MEAL PLAN Recipe Compilation April 5th, 2017

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1 MEAL PLAN 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, but look for the packs of pre-cubed stew meat in the meat department) 4 cups onions (340g), large dice 2 cups celery (600g), large dice 2 cups carrots (375g), large dice 1 28oz. can crushed tomatoes (794g) 1 8oz. can green chiles (227g) (I like the hot ones for this) pounds (700g) yams or sweet potatoes, large dice 3 tablespoons kosher salt ½ tablespoon freshly ground black pepper 1 handful fresh Italian parsley, chopped or torn (optional) 3 ½ Tablespoons Olive Oil 3 bay leaves 1. Combine all ingredients except bay leaves in a mixing bowl and mix well. 2. Transfer mixture to a 6 quart slow cooker, slip bay leaves in on the side, and cook on high for 6 hours or low for hours. 3. Eat immediately or portion out and refrigerate for up 5 days or freeze for up to 6 months. 1

2 Cheechako Turkey Tacos Yields: 11P, 2C, 12F Ingredients: 1¼ pounds ground turkey (or any ground meat) Purple cabbage cut in quarters, center removed and 3 or more large leaves chosen as boats or taco shells 1 Roma tomato, diced ½ red onion, minced ¼ bunch cilantro, chopped 1 avocado, cut in half, pit removed, sliced and removed from skin Lime wedges, as garnish 2½ tablespoons PALEO GRIND Cheechako Taco seasoning 1 tablespoon olive oil 1. Place a large skillet over medium-high heat and add olive oil, allowing it to heat up. Add Cheechako Taco seasoning and toast in olive oil for approximately one minute. 2. Add ground turkey to toasted seasoning and break up the meat, stirring occasionally until turkey meat is cooked through, approximately 5-7 minutes. 3. Place three cabbage leaves on a serving plate, top with taco meat, tomatoes, avocado, onion, cilantro and a lime wedge in each. Enjoy! Thai Ginger Basil Chicken Yields: 17P, 1.5C, 17F Olive oil, as needed 2 8 oz. boneless, skinless chicken breasts, large dice 1 tablespoon fish sauce (I use Red Boat) 2 tablespoons fresh ginger, peeled and minced 6 Thai chiles, split and seeded 1 tablespoon maple syrup 1 oz. fresh basil leaves (about a handful), whole, but pulled from the stem Water, as necessary 2

3 1. Season the chicken with the fish sauce and toss to coat evenly. Set aside. 2. Heat olive oil in a wok, cast iron skillet or sauté pan over medium high heat. 3. When oil is hot, but not smoking, add the ginger and stir. Cook for 30 seconds. 4. Add the chicken and stir to incorporate ginger and oil. 5. Cook for 2-3 minutes stirring regularly and adding a bit of water as needed. 6. When chicken is 90% cooked, add the basil and Thai chiles and stir. Then, add the maple syrup and cook for one minute longer, stirring constantly. 7. Cut the heat and serve it up! Zucchini Entomatada Yields: 0P, 11C, 10F 6 large zucchini, sliced on a bias to about a ¼ 3 large Roma tomatoes, sliced as thinly as possible 3 tablespoons olive oil 1 tablespoons granulated garlic Kosher salt and ground black pepper, to taste 1 15oz can tomato sauce 1. Place sliced zucchini into a large mixing bowl, leaving out the end cuts. Add 1-2 tablespoon of olive oil, granulated garlic and Kosher salt and pepper. Mix/toss thoroughly with your hands. 2. In a 9x13 baking pan, spread a tablespoon of olive oil evenly over the bottom of the pan. Add a couple spoonfuls of tomato sauce and spread. Start by using your end pieces and make a row along the long edge of the pan. Top that with a shingled layer of the bias cut slices. 3. Next top the shingled zucchini with 3 spoonfuls of tomato sauce and 4 slices of tomato. Continue stacking rows of zucchini, tomato sauce and tomatoes across the pan, alternating the thin and thick sides of the zucchini with each row (see video for visual). 4. Bake at 375 for 45 min. Change the oven temp to broil and cook for 3-5 more minutes to crisp up the edges of the zucchini, watching this carefully to avoid burning. 5. Slice and plate. 3

