This week’s tester is: India Wood from San Diego, CA. India works out at CrossFit Next Wave in California. She loves practicing handstand walks and butterfly pull-ups in her spare time along with competing at any CF comp she can sign-up for. When she’s not in the gym, you can usually find her going to the beach or taking her dog Whiskey to the dog park. Here’s is some additional info she shared about herself:

“I work in life and soul draining cubicle in a monotonous atmosphere day after day. CrossFit has saved my sanity and setting new PRs keeps me happy.”

“I discovered Paleo Nick on Instagram! I still laugh to this day when I think about the photo of the “Paleo candy bars.” Before Paleo Nick my idea of home cooking was baked chicken and canned vegetables. It got boring real quick. Learning how to cook Paleo from Paleo Nick has certainly made home-cooking a lot more fun. His recipes are easy to follow and each dish taste amazing. The Chipotle Bison Stuffed Yams is my favorite recipe thus far. I love the spicy flavor from the chipotle peppers and the smooth creamy texture from the Massie Mayo.”


Approximate Meal Plan Cost As Prescribed:

Chain grocery store (Kroger): $150.00
Warehouse store (Costco or Sam’s): $120.00

The amount you will spend will depend on your geographic location and how much you rely on bulk purchases. As an example, you can get 1 quart of extra light olive oil at Kroger for $19.99 or you can get 4 quarts at Costco for $16.50. You follow? Meat and produce will also be less at the warehouse stores, but might require you purchase more than you’ll need for this plan.

Customize Your Plan and Shop It Up!

I have created a customize-able grocery list in the form of an Excel spreadsheet. Even if you’re not good with Excel, I’ve set it up in a foolproof way that even “The Jo!” could handle. Follow these instructions:

  1. Open the document and click on the tab at the bottom that says “Menu item & Ingredient Brkdown”.
  2. At the top, you’ll see the number “1” in bold just below each menu item. You can change this number to correspond with the number of portions that you’d like to make. Say you already have a batch of Massie Mayo in your refrigerator, change the heading from “1” to “0” and it will remove the ingredient for you. Or you want to make a double batch of the Shrimp and Shrooms, change the “1”  to a “2” and it will increase the ingredients for this recipe. Make sense?
  3. Click back to the tab that says “Meal Plan 16.42 Grocery List” and your quantities will be updated.
  4. Print out the grocery list from the first tab only.
  5. Compare what you need to what you have on hand and finalize your list.

Then, head to the grocery store and make your purchases swiftly and efficiently.

Step-By-Step Instructions:

I want you to knock this out in one shopping session, two cooking sessions, and one short finishing session. I’ll explain these now, but want you to scroll down to the notes on each meal below. They are listed under each picture.

In cooking session one:

  1. Prepare the Super Radical Slow Cooker Ribs and Sweets, place it in the slow cooker, set the slow cooker on a foil lined sheet pan, and place it on your counter or in your garage to cook overnight.
  2. Prepare the Shrimp with Shrooms. Enjoy a portion of this as your dinner. Properly store any remaining portions in your refrigerator for 5-7 days.
  3. Prepare the Asparagus Almondine. Portion out and properly store all servings in your refrigerator for 5-7 days or freeze for up to six months. This dish will pair well with any protein heavy meals.
  4. Clean up the kitchen and pat yourself on the back for a day well done.

In cooking session two:

  1. Portion out the Ribs and Sweets and refrigerate or freeze for up to 6 months. Clean out the slow cooker.
  2. Prepare the Paleo Pesto and Italian Seafood Curry. Eat a portion for lunch. Portion out and properly store any remaining servings.
  3. Prepare the Baked Fruit Cups. If you made them in the ramekins, cover and store. The tester this week made hers in a casserole dish and portioned out after baking. Store in the refrigerator for up to 5 days or freeze for up to 6 months.
  4. Clean up the kitchen and polish up that sink!

In finishing session:

  1. Prepare Chipotle Bison Stuffed Yams and a batch of Massie Mayo if you need it. Eat this meal for lunch or dinner today and properly store any leftovers.
  2. Sit back and take it all in. Your Paleo Bank Account is stocked and now you are a Culinary Ninja who is ready to tackle life with energy, clarity, and confidence. Be sure to tell your friends about!

Super Radical Slow Cooker Ribs and Sweets

Notes: “I absolutely love how a slow cooker can do all the cooking for me! Sometimes, my life can get pretty hectic and I run out of time in the day to make a meal. It was really easy to mix all of the ingredients together before tossing them in a crock pot. The rib rub had amazing flavor and the meat literally fell off the bone,” India shared.

“I had to cut the recipe for the rib rub in half because the spices were pretty expensive at my grocery store. A customer can save a lot of money if they bought the Super Radical Rib Rub from the Paleo Nick online store; instead of making the rub at home,” she added. This weeks grocery list has the ingredients for the Rib Rub added, so if you already have some, you will want to change the “1” to a “0” on the spreadsheet tab to remove them from your list.

