MEAL PLAN Recipe Compilation June 28th, 2017
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1 MEAL PLAN Recipe Compilation June 28th, 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 Preparation Instructions: 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 Deep Dish Breakfast Pizza Yields: 20P, 16C, 8+F Ingredient List: 1 Pound Hot Italian Sausage 1 Large Onion, diced 3 Poblano Peppers, diced 3 Yams, roasted and roughly chopped 3 Cups Mushrooms, sliced 2 Cups Black Olives, sliced 3 Large Roma Tomatoes, diced 10 Whole Eggs or 20 Egg Whites Kosher Salt to taste Olive Oil as needed Preparation Instructions: 1. Heat a 14-in cast-iron skillet over medium-high heat. 2. Add Italian Sausage in small chunks and cook until done, then remove from pan. (Use a little olive oil if necessary, but rendered fat should be a sufficient cooking agent.) 3. Add onions, a touch of olive oil, poblano peppers and some salt and cook for 5 mintues, stirring occasionally. 4. Add yams and mushrooms and lightly salt again. Cover pan with a lid or piece of aluminum foil and cook 5 minutes longer. 5. While veggies are cooking, crack eggs into a bowl and whisk until uniform. 6. Remove lid from pan, add sausage, olives and tomatoes. Stir well, and add eggs and cover again. 7. Cook until eggs are set, then remove lid/foil and broil the top side in the oven in order to dry it out and brown it slightly. 8. When finished, place a piece of parchment paper over the top, place an inverted sheet pan on top of that, and invert the skillet and pan together. Place on a counter and remove the skillet from the top. 9. Slice and eat immediately, or allow to cool completely, then slice, portion, wrap and freeze/refrigerate. 2
3 Thai Turkey Meatballs with Cauliflower Rice Yields: 20P, 16C, 24+F Ingredient List: 2 pounds ground turkey 6 cups carrots, shredded 8 cups cauliflower, shredded 2 cups light coconut milk 2 cups bamboo shoots 2 cups water chestnuts 3 cups onions, diced 3 cups green bell pepper, diced 1 cup ginger, minced 5 tablespoons PALEO GRIND Ga Ga Garlic Cilantro, to garnish 3 tablespoons Sambal 3 tablespoons Tamari or Coconut Aminos 2 eggs Olive oil, as needed Preparation instructions for Meatballs: 1. In a large mixing bowl, combine 2 pounds ground turkey, 2 cups carrots, 1 cup onions, 1 cup bell peppers, ½ cup ginger, two eggs and 3 tablespoons Ga Ga Garlic. 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, scoop 2 large spoons full of Cauliflower Rice onto a plate, top with the 4-5 meatballs and garnish with Sambal and Cilantro. Enjoy! Cauliflower Rice Cooking Instructions: 1. Heat a cast iron skillet over medium-high heat. Add 1 tablespoon olive oil, ½ cup ginger, 1.5 tablespoons Sambal, 2 cups onions, 2 cups bell peppers, 4 cups carrots, 8 cups cauliflower, 2 tablespoons Ga Ga Garlic, and Tamari. Stir to incorporate all ingredients, place a lid on the pan and cook for 7 minutes. 2. Remove lid, stir rice, add coconut milk, water chestnuts and bamboo shoots and cook for 3 minutes longer. 3. Remove the pan from the heat and enjoy the rice immediately. You can portion the rice and refrigerate for up to 5 days or freeze for up to 6 months. 3
4 Mac Nut Crusted Pork with Cucmber Avocado Salsa Yields: 20P, 10C, 60F Ingredients for Cucumber Avocado Salsa: 2 large cucumbers, peeled, seeded and small dice 10 large roma tomatoes, seeds removed, small dice 2 avocadoes, removed from skin and pit, small dice 4 limes juiced 2 jalapenos, small dice (seeded if you prefer a mild salsa) ½ bunch cilantro, chiffonade (approximately ½ cup) Kosher salt and black pepper, to taste Ingredients for Mac Nut Crusted Pork: 1 pork tenderloin, silver skin removed, sliced into medallions 2 eggs, beaten 1 cup macadamia nuts, ground to flour/meal consistency 2 teaspoons kosher salt 1 teaspoon black pepper 1 teaspoon granulated garlic Preparation Instructions for Pork: 1. Combine pork tenderloin, eggs, salt, pepper and garlic in a bowl and mix well. 2. Preheat a large sauté pan over medium-high heat and add coconut oil*, the target temperature for pan frying is F ( C). 3. Remove cutlets from egg mixture one at a time and coat both sides in the Mac Nut Meal, then lay them gently in the hot Coconut oil. 4. The pork will cook for 1-2 minutes on the first side, but check regularly to make sure that the breading is not getting too dark. The goal is to achieve a crisp light golden-brown color, when this is achieved, flip cutlets and cook for approximately one minute on second side. 5. If the Mac Nut breading becomes dark too quickly, then turn down the heat. Heat moderation when frying is an acquired skill, which will take practice to master. However, you can use an electric fry pan if you have one. 6. Once cutlets are light-golden-brown on both sides, then remove them from the oil onto a baking rack or paper towel, allow to rest for 1+ minutes and then serve with a smile. Preparation Instructions for Cucumber Avocado Salsa: 1. Combine all ingredients in a large mixing bowl and mix well. 2. Season with salt and pepper to your liking. Enjoy! * DO NOT ADD ALL OF THE COCONUT OIL AT ONCE. The goal is to have enough oil to in the pan to cover half of the thickness of the cutlets. Remember that the oil will 4
5 rise as you add cutlets, but the Mac Nuts will also absorb oil. Practice will teach you how to pan fry. Please read below for pointers before starting to cook. As you see in the video, the oil was not hot enough when I placed the first cutlet in the pan. To prevent the nuts from absorbing too much oil and becoming soggy, it is important to reach the correct temperature with the oil. You can use a pinch of the Mac Nuts to test the oil, but if you don t hear a good sizzle when adding the pork to the pan, then remove that cutlet and wait for the oil to heat up to temperature. Between batches, you can pour your coconut oil out of the pan through a sieve and into a metal or glass bowl. Then, wipe any debris out of the empty pan with a paper towel; just remember that the pan is hot at this point!! Return the pan to the stove, pour the filtered oil back into the pan, add more coconut oil as necessary and carry on with your bad self. Practice will teach you to regulate temperature, know how much oil to have in the pan originally, and know when the pork is done. The more you cook, the better you will become. Remember that recipes are only guidelines. Be creative and add or subtract ingredients as you see fit. 5
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