Category: Meat

Grass-Fed Beef or Free Range Chicken Broth

Broth has long been touted for it’s amazing health benefits.  Broth is wonderful for healing from illness, contains essential vitamins and minerals, promotes digestion and helps heal your gut, inhibits infection, is anti-inflammatory, and promotes healthy bones.  Although this doesn’t make a huge batch of beef broth, the advantage is that the cooking time is shorter and the wonderful smell won’t keep you awake at night.  Roasting the bones before putting them in the crockpot helps intensify the flavor.

beef broth1 lb grass fed beef bones or 1 lb chicken bones or carcasses
3-4 organic carrots, roughly chopped
3-4 celery ribs, with leaves, roughly chopped
1 onion, roughly chopped
½ head garlic, peeled and smashed
2 tbsp apple cider vinegar
3 quarts filtered water
Preheat the oven to 350 degrees.
Place beef bones on a rimmed baking sheet and roast for about an hour.
CrockPot: Put the vegetables in the bottom of the crockpot and put bones on top and add water.  Set the crockpot to high and bring to a boil (about 4 or so hours).  Lower the crockpot to low and cook for an additional 12-48 hours)
Strain the mixture (you can do a second strainer like mesh or cheesecloth if you want the broth even clearer).  Transfer to mason jars.
InstantPot: Put everything in the InstantPot and set for 45 minutes then do a quick release.
Stovetop:  Boil everything in a stockpot for at least 12 hours.
Let cool before storing in the refrigerator or freezer.

Kimberly Roberto1 Comment

Coconut-Lime Chicken and Cauliflower “Rice”

Advanced & Core Plan
Serves 4
This is a fabulous recipe loaded with fresh, healthy ingredients.  The fresh lime juice gives the chicken a light, tangy taste and the creaminess of the coconut makes for a delightful sauce.  It is a quick meal that tastes amazing.  The cauliflower in place of the rice will be a pleasant surprise.
IMG_8936Coconut-Lime Cauliflower “Rice”
1 head cauliflower, processed in a food processor to a rice like consistency

½  water
¾ can coconut milk
½ teaspoon salt
½ teaspoon organic lime peel (use a microplane or small grater) * grate the lime peel before juicing the limes
dash stevia, optional
½ teaspoon green curry paste, optional
Lime Spiced Chicken
¼ cup lime juice
2 tablespoons liquid aminos
1 tablespoon organic lime peel (use a microplane or small grater)
1 tablespoon fresh ginger root, minced or grated
1 tablespoon brown rice vinegar
dash stevia, optional
2 tablespoons coconut oil
1 teaspoon sesame oil
1/ cup flaked coconut
1 tablespoon fresh cilantro or parsley, minced
Finely chopped fresh jalepeno, optional

In a large saucepan, bring the cauliflower, water, coconut milk, salt, stevia (optional) and curry paste (optional) to a boil. Reduce heat; and simmer for 15-20 minutes or until liquid is mostly absorbed and cauliflower is tender.

In a small bowl, combine the lime juice, liquid amino, lime peel, ginger, vinegar and stevia.

In a large skillet, sautee chicken in coconut oil until no longer pink. Add lime mixture to the pan. Mix well.

Put cauliflower rice on a plate and place chicken on top.  Sprinkle with coconut, cilantro/parsley, and jalepeno.

Kimberly RobertoLeave a comment

Dry Rub Fall Off the Bone Chicken Wings

These wings are fall-off-the-bone tender and amazing. They are extremely easy to make and turn out perfect every single time. They are nice and spicy but if you are more fainthearted, you can leave off the cayenne pepper and go light on the hot pepper sauce. Feel free to change up or adjust the spices and sauce mixture to your liking. These are great for parties or as a meal served with some veggies.

IMG_8101

4 pounds organic chicken wings

Dry Rub:

1 tablespoon granulated garlic
1 tablespoon cayenne pepper
1 tablespoon dry mustard
1 tablespoon freshly cracked black pepper
2 teaspoons ground cumin

Sauce:
2 tablespoons olive oil
4 tablespoons organic butter
2 tablespoons reserved dry rub
1 (12-ounce) bottle hot pepper sauce (check ingredients)
1 tablespoon apple cider vinegar

Combine all dry rub spices in a large bowl. Reserve 2 tablespoons of the mixture. Add the wings to bowl and mix thoroughly. Cover and refrigerate for at least an hour.

Preheat oven to 375 degrees F.

Line a baking sheet with parchment paper.  Lay all wings flat on the baking sheet and bake for an hour turning halfway through.

