouts
Cucumber
CONDIMENTS
Cabbage
Olive oil **Additional
Celery
Extra virgin olive oil
Green onions
Balsamic vinegar
Red Onions – 2 medium
Salsa (1/4 cup)
Mushrooms (3 1/2 cups sliced
Tahini (in Asian section of
plus
grocery store)
Bell peppers (1 yellow, 2 large
Hot pepper sauce
green plus suggested vegetable
medley)
CANNED GOODS
Broccoli and/or cauliflower florets
Low sodium chicken broth (1
Radishes
cup)
Yellow squash**Additional
1 (14.5-oz.) can diced fire-roasted Zucchini (3/4 pound, 4 cups
tomatoes
sliced plus suggested vegetable
Diced tomatoes (7.25 ounces)
medley) **Additional
Tomato sauce (30 ounces)
Sweet potatoes (1 large)
1 (15-oz.) can black beans
**Additional
1 (15-oz.) can garbanzo beans
Fennel
1 can green chili peppers
Jalapenos
Coconut milk (1/4 cup per
Pablano peppers (1 small)
smoothie)
Lemons
Limes
OTHER
**Avocado
Protein powder
**Kale
Kitchen string
**Cherry tomatoes
Metal or Bamboo skewers
**Asparagus
**Broccoli
**Cauliflower
**Additional veggies of your
choice
SPICES
Basil
Oregano
Cumin
Sea salt
Chili powder
Sesame seeds
Garlic powder
Onion powder
Cinnamon
Cajun seasoning (if it is
absolutely MSG and gluten free);
otherwise see recipe for Cajun
Chicken Stir-Fry and add:
White pepper
Cayenne pepper
Paprika
Crushed red pepper flakes
**Peppercorns
DRY GOODS
Cocoa powder (2 1/2 teaspoons)
Xylitol (1/2 teaspoon) (optional)
Flax OR chia seed, un-milled (2
tablespoons)
Golden raisins (3 tablespoons)
Currants (3 tablespoons)
Slivered almonds (2 tablespoons)
**Brown rice
FREEZER
4 (6-oz.) salmon fillets, about 1”
thick (if not using fresh)
Organic berries, your choice (1
cup per smoothie)
** = Serving Suggestions
Purchase these ingredients
if you are following our
suggested side dishes.
Purchase the quantity that
meets your needs.
Ole Mole Chicken
Recipe 1 – Serves 4
INGREDIENTS:
1/2 cup chopped onion
3 tablespoons golden raisins
3 tablespoons currants
3/4 teaspoon chile powder
1 tablespoon toasted sesame seeds
1/4 teaspoon ground cumin
1/4 teaspoon ground cinnamon
2 1/2 teaspoons cocoa powder
1/8 teaspoon hot pepper sauce, or to taste
7.25 ounces canned diced tomatoes
1/2 cup tomato sauce
1/2 cup low sodium chicken broth
1 1/2 pounds boneless skinless chicken breast
halves
2 tablespoons slivered almonds
INSTRUCTIONS: Combine first 13 ingredients (onion through chicken broth). Pour into a crock
cooker. Add the chicken breasts; to cover with sauce.
Cover and cook on Low 6 to 8 hours, or until chicken is tender. Once the chicken is tender, remove,
shred, and stir it back into the mole. Serve sprinkled with slivered almonds.
SERVING SUGGESTION: Serve over brown rice topped with a little avocado; add steamed kale.
Rosemary Steak with Arugula
INGREDIENTS:
2 tablespoons crushed fresh rosemary
3 garlic cloves, halved
1 tablespoon olive oil
1 pound flank steak, trimmed
1/8 teaspoon black pepper
2 bunches arugula, washed
INSTRUCTIONS: In a food processor, combine rosemary and garlic; puree into a paste. Rub paste
into both sides of steak.
Place a large skillet coated with olive oil over high heat. When skillet is hot, add steak and sear until
brown, 3 to 5 minutes; turn and sprinkle with pepper; cook until steak reaches desired level of
doneness (5 to 8 minutes for medium).
Transfer steak to a cutting board. Let stand for 5 minutes before thinly slicing across the grain
(diagonally). Serve steak slices over arugula.
SERVING SUGGESTION: Stir-fried zucchini, yellow squash and cherry tomatoes tossed with a little
garlic, sea salt and pepper. Add a small baked sweet potato.
DO-AHEAD TIP: Marinate turkey for at least 4 hours or up to 24 hours. If using bamboo skewers,
soak for at least 30 minutes before grilling to prevent burning.
Summer Turkey Kabobs
INGREDIENTS:
1 tablespoon lemon juice
1/2 teaspoon sea salt
1/4 teaspoon crushed red pepper flakes
2 tablespoons olive oil
1/2 teaspoon oregano
1 1/2 pounds boneless skinless turkey breast
meat, cut into 1 1/2-inch chunks
1 large yellow bell pepper, seeded, de-ribbed and
cut into 1 1/2-inch cubes
2 medium red onions, cut into 1 1/2-inch cubes
3/4 pound zucchini, cut into 3/4-inch-thick
slices
Metal OR bamboo skewers
INSTRUCTIONS: In a large bowl, whisk together lemon juice, salt, garlic and crushed red pepper
flakes; gradually whisk in the olive oil then stir in the oregano. Add turkey chunks and toss to coat.
Cover and refrigerate for at least 4 hours or up to 24 hours.
Preheat indoor or outdoor grill to MEDIUM-HIGH.
Thread turkey alternately with vegetables onto skewers; sprinkle with additional salt if desired.
Grill, turning occasionally, for 20 minutes or until turkey is cooked through and vegetables are
tender-crisp.
SERVING SUGGESTION: Serve on top of brown rice.
Pan Seared Salmon with Mushrooms and Spinach
INGREDIENTS:
1 tablespoon thinly green onions
2 teaspoons olive oil, divided
1 1/2 cup sliced mushrooms
4 (6-oz.) salmon fillets (about 1-inch thick)
2 cups fresh spinach
1/2 teaspoon salt, divided
1 teaspoon grated lemon rind
1 teaspoon fresh lemon juice
INSTRUCTIONS: Heat one teaspoon of the olive oil in a large skillet over medium-high heat.
