The Plan –
Your Community
Recipe Book
June 2018
Lyn-Genet Recitas
June 2018 Recipe eBook for TPYC members pg. 2
Contents
BREAKFASTS 4
CHIA FRUIT JAM 4
GLUTEN-FREE BACON-CHIVE MUFFINS 5
LEMON BUCKWHEAT WAFFLES 6
PUMPKIN PIE SMOOTHIE 7
APPETIZERS/SIDES 8
APPLE SALAD WITH MACERATED RASPBERRY VINAIGRETTE AND FRESH MINT 8
BRUSSELS SPROUTS WITH PEANUT VINAIGRETTE RECIPE 9
CARAMELIZED BUTTERNUT SQUASH WITH SAGE HAZELNUT PESTO 10
CHEESYLICIOUS QUESO 11
CREAM OF KALE AND FENNEL SOUP 12
FLAKY CHEDDAR-PARMESAN CRACKERS 13
GRILLED BABY POTATO SALAD 14
GRILLED RADICCHIO WITH ROMANO AND ORANGE PEEL 15
LOBSTER BISQUE 16
SAVORY PEACH AND CUCUMBER SALAD 17
WARM SAUTÉED APPLE & LENTIL SALAD 18
DINNERS 19
BEEF, BROCCOLI AND MANGO STIR-FRY 19
CHINESE STYLE BEEF SKEWERS 20
FIRECRACKER CHICKEN MEATBALL 21
GRILLED HALIBUT WITH WATERMELON SALSA 22
PEACH CARNITAS 23
SPICY CHICKEN CASHEW ZUCCHINI NOODLES 24
SPICY THAI CHICKEN SALAD 25
SUGAR STEAK WITH BOURBON 26
TANDOORI CHICKEN WITH MINT RAITA 27
DESSERTS 28
ALMOND CRISPS 28
CHOCOLATE HAZELNUT FUDGE 29
NO CHURN RASPBERRY ICE CREAM 30
SUMMER BERRY CLAFOUTIS 31
COCKTAILS/DRINKS 32
LAVENDER SIMPLE SYRUP 32
June 2018 Recipe eBook for TPYC members pg. 3
LAVENDER WATERMELON MARGARITA 33
STRAWBERRY-LEMON MOJITOS 34
June 2018 Recipe eBook for TPYC members pg. 4
Breakfasts
Chia Fruit Jam
Hmmmm never thought of using chia to make a jam, but this totally makes sense! And the no cooking in this heat sounds marvelous!
• 1 cup prepared fresh fruit. This could be fresh berries, from blackberries to blueberries to
raspberries. Or chopped stone-fruit, like peaches, plums, or apricots. Purée or mash.
• 4-ish teaspoons chia seeds. Emphasis on the ish. This all depends on how juicy your fruit is
and how thick you like your jam. Start with 4. Refrigerate for 30 or so minutes and see how
things are going. If you want it looser, add more fruit. Thicker, add more seeds.
• 1 tablespoon syrupy sweetener. I like honey or maple syrup best. Sorghum or agave syrup
would be lovely, too. Add or subtract to taste.
• 2 teaspoons citrus juice. Especially lemon, but also lime. Vinegar works here, too.
1. Mix everyone together.
2. Refrigerate for at least a half hour or until thick. In the meantime, tell your peanut butter to
take a deep breath and get ready. Lunchtime is about to get crazy.
June 2018 Recipe eBook for TPYC members pg. 5
Gluten-free Bacon-Chive Muffins
Gluten free bacon chive muffins (because we are tired of using chia all the time, lol).
• 3 cups almond flour
• 1 cup bacon chopped
• ½ cup avocado oil
• 4 eggs
• 2 teaspoons fresh chives chopped
• 1 teaspoon baking soda
1. Preheat oven to 350F.
2. Add in the oil, almond flour and baking soda.
3. Add in the eggs.
4. Add in herbs
5. Mix everything together well.
6. Lastly, add in the bacon.
7. Line a muffin pan with muffin liners. Spoon the mixture into the muffin pan (to around 3/4
full).
8. Bake for 18-20 minutes until a toothpick comes out clean when you insert it into a muffin.
Makes 12 muffins at roughly 11 grams protein per muffin
June 2018 Recipe eBook for TPYC members pg. 6
Lemon Buckwheat Waffles
Coach Laura here. I have a confession to make ~ I am a great cook but a lousy baker. It’s a
good thing I don't have a sweet tooth. Being gluten free, I made these Lemon Buckwheat
Waffles. The flavor was awesome
• 2 ‘chia eggs’ (2T chia seeds mixed with 6TBL warm water)
• 2 cups buckwheat flour
• 1/3 cup coconut flour
• 1 tsp baking soda (recipe called for baking powder. I changed it out so not reactive)
• 1 tsp vanilla
• 2 TBL maple syrup (it was too sweet for me)
• ¼ cup apple sauce
• 1 ½ cups coconut or rice milk
• Zest and juice of 1 lemon
• Pinch of Himalayan sea salt
1. Let waffle iron heat up
2. Make chia eggs and set aside
3. In large bowl combine dry ingredients.
4. Combine vanilla, maple syrup, applesauce, milk, lemon juice and zest. Stir in chia eggs.
Batter will be thick.
5. Spray iron with nonstick spray
6. Add ½ cup of batter and follow iron instructions.
June 2018 Recipe eBook for TPYC members pg. 7
Pumpkin Pie Smoothie
This recipe is from a planner and looks DELISH
• 8 oz. rice milk or coconut milk (I like the
almond coconut milk blend)
• 1 ripe pear
• 1/2 c pumpkin puree or butternut squash puree
• 2 T almond butter (optional)
• 2 T chia or hemp seeds (optional)
• cinnamon, ginger, cloves, to taste
• pinch of nutmeg
1. Put all ingredients in food processor or
blender and blend until smooth.
