Smoked Grass-fed Beef Chuck Roast

Serves 4-8

Core and Advanced Plan

(SMOKED)   – I used a Big Green Egg

This is a fabulous recipe that is nothing short of impressive.  It is a crowd-pleaser for sure.  You will feel like a BBQ Pit Master after this one.  The meat is tender and smoky and the outside is caramelized and ultra flavorful.  Throw it in on a day you are hanging around the house and pull it out for an amazing dinner.

2 – 2 – 3 lb grass-fed beef chuck roasts
4 tablespoons stone-ground mustard
1  tablespoon Himalayan salt
2 teaspoons black pepper
½ teaspoon cayenne pepper (based on preference
1 teaspoon oregano
½ teaspoon chili powder
2 teaspoons garlic powder

Kraft paper (Kraft paper gives the best result, but if you can’t find it,  you can wrap the roast in parchment paper then wrap in foil- you don’t want foil touching the meat).

IDEAL PREP- ideally, salt both sides of the roasts and place in the refrigerator for 8 hours or overnight.  If you can’t do this salt it and let it sit for as long as possible before cooking.

Mix all of the dry spices together.  Spread mustard over both sides of the roasts then sprinkle generously with the spice mixture.

Heat your smoker to 225 degrees (do not let it get above 250).  If you are using a Big Green Egg, use the heat deflector)

Smoke for 2-4 hours (depending on the thickness of the roast) then take out and wrap in kraft paper and put back in the smoker for another two hours.  This will keep your “bark” firm and still allow the meat to finish cooking.  Note:  for my two 3 lb roasts, I did 2 hours unwrapped and 2 hours wrapped)

Enjoy.

Served with sugar-less sauces

Instant Pot Grass Fed Beef Shanks (Osso Buco)

Advanced & Core Plan

Serves 4

This recipe is comfort food for sure and you get all of the benefits of cooking the meat on the bone.  It is incredibly flavorful and surprisingly easy.  If you can find fresh grass-fed beef shanks, great.  If not, you can order them here…

You can certainly do this in a stock pot but you will have to cook it for 2-3 hours.

Served here with mashed cauliflower

4 Grass fed beef shanks
sea salt
2 tablespoons coconut oil
3-4 carrots, sliced
1/2 large onion, chopped
1/2 head cabbage, chopped into large chunks
3 cloves garlic, minced
2 bay eaves
1 can organic diced tomatoes
1 1/2 cups beef or chicken broth (preferably homemade)
1/2 cup red wine (optional)

About 30 minutes before you are ready to prepare, generously salt the shanks on both sides.  Do not skip this step.

Set InstantPot to saute and add coconut oil.  When heated, brown shanks on both sides and set aside.

Add carrots and onions and saute until softened.  Add the garlic and cabbage and mix together.

Set InstantPot to Meat/Stew and add beef shanks back in to the pot along with the broth and wine, if using.  Top with the tomatoes.  Cook for 60 minutes then do a quick release.

Before Cooking

Advanced Plan Fried Chicken

Advanced and Core Plan

Serves 4-6

This is an absolutely amazing “true to the original” replacement recipe.  The chicken is moist and delicious and the coating is crunchy and tasty.  It is great served with mashed cauliflower and sliced cucumbers with avocado mayonnaise and dill.

**I used an Air Fryer (see note below) for this recipe but you can bake the chicken pieces or fry  them in coconut oil**

2 skin on, bone in organic chicken breasts
4 skin on, bone in organic chicken thighs
4 organic eggs
1 1/2 cups almond flour
1 1/2 tablespoons sea salt
1/2 teaspoon pepper
2 tablespoon paprika
2 teaspoons granulated garlic
Grass-fed butter

Generously salt the chicken.  Whisk the eggs and put them in a pie dish (or other shallow pan).  Mix together the almond flour, salt, pepper, paprika and garlic in a separate pie dish and mix well.

Dip the chicken pieces in the egg mixture then into the flour mixture making sure to press it in and cover the entire piece of chicken.

Heat your air fryer and place the chicken pieces in and top each piece with a few pats of grass fed butter.  Do not crowd the basket.  You may need to do it in two batches.

Cook at 360 degrees for 20 minutes,  flip over and cook for another 5-8 minutes or until chicken is cooked through.

Air Fryer Note – Most people get an air fryer to avoid adding fats to their meals.  In contrast, I highly recommend getting a lot of healthy fats in your diet so I added the butter to the chicken while it cooked.  I use this kitchen gadget to achieve a fried-like result without having to lose precious, healthy coatings in a pan of coconut oil and to get better crispiness than the oven can.  While you can fry in coconut oil or bake.  I prefer the air fryer method for the best final product.

 

Shown here with sliced cucumbers with avocado mayonnaise and dill and mashed cauliflower

Asian Grass-fed Beef Short Ribs – InstantPot or Oven Roasted

This recipe has some more obscure ingredients than normally appear in my recipes but the additions make for an enhanced taste.  You can find these ingredients at most health food stores.  The InstantPot helps make the meat extra “fall off the bone” tender and does an amazing job with the flavors.  Oven roasting will take a lot longer and requires more attention while roasting.