Sprinkle fish with 1/4 teaspoon salt and pepper. Add fish to pan; cook 5 minutes on each side or
until fish flakes easily when tested with a fork. Remove fish from pan, and keep warm. Add
remaining oil and green onions to pan; saute 1 minute. Add mushrooms in a single layer; cook 2
minutes (do not stir).
Cook an additional 2 minutes, stirring frequently. Add spinach; cook 30 seconds or until spinach
wilts. Remove from heat; stir in 1/4 teaspoon salt, lemon rind and juice. Serve over fish.
SERVING SUGGESTION: Serve with steamed asparagus and a baked sweet potato.
Cajun Chicken Stir-Fry
INGREDIENTS:
2 large green bell peppers, seeded, deribbed and
1 pound boneless skinless chicken breast meat, cut into strips
cut into strips
1/2 cup sliced onion
2 teaspoons Cajun seasoning***
Salt and pepper, to taste
INSTRUCTIONS: In a medium bowl, toss chicken with Cajun seasoning until well coated.
Heat the oil in a large skillet over medium-high heat; saute chicken, bell peppers, onion and garlic
until chicken is cooked through and peppers are tender-crisp; season with salt and pepper to taste.
SERVING SUGGESTION: Serve over brown rice and add some steamed broccoli.
***Cajun Seasoning blend (you can buy it as long as it is absolutely MSG and gluten free).
Here’s my recipe:
2 teaspoons white pepper
2 teaspoons garlic powder
2 teaspoons onion powder
2 teaspoons cayenne pepper
2 teaspoons paprika
2 teaspoons black pepper
Zucchini Beef Skillet
INGREDIENTS:
1 pound lean ground grass fed beef
1/2 teaspoon salt
1/2 teaspoon garlic powder
1 teaspoon onion powder
26 ounces canned tomato sauce
4 cups thinly sliced zucchini
2 cups sliced mushrooms
INSTRUCTIONS: Cook and crumble beef in a large skillet over medium heat; add salt, black
pepper, garlic powder and onion powder. When the beef has browned, stir in the tomato sauce;
simmer for 5 minutes to blend the flavors.
Meanwhile, steam the zucchini and mushrooms until tender-crisp; arrange them evenly on dinner
plates; top with equal amounts of beef sauce.
SERVING SUGGESTION: Serve on brown rice with braised Swiss chard (sauté chard in olive oil and
garlic till bright green, add 1/4” water, cover & simmer till fork tender).
Mexican Pork and Sweet Potato Stew
INGREDIENTS:
1 small poblano pepper
1 (14.5-oz.) canned diced fire-roasted tomatoes,
1 pound organic lean pork tenderloin, cut into 1- undrained
inch cubes
1/2 teaspoon ground cumin
1/2 teaspoon salt
1 large sweet potato, peeled and cut into 1-inch
cubes
1 tablespoon lime juice
INSTRUCTIONS: Turn on a stovetop burner and place poblano pepper over open flame (use tongs
or a long-handled fork to keep fingers away from flame); carefully turn to char on all sides. Place
pepper in a plastic or paper bag; close bag and set aside for 10 minutes to steam. Rub poblano skin
off with your hands under cold running water; core, seed and dice pepper. (Note: If you have an
electric range, broil poblano on high, 3 inches from flame, turning occasionally, until charred on all
sides. Follow remaining directions above.)
Place pork in a slow cooker. Add broth, sweet potato, onion, poblano pepper, tomatoes, cumin, salt
and pepper; stir well. Cover and cook on LOW setting for 6 to 7 hours. Add lime juice and stir well
before serving.
SERVING SUGGESTION: Serve over Cauli-Rice (process cauliflower in a blender or food processor
until it resembles grains of rice; steam “rice” till tender; drain; salt and pepper to taste, drizzle a
little olive oil and fluff with a fork). Add a big spinach salad and chopped veggies of your choice
Leanne’s Vinaigrette.
PCOS Challenge:
Week 2
Copyright ©2016 | Insulite Health, Inc. | www.pcos.com | 888-272-8250 Shopping List
PROTEIN
8 (6-oz.) boneless skinless
1 pound ground chicken
1 1/2 pounds beef sirloin steak
1 1/2 pounds beef chuck roast
4 halibut fillets OR other firmfleshed white
fish (or buy frozen)
1 pound firm-fleshed fish fillets
(or buy frozen)
CONDIMENTS
Olive oil
Vinegar (if not using wine)
Balsamic vinegar
Italian salad dressing
Worcestershire sauce
Dijon mustard
Green olives (1/4 cup halved)
Honey
Red wine (3/4 cup) (or use red
grape juice with a splash of
vinegar)
SPICES
Sea salt
Oregano
Cumin seed
Ground cumin
Cayenne pepper
Bay leaves
Paprika
Thyme
Chili powder
Garlic powder
Cayenne pepper
PRODUCE
Red onion (1 large plus 1/2 cup
sliced
Garlic (15 cloves) **Additional
Green onions (4)
**Zucchini
**Yellow squash
**Spaghetti squash
Green bell peppers (1 medium)
Red bell peppers (2 medium
Yellow bell peppers (1 medium)
**Green beans
Mushrooms (8)
Gingerroot (1/2 tablespoon
grated)
Tomatoes (2 medium) **Additional
Cherry tomatoes (8) **Additional
Cabbage (2 cups shredded)
**Sweet potatoes
**Broccoli
**Spinach
**Kale
**Chard
Baby lettuce (10 ounces)
**Veggies of your choice (for
Vinaigrette salad)
**Avocado (optional)
Cilantro (3/4 cup chopped)
**Additional
Lemons (1/2 cup juice)
Limes (1 whole plus wedges)
FREEZER
4 halibut fillets OR other firmfleshed white
fish (if not using fresh)
(if not using
fresh)
OTHER
Bamboo OR metal skewers
Large zipper-topped plastic bags
Purchase these ingredients
if you are following our
suggested side dishes.
