Osso Buco

This recipe is inspired by a traditional Italian dish made with cross-cut veal shanks braised with vegetables, white wine and broth. The name Osso Buco translates to hollow bone or bone with a hole (osso=bone, buco=hole). The cut of meat used for this dish comes from the top of the thigh.

I am always skeptical about sharing Italian-inspired dishes. I’ve been to Italy a couple of times and have learned that what Italian restaurants in the US serve is completely different than what I ate there. I also have a few Italian friends who just cringe at the thought of what we in America call Italian food. Did you know that there is no such thing as spaghetti and meatballs or fettuccine Alfredo or chicken parmigiana in Italy?  And let’s not even mention putting pineapple in pizza. Here is a funny list of 17 things we call Italian food but aren’t.

Reading that list makes me realize that throughout my food blogging journey I must have broken dozen of ethnic culinary rules and will probably continue to do so. One of upcoming recipes is going to be a sweet potato noodles with a bacon carbonara sauce, and yes, there will be parsley and garlic in the sauce. I may deserve a restraining order for that, but it is really delicious. For other “Italian-inspired” recipes, try my pesto, bolognese sauce, spaghetti squash, meatza, or cauliflower pizza crust

Ingredients:

3 pounds veal or beef shanks

3-4 tbsp of butter, tallow or your favorite cooking oil

1 cup diced carrot

1 cup diced celery

1 medium onion

1 tbsp chopped garlic

4-5 sprigs fresh thyme (or 1 tbsp. dried)

1 dry bay leave

1 cup white wine

1-2 cups of broth ( I used bone broth)

2 tbsp of tomato paste

1/8 tsp of ground nutmeg

1/2 cup of Arrowroot powder (for dusting the meat before browning)

Salt and Pepper to taste

Preparation:

• Pat meat dry with paper towels to remove any excess moisture.
• Secure the meat to the bone with the kitchen twine (optional).
• Season each shank with salt and freshly ground pepper.
• Dredge the shanks in arrowroot, shaking off excess.
• In a large Dutch oven, heat the oil on high heat.
• Place the shanks in the hot oil and brown all sides, about 3 minutes per side.
• Remove browned shanks and set aside.
• In the same pot, add the onion, carrot and celery and saute until soft and translucent, about 8 minutes.
• Add the tomato paste and mix well.
• Return browned shanks to the pan, add the wine and reduce liquid by half.
• Add the rest of the ingredients and bring to a boil.
• Reduce heat to low, cover pan and simmer for about 2-3 hours or until the meat is falling off the bone.
• Check every 20 minutes, turning shanks and adding more broth as necessary. The level of cooking liquid should always be about 3/4 the way up the shank.
• Remove the cooked shanks from the pot and place in a plate.
• Cut off the kitchen twine and discard.
• Pour all the juices and sauce from the pot over the shanks and enjoy

Slow cooker variation:

• Follow the first 10 steps (until reducing wine by half)
• Transfer everything to a slow cooker and add the rest of the ingredients, but only use 1/2 to 1 cup of broth and cook for 8 hours on low.

Osso Buco

Author: Edible Harmony

Prep time: 20 mins

Cook time: 3 hours

Total time: 3 hours 20 mins

Serves: 4

Ingredients

• 3 pounds veal or beef shanks
• 3-4 tbsp of butter, tallow or your favorite cooking oil
• 1 cup diced carrot
• 1 cup diced celery
• 1 medium onion
• 1 tbsp chopped garlic
• 4-5 sprigs fresh thyme (or 1 tbsp. dried)
• 1 dry bay leave
• 1 cup white wine
• 1-2 cups of broth ( I used bone broth)
• 2 tbsp of tomato paste
• 1/8 tsp of ground nutmeg
• “>Arrowroot powder for dusting the meat before browning
• Salt and Pepper to taste

