MEAL PLAN Recipe Compilation March 22nd, 2017

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1 MEAL PLAN 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 mushrooms, porcini or shitake 1 large sweet potato or yam ½ bunch scallions, thinly chopped top portion, as garnish 1 cup apple cider vinegar 1 cup Super Radical Rib Rub ¼ cup raisins 2 cups water 1. Place vinegar, lemon, ginger, raisins, dried mushrooms, and rib rub in a blender and blitz until well blended. 2. Place pork shoulder/butt into a hotel pan or large mixing bowl and top with blended mixture. Spread the sauce over and around all the meat and place into a slow cooker. Add the 2 cups of water. 3. Cook for 12 hours on high or 20 hours on low. 4. Boil the sweet potato, skin on, for 40 minutes or until tender. Peel and place in a bowl and mash. Spread a portion of the sweet potato mash onto a plate, top with BBQ pork and garnish with scallions. Enjoy! 1

2 Paleo Crab Artichoke Dip with Veggie Chips Yields: 10P, 17.5C, 172F Ingredient List for Dip: 2 Red Bell Peppers, roasted, skinned, and julienned 2 Poblano Peppers, roasted, skinned, and julienned 1 Cup Spinach, sautéed, shocked and wrung out 1 Bulb Garlic, minced 4 Cups Artichoke Hearts, quartered 1 Yellow Onion, diced 4 Cups Oyster Mushrooms, rough chopped 1 Pound Lump Crab Meat, drained and shells picked oz. Cans Coconut Milk 1 Cup Paleo Mayo (recipe below) Olive Oil Kosher Salt and Black Pepper, to taste Crushed Red Chili, to taste Ingredient list for Veggie Chips: 3 Bell Peppers, cut into "chips" 1 Cup Broccoli, cut into chips) 5 Carrots, ABC (Asian Bias Cut) 1 Head Celery, cut into chips 1. Heat a cast iron skillet over medium-high heat until approximately 350 F. 2. Add olive oil and garlic and stir constantly until garlic begins to toast. 3. Add the diced onions, season with salt and pepper and stir well. Cook for 2 minutes. 4. Add mushrooms, stir well and cover pan with a lid to trap moisture. Cook for 3 minutes, remove lid and stir again. 5. Add roasted peppers, spinach, artichoke hearts, crab meat, and coconut milk and heat until a light simmer is reached. Turn off heat. 6. Add Paleo mayo and fold in gently. Season with salt, pepper and chili and Voila! 7. Serve with Veggie chips and be sure to share with your friends. 8. You can make this ahead of time and reheat it gently at the time of service. You can also freeze this for up to 6 months, but the highest quality will be achieved by preparing and serving this while fresh. 2

3 Massie Mayo *if not needed change 1 to 0 on grocery list Yields: 2P, 288F - makes about 2 cups 1 egg plus one yolk 1 teaspoon granulated garlic 1 teaspoon Dijon mustard, or ground mustard Juice of ½ lemon 2 cups extra light olive oil (DO NOT USE EXTRA VIRGIN!!!) Kosher salt, to taste 1. Add eggs, garlic, Dijon and lemon juice to a food processor, blender, or a mixing bowl. 2. Turn on the food processor or blender and slowly drizzle in olive oil making sure it is emulsified (creamy looking) as you go. If using a mixing bowl, whisk like a mad man/woman and also be sure to maintain emulsion. 3. Once all olive oil has been added, test the mayo for flavor. Add salt as desired. 4. Use a rubber spatula to transfer to a zip loc bag, then, cut a small hole in the corner of the bag and pipe the mayo into a squeeze bottle. Stores in the fridge for 2-3 weeks. 3

