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 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!

Southwest Black Bean Garden Salad

Posted on by Sam Boyd

This is an old recipe from us that fit right into our new diet plan:

Black Bean Salad

2oz drained black beans

1/2 cup peeled and julienned Jicama

1-1/2 cups Washed Spinach Leaves

1/2 cup pico de gallo (either look this up or email me for a recipe)

1 whole lime (cut into 4 wedges)

1/3 cup either green or red salsa (we used Trader Jose’s)

Here is the finished product:

20140928_224215

When squeezed over the salad, the limes add enough acid to make the tomatoes taste brighter.  Plus, the added liquid makes the salsa go much further.  This recipe is raw, so thoroughly wash all your ingredients.  At the end of the day, this uses about 3-1/2 cups of veggies and has 2oz of protein.  Enjoy!