Real Food. Real Food Bistro. weekly. Whole Food Meal Plans from January 19, 2013 ISSUE 66 HERB AND BUTTER BAKED FISH

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1 Real Food weekly January 19, 2013 ISSUE 66 Whole Food Meal Plans from Real Food Bistro PAN SEARED STEAK WITH KALE CHIPS AND PROVENCAL MUSTARD TANGY CHICKEN SAUTÉ WITH GREEN BEANS HERB AND BUTTER BAKED FISH ROLLED TURKEY AND BRIE WITH ARUGULA SALAD ZUCCHINI AND CARROT BREAD pictured: OVEN ROASTED VEGETABLES

2 This Week s Menu Real Food Bistro January 19, 2013 This week s recipes are inspired by French-style Bistro cooking. The Rolled Turkey and Brie recipe is quite lavish, but all the other recipes are very simple using basic techniques that feature the basic, natural flavors of the ingredients. Everything is so delicious, so enjoy your cooking this week! My Extra Meals This Week: What s For Dinner Rolled Turkey and Brie with Arugula Salad Oven Roasted Vegetables with Herb and Butter Baked Fish Pan Seared Steak with Kale Chips and Provencal Mustard Tangy Chicken Sauté with Green Beans Extras Zucchini and Carrot Bread Salad Dressing- Mustard Vinaigrette Nourishing Additions Olive and Anchovy tapenade (Homemade Chicken Stock) Suggested Extras: 6-10 pieces of chicken are needed for the recipes this week. I recommend buying a whole chicken and cutting the pieces needed. Use the remaining parts of the chicken to make a nourishing Homemade Chicken Stock- recipe at the end of this meal plan. Planning Notes Make the Chicken Stock, Extras and Nourishing Additions at the beginning of the week to save time and enjoy adding to your meals.

3 Shopping List Real Food Bistro January 19, 2013 Be sure to check for ingredients you already have! If you are new to Real Food Weekly, you may need to buy more basic ingredients than normal for the first two weeks. Basic pantry ingredients are used in many of the meal plans, so soon you won t have to buy them because you ll already have them stocked in your pantry. Go to com/substitutes if you d like a list of substitutes for various ingredients. Produce: Onions Mushrooms (small brown or white) Arugula Tomatoes- 2 large, 1-2 cups cherry tomatoes Mixed seasonal vegetables (4-6 cups sliced), such as carrots, celery, mushrooms, cherry tomatoes, parsnips, etc. Green Beans Kale FOR EXTRA ZUCCHINI AND CARROT BREAD: Zucchini Carrot Fruit: FOR EXTRA TAPENADE RECIPE: Lemon- 1-2 *Consider extra fruit for snacks. Fresh Herbs: Thyme My Notes: Meat and Fish: 1 pound Ground Turkey 6-10 pieces of chicken (See Suggested Extras above for a recommendation to buy a whole chicken, then use the remaining parts for a Homemade Chicken Stock.) 4 ounces white fish per person, such as sea-bass, cod or halibut 4 ounces of steak per person, such as Rib-Eye, New York or Sirloin *If available, add organic chicken and/or beef liver and other organ meats to your shopping lists to secretly add to dishes for extra nutrition.

4 Shopping List Real Food Bistro January 19, 2013 Eggs and Dairy: Brie cheese Eggs Butter *Consider extra milk, yogurt, eggs, cheeses, etc., for drinks, snacks and additional recipes My Notes: Pantry: Salt and Pepper Extra virgin olive oil *Also olive oil or other high-heat fat, such as coconut oil, organic lard or beef tallow White wine vinegar or white balsamic vinegar Tomato paste Chicken stock (Homemade is recommended- see Suggested Extras above) Dijon mustard Honey FOR EXTRA TAPENADE RECIPE: Anchovies, packed in olive oil Olives (Kalamata and/or green) FOR EXTRA ZUCCHINI AND CARROT BREAD: Sugar Cinnamon Vanilla extract Flour (Eikorn flour recommended- see Resources page at Baking soda Baking powder *Consider extra items for breakfast, lunches, snacks, and additional recipes such as tortillas for tacos, etc. Specialty: Puff Pastry *FOR THE ROLLED TURKEY AND BRIE RECIPE: I ve made this recipe with pre-made puff pastry (a high-quality one made only with butter, flour, and a small bit of sugar). For a more nutritious, grain-free version, you may pound chicken breasts very thinly and use them instead of the puff pastry. Make sure to add chicken breasts to your shopping list above, as that is not included.