Instructions

1. Pat meat dry with paper towels to remove any excess moisture.
2. Secure the meat to the bone with the kitchen twine (optional).
3. Season each shank with salt and freshly ground pepper.
4. Dredge the shanks in “>arrowroot, shaking off excess.
5. In a large Dutch oven pot, heat the oil on high heat.
6. Place the shanks in the hot oil and brown all sides, about 3 minutes per side.
7. Remove browned shanks and set aside.
8. In the same pot, add the onion, carrot and celery and saute until soft and translucent, about 8 minutes.
9. Add the tomato paste and mix well.
10. Return browned shanks to the pan, add the wine and reduce liquid by half.
11. Add the rest of the ingredients and bring to a boil.
12. Reduce heat to low, cover pan and simmer for about 2-3 hours or until the meat is falling off the bone.
13. Check every 20 minutes, turning shanks and adding more broth as necessary. The level of cooking liquid should always be about 3/4 the way up the shank.
14. Remove the cooked shanks from the pot and place in a plate.
15. Cut off the kitchen twine and discard.
16. Pour all the juices and sauce from the pot over the shanks and enjoy
17. Slow cooker variation:
18. Follow the first 10 steps (until reducing wine by half)
19. Transfer everything to a slow cooker and add the rest of the ingredients, but only use 1/2 to 1 cup of broth and cook for 8 hours on low.

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Disclosure of Material Connection: The links in the post above are “affiliate links.” This means if you click on the link and purchase the item, I will receive a very small percentage. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

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Kebab Koobideh

Ground beef is usually not this exciting for me! A friend of mine recently purchased a whole grass-fed, organic, pastured, unvaccinated cow. She took it to a butcher to be cut and vacuum sealed and then let a few of us come over and buy some of the cuts that didn’t fit in her 2 massive freezers. I knew cows were big, but it never really registered on my mind how many hundreds of pounds of meats and bones they convert into. The other thing that I had never thought about is how few rib eye steaks  come out of a whole cow. I went there with the intention of stocking my freezer with all of my favorite cuts, but soon realized that the cow only had one tongue (duh!), one liver, one tail, one heart… fortunately no one was fighting with me over those cuts, but the rib eye steaks were a different story.

I came back home with 4 rib eye steaks, some organ meats, some bones for bone broth, some stew meat and wealth of ground beef. I can only have so many lettuce wrapped burgers and picadillos before I get bored. I started experimenting with all sort of ground beef dishes, but they all taste so similar. This dish definitely brightened up my remaining 20 pounds of  ground beef.

Kebab Koodideh is a traditional Persian dish made by combining ground meat, onion, and spices, wrapping it around a flat skewer and grilling it. It works better if you use flat metal skewers, but since I didn’t have any I just used a regular wooden skewer and make the kebabs thicker, so that they don’t fall apart.

For other ground recipes try my bolognese sauce, meatza, chayote squash picadillo, cabbage unrolled or shepherd’s pie

Ingredients:

1 1/2 Pound ground beef , lamb, or chicken
1 Large onion
1/2 Tablespoon of lemon juice
2 teaspoons of  turmeric
1 Minced garlic clove
1 Egg
Salt to taste
1 Tablespoon of sumac (optional)

Preparation

• Grate the onion with a cheese grater, the smaller the better.  Remove any excess water before adding to the meat mixture.
• Mix all ingredients in a large bowl and refrigerate  for at least 2 hours, or overnight.
• Remove from the refrigerator.  While still cold, scoop a large handful of the meat mixture and roll into a ball.  Push a skewer through the ball and use your hands to shape the meat into a long rectangle.  You can use a finger to make evenly space indentations along the meat.
• Grill the kabobs on high heat or open flame about 4-6 minutes each side, on until desired wellness.
• Sprinkle with sumac spice before serving.

Kebab Koobideh

Recipe Type: Entree

Cuisine: Paleo

Author: Edible Harmony

Prep time: 10 mins

Cook time: 10 mins

Total time: 20 mins

Serves: 6-8

Ingredients

• 1 1/2 Pound ground beef , lamb, or chicken
• 1 Large onion
• 1/2 Tablespoon of lemon juice
• 2 teaspoons of turmeric
• 1 Minced garlic clove
• 1 Egg
• Salt to taste
• 1 Tablespoon of sumac (optional)

Instructions

1. Grate the onion with a cheese grater, the smaller the better. Remove any excess water before adding to the meat mixture.
2. Mix all ingredients in a large bowl and refrigerate for at least 2 hours, or overnight.
3. Remove from the refrigerator. While still cold, scoop a large handful of the meat mixture and roll into a ball. Push a skewer through the ball and use your hands to shape the meat into a long rectangle. You can use a finger to make evenly space indentations along the meat.
4. Grill the kabobs on high heat or open flame about 4-6 minutes each side, on until desired wellness.
5. Sprinkle with sumac spice before serving.

