Breaded Cod (oven baked)

Brush cod fillets with egg white.

Dip in breading (see master breading recipe).

Bake at 450 F for 10-15 minutes, until fish flakes apart (careful to not overcook!)

A 3 oz serving should have around 131 cal, 2.9 g fat, 18.1 g protein and 7 carbs

Chris' Blueberry Muffins (optional protein)

Great to have in the freezer for extra calories or for work snacks.

Mix in a bowl:
1.5 C flour
1/4 C oat bran
3/4 tea salt
2 tea baking powder
1/3 C sugar
Optional: substitute 1-2 scoops plain whey protein powder for some of the flour.

In another bowl, beat together:
2 egs
1/4 C melted butter
1/4 to 1/2 tea vanilla extract
2 drops almond extract
3/4 C milk, rice milk or other "mylk"

Preheat oven to 400 F.

Combine the two bowls' contents, stir with a fork (ok for lumps to remain in the batter- just combine and not overbeat).

Gently fold in 1 C frozen blueberries.

Pour into greased muffin pan (spread into 12 muffins). Bake for 20 minutes.

Instant Oatmeal (instead of packets)

Instead of buying oatmeal packets at the store (at exorbitant costs) we suddenly realized we can make it ourselves!!!

Shake or mix the following together in a large container or ziplock bag, making sure to separate the raisins.

6 C "instant" or "quick" oats (these have been processed by heat/knife to cook up in hot water without being boiled. Higher on the glycemic index than old fashioned oats or steel cut but is more convenient)

1/2 tea salt
1/4 C brown sugar (packed)
2 tea cinnamon
1/2 tea nutmeg
1 C raisins

When you're ready to eat, scoop up desired amount into a bowl, add boiling water and stir. Let sit for a couple minutes-- it will fluff up.

Heirloom Navel Orange Vinegar

Got this from a coworker! As oranges are in season, was able to snag them for 79 cents a pound!!

Scrub and completely dry 3 organic oranges. Use organic b/c we're using the peel/rind and citrus trees get a lot of pesticides in conventional farming.

Get the zest/peel off the oranges (use a microplane, zester or veggie peeler)- make sure you don't get the white pith.

Add the peel to a clean 1 quart glass canning jar.

Now juice the oranges and add the juice to the jar.

Pour in 5% white vinegar to nearly the top of the jar.

Cover the top of the jar with plastic wrap (so the acid in the citrus doesn't react with the metal jar lids). Then screw on jar lid.

Let sit in dark for 1 month.

Strain.

Pour finished vinegar into clean jars for use. Make sure you've got either plastic lid or wrapped a metal canning lid in plastic (vinegar reacts with the metal).

Combine with oil for salad dressing, or use in marinade recipes. Really good in watercress orange avocado salad.

Makes great gifts!

Mexican sauces on Enjitomatadas

Sauce goes over fresh tortillas, with toppings like avocado, crema (or plain yogurt + water), cilantro, chopped white onion and cotijia cheese.

Tomato version (rojas)
Blend:
2 garlic cloves
1-2 jalapenos
28 oz of tomatoes

Tomatillo Version (verde)
Blend:
3 garlic cloves
1 serrano or jalapeno
1.5 lb tomatillos, husked
3/4 C cilantro

Whichever version you choose, pour into hot saucepan w/ olive oil and reduce to thick sauce.

Add 2 C broth, stir, and simmer 10 minutes.

Slow Cooker Beef & Potato Tinga

Cut 1 pound of potatoes, sweet potatoes or yams into 1 inch cubes. Lay on bottom of slow cooker.

Cut 2-3 lbs of beef chuck or pork shoulder into 1 inch pieces, trimming fat. Layer on top of potatoes in slow cooker.

Blend:
28 oz can tomatoes
2 chipotle chiles from can in adobo (choose cans without caramel coloring if possible)
1 TB chipotle canning sauce
1-2 mild (guajilo) chiles, toasted over flame and de-seeded
1 TB worcestershire sauce
1 tea oregano
3 garlic cloves
1 onion
1.5 tea salt

Pour the tomato mixture over the meat in the slow cooker.

Slow cook on "HIGH" setting for 6 hours (you can use the "warm" function afterward for up to 4 hours).

Eat over rice or quinoa, or in tortillas. Or use as a tamale filling!

Goes well with avocado, queso fresco/cheese, white onion and cilantro garnishes.

Small Batch Blue Cheese Dressing (1 cup) (dairy)

Combine in blender:
1-2 oz blue cheese (depends on how strong your cheese is)
1/2 C mayo or greek yogurt
1 TB cream or buttermilk
2 TB water or enough to cover vitamix blades
1 clove garlic
1/8 tea smoked paprika
1/2 of chipotle pepper from can with adobo OR 1/4 tea chile powder
<=1 TB white vinegar or komezu

Great over stiff greens/salads like romaine, iceburg, cabbage or with veggies like green beans, asparagus, broccoli or potatoes.

Raw Pistachio Chai Latte

Combine in high speed blender:
1/4 C raw pistachios
3 dates, pitted
vanilla bean
1/4 tea cardamom seeds
pinch of cloves (whole)
chunk of ginger root
1/2 tea rose extract/rose water
pinch cinnamon
2.5 - 3C water

Vegan Apple Crisp (wheat free, no sugar added)

Slice apples uniformly into a pyrex baking dish.

Toss with lemon juice, cinnamon, vanilla extract.

Combine in a food processor to make the topping:
1 C rolled oats
1/2 C pitted dates
1/4 - 1/3 C coconut oil
1/4 - 1/2 C pecans
1/8- 1/4 tea salt
almond extract
cinnamon

Sprinkle topping over apple mixture in pan.

Bake at 350 degrees for 30 minutes, or until soft inside and slightly crispy on top. Or it would probably be good raw just as is without baking.

Pork Stew (Slowcooker)

1. Saute 1 sliced onion in pork/bacon fat.

Add 5 cloves crushed garlic, stir. Once turning golden but not yet brown. Take off heat.

2. Put cooked onion/garlic in blender. Add:
1/2 jalapeno pepper
handful parsley
handful rosemary
2 tomatoes
1-2 cups water (enough to cover)

Blend until smooth.

3. Put the following in crock pot/slow cooker:

2-3 lbs pork roast, trimmed and cut into chunks
2 carrots, cut rangiri style (irregular chunks)
1 onion, cut into chunks
2-4 bay leaves 4 black pepper corns 1/2 tea cumin 1/2 tea paprika

4. Pour liquid (onion/garlic/tomato) from blender over the stuff in slow cooker to cover.

5. Turn slow cooker/crock pot on low heat for 9+ hours or on high for 4+ hours.

6. When ready, stir in 1 tea salt (or more to taste) and additional cracked black pepper.