Raw Beet and Carrot Salad

Spring is here! Finally! This winter has been cold, wet, and dreary. Normally, I would consider it a delightfully wonderful winter if you’re a native Northwesterner. But, after months and months and months of hardly seeing the sun here in Seattle, I’m ready for a change in the season. This Raw Beet and Carrot Salad is a wonderful spring detox food… or just a food to support bile flow.

 

Beets provide anti-inflammatory, detox, and antioxidant support. They are also high in minerals and vitamins. Their greens are a wonderful food, too! We like to saute them in pasture-raised ghee and sprinkle truffle sea salt on top prior to serving. For clients with liver and gallbladder issues, beets are usually one of the first foods I ask them to introduce as they help promote healthy bile flow. This salad is a wonderful introductory to the world of beets! As a beginning amount, I usually recommend a forkful per meal and slowly increase from there.

Raw Beet and Carrot Salad

  • 2 Organic Raw Beets, peeled and shredded
  • 2 Organic Carrots, scrubbed and shredded
  • Juice of an Organic Lemon
  • 1/4 cup Cold-Pressed Extra Virgin Olive Oil
  • Sea Salt and Pepper to taste

In a medium bowl, toss the shredded beets and carrots. In a small bowl, whisk lemon juice and olive oil together. Season with sea salt and pepper. Toss to coat the salad. Make a few hours ahead of time and let sit in the fridge in order for flavors to marinade.

Liver Burgers

Okay. These sound gross, I’ll admit. And that’s not a good selling point at all. But, at least I’ve learned a thing or two since I was 5 years old and I no longer call a burger a “booger” (my parents thought it was quite funny, btw). So know that I have your attention… and managed to embarrass myself all in one fell swoop. Liver burgers. Yea. That’s right. It’s the super organ that everyone needs to eat and no one wants to eat. Auth Ethel’s liver and onions? No thank you. (And no, I don’t have an Aunt Ethel and apologize to anyone who does. I’m sure she’s lovely.) Pâté

? Well, I like it now. So that argument is moot. But I used to think it was nasty. 

(So this photo – it’s the only one I have of the burger and was taken on my super ancient iPhone 4s.)

Incorporating liver in your diet should be a necessity. Unfortunately in the United States, we view organ meats and sub-par. Why have organ meats, the most nutrient-dense of the whole animal, when you can have a nice flank steak? Don’t get me wrong, I love a good marinated flank steak as much as the next person… but it just doesn’t match up for the vitamin powerhouse that organ meats provides. In fact, according to an arcticle by Chris Kresser, organ meats contain 10 to 100 times the nutritional benefit than corresponding muscle meats. (He also has a nifty chart comparing the nutrition of liver against other foods.) Organ meats were once so prized in traditional cultures that they were given first to the pregnant and women of child-bearing years. Talk about a super prenatal! 

If you’re not ready to take the liver and onions plunge, and I’m there with ya so don’t worry, than hiding it in your muscle meat might be the way to go. I usually direct my clients with putting a ¼ lb of ground liver in with 1 lb grass-fed/organic/pasture-raised/etc ground beef. They look at me like I’m crazy. Or have a new growth growing out of my face and it suddenly appeared. Either way, it’s the easiest way to hide the flavor. Yes, it does taste slightly gamey. But it’s not bad. In fact, the flavor is like a mild venison. And who doesn’t love venison?! 

To grind the liver, thaw in cold water and blend in blender until it’s all broken up. Or, if you have a fancy meat grinder, you may use that. Cutting it on the cutting board also works but if you’re trying to hide it from a picky eater, the pieces might be too big. 

Liver Burgers

  • 1 lb ground beef
  • ¼ lb ground liver (see above)
  • ½ tsp ground dried organic onion
  • ½ tsp ground dried organic garlic
  • pinch of sea salt and fresh cracked pepper

Cook as you would any burger. And top with your favorite toppings. Might I recommend my Fermented Ketchup

Bolognese (aka Meat Sauce)

When you’re marrying an Italian man (who has more Irish than Italian but who am I to question his ethnic claim?), there’s a few things you need to quickly add to your repertoire. The first being a tasty marinara. The second being a bolognese. The third is the caveat that both must taste authentic and the way his Italian grandmother makes them.

