Beef Bone Broth

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There are various broth recipes out there and each creator seems to have their own formula for success.  This is my version, created by trial & error and my own taste.  If you have any recommendations I’d love to hear them in the comments!

*Created for a 6 quart CrockPot or Slow-cooker*

What You Will Need:

  • 3 lbs of fresh marrow bones (organic, 100% grass-fed, is ideal)
  • 1 head of garlic (halved, cleaned but the skin can stay on)
  • 1 red onion (halved. cleaned but the skin can stay on)
  • 1 leek (halved lengthwise, trimmed slightly)
  • 2 stalks of celery (halved)
  • 1 large carrot (halved)
  • 2 Tbsp whole peppercorns
  • 2 Bay leafs
  • 1 large handful of fresh parsley
  • 4-6 sprigs of Tarragon
  • 4 sprigs of Thyme
  • Water

How it’s Done:

  1. Oven to 400 degrees
  2. On a rimmed cookie sheet, lined with parchment paper — Place your Marrow Bones, Garlic, Onion and Leek.  Roast until bones are golden brown, usually about 25 minutes.
  3. Transfer all ingredients to the crockpot, including any grease left behind from the bones.  Add remaining fresh ingredients to the crockpot and fill with water to the top.  Try to submerge all ingredients.
  4. Cook on low setting for 24 hours (you may need to add a small amount of water around the half-way mark)
  5. Once 24 hrs is completed, turn off the crockpot, and allow to cool slightly.  CAUTION: contents will be extremely hot for some time
  6. Remove as many of the ingredients as possible, then pour the broth through a fine mesh strainer to filter out any other particulates.  (On occasion, I have also strained the broth though cheesecloth, it’s all a matter of preference)
  7. The Fat:  I choose to keep it, since much of the nutrition I am trying to capture by “making my own” is in the fat itself.  While the Broth is still warm I distribute it evenly between my containers, as it cools it will thicken and create a natural seal on the broth…preserving it longer.  Although, it’s not usually something that sits in the fridge for very long 🙂

Have fun experimenting while creating your own!

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Homemade, Healthy Mayo!

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This is 1 of 2 posts, since they fit together so beautifully, I had to do them together!

I know not everyone is doing the Primal/Paleo thing…and that is totally fine with me!  BUT I DO believe in taking the time to educate yourself on what exactly you are putting into your body 3+ times a day.

So,I have not been a big Mayonnaise fan for years now…but there are times when you could really use the help of that flavor enhancing sauce; in addition, this “aioli” fad is definitely bringing mayo back into the spotlight.  Now, I AM NOT talking about that store bought stuff! (once you have made your own, the fact that store bought mayo is white…totally freaks me out!)  The danger with store bought Mayo is in the ingredients…specifically Canola oil!  If you have ever dabbled into the “Paleo realm” you know about NomNomPaleo.com … and this comes directly from her!  It is TRULY amazing, and turns Mayo into a whole new, delicious, addition to almost anything!!

What you will need:

  • 1 large egg yolk
  • 1/4 tsp salt
  • 1/4 tsp dijon mustard
  • 1.5 tsp lemon juice (I have used lemons or limes)
  • 1 tsp white Vinegar
  • 3/4 c macadamia nut oil or avocado oil (I used avocado)

**Important – ALL ingredients should be at room temperature

How it’s Done:

  1. Mix all ingredients (EXCEPT the oil) into a bowl.  (I cheated and used my emulsifier/whisking tool, so I used the provided mixing canister)
  2. VERY IMPORTANT!  Add the oil VERY slowly and in 1/4 cup increments  (it helps to have an extra set of hands in the kitchen for this part)
  3. Once you reach the desired texture, you are done!

Credit: http://nomnompaleo.com/post/3440774534/paleo-mayonnaise

Bacon Baked Avocado

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Honestly, I am not sure what I LOVE more…Bacon or Avocado!  With this recipe, you don’t have to choose and that makes it another favorite at my house.  This was derived from my baked potato cravings…since I limit my starches (potatoes)…I needed something to fill the void!  These work fantastic as a appetizer or as a side dish.

