Recipes

Most of my recipes are just in my regular blog posts these days, but there are a few below  as well. Check through the regular posts for more finely-tuned primal recipes.  One of these days, I'll catalog all the recipes in the regular posts as well.
 I won't promise that all of these recipes will be 100% primal but they will be gluten-free and they will also be delicious or I wouldn't have put them here. They may contain a small amount of sweetener and/or dairy from time to time.  Feel free to make substitutions as needed.  Enjoy!


Egg Casserole (4/14/11)
There are lots of ways you can put this together.  I'll list what I put in this casserole, but feel free to swap out whatever you like.  It is a very forgiving recipe.

  • 8 eggs beaten with 1 cup raw goat milk (you can use heavy cream, milk, etc)
  • 1 cup salsa
  • 1/2 lb chopped dried beef (you could sub sausage or bacon)
  • 1 bag frozen broccoli (or fresh)
  • 1 green pepper, chopped
  • 1 log goat cheese, crumbled
  • 4 ounces of cheddar or other hard cheese, crumbled
  • 1-2 cups baby greens (you could use spinach or other greens)
  • salt and pepper to taste
Preheat oven to 400 degrees.  Slather a casserole dish with lard or butter or coconut oil.  Add some butter to a separate frying pan, frizzle the dried chopped beef and green pepper, add the salsa and broccoli (cook until it is thawed, but not cooked).  Beat the eggs and milk in a bowl, add salt and pepper.  Put the salsa/beef/broccoli mix in the casserole.  Pour the eggs over.  Top with greens.  Top with cheddar and goat cheese.  Put in the oven until edges brown slightly and it is hot and bubbly.  Enjoy!


Shepherd's Pie (1/27/11)

  • 3 medium potatoes, peeled and cut into chunks. (You can sub cauliflower easily).
  • 1 large  carrot, peeled and cut into small cubes
  • 1/2 large onion, cubed
  • 3 celery stalks, cubed
  • 1 clove garlic, smashed
  • 1/4 cup sweet corn kernels (substitute other veg. if desired)
  • lard, butter, or olive oil
  • 1 1/2 lbs grass-fed ground beef
  • heavy cream
  • muenster, preferably raw milk variety
  • parsley, chopped fine
  • salt, pepper to taste

Boil the potatoes in water until soft.  While potatoes are boiling, add lard to a large oven-safe saute pan, and saute carrots, onion, and celery over med-low heat.  Add garlic.  Season with salt and pepper.  When the vegetables are slightly soft, remove them from the pan to a bowl and mix in the corn.  
Add  a little more lard to the pan if necessary and add the beef, breaking it up.  Saute beef until almost done.  Turn off stove burner.  
Drain the potatoes and mash with enough heavy cream to make a creamy mash.  
Assemble the pie:  Leave the beef in the pan and season.  Cover the beef with the vegetables and season.  Layer the mashed potatoes on top and season.  Cut cheese into strips and layer on top.  Sprinkle the whole thing with parsley.  Place in a 375 degree oven until the cheese is melted and the bottom of the mixture is bubbling.


Lamb Coconut Milk Curry (1/3/11)



  • about 2 tbsp coconut oil
  • sliver of ginger, sliced/minced
  • 2 garlic cloves, minced
  • 3-4 green onions, cut into small slices
  • a piece of butterflied lamb shoulder or other lamb meat, cut into 1 inch chunks (you could easily sub chicken or beef)
  • curry powder, or similar spice (turmeric, cumin, etc)
  • 1-2 shredded carrots
  • 2 small bok choy, cut into one inch pieces
  • about 8 shitake mushrooms, sliced
  • 1 can full fat coconut milk
Add coconut oil to a large heated saute pan and add ginger, garlic, and green onions.  Stir fry lightly (do not brown) and add lamb.   Stir fry until lightly browned.  Add spices, carrots, white parts of bok choy, and mushrooms.  Stir to coat with spices and oil and lightly cook until carrots are almost tender.  Add can of coconut milk and stir to mix well.  Just before serving, add green parts of bok choy leaves.  Done!
Spicy Cauliflower Soup (12/5/10)

 