4 Scallion Thai d Chiang Mai Cabbage Wraps Yields: 32P, 8C, 80F 2.5 pounds ground turkey 2 Granny Smith apples, peeled and shredded White section of 2 bunches of scallions, thinly sliced 6 stalks celery, small dice 2 tablespoons fresh ginger, minced plus 6 slices fresh ginger 4 tablespoons fish sauce (3 for the meat mixture and 1 for braising liquid) 1 teaspoon black pepper, freshly ground 1 teaspoon kosher salt 2 cans coconut milk (15 oz.) 4 lime leaves, torn 2 stalks lemongrass bashed to release flavor and cut into 3 sections 2 Thai chiles, cut in half lengthwise 10 large cabbage leaves, blanched and shocked 2 bunches worth of green sections of scallions, blanched and shocked One handful each, fresh mint, basil and cilantro. Drizzle of honey 1. Combine turkey, apples, celery, scallions, minced ginger, 3 tablespoons fish sauce, kosher salt, and black pepper in a large mixing bowl and mix well. 2. Lay out a cabbage leaf and place approximately 6 oz. of meat mixture in the center. Fold cabbage over, tuck in ends and roll up. 3. Place a blanched green scallion portion on the cutting board and spread it out. Place cabbage roll in the center, wrap with scallion and tie in a double knot. Repeat the process with remaining meat mixture, cabbage and scallions placing each wrap in the crock of your slow cooker as you go. 4. Top with coconut milk, ginger slices, lemongrass, lime leaves, 1 tablespoon fish sauce, and Thai chiles. 5. Cook on high for 6 hours. 6. Remove wraps and portion out into 16 ounce containers. Fold fresh herbs into the braising liquid and distribute into the containers with the wraps. Finish with a drizzle of honey. 7. Share with your friends and enjoy! 4

5 Ingredient List for the meatballs: Chianti Braised Short Ribs Yields: 53P, 18C, +/-18F 4 pounds boneless short ribs (from Costco), patted dry with paper towel 1 bottle of Chianti Olive oil, as needed 5 cloves garlic, minced 1 small red onion, small dice 3 sweet potatoes, roasted, skin removed and pureed Water as needed 1. Heat olive oil in a cast iron skillet over high heat. Season top side of short ribs with kosher salt and place season side down into hot oil. Season top side with kosher salt. 2. Sear ribs on all sides until well caramelized, this is called a hard sear (you may need to do this in batches as not to overcrowd the pan). 3. Preheat oven to 275 F. 4. When all ribs have a hard sear, transfer to 9x13 baking dish or 4 hotel pan. Cover the ribs with the bottle of Chianti, sprinkle red onions and garlic over the top. Cover pan tightly with aluminum foil and place in the oven. 5. Cook for 90 minutes, then turn the ribs over, checking for tenderness. If the pan appears to be drying out, add some water so that the ribs are at least half immersed in liquid. Return to oven and repeat the process every 30 minutes until they are fork tender, but not falling apart. 6. Place 2 healthy scoops of sweet potato puree onto a plate and top with a short rib, spoon a little of the pan juice over the top and Boom! A meal fit for a king! 7. Properly store remaining ribs in your refrigerator for one week or freeze for up to 6 months. 5

6 Coco Choco Ice Cream with Banana and Mango Yields: 0P, 50C, 20F 8 Ripe Bananas, Peeled and Broken into pieces 8 Ripe Mangos, Peeled and Chopped Oz Bar of Dark Chocolate, Chopped 1 Cup Whole Coconut Milk (20F) 1. Combine bananas, mango and coconut milk in a food processor and blend until smooth. 2. Add chocolate and pulse until chocolate is broken into desired sized chunks. 3. Divide into 2 cup portions and freeze. This recipe yields approximately 10 portions. 4. Freeze and Enjoy! Because of the low fat content (compared to regular ice cream), these will freeze hard, like ice. So, it is best to pull them out of the freezer 15 minutes before you eat them. As always, this recipe is only a guideline. It is best to keep bananas in the mix for their texture, but be creative with the rest Almond Chocolate Chunk Cookies Yields: 0P, 27.33C, 201F 5 cups almond flour 3/4 cup coconut oil (melted) 3/4 cup maple syrup 2 dark chocolate bars, broken into chunks 1. Combine almond flour, coconut oil (melted), and maple syrup. Make sure that this mixture is not so hot that it melts the chocolate when you add it, which is the mistake we made in the video. 2. Add dark chocolate bars and fold into the almond flour mixture. 6

7 3. Scoop spoonfuls onto a cookie sheet and place into a preheated 350 oven until cookies begin to toast around the edges. 4. Remove from the oven and transfer to a baking rack in order to allow them to cool and crisp up. Store in a Ziploc bag in your freezer and eat sparingly. Remember, although they are gluten free, they are still cookies. Enjoy! 7