SUPER EASY!!

What you will need:

  • 2 ripe (but firm) Avocados
  • 6-8 strips of cooked Bacon (I prefer thick cut)
  • 1.5 c cheddar cheese
  • Greek yogurt

How it’s Done:

  1. Preheat oven to 400*
  2. Half and pit the Avocados
  3. Cook Bacon (note: I bake mine in the oven – see instructions at the bottom)
  4. Chop Bacon and fill each avocado half as full as possible
  5. Top bacon and avocado with cheese
  6. Bake on a cookie sheet for 10 minutes (or until cheese is bubbly)
  7. Remove and top with Greek Yogurt and serve!

 

Baking Bacon

  • Line a rimmed** cookie sheet. with parchment paper, place strips of bacon on sheet.
  • Turn the oven to 400 degrees and place bacon in oven immediately (do not preheat)
  • Bake for 20-25 min, remove and let cool on paper towels to soak up extra grease

**A rimmed cookie sheet may seem to be common sense BUT you would be surprised!  I have heard of one too many grease fires, and I don’t recommend it!

Roasted Cauliflower with Whipped Goat Cheese

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Note:  We each ate our own SMALL head of Cauliflower.  I served this with Lamb Rib Chops…very simple dinner, but a VERY fancy presentation and very tasty! 

What you will need:

ROASTED CAULIFLOWER
2 1/2 cups dry white wine
1/3 cup olive oil
1/4 cup kosher salt
3 tablespoons fresh lemon juice
2 tablespoons unsalted butter
1 tablespoon crushed red pepper flakes
1 tablespoon sugar
1 bay leaf
1 head of cauliflower, leaves removed

WHIPPED GOAT CHEESE AND ASSEMBLY
4 ounces fresh goat cheese
3 ounces cream cheese
3 ounces feta
1/3 cup heavy cream
2 tablespoons olive oil plus more for serving
Coarse sea salt (for serving)

How it’s Done:

ROASTED CAULIFLOWER
Preheat oven to 475°. Bring wine, oil, kosher salt, juice, butter, red pepper flakes, sugar, bay leaf, and 8 cups water to a boil in a large pot. Add cauliflower, reduce heat, and simmer, turning occasionally, until a knife easily inserts into center, 15-20 minutes.
Using 2 slotted spoons or a mesh spider, transfer cauliflower to a rimmed baking sheet, draining well. Roast, rotating sheet halfway through, until brown all over, 30-40 minutes.

WHIPPED GOAT CHEESE

While cauliflower is roasting, blend goat cheese, cream cheese, feta, cream, and 2 tablespoons oil in a food processor until smooth; season with sea salt. Transfer whipped goat cheese to a serving bowl and drizzle with oil.
Transfer cauliflower to a plate. Drizzle with oil; sprinkle with sea salt. Serve with whipped goat cheese.

FROM: http://www.bonappetit.com

Shepherd’s Pie with Cauliflower Mash

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This is the dish that used to make me miss potatoes like CRAZY…until I found that this works so well!  It is a Fantastic cold weather dish, although I am pretty sure I made it 3 times this summer!  We love it!  Legumes and all!! (gotta cheat sometimes, right?)

What you will need:

  • 8 oz Grass fed Butter (I use Kerrygold)  
  • 2 lbs Grass fed Ground Beef or Bison
  • 2 c. Fresh Peas (yes, these are legumes…we make an exception on this dish)
  • 3  Heads of cauliflower
  • 1 yellow or white onion
  • Yellow Cheddar cheese (grass fed)
  • 1 tbsp EVOO
  • Salt

 

How it’s Done:

