BEYOND HAMBURGERS: 15 LOW CARB GROUND BEEF RECIPES

Grass-fed ground beef is available at some of my local stores now, but grass-fed roasts, chops, and steaks are harder to find. One butcher told me he quit ordering the more expensive cuts because they didn’t sell fast enough and he always had to mark them down. I have to admit, the prices are a deterrent for me too. As a result, ground beef has become a staple in my diet and I’m always looking for new ways to cook it. Here are some of…

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MAKING RESISTANT STARCH DELICIOUS

You may have heard that ninety percent of the cells in our bodies do not share our DNA. We are mutually dependent on the billions of microbes that live in us, on us, and around us. We were never meant to live in a sterile world. These friendly aliens must be nurtured, tended, and replenished if we want them to stick around. Many foods contain a kind of starch that is not digested by human enzymes so it survives until it reaches the colon, where it…

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WHY YOU SHOULD MAKE YOUR OWN BROTH AND BOUILLON CUBES

It continues to amaze me that many low-carb gurus, including some of my personal heroes, recommend using purchased bouillon cubes or powders. Dr. Westman, Dr. Phinney, Dr. Volek, Dr. Attia, and others promote their use as a source of extra salt to ease the transition to a low-carb diet and prevent symptoms of what is called the “Atkins flu,” caused by the ion imbalance that occurs when your body loses minerals along with excess water during the induction phase. (Stored sugar causes water retention.) Not…

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POT-AU-FEU

Pot-au-feu, generally considered to be the national dish of France, means “pot on the fire.” It is a family-style, one-pot meal, beloved by rich and poor alike. The ingredients may vary, but a typical, traditional pot-au-feu contains the following (notice the absence of potatoes): – An economical cut of beef, such as chuck or brisket; – One or more cartilage-rich meats, such as oxtail, shank, or beef ribs; – Marrow bones; – Root vegetables, such as carrots, turnips, and celery root; – Onions, cabbage, and leeks; – Herbs and…

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SALSA CHILI

This is about as streamlined as a recipe can get. Nothing to peel or chop. A pound of ground beef, a few items from the pantry, and you’ve got a tasty, homemade meal in just minutes. SALSA CHILI The warehouse stores, like Costco, sell two-packs of salsa in big glass jars at a very good price. You’ll go though it quickly with this super-easy recipe! 1 teaspoon cooking fat 1 pound grass-fed ground beef ½ to 1 teaspoon chili powder 1 cup prepared salsa, hot,…

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RED CURRY FISH STEW

Thai Foods sells red, green, and yellow curry pastes in glass jars. They also sell Thai fish sauce, but it contains sugar, so it would be better to use an anchovy filet. This recipe was inspired by a one in Sunset Magazine, May, 2012.  Ingredients: 2 cups Bone Broth or fish or chicken stock (500 mL) 2 cups coconut milk (500 mL) 2 tsp red curry paste or to taste (10 mL) 2 quarter-sized slices fresh ginger 1 anchovy filet, mashed to a paste, OR 1 tsp sugar-free Thai fish…

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PEANUT AND CHICKEN SOUP

  Fragrant, earthy, spicy, and perfect for a cold winter day! Recipe adapted from “Nourished; a Cookbook for Health, Weight Loss, and Metabolic Balance.” Ingredients: 2 tablespoons peanut or coconut oil ½ cup chopped onion (2½ ounces) 2 teaspoons minced garlic (¼ ounce) ¼ teaspoon red pepper flakes 2 tablespoons yellow curry powder 3 cups chicken stock (home made or zero-carb canned stock) 1 can (14½-ounce) diced tomatoes, without added sugar 2/3 cup natural peanut butter, creamy style, or nut butter of choice 1 cup (8 ounces) coconut…

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LAZY BONES BROTH AND BOUILLON CUBES: THE BEST MEDICINE

I wanted to take along something more nutritious than meal-replacement bars or powdered protein drinks on this year’s cruise. Whatever I took needed to be able to withstand some time in transit without refrigeration. I’d been working on this version of the traditional recipe for portable soup and thought it would be a good way to see how it held up. I froze some cubes of bone broth and packed them in an airtight container with a small ice pack. They were still cold when I put them in the refrigerator in my cabin, but…

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MORE N’AWLINS FOOD: CREOLE GUMBO

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GUMBO, (c) 2008, JUDY BARNES BAKER Gumbo is the perfect metaphor for New Orleans: a rich, steamy, spicy, mélange of diverse ingredients that combine into an experience that is unique to this place. A place that feels distinctly foreign, while at the same time epitomizing the melting pot that is America. French, Italian, Native American, Creole, Cajun, and African—all share a part in the history of the Louisiana bayou region, intersecting, interacting, and blending into a one-of-a-kind, savory stew. Gumbo may contain a variety of…

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