Week One. Recipes and Meal Ideas 1-5

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1 Week One Recipes and Meal Ideas Start with a Protein. For this meal it will be Fish We have salmon in our freezer from when Jim fish in Oregon. You want to use wild caught fish if at all possible. That is not to say, you much catch it. They carry wild-caught in most grocery stores. Salmon is an excellent source of protein, vitamins and minerals including potassium, selenium and vitamin B12. It s best feature is the Omega 3 that it supplies to your body. Honey Mustard Salmon ounce salmon fillets. The skin should still be on. 1/4 cup Greek yogurt 2 tablespoons Dijon mustard or spicy brown mustard 2 tablespoons honey

2 Pink Himalayan salt and freshly ground pepper to taste Preheat oven to 350 degrees. Line a baking sheet with parchment paper. Rinse off salmon and pat dry. Set skin down on parchment paper. In a small bowl mix together yogurt, mustard, and honey. Spread half the mixture on the top and sides of the salmon. Sprinkle with the salt and pepper. Save the other half of the sauce for serving on the salmon at the table. Place fish in the over for about 7 minutes. Now turn over to broil and cook for another 7 minutes. Your thickness will determine the time. Do not overcook. That is why people don t like salmon. It needs to be juicy and moist. Serving suggestions Add a carbohydrate - Small red potatoes boiled and buttered and salted. Add a good fat This is from the butter, and the olive oil in the salad dressing and the cheese on top the broccoli. Add a non-vegetable - Basic garden salad with balsamic dressing and - Steamed broccoli with grated white cheddar cheese on top. Now that will be a pretty plate, full of color and multiple vitamins.

3 2. Start with a Protein. For this meal we will use chicken. We have raised our own broilers and will be doing it again, because this is food we can trust. We raise them, feed them, process them, freeze them. Slow Roasted Chickens 1 whole pasture-raised chicken 2-3 carrots rough cut lengthwise or in carrot disks 2 celery stalks, rough cut 1 medium to large onion 1/4 cube of butter several cloves of garlic Various fresh herbs, sage, basil, thyme Salt and pepper to taste 2 cups of chicken broth, bone broth or water

4 Rinse bird well and pat dry. Loosen skin on the top and fit in several pads of butter and whole garlic. Also put butter inside with pieces of onion and garlic and herbs. Using coconut oil, lard or butter, take your hands and grease the bird all over. Place vegetables in the bottom your cast iron rooster or roosting pan. Pour in the two cups of broth. Lay the chicken in with BREAST SIDE DOWN. This allows the breast to be juicier. Season with ground or fresh sage, thyme, salt and pepper. Bake in oven at 250 degrees for 3 hours. The lid should be on during this first 3 hours. Now turn the chicken over with breast side up and butter the top again. Season the top with sage, thyme, salt and pepper again. Roast for an additional 45 minutes at 350 degrees with the lid off. Let it rest when done. Your carbohydrate is your carrots because they are cooked. Carrots are a starchy vegetable when cooked and a non-starchy vegetable when they are raw. Your celery is a non-starchy vegetable but you will most likely want to add an additional vegetable to get the benefit of the vegetable as the celery is a small amount in the pan and will be very limp by the end of cooking. So add a salad or fresh tomatoes or a non-starchy vegetable of choice. You will have a good fat from the broth that you spoon over your chicken because the chicken is full of good fats. If you want a side dish of brown rice or some other carbohydrate just watch your serving size to keep your amount of carbohydrate to where you need them. If you are eating 30 grams with each meal, you can have cups of carrots and cups of rice. No counting, just eyeball it and be aware of the amounts.

