Weekly Menu

Here's the menu for the week:

	Breakfast	Lunch	Dinner
Sunday	Turkey Bacon/Fried Eggs		Scotch Eggs and Onion Spaghetti Gratin
Monday	Half-Boiled Eggs	Scotch Eggs and Onion Spaghetti Gratin	Fish Taco Salad
Tuesday	Half-Boiled Eggs	Fish Taco Salad	Beef Stew and Roasted Carrots
Wednesday	Half-Boiled Eggs	Beef Stew and Roasted Carrots	Chicken Karahi and Bhindi
Thursday	Half-Boiled Eggs	Chicken Karahi and Bhindi	Eggplant and Beef Strata
Friday	Half-Boiled Eggs	Eggplant and Beef Strata	Salmon, Sweet Potatoes and Greens
Saturday	Turkey Bacon/Fried Eggs	Salmon, Sweet Potatoes and Greens	Meatza

And of course - some recipes!

Orange Beef Stew

2-3 pounds beef stew meat, cut into 1-inch cubes

salt and black pepper, to taste

3 tablespoons coconut oil

1 medium carrot, peeled and finely chopped (about 1/4 cup)

1 medium onion, diced (about 1 cup)

1 medium celery stalk, finely chopped (about 1/4 cup)

2 cloves garlic, minced (about 2 teaspoons)

2 tablespoons tomato paste

1/2 cup beef broth

2 tablespoons balsamic vinegar

3-5 cups water

2 teaspoons salt

1 teaspoon ground black pepper

2 bay leaves

1 sprig fresh rosemary

(or 1/2 teaspoon dried)

1 sprig fresh thyme

(or 1/2 teaspoon dried)

1 sprig fresh sage

(or 1/2 teaspoon dried)

2 cinnamon sticks

extra-virgin olive oil,

for garnish (optional)

orange gremolata

1/2 cup fresh parsley leaves, finely

minced (about 2 tablespoons)

zest from 1 orange

(about 2 tablespoons)

leaves from 1 sprig fresh thyme

(1/2 teaspoon dried)

2 cloves garlic, minced

(about 2 teaspoons)

1/2 teaspoon rose water (optional)

Sprinkle the beef generously with salt and pepper. In a large pot or Dutch oven, heat the coconut oil over medium-high heat, then add the meat in batches and sear on all sides. It’s important that you don’t crowd the pan. The meat needs air around it to achieve a crisp brown crust. With tongs or a slotted spoon, remove the browned pieces to a bowl to catch their juice. Repeat with the remaining cubes.

In the same pot, sauté the chopped carrot, onion, celery, and garlic for about 2 minutes, stirring with a wooden spoon. Add the tomato paste and stir for about 1 minute.

Deglaze the pan. Which is just a cook’s way to say: Add the broth and vinegar, then stir with passion, scraping up all the wonderful brown bits at the bottom of the pan. Keep stirring until the mixture starts to thicken.

Put the meat and its drippings back into the pot. Add 3 cups water, 2 teaspoons salt, a healthy dose of pepper, the bay leaves, rosemary, thyme, sage, and cinnamon sticks.

Bring to a boil, then reduce the heat and simmer with the pot only partially covered for about 90 minutes. This is not a soupy stew, but if the stew starts to dry out, add more water, about a 1/2 cup at a time. Simmer until the meat is fall-apart tender and the liquid in the pan has been reduced to gravy-like status.

During the last 15 minutes of stew cooking time, make the gremolata. In a small bowl, mix the parsley, orange zest, thyme, garlic, and rose water.

Remove the cinnamon sticks and herb stems from the stew pot. Ladle the stew into deep bowls and top with a few pinches of orange gremolata. Bonus points if you also add a light drizzle of olive oil.

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Fish Taco Salad

INGREDIENTS

·         1 bag angel hair cole slaw or about a pound of cabbage, finely shredded

·         1 cucumber

·         1 avocado, cubed

·         2 scallions, thinly sliced

·         Red Onion

·         Mango

·         4 skinless fish fillets (I used cod; tilapia or mahi would work very well but you may need to adjust cooking time)

·         Old Bay or other seafood seasoning or blackening seasoning (cumin, salt, red chilli, peper)(

·         1-2 Tbs ghee or other high-heat fat of choice

·         1 batch fish taco sauce

·         Minced cilantro and lime wedges for serving

·         Tomatoes

·         Romaine

DIRECTIONS

1.Make the fish taco sauce and chill until ready to serve.

2.Preheat oven to 350 F.

3.Heat the ghee or oil in a large cast iron skillet over high heat until very, very hot. Meanwhile, season the fish liberally with Old Bay on one side. Cook the fillets on the unseasoned side for 1 minute, then flip and cook on the seasoned side for 2 minutes. Put the skillet directly into the oven and cook for 8 minutes or until flaky.