4 Moroccan 5 ½ Spiced Salmon Yields: 20P, 5C, 17/34F 2 tablespoons olive oil 1 teaspoon cumin seed 3 tablespoons fresh ginger, minced 6 each 5oz. portions of Alaskan salmon, I bought mine frozen at Costco A dusting of kosher salt, black pepper, turmeric, and cayenne pepper 1 yellow onion, diced 1 ½ cups tomato sauce ½ cup coconut milk ¼ bunch fresh cilantro, rinsed and chopped plus a few sprigs for garnish 1. Heat a sauté pan over medium heat and add one tablespoon of olive oil. When the oil is hot, add the cumin seed and, 10 seconds later, add the ginger. Shake the pan forward and backward to keep the spices moving and, after 30 seconds, pour the mixture into a bowl and set aside. 2. Return pan to the heat, add the second tablespoon of olive oil and season your salmon with a dusting of salt, pepper, turmeric and cayenne pepper. 3. When oil is hot, place salmon in the pan, seasoned side down. Add the diced onion to the pan while doing your best to place the onion in contact with the pan in the spaces between the salmon fillets. 4. After 90 seconds, check that the salmon has a nice crust (as seen below), then flip over while doing your best to make sure the salmon skin now makes contact with the pan. 5. Pour the tomato sauce and coconut milk in the spaces between the salmon fillets and shake the pan back and forth in an effort to mix the two sauces. Top with the chopped cilantro, place a lid on the pan and cook for 90 seconds. 6. Remove lid from pan, cut the heat and get ready to plate. 7. Transfer the salmon filets to individual containers or to a large serving platter. Stir the sauce in the pan to make sure it is well incorporated and sweetly studded with fresh cilantro. Then, pour the sauce over the salmon and garnish with fresh cilantro sprigs. 8. Poila! Share with your friends and revel in the fact that you are a Culinary Ninja! 4

5 Tarte Tatin Yields: 120C, 66F 12 Granny Smith apples, peeled, cored and quartered 1 cup granulated sugar 1 cup unsalted butter, preferably grass-fed 2 sheets puff pastry, thawed in refrigerator overnight or on the counter for 40 minutes turning regularly Enough flour to prevent puff pastry from sticking to work surface Vanilla ice cream, as desired Whipped cream, as desired Fresh mint tips, rinsed 1. Smear butter into the bottom of a 14 cast iron skillet and sprinkle sugar over the top. 2. Arrange apples in a spiral pattern, starting in the center and keeping in mind that the design pressed into the butter and sugar will be face up when the tarte is finished. 3. If you run out of room for the apples, slice the remaining halves and place them in the nooks and crannies on the top side. 4. Place skillet over medium-high heat and cook for 20 minutes, moving the center of flame to a different area of the p an every five minutes to ensure even caramelization. 5. Once the caramel bubbling through the apples turns golden brown (approximately 20 minutes) transfer pan to a preheated 425 oven and cook for 20 minutes. 6. While apples are in the oven, prepare a patchwork quilt of puff pastry. Be sure to flour the work surface liberally and to keep the dough as cool as possible. If you have it rolled out before the apples have cooked for 20 minutes, then fold it in parchment paper and store it in the refrigerator. The quilt needs to be large enough to cover the top side of the skillet. 7. After the skillet has been in the oven for 20 minutes, remove it and place the puff pastry quilt over the top. Cut away square corners and leave parchment attached if it is sticking to the dough. It will come off easily after a few minutes of baking. 8. Return skillet to the oven and bake for 20 additional minutes. The puff pastry will puff up substantially during this time. 9. When the top is golden brown, remove tarte from the oven and allow it to rest for 15 minutes. 5

6 10.Then, place a cutting board or sheet pan over the top of the skillet and invert tarte onto the board/sheet pan. Transfer any bits that have stuck to the pan to the top of the tarte making sure to invert them so they match the fancy apple-top-design. 11.At this point, you can reserve the tarte whole and cut at time of service, or cut and serve immediately (highly recommended). 12.Serve with vanilla ice cream, freshly whipped cream, and mint tips. Earn your ice cream. 6