Showing posts with label beef. Show all posts
Showing posts with label beef. Show all posts

Friday, January 10, 2014

Recipe: Meat and Veggie Muffins

These are adapted from my favourite paleo cookbook, Well Fed.  I love these muffins, they're incredibly easy to make and are perfect for on the go.  They're delicious warm or cold.

You'll need:
3 16 oz bags frozen, chopped spinach or kale, defrosted
1/2 tbsp coconut oil
1 medium onion, diced (about 1/2 cup)
1.5 lbs ground pork
2 cloves garlic, minced
1/2 tsp salt
1/4 tsp ground black pepper
1/2 tsp ground cayenne
1 tsp summer savory
3 large eggs

Preheat the oven to 375*F.

Squeeze excess water from the greens; there should be about 4 cups of greens once they are completely wrung out.

Heat a large skillet over medium-high heat, add the coconut oil after the pan is warm.  Saute the onion, until it is tender and transluscent, about 5 minutes.

Crumble the ground meat into the pan, breaking up lumps with the wooden spoon.  Add the garlic and spices and cook until the meat is browned.

Stir in the greens until it's combined; set aside to cool for about 15 minutes.  While it's cooling, scramble the eggs in a small bowl.

When the meat is cool, add the eggs and mix together.  Use your hands! It's the best way to make sure everything is combined well.

Place muffin wrappers (I prefer to use silicone ones) into the muffin tin; they'll help to prevent sticking.

Pack the mixture into a 1/2 cup measuring cup, then transfer to the muffin pan.  Use your hands to pack the spinach tightly into the muffin wrappers.  They should be slightly mounded.

Bake for 40 minutes or until the tops are lightly browned.

When removed from the oven, allow them to cool, and store covered in the refrigerator.






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Thursday, January 9, 2014

Recipe: Paleo Beef Vindaloo

This is a really delicious dish that is quite simple to make.  It has a hint of spice without being overly hot.  It can also be made in a slow cooker, with the cooking time adjusted.

You'll need:
3 lbs beef, I used stewing beef.
2 cups beef broth
2 tbsp coconut oil or ghee
3/4 cup yellow onion, minced
1 tbsp ginger, minced
1 tbsp garlic, minced
2.5 tbsp tomato paste
3 tbsp Vindaloo spice mix (recipe below, or used prepackaged)
rice vinegar, to taste
black pepper, to taste
salt, to taste

Start by making your Vindaloo spice mix.  For the spice mixture you'll need to do the following:
Preheat the oven to 340*f; combine and toast the following on a baking sheet for 8-10 minutes until golden and fragrant:

1/4 cup cumin seeds
1/3 cup coriander seeds
5 tbsp black peppercorns
1 cinnamon stick, broken into small pieces
1 tsp cloves (whole or ground)
1/2 tsp mace (ground or whole)
1/4 tsp cardamom

Once done toasting the spices, grind them in a spice grinder until it's a fine powder.

Now, for the beef.






Combine the beef and stock in a pressure cooker.











Pressure cook the beef for 45 minutes; start timing as soon as full pressure has been reached.  Once your 45 minutes is up, allow the pressure cooker to cool and depressurize.  If using a slow cooker, cook the meat for 8 hours on low.











Strain the cooking liquid into a large pot.  Cook the strained liquid over medium-high heat until reduced to a syrup.









In a large skillet, sweat the onions, ginger, garlic and Vindaloo spice mix in oil over medium heat until the onions and garlic are almost translucent.










Add the tomato paste and cook over low heat until the mixture is almost dry.











Add the reduced syrup to the tomato paste and spice blend.












Pour the reduced liquid over the beef.  Simmer it over medium-high heat, turning and basting the meat until it browns and the liquid reduces to a glaze, about 6 minutes.











Serve over riced or mashed cauliflower and season to taste.









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Thursday, October 10, 2013

Recipe - Chipotle Meatballs

Yesterday I made a really delicious meat sauce and served over spaghetti squash.  I overshot and accidentally took out an extra pound of meat.  That extra pound of meat had to be used up, and meatballs are a huge favourite of the kid over here, so I figured these would be the perfect option for dinner tonight.  This recipe is adapted from Practical Paleo.


You'll need:
1 lb ground beef
1 chipotle pepper, chopped
1 tsp onion powder
1 tsp smoked paprika
1 tsp salt
1 tsp black pepper

Preheat your oven to 375*.








In a large bowl, combine all the ingredients.  Get in there with your hands, to make sure it's mixed thoroughly.










