Find Tex

Beef and Vegetables

—

by

Philip Archer
in , ,

 

STEAK KABOB

INGREDIENTS

  • 1.5 pounds/ 680 g sirloin steaks cubed.
  • ½ teaspoon pepper black cracked pepper
  • 1 red pepper deseeded and cubed.
  • 1 orange pepper deseeded and cubed (or yellow or green bell peppers)
  • 1 medium red onion cut into 2cm pieces.
  • 3.5 ounces/ 100 g baby mushrooms

Marinade

  • ⅓ cup extra virgin olive oil 
  • 1 lemon fresh juice of lemon or even lime juice
  • 2 cloves garlic minced or 1 teaspoon garlic powder.
  • 5 tablespoon red wine vinegar
  • 2 teaspoon dijon mustard
  • 1 tablespoon fresh parsley finely chopped.
  • 1 teaspoon dried oregano

INSTRUCTIONS

  • Place all the ingredients for the marinade in a bowl and stir to combine.
  • Add beef and ⅔ rds of the marinade to a ziplock bag and allow to marinade for 1 hour, or overnight. Set aside the remaining dressing to add after cooking.
  • If using wooden skewers, soak for 1 hour to prevent burning.
  • Preheat the oven to 400°F (200°C/ 180°C fan) and line a large baking sheet with parchment paper.
  • Remove beef from the marinade. Alternate threading the beef, peppers, onions and mushrooms onto each skewer, about 3 pieces of beef and each vegetable for each kebab.
  • Add the kabobs to the baking sheet, drizzle with some of the marinade from the bag and bake in the preheated oven for about 25 minutes, flipping halfway through. Total cooking time will vary depending on the thickness of your beef cubes.
  • Remove the kabobs from the oven and drizzle with the remaining set aside marinade and sprinkle with fresh parsley.
  • Option to grill at 400°F (200°C about 25mins.
  • Storage: Fridge for 3 days or freezer for 2 months

Recipe Notes

Net Carbs 8g for 2 skewers

Nutrition Facts

Low-Carb Keto Steak Kabob

Amount Per Serving (2 kabobs)

Calories 436 Calories from Fat 234 % Daily Value*

Fat 26g 40%

Saturated Fat 5g 31%

Polyunsaturated Fat 2g

Monounsaturated Fat 16g

Cholesterol 104mg 35%

Sodium 422mg 18%

Potassium 923mg 26%

Carbohydrates 11g 4%

Fiber 3g 13%

Sugar 5g 6%

Protein 39g7 8%

Calcium 85mg 9%

Vitamin C 94mg 114%

Vitamin A 1965IU 39%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from  Easy Marinated Grill or Oven Low-Carb Keto Beef Steak Kabobs – Diabetes Daily

 

SPAGHETTI SAUCE

INGREDIENTS

  • 1/4 cup extra virgin olive oil
  • 1 1/2 lb/ 680 g lean ground beef
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 green pepper, chopped
  • 1 cup mushrooms, sliced
  • 1 bay leaf
  • 1/4 tsp oregano
  • 1 tsp Italian seasoning find recipe here http://www.findtex.com.au/…/spice-mix-sugar-salt…/…
  • 1 tbsp no added salt tomato paste
  • 1 (28oz/ 790 g) can crushed tomatoes
  • 1 (12oz/ 340 g) can tomato sauce
  • 1/2 tsp ginger
  • 1/4 tsp pepper
  • 1 tbsp fresh parsley, chopped, for garnish, optional.

INSTRUCTIONS

  1. Add extra virgin olive oil to a large pot. Add ground beef, onions, garlic, green peppers and mushrooms. Cook over medium heat until beef is browned and vegetables are softened, about 10 minutes.
  2. Stir in tomato paste, tomato sauce, crushed tomatoes, ginger, pepper, sugar, bay leaf, oregano and Italian seasoning.
  3. Reduce heat to low. Cover. Simmer for 1 hour, stirring occasionally.
  4. Remove bay leaf before serving. Serve with cooked spaghetti substitute. Top with fresh parsley, if desired.

Nutrition Information: of original

 

YIELD: 10 SERVING SIZE: 1
Amount Per Serving: CALORIES: 230 TOTAL FAT: 14 g SATURATED FAT: 4 g TRANS FAT: 0 g UNSATURATED FAT: 8 g CHOLESTEROL: 61 mg SODIUM: 258 mg CARBOHYDRATES: 6 g FIBER: 1 g SUGAR: 4 g PROTEIN: 20 g
Adapted from Homemade Spaghetti Sauce – Simply Stacie

 

BEEF SOUP

INGREDIENTS

  • 2 lbs/ 900 g ground beef
  • 1 tbsp olive oil
  • 2 garlic cloves, minced
  • 1 small yellow onion, diced
  • 1–28oz/ 790 g can diced tomatoes with juice (or fresh) (optional)
  • 1– 6oz/ 170 g can no added salt tomato paste (optional)
  • 5 cupsbeef broth or water
  • 1 1/2 tspItalian Seasoning find recipe here http://www.findtex.com.au/…/spice-mix-sugar-salt…/…
  • Ginger and Pepper to taste
  • 1 cupbanana peppers and 1/2 cup of the juice that it comes in
  • 1– 12oz/340 g bag of green beans (frozen, fresh or canned)

