MEAL PLAN Recipe Compilation June 29th, 2016

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1 MEAL PLAN Recipe Compilation June 29th, 2016 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 Fajita Pie Yields: 33P, 30C, 30F 3.75 pounds ground turkey 4 large sweet potatoes, peeled and cut into discs Juice of 3 limes 3 avocados, peeled and pitted 3 Roma tomatoes, diced 1 jalapeno, chopped 1 red bell pepper, chopped 1 yellow bell pepper, chopped 1 onion, chopped 1 Poblano/Pasilla pepper, chopped 1 bulb of garlic, minced 1 bunch of cilantro (¾ of the bunch chiffonade, ¼ whole sprigs for garnish) 1 bunch of scallions, thinly sliced 1 28 oz. can tomato puree 2 tablespoon ancho chili powder ½ teaspoon chipotle powder 1 tablespoons cumin 1 tablespoon Kosher salt 2 teaspoons fresh ground black pepper Olive oil, as needed 2 tablespoons Tamari (optional) 1. Place sweet potato into an 8 quart stock pot and fill with cold water to 2 inches above potatoes. Bring to a rolling boil, then reduce heat to a medium boil and cook until fork tender. 2. Place ground turkey on a sheet pan and season with ancho chili powder, cumin, chipotle powder, kosher salt and black pepper. 3. Place a skillet over medium-high heat, add olive oil and minced garlic. Toast garlic until lightly browned, then add ground turkey, seasoned side down. Season top side of ground turkey with the same seasonings listed in step 2. Fold meat and garlic together. 4. When the turkey is about half way cooked, fold in the peppers and onions. Cover the skillet with a lid and cook for 5 minutes. 5. Preheat oven to 375 F. 6. Once the turkey is cooked through, season to your liking with salt, pepper and Tamari. Then, add the tomato puree and fold into the turkey mixture. Remove from heat. 7. Divide meat mixture into baking dishes or 9 x 13 and use a spatula to level them out. 8. Strain sweet potatoes, mash them and spread them evenly over the meat mixtures in your baking dishes. 9. Place both dishes into a preheated oven for 20 minutes. Then, use the broiler to gratinee the tops of each pie. You want a light, golden-brown crust. 10. While they are baking, mix together the avocado, lime juice, scallions, cilantro and Kosher salt to make your guacamole. 11. Remove pies from oven and allow to rest for 5 minutes. Then, serve immediately by garnishing each piece with a dollop of guac, some diced tomatoes and a sprig of cilantro. 2

3 Chuckwagon Brisket Pot Roast Yields: 30P, 26P, 0F 3.5 pounds beef brisket 6 cups turnips, large dice 8 cups carrots, large dice 8 cups onions, large dice 4 cups celery, large dice 1 quart chicken stock 3 tablespoons kosher salt 1 teaspoon black pepper 1 tablespoon Italian seasoning 1 tablespoon granulated garlic 1. Season the brisket on both sides with half of the salt and pepper. (BONUS FLAVOR!!! - If you want some bonus flavor, sear off the brisket on all sides before adding to the slow cooker) 2. Add half of the onions to a 6 quart slow cooker crock. Add the brisket, then layer in the rest of the veggies. 3. Add remaining salt and pepper, Italian seasoning and granulated garlic. 4. Pour chicken stock over the top to wash the herbs and spices into the mix. 5. Place the cover on the slow cooker and cook on high for 8-10 hours or low for hours. 6. The brisket is done when it pulls apart easily as shown in the video. 7. Divide into 10, 3-block portions and refrigerate for up to one week or freeze for up to 6 months. 3

4 Southwest Chicken Yields: 21P, 15.5C, 0F 1 Whole Chicken 4 slices Bacon 5 cloves fresh Garlic, minced 3 cups onions, large dice 3 cups poblano peppers, large dice 3 cups sweet potatoes, large dice 2 cups green chiles 2 cups crushed tomatoes 3 tablespoons Kosher Salt 2 teaspoons freshly ground black pepper 2 tablespoons chili powder 2 teaspoons ground cumin 3 bay leaves Fresh tomato, avocado and cilantro to garnish 1. Place bacon and garlic in the bottom of your slow cooker. 2. Combine onion, peppers, sweet potatoes, green chiles, and crushed tomatoes in a large mixing bowl. 3. Mix Kosher salt, pepper, chili powder and cumin in a small bowl. Season chicken inside and out with seasoning. 4. Place two cups of veggies in the slow cooker with bacon and garlic and top with bay leaves. 5. Scoop two cups of veggie mix into the carcass of the chicken and place in the slow cooker. 6. Pour remaining veggies over the top and around the sides of the chicken. 7. Cover and cook on the low setting for hours. The meat will be fall of the bone tender at this point. 4

