MEAL PLAN 16.50 Recipe Compilation December 14th, 2016 Chuckwagon Brisket Pot Roast Yields: 30P, 26C, 0F 3.5 pounds beef brisket 6 cups turnips, large dice 8 cups carrots, large dice 8 cups onions, large dice 4 cups celery, large dice 1 quart chicken stock 3 tablespoons kosher salt 1 teaspoon black pepper 1 tablespoon Italian seasoning 1 tablespoon granulated garlic 1. Season the brisket on both sides with half of the salt and pepper. (BONUS FLAVOR!!! - If you want some bonus flavor, sear off the brisket on all sides before adding to the slow cooker) 2. Add half of the onions to a 6 quart slow cooker crock. Add the brisket, then layer in the rest of the veggies. 3. Add remaining salt and pepper, Italian seasoning and granulated garlic. 4. Pour chicken stock over the top to wash the herbs and spices into the mix. 5. Place the cover on the slow cooker and cook on high for 8-10 hours or low for 10-12 hours. 6. The brisket is done when it pulls apart easily as shown in the video. 7. Divide into 10, 3-block portions and refrigerate for up to one week or freeze for up to 6 months. 1
Ingredient List for the meatballs: Chianti Braised Short Ribs Yields: 53P, 18C, +/-18F 4 pounds boneless short ribs (from Costco), patted dry with paper towel 1 bottle of Chianti Olive oil, as needed 5 cloves garlic, minced 1 small red onion, small dice 3 sweet potatoes, roasted, skin removed and pureed Water as needed 1. Heat olive oil in a cast iron skillet over high heat. Season top side of short ribs with kosher salt and place season side down into hot oil. Season top side with kosher salt. 2. Sear ribs on all sides until well caramelized, this is called a hard sear (you may need to do this in batches as not to overcrowd the pan). 3. Preheat oven to 275 F. 4. When all ribs have a hard sear, transfer to 9x13 baking dish or 4 hotel pan. Cover the ribs with the bottle of Chianti, sprinkle red onions and garlic over the top. Cover pan tightly with aluminum foil and place in the oven. 5. Cook for 90 minutes, then turn the ribs over, checking for tenderness. If the pan appears to be drying out, add some water so that the ribs are at least half immersed in liquid. Return to oven and repeat the process every 30 minutes until they are fork tender, but not falling apart. 6. Place 2 healthy scoops of sweet potato puree onto a plate and top with a short rib, spoon a little of the pan juice over the top and Boom! A meal fit for a king! Cinnamon Infused Short Ribs with Butternut Squash Yields: 8 4 block portions 3 ½ pounds boneless short ribs 7 Cups Butternut Squash, medium dice 2 Large Onion, large dice 3 Cups Tomatoes, diced 10 Cloves garlic, minced 3 Tablespoons Kosher Salt 2 Teaspoons Freshly Ground Black Pepper 1 6oz. can tomato paste ¼ cup olive oil 4 Bay Leaves 4 Cinnamon Sticks 2
(short ribs) 1. Combine all ingredients, except bay leaves, in your slow cooker crock. 2. Tuck bay leaves in on the sides. 3. Cook for 10-12 hours on low or 8-10 hours on low, or until beef is as tender as in the video. 4. When complete, season one last time with salt and pepper. 5. Eat immediately, or portion out into containers and refrigerate for up to one week or freeze for up to 6 months. Almond Chocolate Chunk Cookies Yields: 0P, 24C, 201F 5 cups almond flour 3/4 cup coconut oil (melted) 3/4 cup maple syrup 2 dark chocolate bars, broken into chunks 7. Combine almond flour, coconut oil (melted), and maple syrup. Make sure that this mixture is not so hot that it melts the chocolate when you add it, which is the mistake we made in the video. 8. Add dark chocolate bars and fold into the almond flour mixture. 9. Scoop spoonfuls onto a cookie sheet and place into a preheated 350 oven until cookies begin to toast around the edges. 10. Remove from the oven and transfer to a baking rack in order to allow them to cool and crisp up. Store in a Ziploc bag in your freezer and eat sparingly. Remember, although they are gluten free, they are still cookies. Enjoy! 3
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, raisins and Italian seasoning. 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. 4
Banana Currant Muffins Protein: (4 Blocks) 4 Eggs Carbohydrates: (~56 Blocks) 10 Ripe Bananas 3 Tablespoons Agave Nectar 2/3 Cup Currants (Raisins) Fat: (~78 Blocks) 1 ¼ Cups Coconut, Finely Shredded for Baking 1 Cup Walnuts, Crushed ¾ Cup Almond Flour ¼ Cup Pumpkin Seeds 2 Tablespoons Almond Butter 1 Tablespoon Macadamia Nut Oil 1. Combine all ingredients in a large mixing bowl and mix well until incorporated. 2. Spray 24 muffin cups with baking spray and distribute muffin batter evenly into muffin cups. A Portion Control scoop will make this easiest. 3. Bake at 350 F/177 C convection or 375 F/191 C regular for 20-25 minutes. 4. Remove from muffin pans and allow muffins to cool on a baking rack if possible. 5. You can freeze these for up to 6 months, but they ll never last that long 6. Enjoy! Yield is 24 muffins. Each muffin contains 2 Carb Blocks, 3 Fat Blocks and a trace of protein. 5