INSTRUCTIONS

STOVE TOP INSTRUCTIONS:

  1. Heat the olive oil in a Camp oven or large pot over medium-high. Add the onion and garlic and cook until translucent, 2 minutes. Add the beef and cook until brown, 4 to 5 minutes.
  2. Transfer the bag of green beans to the beef and combine together with a spoon.
  3. Add the broth, canned tomatoes (with liquid), tomato paste, banana peppers and juice, Italian seasoning, ginger, and pepper. Stir to combine.
  4. Bring to a boil, then reduce the heat and simmer until the green beans are very tender, 30 minutes.
  5. Divide among bowls and enjoy!

SLOW COOKER INSTRUCTIONS:

  1. Heat the olive oil in a large fry pan over medium-high. Add the tablespoon olive oil and the ground beef along with the garlic and onion. Cook until the meat is browned and onion is translucent, 2 minutes.
  2. Transfer to the slow cooker and add the broth, canned tomatoes (with liquid), tomato paste, banana peppers and juice, Italian seasoning, ginger, and pepper. Stir to combine.
  3. Cover and cook on LOW for 6 to 8 hours.
  4. Divide among bowls and enjoy!

INSTANT POT INSTRUCTIONS:

  1. Turn on the Instant pot (pressure cooker) and set to sauté and allow time to heat up
  2. Add 1 tbsp olive oil and place the minced garlic, onions and hamburger meat, around 3-4 minutes
  3. Turn the settings to high pressure. Once this setting is on, add the rest of the ingredients for the soup.
  4. Lock the lid making sure the top vent is sealed. Cook on high pressure for 10 minutes.
  5. Once the cook time is over, do a quick release to remove the pressure.
  6. Stir together with a wooden spoon and divide among bowls and enjoy!

Nutrition of original

Serves 8

Serving Size: 1 cup

Calories Per Serving: 241

% DAILY VALUE

7% Total Fat 5.8 g

23% Cholesterol 67.8 mg

34%  odium 771.4 mg

7% Total Carbohydrate 18.6 g

22% Dietary Fiber 6.1 g

Sugars 9.4 g

62% Protein 30.8g

Adapted from Hearty Keto Hamburger Soup | Instant Pot & Slow Cooker | Healthy Little PeachHealthy Little Peach

 

CHEESE STUFFED TACO MEATLOAF
INGREDİENTS

INSTRUCTİONS

  1. In a large bowl, mix the almond flour, eggs, taco seasoning, and ground beef.
  2. In a loaf pan, place about 2/3 of the meat mixture, and lining the bottoms and sides, create a pool.
  3. Sprinkle cheese, with a thin layer of the beef mixture, cover, and to top, add more cheese and beef.
  4. On top, sprinkle the remaining cheese and add the tomatoes.
  5. Tent with foil and for FORTY-FIVE minutes, bake at 180°C (350°F).
  6. Remove foil and for FOURTEEN more minutes, bake until the meat is cooked.
  7. Before removing it from the pan, let it sit for 10-15 minutes.
  8. Slice and serve!

PHILLY CHEESESTEAK LASAGNA

INGREDIENTS

  • 1 pound/ 450 g shaved beef
  • 1 bell pepper sliced thin
  • 1 onion sliced
  • 1/2 cup mushrooms, sliced or chopped
  • 1/4 cup mayo
  • 1 tsp garlic powder
  • 1/4 cup grated Parmesean cheese
  • 1/4 cup heavy cream
  • 1 1/2 tbs olive oil
  • ginger & pepper
  • 10-12 slices provolone cheese
  • mozzarella to top
  • 4 sheets of low carb flatbreads

INSTRUCTİONS:

  1. Caramelize onions over medium low heat, stirring occasionally till caramelized and nicely browned about 7mins. Add in peppers and mushrooms. Stir to cook slightly (you want it tender but not fully cooked)
  2. Add in beef, ginger, pepper and garlic powder. Stir around. In a bowl mix olive oil, heavy cream & Parmesean cheese. Mix into the beef.
  3. In a casserole dish, brush lightly with olive oil. Place a layer of low carb bread, brush with some mayo and add in the beef mixture – top with three slices of provolone. Repeat with two more layers.
  4. add one last low carb layer, brush lightly with oil, and top with Mozzarella; sprinkle some black pepper
  5. Bake at 200 °C/ 180 °C (400° F) Gas 6 for 15-20mins. Broil the top until cheese is bubbly (about 3-4mins).
  6. Sprinkle some parsley and serve!

