Protection against obesity: good food on the road How to prepare the best healthy and tasty food in the same


Written by eugenopmine

Protein Deli meat Canned tuna, salmon, or chicken Hard-boiled eggs Smoked salmon (wild-caught) Shrimp (buy pre-cooked, or cook and peel them yourself) Your grocery store’s brand of pre-cooked “simple” chicken breast or salmon Jerky (beef, salmon, etc.) like Primal Pacs, Chomps, or Wild Zora Vegetables Carrots, celery, cucumber, sugar snap peas, snow peas, bell peppers Jicama (peel and slice into chunky sticks) Kale chips (make your own!) Toasted nori sheets like SeaSnax Fresh salsa Canned sweet potato, pumpkin, or butternut squash Baby food! (Sweet potato, butternut squash, or other vegetable varieties) Fruit Whatever is fresh, local, in-season, and not too expensive Unsweetened applesauce Baby food (fruit varieties) Dried fruits (perfect for hiking) Healthy fats Canned olives EVOO (extra virgin olive oil) Avocado or fresh guacamole Coconut milk Coconut meat or flakes Coconut butter Nuts, seeds, and nut butters Kitchen tools Sharp paring knife (not in your carry-on!) Flexible cutting board Can opener, portable silverware, and (optionally) dishes and bowls One glass or porcelain container, for microwaving on the go Bonus tips PLANNING AND PREPARATION ARE KEY! See Resources for where to stock up on the Whole30 Approved brands mentioned above, and turn back for more helpful Whole30 travel tips. PROTEIN is the toughest on-the-go food. Plan ahead and stock up to cook chicken or salmon the night before, boil a dozen eggs, or purchase some compliant jerky ahead of time. SMOKED SALMON is often overlooked, but the wild-caught stuff is a great source of omega-3 fatty acids and protein. Slice, roll around chunks of honeydew melon or kiwi, secure with a toothpick, and go. FRUIT is way too easy to overdo when traveling, so swap some out for veggies. The flexible cutting board, sharp knife, and plastic silverware help you branch out from just carrots and celery. FRESH SALSA and GUACAMOLE are lifesavers. Roll deli turkey around pepper slices and lettuce, secure with a toothpick, and dip in salsa and guacamole. NUTS are also easy to overeat on when traveling. Try olives instead. They’re portable, don’t need refrigeration, and are the perfect plane food (if you drain the can before going through security). ALL-IN-ONE “EMERGENCY” BARS (like RxBars) are a good source of protein, carbs, and fat on the go, but don’t overdo them! Real food should always come first. 7-Day Meal Plan 1 2 3 MON Spinach Frittata, side of fruit, avocado Protein Salad (using our “traditional approach”) on a bed of baby spinach, Ranch Dressing, side of fruit Perfect Ground Meat with Italian Seasoning, Tomato Sauce, Roasted Spaghetti Squash TUES Leftover ground beef & spaghetti squash topped with a Perfect Fried Egg Protein Salad in hollow bell pepper, sliced carrots, celery, and apple, with Ranch Dressing for dipping Perfect Seared Chicken Breast, Roasted Red Pepper Mayo, Perfect Roasted Potatoes, Green Cabbage Slaw WED Leftover chicken and roasted potatoes, drizzle of Pesto Mexican Tuna in romaine leaves, leftover slaw, side of fruit Slow Cooker Beef Brisket, with the butternut squash “Make it a Meal” variation, garden salad with dressing from Greek Salad THURS Perfect Scrambled Eggs with berries, side of Perfect Steamed Spinach with ghee Leftover brisket and butternut squash, drizzle of pesto, side of fruit Perfect Oven-Baked Salmon with Broccoli, Mushrooms, and Yellow Squash with Red Pepper Sauce FRI Leftover salmon, Butternut Squash Soup Greek Salad with Perfect Boiled Eggs, side of fruit Pork Chops with Spiced Applesauce SAT Kitchen Sink Scrambled Eggs (using leftover pork and greens), side of applesauce No-Fuss Salmon Cakes, leftover butternut squash soup, Green Beans with Onions, Mushrooms, and Peppers Roasted Sweet Potato stuffed with Pulled Pork Carnitas, drizzle of Avocado Mayo S U N L e ft o v e r c a r n i t a s t o p p e d w i t h a P e r fe c t F r i e d E g g, p a n – fr i e d p l a n t a i n s L e ft o v e r s a l m o n c a k e s, C o l d T h a i S a l a d w i t h S u n s h i n e S a u c e C h i c k e n S a u s a g e, P e p p e r, Onion, Kale Frittata, drizzle avocado mayo, fruit salad, Cauliflower Mash We’ll address this up front—no, we are not giving you a 30- day meal plan. It’s not because we’re lazy, and it’s not because we couldn’t randomly slap 90 recipes into a calendar and call it your “meal plan.” We’re not, and we could have, and we are deliberately choosing not to. The Whole30 is built on a foundation of tough love. All of the resources we give you in this book and on our website are the “love” part. We’ve done our best to give you all the information, guidance, support, and encouragement you’ll need to succeed. But here’s the “tough” part: You have to meet us halfway. You’re all grown-ups, and you are all perfectly capable of deciding what to eat a week from next Wednesday. Not only that, you should be in charge of exactly what you eat and when. Your Whole30 success, and your ability to take these new, healthy habits you create on the program with you for the rest of your life, depends on your ability to figure out how to make this work in your own life. If you blindly eat exactly what we tell you to eat for the next 30 days, how will you learn to meal plan, food prep, handle “food emergencies,” and learn new cooking techniques? (Trick question—you won’t.) We’ve got a teach-you-how-to-fish kind of mindset, but we’re not going to throw you out into the river with nothing but a rod and a lure. We’ll give you a meal plan to get you through your first week—that’s 21 opportunities for you to meal prep, cook, and figure out how to make this “cooking real food” thing work in your own life. We’ve included a good variety of protein options, vegetables, and added fats, flexibility with your fruit, and a number of simple cooking techniques to get you comfortable in the kitchen. We’re using Whole30 kitchen fundamentals and recipes for your first five days, then allowing you to freestyle a bit on the weekend. And in a minute, we’re going to tell you exactly how we’d prep for your week, day by day. Like we said, we would never just leave you out in the middle of the river. Your Whole30 Week One Meal Plan We designed this meal plan to stretch your grocery store budget, minimize the time you spend in the kitchen, and convince your taste buds that this Whole30 thing is tasty and satisfying. Meal prep is done throughout the week, but you’ll have a little bit of a heavier load on Sundays, when most people take an hour or two to get ready for the week. Many lunches and breakfasts involve leftovers. If you’re cooking for one, you can just follow our recipes exactly as outlined, as they all serve two. If you’re cooking for two (or more), make sure you double or adjust our ingredient quantities so you’ve got dinner and enough left over for the next day. As we’ll explain in the Recipes section, make sure you read through this entire plan before you head to the grocery store. It’s important that you know what meals you’ll be eating again the next day, which nights require the most prep time, and which mornings you’ll be cooking breakfast versus just reheating breakfast. Finally, we haven’t built in any snacks, but especially in the first week, you’ll want to make sure you have some extra food on hand should you find yourself hungry between meals. (It’s common for your appetite to take a week or two to regulate—if you need a snack during this transition, no big deal.) Hard-boil a dozen eggs, stock up on some Whole30 Approved on-the-go foods, and make sure you always have some “emergency food” in your car, your gym bag, your purse, and your desk at work, just in case. As we may have mentioned a few times already, when it comes to the Whole30, planning and preparation are key. Sunday You’re in meal-prep mode! First, take an egg out of the fridge and put it in a glass of hot water, as you’ll need it for your mayonnaise soon. Then, start your tomato sauce and roast your spaghetti squash—both take an hour of pretty hands-off time. While those are cooking, take 5 minutes to prepare a batch of Basic Mayo. Use that to make a batch of Ranch Dressing, and to add to your Protein Salad. Finally, start making your Frittata about 5 minutes before your spaghetti squash timer goes off. When you pull the squash out of the oven, turn the heat to broil, pop in your frittata, and let it finish cooking. Finally, pack up a portion of protein salad, some baby spinach, and a small container of Ranch Dressing for tomorrow’s lunch. Whew. That wasn’t so bad, was it? You’ll be happy you took the time tomorrow! Monday Reheat your frittata for breakfast and walk out your front door with lunch in hand. When you get home for dinner, all you have to do is brown the ground beef and reheat the tomato sauce and spaghetti squash—dinner in under 15 minutes on a Monday night is way worth some extra prep on a lazy Sunday. After dinner, get used to setting aside a half hour or so to prep for the next day. Make it part of your nightly routine, before you sit down to watch a movie, read a book, or play a game. Monday night, your job is to pack the rest of the protein salad, a hollowed-out pepper, and some carrot, celery, and apple slices with the rest of the ranch dressing for lunch. You’ll also want to make the Roasted Red Pepper Sauce and use some of it to prepare tomorrow night’s mayo variation. Bonus: Make the cabbage slaw for tomorrow night’s dinner— it tastes better if the flavors meld in the fridge overnight. Tuesday Once again, breakfast is leftovers, and lunch is packed. When it’s time for dinner, make the chicken, and roast your potatoes. A few potato tips: first, make extra! You’ll eat the leftovers later. Because the chicken and potatoes both use the oven, start your spuds roasting at 425°F about 20 minutes before you start the chicken, then turn temp down to 350°F and finish baking them together. Tuesday night, your post-dinner prep includes making a batch of Pesto, preparing your Mexican Tuna Boats, and peeling and chopping your butternut squash for the morning. Look—no cooking required! Pack up your lunch (the tuna, a few romaine leaves, your side of fruit, and any leftover slaw) and stash the squash in the fridge overnight. Wednesday Get up 15 minutes earlier so you can brown the brisket and get the slow cooker set up for dinner. (You can handle that, as breakfast is leftovers and lunch is packed). Wednesday at dinnertime, make a garden salad (pick any ingredients you want —lettuce, cucumber, peppers, onions, tomatoes, mushrooms, shredded carrots, olives, etc.) and prepare the dressing for the Greek Salad—in fact, double the dressing, because you’ll use it again on Friday. You’ll be sitting down to a hot slow-cooked meal and a fresh, crisp salad in under 15 minutes. Wednesday night, you’re off! No food prep for tomorrow, just pack up your leftovers, some pesto, and a side of fruit for Thursday’s lunch. Thursday Thursday morning, you actually do have to make breakfast, but don’t worry—it’ll only take about 10 minutes. As always, lunch is packed, giving you something delicious to look forward to at noon. (Are your co-workers noticing your amazing meals yet?) At dinner, cook the salmon and vegetable side, topping your veggies with the leftover roasted red pepper sauce. Thursday night, make your Butternut Squash Soup and Greek Salad, hard-boil half a dozen eggs, and pack up your lunch. (Don’t forget the leftover Greek dressing you made yesterday!) Friday Breakfast is leftovers and the soup you made last night, lunch is packed, and it’s Friday! Friday night after work, make your Pork Chops with Spiced Applesauce. (Oh, but double the applesauce recipe—everything from the onion to the nutmeg—as you’ll be eating more of that for breakfast tomorrow.) Now, take the rest of the night off. It’s the weekend! Saturday Your breakfast is pork chop leftovers and freshly wilted greens scrambled into some eggs, topped with leftover applesauce. You’ll either start your slow-cooker Pulled Pork Carnitas now, or wait and cook it in the oven mid-afternoon—your choice. At lunchtime, make your No-Fuss Salmon Cakes and Green Beans with Onions, Mushrooms, and Peppers, and reheat the rest of the butternut squash soup. Sometime during the day, make a batch of basic mayonnaise and use some of it to prepare your Avocado Mayo for dinner. Start your sweet potatoes roasting an hour before dinnertime, and pull them out when the carnitas are done. Saturday night, you can either make your Sunshine Sauce, or take the night off. Sunday Your Sunday breakfast is fun and easy—plantains add a sweet and festive side to your carnitas and eggs. (Look for them in your local Mexican market. Buy them very ripe and soft, not green. Slice them in ¼-inch rounds, melt some ghee in a skillet, and fry them on medium heat in batches, letting them brown on one side before flipping them once.) Lunch is leftover salmon cakes, but first, prepare your Cold Thai Salad and (if you skipped it last night) Sunshine Sauce. (Note: if you can’t find sunflower seed butter, prep our Asian Vinaigrette or the Cilantro-Lime Mayo instead). Dinner is “brinner” (breakfast for dinner), taking our Spinach Frittata recipe and adding your own variations. If you can’t find compliant chicken sausage, substitute a half-portion of cooked Perfect Ground Meat, or prepare a double-batch of our Perfect Sausage, use two patties in your frittata, and save the rest for Monday’s breakfast, lunch, or dinner. You’ll also make a Cauliflower Mash—we’d recommend doubling the recipe. (We see a delicious breakfast of frittata and cauliflower mash in your Monday future.) Congratulations! You made it through your first week of the Whole30 eating a wide variety of nutrient-dense foods, cooking simple but delicious meals, and not feeling chained to your cutting boards or dishwasher. We’re confident you can take it from here. Now let’s get to the recipes! Download our shopping list template at to make shopping for this 7-day meal plan easier. EGGS EGGS ARE ONE OF THE MOST VERSATILE AND COSTEFFECTIVE PROTEIN SOURCES ON THE WHOLE30, which can be a really good thing for your budget, but a not-so-good thing for your taste buds. It’s easy to get burned out on eggs for breakfast, so maybe it’s time we redefine “breakfast.” What do you think of when the word “breakfast” comes to mind? Typically, foods like cereal, muffins, bagels, and eggs. This can be a real problem on the Whole30, since three of those four traditional breakfast foods are off-limits on the program. (Make that four out of four for people with a specific sensitivity or allergy to eggs.) So let’s start thinking of breakfast in different terms, and change the name to plain old “Meal 1.” That brings about an entirely new perspective, doesn’t it? It’s no longer a traditional meal consumed in the morning—now it’s just another meal in your three-meals-a-day template. Isn’t that freeing? We’ve given you some really versatile egg dishes in this book, both in Whole30 Cooking Fundamentals (starting here) and in the recipes to come. These pages showcase a variety of cooking techniques to produce eggs five different ways (hard-boiled, scrambled, fried, poached, and frittata-fied), a proven way to stave off egg boredom. But