June 2018 Recipe eBook for TPYC members pg. 8
Appetizers/Sides
Apple Salad with Macerated Raspberry Vinaigrette and Fresh Mint
Holy smoke! What could be easier?? I chopped 2 granny smith apples and added a simple
vinaigrette and fresh mint leaves, thyme flowers and lemon balm for stress and immune function and
candida
• 2 Apples
• Fresh herbs – mint, lemon balm, thyme flowers
• Macerated Raspberry Vinaigrette
• 1/2 cup EVOO
• 1/4 cup balsamic
• 3-4 crushed raspberries
• dash honey
Note raspberry is a goitrogen and best consumed
once a week for optimal thyroid health.
1. Chop apples
2. Mix dressing an add to apples
3. Top with fresh herbs upon serving
June 2018 Recipe eBook for TPYC members pg. 9
Brussels Sprouts With Peanut Vinaigrette Recipe
While peanut butter is lower reactive, I omitted it from this recipe as both peanuts and
Brussels are lower reactive. If you are reactive to almonds you can always try testing raw
cashew butter or testing roasted sunflower butter (it's tough to find raw). As always, I love
to include organic orange zest as it's such a great cancer fighter!
• 2 pounds brussels sprouts, trimmed,
halved and rinsed in cold water
• ¼ cup avocado oil
• Salt
• 4 teaspoons rice vinegar
• 2 teaspoons honey or maple syrup
• 2 tablespoons unsweetened nut butter,
creamy or chunky
• Sriracha or Chile oil (optional)
• 1 tsp organic orange zest extra for adding
• 1/4 cup dried cranberries, plumped in
warm water, drained and coarsely
chopped
• Crispy fried shallots, for garnish
(optional)
• Chopped fresh mint, for garnish
(optional)
• Steam Brussels for 3-4 minutes.
1. Pre-heat oven to 400 degrees and place a pan of hot water in the bottom, to help prevent the
sprouts from becoming tough. Turn on convection if you have it.
2. Toss sprouts with oil, sprinkle with salt, and spread out on one or two baking sheets. Roast
15 minutes. Stir and continue cooking 10 to 20 minutes more, until browned and crisp.
3. Check sprouts every 5 minutes or so; if they are browning too fast, reduce heat by 25 degrees
and turn off convection.
4. Meanwhile, make the dressing: In a bowl, whisk together vinegar and honey. Whisk in nut
butter until thick and creamy. Add water until consistency is like creamy salad dressing.
Season to taste with hot sauce, if using.
5. When sprouts are tender and browned, remove from oven, transfer to a large bowl and
sprinkle with salt. Add half the dressing and toss well.
6. Add the orange zest and half the cranberries to bowl and toss. Taste. Adjust with more
dressing, orange zest and cranberries until flavors are balanced. Serve warm or at room
temperature, topped with fried shallots or fresh mint, or both, if using.
June 2018 Recipe eBook for TPYC members pg. 10
Caramelized Butternut Squash with Sage Hazelnut Pesto
Looking to test butternut? This incredible dish is the BOMB and you know sage is amazing for hot flashes AND allergies.
• 1/4 cup sage, chopped
• 4-5 tablespoons olive oil
• 1 clove garlic, smashed
• 1/3 cup pecans or almonds, toasted
• 1/4 cup 2 tablespoons parmesan
• Butternut Squash
• 2 butternut squashes [about 3.5 lbs. total when
unpeeled]
• 2 tablespoons avocado oil
• 1 teaspoon sugar
• 1/4-1/2 teaspoons cayenne, depending on taste
1. Preheat the oven to 500 and place a rack in the lowest slot in the oven. Line a baking sheet
with parchment. Peel the butternut squash, cut in half lengthwise and remove the seeds. Cut
each squash half in half widthwise, right where the slender part curves out to the bulge.
2. Cut each quarter into about 1-inch wedges (see picture) and place in a bowl. Toss squash
with olive oil, sugar, salt, and cayenne. Place in a single layer on baking sheet. Roast for 10
to 15 minutes until caramelized. Remove from oven and flip over. Bake another 10 to 15
minutes until caramelized on the other side and cooked through.
3. The pieces on the edges of the baking sheet will caramelize first so you want to move around
during the baking time. While the squash is roasting, make the pesto: Warm 3 tablespoons
olive oil, sage, and garlic in a small pan over very low heat just until the oil bubbles.
4. Pour in a small bowl, reserving the garlic clove. Place the toasted nuts in mini food processor
along with the garlic clove and process until a fine crumble and add to the bowl
(alternatively, you can do by hand or in a mortar and pestle).
5. Add the cheese to the bowl along with 1 to 2 tablespoons more olive oil and stir until
combined. This is not a traditional pesto -- more nutty than herby and not so much oil. Once
the squash is roasted, place in a large bowl and toss with pesto to taste. Dig in.
June 2018 Recipe eBook for TPYC members pg. 11
Cheesylicious Queso
Cheesylicious queso- spicy or not you choose!
• 1 tbsp. extra virgin olive oil
• 1/2-pound shiitakis
• 6 ounces goat cheese, crumbled
• 6 ounces shredded Manchego or goat gouda
• 1 1/2 cup baby kale, fine diced
• 1/2 cup diced red onion
• optional: 2 chipotles in adobo, diced
1. Preheat oven to 375°F.
2. In a large skillet, heat oil over medium heat.
3. Add mushrooms and cook, stirring frequently, until mushrooms have released their liquid
and are dry and lightly browned, about 10 minutes.
4. Layer mushrooms in a baking ramekin.
5. In a medium bowl combine cheeses, kale, onion and optional chipotles and toss until
combined.
