Beef · Entree · Soups

Beef and Vegetable Soup (Olla de Carne)

Costa Rican Olla de Carne
//
http://pagead2.googlesyndication.com/pagead/show_ads.js

 Here is another Costa Rican traditional dish! Cooking this hearty beef and vegetable soup took me many many years back, when I used to be the pickiest eater ever. There were only about 3-4 dishes I would eat: rice with chicken, rice with canned tuna, mac & cheese, and Olla de Carne, so coming home to the smell of this used to make me so happy.

The smell of the crock pot kept me around the kitchen all day, by the time dinner came I had already eaten a big portion of it…raw!

A crock pot is the easiest way to make it but I am also giving you stove top instructions, you can change the vegetables to whatever you have available, you can add squash, yam, sweet potato, green plantain, cabbage etc.

Ingredients:

2 lbs of grass-fed stew beef
1 lb of grass-fed beef bones (optional)
2 quarts of water
1 small rutabaga
1 small parsnip
1 chayote
1 small yucca (cassava)
1 small taro root
2 carrots
1 small onion
1 celery stalk
2 garlic cloves, minced
2 bay leaves
1 tsp of ground cumin
2 tsp of dry oregano
Salt and pepper to taste
Fresh cilantro for garnishing

Preparation for Slow Cooker:

  • Peel and chop the vegetables in large pieces.
  • Mix all ingredients together and cook for 5 hours on high or 8 hours on low
  • Serve and garnish with fresh cilantro

Preparation for Stove Top:

  • In a large saucepan add the water, beef, onion, garlic, celery, oregano, bay leaves, cumin salt and pepper and cook over medium heat until meat is tender (this will take at least an hour).
  • Peel and chop the vegetables in large pieces and add to the pot keeping in mind that some vegetables take longer to cook; in this case I would add the yucca first, cook for 5-7 minutes, add the carrots and cook for an additional 2-3 minutes and then add the rest of the vegetables.
  • Continue to cook until vegetables are tender adding water if needed
  • Serve and garnish with fresh cilantro
Beef · Entree

Braised Short Ribs (crock pot or oven method)

Paleo Braised Short Ribs
EdibleHarmony.com

//
//
These “fool-proof” Braised Short Ribs are so tasty and tender, the meat falls of the bone. They are also very easy to make, they are a perfect entertaining dish because is nearly impossible to mess them up.

The word braising come from the French word “braiser” a term used to describe a cooking method that involves dry heat first and then cooking with liquid.  We first sear the meat with high temperature to seal in the juices. Then we transfer to a pot with broth, wine, and spices and slow cook it.

I made this for my cousin who came to stay with us for the weekend.  She is one of my youngest cousins, and I still remember when she was born. I remember taking care of her when she was little, making her baby food, melting her shoes in a microwave by accident ( long, silly story) and now she is all grown up and moved to California to go to college. Time flies! Where does it go and when do we stop “growing up”? I remember constantly changing, physically and mentally, but I feel like I have been the same person for 15 years or so. Sometimes I look at my girls still in shock and amazement; I can’t believe I am their mother! I still feel so so young at heart, the most shocking thing is to look in the mirror. I no longer look the way I feel, but I am embracing my life experiences.

Ingredients:

4 lbs of grass-fed bone-in short ribs
2-4 tbsp of oil of preference (I used coconut oil)
1 medium onion, finely chopped
6 carrots, cut into 1-inch slices
2 celery stalks, sliced
2 garlic cloves, minced
2 bay leaves
2 tbsp of dry thyme
1 cup of tomato paste
2 cups of red wine
2 cups of water or beef broth
1 tsp of ground black pepper
salt to taste

Preparation:

  • Preheat oven to 350
  • In a large Dutch oven over high heat, brown all sides of the meat until golden brown.  Do not over fill the pot, or the meat will turn “watery”, if necessary work in batches.
  • Remove the meat from the pot and set aside.
  • Using the same oil, sauté the onions and garlic until caramelized and tender.
  • Add the rest of the ingredients except the carrots and the meat, bring to a boil and reduce by half. Do not over salt. Remember that as the fluids evaporate, the broth will taste saltier.
  • Add the meat and carrots, cover and bake for about 3-4 hour or until very tender. Check on the meat periodically and add extra water if necessary.
  • You can also can also cook it in the crock pot on low for 4-6 hours instead of in the oven.

