Category Archives: Pasture Raised

Bacon and Eggs

Keeping daycare lunches interesting with eggs and bacon. My cherub loves these little cups of yum and they are simple enough for kids to make too. Getting kids involved in cooking means that they are learning amazing and fun skills but also they know what is in their food and are more likely to eat them because they made them.

The idea of these is to have the bacon as the ‘crust’ in replacing the traditional pastry you would normally have. They are a great freezer option and great made ahead of time for picnics and parties.

Give them a go this week.

 

 

Bacon & Egg Cups

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PREPARATION TIME        COOKING TIME                         10 minutes              30 minutes

makes 12-16 cups, gluten free, dairy free, low FODMAP, kids lunches

INGREDIENTS

12 rashes of good free range bacon
15 eggs
3 sausages (optional)
Dried Italian herbs (basil, parsley, thyme, oregano)
salt and pepper to season

INSTRUCTIONS

  • Line muffin trays with baking paper squares
  • Add 1/2 -1 rash bacon per muffin mould depending on size you may need to cut to fill the mould.
  • Beat eggs until fluffy, add salt and pepper and herbs
  • Slice sausage into inch pieces (you can pre cook sausage)
  • Alternatively use left over meat from previous meal- roast chicken, lamb, beef, fish, prawns
  • Place sausage in each mould and pour in egg to almost the top
  • Pop into preheated oven at 200 and cook until egg is set (30 mins max)

Add avocado on top and devour!

Leave to cool before refrigerating.

ENJOY!

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Kangaroo Burgers

Probably not the first mince you would grab from the meat section but Kangaroo meat is great. Great for you, great tasting and can be used as an alternative to almost all beef mince dishes.

We love our burgers, you can add whatever you like to them too and the family can get a veg packed patty of yum.

Super easy to make, can be prepared ahead, taken along for a BBQ lunch, great in school lunches, great for breakfast and even for a cold healthy snack.

Kangaroo Burgers

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INGREDIENTS

500g kangaroo mince
1 zucchini grated (squeeze out the excess water)
1 carrot grated
1 cup of mushrooms diced or grated
1 onion diced (optional for Low FODMAP)
1 egg
1 Tbsp Tomato Paste (low salt)
1/2 Tbsp Chia seeds
1 tsp sumac (sweet and tart)
1 tsp basil
1/4 tsp salt
grind of pepper to season
1 Tbsp Coconut Oil

NOTE: you can add any herbs or spices you like.
Add some minced liver too – a great way of packing in more that no one can taste.

INSTRUCTIONS:

Combine everything in a bowl and mix with hands until combined (really massage the mix to maximise flavour)
Form into balls. Vary in size if you have big and little people in the house to feed.
Pop into fridge to set for at least 20 minutes

Season the grill with some coconut oil (or better yet brush each burger with macadamia oil)
Grill on medium for 5 minutes each side
Kangaroo is a game meat so is best to cook just under done

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Serve with grilled veggies, in a burger with tonnes of greens and homemade chilli mayo.

 

 

Chilli Steak

My favourite day…….TACO TUESDAY

Here’s a quick and easy meat for tacos well anything really, but was amazing in some grain free tortilla’s with avocado, cucumber, coriander and kraut!! Pleases the family and especially the ‘cave man’

 

Chilli Steak

 

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Chilli Steak for Taco Tuesday
PREPARATION TIME             COOKING TIME
10 MINUTES                   20 MINUTES

INGREDIENTS

Coconut Oil for cooking
600 grams Grass Fed Steak (I used Rump)
2 Tomatoes (diced)
2 Red Chillies (diced with seeds)
1 Zucchini (diced)

Taco Seasoning
1 Tbsp Cumin
1 Tbsp Smoked Paprika
1 tsp Turmeric
1/2 Tsp Cinnamon
1/2 tsp salt
1 tsp chilli powder
(onion and garlic powder optional)

400ml bone broth

 

INSTRUCTIONS

  1. Season meat both sides and heat grill with a little coconut oil
  2. Cook meat 3 minutes each side and take off to rest
  3. In a pan add a little coconut oil taco seasoning and vegetables, cook to soften
  4. Add broth and simmer for a few minutes
  5. Slice steak into thin strips and add to sauce
  6. Simmer for another few minutes depending on how you like your steak. We split three ways- my daughter and I like rare so we took a portion out and let the rest simmer and absorb the sauce and cook a little longer
  7. Serve with Tacos, Salad, Vegetables or any side dish you love.