6. Spread cheese mixture evenly over mushrooms.
7. Bake until bubbling, about 25 minutes. Serve hot.
June 2018 Recipe eBook for TPYC members pg. 12
Cream of Kale and Fennel Soup
• 10 c Kale (deveined if you would
like)
• 1 large zucchini
• 1 large onion
• 1 Fennel Bulb
• 1 small potato (optional)
• Two cloves of garlic
• 2 tablespoons of butter
• 1 tablespoon of olive oil
• 1 tablespoon of maple syrup
• 1 tablespoon of vanilla extract
• 4 c chicken broth
• 1-2 c water (2c for thinner soup
1 for thicker
• One can of full fat coconut milk
• Salt and pepper to taste.
1. In a large stock pot over medium heat, melt the butter and olive oil.
2. Add chopped onions, fennel, and zucchini. Heat until the onions and fennel are soft about 3
to 4 minutes.
3. Lower heat and add kale and 2 cloves of garlic (you can leave it whole if you want because
it’s going to be blended) and potato (if you are using it) to wilt.
4. Add chicken broth and water and cook about 15 minutes until potatoes are soft and Kale is
cooked.
5. Add coconut milk maple syrup and vanilla. (I continued cooking for another few minutes but
you don’t have to at this point)
6. Blend until creamy
7g protein per 2 cup serving. Makes 6 servings.
Top with seeds or nuts of choice for additional protein.
June 2018 Recipe eBook for TPYC members pg. 13
Flaky Cheddar-Parmesan Crackers
You could also try this with almond flour (and try to not eat it all!). Using either more
almond flour or using less liquid in the recipe can help balance the extra moisture in
almond flour. One suggested conversion when using almond flour as a substitute: 1:2 ratio
(i.e. ¾ cup all-purpose flour = 1 ½ cups almond flour).
• 1 cup whole wheat pastry flour
• 1/2 cup all-purpose flour
• 1/2 teaspoon fine sea salt
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon chipotle powder
• 1/4 teaspoon cayenne pepper
• 1/2 cup finely grated parmesan cheese
• 8 tablespoons cold unsalted butter, cut into
1/2-inch cubes
• 3/4 cup cold whole milk or coconut milk
• 2 tablespoons cold water
• 1 1/2 cups coarsely grated cheese of choice
1. Preheat the oven to 425°F. Line two baking sheets with parchment paper. In a medium bowl,
whisk the whole wheat pastry flour, all-purpose flour, salt, pepper, chipotle, cayenne, and
parmesan together to combine. Add the cubed butter and toss to separate the cubes from each
other and coat each piece in flour.
2. Use your fingers or a pastry cutter to cut the butter into the flour until the pieces are about the size of
walnut halves – don’t overmix!
3. Make a well in the center of the flour mixture and add the milk and water to it. Toss the mixture with your
hands a few times to begin to combine it, then gently knead it just until it is fully combined.
4. Form the dough into a square about 1 inch thick, wrap tightly in plastic wrap, and refrigerate for 30
minutes – 1 hour. On a lightly floured surface, roll out the dough into a square about 1/3 inch thick.
Sprinkle about 1/3 of the cheese over the dough.
5. Fold the dough into thirds (much like you might fold a standard piece of paper to fit into a business
envelope). First, divide the dough visually into thirds. Fold the right 1/3 of the dough over onto the middle
1/3, then fold the left 1/3 over onto the middle 1/3. Repeat this process two more times, using 1/3 of the
cheese each time and folding the same way. Wrap the dough tightly with plastic wrap and chill for 30
minutes more.
6. On a lightly floured surface, roll out the dough to ¼ inch thick. Use a pastry wheel to cut the dough into
1x1 inch squares. Transfer the squares to a baking sheet – they won’t spread, so they can be quite close
together. Dock each piece once with the tines of fork. Bake until the crackers are evenly (and deeply!)
golden brown, 10-13 minutes. Cool completely.
June 2018 Recipe eBook for TPYC members pg. 14
Grilled Baby Potato Salad
This sounds fun for a BBQ- for a regular day I would add pumpkin seeds for crunch.
This modern take on potato salad forgoes mayo for a base of vinegar and olive oil. Justin
Chapple also grills the potatoes to add a great smoky flavor before tossing them with
quickly pickled red onions. But the best part is the playful salt-and-vinegar potato chip
topping, which adds an addictive crunch.
• 3 pounds baby potatoes
• Pepper
• 1 small red onion, sliced
• 1/2 cup balsamic vinegar
• 1/4 cup extra-virgin olive oil, plus more for brushing
• 1 cup lightly packed basil, chopped
• 2 cups kettle-cooked salt-and-vinegar chips, coarsely
1. In a large saucepan, cover the potatoes with water and bring to a boil. Cook over moderately
high heat until tender, about 20 minutes.
2. Drain and spread on a baking sheet to cool, then cut in half.
3. Meanwhile, in a large bowl, mix the red onion with the vinegar and let stand for 10 minutes.
4. Light a grill and oil the grate. Grill the potatoes cut side down over moderately high heat
until lightly charred, about 5 minutes. Transfer to the bowl with the onions.
5. Add the 1/4 cup of olive oil and mix well. Let cool completely. Stir in the basil and season
with salt and pepper. Top with the chips; serve.
June 2018 Recipe eBook for TPYC members pg. 15
Grilled radicchio with Romano and orange peel
When I am looking at the menus you folks send me I see that you aren't using all the
approved veg that are available to you, so I am going to post a few recipes for you today.
Here is grilled radicchio one of my faves.
If you don't want to grill the radicchio you can sauté it. I love adding red apple to my
radicchio to balance off the bitterness of radicchio, grapes or grilled peaches would work
nicely too in summer!
All bitter vegetables are great for gall bladder health, which of course supports liver health
(responsible for over 500 functions!)
• 1/3 cup extra-virgin olive oil
• 1/4 cup balsamic vinegar
• 6 garlic cloves, chopped
• 1 tablespoon chopped fresh rosemary
• 1 teaspoon (packed) finely grated organic orange peel
• 1/4 teaspoon cayenne or 1/2 tsp red pepper flakes
• 4 large heads of radicchio, each quartered through core end
• 1 cup Pecorino Romano cheese shavings
1. Whisk oil, vinegar, garlic, rosemary, orange peel, and crushed red pepper in large bowl. Add
radicchio and toss to coat. Marinate 15 minutes.
