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Friday, December 31, 2010

Grilled Steak Caesar Salad for Two

About This Recipe

This is a quick and healthy one-dish meal with plenty of protein, healthy monosaturated fat, fiber, and good clean carbs.  The Rosemary in the beef adds a nice dimension, but has the added benefit of neutralizing HCAs (cancer-causing substances) that form when meat is cooked at high temperatures.


  • 1/2 Cup Kickazz Caesar Salad Dressing (Recipe HERE
  • 2 8-oz Tenderloin Filets (or other lean steak)
  • 2 T. Extra Virgin Olive Oil
  • 2 Cloves Garlic (finely minced or pressed)
  • 1 tsp. Fresh Rosemary (finely minced) or 1/2 tsp. dried finely crumbled
  • Fresh Ground Pepper and Salt to taste
  • 8-10 Cups loosely packed Romaine Cut or Torn into bite size pieces
  • 1 Cup Croutons
  • 1/4 of a Medium Red onion, sliced thin (optional)
  • 3/4 Cup Shredded Parmesan Cheese
  • Anchovy fillets (optional)


  1. Combine Garlic and Olive Oil in a small cup and allow the garlic to infuse into the oil for at least 30 minutes.  This can be done a day ahead, and left on the kitchen counter at room temperature overnight.
  2. Brush both sides of each filet with the garlic infused oil and some of the garlic bits.
  3. Sprinkle both sides of each filet with the rosemary, and fresh ground pepper and salt to taste.
  4. Grill to desired temperature, allow steaks to rest for 20 minutes after grilling, and slice each steak into thin strips.
  5. Combine romaine, croutons, onion, 3/4 of the Parmesan cheese, and 3/4 of the dressing into a medium salad bowl and toss to thoroughly to coat all leaves.
  6. Divide salad mixture among two large plates and top with steak strips.  Sprinkle with remaining Parmesan Cheese and drizzle with remaining dressing. Garnish with anchovy fillets.

Thursday, December 30, 2010

Lotsa Colada Protein Shake

Difficulty:  Super EASY
Serves 2


  • 1 Cup Skim Milk
  • 2 Scoops Vanilla Whey Protein Powder
  • 1-1/2 Cups Fresh (or canned) Pineapple Chunks
  • 1 t. Coconut Extract
  • 10 drops Liquid Stevia Extract (or 2 tsp. granulated sugar, if you prefer)
  • Ice Cubes

  1. Combine all ingredients except ice cubes into blender and blend until smooth. 
  2. Add 8-10 ice cubes and blend until thick.
  3. Pour into two glasses and serve garnished with pineapple.

    Creme Brulee -- Half the Calories, Half the Fat, 100% of the Taste!

    Difficulty:  EASY
    Nutrition Information
    Calories:  238
    Fat:  20g total, 11.4g. saturated
    Carbohydrates:  20g.
    Protein:  6g

    About This Recipe

    As posted, this recipe is almost sugar free and uses Erythritol and Liquid Stevia Extract for Sweeteners. If you don't care about making it sugar free, you can substitute 4 Tbsp. granulated Sugar in place of the Erythritol and stevia. If you're not familiar with erythritol, it has almost no calories, and does not promote tooth decay. Moreover, erythritol has not been found to affect blood sugar or insulin levels and has a zero glycemic index.  It is about 70% as sweet as table sugar, and behaves like sugar in that it adds about the same bulk to baking recipes as sugar does.  

