WEEK 1 

Here is a link to the PURE STUDY John refers to in this video

The first week, we will focus on tracking. So plan to eat healthier : a lot of vegetables, and high quality proteins. This week, let’s set some intentions and make a goal or two and let’s set out to see how we can get there! Please keep a journal. WHAT ARE YOUR GOALS For the class? What is one step you can take to get there? Check in each day on your goal or goals and begin to look at the information that you have entered into cronometer.

This week Jan will be demonstrate each of these recipes :

• Shallot, Lemon, Mustard Dressing

• Carrot, Ginger Dressing

• Roasted and Slaw of Brussels Sprouts

• Roasted Kale  and Shallots 

• Sheet Pan Chicken (of Salmon or Tofu) with Sweet Potato and Kale 

• Protein Shake

Making your own Salad Dressing is one way to get healthier. Read more about salad dressings and click here for a few more recipes

Carrot Ginger Dressing 

This is an old favorite that is timeless. I sold this  dressing for years at the West Tisbury Farmers Market on Martha’s Vineyard.

½ cup chopped roasted carrots, from 3/4 cup raw carrots

1/3 to ½ cup water

¼ cup extra-virgin olive oil

2 tablespoons rice vinegar

3 tablespoons mild or sweet miso, like yellow or white

3 Tablespoons minced ginger

¼ teaspoon sea salt

Salad

1 bunch curly kale, stems removed, leaves torn

3 teaspoon lemon juice

½ teaspoon extra-virgin olive oil

1 small carrot, grated

1 small red beet, grated cooked or raw

½ watermelon radish, very thinly sliced

Mix all the ingredients in a bowl and toss well. 

Add 1/8 cup of the carrot ginger dressing and toss again.

This is great on shredded cabbage with baby kale or on greens . Consider having “toppers” on add to the top of the salad :

1 avocado, cubed

¼ cup pepitas, toasted

1 teaspoon sesame seeds

sliced radishes

roasted cauliflower

Shallot, Mustard Vinaigrette

This is from my brother Lance. He is an amazing hunter and cook.

This is one delicious recipe that is an amazing  stand alone dressing.

If you triple this recipe you will have about 2 cups! And it will keep for 3-4 days.

This dressing is great  tossed with roasted brussels.. Toss the  sprouts just before serving.

1 cup olive oil

1/3 cup lemon juice

1 teaspoon dried or fresh thyme 

2 tablespoons minced minced shallots 

1 teaspoon honey (hint this is a carb- 7 grams- you might want to skip this if you are following low carbs)

1 tablespoon dijon mustard  - you can always use more!

3/4 teaspoon salt

Roasted and Slaw of Brussels Sprouts 

2 pounds brussels sprouts, trimmed

⅓ cup plus 3 tablespoons extra-virgin olive oil, plus more as needed

Salt and freshly ground black pepper

½ cup grated Pecorino Romano, (about 3 ounces), plus more as needed

1½ tablespoons freshly squeezed lemon juice, plus more as needed

½ cups of lemon shallot, mustard dressing

Heat the oven to 350 degrees. 

Cut about 1¼ pounds brussels sprouts in half lengthwise, and put them on a rimmed sheet pan along with any leaves that fell off as you were cutting. 

Drizzle with 1 tablespoon of oil and a large pinch of salt and black pepper.

 Toss well, then spread sprouts in an even layer. All brussels sprouts are different sizes so try to cut them all about the same size. Roast until tender, about 18 to 20 minutes, using a spatula turn them over about 10-12 minutes into the roasting.

As the sprouts  roast, use a food processor and pulse or hand cut with a knife as thinly as possible the remaining 3/4 pound brussels sprouts. Place raw brussels sprouts  in a large bowl.

Use the shallot, mustard, and lemon dressing.
Pour just enough of the dressing over shaved raw brussels sprouts to coat them. Using your hands, massage dressing into the sprouts. Taste and add more dressing if needed.