2. Prepare barbecue (medium heat). Drain marinade into small bowl. Place radicchio on grill;
sprinkle with salt and pepper. Grill radicchio until edges are crisp and slightly charred,
turning occasionally, about 6 minutes. Transfer radicchio to serving platter. Drizzle with
reserved marinade and sprinkle with cheese shavings.
June 2018 Recipe eBook for TPYC members pg. 16
Lobster Bisque
Did you know that lobster is in the family of seafood that is lower reactive? This includes
crab (but not Alaskan King Crab), oysters and scallops. This is adapted to be Plan friendly!
• 2 live lobsters, weighing around 3 pounds
total
• 2 tablespoons olive oil
• 1 carrot, chopped
• 1/2 cup fennel chopped
• 1 medium onion, chopped
• 2 cloves garlic, crushed
• 2 sprigs fresh thyme
• 2 sprigs fresh tarragon
• 1/3 cup low reactive tomato sauce
• 2/3 cup rice wine vinegar
• 1 tbsp. agave or honey
• 2 cups fish stock or clam broth
• ½ cup basmati rice
• 1 cup coconut cream
• Cayenne pepper, to taste
1. Fill a large pot with 1/2 inch of water. Stir in 2 teaspoons kosher salt and bring the water to a
boil. Add the lobsters, cover with a tight-fitting lid and return the water to a boil. Once
boiling, lower the heat to a gentle boil and cook the lobsters until they are bright red, about
12 minutes. Remove the lobsters, reserving the liquid. When the lobsters have cooled
slightly, place them in a bowl and remove the meat from the claws and tail, again reserving
any liquid that comes out of the shells. Chop the meat and refrigerate. Roughly chop the
shells into small pieces and reserve, along with all the lobster remains.
2. Swirl the olive oil in a large pot over medium heat, then add the vegetables and herbs. Sweat
until the onions are translucent, about 5 minutes, then increase the heat to medium-high and
add the lobster shells and remains. Sauté for 5 to 6 minutes, then add the tomato paste and
cook for an additional 3 to 4 minutes.
3. Add the sherry, then ignite or cook until the alcohol has evaporated. Add fish stock and 1 cup
of the lobster-cooking liquid. Bring to a simmer and cook, covered, for 1 hour.
4. Strain the broth through a colander, pressing down hard on the solids to extrude as much
liquid as possible. Wipe out the pot and pour in the broth. Add the rice and cook for at least
30 minutes, or until the grains are cooked to extreme softness.
5. Blend the bisque in a food processor or blender, then pass through a fine sieve, again
pressing down hard on what solids remain. Add the cream and bring to a low simmer. Add
the chopped lobster meat, let it heat through, then season to taste with salt and cayenne.
June 2018 Recipe eBook for TPYC members pg. 17
Savory Peach and Cucumber Salad
Here's an incredibly refreshing summer salad and these digestive herbs and spices will help to pass cucumbers!
• ⅓ cup raw pumpkin seeds
• 1 tablespoon plus ¼ cup olive oil
• sea salt
• 1 cardamom pod
• 1 whole clove
• ½ teaspoon coriander seeds
• ½ teaspoon cumin seeds
• 1 serrano Chile, finely grated
• 1 garlic clove, finely grated
• 3 tablespoons finely chopped mint
• 3 tablespoons finely chopped basil
• 3 tablespoons (or more) fresh lemon juice
• 2 medium Persian cucumbers, cut into 1-
inch pieces
• 4 medium yellow peaches, cut into 1–1½-
inch pieces
• 1 avocado, cut into 1-inch pieces
• 1 teaspoon toasted sunflower seed
• Special Equipment
• A spice mill or mortar and pestle
1. Preheat oven to 250°. Toast pumpkin seeds on a rimmed baking sheet, tossing halfway
through, until golden brown and slightly puffed, 5–7 minutes; let cool. Transfer to a small
bowl and toss with 1 Tbsp. oil; season with salt.
2. Meanwhile, toast cardamom, clove, coriander, and cumin in a dry small skillet over medium
heat, tossing occasionally, until fragrant, about 2 minutes. Remove seeds from cardamom
pod; discard pod. Finely grind seeds along with other spices in spice mill or with mortar and
pestle. Mix in a large bowl with Chile, garlic, herbs, lemon juice, and remaining ¼ cup oil;
season with salt. Add cucumber and toss. Let sit 5 minutes.
3. Add peaches, avocado, and half of the pumpkin seeds to cucumber mixture, toss to coat.
Taste and adjust seasoning with more salt and/or lemon juice.
4. Serve topped with sunflower seeds, and remaining pumpkin seeds.
June 2018 Recipe eBook for TPYC members pg. 18
Warm Sautéed Apple & Lentil Salad
It is getting into stone fruit season. Apricots are super low reactive so plus do test them! This would make a
fabulous, refreshing dinner on a hot night and would be great for leftovers! 1 cup of lentils is 18 grams of
protein. I cut down on the fruit in this salad, but you could certainly try the original recipe!
• 2 cups brown lentils cooked
• 4 fresh apricots chopped
• 2 teaspoons finely chopped fresh oregano
• 1/2 cup goat cheese
• 1/4 cup chopped fresh basil
• 1/4 cup chopped fresh mint
• vinaigrette of choice
• salad greens of choice
• 1/4 cup sunflower tahini (optional)
1. In large bowl, toss apricots, lemon juice, oregano, lentils, greens and vinaigrette until well
combined; let stand 5 minutes.