    With 238 calories, 20g fat (compared to 513 calories, 48g fat of traditional creme brulee), this version is much healthier than the original without any compromise in taste.  Try making the "almost sugar-free version" using erythritol crystals and liquid stevia extract instead of sugar--no one will know the difference!  I get my erythritol here, and my liquid stevia here--Use referral code KOQ452 and get $5 off your first order at


    • 6 egg yolks
    • 4 Tbsp. Erythritol Crystals
    • 20 drops liquid stevia extract
    • 1-1/2 tsp. good vanilla extract
    • 1 Cup heavy cream
    • 2 Cups Fat Free Half and Half
    • 2 Tbsp. granulated sugar


    1. Preheat oven to 325 degrees and bring a kettle of water to a boil.
    2. Whisk egg yolks, Erythritol, 20 drops of liquid stevia extract, and vanilla in a medium bowl until thick and creamy. 
    3. Pour cream and half and half into a medium sauce pan and scald to almost boiling.
    4. Gradually whisk half the scalded cream into the egg mixture to lighten (this helps to prevent curdling).
    5. Gently stir the egg mixture back into the remaining cream in the saucepan and stir constantly over medium heat just until the mixture returns to almost boiling again and very slightly thickens--about 6 minutes.
    6. Place 6 creme brulee dishes or 1/2 cup ramekins in a baking dish, and divide the custard mixture evenly among them.
    7. Place the baking dish with the creme brulees on the middle oven rack and fill the baking dish with boiling water to a depth of halfway up the sides of the creme brulee dishes.
    8. Bake for 35-40 minutes or until the custard is just set, but giggles a bit when shaken.
    9. Remove from baking dish, cool to room temperature, cover with plastic wrap, and refrigerate until ready to serve.
    10. Prior to serving sprinkle each brulee with 1 tsp. granulated sugar; and using a blowtorch, burn the sugar until it is bubbly and carmelized.  Garnish with fresh berries.

    Tuesday, December 28, 2010

    Chicken Breasts on Spinach Fettuccini with Garlic Mushroom Wine Sauce

    Difficulty:  EASY
    Servings:  8

    Nutrition Information
    Calories:  354
    Total fat: 9 g; Carbohydrates: 35 g; Protein:  36 g.

    About This Recipe

    High protein, low fat, and huge in flavor, this one dish meal will have you asking for more. . .Go ahead, it's GOOD for you TOO!


    • 3 Tbsp. Extra Virgin Olive Oil
    • 6 Cloves Garlic (divided)
    • 8 Oz. Button Mushrooms, Sliced
    • 1 (14-1/2 oz) Can Low Sodium  Chicken Broth
    • 1 C. Dry Vermouth
    • 2 Tbsp. Cornstarch
    • 8 Boneless, Skinless Chicken Breast Halves (about 4 oz. each)
    • 1 Lb. Spinach Fettuccini
    • 2 Big Handfuls Shredded Parmesan Cheese (omit for Kosher)
    • Salt and Pepper to Taste


    1. Take two (of the 6) cloves of garlic and smash them with the broad side of a chef's knife.  Rub the smashed garlic cloves on both sides of chicken breasts.  Season breasts on both sides with salt and fresh ground pepper. 
    2. Grill or Broil Chicken Breasts until cooked through. 
    3. While chicken breasts are cooking, drop the pasta into boiling salted water and cook according to package directions, just until al dente.
    4. Press or mince remaining 4 cloves of garlic and saute the garlic and the mushrooms in the 3 Tbsp. of EVOO.   Season with salt and fresh ground pepper, and saute until the mushrooms give up most of their liquid.
    5. Combine Vermouth, Chicken Broth, and Cornstarch in a small bowl or pitcher.  Stir, and add the cornstarch/broth/wine mixture to the mushrooms and bring to a gentle simmer, whisking constantly.  Simmer until sauce is slightly thickened and satiny.  Taste and adjust salt and pepper. 
    6. Drain pasta and place onto serving platter.  Top pasta with the chicken breasts, and pour all of the garlic mushroom wine sauce over the breasts and pasta.  Sprinkle with shredded Parmesan cheese.   Serve immediately.