Purchase the quantity that
meets your needs.
DRY GOODS
Xylitol, from birch trees - look for non-GMO source
**Black beans
CANNED GOODS
Low sodium beef broth (3/4 cup)
1 (14.5-oz.) can diced tomatoes
1 (4-oz.) can diced green chilies
Red grape juice (3/4 cup) (if not
using wine)
DO-AHEAD TIP: Marinate steak overnight (see recipe). If using bamboo skewers, soak them in
water for 30 minutes before grilling, to prevent burning.*
Steak and Veggie Kabobs
INGREDIENTS:
2 tablespoons balsamic vinegar
1/4 cup olive oil
1/4 teaspoon dried oregano
1/8 teaspoon freshly ground black pepper
1 tablespoon Worcestershire sauce
2 cloves garlic, minced or pressed
1 1/2 pounds grass fed beef sirloin steak, cut
into 1-inch cubes (trimmed of fat)
1 medium green bell pepper, seeded, de-ribbed
and cut into 1-inch squares
1 medium red bell pepper, seeded, de-ribbed and
cut into 1-inch squares
1 medium yellow bell pepper, seeded, de-ribbed
and cut into 1-inch squares
1 large red onion, peeled and cut into eighths
8 mushrooms
8 cherry tomatoes
Bamboo OR metal skewers*
INSTRUCTIONS: In a large bowl, whisk together first 8 ingredients (vinegar through garlic); add
steak and turn to coat; cover and refrigerate overnight.
Preheat indoor or outdoor grill to MEDIUM-HIGH. Alternately thread cubes of meat and vegetables
on skewers; grill, turning often, until meat is cooked to desired level of doneness.
*Leanne’s Note: I soak the whole bag of bamboo skewers then store them in the freezer so they’re
always soaked and ready to go.
SERVING SUGGESTION: A big spinach salad and chopped veggies of your choice with Leanne’s
Vinaigrette (recipe is on this menu and last weeks). Add avocado if desired.
DO-AHEAD TIP: Marinate tomorrow’s chicken tonight, after dinner, for better flavor!
Lemon Oregano Chicken
INGREDIENTS:
1/2 cup lemon juice
4 tablespoons honey
4 cloves garlic, minced or pressed
4 (6-oz.) boneless skinless chicken breast halves
2 teaspoons dried oregano
INSTRUCTIONS: In a small bowl, whisk together lemon juice, honey, olive oil and garlic; blend well
to make marinade.
Place chicken in a large zipper-topped plastic bag and pour marinade on top; mush it around, seal
bag and refrigerate preferably overnight.
Grill inside or outside, using the directions that came with your grill. When chicken is cooked,
sprinkle with oregano.
SERVING SUGGESTION: Baked sweet potatoes and steamed broccoli. (sweet potatoes can be baked
in slow cooker; stab and cook for 4 hours on HIGH).
DO-AHEAD TIP: Marinate fish for 15 minutes (see recipe).
Grilled Fish on Cilantro Chili Slaw
INGREDIENTS:
1/2 cup balsamic vinegar
1/4 cup olive oil (plus more to lightly grease the
grill)
1/4 cup chopped fresh cilantro
1 (4-oz.) can diced green chilies
1 teaspoon cumin seed
1/8 teaspoon cayenne pepper
2 cups finely shredded cabbage
1/2 cup thinly sliced red onion
Sea salt, to taste
4 halibut fillets OR other firm-fleshed white fish
INSTRUCTIONS: In a small bowl, combine first 7 ingredients (vinegar through cayenne); set aside.
In a large bowl, combine cabbage, onion and 1/4 cup of vinegar mixture; add a little sea salt to
taste. Rinse fish and pat dry. In a large zipper-topped plastic bag, combine fish and 1/4 cup of
vinegar mixture; seal bag and let fish stand for 15 minutes, turning occasionally.
Preheat indoor or outdoor grill to HIGH and lightly grease with olive oil to prevent sticking. Place
fish on grill (discard marinade) and cook, turning once, until barely opaque but still moist in the
center, 6 to 8 minutes.
Meanwhile, combine cabbage and onion and salt to taste. Mound cabbage mixture equally on
dinner plates and top each with a grilled fish fillet; drizzle remaining vinegar mixture equally on top.
SERVING SUGGESTION: Stir-fried zucchini, yellow squash and cherry tomatoes tossed with a little
garlic, sea salt and pepper or grill your veggies.
Picante Chicken
INGREDIENTS:
4 (6-oz.) boneless skinless chicken breast halves 4 cloves garlic, pressed
1 (14.5-oz.) can diced tomatoes, un-drained
1/4 cup halved green olives
1 medium red bell pepper, seeded, de-ribbed and 1/2 bay leaf
cut into strips
1 teaspoon paprika
1/2 medium onion, chopped
1/2 teaspoon thyme
INSTRUCTIONS: Sprinkle chicken with salt and pepper.
Heat the oil in a skillet with a tight-fitting lid over medium-high heat; add chicken and brown for 2
minutes per side.
Add bell pepper, onion and garlic; cook until onion is translucent, about 5 minutes. Add tomatoes
and remaining ingredients; bring to a boil, cover and simmer for 10 minutes or until chicken is
cooked through. Remove bay leaf and serve.
SERVING SUGGESTION: Spaghetti squash with sautéed chopped tomatoes and onions over the
top; add steamed kale.
Crock Roast with Red Wine Sauce
INGREDIENTS:
1 medium onion, thinly sliced
1 teaspoon Dijon mustard
4 cloves garlic, peeled and halved
1 teaspoon xylitol or honey
3/4 cup red wine (or use red grape juice with a
1 1/2 pounds beef chuck roast, trimmed of all
splash of vinegar)
visible fat
3/4 cup low sodium beef broth
1 bay leaf
INSTRUCTIONS: Place onion and garlic in a slow cooker.
Heat the olive oil in a skillet over medium-high heat; add roast and brown on all sides, salting and
peppering as you go; transfer to slow cooker.
