MEAL PLAN Recipe Compilation December 7th, 2016

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1 MEAL PLAN Recipe Compilation December 7th, 2016 It s Not Gourmet, Sis! - Apple Raisin Country Style Ribs Yields: 30P, 31.5C, 0F 3 ½ pounds country style ribs (~30P) 8 cups onions, julienned (8C) 8 cups apples, peeled, seeded and sliced (Granny Smith are best) (6C) 1 cup raisins (16C) ½ cup apple cider vinegar (1.5C) 3 bay leaves 3 tablespoons Nick s Super Radical Rib Rub or 1 ½ tablespoons kosher salt and ½ tablespoon black pepper 1. Combine all ingredients except bay leaves in a mixing bowl and mix well. 2. Transfer to a 6 quart slow cooker and cook on high for 6-7 hours or low for 10 hours. 3. Remove bay leaves and enjoy immediately or portion out and refrigerate for up to 5 days or freeze for up to 6 months. 1

2 Jalapeño Mango Pork Tenderloin Yield: 18 Protein, Carb and Fat Blocks 1 pork tenderloin (20oz.), silver skin removed, cut into 1-2 chunks 2 mango, peeled and Asian Bias Cut (ABC) 1 onion, julienned 2 tablespoons olive oil 2 red bell peppers, julienned 1 poblano/pasilla pepper, julienned 3 sprigs fresh mint leaves, pulled from stems and left whole 2 tablespoons maple syrup ½ jalapeño, Asian Bias Cut (ABC), use more or less depending on desired heat Kosher salt and freshly ground black pepper, as needed 1. Heat a large sauté pan over high heat. When it is approximately 350, add a drizzle of olive oil, season the pork with salt and pepper, and place pork, seasoned side down, in oil. Season the top side of the pork, add the onions to the pan and leave the pork untouched so that it has a chance to caramelize in the pan. 2. After 90 seconds, give the pork and onions a toss/stir. Then, add the red bell and Poblano peppers. Toss to mix well, then allow to cook. 3. After 90 seconds, add the mango and mint and toss/stir to incorporate. Allow to cook for 60 seconds, then add the maple syrup and jalapeño and toss once again. 4. After 60 seconds, cut the heat, give it one last seasoning with salt and pepper and Poila! You re done! It doesn t get much easier than that, does it? 5. Share with your friends and Tanoshimu! (Japanese for "enjoy!") Sweet Chorizo Hash with Eggs and Guac Yield: 1 5 block breakfast 1 5-inch sweet potato, peeled and small diced 5 oz. chorizo 2 cups onions, small diced 2 eggs Kosher salt, to taste Freshly ground black pepper, to taste 2 sprigs fresh cilantro, to garnish 2 scallion, to garnish 5 tablespoons 60 second guac (see recipe below) 2

3 (chorizo hash) 1. Add chorizo to a preheated cast iron skillet or sauté pan for 3 minutes (med-high heat). 2. Add sweet potatoes and onions and stir to thoroughly combine. Season with salt and pepper and add a lid to the pan. Cook for 2-3 minutes. The lid will trap moisture and steam the potatoes. 3. Remove the lid and stir mixture. Leave the lid off at this point in order to dry up excess moisture. Season with kosher salt and continue cooking until sweet potatoes have a crisp crust and are tender in the center. Reduce heat to keep warm while you cook your eggs. 4. In a separate pan, cook two eggs under medium as seen in the video. The goal is to achieve a crisp under crust with caramelization at the edges and yolk cooked half-way through from the underside. 5. When eggs are done, transfer hash to a plate, top with eggs, guac, scallion, cilantro and your favorite hot sauce (mine is Salsa Yucateco). Enjoy! 6. You can also make this meal ahead using scrambled eggs. It freezes and reheats well. 60 Second Guac 4 Medium-Sized Avocadoes, halved, skin and stem attachment removed ½ Yellow Onion (approximately ¾ cup), small dice ½ Bunch Cilantro, rough chopped/chiffonade 1 Lime, juiced 1 Garlic Clove, minced or smashed into a paste 1 Jalapeno, small dice Kosher Salt, to taste 1. Combine all ingredients in a large bowl or mortar and pestle and smash them to oblivion. 2. Season with Kosher Salt to your liking. 3. Enjoy! The goal with guacamole is to achieve a sour meets hot meets salty all carried by the amazing mouth feel of the sweet avocado. This recipe is a very basic approach to guacamole. You can be as creative as you d like and add anything from tomatoes to lettuce to mangoes. Get on with your bad self!! 3

