MEAL PLAN 16.5 Recipe Compilation February 3rd, 2016

Size: px
Start display at page:

Download "MEAL PLAN 16.5 Recipe Compilation February 3rd, 2016"

Transcription

1 MEAL PLAN 16.5 Recipe Compilation February 3rd, 2016 It s Not Gourmet, Sis! - Apple Raisin Country Style Ribs Yields: 30P, 31.5C, 0F 3 ½ pounds country style ribs (~30P) 8 cups onions, julienned (8C) 8 cups apples, peeled, seeded and sliced (Granny Smith are best) (6C) 1 cup raisins (16C) ½ cup apple cider vinegar (1.5C) 3 bay leaves 3 tablespoons Nick s Super Radical Rib Rub or 1 ½ tablespoons kosher salt and ½ tablespoon black pepper 1. Combine all ingredients except bay leaves in a mixing bowl and mix well. 2. Transfer to a 6 quart slow cooker and cook on high for 6-7 hours or low for 10 hours. 3. Remove bay leaves and enjoy immediately or portion out and refrigerate for up to 5 days or freeze for up to 6 months. Be sure to share with your friends and 1

2 Paleo Pastel de Papa (Potato Pie) Yields: 66P, 67C, 56F 4 Pounds Ground Grass Fed Beef or Elk 12 Hard Boiled Eggs, chopped 8 Large Sweet Potatoes, peeled and cut into 2-3 uniform cubes 1 Large Onion, small dice ¼ Cups Fresh Garlic, minced 2 28 Ounce cans Tomato Product, crushed, puree or sauce 2 Cups Raisins 4 Tablespoons Olive Oil Ounce can Sliced Green Olives 4 Tablespoons Kosher Salt 2 Teaspoon Black Pepper ½ Teaspoon Ground Red Chili ¼ Cup Italian Seasoning Preparation Instructions for Sweet Potato Puree:* 1. Place sweet potatoes in a large soup pot. Add cold water until there is two inches of water above the highest potato. Place over high heat and simmer until fork tender. 2. Strain potatoes in a colander for 5-10 minutes to allow all excess moisture to drain off. Then return potatoes to pot and beat with a whisk until smooth or puree in a food processor.* *Preparation Instructions for Meat Mixture: (while the potatoes are cooking prepare the following) 1. Heat olive oil in a large sauté pan over high heat. Once oil shimmers (has the consistency of water), add garlic and stir for seconds. Then add onion and continue to stir. 2. Season beef/elk with salt, pepper and chili. Add it to onion/garlic mixture. Break up meat with a wooden spoon or rubber spatula. Cook until browned and well chopped. Approximately minutes. 3. Add tomato product, olives and raisins. Stir until uniform, then gently fold in eggs. Taste the mixture at this point and adjust seasoning to your liking. Assembly of Pastel de Papa: 1. Divide meat mixture into three 9 x 13 pans. Spread evenly until compact and level. 2. Divide sweet potato puree mixture into the three pans. Spread puree evenly over the top of the meat mixture like you are icing a cake. Do your best to leave the meat mixture undisturbed. 3. Place pans in a preheated 350 F oven. Bake for 30 minutes. 4. Remove pans from oven. Cut each pan into 6 portions and eat immediately. You may refrigerate for up to 1 week or freeze for up to 6 months. 2

3 Three Pepper Turkey Chili Yield: 36P, 47C, 36F/12 3-block portions 4 pounds Ground Turkey 1 Large Yellow Onions, large dice 3 Zucchini, large dice 3 Poblano Peppers, large dice 2 Green Bell Peppers, large dice 2 Red Bell Peppers, large dice 7 Hatch or Anaheim Chiles, large dice 1 Bulb Garlic, peeled and smashed 3 Tablespoons Kosher Salt 1/2 Cup Chili Powder 2 Tablespoons Ground Cumin 2 28oz. Can Crushed Tomatoes 1 8oz. can tomato paste 4 Tablespoons honey 4 Tablespoons olive oil 1. Place the garlic and olive oil in the bottom of a 6 or 7 quart slow cooker crock. 2. Add turkey and break in to chunks with a spoon. 3. Add Kosher salt, chili powder, ground cumin and garlic. 4. Combine onions, peppers, chiles and zucchini in a large bowls and toss until mixed well. 5. Pour veggie mixture over turkey. 6. Pour tomatoes and honey over turkey and veggies and stir lightly to combine. 7. Cook on high for 8-10 hours. I prefer to cook overnight. 8. Allow to cool for a bit, stir to incorporate all ingredients and break up turkey further. Then, portion out into 12 3-block portions. Refrigerate for up to a week or freeze for up to 6 months. 3

4 Grass-Fed Beef and Veggie Ragout Yields: 25P, 30C, 27P 3 Pounds Grass-Fed Ground Beef 4 Cups Yellow Onion, large dice 3 Cups Celery, large dice 3 Cups Carrot, large dice 4 Bell Peppers (1 red, 1 yellow, and 2 green), large dice 3 Zucchini, large dice 3 Yellow Squash, large dice 4 Cups Mushrooms, quartered 3 Tablespoons Fresh Garlic, minced 3 Tablespoons Olive Oil 1 Quart Tomato Sauce 1 Quart Tomato Puree 1 Cup Italian Parsley, chopped Kosher Salt, to taste* Ground Black Pepper, to taste *.3 ounces of salt is a generally accepted proper quantity to season 1 pound of ground meat, this will help give you an idea of how much salt to use. 1. While heating a large sauté pan or soup pot over medium-high heat, season the ground beef with salt and pepper. 2. Add olive oil to hot pan and heat until shimmering. 3. Add garlic, stir and cook for seconds, then add beef, seasoned side down. 4. Season top side of beef at this point. 5. Allow to cook for 2-3 minutes to achieve a nice sear, then begin breaking the meat up with a wooden spoon or spatula. 6. Add the mire poix (onions, carrots, and celery), stir and cover with a lid or second pan. Cook for 5 minutes. 7. Add the peppers, yellow squash and zucchini and stir, cover with lid and cook for 5 minutes longer. 8. Add the mushrooms, stir and cook, uncovered from this point forward, for five minutes longer. 9. Remove lid and add tomato sauce and puree. Stir well to incorporate. 10. Cook until sauce has reduced and vegetables are the desired consistency. 11. Add Italian parsley, and season with salt and pepper to your liking. 12. Serve with spaghetti squash or eat as a meal in itself. 13. You can refrigerate this for up to 6 days, or freeze it for up to 6 months. 4