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Disclosure of Material Connection: The links in the post above are “affiliate links.” This means if you click on the link and purchase the item, I will receive a very small percentage. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

40 Paleo Broccoli Recipes

Broccoli is not only one of the most nutritious vegetables around, but it is also one of the easiest vegetables to find here in the United States and many other countries around the world.

Broccoli is a great source of vitamin C, vitamin K, folate and chromium. It is also an excellent source of dietary fiber, pantothenic acid, vitamin E, choline, manganese, phosphorus, vitamin B1, beta carotene, potassium, copper and many other nutrients (Click here for a more detail nutritional value). It is also know for its cancer fighting properties. Researchers believe a substance called isothiocyanate in the broccoli activates some  genes that fight cancer and switches off others that fuel tumors. (1)

I recently discovered that Costco sells large bags of organic frozen broccoli for great price, so I have been searching for new ideas on how to prepare it. Here is a small collection of assorted Paleo Broccoli Recipes.

Breakfast

Broccoli and Citrus Superfood Salad by Happy Health Nut
Broccoli Banana Muffins by The Paleo Mom
Broccoli Breakfast Bowl by Paleo Amore
Broccoli Frittata by Life Made Full
Broccoli Sausage and Egg Muffin by 4 Hour Ginger
Salmon and Broccoli Omelette by Hollywood Homestead
Savory Broccoli Pancakes by Canada Girl Eats Paleo
The Reverse Omelette by Real Food RN

Entrees

Asian Ground Beef, mushroom and Broccoli Lettuce Cups by Nom Nom Paleo
Asian Stir Fry by Elana’s Pantry
Bacon Beef Broccoli Fusion by Life Made Full
Better Than Take-Out Beef and Broccoli by Mark’s Daily Apple
Chicken and Broccoli Stir-Fry by Life Made Full
Chicken Broccoli Pie by Strictly Paleoish
Paleo Honey Chicken by Paleo Effect
Shrimp and Broccoli by Meatified

Salads

Baby Broccoli Salad by Hollywood Homestead
Bacon Broccoli Salad by Life Made Full
Bacon Grape and Broccoli Salad by Paleo Leap
Detox Salad by Real Food RN
Romanesco Salad by Hollywood Homestead
Salty Sweet Broccoli Salad by The Clothes Make The Girl

 Sides

Broccoli Breadsticks by Purely Twins
Broccoli Fritters by PaleOMG
Broccoli Tempura by Hollywood Homestead
Buttered Broccoli with Lemon by Real Food Whole Health
Caramelized Broccolini with Garlic Butter by Real Food Whole Health
Raw Broccoli Bars by The Healthy Family and Home
Roasted Pecan Broccoli by Slim Palate

Smoothies

Blueberry Broccoli Smoothie by Original Eating
Broccoli Banana Smoothie by Raw Food Recipes
Broccoli Grapefruit Detox by Incredible Smoothies
Broccoli Mango Smoothie by Really Healthy Foods
Watermelon Broccoli Smoothie by Original Eating

Soups

Broccoli Cheese Soup by Real Food Whole Health
Broccoli Cheese-Less Soup by The Paleo Homesteader
Broccoli Turmeric Soup by A Harmony Healing
Chicken Broccoli and Sweet Potato Soup by Meatified
Curried Cream of Broccoli by Nom Nom Paleo
Sun-dried Tomato Broccoli Soup by Civilized Caveman Cooking

 

Sources:

1. http://articles.mercola.com/sites/articles/archive/2008/07/22/how-broccoli-fights-cancer.aspx
2. http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=82

Ultimate Carne Asada Marinade

Carne Asada seems to be the easiest meat dish to prepare at barbecues. It is usually affordable and available at most supermarkets or butcher shops. It already comes marinated and ready to grill, no wonder it is everyone’s choice, but have you ever read the ingredients of a store-bought carne asada marinade? The ones I have gotten to examine are filled with canola oil, soy, wheat, MSG, preservatives and other questionable ingredients.

This Carne Asada Marinade is made with ingredients and spices that are commonly found in most households and can be used with any kind of meat, although I like it best with grass-fed skirt steak. It has been my “secret” recipe for years, but I am feeling extra generous today.

