5 Primal Meals in Just 35 Minutes

 FiveMeals1

Shopping List by Item

ingredients 48
Meat:
1 1/2 pounds boneless beef (tenderloin, sirloin, flank steak, strip steak) (680 g)
4 salmon fillets (6 ounces and about 1 inch thick) skinned. To save time, ask the fish monger to do this for you. (170 g, 2.5 cm)
Produce:
4 bell peppers (red, yellow and/or orange)
1 head of broccoli
1 large cucumber or several small Persian cucumbers
3 limes
5 to 8 ounces of salad greens (enough for 4 individual salads) (142 to 227 g)
2 avocados
Frozen:
16 ounces frozen chopped spinach (455 g)
Refrigerated:
6 eggs
Nonperishable:
1 can coconut milk (13.5 ounces/400 ml)
olive oil
salt
black pepper
powdered cumin
chili powder
dried dill
coconut aminos or tamari

Shopping List by Recipe

Steak with Creamed Spinach
8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
8 ounces frozen chopped spinach (227 g)
1 can coconut milk (13.5 ounces/400 ml)
1 bell pepper (red, yellow or orange)
1 lime
olive oil
salt
Steak Salad
8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
1 bell pepper
4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170 g)
powdered cumin
chili powder
1 lime
olive oil
salt
1 avocado
Steak Stir-Fry
8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
1 bell pepper (red, yellow or orange)
1 head of broccoli
olive oil
salt
pepper
coconut aminos or tamari
Salmon Salad
2 salmon fillets (4 to 6 ounces and about 1 inch thick), skinned (113 to 170 g and 2.5 cm)
1 large cucumber or several small Persian cucumbers, sliced into rounds
4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170 g)
1 lime
olive oil
salt
1 avocado
Salmon Frittata
2 salmon fillets (4 to 6 ounces and about 1 inch thick), skinned (113 to 170 g and 2.5 cm)
1 bell pepper
8 ounces frozen chopped spinach (227 g)
6 eggs
salt
pepper
dried dill
olive oil

Main Tools to Have Ready

3 rimmed baking pans
1 or two cutting boards
Sharp knives for cutting veggies and raw beef
12-inch or larger skillet (30 cm)
10-inch oven-proof skillet (to make a frittata) (25 cm)
8-inch or larger pot (20 cm)

Cooking Instructions for 5 Meals in 35 Minutes

Preheat oven to 450 ºF (232 ºC).
Take the frozen spinach out of the freezer and the meat and salmon out of the refrigerator.
Thinly slice bell peppers and place in a rimmed baking pan.
Cut broccoli into small florets and place in a rimmed baking pan.
Toss both the peppers and broccoli liberally with olive oil.
Step1 9
Put both pans in the oven.
Season the salmon lightly with salt and pepper. Place in a baking pan and put in the oven. Set a timer for 12 minutes; this is a reminder to take the salmon out. When you take the salmon out, leave the veggie in the oven.
Once the salmon is in the oven, slice the cucumber and set aside.
Juice the limes into a small bowl and set aside.
To make lime salad dressing, whisk together 3 tablespoons (45 ml) of lime juice, 1/2 cup (125 ml) of olive oil and 1/4 teaspoon (1 ml) of salt. Set aside. (Don’t discard remaining lime juice.)
Step2 9
Slice the beef very thinly into 1 to 2 inch long (25 to 50 cm) slices. Lightly season with salt and pepper.
Check the salmon – is it done?
Set a 12-inch skillet (30 cm) and an 8-inch pot (20 cm) over medium-high heat. Add about a tablespoon of olive oil to each. When the oil is hot, add 2/3 of the sliced meat to the 12-inch skillet and the rest to the 8-inch pot.
Cook the meat, stirring only once or twice, until it’s cooked through to medium-rare, about 3 minutes.
Step3 6
Turn the heat off under the 12-inch skillet.
To the 8-inch pot with meat, add half the frozen spinach and the can of coconut milk. Bring to a boil for five minutes then turn off the heat under the pot.
Step4 4
Take the broccoli and red peppers out of the oven. Turn the oven off and turn on the broiler.
Use a fork to flake two of the salmon fillets into small pieces.
Whisk the eggs together really well in a bowl. Add a pinch of salt, pepper and dried dill.
Warm a few tablespoons of olive oil in a 10-inch skillet (25 cm) over high heat.
Add the remaining frozen spinach and sauté for 3 to 5 minutes (there should be very little or no liquid in the pan).
Add the flaked salmon. Stir well then pour in the eggs and stir once to evenly spread the egg around.
While the eggs begin to set, place a few red pepper slices on top. Put the skillet in the oven. Cook the frittata under the broiler for 3 to 5 minutes until the egg sets and is firm.
Step5

Finishing Instructions:

Steak with Creamed Spinach: Roughly chop several slices of roasted red pepper. Add them to the pot of steak and coconut milk. Season with lime juice, salt and pepper.
Steak Salad: Place beef slices and 1/2 of red peppers over mixed greens. Lightly season the salad with a few pinches of cumin and chili powder. Right before eating add 1/2 of a sliced avocado to each salad and lime dressing.
Steak Stir-Fry: Toss remaining steak slices with broccoli and red peppers. Season lightly with coconut aminos or tamari.
Salmon Salad: Set each of the two remaining fillets over several handfuls of salad greens. Garnish with cucumber slices. Right before eating add 1/2 of a sliced avocado to each salad and lime dressing.
Salmon Frittata: Slice to eat, hot or cold. Serve over a bed of salad greens if desired.
FiveMeals1

