MASTER RECIPES: PROTEIN
GROUND MEAT
Ground meat is very versatile and cooks quickly, so a variety of meals are only a few minutes away at any time. Experiment with beef, lamb, pork, turkey, and bison—we’ve given you ideas below to get you started. You might just discover a new favorite!
MASTER RECIPE — GROUND MEAT
1-2 Tbsp cooking fat · 1 medium onion, diced · 2 lbs ground meat (beef, bison, lamb, pork, turkey, or chicken) · salt and black pepper · garlic powder
Heat a large skillet over medium-high heat for about 3 minutes. Add cooking fat and allow it to melt. Add the onion, and sauté, stirring with a wooden spoon, until crisp-tender and translucent, about 5 minutes. Crumble the ground meat into the pan with your hands, then break up large chunks using the wooden spoon. Season generously with salt, pepper, and garlic powder. Continue to cook and stir until the meat has no pink spots, about 7-10 minutes. If you’re not using grass-fed or pastured meat, drain the excess fat before you dig in.
To make a one-skillet meal, cook 1 to 2 cups of vegetables (see chart) per person. Then, place another 1 to 2 Tbsp cooking fat in a large skillet over medium-high heat. Add cooked ground meat and vegetables, and season according to the chart (seasoning amounts are per person). Sauté until heated through.
GROUND MEAT SKILLET RECIPES NOTES
Asian Beef and Broccoli: ground beef · broccoli · carrots · red bell pepper · 1 tsp coconut aminos 1/8 tsp each cinnamon and ginger Serve on a bed of raw baby spinach for extra veggies. Sprinkle with toasted sesame seeds and sliced scallions. Add orange slices for dessert, just like you get in a Chinese restaurant.
Cashew or Almond Beef: ground beef · celery · green bell pepper · ? cup cashews or almonds · 1 tsp coconut aminos · pinch each cinnamon and ginger Toast cashews or almonds in a dry pan over medium-high heat for 3-5 minutes, then chop and sprinkle on top. Add a cup of Bone Broth (see recipe) as a tasty variation.
Morning Mix: ground pork or turkey · diced apple 1/8 tsp each cinnamon and nutmeg A great morning meal, or “breakfast for dinner.” A real kid pleaser!
Sweet Potato Hash: ground beef or turkey · roasted sweet potatoes · green bell peppers · 1/8 tsp each paprika and cinnamon Butternut squash is a good stand-in for sweet potatoes. Consider fried or poached eggs on top, along with a sprinkle of dried chives. Great for kids!
Taste of Greece: ground pork or lamb · tomatoes · green beans · 1/8 tsp each oregano and marjoram Feel free to replace green beans with zucchini, spinach, or eggplant. Drizzle with Classic Pantry Vinaigrette (see recipe) and chopped fresh parsley
Indian Curry: ground beef or lamb · cauliflower · carrots · ? cup coconut milk · 1 tsp curry powder Trade cauliflower for broccoli and/or raw diced tomatoes for a different flavor sensation.
Thai Basil Beef: ground beef · green beans · red bell pepper · 1 Tbsp each lime juice and coconut aminos · a few fresh basil leaves Top with a squeeze of lime juice for added zing. Great for breakfast with an egg added to the mix—or in a bowl with lots of broth for instant soup.
Deconstructed Pizza: ground beef · tomato · baby spinach · sliced black olives · ? tsp each rosemary and oregano Also tasty: mushrooms, zucchini, and/or kale; drizzle with a little Classic Pesto (see recipe) just before eating.
10-Minute Chili: ground beef · ? cup canned diced tomatoes · red and green bell peppers · ? tsp cumin · 1 tsp chili powder Serve on a bed of baby spinach and top with diced avocado and/or black olives, chopped fresh cilantro, and a light drizzle of Ranch Dressing (see recipe).