You can serve it with Mexican cauli-rice, turnip fries or as jicama shell tacos

Let me introduce you to your new favorite carne asada recipe!

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Ingredients:

1/2 cup of orange juice
1/4 cup of lemon juice
1/4 cup of lime juice (or more lemon juice)
2 minced garlic cloves
1/2 onion, sliced
1/2 red bell pepper
1/2 green bell pepper
1/3 cup of coconut aminos
1 tsp of ground chipotle pepper or more to taste or sliced jalapeños 
2 tsp of ground cumin
1 tsp of paprika
2 tsp of dry oregano
1 tsp of garlic powder
1 tsp of coriander
1 tsp of black pepper
1/4 cup of avocado oil or any other high smoke-point cooking fat
Salt to taste
3 lbs of  grass-fed flank, skirt steak or boneless chicken

Preparation:

• Set the meat on a cutting board and pound it using a mallet, this would help tenderize it and absorb the seasoning.
• Combine all ingredients into a bowl and cover or use a large ziplock bag.
• Set the bowl or plastic bag  in the refrigerator.
• Let meat marinade at least two hours or overnight.
• Grill or broil to desired doneness.

Ultimate Carne Asada Marinade

Recipe Type: Paleo Entree

Cuisine: Mexican

Author: Edible Harmony

Ingredients

• 1/2 cup of orange juice
• 1/4 cup of lemon juice
• 1/4 cup of lime juice (or more lemon juice)
• 2 minced garlic cloves
• 1/2 onion, sliced
• 1/2 red bell pepper
• 1/2 green bell pepper
• 1/3 cup of coconut aminos
• 1 tsp of ground chipotle pepper or more to taste or sliced jalapeños
• 2 tsp of ground cumin
• 1 tsp of paprika
• 2 tsp of dry oregano
• 1 tsp of garlic powder
• 1 tsp of coriander
• 1 tsp of black pepper
• 1/4 cup of avocado oil or any other high smoke-point cooking fat
• Salt to taste
• 3 lbs of grass-fed flank, skirt steak or boneless chicken

Instructions

1. Set the meat on a cutting board and pound it using a mallet, this would help tenderize it and absorb the seasoning.
2. Combine all ingredients into a bowl and cover or use a large ziplock bag.
3. Set the bowl or plastic bag in the refrigerator.
4. Let meat marinade at least two hours or overnight.
5. Grill or broil to desired doneness.

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Disclosure of Material Connection: The links in the post above are “affiliate links.” This means if you click on the link and purchase the item, I will receive a very small percentage. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

Vaca Frita (cuban beef stir fry)

Vaca frita is a traditional cuban shredded beef stir fry. The name literally means “fried cow”. It is similar to “Ropa Vieja” minus the tomato sauce. This dish is tangy, juicy and crispy.

The meat has to be first stewed in a little bit of water and boiled until it’s soft and easy to shred, then marinated with spices, onion, garlic, and citrus juices.  It is then fried until crispy. In spite of this recipe calling for 1/4 cup of lemon juice and 1/4 cup of orange juice, the end result is not as “citrucy” as it sounds, just slightly tangy.

For other latin inspired recipes try my ropa vieja, paleo empanadas, or Mexican paleo rice

Ingredients:

2 lbs of flank steak
1 1/2 sliced onions
8 garlic cloves
2 bay leaves
1/4 cup of lemon juice
1/4 cup of orange juice
Salt and pepper to taste
1/2 tsp of ground cumin (optional)
Oil of preference for frying (I use tallow)

Preparation:

• In a large saucepan cook the meat, with 2 chopped garlic cloves,1/2 onion bay leaves,salt and enough water to cover the meat.
• Cook covered for 45 mins or until meat is tender and pulls apart with a fork.
• Let the meat cool off in the broth.
• Shred the meat and save the broth for a different use.
• Mash the remaining garlic cloves.
• In a large bowl, combine all of the ingredients (except the broth) and let sit for  an hour.
• Fry with the oil in a large skillet, work in small batches so that the meat doesn’t stew instead, you want it to be slightly crispy.

