MEAL PLAN 16.5 Recipe Compilation February 3rd, 2016 It s Not Gourmet, Sis! - Apple Raisin Country Style Ribs Yields: 30P, 31.5C, 0F 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 1
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 1 18.5 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.* *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 30-60 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 15-20 minutes. 3. Add tomato product, olives and raisins. 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. 2
Three Pepper Turkey Chili Yield: 36P, 47C, 36F/12 3-block portions 4 pounds Ground Turkey 1 Large Yellow Onions, large dice 3 Zucchini, large dice 3 Poblano Peppers, large dice 2 Green Bell Peppers, large dice 2 Red Bell Peppers, large dice 7 Hatch or Anaheim Chiles, large dice 1 Bulb Garlic, peeled and smashed 3 Tablespoons Kosher Salt 1/2 Cup Chili Powder 2 Tablespoons Ground Cumin 2 28oz. Can Crushed Tomatoes 1 8oz. can tomato paste 4 Tablespoons honey 4 Tablespoons olive oil 1. Place the garlic and olive oil in the bottom of a 6 or 7 quart slow cooker crock. 2. Add turkey and break in to chunks with a spoon. 3. Add Kosher salt, chili powder, ground cumin and garlic. 4. Combine onions, peppers, chiles and zucchini in a large bowls and toss until mixed well. 5. Pour veggie mixture over turkey. 6. Pour tomatoes and honey over turkey and veggies and stir lightly to combine. 7. Cook on high for 8-10 hours. I prefer to cook overnight. 8. Allow to cool for a bit, stir to incorporate all ingredients and break up turkey further. Then, portion out into 12 3-block portions. Refrigerate for up to a week or freeze for up to 6 months. 3
Grass-Fed Beef and Veggie Ragout Yields: 25P, 30C, 27P 3 Pounds Grass-Fed Ground Beef 4 Cups Yellow Onion, large dice 3 Cups Celery, large dice 3 Cups Carrot, large dice 4 Bell Peppers (1 red, 1 yellow, and 2 green), large dice 3 Zucchini, large dice 3 Yellow Squash, large dice 4 Cups Mushrooms, quartered 3 Tablespoons Fresh Garlic, minced 3 Tablespoons Olive Oil 1 Quart Tomato Sauce 1 Quart Tomato Puree 1 Cup Italian Parsley, chopped Kosher Salt, to taste* Ground Black Pepper, to taste *.3 ounces of salt is a generally accepted proper quantity to season 1 pound of ground meat, this will help give you an idea of how much salt to use. 1. While heating a large sauté pan or soup pot over medium-high heat, season the ground beef with salt and pepper. 2. Add olive oil to hot pan and heat until shimmering. 3. Add garlic, stir and cook for 20-30 seconds, then add beef, seasoned side down. 4. Season top side of beef at this point. 5. Allow to cook for 2-3 minutes to achieve a nice sear, then begin breaking the meat up with a wooden spoon or spatula. 6. Add the mire poix (onions, carrots, and celery), stir and cover with a lid or second pan. Cook for 5 minutes. 7. Add the peppers, yellow squash and zucchini and stir, cover with lid and cook for 5 minutes longer. 8. Add the mushrooms, stir and cook, uncovered from this point forward, for five minutes longer. 9. Remove lid and add tomato sauce and puree. Stir well to incorporate. 10. Cook until sauce has reduced and vegetables are the desired consistency. 11. Add Italian parsley, and season with salt and pepper to your liking. 12. Serve with spaghetti squash or eat as a meal in itself. 13. You can refrigerate this for up to 6 days, or freeze it for up to 6 months. 4
Tom Kha Gai Chicken in Coconut Soup Yields: 14P, 3.5C, 60F 1 19oz. can Mae Ploy Coconut Cream (or any brand of whole coconut milk) 1 15oz. can light coconut milk 1 pound boneless, skinless chicken breasts, sliced 3 cups Crimini mushrooms (or other variety), quartered 1 shallot, sliced 6 slices fresh ginger, peeled 10 slices bottom portion of lemongrass, cut on a bias 3 Thai chiles, halved and half of the seeds removed (more or less depending on heat tolerance) 3 tablespoons Red Boat fish sauce Juice of 1 lime 5 kaffir lime leaves, stems removed, torn into pieces 1 handful cilantro, half chopped and half for garnish 1 bunch scallions, Asian Bias Cut (for garnish) 1. Add heavy and light coconut milk, ginger, lemongrass, shallots, mushrooms and chiles to the wok and heat over medium-high heat. 2. Bring mixture to a boil, then reduce heat to a simmer and cook for 5 minutes, stirring occasionally. 3. Add the chicken, fish sauce and lime leaves and stir to incorporate. Continue simmering and stirring until chicken is cooked through, then turn off the heat. 4. Finish by stirring in lime juice, chopped cilantro and scallions. 5. Garnish with cilantro sprigs and scallions and pull a few red chiles to the top when serving. 6. Remember that the first bite is with the eyes, so serve this soup with a smile and remind your friends that you re helping them 5
PALEO EXPRESS - Honey Walnut Shrimp with Broccoli Yields: 20P, 20C, 21F 30oz. wild shrimp, peeled and deveined (20P) 3 cups yellow onion, small dice (3C) 16 cups raw broccoli, cut into large florets, blanched and shocked (8C) ¼ cup plus 1 tablespoon honey (8C) 10 cloves garlic, minced (1C) 1 Tablespoon Olive Oil (9F) ¼ Cup Walnuts (~12F) Kosher salt, to taste Freshly ground black pepper, to taste Sambal Chili Paste, for garnish Preparation Instructions for Broccoli: 1. Heat 1 gallon water in an 8 quart stock pot until boiling. While water is heating, set up a large bowl of ice water. 2. Once water boils, add the broccoli and a pinch of salt and stir. 3. Boil for 3 minutes, then strain and dump into ice bath. You can also use a spider web or mesh spoon to transfer broccoli straight from boiling water to ice bath. 4. Once broccoli has completely cooled, strain it and shake the colander well to remove any excess moisture. Preparation Instructions for Shrimp: 1. Heat a large sauté pan over high heat, add the olive oil, garlic and walnuts and stir/shake pan until garlic is lightly toasted, then add onions and season lightly with salt and pepper. 2. Lay shrimp out on a paper towel and season with salt and pepper. 3. When onions have cooked for 3 minutes, transfer them to a half sheet pan and set aside. 4. Remove pan to burner and add olive oil and shrimp, seasoned side down, to the pan and cook for 2 minutes. Then, turn shrimp and add the onion mixture back to the pan with the honey. 5. Cook 2-3 minutes longer or until shrimp are done to your liking. 6. Toss shrimp one last time, set up a bed of broccoli, serve shrimp on top and garnish with Sambal. Poila! 7. You can also portion this out into 5, 4-block portions and refrigerate for up to 5 days or freeze for up to 6 months. 6