Just breathe.

No pressure.

It’s only his childhood memories that I’m up against.

Thankfully, he was willing to share a few of their secrets to help me improve what I thought was already a pretty good sauce. The below is what he and I have since concocted and perfected. I serve it over my Brussels Sprouts Braised with Mustard because when you’re paleo, you discover that traditional foods don’t necessarily have to be eaten traditionally. This also tastes fantastic with zoodles (zucchini noodles) and spaghetti squash. And when we really feel like splurging, over paleo noodles. Because sometimes you just want a noodle.

image

Cinnamon might not be a common ingredient by American standards, but adding it gives the sauce a sweet flavor and doesn’t add to the sugar content. Growing up, we would use brown sugar to cut the acid and give the sauce sweeter undertones. The cinnamon does the same, all the while keeping it sugar-detox approved. Also, for the tomatoes, I process mine in the summer and freeze them at the peak of ripeness. And by process, I mean I throw mine in the Ninja for a few seconds and that’s it! Into the freezer they go! Until I decide that I’m craving a slow-cooked Bolognese. If you don’t have frozen tomatoes, fresh work, too – just make sure you adjust your cooking time and add an hour or two. Or, you can use two cans of 28-oz BPA-free organic diced tomato such as the Muir Glenn brand. (Which thankfully WinCo carries and is super cheap for all of you Pacific Northwesterners.)

Enjoy!

Bolognese

  • 1 lb pasture-raised organic ground pork
  • 3 tsp Mild Italian Sausage Seasoning 
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 2 quarts fresh organic diced tomatoes, with their juice – use a medley of Romas and juicier tomatoes
  • ¼ cup organic non-BPA lined tomato paste
  • ½ tsp ground cinnamon
  • 1/8 tsp ground nutmeg
  • 1 tbsp dried basil
  • 2 tsp dried oregano
  • 2 tsp thyme
  • 1 tsp sea salt
  • ¼ tsp red pepper flakes
  • ¼ tsp freshly ground black pepper
  1. In a mixing bowl, combine spice mix and ground pork (or just use 1 lb pork sausage if you can find a good source with no added sugar). Set aside for 30 minutes.
  2. Heat a medium-sized dutch oven, over medium heat, cook the pork until slightly browned, stirring often and breaking up the larger pieces. Remove pork from dutch oven and set aside, keeping the fat at the bottom of the pan.
  3. Add the onion and ghee to the sausage fat and continue to cook until translucent. Add garlic and saute until lightly golden and very aromatic.
  4. Dump in the tomatoes, juices and all, and the tomato paste. Add the spices and stir. 
  5. Reduce heat to low and put a lid slightly on. Simmer, stirring often, for 3 hours. After two hours, add the meat and continue simmering. 
  6. Serve warm! And just like most Italian recipes, this makes enough to feed the whole Roman army!

Napa Cabbage Soup

It’s been a few weeks since I last posted a recipe. I sprained my ankle right before Christmas and was down for the count. I’m finally getting around enough that cooking, carrying plated food over to the window where I take my photos and balancing a camera… and maintaining balance myself, aren’t daunting tasks. Not to mention that the natural lighting has been working against me. It’s been exceptionally dark and dreary these past few weeks – even for Oregon. We’ve been socked in fog “‘thicker than frozen snot on a door knob,” according to Portland’s National Weather Service Office. So much so that my dad, who’s an umpteenth generation Oregonian, commented on how miserable it is.