4.Meanwhile, distribute the cabbage, mango, scallions, and avocado evenly among four plates. Top with the fish, drizzle with sauce, and serve with lime wedges and fresh salsa.

San Diego-style Fish Taco Sauce

Prep Time: 10 minutes

Yield: About one cup

1/2 cup reduced fat sour cream (Greek yogurt is delicious as a substitute if you’re not a fan of sour cream)
1/2 cup reduced fat mayonnaise (you can use full fat, but, the spices are so delicious, you won’t miss that particular flavor contribution)
1 lime, cut in half
1/2 teaspoon cumin
1/2 teaspoon ground coriander
1/2 teaspoon dried dill weed
1/2 teaspoon dried oregano
1/4 teaspoon ground chipotle chili powder
1/2 teaspoon capers, minced
1 hot pepper of your choice, seeded and minced (jalapeno is delicious, as are the cherry bomb poppers I used in this batch).
1 tablespoon fresh cilantro, chopped

1. In a small bowl, whisk the sour cream and mayonnaise until well blended.

2. Squeeze the juice from one lime half into the fish taco sauce mixture, then whisk thoroughly. You’ll want the consistency of a pourable, creamy salad dressing. If still too thick, add more lime juice from the other half. If too runny, add sour cream.

3. Add all of the spices, whisking to mix thoroughly. Add the capers, minced pepper and cilantro, and whisk thoroughly.

4. Cover the bowl with wrap and refrigerate the fish taco for at least one hour — the longer the better.

5. Serve chilled. Spoon white sauce over fish tacos, or add into taco salads or rice bowls.

 

ONION SPAGHETTI SQUASH

•1 spaghetti squash

•Half a large onion (or 1 small onion), sliced

•1 can coconut milk (I recommend Thai Kitchen brand), chilled in the refrigerator

•1 Tbs lemon juice

•1/2 tsp salt

•2 Tbs fresh minced parsley

•2 Tbs fresh minced chives, plus extra for sprinkling

•1 tsp cold coconut oil or ghee, plus more for sauteeing

•Dash of garlic powder

•Freshly ground black pepper, to taste

•Paprika for sprinkling

DIRECTIONS

1.Preheat oven to 400 F. Split the spaghetti squash in half lengthwise and scoop out the seeds. Sometimes it's easier to cut if you microwave the spaghetti squash whole for 2-3 minutes first. Put the halves cut side down on an oiled baking sheet. Roast for 30-40 minutes or until tender. Do not turn off the oven. Let cool thoroughly, then separate the strands using the tines of a fork and scoop out the flesh into a casserole dish.

2. Meanwhile, saute the sliced onion in a skillet over medium-high heat in your fat of choice. Cook until translucent but not browned. Set aside.

3.Combine the coconut milk solids, lemon juice, and salt as per this tutorial to make sour cream. Be sure to see the photo tutorial!

4.Combine the squash with the sour cream, onion, parsley, chives, garlic powder, and pepper. Taste and adjust the seasoning, adding salt if necessary.

5.Smooth the top, sprinkle with paprika, and dot with the cold oil or ghee. Return the dish to the oven and cook for 20-30 minutes or until the top is golden brown. Let cool and sprinkle with extra chives just before serving.

MEATZA PIE

Meat Crust:

1 pound ground beef

2 teaspoons Italian Sausage Seasoning

Sauce:

1 teaspoon olive oil

1 clove garlic, minced

(about 1 teaspoon)

1 teaspoon Pizza Seasoning (p. 49)

3 ounces tomato paste (1/2 can)

1/4 cup water

Toppings:

1/4 cup steam-sautéed broccoli (p. 33)

1/4 cup steam-sautéed bell pepper strips

10 black olives, pitted and sliced

a handful of fresh baby spinach leaves

Preheat the oven to 400F. Mix the ground beef and Italian Sausage Seasoning until combined.

Make the meat crust. Divide the meat in half, roll into a ball, and press evenly into an 8- or 9-inch round pie pan. Cover only the bottom of the pan and smooth the meat with damp hands until it’s an even thickness. Repeat with the other piece of “crust.” Bake for 10-15 minutes, until the meat is cooked through and the edges are brown. Leaving the oven on, remove the crusts from the oven and allow to cool in the pan.

Make the pizza sauce. Heat a small saucepan over low heat, then add the olive oil, garlic, and Pizza Seasoning, stirring with a wooden spoon until fragrant, about 20 seconds. Add the tomato paste and stir until combined, then stir in the water. Bring to a boil, then simmer for 5 minutes until thickened. Set aside.

Make your meatza. Cover a large baking sheet with parchment paper or aluminum foil and place the meat crusts on the baking sheet. Spread about ¼  cup sauce on each meat crust, leaving a 1/2-inch border around the edges. Arrange the vegetables on top, pressing them gently into the sauce. Pop the pizza back into the oven for 10-15 minutes, until hot and browned to your liking.