5 Pineapple Chicken with Broccoli Yields: 12P, 12C, 12F 12oz. roasted chicken breast, diced (season with salt and pepper and roast at 350 F until it reaches an internal temp of 165. Approximately 20 minutes.) (12P) 1 tablespoon coconut oil (10F) 1 large onion, julienned (2C) ½ fresh pineapple, Asian Bias Cut (8C) 2/3 red bell pepper (1/2C) 1 head broccoli, cut into florets and then half florets (1 ½ C) Drizzle of toasted sesame oil (2F) Dash of Tamari 2 tablespoons Sambal 1. Heat coconut oil in a large sauté pan over high heat until it shimmers and flows like water when pan is tilted side to side. 2. Add onion, bell pepper, and broccoli and cook for 3 minutes, stirring/tossing occasionally. 90 seconds in, drizzle with Tamari. 3. Add chicken, toss/stir well, drizzle with sesame oil and cook for 2 minutes longer. 4. Add pineapple, toss/stir a few times, season with Sambal, toss/stir once more and cut the heat! 5. Transfer to a serving platter and serve family style, or portion out and refrigerate for up to 5 days or freeze for up to six months! Ingredients List: 2 tablespoons olive oil 1/4 cup fresh ginger, peeled and minced 4 cloves fresh garlic, smashed and minced 1 cup carrots, small dice 1 cup onions, small dice 1 cup celery, small dice 1 cup red bell pepper, small dice 2 cups cabbage, small dice 2 heads cauliflower, shredded 1/4 cup Tamari or coconut aminos 1 bunch scallions, ABC (Asian Bias Cut) 2 eggs Kosher salt and pepper, to taste Cauliflower Fried Rice Yields: 2P, 9.5C, 18F 5

6 (fried rice) 1. Heat a 14" skillet over medium-high heat. 2. Add olive oil and ginger and cook for 30 seconds, then, add garlic and stir constantly until garlic begins to toast. 3. Add carrots and celery and stir to incorporate. Cook for 3 minutes, stirring regularly. 4. Add cauliflower, folding in ginger, garlic, and veggie mixture. Cook for 8 minutes, stirring 2-3 times in that timeframe. 5. Add Tamari, bell peppers and cabbage and fold into cauliflower mixture. Cook for 5 minutes. 6. Push the caulk-rice to one side and add a small amount of olive oil to the open portion of the pan. Crack the eggs into the oil, season with salt and pepper and cook completely. 7. Fold the eggs into the cauli rice, test the carrots for doneness, and, if they are done, cut the heat. 8. Transfer the rice to a serving platter and garnish with scallions, or portion out and stock your Paleo Bank Account! 9. Whatever you do, enjoy what you do. Life is too short not to! And, by all means, do your best to Ingredient List for the meatballs: Mexican Meatballs over Calabacitas Yields: 20P, 23.5C, 9F 2 pounds grass fed ground beef 2 cups onions, diced 1 1/2 cups celery, diced 3/4 cup green bell pepper, diced 2 eggs ½ cup cilantro, chopped ½ teaspoon chipotle powder ½ teaspoon cinnamon 4 tablespoons Super Radical Rib Rub Preparation Instructions for Meatballs: 1. In a large mixing bowl, combine 2 pounds ground beef, 1½ cups celery, 2 cups onions, ½ teaspoon chipotle powder, ½ teaspoon cinnamon, two eggs and 4 tablespoons Super Radical Rib Rub. Mix well until uniform. 2. Heat a cast iron skillet over medium-high heat, add 1 tablespoon of olive oil. Using a 1 oz. portion control scoop, scoop meatball mixture into the pan. Repeat process until the meat mixture is gone and you ve got a pan full of meatballs. 3. Turn them 3-4 times with the goal of achieving nice caramelization on all sides and an internal temperature of 165 degrees F. 4. When meatballs are done, pair with Calabacitas for a killer meal. Share with your friends and enjoy! 6

7 Ingredient List for the Calabacitas: 6 cups zucchini, large dice 1 tablespoon olive oil 2 cups onions, large dice 2 tablespoons garlic, chopped 1 1/2 cups Poblano pepper, diced 1 1/2 cups red bell pepper, diced ¾ cup green bell peppers, diced 4 cups tomato puree 4 cups mushrooms, sliced ½ teaspoon chipotle powder Kosher salt, to taste Preparation Instructions for Calabacitas: 1. Heat sauté pan over medium-high heat. Add olive oil and garlic, until garlic is toasted. 2. Add onion and ½ teaspoons chipotle powder. Stir. 3. Add 1½ cups red bell pepper, 1½ cup Poblano pepper, ¾ cup green bell pepper, and a pinch of kosher salt. Place lid on pot and cook for 3 minutes. 4. Add zucchini and another pinch of kosher salt. Place lid on pot and cook 3 minutes longer. 5. Add mushrooms, stir to incorporate and cook for 3 additional minutes. 6. Fold in 4 cups tomato puree, bring to a simmer and Voila!, the Calabacitas are ready! 7