5 Tom Kha Gai Chicken in Coconut Soup Yields: 14P, 3.5C, 60F 1 19oz. can Mae Ploy Coconut Cream (or any brand of whole coconut milk) 1 15oz. can light coconut milk 1 pound boneless, skinless chicken breasts, sliced 3 cups Crimini mushrooms (or other variety), quartered 1 shallot, sliced 6 slices fresh ginger, peeled 10 slices bottom portion of lemongrass, cut on a bias 3 Thai chiles, halved and half of the seeds removed (more or less depending on heat tolerance) 3 tablespoons Red Boat fish sauce Juice of 1 lime 5 kaffir lime leaves, stems removed, torn into pieces 1 handful cilantro, half chopped and half for garnish 1 bunch scallions, Asian Bias Cut (for garnish) 1. Add heavy and light coconut milk, ginger, lemongrass, shallots, mushrooms and chiles to the wok and heat over medium-high heat. 2. Bring mixture to a boil, then reduce heat to a simmer and cook for 5 minutes, stirring occasionally. 3. Add the chicken, fish sauce and lime leaves and stir to incorporate. Continue simmering and stirring until chicken is cooked through, then turn off the heat. 4. Finish by stirring in lime juice, chopped cilantro and scallions. 5. Garnish with cilantro sprigs and scallions and pull a few red chiles to the top when serving. 6. Remember that the first bite is with the eyes, so serve this soup with a smile and remind your friends that you re helping them 5

6 PALEO EXPRESS - Honey Walnut Shrimp with Broccoli Yields: 20P, 20C, 21F 30oz. wild shrimp, peeled and deveined (20P) 3 cups yellow onion, small dice (3C) 16 cups raw broccoli, cut into large florets, blanched and shocked (8C) ¼ cup plus 1 tablespoon honey (8C) 10 cloves garlic, minced (1C) 1 Tablespoon Olive Oil (9F) ¼ Cup Walnuts (~12F) Kosher salt, to taste Freshly ground black pepper, to taste Sambal Chili Paste, for garnish Preparation Instructions for Broccoli: 1. Heat 1 gallon water in an 8 quart stock pot until boiling. While water is heating, set up a large bowl of ice water. 2. Once water boils, add the broccoli and a pinch of salt and stir. 3. Boil for 3 minutes, then strain and dump into ice bath. You can also use a spider web or mesh spoon to transfer broccoli straight from boiling water to ice bath. 4. Once broccoli has completely cooled, strain it and shake the colander well to remove any excess moisture. Preparation Instructions for Shrimp: 1. Heat a large sauté pan over high heat, add the olive oil, garlic and walnuts and stir/shake pan until garlic is lightly toasted, then add onions and season lightly with salt and pepper. 2. Lay shrimp out on a paper towel and season with salt and pepper. 3. When onions have cooked for 3 minutes, transfer them to a half sheet pan and set aside. 4. Remove pan to burner and add olive oil and shrimp, seasoned side down, to the pan and cook for 2 minutes. Then, turn shrimp and add the onion mixture back to the pan with the honey. 5. Cook 2-3 minutes longer or until shrimp are done to your liking. 6. Toss shrimp one last time, set up a bed of broccoli, serve shrimp on top and garnish with Sambal. Poila! 7. You can also portion this out into 5, 4-block portions and refrigerate for up to 5 days or freeze for up to 6 months. 6

MEAL PLAN Recipe Compilation May 17, 2017

MEAL PLAN Recipe Compilation May 17, 2017 MEAL PLAN 17.20 Recipe Compilation May 17, 2017 It s Not Gourmet, Sis! Beef Stew with Green Chiles & Yams Yields: 32 Protein, Carb and Fat Blocks 3 pounds beef stew meat (1360g), large dice (chuck or blade

More information

MEAL PLAN 15.4 Recipe Compilation January 28, 2015

MEAL PLAN 15.4 Recipe Compilation January 28, 2015 MEAL PLAN 15.4 Recipe Compilation January 28, 2015 Paleo Tuna Crunch Bowl Yields: 1-2 Block Portion 1 canned tuna in olive oil, drained ¼ yellow onion, small diced 2 cups radishes, chopped 1 stalk celery,

More information

MEAL PLAN 17.6 Recipe Compilation February 8th, 2017

MEAL PLAN 17.6 Recipe Compilation February 8th, 2017 MEAL PLAN 17.6 Recipe Compilation February 8th, 2017 It s Not Gourmet - Southwest Chicken Yields: 21P, 15.5C, 0F 1 Whole Chicken 4 slices Bacon 5 cloves fresh Garlic, minced 3 cups onions, large dice 3

More information

MEAL PLAN Recipe Compilation March 9th, 2016

MEAL PLAN Recipe Compilation March 9th, 2016 MEAL PLAN 16.10 Recipe Compilation March 9th, 2016 It s Not Gourmet Chicken Paisano s Yields: 36P, 34C 1 chicken (3-4lb) 5 links Italian sausage (or turkey sausage) 8 cups sweet potatoes or yams, thick

More information

MEAL PLAN Recipe Compilation December 14th, 2016

MEAL PLAN Recipe Compilation December 14th, 2016 MEAL PLAN 16.50 Recipe Compilation December 14th, 2016 Chuckwagon Brisket Pot Roast Yields: 30P, 26C, 0F 3.5 pounds beef brisket 6 cups turnips, large dice 8 cups carrots, large dice 8 cups onions, large

