MEAL PLAN 15.39 Recipe Compilation September 30, 2015 Chicken Paisano s Yields:36P, 34C 1 chicken (3-4lb) 5 links Italian sausage (or turkey sausage) 8 cups sweet potatoes or yams, thick julienned 4 cups onions, julienned 4 cups red bell peppers, julienned 2 cups pepperoncinis, sliced 2 cups cherry peppers, sliced Kosher salt, to taste (approximately 1 tablespoon) Black pepper, to taste 1 quart chicken stock 1. Place sausage in the bottom of a 6 quart crock pot. 2. Mix all veggies in a mixing bowl, then place 1/4 of them over the sausage. 3. Season chicken with salt and pepper, inside and out, and place on top of sausage and veggies. 4. Pour remaining veggies over the top of the chicken and season with salt and pepper. 5. Pour chicken stock over the top, cover with a lid and cook on high for 7 hours, or low for 10-12 hours. 6. Allow to cool for a bit, then pour onto a hotel pan or sheet pan. 7. Remove sausage to a cutting board and slice. 8. Portion out chicken into containers, then divy up veggies, sausage and sauce among containers.
Chipotle Jicama Slaw Yields: 50C, 216F, 0P 1 Small Napa Cabbage, chiffonade ½ Small Red Cabbage, chiffonade 1 Red Onion, julienne 2 Bell Peppers (any color), fleshed and julienne 1 Large Jicama, peeled, batonnet, soaked in water for 5 minutes 3 Carrots, julienne 1 Bunch Scallions, Asian bias cut Chipotle Chive Slaw Dressing, to your liking (see recipe below) 1. Combine all vegetables in a large bowl and toss until mixed thoroughly. 2. Add chipotle chive slaw dressing and mix well with tongs. 3. Serve immediately or store in the fridge for one day. 4. You can keep the veggies and dressing separate and dress the slaw in individual portions. If you do this, the veggies will keep for up to one week and the dressing, in a tightly sealed container for up to one month. Chipotle Chive Slaw Dressing 1 ½ Cups Massie s Mayo ¼ Cup Apple Cider Vinegar 5 Chipotle Peppers in Adobo, minced 5 Teaspoons Adobo Sauce (from chipotle in adobo) 1/3 Cup Honey 1/3 Cup Chives (optional) 1 Tablespoon Lime Juice 1 Teaspoon Kosher Salt 1. Combine all ingredients in a bowl or food processor and mix until uniform. 2. Refrigerate for up to one month in a tightly sealed container.
Banana Chocolate Chip Muffins Yields: 2P, 12C, 127F ¾ cups Almond butter 1 cup Almond Flour 3 Medium sized Ripe Bananas 2 Eggs 1 teaspoon baking powder 1 teaspoon baking soda ½ teaspoon cinammon 1/3 cup Chocolate Chips (I use Enjoy Life brand) Olive Oil Spray 12 Muffin Cups 1. Combine all ingredients except for olive oil spray and muffin cups into a mixing bowl and mix on high until bananas are broken down and mixture appears uniform. 2. Place muffin cups into a muffin pan and spray pan and cups with olive oil spray. 3. Use a portion control scoop to distribute muffin batter evenly between cups. 4. Bake at 350 F for 20-25 minutes. 5. Remove pan from oven and muffins from pan and place them on a cooling rack. 6. Enjoy! 7. You can refrigerate these for up to 5 days or freeze them for up to six months. Super Radical Slow Cooker Ribs & Sweets Yields: 44.5P, 21C, +F 2 racks baby back ribs, cut between each bone (approximately 6 pounds) (29P) 3 3/4 pounds sweet potatoes or yams, cut into 1" cubes (16C) 2 ounces weight Super Radical Rib Rub (recipe below) 1 large onion, diced (2C) Paleo Mayo, as desired Cilantro sprigs, to garnish
(Ribs & Sweets) 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. Rub Mixture: (if needed) 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. Sweet Chorizo Hash with Eggs and Guac Yields: 1 5 block breakfast 1 5-inch sweet potato, peeled and small diced 5 oz. chorizo 2 cups onions, small diced 2 eggs Kosher salt, to taste Freshly ground black pepper, to taste 2 sprigs fresh cilantro, to garnish 2 scallion, to garnish 5 tablespoons 60 second guac (see recipe below)
1. Add chorizo to a preheated cast iron skillet or sauté pan for 3 minutes (med-high heat). 2. Add sweet potatoes and onions and stir to thoroughly combine. Season with salt and pepper and add a lid to the pan. Cook for 2-3 minutes. The lid will trap moisture and steam the potatoes. 3. Remove the lid and stir mixture. Leave the lid off at this point in order to dry up excess moisture. Season with kosher salt and continue cooking until sweet potatoes have a crisp crust and are tender in the center. Reduce heat to keep warm while you cook your eggs. 4. In a separate pan, cook two eggs under medium as seen in the video. The goal is to achieve a crisp under crust with caramelization at the edges and yolk cooked half-way through from the underside. 5. When eggs are done, transfer hash to a plate, top with eggs, guac, scallion, cilantro and your favorite hot sauce (mine is Salsa Yucateco). Enjoy! 6. You can also make this meal ahead using scrambled eggs. It freezes and reheats well. Whatever you choose to do, smile because you are 60 Second Guac 4 Medium-Sized Avocadoes, halved, skin and stem attachment removed ½ Yellow Onion (approximately ¾ cup), small dice ½ Bunch Cilantro, rough chopped/chiffonade 1 Lime, juiced 1 Garlic Clove, minced or smashed into a paste 1 Jalapeno, small dice Kosher Salt, to taste 8. Combine all ingredients in a large bowl or mortar and pestle and smash them to oblivion. 9. Season with Kosher Salt to your liking. 10. Enjoy! The goal with guacamole is to achieve a sour meets hot meets salty all carried by the amazing mouth feel of the sweet avocado. This recipe is a very basic approach to guacamole. You can be as creative as you d like and add anything from tomatoes to lettuce to mangoes. Get on with your bad self!!
Barbecued Pork & Peach Skewers Yields: 34P, 13C, 0F 2 pork tenderloins, (approx. 2.5lbs in total weight), trimmed of silver skin, cut into 20 largish pieces 5 peaches, pitted and quartered ½ cup Tamari ¼ cup honey ¼ cup Rice wine vinegar Cilantro, scallions and a drizzle of honey as optional garnishes 1. Combine Tamari, honey and vinegar in a large mixing bowl. Whisk until honey is dissolved. 2. Add the pork to the bowl, cover with plastic wrap and allow to marinate in the refrigerator for a minimum of 4 hours (overnight is preferred). 3. Preheat your grill and get it hot! 4. Assemble your skewers using 5 pieces of pork and 4 peach quarters. 5. Place your skewers on the grill and turn them every 1-2 minutes so that they obtain nice grill marks. For more flavor, prepare a small batch of marinade and brush it on the skewers throughout the grilling process. 6. Cook to a medium temperature of 145-155 degrees F, then remove them and allow to rest for 5-10 minutes before enjoying. 7. Garnish with scallions, chopped cilantro and a drizzle of honey. Massie Mayo *if you do not need this, change the 1 to 0 on the grocery list Yields: 2 Protein Blocks, 288 Fat Blocks 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
(mayo) 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