4 Butternut Squash Lasagne Yields:24P, 24C, 27F or 8 3 Block Portions 4 pounds butternut squash (shaft portion of approximately two squash), sliced to ¼ thickness 28 oz. crushed tomatoes 15 oz. diced tomatoes 2 cups onions, diced 1 pound Italian sausage 1 pound ground beef 3 tablespoons olive oil 2 cups fresh basil leaves, chiffonade 8 cloves garlic, minced Kosher salt, to taste Black pepper, to taste Red Chile, to taste 1. Prepare a meat sauce by heating an 8 quart stock pot over medium-high heat. 2. Add the olive oil and garlic and stir until garlic is toasted, then add the onions. 3. Season the beef with kosher salt and pepper, then push the onions and garlic to one side of the pan and place the beef, seasoned side down, in the other half of the pan. 4. Season the top side of the beef with salt and pepper and add the Italian sausage to the pan. Break up beef and sausage into large chunks and fold the onions and garlic into the meat. 5. Cook for approximately 8 minutes, stirring occasionally. When the meats are about 85% cooked, add the diced tomatoes and tomato sauce and stir to incorporate. Bring to a simmer. 6. While the sauce is heating up, prepare your basil leaves by stacking them, rolling them and slicing into a chiffonade. 7. Once meat sauce reaches a simmer, cut the heat and fold in the basil. Season one last time with salt and pepper keeping in mind that the sauce needs to be strong flavored because the squash is unseasoned. 8. Add ground red chile if you prefer a bit of spice. 9. To assemble the lasagne: oil the bottom of a 9 x 13 pan and add two cups of meat sauce. 10. Spread sauce into a uniform layer, then top it with a layer of the sliced butternut squash. 11. Add 2-3 cups of meat sauce, and then another layer of butternut squash. This time, alternate the direction of the squash noodles. 12. Repeat steps one more time so that you have 3 layers of meat sauce and noodles. Then, top the lasagne with the remaining meat sauce. 13. Place lasagne pan on a foil lined sheet pan and place in a preheated 375 oven for approximately 90 minutes, or until a butter knife easily inserts into all areas of the lasagne. 14. Remove from oven and allow to rest for 15 minutes before serving. 15. Portion out into 8, 3-block portions and refrigerate for up to one week or freeze for up to 6 months. Buon Appetito! 4

5 SFH Banana Choco-damia Chiller 1 Ripe Banana SFH Chocolate Whey Protein Powder Macadamia Nuts Ice Cubes, as needed Water, as needed Mint leaf, as garnish 7. Combine all ingredients except Macadamia Nuts into your Vitamix and blend well. 8. Add Macadamia Nuts and more ice, as needed to thicken to your liking, and blend. 9. Pour, garnish and Enjoy! Chipotle Bison Chili with Butternut Squash Yields:22.5P, 45.5C, 27F 42 oz. butternut squash, large dice 8 cups onions, large dice 12 cups mixed bell peppers, large dice 4 cups tomato puree 4 cups diced tomatoes in juice ¾ cup fresh garlic, minced 3 tablespoons olive oil 2 ½ pounds ground bison 2-3 tablespoons chili powder, or to taste 1 tablespoon ground cumin, or to taste 1 teaspoon chipotle powder or 2 chipotle chiles in adobo 3 tablespoons kosher salt, or to taste 2 teaspoons black pepper, or to taste 5

6 (chili) 1. Preheat an 8 quart stock pot over medium-high heat. 2. Add the olive oil, chili powder and ground cumin and stir to toast the spices. 3. Add the minced garlic and stir to incorporate. 4. Season the top side of the bison with half of the kosher salt and pepper and add to the pot, seasoned side down. Season the top side with the other half of salt and pepper and begin to break it into chunks incorporating the garlic/spice/oil mixture. Cook for 1 minute. 5. Add the onions to the pot and stir. Season with salt. Then, add the butternut squash and stir to incorporate. Cover the pot to aid in cooking and steam the squash. Cook for 10 minutes. 6. Remove lid, stir, season with salt and add the peppers. Lid the pot once again and cook for 10 minutes longer. 7. Remove lid and add tomato product. Stir to incorporate and bring to a simmer. 8. Once simmer is achieved, turn off the heat and season one last time with salt, chili powder, cumin and chipotle powder or chipotle chiles. 9. Portion out into 11, 3-block portions. Refrigerate for up to one week or freeze for up to 6 months. Bon Appetit! Massie Mayo *if not needed change 1 to 0 on grocery list Yields: 2P, 288F - makes about 2 cups 1 egg plus one yolk 1 teaspoon granulated garlic 1 teaspoon Dijon mustard, or ground mustard Juice of ½ lemon 2 cups extra light olive oil (DO NOT USE EXTRA VIRGIN!!!) Kosher salt, to taste (mayo) 1. Add eggs, garlic, Dijon and lemon juice to a food processor, blender, or a mixing bowl. 2. Turn on the food processor or blender and slowly drizzle in olive oil making sure it is emulsified (creamy looking) as you go. If using a mixing bowl, whisk like a mad man/woman and also be sure to maintain emulsion. 3. Once all olive oil has been added, test the mayo for flavor. Add salt as desired. 4. Use a rubber spatula to transfer to a zip loc bag, then, cut a small hole in the corner of the bag and pipe the mayo into a squeeze bottle. 5. Stores in the fridge for 2-3 weeks, but I doubt it will last that long 6