    Saturday, December 25, 2010

    Whole Beef Tenderloin with Rosemary Mushroom Bordelaise

    About This Recipe

    Rosemary minimizes or eliminates carcinogens formed when meat is cooked.  Scientists at Kansas State University found that seasoning beef with rosemary before grilling or roasting can reduce cancer-causing substances called heterocyclicamines by 30 to 100%.  Danish scientists got similar results when adding rosemary to dough.  Acrylamide, a potentially carcinogenic compound, forms in carb-rich foods when heated above 250 degrees F.  By incorporating 1 tablespoon of dried rosemary for each pound of flour, we reduced acrylamide by more than 50%, says Leif Skibsted, PhD, a professor of food chemistry at the University of Copenhagen.  He believes that the antioxidants in rosemary scavenge the harmful compounds.  

    The White Button Mushrooms in the Rosemary Mushroom Bordelaise are a natural aromatase inhibitor.  Research as shown that White button mushrooms (Agaricus bisporous) are a potential breast cancer chemopreventive agent, as they suppress aromatase activity and estrogen biosynthesis.  For men, this also means that Button Mushrooms help to keep testosterone from converting to estrogen.  


    For Roast
    • 1 whole Beef Tenderloin (4-5 lbs) trimmed of all silver skin
    • 1/2 Cup Olive Oil
    • 4 Cloves Garlic (minced or pressed)
    • 1 Tbsp. Finely Minced Fresh Rosemary Leaves
    • Salt and Pepper

    For Sauce
    • 1 28-oz Carton Reduced Sodium Beef Stock
    • 2 cloves Garlic (left whole and smashed with the back of a knife)
    • 1 lb. White Button Mushrooms (cleaned and sliced or quartered)
    • ½ Cup Dry White Wine
    • ½ Cup Dry Red Wine
    • 2 T. Cornstarch dissolved in ¼ Cup Cold Water
    • 2 tsp. Finely Minced Fresh Rosemary Leaves
    • ½ tsp. Salt
    • ½ tsp. Fresh Ground Black Pepper


    1. One day ahead, combine 4 cloves of minced garlic and the 1/2 Cup of olive oil into a small cup or bowl.  Allow the garlic to infuse the olive oil at room temperature overnight.
    2. Into a small saucepan combine the beef stock and 2 smashed garlic cloves and gently reduce over medium heat until liquid is reduced to 1-1/2 cups.  This step can be prepared a day or more in advance, and the reduced beef stock refrigerated in a covered container until ready to use.
    3. Brush the beef tenderloin with HALF the garlic infused oil including half the minced garlic bits.  Sprinkle all sides of roast with the 1 Tbsp. minced rosemary leaves, salt and plenty of fresh ground black pepper to taste.  Place roast diagonally in a shallow roasting pan.  Tuck the thin end under for even cooking.  Cover tightly with plastic wrap and refrigerate.  Remove the roast from the refrigerator and let stand at room temperature for 45 minutes prior to roasting. 
    4. Preheat oven to 500 degrees F.  Roast for 20 minutes without disturbing.  Lower oven temperature to 375 degrees and continue roasting for another 12-15 minutes until a meat thermometer inserted into thickest part registers 135 degrees for rare.  Note that the thickest part of the roast will be rare, while the remainder of the roast will be more medium rare, and the thinner ends will be medium.
    5. Remove roast from oven and tent with foil.  Allow the roast to rest 20 minutes before slicing.  If you don’t rest the tenderloin, when sliced, all the meat juices will end up on your cutting board and kitchen floor, rather than infused within the meat.  Your finished roast will be dry and ugly.  Always rest all cooked meats and poultry prior to slicing or plating. 
    6. Make the sauce:    In a large skillet or sauté pan, sauté the mushrooms in remaining olive oil/garlic mixture from step  1, until the mushrooms begin to give up their liquid.  Add the wines and the reduced beef stock, rosemary, salt, and pepper.  Bring to a gentle boil, and then whisk in the cornstarch mixture.  Gently simmer about 5 minutes longer or until the sauce is slightly thickened and satiny. 

