MEAL PLAN 17.35 Recipe Compilation August 30th, 2017 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 weight Super Radical Rib Rub (recipe below) 1 large onion, diced (3C) Paleo Mayo, as desired Cilantro sprigs, to garnish 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. 1
Rub Mixture: (if needed) This will make more than 2 ounces, but you can scale it down or use the extra to season everything else you eat ;) 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 Combine in a mixing bowl or Ziploc bag and combine until thoroughly mixed. Caveman Cobb with Honey Pepper Vinaigrette Yields: 9P, 4C, 17F 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 60-90 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. 2
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! 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 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. 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) 3
1. Add chorizo to a preheated cast iron skillet or sauté pan for 3 minutes (medhigh 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. Whatever you choose to do, smile because you are 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!! 4
Lemon Pepper Roasted Salmon with Pickled Onions Yields: *needs breakdown 1 large whole Salmon filet PALEO GRIND Lemon Pepper Love Fresh Dill Olive oil, as needed For Pickled Onions: ½ red onion, sliced into round, thin pieces ½ habanero pepper, sliced (remove seeds for less heat) ½ cup white vinegar Pinch of Kosher salt For Massie Mayo: 1 egg 1 egg yolk ½ lemon, juiced 1 garlic clove, smashed and minced 2 cups olive oil (extra lite or pure, DO NOT USE EXTRA VIRGIN) For Caper Remoulade: 1 cup Massie Mayo ¼ red onion, small dice 2 tablespoons dill fronds, chopped 2 tablespoons capers, drained 1. Pre-heat oven to 350 F for convection or 400 F for regular. 2. Place the salmon filet onto a piece of parchment paper and season both sides. Place onto a sheet pan. Sprinkle dill fronds onto the top side of seasoned salmon and drizzle with olive oil try to anchor down the dill with the oil so that it doesn t get blown off in the convection oven. 3. Place sheet pan into oven and cook for approx. 15 minutes or until the thickest part of the filet reaches an internal temp. of 120-125 F. 4. While the salmon is roasting, combine onion rounds, white vinegar and habanero into a small mixing bowl with a pinch of kosher salt. Stir and set aside. 5. Mix up a batch of Massie Mayo by combining the eggs, lemon juice, and garlic into a food processor. Blitz on high while drizzling in the olive oil. You re going for emulsification here, and you ll know you re there when it s 5
nice and thick. This will continue to thicken when refrigerated. If it appears too thick, add another squeeze of lemon juice (or water). Season with a pinch of kosher salt and blitz again. Portion out one cup of mayo for the remoulade. Place the remainder of the Massie Mayo into the refrigerator. 6. Using the one cup of mayo, place it in a small mixing bowl with diced onions and dill. Stir in capers. 7. Remove salmon from oven. Garnish the filet with pickled onions, more dill and capers. Serve with caper remoulade on the side. Enjoy! 6