Chapter 3: Perfect Proteins
Protein is an essential food group and often the focus of meals. It’s made up of amino acids, which are essential compounds our bodies need to function. In the Perfect Proteins chapter, I’ll explore different types of protein that will provide your body with energy all day. Experiment with different sources and see which ones makes your body feel the most vibrant and energized. Try both plant and animal sources of protein and notice the difference in how you feel. How is your energy? How is your digestion? Remember to apply the principle of bio-individuality to protein: One person’s food can be another person’s poison.
Sweet and Sour Glazed Salmon
Prep time: 20 minutes
Cook time: 10 minutes
Ingredients
Serves 4
4 wild salmon filets
¼ cup apple cider vinegar
¼ cup sesame oil
¼ cup tamari
1 tbsp lemon juice
1 tbsp honey
2 tbsps warm water
Method
- Set broiler to high heat.
- Rinse salmon filets, pat dry, and set aside in broiling dish.
- Allow to come to room temperature.
- Combine apple cider vinegar, sesame oil, tamari, and lemon juice in measuring cup and whisk well.
- Mix honey with warm water to create simple syrup and whisk into other liquid ingredients.
- Pour marinade over salmon and let sit for 10 minutes.
- Broil for eight minutes, until flesh is opaque. Time will depend on thickness. For a 1-inch thick filet, eight minutes will be perfect.
Roasted Chicken
Prep time: 15 minutes
Cook time: 80 minutes
Ingredients
Serves 6
4-lb whole chicken
1 medium yellow onion
¼ lemon
1 bunch fresh rosemary
1 bunch fresh thyme
2 tbsps butter, ghee, or olive oil
Sea salt, to taste
Black pepper, to taste
Method
- Preheat oven to 400°F.
- Remove organs or have your butcher do it, rinse chicken, pat dry, and place on roasting pan.
- Rub chicken with melted butter, ghee, or olive oil, and add sea salt and black pepper to taste.
- Chop onion and quarter lemon and stuff internal cavity with onion, lemon, rosemary, and thyme.
- Tie drumsticks together with string.
- Transfer roasting pan to oven rack and brown for 15 minutes.
- Reduce heat to 350°F and roast for approximately 65 minutes (about 20 minutes per pound).
- Use a meat thermometer to ensure that thighs are at 165–170°F, and check that juices run clear from the breast.
- Serve with your favorite vegetables, grain, and/or potatoes.
Seared Steak with Super Green Chimichurri
Prep time: 10 minutes
Cook time: 15 minutes
Ingredients
Serves 4
1 lb steak (grass-fed preferred), such as New York strip or flank
5 large leaves kale
2 bunches basil
1 bunch parsley
1 clove garlic
¼ cup extra virgin olive oil
Sea salt, to taste
Black pepper, to taste
Method
- Wash and pat dry kale, basil, and parsley.
- Remove kale leaves from ribs.
- Chop kale, basil, and parsley and transfer to blender.
- Roughly chop garlic clove and add to blender along with olive oil, sea salt, and pepper.
- Pulse until you have a thick sauce. Set aside.
- Bring cast iron skillet or grill to high heat.
- Rub steak with sea salt and pepper and sear on high for 5–7 minutes on each side, depending on thickness and desired meat temperature.
- Serve steak with chimichurri and your favorite vegetable and/or starch.
Grilled Shrimp
Prep time: 15 minutes
Cook time: 10 minutes
Ingredients
Serves 3–4
1 pound large shrimp
1 tbsp dried oregano
2 lemons
4 tbsps olive oil
Sea salt
Black pepper
Method
- Peel, devein, rinse, and pat dry shrimp and transfer to large mixing bowl.
- Sprinkle with dried oregano, olive oil, sea salt, and black pepper to taste.
- Grill outdoors for three minutes on each side or until cooked through, or sear in skillet or grill pan on the stove.
- Serve over your favorite salad.
- Finish with a squeeze of fresh lemon.
White Fish “Schnitzel”
Prep time: 15 minutes
Cook time: 15 minutes
Ingredients
Serves 3–4
1 lb firm wild white fish filets of choice, such as grouper, haddock, or cod
1 cup regular or gluten-free all-purpose flour
2 eggs or egg substitute
4 tbsps safflower oil
Sea salt, to taste
Black pepper, to taste
Lemon, for serving
Tartar sauce, for serving
Method
- Rinse fish filets, pat dry, and set on large plate.
- Combine flour with sea salt and pepper to taste in bowl. Beat eggs in another bowl.
- Add one tablespoon safflower oil to large nonstick skillet and bring to high heat.
- Coat fish filets in flour, then in egg, then in flour once more.
- Place fish in pan in one layer and sear for four minutes on each side or until flesh is translucent.
- Set cooked fish on a plate lined with a paper towel to absorb excess oil.
- Add more oil to pan as needed as you cook the fish in batches.
- Serve with a squeeze of lemon and your favorite high-quality tartar sauce.
Turkey Burgers
Prep time: 10 minutes
Cook time: 30 minutes
Ingredients
Serves 4
1 lb lean, organic ground turkey
1 medium red onion
8 large portobello caps
1 avocado
4 tbsps organic ketchup
4 tbsps olive oil
Sea salt, to taste
Black pepper, to taste
Method
- Form turkey into four patties and grill or sear on high heat in olive oil for six minutes on each side or until cooked through. Let rest for 5 minutes.
- Bring one tablespoon olive oil to medium heat in nonstick skillet.
- Slice onions thin and cook for five minutes until caramelized.
- Add sea salt and pepper to taste in the last minute of cooking. Set onions aside.
- Rinse, pat dry, and rub portobello caps with 1 tablespoon olive oil.
- Grill for three minutes on each side or sear over high heat in pan with olive oil.
- Assemble turkey burgers by placing on top of one mushroom cap and garnishing with caramelized onions, sliced avocado, sea salt and pepper to taste, and organic ketchup.
- Top with another mushroom cap to complete the “bun.”
Vegan Chili
Prep time: 15 minutes
Cook time: 75 minutes
Ingredients
Serves 6–8
2 cups pinto beans
2 cups diced tomatoes
6 cups vegetable stock
1 large yellow onion
1 yellow pepper
1 red pepper
1 green pepper
1 tbsp ground cumin
¼ cup fresh cilantro
3 tbsps olive oil
1 tsp maple syrup
Sea salt, to taste
Black pepper, to taste
Brown rice or quinoa (optional)
Method
- Bring olive oil to medium heat in heavy-bottom pot.
- Slice onions and cook for five minutes, or until caramelized.
- Slice peppers and add, cooking for five more minutes.
- Add tomatoes and beans and cook for five minutes, combining well.
- Add cumin, maple syrup, sea salt, and black pepper and stir well.
- Pour six cups vegetable stock over top, turn to high heat, and bring to boil.
- Once stock comes to a boil, reduce to low heat, cover, and simmer for an hour.
- Wash cilantro, pat dry, chop, and use as garnish.
- Serve as-is or over brown rice or quinoa.