Preheat 350 degrees

  • Make Cauliflower Mash: rinse and cut cauliflower, steam until VERY tender.  If you are short on time you can mash these by hand.  I will add salt to taste and about 4-5 oz of butter to them as I mash.  IF you have time to let them cool a bit I will “mash” them in my Blendtec…just creates a smoother texture.  Both ways taste GREAT!
  • In a large frying pan add oil, chopped onion, & ground beef.  Only cook Ground beef about 75% of way…you should still see a bit of pink. Drain meat of grease, set aside.
  •  I usually just wipe down the same pan … add the remaining butter and peas.  I sauté them for about 5-7 minutes.  You basically just want to get them a little soft.  Drain off excess butter.
  • In a 3 qt Corningware dish I layer:  The ground beef & onion, the peas, then cauliflower mash. 
  • Bake for 30-35 min.  The edges with slightly brown and pull from the sides of the dish.  I shred the cheddar cheese and sprinkle on top generously and bake for an additional 5-10 min   … until I like the way it looks 🙂
  • Let in sit for at least 5 minutes, contents will be VERY hot!

Strawberry Cream Bars

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(NOTE: You need to have the coconut milk IN the refrigerator overnight)

What you will need:

For the crust

  • 5 dried dates, pitted
  • 1 cup almond butter
  • ¾ cup unsweetened shredded coconut
  • 2 tablespoons raw honey
  • 1 teaspoon vanilla extract
  • pinch of salt

For the toppings (part one)

  • 2 teaspoon coconut milk (full fat)
  • 1 c. fresh strawberries
  • 1 tablespoon raw honey
  • 1 teaspoon lemon juice

For the toppings (part 2)

  • 1 (14 ounce) can of coconut milk (placed in refrigerator overnight), only use the cream on top, leave behind the coconut water/milk at the bottom
  • 1 tablespoon raw honey
  • 1 teaspoon vanilla extract

 

How it’s Done:

  1. Place dates in food processor and pulse to break down into pieces.
  2. Then add almond butter, coconut, honey, vanilla extract and salt and pulse turn on to blend until ingredients are well combined.
  3. Line a bread pan with parchment paper, add ingredients from the food processor and press down until even throughout. Place in freezer while finishing the rest of the ingredients.
  4. Scoop out the coconut cream that has settled at the top of your canned coconut milk and place in the bowl and back in the fridge.
  5. Place 2 teaspoons of coconut milk/water that is at the bottom of the can, into a small saucepan over medium heat.
  6. Add strawberries, honey, and lemon juice in the pan and mix together. Let simmer for less than 5 minutes or until the berries become just slightly soft. You don’t want a soup. Let cool.
  7. Now mix together the coconut cream, honey, and vanilla extract in the bowl that you placed in the fridge.
  8. Once the berries have cooled, finishing the layers. Add the coconut milk mixture on top of the crust, spread out evenly, then pour the berries on top, once again evenly.
  9. Place in the freezer for 1+ hours to harden a bit. And serve.
  10. *To store these, store them in the fridge. The coconut milk will melt fast.

I only made a few changes … Recipe from http://paleomg.com

Cucumber Salsa

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Grilled Wild Caught Swordfish topped with Fresh Cucumber Salsa.

This is a favorite meal and really simple to create.

What you will need:

  • 2 c. peeled, seeded & chopped cucumber
  • 1 chopped red onion
  • 1 c. fresh, finely chopped parsley
  • 1.5 c. fresh, chopped cilantro
  • Fresh garlic, pressed or minced (I like a lot of garlic and use 2-3 cloves)
  • 1/2 c. Full Fat Greek Yogurt  (I like mine creamy, and usually add extra)
  • 1 Lime (juice)
  • 1 Lemon (juice)
  • 1/2 tsp Cumin
  • Kosher salt or Himalayan salt (to taste)
  • Red Cayenne  (Optional, we like it hot)

How it’s done:

  • Combine cucumber, onion, parsley, cilantro
  • Separately combine garlic, Greek Yogurt, lime & Lemon juice, cumin and salt.  Mix well then add to cucumber mixture.
  • Serve Immediately on top of grilled swordfish as pictured or as a dip for corn chips