Herb Chicken with Lemon Veggie Puree

Posted on by Sam Boyd

Ingredients

1.  16oz of chicken

2.  2 cups each of chopped carrots, celery, onion

3.  4 cloves of garlic

4.  1/2 cup fresh squeezed lemon juice and vegetable broth

5.  1 teaspoon each of salt, pepper, dried lemon peel.

6.  1 teaspoon each of salt, pepper, dried oregano, dried basil, dried lemon peel

7.  1 teaspoon olive oil

8.  1 teaspoon rice wine vinegar

9.  1 teaspoon dried chives (for garnish and flavor)

Recipe

1.  Rinse and wash your chicken then pat very dry

2.  Rub the chicken with the olive oil (yes there is enough)

3.  Cover in spice mix from #6

4.  Bake in 375 degree oven for roughly 30 minutes (till its done, all ovens are different, relax, chicken is very forgiving when its rubbed with oil and spices)

5.  Combine all veggies, vinegar, lemon juice, vegetable broth and remining spices in a pan and sweat.  Over the next 20 minutes or so, there should end up being some decent amount of liquid.

6.  Take a hand-mixer to it till its what professionals call a “puree”.  Your are looking for a texture sort of like loose mashed potatoes or even grits.  Chunks will not alter the flavor, but you want it well combined.

This recipe will divide up into approximately 4 servings (we ate 2 for dinner, then took the other 2 for work lunches, yes they microwave well).  At the end, you have 4 ounces of chicken, and about 1-1/2 cups of veggies.  Its pretty yummy.

Blueberry Flax Breakfast Bar

Posted on by Emily Dodd

blueberry flax breakfast bar

This is a good one for on the go people, people who just woke up, or, you know, hungry people.  Very satisfying and full of protein but also just tasty!  And easy.  Also, the fruit, nuts, and coconut are negotiable.  If you don’t like the fruits I chose or hate coconut, use other fruit.  I’ve tried this with dates and apples and walnuts (with a tsp of cinnamon) and it is just as awesome.  You can also skip the almond meal and double the flax for extra protein.  You should note that extra flax will alter the taste somewhat and this might be less appealing to those unaccustomed to the taste of flax.  Hope you enjoy!  Em

1 Cup dried blueberries
1 Cup coconut
1 Cup almonds
1/2 cup almond meal
1/2 cup flax meal
2tbs almond butter
2 tbs coconut oil
Egg
Banana

Blend everything together in a food processor.  Spray the baking pan with coconut oil spray (or whatever spray you choose.  Bake 20 minutes on 400 degrees.

Squash Pizza

Posted on by Sam Boyd

Holy Crap was this easy and awesome.

Ingredients

1.  One Delicata squash, peeled, halved and seeded.

2.  2×1/2 cup of clean pizza sauce (14 oz drained and rinsed canned tomatoes, 1 teaspoon dried thyme, 1 teaspoon dried oregano,  1 teaspoon salt, 1 teaspoon pepper, 1 teaspoon of olive oil, pureed with a hand mixer, yummy, will keep for about 1 week in this form, won’t last that long though)

3.  2×1 tablespoon grated parmesan cheese

4.  2×1 tablespoon shredded parmesan cheese

5. 2×1/2 teaspoon dried oregano

Recipe

1.  Bake the delicata squash at 400 degrees for about 12-18 minutes, until easily pierced with a fork.

2.  Remove from oven and turn on the broiler.

3.  Cover the squash with the grated parmesan cheese

4.  Pour 1/2 cup clean pizza sauce, trying to keep all or most of it in the squash cavity

5. Cover with the shredded cheese

6.  Put in the broiler until the cheese melts.  Bubbly cheese would be better, but really really high risk of burning it.  Shouldn’t take more than 2 minutes,

7.  Take out and sprinkle the oregano over the whole thing as a garnish and for flavor.

8.  You may or may not need salt, depending upon your taste.  I suggest putting it on before baking if you want it to be salty.