Thanks to Alice Waters The Art of Simple Food for the basic recipe of this soup with a few changes by me.
  • 1/4 cup lard from pastured pork (or butter or olive oil)
  • 1 onion, diced
  • 2 carrots, peeled and diced
  • 2 stalks celery, cleaned and diced
  • 1 tsp coriander seeds, crushed (or 1/2 tsp powdered)
  • 1/2 tsp cumin powder
  • 1 tsp chile powder
  • 1/4 tsp turmeric, powdered
  • 1/4 tsp dried chile flakes
  • salt
  • fresh ground pepper
  • fresh cilantro sprigs - about 6 chopped (or a couple tsps of dried)
  • 1 large head of cauliflower, leaves removed, coarsely chopped
  • 3 cups water
  • 3 cups good chicken broth
Heat the lard in a heavy-bottomed soup pot.  Add and cook, stirring often, the onions, carrots, and celery.  Cook over medium heat until soft but not brown.  Stir in the spices.  Add the cilantro and cauliflower.  Stir to coat the cauliflower with the spices.  Add the broth and water.  Raise the heat and bring to a boil, then reduce and cook until the cauliflower is very tender.  (Here's where I differ from Waters' recipe).  Remove ladlefuls of the soup to a blender and carefully blend until creamy in batches.  (I put each completed batch in a large serving bowl).  Be careful when blending hot soups - don't fill up the blender more than halfway, and whir, stop, whir, stop.  Hot mixtures tend to want to blow off the top if you are not careful. I always cover the top with a tea towel just in case.
Anyway, once all the soup is blended, serve and enjoy.  A little dollop of sour cream on top, if you do dairy, is tasty as is some fresh ground himalayan salt.
The Absolute Best Potato Leek Soup (11/9/10)





• 8 tiny or 3-4 medium red potatoes, peeled
• 1 leek, white and light green parts, diced (rinse very well to remove grit)
• 1 tbsp butter
• 1/2 cup spinach, steamed and drained well, chopped
• 1 1/2 cups chicken broth




•  salt to taste


Boil potatoes in enough water to cover, until soft.   in the meantime, heat butter in a small frying pan.  Add the leeks and cook until slightly soft.  Add the spinach and heat through, then set aside.  When the potatoes are fork tender, place them in a blender or food processor.  Add the chicken broth, leeks, and spinach, and any butter drippings. Blend until smooth.  Add more broth if needed to make a smooth creamy consistency.  Add salt to taste (don't be afraid - the potatoes will soak up the salt).  Place back in saucepan, heat through, and serve. This makes about 2-3 servings (so you don't go overboard).


Bok Choy, Purple Cabbage, and Apple Hash (10/25/10)






• 1 tbsp butter
• 1/2 head purple cabbage, cut into 1/2 inch strips
• 1 head of bok choy, cut into 1/2 inch pieces - separate stalk pieces from leaf pieces
• 2 medium apples, cut into 1 inch chunks
• 1/2 tsp cinnamon
• 1/4 tsp fennel seeds
• salt and pepper to taste


Heat butter in a large deep pan.  Add the purple cabbage and white stalk parts of bok choy and cook until slightly soft.  Add the apple, green bok choy parts, and fennel.  Sprinkle with cinnamon.   Cover and simmer gently. Remove from heat when slightly wilted.

Not Quite But Almost Primal Corn Bread (10/25/10)


 • 1 cup masa corn flour
 • 1 cup coconut flour (I used Tropical Traditions)
 • 1 tbsp baking powder
 • 1 tsp baking soda




 • 1 egg, beaten
 • 3 tbsps heavy cream or melted butter
 • 1 tsp salt
 • 2 cups buttermilk
 • 1/4 cup chopped jalapenos (I used pickled)
 - Stevia or a small amount of sugar can be used if you like sweet corn bread

Preheat oven to 325˙.  Mix the corn flour, coconut flour, baking powder, baking soda, and salt.  Add the egg, cream (or butter) and buttermilk. Stir in until well-mixed.  Add the jalapenos.  The batter should be somewhat thick but not dry.  Add more buttermilk if necessary.  The batter should be like thick cake batter.  Grease an 8x8 pan with coconut oil or butter. Smooth the batter into the pan and bake for about 30 minutes.  Serve with butter.


