Super Simple

Not everyone likes recipes- here is a sample menu with simple ingredients. Remember, you can use all herbs and spices, tamari, coconut aminos, ginger, garlic. Add flavor to your foods!


Monday

Breakfast
1 cup cooked oats
cinnamon
1 cup blueberries

Snack
apple

Lunch
Hamburger patty
green beans
carrots
1 cup oat milk
orange

Snack
1 cup blueberries

Dinner
Pork loin
baked sweet potato
steamed broccoli
1 cup cooked brown rice
herbs as needed



Tuesday

Breakfast
1 cup oat milk
1 cup strawberries


Snack
orange

Lunch
Pork loin
baked sweet potato
steamed broccoli
1 cup cooked brown rice
herbs as needed
1 cup blueberries

Snack
apple

Dinner
Chicken breast
roasted parsnips
green beans
1 cup cooked brown rice


Wednesday

Breakfast
egg whites
chopped spinach
bell peppers
mushrooms


Snack
pork loin
celery

Lunch
Chicken breast
asparagus
green beans

Snack
pork loin
celery

Dinner
ground turkey
bell peppers, onion
celery, spinach
cooked with herbs


Thursday

Breakfast
egg whites
chopped spinach
bell peppers


Snack
Chicken breast
asparagus

Lunch
ground turkey
bell peppers, onion
celery, spinach
cooked with herbs


Snack
Chicken breast
asparagus

Dinner
steak
broccoli
green beans



Friday

Breakfast
1 slice Ezekiel toast
1 cup oat milk
1 cup peaches
sliced cucumber
1 boiled egg

Snack
raw almonds
carrot sticks

Lunch
Salad with leftover
steak, ranch dressing
raspberries

Snack
raw almonds
cucumber

Dinner
ground beef in lettuce cups
guacamole
diced tomato or salsa



Saturday

Breakfast
1 slice Ezekiel toast
1 cup oat milk
1 cup peaches
sliced cucumber
1 boiled egg

Snack
1 cup almond milk
celery

Lunch
ground beef in lettuce cups
guacamole
diced tomato
cherries

Snack
1 cup almond milk
celery

Dinner
pork chop
baked sweet potato
roasted cauliflower
1 cup wild rice or quinoa
herbs as needed



Sunday

Breakfast
1 slice Ezekiel toast
1 cup oat milk
1 cup peaches
sliced cucumber
1 boiled egg

Snack
raw almonds
carrot sticks

Lunch
pork chop
baked sweet potato
roasted cauliflower
cherries

Snack
1 cup almond milk
celery

Dinner
salmon
roasted carrots
salad with ranch













Fermented Sour Pickles - All Phases

Fermented Sour Pickles

All Phases


These are super easy to put together and the fermentation is so good for the gut! You will use salt to preserve them, rather than vinegar. 

Choose pickling cucumbers- regular cucumbers will work but could end up mushy. 

Do not skip the bay leaves (or other leaves listed)- these are very necessary. The tannins in the leaves are necessary to keep the skin from getting soggy.

Use sea salt- not table salt (that usually contains sugar and iodine)- you want pure salt

Feel free to adjust the spices- these are totally customizable!

You can also drink the brine! Full of electrolytes- think of it as a natural Gatorade! 

Don’t like cucumbers? Use some carrots, or fresh green beans, or cauliflower. 


Equipment:

2 quart jars that have been sanitized (or 1 gallon jar if you have it)

Lids for the jars

Weight- a sterilized river rock, a pickle weight, a zip top bag with some water in it. This is crucial because you want to keep the cucumbers submerged or they will mold. 


Fermented Sour Pickles

2lbs pickling cucumbers- super fresh, free from blemishes or bruises

6 cups chlorine free, filtered water (you may have extra brine after you fill the jars)

6 tablespoons sea salt (DO NOT use table salt)

4-6 bay leaves (or grape leaves or horseradish leaves)

8-12 peeled garlic cloves, sliced

1 tsp each: fennel seeds, coriander seeds, whole allspice, black peppercorns, dill seed, mustard seed, celery seed)- or use any amount of these you want. 

A large handful fresh dill

1-3 fresh chilies if you like heat- these are optional


Mix the dried spices together in a bowl- set aside.

Dissolve the salt in the water. 

Wash the cucumbers thoroughly. 

Put 1/3 of the spice mix and fresh dill in the bottom of the gallon jar or divide evenly between the 2 quart jars. Do the same with 1/3 of the bay leaves.

Place half the cucumbers in the jar(s). Add another 1/3 spice mix and dill and bay leaves. Pack the remaining half of the cucumbers in the jar. Top with remaining spices, dill and bay leaves. 

Pour the salt water over the cucumbers and leave 1-2 inches headspace at the top. Place your weight on to keep the cucumbers in the brine. Put the lid on loosely. Set the jar(s) in a bowl, and place in a dark, cool place (68-72 degrees) and leave to ferment for 3 days. Check on day 2 for bubbles. Once you see the bubbles, you can taste the pickles to see if they are to your liking. If they are, you can put them in the fridge. If there are no bubbles, let them sit and ferment. Check them daily. The longer you leave them, the stronger the sour will be. 