Bonus! Drizzle each pizza with 1 teaspoon of extra virgin olive oil when they come out of the oven.

 

Scotch Eggs

2 pounds ground beef

2 teaspoons salt

1 teaspoon ground black pepper

1/2 teaspoon nutmeg

pinch cinnamon

pinch cloves

1 teaspoon dried tarragon leaves

1/4 cup fresh parsley leaves, minced (about 1 tablespoon)

1 tablespoon dried chives

2 cloves garlic, minced (about 2 teaspoons)

8 large eggs, hard-boiled and peeled

1 bag (2 ounces) fried pork rinds (optional)

Preheat the oven to 375 F. Cover a baking sheet with parchment paper.

Place the ground pork in a large mixing bowl. Add salt, pepper, nutmeg, cinnamon, cloves, tarragon, parsley, chives, and garlic. Knead with your hands until well mixed.

Divide the pork mixture into 8 equal servings. Roll each piece into a ball, then flatten it in your palm into a pancake shape. Wrap the meat around a hard-boiled egg, rolling it between your palms until the egg is evenly covered. This is much easier than it sounds. If the meat sticks to your hands, moisten them with a little water. Place the meat wrapped eggs on the baking sheet.

Bake for 25 minutes, then increase the temperature to 400 and bake an additional 5-10 minutes, until the eggs are golden brown and crisp.

 

Cumin Roasted Carrots

1 pound fresh carrots (about 10)

1/2 tablespoon ground cumin

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1 1/2 tablespoons coconut oil

1/2 fresh lemon (optional)

a few leaves of fresh parsley and mint, minced,

for garnish (optional)

Preheat the oven to 400 F. Cover a large baking sheet with parchment paper.

Wash and peel the carrots, then cut them lengthwise into thin strips, about 1/4-inch wide. Toss them into a large bowl.

With a fork, mix the cumin, cinnamon, salt, and pepper in a small microwave-safe bowl. Add the coconut oil and microwave until melted, about 15-20 seconds.

Pour the seasoned coconut oil over the carrots and toss with two wooden spoons until the carrots are evenly coated. Sing a verse of your favorite song so you don’t skimp on tossing time. Do a taste test and adjust the seasonings.

Spread the carrots in a single layer on the baking sheet and roast for 15-20

minutes, until tender and slightly browned. Remove from the oven and squeeze the fresh lemon juice over the top.

Sprinkle with the chopped herbs.

Eggplant and Beef Strata

3 1/2 pounds globe eggplants (about 2-3)

2 tablespoons coconut oil, melted

2 pounds ground beef

3 tablespoons Italian Sausage Seasoning (p. 49)

1 tablespoon coconut oil

2 cloves garlic, minced (about 2 teaspoons)

1 (28 ounce) can diced fire-roasted tomatoes (I like Muir Glen)

8 large basil leaves, slivered (about 2 tablespoons)

4 eggs

salt and black pepper, to taste

2 teaspoons extra-virgin olive oil

Preheat the oven to 400 F. Cover two baking sheets with parchment paper or aluminum foil and brush a 13X9-inch pan with some of the melted coconut oil.

Slice the eggplant into rounds about 1/2-inch thick and place on baking sheet. Brush the eggplant with the remaining melted coconut oil, and sprinkle with salt and pepper. Bake for 20 minutes then remove from the oven and allow to cool. Reduce the oven temperature to 350 F for the next stage of baking.

While the eggplant is roasting, crumble the ground pork into a large mixing bowl with your hands, then add the Italian Sausage Seasoning and knead until well blended.

Heat a large sauté pan over medium-high heat. Crumble the pork into the pan, then break up large chunks using a wooden spoon. Cook until the pork is nicely browned, about 7-10 minutes. Remove the meat to a bowl and return the pan to the stove.

Reduce the heat to medium, then add 1 tablespoon coconut oil and the garlic to the pan. Cook until the garlic is fragrant, about 30 seconds, then add the tomatoes and 1 tablespoon of the basil. Stir to combine, increase heat, and bring to a boil. Reduce heat to low and simmer until slightly thickened, about 10 minutes. Season with salt and pepper to taste. Remove from heat and allow to cool to room temperature.

When the tomato sauce is cool, scramble the eggs in a small bowl, then blend them into the tomato sauce with a wooden spoon. Warning: This will not look like something you’ll want to eat, but soldier on.

To assemble the strata, place a single layer of eggplant in the bottom of the greased 13X9-inch pan. Sprinkle half of the cooked meat on top of the eggplant, then top with 1 1/2 cups of the sauce. Create another layer of eggplant, top with the remainder of the meat and 1 cup of the sauce. Build your final layer with eggplant and spread the remaining sauce evenly over the top.

Place the pan in the center of the oven and bake for 30 minutes. Remove the pan from the oven and let it rest for at least 30 minutes before slicing or eating. Before serving, lightly brush the top of the strata with the olive oil, then sprinkle with the remaining basil.