9.  Enjoy and tell your friends.

squash pizza 1 squash pizza 2

 

Parchment Tilapia with Lemon Garlic Zucchini

Posted on by Sam Boyd

Ingredients

1.  16 oz (around 4 filets) of wild tilapia

2.  2 large sheets of parchment paper

3.  1 whole lemon, sliced thin into 16 sections

4.  24 fresh basil leaves (4 x 6 leaves)

5.  4 scallions, cut into 4 equal stacks of 1/2″ sections

6.  4 teaspoon each of salt, pepper, white wine vinegar (separated out in sets of 4)

Recipe

1.  Wash your fish and pat dry (you may not think its necessary, but really did the guy who packed it up in wherever actually wash his hands)

2.  Lay 2 lemon slices down on parchment, a bit off-center to one side or the other.

3.  Lay 1 filet on top

4.  Put salt and pepper on top of the fish

5.  Loosely cover with 1 stack of scallions

6.  Place 6 basil leaves over the fish

7.  Place 2 lemon slices on top of fish

8.  Cover in 1` teaspoon white wine vinegar.

8. Repeat this process about 1 inch away on the same sheet of parchment, closer to the edge

9.  Not moving the fish, fold the parchment over and crimp the sides, I stapled them to keep them shut.

10.  Put into an oven that you preheated to 375 degrees sometime either before hand, or wait 10 minutes for it to heat up.

11.  Cut your Zucchini into 1/2″ sections (we used baby zucchini)

12.  Saute on medium with a little olive oil and as much minced garlic as you like (I used about 2 tablespoons in the whole pan).

13.  Fish will take about 12-14 minutes to cook/steam altogether.  If you do it right, your zucchini should be done at the same time that you take out your fish.

14.  Fish removal means simply cutting open your bag with scissors and taking it carefully out of the bag.  I do not recommend eating the basil or the scallions as it will taste similarly to cat vomit mixed with old salad.  In the picture above, there is about 1 lemon wedge per fish, but Emily used 2 per fish.  This was good.  It is light and it is tasty.  If you want more salt (I am a notoriously undersalter) then salt to taste.

inside bag tilapia

Italian Cannelloni Beans

Posted on by Sam Boyd

Ingredients

1.  14 ounces of cannelloni beans drained and rinsed

2.  1 can of organic diced tomatoes drained and rinsed

3.  1 medium onion chopped

4.  1 tablespoon minced garlic

5.  1/4 cup shredded parmesan cheese

6.  1/4 cup vegetable stock

7.  1 big pinch of chiffonated fresh basil

Recipe

1.  Add onion and garlic to a small saucepan over medium-low heat to sweat, move frequently to prevent sticking.

2.  When they have rendered some liquid, after about 10 minutes add vegetable stock, beans and tomatoes.

3.  Reduce heat to low and simmer for about 10 minutes.

4.  Put on plate, add cheese and basil.  Eat, yummy.

This will serve 2-3 depending upon how hungry you are and which phase you are in.  This was meant for phase II for us, so we split this.

Parmesan Chicken Meatballs

Posted on by Sam Boyd

Ingredients

1.  16 ounces of ground chicken

2.  2 medium onions

3.  1/2 cup shredded parmesan cheese

4.  2 tablespoons of dried thyme

5. 1/4 cup milled flax-seed

6.  1/4 cup minced garlic

7.  1 tablespoon granulated onion

8.  1/2 tablespoon mustard

Recipe

1.  Combine chicken, cheese, thyme, garlic, granulated onion, mustard and milled flax-seed in a bowl.  Using hands, unless you know a better way, mix this into a big bowl of pasty chicken loafy stuff.

2.  Spoon out 1oz (by weight) gobs of meat paste and roll it around into a ball.  Weighing it out is the best way.  This will make approximately 18-20 of these monkeys.

3.  Put in the fridge.  They will harden up and do a better job of staying together, remember the usual bread crumbs and eggs are lacking in this recipe.

4.  Slice the 2 onions into pedals and sweat in a pan with 1 teaspoon of olive oil.  The operative word is sweat, you want liquid from the onions.  It takes about 10-15 minutes, they will look translucent and will have rendered some liquid.

5.  Get the meatballs out of the fridge and put in pan and crank the heat to medium-high, and lid tight.  Leave it alone for about 10 minutes.

6.  After 10 minutes, open lid, stir, turn the meatballs over and repeat for another 5 minutes.

7.  At this point, they should be done.  I would highly recommend taking one out and cutting it open to make sure it is done.  If it is, yay!  If not, throw it away and check another one in 5 minutes.