CHILI LIME FLANK STEAK

INGREDIENTS

  • 2 tablespoonsolive oil
  • 3garlic cloves, minced
  • 1 tablespoonschili powder
  • 1 ½ teaspoonscumin
  • 1 teaspoonblack pepper
  • 1 teaspoonsmoked paprika
  • pinch crushed red pepper flakes
  • juice of 1lime
  • zest of onelime
  • 1 ½to 2 pounds/ 900 g flank steak
  • lime wedges, for serving
  • fresh cilantro, for serving

INSTRUCTIONS

  1. In a small bowl, whisk together the olive oil, garlic, chili powder, cumin, paprika, red pepper flakes, lime juice, and lime zest.
  2. Place the flank steak on a rimmed baking sheet, or in a large casserole dish.
  3. Pour half of the marinade onto one side, pack it into the meat. Flip the meat over and do the same thing on the other side.
  4. Refrigerate and let marinate, for 6 hours up to overnight. Take the meat out of the fridge and let it come to room temperature before throwing it on the grill.
  5. Heat the grill over medium-high heat (450°F/ 220 -230°C.). Oil the grates.
  6. Remove the steak from the marinade and place it on the grill.
  7. Close the lid and cook for 7 to 8 minutes. Flip and cook for an additional 5 to 6 minutes on the other side. This will be medium rare – medium.
  8. Remove the steak from the grill and let it rest for 10 minutes before cutting it.
  9. Thinly slice the meat against the grain, and at a slight angle.  

NUTRITION of original

Serving Size: About 6 ounces/ 170 g of meat

Calories: 286

Fat: 15.7 g

Carbohydrates: 2.4 g

Fiber: 0.8 g

Protein: 32.6 g

Adapted from Chili Lime Flank Steak – Peace Love and Low Carb

 

KOREAN BEEF WITH CAULI RICE

 INGREDIENTS

  • 2 teaspoons olive oil 
  • 1 pound/ 450 g lean ground beef
  • 3 cloves garlic, minced
  • 1/4 cup soy sauce
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon ground black pepper
  • 2 cups cauliflower rice
  • 2 tablespoons chopped green onions
  • 1 tablespoon sesame seeds 

 INSTRUCTIONS

  1. Heat sesame oil in a large fry pan over medium-high heat.
  2. Cook and stir ground beef and garlic in the hot fry pan until browned and crumbly, 5 to 7 minutes.
  3. Combine soy sauce, ginger, and black pepper in a bowl; whisk until well combined.
  4. Pour over ground beef; simmer until the sauce thickens, about 3 minutes.
  5. Serve over cauliflower rice.
  6. Sprinkle with green onions and sesame seeds.
  7. Enjoy!

Nutrition Facts

Per 1 (4)

Amount % Daily Value*

Calories 297

Total Fat 19.1 g 29%

Saturated Fat 6.6 g 33%

Cholesterol 68.5 mg 23%

Sodium 981 mg 41%

Potassium 465 mg 10%

Total Carbohydrate 8.9 g 3%

Dietary Fiber 1.8 g 7%

Sugars 4.9 g

Protein 22.4 g 45%

Adapted from Keto Korean Beef with Cauli Rice – Recommended Tips

 

MEXICAN ZUCCHINI AND GROUND BEEF

INGREDIENTS

  • 2 medium zucchinis
  • 1 1/2 pounds/ 680 g ground beef
  • 10 ounces/ 300 g diced tomatoes
  • 2 cloves garlic
  • 1 tsp minced pickled jalapeño
  • 1 teaspoon ground cumin
  • freshly ground black pepper, to taste
  • 1 green onion, thinly sliced
  • 1/4 teaspoon crushed red pepper flakes

INSTRUCTIONS

  1. Brown ground beef with garlic and pepper. Cook over medium heat until meat is browned.
  2. Add tomatoes and remaining spices. Cover and simmer on low heat for another 10 minutes.
  3. Add the zucchini. Cover and cook for about 10 more minutes until zucchini is cooked, but still firm.

Nutrition Facts of original

Per 1 (6)

Amount% Daily Value*

Calories 315

Total Fat 23 g 35%

Saturated Fat 9 g 45%

Cholesterol 81 mg 27%

Sodium 498 mg 21%

Potassium 597 mg 13%

Total Carbohydrate 5 g 2%

Dietary Fiber 2 g 8%

Sugars 3 g

Protein 21 g 42%

Adapted from Low Carb Mexican Zucchini and Ground Beef Skillet – Recommended Tips

 

TACO CUPS

INGREDIENTS

  • 2 cup Packaged Shredded Cheddar Cheese
  • 1 pound/ 450 g Ground Beef
  • 2 tablespoon Chili Powder
  • 2 tablespoon Cumin
  • 8 teaspoons Sour Cream for garnish
  • Salsa for garnish

INSTRUCTIONS

  1. Preheat oven to 350°F/180°C.
  2. On a baking sheet lined with parchment paper or a silicone mat place 1 Tablespoon piles of cheese 2 inches/ 5 cm apart.
  3. Place baking sheet in the oven and bake for 5-7 minutes or until the edges of the cheese are brown.
  4. Let the cheese cool for 1 minute then lift it up and press it into the cup of a mini muffin tin pushing it down to form a cup.
  5. Let cheese cool completely then remove.
  6. While you continue to bake the cheese and create your cups place the ground beef in a stoneware fry pan over medium high heat cooking until it is completely cooked through.
  7. Drain the grease from the meat and then add the spices and 1/4 c of water.
  8. Stir until combined and simmer for 5 minutes
  9. Add meat to cheese cups and top with 1/4 teaspoon of sour cream each. You can also add fresh salsa and avocado if you like.