Form into balls.  I used roughly 2 Tbsp for each meatball.












Sear in a hot pan.  I put a bit of bacon grease into mine before cooking the meatballs.












When brown, turn the meatballs.  Put into the oven and bake for approximately 12 minutes or until a thermometer reads 165*.











I served these alongside a bowl of Broc-cauli 
Stew and it was a really delicious combination.



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Wednesday, September 25, 2013

Recipe - Beef and Butternut Squash Stew

It's been feeling more and more like Autumn here lately and for me, with that comes my incessant need to make and eat stew.  This is a really hearty one with tons of veggies. The stew can be prepared in a slow cooker or if you don't have one, like I don't, in a 300* oven.  This recipe is adapted from Practical Paleo.

You'll need:
3 cloves garlic, smashed
1 Tbsp smoked paprika
2 Tbsp chili powder
1 Tbsp chipotle powder
1 Tbsp cinnamon
1 Tbsp cocoa powder
1.5 Tbsp salt
2 tsp black pepper
1 - 28oz can tomatoes, diced or whole
1 lb stewing beef
2 cups butternut squash, peeled and diced into 2-inch chunks
1 onion, diced into 2-inch chunks
1 bell pepper, diced into 2-inch pieces


In a large bowl combine the garlic, smoked paprika, chili powder, chipotle powder, cinnamon, cocoa powder, salt and black pepper with the tomatoes.






Place the beef, squash, onion and bell pepper into the slow cooker (or dutch oven, if you're cooking in the oven); cover with the tomato mixture.






Cover and cook on low heat for 4-6 hours.  The time will remain the same whether or not you're cooking in the oven or in a slow cooker.










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Friday, September 20, 2013

Paleo fast food?

When I'm doing a Whole30 I'll rarely eat out at restaurants.  However, I'm not doing a Whole30, but I was so pleasantly surprised to find out that our favourite burger place, Five Guys, who locally sources their beef and veg, are willing to serve patties salad style.


If they have enough lettuce, they'll even lettuce wrap your burger for you.  This was so delicious.  I had a 'bacon burger' with lettuce and tomatoes.  If I had've known that it would've been served as a salad, I would've loaded up on a ton more veggies!




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Recipe - Cottage Pie

This is my most made paleo recipe.  The kid requests this often, and it's just so perfect for fall.  I love all of the flavours in this.  When the mash gets a crust on it, it is pretty much the thing that dreams are made of.  This recipe is adapted from Well Fed.

You'll need:
1 batch cauliflower and sweet potato mash
1.5 Tbsp coconut oil
1 medium onion, diced
2 carrots, diced
2 cloves garlic, minced
2 pounds ground beef (or lamb)
1 tsp salt
1 tsp black pepper
1 Tbsp tomato paste
1 cup chicken broth
1 tsp coconut aminos
1 tsp dried rosemary
1/2 tsp dried thyme
paprika, to garnish

Preheat the oven to 400*F.





In a large skillet over medium-high heat, melt the coconut oil.











Add in the carrot and onions, and cook until the veggies are soft and the onions are translucent; about 7 minutes.
















Add the garlic and stir until fragrant, about 1 minute.














Crumble the ground beef into the pan and break it up with a wooden spoon.  Saute until it's cooked through and brown, about 10-15 minutes. Season with salt and pepper.











Add the tomato paste, broth, coconut aminos, rosemary and thyme.  Bring to a boil and then reduce the heat to a simmer until most of the liquid has evaporated, about 15 minutes.









Set the pan aside and allow it to cool for 15 minutes.  While cooling, scramble the egg whites until their are frothy and mix them into the cooled meat mixture.









Spread the meat mixture into a 12"x6" pan (I used a large dutch oven to make mine).  With a rubber spatula, spread the cauliflower and sweet potato mash on top of the meat.  Drag the tines of a fork through to create a fancy pattern.  Sprinkle with paprika, if you choose.











Place the pan in the middle of the oven and bake for 30 minutes or until the top begins to brown.  Allow it to cool for 5-10 minutes before serving.








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Monday, August 19, 2013

Recipe: Ropa Vieja

We love Cuba.  We try to go every year.  We were married there, went on a babymoon there, and returned with our little guy as soon as we possibly could.  We all love it.  Ropa Vieja is one of the dishes that Chris and I look forward to the most when we are going to Cuba. It translates to Old Clothes.  Don't let that put you off.  It's basically a really highly flavoured beef stew.  It is delicious.