At the end of the day, you should have approximately 4 servings of 4 ounces worth with maybe 2 extra or so.  These are yummy and are right in the wheelhouse of phase II.

Clean Butternut Squash & Pumpkin Soup

Posted on by Sam Boyd

This one is a warm hug when it comes to fall.  I was very happy we could adapt a typical recipe for Phase I.

Ingredients 

  1. 1 large butternut squash peeled, halved lengthwise and seeds removed
  2. 2 small baking pumpkins peeled, halved, and seeds removed
  3. 1 medium apple (we used an organic honeycrisp) peeled and diced. (about 8 ounces)
  4. 1 medium yellow onion
  5. 2 cups vegetable stock
  6. 1 bay leaf
  7. 1 tablespoon basil
  8. 1 tablespoon parsley
  9. 1 tablespoon chives
  10. 1 teaspoon celery seed
  11.  1 tablespoon chiffonated fresh basil
  12. 1 1/2 teaspoons salt, plus more as needed
  13. 1/4 teaspoon fresh ground black pepper
  14. Immersion Blender

Recipe

  1. Roast the squash and pumpkin, we used 350 and for about 45 minutes.
  2. When done, cube and put in a pan with the veggie stock and all the dried herbs. You will not be cooking this anymore but you want all at the same temperature, plus the dried herbs will wake up a little bit.
  3. When simmering, or boiling grab your immersion blender and put in too fast spraying yourself with scalding hot soup and ruining your shirt.
  4. Get new shirt.
  5. Begin immersing at the correct speed until it comes together. It will have a consistency of runny baby food, but yummier.
  6. Sprinkle some fresh basil on it and there you go.   We ate this for dinner and for a hot breakfast.

 

 

Clean Parmesan Chicken w/mushrooms

Posted on by Sam Boyd

 This recipe is a Phase II recipe and is spectacular.  I will not go over the sauce here because it is the Clean Veggie Ragout put together an immersion blender and a can of drained and rinsed organic tomatoes.  This recipe serves two.

Ingredients

  1. ¼ cup parmesan cheese
  2. 8 oz of baked chicken breasts
  3. 1 cup of clean veggie ragout
  4. 1 cup baby portabella mushrooms, slided
  5. ¼ vegetable stock
  6. Salt and Pepper to taste
  7. ½ teaspoon dried thyme
  8. ½ teaspoon dried oregano
  9. ½ teaspoon dried parsley
  10. 10 chiffonated ribbons of fresh basil

Recipe

  1. Bake off 8 oz of chicken.  I do it at 375 degrees for about 20 minutes because we used breast tenders at the start.  Adjust your time for full breasts, thighs, or whatever.  These can be done ahead of time.
  2. In a sauté pan put the mushrooms, vegetable stock, dried herbs and a generous dose of salt in over med high heat. We are not looking for a sweat.  We are cooking these mushrooms until the liquid is dissolved.  Turn and stir often.
  3. When done, plate hot mushrooms, chicken on bed of sauce, add cheese and sprinkle with the basil when done.

Here is what we took to work:

clean pram chic broccoli

At the end of the day, it is 2 cups of veggies (including shown broccoli), 1/8 cup cheese, 4oz of chicken.  Yum!

Sweet Potato w/Date Sauce

Posted on by Sam Boyd

This started out as a breakfast today, but I think it is more of a dessert.  Hard to tell.

sweetpotatoesdaresauce

Ingredients

1.  1 medium sweet potato

2.  8 pitted dates chopped fine

3.  Salt n Pepper

Recipe

1.  Cut your sweet potato into smallish (1 to 1-1/2 inch sections) the thinner the better

2.  Pit your dates and chop them as fine as you can.

3.  Begin to boil both (as little water as you can in both, the more water you put with the dates, the more you will have to reduce it later.  I just covered them)

4.  When the dates begin to bubble up and potentially over, reduce heat to medium and take a mix-wand-thing to it.  Do this, spraying yourself in the hand and cursing, until it is smooth.  Put back on the heat to reduce.

5.  The date sauce should have a kind of caramelly color to it and be the consistency of soup or stew.

6.  Take your sweet potatoes out and salt very liberally.  A couple of grinds of pepper will do nicely as well.