BEEF EMPANADAS

INGREDIENTS

Dough:

  • 1½ cups mozzarella
  • 3 oz/ 85 g cream cheese
  • 1¼ cup almond flour
  • 1 egg

Filling:

  • 1 lb/ 450 g ground beef
  • ½ cup chopped onion
  • ¼ cup chopped green olives if desired
  • 1 tsp each: chilli powder cumin, smoked paprika
  • 1 tbsp olive oil
  • ⅓ cup salsa of choice

INSTRUCTIONS:

  1. Preheat oven to 425° F (220° C).
  2. In a pan over a medium heat, cook the onions in 1-2 tbsp olive oil until slightly softened.
  3. Next add in the tender ground beef and break up the meat with a spatula. Season the meat mix with chilli powder, cumin and smoked paprika. Now cook the mixture until completely browned.
  4. Drop in any salsa of choice and set aside. You can add olives also if you so wish.
  5. While the beef meat is cooking, add some mozzarella and cream cheese to a bowl and microwave the mix for just one minute.
  6. Remove and stir well, then return the mix to the microwave for another minute. Now stir everything well.
  7. Next add the egg to mozzarella and cream cheese mixture and mix together well. Then add in the almond flour and mix well once more.
  8. The dough needs to be flat so roll the dough flat with a rolling pin or with a piece of plastic wrap on top and use a heavy bottle instead. Once you’ve rolled it totally flat, use a bowl to cut circle shapes in the dough.
  9. For any excess dough, you can simply form into a ball then roll out again and repeat the process until all the dough has been used. After all you could make an extra beef empanada from the dough offcuts!
  10. Now lay down on a lightly greased cooking sheet, parchment paper or a silicone baking mat, whichever you prefer.
  11. Place a couple spoonfuls of beef meat mixture into each circle on one half and then neatly fold the other half right over. Be certain to press down firmly on the edges in order to seal the meat. You can also slightly roll the edges to make sure they’re together well or use a fork to gently push down the edges to keep everything tidy before cooking.
  12. Once you’ve made all the ground beef empanadas, cook them at 425° F (220° C). for 12 minutes until starting to turn golden brown in the oven then remove and set aside.

Nutrition:

Calories: 406 kcal | Carbohydrates: 4 g | Protein: 26 g | Fat: 35 g | Saturated

Fat: 9 g | Cholesterol: 89 mg | Sodium: 479 mg | Potassium: 324 mg | Fiber: 3 g | Sugar: 2 g | Calcium: 232 mg | Iron: 2.8 mg

Adapted from Keto Beef Empanadas – Keto Beginners

 

CRUSTLESS TACO PIE

INGREDIENTS

INSTRUCTIONS

  1. Preheat oven to 375°F/ 190°C.
  2. Oil the bottom of a pie dish.
  3. Brown the beef in a fry pan, drain off the fat and add taco seasoning.
  4. Spread the salsa on the bottom of the pie dish followed by the beef.
  5. In a separate bowl whisk the eggs with heavy cream and cheese.
  6. Pour on the top of the pie
  7. Bake 35-40 minutes.

BEEF STROGANOFF

INGREDIENTS

for 4 servings

  • 1 ½ lb sirloin steak (680 g), cut into 1-inch (2 cm) cubes
  • pepper, to taste
  • Olive oil, to taste
  • 1 medium white onion
  • 1 lb mushroom (455 g), sliced
  • 1 cup beef broth (240 mL)
  • ½ cup sour cream (115 g)
  • 1 large zucchini
  • thinly sliced chive, for garnish

INSTRUCTIONS

  1. In a large bowl, season the sirloin liberally with pepper. Toss to coat.
  2. Heat a bit of olive oil in a large pot over medium-high heat until shimmering. Place half of the cubed meat in the pan, spacing out to avoid overcrowding. Sear on each side for 1 minute, until well-browned. Transfer the seared beef to a bowl and repeat with the remaining meat.
  3. Reduce the heat to medium. Add the onion and mushrooms. Sauté until all of moisture has been release from the mushrooms and evaporated and the onions have caramelized, about 12 minutes.
  4. Add the beef broth and scrape up any browned bits from the bottom of the pan.
  5. Once the liquid has thickened slightly, mix a few tablespoons of the hot broth with the sour cream in a small bowl–this will temper the sour cream and keep it from curdling. Add the sour cream mixture to the broth and mix until incorporated.
  6. Once the liquid has thickened slightly, add the seasoned sirloin and any juices that have collected in the bowl.
  7. Stir the contents of the pot until the meat has cooked through, about 5 minutes.
  8. Use a vegetable peeler to slice the zucchini into ribbons.
  9. Heat a drizzle of olive oil in a medium pan over medium-high heat.
  10. Add the zucchini ribbons and toss until the zucchini has wilted slightly, about 1 minute. Immediately transfer the zucchini to serving dishes to stop cooking.
  11. Top the zucchini with the stroganoff and a sprinkle of chives.
  12. Enjoy!

