Tag Archives: milk

Fast Food – Chicken Fried Steak

Oh my goodness – i am such a good cook.  Start with quality ingredients and anyone is a star in the kitchen.  Start to finish – about 35 minutes.  Now, i must get outside or i’ll eat all!

Today’s lunch:

Chicken fried steak with smashed potatoes and steamed broccoli.

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Chicken fried steak (our home raised grass finished round steak beef)

Organic Einkorn ancient grain flour

Olive oil

Sea salt

Organic black pepper

Farm fresh eggs

Milk and butter from local pastured cows

Organic russets from Wal-Mart

Organic broccoli from Wal-Mart

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Cheers!

tauna

Sirloin Roast Week of Menus

On Sunday afternoon, i threw a thawed 4 ish lb sirloin roast into a small electric roaster.  I must admit, i use this little roast unrelentingly, yet only paid $5 for the thing!  It was at a church fundraising bazaar and that is the price marked on it.  I did not like the noisy little fan on the air roaster, so it was simply removed and the holecovered with tape.  Done and done.

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Once finished cooking, the result is a lovely tender sirloin roast, a bit over 2 cups of rich beef broth, and a small amount of nutrient rich clean fat – all of which will be used for cooking.

Day 1:  Sliced roast with smashed sweet potato and fresh salad.  Not much more to say, very delicious, simple, and filling.  Pictured here is one small smashed sweet potato and about 3.5 ounces of beef roast and a ubiquitous power salad.

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Day 2 – Beef & Vegetable Soup – was planning something else, but my husband came up croupy and sick with a cold, so switched gears to make a cold buster soup.  Mix the broth created when the roast was cooking with the cooking water from the sweet potato preparation for a nutritionally powerful base for adding sliced carrots, diced scrubbed potatoes with skins, finely chopped onion, minced garlic, sliced celery, then salt and pepper to taste.  The broth is strong, but i added 2-3 oz of roast chopped into small pieces to this dish.  All in all this yielded about 5 cups of deliciousness.  Bring to slight boil, then simmer 20 minutes, but longer doesn’t hurt, just mind keeping on the lid so the moisture doesn’t get away.  Feel free to add water for a thinner soup.

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One complaint i have about buying the organic celery stalks is they trim the leafy tops.  Why is that!?!  Surely they are putting them to good use.  Nevertheless, i slice off the very tip small ends, the chop of the fat end just so the stalks will separate.  Wash the lot, then bundle it back and slice off several inches of the small ends, then open up the bundle to reveal the leafy and lighter green pieces – slice them up  – all goes into the soup.  The remaining short stalks should serve well as snacks or stuffing with peanut butter for dessert.  The little bit cut off can be easily composted or as in my case i feed to my pasture chooks.

Day 3:  Crumbled roast in Scrambled eggs  (Egg Frittata)

This is my go to when i’m short on time for anything – don’t even need meat.  Saute a finely chopped small onion in the saved fat drippings from cooking the roast.  After a couple minutes, cut or chop fresh spinach into the skillet, stir those around until softened, then add as much crumbled roast as you want, then add eggs.  This is one of the recipes where you can add as much or as little as you need to make the meal.  Plus, dress it up even more with sliced fresh mushrooms, sliced black olives, shredded cheese.  Or exchange the spinach with any leftover greens you have in the frig.

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Day 4:  Cubed roast beef with smashed potatoes and white sauce, steamed broccoli

Since i used all the broth for the sick day soup, white gravy made with milk will be a great substitute.  Onions are for healing, so finely chopped and sauteed in the beef fat before adding flour and milk creates more robust and healthful gravy.

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Chipped roast, smashed potatoes, white sauce with onions dressed on side with steamed broccoli. Still working on that roast prepared Sunday afternoon.

Day 5 – Roast Beef Salad – an old fashioned favourite

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Plate 5-since I had time whilst the potatoes cooked (meal 4), went ahead and finished off the little bit of roast left. Grind the meat, hard cooked eggs, chopped pickles if you like. Stir in mayo, mustard. Serve with crackers or veggies. Alternatively, make sandwiches.

To squeeze out another power soup, use the cooking water from potatoes and steamed broccoli – chop onions, carrots, and the stems of the broccoli – add to the water and bring to a boil.  Season with salt, pepper, and even parsley, sage, rosemary, and thyme to boost flavour if you like.  Although i seldom use rosemary or thyme simply because i don’t like them!

 

So, there’s a small example of roast flexibility, whatever it’s worth!

Cheers

tauna

Mashed “Potatoes”

As I wind up the last day of my Wheat Belly 10-day detox, I’ll share another basic yet tasty recipe from Dr William Davis.

Mashed “Potatoes”     (makes 4 servings)

  1. 1 large head cauliflower
  2. 1/4 cup canned coconut milk (i use raw milk from grassfed cows)
  3. 2 tablespoons butter (from the same cows, but you could replace this with olive oil)
  4. 1/4 teaspoon sea salt
  5. Ground black pepper to taste

Place a steamer basket in a large pot with 2″ of water.  Bring to a boil, then reduce the heat to medium. Place the cauliflower in the basket, cover, and steam for 15 to 20 minutes, or until tender.