Don’t forget to support this blog by making your online purchases through our affiliate programs.

Beef · Entree · Lamb

Paleo Shepherd’s Pie

Primal Shepherd's Pie
//
http://pagead2.googlesyndication.com/pagead/show_ads.js

I wasn’t sure if I should name this recipe Paleo Shepherd’s Pie  or Cottage Pie. There is little difference between these two, except in the meat that is used. Cottage pie is made with ground beef while shepherd’s pie is made with lamb. I like to use both meats in it, but you can use just beef or just lamb.

The term “cottage” was used to refer to a modest house for rural workers. At the time when this dish became popular, the British started using potatoes as an affordable food for the poor. My version of a Paleo Shepherd’s pie is meant for kings and peasants. I removed starchy potatoes and replaced them with cauliflower, making this dish lower in carbohydrates and calories.

It’s labor day weekend and we are still  jet-lagged. However,  my refrigerator is fully stocked, I am all unpacked, laundry is almost done, and I am loving being back in my kitchen.  This Paleo shepherd’s pie is only the beginning of my weekend cooking affair.  I came back with a lot of recipe ideas.  Also, I have a few recipe request from friends. Among them are dishes with figs, zucchini baked goods, and turmeric dishes. Where do I start? Next in the Edible Harmony pipeline: an apple-fig crumble. Stay tuned!

For the filling:

1 lb of ground grass-fed beef
1 lb of ground lamb or more ground beef
5 thick slices of nitrate free bacon, sliced
1 tbsp of oil of preference
4 cups of diced vegetables (carrots, celery, zucchini, mushroom)
1 diced onion
1 tsp of ground black pepper
1 tsp of dried thyme leaves
1 tbsp of smoked paprika
1 tbsp of arrowroot powder (dissolved in the broth)
3/4 cup of broth
3/4 cup of red wine or more broth
Salt to taste

For the top:

2 cauliflower heads, steamed until very soft
2 tbsp of olive oil, butter or bacon fat
Salt to taste
1 tsp of garlic powder

Preparation:

  • In a large saucepan brown the onion until tender with the oil and bacon.
  • Add the meat and vegetables. Continue to cook until the meat is done.
  • Mix in the rest of the ingredients and cook uncovered over medium-low heat. Stir occasionally for about 20 minutes or until most of the broth has evaporated.
  • Transfer meat filling to a 10 x 15 baking dish and using a large spoon flatten out to form an even layer.
  • Using a blender, food processor, or electric mixer puree all the ingredients for the top layer and spread evenly over the meat.
  • Bake at 350 degrees for 40 minutes.
  • Sprinkle with black pepper and parsley flakes. Let stand 5 minutes and serve.

 

Works great as a make-ahead recipe.
http://impression.clickinc.com/impressions/servlet/Impression?merchant=70211&&type=impression&&affId=136875&&img=cattleinpasturesmaller.gif

Paleo Shepherd’s Pie
Author: Edible Harmony
Prep time:
Cook time:
Total time:
Serves: 8
Ingredients
  • For the filling:
  • 1 lb of ground grass-fed beef
  • 1 lb of ground lamb or more ground beef
  • 5 thick slices of nitrate free bacon, sliced
  • 1 tbsp of oil of preference
  • 4 cups of diced vegetables (carrots, celery, zucchini, mushroom)
  • 1 diced onion
  • 1 tsp of ground black pepper
  • 1 tsp of dried thyme leaves
  • 1 tbsp of smoked paprika
  • 1 tbsp of arrowroot powder (dissolved in the broth)
  • 3/4 cup of broth
  • 3/4 cup of red wine or more broth
  • Salt to taste
  • For the top:
  • 2 cauliflower heads, steamed until very soft
  • 2 tbsp of olive oil, butter or bacon fat
  • Salt to taste
  • 1 tsp of garlic powder
Instructions
  1. In a large saucepan brown the onion until tender with the oil and bacon.
  2. Add the meat and vegetables. Continue to cook until the meat is done.
  3. Mix in the rest of the ingredients and cook uncovered over medium-low heat. Stir occasionally for about 20 minutes or until most of the broth has evaporated.
  4. Transfer meat filling to a 10 x 15 baking dish and using a large spoon flatten out to form an even layer.
  5. Using a blender, food processor, or electric mixer puree all the ingredients for the top layer and spread evenly over the meat.
  6. Bake at 350 degrees for 40 minutes.
  7. Sprinkle with black pepper and parsley flakes. Let stand 5 minutes and serve.