now, let’s address the question we know you’ll have at some point during your Whole30: “Do you have any egg-free breakfast ideas?” The answer is yes, we do. Thousands. Anything you could possibly eat on the Whole30 is just as good for Meal 1 as it is for Meal 3. Any recipe in this book, for instance. But some people can’t imagine eating a dry-rubbed steak or short ribs first thing in the morning. Those people are lacking imagination, and that makes us sad. So let’s talk about what you could eat for breakfast if you’re not eating eggs. First, think of poultry. Chicken and turkey are easy to prepare, cook, or reheat, which makes it practical to prepare at 6 a.m. before you’re fully caffeinated. Any one of our poultry recipes (starting here) would be fantastic as an alternative to eggs in the morning—in fact, Melissa’s Chicken Hash was invented for that specific purpose. Salmon is another obvious choice—most of you have eaten smoked salmon for breakfast in the past, even if it was draped across a bagel and smeared with cream cheese. You can roast it, poach it, or buy it smoked add it into our hearty Greek Salad. Wait, salad? Yes! Don’t overlook an early-morning salad. They’re light, delicious, and make you feel like you started your day off with extra nutrition from those leafy greens. Channel your inner Scandinavia and enjoy some cold cuts (like salami, roast beef, or prosciutto), pickled vegetables, and a fresh garden salad first thing in the morning, or top your favorite salad fixings with grilled chicken, salmon, or even ground beef. Prep your ingredients and cook your protein the night before, and you’ve got a hearty, satisfying Meal 1 in under five minutes. (Don’t tell us you don’t have five minutes to prep in the morning—it takes longer than that to toast a frozen waffle.) Here are some additional egg-free breakfast ideas from this book: Leftovers from last night—just eat the same meal all over again! Perfect Burger, topped with caramelized onions with a side of steamed spinach Perfect Oven-Baked Salmon, topped with compound butter, your favorite vegetable side, and fruit salad Protein Salad served over salad greens Sausage and Sweet Potato Home Fries (skip the fried eggs) Leftover Brisket with Butternut Squash Soup Stuffed Peppers Chicken Meatballs and Gazpacho Melissa’s Chicken Hash Harvest Chicken Salad Halibut with Citrus Ginger Glaze and Cauliflower Mash Poached Salmon with Cucumber Dill Sauce over fresh baby spinach Leftover Carnitas “stuffed” inside a baked sweet potato Leftover Pork Ribs with BBQ Sauce with sautéed peppers and onions Pork Chop and Applesauce with a side of Sweet Potato Soup Banger Sausage and Sweet Potato Mash (you won’t even notice the egg in the sausage patties, or just skip adding it altogether if you’re allergic) Of course, if you really want to, you can still put an egg on any of these dishes. In fact, we’ve determined you can actually put a fried egg on anything. Trust us. It’s science. One last thing, because we know you’re going to ask—yes, we want you to eat the whole egg. That’s because half the protein

and many of the vitamins, minerals, and phytonutrients are found in the yolk. And no, we’re not worried about your cholesterol levels. The Whole30 is designed to minimize systemic inflammation, which is a way bigger driver of high cholesterol than your diet—even if you’re regularly eating eggs and red meat. In fact, many doctors love our program because it offers a natural way to lower your “bad” cholesterol and triglycerides while boosting your “good” cholesterol. Plus, in addition to the protein and micronutrients, all the fat in an egg is found in the yolk. Ready for some more science? Fat is what makes food taste good. Really, this is all excellent news. Egg whites are so 1992. recipes kitchen sink scrambled eggs southwest scrambled eggs spinach frittata diner breakfast: eggs, sausage, and home fries seared salmon benedict kitchen sink scrambled eggs SERVES 2 PREP TIME: 10 minutes COOK TIME: 10 minutes TOTAL TIME: 20 minutes 2 tablespoon cooking fat ½ onion, finely chopped ½ bell pepper, any color, cut into strips 1 cup sliced button, cremini, or portabella mushrooms 1 cup chopped greens (kale, spinach, chard, or mustard greens) 6 large eggs, beaten 1 avocado, split lengthwise, pitted, peeled, and diced ¼ teaspoon salt ¼ teaspoon black pepper The whole point of the “kitchen sink” is to include any combination of cooked meat, seafood, vegetables, and fruit you like. (Yes, fruit! Eggs and fruit are a surprisingly delicious combination.) Use up stuff that’s about to go bad, finish up those leftover vegetables from dinner last night, or shop deliberately and create something new. Try sautéed peaches, spinach, and basil; smoked salmon, leeks, arugula, fennel, and dill; butternut squash, apples, and pecans; chicken sausage, roasted red peppers, and Kalamata olives; or roasted sweet potatoes, blueberries, and kale. HEAT a large skillet over medium-low heat. Add the cooking fat and swirl to coat the bottom of the pan. When the fat is hot, add the onion, bell pepper, and mushrooms and cook, stirring, until the onions are translucent, 4 to 5 minutes. STIR in the greens and cook until they begin to wilt (the time will vary depending on the type of green). Add the eggs and cook, stirring frequently and scraping the bottom and sides of the pan to prevent sticking, until the eggs are scrambled, fluffy, and still look wet but not runny, 5 to 7 minutes. REMOVE the pan from the heat, top with the diced avocado, season with the salt and pepper, and serve. ✪SCRAMBLES are less pressure than omelets and frittatas, as you don’t have to try to hold them together. Remember to whisk or beat the eggs until they are completely blended, stir often while cooking, and don’t be tempted to rush the process by cooking eggs over high heat, or you’ll risk turning your scramble into rubber. southwest scrambled eggs SERVES 2 PREP TIME: 15 minutes COOK TIME: 5 to 7 minutes TOTAL TIME: 20 to 22 minutes 1 avocado, split lengthwise, pitted, and peeled 2 tablespoons cooking fat 6 large eggs, beaten 1 teaspoon salt ½ teaspoon black pepper 1 cup Salsa Crunched for time? Make your salsa up to two days ahead of time, or buy salsa from your grocery or health food store. Just read the label carefully—many salsas add sugar. (We have no idea why.) These eggs would also be delicious with a side of Guacamole instead of the avocado. SET the avocado halves flat side down on a cutting board and cut into thin slices. HEAT the cooking fat in a large skillet over medium heat. In a mixing bowl, whisk the eggs with the salt and pepper. When the oil is hot, add the eggs and cook, stirring and scraping the bottom and sides of the pan to prevent burning, until the eggs are scrambled, fluffy, and still look wet but not runny, 5 to 7 minutes. DIVIDE the eggs between 2 plates, top with the avocado, and spoon the salsa evenly over both portions. MAKE IT A MEAL: Serve with steamed spinach and pan-fried plantains; or last night’s leftover veggies and a side of berries. ✪PREPPING AVOCADOS To easily remove an avocado pit, halve the avocado by carefully running a knife lengthwise along the seed, then quickly (and cautiously) tap a knife into the pit. Once it sticks, twist the knife slightly until the pit loosens from the avocado flesh and pull it out. Use a large spoon to separate the avocado from the

