Tabz' Unofficial Guide to the Daniel Plan – Cinco de Mayo Recipes!


I grew up in Pico Rivera, California, which has a strong Mexican population. I grew to love Mexican food with a passion. It’s my comfort food. On the Daniel Plan I’ve had to cut back on some of the things I really loved (heavy amounts of sour cream, cheese, etc) and eating out can be hard because of the amount of lard, salt and other fats in most Mexican food. For example: Applebee’s Chicken Skillet Fajitas has 5,670mg sodium!!

May 5th is Cinco de Mayo and I wanted to be able to share some healthy, Daniel Plan friendly recipes for those who want to have great food, but better for you. So my dad (Dr. Matthew Lee Smith) and I got in the kitchen last Sunday and made up some good food. Special thanks to Jamie Oliver, Tana Amen, and the Daniel Plan for the inspiration to cook good, healthy food at home.

First up, my dad, Dr. Matthew Lee Smith, shows you how to make a healthier version of a traditional Mexican tortilla:

Recipe


Brown Rice Flour Tortillas
(Note: this makes about 2-3 dozen tortillas so half the recipe or even drop it down to 1/3 to get enough for one meal for a family of four).

6c Brown Rice Flour
1tsp Course Sea Salt
1c Coconut Oil
3 1/4 Cups of Hot Water

Add the flour and salt. Put the coconut oil in the microwave for 30 seconds until loose. Add coconut oil and mix ingredients. After they’re well mixed add in hot water and mix again until all ingredients are well mixed. Let it rest for 15 minutes in the bowl.

Our dough was a bit sticky so we added more flour after it rested. Make a small dough ball and roll out into a circular shape.

Heat a cast iron skillet (or teflon frying pan) until it’s super hot. Keep the heat on medium. Then drop your tortilla into the skillet until you see it change color through out. Then flip over. It takes 30-60 seconds on each side.

(Photo: chicken fajitas with home-made guacamole & the mango/cucumber salsa from the recipe below)

Here’s a video of me explaining how to make fajitas at home!

Chicken Fajitas
Feeds about 6 people. For an individual keep to 1 Bell Pepper and half the rest of the ingredients. Of course, it’s always nice to have leftovers!

Protein (I used free-range, organic chicken thighs, one thigh per serving). You can also substitute turkey, shrimp, organic, grass-fed beef.
4 Bell Peppers (I used one of each color: green, yellow, orange and red).
1 small Red Onion
1 large Yellow Onion
1 Lime
1 Yellow Squash
1 Italian Squash
1 large Green Chilie
2 cloves of Garlic
1tsp grated Ginger Root
1/2 small Purple Cabbage
4tbs Olive Oil
1tsp Paprika (or more depending on your taste)
Pepper to taste
2tsp Coconut Oil (if using a regular frying pan)

De-seed the chilies and the bell peppers. Chop up all your veggies or add everything to a food processor, this is especially nice if you want a bowl of fajitas over beans and rice and don’t need those long, thin, strips. Add to a bowl. Add garlic, grate in some fresh ginger root, squeeze the lime over, add the paprika and a good lug of olive oil or grapeseed oil. Mix everything and let it set for 5 minutes at least (this is a good time to make your salsa if you are going to).

Heat up your grill or frying pan and drop in some coconut oil if you’re using a frying pan.

If using grill: Turn your veggies and chicken a couple times until the chicken doesn’t look pink anymore. The thinner your slices of meat the faster they will cook. It’s okay if your veggies are a bit crunchy that’s a great part of this meal, crunch, flavors and everything mixing together.

If using a frying pan: Move your veggies and meat around a lot, make sure the chicken especially is getting cooked all the way through. You may have to do half of this each time so you can keep an eye on everything.

Serve immediately! You can even serve right out of the pan, just make sure to get a couple hot pads or thick wooden cutting board to go under your very hot pan before setting it on the table.


Salsa – Red
Salsa are super easy to make, and a great substitute for ketchup which is loaded with sugar and salt. Salsa can also kick up a bland meal. So if you’ve been tired of plain old chicken, drop a spoonful of salsa on top and spice up your tastebuds! For both of these salsas I used our tiny chopper, which we bought for less than $10 at Walmart. If you have a food processor that works too!

1 large Green Chile
3 medium Tomatoes (I also threw in some roasted tomatoes, but not necessary)
1/2 large Yellow Onion
2 Tbs Olive Oil
1 Yellow Chile
1 Dried Red Chile
Juice from 1 Lime
2 Cloves of Garlic
Dash of Pepper

Add all ingredients into a food chopper or food processor and chop until it’s a salsa consistency.


Salsa – Mango & Cucumber
Learned this recipe from Jamie Oliver, I’m not a big fan of tomatoes so this is a tasty alternative.

2 Mangos
2 Cucumbers (I used Persian, but any kind will work)
2 Green Onions
2 Cloves of Garlic
1 large Green Chile
Juice from 2 Limes
Handful of fresh Mint

Add everything except the top green part of the green onions to a food processor or chopper and chop until fine. Thinly slice the stalks of the green onion and mix into the final salsa.

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