Add roasted brussels sprouts to the bowl and toss well. 

Taste and season.

Sheet Pan Chicken With Sweet Potatoes, Kale and Pickled Onions ( you can sub the chicken for the wild fish or tofu!)

This recipe is  for chicken thighs, but if you prefer chicken breasts, you can use them here instead of the thighs. Choose bone-in, skin-on breasts, but breast cook faster than thighs, cut in ¼ (split breast and then cut each breast in half again) and remove them in about 20 minutes.  The  vegetables will need a bit longer to roast. Cook them until they are golden and tender. If you use salmon, cook about 12 -15 mins for med rare and for tofu about 20 minutes depending on the thickness of the fish and tofu.

Remember to use parchment paper for sheet pan cooking for easy clean up!

You can substitute fish for chicken or tofu for chicken. I like frozen wild salmon as it holds up well to these spices and flavors

2 pounds bone-in, skin-on chicken thighs Organic and Pastured (about 4 thighs)

3 tablespoons apple cider vinegar 

1 medium red onion, thinly sliced (½ for pickling and ½ for roasting)

3 - 4 tablespoons extra virgin olive oil

1 to 2 cloves garlic, minced 

2 teaspoons ground coriander 

1 teaspoon cumin

4-8  tablespoons extra virgin olive oil 

1 whole red pepper sliced thin

2 whole sweet potatoes cut into 2” cubes

1 tablespoon fresh or dried sage

1 teaspoon allspice

Cilantro leaves, or fresh parsley is optional and great to sprinkle on this after cooking.

DIRECTIONS
In a small bowl “pickle the onions”: mix together vinegar and  red onion and set it aside for garnish, tossing the onions  from time to time  as the chicken cooks. 

In a large bowl, mix together 1 teaspoon salt, the garlic garlic, coriander and cumin.

 Add the chicken thighs to the bowl and rub the mixture all over it. 

Let marinate for 30 minutes. 

Heat oven to 350 degrees. 

In a large bowl, toss together 2 tablespoons oil, sweet potato, peppers, remaining red onion, fresh or dried sage, salt, and allspice. 

Spread vegetables out on a rimmed baking sheet.

Add remaining tablespoon oil to marinated chicken and turn to coat. Place chicken pieces, skin-side up, on one side of the pan and the  vegetables on the other but spread everything out evenly.

Roast for 15 minutes. Remove the pan from the oven 

Flip vegetables over (but not chicken). 

Drizzle the chicken  with 2 teaspoons of the vinegar from the liquid of the onion-vinegar mixture.

 Roast until chicken is cooked through, 15 to 20 minutes longer.

Remove from the oven and top chicken and vegetables with the pickled onions.

Serve with roasted kale and shallots ( see below) Try this several times a week - it is so good and in class Jan will share with you how leftover kale is just the best with an egg or three for breakfast!

Roasted Kale and Shallots

This is a technique and not exactly a recipe 

Cut up shallots very small. Chopp the kale very small too! With a few tablespoons of extra virgin olive oil, toss chopped kale and shallots on a sheet pan. Cook in a 350 oven for about 20 minutes. Serve with EVERYTHING!

Protein Shake

Let’s face it, it is a lot of work to get three meals in with all the micronutrients. Some Days it is just easier to have a protein smoothie.

For my (Jan) protein smoothies I use raw eggs from my chickens, but if you do not know where your eggs come from, you may do better using a protein powder, either pea protein or we suggest Mt Capra Goat Whey Protien 

We are all different and have different goals, but for me, my cronometer is set for 73 grams of protein per day or 24 grams three times a day.

Each large egg is about 8 grams of protein

Two scoops of Mt Capra Whey Protein is 24 grams of protein

2 and ½ cups water

1 medium cucumber

1 stalk celery

1 cup of raw spinach 

1 cup of avocado

1 tablespoons fresh ginger

2 scoops whey protein vanilla flavor 

Put all in a blender and blend until smooth