2. Stir in goat cheese and herbs.
3. Transfer to serving bowl and drizzle with tahini, if desired.
4. Serve immediately.
2 Servings
June 2018 Recipe eBook for TPYC members pg. 19
Dinners
Beef, Broccoli and Mango Stir-Fry
• 1/3 cup homemade chicken broth
• 2 tablespoons low reactive tomato sauce
• 2 tablespoons rice wine vinegar
• 2 tablespoons coconut aminos
• 2 tablespoons sugar
• 1 teaspoon sriracha
• 8 ounces top sirloin or skirt steak
• Sea salt
• Freshly ground black pepper
• 1 small yellow onion
• About 13 ounces broccoli stalks
• 1 large (about 13 ounces) mango
• 2-inch piece fresh ginger root
• 2 cloves garlic
• 2 tablespoons avocado oil
• honey to taste
• extra sriracha
• Leaves from 4 to 6 stems basil
1. Combine the broth, tomato sauce, vinegar, coconut aminos, sugar, and sriracha in a mixing
bowl, stirring to incorporate.
2. Cut the meat into thin strips that are no more than 3 inches long. Season with salt and pepper
to taste, then add them to the mixing bowl as you work. Toss to coat.
3. Cut the onion in half, then into thin half-moons. Cut the broccoli florets into bite-size pieces;
peel the stalks and cut them into thin slices. Peel the mango, then cut the flesh into medium
dice. Peel and mince the ginger and garlic, which can be combined as you work.
4. Heat a wok or large, deep-sided sauté pan over medium-high heat. Add the oil; once it has
started to shimmer, swirl to coat. Add the onion and sliced broccoli stalks. Stir-fry for 2
minutes, then add the broccoli florets, ginger and garlic. Stir-fry for 2 or 3 minutes, just until
the florets begin to soften and change color.
5. Add the meat and its marinade; stir-fry until the meat loses its raw look and the marinade is
well incorporated and forms a slightly thickened sauce. Stir in the mango; cover and reduce
the heat to low; cook for about 3 minutes.
6. Meanwhile, finely chop the basil
7. Uncover and taste the stir-fry; add sriracha and honey as needed. Divide among individual
plates or bowls; garnish with the basil. Serve right away.
June 2018 Recipe eBook for TPYC members pg. 20
Chinese Style Beef Skewers
Happy Father’s Day! How about some Chinese Style Beef Skewers for Dad?
• 1½ pounds top sirloin steak
• 1 red onion
• ⅔ cup coconut aminos
• 6 garlic cloves, minced
• 1/4 cup sesame oil
• 1/4 cup sriracha
• ½ cup avocado oil
• 1/4 cup brown sugar
• 1 Tablespoon grated ginger
• 1 teaspoon grated organic orange zest
• 2 tbsp. sesame seeds
• Sliced green onions, garnish
• skewers
1. Cut steak into one-inch cubes. Cut the red onion into large chunks and set aside.
2. In a large bowl whisk together aminos, garlic, sesame oil, avocado oil, sriracha, zest, sugar, ginger and sesame seeds. Add the steak and toss to coat in marinade. Marinate for 3 hours or overnight.
3. Preheat the grill to medium high heat. Thread the meat and the red onion onto the skewers. Grill until the meat is done to desired liking.
June 2018 Recipe eBook for TPYC members pg. 21
Firecracker Chicken meatball
This recipe calls for eggs, but frankly when I make my meatballs I don't. I use low reactive tomato sauce
(usually about 1/2 cup) with extra panko and they are juicy and delish! These would be super fun at a BBQ
party! If you do use chicken plus make sure to get it fresh ground. Ground chicken oxidizes very quickly and
then is more reactive.
MEATBALLS:
• 1 ¾ – 2 pounds ground chicken (or any ground meat)
• 4 teaspoons minced garlic
• 1 ½ teaspoon salt
• 1 teaspoon pepper
• 2 large eggs
• 1 cup Panko breadcrumbs*
• ½ teaspoon chipotle
• 1 teaspoon onion powder
FIRECRACKER SAUCE:
• 1/4 cup sriracha
• 1 cup light brown sugar
• 1/4 cup rice wine vinegar
• ¼ tsp cayenne
1. Position 2 racks near the center of the oven and preheat the oven to 475ºF. Line 2 baking
sheets with parchment paper, set aside.
2. In a saucepan, combine the ingredients of the firecracker sauce over medium high heat, allow
to come to a boil, reduce the heat so it simmers. Let simmer for 8-10 minutes. Remove from
heat and allow the sauce to cool. The sauce will thicken as it cools so don’t worry if it looks
thin.
3. In a large bowl, combine the ground chicken, garlic, salt pepper, eggs, panko, chipotle, and
onion powder. Use your hands to mix all the ingredients together. It’s easier to tell when the
ingredients are combined when using hands. DO NOT OVERMIX, it will result in drier
meatballs.
4. Shape the meat mixture into ball, about 3 tablespoons of meat per ball. You can also do this
with an ice cream scoop. Place shaped meatballs on prepared baking sheet. bake for 11-13
minutes or until the meatballs are completely cooked.
5. Using 2 tablespoon, dip each individual meatball into the sauce. Alternately, you can brush
each meatball with the sauce. Place back on the baking sheet and bake for an additional 1-2
minutes. Drizzle or brush with additional sauce as desired.
June 2018 Recipe eBook for TPYC members pg. 22
Grilled Halibut with Watermelon Salsa
It's time to test watermelon for many of you (still not hot enough here in NY- it's usually July and August that
it will do well). Like cucumbers watermelon can digest better with some spice thrown in, so this would be an
incredible dish to try first!
Halibut:
• 1-pound skin-on halibut fillet
• 11 1/2 tablespoons olive oil
• Sea salt and freshly ground black pepper
Watermelon Salsa:
• 2 cups chopped, seedless watermelon
• 2 Thai chilis or 1 Serrano pepper, finely minced
• 1/4 cup finely chopped red onion (about 1/2 small)
• 1 medium clove garlic, minced (about 1 teaspoon)
• 1 tablespoon fresh juice from 1 lime
1. Drizzle fish with olive oil and generously season with salt and pepper.
2. While the grill is heating, prepare the salsa by combining all ingredients in a medium bowl.
Set aside.