    Garlic Smashed Rosemary-Scented Redskins

    Difficulty:  EASY
    Serving Size:  3 oz. (24 servings)

    Nutrition Information
    Calories:  102
    Total Fat:  4 g
    Carbohydrates:  17 g (all complex)

    Fiber:  2 g; Protein:  2 g


    • 5 lbs. Redskin Potatoes, lightly scrubbed, rinsed, and quartered.
    • 5 cloves garlic (divided)
    • 8 Tbsp. Butter
    • 1 tsp. finely minced Fresh Rosemary Leaves
    • ½ tsp. ground nutmeg
    • ½ to ¾ C. Skim Milk (heated)
    • Salt and Fresh Ground Black Pepper to taste


    1. Boil potatoes in salted water with three cloves of garlic that have been smashed with the side of a chef’s knife. 
    2. Melt butter with remaining two cloves of garlic (minced or pressed) and the minced rosemary leaves.
    3. Drain potatoes thoroughly and return to pan and coarsely mash.  Stir in the melted garlic-rosemary butter, and nutmeg.  Add enough hot milk to yield the desired consistency.  Season with salt and pepper to taste.

    Monday, December 20, 2010

    Anabolic White Bean Chili with Grilled Chicken

    Yield:  About 16 Generous Servings
    Difficulty:  EASY

    Nutrition Information
    Calories:  423
    Protein 33 g; Carbohydrates 30 g;
    Fiber 8 g;
    Fat (15 g total; 7 g. saturated)

    About This Recipe

    Definitely another crowd-pleaser!  This recipe has some fat (7g. saturated) because of the cheese, but with 33 grams of protein, 30 grams of carbs, and 8 whopping grams of fiber, it's plenty healthy.  Always rinse the beans to remove excess sodium--control the salt yourself by adding as much or as little as you desire.


    • ¼ C. Extra Virgin Olive Oil
    • 4 cloves Garlic. . .Pressed or finely minced
    • 2 med Onions Diced
    • 3 tsp. Cumin (a little more to taste)--Watch Freshness (cumin gets stale very fast)!
    • Additional Cumin for seasoning chicken breasts—about 1-1/2 tsp.
    • 1-½ tsp. Oregano (a little more to taste)
    • 2 (4 oz) cans Chopped Green Chilies
    • 3 Tbsp. Flour
    • 3 lbs. Boneless Skinless Chicken Breasts
    • 4 (15.5 oz) cans Great Northern White Beans (drained and rinsed)
    • 1 (15.5 oz) can Garbanzo Beans (drained and rinsed)
    • 2 (26 oz) cartons Low Sodium Chicken Stock
    • 1 C. Dry Vermouth (or other dry white wine)
    • 1 lb. Shredded Pepper Jack Cheese
    • ½ lb Shredded Monterrey Jack Cheese
    • ¼ tsp Red Cayenne Pepper (optional)
    • Salt and Fresh Ground Pepper to taste
    •  Tortilla Chips 
    • Lowfat or Fat Free Sour Cream


    1. Lightly season chicken breasts with garlic salt, fresh ground pepper, and some additional cumin.  Grill  or broil until cooked through.  Cool slightly and dice or shred as desired.
    2. In a stock pot or Dutch oven, sauté onions and garlic in olive oil until translucent. Add spices and green chilies. Vigorously stir in flour to make a roux. Add 1/2 carton Chicken Stock and whisk till smooth.
    3. Add remaining chicken stock and bring to a boil.
    4. Add Beans and chicken, salt and black pepper.  Simmer about 20 minutes. 
    5. Reduce heat to low, and add the wine or vermouth, and gradually add 2/3 of each cheese, stirring thoroughly until cheese is melted and smooth.  Do not boil once the cheese is added.
    6. Serve garnished with chips, a dallop of low fat sour cream and remaining cheese.
    Cook's Note:  The wine or vermouth helps to keep the cheese from clumping.  Omit it if you wish, but realize that the cheese may become gloppy.

