Tag Archives: fats

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?
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Chilli Beef Chow Mein

How many times do you leave the house in someone else’s hands and just ‘assume’ it’ll all be handled and those few hours your out won’t matter??? THEN you get home and the roast is still on the bench and there is a hungry little human greeting you ‘mummy I’m hungry’
GAH…..panic stations!!! I had meat thawing everywhere today, fillet on the bench, chuck mince in the sink, and lamb just hanging out for the day near the stove. Come 4.30pm there was only one thing I could do, grab the mince that was the closest to thawed and try to work something out. Filled the sink with cold water, immersed the meat and quickened the process while I gawked at the fridge and then at my daughter who looked like she was going to die of hunger, or hanger and that’s not cool in my house.
I had greens coming out my behind so asian inspired it was. I grabbed whatever fresh, dried and ground herbs and spices and set out to create something out of nothing…….

Panic no more,  a chilli chow mein (the totally healthy non nasty packet salt version) is here to save the day.

Chilli Beef Chow Mein

grainfree, dairyfree, sugarfree, lowfodmap
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PREPARATION TIME          TOTAL TIME
10 MINUTES                20 - 40 MINUTES

INGREDIENTS

  • 500g pasture raised chuck beef steak minced or good quality minced beef
  • 1tsp fresh grated ginger
  • 1 tsp Turmeric
  • 1 tbsp Cumin
  • 1 Carrot grated
  • 1/4 Cauliflower riced
  • 1/2 Chinese cabbage
  • 1 Bok Choy
  • 4 whole Silverbeet stalks
  • 1 Zucchini Spiralized

Sauce

  • 1 big hot Red chilli (leave out or reduce amount for kids)
  • 1 tbsp Fish sauce
  • 1 tbsp Coconut aminos/ tamari
  • 1 and a bit heaped tbsp Tahini
  • 400ml broth (homemade preferably)
  • 1/2 tsp Himalayan salt

INSTRUCTIONS 

  1. Brown meat ginger turmeric cumin
  2. Whilst that’s going whip out food processor, grate carrot, empty, pulse cauliflower to ‘rice’
  3. Add carrot and cauliflower, leave for a few minutes while you shred cabbage and silverbeet
  4. Add cabbage and Silverbeet.
  5. Mix sauce and add with cold broth
  6. Pour over pan
  7. Simmer for 5-10 and slice Bok Choy
  8. Add Bok Choy
  9. Turn off, cover and leave until needed. The long the better
  10. Just before serving add zoodles and heat through.

Top with extra chilli, some tangy kraut and watercress.

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Not in to Beef? Swap beef for chicken, pork, prawns, fish, tempeh or go vegetarian and serve with a fried egg

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Slooooow Cooked Mexican Beef

It’s winter so that means that it is officially time to break out the slow cooking. Perfect for time poor, perfect for all meats.

I want to share one of my favourite recipes that I kind of made up  and that I have used for many cuts of meats. I own a cast iron pot, 2 actually (my all time favourite kitchen item) I love them. They cook everything to perfection. I also have a slow cooker and it has now taken place on the bench for what will be a nourishing winter.

I would recommend Beef Osso Buco cuts or any other secondary cut of meat like Blade. Speak to your butcher about what meats are best for slow cooking and stock up for winter cooking

Mexican Slow Cooked Beef

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paleo, primal. low FODMAP, grass-fed, Mexican

PREPARATION TIME       TOTAL TIME
10 MINUTES             3.5 HOURS

Feeds a family of four with sides included
Pre-heat oven to 135c

 

INGREDIENTS

600g Blade Steak (or as I suggested above)
6 small-medium tomatoes quartered

300ml bone broth
1 cup of chopped mushrooms
1 zucchini chopped

1 Tbsp. Coconut Oil

2 Tbsp. Tomato Paste
Mexican Inspired Spice Mix
2 tbsp. cumin powder

1 tbsp. smoked paprika

1 tsp ground turmeric

1 tsp. Himalayan salt

1 tsp. cardamom

1 tsp. coriander

½ tsp. cloves (or 3-4 whole)
1 star anise
 

INSTRUCTIONS
1. Heat Coconut Oil in Pan

2. Add Beef and cook on high to seal and brown on either side

3. Add quartered tomatoes and stir to combine (I moved my tomatoes to be under the meat)

4.In a bowl or jar combine broth and tomato paste, add to pan and bring to boil

5. Add spice mix and slowly mix through broth
6. Add mushrooms and zucchini

7. Place lid on pan and pop in preheated oven for 3 hours

8. Check meat- it will fall apart when you scrape with a fork. If not it’s not quite done.

The meat will be tender, melt in your mouth and have so much flavour.
I cooked mine the day before I needed it so I popped it in the fridge in it’s pan and on the next day I added ½ cup of bone broth to it, placed it on a low temperature on the stove and cooked it again.

You could also add chilli cayenne pepper to the spice mix or if cooking twice I added fresh chopped chillies and some fresh coriander and oregano.

Serve with traditional corn tortillas and all the Mexican trimmings.

Our Mexican sides include;
Raw carrot
Raw zucchini
Cucumber
Capsicum
Tomato
Lettuce
Fermented Jalapeno’s
Culture added Guacamole
Homemade Salsa
Coconut Kefir Cream
Fermented Ninja Ginger Carrots and Sauerkraut
Mexican food is nourishing and you can get creative with cooked and raw vegetables, using lettuce and cabbage leaves to wrap and different types of meats using the same spice mix and cooking (just be careful of bones in a whole chicken when slow cooking).

 

It’s a hands down favourite night in our house.