5 3. Start with a protein. This meal will be vegetarian. This is my son s recipe and I did not know I was not eating hamburger when he made it. I have left off the bun and changed the vegetable oil to olive oil. I changed the panko to dried whole wheat bread crumbs. Sprouted bread would be even better. The day I make this for the picture I used red kidney beans. Black Bean Burgers (14-oz) cans black beans rinsed and drained, divided 2 tablespoons mayonnaise 1 cup whole wheat bread crumbs 2 teaspoons ground cumin 1 teaspoon dried oregano crumbled 1 4 teaspoon cayenne 1 4 cup finely chopped cilantro 3 tablespoons olive oil

6 1 (14-oz) can White Kidney Beans (Cannellini Beans) rinsed and drained 1 2 cup cooked quinoa mixed greens 1 sliced tomatoes Pulse 1 can beans in a food processor with mayonnaise, bread crumbs, cumin, oregano, and cayenne until a coarse purée forms. Transfer to a bowl and stir in cilantro, quinea and remaining can of beans. Form mixture into 4 patties. Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers. Cook burgers until outsides are crisp and lightly browned, turning once, about 5 minutes total. Serve on buns.

7 4. Start with a protein. This meal will be made from Pork. Last Thanksgiving we were at my sister s home. Her husband is a diabetic and has lost so much weight and got his blood sugars under control living the heartiness lifestyle. We make an amazing stuffing that could be used at any meal as a main dish. It is bread-free and is filled with a smorgasbord of vegetables, fruit and meat. This is a dish that does not need Thanksgiving to make it the main attraction. There are no amounts with this recipe because it is your choice of how much you want to make and what quantities you choose to add of each item. Bread-free stuffing A bowl full of goodness. Sausage (Nitrate Free) Uncured Bacon Mushrooms Celery Onions Apples

8 Acorn Squash Sweet Potato chicken or turkey broth Pecans Cook the bacon and set aside. Cook the sausage and onions until sausage is no longer pink and onions ar tender. Drain any grease. Add desired amounts of all the other ingredients and saute together until vegetables are slightly tender. Add pecans. Spoon into a baking dish and pour ½ cup to a cup of chicken or turkey broth. Bake in oven 350 degrees for minutes. Enjoy every morsel. If you are a diabetic, put in squash or sweet potato since both are a non-starchy vegetable. This is really a one bowl meal, but feel free to add a salad with it. This bowl of goodness contains the protein, carbohydrate, fat, and non-starchy vegetable.

9 5. Start with a Protein: This meal we used turkey burger. But the star of the show is fresh grilled vegetables. This recipe is one that Jim and I cooked in the garden in Oregon, making it up as we went along. We cooked ours right in the garden. However, we did two things wrong. We used light olive oil to cook with and we put butter on a hot griddle causing it to reach smoke point immediately. The next time we made it, we used a grill with no oil or butter. You have two additional options. You may just grill the vegetables and top with cheese with no meat. You may also put everything stacked on your plate without the bread. Farm Fresh Chicken and Vegetable Burger. For the Burger: Ground Chicken or Turkey 1 egg Seasoning for burger to taste. For the Vegetables Cabbage Summer squash Patty pan squash Zucchini squash Fresh Dill Tomato Havarti cheese Artisan Bread (Sourdough or multi-grain preferred) Mix ground meat, egg and seasoning for burger. Make into patties. Set aside and grill at the same time as the vegetables. Slice the vegetables vertical. (Cutting the long way from end to end of the squash.) You will need one slice of each squash for each person eating. Each slice should be about ¼ inch thick.

10 Cut cabbage into ½ strips. Place each squash in a hot cast iron skillet with a small amount of oil. Do not season the vegetables until after they are browned because this will make them soggy. Place the cabbage in one side of your skillet to cook separately. It should only be slightly cooked by the end. Cabbage should still be crunchy. If you have a BBQ these work very well on the grill without any oil. Once you have turned the vegetables sprinkle with fresh dill. Toast the bread Slice Havarti cheese and place over the cooked burgers. Don t worry if it is not melted by the time you plate this meal. It will melt when you place the vegetables on top. Slice tomato To Plate: Place one slice of cooked bread on bread board. Place meat with cheese on the bread. Place one slice of each squash on top of meat. Then, top with cabbage, one tomato slice and the other bread.