Deconstructed Burger: ground beef · green bell pepper · 1/8 tsp paprika Mound ground beef on a pile of lettuce, then top with: tomatoes, onion, mushrooms, pickles, Olive Oil Mayo (see recipe), mustard, jalape?os, or BBQ Sauce (see recipe).
Mexicali Meat: ground beef · jalape?os · tomatoes · green and red bell pepper · ? tsp chili powder · ? tsp cumin Drizzle with Dreamy Avocado Dressing (see recipe) and top with sliced scallions and/or chopped fresh cilantro
CHICKEN, PORK, OR FISH
Tender and oh-so-versatile, chicken breasts — or pork chops, or seafood — can be quickly transformed into one-skillet meals that will satisfy your taste buds without requiring special skills or tons of time. Serve this tender, flavorful protein alongside two bright vegetables for a pretty plate that packs a nutritional punch.
MASTER RECIPE: — CHICKEN, PORK, OR FISH
This technique works for chicken breast; pork chops; firm, white fish filets at least 1-inch thick; salmon; and shellfish (like shrimp or scallops).
2 lbs boneless, skinless chicken breasts, cut lengthwise into 1-inch strips · salt and black pepper · 2-4 Tbsp cooking fat · 2 cloves garlic, minced or crushed · 1/3 cup chicken broth
Sprinkle the chicken pieces with salt and pepper. Cook the fat in a large nonstick skillet over high heat for about 3 minutes. Add the chicken and reduce heat to medium-high. Allow the chicken to cook on one side, undisturbed, for 2-3 minutes. Use tongs to flip the chicken over and brown other side, 2-3 minutes. (For pork, cook 3-4 minutes per side.) Remove chicken from pan, reduce heat to medium, add the crushed garlic, and cook until fragrant, about 15 seconds. Then, deglaze the pan and finish the dish using the ingredients below. (To deglaze: Add broth to pan, along with additional seasonings. Scrape up any tasty brown bits with a wooden spoon, then bring to a boil.)
CHICKEN/PORK/WHITE FISH RECIPES NOTES
California Style: ? cup organic balsamic · 8 sundried tomatoes (in oil), minced · ? cup fresh basil leaves, minced Deglaze the pan with balsamic vinegar, broth, and sundried tomatoes. Return chicken to pan. Simmer until sauce is slightly thickened, 2-3 minutes. Remove pan from heat and stir in basil.
Tarragon Cream: 4 thinly sliced scallions · ? lb sliced mushrooms ·1 tsp tarragon · 1/3 cup coconut milk After chicken is browned, add scallions and mushrooms; sauté until just softened, about 1-2 minutes. Deglaze with broth, tarragon, and coconut milk. Return chicken to pan. Bring to a boil, then simmer over low heat until sauce is thickened, about 2-3 minutes.
Italian: 1 tsp oregano ·1 tsp rosemary ·1 can (14.5 oz) diced, fire-roasted tomatoes ·? cup fresh parsley leaves, minced Deglaze with broth, oregano, and rosemary. Add diced tomatoes, bring to a boil. Return chicken to pan, simmer uncovered until sauce is thickened, 3-5 minutes. Remove from heat, stir in parsley.
Citrus: 1/3 cup lime, lemon, or orange juice · 1 tsp lime, lemon, or orange zest · ? cup fresh parsley leaves, minced· 1 Tbsp clarified butter Deglaze the pan with the broth, citrus juice, and zest. Return chicken to pan and simmer until sauce is slightly thickened, 1-2 minutes. Remove pan from heat and stir in parsley, along with clarified butter.
Moroccan: 1 onion, finely diced · an additional 2/3 cup chicken broth · 1 tsp ground cumin · ? tsp cinnamon · ? cup raisins · ? cup coconut milk Deglaze the pan with the broth, cumin, and cinnamon. Add the onion and sauté until soft, about 3-4 minutes. Add the raisins and coconut milk to the pan; bring to a boil, then simmer over low until slightly thickened, 2-3 minutes.