    Saturday, December 18, 2010

    Marinated Mediterranean Longevity Salad

    Marinated Longevity Salad
    Yield:  Enough for a small army (About 25 generous servings)
    Difficulty:  Easy

    Nutrition Info, based on 1/2 cup base:
    calories:  147
    Fat:  11g total (mono 8g, sat 1, polyunsat 2)
    Carbs (all CLEAN):  10g
    Protein:  3g

    About This Recipe

    If you could take every macro-nutrient for good health and longevity and put it into one bowl, this would be it.  This recipe is a powerhouse of flavorful, colorful, raw vegetables,herbs, fiber, and good monosaturated fat. The 5 types of beans provide a good amount of protein.  This is always a crowd-pleaser at parties.  The marinated base keeps in a covered container in the fridge for a good week.  Be sure to rinse the beans thoroughly to eliminate 45% of the sodium.

    Four Easy Steps

    1. Make the dressing (recipe follows).
    2. Make the base and marinate overnight (recipe follows).
    3. Just before serving, cut or tear any hearty lettuce (romaine works well) into bite size pieces.
    4. Into your salad bowl, mix equal parts of the marinated bean mixture and lettuce.  Toss with serveral big handfuls of shredded Parmesano Reggiano cheese and additional dressing to taste.  Croutons at the last minute optional.


    • 1/3 C. Red Wine Vinegar
    • 4 Cloves Garlic Pressed
    • 2 T. Dijon Mustard
    • 1 T. Freshly Squeezed Lemon Juice
    • 3 T. Honey
    • 1-1/2 C. Good Extra Virgin Olive Oil (taste matters!)
    • Plenty of Salt and Fresh Ground Pepper to Taste
    Mix first 5 ingredients in a shaker or bowl till combined.  Slowly add olive oil while shaking or whisking to form an emulsion.  Set aside.

    Base -- Keeps in the refrigerator for a good week or so

    • 1 can Garbanzo Beans Drained and Rinsed
    • 1 can Dark Red Kidney Beans Drained and Rinsed
    • 1 can Cannelli Beans Drained and Rinsed
    • 1 can Black Beans Drained and Rinsed
    • 1 cup Diced Celery
    • 1 cup Fresh Raw Green Beans or Snap Peas cut on the bias
    • 1 Red Bell pepper diced
    • 1 box of Grape Tomatoes halved
    • 1 can Medium or Small Pitted Black Olives drained
    • 2 14-oz cans Small Artichoke Hearts (or 2 14-oz jars marinated) drained and quartered
    • 1 med. Red Onion diced (or more to taste)
    • 1 cup Packed Minced Italian Parsley (or the whole bunch!)
    • 1 cup Broccoli coarsely diced
    • 1 cup Cauliflower coarsely diced 
    Combine in a large covered bowl with 2/3 of dressing and marinate at least 4 hours or overnight in the refrigerator.

    Optional -- Top with 6 ounces of grilled salmon, chicken or steak; or a can of albacore tuna for a nice one-dish meal!

    Monday, December 13, 2010

    Appetizer of Champions--Black Bean Dip

    Serving Size:  4 Tbsp
    Difficulty:  EASY
    Calories 90; Fat 3g. (1g. saturated); Carbohydrates 3g;
    Protein 4g; Fiber 2g

    About This Recipe

    This recipe calls for canned black beans.  If you read the label, you'll notice that, save for reduced-sodium versions, all canned beans are high in sodium.  Thoroughly rinsing canned beans reduces the sodium content by 45%!  Always thoroughly rinse canned beans, especially if you have issues with hypertension.  You can reduce the sodium further, by starting with reduced sodium black beans, but you'll pay about 50% more per can.  I say just by the cheap ones and rinse the hell out of them.  This recipe is high in fiber, contains good fats, and  weighs in at a whopping 4 grams of protein per serving.  What's more, it tastes great!  Enjoy it with some homemade garlic pita chips.