Vegetable Ragu Soup with Cheese (9/29/20)






• 1 tbsp coconut oil
• 2 cloves garlic, chopped
• 1 cup celery, chopped
• 2 medium zucchini, chopped into 1 inch pieces
• 1 small eggplant, chopped into 1 inch piece
• 1 sweet potato (white or orange), cut into 1 inch pieces
• 1 jar of roasted peppers, drained and chopped
• 1 small roll of goat cheese (I used peppered)




• 5 tomatoes, chopped
• About 20 mozzarella balls, or 1 piece fresh mozzarella torn into pieces
• fresh thyme (or dried)
Heat oil in a large deep pan.  Add the garlic and celery and cook until slightly soft.  Add the zucchini, sweet potato, and peppers.  Add the pork loin (you could substitute chicken or even beef).  Cover and simmer gently.  There should be enough juices from the vegetables. When sweet potatoes are cooked through, add the goat cheese and stir it in. Add the mozzarella and when it begins to melt, stir in gently.The sauce will thicken and become creamy.  Remove from heat, sprinkle with thyme and serve in bowls.  Note:  if you don't use dairy, you can substitute a can of full fat coconut milk.

Halibut with Lemon Butter Sauce (9/14/10)





• 1 lb wild caught fresh halibut
 • 2 tbsp butter
 • salt and black pepper to taste
 • 1 lemon, juiced
 • 1 tbsp additional butter
Heat butter in a large frying pan.  Add the fish and fry gently until fish begins to flake easily with a fork.  Do not overcook or the fish will become dry.  Remove the fish from the pan and set aside.  To make the lemon butter sauce, add the lemon juice to the pan and stir to loosen the browned bits.  Simmer gently.  When liquid reduces by about half, turn off heat and stir in the additional tbsp of butter which will thicken the sauce slightly.  Pour over fish.
For the Cream of Greens soup pictured above, see Mark Sisson's Primal Blueprint Cookbook.  


Summer Bacon Caprese Salad and Fried Patty Pan Squash (8/30/10)
Fry the sliced pattypan in the bacon grease, add a little salt and pepper, and voila!  It's easy to build the salad.  Make the bacon, slice the tomatoes and mozzarella, and chop the basil.  Reduce some balsamic vinegar in a saucepan to concentrate the flavor.  Stack the bacon, mozzarella, tomato, basil.  Place some squash on the side.  Drizzle with balsamic. Done!  Enjoy!

Primal Sausage Cabbage Stirfry (8/23/10)


 • 1 lb loose sausage, preferably from pastured pigs
 • 1 tbsp coconut oil
 • 1 tsp salt and 1/2 tsp black pepper
 • 1 tbsp fresh sage, chopped, or 1 tsp dried sage
 • 1 carrot, cut into 1/2 inch pieces
 • 1 apple, cut into 1 inch pieces
 • 1-3 red peppers, hot or sweet, whichever you prefer
 • 1/2 head of green cabbage, sliced into 1/2 by 1 inch pieces
Heat coconut oil in a large frying pan.  Add the carrots and cook until almost tender.  Add the crumbled pork sausage and fry until cooked through. Add the remaining ingredients, saving the apples for last.  Fry on low to medium heat until cabbage is slightly wilted.  You can also add some dried hot peppers for extra heat.  Remove from marinade and place pork in a shallow baking pan or frying pan.  
Almond Flour Chocolate Chip Scones (8/23/10)


 • 2 1/2 cups almond flour 
 • 1/2 tsp salt
 • 1/2 tsp baking soda
 • 1/3 cup coconut oil 
 • 1/8 cup maple syrup (this can be left out if desired)
 • 2 eggs
 • 1 cup semisweet chocolate chips or dark chocolate bar cut into chunks
 • 1 tsp vanilla
Preheat oven to 350 degrees.  Lightly oil cookie sheet or pizza stone with coconut oil.  Mix flour, salt, baking soda together.  In separate bowl, mix coconut oil maple syrup if desired, vanilla, and eggs together.  Add liquid ingredients to dry ingredients.  Mix well.  Add chocolate chips.  Form about 10-12 large scones on cookie sheet or pizza stone.  Bake for about 15 minutes, watching carefully to avoid burning.  
Masitas de Puerco  - Cuban Pork(8/16/10)


