Showing posts with label grassfed. Show all posts
Showing posts with label grassfed. Show all posts

Friday, September 20, 2013

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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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

Friday, August 9, 2013

Whole30 Day by Day. Day 1

When I first discovered the Whole30 and Whole9 I searched everywhere for blogs that chronicled their entire Whole30, so I really thought it would be helpful if I were to chronicle my Whole30 every day.

Breakfast was some scrambled eggs, bacon and some leftover coconut almond green beans from Well Fed  And a cup of black coffee, of course.

Next up for lunch were some paleo salmon cakes, mixed greens, cucumbers and tomatoes.  The salmon cakes were quite easy to make; canned salmon mixed with some sweet potatoes, dill, coconut flour and eggs to bind everything today.  You can easily make paleo or whole30 compliant fish cakes using different kinds of fish.  I've done these with tuna before and they were quite tasty.

 And for dinner black kale and a grass fed burger topped with guacamole, a fried egg and hot sauce.

This evening it'll be a nice cup of herbal tea to end a day of eating clean. Day 2 can be seen here

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Thursday, August 8, 2013

Whole30 Series: Prepping for your Whole30

When I'm getting ready to do another Whole30 I always make a trip to the supermarket or farmer's market and load up on fresh and sometimes frozen veggies and fruit.  I also load up on coconut milk, ensuring that it's the kind that is simply coconut cream and water.

We have a fully stocked freezer full of pork, chicken and beef.  We generally order quarter cows and half pigs and share them with a coworker who lives in the country.  He's our 'meat guy' and I'm forever grateful to him for supplying us with these lovely animals.

I also always have at least a dozen eggs hard boiled and ready to go in the fridge at all times during a Whole30.  They're perfect portable little protein bombs.  If we're at the splash pad or the park, I'll often pack a bunch of hard boiled eggs or egg salad and have them with raw veggies.

Costco can be a treasure trove of things during a Whole30.  Canned tuna and salmon, coconut oil, lean cuts of meat, if you're not able to source from a farm, nuts, nut butters, olive oil, eggs, and produce.

I will always have a jar of homemade mayo in the fridge, too.  It's perfect for a quick lunch of tuna, salmon, egg or even chicken salad.  I love to top cucumbers or peppers with some form of creamy, mayo-y salad.

Precook some meat and have it ready to go in the fridge.  Oftentimes I'll cook up a bit of extra meat and have it leftover in the fridge for lunch the next day.  I'll also try to have some veg cooked up and ready to go or some raw veggies cut into strips.  Portable, pre-prepped food is my best friend during a Whole30.

Of course it's necessary to do a huge purge.  Get rid of temptation from the house.  I double check my cupboards and fridge to make sure it's clear of all sugary and tempting things.

It seems daunting, but it doesn't have to be.  I just take an afternoon and get everything done.  The end result is absolutely worth it.  I promise.

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Sunday, April 7, 2013

Burgers and Sweet Potato Fries

Tonight is the first night of another Whole30.  My sixth, I think?  The chocolate peanut butter ice cream I ate in Vegas almost killed me, so it's certainly time for another month of super-strict eating.

This is one of my tried and true meals.  The sweet potato fries are actually kind of crispy; of course I say kind of because it's more of a crust that they get on them.  But they taste like candy.



2 lbs grass fed beef

1/4 cup hot sauce (I use Frank's)

1.5 tsp dried thyme

1 tsp salt

Get in there with your hands and mix that up!  Your hands will be an orange mess. It's okay.  The payoff is worth it.

I made seven burgers out of 2 pounds of beef.  Grill them to your liking.


Sweet Potato Fries

Put your baking sheet in the oven and preheat to 450*.

3 lbs sweet potatoes (I used small ones and needed leftovers for hubs), washed and cut into wedges.

1/4 cup coconut oil, melted

1.5 tsp granulated garlic

2 tsp chili powder

1 tsp salt

1. Toss melted coconut oil onto cut sweet potatoes.

2. Add spices and toss with your hands to make sure the potatoes are covered.

3. Put sweet potatoes onto pre-heated baking sheet and bake for approximately 25 minutes.