MEAL PLAN 17.4 Recipe Compilation January 25th, 2017

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1 MEAL PLAN 17.4 Recipe Compilation January 25th, 2017 Ingredients: Slow Cooker "Carnitas" Yields: 66P, 9C, 0F 5 pounds pork, dark meat (labeled carnitas, cushion, shoulder) trimmed of fat and cut into orange size chunks 10 cloves garlic, smashed 2.5 tablespoons kosher salt 4 oranges, quartered 1 quart water 2 oz. Tamari or coconut aminos 1 tablespoon Mexican oregano 1 tablespoon Cumin 3 bay leaves 1/2 tablespoon annatto (optional) 2 tablespoons chipotle puree or 2 chipotle in adobo Red onion, minced (to garnish) Cilantro, to garnish 1. Combine all ingredients in the crock of your slow cooker. 2. Place slow cooker on a foil lined sheet pan and cook on high for 12 hours. 3. Break pork chunks apart with a spoon and serve immediately with red onion and cilantro, or portion into pint containers and freeze for up to 6 months. 1

2 Ingredient List: Paleo Sushi Stacker California Roll Yields:5P, 2C, 8F 1 English Cucumber, peeled, seeded and small diced 1 Avocado, peeled and pit removed ¼ Yellow Onion, small diced Juice of 1 Lime Kosher Salt, to taste ½ Pound Crab Meat 1 Ounce Ikura, Tobiko, or other fish eggs. (I used Ikura here, which is Salmon Roe.) Sriracha, to taste Paleo Mayo, to taste Black and White Sesame Seeds, to taste Seaweed Chips (Nori), for garnish 1. Mix avocado, onion, lime juice and Kosher salt in a small bowl until it tastes the way you like it. Set aside. 2. Pick through crab meat to ensure there are not chunks of shell. 3. Garnish a dinner plate with Sriracha and Mayo as Nick does in the video. 4. Sprinkle with sesame seeds and place a ring mold in the center of the plate. 5. Fill ring mold half way with cucumber and press firmly with a spoon. 6. Add avocado to the top of cucumber and spread to edges of ring mold, which should be three-quarters full now. 7. Top the avocado with crab meat and spread evenly to edges of mold once again. 8. Top the crab with the caviar (fish eggs) and gently remove the ring mold. 9. Garnish with Nori and Voila! 2

3 Ingredient List: Mexican Meatball Soup Yields: 22 Protein, 23 Carb, and 18+Fat For the meatballs: 1 pound grass fed beef (454g) 1 pound Italian sausage (454g) 1 egg 1 teaspoon granulated garlic 2 teaspoons kosher salt 1 small bunch fresh cilantro, chiffonade Olive oil, as necessary for cooking meatballs For the soup: 2 quarts chicken stock 2 Tablespoons Olive Oil 24oz. (665g) butternut squash, precooked and mashed 1 large onion (255g), large dice 4 large carrots (375g), large dice 3 stalks celery (300g), large dice 1 zucchini (225g), large dice 1 yellow squash (225g), large dice 4 small turnips (300g), large dice 2 cups shredded (250g) cabbage 1 Tablespoons Honey (40g) 2.5 Tablespoons kosher salt ½ Teaspoon black pepper 4 bay leaves 1. Combine first six ingredients in a large bowl and mix well until uniform. 2. Heat a cast iron skillet over medium high heat, add enough olive oil to coat the bottom of the pan. Then, roll out meat mixture into balls about the size of a ping pong ball. 3. Place the meatballs in the pan and brown on all sides. 4. Once balls are browned, add them to the crock of your slow cooker. Add remaining ingredients and cook on high for 6 hours or low for hours. 5. When soup is complete, remove the bay leaves and season with kosher salt and pepper to your liking. 6. Serve it up, be sure to share with your friends and smile because you are a Culinary Ninja! 3

4 Shrimp Zucchini with Pistachio Pesto Yields: 5P, 5C, 39F Ingredients for the Pesto: 1 cup shelled pistachios 2 large cloves of garlic, roughly chopped 2 bunches of fresh basil Olive oil 1 lemon, juiced Salt and pepper to taste Ingredients for the Pesto: 2 zucchini, julienned 2 squash, julienned 1 tomato, chopped 10 oz. wild caught shrimp, halved lengthwise Olive oil Salt and pepper to taste 1. Pulse pistachios in a food processor until finely ground, add garlic and basil, then drizzle in olive oil until desired consistency is achieved. Scrape down sides and add lemon juice, pulse until color lightens. Season with salt and pepper to taste and set aside. 2. Heat a 14 sauté pan over medium-high heat. Add oil to the pan, toss in the veggies and season with salt and pepper. 3. Cook the noodles, stirring/tossing regularly, until half cooked (approximately 5 minutes). Add the shrimp to the pan and stir to incorporate. Cook for 2 minutes. 4. Add pesto and make sure it coats all of the pasta, use a little water to loosen the pesto if needed. Cook for one minute. 5. Plate the pasta, garnish with tomatoes and basil and enjoy! 4

