RepairVite Challenge, Part 2
Half-way through, I felt like I finally hit my stride.
Meal 6: Pan-grilled cod with avocado sauce, cilantro-lime rice, and taco seasoned zucchini. Serves 4.
After the first meal with avocado sauce flopped, I was determined to find a way to incorporate it into a cohesive meal. Is pan grilling a thing? We have a skillet with ridges to mimic the effects of grilling and that’s my go to for cooking fish, chicken, or steak and I’ve decided to call that pan grilling, whether that’s technically a thing or not.
Ingredients:
1 tbs olive oil
2 large zucchini
2 tsp cumin
1 tsp chili powder
4 4 oz cod fillets (any mild-flavored fish or chicken would also work)
1 small avocado
2 tbs unsweetened coconut milk
2 tsp lime juice
1 tsp garlic powder
salt and pepper
1 bag of steamable riced cauliflower
1/4 cup of fresh cilantro, chopped
1 tbs lime juice
Dice the zucchini and heat the olive oil in a large skillet. Sauté the zucchini over medium heat and toss with cumin, chili powder, and salt and pepper to taste.
If you want to make cauliflower rice from scratch, be my guest. I just popped a bag of Steamfresh cauliflower rice in the microwave, then dumped it into a bowl and combined it with the cilantro, lime juice, and a hint of salt.
Pat the fish fillets dry with a paper towel and season with salt and pepper. Spray a large skillet with cooking spray, then cook the fillets until there are cooked about half way done, then flip.
While the fish is cooking, mash one avocado, combine with coconut milk, garlic powder, and salt and pepper to taste. Spread over fish to serve.
Meal 7: Indian-inspired lamb, sweet potatoes, and kale. Serves 4.
Ingredients:
1 lb leg of leg cut into 1” pieces
1 medium-sized onion, quartered and sliced thin
2 tbs minced fresh ginger
3 medium cloves garlic, pressed
2 tsp turmeric
5 cups finely chopped kale
3 cups sweet potatoes, peeled and cut in 1-inch cubes (about 1 large potato)
1 tbs + 1 cup chicken broth
salt and white pepper to taste
Prepare all the vegetables by chopping and have ready
Heat 1 tbs broth in a large-size stainless steel braising pot or skillet. Sauté onion, garlic, ginger, and lamb in broth over medium heat for about 5 minutes, stirring frequently.
Add the turmeric, mixing well for about half a minute. Add 1 cup broth and stir in sweet potatoes and kale. Simmer on medium low heat covered stirring occasionally for about 15 minutes, or until lamb, potatoes and kale are tender.
This can be served over cauliflower rice or on its own.
Meal 8: Pan-fried salmon with lemon-dill coconut cream sauce, roasted asparagus, and mashed sweet potatoes. Serves 4.
Ingredients:
2 large sweet potatoes, quartered
1/3 cup unsweetened coconut milk
2 tsp cinnamon
1/2 tsp cloves
2 bunches of asparagus
2 tbs olive oil
salt and pepper
4 4 oz salmon fillets
Once can of coconut cream
1 tbs dill
1 tbs lemon juice
2 tsp garlic powder
salt and white pepper
Clean and cut up the sweet potatoes while bringing a large pot of water to a boil. Place the potatoes in the water and boil for 15 minutes. Drain and place in a large bowl. Using an electric mixer, blend the potatoes, coconut milk, cinnamon, and cloves until they reach your preferred consistency.
Roast the asparagus. Preheat the oven to 425. Trim the ends of the asparagus, then place them in a zip lock bag with just enough salt, pepper, and olive oil to coat them (about 2 tbs), seal the bag and shake until evenly coated. Bonus points if you used garlic infused olive oil. Prepare a baking sheet with parchment paper and cooking spray and place the asparagus on the tray in one layer. Bake for 15 minutes.
Pat the salmon dry with a paper towel and sprinkle with salt and pepper. Add 1 tbs of coconut oil to the skillet, then pan fry the fillets skin-side down until cooked about half way through, then flip.
Over medium heat, warm the coconut cream in a small sauce pan. Remove from heat, then add dill, lemon juice, garlic powder, salt, and white pepper to taste. Spoon over fish fillets to serve. You’ll have a substantial amount of sauce left over for future meals
Meal 9: Pan-grilled chicken with lemon-dill coconut cream sauce, roasted carrot chips, and sautéed kale.
Ingredients
2 chicken breasts, sliced into 2 thin cutlets each
1 16 oz bag of carrot chips (sure, you could make your own with a mandolin slicer, but I am far too lazy for that)
4 tbs olive oil, divided
salt and pepper
5 cups of kale, chopped
1 tbs minced garlic
salt and pepper
lemon-dill coconut cream sauce (recipe above)
Pat the chicken cutlets dry with a paper towel, season with salt and pepper. Spray a large skillet with cooking spray and cook chicken until half way done, then flip. Spoon coconut cream sauce over to serve.
Preheat the oven to 425. Toss the carrot slices into a zip lock bag with just enough salt, pepper, and olive oil (about 2 tbs) to coat them, seal the bag and shake until evenly coated. Bonus points if you used garlic infused olive oil. Prepare a baking sheet with parchment paper and cooking spray and place the carrot chips on the tray in a thin, even layer. Bake for 15 minutes.
Heat 2 tbs olive oil over low heat in a large skillet and sauté the minced garlic for about 30 seconds. Add the kale one handful at a time, toss, and sauté until all of it is wilted.
Meal 10: Green tikka masala. Serves 6.
Ingredients
2 lbs skinless, boneless chicken thighs, cut into 1-inch pieces
2 large zucchini, quartered and sliced
1 cup full-fat coconut milk
1 onion, finely chopped
1/4 cup lemon juice
1/2 cup water or chicken stock
4 garlic cloves, minced
2 cups fresh cilantro leaves
1 cup fresh mint leaves
1 1/2 tsp turmeric
1/2 tsp cinnamon
1/2 tsp ground cardamom
1/8 tsp ground cloves
4 tbsp coconut oil
Sea salt and f pepper to taste
Heat a large skillet over a medium heat and add the zucchini along with the coconut oil and sauté until tender. Remove from the skillet and set aside.
Add remaining 2 tbs of olive oil along with the onion. Cook, stirring occasionally, for about 5 minutes, until the onion starts to soften.
Add the chicken thighs as well as the turmeric to the skillet and continue cooking, still while stirring occasionally, for about 7 minutes.
Meanwhile, place the lemon juice, water or stock, cilantro, mint, jalapeño and garlic in a blender or food processor and process to obtain a smooth puree.
After the chicken has cooked for about 7 minutes, add the cloves, cardamom and cinnamon. Cook for another minute. Add the zucchini back into the skillet.
Pour in the coconut milk, season to taste with sea salt and freshly ground black pepper and add the herb puree.
Bring to a simmer and let simmer for about 15 minutes, until the chicken is well cooked and tender
Can be served over cauliflower rice.
Honestly, I didn’t notice any benefits from going on this protocol, but then again, it was only for 21 days and I didn’t have any issues that needed to be addressed by it. I did, however, come away from this with a new found love for sweet potatoes and squash - all the squash. I’m currently obsessed with trying every squash recipe on the interwebs - yes, I have my work cut out for me.