 • 1 1/2 lbs boneless pork loin - cut into 2 inch cubes
 • 6 garlic cloves - crushed
 • 1 tsp salt
 • 1/2 tsp black pepper
 • 1 tsp dried oregano
 • 1/2 cup sour orange juice or orange juice and lime juice
 • 1/4 cup olive oil (you can substitute coconut - I did a combination)
 • 1 onion, chopped (add half to marinade, save half for later)
Mix cubed pork and all other ingredients together in a sealable container.  Refrigerate 3 hours to overnight.  Remove from marinade and place pork in a shallow baking pan or frying pan.  Add remaining chopped onions. You can either use the stove top to simmer off the liquid then let the pork fry in the remaining oil until crispy or you can place the ovenproof pan in a 350 degree oven for about 30 minutes where it will do the same thing.  The meat should be tender and moist and  crispy outside. Serve with fried plantains or a salad.
Hot Day Salmon Hash (7/8/10)


 • 2-3 tbsps coconut oil
 • 1 eggplant, chopped into 1/2 pieces
 • 1 can red salmon, wild caught if possible
 • 1 tsp Herbamare spice mix - you can substitute salt, pepper, oregano, parsley, whatever else you might like
 • Chopped onion might be a good option as well.
Heat oil in a frying pan over medium heat.  Chop eggplant and add to oil in pan.   Add spice.  Then mix salmon well to mash bones, etc.  Add to pan. Fry on low to medium heat until crispy brown, using spatula to turn and mix.
Sweet Potato Hash with Crystallized Ginger (5/18/10)


 • 2 extra large sweet potatoes (I used a red skin and a white sweet potato), peel and cut into 1/2 inch chunks
 • 1 onion, quartered and sliced
 • coconut or olive oil
 • 1 tsp dried rubbed sage
 • 4 - 5 small cubes of crystallized ginger, cut into pieces
 • salt and pepper to taste
 • Note:  this recipe is especially delicious fried in the drippings from fried sausage.
Heat oil in a frying pan over medium heat.  Combine all ingredients and add to pan.   Fry on low to medium heat until slightly-browned, using spatula to turn and mix.  
Maryland Crab Cakes (5/8/10)


 • 1 lb Maryland blue crab meat (jumbo lump preferred, drained well)
 • 1 tsp salt
 • 1 egg yolk
 • 1 tsp dry mustard
 • 2 tsp Old Bay seasoning
 • 1 tbsp mayonnaise
 • 1 tbsp chopped parsley
 • 1 tsp lemon juice
 •  melted butter
Combine all ingredients except the butter.  Shape into cakes.  Melt several tbsp of butter in a large frying pan.  Fry cakes on low to medium heat until well-browned on both sides.  Remove the cakes to a plate and snack on the crunchy bits left in the pan!
Dog Heaven Marrow Bone Soup (4/17/10)


 • 1 large soup bone, preferably with marrow 
 • 2 large carrots, cut into chunks
 • 1 large onion, halved
 • 3 cloves garlic, whole
 • 4 stalks celery with leaves
 • about 16 ounces chicken stock (homemade if available)
 • about 2 tsps dried herb mix - thyme, sage, caroway, whatever else you like
 • salt and pepper to taste
Place all ingredients in a large soup pot.  Add enough water to cover well.  Bring to boil, then let simmer several hours until the meat and cartilage pulls away from the bone easily.  Scoop out the marrow and stir into the broth.  When done, remove the bone, meat, and vegetables.  Remove the meat from the bone and add back to the soup pot.  Reserve the carrots and some of the onion and return to the pot.  If you want to add other vegetables, do so now and heat until done.  Add salt and pepper to taste.  Give your dog the bone and he will be in heaven.
Kale Chips (4/17/10)


 • 1 large bunch kale
 • 1-2 tsps extra virgin olive oil
 • 1-2 tsps Braggs vinegar
 • salt and pepper
Strip leaves from stems.  Discard stems.  In large bowl, lightly coat kale leaves with olive oil, vinegar, salt, and pepper (if desired).  Place leaves on dehydrator trays, start dehydrator.  Mine took about 2 hours to dry these to a crunchy consistency.  You can also use oven trays and a 200-250 degree oven.  If you use the oven, make sure the leaves do not burn.  Place on paper towels when done.  
What's in the Fridge Stir Fry (4/8/10)