Vaca Frita (cuban beef stir fry)

Recipe Type: Entree

Cuisine: Latin Paleo

Author: Edible Harmony

Prep time: 20 mins

Cook time: 1 hour

Total time: 1 hour 20 mins

Serves: 6-8

Ingredients

• 2 lbs of flank steak.
• 1 1/2 sliced onions
• 8 garlic cloves
• 2 bay leaves
• 1/4 cup of lemon juice
• 1/4 cup of orange juice
• Salt and pepper to taste
• 1/2 tsp of ground cumin (optional)
• Oil of preference for frying (I use tallow)

Instructions

1. In a large saucepan cook the meat, with 2 chopped garlic cloves,1/2 onion bay leaves and enough water to cover the meat.
2. Cook covered for 45 mins or until meat is tender and pulls apart with a fork.
3. Let the meat cool off in the broth.
4. Shred the meat and save the broth for a different use.
5. Mash the remaining garlic cloves.
6. In a large bowl combine all of the ingredients (except the broth) and let sit for about an hour.
7. Fry with the oil in a large skillet, work in small batches so that the meat doesn’t stew instead, you want it to be slightly crispy.

3.2.1753

Sesame Beef

This sesame beef recipe is inspired in a traditional Asian dish, but instead of using soy sauce I used coconut aminos, and date paste as a sweetener, you can also use honey instead.

Asian food used to be my one of my favorite cuisines. I miss it a lot but it just doesn’t agree with me anymore. I am not sure if it’s the  soy, the wheat in the soy sauce or the MSG they often add to it, but every time I go to an Asian restaurant I am guaranteed a stomach ache. Out of necessity I’ve had to learn to make similar dishes to the ones I used to love. This sesame beef just hit the spot!

For other similar dishes try my no-fried rice, paleo Thai rice, or chicken lettuce wraps

Ingredients

1 pound round or skirt steak cut into strips
4 tbsp of coconut aminos ( soy sauce replacement)
4 tbsp of date paste or 1 tbsp of honey
1 tbsp of coconut oil
2 tbsp of sesame oil
4 garlic cloves, minced
4 green onions, chopped
2 tablespoons of toasted sesame seeds*
A pinch of salt
Black pepper to taste

 Preparation:

 

• Place the meat in a medium bowl or a Ziploc bag and add the coconut aminos, garlic, green onions, date paste, salt, and pepper and let it marinade in the refrigerator for at least an hour or overnight.
• In a large frying pan or wok, heat the coconut oil and sesame oil and stir fry the meat over medium/ high heat until desired doneness.
• Add sesame seeds, remove from heat and serve.

 

*To toast the sesame seeds simply pre-heat the oven to 400, spread the sesame seeds over a cookie sheet and bake until golden brown.

Sesame Beef

Recipe Type: Entree

Cuisine: Paleo Asian

Author: Edible Harmony

Prep time: 10 mins

Cook time: 10 mins

Total time: 20 mins

Serves: 4

Ingredients

• 1 pound round or skirt steak cut into strips
• 4 tbsp of coconut aminos ( soy sauce replacement)
• 4 tbsp of date paste or 1 tbsp of honey
• 1 tbsp of coconut oil
• 2 tbsp of sesame oil
• 4 garlic cloves, minced
• 4 green onions, chopped
• 2 tablespoons of toasted sesame seeds*
• A pinch of salt
• Black pepper to taste

Instructions

1. Place the meat in a medium bowl or a Ziploc bag and add the coconut aminos, garlic, green onions, date paste, salt, and pepper and let marinade in the refrigerator for at least an hour or overnight.
2. In a large frying pan or wok, heat the coconut oil and sesame oil and stir fry the meat over medium/ high heat until desired doneness.
3. Add sesame seeds, remove from heat and serve.

Notes

*To toast the sesame seeds simply pre-heat the oven to 400, spread the sesame seeds over a cookie sheet and bake until golden brown

3.1.09

Cauliflower Pizza Crust

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This grain-free cauliflower pizza crust is impressively delicious and a much healthier and lighter alternative to regular pizza crust. I am going to give you a “cheesy” version and a dairy-free version.

Since going grain-free, cauliflower has been on my grocery shopping list every single time. I use it to make paleo versions of rice, potato salad, mash potatoes, shepherd’s pie, and I am about to adventure to make savory muffins with it.