spinach frittata SERVES 2 PREP TIME: 10 minutes COOK TIME: 10 to 15 minutes TOTAL TIME: 20 to 25 minutes 6 large eggs, beaten ¼ teaspoon salt ¼ teaspoon black pepper 2 tablespoons cooking fat ½ onion, diced 1 cup diced seeded tomato (plus a few slices for topping the frittata) 1 bag (about 9 ounces) baby spinach, roughly chopped Grated zest and juice of ¼ lemon Mix and match vegetables and meat to vary the flavors of your frittatas. Try making it Mexican (spiced cooked ground beef, thinly sliced jalapeños, diced tomato, and cilantro), Italian (cooked sausage, red peppers, onions, and basil), Greek (cooked chicken, sun-dried tomatoes, black olives, and artichoke hearts), or use any leftover meat and vegetables you happen to have in your fridge for a kitchen sink frittata. SET the oven to broil (or preheat to 500°F). IN a mixing bowl, whisk the eggs with the salt and pepper. HEAT a large oven-safe skillet over medium heat. Add the cooking fat to the pan and swirl to coat the bottom. When the fat is hot, add the onion and tomato and cook, stirring, until softened, 2 to 3 minutes. Add the spinach and let it wilt for 30 seconds. Add the eggs and fold them into the vegetables with a rubber spatula. Cook, without stirring to let the eggs set on the bottom and sides of the pan, until the eggs are firm and still appear wet, 3 to 4 minutes. Lay a few tomato slices on top. Drizzle the lemon juice and sprinkle the lemon zest over the top. TRANSFER the pan with the eggs to the oven and broil 4 to 6 inches from the heat (or bake in the preheated oven) for 3 to 5 minutes, until the top is golden brown. Cut into slices and serve hot out of the pan. ✪COOKING VARIATIONS If you don’t have an oven-safe skillet, you can cook the frittata in a regular pan on the stovetop, then transfer the frittata to a Pyrex dish to broil. Preheat the oven to 350°F, and grease the bottom and sides of your baking dish with coconut oil or ghee. Cook the vegetables in a large frying pan on the stovetop as directed. Then, add the cooked vegetables to the bowl with the eggs, and transfer the mixture to the baking dish. Bake for 25 to 30 minutes, until the frittata is set in the center and slightly golden on top. Drizzle the lemon juice and sprinkle the zest over the top just before serving. Your frittata will reheat beautifully the next day. Or enjoy it cold! A slice is a really easy and delicious on-the-go breakfast or lunch. diner breakfast: eggs, sausage, and home fries SERVES 2 PREP TIME: 5 to 10 minutes COOK TIME: 15 to 20 minutes TOTAL TIME: 20 to 30 minutes 3 tablespoons cooking fat ¼ cup finely diced white onion ½ pound ground meat (pork, chicken, turkey) ¼ teaspoon dried sage ¼ teaspoon salt ⅛ teaspoon black pepper ⅛ teaspoon garlic powder 1 sweet potato, peeled and cut into large dice ½ bell pepper, (any color), seeded, ribs removed, and diced 4 large eggs, cracked into a bowl This all-in-one breakfast would be delicious with some Hollandaise, Ranch Dressing, Chimichurri, or Buffalo Sauce drizzled over the top. PREHEAT the oven to 350°F. Line a baking sheet with parchment paper. TO make the sausage, heat 1 tablespoon of the cooking fat in a large heavy skillet over medium-high heat. When the fat is hot, add the onion and cook, stirring, for until softened, about 2 minutes. TRANSFER the onion to a mixing bowl and add the ground meat, sage, salt, pepper, and garlic powder. Form the mixture into 4 equal patties and set the sausage aside. TO make the home fries, return the same skillet to the stove and heat over medium-high heat. Melt 1 tablespoon of the cooking fat and swirl to coat the bottom of the pan. When the fat is hot, add the sweet potato and cook, stirring occasionally so all sides make contact with the hot pan, for 4 minutes. Add the bell pepper and cook, stirring, until softened, 2 to 3 minutes. Spread the home fries mixture evenly onto the prepared baking sheet. Bake for 5 minutes. MEANWHILE, to cook the sausage, return the same skillet to the stove and heat over medium heat. Add the sausage patties and cook until browned, about 2 minutes on each side. ADD the sausage to the home fries on the baking sheet. Return to the oven and bake for 5 to 7 minutes, until the sausage is no longer pink in the middle and the home fries are fork-tender. MEANWHILE, to cook the eggs, add the remaining 1 tablespoon cooking fat to the same skillet and melt over medium heat. Slide all 4 eggs gently into the pan and let them cook slowly, yolk-side up, until the yolks are cooked but still bright in color, 5 to 8 minutes. ARRANGE the sausage patties and home fries on 2 plates. With a spatula, carefully remove the eggs from the pan and either lay them over the home fries or place on the side. ✪CRACKING EGGS Having trouble cracking your eggs without breaking the yolk? The key is a brief, sharp tap (not a hard rap) on a sharp surface. The side of your pan or mixing bowl might be too blunt to do the trick, so try a sharp tap with a butter knife, or use a pan or bowl with a more defined edge. And if the yolks do break, no big deal! Just drop them into the pan as-is, and let the yolk cook without mixing or stirring for that fried egg taste. seared salmon benedict SERVES 2 PREP TIME: 15 minutes COOK TIME: 10 minutes TOTAL TIME: 25 minutes 2 salmon fillets (5 ounces each), skin removed 1 teaspoon salt ½ teaspoon black pepper 3 tablespoons cooking fat 2 large eggs, poached ½ cup Hollandaise 1 pinch cayenne pepper It’s important that the fat be very hot to properly sear fish. To test, toss in a few grains of sea salt, or a small piece of your ingredients (like a bit of garlic or a small square of onion). If it sizzles, your pan is ready! You can also stick the end of a chopstick or a wooden spoon into the oil. If bubbles form around the wood, you’ve reached the right temperature. PREHEAT the oven to 350°F. SEASON both sides of salmon evenly with the salt and pepper. In a large oven-safe skillet, heat the cooking fat over mediumhigh heat, swirling to coat the bottom of the pan. When the fat is hot, add the salmon fillets skinned-side down. Sear the salmon until you see the edges start to pull away from the pan, 3 to 4 minutes. Slide a metal spatula under each fillet and turn. (If they are ready, they will come off with little effort, so don’t rush this step! If the fillets don’t readily release, allow another minute before turning them over.) TRANSFER the pan to the oven and bake for 5 to 7 minutes, until white “curd” protein starts to show on the sides of the salmon. Check often, as thinner salmon will cook faster. Transfer the cooked salmon to a plate. PLACE the poached eggs over the salmon fillets and drizzle evenly with the hollandaise. Top with a dash or two of cayenne pepper and black pepper. ✪SKINNING SALMON To remove the skin from salmon, place the fillet skin-side down on a flat surface. Pressing gently on the top of the fillet to hold it in place, slide a sharp knife between the skin and the flesh closest to your body. While holding on to the flap of skin you just created, slide the knife away from you, separating the skin from the flesh. Discard the skin. Most fish markets and health food stores will skin your fish for you, so feel free to ask your fishmonger for this service before he wraps up your purchase. RED MEAT WE’RE TELLING YOU UP FRONT, some of our beef recipes involve marinating your meat for up to eight hours. Why the warning? A few reasons—which apply to every recipe in the book that requires a marinade, brine, or rub. First, you’ll be tempted to skip this step. Please don’t. If you do, you’ll be missing out on (a) infusing your meat with a glorious array of flavors, (b) transforming tougher cuts to tender, meltin-your-mouth goodness, and (c) feeling like an accomplished adult who does grown-up things like returning library books on time and marinating steak. Second, discovering this can be maddening when you’re flipping through a cookbook an hour before dinner. “This looks delicious . . . I have all these ingredients . . . Oh, come on! I have to marinate this?! I’m hungry now.” Don’t be mad. Remember, you want to do this additional step with some of these recipes—but if your meat needs a few hours of soak time, you can’t leave your preparations until the last minute. Plus, it’s really not that hard to work this into your busy schedule. If we were you, here’s how we’d do it: In your Sunday meal planning session, you decide to make the Steak Salad for dinner on Monday. But wait—this dish requires a marinated steak, so you’re already thinking ahead! Sunday night after dinner, you take fifteen minutes to make the Cilantro-Lime Mayo and prepare your marinade, and toss them in the fridge in preparation for the next day. Come Monday morning, you take two minutes to transfer