More information

MEAL PLAN Recipe Compilation June 29th, 2016

MEAL PLAN Recipe Compilation June 29th, 2016 MEAL PLAN 16.26 Recipe Compilation June 29th, 2016 Beef Stew with Green Chiles & Yams Yields: 32 Protein, Carb and Fat Blocks 3 pounds beef stew meat (1360g), large dice (chuck or blade roast works well,

More information

MEAL PLAN 17.5 Recipe Compilation February 1st, 2017

MEAL PLAN 17.5 Recipe Compilation February 1st, 2017 MEAL PLAN 17.5 Recipe Compilation February 1st, 2017 It s Not Gourmet, Bro! Beef Tongue Pot Roast Yields: 56P, 22C, 0F 6 pounds beef tongue 1 cup garlic cloves 10 cups Mire Poix, rough cut/large dice (5

More information

MEAL PLAN Recipe Compilation March 29th, 2017

MEAL PLAN Recipe Compilation March 29th, 2017 MEAL PLAN 17.13 Recipe Compilation March 29th, 2017 It s Not Gourmet, Bro! - Oxtail Stew Yields: 120P, 22.5C, 140F 6 pounds oxtail 1 cup garlic cloves 20g kosher salt 1 tablespoon black pepper 6 cups turnips,

More information

MEAL PLAN Recipe Compilation November 30th, 2016

MEAL PLAN Recipe Compilation November 30th, 2016 MEAL PLAN 16.48 Recipe Compilation November 30th, 2016 Super Radical Slow Cooker Ribs and Sweets Yields: 44.5P, 21C, 0F 2 racks baby back ribs, cut between each bone (approximately 6 pounds) (44.5P) 3

More information

MEAL PLAN Recipe Compilation December 16, 2015

MEAL PLAN Recipe Compilation December 16, 2015 MEAL PLAN 15.50 Recipe Compilation December 16, 2015 80 Clove Garlic Chicken Yields: 40P, 8C, 9+F 2 Chickens (3-4lbs each), halved (~40P) Olive oil, as needed Kosher salt, to taste Freshly ground black

More information

MEAL PLAN Recipe Compilation March 22nd, 2017

MEAL PLAN Recipe Compilation March 22nd, 2017 MEAL PLAN 17.12 Recipe Compilation March 22nd, 2017 BBQ Pork Shoulder Yields: 48P, 4.25C, 0F 1 pork shoulder (bone-in or boneless) or butt 1 lemon, zested and juiced 1 tablespoon ginger, minced 1 cup dried

More information

MEAL PLAN 16.6 Recipe Compilation February 10th, 2016

MEAL PLAN 16.6 Recipe Compilation February 10th, 2016 MEAL PLAN 16.6 Recipe Compilation February 10th, 2016 Beef and Butternut Braise Yields:18P, 18C, 0F 2 Pounds Grass Fed Beef Stew Meat 4 Cups Butternut Squash, medium dice 1 Large Onion, large dice 3 Large

More information

MEAL PLAN Recipe Compilation December 7th, 2016

MEAL PLAN Recipe Compilation December 7th, 2016 MEAL PLAN 16.49 Recipe Compilation December 7th, 2016 It s Not Gourmet, Sis! - Apple Raisin Country Style Ribs Yields: 30P, 31.5C, 0F 3 ½ pounds country style ribs (~30P) 8 cups onions, julienned (8C)

More information

MEAL PLAN Recipe Compilation August 24th, 2016

MEAL PLAN Recipe Compilation August 24th, 2016 MEAL PLAN 16.34 Recipe Compilation August 24th, 2016 Beef Stew with Green Chiles & Yams Yields: 32 Protein, Carb and Fat Blocks 3 pounds beef stew meat (1360g), large dice (chuck or blade roast works well,

More information

MEAL PLAN Recipe Compilation November 22nd, 2016

MEAL PLAN Recipe Compilation November 22nd, 2016 MEAL PLAN 16.47 Recipe Compilation November 22nd, 2016 Ingredients: Slow Cooker Spaghetti Bolognese Yields: 30P, 27C, 0F Flesh of 2 spaghetti squash, roasted, seeded and scraped in to "spaghetti-like"

More information

MEAL PLAN Recipe Compilation April 20th, 2016

MEAL PLAN Recipe Compilation April 20th, 2016 MEAL PLAN 16.16 Recipe Compilation April 20th, 2016 It s Not Gourmet, Sis! 80 Clove Garlic Chicken Yields: 40P, 8C 2 Chickens (3-4lbs each), halved (~40P) Olive oil, as needed Kosher salt, to taste Freshly

More information

MEAL PLAN Recipe Compilation September 7th, 2016

MEAL PLAN Recipe Compilation September 7th, 2016 MEAL PLAN 16.36 Recipe Compilation September 7th, 2016 Slow Cooker "Carnitas" Ingredients: Yields: 66P, 9C, 0F 5 pounds pork, dark meat (labeled carnitas, cushion, shoulder) trimmed of fat and cut into

More information

MEAL PLAN Recipe Compilation October 28, 2015

MEAL PLAN Recipe Compilation October 28, 2015 MEAL PLAN 15.43 Recipe Compilation October 28, 2015 Kickin Like Van Damme Bacon Wrapped Chicken Fingers Yields: 12P, 1-3C, 18F(if using mayo) 2 large, boneless, skinless chicken breasts 1 red bell pepper

More information

MEAL PLAN 17.3 Recipe Compilation January 18 th, 2017

MEAL PLAN 17.3 Recipe Compilation January 18 th, 2017 MEAL PLAN 17.3 Recipe Compilation January 18 th, 2017 It s Not Gourmet, Bro! - Oxtail Stew Yields: 120P, 22.5C/140F 6 pounds oxtail 1 cup garlic cloves 20g kosher salt 1 tablespoon black pepper 6 cups

More information

MEAL PLAN 16.7 Recipe Compilation February 17th, 2016

MEAL PLAN 16.7 Recipe Compilation February 17th, 2016 MEAL PLAN 16.7 Recipe Compilation February 17th, 2016 Beef Stew with Green Chiles & Yams Yields: 32 Protein, Carb and Fat Blocks 3 pounds beef stew meat (1360g), large dice (chuck or blade roast works