Today’s soup is perfect for the dead of winter. I have fond memories of playing at a friend of our family’s farm out of Troutdale, OR. They lived in a house up on a bluff above the Sandy River and running around exploring and tormenting the older brother was heaven (it was two girls against one boy – poor kid!). They were (and still are) basil farmers and their house always smelled of the delicious, rich smell of fresh basil. So many fond memories in that house up on the bluff. My family was so taken with this simple soup that my mother had to ask for the recipe and it’s been a staple ever since in our family. I’ve made a few modifications to it over the years but for the most part, it remains the same. The best way to describe this soup is simple Italian peasant food. It’s nothing remarkable when you look at the ingredients but the flavors meld themselves together in such a harmonious blend… it’s impossible to not over-indulge and have one too many bowls.

It’s the kind of soup that will pump the lifeblood back into your bones on a cold winter’s day (or a day with dense fog) and won’t leave you overly full…. and only takes 30 minutes to cook! (Eat your heart out, Rachel Ray!)

But before the recipe, a few notes: You really want to use napa cabbage (also known as Chinese cabbage) with this soup. It’s far more delicate than your typical “green cabbage” and cooks down nicely. You retain much of the crunch and texture of the cabbage but it’s not your “normal” thick pieces. Napa cabbage can easily be found at a farmer’s market or a natural foods store – if you aren’t sure which is napa, just ask!

 

Napa Cabbage Soup

  • 1 head organic napa, shredded
  • 5 pieces organic, nitrate-free, pastured bacon, sliced (can also use half a pound of a clean pancetta – this gives it an even more delicate Italian flavor)
  • 6 cloves garlic, minced
  • 1 28-oz can organic diced tomatoes, BPA-free lining
  • 7 cups meat stock
  • sea salt and pepper to taste
  • 12-month aged, raw Parmesan for garnish (optional)
  1. In a medium-large stock pot, over medium heat, cook bacon (or pancetta) until done. Remove bacon from pan, leaving fat at the bottom. Cut up cabbage while bacon is cooking.
  2. Add garlic and saute in the bacon fat until golden, stirring often.
  3. Add tomatoes and juice from can and shredded cabbage. Stir.
  4. Add filtered water and meat stock and stir. Cover with a lid and simmer on low for about 20 minutes, or until cabbage is cooked.
  5. Add bacon back to soup and add sea salt and pepper to taste.
  6. Serve with shredded Parmesan (optional) and an extra dollop of fat (such as coconut oil, grass-fed ghee, or more bacon fat) (optional).
A quick and easy GAPS, RESTART Program, Keto, Paleo, Whole30, and, most importantly, DELICIOUS soup that only takes 30 minutes to make!

Red Cabbage Braised with Broth and Mead

There’s a theme to my posts recently – braising. It’s not purposeful, it’s just late autumn and nomming on braised veggies sounds divine. Mention fresh veggies to me and my stomach acts like it’s on a Six Flags roller coaster. No thank you. I’ll stick with my slow-cooked veggies. In this case, slow-cooked cabbage. I think I’ve mentioned that I’m Irish/German American. Cabbage and all derivatives thereof were a staple in my family when growing up. This recipe was our favorite when my mother decided we were going to have “German Pub Night,” as she so aptly put it. We knew when we saw that on the menu planner on the fridge, it was going to be this cabbage, a whole lot of Eastern European sausages from the local Polish sausage maker (he had dead carcasses hanging in his shop, totally cool to a family full of kids), and some kind of potato dish. 

image

Like all family favorites, I had to hack this one apart and reassemble with tender loving care. It’s one of those foods that we would eat for an after-school snack… which usually meant my mom was frustrated with her because there went any hopes of having leftovers for dinner. But, seriously. If you can get kids to want to eat this rather than fruit roll-ups (we never were allowed those, anyway), I’m sure you’re more than winning as a parent.

image

A few notes and substitutions: If your body stand the mead, add more chicken broth. I usually use whatever I have made in my freezer – whether it be chicken or beef. Omitting will turn it Whole30, Anti-Inflammation Diet, 21 Day Sugar Detox, specific carb diet, and paleo-friendly. (Also omit the maple syrup for Sugar Detox and Whole30.) Stay away from fish stock. Look. I might be Irish, but I draw the line somewhere. No fish stock in the cabbage. Your kids won’t be sneaking that for an after-school snack. Guaranteed. 