3. Place fish over hot side of grill skin-side down. Cook without moving until skin is crisp and
rendered, about four minutes. Carefully flip fish with a wide spatula. and cook on second side
until cooked through. Flesh should be slightly flaky and offer no resistance when pierced
with a toothpick or cake tester.
4. Remove fish from grill and allow to rest for 10 minutes. Serve with watermelon salsa.
June 2018 Recipe eBook for TPYC members pg. 23
Peach Carnitas
You can use this recipe to test pork or use another protein! Certainly, peach is SUPER low reactive. Have you
tested it yet? I'm having a LOVE AFFAIR with nectarines. Who cares about cheese with these fruits around.
😂 Carnitas:
• 4 pounds boneless pork shoulder, cut into 2-inch chunks
• 1 1/2 tablespoons kosher salt
• 2 teaspoons dried oregano
• 1 yellow or white onion, peeled and quartered
• 1 medium peach, halved and pitted
• 8 peeled garlic cloves
• 3 bay leaves
• 1/2 cup water
• 2 tablespoons freshly squeezed lime juice
Peach salsa:
• 1-pound peaches, small dice (about 2 cups)
• 1/4 cup finely chopped white onion
• 1/2 medium jalapeño (seeded if desired to reduce
spiciness), finely chopped
• 2 tablespoons coarsely chopped fresh BASIL
• 1 teaspoon freshly squeezed lime juice
• 1/2 teaspoon sea salt
Carnitas:
1. Place the pork in 6-quart or larger slow cooker. Sprinkle with the salt and oregano, and toss
to combine. Tuck the peach, onion, garlic, and bay leaves among the pork. Pour in the water
and lime juice. Cover and cook until fork tender, about 8 hours on the LOW setting or 4 to 5
hours on the HIGH setting.
2. When the pork is ready, arrange a rack about 6 inches from the broiler and heat the broiler to
high. Oil a rimmed baking pan. Using tongs or a slotted spoon, transfer the pork to the baking
sheet. (Discard the juices or strain out the solids and save for another use.) Use a fork to
slightly shred the meat into an even layer.
Salsa:
3. Combine all the ingredients in a medium bowl. Taste and season with salt as needed; set
aside for the flavors to meld while browning the carnitas.
4. Broil the carnitas until a dark golden-brown crust forms on top, 4 to 5 minutes. Flip the
carnitas and broil until the second side is golden-brown, about 4 minutes more.
June 2018 Recipe eBook for TPYC members pg. 24
Spicy Chicken Cashew Zucchini Noodles
Hello lovah!! This recipe would be an AWESOME test for cashews, thanks for sharing this
recipe Coach Emily! I am close to getting enough data on coconut aminos, but so far they
seem to be SUPER low reactive. Please let me know how you do on them!
• 1 tbsp. avocado oil
• 1/2 tsp cayenne
• 1 lb. chicken breast, diced
• 1-2 cups shredded carrot
• 1-2 cups broccoli florets
• 1 red onion cut in thin slices
• 3-4 spiralized zucchini or yellow summer
squash
• 2-3 green onions, chopped
• cashews for garnish
• basil, or mint for garnish
• for the sauce:
• 1/3 cup cashew butter
• 1/3 cup coconut aminos
• 1 TBS molasses or honey
• 2 tsp minced garlic
• 1-inch fresh ginger, grated
• 1-2 tbsp. sriracha, or more to taste
• a dash of rice wine vinegar or a squeeze
of lime
1. In a small food processor or blender, add in all the sauce ingredients and blend until smooth.
Set aside.
2. In a large skillet heat oil for about 1 minute. Add diced chicken (sprinkle with cayenne) and
cook on medium heat until cooked through, about 5 minutes. Remove chicken from pan and
transfer to plate.
3. In same skillet add onions, then the broccoli and then the carrots. Cook on medium-high heat
stirring constantly until all is cooked to your liking. Add in your zucchini noodles, chicken
breast, and spicy cashew sauce and stir together. Garnish with green onions, cashews, and
serve!
June 2018 Recipe eBook for TPYC members pg. 25
Spicy Thai Chicken Salad
• 1 tablespoon avocado oil
• 1 tablespoon grated fresh ginger root
• 1 stalk lemon grass, chopped
• 2 fresh red chilies, chopped
• 2 cloves garlic, chopped
• 1 lb. chicken chopped or ground fresh
• 3 tablespoons fresh lime juice
• 1 tablespoon Asian fish sauce (test)
• 1 teaspoon soft brown sugar
• 1 medium red onion, thinly sliced
• 2 tablespoons shredded fresh mint
• 1 tsp fresh parsley chopped
• 2 tbsp. basil
• 1 head lettuce of choice for wraps
1. Heat oil in a large nonstick frying pan over medium heat. Add ginger, lemon grass, chilies
and garlic. Cook 1 minute, stirring. Add chicken and cook, stirring, 5 minutes or until
chicken is cooked.
2. Remove from heat and allow to cool slightly. Combine lime juice, fish sauce and sugar; pour
over chicken.
3. Add onion, mint, parsley and basil, reserving a few leaves for garnish. Toss gently. Place
salad in individual bowls, garnish with remaining coriander. Scoop portions of salad onto
lettuce leaves to form parcels or cups for eating.
4. cook's tip
5. For a quick version of this salad, buy a cooked chicken. Remove the skin and bones, then
finely chop the chicken breast meat or shred it with a fork.
June 2018 Recipe eBook for TPYC members pg. 26
Sugar Steak with Bourbon
"Katy Keck, a culinary consultant, told me about sugar steak, a dish completely foreign to
me. What, you've never heard of it either? Good. Time for us all to get up to speed.