your steaks and the marinade to a gallon-size resealable plastic bag, squeeze out the air, and put it back in the fridge. You spend the next eight hours working hard at the office while your steak is working hard getting tender and flavorful. (Don’t worry if there’s more than eight hours between when you leave the house and when you return—an hour or two either way doesn’t matter with red meat.) Now Monday night when you return home, all you have to do is chop a few veggies, cook the steak, and dress the salad— dinner in under 20 minutes. See, wasn’t that easy? If you really wanted to plan ahead, you could even reserve a small amount of the marinade in a separate container when you make it, drizzling the fresh stuff over your cooked meat just before serving to add even more flavor. (Please don’t reuse your marinade after it’s been in contact with raw meat. Ew.) We’re careful to note long cooking times (like the Braised Beef Brisket) or marinate times in each recipe, so if you just pay attention during your meal planning sessions, you’ll never have to get mad at your cookbook—or eat tough, dry, flavorless meat —ever again. recipes braised beef brisket grilled steak with garlic-shallot puree and avocado chimichurri beef kabobs steak salad with cilantro-lime mayo stuffed peppers braised beef brisket SERVES 2 PREP TIME: 15 minutes COOK TIME: 4 hours TOTAL TIME: 4 hours 15 minutes 1 tablespoon salt 1 teaspoon black pepper 1½ pounds beef brisket, trimmed 3 tablespoons cooking fat ½ medium onion, peeled and quartered 4 cloves garlic, peeled 2 sprigs fresh thyme 5 cups Beef Bone Broth or water You could skip the first step, but we don’t recommend it: Browning the brisket creates a crust-like texture on the outside and a deep, rich flavor inside. Trust us, it’s worth the extra effort (and if you use the same pan for stovetop and oven, it doesn’t create any more dishes to wash). PREHEAT the oven to 350°F. MIX the salt and pepper in a small bowl and use to season the brisket evenly on both sides. IN a Dutch oven or deep flameproof roasting pan, melt the cooking fat over medium-high heat, coating the bottom of the pan. When the fat is hot, add the brisket and sear until golden brown, about 2 minutes on each side. Remove the brisket from the pan. REDUCE the heat to medium under the same pan and add the onion. Cook, scraping the bottom of the pot with a wooden spoon to prevent burning, until the onion is softened, 2 to 3 minutes. Add the garlic and cook until aromatic, about 1 minute. Add the thyme, broth or water, and brisket, increase the heat to medium-high, and bring to a boil. COVER the pot, transfer to the oven, and bake, turning the meat after each hour, for 3½ to 4 hours, until the brisket is fork tender. TRANSFER the brisket to a bowl and shred or slice thin, discarding the excess fat. Discard the thyme stems. LADLE the cooking liquid, onions, and garlic from the pan into a food processor or blender. Blend the sauce completely. Place the pan back on the stovetop, return the sauce to the pan, and bring to a simmer over medium-high heat. Simmer until the sauce coats the back of a wooden spoon, about 5 minutes. SERVE the brisket warm with the sauce. MAKE IT A MEAL: Make this an easy dinner by adding 2 quartered peeled sweet potatoes, 1 diced peeled large butternut squash, and/or 4 to 6 roughly chopped carrots to the pan and cooking with the brisket. ✪FOR THE SLOW COOKER This is the perfect dish to prep in the morning—you’ll have dinner waiting for you as soon as you walk in the door from work. Add all ingredients to the slow cooker, covering with broth or water just to the top of the meat (it should not require the full 5 cups). Cover and cook over low heat for 8 to 9 hours. If you have the time, follow the recipe instructions and brown the brisket on the stovetop first for extra flavor. grilled steak with garlic-shallot puree and avocado SERVES 2 PREP TIME: 15 minutes COOK TIME: 25 minutes TOTAL TIME: 40 minutes 2 steaks (5 ounces each) for grilling (sirloin, strip, rib eye, tenderloin) 1 teaspoon salt 1 teaspoon black pepper 2 cloves garlic, peeled 1 shallot, peeled 2 tablespoons extra-virgin olive oil 1 avocado, split lengthwise, pitted, and peeled Roasting the shallot and garlic imparts a rich, deep flavor, but you could cut about 20 minutes off your cooking time by sautéing instead of roasting: First mince the shallot and garlic. Heat a large skillet over medium-high heat. Add 1 tablespoon cooking fat and swirl to coat the bottom of the pan. Add the shallot and cook until translucent (2 to 3 minutes), then add the garlic and cook until aromatic (about 1 minute). Puree in the blender as directed. REMOVE the steaks from the refrigerator 30 minutes before cooking. Preheat a grill to high heat (500°F) and the oven to 350°F. Line a baking sheet with foil. MIX the salt and pepper in a small bowl and use two-thirds of the mixture to season the steaks. TOSS the garlic and shallot in 1 tablespoon of the olive oil and arrange on the prepared baking sheet. Season evenly with the remaining salt and pepper. Roast in the oven for 25 minutes, until the cloves are soft throughout. Transfer the garlic and shallots to a food processor, add the remaining 1 tablespoon olive oil, and puree. Transfer the puree to a dish, cover with foil to keep warm, and set aside. LAY the steaks on the hot grill and sear for 2 to 3 minutes. The steaks should pull off easily when they are seared. Turn the steaks over and sear the other side—the second side doesn’t take as long, 1 to 2 minutes, or to desired doneness (see chart). Let the steaks rest for 5 to 10 minutes. MEANWHILE, sear the avocado halves pitted side down on the grill until lightly browned, 3 to 4 minutes. ARRANGE the avocado and steaks on plates and top the steaks with the warm garlic and shallot puree. MAKE IT A MEAL: This flavorful steak goes great with the Roasted Beet, Orange, and Avocado Salad or Green Beans with Sautéed Onion, Mushrooms, and Peppers. ✪GRILLING STEAK Grilling room-temperature steak keeps the outside from overcooking while waiting for the cold inside to reach the right temperature. And don’t just tuck right into that gorgeous steak when you pull it off the grill—let it rest! If you cut into your steak fresh off the grill (or out of the pan), all those juices (and flavor) will spill out onto your plate, making your meat both drier and less tasty. Letting it rest allows the steak to cool slightly, causing the muscle fibers to relax and retain all those delicious juices in the meat. chimichurri beef kabobs SERVES 2 PREP TIME: 20 minutes MARINATE TIME: 1 to 8 hours COOK TIME: 15 minutes TOTAL TIME: 35 minutes plus marinating 1 pound lean steak (sirloin, strip, flank), cut into 1-inch dice 1½ cups Chimichurri 1 red, yellow, or orange bell pepper, seeded, ribs removed, and cut into 1½-inch squares 1 onion, cut into 6 wedges 1 zucchini, cut into 