Study Recipes & Trial Menus

Stealth Syndrome Study-Trial-Menu-Typical Diet (Excel)

Stealth Syndrome Study-Trial Menu – Intervention Diet + Recipes (Excel)

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Intervention Study Recipes 2019

Kate’s Pasta Dough

Ingredients:

280g 00 flour

25g for dusting surfaces

168g whole eggs

32g egg yolks

1.45g salt

7g Baking Olive Oil

Directions:

1. Measure ingredients.
2. Make a well on a clean workspace with the flour
   • Make sure the sides are high enough to accommodate liquid ingredients
3. Mix eggs, olive oil, and salt in a separate mixing bowl
4. Pour eggs into well and slowly incorporate flour until it becomes a thick dough
5. Knead dough for 3-5 minutes until elastic
   • Dough should spring back when poked
   • Dust with extra flour if dough remains sticky
6. Let rest at room temperature for 45 minutes
7. Roll out dough into desired shape
8. Cook for 3-4 minutes or until pasta floats

Classic Maple Waffles

Ingredients:

263g flour

42g honey

6.51g baking powder

3.31g salt

220g whole milk

106g eggs

26g oil

Directions:

1. Mix flour, sugar, baking powder and salt in a large bowl
2. Whisk eggs, milk and oil in a separate bowl
3. Gradually incorporate wet mixture into dry ingredients until fully incorporated
4. Let batter sit for 25 minutes at room temperature
5. Pre-heat waffle iron
6. Pour batter on to waffle iron at the center
7. Cook 2 minutes per side

Homemade Mayonnaise

Ingredients:

50 whole egg

32g lemon juice

154g canola oil

8.37g salt

Directions:

1. In bowl of blender or food processor add egg, salt, and lemon juice
2. Turn on to medium-high speed and slowly incorporate oil until combined
3. Continue to beat mixture until it thickens in texture and holds shape

Yeastless Focaccia

Ingredients:

238g water (room temperature)

250g flour

7g baking powder

5g salt

13g olive oil

2g black peppers

5g crushed garlic

1g dried basil

34g grated Reggiano parmesan cheese

Directions:

1. Preheat oven to 425F (220C)
2. Pour water and garlic into bowl of an electric mixer fitted with a dough hook
3. Soft together flour, baking powder, and salt to previous bowl
4. Mix on medium speed until dough forms into a ball
5. Put dough into baking pan
6. Using oiled fingers, spread dough to ½ inch thickness. Make sure there are no holes in the dough
7. Rub top and sides of dough with olive oil.
8. Season with black pepper and basil
9. Bake in preheated oven for 20 minutes
10. Remove from oven and sprinkle with cheese and return to oven
11. Bake for an additional 8 minutes or until golden brown

Oven Fries

Ingredients:

311g potatoes

22g olive oil

Additional 11g to brush baking tray

6g salt

1.25g pepper

Directions:

1. Preheat oven to 375F
2. Wash potatoes leaving skin on and cut into desired size
3. Soak potatoes in cold water in sink or bowl for 30 minutes then remove and dry well
4. Toss in oil and seasonings
5. Place on greased tray and bake for 20 minutes, then turn the oven up to 425F and cook 15 minutes or until fries are golden.

“Boring” Baked Chicken

Ingredients:

662g boneless chicken breasts w/ skin

22g olive oil

Directions:

1. Preheat oven to 450F
2. Brush making sheet with 11g olive oil
3. Baste chicken with 11g olive oil
4. Cook for 10 minutes and flip
5. Baste with oil already in pan
6. Cook another 15-20 minutes or until internal temperature is at least 165F at the thickest part
7. Put on platter and cover loosely with tin foil to cool

Olive Oil Roasted Almonds

Ingredients:

469g whole raw almonds

26g olive oil

12g salt

Directions:

1. Preheat oven to 350F
2. In a medium bowl toss all ingredients together until evenly coated
3. Spread onto a single layer in baking tray
4. Roast for 10 minutes, stir, and continue to roast for 5-8 minutes or until lightly browned
   • Watch carefully as they can burn easily
5. Cool completely on baking sheet until storing in an airtight container

Basic Quick Bread

Ingredients:

286g flour

15g baking powder

2g salt

160g eggs, room temperature

373g whole milk

77g canola oil

Directions:

1. Preheat oven to 350F (177C) and prepare a 9” x 5” (23cm x 13cm) loaf pan with light butter
2. In a large mixing bowl whisk together flour, baking powder and salt.
3. In a separate mixing bowl combine eggs, milk and oil.
4. Pour liquid ingredients into dry ingredients and using a spoon stir the two together until combined
   • Do not over mix the dough. The more you mix the tougher the bread becomes
5. Pour batter into loaf pan and bake for 40-45 minutes or until a toothpick inserted in the center comes out with moist crumb

Baked Macaroni and Cheese

Ingredients:

105g pasta

15g butter

14g bread crumbs

70g minced onion

5g flour

1.75g salt

1g pepper

355g whole milk

227g shredded cheddar cheese

Directions:

1. Prepare pasta in boiling water (about 2 minutes)
2. Preheat oven to 350F and grease 2 quart casserole dish with 3g butter
3. In a saucepan, melt 12g butter, add onion until tender (aprox 3 min)
4. Stir in flour, salt and pepper until blended
5. gradually stir in milk and cheese until smooth
6. Place pasta in casserole dish and pour cheese sauce over pasta, mixing lightly.
7. Sprinkle breadcrumbs over top
8. Bake 18-20 minutes or until bubbly and golden brown

Greek Olive Oil Cinnamon Cookies

Ingredients:

100g canola oil

100g honey

6.5g butter

66g maple syrup

77g orange juice

278g flour

5.46g baking powder

2.55g baking soda

1g cinnamon

Directions:

1. Preheat oven to 350F (180C)
2. In a large bowl mix oil, honey, syrup and orange juice
3. In a smaller bowl mix together flour, baking powder, baking soda, and. Cinnamon
4. Gradually add dry mixture to wet mixture until a soft dough is formed
5. Cover dough and let it sit for 10 minutes
6. Grease a pan with 6.5g of butter
7. Bake 15-17 minutes

Beef Stock

Ingredients:

2.75 lbs beef stock bones (plenty of marrow)

10g olive oil (per pan)

295g yellow onion, peeled and quartered

106g carrot cut into 1 inch segments

50g celery

27g parsley

8g garlic

1g bay leaves

.42g peppercorns

Directions:

1. Preheat oven to 400F, rub oil on bones, onions, and carrots and place into shallow roasting pan
2. Roast for 45 minutes turning bones and vegetables at halfway mark
   1. If bones or vegetables begin to char, lower the heat
3. Once vegetables and bones are browned, place into a large stock pot
4. Place roasting pan over low heat and pour 100g of water into pan. Use a spatula to scrape browned bits from the bottom of the pan and then add into stock pot.
5. Add celery, garlic, parsley, bay leaves, and peppercorns into stock pot
6. Fill stock pot with 2134g of water, put heat on high and bring the pot to a low summer then reduce heat to low
7. Cover pot loosely and let simmer low for 3-6 hours
   1. Do not stir stock while cooking
8. From time to time check on stock and skim fat off top
9. At the end of cooking use a slotted spoon to remove bones and vegetables
10. Line another large pot with a mesh sieve and pour stock through sieve to remove remaining solids
11. Let cool to room temperature and refrigerate

Pot Roast

Ingredients:

1188g brisket

498g whole onions

2 tablespoons olive oil

5 cups beef stock

396g carrots

13g salt

40g pepper

4g Greek oregano

4g French tarragon

6.5g Rosemary

Directions:

1. Generously salt and pepper roast
2. Heat a large Dutch oven over medium-high heat then add 2 tablespoons olive oil to bottom
3. Cut onions in half and carrots into 2 inch slices
4. When oil is very hot (but not smoking) add onions to brown them. Remove and put on plate
5. Throw in carrots and toss until lightly browned. Remove and put on plate
6. Place meat in pan and sear for about a minute on all sides until brown. Remove roast and put on plate.
7. With the burner remaining on high, use 1 cup of beef stock to deglaze the bottom of the pan with a whisk
8. When the pan is deglazed, place roast back into pan and put in remaining stock. Add in onions and carrots with oregano, rosemary, and tarragon and cover.
9. Simmer on stove for 4 hours.

Savory Zucchini Galette Crust

Ingredients:

Crust:

159g flour

½ teaspoon salt

133g cold unsalted butter

71g-85g cold water

Directions:

1. Whisk together dry ingredients
2. Work in butter until mixture is crumbly
3. Drizzle in 5 tablespoons of water stirring gently until everything is evenly moistened
   1. Add final tablespoon of water if needed
4. Pat dough into a disk, wrap and refrigerate for 30 minutes
5. Roll dough into a 12” circle and transfer to baking sheet.
6. Add toppings/ filling
7. Bake at 425 for 25-30 minutes

Fresh Tomato Marinara

Ingredients:

59g olive oil

193g onion

18g garlic

1590g tomato chunks

1.25g Greek oregano

1g black pepper

4.5g salt

Fresh basil to serve

Directions:

1. In a large sauce pan, saute onion, in olive oil over medium heat until soft. Add garlic.
2. Add tomato juice from tomatoes until liquid is reduced by half
3. Stir in tomatoes and sea salt
4. Add oregano and pepper and reduce to low heat and cover for 15 minutes.
   1. Covering tomatoes helps them “sweat” and break down more quickly
5. Uncover and let cook for a hour, stirring occasionally
6. Chop basil and use as a garnish to serve

Meatballs

Ingredients:

226g lean ground beef

25g egg, beaten

15g breadcrumbs

9g parmesan cheese

20g finely chopped onion

7g minced garlic

4g salt

.75g pepper

1.25g fresh parsley

Directions:

1. Preheat oven to 400F
2. Combine meat, egg, breadcrumbs, cheese, salt, garlic, onion, black pepper, and parsley in a bowl until combined
   1. Not not over mix
3. Form into 50g balls and place into pan
4. Bake uncovered for 17-20 minutes, turning every 10 minutes