India spent 15 minutes prepping this meal, 10 hours slow cooking it, and made 7 portions.

Blackened Pepper Shrimp with Shrooms

Notes: “I liked EVERYTHING about this recipe, the ingredients, the presentation and taste of this dish. This dish is very easy to pair with, anything from grilled Asparagus to Zucchini pasta,” India proclaimed.

“I suggest purchasing deveined shrimp to save time. Peeling them was a breeze,” she noted.

India spent 25 minutes prepping this dish, 20 minutes cooking it and made 6 portions.

Asparagus and Mushroom Almondine

Notes: “This recipe was very easy to prep and cook.  There were less than 10 ingredients to create this dish but the flavor was out of this world. You wouldn’t have thought the simplicity of this recipe would create a very delicious meal but it certainly had me coming back for seconds,” India said.

“I used 2 bunches of asparagus instead of 3 and it was the perfect amount. My skillet wouldn’t be able to hold 3 bunches,” she noted.

India spent 15 minutes prepping her veggies, 20 minutes cooking it and yielded 7 portions.

Italian Seafood Curry

Notes: “I like this alternative style of a surf n’ turf. The curry turned out a lot better than I thought. The combination of the pesto and the coconut milk had a very harmonious and pleasing taste. I would love to see this curry used in other recipes with different types of protein,” India thought.

“I had to substitute shark with tuna because I learned thresher shark is not available in my city. San Diego banned fishing for thresher sharks because it did not have enough data about the species and didn’t want to risk putting them on the endangered species list. But you will not believe this… I went to a different grocery store right after cooking this meal and they had thresher shark for sale!!!!! I was upset and felt tricked!” she shared. “I didn’t feel confident cooking the tuna and the scallops because I’ve never cooked it before. I think I’ve watched way too many episodes of “Hell’s Kitchen” and the thought of Chef Ramsey got in my head. I might have over-cooked the tuna because the texture was a little hard but I believe the scallops turned out alright.”

Always feel free to make any substitutions necessary to complete each recipe. If you can’t find a certain fish, you can always ask the person behind the seafood counter for a good replacement.

India spent 30 minutes prepping this meal, 40 minutes cooking it and made 12 portions

Baked Fruit Cups

Notes: “I liked that the fruit used in this recipe are available is all year long, which means I didn’t have to substitute any of the ingredients. It was very easy to prep and cook. This dish satisfies my sweet tooth craving and the best part is I didn’t feel guilty when I went back for seconds,” India said.

“I baked the fruit in one large casserole dish instead of in ramekins so I didn’t have to wash more dirty dishes,”she noted. Good thinking!

India spent 20 minutes prepping her dessert, 45 minutes baking them and made 10 portions. Hers baked longer than the smaller sized portions would.

Chipotle Bison Stuffed Yams

Notes:  “I liked how the sweet potatoes shared the spotlight with the bison on the same plate. The flavor of the chipotle peppers and the Massie Mayo balanced each other out, making the dish savory and delightful. This was one of my most favorite meals,” India shared.

“Having instructions on how to roast the sweet potatoes and poblano peppers included in the recipe would be helpful. I had to look up tutorials from an alternate source on how to roast them,” India noted. “I believe having diced tomatoes along with the avocados would be a nice add-on to the garnish.”

She spent 2 hours prepping this meal, which included roasting the peppers and sweet potatoes, 20 minutes cooking the dish, and made 6 portions.

Here are the pictures from India’s meals:

Super Radical Slow Cooker Ribs and Sweets
Blackened Pepper Shrimp with Shrooms
Asparagus and Mushroom Almondine
Italian Seafood Curry with Paleo Pesto
Baked Fruit Cups
Chipotle Bison Stuffed Yams

Thank you India for doing such an AMAZING job with this weeks plan! The choices you made, pictures you took and feedback provided are top notch. The photos of your meals made my mouth water and I am planning on following along with this plan just for that reason.

From Nick:

India! This is absolutely amazing! I love your story about the Paleo Candy Bars. I assume that was with my niece and nephew while we were eating bananas. Anyhow, your meal selections, pictures, feedback and story are inspirational. I hope you can find your way out of the cubicle soon and if you’re ever looking for work in the Reno area, we’ll hook you up! No cubicles here. Until just this week, when we bought some stools for the visiting public, we didn’t even have one chair in the entire Paleo Test Kitchen.

Thank you for taking time to get involved in what we are doing. I wish you the best of luck in all your competitions and hope that we can cook and workout together sometime soon. In the meantime…

“Keep It Paleo!”

Your Pal,

Paleo Nick

India, Donnie and Whisky doing the things they love

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