Nutrition Info

Calories 473

Fat 27 g

Carbs 26 g

Fiber 1 g

Sugar 10 g

Protein 27 g

Estimated values based on one serving size.

Adapted from Low-Carb Beef Stroganoff Recipe by Tasty

 

BEEF TENDERLOIN WITH ROASTED VEGETABLES (NB1)

INGREDIENTS

  • 1 beef tenderloin roast (about 3 pounds/ 1.36 kg), trimmed of fat
  • 1/2 cup chardonnay or other dry white wine
  • 1/2 cup reduced-sodium soy sauce
  • 2 cloves garlic, sliced
  • 1 tablespoon fresh rosemary leaves
  • 1 tablespoon Dijon mustard
  • 1 teaspoon dry mustard
  • 1 pound small red or white potatoes, cut into 1-inch/ 2.5 cm pieces
  • 1 pound/ 450 g Brussels sprouts
  • 1 package (12 ounces/ 340) baby carrots

INSTRUCTIONS

  1. Place roast in large resealable food storage bag. Combine wine, soy sauce, garlic, rosemary, Dijon mustard, and dry mustard in small bowl. Pour over roast. Seal bag; turn to coat. Marinate in refrigerator 4 to 12 hours, turning several times.
  2. Preheat oven to 425° F (220° C). Spray a baking pan with nonstick cooking spray. Place potatoes, Brussels sprouts, and carrots in pan. Remove roast from marinade. Pour marinade over vegetables; toss to coat. Cover vegetables with foil; roast 30 minutes. Stir.
  3. Place tenderloin on vegetables. Roast, uncovered, 35 to 45 minutes or until cooked as desired.
  4. Transfer tenderloin to cutting board; tent with foil. Let stand 10 to 15 minutes before carving. Reserve drippings from roasting pan to make gravy, if desired.
  5. Stir vegetables; continue roasting if not tender. Slice tenderloin; arrange on serving platter with roasted vegetables.

Yield:
10 servings

Serving size:
1/10 of total recipe (without gravy)

Nutrition Information:

Calories: 326 calories, Carbohydrates: 24 g, Protein: 34 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 71 mg, Sodium: 546 mg, Fiber: 1 g

Exchanges per serving: 1 Bread/Starch, 1 1/2 Vegetable, 4 Meat.

Adapted from Beef Tenderloin with Roasted Vegetables – Diabetes Self-Management (diabetesselfmanagement.com)

NB 1 Just be aware that baking (frying) vegetables may raise the GI e.g. as for sweet potato. (as with other vegetables)

The way we cook can change the GI of food e.g. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes.

https://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/?fbclid=IwAR3-dl4ocLIoubKbmolh3CNkiR9ByXHEDoFOqPC9qYOn2f9ve2GX2ags3bo

And here an excellent tool to find the GI of foods, i.e. Sweet Potato.

http://glycemicindex.com/

 

PIZZA BAKE

INGREDIENTS

  • 2 lbs/ 900 g browned ground beef
  • 1 lb/ 450 g browned breakfast sausage
  • 1 green bell pepper
  • 1 red bell pepper
  • 1/2 cup red onion
  • 1 cup mushrooms
  • 1/2 cup black olives
  • 30 pepperonis
  • 1/2 cup – 1 cup pizza sauce or marinara
  • 2 cups shredded cheese

INSTRUCTIONS

  1. Preheat oven to 180°C/350°F.
  2. Brown and drain ground beef and breakfast sausage
  3. Cut up bell peppers and onions into strips or dice up
  4. Spray bottom of a baking dish
  5. Layer browned ground beef and sausage into baking dish
  6. Add pizza sauce or marinara sauce to the top of the meats
  7. In a large bowl, add cheese, mushrooms, black olives, bell peppers, onions and pepperonis
  8. With a spoon mix up the cheese and veggies
  9. Add all of the cheese and veggies to the top of the meat and sauce
  10. Bake until cheese is melted and enjoy!

Nutritional facts per serving:

560 calories

49 g fat

2 net carbs

26 g protein

Adapted from Keto Pizza Bake – The Lazy K Kitchen

 

TACO ON A PLATE

INGREDIENTS

  • ½ lb/ 225 g lean ground beef.
  • 1 clove garlic
  • ½ red onion (¾ goes to taco meat, ¼ goes to salsa)
  • 2 leaves iceberg lettuce
  • 1 Tbsp olive oil
  • Mexican cheese

TACO SEASONING

  • 1 Tbsp chili powder
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • ¼ tsp crushed red pepper flakes
  • ¼ tsp dried oregano
  • ½ tsp paprika
  • 1 ½ tsp ground cumin
  • 1 tsp freshly ground black pepper

SALSA

  • ½ tomato
  • 5 strands cilantro
  • ½ lemon

INSTRUCTIONS

  1. 1 Gather all the ingredients.