In a small bowl, whisk together mustard, xylitol, wine and broth; pour over the top of the roast and
add the bay leaf.
Cover and cook on LOW for 8 hours. Remove roast from slow cooker to a cutting board and pour
juices into a saucepan (remove bay leaf) over medium-high heat; bring to a boil then reduce heat
and simmer until reduced slightly; adjust seasonings if necessary. Serve sauce with sliced roast.
SERVING SUGGESTION: Baked sweet potatoes (sweet potatoes can be baked in slow cooker; stab
and cook for 4 hours on HIGH); add sautéed green beans.
Taco Salad
INGREDIENTS:
1 pound ground chicken
10 ounces baby lettuce leaves
2 medium tomatoes, chopped
2 tablespoons Italian salad dressing
1 tablespoon Worcestershire sauce
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon ground cumin
4 green onions, chopped
1/2 cup chopped cilantro
1 cup shredded low fat Cheddar cheese (use for
the family, not for you!)
INSTRUCTIONS: In a skillet, brown ground chicken; season with salt and pepper to taste; set aside
to cool. In a large salad bowl, place lettuce.
In a small bowl, combine next 9 ingredients (tomatoes through pepper); blend well and add to
browned chicken. Add tomato/chicken mixture and remaining ingredients to salad bowl; toss well
and serve.
SERVING SUGGESTION: You already have a complete meal in this tasty salad, but feel free to add
more salad per the instructions above.
DO-AHEAD TIP: Marinate fish fillets for 30 minutes (see recipe).
Golden Fish Fillets
INGREDIENTS:
2 tablespoons Asian Sauce*
1/2 tablespoon grated gingerroot
Juice of 1 lime
Lime wedges
INSTRUCTIONS: In a shallow bowl, combine tamari sauce, gingerroot and lime juice; add fish fillets
and turn to coat.
Cover and refrigerate for 30 minutes. In a large skillet, heat the olive oil over medium-high heat
until almost smoking. Add fish fillets, spooning a little of the marinade on top; cook for 5 to 6
minutes; turn and again spoon some of the marinade on top; cook until golden and fish flakes
easily when tested with a fork.
Serve with lime wedges.
SERVING SUGGESTION: Black Bean Salad (Per serving:1/2 cup cooked black beans Leanne’s
Vinaigrette and chopped cilantro to taste) braised chard.
*You should have this from last week in the fridge. If you need the recipe again, here it is
(ingredients are not on the shopping list):
Asian Sauce
Makes 1 1/2 cups
4 teaspoons balsamic vinegar
2 teaspoons dark molasses
1/4 teaspoon ground ginger
1 pinch white pepper
1 pinch garlic powder
1 1/2 cups beef broth (make SURE it's free from MSG and gluten!)
Put all ingredients in a pot, simmer for 15 minutes, allow to cool and use in your recipes. Store
covered in the fridge. Use within 7 days--which you won't so put it in an ice cube tray and store in
the freezer with one cube equaling 1 tablespoon for easy measuring; you have to measure it though,
don't assume your ice cube tray has 1 tablespoon measurements.
PCOS Challenge:
Week 3
Copyright ©2016 | Insulite Health, Inc. | www.pcos.com | 888-272-8250 Leanne’s Basic Vinaigrette
Makes 4 tablespoons
FOR THIS WEEK:
Try 1 cup of Leanne’s Basic Veggie Soup before lunch or dinner every day this week (you can rotate
this with the Super Salad if you like). Be sure and try some of the quick fixes for a little variety!
Leanne’s Basic Vegetable Soup - Makes 12 cups
1 large onion, chopped
2 small celery stalks, chopped
1/4 head cabbage, chopped
2 large carrots, chopped
2 cups green beans, cut into 1-inch pieces
1/2 teaspoon thyme
Sea salt and fresh pepper to taste
6 cups chicken broth (homemade is preferable otherwise choose a low-sodium, gluten free brand)
In a large soup pot, heat the olive oil over medium-high heat. Add the onion and cook till nearly
translucent, now add the garlic (don't let the garlic brown) and saute another couple of minutes.
Add the rest of the chopped veggies, sauteing for just a minute or two. You're not cooking them just
sauteing for the wonderful flavor this quick step will infuse in your soup. Add the thyme and salt
and pepper while sauteing.
Now put the veggies in the crock-pot, add the broth. Cook on low 7 to 9 hours (depending on your
crock-pot) or high 4 to 6 hours (but all crock-pots are different, depending on size, age, brand etc.)
Remember, your mileage may vary.
Quick Fixes for Variations on the Basic Veggie Soup:
Now remember, don’t do this to the whole pot of soup! Just the little bit you pull out to fix yourself
for lunch, etc.
Quick Fix #1:
Tex Mex Veggie Soup. Add some fresh chopped tomato and cilantro, simmer till tomato is tender.
Quick Fix #2:
Tuscan Veggie Soup. Add some fresh chopped tomato, chopped kale, a little bit of dried basil. Cook
till heated through and the kale is tender.
Quick Fix #3:
Minestrone Veggie Soup. Add some fresh chopped tomato, baby spinach leaves and little dried
oregano. Simmer till tomato is tender.
Quick Fix #4:
Autumn Veggie Soup. Add some diced acorn squash or butternut squash, a sprinkling of nutmeg
and some chopped parsley. Simmer soup till your squash is cooked.