I first heard about this recipe over a year ago and I have made it several times, changing ingredients, ratios, and cooking methods and I feel I finally got it to be the way I wanted it. The secret is to remove as much water as possible from the cauliflower.

Ingredients:

1 medium head of cauliflower
1-2 eggs, beaten
1 cup of shredded mozzarella cheese *
1-2 tsp of garlic powder
1 tsp of dry oregano
Salt to taste

Preparation:

• Preheat oven to 400 degrees F
• Using a food processor or grater, cut the cauliflower into rice sized pieces. If using a food processor, work in small batches at the time.
• Put the cauliflower in a medium saucepan or Dutch oven, add ¼ cup of water and cook covered, over medium heat for about 5 minutes or until tender. Add more water if necessary.
• Drain and strain.
• Transfer the cauliflower to a nut milk bag, a kitchen towel or several layers of cheese cloth and squeeze as much water out as possible.
• Let cool off for 10 minutes and add the rest of the ingredient. Add one egg first and add the second egg only if the dough is too dry and not sticking together (Do not add the eggs while the cauliflower is still hot or it will cook them).
• Spread the dough over a greased cookie sheet or parchment paper into desired shape.
• Bake for 35-40 minutes.
• Remove from oven and add marinara sauce, cheese and your favorite pizza toppings. If you are using meats they need to be cooked beforehand.
• Return back to the oven for an additional 10 minutes or until the cheese is melted.

 

*For the dairy-free variation use one cup of almond flour and 1 tbsp of coconut oil or lard instead of the cheese and one extra egg, if the dough seems too runny add a little bit more almond flour. Bake for an additional 5 minutes before adding the toppings. For a dairy-free cheese spread you can use the one from the sweet plantain empanadas recipe.

Cauliflower Pizza Crust

Recipe Type: Paleo Appetizer

Author: Edible Harmony

Prep time: 15 mins

Cook time: 55 mins

Total time: 1 hour 10 mins

Serves: 4

Ingredients

• 1 medium head of cauliflower
• 1-2 eggs, beaten
• 1 cup of shredded mozzarella cheese
• 1-2 tsp of garlic powder
• 1 tsp of oregano
• Salt to taste

Instructions

1. Preheat oven to 400 degrees F
2. Using a food processor or grater, cut the cauliflower into rice sized pieces. If using a food processor, work in small batches at the time.
3. Put the cauliflower in a medium saucepan or Dutch oven, add ¼ cup of water and cook covered, over medium heat for about 5 minutes or until tender. Add more water if necessary.
4. Drain and strain.
5. Transfer the cauliflower to a nut milk bag, a kitchen towel or several layers of cheese cloth and squeeze as much water out as possible.
6. Let cool off for 10 minutes and add the rest of the ingredient. Add one egg first and add the second egg only if the dough is too dry and not sticking together (Do not add the eggs while the cauliflower is still hot or it will cook them).
7. Spread the dough over a greased cookie sheet or parchment paper into desired shape.
8. Bake for 35-40 minutes.
9. Remove from oven and add marinara sauce, cheese and your favorite pizza toppings. If you are using meats they need to be cooked beforehand.
10. Return back to the oven for an additional 10 minutes or until the cheese is melted.

Notes

*For the dairy-free variation use one cup of almond flour and 1 tbsp of coconut oil or lard instead of the cheese and one extra egg, if the dough seems too runny add a little bit more almond flour. Bake for an additional 5 minutes before adding the toppings. For a dairy-free cheese spread you can use the one from the sweet plantain empanadas recipe

3.1.09

 

Paleo Empanadas

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Since going Paleo/Primal there have been only three grain foods that I miss: empanadas, soft pretzels, and churros. These Paleo empanadas crossed one out of my list, now I have to work on the other two.

