- 2-½ lbs (40 oz) raw, boneless beef chuck clod roast (should yield six 5-oz cooked servings)
Crockpot spice blend:
- 2 Tbsp water
- 1 Tbsp black pepper
- 1 Tbsp soy sauce
- 4 tsp balsamic vinegar
- 2 tsp Worcestershire sauce
- 2 tsp dry mustard
- ½ tsp salt or salt substitute
- 2 cloves garlic, minced
- 6 cups (1-¼ lbs) whole mushrooms, trimmed
- 3 cups (7-8 large stalks) celery, roughly diced
- 3 cups green beans, trimmed
- 2 cups scallions (12-14 scallions), roughly chopped
Trim all visible fat from roast. Rub black pepper and garlic onto roast; place in crock pot. Make several small shallow slits in top of roast. In small bowl, combine remaining spice blend ingredients; pour over meat. Cover; cook on low 8-10 hours or on high 4-5 hours. Add vegetables during last 30-60 minutes of roasting. Recipe should serve six 5-oz servings of roast and 3 vegetable servings each.
30 day Challenge
- ¾ lb (12 oz) raw, boneless lamb chop loin* (should yield two 5-oz cooked servings)
- 6 cups (1 large bunch) fresh spinach
- 2 cups portabella mushrooms (3 medium mushroom cups)
- 1 cup (8 medium) cherry tomatoes, halved
- 4 tsp fresh lemon juice
- 1 tsp dried rosemary
- ½ tsp freshly ground black pepper
- 2 cloves garlic, minced
- Non-stick cooking spray
- Dash of salt and/or pepper (optional)
*This recipe can also be made with chicken breast: start with 1 lb raw, boneless, skinless chicken breast to yield two 6-oz cooked servings.
Lamb: Preheat broiler. Trim all visible fat from lamb. Spray rack in broiler pan with non-stick cooking spray for 3 seconds. In a small bowl, combine garlic, dried rosemary, and black pepper. Place lamb on prepared rack and cover with half of garlic mixture. Broil 4 minutes, 4 inches from heat; turn lamb over. Cover lamb with remaining garlic mixture. Broil 2-4 minutes or until cooked through. Vegetables: Spray medium skillet with non-stick cooking spray for 2 seconds and heat over medium heat. Add mushrooms and sauté. Once mushrooms are near desired tenderness, add spinach and tomatoes and sauté an additional 2-3 minutes. Serve lamb over vegetables. Salt and pepper to taste if desired.
My 30 day Challenge
- 1 lb (16 oz) portabella mushroom caps
- 2 cups shredded moderate-fat mozzarella cheese (3-6 g fat per oz)
- ½ cup (1 medium 2-3/5”) fresh tomato, chopped
- ½ tsp finely chopped fresh rosemary or 1/8 tsp dried rosemary
- 2 tsp fresh lemon juice
- 2 tsp fresh cilantro, chopped
- 1 tsp low-sodium soy sauce
- 1 tsp olive oil, divided
- 1/8 tsp freshly ground black pepper
- 1 clove garlic, minced
Preheat oven to 350°F or outdoor grill to medium-high heat. In a medium-sized bowl, combine chopped tomatoes and shredded mozzarella; toss with ½ tsp of olive oil, rosemary, black pepper, and garlic. Remove stems from mushroom caps and discard. Using a spoon, scoop out interior of mushrooms to create “mushroom bowls.” In a small bowl, mix ½ tsp olive oil, lemon juice, and soy sauce. Using a pastry brush, brush soy sauce mixture on both sides of mushroom caps. In the oven: Bake mushroom caps in oven until soft, then divide tomato and cheese mixture into mushroom caps. Cook an additional 2 minutes, or until cheese is melted. On the grill: Once warm, grill mushroom caps, starting with stem-side down, 5 minutes on each side or until soft. Spoon ¼ of tomato and cheese mixture into each cap. Cover and grill about 2 minutes or until cheese has melted. (For easy cleanup, place a piece of aluminum foil directly on grill; lay mushroom caps on aluminum foil.) Garnish with cilantro. Each serving includes two mushrooms and ½ cheese and tomato mixture.
My 30 day Challenge
- 1-¾ pound (28 oz) large raw shrimp, peeled and de-veined (leave tails on); if using frozen, fully cooked shrimp use 1-1/3 lbs (about 21 oz) (either starting portion should yield three 7-oz servings)
- 3 8-oz packages of House Tofu Shirataki brand angel hair noodles
- 1 cup (2 small 2-2/5”) fresh or canned tomatoes, diced (if using canned tomatoes, drain liquid)
- ½ cup (1 small 2-½” x 2”) green peppers, chopped
- 2 Tbsp olive oil
- 1 Tbsp lime juice
- 1 clove garlic, pressed
- ¼ tsp salt or salt substitute
- ¼ tsp ground black pepper
- ¼ tsp cayenne pepper
- ¼ tsp dried parsley flakes
- ¼ tsp garlic powder
- ¼ tsp paprika
- 1/8 tsp dried thyme
- 1/8 tsp onion powder
If using frozen shrimp, thaw. De-vein and peel shrimp. Make the seasoning blend by combining all the spices in a small bowl. Drain liquid from noodles and rinse thoroughly, set aside. Preheat a large skillet over medium heat. Once pan is heated, add olive oil and stir in pressed garlic. Immediately add shrimp, green bell peppers, and lime juice. Sprinkle the entire seasoning blend over shrimp and peppers. Stir. Sauté shrimp and peppers 3-6 minutes. Add drained noodles and continue to cook shrimp, peppers, and noodles an additional 2-4 minutes or until shrimp begins to brown and peppers are al dente (tender-crisp). Remove from heat, toss with tomatoes.
