MEAL PLAN Recipe Compilation October 28, 2015

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1 MEAL PLAN Recipe Compilation October 28, 2015 Kickin Like Van Damme Bacon Wrapped Chicken Fingers Yields: 12P, 1-3C, 18F(if using mayo) 2 large, boneless, skinless chicken breasts 1 red bell pepper 6 slices of bacon 1 jalapeño kosher salt pepper 3 tablespoons Massie Mayo 1 teaspoon honey 1 teaspoon pureed chipotle 4 sprigs fresh cilantro, chiffonade

2 (Chicken Fingers) 1. Cut the red bell pepper and chicken breasts into 6 finger size slices. 2. Season chicken with kosher salt and pepper on both sides and place on red bell peppers. 3. Cut the jalapeño into 18 slices and place 3 slices on each piece of chicken. 4. Wrap each finger with a slice of bacon and perform the double tuck technique, where both ends of the bacon are tucked to ensure the bacon doesn t unravel when cooking. 5. Season fingers with a little more kosher salt and pepper. 6. Place fingers on grill, tucked side down, rotate occasionally and when they reach 165F take them off the grill. 7. While fingers are on the grill you can mix up a sweet chipotle mayo. Mix Massie Mayo, honey, and pureed chipotle in a bowl. 8. Once fingers are cooked, remove from grill, drizzle with sweet chipotle mayo, garnish with cilantro and enjoy! It s Not Gourmet, Sis! - Apple Raisin Country Style Ribs Yields: 30P, 31.5C 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. Be sure to share with your friends and

3 Shrimp Scampi with Spinach and Cherry Tomatoes Yields: 5P, 3C, 18/9F 1 tablespoon olive oil 3 handfuls fresh spinach 7 each, U/15 wild shrimp, peeled and deveined (freeze the shells for stock) 1 teaspoon fresh garlic, minced Kosher salt, to taste Freshly ground black pepper, to taste 1 cup cherry tomatoes, halved through the stem attachment 1/4 cup white wine, I used Chardonnay Juice of 1/2 lemon, be careful to strain the seeds 1/4 cup fresh cilantro, chiffonade 1 tablespoon grass fed butter Preparation instructions: 1. Wilt the spinach in a hot sauté pan by stirring regularly until bright green and "wet" looking. Transfer to a plate and return pan to the burner 2. Add olive oil to pan, season shrimp with kosher salt and pepper and place them, seasoned side down in the hot oil. Season the new top side with salt and pepper. After 20 seconds, add the garlic making sure that it finds its way into some olive oil. 3. After 1 minute, turn the shrimp and stir the garlic around. As soon as garlic begins to toast, add the white wine and swirl pan to release and fond (sticky bits of shrimp/garlic). 4. When wine has reduced by half, add the cilantro and the butter. Reduce heat and swirl pan constantly until butter is melted. You want a creamy looking sauce, not something that is broken and oily. 5. Once butter is melted, remove pan from heat, make a bed of spinach on a plate, top with shrimp, place cherry tomatoes around the edge and drizzle pan sauce over the shrimp. 6. Poila! You are a Culinary Ninja. Grab a fork and knife and eat completely without looking up. Remember, he who breathes the least wins and don't be afraid to lick your plate!

4 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 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!

5 Chocolate Chunk Cookies Yields: 2P, 34C, 80F 3 cups Almond Flour ½ cup Coconut Oil ½ cup Honey 2 Large Eggs 1 teaspoon Baking Soda 1 teaspoon Salt 1 teaspoon Vanilla Extract 1 ½ cups Chocolate Chunks (I use Enjoy Life Brand) 1. Combine all dry ingredients in a mixing bowl except for chocolate chunks. 2. Add wet ingredients and mix well. 3. Stir in chocolate chunks until distributed uniformly. 4. Scoop cookie dough onto a sheet pan lined with Silpat or parchment paper in a 3x4 grid of 1-2 Tablespoon per cookie. 5. Press cookie dough balls to ½ thickness. 6. Bake at 375 F for 8 minutes, check on them and rotate the pan. 7. Bake for approximately 8 minutes longer or until they reach the color/consistency shown in the video. 8. Remove pan from oven and immediately transfer cookies to a cooling rack. 9. Allow to cool for 3-5 minutes before consuming. 10. Enjoy!! But remember, these are not to be staples of your diet. They are treats. Take my advice and eat no more than 1-2 per day at most. 11. You can store these at room temp or in your fridge for up to one week, but there is no way they ll last that long Freeze for up to six months.

6 Prosciutto and Apple Crusted Salmon with Whittled Asparagus Yields: 5P, 2C, 9F 6 ounce portion of Alaskan King Salmon 2 slices Prosciutto (procure from deli if possible, freshly sliced is best) 16 large asparagus spears, whittled 6 thin apple slices 3 tablespoons shallots, roughly chopped 3 lemon wedges, juiced and zested 3 tablespoons olive oil Kosher salt, to taste Freshly ground black pepper, to taste Chili powder, to taste 1. Heat 1.5 Tablespoons of Olive oil in a 10 (25cm) sauté pan over medium high heat until oil runs quickly when pan is tilted back and forth. Then, add shallots and toss or stir with spoon for 15 seconds. 2. Add Asparagus to Shallots and toss once again, season with salt, pepper and chili, cover with a lid and reduce heat to medium low. Cook for 5-7 minutes or until Asparagus reaches desired doneness. Remove from heat. 3. While Asparagus is cooking, prepare Salmon by laying three apple slices over the top side of the filet. 4. Cover Apples and Salmon with Prosciutto so that half of each Prosciutto slice is draping off of the edge, then flip Salmon/Apple/Prosciutto bundle over. 5. Lightly salt the exposed, underside of Salmon, then cover with 3 remaining Apple slices and wrap with remaining Prosciutto. Salmon is now ready for searing. 6. Preheat Oven to 400 F (205 C) and start a 6-10 (15cm-25cm) Saute Pan over Medium- High heat. 7. Once sauté pan is preheated, add remaining Olive Oil and Salmon/Apple/Prosciutto bundle to pan, seam side down. 8. Cook on the first side for one minute, lifting the Salmon after 30 seconds to check the sear and redistribute the Olive Oil under fish. After 60 seconds, flip the Salmon and then place sauté pan in the preheated oven. 9. Cook approximately 5 minutes or until the Salmon reaches an internal temperature of 120 F (49 C). Then, use an oven mitt or terry cloth to remove the pan from the oven. 10. Place the Whittled Asparagus on the center of a dinner plate, top with Salmon and finish with Lemon Zest. 11. Enjoy!

7 The goal of this recipe is to cook some amazing tasting food! Furthermore, see if you can hone your skills and prepare the Asparagus and Salmon so that they are done at the exact same time... This is the name of the game in a restaurant! Massie Mayo *if you do not need this, change the 1 to 0 on the grocery list Yields: 2 Protein Blocks, 288 Fat Blocks 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