2 tbsps coconut oil
 • about 1 lb of leftover steak, sliced
 • 1/2 head of savoy cabbage, sliced
 • 3 small boy choy cabbages, sliced - place bottom ends in one pile and leaves in another
 • about 1/2 cup kimchi
 • 1 can sliced water chestnuts
 • 3-4 sundried tomatoes, diced
 • salt and pepper to taste
Heat oil in large frying pan or wok.  Add  cabbage and bottom ends of bok choy.  Stir fry gently.  When slightly softened, add remaining vegetables.  Add leftover meat.  Stir and heat through.  Add salt and pepper to taste.  
Avgolemono Soup (3/30/10 post)


• 1 quart of chicken stock
 • 1 cup of cooked chicken, cubed or shredded
 • 1 cup of leftover roasted vegetables such as turnips, parsnips, celery, onions (you could use raw as well - just increase cooking time in broth)
 • salt
 • 1 fresh egg
 • 1/2 lemon, juiced
 • pepper
Heat stock in medium pot.  Add chicken and vegetables.  Heat until gently boiling.  Add salt to taste.  In separate small bowl, beat egg and lemon juice until fluffy.  Ladle in about 1 cup of the hot broth, whisking constantly to prevent curdling.  This tempers the egg, so it doesn't scramble.  Turn off the heat under the soup pot and slowly whisk the egg/lemon/broth mixture into the soup.  It should turn the broth a lovely creamy yellow and slightly thicken it.  Ladle into a bowl and sprinkle with pepper.
Baked Eggs Florentine (3/24/10 post)


 • 12 eggs
 • about 2 tsps coconut oil or butter
 • 1 bag of fresh spinach, rinsed and drained
 • 1 med. onion, diced
 • ricotta cheese
 • salt, pepper to taste
 • pinch of nutmeg
Preheat oven to 325 degrees.  In a frying pan, saute chopped onions in oil or butter until soft.  Add spinach to wilt slightly.  Season with salt, pepper, and nutmeg. Stir together to mix.  Place enough spinach and onion in each of 12 muffin cups to cover the bottom and up the sides a little.  I used a non-stick muffin pan, but you could also use liners.  Crack one egg into each muffin cup.  Place a dollop of ricotta cheese on top of each egg.  Season with salt and pepper.  Place in oven and bake until done (time depends on if you want yolk soft or cooked solid).
There's a Can of Mush Casserole (3/11/10 post)


 • 1-2 lb chipped smoked ham, cut up into small pieces (you could also use country ham or thick sliced cooked bacon)
 • ghee (about 1/2 cup)
 • 1 delicata squash, cut into slices
 • 1 orange sweet potato, cut into 1 inch pieces
 • 1 white sweet potato, cut into 1 inch pieces
 • 2-3 small fingerling potatoes, cut into 1 inch pieces (optional)
 • 1 large onion, cut into 1 inch pieces
 • cheddar cheese to spread on top if desired, about 1 cup
 • salt, pepper to taste
 • bouquet garni or other herb mix
 • 1 tsp cinnamon
 • 1 - 2 small apples, cut into chunks
In a large roasting pan, place all meat and vegetable ingredients.  Stir together to mix.  Dot top with ample amounts of ghee (or coconut oil).  Place in 350 degree oven for about 45 minutes or until vegetables are soft.  Sprinkle grated cheddar on top, place back in oven until melted.  Serve, spooning the melted ghee over the hash.  There are a lot of substitutions you could make with this recipe.  Substitute turnips, rutabagas, carrots, or parsnips for the root vegetables.  Sub any winter squash or even zucchini for the squash.  
Beet Greens with Almonds (3/8/10 post)