1½-inch-thick rounds If you don’t have a grill, you have two other options for the kabobs. First, buy a grill plate for your stove and follow the same directions—it’s just like a barbecue, minus the mosquitoes. Or, you can broil, and then bake the skewers: Preheat the oven to Broil (or 500°F) and place the skewers on a foil-lined baking sheet. Broil the kabobs for 3 minutes, then flip the skewers and broil for another 3 minutes. Reduce the oven temperature to 350°F and brush the skewers with the remaining chimichurri. Bake to desired doneness, 12 to 15 minutes. IF using wooden skewers, soak them in water for 30 minutes to 1 hour to prevent them from burning. PLACE the steak in a resealable plastic bag or nonreactive bowl with a lid. Cover the steak with enough chimichurri (about 1 cup) to coat thoroughly. Seal the bag or cover the bowl and marinate the steak in the refrigerator for 1 to 8 hours; more is better, especially for tougher cuts. (Feel free to leave your steak marinating overnight.) REMOVE the steak from the refrigerator 30 minutes before cooking. Preheat the grill to high heat (500°F). REMOVE the steak from the marinade; discard the marinade. Prepare the kabobs by threading the steak, bell pepper, onion, and zucchini onto soaked wooden skewers or metal skewers, alternating meat and vegetables. You should be able to make about 6 skewers. GRILL the kabobs directly over high heat for 2 minutes on each side. Reduce the heat to medium (or move the kabobs to indirect heat). Grill to desired doneness, 12 to 15 minutes, and serve with the remaining chimichuri. (The easiest way to check is to remove one of the kebabs from the heat and cut into the meat, checking for color.) MAKE IT A MEAL: This summertime BBQ favorite goes great with Watermelon Salad and the Green Cabbage Slaw. ✪MARINATING Don’t marinate in a bowl made of copper, cast iron, aluminum, or easily stained plastic. When you add high-acid foods like citrus juice or tomato sauce to these kinds of bowls, they can react with the metal and impart a metallic taste to your foods. Instead, use a nonreactive bowl like glass or stainless steel. Always marinate in the fridge to avoid bacteria growth, and make sure to discard any remaining marinade, since it’s been in contact with raw meat. steak salad with cilantro-lime mayo SERVES 2 PREP TIME: 20 minutes MARINATE TIME: 1 to 8 hours COOK TIME: 20 minutes TOTAL TIME: 40 minutes plus marinating ½ cup extra-virgin olive oil 4 limes, juiced ¼ cup finely diced onion 2 cloves garlic, minced 2 tablespoons roughly chopped fresh cilantro 1 teaspoon mustard powder 1 pound beef (flank steak, sirloin, or strip steak) 4 cups salad greens 1 avocado, split lengthwise, pitted, peeled, and cut into large dice ½ cup halved cherry tomatoes 1 red, yellow, or orange bell pepper, seeded, ribs removed, and cut into large dice ½ cup Cilantro-Lime Mayo You can easily swap out the steak for chicken, shrimp, salmon, or cod. Chicken can marinate for the same amount of time, but seafood should only “soak” for 20 minutes—any longer and the acid from the lime juice will start to turn the fish to mush. For a vegetarian version, use hard-boiled eggs in place of meat. TO make the marinade, in a food processor, combine the olive oil, lime juice, onion, garlic, cilantro, and mustard powder and blend on low speed. Place the beef in a resealable plastic bag or a nonreactive bowl with a lid and add the marinade. Seal the bag or cover the bowl and marinate in the refrigerator for 1 to 8 hours; more is better, especially for tougher cuts of meat. (Feel free to leave your steak marinating overnight, or start your dinner prep in the morning before work.) REMOVE the steak from the refrigerator 30 minutes before cooking. Preheat the oven to 350°F. Heat a grill to high heat (500°F) or heat a heavy skillet over high heat on the stovetop. Line a baking sheet with foil. REMOVE the beef from the marinade; discard the marinade. On the grill or in the skillet on the stovetop, sear the beef over high heat until a light crust is formed, 2 to 3 minutes each side. Transfer the beef to the prepared baking sheet. Roast the beef in the oven for 8 to 15 minutes (depending on thickness) to desired doneness. (See chart for temperature guidelines.) Let the steak rest for 5 to 10 minutes, then thinly slice. WHILE the beef rests, toss the salad greens with the avocado, tomato, and bell pepper in a large bowl, then divide between 2 plates. PLACE slices of steak on top of the greens. Add 1 tablespoon water (or more) to the cilantro-lime mayo and mix thoroughly, until it’s the consistency of salad dressing. Drizzle the dressing over the steak and salad and serve. ✪SALAD GREENS You may want to choose a heartier green for this dish to stand up to the warm steak and bold dressing. Try romaine, endive, or arugula, or make a bed of baby spinach or ribbon-cut kale in colder months. If you’re serving your leftovers cold, a butter head lettuce variety (butter, Boston, or Bibb) would be delicious. stuffed peppers SERVES 2 PREP TIME: 20 minutes COOKING TIME: 30 minutes TOTAL TIME: 50 minutes 4 red, yellow, or orange bell peppers (preferably round in shape) 3 tablespoons cooking fat ¼ cup finely chopped onion 2 cloves garlic, minced (or 1 teaspoon garlic powder) 4 kale leaves, stems removed, leaves finely chopped 1 pound ground meat (beef, lamb, bison) 2 tablespoons tomato paste ¼ teaspoon cumin ¼ teaspoon chili powder ½ teaspoon salt ¼ teaspoon black pepper 1 cup finely chopped peeled winter squash (butternut, acorn, etc.) This dish just begs you to use up all of the leftover vegetables you have in your fridge. Add some chopped mushrooms, spinach, cauliflower, or broccoli in place of or in addition to the kale. The more vegetables you add to the mix, the more peppers you’ll need to hold all that stuffing, so buy one or two extra just in case—or enjoy any filling that doesn’t fit in the peppers on top of a salad or in a bowl drizzled with some Pesto or Ranch Dressing for lunch the next day. PREHEAT the oven to 350°F. Line a deep baking dish with parchment paper. WITH a paring knife, slice around the top of each bell pepper and gently pull up on the stem. Discard the seeded core. Place the peppers in the prepared dish. Bake for 10 minutes, until softened. Set aside. MEANWHILE, melt the cooking fat in a large skillet over medium heat and swirl to coat the bottom. When the fat is hot, add the onion and cook, stirring with a wooden spoon, until translucent, 2 to 3 minutes. Add the garlic and continue to cook until aromatic, about 1 minute. Add the kale and cook for 1 minute, stirring. Add the ground meat and cook, breaking up the meat with a spatula or wooden spoon and stirring it into the vegetables, for 2 to 3 minutes. Stir in the tomato paste, cumin, chili powder, salt, and pepper. Cook until the meat is mostly browned, 7 to 9 minutes. Stir in the squash and cook until the squash is slightly softened, 2 to 3 minutes. DIVIDE the meat and squash mixture evenly among the softened bell peppers. Return to the oven and bake for 10 minutes, until the peppers look wrinkly and the beef is slightly browned on top. ✪STABILIZING PEPPERS If your peppers won’t stay upright in the pan, gently slice across the bottom to create a flat surface. Only skim the bottom of the pepper with your knife, however—you don’t want to cut too much away and create a hole for the meat and juices to leak through. POULTRY LET’S PLAY A GAME: we’ll say the word “chicken” and you ’ll say the first word that comes into your head. Ready? Chicken. Did you just say “dry,” “boring,” “rubbery,” or “meh”? Yeah, that’s what we thought. Chicken (and turkey, and poultry in general) gets kind of