MEAL PLAN 17.3 Recipe Compilation January 18 th, 2017

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1 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 turnips, roughly chopped 2 cups parsnips, roughly chopped 4 cups mire poix, roughly chopped (2 cups onions, 1 cup celery, 1 cup carrots) 2 bay leaves 2 cups red wine Italian parsley, for garnish 1. Season oxtail with kosher salt and pepper and place it in the crock of your slow cooker. 2. Add remaining ingredients to crock and stir to distribute evenly. 3. Cover with lid and cook on high for 6-7 hours or low for hours. 4. When meat is fork tender, remove crock from slow cooker and season with kosher salt and pepper to your liking. 5. Serve immediately or portion out and add to your Paleo Bank Account. 1

2 Chicken and Mushroom Arrabbiata Yields: 2 servings/ 3P, 2C, 3F each 1 boneless, skinless chicken breast, diced 2 cloves of garlic 1 zucchini, cut in quarters, remove flesh (seeded center), diced 1 red bell pepper, diced 8 cremini mushrooms, sliced 1 lemon, zested Juice of half a lemon Red chili, to taste Italian flat leaf parsley, stemmed and chopped Olive oil Paleo Grind Greek Freak Kosher salt, to taste 1. Heat up 14 skillet with olive oil. Season chicken with Paleo Grind Greek Freak and add to skillet. Add in garlic and a bit more olive oil. 2. Add all the zucchini and bell peppers and mushrooms to the pan with the chicken, add a pinch of kosher salt and red chili. Pour in a little water to help the veggies cook through. Allow to cook until all moisture releases from the vegetables. 3. Toss the lemon zest, lemon juice, and half the parsley in the pan. Cut the heat and toss. 4. Plate and garnish with remaining parsley. 5. Enjoy! 2

3 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. 3

4 Greatest Paleo Pizza Yields: 11P, 1.5C, 69F 5 egg whites 1 teaspoon Italian seasoning 1 teaspoon Super Radical Rib Rub (or Kosher salt and fresh ground black pepper) 1 cup almond flour 1 cup Macadamia nuts, blitzed in a blender or food processor 2 tablespoons coconut flour Tomato basil garlic sauce (pizza sauce), as needed to cover crust 5 wild caught shrimp, rinsed and deveined, chopped 2 Italian sausage links, casing removed, broken up into small chunks 1 can Green Chiles Optional garnishes: cilantro, radishes, a squeeze of lemon, Massie Mayo, Salsa Chipotle, olive oil, Kosher salt and fresh ground black pepper 1. Combine egg whites, Italian seasoning, and Super Radical Rib Rub in a mixing bowl and whisk until frothy. 2. Add almond flour and blitzed Macadamia nuts. Mix until a dough ball/paste is formed. 3. Add coconut flour and continue mixing. 4. Line a cutting board with plastic wrap and spray with coconut or olive oil. 5. Transfer 1/3 of dough to the lined cutting board and cover with a second layer of sprayed plastic wrap. 6. Roll until communion wafer-thin. Remove top sheet of plastic wrap. 7. Transfer to a coconut flour dusted sheet pan by inverting and peeling the top plastic wrap away. 8. Bake at 400 F for 10 minutes. 9. Remove from oven. Use a spatula to loosen from the pan if necessary. 10. Top with sauce and shrimp, Italian sausage and hatch green chiles. 11. Return to oven and bake until sausage is fully cooked, approximately 10 minutes. 12. Remove from oven and top with any optional garnishes. *Rub Mixture - This will make more than 2 ounces, but you can scale it down or use the extra to season everything else you eat ;) 1 Cup Chili Powder 1/4 Cup Mustard Powder 1/4 Cup Onion Powder ¼ Cup Granulated Garlic 2 Tablespoons Ground Cumin 1 Teaspoon Cayenne Pepper ½ Cup Kosher Salt ¼ Cup Ground Black Pepper Combine in a mixing bowl or Ziploc bag and shake/stir until thoroughly mixed. 4