Mexican: ? cup lime juice ·2 tsp chili powder · 1 tsp ground cumin · an additional 2/3 cup chicken broth ·1 can (4 oz) diced green chilies (mild or hot) ·? cup fresh cilantro leaves, minced· 1 Tbsp clarified butter Deglaze the pan with the lime juice, chili powder, and cumin. Add the broth and chilies, then return chicken to pan. Boil until liquid is reduced by about half, 7-10 minutes. Remove pan from heat and stir in the cilantro and clarified butter.
EGGS
Eggs aren’t just for Meal 1! In a savory frittata or omelet, hot or at room temperature, they’re a perfect comfort food, and a slice of frittata is great for brown-bagging. In a hurry? Make a big scramble instead! Skip the broiling step and cook eggs through during the skillet stage.
MASTER RECIPE—FRITTATA
9 large eggs · ? tsp salt · ? tsp black pepper · seasonings (see chart) · 1-2 Tbsp cooking fat · 1-2 palm-size servings added protein (see chart) · 2-3 cups cooked vegetables (see chart)
Preheat oven to 400° F. Beat eggs, salt, pepper, and seasonings until blended. In a large oven-safe skillet, cook fat over medium heat until shimmering. Place protein and vegetables in the pan, stir to coat with fat, then pour in the beaten eggs. Use a spatula to stir, gently scraping the bottom of the skillet to make large curds, about 2 minutes. Shake the pan to evenly distribute the ingredients and allow to cook undisturbed so the bottom sets, about 30 seconds. Place the pan in the oven and bake until the top is puffed and beginning to brown, 13-15 minutes. Remove skillet from the oven, allow the frittata to set for 5 minutes, then cut into wedges to serve.
Use these protein-vegetable-seasoning ideas to take your frittatas to the next level.
ADDED PROTEIN VEGETABLES SEASONINGS SERVING SUGGESTIONS
Ground beef Onion, Spinach 1 tsp sweet paprika Sprinkle with finely diced fresh tomato and drizzle with Classic Pantry Vinaigrette.
Shrimp or salmon Mushrooms, Asparagus 1 Tbsp chives, ? tsp lemon zest Sprinkle with fresh lemon juice and chopped fresh parsley or drizzle with Dreamy Avocado Dressing.
Shrimp or salmon Scallions, fresh basil leaves ? tsp lemon zest Drizzle with a little Classic Pesto or Tartar Sauce
Diced chicken Broccoli, Cabbage 1-2 Tbsp coconut aminos, ? tsp ginger Sprinkle with chopped scallions and a tiny drizzle of sesame oil.
Ground pork or beef Red bell peppers, Asparagus 1 tsp tarragon Sprinkle with minced fresh parsley leaves and Classic Pantry Vinaigrette.
Italian or chicken sausage Bell peppers, Onion, Zucchini 1 tsp oregano Drizzle with Classic Pantry Vinaigrette.
Ground pork or beef Mushrooms, Broccoli ? tsp nutmeg Drizzle with Classic Pantry Vinaigrette.
Ground lamb Butternut squash, Spinach 1 tsp cinnamon, ? tsp cumin Drizzle with extra-virgin olive oil, sprinkle with minced fresh parsley.
MASTER RECIPES: VEGETABLES
With these instructions you’ll have all the know-how to cook just about any vegetables you find at the grocery store or farmers’ market. We’ve included seasoning ideas for serving the vegetables as a side dish. If you plan to use the vegetables for a frittata, curry, or soup just follow the master recipe and skip the seasonings listed in the chart.
MASTER RECIPE — ROASTED VEGETABLES
Preheat the oven to 425° F. Wash veggies and cut into even-size pieces. In a large bowl, toss with 2 Tbsp clarified butter or coconut oil, 1-2 crushed garlic cloves, and salt and pepper. Spread the vegetables in a single layer on a baking sheet. Bake on the middle racks of the oven, stirring about every 15 minutes to ensure even browning. If veggies are browned to your liking before they’ve reached your desired tenderness, turn the heat down to 350° F and roast longer, checking for doneness every 5-7 minutes.
