MAKE PRE-MIXED SPICE BLEND

This recipe is part of the Pro-Active Eating series from Stratosphere Enterprises, led by 澎 (Péng) to complement a diet based on 50% meal-drinks.

The recipe is calibrated to a daily value based on 3 meals a day; therefore, each 1 days worth in the calculator will serve 3 people.

The default values for this recipe are set to include chick peas in the form of houmous and pinto beans in the form of tinned refried beans. For a cheaper, more convenient option, tweak the values by adding pinto beans & chickpeas while zeroing out the dips.

For a muscle-gain diet (and assuming you are not above your ideal body-fat %age), turn the values of quinoa &/or rice up from zero.

Serves 4

Ingredients

• 1 Tbs olive oil
• 8 eggs
• 1-2 can of beans, rinsed
• 1 large onion, chopped
• some mushrooms
• 4 cloves garlic, finely chopped convert to grams
• 1 t ground cumin
• 1 t paprika
• 1 t cocoa
• ½ t dried chilli flakes
• Cayenne pepper to taste (I use about ½ t)
• 1 t dried oregano
• 1 t onion powder
• 1 t garlic powder
• 1 bay leaf
• 1 can diced tomatoes
• 1 small can tomato paste
• 1 c stock powder
• Sea salt
• Fresh ground pepper

Method

Slow-Cook

Simply put all ingredients in slow cooker or a very large saucepan (w/ a lid) in the oven for several hours.

Stovetop using tinned beans

• Heat butter over medium heat.
• Add onion & garlic; cook until onion translucent and garlic fragrant (≈5mins).
• Add dry spices; cook until fragrant (~1–2mins);
• Add peppers; stir mixture;
• Add tomatoes; cook ≈5 minutes, stirring regularly.
• Pour beans from tin/carton into a sieve to remove maximum water;
• Add tomato, beans, stock, bay leaves & black pepper; bring to boil.
• Turn down heat; simmer ~20-25 minutes or more (until it thickens), stirring occasionally.
• Portion out for single meal servings during the week.

Stovetop using dried beans

One experimenter did an experiment, determining that most varieties of dried beans roughly double in both weight & size. Chickpeas were an exception, more than tripling in weight.

• Pre-soak beans overnight;
• Heat butter over medium heat.
• Add onion & garlic; cook until onion translucent and garlic fragrant (≈5mins).
• Add dry spices; cook until fragrant (~1–2mins);
• Add the drained beans and stock and bring to the boil.
• Boil vigorously for about 10 minutes, skimming off any scum that forms;
• Transfer the mixture to the crockpot;
• Cover and cook on low for 10 hours, until the beans are tender;
• ~20 minutes before serving, add the chopped yellow pepper and stir.
• Add tomatoes; cook ≈5 minutes, stirring regularly.
• Add tomato, beans, stock, bay leaves & black pepper; bring to boil.
• Turn down heat; simmer ~20-25 minutes, stirring occasionally.
• Portion out for single meal servings during the week.

The below quote is from the recipe from which this one was forked (no pun intended, see "Variants" section above for link to that recipe).

Saute onion & peppers along with the chilli powder for a few minutes on medium heat until soft.

Empty all the other ingredients into the pot. Stir until the ingredients are all broken up and mixed in evenly.

Bring to a simmer then reduce the heat to low. Leave it cooking this way for 2hrs (as long as you have, or at minimum until the acidity has been cooked out of the tomatoes) with the lid ajar, stirring regularly.

Flatbreads

Ingredients

• 2 cup chickpea flour (≈560g, makes ≈13 flatbreads)
• 1 tsp salt (increased from 3/4 to try 9/8/17)
• 0.5g xanthan gum (increased from 0.4 to try 9/8/17)
• 2 Tbsp chia seed, ground (12g)
• 40g butter OR coconut oil
• 4 cups water (increase or decrease to vary consistency of final product)

optional flavours

• 1 tsp oregano, dried
• 3.5g dried rosemary OR 2 fresh rosemary sprigs' worth of rosemary
• 1Tbsp turmeric (2.5g)
• X tsp chili flakes
• 1 Tbsp smoked paprika
• Onion, red, diced OR onion powder
• Olives, finely sliced
• spinach (I use frozen balls)

Method

Use ≈10ml vinegar/lemon juice per 2 cups flour

• Combine dry ingredients
• Place aquafaba (& sugar, but omitted WILL IT WORK?) in the bowl of a stand mixer fitted with a whisk attachment.
• Whisk on high speed until stiff peaks form, about 6 minutes.
• Combine water/milk, olive oil & vinegar in a bowl.
• Add liquid slowly while stirring with whisk
• Allow time to leave batter to sit so it can begin fermentation (0.5–24hrs)
• Store in airtight container in fridge or freezer [CHECK THAT THIS WORKS]

You can freeze any leftover flatbreads, simply defrost thoroughly and warm through in the oven wrapped in foil or lightly re-toast them in a pan before tucking in (Jamie Oliver).