 

Beef · Entree · Turkey

All-Natural Bolognese Sauce


//
http://pagead2.googlesyndication.com/pagead/show_ads.js
I have been making  my own Bolognese sauce since I was 9 years old.  Sure, it sounds early but in the 80s in Costa Rica (where I grew up), children were viewed as young adults and expected to contribute in the house, so my chores were always laundry and cooking. I learned to hate laundry, while I developed a passion for cooking. I can’t believe that it’s 2012 and they still haven’t invented a machine that washes, dries and folds your laundry at the press of a button… And dear husbands: putting clothes in the washing machine is NOT doing the laundry.

Back to the tomato sauce… When I first started making all-natural tomato pasta sauces they were always a little bit tart, almost like a Mexican salsa. I then learned that the secret to neutralizing this flavor was adding a bit of sugar. During my recent nutritional sugar-reducing epiphany and transformation, I discovered that I can get the same effect by simply adding carrots.

Ingredients:
1-2 tbsp of olive oil
1 lb. of grass-fed ground beef or ground turkey
1 1/2 lb. of tomatoes
1 chopped onion
2 medium carrots
1 head of garlic, chopped
1 tbsp of Italian seasoning
1/2 tbsp of oregano
Salt to taste

Preparation:

  • Sauté the onion and garlic in some olive oil until tender.
  • Mix in the meat and continue to cook for 5 minutes  on medium heat, stirring constantly and breaking down the large pieces of meat.
  • Blend in the tomatoes and carrots until a sauce is formed.
  • Add all the rest of the ingredients to the pot and bring to a boil.
  • Set temperature to low and  continue to cook uncovered for 15- 20 minutes.
  • Serve over spaghetti squashor zucchini noodles.

 

OPTIONAL INGREDIENTS:
4 chopped  sugar-free, nitrate-free bacon… Because everything tastes better with bacon. Simply sauté with the onions and follow the rest of the steps

1 cup of red wine; add at the same time as the tomato sauce. Cook a little bit longer to evaporate some of the excess fluids.

Beef · Entree

Thyme Liver and Onions

Paleo Liver Recipe

The US Open of Surfing was just in town,  that means that my husband is M.I.A. for the weekend; he is a surf fanatic and has volunteered as a chiropractor for the staff and competitors for the last 12 years, it also means that I can cook all sort of things I love but he dislikes. What was on our menu? Liver and onions with rutabaga fries and spicy aioli …I didn’t think that anyone would be interested in a liver recipe, but to my surprise a  few of you requested it so I decided to post it anyway.

There is so much negative stigma around eating liver; it’s dirty, it holds a lot of toxins, it’s bitter…the truth is  that while liver’s role is to neutralize toxins, it does not store them. Toxins that cannot be eliminated are likely to be accumulated in  fatty tissues and nervous systems, but regardless of what cut of meat you are eating, if it’s coming from a CAFO (Concentrated Animal Feeding Operation), raised in filthy conditions and pumped with antibiotics and hormones, it is going to have toxins.  Besides that, liver is considered by some nature’s most potent superfood. Here is a chart I borrowed from Chris Kresser:

APPLE (100 g) CARROTS (100 g) RED MEAT (100 g) BEEF LIVER (100 g)
Calcium 3.0 mg 3.3 mg 11.0 mg 11.0 mg
Phosphorus 6.0 mg 31.0 mg 140.0 mg 476.0 mg
Magnesium 4.8 mg 6.2 mg 15.0 mg 18.0 mg
Potassium 139.0 mg 222.0 mg 370.0 mg 380.0 mg
Iron .1 mg .6 mg 3.3 mg 8.8 mg
Zinc .05 mg .3 mg 4.4 mg 4.0 mg
Copper .04 mg .08 mg .18 mg 12.0 mg
Vitamin A None None 40 IU 53,400 IU
Vitamin D None None Trace 19 IU
Vitamin E .37 mg .11 mg 1.7 mg .63 mg
Vitamin C 7.0 mg 6.0 mg None 27.0 mg
Thiamin .03 mg .05 mg .05 mg .26 mg
Riboflavin .02 mg .05 mg .20 mg 4.19 mg
Niacin .10 mg .60 mg 4.0 mg 16.5 mg
Pantothenic Acid .11 mg .19 mg .42 mg 8.8 mg
Vitamin B6 .03 mg .10 mg .07 mg .73 mg
Folic Acid 8.0 mcg 24.0 mcg 4.0 mcg 145.0 mcg
Biotin None .42 mcg 2.08 mcg 96.0 mcg
Vitamin B12 None None 1.84 mcg 111.3 mcg

 

I survived a week filled with an inland invasion of noise, chaos, littering multitudes of drunks, teenage girls with “Free Kisses” signs written with markers all over their bodies, $40 parking spots and over 30 cars vandalized just on our block…until next year!

Ingredients:

1 lb. of grass-fed liver fillets
1/2 red onion
3 tbsp of oil or butter
1 tbsp of fresh thyme leaves
1/2 cup of arrowroot powder
Salt and pepper to taste

Preparation:

  • Coat the liver with the arrowroot powder.
  • Heat the oil in a large skillet,  sauté the onions and the liver on high heat.
  • Cook one side of the liver until golden brown, then turn and continue to cook until medium well.

 

Tips:

For a milder tasting liver, soak in milk for 2-3 hours before cooking.

Do not overload the skillet, if necessary cook it in batches; or cook the onions first, remove and then cook the meat

Do do not over-cook the liver or it will get bitter and rubbery

Beef · Entree

Rib Eye Roast (Prime Rib)

Prime Rib

//
http://pagead2.googlesyndication.com/pagead/show_ads.js

I’m unleashing the cavewoman in me… for my fellow omnivores and meat-lovers, this easy Prime Rib recipe is for you!
Rib eye steaks and rib eye roasts are my favorite cuts of meat; because of their excellent marbling, they are extra flavorful and moist. When choosing a rib eye roast, look for one that is bright in color, without any brown or dried out spots and look for white colored fat, not yellow. Make sure there is a good layer of fat around it. A “prime” grade rib eye roast will be the most tender, moist, and flavorful; but it can also be very pricey. If you are buying a “choice” cut, look for the one with the most marbling (layers and threads of intramuscular fat).
A bone in roast will also be more flavorful but a little harder to cut, if you are buying a bone-in cut have your butcher partially separate the bones from the meat. When cooking if place the bone-side down.

Rib eye tends to be one of the most expensive cuts of beef, so try not to over cook it, it is important to use a meat thermometer, if you don’t have one make sure you buy, beg, or borrow one before attempting to make this. You are better off keeping it on the rare side and then cook it a little bit longer if needed, than turning it into a thick and dry carne asada.

Remember that the roast continues to cook even after you take it out of the oven.

Ingredients:

 

4 lb of grass-fed boneless rib eye roast or 5-6 lb. bone-in
1/4 cup of mayonnaise (see recipe here)
1/2 onion, cut in 4.
1/4 cup of fresh oregano leaves
8 garlic cloves
2 tbsp of almond flour
2 tbsp of arrowroot powder
Salt
1/2 tbsp of pepper
Salt to taste

Preparation:

  • Invite Denise for dinner
  •  In a food processor blend all the ingredients except the meat, until a corse paste is formed.
  • Rub all sides of the roast with a thick layer of this paste
  • Bring the meat to room temperature
  • Preheat oven to 500 degrees and bake uncovered for 15 minutes.
  • Reduce heat to 275 and bake for about 1 to 1.5 hrs or until desired doneness.
Let sit for 10 -15 minutes before carving to prevent it from drying out

 

For rare, remove roast from oven at 115-120.
For medium rare remove at 120-130.
For medium remove at 130-140.
For medium well remove at 140-150.
For well done… save your money and buy carne asada 🙂
Beef · Entree

Balsamic Eye of Round Roast

With all due respect to my vegetarian and vegan friends, an admission: I love fatty meats! The more marbled the better, but not all my recipes can call for rib eye roast, so I created this one for those who like leaner cuts. This one is also among the most affordable cuts, because its lack of marbling can make it really tough when using conventional dry-heat cooking methods…nothing a slow cooker can’t fix.

