MEAL PLAN Recipe Compilation May 17, 2017

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1 MEAL PLAN Recipe Compilation May 17, 2017 It s Not Gourmet, Sis! 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) 1.75 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

2 Preparation Instructions: (Beef Stew) 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. Paleo Pastel de Papa (Potato Pie) Yields: 66P, 67C, 56F 4 Pounds Ground Grass Fed Beef or Elk 12 Hard Boiled Eggs, chopped 8 Large Sweet Potatoes, peeled and cut into 2-3 uniform cubes 1 Large Onion, small dice ¼ Cups Fresh Garlic, minced 2 28 Ounce cans Tomato Product, crushed, puree or sauce 2 Cups Raisins 4 Tablespoons Olive Oil Ounce can Sliced Green Olives 4 Tablespoons Kosher Salt 2 Teaspoon Black Pepper ½ Teaspoon Ground Red Chili ¼ Cup Italian Seasoning Preparation Instructions for Sweet Potato Puree: 1. Place sweet potatoes in a large soup pot. Add cold water until there is two inches of water above the highest potato. Place over high heat and simmer until fork tender. 2. Strain potatoes in a colander for 5-10 minutes to allow all excess moisture to drain off. Then return potatoes to pot and beat with a whisk until smooth or puree in a food processor.* 2

3 Preparation Instructions for Meat Mixture: (while the potatoes are cooking prepare the following) 1. Heat olive oil in a large sauté pan over high heat. Once oil shimmers (has the consistency of water), add garlic and stir for seconds. Then add onion and continue to stir. 2. Season beef/elk with salt, pepper and chili. Add it to onion/garlic mixture. Break up meat with a wooden spoon or rubber spatula. Cook until browned and well chopped. Approximately minutes. 3. Add tomato product, olives raisins and Italian seasoning. Stir until uniform, then gently fold in eggs. Taste the mixture at this point and adjust seasoning to your liking. Assembly of Pastel de Papa: 1. Divide meat mixture into three 9 x 13 pans. Spread evenly until compact and level. 2. Divide sweet potato puree mixture into the three pans. Spread puree evenly over the top of the meat mixture like you are icing a cake. Do your best to leave the meat mixture undisturbed. 3. Place pans in a preheated 350 F oven. Bake for 30 minutes. 4. Remove pans from oven. Cut each pan into 6 portions and eat immediately. You may refrigerate for up to 1 week or freeze for up to 6 months. Bacon Berry Protein Muffins Yields: 12 blocks (1 block each) 3 ripe bananas (9C) 1 ½ cups blueberries (3C) 3 eggs (3P) 3 slices bacon, cooked until crispy (1P) 2.5oz. protein powder (8P) ¼ cup almond butter 1 tablespoon coconut flour (optional don t buy this just for this recipe) 1 pinch kosher salt 1 teaspoon Baking Soda Coconut Oil Spray or olive oil/baking spray 12 Muffin Cups 3

4 Preparation Instructions: (muffins) 1. Combine all ingredients except for blueberries, coconut oil spray and muffin cups in a mixing bowl and mix on high until bananas are broken down and mixture appears uniform. 2. Gently fold in blueberries and bacon. 3. Place muffin cups into a muffin pan and spray pan and cups with coconut spray. 4. Use a portion control scoop to distribute muffin batter evenly between cups. 5. Bake at 350 F for minutes. 6. Remove pan from oven and muffins from pan and place them on a cooling rack. 7. Enjoy! 8. You can refrigerate these for up to 5 days or freeze them for up to six months. 4

5 Super Radical Slow Cooker Ribs and Sweets Yields: 44.5P, 21C, 0F 2 racks baby back ribs, cut between each bone (approximately 6 pounds) (44.5P) 3 3/4 pounds sweet potatoes or yams, cut into 1" cubes (18C) 2 ounces (approx. 4 tablespoons) weight Super Radical Rib Rub 1 large onion, diced (3C) Paleo Mayo, as desired Cilantro sprigs, to garnish Preparation Instructions: (Ribs & Sweets) 1. Combine all ingredients in a large mixing bowl and combine thoroughly. 2. Transfer to a 6 quart slow cooker and cook on low for 10 hours. 3. Allow to cool for a bit, then eat immediately or package up and refrigerate for up to one week or freeze for up to 6 months. 4. Share with your loved ones. Rub Mix: (if needed, if not change the 1 to a 0 on the second tab of grocery list under Rib Rub) 1 Cup Chili Powder 1/4 Cup Mustard Powder 1/4 Cup Onion Powder ¼ Cup Granulated Garlic 2 Tablespoons Ground Cumin 1 Tablespoon Cayenne Pepper ½ Cup Kosher Salt ¼ Cup Ground Black Pepper Make the rub and store it in a deli container or Zip-loc bag. This is your Rub Well, use only as much rub as you need and don t add raw meat the well. 5