a bum rap as being the vanilla of the meat world, and you’re probably not super excited about the idea of eating even more chicken. But we’ve got one piece of advice that is going to change your chicken-views forever. Ready for it? Stop overcooking your birds. Seriously, people. You think you don’t like chicken, but the truth is, you’re just cooking it to death, which leaves it dry, rubbery, and flavorless. We know you’re worried about undercooked meat, and we’re not suggesting anyone eat their chicken rare. But there are a few things you can do to ensure your chicken is properly cooked and juicy, tender, and flavorful. First, you must pound. Buy a meat tenderizer and pound your chicken breasts so they’re uniform in thickness. This prevents the thinner ends from drying out while you’re waiting for the thicker part to cook through. This step takes approximately 60 seconds, and is actually an effective stressreliever. Next, get a good sear. We describe this technique in several recipes, but the idea is simple. Get your pan and cooking oil hot, place the chicken breast in the pan, and leave it alone for a few minutes. Don’t poke it, stir it, or move it. Just let it sit, allowing the outside to crust up to a nice golden brown. (This takes 3 to 4 minutes.) You’ll know it’s done when it lifts easily from the pan, and doesn’t stick. Optionally, you can flip it and sear the other side too, or just continue on with your cooking technique. This traps the juices inside the chicken (where they belong), instead of letting them escape into the pan. Finally, don’t guess using visual cues—use a meat thermometer to tell you when your chicken is done. According to the experts, a chicken is properly (safely) cooked when it reaches 165°F. But remember, meat keeps cooking even after you pull it off the heat. If you wait until your bird is 165°F (or 170°F, for good measure) before you remove it from the pan, it’ll keep cooking on your plate, leaving you with dry, tough chicken. Stick your thermometer in the thickest part of the bird, without touching any bones. If you’re making boneless chicken breasts (pounded evenly, right?) you’ll have to get creative and stick the thermometer in sideways. Keep an eye on the temperature as you approach the recommended cooking times, and pull your bird off the heat when it’s 160°F. Let it “rest” (sit on the kitchen counter on a dish or serving tray) for 5 minutes, or until the thermometer reads 165°F. Perfection! A delicious, evenly cooked, juicy, tender, flavorful bird. Now you like chicken. BONUS TIP: Marinating or brining your bird before cooking it can impart even more delicious flavor. We’ve given you some marinades in the Dressings and Sauces section, but here’s a simple brining technique you can employ on any kind of poultry, whether it’s the whole bird, breast, or thigh: Mix ¼ cup of salt into 4 cups of lukewarm water until the salt is fully dissolved, then place in a plastic resealable bag or bowl with your poultry. (Make sure the poultry is fully covered— double the brine if necessary.) Place in the fridge for 30 minutes to 1 hour. Remove the chicken from the brine, rinse it, then pat it dry. Proceed to the Perfect Seared Chicken Breast recipe and prepare to have your socks knocked off. You can even mix various herbs and spices (like minced garlic or ginger, sprigs of rosemary, thyme, sage, slices of citrus, or bay leaves) into your brine to impart even more flavor. Now you love chicken. Happy day. recipes chicken meatballs melissa’s chicken hash grilled coconut-curry chicken harvest grilled chicken salad thai cucumber cups chicken meatballs SERVES 2 PREP TIME: 20 minutes COOK TIME: 15 minutes TOTAL TIME: 35 minutes 1 pound ground chicken thigh 1 large egg, beaten

¼ onion, finely chopped 2 cloves garlic, minced 2 teaspoons minced fresh oregano, (or 1 teaspoon dried oregano) 1 teaspoon salt ½ teaspoon black pepper 2 tablespoons cooking fat, plus more if needed While it’s not necessary, if you stock grain-free flours in your pantry, you could add ¼ cup of almond flour or 2 tablespoons of coconut flour to your meat mixture to make your meatballs more dense in texture. Change the flavor of this dish by swapping out the oregano for fresh rosemary, sage, or thyme. Or add 2 tablespoons of your favorite hot sauce to the mixture and serve with our Ranch Dressing. These also reheat like a dream, so double the batch and enjoy for a few extra meals. PREHEAT the oven to 350°F. Line a baking sheet with parchment paper. THOROUGHLY mix the chicken, egg, onion, garlic, oregano, salt, and pepper in a large bowl. Roll into 15 to 20 meatballs, each about the size of a golf ball. MELT the cooking fat in a large skillet over medium-high heat. When the fat is hot, add the meatballs (depending on the size of your pan, you may have to do this in batches). Cook for about 30 seconds per side, turning to prevent burning, until browned all over, about 5 minutes. Reduce the heat and add more cooking fat if the pan begins to smoke. TRANSFER the meatballs to the prepared baking sheet. Transfer to the oven to finish cooking for 8 to 10 minutes, until the internal temperature reaches 160°F. Let the meatballs rest for 5 minutes and serve. MAKE IT A MEAL: Pair these meatballs with Roasted Red Pepper Sauce, Tomato Sauce, or Pesto, and serve over Roasted Spaghetti Squash or on top of our Ratatouille. ✪VEGETABLE “SPAGHETTI” Meatballs are just begging to be placed over a pile of noodles. Did you know you can make “noodles” out of many vegetables if you have the right tools? A julienne peeler is great for softer vegetables like cucumber or zucchini (see our Romesco Garlic Shrimp with Zucchini), but it can be a little timeconsuming to prepare large batches. A spiral slicer can turn nearly anything—potatoes, carrots, parsnips, even apples—into thin, spaghetti-like strings, and the process is so fun your kids (or partner) will actually want to participate. Just whip up a batch of your favorite “noodles,” leave raw or steam until they’re al dente (check often by tasting, as you don’t want soggy noodles), and serve. melissa’s chicken hash SERVES 2 PREP TIME: 15 minutes COOK TIME: 5 to 10 minutes TOTAL TIME: 20 to 25 minutes 2 tablespoons cooking fat 1 pound boneless, skinless chicken thighs, cut into 1-inch dice ½ teaspoon salt ½ teaspoon black pepper ¼ cup chopped walnuts 1 sweet potato, peeled and grated 1 Granny Smith apple, cored, peeled, and diced ½ teaspoon red pepper flakes ¼ cup apple cider 2 generous handfuls arugula or baby spinach Melissa Hartwig created this recipe out of egg-boredom one morning, and found that chicken and apple is a surprisingly delicious combination. One night over dinner, she shared her favorite egg-free breakfast idea with Chef Richard, who envisioned adding texture and punch in the form of walnuts and apple cider vinegar. Now, it’s one of Pre-Made Paleo’s best-selling meals (see Resources for details), and remains one of Melissa’s favorite no-egg breakfasts. IN a large skillet, heat the cooking fat over medium-high heat, swirling to coat the bottom of the pan. When the fat is hot, add the chicken, being sure not to crowd the pieces. Season the chicken with the salt and pepper. Cook until browned, 2 to 3 minutes. Turn the chicken to brown the other sides, add the walnuts, and cook until the chicken is browned and the walnuts are toasted, 2 to 3 minutes. (Shake the pan occasionally so the walnuts don’t burn.) Add the sweet potato, apple, and red pepper flakes and cook, stirring often, until the chicken is fully cooked, 3 to 4 minutes. ADD the apple cider and mix all the ingredients together, scraping the bottom of the pan with a wooden spoon to bring up