Recipe from Keith

This will make 60 blocks of protein, 30 blocks carbohydrates, 12 blocks fat for those who are zone (If you make smaller portions, the ratio is 5:2.5:1). For those who are paleo, as long as the tomatoes you add make the grade, you’re good to go.

Ingredients:
84 oz crushed tomatoes (i use Tuttorosso with Basil)
7 cups onion, chopped
4 cups red pepper, diced
1.25 cups mushroom, sliced
4lbs chopped beef (grass fed if possible)
4 oz uncured turkey bacon, chopped
Enough chicken/turkey sausage to make 21g protein (not all sausages are created equal so check the label)-sliced
3 1/3 tsp olive oil
1 tsp basil
7 tsp black olives

Mix sausage, bacon and beef in large pan and brown while chopping. Mix red pepper, onion, mushrooms, olives, olive oil and 56 oz of the sauce in large pot and heat relatively low while meat cooks. Once meat is browned and chopped, add to pot along with remaining sauce. Mix together. Once contents are hot, add garlic and basil and mix.
Don’t be afraid to add different spices, vegetables, etc to this. I have been experimenting with this recipe for a while (like years). I’ve settled on this for now, but definitely try adding different stuff to your liking.

Mussels (duh) about a pound to a pound and a half Whatever.

Olive oil
diced onion
diced tomato
low sodium chicken broth
white wine
turkey sausage (or whatever of your choice)
minced garlic

1 Sautee the garlic in the oil in a large skillet until the garlic is golden brown
2 add the onion and continue to sautee ove med to hi heat
3 when the onions start to turn soft add the can of broth and maybe a cup or so of the white wine. bring to a slow simmer under low to med heat
4 slice the sausage and add to the skillet. let it cook for a bit covered.
5 add the mussels and cover
6 stir occasionally. mussels are done when they open and usually turn a shade of orange.
7 spoon out what you want. I eat it over spinach. Wifey likes it over egg noodles.

.You will need:

Two Wegmans (I’m not brand loyal. Just usually get them from there) grass fed sirloin steaks
Extra virgin olive oil
pepper
sea salt
onion powder
garlic powder
turmeric
cumin

pre heat oven to 350 degrees. Rub or brush steaks with oil and season with whatever you like. The ones listed are just my go to ones for steak. Heat a cast iron skillet (indispensable in the kitchen and a must have. Inexpensive and you will use it everyday for just about anything)over med-high heat. When it is good and hot sear the steaks on both sides for about a min each. Stick the whole skillet in the oven (one of the nice things about cast iron) and cook for 10-15 min depending on how well done you like it. Take out and let stand a min. Is great just like that or top it with whatever you like. I used whole grain mustard with Guiness (from Wegmans of course)

Serve with spinach side salad:

Organic baby spinach (spinach is one of the veggies you def want to go organic on)
tomato
red onion
craisins
walnuts
extra virgin olive oil
fresh lime juice

1/4 cup of 100% pure pumpkin puree

1 egg
1/2 scoop of chocolate (or whatever other flavor) protein powder. I use metabolic dr (found on the store at tnation.com) because it tastes amazing, anything else tastes gross and I would advise to skip it totally. I think they may stick together.

You can also use 1/4 cup oats (not instant or quick, those give it a gross texture)

and stevia for a bit of sweetness (3 packets)

spray the pan

top with your favorite nut butter.

(serves one)

1/4 cup almond meal
1/4 cup of coconut milk ( I used the lowfat version)
1 egg
coconut oil for the pan
2 stevia packets (optional)
cinnamon (optional)

For toppings you can get creative and do fruit puree’s which im sure are good. Last time I sliced up an apple and wrapped these crepe-like pancakes around them.. not bad!

these are more like a mealy version of crepes. I still stay true to my pumpkin pancakes as they taste like real ones. Here is the recipe for when it does come back on the shelves.

1 lb lean turkey meat (I get the 94% fat free, the 99% is way too lean)
1/2 chopped up cooking onion
garlic, or garlic seasoning
1 egg
any kind of spice you like, I usually use about 1 tsp of season all and 1 tsp of paprika
last time I used season all and yellow hot curry powder..

And….

the best ingredient

2 tbsp of cashew butter. Don’t forget it

grill them up and keep the rest in a container for future meals. I have a grill pan, and grill sliced zuchini or yellow squash with them.. yum!

Roaster Chicken w/ sauteed onion and peppers over rice.
1 large onion chopped
1 large green pepper chopped
Any rice you like

Coat a saute/frying pan with olive oil and preheat at medium heat until the oil starts to smoke. Add veggies and more oil as needed and salt and pepper to taste.

Saute the veggies until they’re soft and slightly caramelized then add the chicken. Continue to saute until the chicken has warmed to your liking.

Plate saute over the rice and you’re ready to chow. I’d pair it with a nice IPA for you beer drinkers, no Bub Hubie, or a Merlot.

FYI. There will most likely be more veggies then you’ll need for this meal. Take whatever you don’t use and drop them in a ziplock bag and put them in the freezer for later use.