 

Chicken Liver Vegetable Sautee

Chicken Liver Seven Vegetable Sautee

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Chicken Liver, Seasonal Vegetables, probiotics, Good fats, Nuts and Seeds to top
PREPARATION TIME              TOTAL TIME
10 MINUTES                    20 MINUTES

INGREDIENTS

A few Fresh Chicken Livers (good quality)
1 tsp sumac
Handful basil leaves
¼ tsp salt
1 red chilli
ginger/ turmeric

Vegetables (seasonal is best, choose your favourites, cook them, eat them)

silverbeet
bok choy
mushroom
spinach/kale
eggplant
zucchini
broccolini spears
Sweet Potato
Cauliflower

¼- ½ cup broth

 

To Serve 
lettuce
cucumber
fermented vegetables
coriander leaves, water cress

Dressing
1 tsp tahini paste
1/4 avocado
1 tsp Apple Cider Vinegar (acv)
2 Tbsp olive oil

 

INSTRUCTIONS

  1. Heat coconut oil in pan
  2. Add liver
  3. Add herbs, spices and salt
  4. Add veggies from top
  5. Sautee til softening
  6. Add broth
  7. Simmer for a few minutes
  8.  Tear lettuce, dice cucumber, spoon fermented vegetables, coriander, watercress
  9. Add everything from pan including any liquid left
  10. Mix dressing in a jar and shake
  11. Pour over dressing, mix, cut up and eat!!

 

Ghee

Dairy or Casein sensitive?
On the butter train but it makes you feel a bit yuck?

Why not try Clarifying your butter. Removing the milk solids breaks down the butter and leaves you with a golden jar of goodness that is actually great for digestion.

You'll need; butter, a spoon, a pan. 1. chop butter into cubes
You’ll need; butter, a spoon, a pan.
1. chop butter into cubes
2. Put butter into a stainless steel pan on a medium heat
2. Put butter into a stainless steel pan on a medium heat
3. Stir the butter as it melts. The first stage is 'foam'. The butter will start to boil and foam. This will happen after a couple of minutes.
3. Stir the butter as it melts. The first stage is ‘foam’. The butter will start to boil and foam. This will happen after a couple of minutes.
4. Next the foam will settle. Keep stirring occasionally, the bubbles will get bigger and slower. This is a good sign the fat and solids are separating.  This stage takes about five minutes.
4. Next the foam will settle. Keep stirring occasionally, the bubbles will get bigger and slower. This is a good sign the fat and solids are separating. This stage takes about five minutes.
5. The solids will become more visible in the pan. The pan shows solids on the side. Keep stirring as you go and scraping the sides down and the solids from the bottom so they don't burn.
5. The solids will become more visible in the pan. The pan shows solids on the side. Keep stirring as you go and scraping the sides down and the solids from the bottom so they don’t burn.
6. Final stage is foaming again. It will happen pretty quick after the last stage and will quickly rise to the top of the pan. This is when you know it's done
6. Final stage is foaming again. It will happen pretty quick after the last stage and will quickly rise to the top of the pan. This is when you know it’s done
7. Pour through a sieve covered in cloth so it catches the solids.
7. Pour through a sieve covered in cloth so it catches the solids.
8. Solids settling in the strainer. I strain twice incase I missed some on the first pour.
8. Solids settling in the strainer. I strain twice incase I missed some on the first pour.
8. Leave to cool. It will set and be a golden fabulous ghee. Use in cooking. Roast vegetables will never be the same again I PROMISE Pop in a jar. Refrigerate in warmer weather and leave on bench in cooler months
9. Leave to cool. It will set and be a golden fabulous ghee. Use in cooking. Roast vegetables will never be the same again I PROMISE
Pop in a jar. Refrigerate in warmer weather and leave on bench in cooler months

The Paleo Way

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It seems every blogger and their daughter has posted a review on ‘The Paleo Way’ tour that was held nation wide a couple of weeks ago. I have been reading through all 26 pages of notes that I took wondering how I would summarise what I took in and learnt into a short, interesting blog post?! Let’s just say that there is no short answer to my review on the night. It went for over 5 hours, Nora Gedgoudas was A.MAZING (yes I am exaggerating that word) I have expressed my love for her and her book ‘primal body, primal mind’ before and recommend it to anyone who is looking for education on eating real food.

I think what I took out the night was that ‘Paleo’ is such a label and is interpreted mostly as a huge carnivore diet based on lots of protein and bacon. In fact…..well in primal fact the truth be told is that the presenters expressed that their ‘Paleo’ is a well balanced diet. Yes it is lower in carbohydrates than what most dietitians recommend and yes there is a strong push for fat, but in actual reality the main source of food is vegetables, good, organic vegetables, lots of wild caught fish, nuts, avocados, pasture raised AND FINISHED meats. ‘Know and grow’ was a great statement by Pete Evans. Know where your food comes from or grow it. Eat seasonally, sustainably and in healthy portions. There was no extremities in foods to avoid; if you really listened with an open mind that is, clearly avoid high inflammatory foods (especially if you have gut issues) they cause gut permeability and have little nutrient value in your diet that you can’t get from real food.

There is a new TV series coming to channel 7 (here in Australia) all self funded by Pete and his partner Nic. It will feature interviews of leading scientists, chefs, dietitians etc from all around the world supporting ‘The Paleo Way’ and what the principles of eating a real food diet are.

