Merigian Studios

Recipe Board

Chipotle Lime Skirt Steak

Ingredients 1 1/2 lb Skirt Steak 1/3 cup Coconut Aminos 2 Tbsp Lime Juice 1/4 cup Cilantro, to garnish 1/4 tsp Granulated Garlic 1/4 tsp ground Ginger 1/4 tsp Chipotle Powder 1/2 Lime, Wedges, for garnish Process 1. Place the steak on a sturdy surface, and pound flat using a meat mallet: first with the flat side, then with the pointed side. Try to get an even thickness of about 1/2"-3/4" across the steak so that it cooks evenly. 2. Place the meat in a non-reactive container, and add the... Read More
at Thursday, May 5, 2016
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Guacamole Deviled Eggs

Ingredients  -6 large hard boiled eggs, cooled and peeled  - 2 ripe avocados  - ¼ cup cilantro, finely chopped  - 1 tablespoon chives, finely chopped  - 1 tablespoon lime juice  - ½ teaspoon celtic sea salt  - 1 teaspoon red pepper flakes  - chili powder, for garnish Instructions 1. Cut eggs in half and remove yolks 2. In a bowl, mash yolks and avocados 3. Stir in cilantro, chives, lime juice, salt, and red pepper flakes 4. Scoop... Read More
at Thursday, April 14, 2016
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Avocado Chicken Salad

Ingredients • 4 Chicken thighs (boneless and skinless) • 1 tsp Chili powder • 1 tsp Cumin • 1 tsp Sea salt • 1 tbsp Avocado oil • 3 Avocado • 2 Tomatoes (small, diced) • 1/2 Red onion (diced) • 1 Lime (juice only) • Sea salt and black pepper (to taste) Instructions 1. Preheat the oven to 350 degrees. 2. Arrange the chicken thighs in a glass baking dish. 3. Season with chili powder, cumin and sea salt. 4. Drizzle with oil. 5. Add chicken to preheated oven and cook for 20-30 minutes or until... Read More
at Thursday, April 7, 2016
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Buffalo Mushroom Skewers

Servings 6 Prep Time 20 minutes Ingredients: 1 pound Button mushrooms 1/2 cup Hot sauce 2 tbsp olive oil 1/2 tsp Sea salt Instructions: With a paper towel, carefully clean the mushrooms, but don’t get them wet. Leave whole, but remove the stems if desired. Whisk the hot sauce, olive oil, and salt in a bowl. Add the mushrooms and toss to coat. To cook the mushrooms, thread them on skewers and lay on a baking sheet (or alternatively, you can leave them off the skewers) Bake for 15 minutes... Read More
at Friday, April 1, 2016
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Roasted Brussels Sprouts and Bacon

Here's what you need: • 1½ pounds Brussels sprouts • 2-3 tablespoons melted ghee or fat of choice • Kosher salt and pepper • 4 bacon slices, diced  • Aged balsamic vinegar Here’s what to do: Preheat your oven to 400°F. Trim the ends and any old outer leaves from the Brussels sprouts. Cut the sprouts in half and toss them with melted fat of choice, salt, and pepper.  Dump them on a foil lined baking sheet, making sure to keep everything in one layer. Sprinkle the diced bacon... Read More
at Thursday, March 24, 2016
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Easy Paleo Frittata

Ingredients: • 1 tablespoon coconut oil or fat of choice • 1 cup emergency protein (whatever cooked meat you have on hand) • 1 cup frozen broccoli (or any leftover or frozen veggies) • 4 large pastured eggs • 2 tablespoons coconut milk • 1 teaspoon kosher salt • Freshly-ground black pepper First, preheat the oven to 350°F and heat the coconut oil in an 8-inch cast iron skillet over medium heat. Then, add whatever protein you have on hand to the skillet and stir-fry until heated through. ... Read More
at Thursday, March 17, 2016
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Chicken with Cauliflower and Olives

Ingredients 1 pound boneless, skinless chicken breast 1 bunch fresh thyme sprigs 1 head cauliflower, cut into florets 1 shallot, finely chopped 3 tablespoons olive oil ½ teaspoon celtic sea salt 1 teaspoon ground black pepper zest of 1 lemon (use a microplane zester ) ¼ cup fresh lemon juice 1 cup Kalamata olives, pitted 5 cloves garlic, thinly sliced Instructions Rinse chicken breasts and pat dry with a paper towel Spread thyme sprigs evenly in the bottom of a 7 x 11 inch baking dish ... Read More
at Wednesday, March 9, 2016
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Garlic Spaghetti Squash with Kale

Ingredients • 1 Spaghetti squash (medium) • Extra virgin olive oil • Salt and pepper (to taste) • 1/2 yellow onion (diced) • 8 cloves garlic (minced) • 3 Italian sausages (diced) • 1 bunch Kale (stems removed and shredded) • 1/4 cup Chicken broth • 1 tsp Chili powder 1. Preheat the oven to 400 degrees F. 2. Use a sharp knife to cut the squash in half lengthwise. 3. Scoop out the seeds and discard. 4. Place the halves on a rimmed baking sheet with the cut side up. 5. Drizzle with olive... Read More
at Thursday, March 3, 2016
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Mexican Chicken Stuffed Peppers