Shopping List
PROTEIN
3 pounds lean pork tenderloin
8 ounces boneless skinless
4 (6-oz) boneless skinless chicken
breast halves
1 pound 95% lean ground beef
1 1/2 pounds flounder fillets (or
other firm white fish) (or buy
frozen)
1 pound medium shrimp, peeled
and deveined (or buy frozen)
CONDIMENTS
Olive oil
Toasted sesame oil
Balsamic vinegar
Rice wine vinegar
Dry red wine (1 cup)
Honey (preferably local)
Dark molasses
Hot pepper sauce
CANNED GOODS
Black beans (10 ounces)
**Additional
Low sodium diced tomatoes (10
ounces)
Coconut milk (1/4 cup plus 1/4
cup per smoothie)
Beef broth (1 1/2 cups)
Chicken broth (6 cups if not
using homemade)
SPICES
Sea salt
Basil
Oregano
Thyme
Red pepper flakes
Cayenne pepper
White pepper
Onion powder
Garlic powder
Ground ginger
Ground cumin
Nutmeg
PRODUCE
Red onion (1 cup sliced) **
Garlic (27 cloves + 1 teaspoon) **
Arugula
Spinach
Watercress
Endive
Kale
Baby spinach
Red leaf lettuce OR other lettuce
Baby greens (2 cups)
Romaine lettuce (8 large leaves)
Parsley
Basil (2 tablespoons chopped plus
suggested vegetable medley)
Rosemary (1 sprig plus 2
tablespoons chopped plus 1/2
teaspoon chopped)
Thyme (2 tablespoons chopped)
Oregano (2 tablespoons chopped)
Cilantro (1/4 cup + 3
tablespoons) **
Chives
Bean sprouts (1 cup plus
Cucumber
Tomatoes (3/4 cup chopped)
Celery (2 small stalks chopped
plus suggested vegetable medley)
Mushrooms (1 cup plus 6 ounces
sliced)
Cabbage (1/4 head chopped plus
suggested vegetable medley) **
Red bell peppers (2 cups
quartered plus 1/4 cup chopped
plus 1/2 cup strips)
Bell peppers
Radishes
Carrots (2 large chopped)
Acorn OR butternut squash
Green beans (2 cups) **Additional
Yellow squash
Spaghetti Squash
Zucchini (1 pound plus 1 cup
sliced plus 1 cup chopped plus
Fennel (3 pounds)
PRODUCE continued
Avocado (optional)
Jalapenos (1 whole plus
Green onions (2 tablespoons
chopped plus 1/2 cup sliced)
Lemons (1/4 cup plus 1
teaspoon juice)
Limes (3 tablespoons juice)
**Broccoli
**Sweet potatoes
**Swiss chard
DRY GOODS
Medium rice noodles (7 ounces)
(make sure they are gluten, soy,
egg, dairy, peanut free!)
Xylitol (1/2 teaspoon per
smoothie) (optional)
Flax OR chia seed, un-milled (2
tablespoons per smoothie)
Nuts (assorted for salad)
(optional)
**Brown rice
FREEZER
1 1/2 pounds flounder fillets (or
other firm white fish) (if not using
fresh)
1 pound medium shrimp, peeled
and deveined (if not using fresh)
Organic berries, your choice (1
cup per smoothie)
OTHER
Protein powder
Aluminum foil
Toothpicks
purchase these ingredients if you
are following our suggested side
dishes. Purchase the quantity to
meet your needs
Pork Tenderloin with Grilled Vegetables
INGREDIENTS:
1 tablespoon honey (preferably local)
1 cup dry red wine
1/2 teaspoon chopped fresh rosemary
1 sprig of fresh rosemary
2 cups quartered red bell peppers
1 pound trimmed and sliced zucchini
1/4 teaspoon dried red pepper flakes
1 cup onion wedges
1 dash cayenne pepper
Sea salt and freshly ground pepper, to taste
1 1/2 pounds lean organic pork tenderloin
2 teaspoons olive oil, divided
1/4 cup balsamic vinegar
2 cups baby greens
INSTRUCTIONS: In a small saucepan simmer wine, rosemary sprig, garlic, red pepper flakes and
cayenne pepper until reduced to about 1/2 cup, 7 to 8 minutes. Pour through a fine sieve into a
measuring cup, then transfer rosemary sprig, garlic and red pepper flakes to a sealable plastic bag
along with a 1/4 cup wine marinade and tenderloin. Marinate, turning bag occasionally, at least 2
hours in the refrigerator. Return remaining 1/4 cup wine marinade to saucepan and add vinegar,
honey and chopped rosemary, then simmer dressing until reduced to about 1/4 cup, 6 to 8
minutes; set aside.
Prepare grill to medium-high heat. Put bell peppers, zucchini, and onion wedges on a lightly oiled
grill rack and place over heat. Grill zucchini and onion until tender; transfer to a cutting board.
Grill peppers until skins are blackened and softened, about 8 minutes; transfer to a bowl, cover,
and let steam 10 minutes.
While peppers are steaming, pat pork dry and season with salt and pepper. Grill over medium-hot
heat, turning frequently, until an instant-read thermometer inserted into thickest part of tenderloin
registers 165 degrees, about 20 minutes. Transfer to a cutting board, then tent loosely with foil and
let stand 10 minutes before slicing.
Peel peppers and cut into 1-inch pieces. Transfer to a large bowl. Cut zucchini and onion into 1inch pieces and add to peppers. Toss vegetables with 2 tablespoons rosemary dressing, 1 teaspoon
oil, and salt and pepper to taste. Toss baby greens with remaining teaspoon oil. Mound grilled
vegetables on 4 plates and top with sliced pork. Add any juices from cutting board to remaining 2
tablespoons dressing and drizzle over pork. Top with baby greens.
SERVING SUGGESTION: Serve with a small baked sweet potato. Add avocado or some nuts to
your Super Salad to get a little bit of fat in your meal.
Hot Pepper Flounder
INGREDIENTS:
Olive oil
1 1/2 pounds flounder fillets (or other firm white 2 tablespoons chopped green onion
fish; fresh or frozen)
2 tablespoons chopped fresh basil
3/4 cup chopped tomatoes
1/8 teaspoon freshly ground black pepper
1/4 cup lemon juice
2 drops hot pepper sauce
1/4 cup chopped red bell pepper
INSTRUCTIONS: Preheat oven to 500 degrees. If fish fillets are large, cut into 4 serving
pieces. Place fish in metal baking pan (DO NOT use glass at this temperature), lightly grease with
olive oil. Mix remaining ingredients; spoon onto fish. Bake uncovered 5 to 8 minutes or until fish
flakes easily with fork. Serve topped with a spoonful of red pepper.