Remove from heat and drain.  In a blender, food processor, or food chopper, combine the cauliflower, milk, butter, salt, and pepper.  Blend or process until smooth

Per serving:  131 calories, 4 g protein, 11 g carbohydrates, 9 g total fat, 6 g saturated fat, 4 g fiber, 214 mg sodium.

Dr Davis provides these additional notes regarding this recipe:

Although not a grain, potatoes yield too many carbohydrates when cooked.  This is a problem in your 10-Day Detox because excessive carbohydrates turn off your capacity to lose weight by triggering blood sugar and insulin to high levels.  Rather than simply subtracting another common staple from your dinner table, here is a way to not just replace mashed potatoes, but to create something that tastes even better, but with none of the problems.  Replace butter with extra-virgin olive oil for a dairy-free version.

Here’s to feeling great!

tauna

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Wash a head of cauliflower.
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With a sharp knife, cut away the stem and leaves of the cauliflower head.
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Don’t throw away those leaves and stem!  Save them all for later chopping for soup, casserole, lumpia.  The leaves have a tangy, crisp taste.
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The recipe calls for separating into florets, but i really didn’t find that necessary.
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Place the steamer basket and cauliflower in pot for steaming.
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Cover and steam 15-20 minutes.  Oh good grief, i got myself in the lid.
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For my family, I cut the head in half because we just don’t need so much.  One half, i will save for later to serve with melted sharper cheddar over top.
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After the cauliflower has cooled slightly, I process the cauliflower in my ancient food processor and add the remaining ingredients.
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Mashed “potatoes”
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Served with fresh green salad mix and a grilled grassfed ground beef burger from our own herd. (this one is actually from that bull!)  And a small piece of Wheat Belly Herbed Focaccia bread.
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A couple days later, I was going to make soup, so i whirred up those leaves and stems.

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Apricot Ginger “Granola” by Wheat Belly

I’m no good at sticking with the Wheat Belly diet with the exception of keeping grain out of my diet, and by default, milk, simply because even grass based, organic, real milk doesn’t agree with me and i’m not going to buy almond or coconut milk.  But i do keep this ‘granola’ made up and stored in a Ziploc Bag in the freezer – just dipping out about 1/4 cup for brecky most mornings and usually eat without milk, but sometimes 1/2 sliced organic banana.  Most of my organic nuts and seeds come from Food To Live which can be ordered directly from their website or some are available through Wal-Mart online ordering.

My version of Wheat Belly‘s Apricot Ginger “Granola”

5 dried or apricots or more likely i use prunes

1/4 cup coconut oil, melted

2 teaspoons vanilla (Mexican pure)

2 cups raw sunflower seeds

2 cups raw pumpkin seeds

1 cup chopped raw pecans

1 cup chopped raw almonds (these aren’t available in the US; mine come from Italy)

2 cups unsweetened desiccated coconut

1 teaspoon ground ginger

1 teaspoon ground allspice

NO SWEETENER (it really doesn’t need it, but you can always drizzle a bit of pure local  honey on top, then eat with a spoon).

 

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Here’s the published recipe, but above in the body of this blog entry, i’ve published the way i actually make it.

Egg Nog

 

Another treat for an all liquid diet – this one hails from my good friend, Barb, who, along with her husband care for great cows which produce awesome milk from their nearly 100% grassfed diet.

1 quart milk (real, if possible)

4 egg yolks

1/3 cup sugar or 1/4 cup real honey

1/4 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp vanilla

Heat milk to 160 degrees (about steaming)over medium heat.  Add one cup hot milk to egg yolks, then blend into the remaining milk.  Remain vigilant and/or whisk often to keep it from sticking and burning to the bottom of the pot.  Add sugar (or honey) and spices, then reheat.  This is great warm or cold.

As always, use organic, fresh, local whenever possible.

Jerry really likes this and it’s packed with calories and fat, which is important for him right now.  He warms up a cup of eggnog if he has trouble falling asleep or for brekkie in the morning with his softened cereal.

Cheers

tauna

Casady Honey Farm 

Welter Seed & Honey

Frontier Organic Spices

Green Hills Harvest

 

Asparagus Soup

Nearing the end of Jerry’s two weeks of liquid diet!

Asparagus Soup

3 cups home made chicken stock

1 bunch of asparagus

1 onion

2 cups milk

Cut the tips off the asparagus (i cut them about 2 inches long) and set aside.  Combine the rest of the asparagus (i cut the stalks into 3 inch lengths so they’d fit in my 3 quart pot more easily) into the chicken stock along with the quartered onion.  Heat to just boiling, turn down heat then cover and simmer about an hour.  Add the milk, heat through, then strain soup through a cheese cloth after removing vegetables with a slotted spoon.  Add some salt if you like.  I never add pepper for this purpose of healing from hernia operation because it’s imperative that he not have any indigestion.

Use organic, local, and dairy products from grassfed cows if possible.

Jerry is a picky eater and even he liked this one!

Cheers

tauna