This resource has instructions for how to freeze & thaw them.

Dips

Avocado Salsa

Ingredients

• Avocado
• Chopped tomatoes
• Diced red onion
• Lime juice
• Salt
• Milk
• Water
• Garnish (e.g., frozen mint, parsley, coriander, etc.)

Houmous

Original master recipe text:

This recipe has been crafted to be an easy to prepare and hassle-free weekly meal prep plan. As such, there are few ingredients that need to be deliberately measured out or prepared in other ways (excluding the cheese, onion and capsicum) - most of them can be added to the cooking pot straight from the can/packet!

This recipe is my own personal variant of Chilli Con Carne, designed to be low in calories while high in protein as to permit fat loss with little muscle loss - and so excellent for those looking to lose weight!

The standard minced beef has been replaced with minced turkey. This has a comparable amount of fat to extra lean beef mince while being much cheaper. Kidney beans have been excluded as so to meet nutritional requirements - a pleasant surprise to those who prefer their chili Texas-style!

The daily amounts required for each ingredient may seem oddly specific and difficult to measure, but this is because they are calculated out of the total amounts used for a week. When multiplied by seven, it becomes clear that all of these ingredients use a set number of cans/packets and so don't need to be measured out at all! This list is as follows:

Method of preparation:

Saute onion & peppers along with the chilli powder for a few minutes on medium heat until soft.

Empty all the other ingredients into the pot. Stir until the ingredients are all broken up and mixed in evenly.

Bring to a simmer then reduce the heat to low. Leave it cooking this way for 2hrs (as long as you have, or at minimum until the acidity has been cooked out of the tomatoes) with the lid ajar, stirring regularly.

Change Log

9 Aug 2017 Increased flatbreads' rosemary from 2.6g ⇒ 3.5g 'cause couldn't taste it much. Increased flatbreads' turmeric from (~3x) from 1tsp ⇒ 1Tbsp 'cause couldn't taste it much. Decreased chili sauce paprika & chili flakes each from 0.6 ⇒ 0.5g 'cause was a bit too spicy.

3 Aug 2017 Trebled garlic after Thomas DeLauer's recommendation to eat as much of it as possible due to its great benefits for liver health.

8 Jun 2017 Made flatbreads using Used 400g gram 8g xanthan 6g herbs 11.2g turmeric 3.2g black pepper 8g salt 0g vinegar 210g red onion

Taste was fine, but some experimentation with the quantities would be useful.

22 May 2017 Removed konjac block because it goes very tough & too chewy when stewed for a long time, and the scrambled egg provides the saucy, chewy, beef-mincey texture better.

17 May 2017 Quadrupled onions based on eyeballing them last time. Reduced chili & cayenne to 2.5g each based on eyeballing them last time. Changed oregano to 0.5g based on eyeballing it last time. Halved total amount of beans (to 300g) based on bean:sauce ration from last time. Increased passata from 400–500g to increase the sauciness. Added recommendation to simmer for longer to thicken & richen it. Halved xanthan gum due to batter being very sticky.

I made the flatbreads w/ the juice from 4 cartons/cans of beans + lots of water & a lot of xanthan gum. The breads held together very well, but were much thinner & more elastic. I want them to be more 'bready' & thick—less pancake-like—but still hold together well, so 1/4–1/2 the amount of xanthan is in order, I think.

I used only 5/6 of the amount of passata, and it was very saucy & rich, but I think using the extra 1/6 would be fine too.

11 May 2017 Halved all non-water/gramflour ingredients to give it texture more like plain flatbread.

10 May 2017 Added recommendation to cook for longer, have more tomato sauce element, and include something munchy like TVP or minced beef in order to have a thicker, munchier overall texture that's better for dipping flatbreads in.

Inspiration Recipes

http://www.strengthsensei.com/bison-sweet-potato-and-chilli/