MEAL PLAN 16.34 Recipe Compilation August 24th, 2016 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) 1.875 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. 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 10-12 hours. 3. Eat immediately or portion out and refrigerate for up 5 days or freeze for up to 6 months. 1
Chili Lime Pollo Asado Barbecued Chicken Yields: 160P 4 Whole Chickens, halved 1/3 Cup Chili Powder 12 Limes, zested and halved ½ Bunch Cilantro, chopped 1 Cup Garlic, minced ¼ Cup Olive Oil Kosher Salt, to taste Ground Black Pepper, to taste 1. Combine Chicken, Chili Powder, Lime Zest, Garlic, Cilantro, and Olive Oil in a large container. Season lightly with Salt and Pepper and mix well hands until Chicken is uniformly covered in marinade. 2. Marinate for 30 minutes or up to 24 hours. 3. Preheat your grill to 300 F, using lump charcoal if possible. 4. Lay chicken halves on a sheet pan, skin side up and season with Salt and Pepper. Then, place, seasoned/skin side down onto the grill. 5. You will have 24 lime halves; divide them into 6 groups. This will allow you to squeeze lime juice over the chicken three times on each side throughout the cooking process. Do so now and twice more before turning chicken. 6. Cook with lid on grill to maintain a temperature between 250 and 300 F. 7. Once bottom side is nicely browned and you have squeezed lime juice over it 3 times, salt the top side and then flip over. 8. Continue with the lime juice and cook until the thickest part of the breast reaches an internal temperature of 165 F. 9. Allow chicken to rest for a few minutes and then share with your friends! 10. This is a great make a head protein option. It can be stored in the fridge for up to 7 days or in the freezer for up to six months. If you are going to freeze it, do so immediately. Do not allow it to sit in the fridge for 7 days and then put it in the freezer. That would be silly. 2
Peppered Pineapple Short Ribs Yields: 45P, 39C, 0F 6 pounds short ribs, cut into chunks (between each bone) 1 pineapple, large dice 1.5 onions, large dice 28 cloves of garlic 38oz. pineapple juice Splash of Tamari or Coconut Aminos 2.5 tablespoons kosher salt 1 tablespoon black pepper Sambal, to taste/garnish Fresh cilantro sprigs, to garnish Preparation instructions: 1. Combine short ribs, pineapple, onion, garlic, salt and pepper in a large mixing bowl and mix until uniform. 2. Transfer mixture to your slow cooker crock. 3. Pour pineapple juice and Tamari over mixture. 4. Cover and cook on high for 7 hours or low for 10-12 hours. 5. Garnish with Sambal and cilantro and eat immediately or transfer to a hotel pan and allow to cool completely in the braising liquid. 6. Portion out, garnish with Sambal and Cilantro and refrigerate for up to 5 days or freeze for up to 6 months. 7. Share with your friends and prove your friendship because it is hard to loosen your grip on such tasty food. Enjoy! 3
Paleo Polpettone (Italian for Meatloaf) Yields: 113P, 8C, 36/18F 8 pounds ground beef (grass fed, organic is best) 4 pounds hot Italian sausage 2 large onions, small dice 4 green bell peppers, small dice 4 ounces fresh basil, chiffonade 5 eggs 1/4 cup garlic, minced 2 tablespoons olive oil 3.5 tablespoons (64 grams) kosher salt 1.75 teaspoons (12 grams) black pepper 1. Preheat oven to 375 F. 2. Heat an 8" sauté pan over medium-high heat and, when it is hot, add the oil and garlic. Cook until the garlic is toasted, then remove from heat. 3. While the garlic is toasting, combine the remaining ingredients in a large mixing bowl. Pour toasted garlic and olive oil into bowl and mix well until uniformly combined. 4. Line two half sheet pans with foil, then divide meat mixture into four equal portions and form them into loaves (two on each sheet pan). My mixture weighed 14 pounds 10 ounces, which made four loaves at 3 pounds 10 ounces each. 5. Place pans in the preheated oven and bake for 50 minutes, rotating the pans one time at the 30 minute mark. Then, blast the oven to 425 F for 10 additional minutes making the total cook time 60 minutes. Use a probe thermometer to ensure that the internal temperature has reached 165 F. 6. The loaves should have a caramelized crust while maintaining nice moisture in the center. Remove the pans from the oven and allow to rest for 10 minutes before slicing into them. 7. I portioned mine out into 3 slices weighing a total of 5.4 ounces, which I estimated to be three blocks. I then placed them over 200 grams of spaghetti squash and topped them with the Paleo Pomodoro for a balanced, 3 block meal. 4
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 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 20-25 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. Pulled Pork and Coconut Frittata Yields: 42P, 20C, 133F 2 pounds pre-cooked Pork Butt, roasted and shredded (can be done in oven or smoker) 10 eggs 2 yellow onion, julienned 2 poblano peppers, diced 2 pounds asparagus, blanched and shocked, ends removed and cut into 4 s 2 yams or sweet potatoes, roasted, peeled and diced 3 cup of broccoli, ABC 4 cups mushrooms, sliced 1 can lite coconut milk 2 teaspoons dried thyme Kosher salt, to taste Black pepper, to taste Olive oil 5
(Frittata) 1. Sauté all veggies in a large pan, with olive oil, over medium-high heat until they are approximately 80% cooked. 2. In a large hotel pan, add one layer of veggies and top with pulled pork. Add a second layer of veggies. 3. Blend coconut milk, eggs and dried thyme in a blender and pour over the ingredients in the hotel pan. 4. Bake at 325F for 30 minutes and then broil for 3 additional minutes to crisp up. Massie Mayo 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 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 6