5 Pancetta Draped Scallops with King Crab and Asparagus Parsnips, Aged Balsamic and Hollandaise Yields: 5.25P, 4.5C, 19F Ingredient List: 3 large sea scallops, U-10 size, side muscle removed, dried on a paper towel 3 slices pancetta 2 ounces king crab meat 1 cup parsnip puree (recipe below) 6 asparagus spears, blanched and cut on a bias 1 tablespoon or less aged balsamic vinegar, I use Villa Manodori 2 tablespoons Hollandaise Kosher salt, to taste Olive oil, as needed 1. Drape scallops in pancetta while heating a sauté pan over high heat. 2. Once pan is hot, add oil and place scallops, pancetta side down in oil. 3. Light salt back side of scallops and sear them for 1-2 minutes until pancetta becomes crisp and caramelized. 4. Turn scallops over and aggregate on one side of the pan, tilt pan so that all oil flows into scallops thus searing the pancetta and tightening it around the remainder of the scallops. This will take 1-2 minutes. 5. Remove scallops from the pan to a paper towel. 6. Heat parsnip puree, king crab and asparagus in a small pan over mediumhigh heat or in the microwave until hot. 7. Portion parsnip mixture into three dollops on a plate. 8. Top the scallops, drizzle each lightly with aged balsamic and top with hollandaise. 9. Share with your friends and enjoy! Ingredient List: Paleo Parsnip Puree Yields: 8C, 3F 6 parsnips, peeled and chopped into uniform chunks (8C) ¼ cup lite coconut milk (3F) Kosher salt, to taste Black pepper, to taste 5

6 (parsnip puree) 1. Place parsnips in a pot of cold water and bring to a simmer. 2. Cook until they become fork tender, and then strain them through a colander. 3. Place cooked parsnips into a food processor and puree until smooth. 4. Add coconut milk, Kosher salt and pepper and puree once again. Adjust consistency and season with salt and pepper to your liking. As always, this recipe is only a guideline. Be creative and season to your liking. You could always add a little Thai curry paste to give the parsnips a bit of a kick! Paleo Alaksan Eggs Benedict Yields: 11P, 2C, 18F Ingredient List: 1 link of precooked Alaskan reindeer sausage (or Italian Sausage), sliced the long way into thirds, then halved to yield 6 small pieces Meat of 1 Alaskan King Crab Leg 2 eggs, poached 1 cap-full of white vinegar, for poaching liquid 1 slice cold smoked salmon, rolled 12 spears asparagus, whittled 1 tablespoon shallots, minced 1 teaspoon garlic, minced Juice of ½ lemon 1 tablespoon olive oil Kosher salt, to taste Black pepper, to taste 2-3 tablespoons of Hollandaise sauce (recipe below) 1 teaspoon chives, minced 6

7 1. Fill a sauce pan with 2-3 inches of water and set on stove over medium heat for eggs. Add the cap-full of vinegar. When bubbles begin forming on the bottom of the pan, crack the eggs into a small dish, give the water a stir in a circular motion, then slowly lower the dish into the water and ease in the eggs. The eggs will cook between 2-4 minutes depending on how you prefer the yoke. When they re done, use as slotted spoon to gently transfer to a cutting board, allowing water to drain. 2. While the water heats for your eggs, heat olive oil in a medium-sized sauté pan over medium-high heat and sauté shallots and garlic for about 30 seconds. 3. Add asparagus to pan and toss to coat with oil, garlic and shallots. Cook for one minute, then reduce heat to medium and add ¼ cup of water to the pan. Check the water for the eggs, and follow step on to begin poaching. 4. Continue cooking asparagus, approximately 5-7 minutes or until finished to your liking. Season with salt, pepper and lemon juice and cover to keep moisture in the pan. 5. While asparagus cooks, slice reindeer sausage in half and then into thirds. Check the eggs, using a spatula or spoon to slide gently underneath and ensure they aren t sticking to the bottom of the pan. 6. Heat king crab and reindeer sausage in a small sauté pan over medium heat until hot. The goal is to have the asparagus, crab, sausage and eggs done all at the same time. Once you ve accomplished this, it is time to plate. 7. Layer ingredients onto a plate in the following order: 6 spears asparagus 3 slices reindeer sausage 6 spears asparagus 3 slices reindeer sausage King crab Poached eggs Hollandaise Smoked salmon Chives 8. Eat and enjoy. Bon appetit! 7

8 Holly, Holly, Hollandaise Ingredient List: Clarified butter (see article in recipe index under condiments for video on how to make this), placed it in a squirt bottle (approx. 18 oz will be used) 1 lemon Water, as needed Kosher salt, to taste Tobacco sauce, to taste *We recommend checking out the video for best results. 1. Place a soup pot with 3-4 inches of water over medium heat on the stove and heat to a slow boil (you don t want a rapid boil). 2. Add 3 egg yolks to a medium sized mixing bowl, the juice of half a lemon and whisk like crazy. Place bowl over of the soup pot, creating a double-boiler on the stove, and continue to whisk until the mixture becomes frothy. Remove the bowl from the heat periodically, but don t stop whisking! The emulsifying process will take a little while, at least 4-5 minutes, so we hope your arms are ready for it. Once the mixture has increased in volume and forms ribbons or streaks in the bowl when you whisk through it, remove the bowl from the pot and place on a towel. 3. Now it s time to add the clarified butter in small squirts, alternating with spoonfuls of hot water from the soup pot. Add the butter and whisk until it thickens the mixture and then continue whisking as you add warm water to thin it out again. You will do this over and over until you have used approximately 18oz of the butter and reached the desired consistency for the sauce. Once you re there, add the other half of your lemon juice, kosher salt and Tobasco to taste. 4. Transfer to another dish for serving. If the sauce thickens before you serve it, bring it back to life by stirring in a little warm water. 8