More information

MEAL PLAN Recipe Compilation December 23, 2015

MEAL PLAN Recipe Compilation December 23, 2015 MEAL PLAN 15.51 Recipe Compilation December 23, 2015 Southwest Slow Cooker Chicken Yields: 21P, 15.5C, 0F 1 whole chicken 4 slices bacon 5 cloves fresh garlic, minced 3 cups onions, large dice 3 cups poblano

More information

MEAL PLAN Recipe Compilation June 22nd, 2016

MEAL PLAN Recipe Compilation June 22nd, 2016 MEAL PLAN 16.25 Recipe Compilation June 22nd, 2016 It s Not Gourmet Chicken Paisano s Yields: 36P, 34C 1 chicken (3-4lb) 5 links Italian sausage (or turkey sausage) 8 cups sweet potatoes or yams, thick

More information

MEAL PLAN Recipe Compilation May 25th, 2016

MEAL PLAN Recipe Compilation May 25th, 2016 MEAL PLAN 16.21 Recipe Compilation May 25th, 2016 Slow Cooker "Carnitas" Ingredients: Yields: 66P, 9C, 0F 5 pounds pork, dark meat (labeled carnitas, cushion, shoulder) trimmed of fat and cut into orange

More information

MEAL PLAN 17.9 Recipe Compilation March 1st, 2017

MEAL PLAN 17.9 Recipe Compilation March 1st, 2017 MEAL PLAN 17.9 Recipe Compilation March 1st, 2017 Apple Raisin Country Style Ribs Yields: 30P, 31.5C, 0F 3 ½ pounds country style ribs (~30P) 8 cups onions, julienned (8C) 8 cups apples, peeled, seeded

More information

MEAL PLAN 16.8 Recipe Compilation February 24th, 2016

MEAL PLAN 16.8 Recipe Compilation February 24th, 2016 MEAL PLAN 16.8 Recipe Compilation February 24th, 2016 It s Not Gourmet, Bro! Beef Bourguignon Yields: 30 Protein, 21 Carb Blocks 3 lbs beef stew meat Kosher salt and black pepper, to taste 3/4 cup garlic,

More information

MEAL PLAN Recipe Compilation May 5th, 2016

MEAL PLAN Recipe Compilation May 5th, 2016 MEAL PLAN 16.18 Recipe Compilation May 5th, 2016 Cinnamon Infused Short Ribs with Butternut Squash Yields: 8 4 block portions 3 pounds boneless short ribs 10 Cups Butternut Squash, medium dice 2 Large

More information

MEAL PLAN Recipe Compilation April 5th, 2017

MEAL PLAN Recipe Compilation April 5th, 2017 MEAL PLAN 17.14 Recipe Compilation April 5th, 2017 Beef Stew with Green Chiles & Yams Yields: 32 Protein, Carb and Fat Blocks 3 pounds beef stew meat (1360g), large dice (chuck or blade roast works well,

More information

MEAL PLAN Recipe Compilation July 13th, 2016

MEAL PLAN Recipe Compilation July 13th, 2016 MEAL PLAN 16.28 Recipe Compilation July 13th, 2016 Beef Brisket with Raisin Sauce Yields: 42P, 42C, 27/13.5F 4-5 pound beef brisket 2 cups raisins 1 large yellow onion, julienned 1 cup garlic cloves 1

More information

MEAL PLAN Recipe Compilation November 15th, 2017

MEAL PLAN Recipe Compilation November 15th, 2017 MEAL PLAN 17.46 Recipe Compilation November 15th, 2017 Slow Cooker Pork Belly Tacos Yields: 40P, 13C, 0F Ingredients for the slow cooker: 3 pounds pork belly ¼ cup Cheechako Tako Seasoning ¼ cup apple

More information

MEAL PLAN Recipe Compilation November 1st, 2017

MEAL PLAN Recipe Compilation November 1st, 2017 MEAL PLAN 17.44 Recipe Compilation November 1st, 2017 Albondigas Mexican Meatball Soup Yields: 22 Protein, 23 Carb, and 18+Fat For the meatballs: 1 pound grass fed beef (454g) 1 pound Italian sausage (454g)

More information

MEAL PLAN Recipe Compilation September 30, 2015

MEAL PLAN Recipe Compilation September 30, 2015 MEAL PLAN 15.39 Recipe Compilation September 30, 2015 Chicken Paisano s Yields:36P, 34C 1 chicken (3-4lb) 5 links Italian sausage (or turkey sausage) 8 cups sweet potatoes or yams, thick julienned 4 cups

More information

MEAL PLAN 17.4 Recipe Compilation January 25th, 2017

MEAL PLAN 17.4 Recipe Compilation January 25th, 2017 MEAL PLAN 17.4 Recipe Compilation January 25th, 2017 Ingredients: Slow Cooker "Carnitas" Yields: 66P, 9C, 0F 5 pounds pork, dark meat (labeled carnitas, cushion, shoulder) trimmed of fat and cut into orange

More information

MEAL PLAN Recipe Compilation May 31st, 2017

MEAL PLAN Recipe Compilation May 31st, 2017 MEAL PLAN 17.22 Recipe Compilation May 31st, 2017 Ingredients: Slow Cooker Spaghetti Bolognese Yields: 30P, 27C, 0F Flesh of 2 spaghetti squash, roasted, seeded and scraped in to "spaghetti-like" threads

More information

MEAL PLAN Recipe Compilation December 5th, 2017

MEAL PLAN Recipe Compilation December 5th, 2017 MEAL PLAN 17.49 Recipe Compilation December 5th, 2017 Beef Stew with Green Chiles & Yams Yields: 32 Protein, Carb and Fat Blocks 3 pounds beef stew meat (1360g), large dice (chuck or blade roast works

More information

Week 3 Meals. Classic Omelet with Mushrooms and Bacon DAY 1. Serves 1 Prep time: 10 minutes Cook time: 30 minutes