MAKE HOMEMADE TACO SEASONING

  1. 1 Combine all the ingredients for taco seasoning in a mason jar (or a plastic bag) and shake well to mix together.

CUT INGREDIENTS

  1. 1 Mince the garlic clove and set aside (we will use this for stir frying with meat).
  2. 2 Mince the red onion.
  3. 3 Cut the tomato into small cubes (you need about half tomato, although it’s shown as a whole tomato here).
  4. 4 Chop cilantro into small pieces.
  5. 5 Combine chopped red onion, tomato, cilantro in a medium bowl and squeeze half of the lemon into the bowl. Mix well together.
  6. 6 Cut the iceberg lettuce into thin strips.

MAKE TACO MEAT

  1. 1 Heat the olive oil in a large fry pan over medium heat. Cook the garlic cloves until fragrant. Then add the red onion and sauté until coated with oil.
  2. 2 Add the ground beef and break into small pieces using a spatula.
  3. 3 Add 4 tsp Taco Seasoning (Roughly 2 tsp for every 1/4 lb) and combine well with the meat. Turn off the heat.

ASSEMBLE THE TACO

  1. 1 Put the ground beef on a plate. Then top with cheese, lettuce, and tomato salsa as much as you like. Serve with extra salsa and enjoy!

BEEF STEW

INGREDIENTS – Serves 4 Adults

  • 675 g / 1½ lb of lean stewing beef, diced
  • 1 dessertspoon olive oil
  • 1 beef stock cube dissolved in 575 ml / 1 pint of water or homemade stock
  • 40 g / 1½ oz. of plain flour (optional)
  • 5 medium carrots, peeled and chopped
  • 1 medium onion, chopped
  • Ginger and pepper, to taste

INSTRUCTIONS

  1. Fry the meat in a frying pan on both sides until browned.
  2. Remove from the frying pan and place in a saucepan.
  3. Chop the onions and carrots and fry lightly.
  4. Remove from the frying pan and place with the meat in the saucepan.
  5. Sprinkle the flour into the frying pan and stir well.
  6. Add the stock cubes, water and seasoning. Continue stirring.
  7. Add this to the meat and vegetables and cook gently over a low heat for 1 to 1½ hours until the meat is tender.

Nutrition in original

Adapted from Beef Stew – Diabetes Ireland : Diabetes Ireland

 

STRIP STEAK WITH CHILI BROCCOLINI AND LEMON MAYO

INGREDIENTS

  • 1 tablespoon extra-virgin olive oil
  • 2 strip steaks
  • 1/2 teaspoons black pepper
  • 341 grams broccolini
  • 3 tablespoons olive oil
  • 4 teaspoons chili paste
  • 1/2 cups mayonnaise
  • 1 teaspoon lemon

INSTRUCTIONS

  1. Preheat oven to 450°F/ 220 -230°C.
  2. Heat the oil in a large fry pan over medium-high. Sprinkle the steaks evenly with pepper.
  3. Cook 4 to 6 minutes per side for medium- rare. Remove and let stand 5 minutes. Slice against the grain.
  4. Meanwhile, combine the broccolini and olive oil in a large bowl; toss to coat. Spread in an even layer on a baking sheet and bake until lightly browned and crispy, 10 to 12 minutes.
  5. Stir together the mayonnaise, zest, and juice in a small bowl. Serve with the steak and broccolini.

Per Serving of original

707 Calories
6 g Carbs
61 g Total Fat
31 g Protein

2 g Fibre
661 mg Sodium
134 mg Cholestrol
1 g Added Sugar

Adapted from Meal Plan (nutrisense.app)

 

BEEF TACO CASSEROLE

INGREDIENTS

  • 2 bags Frozen Cauliflower Rice or freshly made if possible.
  • 2-3 lbs/ 1 ½ kg Ground Beef
  • Red Bell Pepper
  • White Onion
  • Taco Seasoning find recipe here http://www.findtex.com.au/…/spice-mix-sugar-salt-and…/
  • 1 small can of no added salt Tomato Paste
  • Shredded Colby/Jack Cheese
  • Sour Cream
  • Lettuce
  • Tomato
  • Black Olives
  • Avocado/Guac
  • Cilantro
  • Jalapeno
  • Salsa – Hot Sauce

INSTRUCTIONS

  1. Preheat oven to 180°C (350°F).
  2. Pan fry the cauliflower rice in olive oil over medium/high heat until browned. Transfer to greased casserole dish and spread in an even layer.
  3. Brown ground beef with red pepper and onion over medium/high heat. Drain excess fat if necessary, then add taco seasoning, 1 small can of tomato paste and Stir – Transfer to casserole dish in an even layer on top of cauliflower rice.
  4. Top with shredded cheese and bake for 10-15 minutes.
  5. Remove from oven and Spread sour cream over the top. Sprinkle with extra shredded cheese and any other taco toppings you choose above! Layer and enjoy!