Finally, this is one of my favorite recipes because I can put it on to cook and walk away for a while. As in go for a jog, take a long, hot bath and read a good book. Today it was just the jog – I had this post to edit. But it’s a good recipe if you’re a busy family and it can be cooked on high in a crock pot for about an hour and a half if you’re going to be gone for a while and are uncomfortable with leaving the stove on. It’s also fabulous when made ahead of time, the juices continue to marinate the cabbage into a flavor that’ll make your Irish ancestors jealous. 

Red Cabbage Braised in Chicken Broth and Mead 

  • 1 head organic red cabbage, shredded
  • 2 organic onions, chopped
  • 3 cups organic cranberries, rinsed and check for bad ones!
  • 1 organic Granny Smith apple (or some other tart, hard apple) peeled, cored,and sliced
  • 1 ¼ cup organic chicken stock 
  • ½ cup mead
  • ¼ c balsamic vinegar
  • ¼ cup organic grade B maple syrup
  1. In a large saucepan, combine all the ingredients and bring to a boil.
  2. Cover, reduce heat to low and cook, stirring frequently, until cabbage is tender, about 45-60 minutes. Or see crock pot directions above. 

Brussels Sprouts Braised with Lemon

If you want to talk about a food that gets a bad name, these might be it. No one likes them, everybody hates them, guess I’ll go eat worms. Ummm… or not. Brussels sprouts are one of my most favorite foods. Why? They’re just so much fun to eat! Each one is a mini cabbage that I get to play with and peel. Because I’m 30 going on 5. And sometimes I play with my food. Sometimes I also understand the necessity to get other people to eat their greens. This recipe was born out of that need. According to my brother, who loathes, despises, abhors and detests Brussels sprouts, they did not taste like the delightfully adorable mini-cabbages and were actually quite good. (A huge compliment from a sarcastic 21 year-old!)

They have a touch of ground mustard to give them some subtle heat and a bit of a kick. Not to fear, it’s very subtle and enhances the flavors in the dish. The lemon juice provides a distinctive acidity that is delightfully mellow. I hope you enjoy them! I’ve been eating them alone, with other foods and as a noodle replacement for my marinara all week. So fantastic! 

Brussels Sprouts Braised with Lemon

  • 2 tbsp organic ghee 
  • 1 ½ lbs organic Brussels sprouts, rinsed and trimmed, julienne-cut
  • 1 small organic onion, diced
  • 3 cloves organic garlic, minced
  • ½+ tsp ground mustard (the spice, not the condiment and heap that measuring spoon)
  • ½ tsp sea salt
  • ¼ tsp fresh cracked black pepper
  • 1 ½ tbsp organic lemon juice

  1. In a medium frying pan over medium heat, melt the ghee and add the onions. Saute until translucent, add the garlic and saute a few minutes more.  
  2. Add Brussels sprouts and stir to mix. Add spices. Cook until sprouts are a bright green (not the gross dark green overcooked crud).
  3. Add lemon juice and stir. Turn off heat and serve warm. 

Two Meat Chili

So before I tell you what meat is in here, let me just preface this with a disclaimer: Organ meats are really really good for you! And beef heart is no exception. Especially when it’s organic and pasture-raised. (That preface didn’t last long.)

A few months ago, my local food buying club had a buy on a whole cow. There were various cuts and it was first come, first serve. Ironically, no one wanted the ox tail, the heart or the Rocky Mountain Oysters. Okay. I didn’t want the latter, either. But for $10, now was a good a time as any to buy a beef heart. So I did. And it sat in my freezer until I was tired of looking at it this past week.

image

Beef heart gets a bad rap for being a “gamey” chunk of meat. (For those of you who are gagging over this, it’s a muscle. And it’s the hardest working muscle in the body and it needs gobs of nutrients to work, making it nutrient-dense and really good for you. So… Think of it that way.)

This chili wasn’t gamey at all. It’s rich, the spices compliment each other and the beef heart is the most tender piece of meat you may ever put in your mouth. I cut the pieces up into stew meat sized bites. To the untrained observer – aka your family, they’ll have no idea.