Week 3 Meals. Classic Omelet with Mushrooms and Bacon DAY 1. Serves 1 Prep time: 10 minutes Cook time: 30 minutes Week 3 Meals DAY 1 Classic Omelet with Mushrooms and Bacon Prep time: 10 minutes Cook time: 30 minutes 1 green bell pepper 1 1/2 tablespoons olive oil 1/2 cup chopped onions 1/4 cup sliced mushrooms 1

More information

MEAL PLAN Recipe Compilation October 18th, 2017

MEAL PLAN Recipe Compilation October 18th, 2017 MEAL PLAN 17.42 Recipe Compilation October 18th, 2017 It s Not Gourmet, Bro! Beef Bourguignon Yields: 30 Protein, 21 Carb Blocks Ingredient List: 3 lbs beef stew meat Kosher salt and black pepper, to taste

More information

MEAL PLAN Recipe Compilation August 30th, 2017

MEAL PLAN Recipe Compilation August 30th, 2017 MEAL PLAN 17.35 Recipe Compilation August 30th, 2017 Super Radical Slow Cooker Ribs and Sweets Yields: 44.5P, 21C, 0F 2 racks baby back ribs, cut between each bone (approximately 6 pounds) (44.5P) 3 3/4

More information

Crock Pot Beef Broccoli

Crock Pot Beef Broccoli Crock Pot Beef Broccoli 1.5 pounds top sirloin steak, thinly sliced and chopped into 2 pieces 1 cup beef broth ⅔ cup low sodium soy sauce ⅓ cup brown sugar 1 tablespoon sesame oil 1 tablespoon minced garlic

More information

!!! !!! BOOTCAMP MEAL PLAN:! WEEK 3! BREAKFAST:! Your Favorite Recipes! DINNER:! Mixed berry smoothie! Pinto Bean Salad! Basic chocolate shake!

!!! !!! BOOTCAMP MEAL PLAN:! WEEK 3! BREAKFAST:! Your Favorite Recipes! DINNER:! Mixed berry smoothie! Pinto Bean Salad! Basic chocolate shake! BOOTCAMP MEAL PLAN: WEEK 3 BREAKFAST: Your Favorite Recipes Mixed berry smoothie Basic chocolate shake Chocolate almond smoothie Blueberry smoothie LUNCH: Repeat shakes or dinner leftovers Salads are a

More information

MEAL PLAN Recipe Compilation June 1st, 2016

MEAL PLAN Recipe Compilation June 1st, 2016 MEAL PLAN 16.22 Recipe Compilation June 1st, 2016 Cinnamon Infused Short Ribs with Butternut Squash Yields: 8 4 block portions 3 pounds boneless short ribs 10 Cups Butternut Squash, medium dice 2 Large

More information

March 2019 Healthy Grains

March 2019 Healthy Grains March 2019 Healthy Grains Protein Power Rainbow Quinoa Salad Ingredients Salad: 1 cup uncooked rainbow quinoa or regular quinoa, or 3 cups cooked quinoa 1 ½ cups water 1 (14-ounce) can chickpeas, drained

More information

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees COOKBOOK Recipes brought to you by Los Rios Community College District Employees Fall 2014 APPETIZERS & DIPS Greek Nachos with Feta Ingredients 2 pounds tomatoes, seeded and finely chopped 1/2 small red

More information

2012 Chateau Chantal Wine Dinner Recipes Chef Perry Harmon

2012 Chateau Chantal Wine Dinner Recipes Chef Perry Harmon 2012 Chateau Chantal Wine Dinner Recipes Chef Perry Harmon 1 pound - fresh chicken breast, boneless and skinless, cubed 8 ounces heavy cream 2 egg whites Salt and white pepper to taste 1 teaspoon each

More information

MEAL PLAN Recipe Compilation September 6th, 2017

MEAL PLAN Recipe Compilation September 6th, 2017 MEAL PLAN 17.36 Recipe Compilation September 6th, 2017 Pan Seared Pork Chops with Apples and Onions Yields: 5P, 7C, 9+F 2 Thick Cut Pork Chops, 1 minimum, dried with paper towel on both sides 2 Apples,

More information

Add 1 quart of water or chicken stock, 1/2 teaspoon of salt, celery, the quartered potatoes, and simmer minutes.

Add 1 quart of water or chicken stock, 1/2 teaspoon of salt, celery, the quartered potatoes, and simmer minutes. Leeks POTATO LEEK SOUP 3 leeks 4 potatoes, quartered 1/4 cup butter 1/2 cup milk 1/2 cup light cream 1 qt. water or chicken stock 2 tbsp. each chopped celery and shallots 1/8 teaspoon celery seed parsley,

More information

Breakfast October 8, 2013

Breakfast October 8, 2013 1 Melon Salad Breakfast October 8, 2013 1 cup sugar 1-1/2 cups water or fruit juice 2 tablespoons lemon juice 2 tablespoons vinegar 1 teaspoon ground ginger 4 Spanspek (Use cantaloupes if in the USA) 1/4

More information

Welcome! WEEK 5 DINNER MENU MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

Welcome! WEEK 5 DINNER MENU MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Weekly Menu Plan Welcome! It seems like most of the country has been blanketed in snow this week (and if you aren't, keep it to yourself!). And while we love a good low and slow snow-day stew or soup,

More information

GREEN POWER CHOPPED SALAD

GREEN POWER CHOPPED SALAD GREEN POWER CHOPPED SALAD INGREDIENTS: SALAD: 2-cups (7 oz.) chopped Boston lettuce 2-cups (7 oz.) chopped Arugula + Kale blend (or one or the other) 1/4 cup (1 oz.) finely chopped parsley ½ ripe green

More information

Blueberr y Fruit Crumble

Blueberr y Fruit Crumble Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown

More information

All Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap.

All Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap. Week 3 Meal Plan Breakfast Lunch Dinner Day 1 Classic Omelet with Mushrooms and Bacon All Natural Salsa Burgers Over Leafy Greens Perfect Pot Roast A3 B3 C3 Day 2 Leftovers from B3 A1 B3 Zesty Spinach

More information

Shopping List WEEK 02

Shopping List WEEK 02 Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Prep List WEEK 02 Here is a prep list

More information

Gourmet Brunch December Holiday brunch Theme: "Fried Green Tomatoes."

