Shiffler House Menu 7/8-7/14

11 thoughts on “Shiffler House Menu 7/8-7/14”

1. Bill

   July 8, 2012 at 5:58 am

   Osso Bucco

   4 veal/beef shank
   
¼ c coco. Oil
   
2 c onion

   1 carrot
   
1 red bell
   
1 T garlic

   ½ c white wine

   1 c chicken broth
   
1 T lemon juice
   
28 oz whole tomato

   1 T basil

   ¼ t salt
   
1 t pepper
   
2 sprig thyme

   Preheat oven 350.

   Dust meat with pepper and salt.

   Heat oil on high and brown meat 3 min/side.

   Set aside.

   Medium high heat sauté onion, garlic, bell, carrot for 5min.

   High heat add wine and broth,

   Deglaze and add lemon, tomatoes, salt, pepper.

   Cook uncovered to reduce liquid by 1/3

   Add shanks and sauce to pan. Cover in oven for 90-120 min.
2. Bill

   July 8, 2012 at 5:59 am

   Kale Salad

   1 bunch kale chopped

   4 radish chopped

   ¾ c sundried tomato

   2 granny smith chopped

   ¾ c parsley chopped

   ¾ c mint chopped
   
1 c toasted pecan
salt and pep
   
½ c lemon juice

   ½ c olive oil

   Mix everything and dress it
3. Bill

   July 8, 2012 at 6:00 am

   Coconut Pancakes

   4 egg
1 c coconut milk
   
2 t vanilla
1 T honey

   ½ c coconut flour

   1 t baking soda

   ½ t salt

   ¼ t cinnamon

   Preheat pan medium heat

   Beat all ingredients together until blended

   Grill on greased pan, 2-3 min/side and 3” diameter
4. Bill

   July 8, 2012 at 6:01 am

   Spicy Chops

   2.5 T paprika

   2 T garlic powder

   1 T salt
   
1 T onion powder

   1 T oregano

   1 T pepper

   1 T cayenne
   
1 T thyme

   8 pork chops
   

   1. Preheat 350.

   2. Mix spices in bowl and coat chops thoroughly with mix.

   3. Line baking pan with chops and cook about 30 min. or until cooked through
5. Bill

   July 8, 2012 at 6:03 am

   Chile

   1 ancho chile
   
2 red chile

   1 lb beef cubed (chuck or tenderloin)

   1 T cumin

   2 chipotle pepper

   1 lb ground beef

   2 c onion

   28 oz crushed tomato

   28 oz whole tomato

   4 T tomato paste
   
4 c bell pepper

   ¼ c coconut oil

   Brown cubes in coconut

   Mix in spices, ground beef, , onion.

   Add beef stock and simmer

   Add tomato and beef cubes, peppers

   Simmer 1.5-2 hr
6. Bill

   July 8, 2012 at 6:07 am

   Snacks are generally: 1/4 bar Dark chocolate and almonds, Beef jerky and nuts and/or fruit, macaroons. Also, I keep in whey protein in post workout.even during the challenge.
   1. Denise

      July 9, 2012 at 9:55 am

      where or what kind of beef jerky…..I see some in stores but it has soy..?? and what about pork rinds..yes or no?
      1. Bill

         July 9, 2012 at 1:20 pm

         I have some jack links jerky that does not have soy in it. One of our members, Pat Dever, gave me a bunch. If you remind me I’ll give you a bag to try. Pork rinds are ok, Just check the ingredients. None of these are optimal, but do fine as snacks occasionally.
7. Bill

   July 8, 2012 at 6:09 am

   We keep a decent amount of carbs in our diet. If you are looking to lean out quickly, you might considers a little less carbs. Don’t drop them entirely, because you do need glycogen to fuel your training.

   If you have questions, fire off.
8. Adrienne Pipitone

   July 8, 2012 at 1:56 pm

   I just looked at the coconut oil label. What’s up with saturated fat? Quite a difference when compared to olive oil so why are they both ok?
   1. Bill

      July 8, 2012 at 3:28 pm

      Explanation of saturated fat:

      1/2 page down:

      http://robbwolf.com/what-is-the-paleo-diet/