5 Recipes Real Food Bistro January 19, 2013 Rolled Turkey and Brie with Arugula Salad Total Time: minutes This recipe is a bit lavish for our regularly nutritious meals. I ve made this with pre-made puff pastry (made only with butter, flour, and a small bit of sugar). For a more nutritious, grainfree version, you may pound chicken breasts very thinly and use them instead of the puff pastry. Cooking time should be the same, just make sure the meat is cooked thoroughly. 1 onions, chopped extra virgin olive oil 2-4 tablespoons butter salt and pepper 1 cup mushrooms, chopped, such as crimini or button 1 pound ground turkey 2 tablespoons thyme leaves, roughly chopped 1 wedge of brie cheese 2 sheets of puff pastry, slightly defrosted (enough that it s pliable, but not so soft that it will rip when worked) 1 egg 1 cup arugula per person 1-2 tablespoons Mustard Vinaigrette per person Preheat oven to 425 F. Sauté onions in oil and butter until translucent and beginning to brown. Season with salt and pepper, then stir in mushrooms, turkey and thyme. Sauté for 8-10 minutes, until turkey is fully cooked and beginning to brown. Season with salt and pepper, as needed. Lay puff pastry sheets on a baking sheet and scoop half of turkey mixture onto center of sheet, leaving a wide border of pastry dough. Place large chunks of brie on top of turkey mixture. Beat an egg with a tablespoon of water and brush egg mixture along the pastry border. Roll the stuffed pastry into a log, pinching edges up to completely seal. Repeat with remaining pastry sheet, brie and turkey mixture. Brush tops of pastry logs with egg mixture. Bake for minutes, until puffed and golden. Remove from oven and let set for 10 minutes before slicing. Serve slices of stuffed pastry with a pile of arugula drizzled with vinaigrette. Oven Roasted Vegetables with Herb and Butter-Baked Fish Total Time: 40 minutes 4-6 cups mixed seasonal vegetables, sliced, such as carrots, celery, mushrooms, cherry tomatoes, parsnips, etc. extra virgin olive oil salt and pepper 4 ounces white fish per person, such as sea-bass, cod or halibut ¼ cup butter 2 sprigs of fresh thyme Olive and Anchovy Tapenade (optional) Preheat oven to 400 F. Toss vegetables with olive oil and a sprinkle of salt and pepper. Spread evenly in a large baking sheet or dish. Place in the oven and bake for about 30 minutes, gently tossing after 20 minutes, until vegetables are soft and slightly browned. Place fish in a baking dish and sprinkle with salt and pepper. Top fish evenly with large pieces of butter, then top with the thyme sprigs. Bake for minutes, just until cooked and a fork separates the soft layers of meat. (Overcooked fish will be dry and flaky.) Serve fish with roasted vegetables and tapenade (optional).

6 Recipes Real Food Bistro January 19, 2013 Pan-Seared Steak with Baked Kale Chips and Provencal Mustard Total Time: 30 minutes 4 ounces of steak per person, such as Rib-Eye, New York or Sirloin salt and pepper 2-4 tablespoons olive oil or other high-heat fat, such as coconut oil, organic lard or beef tallow 4-6 cups kale leaves, chopped with thick stems removed extra virgin olive oil ¼ cup tomato paste ¼ cup Dijon mustard white wine vinegar or white balsamic vinegar Preheat oven to 400 F. Season steak liberally with salt and pepper. Heat oil or frying fat in a large skillet and sear steak for 4-6 minutes per side, depending on thickness and desired doneness. Meanwhile, toss the kale leaves in a large bowl with a light coating of olive oil and a drizzle of salt and pepper. Spread coated kale leaves evenly over a large baking sheet or dish. Place in oven and bake for minutes, gently turning every few minutes with kitchen tongs, until the kale is crisp. In a small bowl, whisk the tomato paste and Dijon mustard with enough vinegar to make mixture smooth and creamy. Serve the mustard blend with the steak and kale chips. Tangy Chicken Sauté with Green Beans Total Time: 45 minutes 1-2 pieces of chicken per person, such as legs and thighs salt and pepper 2 tablespoons butter 2 tablespoons extra virgin olive oil 1 onion, sliced 1/3 cup white vinegar, such as white wine or white balsamic 2 tablespoons tomato paste 1 cup diced tomatoes 1 cup chicken stock Green beans, (as much as desired) Season chicken liberally with salt and pepper. Heat butter and oil in a large skillet and brown chicken for 3-5 minutes per side. Remove chicken and set aside. Add onions to pan and sauté for 3-5 minutes. Stir in vinegar, tomato paste, tomatoes and chicken stock, and let simmer for 5 minutes. Add chicken back to pan, cover and let cook for 20 minutes, turning chicken after 10 minutes, until chicken is cooked and sauce is thickened. (If sauce is too vinegar-y, add more stock and simmer until taste is pleasing.) While chicken is cooking, steam green beans until bright green and soft. Season lightly with salt and serve with chicken.