any tasty bits. Add the arugula and cook for another 30 seconds, gently stirring to the wilt leaves. Serve immediately. ✪LEFTOVERS You can also spiral slice your sweet potato instead of grating it to save some time. Use your spiral slicer to create thin noodles, then chop them into 1-inch pieces and cook as directed. This dish is just as delicious eaten cold, like a fancy chicken salad. Spoon leftovers on a bed of fresh greens, drizzle with a little olive oil and apple cider vinegar, and garnish with some diced avocado. grilled coconut-curry chicken SERVES 2 PREP TIME: 15 minutes COOK TIME: 15 minutes TOTAL TIME: 30 minutes 3 tablespoons cooking fat ½ onion, finely diced 2 cloves garlic, minced 1 tablespoon yellow curry powder 1 cup canned crushed tomatoes ½ cup coconut cream 1 teaspoon salt ½ teaspoon black pepper 1½ pounds bone-in, skin-on, split chicken breasts (2 pieces) 1 lime, quartered Don’t pour all the curry sauce over the chicken; once the mixture has come into contact with the raw meat, you have to throw it out. Instead, place your chicken in a shallow bowl, and pour a little of the sauce over the chicken. Brush or rub it evenly over the meat, then flip and repeat on the other side. Save the extra sauce to drizzle over the top of this dish before serving, or use it to top tomorrow night’s chicken, shrimp, or vegetables. TO make the curry sauce, melt the cooking fat in a saucepan over medium heat and swirl to coat the bottom of the pan. When the fat is hot, add the onion and cook, stirring, until translucent, 2 to 3 minutes. Add the garlic and stir until it becomes aromatic, about 30 seconds. Add the curry powder and stir for 15 to 20 seconds, taking care that the garlic and curry powder don’t burn. Add the tomatoes and simmer until thickened, about 5 minutes. Transfer the contents of the pan to a food processor or blender and puree until smooth. Pour into a mixing bowl and let cool. Mix in the coconut cream, salt, and pepper. PLACE the chicken in a shallow bowl. Pour some of the sauce over the chicken and brush it on each side. PREHEAT a grill to high heat (500°F). REMOVE the chicken from the curry sauce and discard the extra sauce. Add the chicken, breast-side down, to the grill and sear until golden brown, about 2 minutes. (When the meat is properly seared it will pull off the grates very easily, so don’t rush this step.) Turn the chicken over so the bone side is down and place over indirect heat. Cover with the grill lid and continue to cook until the internal temperature of the chicken is 160°F, or the breast meat springs back when pressed with a finger. This will take 10 to 15 minutes, depending on thickness. LET the chicken rest for 5 minutes. Serve with a squeeze of lime juice and the reserved curry sauce. MAKE IT A MEAL: This recipe goes great with Cauliflower Rice and Sautéed Kale with Almonds, or grilled peppers, onions, and pineapple (see Perfect Grilled Vegetables). ✪BAKED COCONUT-CURRY CHICKEN If you don’t have a grill, you can bake the chicken in the oven. Turn the oven to Broil (or 500°F), and place the raw chicken in a baking dish. Sear the chicken in the oven for 5 minutes. Reduce the oven temperature to 350°F. Brush the chicken with the curry sauce and finish cooking in the oven for 10 to 15 minutes (depending on thickness), until the internal temperature reaches 160°F. harvest grilled chicken salad SERVES 2 PREP TIME: 20 minutes COOK TIME: 10 minutes TOTAL TIME: 30 minutes ½ teaspoon salt ½ teaspoon black pepper ½ teaspoon ground cumin ½ teaspoon chili powder ½ teaspoon garlic powder ½ teaspoon onion powder 1 pound boneless, skinless chicken breasts 4 cups lettuce leaves (torn into 1-inch pieces) ½ Granny Smith apple, cored and sliced or diced ½ cucumber, sliced or diced ¼ cup dried cranberries (sweetened with apple juice) Raspberry Walnut Vinaigrette If you can’t find cranberries sweetened with apple juice, substitute raisins or currants. For the perfect office lunch, just layer the salad in a large mason jar and throw on the lid. Layer the ingredients in this order for maximum awesomeness and minimum sogginess: dressing, chicken (make sure it’s cool), vegetables and fruit, and as much lettuce as you can fit on top. When you’re ready to eat, just shake and serve! PREHEAT a grill to medium-high heat (375° to 450°F). IN a small bowl, mix together the salt, pepper, cumin, chili powder, garlic powder, and onion powder. Season the chicken evenly with the mixture. Grill the chicken, turning once, until the internal temperature reaches 160°F or until the flesh springs back when pressed, 3 to 4 minutes per side. Let the chicken rest for 5 minutes before slicing into thin strips. IN a large salad bowl, combine the lettuce, apple, cucumber, and cranberries. Top with the sliced chicken. Toss all of the ingredients lightly with the vinaigrette just before serving. ✪CHICKEN SUBSTITUTIONS Don’t want to fire up the grill? Follow our Perfect Seared Chicken Breast technique. No time to cook? Purchase a compliant rotisserie chicken (and use the carcass to make Bone Broth), add a scoop of the Protein Salad sitting in your fridge, or substitute canned chicken, tuna, salmon, or hardboiled eggs. thai cucumber cups SERVES 2 PREP TIME: 20 minutes COOK TIME: 15 minutes TOTAL TIME: 35 minutes 2 cloves garlic, minced 1 tablespoon minced fresh ginger ½ jalapeño, seeded and minced Grated zest and juice of 2 limes ½ cup + 2 tablespoons extra-virgin olive oil ¼ teaspoon salt ¼ teaspoon black pepper ½ cup cashews 1 cup roughly chopped button, cremini, or portabella mushrooms ¼ cup finely diced red, yellow, or orange bell pepper 2 tablespoons thinly sliced green onion 1 pound ground turkey 4 cucumbers, hollowed into cups (see below) 2 tablespoons chopped fresh cilantro The cucumber cups make this dish the perfect appetizer, pot-luck contribution, or baby shower dish, but they may be too timeconsuming for a mid-day lunch. The turkey, vegetable, and dressing mixture is just as tasty over a bed of crisp greens, wrapped in a romaine lettuce leaf, scooped into a bell pepper, or spooned on top of any of our breadless bun options. It’s also delicious reheated in the morning (and topped with a fried egg or two). TO prepare the dressing, whisk together the garlic, ginger, jalapeño, and lime zest and juice in a medium non-reactive mixing bowl. Whisking, drizzle in ½ cup of the olive oil. Whisk in the salt and pepper. Set aside. IN a large skillet over medium-high heat, add 1 tablespoon of the olive oil and swirl to coat the bottom of the pan. When the fat is hot, add the cashews and toast, shaking the pan to keep them from burning, until lightly browned, 2 to 3 minutes. Transfer to a cutting board, roughly chop, and let cool. IN the same skillet over medium-high heat, heat the remaining tablespoon of olive oil. Add the mushrooms and cook, stirring, for 3 minutes. Add the bell pepper, green onion, and turkey. Cook, breaking up the turkey with a spatula or wooden spoon and mixing it into the vegetables, until the turkey is thoroughly browned, 7 to 10 minutes. REMOVE the pan from the heat, add most of the dressing, and mix well. Sprinkle the chopped cashews into the turkey mixture. SPOON the turkey mixture into the cucumber cups and top with the chopped cilantro and a drizzle of the remaining dressing. ✪CUCUMBER CUPS To make the cucumber cups, cut each cucumber into 3 logs (approximately 2 inches long). Scoop out the inner flesh using a small spoon or small melon baller, but don’t scoop out all the way through to the bottom, as the cups need to hold the meat mixture. Lightly salt the cucumber rounds and place on paper towels to drain. SEAFOOD WHI


About the author


Leave a Comment