INGREDIENTS 2 tablespoons extra virgin olive oil ½ cup chopped onion 4 cloves garlic, minced 1 medium jalapeño or serrano chile, seeded and chopped 2 pounds ground uncooked chicken or turkey 2 tablespoons Mexican Seasoning (recipe below) 1 14.5 ounce can no-salt-added fire-roasted diced tomatoes ½ cup chopped fresh cilantro 4 medium red, yellow, and/or orange sweet peppers Lime wedges INSTRUCTIONS In a large skillet heat oil over medium heat. Add onion, garlic, and chile; cook and stir 2... Read More
at Thursday, February 25, 2016
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Baked Salmon with Herb Roasted Veggies

Ingredients: a 13 x 9 baking pan (or similar) salmon filets roasting vegetables, tomatoes & green beans (Asparagus or broccoli would be great too). olive oil Lemon, garlic & herb butter (make yourself, and add your own favorites!) Directions: Place the salmon skin filets side down (if there’s any skin) in the middle of the pan, put vegetables on each side of the salmon. Drizzle olive oil over the vegetables and sprinkle with salt to taste. Add approximately 1 tablespoon of herb butter... Read More
Posted by Amanda Sanders at Thursday, April 10, 2014
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Hemp & Pumpkin Seed Veggie Burgers

This AMAZING modified Food-Plan friendly recipe is compliments of Daily Bites Blog! - See more at: Tender and savory, these veggie burgers are completely free of gluten, grains, beans, dairy, refined sugar, and soy (and eggs if you want!). Move over, frozen patties from the store. Serve up these nutrient-packed veggie burgers instead! Ingredients 1 tablespoon extra-virgin olive oil 1/2 medium cauliflower head, cored and chopped small (about 3 cups chopped) 1... Read More
Posted by Amanda Sanders at Tuesday, March 25, 2014
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Crock Pot Pork Loin

Ingredients: 4 large parsnips, peeled 1/2 tsp cinnamon 1/4 tsp cloves 1/4 tsp nutmeg 1/4 tsp ground ginger 1/4 tsp black pepper 2 minced garlic cloves 1/2 tsp kosher salt 1 1/3 to 1 1/2 lb. pork loin 2 Tbsp olive oil 1 1/2 cups water Cut parsnips into even rounds. Mix together cinnamon, cloves, nutmeg, ground ginger, black pepper, garlic and salt. Cut excess fat off the loin. Rub meat with 1 Tbsp olive oil then vigorously massage spice rub all over the loin.Turn heat on high under a sauté... Read More
Posted by Katie Reed at Friday, January 31, 2014
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Chicken Marinara with Sun Dried Tomatoes over Zucchini Noodles

Modified from (a blog recommended  by our patient Beth B!) INGREDIENTS: Zucchini Chicken Breast, Diced Marinara Sauce Italian Seasoning Garlic, Crushed Celtic Sea Salt Sun Dried Tomatoes DIRECTIONS Using a spiral slicer or julienne peeler, make your noodles. In a dry non-stick ceramic skillet saute noodles until al dente (no water necessary). In a separate skillet cook chicken breast. Top cooked breast with marinara, Italian seasoning to taste, crushed... Read More
Posted by Katie Reed at Tuesday, December 24, 2013
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Smokey Bacon Chicken Thighs!

Recipe Recommended by our Amanda!   Modified from Ingredients Spice Blend 1 Tbsp Chipotle Powder 1 Tbsp Smoked Paprika 1 Tbsp + ½ tsp Onion Powder ½ tbsp Cinnamon 1 Tbsp Smoked Sea Salt ½ Tbsp Fresh Ground Black Pepper ½ tsp Cumin ½ tsp Garlic Powder Chicken 8 Chicken Thighs 16 slices Uncured Bacon Instructions Preheat oven to 375F. Line a rimmed baking sheet with foil and place a metal rack on it (like a cooling rack). Combine all Spice Blend ingredients. You will... Read More
Posted by Katie Reed at Wednesday, December 11, 2013
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Balsamic Glazed Acorn Squash with Shallots and Rosemary

Adapted from Ingredients 1 acorn squash, seeded, cut into aproximately 3 by 1 inch rectangles, peeled 8 shallots, peeled 2 tablespoons chopped fresh rosemary 3 tablespoons olive oil 3 tablespoons balsamic vinegar 1 1/2 teaspoons salt 1 teaspoon black pepper Procedures Preheat oven to 450°F. Place squash and shallots in a glass baking dish or on a high rimmed baking sheet. Sprinkle with rosemary. Drizzle olive oil and balsamic vinegar over vegetables. Toss... Read More
Posted by Katie Reed at Monday, November 25, 2013
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