Preparing it is a bit of a trick, you want to cut away the connective tissue (it’s tough), the valves and tendons (no one wants to chew on something that much) and the fat (it’s a hard, grisly fat that doesn’t cook well). Then, just cut it up like I would stew meat. Voila! No one knew… Until I told them. (And I did because I like to see the look on their faces. I’m mean like that.)

image

Two Meat Chili

  • 3 tbsp Coconut Oil
  • 1 medium Organic Yellow Onion, chopped
  • 1 Organic Green Bell Pepper, chopped
  • 1 Jicama, peeled and diced
  • 3 Garlic Cloves, minced
  • 1 lbs Ground Pasture-Raised Organic Pork
  • 1 Pasture-Raised Organic Beef Heart, trimmed and cut up like small pieces of stew meat
  • 1-28 oz can Organic BPA-free Crushed Tomatoes
  • ½ cup Filtered Water
  • 1 tbsp Chilli Powder
  • 2 tbsp Cumin
  • 1 tbsp Oregano
  • 1 tbsp Organic Cocoa Powder
  • 1 tsp Garlic Powder
  • 1 ½ tsp Onion Powder
  • 1 tsp Cinnamon
  • 1 tsp Paprika
  • 1 tsp Nutmeg
  • ½ tsp Cayenne
  • 1 ½ tsp Salt or salt to taste
  • 1 tsp Pepper
  1. In a stock pot over medium heat with 1 tbsp coconut oil, brown beef and ground pork.
  2. In a separate skillet over medium heat, saute jicama in 2 tbsp coconut oil until slightly translucent.
  3. When beef is lightly browned, add onion, garlic and spices. Continue to cook for about 3 minutes, stirring often.
  4. Add jicama (after about 6-8 minutes) to the beef, pork and onion mixture. Stir to incorporate.
  5. Add tomatoes and water.
  6. Simmer until done, about 1 hour.
  7. Serve with your favorite raw milk aged cheddar or Crème fraîche.

image

Delicata Squash Saute with Apple and Leek

Okay. So I said that I wasn’t going to be posting anything on here until after finals… but when my friend who’s in charge of our local food-buying club asked me for some recipes for an upcoming organic squash buy, my mind started racing and I realized I didn’t have a whole lot on the blog by way of squash. Which is a crime against humanity. Because I love winter squash with a complete and total abandon. Dramatic? Yes. Accurate? Yes. 

I picked up the original recipe from my local New Seasons and modified the heck outta it. They had a sampling in store and it was so good! I was sad I only had a small little paper cup with less than a bite of food provided. Oh well. It only meant I had to go home and make it me-friendly… which was probably better in the long run anyway.

This dish would make a fantastic side dish and is kid-friendly. Talk about a win if you can get kids to eat squash without it ending up on the ceiling! … not that we ever did that to my parents. Ever. (We usually hid food under the table.) Anyway, cook up a pork tenderloin and serve this up on the side. Your guests and kids will thank you.

image

Delicata Squash Saute with Apple and Leek

  • 1 medium organic Delicata squash, seeded and cut into ½" pieces (about 2 cups)
  • 1 organic leek, halved and chopped
  • 2-3 tart organic apples, peeled, cored and diced (I used organic pippin apples)
  • 2 tbsp pasture-raised organic butter, unsalted (such as Kerrygold)
  • 6-6 leaves fresh organic sage, roughly chopped, or 1 tbsp dried organic sage
  • 1 tbsp organic, raw apple cider vinegar (such as Bragg’s)
  • sea salt and pepper to taste
  1. Over medium heat, melt the butter in a medium-sized frying pan and add the squash with a pinch of sea salt. Cook over for about 10 minutes, or until the squash is lightly brown, stirring often.
  2. Add the chopped leek and cook for another 5 minutes, stirring often. 
  3. Add the apple, sage and vinegar. Stir to incorporate and cook for another few minutes, until the apple is cooked and the sage wilted. 
  4. Season with salt and pepper and serve warm. 

