Breakfast: Brunch-Style Eggs, 1 cup raw milk, 1 1/2 cups strawberries.
Lunch: Minestrone Soup. Greek Salad. 2 1/2 cups watermelon.
Dinner: Spicy Southern Fried Chicken. Coleslaw with Jalapeño Pepper. ½ cup buttered corn or 6 ounces live beer (find sources on Beer Travelers).
Brunch-Style Eggs
Makes 4 Servings
8 eggs
6 ounces cream cheese, cut into 1/2-inch cubes
1/2 pound pre-washed fresh spinach, chopped
1/2 cup grated Parmesan cheese
2 tablespoons unsalted butter
sea salt and freshly ground black pepper, to taste
garlic powder, optional
In a small bowl, beat eggs. Set aside. In a medium-sized nonstick skillet, melt butter over medium-high heat. When butter is hot and bubbly, add spinach if using and sauté until wilted, add eggs, cream-cheese cubes and Parmesan cheese and scramble until cream cheese is melted and eggs are cooked. Season with salt, pepper, and garlic power if using, and serve immediately.
Minestrone Soup
Makes 6 to 8 Servings
(This soup is zero carb and can also be eaten anytime during the day as a snack.)
2 tablespoons butter
1 small yellow onion, chopped
4 pounds chicken necks and backs
1 teaspoon fresh oregano, minced
1 teaspoon fresh rosemary, minced
1 teaspoon fresh thyme, minced
sea salt, to taste
freshly ground black pepper, to taste
2 quarts filtered water (not tap)
6 medium carrots, peeled and diced into pea-size squares
1 large handful green beans, ends cut off,
strings removed and chopped into pea-size pieces
In a large soup pot over medium heat, melt butter and sauté onions until soft. Meanwhile, rinse chicken parts under cold water, dry with paper towels and season with herbs, salt and pepper. Add to pot and cover with water. Allow to come to a boil and then turn heat to low. Simmer for 2 to 3 hours.
Using a slotted spoon remove chicken parts and set aside. Strain broth through a strainer. You should have a richly golden succulent broth brimming with chicken fat. (I allow the chicken parts to cool, remove the meat and feed it to my grateful dogs.)
Bring a small pot of water to boil and add carrots and green beans and blanche for 3 minutes. Strain and add to broth. Add more salt and pepper to taste and serve this most delicious and nutritious soup.
Greek Salad
Makes 6 Servings
1 red onion
1 tablespoon fresh oregano, minced
freshly ground black pepper, to taste
3/4 cup extra virgin olive oil
1 tablespoon red wine vinegar
5 very ripe medium sized tomatoes
1 teaspoon Sucanant or Rapadura
sea salt, to taste
1 extra large head romaine lettuce
1/2 cup calamata olives
14 ounces feta cheese, crumbled
juice from 1/2 lemon
Skin and slice the onion very fine. Put into a medium-sized bowl, season with oregano and pepper, pour oil and vinegar and toss well to coat. Cover bowl with plastic wrap and marinate for 2 hours at room temperature
Cut the tomatoes into half, quarter and then cut each quarter in half. Season with sugar and salt and allow to sit. Wash and spin lettuce, tear or cut (your preference) into small pieces. In a large salad bowl add lettuce, olives, feta and toss. Add onions with the marinade and tomatoes and toss carefully.
Spicy Southern Fried Chicken
Makes 6 Servings
(Courtesy of Michael Eades, M.D. and Mary Dan Eades, M.D.
authors of Protein Power series)
4 boneless chicken breast halves, with skin
4 chicken thighs, with skin
Kosher salt, to taste
1 cup finely pulverized breadcrumbs
1/2 cup almond flour (available at health food stores or online)
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon poultry seasoning
1 teaspoon paprika
¼ teaspoon cayenne pepper
4 eggs
8 tablespoons coconut oil
Rinse chicken under cold water and dry with paper towels. Place in a large bowl, sprinkle with Kosher salt, cover tightly and refrigerate overnight.
Rinse chicken well and pat dry with paper towels. In a large bowl thoroughly mix breadcrumbs with the almond flour, salt, pepper, poultry seasoning, paprika, and cayenne pepper and pour into a shallow pan.
In another shallow pan, whisk eggs lightly.
Heat the oil in a heavy skillet over medium-low heat.
Dip the chicken first into the egg, then dredge in the crumb mixture to coat. Working in batches if necessary to prevent overcrowding the pan, fry slowly, skin side down, until golden brown, about 15 to 20 minutes. Turn and cook on the other side, about another 15 minutes or so, until meat thermometer inserted into the thickest part of the piece registers an internal temperature of 165 degrees.
Remove from pan, drain on a wire rack.
Coleslaw with Jalapeño Pepper
Makes 8 Servings
1 medium white cabbage (about 3 pounds)
1 large jalapeño chili pepper, minced
(wear rubber gloves to prepare fresh chili pepper)
1/2 small red onion, halved, and thinly sliced
1 cup coarsely chopped cilantro (leaves only)
3 tablespoons lime juice
3 teaspoons red wine vinegar
1/3 cup extra virgin olive oil
sea salt and freshly ground black pepper, to taste
pinch of Sucanant or Rapadura
Quarter the cabbage and remove core. Chop and finely shred in food processor. In a large salad bowl, add cabbage, jalapeño, onion, and cilantro, tossing to combine. Season with lime juice, vinegar, oil, salt, pepper and sugar, tossing to coat evenly.
Allow coleslaw to sit at room temperature for one hour. Drain and give the coleslaw another hour to marinate before serving.