    • 2 Tbsp. Extra Virgin Olive Oil
    • 4 Cloves Garlic (finely minced or pressed)
    • 1 Medium Onion Diced
    • 3.5 tsp. Ground Cumin (watch the freshness--cumin loses its flavor quickly)
    • 1.5 tsp. Dried Oregano
    • 1 4-oz Can Chopped Green Chilis (drained)
    • 1 small jalapeno pepper finely minced (with seeds for a kick, or seedless for mild)
    • 2 15-oz. Cans Black Beans (Drained and THOROUGHLY rinsed)
    • 1 Cup Lowfat Cottage Cheese
    • 4 Oz. Light Cream Cheese
    • 1/2 C. Packed Minced Cilantro
    • Juice of One Lime
    • 2 tsp. Salt and 1/2 tsp. Black Pepper (more or less to taste)


    1. In a medium-sized wide saucepan or saute pan, heat olive oil over medium heat and add garlic, onion, cumin, and oregano.  Saute until onions and garlic are slightly softened (about 5 minutes).  Stir in the green chilis.  Remove from heat and cool to room temperature.
    2. In the bowl of food processor fitted with the metal knife blade, process the cream cheese and cottage cheese until smooth. 
    3. Add remaining ingredients except for the cilantro to the food processor and process until smooth.
    4. Pulse in the 1/2 cup of packed cilantro just until incorporated.
    5. Chill overnight to blend flavors.  Garnish with additional chopped cilantro.

    Friday, December 10, 2010

    Northern Italian Spaghetti Sauce with Meat

    About this Recipe

    This recipe comes from a good friend Rosemary Andreozzi Schwenk, who's ancestors hail from Lucca.  This sauce, with a hint of cinnamon, nutmeg, and allspice is typical of the region.  Rosemary's original recipe used garlic salt (which some say is necessary for good sauce).  In this version, I use fresh garlic instead and add mushrooms which are a natural aromatase inhibitor.

    Health Benefits of This Recipe

    Cooked tomato products (spaghetti sauce, pizza sauce, tomato paste, tomato sauce, ketchup, etc.) contain high-concentrations of the antioxidant Lycopene.  Lycopene, perhaps best known for it's cancer preventative properties in prostate cancer, also helps neutralize free radicals in heart disease, helps break down LDL cholesterol, improves the health of the skin, helps reduce cancer, and even helps reduce the symptoms of age-related macular degeneration.  For more information on the benefits of Lycopene, click here.


    • 4 lbs. lean ground beef
    • 1/4 C. Extra Virgin Olive Oil
    • 6 cloves garlic (peeled and pressed or minced)
    • 1 bunch Italian or Curly Parsley (minced)
    • 3 med. Onions
    • 2 Organic Carrots
    • 3 Ribs of celery
    • 2 26-oz cartons Chicken Stock (divided)
    • 1-2 Tablespoons Salt (depending on taste)
    • 2 teaspoons Black Pepper (or more to taste)
    • 1 teaspoon Nutmeg
    • 3/4 teaspoon Allspice
    • 1 teaspoon Cinnamon
    • 1 15-oz can Tomato Sauce
    • 2 12-oz cans Tomato Paste
    • 2 7-oz cans Button Mushrooms (stems and pieces are fine)


    1. Working in a large non-reactive roasting pan (with cover), brown the ground beef with the garlic and parsley on stove top in 1/4 C. olive oil.
    2. Working in 2 or 3 batches, puree the onions, carrots, and celery in a food processor with 1/2 of one carton of chicken stock.
    3. Add the pureed vegetable mixture to the browned meat and stir to thoroughly combine.  Cover the roaster and bake in a 425 degree oven for 15 minutes.
    4. Remove the roaster from the oven and add the salt, pepper, nutmeg, allspice, cinnamon, and the remaining half of the first carton of chicken stock.  Stir until thoroughly incorporated and return the covered roaster to the oven for another 15 minutes.
    5. Remove the roaster from the oven and add the tomato sauce, tomato paste, and remaining carton of chicken stock.  Thoroughly stir to combine.  Add the mushrooms (juice and all) and stir again.  
    6. Lower oven temperature to 350 degrees and roast again in the covered roaster for 1-1/2 to 2 hours WITHOUT STIRRING.  Use care to NOT scrape any burned sauce that has splashed on the sides of the roaster, as it will make the sauce bitter. Taste and adjust seasonings as desired.