 • 1 large bag of beet greens
 • olive oil or coconut oil
 • about 1/2 cup almonds
 • feta cheese for garnish if desired
 • salt
In a large frying pan, heat the oil.  Empty the entire bag into the oil - be careful of splatters.  Sprinkle with almonds.  Stir and turn gently until slightly wilted.  Remove from heat.  Sprinkle with tiny bit of feta and sea salt if desired.
Beef Stew with Onions and Beer - (2/28/10 post)
 • 1 tbsp of coconut oil
 • 2 lbs of beef chuck or sirloin, cut into 1 inch chunks
 • salt and ground pepper
 • 1 large onion, halved and thinly sliced
 • 3 large carrots, cut one into 1/4-inch dice, then cut the other two into 1 inch chunks
 • 2-3 thin slices of prosciutto, diced (you can use smoked ham)
 • 1 tbsp garlic, chopped
 • 1 12 oz bottle of beer (I used RedBridge gluten-free beer)
 • 1 to 2 cups of chicken stock (can use beef stock)
 • 1 tsp dried herb mix (I used a mix from a local herb grower - thyme, rosemary, caraway seed, anise, marjoram)
 • 2 bay leaves
 • 1 tsp tamari sauce - gluten-free
 • 2-3 fingerling potatoes or turnips (you can leave these out if 100% primal)
In a large Dutch oven, heat the oil over high heat.  Season the meat with salt and pepper and sear on all sides, about 3-4 minutes.  You might have to brown in batches to prevent steaming.  Remove and put aside.
Put the onions in the meat juices in the pan and lower the heat.  You can add more oil if necessary.  Cook for 10 minutes, stirring frequently to pick up browned bits from the bottom of the pan.  Stir in the diced carrots (reserve the chunks for later), along with the prosciutto and garlic.   Cook and stir about 4-5 minutes until the onions brown slightly.  (The original recipe calls for mushrooms at this stage as well).  
Put the meat back in the pot and pour in the beer and stock to cover.  Add water if necessary.  Add the herbs, bay leaves, and tamari sauce.  Stir, bring to a boil, then reduce to simmer. Cover and cook at low heat for 1 1/2 hours or until meat is fork-tender.
Remove the beef with a slotted spoon.  Add the chunks of carrot and potato/turnip.  Boil until liquid is reduced to syrupy consistency and the vegetables are tender.  If the liquid thickens before the vegetables are cooked, add a bit of water.  Discard the bay leaves.  Taste for salt and pepper.  Return the meat to the pot and rewarm gently.  Serve.  I put a dollop of creme fraiche on my leftover batch the next day which was quite good.
Almost Primal Creamed Chipped Beef - (2/14/10 post)
 • 1 package of chipped beef (this is not really primal, but making my own salted beef is a bit beyond me at this point)
 • 4 tbsps butter (or ghee if you want total primality)
 • 3/4 tbsp. thickening agent  - usually you would use flour here - yuck.  I used some cornstarch (primal horrors) but really it was only 3/4 tablespoon.  I think you could use arrowroot, rice flour, tapioca, or some other starch successfully.  I don't think almond flour would cut it here.  And I would never use a gluten flour obviously.
 • 1 1/2 cups almond milk (unsweetened)
Put several tablespoons of butter in a saucepan.  Tear up chipped beef into the butter.  Sprinkle on about 3/4 tbsp of thickener.  Add almond milk - I added about 1 1/2 cups, but it depends on how much thickener you use.  Cook until just boiling to thicken, then turn off heat.  Add salt and pepper to taste.
Now most folks want this on toast; at least my husband does.  However, the delicious buttery creaminess is just as good on any green vegetable.  I had mine on brussel sprouts!  Delicious!!  Creamed cauliflower or mashed turnips would be good too.
Turkey and Cabbage Curry (1/19/10 post)


 • 1 - 2 tbsps bacon grease or butter
 • 1/2 head cabbage, cut into strips
 • 5-6 cherry tomatoes, cut in half
 • 1/4 cup artichoke lemon pesto (not really needed, but it gives a nice kick)
 • 1 turkey breast, cut into rough cubes
 • 1 can coconut milk (full fat - don't get that lowfat stuff)
 • singapore seasoning or curry powder to taste
This is easy.  Heat the grease or butter;  add the cabbage.  Stir in tomatoes and pesto.  Stir lightly.  Add the turkey.  Add the coconut milk.   Stir gently until milk blends in with pesto to make a sauce.  Add curry powder or Penzey's Singapore Seasoning to taste.  I used about 2 tsps.  When cabbage is somewhat soft, it's ready to eat.
Spinach and Salami Frittata (1/15/10 post)


 • bacon grease
 • 6 eggs
 • 1 bag of fresh spinach
 • peppered salami
 • cheddar, muenster, or whatever type of cheese you have
Heat grease in pan.  Turn on broiler in oven.  Beat eggs until blended.  Add cut-up salami to pan, fry lightly.  Add spinach, wilt slightly.  Add eggs.  Let eggs cook slightly about half way through.  Slice cheese and lay on top.  Place pan under broiler until eggs cook and cheese melts.
Beef Chuck with Onions and Wine Sauce