Individual Recipes

Beef with Creamed Spinach

Serves: 2
Time in the Kitchen: 25 minutes
Ingredients:

  • 8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
  • 1 tablespoon olive oil or coconut oil
  • 8 ounces frozen chopped spinach (227 g)
  • 1/2 a bell pepper, thinly sliced
  • 1 can coconut milk (13.5 ounces/400 ml)
  • 1 lime, juiced
  • Pinch of salt
  • Pinch of black pepper

Instructions:
Slice the beef very thinly into 1 to 2 inch (25 to 50 cm) long slices.
Lightly season with salt and pepper.
In a wide skillet or pot heat a tablespoon of oil.
When the oil is hot add the beef. Cook the meat, stirring only once or twice, just to brown the outside, about 1 to 2 minutes.
Add the spinach. Cook until soft then add the bell pepper and coconut milk.
Bring to a boil for five minutes then turn off the heat under the pot.
Season with lime juice, salt and pepper.
CreamedSpinach

Steak Salad

Serves: 2
Time in the Kitchen: 20 minutes
Ingredients:

  • 8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
  • 1 tablespoon (15 ml) plus 1/2 cup olive oil (125 ml)
  • 1 bell pepper, thinly sliced
  • 4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170 g)
  • Pinch of powdered cumin
  • Pinch of chili powder
  • 3 tablespoons lime juice (45 ml)
  • 1/4 teaspoon salt (1 ml)
  • 1 avocado, sliced

Instructions:
Slice the beef very thinly into 1 to 2 inch (25 to 50 cm) long slices.
Lightly season with salt and pepper.
In a wide skillet heat a tablespoon of olive oil.
When the oil is hot add the beef. Cook the meat, stirring only once or twice, until it’s cooked through, 2 to 3 minutes. Set the meat aside in a large bowl.
Add the bell pepper to pan (with a little more oil if needed) and saute for just a few minutes. Toss the bell peppers with the meat, along with the salad greens. Season the salad lightly with cumin and chile powder.
To make lime salad dressing, whisk together the remaining 1/2 cup of olive oil with the lime juice and salt.
Dress the salad and add avocado.
SteakSalad

Steak Stir-Fry

Serves: 2
Time in the Kitchen: 35 minutes
Ingredients:

  • 2 bell peppers, thinly sliced
  • 1 head of broccoli, cut into small florets
  • Several tablespoons of olive oil
  • 8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
  • Salt
  • Pepper
  • Coconut aminos or tamari

Instructions:
Preheat oven to 450 ºF (232 ºC).
Place bell peppers and broccoli in a rimmed baking pans
Toss the vegetables liberally with olive oil and put the pans in the oven. Set the timer for 20 minutes.
Slice the beef very thinly into 1 to 2 inch (25 to 50 cm) long slices.
Lightly season with salt and pepper.
In a wide skillet heat about a tablespoon of olive oil.
When the oil is hot add the beef. Cook the meat, stirring only once or twice, until it’s cooked through to medium-rare, about 3 minutes. Put the meat in a large bowl.
Toss the meat with the bell peppers and broccoli. Season with coconut aminos or tamari.
StirFry

Salmon Salad

Serves: 2
Time in the Kitchen: 20 minutes
Ingredients:

  • 2 salmon fillets (4 to 6 ounces and about 1 inch thick) (113 to 170 g and 2.5 cm)
  • black pepper, for seasoning salmon
  • 1/4 teaspoon salt, plus more for seasoning salmon (1 ml)
  • 3 tablespoons lime juice (45 ml)
  • 1/2 cup olive oil (125 ml)
  • 4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170 g)
  • 1 large cucumber or several small Persian cucumbers, sliced into rounds
  • 1 avocado, sliced

Instructions:
Preheat oven to 450 ºF (232 ºC).
Lightly season the salmon with salt and pepper. Place in a rimmed baking pan and bake for 12 minutes, or until cooked through to your liking.
While the salmon cooks, make the salad dressing by whisking together the remaining 1/4 teaspoon salt with the lime juice and olive oil.
Toss the salad greens and cucumber slices with salad dressing. Set the salmon on top of the greens. Garnish with avocado.
SalmonSalad

Salmon Frittata

Serves: 4
Time in the Kitchen: 30 minutes
Ingredients:

  • 2 salmon fillets (4 to 6 ounces and about 1 inch thick), skinned (113 to 170 g and 2.5 cm)
  • Pinch of salt
  • Pinch of black pepper
  • 6 eggs, whisked
  • Dried dill
  • 2 tablespoons olive oil
  • 8 ounces frozen chopped spinach (227 g)
  • 1/2 a bell pepper, thinly sliced

Instructions:
Preheat oven to 450 ºF (232 ºC).
Lightly season the salmon with salt and pepper. Place in a rimmed baking pan with the red pepper and bake for 12 minutes.
When the salmon comes out, turn the oven off and turn the broiler on.
Use a fork to flake two of the salmon fillets into small pieces.
To the eggs add a pinch of salt, pepper and dried dill.
Heat olive oil in a 10-inch skillet (25 cm) over high heat.
Add the frozen spinach and saute for 3 to 5 minutes (there should be very little or no liquid in the pan).
Add the flaked salmon. Stir well then pour in the eggs and stir once to evenly spread the egg around.
While the eggs begin to set, place the red pepper slices on top. Put the skillet in the oven. Cook the frittata under the broiler for 3 to 5 minutes until the egg sets and is firm.
Frittata

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