Made with  green plantains, lard, cumin and other spices, these Paleo empanadas taste very similar to the corn flour ones I grew up with. You can fill them with cheese, vegetables or any kind of meat you want. I used the Cuban Picadillo recipe I posted yesterday

Ingredients:

4 green plantains
5 eggs
5 tbsp of lard, coconut oil of preferred cooking fat, plus more for coating the plantains
1 tsp of cumin
1 tsp of garlic powder
Salt to taste

Preparation:

• Preheat oven to 425 degrees Fahrenheit
• Peel the plantains, the easiest way to this is to cut the ends, cut the plantain in half, cut a slit lengthwise and remove the peel.
• Cut the plantains into 1 inch rounds.
• Bake for about 15 minutes or until tender.
• Wait for the plantains to cool down, transfer to a food processor and grind the plantains until they become fine crumbs.
• Add the rest of the ingredients and blend until a dough is formed. Make sure the plantains aren’t too hot or the egg will cook.
• Roll the though into 1 ½ to 2 inch balls
• Place over a piece of parchment paper, cover with another piece of parchment paper and using your hands or a rolling-pin flatten them into a 1/8 inch thick tortillas.
• Place a small amount of filling in the middle of the tortilla.
• Using the parchment paper, fold the tortilla in half.
• Press the sides of the empanadas with your fingers to secure the filling inside
• Place empanadas in a cookie sheet and bake at 425 F for about 20 minutes on each side or until golden brown
• Serve as is or with fresh salsa, guacamole or chimichurri

Paleo Empanadas

Recipe Type: Paleo Appetizer

Author: Edible Harmony

Prep time: 20 mins

Cook time: 55 mins

Total time: 1 hour 15 mins

Serves: 8

Ingredients

• 4 plantains
• 5 eggs
• 5 tbsp of lard, coconut oil of preferred cooking fat, plus more for coating the plantains
• 1 tsp of cumin
• 1 tsp of garlic powder
• Salt to taste

Instructions

1. Preheat oven to 425 degrees Fahrenheit
2. Peel the plantains, the easiest way to this is to cut the ends, cut the plantain in half, cut a slit lengthwise and remove the peel.
3. Cut the plantains into 1 inch rounds.
4. Bake for about 15 minutes or until tender.
5. Wait for the plantains to cool down, transfer to a food processor and grind the plantains until they become fine crumbs.
6. Add the rest of the ingredients and blend until a dough is formed. Make sure the plantains aren’t too hot or the egg will cook.
7. Roll the though into 1 ½ to 2 inch balls
8. Place over a piece of parchment paper, cover with another piece of parchment paper and using your hands or a rolling-pin flatten them into a 1/8 inch thick tortillas.
9. Place a small amount of filling in the middle of the tortilla.
10. Using the parchment paper, fold the tortilla in half.
11. Press the sides of the empanadas with your fingers to secure the filling inside
12. Place empanadas in a cookie sheet and bake at 425 F for about 20 minutes on each side or until golden brown
13. Serve as is or with fresh salsa, guacamole or chimichurri

3.2.1753

 

Cuban Picadillo

Seems like every Latin country has a different idea of what a picadillo should be like.  In Costa Rica, where I grew up, a picadillo is made with diced potatoes, plantain or chayotes,  mixed with ground or shredded beef or chicken.  In Spain it is more like a salad made with cucumbers, tomatoes, and onions and the Cuban picadillo is made with ground beef, onions, tomato, olives and a few spices.

Soon I will be sharing the Spanish picadillo recipe with you, but the next recipe in Edible Harmony’s culinary pipeline is grain-free empanadas filled with this picadillo, they are similar to the sweet plantain empanadas I posted last week, but these will be savory and crispy. Stay tuned!

Ingredients:

2 tbsp of preferred cooking oil or fat (I used non-hydrogenated lard)
1 lb of grass-fed ground beef
4 garlic cloves, minced
1 medium onion, chopped
½ cup of tomato paste *
12 -15 red bell pepper stuffed green olives
2 tsp of cumin
2 tsp of dry oregano
¼ to ½ cup of red wine, beef broth or water
1 green bell pepper, diced
2 diced carrots
1 bay leave
Salt and pepper to taste

Preparation:

• In a large skillet, brown the onions in the oil, over medium-high heat.
• Add the ground beef and carrots and cook for 3-5 minutes, while stirring and breaking down the big clusters of meat.
• Add the bell pepper, tomato paste, wine and spices and continue to cook covered, over medium heat, until the meat is done and the vegetables are tender
• Add the olives and cook for an additional 2 minutes.
• Remove from heat, let stand for 5-10 minutes and serve

*Remember that canned tomatoes often contain a lot of BPAs, the acidity of the tomatoes causes the BPAs from the can to leach into the food. Try to use homemade tomato paste or the kind that comes in glass jars.