2 Tbsp Coconut Oil
3lbs Beef.  I used a sirloin roast that I had in the freezer, but you could use any other cut.  Flank is commonly used in Cuba.
28oz Fire Roasted Tomatoes
1 cup Chicken Broth
1 can Tomato Paste
1 can Sliced green olives
3 Peppers, sliced
2 cloves garlic, minced
2 bay leaves
1 Tbsp Cumin
2 tsp salt

Preheat your oven to 250*F.

Heat 1 Tbsp of coconut oil in a pan over medium-high heat.  When the oil is melted, add in your meat.  Don't crowd the pan, whatever you do!  Work in batches if you have to.  Sear the meat on either side until it releases itself from the pan.

When you're doing with your meat, set it aside.  It should look gorgeous, like this:


Heat the remaining coconut oil in the same pan that you cooked the beef in.  Add in the sliced peppers.  Sautee for 2 or 3 minutes.  Then add in the garlic, cumin and salt.  Cook until the garlic is fragrant, about 30 seconds - 1 minute.  
Add in the chicken broth, scraping the bottom of the pan to release the delicious brown bits from the bottom of the pan. 

Once you've deglazed the pan, add tomatoes, tomato paste, olives and bay leaves.  Add the meat back into the pot and bring everything to a boil.  After it reaches a boil, put a cover on the pot and put into your preheated oven.  Let everything cook for 3-4 hours.  When done, remove and shred the meat with two forks.  

I like to serve this with mashed cauliflower or even riced cauliflower, but it's really delicious on it's own. Cuban Paleo Beef Stew, Yum


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Wednesday, August 14, 2013

Salt your steaks

To salt or not to salt.

Definitely do it, if you have at least an hour before you need to cook the steak. Salt it moderately with Kosher Salt, you want to make a brine with the liquid that comes out. Yes, the salt does draw moisture out of the steak for the first half hour and will give very poor results if you cook it in this first 30 minute period.

After this time though, the liquid from the steak and salt on the exterior from a very strong brine and will get reabsorbed into the meat through osmosis (Grade 11 Biology I think?) This occurs over the next 20 minutes or so until after an hour there is next to no liquid remaining on the surface of the meat. The salt has entered the meat. For a thin cut like flank steak you're ready to go. For a 2" cut, the longer you let it sit, the deeper will penetrate giving the best possible taste.



Sciency stuff here: When salt is place on the steak, the meat's cell fluids are less concentrated than the salt on the surface. Water flows out of the steak and salt flows in. The salt then dissolves some of the fiber proteins in the steak (tenderizing as well), and the steak's cell fluids become more concentrated, thus drawing water back in. And Done

The steak to the right has salted for 65 minutes. The paper towel absorbed almost no liquid. I dab the liquid from the top before cooking to get a good sear, otherwise the liquid turns to steam and you don't get that great crust.

When ready to cook; remove from fridge and let come to room temperature, pat dry, season with salt, and cook.

When I cook a thin flank steak (like above), I let it salt on the counter and come to room temperature all at the same time (1 hour)

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Sunday, August 11, 2013

Whole30 Day by Day. Day 3






We all started out the day with a two egg omelette filled with a ton of shitake, oyster and cremini mushrooms.  Local cantaloupe on the side.  So sweet and delicious.

















Lunch was leftover salmon cakes with mixed greens.  The greens were topped with a really delicious red wine vinaigrette that we make and some sliced green olives.  Chris topped the salmon burgers with bayonnaise.  We also chowed down on some watermelon.  Too delicious for photos!



And for dinner, grilled flank steak with cumin-coriander mashed cauliflower and grilled tomatoes.  Grilling the tomatoes really brings out the sweetness.

A really lovely end to the weekend.  I'm looking forward to hunkering down with a big cup of herbal tea and watching Dexter and Breaking Bad.


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Day 2 Here
Day 4 Here

Saturday, August 10, 2013

Whole30 Day by Day. Day 2








This morning we had scrambled eggs, bacon and kale sauteed in a touch of coconut oil.  I love eggs in general and would probably eat them for every meal if I could.  We made a mad dash out the door to get to baseball.















And left early to avoid the pizza lunch that was being served and stopped at the market to pick up a special piece of meat for dinner.  Came home to have leftover grass fed burgers with raw peppers and cucumbers and a side of homemade guacamole.

I'll generally always try to cook up some extra meat to have for lunch the next day.













For dinner, crispy roasted pork belly and braised cabbage.  The house smells incredible.  There are few words to describe how delicious this is.









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Day 1 Here
Day 3 Here