Real Plans Recipe - Kraut Burgers Using Soda Bread

These made my mom jealous.
Based on the Kraut Burger Mix that originated from my grand mother.
I would like to think she would really enjoy this version.

Servings:  4
Active Time:  10 m
Total Time:  10 m
Fixed Servings:  No

Ingredients

3 cups Kraut Burger Mix instructions referenced in Notes Kraut Burger Mix
2 cups all-purpose flour
2 tablespoons white sugar
1/2 teaspoon baking soda
1 1/2 teaspoons baking powder
1/4 teaspoon Salt
1/4 cup butter, softened (lard works)
1/2 cup buttermilk
1 egg, only 0.50 needed but I prefer full egg
2 teaspoons melted butter


Categories

Season: Spring, Summer, Fall, Winter
Diet Type: Traditional
Course: Entree/Main Course
Main Ingredient: Beef
Cuisine: American
Dish Type: Wildcard

How To Prepare

1 Reserve the Kraut Burger Mix and melted butter for now
2 Mix all of the dry ingredients
3 Slowly add softened butter and buttermilk and mix
4 Lightly knead once it all forms a ball
5 The more you work the dough, the tougher it will be.
6 Take a portion sized between a golf ball and a tennis ball and work flat with hands or roll out
7 Place 3 or 4 heaping TBsp of the Kraut Burger Mix in the middle (adjust to fit your dough size)
8 Wrap edges of dough over and seal all the way around
9 Continue with the rest of the dough
10 Preheat oven to 375ºF
11 Place on Sil Pat seam side down
12 Lightly brush the tops of each with the melted butter
13 Once all are prepared, put in the oven
14 Set timer for 15 minutes
15 After 15 minutes flip over and cook for an additional 5-10 minutes until you get some browning.
16 You can apply more melted butter if you want.
17 Serve immediately

Notes :
Kraut Burger Mix: http://onefatguysjourneytohealth.blogspot.com/2016/08/real-plans-recipe-kraut-burger-mix.html
Original Soda Bread Recipe: http://allrecipes.com/recipe/16947/amazingly-easy-irish-soda-bread
These should freeze but I haven't experimented with that yet.

Url : http://onefatguysjourneytohealth.blogspot.com/2016/08/real-plans-recipe-kraut-burgers-using.html

Real Plans Recipe - Hamburger Sausage Sweet Potato Kale Soup

An experiment that worked well for me.

Servings:  4
Active Time:  10 m
Total Time:  30 m
Fixed Servings:  No


Ingredients

1 1/2 pounds hamburger
1 pound hot sausage
1 lg onion, (diced)
2 sweet potatoes, (cubed)
2 cups chopped kale
2 teaspoons beef, bullion
garlic powder, to taste
chipotle pepper, )
sea salt, to taste
ground pepper, to taste
liquid smoke, to taste (optional)


Categories

Season: Spring, Summer, Fall, Winter
Diet Type: Traditional, Paleo, Primal
Course: Soup
Main Ingredient: Beef
Cuisine: American
Dish Type: Soup/Salad


How To Prepare

1 Prep
2 Dice onion
3 Cube sweet potatoes
4 In a 5 Qt pot
5 Cook burger and sausage meat.
6 Add onions while cooking.
7 Add garlic, salt, pepper and smoke (optional)
8 Drain meat and hold for now.
9 Put in 4-6 cups water (I started with 4 then added some to cover)
10 Add beef bullion.
11 Add sweet potatoes and cook 10 minutes and then add meat back in.
12 Simmer 5 minutes then add kale.
13 Simmer 5 more minutes.
14 Final spicing to taste.

Notes : The chopped kale is small and cooks fast, even the stems. Larger pieces might take longer to cook.

Url : http://onefatguysjourneytohealth.blogspot.com/2016/08/real-plans-recipe-hamburger-sausage.html

Real Plans Recipe - Overnight Onion Sausage Kale Soup

This recipe is based on what you have to do for French Onion Soup.
I didn't realize I needed way more onions for that so just modified what I was doing to make this.

By cooking the onions overnight in crock pot you get an extremely deep brown color and very rich flavor and they don't burn.

Cook for:    2
Original Servings:  2
Active Time:  20 m
Total Time:  40 m
Fixed Servings:  No

Ingredients

2 pounds sweet onion
1 pound Spicy sausage
4 cups kale, diced or minced
1 tablespoon beef, bullion
garlic powder, to taste
sea salt and ground black pepper, to taste

How To Prepare

1 Brown sausage, drain, and store overnight in refrigerator
2 Dice onion
3 Put onion in crock pot with beef bullion, and a little bit of salt, pepper, and garlic powder
4 Cover with water
5 Let cook overnight
6 Next morning add the cooked sausage
7 Add water to cover
8 Let cook rest of day
9 When you get home from work, add chopped/diced kale to crock pot and turn up to high
10 Add water to cover
11 After 15-20 minutes check for flavor and add final spices


Notes : I buy frozen chopped kale from Woodstock and my local organic store. It comes in 3lb bag and works well.