Sugar steak is very much what it sounds like: steak that's blanketed with a sugar rub and
grilled. Katy, who got her recipe for it by surveying the chefs at the Spring Lake Yacht Club
close to Lake Michigan, said, "Some use sirloin, some use rib-eye, I have even used CAB top
round –- most agree whatever is cheapest. Also, some use white sugar, some use brown,
some use both." She uses dark brown sugar.
Katy has also come up with a fool-proof technique. "I have a Weber-performer and don’t
use the lid on this, nor am I stingy with charcoal," she said. "It’s really impressive when you
get 3 steaks going at once (total 14 pounds of meat), though I nearly set the porch roof on
fire. Rip-snorting is the official temperature for the grill."
• 1 flank steak (about 1 1/2 pounds)
• 1/4 cup light brown sugar
• 1/4 cup bourbon
• 1 teaspoon coarse ground black pepper
• Sea salt
1. Layer together the flank steak, sugar, bourbon, and pepper in a bowl.
2. Rub the sugar and pepper into the steak.
3. Put the steak in a 1-gallon plastic bag, add the remaining sugar mixture, seal the bag, and let
it rest in the fridge for at least 30 minutes and up to 3 hours.
4. Heat the broiler (or grill) and lay the steak on a baking sheet (one that you're ok with warping
under the broiler).
5. Generously season the steak all over with salt.
6. Place the steak under the broiler -- it should be 4 to 6 inches from the flame -- and broil for 3
minutes on each side for medium rare. Transfer the steak to a cutting board and let rest for 5
to 10 minutes, then cut into 1/4-inch slices.
7. Serve with mashed potatoes and sautéed bitter greens.
June 2018 Recipe eBook for TPYC members pg. 27
Tandoori Chicken with Mint Raita
It's pretty much the best time to test cucumbers the
weather is good and hot and cold foods (like cucumber
watermelon, romaine hearts and salads with no cooked
veggies) are easier to digest. Certainly, many cultures will
serve cucumbers with digestive spices like ginger and
chilies so this should be an easier pass! I subbed goat
cheese and water to replace the Greek yoghurt.
This recipe calls for grilling but you could easily just bake
it!
Chicken & Marinade:
• 2 tablespoons chopped peeled fresh
ginger
• 1 tablespoon chipotle
• 1 tablespoon fresh lime juice
• 1/2 teaspoon salt
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground cumin
• 1/8 teaspoon ground red pepper
• 3 garlic cloves, chopped
• 4 (12-ounce) bone-in chicken leg thigh
quarters, skinned
Raita:
• 1/2 cup goat cheese
• 1/4 cup water
• 3/4 cup chopped seeded cucumber
• 2 tablespoons chopped fresh mint
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
Marinade:
1. Combine marinade ingredients in a blender; process until smooth.
2. Pour into a large zip-top plastic bag. Add chicken; turn to coat.
3. Marinate chicken in refrigerator for at least 4 hours or overnight.
Raita:
4. Combine ingredients in a small bowl; cover and refrigerate.
Grilling:
5. Remove chicken from refrigerator, and let stand at room temperature for 45 minutes.
6. Prepare the grill for indirect grilling. If using a gas grill, heat one side to medium-high and
leave one
7. side with no heat. If using a charcoal grill, arrange hot coals on either side of charcoal grate,
leaving an empty
8. space in the middle.
9. Remove the chicken from marinade, and discard the remaining marinade. Place the chicken
on
10. unheated part of grill rack coated with cooking spray.
11. Close lid, and grill for 90 minutes or until a thermometer inserted into meaty part of thigh
registers 165°, turning chicken every 20 minutes.
June 2018 Recipe eBook for TPYC members pg. 28
Desserts
Almond Crisps
Here is an incredible genius recipe from Dorie Greenspan
• 6 tablespoons (75 grams) sugar
• 1 large egg
• 1 1/4 cups (125 grams) sliced almonds (blanched or unblanched)
1. Position the racks to divide the oven into thirds and preheat it to 325° F.
2. Line two baking sheets with parchment paper or silicone baking mats. Have a small cookie
scoop or a teaspoon at hand. Whisk the sugar and egg together in a bowl for a minute or so,
until well blended and just a bit thick.
3. Add the almonds and whisk until evenly coated with the mixture. You need to use the batter
right away — it separates as it stands. In fact, it’s good to give the batter a stir or two as
you’re spooning it out.
4. Each cookie needs 2 teaspoons of batter. Scoop the batter onto the baking sheets, leaving at
least 2 inches of space between the mounds of batter, and flatten each mound with the back
of a fork.
5. Bake for about 20 minutes, rotating the pans midway through baking. The cookies should be
toasted-almond beige, and dry and crackled on top. Transfer the baking sheets to racks and
let the cookies cool for about 10 minutes. Carefully lift the free-form cookies with a wide
spatula.
6. Note: If your kitchen is cool and dry, you can keep these in a tin or paper bag overnight.
Keep them longer, and they might soften, a condition easily reversed: Place the cookies on a
lined baking sheet and warm them in a 350° F oven for about 6 minutes; cool on the sheet.
June 2018 Recipe eBook for TPYC members pg. 29
Chocolate Hazelnut Fudge
Of course, nothing says I love you mom like fudge! Here's a super clean recipe!
• 2 cups finely chopped semi-sweet
chocolate or chocolate chips
• 1/3 cup full-fat canned coconut milk
• 1/4 cup raw almond butter
• 4 teaspoons maple syrup
• 1/4 teaspoon vanilla extract
• 3/4 cups + 1/4 cup toasted hazelnuts,
chopped, optional
1. In a large saucepan, mix everything, except for the hazelnuts, together. Melt over low heat
while frequently stirring. Meanwhile, prepare a 9"x5" loaf pan with a piece of parchment
paper.