6 Jesse s World Class Carrot and Poblano Steak Fajitas Yields: 32P, 12C, 27F 2.25 pounds New York strips or steak of your choice, cut into strips 4 carrots, Asian bias cut 1 onion, julienne 1 bell pepper, julienne 10 cloves garlic, smashed and chopped 4 poblano/pasilla peppers, roasted, peeled, seeded and sliced into strips 3 Roma tomatoes, cored and julienned Olive oil, as needed Kosher salt, to taste Black pepper, to taste Water, as needed Preparation Instructions: 1. Heat two large sauté pans over high heat, add olive oil, carrots, onions and garlic. Toss/stir to incorporate well, season with salt and pepper and cook for 2 minutes, tossing occasionally. 2. Add green bell peppers and a little bit of water and cook until carrots are al dente. Season one more time with salt and pepper, then transfer veggies to a serving platter. 3. Return pans to the stove and add olive oil to the pan. Season the steak with salt and pepper and add to oil, seasoned side down. Season the top side of steak with salt and pepper. 4. Cook for seconds until the meat in contact with the pan is caramelized nicely. Turn meat so raw side is now in contact with pan, then add poblanos and tomatoes. 5. Toss a few times, season one last time, then pour over veggie mixture on serving platter. 6. Whip up with a 60-second guac and serve with lettuce for some killer steak fajitas. Call your enemies, invite them over and turn them into friends with your Culinary Ninja skills. 6

7 Caveman Cobb with Honey Pepper Vinaigrette Yields: 9P, 4C, 8F 1-8oz. Beef Tenderloin Steak, approximately 1 thick 2 Hard Boiled Eggs, quartered 1 Roasted Beet, julienned 1 Cup Roasted Butternut Squash, roughly chopped 12 Cherry Tomatoes, halved ½ Avocado, sliced 2 Handfuls Spring Mix Honey Pepper Vinaigrette, to taste (see recipe below) Kosher Salt, to taste 1 Tablespoon Olive Oil Preparation Instructions for Steak: 1. Heat a large sauté pan over high heat. 2. Dry Beef Tenderloin on all sides with a paper towel and season top side with Kosher Salt. 3. Add Olive Oil to preheated pan and place steak in pan, seasoned side down. Season top side with Kosher Salt. 4. Cook for approximately 2 minutes or until a hard sear is achieved. 5. Flip steak over and cook for another seconds for medium-rare. Adjust cooking times to achieve desired doneness. 6. Remove steak from pan and allow to rest on a plate for 5 minutes before slicing. Preparation Instructions for Salad: 1. Place Spring Mix in the center of a large plate. 2. In your mind, cut the plate into 5 pie slices and then place each of the following ingredients in its own piece of pie: Eggs, Beets, Butternut Squash, Tomatoes and Avocado. 3. Dress the salad with the desired amount of Honey Pepper Vinaigrette. 4. Top with sliced Beef Tenderloin and Enjoy. Bon Appetit! 7

8 Honey Pepper Vinaigrette Yields: 4-2C, 9F block servings or 8C, 36F ¼ cup Honey 1/3 cup Rice Wine Vinegar 1 Tablespoon Sriracha or Tabasco ½ teaspoon Black Pepper ¼ cup Coconut Oil, warmed to a liquid state Kosher Salt, to taste Preparation Instructions: 1. Combine all ingredients, except oil and salt in a blender. 2. With blender running on medium speed, slowly drizzle in Coconut Oil to emulsify. 3. Season with Kosher Salt to your liking et Voila! 4. Store in a squirt bottle in the refrigerator for up to a month. Massie Mayo *(if needed) *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 Preparation Instructions: (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. 8

9 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 9