MEAL PLAN 16.48 Recipe Compilation November 30th, 2016 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: 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. 3
Scallion Thai d Chiang Mai Cabbage Wraps Yields: 32P, 8C, 80F 2.5 pounds ground turkey 2 Granny Smith apples, peeled and shredded White section of 2 bunches of scallions, thinly sliced 6 stalks celery, small dice 2 tablespoons fresh ginger, minced plus 6 slices fresh ginger 4 tablespoons fish sauce (3 for the meat mixture and 1 for braising liquid) 1 teaspoon black pepper, freshly ground 1 teaspoon kosher salt 2 cans coconut milk (15 oz.) 4 lime leaves, torn 2 stalks lemongrass bashed to release flavor and cut into 3 sections 2 Thai chiles, cut in half lengthwise 10 large cabbage leaves, blanched and shocked 2 bunches worth of green sections of scallions, blanched and shocked One handful each, fresh mint, basil and cilantro. Drizzle of honey. 1. Combine turkey, apples, celery, scallions, minced ginger, 3 tablespoons fish sauce, kosher salt, and black pepper in a large mixing bowl and mix well. 2. Lay out a cabbage leaf and place approximately 6 oz. of meat mixture in the center. Fold cabbage over, tuck in ends and roll up. 3. Place a blanched green scallion portion on the cutting board and spread it out. Place cabbage roll in the center, wrap with scallion and tie in a double knot. Repeat the process with remaining meat mixture, cabbage and scallions placing each wrap in the crock of your slow cooker as you go. 4. Top with coconut milk, ginger slices, lemongrass, lime leaves, 1 tablespoon fish sauce, and Thai chiles. 5. Cook on high for 6 hours. 6. Remove wraps and portion out into 16 ounce containers. Fold fresh herbs into the braising liquid and distribute into the containers with the wraps. Finish with a drizzle of honey. 4
Paleo Pecan Chicken Salad Yields: 32P, 32C, 64F Ingredients: 32oz Chicken Breasts, roasted, chilled and diced (cooked weight) 8 cups red grapes, halved 8 cups celery, small diced 6 tablespoons honey ¾ cup Massie Mayo (recipe below) ½ cup pecans, toasted and chopped/smashed 1 ½ teaspoons poppy seeds 2 tablespoons Apple Cider Vinegar Kosher salt, to taste Black pepper, to taste 1. Prepare dressing by whisking together Mayo, Vinegar, honey and poppy seeds in a bowl. Add Kosher salt and black pepper to taste. 2. Add chicken, grapes, celery and pecans to dressing and mix well. 3. Season with Kosher salt and black pepper to taste. Massie Mayo *if not needed change 1 to 0 on grocery list 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 5
Sweet Potato, Shrimp and Chicken Chowder Yields: 21P, 18C, 24F 1 pound ground chicken 1 pound wild shrimp, peeled, deveined and sliced in half 6 cups sweet potatoes, medium dice 1 cup sweet potato puree 1 yellow onion (approx. 2 cups), medium dice 2 stalks celery (approx. 2 cups), medium dice 6 cloves fresh garlic, minced 1 quart chicken stock 2 cups light coconut milk 2 tablespoons PALEO GRIND Ga Ga Garlic ¼ bunch Italian parsley, stems removed, leaves finely chopped (save whole sprigs for garnish) Olive oil, as needed 1. Place a stock pot over medium-high heat. Add 1 tablespoon olive oil and heat until oil flows like water when pan is tilted back and forth. 2. Add fresh garlic and stir constantly until toasted, approximately 30 seconds. 3. Add onions, celery and sweet potatoes and stir to incorporate olive oil and garlic with veggies. 4. If the pan looks dry, add a bit more olive oil. 5. Season veggies with 1 tablespoon of Ga Ga Garlic and stir to incorporate. Place a lid on the pot and cook for 2 minutes. 6. Season the top side of the ground chicken with ½ tablespoon of Ga Ga Garlic, remove lid from pot, give the veggies a stir, then scrape them to one side of the pot. On the other side, give a quick squirt of olive oil, and place the chicken in the oil, seasoned side down. Now, season the topside with ½ tablespoon Ga Ga Garlic. 7. Use your spoon to chop and fold the chicken into the veggies. Place the lid on the pot and cook for 3-5 minutes. 8. The chicken should be cooked at this point and you should see a lot of moisture dripping from the lid when you remove it from the pot. Allow that moisture to drip into the pot while giving the chicken and veggies a stir. Test one of the sweet potato chunks for doneness. It should give only slight resistance when bitten into. If that is not the case, return lid to pot and continue cooking until it is. 9. Add chicken stock, coconut milk and sweet potato puree and stir until puree is dissolved. 10. Bring the soup to a simmer and check sweet potatoes for doneness. They should be together, but tender. Not falling apart, but not crunchy. You follow? I know you do! 11. Add the shrimp and Italian parsley, stir and cut the heat. The residual heat from the soup will be enough to cook the shrimp. 12. Season the soup one last time to your liking using Ga Ga Garlic. 13. Plate up and dig in! Or, portion into pint containers, freeze and stock your Paleo Bank Account! 6
Paleo Nachos Part Deux Yields:8P, 7C, 16+F 1 lb grass-fed ground beef 4 cloves fresh garlic, smashed and roughly chopped 1 red onion, small diced (3/4 for beef and 1/4 for guac) 1 sweet potatoes, sliced on a slight angle into thin chips no thicker than 1/8 Juice of 1-2 lime 1/2 avocado, roughly chopped 1 tomato, small diced 1/2 jalapeño, small diced 1/4 bunch fresh cilantro, chopped plus 2-3 sprigs for garnish 1 tablespoon chipotle paste 2 tablespoons bacon fat or oil Massie Mayo, as garnish Kosher salt Black pepper 1. Place ground beef on a paper towel to absorb excess moisture. Set aside. 2. Heat a cast iron skillet with bacon fat or oil. When fat reaches 350º-375º, begin to cook sweet potato chips. As the chips cook, flip them 2-3 times until they become crispy. When done, transfer to a paper towel, season with salt and a squeeze of fresh lime juice. 3. When chips are done, remove fat from skillet, leaving just enough to cook the beef. Reheat pan to 350º, then, season top side of beef with kosher salt and pepper and place, seasoned side down, in the pan. Season the top side. 4. Once meat is 1/4 cooked, add the garlic and a little more oil if necessary. Once the garlic toasts, fold it into the beef and then add the onion. 5. While meat mixture is cooking, prepare your guacamole by combining the avocado, red onion, lime juice, tomato, jalapeño and cilantro. Season with salt and pepper to taste and set aside. 6. When meat is 90% cooked, fold in the chipotle paste, finish cooking and cut the heat. 7. To plate: divide the sweet potato chips onto two plates, top with beef mixture, and guacamole. Garnish with Massie Mayo and sprigs of fresh cilantro. 7