5 Salsa Chipotle *if you plan to use this, you will have to add the ingredients to your grocery list Yields: 5C 7oz. Can of Chipotle in Adobo 14oz. Crushed Tomatoes 1 Medium Onion, large dice Juice of 2 Limes 1 Handful Fresh Cilantro, rinsed (approximately half of one large bunch) 10oz. Water 1.5 Teaspoons Kosher Salt (to taste) 1. Combine all ingredients in a blender and blend on high until smooth. 2. Tone down heat by adding more lime juice or tomato product. 3. Season with Kosher salt to your liking. 4. Refrigerate for up to two weeks, or freeze for up to six months. Chocolate Chunk Cookies Yields: 1P, 34C, 80F 3 cups Almond Flour ½ cup Coconut Oil ½ cup Honey 2 Large Eggs 1 teaspoon Baking Soda 1 teaspoon Salt 1 teaspoon Vanilla Extract 1 ½ cups Chocolate Chunks (I use Enjoy Life Brand) 5

6 (cookies) 1. Combine all dry ingredients in a mixing bowl except for chocolate chunks. 2. Add wet ingredients and mix well. 3. Stir in chocolate chunks until distributed uniformly. 4. Scoop cookie dough onto a sheet pan lined with Silpat or parchment paper in a 3x4 grid of 1-2 Tablespoon per cookie. 5. Press cookie dough balls to ½ thickness. 6. Bake at 375 F for 8 minutes, check on them and rotate the pan. 7. Bake for approximately 8 minutes longer or until they reach the color/consistency shown in the video. 8. Remove pan from oven and immediately transfer cookies to a cooling rack. 9. Allow to cool for 3-5 minutes before consuming. 10. Enjoy!! But remember, these are not to be staples of your diet. They are treats. Take my advice and eat no more than 1-2 per day at most. 11. You can store these at room temp or in your fridge for up to one week, but there is no way they ll last that long Freeze for up to six months. Acorn Squash Molcajete Yields: 40P, 35C, 8+F 5 acorn squash, halved and seeded 2 pounds carne asada, diced 1 pound wild caught shrimp, deveined 8 cups tomatillos, peeled and quartered 4 cups onions, diced 10 cloves fresh garlic, smashed and chopped 4 tablespoons Cheechako Tako spice blend ½ bunch cilantro, chopped (as garnish) 1 avocado, diced (as garnish) ½ red onion, diced (as garnish) 1 teaspoon olive oil, plus some for drizzling Water, as needed Kosher salt, to taste 6

7 Preparation Instructions for the Tomatillo Salsa: 1. Add olive oil and garlic to a hot saucepan and stir until garlic is toasted. 2. Add the tomatillos and stir to coat with garlic and olive oil. 3. Cook for 3-5 minutes over high heat in an effort to caramelize the tomatillos as much as possible. 4. Add 2 cups diced onion and fold into the tomatillos. 5. Add 2 cups of water, bring to a simmer and cook until tomatillos are soft. 6. Season with kosher salt to your liking. Set aside. Preparation Instructions for the Molcajete: 1. Place the squashes, flesh-side up, on a foil lined sheet pan. Drizzle with olive oil, season with Cheechako Tako and roast at 375 F for minutes or until about half way cooked. 2. In a large bowl, mix together the carne asada and 3 tablespoons Cheechako Tako. Add the shrimp, 2 cups of onions and the tomatillo salsa (see below). Mix well. 3. When the squashes are cooked halfway, remove from the oven and fill each molcajete with the meat mixture. 4. Return to the oven for an additional 25 min, or until bubbling and squash is soft. 5. Remove from oven, plate and garnish with avocado, cilantro and red onion. Enjoy! These vegetable creations freeze and reheat very well. Allow them to cool, then wrap in plastic. Refrigerate for up to 5 days or freeze for up to 6 months. 7