If you prefer using a different kind of roasting meat, go for it!

Ingredients:

3 lb eye of round roast
2 medium onions, sliced
1 cup of beef broth
3-4 tbsp of arrowroot powder
1/3 cup of balsamic vinegar
2 garlic cloves, sliced
1 Roma tomato, sliced
1 medium carrot, finely shredded
1 tbsp of thyme
Salt and pepper to taste

Preparation:

  • Dissolve the arrowroot powder in the broth.
  • Put the sliced onions and carrots at the bottom of the slow cooker.
  • Add the rest of ingredients, rub the meat with salt and pepper, placed on top and cook on low heat for 8 hours.
  • If the roast is too dry, slice, cover with the onions and sauce and cook for an additional hour.
Appetizer · Beef · Entree · Pork

Crock Pot Barbecue Ribs

In observance of 4th of July, I am posting this for those who don’t have a lot of time or don’t have outdoor space for a barbecue.

Ingredients:

Baby back ribs, as many as you can fit in the slow cooker
1/2 to 1 onion
Homemade barbecue sauce( see recipe here)
A pinch of salt and pepper
Garlic powder

Preparation:

  • Slice the onion and set it at the bottom of the slow cooker pot.
  • Sprinkle ribs with just a pinch of salt and pepper and a little bit of garlic powder.
  • Generously rub meat with barbecue sauce and set on top of the onions.
  • Cook on high for 4-6 hours, until ribs are tender.
  • Preheat oven broiler.
  • Transfer ribs to a cookie sheet
  • Broil until brown or slightly charred.
  • Top with more  warm barbecue sauce and serve.

 

 

Beef · Entree

Slow Cooked Ropa Vieja


//
http://pagead2.googlesyndication.com/pagead/show_ads.js

Traditionally a Spanish dish and then later adopted by the Cubans and Puerto Ricans with their own variations, this recipe is more like the Cuban style. Ropa Vieja literally means “old clothes”. There are several theories as why it was named that way, one of  it states it  is because in Spain it is typically made with left over stewed meat from the day before.

Ingredients:

3 lbs of beef brisket or skirt
8 oz of tomato paste
8 oz of dry wine (red or white)
1 large onion, sliced
1 red bell pepper, cut into strips
1 green bell pepper, cut into strips
2 bay leaves
6 sliced garlic cloves
1 tbsp of dry oregano
1 tbsp of cumin powder
Salt and pepper to taste

Preparation:

  • Put everything in the slow cooker.
  • Cook on high for 8-10 hours or until it shreds easily
  • Shred the meat; the easiest way to do so, is to separate the meat strands with a fork with a “brushing” movement.
  • Mix the meat with the sauce and serve.

 

If needed you may add a little bit of broth to make it more moist

Beef · Entree · Side Dish

Chayote Squash “Picadillo”

Most of you have seen chayotes at your local supermarket, but didn’t know what to do with them…don’t be afraid to try this lesser-known variety of squash, you might discover a new favorite!

They have a very mild flavor, similar to the taste of a potato, with far fewer calories and carbohydrates. One cup of chayote has only 25 calories and it is  good source of Niacin, Vitamin B6, Pantothenic Acid, Magnesium and  Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K,  Folate, Zinc, Copper and Manganese.

Here are a few reasons to incorporate chayotes to your diet

 

Ingredients:

2 tbsp of cooking fat
3 diced chayote squash
1 lb of grass-fed ground beef
1/2 onion, chopped
1/2 bell pepper, sliced
1 tbsp of pressed garlic
1/2 tsp of celery seeds
2 tsp of cumin
2 tsp of oregano
1/4 cup of chopped cilantro
Salt to taste

Preparation:

  • In a large saucepan saute the onions with the oil until tender.
  • Mix in the meat, bell pepper, garlic and spices; cook on medium heat until the meat is fully cooked.
  • Add  the chayote, cover and cook until tender
  • Add cilantro, stir and remove from heat

Let sit for 5 minutes and serve