So in my re-cap I thought- why condense it to one post? Why not share what I learnt in topics from my scribble so that if you missed seeing Nora and are really interested in learning more about Paleo/Primal/Real Food/ Whole Foods then I will share my notes.

1. Why Paleo?

Bone Broths

LIVE LONGER, HEAL, FIGHT INFLAMMATION

 

Yes I’ve posted another Broth post. I had a request for a step by step broth recipe.
I used to use a recycled carcass from our roasts however I found that the broth not enough for me. It lacked something and I didn’t feel the same and it made a small amount. So I sourced pasture raised carcass’ and feet, necks and off cuts to try. I then discovered that this broth really was BONE BROTH and the nutrient properties far outweighed my previous broth attempts. The same with Beef. I was roasting bones not knowing what it was all about. I then looked into marrow bones, and knuckles and found the fat that came from the bones and the slow cooking process made the Beef so much more.
I still add my cooked bones to the pot but I make sure that I have some thick beef knuckles, marrow bones, large carcass’ and lots of bits and pieces to go in.

It’s a simple process, I put on my slow cooker and just leave it and come back in 48 hours. The bones are so brittle by then it’s amazing. I leave it to cool on the bench, pop it in the fridge and then portion or concentrate if it is hasn’t already gelatinized.

Chicken Bone Broth (in the slow cooker)

 

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Chicken Bone Broth

INGREDIENTS

2 Chicken Carcass’
Chicken feet, necks, wings (all the bits with joints)
2 Carrots chopped
1 Onion chopped (opt out if avoiding FODMAPS)
Any other Vegetables like Kale, Beans, Cabbage etc (the left overs that haven’t gone to compost or whats left in the fridge)
1 Tbsp Apple Cider Vinegar (this helps bring all the goodness out of the bones and into the broth)
2 tsp Himalayan Salt
Herbs of choice (bay leaf, oregano, thyme, basil)
Water to cover- 4-6 cups usually fits my cooker (filtered preferably)

INSTRUCTIONS

1. Put everything in the slow cooker, set to low and leave for 24-48 hours (yes that long)
2. Strain the Broth and leave to cool. Scoop off fat and use to cook with (mmmmm roast veggies)

3. Depending on the collagen from the bones your broth can turn to jelly (this is good, very good)
4. Add Gelatine to make thick (beef gelatine is the best)
Portion into a range of jars, ice cube trays and freeze

 

*Alternatively you can concentrate the broth into a small more rich portion and add to filtered water. This will save on space in the freezer.

For this simply;
1. Place Broth in a pot on stove and bring to a simmer.
2. Reduce the broth by two thirds and leave to cool
3. This broth will be darker, richer and stronger in flavour
4. Refrigerate and the broth SHOULD gelatinise
5. Portion into ice cube trays and freeze or measure portions and freeze in freezer suitable pouches.

Beef Bone Broth (two steps)

 

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Store in jars and freeze so you know the portion size

INGREDIENTS

1kg of Beef Bones (a selection of marrow, knuckles, feet, ribs)
2 Carrots
1 Onion (opt out if avoiding FODMAPS)
1 Tbsp Apple Cider Vinegar
1 tsp Salt
Herbs (parsley, oregano, thyme)
Any other vegetables needing to be used (kale, beans, cabbage, zucchini etc)

 

INSTRUCTIONS

1. Roast the bones for 3 hours at 180c
2. Transfer to slow cooker
3. Add a little water to the roasting pan and mix in with fat that has come from roasting bones then pour into pot to slow cook with bones
4. Just as above add desired vegetables, herbs, Apple Cider Vinegar, and Water
5. Cook on Low for 24-48 hours and strain, cool and jar up!

*Concentrate as above method suggests.

Fun information on broth that will hopefully encourage you to cook some and consume this week.
  • We freeze ours in recycled jars of different sizes. We have a cup with our meals as a drink, we make soups, gravies, stews, casseroles; anything we can.
  • I add it to stir-frys, vegetables, steak, mushrooms, dressings, anything that calls for water ADD IT.
  • My daughter loves a cup of broth with her lunch and before bed at night.
  • When we feel a little under the weather we up our intake. It’s fabulous for the immune system.
  • The collagen has anti-aging properties which is great for skin, you will feel amazing and nourished and younger. Ha
  • It’s heart warming so if you suffer from poor circulation it will boost your blood flow.
  • It’s especially important for women as the nutrients support hormone structure and keep us balanced.
  • It’s helped my digestive system so much
  • If I eat out and am not 100% confident on ingredients I have broth as soon as I’m home
  • I up my broth intake when injured to help inflammation
  • It is a great hangover cure (really I recommend it)
  • It is natural, full of real foods, made by you for you

    Over all it’s an important daily liquid for life, it has replaced medication in our house.