Gourmet Brunch December Holiday brunch Theme: Fried Green Tomatoes. December 2005 - Holiday brunch Theme: "Fried Green Tomatoes." Gourmet Brunch 2005 Fried Green Tomatoes Boiled Shrimp Crab Stuffed Mushrooms Pizza Cookies Spiced and Stuffed Pork Peppered Beef Tenderloin

More information

Entrees. Coconut Crust Pizza (gluten free, no grain) Total Time: minutes Serves: 1 pizza crust

Entrees. Coconut Crust Pizza (gluten free, no grain) Total Time: minutes Serves: 1 pizza crust Entrees Coconut Crust Pizza (gluten free, no grain) Total Time: 25-30 minutes Serves: 1 pizza crust ¼ cup + 2 tbsp coconut flour ¼ C coconut oil 3 eggs 1 tsp honey 1 tsp baking powder ¼ tsp sea salt 1.

More information

SIMPLE AND HEALTHY. Super Bowl. Copyright GoTimeTraining.com LLC. All Rights Reserved.

SIMPLE AND HEALTHY. Super Bowl. Copyright GoTimeTraining.com LLC. All Rights Reserved. SIMPLE AND HEALTHY Super Bowl recipes 3 medium cucumbers (each will yield about 6 slices) ¼ cup store bought basil pesto 6 slices GO Veggie Lactose & Soy Free Mozzarella Slices, cut into ½ inch strips

More information

2018 Summer CSA Recipes Week 2

2018 Summer CSA Recipes Week 2 2018 Summer CSA Recipes Week 2 Creamy Garlic Scape Dip INGREDIENTS 10 garlic scapes 1/4 cup almonds 2 tbs. sunflower seeds 2 tbs. olive oil 1/4 cup freshly grated parmesan cheese salt and pepper 1/2 cup

More information

Crock Pot Chicken Burrito Bowls

Crock Pot Chicken Burrito Bowls Crock Pot Chicken Burrito Bowls 1 Lb. boneless skinless chicken breasts 1 (14.5 oz.) can diced tomatoes 1 cup chicken stock, divided, plus more if needed 2 tsp chili powder 2 tsp salt 1 tsp cumin 1 cup

More information

2018 Summer CSA Recipes Week 5

2018 Summer CSA Recipes Week 5 CLASSIC CARROT SUMMER SALAD 10 oz. Shredded Carrots (or julienne 1 or 2 Carrots) 1/2 Cup Raisins 1/2 Cup Fresh Pineapple, diced 1/2 Cup Apple, diced 1/4 Cup Grapes, diced 1/4 Cup Mayonnaise (give Spectrum

More information

MEAL PLAN Recipe Compilation June 28th, 2017

MEAL PLAN Recipe Compilation June 28th, 2017 MEAL PLAN 17.26 Recipe Compilation June 28th, 2017 Ingredients: Slow Cooker "Carnitas" Yields: 66P, 9C, 0F 5 pounds pork, dark meat (labeled carnitas, cushion, shoulder) trimmed of fat and cut into orange

More information

FCCLA Culinary Arts Competition Menus. Menu #1. Mushroom Pork Scaloppini. Rice Pilaf

FCCLA Culinary Arts Competition Menus. Menu #1. Mushroom Pork Scaloppini. Rice Pilaf FCCLA Culinary Arts 2011 2012 Competition Menus Menu #1 Mushroom Pork Scaloppini Rice Pilaf Golden Delicious Apple and Cheddar Turnovers with Dried Cranberries Menu #2 Shaved Fennel and Pear Salad with

More information

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs

More information

10 Easy Kid Friendly Healthy Meals from Costco for $90

10 Easy Kid Friendly Healthy Meals from Costco for $90 Rotisserie chicken with very veggie rice pilaf: For the Rice Pilaf 2 tablespoons olive oil 8 ounces Baby Bella Mushrooms 2 small zucchini/squash (1 pound) 1/2 an onion (about 1 cup chopped) 1 1/2 cups

More information

Chicken with Salad Lemon Herb Dressing

Chicken with Salad Lemon Herb Dressing Chicken with Salad Lemon Herb Dressing Buy or bake 3 small chickens. Chickens can be baked a day ahead. If you are baking them yourself sprinkle with salt and pepper, stuff chicken with one sliced lemon

More information

RomaCrunch Recipe Guide

RomaCrunch Recipe Guide RomaCrunch Recipe Guide With salad builds veering toward the crunchy end of the spectrum in the last few years, Mann's RomaCrunch is a perfect match. A cross between romaine and iceberg, its hearty, sweet

More information

Baked Havarti Chili Chicken

Baked Havarti Chili Chicken Chicken Baked Havarti Chili Chicken 4 boneless, skinless chicken breast halves (or a pack of chicken thighs) 1 8oz package sliced fresh mushrooms 2 4oz cans chopped green chilis 4 oz sliced Havarti cheese

More information

%FMJDJPVT %*"#&5&4 3&$*1&4

%FMJDJPVT %*#&5&4 3&$*1&4 %FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#

More information

5 THINGS TO MAKE THIS WEEK

5 THINGS TO MAKE THIS WEEK 5 THINGS TO MAKE THIS WEEK No fast food or any foods that have been deep-fried in oil. Fast food is technically defined as food sold in a restaurant or store with preheated or precooked ingredients, and

More information

Refresh & Rejuvenate

Refresh & Rejuvenate MEAL PLAN CLEANSE PHASE (DAYS 1-10) MEAL PLAN GUIDELINE DAYS 1-10 BREAKFAST SNACK LUNCH SNACK DINNER 2 scoops OsoLean powder 1 scoop NutriVerus powder 1 cup frozen fruit ½ to 1 cup fresh or frozen vegetables

More information

Vegetarian Summertime Menu Plan

Vegetarian Summertime Menu Plan Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad

More information

California Almond Aioli

California Almond Aioli Table of Contents: 1) California Almond Aioli 2) California Almond Mustard 3) California Almond Piri Piri Sauce 4) California Almond Chimichurri 5) Romesco Sauce 6) Catalan Onion and Almond Soup 7) Carne

More information

Spicy Squash Cakes. (Source: University of Illinois, Urban Extension website)

Spicy Squash Cakes. (Source: University of Illinois, Urban Extension website) Spicy Squash Cakes (Source: University of Illinois, Urban Extension website) This recipe works well with a combination of zucchini and pattypan or yellow squash. Temper the fieriness of the jalapenos by

More information

Sloppy Joe Casserole Serves 4 to 6

Sloppy Joe Casserole Serves 4 to 6 Sloppy Joe Casserole Serves 4 to 6 2 pounds ground beef ½ onion, chopped 1 green bell pepper, diced 1 (14-ounce) can petite diced tomatoes 1 tablespoon tomato paste 3 to 4 tablespoons brown sugar ¼ cup

More information

Chicken Gyros with Cucumber Salsa and Tsatsiki

Chicken Gyros with Cucumber Salsa and Tsatsiki Chicken Gyros with Cucumber Salsa and Tsatsiki Adapted from Gourmet Magazine 2 small cucumbers, divided 1 1/2 cups Greek yogurt (3/4 pounds) 1 teaspoon fresh lemon juice, divided 5 garlic cloves, minced,

More information

Sheet Pan Chicken Fajitas

Sheet Pan Chicken Fajitas Sheet Pan Chicken Fajitas Prep Time: 10 mins Cook Time: 25 mins Seasoning: 3 teaspoons chili powder 1 1/2 teaspoons ground cumin 1 teaspoon paprika Dash of red chili flakes (optional) Salt & pepper Fajitas:

More information

Precision Kitchenware loves you, for 15% off our entire catalogue use coupon code. PKFAMILY - to view our catalogue: click here.

Precision Kitchenware loves you, for 15% off our entire catalogue use coupon code. PKFAMILY - to view our catalogue: click here. Table of Contents Introduction... 3 Julienne Peeler Top Tips!... 3 Squash Zoodles... 4 Meatballs and Zoodles... 7 Yummy Baked Veggie Chips... 9 Low- Carb Zucchini Lasagna... 10 Cilantro Chicken With Spicy

More information

Breakfast. Lunch. Dinner. Blueberry Coffee Cake. Tuna Salad Wraps Simple Fruit Salad

Breakfast. Lunch. Dinner. Blueberry Coffee Cake. Tuna Salad Wraps Simple Fruit Salad Breakfast Lunch Dinner Blueberry Coffee Cake Tuna Salad Wraps Simple Fruit Salad Soup: South-of-the-Border Soup Entrée: Basic Chicken Burritos Side Dishes: Spanish Rice Black Beans and Rice Dessert: Chocolate

More information

HEALTHY ITALIAN COOKING

HEALTHY ITALIAN COOKING HEALTHY ITALIAN COOKING 1. Use whole wheat, whole grain, or legume pasta instead of white pasta. 2. Make zoodles instead of pasta OR 3. Do half and half: half whole wheat pasta with half zucchini noodles.

More information

A PLANT-BASED THANKSGIVING

A PLANT-BASED THANKSGIVING RECIPES FOR A PLANT-BASED THANKSGIVING By Chef Del Sroufe www.forksoverknives.com Forks Over Knives: Recipes for a Plant-Based Thanksgiving Autumn Mixed Greens Salad... Page 3 Chestnut Soup... Page 4 Mashed

More information

The Four Seasons. Menu

The Four Seasons. Menu The Four Seasons Menu Strawberry Rhubarb Loaf Rhubarb Jam Lemon Orzo with Asparagus Asparagus Soup Summer Pea Risotto Pea and Scallion Soup Shaved Squash Salad with Tomatoes, Zucchini Blossoms, Ricotta,

More information

Celebrate National Nutrition Month with Delicious, Healthy Recipes

Celebrate National Nutrition Month with Delicious, Healthy Recipes Celebrate National Nutrition Month with Delicious, Healthy Recipes Illinois Action for children s (IAFC) Healthy Food Program offers a variety of supports to child care providers and families that address

More information

Creamed Corn. momsbistro.net

Creamed Corn. momsbistro.net Creamed Corn 2 tbsp butter 1/4 cup cream or milk 3 1/2 cups frozen corn 2 tbsp cream cheese 1 tsp each; salt and garlic powder 1/2 tsp black pepper In the bowl of a food processor, puree 1/2 cup frozen

More information

Hospice of the Upstate Summer Cookbook

Hospice of the Upstate Summer Cookbook Hospice of the Upstate 2015 Summer Cookbook Spicy Chicken and Tomato Pasta 1 pound penne (regular or gluten free) 2 tablespoons olive oil 6 cloves garlic, minced 1 teaspoon red pepper flakes 1 skinless,

More information

Lose It! Premium Meal Plan #48

Lose It! Premium Meal Plan #48 Lose It! Premium Meal Plan #48 Asian Turkey Sauté Pork with Lemon and Capers Pan-Seared Tuna with Cilantro Sauce Margherita Pasta Slow Cooked Chicken SHOPPING LIST Ingredients for the side dishes are in

More information

BOOTCAMP MEAL PLAN : Week 2

BOOTCAMP MEAL PLAN : Week 2 Snacks: BOOTCAMP MEAL PLAN : Week 2 Breakfast: Your Favorite Recipes Chocolate Covered Strawberry shake Mixed berry smoothie Basic chocolate shake Chocolate almond smoothie Blueberry smoothie Lunch: Repeat

More information

Pasta Recipes Created by Nicole Porter Wellness

Pasta Recipes Created by Nicole Porter Wellness Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,

More information

Sally s Kitchen Table of Contents

Sally s Kitchen Table of Contents Table of Contents Southwestern Corn Sauté.....Week 1 Doubly Good (and Easy) Tomato Salad....Week 2 Chicken with Red Wine and Peaches..Week 3 Spinach with Pine Nuts and Raisins.Week 4 Watermelon Salad..Week