Paleo Egg Roll Filling… Minus the Roll.

I made the not-so-bright decision to pull two pounds of ground pork out of the freezer.

Not one, but two.

Apparently I was over-zealous with how much I thought I could eat this week.

Or maybe how much I like homemade Italian sausage. Which is a lot.

But, seriously. I have my limits.

Perusing my fridge, I realized that I had a head of cabbage that had been hanging out in the back for…. longer than I care to admit. Cabbage doesn’t ever really go bad so I peeled off the leaves that had started rusting and voila! Inspiration was born. (I also had to steal two carrots from my roommate – but she got dinner out of the deal… and I still owe her two carrots.)

Below is the result of my said inspiration. It’s hearty, filling and 21 Day Sugar Detox-friendly.

You know that filling from egg rolls? Yea. It tastes like that. Minus the greasy fried egg roll bit. (Who likes soggy fried food anyway? mmm.. French fries in duck fat… okay. I do.) But let’s bring it back to egg rolls. I hated the roll and only ate them so I could have the filling and maybe the dipping sauce. But this recipe is so tasty that it doesn’t need the dipping sauce. So this is the best thing ever. 

image

  • 1 lb organic, pasture-raised ground pork
  • ½ head cabbage, shredded
  • 1 organic carrot, shredded
  • ½ cup organic daikon radish, julienne cut
  • ¼ cup organic green onion, diced
  • 2 tsp fresh organic minced ginger
  • 1 tsp Chinese Five Spice 
  • ½ tsp sea salt
  • ½ tsp garlic powder
  • 3 ½ tbsp coconut aminos
  • ½ tsp (or more) dried red chili flakes
  1. Over medium heat, cook the pork until no longer pink along with the ginger, spices, salt and coconut aminos.
  2. Add the cabbage and carrots and cook for three minutes more, stirring often to make sure the cabbage cooks.
  3. Add the daikon radish and continue to cook until radish is slightly cooked and cabbage is cooked but still tender. (It shouldn’t be bright green – if it is, keep cooking.)
  4. Serve on a bed of lettuce or put it in a bowl and eat it. Or if you feel like being all fancy, fill Belgian endive cups with it. This would also taste good on cauliflower rice. Or just grab a fork and throw manners to the wind and eat out of your skillet.

What. Don’t judge me. 

“Breaded” Fried Zucchini

I’ve been jonesing for this stuff for the past few months and somehow managed to fight the urge to buy zucchini out of season. Not sure how I managed it, but I did. Now that my garden is going crazy, here’s a nice little zucchini recipe for y’all.

I served mine up with some clean BBQ sauce that’s made locally here in Portland. They’re delicious just by themselves but this sauce. It’s an addiction. 

One little note before I give you the recipe: use Bob’s Red Mill Almond Meal. Usually, if you’re baking, I’m an advocate for not-Bob’s but this time around, you need the larger “grain” to mimic Panko breadcrumbs. Just trust me on this one. 🙂

image

Breaded Fried Zucchini

  • 3 medium zucchini, sliced into ¼-3/8" medallions
  • ¾ cup Bob’s Red Mill Almond Meal
  • 2 large, organic and pasture-raised eggs, beaten
  • ½ tsp sea salt
  • 1 tsp fresh cracked black pepper
  • 1 tbsp coconut oil
  1. In a medium skillet, heat the coconut oil over medium heat. Test out a bit of egg to see if the skillet is done – you want it to start spattering immediately. 
  2. You’ll need a bowl and a plate – one for the egg and one for the almond meal. Beat the egg in the bowl until it’s well blended.
  3. On the plate, combine the almond meal, salt and pepper and sift with a fork until incorporated.
  4. Dip the zucchini in egg, then in the almond meal and once again in the egg and place in the frying pan. Repeat until the pan is full with a single layer of zucchini.
  5. Cook until the egg is done and golden brown. Remove from pan and put aside. Repeat until all zucchini has been cooked.
Page 1 of 212