When the wings are almost done, melt the butter and then add other sauce ingredients.

When ready to serve, add the wings to a large serving bowl, pour sauce over the wings and toss.

Recipe modified from Guy Fieri

Kimberly Roberto20 Comments

Beef Ragu over Spaghetti Squash

Typically, italian sauces are heavy on the tomatoes and lighter on the meat.  In a ragu, meat is front and center.  Combining grass fed beef  with red pesto and serving it over spaghetti squash is a nice change from the norm.  Here is what Wikipedia says about ragu…

“In the northern Italian regions, a ragù is typically a sauce of meat, often minced, chopped or ground, and cooked with sautéed vegetables in a liquid. The meats are varied and may include separately or in mixtures of beef, chicken, pork, duck, goose, lamb, mutton, veal, or game, as well as offal from any of the same. The liquids can be broth, stock, water, wine, milk, cream, or tomato, and often includes combinations of these. If tomatoes are included, they are typically limited in quantity relative to the meat. Characteristically, a ragù is a sauce of braised or stewed meat that may be flavoured with tomato, to distinguish it from a tomato sauce that is flavoured with the addition of meat.” http://en.wikipedia.org/wiki/Ragù
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2 lbs grass fed ground beef
1/2 cup red pesto
1 tablespoon grass fed butter
1/2 teaspoon sea salt (more or less to your taste)
1 large spaghetti squash, cut in half and seeded (be careful, they are tough to cut)

 

Preheat the oven to 350 degrees.  Put the squash, cut side down, in a baking dish with about 1/2 inch of filtered water.  Cook 35-40 minutes. (Smaller squash will cook more quickly and large ones may take a bit longer.)  Be sure not to overcook.

While the squash is cooking, brown the ground beef and drain fat if necessary (grass fed beef has much less fat than conventional beef and doesn’t typically require much draining).  [NOTE:  I am not suggesting that fat is a bad thing, in fact fat from a grass fed cow is healthy!  I am simply pointing out that you may be surprised at the lack of fat you have to drain.  The last batch of beef I got from www.vineyardfarms.com had virtually no fat)

Once the beef is browned, add the red pesto.  You can add more or less, depending on your preference.  Keep warm until the squash comes out of the oven.

Remove squash from the oven and use a fork to separate the squash into spaghetti-like strands.

Serve the ragu over the squash and enjoy!

Kimberly RobertoLeave a comment

Meal Idea – Jerk Chicken & “Pasta”

Core & Advanced Plan

Serves about 4

photoJerk Chicken
4 large organic chicken breasts, butterflied or 8 organic chicken cutlets
jerk seasoning (check ingredients, most have brown sugar in them)
olive oil
sea salt

Drizzle chicken with olive oil and sprinkle with sea salt.  Rub in jerk seasoning (for best flavor, be generous with the spice)

Cook on a preheated grill pan until done

Blasted Cauliflower

1 head cauliflower
1/4 – 1/2 cup nutritional yeast
3 tablespoons olive oil
sea salt and black pepper to taste

Cut cauliflower into florets and mix with the other ingredients.  Put on a baking stone or dish and cook at 450 degrees for 20-30 minutes or until browned.

Jerk “Pasta”

organic zucchini (remember, this is one of the most genetically modified foods)
jerk seasoning
grass-fed heavy cream
organic butter

Cut the zucchini into thin strips longways.  Stack 2-3 and cut into linguini-esque ribbons.  Heat the butter in a skillet and add zucchini ribbons.  Cook until slightly tender.  Add heavy cream and jerk seasoning to taste to make a jerk sauce.

 

 
 

Kimberly RobertoLeave a comment

Easy Crock Pot Chicken Fricassee

This is a great meal for a busy day.  The ingredients are simple and usually on hand.  It is a breeze to throw together and tastes amazing.  Plus, it is great to come home to the smell of home cooked food.  This dish is great served over “riced” or mashed cauliflower.  Try to source a high quality paprika for best taste.

photo4 skinless boneless chicken breasts
1 8 oz container organic sour cream (Adv Plan)  or gluten free cream of chicken soup (check ingredients) (Core Plan)
1/2 cup water
1/2 cup chopped onions
1 teaspoon paprika
Juice from 1/2 lemon
1 teaspoon dried rosemary
1 teaspoon dried thyme
1 teaspoon sea salt (more if using sour cream)
1/4 teaspoon pepper

Put everything in a crockpot and cook on high for 4 hours or low for 8 hours.

Kimberly RobertoLeave a comment