SERVING SUGGESTION: Braised cabbage (saute in olive oil, garlic, salt and pepper to taste for 3
minutes; add 1/4-inch of water, cover and simmer till fork tender) plus a portion of brown rice
drizzled with a little extra virgin olive oil.
Roasted Fennel Chicken
INGREDIENTS:
12 cloves garlic, peeled
3 pounds fennel bulbs, fronds and stalks
removed, bulbs cored and cut into eighths
1 tablespoon olive oil, divided
Sea salt and freshly ground black pepper, to
taste
1/2 teaspoon dried oregano
INSTRUCTIONS: Preheat oven to 475 degrees. On a large rimmed baking sheet, combine garlic,
fennel and 1/2 tablespoon of the oil. Toss and season with salt and pepper; roast for 10 to 12
minutes. Rub chicken with remaining oil; season with oregano, salt and pepper. Remove baking
sheet from the oven; push fennel and garlic to sides and place chicken in the center; roast for 20 to
25 minutes or until chicken is cooked through and juices run clear.
SERVING SUGGESTION: Serve over a bed of spaghetti squash.
Ground Beef, Black Beans and Mushroom Skillet
INGREDIENTS:
1 pound 95% lean ground grass fed beef
10 ounces low sodium diced tomatoes
2/3 teaspoons onion powder
1 cup chopped zucchini
1 teaspoon minced garlic
1 teaspoon dried basil
6 ounces sliced fresh mushrooms
1 teaspoon dried oregano
10 ounces canned black beans, rinsed and
drained
1/4 teaspoon freshly ground pepper
INSTRUCTIONS: In a skillet, cook the beef, onion and garlic over medium heat until meat is no
longer pink; drain juices. Add mushrooms and saute until starting to soften. Stir in the black
beans, tomatoes, zucchini, basil, oregano, salt and pepper. Cover and simmer for 10 to 15 minutes
or until heated through and zucchini is tender.
SERVING SUGGESTION: Serve over brown rice with braised Swiss chard (same instructions as
braised cabbage above).
Pork with Roasted Garlic and Fresh Herbs
INGREDIENTS:
1 1/2 pounds lean organic pork tenderloin
2 tablespoons balsamic vinegar
1 1/2 teaspoons olive oil
4 cloves coarsely chopped garlic
2 tablespoons finely chopped fresh rosemary
sprigs
2 tablespoons finely chopped fresh thyme
springs
2 tablespoons finely chopped fresh oregano
1 dash sea salt and pepper
INSTRUCTIONS: Preheat oven to 500 degrees. Trim shiny tissue off tenderloin with a very sharp
thin knife. Place tenderloin on a rimmed metal baking sheet. Coat tenderloin with the balsamic
vinegar, rubbing vinegar into meat. Drizzle tenderloin with olive oil, just enough to coat. Cut small
slits into meat and disperse pieces of garlic cloves into meat. Combine rosemary, thyme, oregano,
and salt and pepper. Rub meat with the blend. Roast in hot oven 20 minutes. Let meat rest 5 to 10
minutes, transfer to a carving board, slice and serve.
SERVING SUGGESTION: Serve with steamed broccoli and roasted sweet potatoes (peel, slice and
line a pan, top with thinly sliced red onions, drizzle with olive oil, salt and pepper to taste, 400
degrees till fork tender).
Shrimp Pad Thai with Mushrooms and Peppers
INGREDIENTS:
7 ounces medium rice noodles (make sure they
1 pound medium shrimp, peeled and deveined
are gluten, soy, egg, dairy, peanut free!)
1 cup sliced mushrooms
1/4 cup Faux Asian Sauce (see recipe)
1 cup bean sprouts
1/4 cup rice wine vinegar
1/2 cup matchstick-sized red bell pepper strips
1 1/2 tablespoons of honey (preferably local)
6 cloves minced garlic
1/2 teaspoon red pepper flakes
1/2 cup diagonally sliced green onions
1/4 cup coconut milk
2 tablespoons fresh lime juice
1 tablespoon toasted sesame oil
1/4 cup chopped cilantro leaves and stems
INSTRUCTIONS: Cook or soak rice noodles according to package directions, drain well and set
aside. In a small bowl, combine the Faux Asian sauce, red wine vinegar, honey, red pepper and
coconut milk. In a large skillet or wok heat the sesame and olive oils over medium-high heat.
When oil is very hot, add the shrimp and cook until pink, stirring constantly. Add the mushrooms,
bean sprouts, red bell pepper, garlic, and reserved noodles, and cook until heated through, about 2
minutes. Pour the sauce mixture into the wok and toss until combined.
Cook until the mixture is steaming and most of the liquid has evaporated. Add the green onions
and cook an additional 30 seconds. Remove the skillet from the heat and season with the lime juice
and cilantro.
Faux Asian Sauce
Makes 1 1/2 cups
4 teaspoons balsamic vinegar
2 teaspoons dark molasses
1/4 teaspoon ground ginger
1 pinch white pepper
1 pinch garlic powder
1 1/2 cups beef broth (make SURE it's free from MSG and gluten!)
Put all ingredients in a pot, simmer for 15 minutes, allow to cool and use in your recipes. Store
covered in the fridge. Use within 7 days--which you won't so put it in an ice cube tray and store in
the freezer with one cube equaling 1 tablespoon for easy measuring; you have to measure it though,
don't assume your ice cube tray has 1 tablespoon measurements.
SERVING SUGGESTION: Enjoy with some steamed green beans.
DO-AHEAD TIP: Marinade chicken in refrigerator for 6 to 8 hours.
Spicy Chicken Roll-Ups
INGREDIENTS:
1/4 cup water
3 tablespoons chopped fresh cilantro
1 jalapeno chili, seeded and sliced
1 tablespoon fresh lime juice
1 teaspoon ground cumin
1 tablespoon plus 2 teaspoons olive oil, divided
Sea salt and freshly ground pepper to taste
8 ounces boneless skinless chicken breast
halves, trimmed and cut into 1 inch slices
1 cup sliced red onion (1/4-inch slices)
1 cup sliced zucchini (1/4-inch slices)
8 large Romaine leaves
Aluminum Foil
Toothpicks
INSTRUCTIONS: Combine water, cilantro, jalapeno slices, lime juice, cumin and 1 tablespoon of
olive oil in blender. Blend until smooth and season to taste with salt and pepper.
