MEAL PLAN 17.42 Recipe Compilation October 18th, 2017 It s Not Gourmet, Bro! Beef Bourguignon Yields: 30 Protein, 21 Carb Blocks Ingredient List: 3 lbs beef stew meat Kosher salt and black pepper, to taste 3/4 cup garlic, minced 1/2 lb bacon 1 large onion, large dice 2 cups tomato paste 4 cups carrots, large dice 4 cups pearl onions 4 cups mushrooms, quartered or halved depending on size 1 teaspoon dry thyme 750 ml red wine or 375ml red wine and 1 quart beef stock 3 bay leaves Italian parsley, to garnish 1. Add stew meat to crock pot and season with salt and pepper. 2. Mix in garlic, bacon, onion, tomato paste, and carrots and stir well to incorporate. 3. Add in pearled onions and thyme. 4. Mix in red wine. 5. Add mushrooms and tuck in bay leaves. 1
6. Cook low and slow until meat is finger tender (approximately 10 hours on low or 6 hours on high). 7. Plate and enjoy! Or, portion out and refrigerate for up to one week or freeze for up to 6 months. Poila! Notes: Depending on which red wine you choose, the flavor on this could vary substantially. Also, we are missing the depth of flavor that comes from caramelizing the meat in a traditional Beef Bourguignon preparation. If you have the time to sear off the meat and bacon together first, the flavor will be much more developed. If wine is not your thing, maybe start by using half wine and half beef stock, as I ve listed in the recipe above. The final seasoning with salt and pepper is key. This is a technique that comes with practice. Another finishing garnish could be a nice nob of grassfed butter Sweet Potato, Shrimp and Chicken Chowder Yields: 21P, 18C, 24F Ingredient List: 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 2
(chowder) 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! 3
Ingredient List: Chorizo Mushroom Hash with Eggs Yields: 8P, 5C, 8F 6 oz. Chorizo ½ onion, diced Olive oil, as needed 1 pound mushrooms, sliced 1 Roma tomato, diced 1 avocado, pitted and diced ¼ onion, minced 1 garlic clove, pasted ¼ jalapeno, minced 1 lime, juiced Kosher salt, to taste 3-4 sprigs of fresh cilantro, chiffonade 2 eggs 1. Place a sauté pan over medium-high heat. Add olive oil, chorizo and onion. Cook, stirring occasionally, until fat from the chorizo renders. 2. Add mushrooms to the pan and toss. 3. While the mushrooms are cooking, prepare the guacamole by combining the avocado, ¼ onion, garlic, jalapeno, lime and kosher salt. 4. Once your mushrooms have caramelized with the chorizo, move them to the side of the pan, add some fresh olive oil and crack your 2 eggs into the oil. Season with Kosher salt and pepper and cook to your liking. It s time to plate! 5. Spoon hash onto a plate, top with eggs, tomatoes, guac and cilantro. Enjoy! 4
Ingredient List: 12 Minute Cow Tongue Chili For Four Yields: *needs breakdown 4 Cups Braised Cow Tongue, skin removed and diced 6 Cloves Garlic, sliced 1 ½ Yellow Onions, rough dice 3 Carrots, rough dice 6 Stalks Celery, rough dice (no horse shoes!) 1 Red Pepper, rough dice 1 Green Pepper, rough dice 2 Zucchini, rough dice 2 Yellow Squash, rough dice 4 Roma Tomatoes, rough dice 1 Can Tomato Paste 3 Tablespoons Chili Powder 1 Tablespoon Ground Cumin Kosher Salt Freshly Ground Black Pepper 12 Sprigs Fresh Cilantro, rinsed Olive Oil 1. Heat a cast iron skillet over medium-high heat until approximately 350 F. 2. Add olive oil, garlic and yellow onion and cook for 1 minute. 3. In a separate sauté pan, heat cow tongue over medium-high heat, stirring occasionally. 4. Add carrots, celery, zucchini and yellow squash to onions and garlic and stir to coat all veggies with oil and garlic. Season veggies with chili powder and a pinch of salt and pepper. 5. Cover skillet with a lid and cook for 5-6 minutes, then add the tomatoes and tomato paste and stir well to dissolve paste. Return lid to pan and cook for 2-3 additional minutes. 6. Add beef tongue, stir well to incorporate, and season with cumin. 7. Once chili is simmering, taste it and adjust seasoning accordingly with salt and pepper. 8. Spoon chili into serving bowls and garnish with fresh cilantro sprigs. Or, portion into containers and refrigerate for up to one week or freeze for up to 6 months. 5