2. Once the mixture is melted, add 3/4 cup chopped hazelnuts, if using. Pour the fudge into the
prepared pan. Let sit for about 20 minutes and then sprinkle the remaining 1/4 cup chopped
hazelnuts over the top of the fudge. Refrigerate for 2 hours or until set. You can cut this when
cold but it's easier when at room temperature. Store at room temperature for 1 day and then
refrigerate. It'd likely stay well for much longer than 1 day at room temperature but I figure
I'd better stay on the safe side and say 1 day due to the hazelnut butter
June 2018 Recipe eBook for TPYC members pg. 30
No Churn Raspberry Ice Cream
I amended this SUPER easy recipe to be Plan friendly by subbing raspberries for
strawberries (much lower reactive), but you can use any berry of course. I also subbed
avocado for banana- it will have the same creaminess minus the high reactivity. Ps that's
why we use avocado in our smoothies!
• 1 10 oz. frozen bag raspberries
• 1 avocado sliced and then frozen for 4 hours
• 1/8 teaspoon sea salt
• 2/3 cup milk of choice
1. Transfer the fruit to a food processor fitted with the blade attachment. Add the salt. Process
until the fruit is crumbly, about 30 seconds. Stop the processor and scrape down the sides
with a wooden spoon or rubber spatula. With the motor running, pour in the milk and blend
continuously for 1 minute. The bottom portion of the mixture will start to become smooth,
while the top is still crumbly. Stop the processor, scrape down the sides, and stir. Process
until smooth and creamy, about 2 minutes more.
2. Serve immediately for a soft-serve consistency, or transfer to a lidded airtight container or a
loaf pan and freeze until solid, approximately 2 hours. (If using a loaf pan, place a piece of
wax or parchment paper over the surface of the nice cream, then wrap the pan in plastic wrap
to prevent ice crystals from forming).
June 2018 Recipe eBook for TPYC members pg. 31
Summer Berry Clafoutis
This would be a PERFECT brunch dish don’t you think? Blueberries are rich in antioxidants, anti-
cancer fight Alzheimer’s and are anti-inflammatory!
• Butter for pan
• 1 1/4 cups coconut milk
• 1/2 cup granulated sugar, divided
• 3 eggs
• 1 tablespoon vanilla extract
• ⅛ teaspoon salt
• 1 cup flour
• 2 cups blueberries, rinsed and well drained
• Powdered sugar
1. Heat oven to 350 degrees. Lightly butter a medium-size flameproof baking dish at least 1 1/2 inches deep.
2. Place the milk, 1/3 cup granulated sugar, eggs, vanilla, salt and flour in a blender. Blend at top speed until smooth and frothy, about 1 minute.
3. Pour a 1/4-inch layer of batter in the baking dish. Turn on a stove burner to low and set dish on top for a minute or two, until a film of batter has set in the bottom of the dish. Remove from heat.
4. Spread berries over the batter and sprinkle on the remaining granulated sugar. Pour on the rest of the batter and smooth with the back of a spoon. Place in the center of the oven and bake about 50 minutes, until top is puffed and browned and a tester plunged into its center comes out clean.
5. Sprinkle with powdered sugar just before serving. (Clafoutis need not be served hot, but should still be warm. It will sink slightly as it cools.)
June 2018 Recipe eBook for TPYC members pg. 32
Cocktails/Drinks
Lavender Simple Syrup
My lavender is coming back full force, so I picked some last week and dried it and made this
delicious simple syrup for lavender margaritas mmmmm!
• 1 cup water
• 2 tbsp. dried lavender
• 1/2 cup honey or agave
1. Add all ingredients to a small saucepan and
bring to a boil.
2. Turn down heat and simmer for 20 minutes.
3. Remove pan from heat and strain the
flowers out.
4. Let cool and transfer to glass container.
Keep refrigerated.
June 2018 Recipe eBook for TPYC members pg. 33
Lavender Watermelon Margarita
Hello summer cocktail! This lavender watermelon margarita is perfect for your parties and BBQ. Lavender is delicious and great to destress you. Just add lavender to your simple syrup, simmer for 5 minutes and then strain off.
• 1 cup tequila
• 1/2 cup lime juice
• 1/4 cup triple sec or Controy
• 1/4 cup lavender simple syrup
1. Using a small paring knife, cut 1 end off watermelon in a zigzag pattern. Discard end. Using
a spoon, remove watermelon flesh, and place watermelon flesh in a blender. Process until
smooth. Pour through a fine wire-mesh strainer, and discard solids.
2. Add 1 cup of watermelon juice to the ingredients and shake well (reserve remaining
watermelon juice for another use.) pour into watermelon and add ice. Enjoy!
3. Ps if you don’t know Controy read on (and buy some! It’s great!) Founded in 1933,
CONTROY Orange Liqueur, the original Mexican Orange Liqueur, is the secret ingredient
necessary to create the perfect authentic Mexican Margarita.
June 2018 Recipe eBook for TPYC members pg. 34
Strawberry-Lemon Mojitos
Here's a great way to test strawberries, if you fail you may just not care 😆. Still you could
also use this recipe to test much lower reactive berries, like blackberries or raspberries!
Blackberries work every other Raspberries once a week. I like using bottled organic lemon
juice - I pay 6.99 for 32 oz.- total score!
• 8 lemon wedges
• 24 mint leaves, plus 4 mint sprigs, for garnish (optional)
• 4 strawberries, plus 2 halved strawberries, for garnish
• Ice cubes, plus crushed ice
• 8 ounces gold or aged rum or tequila
• 3 ounces fresh lemon juice
• 2 ounces prepared sugarcane syrup or agave nectar
1. In a cocktail shaker, muddle the lemon wedges with the whole strawberries and mint leaves.
2. Add ice and the rum, lemon juice and sugarcane syrup; shake well.
3. Strain into crushed ice–filled highball glasses.
4. Garnish with the berry halves and mint sprigs.