Place chicken in shallow baking dish. Pour marinade over, coating chicken completely. Cover and
refrigerate 6 hours. Preheat oven broiler. Remove chicken from marinade discarding marinade. Broil
chicken until cooked through, about 3 minutes per side. Set aside and tent with foil.
Lightly brush both sides of onion and zucchini slices with 1 teaspoon of olive oil. Sprinkle both
sides with salt and pepper. Broil vegetables until tender and golden, about 2 minutes per side.
Place lettuce leaves on work space and divide chicken between leaves. Place vegetables on top of the
chicken, dividing equally. Roll each leaf tightly, secure with a toothpick, if desired, and serve.
SERVING SUGGESTION: Black Bean Salad (Per serving: 1/2 cup black beans TOSSED with Break
Free Vinaigrette and chopped cilantro to taste).
PCOS Challenge:
Week 4
Copyright ©2016 | Insulite Health, Inc. | www.pcos.com | 888-272-8250 Leanne’s Basic Vinaigrette
Makes 4 tablespoons
NEW FOR THIS WEEK— Lentil Soup! Have 1/2 cup before lunch and dinner, as well as your
Super Salad.
Lentil Soup
1 pound lentils, rinsed, drained and picked over
2 onions, chopped
2 carrots, chopped
1 large celery rib, chopped
6 cups chicken broth
1 teaspoon thyme
1-2 cloves garlic, pressed
1 15 ounce can diced tomatoes (look for Muir Glen fire roasted tomatoes, to die for!)
sea salt and freshly ground pepper to taste
In a soup pot, add a tablespoon olive oil and saute vegetables over medium high heat till they begin
to brown. Add remaining ingredients and simmer for an hour or until lentils are tender.
Shopping List
PROTEIN
8 (6-oz.) grass-fed top sirloin
steaks
4 (6-oz.) center-cut loin organic
pork chops
4 (6-oz.) boneless organic pork
chops
4 (6-oz.) boneless skinless
4 (6-oz.) salmon fillets (or buy
frozen)
1 1/2 pounds medium shrimp,
peeled and deveined (or buy
frozen)
PRODUCE
Garlic (12-13 cloves) **Additional
Green onions (1/2 cup sliced)
Carrots (1 cup sliced)
Radishes (1 cup sliced, plus
Snow peas (12 ounces)
Kale (1 pound)
Baby spinach (2 cups)
Gingerroot (1 tablespoon grated)
Basil (1 cup packed leaves, plus
Lemons (1 cup plus 2 tablespoons
juice plus optional wedges)
CONDIMENTS
Limes (6 tablespoons juice plus
Olive oil
optional wedges)
Oranges (1/2 cup juice plus
Sesame oil (in Asian section of
optional wedges)
grocery store)
Arugula
Balsamic vinegar
Spinach
Rice vinegar
Watercress
Hot and spicy mustard (be sure
Endive
it’s gluten free)
Red leaf lettuce (no iceberg!)
Maple syrup, pure
Parsley
Dry white wine (1/2 cup)
Bean sprouts
Cucumber
CANNED GOODS
Cabbage
Low sodium chicken broth (7 cup Celery
plus more as needed)
Bell peppers (your choice)
1 (15-oz.) can black beans (or
Chives
equivalent homemade)
1 (15-oz.) can diced tomatoes
Yellow squash
Coconut milk (1/4 cup per
Zucchini
smoothie)
Fennel
1 (14-oz.) can water-packed
Jalapenos
artichoke hearts
Avocado (optional)
Chipotle chili peppers (1
**Sweet potatoes
teaspoon chopped plus 1/2
**Butternut squash
teaspoon sauce)
**Broccoli
**Green beans
**Brussels sprouts
**Swiss chard
**Acorn squash
**Bok choy
**Cilantro
**Avocado
**Asparagus
SPICES
Sea salt
Black peppercorns
Chipotle chili powder
Thyme
Italian seasoning
Cayenne pepper
Sesame seeds
Basil
Oregano
**Cinnamon
DRY GOODS
Walnuts (2 tablespoons chopped)
Lentils (1 pound)
Xylitol (1/2 teaspoon per
smoothie)(optional)
Flax OR chia seed, unmilled (2
tablespoons per smoothie)
Nuts (assorted) (optional)
Black beans (if not using canned)
**Brown rice
FREEZER
4 (6-oz.) salmon fillets (if not
using fresh)
1 1/2 pounds medium shrimp,
peeled and deveined (if not using
fresh)
Organic berries (your choice)(1
cup per smoothie)
OTHER
Protein powder (2 scoops per
smoothie)
purchase these ingredients if you
are following our suggested side
dishes. Purchase the quantity to
meet your needs
Thyme and Pepper Crusted Steak
Recipe 1
INGREDIENTS:
4 (6-oz.) top sirloin steaks
4 tablespoons hot and spicy mustard (be sure it
is gluten free)
– Serve 4
4 tablespoons crushed black peppercorns
1 tablespoon dried thyme
Sea salt to taste
INSTRUCTIONS: Brush steaks with mustard on both sides.
In a small bowl, combine crushed peppercorns, dried thyme and salt to taste. Pat pepper/thyme
mixture onto steaks and crust thoroughly on all sides.
Heat the oil in a large skillet over medium-high heat. When the pan is hot, add the steaks and cook
until they reach desired level of doneness (5 to 7 minutes per side for medium). Transfer steaks to
dinner plates and let rest for 5 to 10 minutes.
SERVING SUGGESTION: Baked sweet potatoes and steamed broccoli.
Chipotle Chops
Recipe 2 – Serve 4
INGREDIENTS:
2 tablespoons pure maple syrup
1/2 teaspoon adobo sauce (from canned chipotle
4 tablespoons freshly squeezed lime juice
chili peppers)
1 teaspoon seeded and finely chopped chipotle
4 (6-oz.) center-cut and trimmed loin pork chops
chili pepper
INSTRUCTIONS: Preheat grill to medium-high heat.