These are terrific served with cauliflower rice or mashed cauliflower and quick pickles (see below)

Preparing meat on the bone gives you so much more nutritional benefit than boneless cuts.  The pressure cooking or slow oven roasting helps bring out the minerals, glucosamine,  hyaluronic acid, collagen (to name a few) from the bone.

3 lbs grass-fed beef short ribs
coconut oil
sea salt or Himalayan salt
black pepper
1/4 cup mirin
1/4 cup tamari or coconut aminos
1 tablespoon toasted sesame oil
1 tablespoon fresh grated ginger
4 cloves garlic, minced
1/4 onion, grated
1/4 teaspoon cayenne pepper (optional)
4 cups dashi broth (made from kombu- see below)
fresh parsley, optional

About 30 minutes before cooking, salt and pepper the ribs and let get to room temperature.

Make the dashi broth.  Put a 4 inch piece of kombu in 4 cups of water and soak for 15 minutes.  Boil the kombu for another 15 minutes then remove kombu. Once done, add the tamari, mirin, sesame oil, ginger, garlic, onion, and cayenne pepper.

Heat 1-2 tablespoons of coconut oil in the Instant Pot on the saute function.  Add the ribs, bone side up, and fry until browned.  Brown the other two meaty sides of the ribs until golden brown.

Turn the Instant Pot to the meat setting and place the ribs in the pot, bone side down. Cover with the dashi broth/tamari mixture.

Set the pot to 45 minutes and start.

Do a quick release when done and serve with broth ladled over the ribs.  This is great served with cauliflower rice/mashed cauliflower, and quick pickles (thinly sliced cucumbers with sea salt and red wine vinegar).

 

 

 

 

OVEN ROASTING METHOD:

Heat oven to 400 degrees.  Follow the instructions above but sauteed in a cast iron skillet instead of the instant pot.  Transfer the ribs to a dutch oven and pour the broth mixture over the ribs and cook at 400 degrees for 30 minutes.  Reduce oven temperature to 325 degrees and cook for another 3-4 hours, basting with the broth every hour or so (add more broth if necessary)

Mediterranean Chicken – Instant Pot or Oven Roasted

This is a simple, yet exotic recipe that highlights so many fabulous flavors and textures. You will feel like a gourmet cook when you serve it. This recipe is great served with any vegetable or with grilled halloumi (greek goats milk cheese).

4 free range chicken breasts, bone in, skin on
Natural Salt and pepper
1 tablespoon coconut oil
4 tbsp Za’atar spice (add 1/4 cup olive oil if dry spice) *see below for the kind I used)
1/4 cup pine nuts
1/4 cup sun-dried tomatoes
1/2 onion, cut in chunks
1/2 cup kalamata olives, pitted
3 cloves garlic, minced
1/2 cup filtered water
1/2 cup chopped fresh parsley leaves
Olive oil for drizzling

Sprinkle chicken generously with salt and pepper. Heat oil on sautee function on the Instant Pot. Brown chicken, skin side down first until browned. Brown the other side. Remove chicken and set aside. Add onion and saute until translucent. Add garlic and saute for 1 more minute. Rub 1 tablespoon of za’atar over each breast being sure to get some underneath the skin. Add the chicken back into the pot and add the remaining ingredients except for parsley and olive oil. Set Instant Pot on Meat setting and cook for 12 minutes. Do a quick release when done and serve.

ROASTING METHOD:  Brown chicken in a cast iron dutch oven and add the rest of the ingredients and roast in a 425 degree oven until done.

This is the Za’atar I used for this recipe

Meatloaf

Here is another traditional favorite that everyone will love.

1 Pound Grass Fed Ground Beef
1 Small Yellow Onion, Chopped
1 Clove Garlic, Minced
1⁄2 Cup Flat Leaf Parsley, Finely Chopped
1 Large Cage Free Egg, Lightly Beaten
1 Cup Sprouted Grain Bread, Lightly Toasted and Processed into Crumbs
2⁄3 Cup Organic Tomato Paste, or Fruit Sweetened Ketchup (no sugar), Divided 1 Teaspoon Sea Salt
1⁄2 Teaspoon Pepper

Preheat oven to 375oF. In a medium bowl, combine chopped onion, garlic, parsley, egg, and 1⁄3 cup ketchup. Add breadcrumbs and beef. Season with salt and pepper. Mix until well combined. Place mixture in a 6 cup capacity loaf pan (8 x 4 inch) or simply shape into a loaf in a glass baking dish. Pat gently to make a rounded top. Do not pack. Bake meatloaf 50 minutes. Remove from oven; brush with remaining 1/3 cup tomato paste or ketchup. Return to the oven; Bake until an instant-read thermometer inserted into the center of the loaf reads 160oF, approximately 10 – 20 minutes. Cool meatloaf for 10 minutes in the pan before slicing.