The Health Program
Today officially starts prep for my 30 day challenge. So for the next 30 days, I will be posting recipes from that. All these recipes are lean and healthy. If you are interested in loosing weight and getting healthy, join me on my 30 day challenge.
- 24 oz raw, boneless, skinless chicken breast (should yield three 6-oz cooked servings)
- 2 cups (2 small) summer squash, halved lengthwise and cut into 1” chunks
- 2 cups (18 medium) mushrooms, quartered
- 1-½ cups (1 small-medium) zucchini, halved lengthwise and cut into 1” chunks
- 1 cup (8 medium) cherry tomatoes
Zesty Lemon Scallion Sauce:
- ¾ cup scallions (4-6 scallions), chopped
- 6 Tbsp fresh lemon juice
- 1 Tbsp olive oil
- 1 Tbsp hot red pepper sauce
- ½ tsp salt or salt substitute
- ¼ tsp black pepper, freshly ground
If using wooden skewers, soak in water 30 minutes. In small bowl, combine scallions, lemon juice, olive oil, hot red pepper sauce, salt, and black pepper; set aside. (You may wish to reserve part of this sauce for finished kabobs.) Preheat grill to medium heat. Thread kabobs with chicken, zucchini, squash, mushrooms, and tomatoes. Brush kabobs before and during cooking with sauce. Grill kabobs 10 minutes, turning once, until cooked through.
1/3 cup flour
½ tsp. kosher salt
6 tbsp. unsalted butter, cubed and chilled
1 ½ tbsp. Hungarian hot paprika
1 large yellow onion, finely chopped
6 cups vegetable stock
1 small head cauliflower, large stem removed, cut into florets
1 medium carrot, peeled and finely chopped
Kosher salt and freshly ground black pepper, to taste
1 small bunch flat-leaf parsley, stemmed and finely chopped
1. Make the dumplings: In a bowl, stir together flour and salt; add 2 tbsp. butter, and using your fingers, rub into flour until pea-size crumbles form. Add egg, and stir until dough forms; refrigerate until ready to use.
2. Heat remaining butter in a 6-qt. saucepan over medium-high heat; add paprika and onion, and cook, stirring, until soft, about 5 minutes. Add vegetable stock, cauliflower, and carrot; season with salt and pepper, and bring to a boil. Reduce heat to medium, and cook, stirring occasionally, until vegetables are tender, about 15 minutes. Using a ½-tsp. measuring spoon, portion out and drop all dumpling dough into simmering soup; cook, stirring occasionally, until dumplings are cooked through, about 3 minutes.
3. To serve, ladle soup and dumplings into 4 serving bowls, and garnish with parsley.
- 1 qt. plain full-fat yogurt
- 1 cup fine-grain oak or hickory wood chips
- 1 tbsp. white miso
- ½ tsp. fresh lemon juice
- Salt and pepper, to taste
Line the bottom of a roasting pan with ice. Spread plain full-fat yogurt in an 8″ x 8″ baking dish; nestle dish into ice. Place ½ cup fine-grain oak or hickory wood chips in a small metal bowl. Using a blowtorch, light chips, stirring as needed, until all the chips are charred; blow out any embers that remain and nestle bowl into ice. Cover roasting pan with aluminum foil; let sit 20 minutes. Discard wood chips and repeat smoking process with another ½ cup wood chips. Stir white miso, lemon juice, salt, and pepper into yogurt.
- ¼ cup apple cider vinegar
- ¼ cup sorghum
- 2 tbsp. Sriracha hot sauce
- 1 small yellow onion (½ roughly chopped, ½ minced)
- ¼ cup rendered bacon fat
- 1½ lb. each collard and turnip greens, stems discarded, leaves thinly sliced
- Kosher salt, to taste
- 12 cloves garlic confit, sliced, plus 2 tbsp. garlic oil
1. Boil vinegar, sorghum, and Sriracha in a 1-qt. saucepan; let gastrique cool.2. Melt bacon fat in a 12″ cast-iron skillet over medium-high. Stir in minced onion; cook until soft, 4–6 minutes. Increase heat to high, add both greens, and season with salt; cook, stirring constantly, until greens are wilted, 1–2 minutes. Stir in reserved gastrique, the garlic confit, and oil.
16 tbsp. unsalted butter, softened
3¼ cups cake flour
1 tbsp. baking powder
½ tsp. salt
6¼ cups sugar
2 tsp. vanilla extract
1¼ cups milk
16 tbsp. salted butter
2 12-oz. cans evaporated milk
1. Heat oven to 350°. Making sure all ingredients are at room temperature, grease two 9″ round cake pans with 1 tbsp. unsalted butter; dust with 1½ tbsp. flour, tap out excess, and set aside. Sift flour, baking powder, and salt together; set aside. Beat remaining unsalted butter and 2½ cups sugar in a bowl with an electric mixer until fluffy. Add vanilla and eggs one at a time, beating after each addition. Add flour mixture and milk alternately in 3 batches, beating smooth after each addition. Divide batter between pans. Bake until golden, 30–35 minutes. Let cool on a rack for 10 minutes; remove cakes; let cool completely. Slice tops off cakes to level them.
2. To make icing, cook remaining sugar and salted butter in a pot over high heat, stirring constantly, until light brown, 7–8 minutes. Carefully stir in evaporated milk; reduce heat to medium-low; cook, stirring constantly, until smooth, 8–10 minutes. Cook, stirring occasionally, until icing registers 240° on a candy thermometer, about 1½ hours. Remove from heat; beat with a wooden spoon until thick, glossy, and spreadable, 20–25 minutes. (A dollop dropped on a plate should ooze only slightly.) Ice bottom layer of cake; top with second layer and ice the outside. Chill cake until set.