More information

A MELANGE OF ROASTED ROOT VEGETABLES

A MELANGE OF ROASTED ROOT VEGETABLES A MELANGE OF ROASTED ROOT VEGETABLES 2 pounds carrots, peeled, stem and root ends trimmed and cut into 2-inch by 1-inch pieces 2 pounds red beets, peeled, stem and root ends trimmed and cut into 8 wedges

More information

24 day challenge sample meal plan

24 day challenge sample meal plan 24 day challenge sample meal plan For optimal results, add a little protein with each snack too Day 1 Breakfast: meal replacement shake or veggie omelet and grapes Snack: banana Before lunch: catalyst

More information

Summertime Vegetarian Menu Plan

Summertime Vegetarian Menu Plan Summertime Vegetarian Menu Plan Week 1 Healthy Mexican Zucchini Boats Mexican Quinoa Garden Vegetable Pie Moroccan Cauliflower Chickpea Pitas with Tzatziki Sauce Corn, Avocado, and Black Bean Salad Vegetable

More information

Chicken, Millet, and Mushroom One-Skillet Meal

Chicken, Millet, and Mushroom One-Skillet Meal Chicken, Millet, and Mushroom One-Skillet Meal Servings: 6-8 2 tablespoons canola or olive oil, divided 2 pounds chicken tenderloins Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound mushrooms,

More information

OATMEAL WITH RAISINS, SPICES AND PECANS Recipe courtesy Emeril Lagasse, copyright Martha Stewart Omnimedia, Inc.

OATMEAL WITH RAISINS, SPICES AND PECANS Recipe courtesy Emeril Lagasse, copyright Martha Stewart Omnimedia, Inc. OATMEAL WITH RAISINS, SPICES AND PECANS 2 cups oatmeal (not instant type) 2 cups whole milk 2 cups water ½ cup raisins, regular or golden ½ cup toasted, chopped pecans 1 tablespoon unsalted butter 1½ teaspoons

More information

Chicken Skewers, Root Vegetable Slaw, Thai Sunbutter Sauce

Chicken Skewers, Root Vegetable Slaw, Thai Sunbutter Sauce Chicken Skewers, Root Vegetable Slaw, Thai Sunbutter Sauce Saturday, March 12, 2016 Yields 10 skewers Prep Time: 2 hours Cook Time: 10 Minutes Oven Temperature: 350F I experimented with cutting chicken

More information

Bison Chili. Ingredients. Directions

Bison Chili. Ingredients. Directions Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1

More information

!!! BOOTCAMP MEAL PLAN: WEEK 2 BREAKFAST: Your Favorite Recipes. Mixed berry smoothie DINNER: Basic chocolate shake. No Bean Turkey Chili

!!! BOOTCAMP MEAL PLAN: WEEK 2 BREAKFAST: Your Favorite Recipes. Mixed berry smoothie DINNER: Basic chocolate shake. No Bean Turkey Chili BOOTCAMP MEAL PLAN: WEEK 2 BREAKFAST: Your Favorite Recipes Mixed berry smoothie Basic chocolate shake Chocolate almond smoothie Blueberry smoothie LUNCH: Repeat shakes or dinner leftovers Salads are a

More information

Chef Gregory Torrech

Chef Gregory Torrech Chef Gregory Torrech Menu 1st Course: 28 day dry aged Beef Crudo Dijon Mustard, Shallot, Garlic, Yolk, Crostini 2nd Course: Herbed Spaetzle and Prosciutto Roasted Fig, Shallot Marmalade 3rd Course: Rainbow

More information

Cooking Day Instructions: from meals prepared

Cooking Day Instructions: from meals prepared Cooking Day Instructions: from meals prepared 9.11.2017 #1 - Asian Peanut Pork 1. Add the bag with the pork and liquid into a slow cooker. Re-whisk liquid ingredients together if needed. Top pork with

More information

One Pot October // Crock Pot Recipes (Low Carb)

One Pot October // Crock Pot Recipes (Low Carb) One Pot October // Crock Pot Recipes (Low Carb) Recipe 1: Herby Garlic Chicken and Parsnips Recipe 2: Drunken Shallot Pot Roast Recipe 3: Spicy Zuppa Toscana Recipe 4: Classic Chicken Marsala Recipe 5:

More information

Easy Chicken Salad. Leftovers from B2. Basil and Chive Scrambled Eggs. Apple and Pecan Chicken Salad. Super Veggie Chicken Soup

Easy Chicken Salad. Leftovers from B2. Basil and Chive Scrambled Eggs. Apple and Pecan Chicken Salad. Super Veggie Chicken Soup Week 2 Meal Plan Breakfast Lunch Dinner Day 1 Ham and Sweet Potato Breakfast Scramble Easy Chicken Salad Caramelized Cabbage and Pork A2 B2 C2 Day 2 Leftovers from A2 A1 A2 Leftovers from B2 B2 Leftovers

More information

(this isn t the exact recipe, I made some changes)

(this isn t the exact recipe, I made some changes) Savory Pepper Steak http://crockingirls.com/recipes/savory-pepper-steak/ (this isn t the exact recipe, I made some changes) 1½ lbs round steak, cut into ½ in strips ¼ cup flour ½ tsp salt ½ tsp pepper

More information

3. Marinated Crucifers and Friends This is a wonderful appetizer to take to a pot luck. The longer it marinates the better it tastes!

3. Marinated Crucifers and Friends This is a wonderful appetizer to take to a pot luck. The longer it marinates the better it tastes! 1. Cauliflower Popcorn - yields approximately 8 appetizer servings Here is another surprisingly delicious appetizer. It can be served fresh out of the oven or at room temperature. 2 Tbsp. olive oil, approximately

More information

Monday. Asian-Style Dishes

Monday. Asian-Style Dishes Monday Asian Turnovers For the Dipping Sauce: 240 ml soya sauce 120 ml rice wine vinegar 1 1 2 tsp sugar 1 2 tsp red pepper flakes 25 g finely chopped coriander Combine all the ingredients 1 hour before

More information