 • 1 grass-fed beef chuck - 2-4 lbs, bone-in  (I put this in the pan frozen - it turned out great!)
 • About 1 cup of marinade (wheat-free soy sauce, lime juice, garlic, hot pepper flakes, water)
 • About 1 1/2 cups red wine (I used leftover cabernet sauvignon)
 • 1 cup chicken stock
 • Water to almost cover meat
 • 2 red onions, sliced
 • 2 shallots, cut in half
 • Coconut or olive oil
 • Butter to finish sauce
Add about 2 tbsps of oil to heated large dutch oven or deep pan.  Place meat in pan.  Add marinade, wine, stock, and water.  Bring to slow boil, then reduce heat to simmer, cover, and let cook about 2 hours or so until tender (bones will fall off and meat will pull apart easily).  
Add onions and shallots. Let cook an additional 30 minutes.  When onions are tender, remove the meat to a plate.  Turn off heat.  Add about a tbsp of butter to sauce and let it slowly melt into the sauce, thickening  it slightly.  Serve meat on plate topped with onions and sauce.  Enjoy!
Mashed Butternut Squash and Turnips
 • 2-3 turnips, peeled and cubed
 • 1/2 butternut squash, peeled and cubed
Boil squash and turnips together in water until fork tender.  Drain well. Mash with fork, masher, ricer, whatever.  Add butter, ghee, or coconut oil.  Whip with fork.  Add salt to taste.
Bok Choy Stir-Fry


 • 1 head of bok choy - wash, drain, slice across the stem and leaves into 1/2 pieces
 • 1 bunch of green onions (about 6) - slice into 1/4 inch rings, including white bases
 • 2 cloves garlic - minced
 • 1-2 tbsps of gluten-free soy sauce (check labels - most soy sauces have wheat - I used LaChoy) 
 • 1 tbsp hot red pepper flakes
 • a sprinkle of sesame seeds 
 • 2 tbsps olive oil or coconut oil
Heat oil in a large saute or frying pan. Add garlic and white parts of green onions.  Be careful not to burn garlic.  Add white parts of bok choy.  Stir fry gently until slightly tender.  Add green parts of bok choy.  Add soy sauce and red pepper flakes to taste.  Just as green leaves wilt slightly, add tops of green onions and sesame seeds. Stir fry a bit more and serve.  
My husband and daughter loved this dish.    I served this with marinated broiled tuna steaks and dessert (next recipe).  I would have taken pictures but there was nothing left!
Chocolate Gateau
I borrowed this recipe.  Since I am in the States, I had to convert the measurements from the original.  I also changed the fruit, and the sauce, and the topping...but the original idea came from:  Livable Low Carb - thanks!  (Unfortunately, her blog has seemed to disappear!)
 • 1/4 cup cocoa, unsweetened powder
 • 3 eggs, separated
 • sweetener - I used 1/2 tbsp sugar - that's about 1/2 tsp per person
 • 1 tsp vanilla
 • coconut oil to grease cake pan
 • 1 mango - peeled and diced
 • 1/2 cup heavy cream, whipped until stiff 
 • 1/2 cup blackcurrant liquer (you could use anything here, or even none at all)
 • pomegranate seeds
Mix the egg yolks, powdered cocoa, sweetener, and vanilla together in a bowl. Whisk until the mix is a smooth, creamy consistency. (The original recipe called for some water - I did not need any).  Whisk the egg whites in a  clean glass bowl until they are stiff. Fold the whisked egg whites into the cocoa and egg yolk mixture.  Grease a cake tin with coconut oil. Pour in the mixture and bake at 325 degrees until it rises and is firm, about 20 minutes. Let cool. 
To serve:  Cut generous piece of cake, drizzle liquer over it. Spread with the whipped cream and top with mango and pomegranate seeds.  Oh my!
Spaghetti Sauce


I found that you really don't need noodles or spaghetti squash or whatever under the sauce. Brown some grass-fed burger, stir in some chopped up tomatoes, peppers, onions, garlic, basil or oregano leaves, maybe a can of tomato paste. Put in a bowl and enjoy! Some people don't do tomatoes - I'm not one of them. You could add some chili powder to make a great chili for tomorrow. Totally satisfying!