Cuban Picadillo

Recipe Type: Paleo Entree

Author: Edible Harmony

Prep time: 10 mins

Cook time: 20 mins

Total time: 30 mins

Serves: 4-6

Ingredients

• 2 tbsp of preferred cooking oil or fat (I used non-hydrogenated lard)
• 1 lb of grass-fed ground beef
• 4 garlic cloves, minced
• 1 medium onion, chopped
• ½ cup of tomato paste *
• 12 -15 red bell pepper stuffed green olives
• 2 tsp of cumin
• 2 tsp of dry oregano
• ¼ to ½ cup of red wine, beef broth or water
• 1 green bell pepper, diced
• 2 diced carrots
• 1 bay leave
• Salt and pepper to taste

Instructions

1. In a large skillet, brown the onions in the oil, over medium-high heat.
2. Add the ground beef and carrots and cook for 3-5 minutes, while stirring and breaking down the big clusters of meat.
3. Add the bell pepper, tomato paste, wine and spices and continue to cook covered, over medium heat, until the meat is done and the vegetables are tender
4. Add the olives and cook for an additional 2 minutes.
5. Remove from heat, let stand for 5-10 minutes and serve

3.1.09

 

 

 

Deli-Style Roast Beef and the Paleo Sandwich

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I have never been much of sandwich person. To me, a real meal should be warm and planned out.  However, after I created this, my stance on sandwiches took a complete turn. I also have a hard time finding sandwich meats that are nitrate-free and preservative-free. I have even seen deli meats,  that contain sugar, high fructose corn syrup, corn, starches,  or wheat. With this deli-style roast beef recipe you can be certain of the ingredients that you are putting in your body…just meat, oil, salt and spices, no junk and no fillers.

You can also enjoy this warm as you would any other roast, or slice it thinly to make sandwiches with it.

I have been enjoying watching my number of Facebook friends increase, to me that means that people care about what they eat and are enjoying my recipes, but today I learned about a part of my Facebook stats that shows me how many people have un-liked my page, at first I was a little bummed and started trying to find out what made them leave. I noticed that on the days that I posted something related to meat or discussing prop 37, the number of un-likes increased considerably. Aside from this, I have been avoiding posting meat recipes because it often means that angry vegetarians or vegans are going to start trolling my page, by this I am not generalizing because I know I have a large number of followers who are vegetarians or eat grains and are completely respectful and supportive of my page.  But today I realized that this is my page, and I should be free to post about the things that I consider healthy and delicious. I also understood why those “un-likes” are also a good thing.  As I say often, “Eat and let eat.”

Ingredients:

I round grass-fed beef round eye roast (approx 4 lbs) *
Olive oil or melted coconut oil
Favorite spices (thyme, cumin, garlic powder, onion powder
Salt and pepper to taste

For the Paleo sandwich you need a few large cucumbers, lettuce, shredded carrots, sliced bell peppers, cherry tomatoes and your favorite condiments

Preparation:

• Rub the meat with the oil and spices
• Cover it and let it sit outside the fridge for about 1-3 hours to bring to room temperature
• Preheat oven to 500 F
• Bake the meat at 500 for 20 minutes
• Reduce heat to 300 and cook for an additional 30 minutes or until desired doneness. Check the inside temperature by inserting a meat thermometer in the center of the roast. For rare remove the meat when the thermometer reads 120 F, for medium rare remove at 125 F, 135 for medium, and 140 for well done
• Remove the roast from the oven, cover with parchment paper and let stand for about 15 minutes before carving
• Cut the meat against the grain into thin slices and eat warm.
• If you are making deli-style reast beef for sandwiches, wrap the meat with plastic wrap, refrigerate over night of for a few hours and then cut into very thin slices

For the paleo sandwich

• Peel the cucumbers (optional)
• Remove a thin slice lengthwise from the side of the cucumber, this will prevent the cucumber from rolling
• If the cucumber is to large to comfortably bite into it, cut a slice out from the middle and reserve to make another sandwich with it.
• Scoop the seeds out of the two outer slices and fill with the meat and other fixings.

Serve an enjoy preferably during meatless Monday 🙂

* Most round roast have about the same thicknes and shapes, so the cooking time for them is about the same regardless of their weight.