Tag Archives: beef

Where’s the Beef?

Do you have a source of quality grass-fed beef?  I highly recommend it, both for its taste and nutrition.  Find a provider near you with the Eat Wild website.  It is usually more cost-effective to buy in bulk than by the package at your regular co-op or grocery store.

We are down to 2 lbs of hamburger, 2 roasts and 2 filets, so I’m off to Edina to pick up another 1/8 cow from the Grassfed Cattle Company.  This portion of beef usually lasts our family of three about 3-4 months.

I recently tried my hand at homemade beef jerky, using an Inside Skirt cut, with the recipe on p.45 of the eBook, Eating Out and Traveling on the Paleo Diet.  I added some gluten-free Worstershire sauce (since I had it in the fridge) which added a bit of teriyaki-like tang to the final product.

Jerky 2

It turned out OK.  I would like it saltier and more savory, but it worked.  Very chewy.
I will have to adjust the marinade next time.  Being gluten-free is a bit more challenging than just buying a seasoning packet!  I cannot eat nightshades due to my autoimmunity issues, so I have a terrible time finding dried meats I can eat as virtually all of them contain red pepper or paprika.

Jerky 3

I was able to fit 3 lbs of meat into this standard Nesco Dehydrator.  I was worried about sticking and clean-up, but it was not an issue.  The finished jerky released easily and the trays are dishwasher safe.  I plan to do it again soon with different cuts of beef.

*nom nom nom*  😀


Time to Heal (bone broth recipe)

So many people are sick today for so many reasons.  Where does one begin?  At the source – the gut.  As followup to an earlier post containing a video interview with Dr. Natascha Campbell-McBride (a MUST-see!), let’s talk about healing protocol – whether it’s a chronic illness or the most recent round of stomach flu.

Healing one’s gut involves a 2-prong approach:  First, remove the irritants contributing to “leaky gut” syndrome.  Eliminate sugars, grains, legumes and dairy from the diet to halt the progression.  Second, consume nutrient-dense healing foods to provide the building blocks for the body to heal. Two of the most nutrient-dense foods on the planet are organ meats and bone broth.

I learned to make this life-giving liquid gold from a chef at my local food co-op (many thanks, Greg!)  and have had great success with the process he taught me.  Both beef and chicken stocks are rich, tasty and turn to solid gelatin in the fridge – a sign of plentiful collagens and other amino acids.

Bone broth also contains large amounts of bio-available minerals and compounds that build the immune system.  Have you ever heard traditional chicken soup referred to as “Jewish penicillin”?  There’s a reason for that.

The process begins at the butcher’s counter: bone selection.  My local co-op has bags of mixed beef bones and chicken carcasses minus the legs, wings and breasts especially suited for soup.  For beef stock, select a mix of leg/knuckle and neck bones if available – choose a few with a small amount of meat on them for better flavor.  Neck bones provide nerve tissue, an added benefit.

bone broth post 1 - selection

Next, prepare the pan for roasting. Line a rimmed baking sheet with parchment paper and arrange your mirepoix (carrots, celery and onions in a ratio of 1:1:2).

bone broth post 2 - mirepoix

Place the cooling rack in the sheet pan and arrange your bones atop, placing the larger ones on the outer edges to encourage even roasting.  Salt generously with Pink Himalayan Salt (mined from ancient sea beds and contains 82 trace minerals found in our blood).

bone broth post 1a - selection

Roast the bones about 30-45 minutes at 400F turning once.

bone broth post 3 - roasting

Place roasted bones, veggies and accumulated juices in stockpot.

bone broth post - 4 vinegar

Fill the stockpot with cold (filtered) water and add more salt and 1/4 cup vinegar to draw out more minerals from the bones.  I like to use coconut vinegar as it is neutral-flavored, but some like apple cider vinegar or wine.  **Cooking is chemistry: by adding an acid (vinegar or wine) the positively charged hydrogen ions will bind with the negatively charged mineral ions and suspend them in the broth – ready for your body to use.**

Simmer in stockpot overnight with the lid on.  As fresh herb flavor can easily be cooked out, I add them near the end.  Turn off the stove and add fresh thyme, parsley and a dried bay leaf to steep.  Let the broth cool to warm before removing/straining bones, veggies and herbs.  Chill for several hours until solidified.  Defat by removing the top layer of hardened fat from the gelatinous broth.

bone broth post 5 - defatting

I like my broth concentrated for more compact storage, so I boil it down before pouring it into freezer-safe containers, chilling, then freezing for longer-term storage.

bone broth post 6a - storage

I have made turkey and chicken stock from leftovers (carcasses), and that also works well.  Since they are pre-roasted, I just add fresh veggies to the bones in the pot and follow the same process from there.

I like to use bone broths in soups/stews and stir fry, as well as drink it straight for breakfast.  Use it any way you can – any time you can.

So, there you have it: a nearly fool-proof method for great tasting, super-nutritious bone broth! (a.k.a. meat stock)  To your health!


A (Paleo) Christmas Feast

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A rich, savory, super-tender meal of Boeuf Bourguignon a la Julia Child for Christmas Day.

I’ve made this dish before.  Before Paleo.

This time was not much different except the substitution of arrowroot starch for the flour and adding carrots and celery to the basic recipe of mushrooms, onions and bacon – and ruby port in place of chianti.  Freshly simmered beef stock was at the ready to make the perfect sauce.  5 lbs of (cubed) grass-fed chuck roast is the star of this dish.  And after low, slow-baking in cast iron for 3+ hours, it was so tender you could cut it with a spoon.

This was one of those special meals that is so good, nobody  speaks.  Everyone just chews in bliss – smiling, eyes half-closed.

Baked sweet potatoes were offered on the side.  Said tubers are cooling for the fridge, left in favor of more silky beef goodness.

No one had room for dessert, either.  It doesn’t get much better than this.

Merry Christmas, Everybody!  Wishing you all a Happy Holiday and looking forward to a New Year filled with Health, Wealth and Happiness!


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