Prepare glaze: In a small bowl, combine maple syrup, lime juice, chipotle pepper and adobo sauce.
Sprinkle both sides of chops with salt then brush 1 side generously with glaze.
Place chops on grill, glaze side down; brush the other side with glaze. Grill for 3 to 4 minutes per
side.
SERVING SUGGESTION: Braised Swiss chard and roasted acorn squash sprinkled with cinnamon.
(to braise, sauté chard in olive oil and garlic till bright green in skillet; add 1/2-inch water to the
pan, cover and simmer till fork tender)
DO-AHEAD TIP: Make up glaze mixture for salmon; let it sit for 30 minutes (see recipe).
Mustard Glazed Salmon
Recipe 3 –Serve 4
INGREDIENTS:
1 tablespoon chipotle chili powder
1 cup balsamic vinegar
Sea salt and freshly ground black pepper to
2 tablespoons hot and spicy mustard (be sure it
taste
is gluten free)
4 (6-oz.) salmon fillets
INSTRUCTIONS: Place vinegar in a small saucepan over high heat; bring to a boil and cook until
reduced to 1/4 cup; transfer to a mixing bowl and add the mustard, chili powder and salt and
pepper; let sit for 30 minutes for flavors to blend. Preheat grill. Brush salmon with the glaze and
grill for 3 to 5 minutes per side.
SERVING SUGGESTION: Brown rice with chopped cilantro and avocado over the top; roasted
Brussels Sprouts (Drizzle halved sprouts with olive oil; roast at 400 degree oven till fork tender)
Chicken with Walnut Artichoke Sauce and Black Bean Kale
INGREDIENTS:
2 teaspoons olive oil
taste
1 tablespoon Italian seasoning
1 (14-oz.) can water-packed artichoke hearts,
drained
1 packed cup basil leaves
2 cloves garlic, peeled
1/2 cup low sodium chicken broth, or more as
needed
2 tablespoons finely chopped walnuts
For the Kale:
2 teaspoons olive oil
1 pound kale, chopped
1 (15-oz.) can black beans, drained and rinsed
(or equivalent homemade)
taste
INSTRUCTIONS: Heat the olive oil in a large skillet over medium heat. Season chicken all over with
salt and pepper then with Italian seasoning; place in hot skillet and cook for 3 to 4 minutes per
side or until cooked through. Meanwhile, in a blender, combine artichoke hearts, basil, garlic, 1/2
cup of chicken broth, olive oil and chopped walnuts; puree until smooth, adding more broth if
necessary, to create a thick sauce. Transfer chicken to a serving platter and top with sauce.
To make kale:
Heat the olive oil in a large skillet with a tight-fitting lid over medium heat; add kale, beans and
broth; cover and steam for 5 minutes or until kale is tender; season to taste with salt and pepper.
Serve kale alongside chicken.
SERVING SUGGESTION: Add baked sweet potatoes.
DO-AHEAD TIP: Marinate steak for at least 4 hours (see recipe).
Sweet and Spicy Sirloin
INGREDIENTS:
4 (6-oz.) top sirloin steaks, trimmed
1/2 cup fresh orange juice
2 tablespoons fresh lemon juice
2 tablespoons fresh lime juice
taste
Crushed red pepper flakes to taste
Wedges of orange, lime, and lemon (optional)
INSTRUCTIONS: Place steaks in a shallow baking dish; pour orange, lemon and lime juices on top;
add garlic and cayenne pepper; turn steaks to coat.
Cover and refrigerate for at least 4 hours. In a large skillet, heat the oil over high heat until very
hot. Season steaks with salt, pepper and a shake of crushed red pepper flakes; add to skillet and
brown on both sides, turning once, until desired they reach desired level of doneness (5 to 7
minutes per side for medium). Transfer to dinner plates, let rest for 5 to 10 minutes and garnish
with fruit wedges if desired.
SERVING SUGGESTION: Sauteed bok choy and onions, drizzle with sesame oil and sesame seeds
after cooking.
Lemon Garlic Pork Chops
INGREDIENTS:
4 (6-oz.) boneless, trimmed organic pork chops
1 cup fresh lemon juice
Sea salt and freshly ground pepper to taste
1/2 cup dry white wine
INSTRUCTIONS: Pat pork dry and season with salt and pepper. Heat the oil in a large skillet over
moderately high heat until hot; add chops and cook until browned and golden. Add lemon juice,
garlic and wine; simmer, partially covered, until pork is tender, 10 to 15 minutes.
SERVING SUGGESTION: Baked butternut squash and steamed asparagus.
Shrimp Spinach Salad
INGREDIENTS:
12 ounces snow peas
1 1/2 pounds medium shrimp, peeled and
1 tablespoon sesame oil
deveined
1 cup thinly sliced radishes
1 tablespoon grated fresh ginger
1 cup thinly sliced carrots
1/2 cup thinly sliced green onion
2 cups fresh baby spinach
1/3 cup rice vinegar
2 tablespoons toasted sesame seeds
INSTRUCTIONS: Bring a large saucepan of water to a boil. Add the snow peas, cover and cook for 2
minutes. Using a slotted spoon, transfer snow peas to a bowl of ice cold water. Drain, pat dry, and
set aside. Add the shrimp directly to the saucepan of water and return to a boil; cook for 2 minutes.
Drain and cool the shrimp in a bowl of ice water. Drain, pat dry, and transfer to cutting board. Cut
shrimp into bite sized pieces. Cut the snow peas into bite sized pieces, discarding the ends. In a
large bowl, toss the shrimp, snow peas, radishes, carrots and green onion. In a small bowl, whisk
the vinegar, both of the oils, crushed red pepper flakes, the ginger and 1/2 teaspoon of sea salt.
Pour dressing over shrimp salad and toss with baby spinach. Divide between serving bowls, and
top with toasted sesame seeds.
SERVING SUGGESTION: You don’t need to add anything to this complete meal.

PCOS Challenge Meals

Transcription

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