    Thursday, December 9, 2010

    Garlic and Herb Roasted Loin of Pork

    Servings:  10
    Difficulty:  EASY
    Nutrition Information:


    About this Recipe

    This recipe contains Rosemary.  Rosemary (either fresh, dried, or in extract form) when added to meats prior to cooking, significantly reduces the amount of heterocyclic amines (HCAs)--the cancer-causing chemicals that form when meats are heated to high temperatures.  Rosemary is a source of two powerful antioxidants called rosmarinic acid and carnosic acid which are the components responsible for reducing HCAs from forming when meat is heated.


    • 1 Boneless Pork Loin Roast (about 5 lbs.)
    • 6 Large Cloves Garlic (divided)
    • 1/4 C. Fresh Dill Weed finely minced
    • 4 T. Fresh Rosemary Leaves finely minced
    • 2 T. Dijon Mustard
    • 2 T. Dry Vermouth (or other dry white wine)
    • 2 T. Extra Virgin Olive Oil
    • Salt and Freshly Ground Pepper
    • 2 lbs. fingerling or redskin potatoes (halved or quartered)
    • 1 lb. organic carrots (cut into sticks)
    • 1 lb onions (quartered)


    1. In a small bowl, mince or press 4 garlic cloves, add dill, 2 T. of the rosemary, Dijon mustard, vermouth, and olive oil.  Mix until thoroughly combined, forming a paste.  Set aside.
    2. Slice remaining two garlic cloves into several small slices or slivers.
    3. Place roast fat side up in a roasting pan.  Using a small paring knife, make 1 inch deep slits  over the entire roast and insert garlic slices, evenly distributing garlic slices all over the roast. 
    4. Generously season roast on all sides with salt and pepper.  Evenly coat the roast on all sides with the seasoning paste from step 1.  Place into a roasting pan, cover tightly with plastic wrap, and refrigerate roast until 30 minutes before roasting time—Preparation to this point can be done 24-48 hours in advance, the longer the better.
    5. Remove roast from refrigerator and allow to come to room temperature.
    6. Combine vegetables, 3-4 T. oilive oil, and remaining 2 T. fresh rosemary.  Season with salt and pepper; stir until vegetables are evenly coated with olive oil and seasoning.
    7. Arrange vegetables around roast.
    8. Roast at 500 degrees for 20 minutes.  Lower oven temperature to 350 and continue roasting 60-70 minutes longer, until meat thermometer inserted into center of roast registers 160 degrees. 
    9. Remove from oven, tent with foil and allow roast to rest for 15 minutes before carving.

    Kickazz Caesar Salad Dressing

    By David Kent
    Servings:  16, Serving Size:  3 Tbsp; 
    Nutrition information:  Calories 266, Saturated fat:  3.6 g, Polyunsaturated fat:  6.1 g, Monosaturated fat:  18.4 g, Carbohydrates:  1.3 g, Protein 2.5 g.
    Difficulty:  Super Easy; 


    • 4-6 Cloves Garlic
    • 3/4 Teaspoon Fresh Ground Black Pepper
    • 2 Oz. Parmesan cheese (grated or shredded)
    • 3 Whole Eggs
    • 1-1/2 Tablespoons Dijon Mustard
    • Juice of 1 Fresh Lemon
    • 2 Tablespoon Red Wine Vinegar
    • 5 Each Anchovy Filets
    • 2 Teaspoons Worcestershire Sauce
    • 6 Drops Liquid Stevia Extract (I get it here use Referral Code KOQ452 and get $5 off your first order)
    • 1 Cup Extra Virgin Olive Oil
    • 1 Cup Canola Oil


    1.  Combine All Ingredients EXCEPT OILS into Food Processor and process until smooth.
    2.  Gradually stream in oils to form a thick emulsion