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MASTER RECIPE — WET SAUTE VEGETABLES
Wash your veggies under running water, then cut according to chart below. Place ? cup water in a large nonstick skillet. Turn the heat to high, and when the water is boiling, add vegetables to pan, cover with a lid, and allow the vegetables to soften, according to the times below. When most of the water has evaporated, remove the lid and stir with a wooden spoon. Check for doneness and, if necessary, add more water, stirring vigorously, until the vegetables are tender.
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MASTER RECIPE — GRILLED VEGETABLES
In a large bowl, toss 1-2 lbs washed and cut vegetables with 2 Tbsp melted clarified butter or coconut oil, 1-2 crushed garlic cloves, and salt and pepper. Let marinate for 20-30 minutes. Heat grill on high with lid closed. Remove vegetables from marinade, wrap in foil (if necessary to avoid falling through the slats), and place on grill. Turn heat down to medium and close lid. Grill for time listed, checking every 5 minutes for browning and tenderness.
Make any veggie in this chart instantly “kid friendly” by serving a little Ranch Dressing, Classic Pantry Vinaigrette, or Dreamy Avocado Dressing alongside for dipping. Healthy fats plus vegetables is a big win!
VEGETABLE ROAST WET SAUTé GRILL SEASON
Asparagus Whole, 25 min Whole, 5-10 min Whole, 2-3 min Squeeze of lemon juice and zest after cooking
Beets 1" pieces, 35-45 min 1" pieces, 15-20 min Halve; wrap in foil, 25-30 min Squeeze of orange juice and zest after cooking
Bell pepper 1" pieces, 25-35 min 1" pieces, 5-6 min Halve, 5-6 min per side Splash of balsamic vinegar after cooking
Broccoli 1" florets, 20-25 min 1" florets, 5-7 min Large spears, 8-10 min per side Squeeze of lemon juice and zest after cooking
Brussels sprouts Halve, 35-40 min Halve, 6-8 min Whole, skewered, 7-8 min per side Dried thyme and lemon zest before cooking
Butternut squash 1" pieces, 45-50 min 1" pieces, 7-9 min ?" slices, 7-8 min per side Dried thyme before cooking
Cabbage 8 wedges, 25-30 min 8 wedges, 8-10 min 8 wedges; wrap in foil, 30 min Squeeze of lemon juice and dried chives after cooking
VEGETABLE ROAST WET SAUTé
GRILL SEASON
Carrots 1" pieces, 20-25 min 1?" pieces, 6-8 min Whole, 20-25 min Squeeze of lemon juice and fresh chopped parsley and mint after cooking
Cauliflower 1" florets, 20-30 min 1" florets, 5-7 min 1" florets; wrap in foil, 20-25 min Squeeze of lemon juice and dried chives after cooking
Eggplant ?" slices, 20-25 min 1" pieces, 6-8 min ?" slices, 6-7 min per side Chopped fresh tomatoes and dried oregano after cooking
Fennel 1" pieces, 30-40 min 1" pieces, 8-10 min Quarter, 5-8 min per side Squeeze of orange or lemon juice and zest after cooking
Green beans Whole, 12-15 min Whole, 5-6 min Whole; wrap in foil, 30 min Dried thyme before cooking; squeeze of lemon juice and zest after
Kale 2" pieces, 10-12 min 2" pieces, 6-8 min N/A Squeeze of lemon juice and zest after cooking
VEGETABLE ROAST WET SAUTé
GRILL SEASON
Mushrooms Halve, 30-35 min Halve, 4-5 min Halve; skewer, 5-6 min per side Splash of balsamic vinegar and dried chives after cooking
Onion 8 wedges, 20-25 min ?" slices, 5-7 min Quarter; skewer, 8-10 min per side Dried thyme before cooking; squeeze of lemon juice and zest after cooking