7 Recipes Real Food Bistro January 19, 2013 Zucchini and Carrot Bread Mustard Vinaigrette Total Time: 1 hour, 15 minutes 1 ½ cups zucchini, grated 1 cup carrot, grated 1 cup sugar 2 teaspoons cinnamon 1 teaspoon vanilla extract 3 eggs dash of salt 3 cups flour (I recommend Eikorn flour- see Resources page at 1 teaspoon baking soda ¼ teaspoon baking powder 1 cup butter, melted Preheat oven to 350 F. Place zucchini, carrot, sugar, cinnamon, vanilla extract, eggs and a dash of salt in a large bowl and mix well. Whisk flour, baking soda and powder in a separate bowl then stir into zucchini mixture until well blended. Stir melted butter into mixture until blended. Grease loaf pans with butter and pour batter evenly into pan. (You may need to use more than one pan. I use one full size pan and one mini pan.) Bake for one hour, until a knife dipped into loaf comes out clean. Let cool completely before slicing to serve. 1 teaspoon honey 1 teaspoon salt ½ teaspoon pepper 2 tablespoons mustard 2 teaspoons white vinegar ¾ cup extra virgin olive oil Whisk honey, salt, pepper, mustard and vinegar in a small bowl. Slowly drip in oil while whisking until mixture begins to thicken, then continue whisking as you pour in remaining oil. Season, if needed, and serve immediately or store in refrigerator for up to 3 weeks. Olive and Anchovy Tapenade *This simple tapenade is a delicious condiment to add to meats or slices of sourdough bread. 2 cups olives (Kalamata and/or green) anchovies zest of ½ lemon juice of 1 lemon ¼ cup extra virgin olive oil ½ teaspoon pepper Place ingredients in a small food processor and pulse until ingredients are finely minced and blended. (Do not puree.) Store in refrigerator for up to 2 weeks.

8 Recipes Real Food Bistro January 19, 2013 Homemade Chicken Stock Total Time: 4-8 hours (mostly inactive cooking time) *Watch this recipe on Real Food Family s YouTube Channel! Every home, I repeat, every home should frequently have a pot of homemade chicken and vegetable soup brewing in the kitchen. Slowly made stocks are one of the leading traditional foods we can nourish ourselves with. Stock making, like many traditional food preparations, is becoming a lost art. Homemade soup stocks have been replaced by pre-made powdered soup base, made with meat-mimicking monosodium glutamate (MSG) and hydrolyzed vegetable protein. It isn t just a myth that good chicken soup will make you feel better. Good broth will resurrect the dead, says a South American proverb. When made properly- with all the bones and organs- a good meat stock is full of minerals and soothing gelatin. Soups can be a wonderfully filling meal, or sipped as hot drink throughout the day. It is also a great way to get kids to eat multiple vegetables- just chop them up into small pieces. From Gelatin was found to be useful in the treatment of a long list of diseases including peptic ulcers, tuberculosis, diabetes, muscle diseases, infectious diseases, jaundice and cancer. Babies had fewer digestive problems when gelatin was added to their milk. The American researcher Francis Pottenger pointed out that as gelatin is a hydrophilic colloid, which means that it attracts and holds liquids, it facilitates digestion by attracting digestive juices to food in the gut. Even the epicures recognized that broth-based soup did more than please the taste buds. Soup is a healthy, light, nourishing food said Brillant-Savarin, good for all of humanity; it pleases the stomach, stimulates the appetite and prepares the digestion. It s so tasty, too! So why don t you join the thousands of happy-pappy people, and Make it! 2 tablespoons butter or olive oil 1 onion, sliced 1 whole chicken or 6-8 pieces of bone-in chicken parts (legs work well and are inexpensive), also include organ pieces if provided 2 garlic cloves, minced 1 teaspoon of mixed dried herbs, such as Herbs de Provence Salt and Pepper 2 tablespoons vinegar (optional- to help break down gelatin) 2-4 cups of chopped vegetables, such as carrots, zucchini, broccoli, cauliflower, etc. ¼ cup fresh herbs, such as basil or flat leaf parsley, chopped (optional) Heat butter or oil in a large stockpot. Sauté onions for 5 minutes, until translucent. Add chicken and garlic, letting chicken brown a little. Add enough water to fill stockpot. Season generously with salt and pepper, and add dried herbs and vinegar (optional). Cover and let simmer for 3-6 hours. Remove any foam that forms on the top of your stock. Carefully remove chicken parts and separate bones and cartilage from meat. (You may cut large bones with sharp kitchen shears and add back to soup to continue simmering, extracting even more nourishing minerals from within the bones. Make sure to remove these bones before serving.) TO MAKE AN EASY CHICKEN AND VEGETABLE SOUP: Add vegetables and fresh herbs and let simmer until vegetables are soft. Add meat back to soup. Season with salt and pepper, as needed, and serve. Your soup/stock should keep in your refrigerator for up to a week. A good stock has a golden shimmer when warm, and forms into a solid gelatin when cold. You may wish to use this recipe to make a large batch of rich stock to store in your freezer. Simply make the recipe, saving the meat for other uses (like tacos, omelets, or sandwiches!). Let stock cool completely before transferring to freezer bags or containers. *Tip: store in multiple small containers for convenience.