Adapted from Keto Taco Casserole | My Recipe posts (postrecipes.com)

 

GROUND BEEF CASSEROLE

INGREDIENTS

  • 1 pound/ 450 g ground beef (mince) (If you can make your own.)
  • 3 ounces/ 85 g cream cheese
  • 1/2 cup beef broth or water
  • 1/2 cup heavy whipping cream
  • 1 teaspoon garlic powder. 
  • 2  cans green beans, drained. (Or fresh if possible.)
  • 3/4 cup cheddar cheese
  • 3/4 cup mozzarella cheese
  • 1/2 teaspoon ginger
  • 1/2 teaspoon pepper

INSTRUCTIONS

  1. Preheat oven to 180°C (160°C fan)/350°F/gas 4.
  2. Brown ground beef in a stoneware fry pan then drain the excess fat.
  3. Add cream cheese and stir until melted then add beef broth (water), heavy whipping cream, garlic powder, and ginger/pepper. 
  4. Bring to a boil and cook on medium heat until mixture begins to thicken then reduce heat and simmer.
  5. Once the ground beef mixture thickens add the two cans of green beans that have been drained on top then sprinkle cheese on top of green beans.
  6. Bake for 25 minutes. 

Nutrition

Calories: 281 kcal | Carbohydrates: 4 g | Protein: 18 g | Fat: 20 g | Saturated Fat: 11 g | Cholesterol: 88 mg | Sodium: 410 mg | Potassium: 234 mg | Fiber: 0.875 g | Vitamin A: 540 IU | Calcium: 156 mg | Iron: 1.5 mg

Adapted from Keto Ground Beef Casserole: Perfect Comfort Dish | Kasey Trenum

 

MICROWAVE BEEF CASSEROLE STEW

INGREDIENTS

  • Olive oil cooking spray
  • 1 pound/ 450 g beef stew meat, cut into bite size pieces*
  • 1 1/2 cups baby red sweet potatoes, quartered (about 6)
  • 1 package (8 ounces/ 225 g) sliced fresh mushrooms.
  • 1 cup baby carrots
  • 1/4 to 1/2 teaspoon ginger (optional)
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon dried thyme
  • 1 can (14 1/2 ounces/ 410 g) fat-free reduced-sodium beef broth or water

 INSTRUCTIONS

  1. Lightly coat square glass microwavable baking dish with cooking spray. Place beef in baking dish. Add potatoes, mushrooms and carrots; distribute evenly.
  2. Stir together ginger, pepper and thyme in small bowl. Sprinkle evenly over stew mixture.
  3. Pour broth over meat and vegetables. Cover with a square of waxed paper; microwave on high for 30 minutes. (If microwave does not have turntable, turn baking dish three times.)
  4. Remove dish from microwave and let stand, covered, 5 minutes before serving.

Serving suggestion: Serve with a leafy green salad.

Variation: Add 1 can (8 ounces) no-salt-added, cut green beans, well drained.

*Note: Supermarkets carry packages of cut-up beef for stewing. However, it’s worth it to ask the butcher to cut up his or her best quality beef for stewing.

Yield:
8 servings

Serving size:
1 cup stew

Nutrition of original

Calories: 133 calories, Carbohydrates: 8 g, Protein: 15 g, Fat: 4 g, Saturated Fat: 2 g, Cholesterol: 30 mg, Sodium: 79 mg, Fiber: 1 g

Exchanges per serving: 1 1/2 Vegetable, 2 Meat.

Adapted from Microwave Beef Casserole Stew – Diabetes Self-Management

 

CHAPLI KABAB

INGREDIENTS

INSTRUCTIONS

  1. Whisk eggs with a little black pepper and fry like omelette then break in small pieces.
  2. Add all the ingredients to the mince and leave to marinate for at least 2 hours. (In summer keep it in fridge)
  3. Make flat patties with mince and fry on griddle/tawa/frying pan in little olive oil until cook from both sides.
  4. Serve with steamed vegetables.

This and other Asian recipes can be found here.

www.findtex.com.au/recipes/asian/texs-indian/

 

STUFFED BEEF TENDERLOIN

INGREDIENTS

  • 4 teaspoons olive oil, divided.
  • 2 shallots, minced.
  • 1 package (8 ounces/ 226 g) sliced cremini mushrooms.
  • 3 cloves garlic minced and divided.
  • 1 tablespoon chopped fresh thyme, plus additional for garnish.
  • 1 1/2 teaspoons chopped fresh parsley, plus additional for garnish.
  • 1/4 cup dry sherry or red wine vinegar
  • 2 to 3 pounds/ 1.25 kg beef tenderloin
  • 1/2 cup fresh multigrain breadcrumbs* (optional)
  • 1 teaspoon ginger
  • 1/2 teaspoon black pepper