Parsnips 1" pieces, 20-25 min 1?" pieces, 6-8 min Whole, 20-25 min Dried thyme before cooking
Radishes Halve, 15-20 min Sliced thin, 5-7 min Halve; wrap in foil, 20-25 min Squeeze of orange juice and fresh parsley after cooking
Snap peas/snow peas Whole, 12-14 min Whole, 4-5 min Whole; wrap in foil, 12-14 min Splash of coconut aminos and chopped scallions after cooking
Sweet potatoes 1" pieces, 45-50 min 1" pieces, 7-9 min N/A Squeeze of orange juice and a pinch of cinnamon after cooking
VEGETABLE ROAST WET SAUTé
GRILL SEASON
Tomatoes Quarter, 30-40 min 1" pieces, 3-4 min Halve, 3-5 min per side Drizzle of extra-virgin olive oil and coarse salt after cooking
Turnips 1" pieces, 45-50 min 1" pieces, 7-9 min ?” slices, 3-4 min per side Dried chives after cooking
Zucchini/summer squash Quarter, 6-10 min 1?" rounds, 5-6 min ?” lengthwise slices, 4-5 min per side Lemon zest and dried chives after cooking
*All vegetables benefit from a drizzle of olive oil after cooking.
MASTER RECIPES: CURRIES
A Thai curry made with coconut milk is nutritious, silky, and comforting. When you have prepped ingredients on hand, it’s also superfast. You can buy curry paste in most grocery stores, and the different colors lend themselves to different vegetable combinations, so you never have to eat the same dish twice.
MASTER RECIPE FOR THAI CURRY
?-? can coconut milk, per person · 1-2 Tbsp yellow, green, or red curry paste · protein portion, per person (see chart) · 2 cups cooked vegetables, per person (see chart)
Place coconut milk and curry paste in a large skillet over medium heat. Stir until combined, then simmer 5 minutes. Add protein (cooked) and vegetables to the skillet. Simmer until heated through, about 5-10 minutes. Mix and match your choice of protein with our vegetable recommendations, garnish, and serve.
PROTEIN YELLOW CURRY (MILD) GREEN CURRY (MEDIUM) RED CURRY (HOT) GARNISH (MINCED)
Beef, Chicken, Hard-boiled eggs, Lamb, Pork, Salmon, Scallops, Shrimp Butternut squash, Cabbage, Carrots, Cauliflower, Mushrooms, Onion, Pineapple, Red peppers, Sweet potato Broccoli, Cauliflower, Chard, Eggplant, Green beans, Onion, Red/green peppers, Snow peas, Spinach, Sugar-snap peas Eggplant, Green beans, Mushrooms, Onion, Pineapple, Red peppers, Sweet potato, Zucchini Almonds, Basil leaves, fresh Cashews, Cilantro, Raisins, Scallions, Plus a squeeze of fresh lime juice
MASTER RECIPES: SOUPS
What’s better than love eaten with a spoon? Warm, comforting, and easy to throw together, soup is also surprisingly great for breakfast—and packs protein, vegetables, and fat into one steaming bowl. Top with a fried or hard-boiled egg for extra protein.
MASTER RECIPE — BONE BROTH
4 qts water · 1 tsp salt · 2 Tbsp cider vinegar · 2 large onions, unpeeled and coarsely chopped · 2 carrots, scrubbed and coarsely chopped · 3 celery stalks, coarsely chopped · 1 bunch fresh parsley · 2-3 garlic cloves, lightly smashed · 2-4 lbs meat or poultry bones
Place all ingredients in a large slow cooker set on high. Bring to a boil, then reduce setting to low for 12- 24 hours. The longer it cooks, the better it tastes! Strain stock through a fine-mesh strainer or coffee filter and discard the waste. Homemade stock is best stored in the freezer if you’re not going to use it within a few days.