Categories

Season: Spring, Summer, Fall, Winter
Diet Type: Traditional, Paleo
Course: Entree/Main Course
Main Ingredient: Pork
Tags: Slow Cooker/Crock Pot
Cuisine: American
Dish Type: Soup/Salad


Timeline Instructions: Add onions to crock pot for Overnight Onion Sausage Kale Soup (4) Cook sausage and store for Overnight Onion Sausage Kale Soup (4) Add cooked sausage to crock pot for Overnight Onion Sausage Kale Soup (2)

Url : http://onefatguysjourneytohealth.blogspot.com/2016/08/real-plans-recipe-overnight-onion.html

Real Plans Recipe - Kraut Burger Mix

I signed up for Real Plans and have really liked it.
I have really only done it for 1 week as I had to go in to work all week this week and got put up in a hotel.

The only problem I have had with it so far is that life happens and I don't get to cook what I had on my plan and then I have extra stuff.
But since I have only fully planned 1 week, I know I can tune that in and build in some "gaps" for left overs and missed meals.

I am going to try to post recipes so that people can import them if they like them.
This is my first attempt so please let me know if it works for you.

Kraut Burger Mix
(Think Runza type mix)


Servings:  4
Active Time:  10 m
Total Time:  40 m
Fixed Servings:  No
Ingredients

3 pounds ground beef
2 bags shredded cabbages, I use Fresh Express 3 color coleslaw
3 cans sauerkraut, (I mix regular and sweet)
1 med onion
sea salt and ground black pepper, to taste
garlic, (optional)
How To Prepare

1 Place burger in 5Qt pot and start browning. (Bigger if you have it)
2 Dice onion and put in with burger until cooked.
3 Drain mixture and keep on side.
4 Put pot back on stove.
5 Add 1 bag shredded cabbage.
6 Add 1 1/2 can sauerkraut
7 Add 1/2 burger on top.
8 Repeat with remaining ingredients.
9 Adjust heat to low and let cook for 30 minutes.
Notes : Can be put into bread to make a "Runza".
Categories

Season: Spring, Summer, Fall, Winter
Diet Type: Traditional, Paleo
Course: Entree/Main Course
Main Ingredient: Beef
Cuisine: Continental European
Dish Type: Wildcard

Url : http://onefatguysjourneytohealth.blogspot.com/2016/08/real-plans-recipe-kraut-burger-mix.html

5 Weeks After

It has been 5 weeks since I did my GoRuck.
I took some time off working out hard after the event to recover.
My elbows scabbed up good and finally healed but left discoloration that may be scars.

Some really good news for all the training.
My A1c was down to 6.3.
Lowest it has ever been.
Right at the border for a normal person.
I think due to the time off from working out, it will go back up but not badly.

It was hard to get back into the groove of going to the gym after taking some time off.
This has ALWAYS been my problem if I stop going.

Part of not going were things like going out of town for 5 days and a 4 day working staycation.

One of the things I did after finishing my ruck was to order a GR1 from GoRuck.
It is designed to be used for rucking and daily use.
It has a "bomb proof" pocket for laptops that works well for carrying a ruck plate.

I have used it without the plate a couple of times with just my 3 liter hydration bag.
Elsolel and I used it on a 5k walking event.
I used it to carry clothes and stuff on our vacation.
I figure I will use it for daily use and for transporting my laptop to and from work.

Well yesterday I finally got back into the gym.
Wore my ruck to the gym with my 20lb plate in it.

30 min on treadmill with avg 4% incline
100 air squats with pack on
100 flutter kicks while benching my pack
100 pull overs with pack between flutter kick sets
Farmers carry 3 laps of gym with 35lb kettle bells

Had one guy come up to me as he was leaving and give me a high five
"I like the way you are working out dude. Keep it up."
Made me feel good
He had been doing some serious body weight stuff himself.

Legs are a bit sore and I feel like I have to be careful on stairs.
Like my legs might give out.
Was worse last night but doing a bit better today.

Plan on going back to the gym on Sunday morning.
Some of the same workout items but figure I will change it out some.
Might check out the Jacobs Ladder, it seems kind of like a bear crawl.

Does anyone have any other ideas for body weight or stuff with my pack?