Summer Sale!

How about a sale? I have not offered a good one in a while.


Use code SUMMER for 25% off any cookbook (all are eBooks). Simply click the link below to shop. The Ultimate Combo is your best deal- Volumes 1-15 plus 3 Holiday volumes! 


www.gumroad.com/thecleverspoon


Here are the eBooks I offer:


The Clever Spoon Holiday 2020 Cookbook 

The Clever Spoon: Spice Blends for All Occasions 

The Ultimate Combo (Ultimate 1 and 2 combined)

Summer Cookout 

The Ultimate Cookbook 2- Volumes 10-15 

The Clever Spoon Cookbook Volume 15: High Protein Meals and Snacks (Phase 2 recipes)

The Clever Spoon Cookbook Vol 14: Weekend Meals (Phase 3 recipes)

The Clever Spoon Cookbook Volume 13: Fruits & Grains Part 2 (Phase 1 recipes)

The Clever Spoon Cookbook Volume 12: Vegetarian/Vegan 

The Clever Spoon Volume 11: Light & Easy Meals 

Holiday Collection - 2016, 2017, 2018

The Clever Spoon Cookbook Volume 10: Freezer Meals 

The Ultimate Cookbook 2018- Volumes 1-9 plus Holidays 2016-2018 

The Clever Spoon Cookbook: Volume 9 Summer 2018 

The Clever Spoon Volume 8: Desserts

The Clever Spoon Volume 7: Breads 

The Clever Spoon Volume 6 Sauces 

The Clever Spoon Cookbook Volume 5: Soups! 

The Clever Spoon Cookbook, Volume 4 Fruits and Grains (Phase 1 recipes)

The Clever Spoon Cookbook Volume 3: Meat and Veggies (Phase 2 recipes)

The Clever Spoon Cookbook Volume 2: Smoothies (all phases)

The Clever Spoon Cookbook, Volume 1 (I Burn/Phase 3 recipes)

Fire Chicken- All Phases


 

We love spicy, of all kinds. This chicken has SO much flavor. You can buy the Korean red pepper, Gochugaru at Asian markets or check my post for links to Product I Love, here.




If you are in maintenance or not following FMD strictly, you can add some Gochujang to the mix- it is a fermented red pepper paste. It really adds a depth of flavor but the Fire Chicken is great without it. 


Feel free to adjust the gochugaru- add more for more heat. You can cook this stovetop or on the grill, or in a crockpot. Very versatile. 





Fire Chicken

All Phases (see mods)

Makes 4 standard servings


1lb chicken breast (all phases) or chicken thigh (p3)

2T Gochugaru

2T Vegan Butter (see my recipe) (P3 only)

2 garlic cloves, minced

1 tsp fresh ginger, grated

1 tsp sea salt

1 tsp black pepper

2T tamari

2T Gochujang (optional for maintenance or non FMD folk)

 

If you are grilling, mix everything but the chicken together in a small saucepan. Add a couple tablespoons of water and cook over medium heat for 5 minutes, stirring. Set aside half the sauce. Grill chicken and brush mixture on, the last 5 minutes of cooking. Toss the chicken in remaining sauce.

If you are cooking in a crockpot- mix everything but the chicken together in the crock pot. Add 1/4 cup water or stock. Add chicken, and stir. Cook on low for 6 hours or high for 4 (depending on the size of your chicken pieces)

For stovetop- cut chicken into bite size pieces. Cook in the vegan butter (p3 only) for 5 minutes. Add remaining ingredients, a splash of water and finish cooking. Serve immediately. 






Vegan "Tuna" Salad- Phase 3

My BFF told me about this recipe. She loves it, so I had to share my version.

You can put this in lettuce wraps for p3 lunch, or in jicama wraps or top a salad with it. You can hollow out a giant tomato, fresh from the garden, and stuff it with this salad- like my Grandma used to do with her tuna salad. Or, just eat it plain. 
Add whatever veggies you like- this is super versatile.

You can use my Vegan Mayo, or tahini for the dressing. If you are not vegan, use any compliant mayo. 


Vegan "Tuna" Salad
Phase 3
Makes 3 standard servings of protein and healthy fat

1 can or 1 1/2 cups cooked chick peas
1/4 cup finely chopped onion
1-2 stalks celery, finely chopped
2-3 radishes, shredded
1/4 cup sugar free pickles, minced (sweet or sour)
1/2 tsp lemon zest
Juice of half a lemon
1/4 cup Vegan Mayo (my recipe linked above) or tahini
2T raw sunflower seeds
1T olive oil
1/4 tsp black pepper
Pinch of salt
Pinch of garlic powder (optional)
1-2 nori sheets, crumbled (optional) (to add the flavor of the sea)

Put the chick peas in a bowl, mash with a fork. You do not want them completely mashed, so you have some texture. Add the remaining ingredients and stir. Taste and add more salt or pepper, if needed. Keep refrigerated.