MEAL PLAN 16.25 Recipe Compilation June 22nd, 2016 It s Not Gourmet 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. 9. Poila! Share with your friends, make a deposit into your bank account, or eat immediately! 1
131 Grass Fed Tri Tip Yields: 20P, 10C, 50F 1 grass fed tri tip, mine is from 5280 Meats and weighed approximately 1.5 pounds Kosher salt, as needed Small drizzle of olive oil Chipotle Parsnip Puree 60 Second Guac 1. Heat a grill or grill pan over medium-high heat. 2. Season the fat cap side of the tri tip with salt, drizzle it lightly with olive oil and place it, seasoned side down on the grill. Season top side with salt. 3. Cover grill with a hotel pan or lid. Rotate meat every 2-3 minutes creating a new grill mark. Turn after two grill marks are made, and be sure to mark it on the sides as well. 4. Cook until it reaches an internal temperature between 120 F (Medium Rare-Rare) and 140 F (Medium Rare-Medium). 5. Allow meat to rest for 10 minutes before slicing across the grain. Pair with Chipotle Parsnip Puree and 60 Second Guac Chipotle Parsnip Puree 6 parsnips, peeled and chopped into uniform chunks (8C blocks) ¼ Cup Coconut Milk (8F blocks) Kosher Salt, to taste Black Pepper, to taste 1 tablespoon chipotle puree 1. Place Parsnips in a pot of cold water and bring to a simmer. 2. Cook until they become fork tender, and then strain them through a colander. 3. Place cooked parsnips in a food processor and puree until smooth. 4. Add Coconut milk and chipotle, and puree one more time, then season with salt and pepper to your liking. 2
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 1. Combine all ingredients in a large bowl or mortar and pestle and smash them to oblivion. 2. Season with Kosher Salt to your liking. 3. 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!! Banana Chocolate Chip Muffins Yields: 2P, 12C, 127F 12 muffins 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 3
(Muffins) 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. Greek Freak Cucumber Salad Yields: 0P, 15C, 235F 10 large cucumbers, peeled, seeded and small diced 6 Roma tomatoes, seeds removed, small diced 5 avocadoes, removed from skin and pit, small diced 2 cups Kalamata olives, chopped 6 cloves garlic, pulverized to a paste 3 lemons, juiced 1 ½ cups red wine vinegar 1 cup olive oil 2 tablespoons dried oregano ½ teaspoon cayenne pepper Kosher salt, to taste black pepper, to taste 1. Combine all ingredients in a large mixing bowl and mix well. 2. Season with Salt and Pepper to your liking. Enjoy! Remember that recipes are only guidelines. Be creative and add or subtract ingredients as you see fit. Topping this with some Feta cheese would be a great idea!! 4
Ahi Tuna Nicoise For Two Yields: 15P, 7C, 10F 2 6oz. Ahi Tuna Filets, grilled or seared to rare/medium-rare Kosher Salt, to taste Freshly Ground Black Pepper, to taste Olive Oil, to taste 2 Cups Fresh Green Beans, trimmed and blanched 1 Precooked Sweet Potato, peeled and roughly chopped 5 Sprigs Fresh Dill 2 Large Heirloom Tomatoes, roughly chopped 3 Hard Boiled Eggs, quartered 2 Tablespoons Kalamata Olive Tapenade (recipe below) 2 Tablespoons Caper Vinaigrette (recipe below) Drizzle of Aged Balsamic (I like Villa Manodori) 1. Combine green beans, sweet potatoes, dill and tomatoes in a large mixing bowl and toss with caper vinaigrette until uniformly coated. 2. Transfer dressed salad mixture to a plate, top with tuna filets a dollop of olive tapenade. Finish with a drizzle of aged balsamic vinegar and garnish with the hard boiled eggs. Kalamata Olive Tapenade Yields: 44F makes about 1 ½ cups 1 Cup Kalamata Olives, pitted and drained 5 Anchovy Filets, soaked in cold water 2 Cloves Fresh Garlic, smashed 2 Tablespoons Capers, drained 2 Tablespoons Stone Ground Mustard ¼ Cup Italian Parsley, roughly chopped ¼ Cup Extra Virgin Olive Oil Freshly Ground Black Pepper, to taste 1. Drain anchovies from water and combine all ingredients, except the olive oil and pepper in a food processor. 2. Pulse as you add olive oil until you reach a coarse, blended consistency. Tapenade should still be slightly chunky. 3. Season with black pepper and enjoy! 5
Caper Vinaigrette Yields: 108F makes about 2 cups ¼ Cup Capers 2 Tablespoons Caper Juice ¼ Cup Shallots, roughly chopped 1/3 Cup Red Wine Vinegar 1 Teaspoon Black Pepper ½ Cup Chopped Parsley ¾ Cup Extra Virgin Olive Oil 1. Combine all ingredients except olive oil in your Vita-Mix and blend until smooth. 2. Slowly drizzle in olive oil until well combined. 3. Transfer to a squeeze bottle and seal top with a plastic wrap gasket (as seen in video). Greatest Paleo Pizza Yields: 11P, 1.5C, 69F 5 egg whites 1 teaspoon Italian seasoning 1 teaspoon Super Radical Rib Rub (or Kosher salt and fresh ground black pepper) 1 cup almond flour 1 cup Macadamia nuts, blitzed in a blender or food processor 2 tablespoons coconut flour Tomato basil garlic sauce (pizza sauce), as needed to cover crust 5 wild caught shrimp, rinsed and deveined, chopped 2 Italian sausage links, casing removed, broken up into small chunks 1 can Green Chiles Optional garnishes: cilantro, radishes, a squeeze of lemon, Massie Mayo, Salsa Chipotle, olive oil, Kosher salt and fresh ground black pepper 6
(Pizza) 1. Combine egg whites, Italian seasoning, and Super Radical Rib Rub in a mixing bowl and whisk until frothy. 2. Add almond flour and blitzed Macadamia nuts. Mix until a dough ball/paste is formed. 3. Add coconut flour and continue mixing. 4. Line a cutting board with plastic wrap and spray with coconut or olive oil. 5. Transfer 1/3 of dough to the lined cutting board and cover with a second layer of sprayed plastic wrap. 6. Roll until communion wafer-thin. Remove top sheet of plastic wrap. 7. Transfer to a coconut flour dusted sheet pan by inverting and peeling the top plastic wrap away. 8. Bake at 400 F for 10 minutes. 9. Remove from oven. Use a spatula to loosen from the pan if necessary. 10. Top with sauce and shrimp, Italian sausage and hatch green chiles. 11. Return to oven and bake until sausage is fully cooked, approximately 10 minutes. 12. Remove from oven and top with any optional garnishes. *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 Teaspoon Cayenne Pepper ½ Cup Kosher Salt ¼ Cup Ground Black Pepper Combine in a mixing bowl or Ziploc bag and shake/stir until thoroughly mixed. Massie Mayo *(if needed) *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 7
(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 8