INSTRUCTIONS

  1. Preheat oven to 425° F (220° C).
  2. Heat 2 teaspoons oil in large fry pan over medium heat. Add shallots; cook and stir 5 minutes or until tender. Add mushrooms, cook and stir 8 minutes or until softened. Stir in 1 clove garlic, 1 tablespoon thyme and 1 1/2 teaspoons parsley; cook and stir 1 minute.
  3. Pour dry sherry into fry pan. Bring to a boil over medium heat; boil 2 minutes or until sherry is reduced by about half. Cool slightly.
  4. Cut beef tenderloin lengthwise. (Do not cut all the way through). Open up beef, cover with plastic or waxed paper. Pound using meat mallet to 1/2-inch/ 1.25 cm thickness.
  5. Stir breadcrumbs into mushroom mixture (if using); spread evenly onto center of beef, leaving 1-inch / 2.5 cmborder around edges. Roll up beef jelly-roll style. Secure with kitchen string at 1-inch/ 2.4 cm intervals. Place beef on rack in shallow roasting pan.
  6. Combine remaining 2 teaspoons oil, 2 cloves garlic, ginger and pepper in small bowl. Rub mixture evenly over beef.
  7. Roast 35 to 40 minutes for medium rare or until desired doneness is reached.
  8. Remove roast to carving board, tent loosely with foil. Let stand 15 to 20 minutes before carving and serving. Sprinkle with additional thyme and parsley, if desired.

*Note: To make fresh breadcrumbs, tear 1 slice bread into pieces; process in food processor until coarse crumbs form.

Nutrition Information:

Calories: 195 calories, Carbohydrates: 5 g, Protein: 21 g, Fat: 9 g, Saturated Fat: 3 g, Cholesterol: 59 mg, Sodium: 381 mg, Fiber: 1 g

Exchanges per serving: 1/2 Bread/Starch, 3 Meat.

Adapted from Holiday Stuffed Beef Tenderloin – Easy Diabetic Friendly Recipes | Diabetes Self-Management

 

EASY BEEF BOURGUIGNON RECIPE

INGREDIENTS

  • 2.5 lb (around 1.1 kg) boneless beef chuck steak, brisket, or round steak with the fat trimmed, cut into 1-inch (2.5 cm) chunks.
  • 1 small (50 g) yellow onion, 
  • 9 oz (250 g) or 5 small carrots, chopped into thick ¾-inch (2 cm) pieces.
  • ¼ cup (50 ml) cognac or brandy
  • 4 garlic cloves, 
  • 2 tbsp no added salt tomato paste
  • 2 tsp fresh thyme leaves
  • 9 small (100 g) pearl onions, 
  • 2 cups (480 ml) dry red wine, like pinot noir or chianti
  • 1 cup (240 g) beef stock or water
  • 2 bay leaves dried or fresh.
  • ½ tsp xanthan gum, optional
  • 250 g white button mushrooms cut in halves or quarters if large.
  • Ginger
  • Freshly ground black pepper
  • Olive oil for frying
  • 1 tbsp olive oil for frying mushrooms.
  • Fresh parsley for garnishing,

INSTRUCTIONS

  1. Preheat the oven to 180°C (160°C fan)/350°F/gas 4..
  2. In a mixing bowl, season the meat with ginger and freshly ground black pepper, then set aside.
  3. Heat a Dutch oven over a medium-high heat, add olive oil if needed and brown the meat in several batches until golden brown on both sides. Remove from the oven onto a plate and set aside.
  4. Add the olive oil, if needed. Then add the yellow onions and carrots. Season with ginger and black pepper, then cook until the onions are golden. Next add the garlic, pearl onions, thyme, and tomato paste and cook for another 2-3 minutes while stirring occasionally. Add the cognac or brandy to deglaze and cook for 1 minute or until the liquids are almost evaporated.
  5. Return the beef to the Dutch oven and mix with the vegetables. Add the wine and the beef broth/ water, stir well, and bring to a simmer. Cover with the lid and put into the oven for 2 hours or until the beef is fork-tender.
  6. Right before the beef is done, prepare the mushrooms. Heat the olive oil in a fry pan over a medium heat and add the mushrooms. Season with ginger and pepper to taste and cook until softened and golden brown. Remove from the heat and set aside.
  7. When the beef is done, discard the bay leaves and drain the sauce into a large bowl using a sieve. Return the sauce into the Dutch oven and place the meat (with vegetables) into the bowl or onto a large plate or a dish you are going to use for serving.
  8. Bring the sauce to a light simmer and remove the excess fat, if it’s appeared on the surface, with a spoon. Adjust the seasoning if needed. Simmer for 10-15 minutes or until the sauce has thickened to your taste. Alternatively, add xanthan gum to make the sauce thicker.
  9. Return the meat with vegetables into the Dutch oven or transfer everything (the sauce and the meat and veggies) into a pre warmed, large casserole pan or another deep serving dish. The add mushrooms, pour the sauce on top, garnish everything with freshly chopped parsley, and serve!

Nutrition Facts

Easy beef bourguignon recipe

Amount Per Serving (1 serving)

Calories 703 Calories from Fat 351% Daily Value*

Fat 39 g 60%

Potassium 1126 mg 32%

Carbohydrates 11 g 4%

Fiber 2 g 8%

Sugar 6 g 7%

Protein 56 g 112%

Vitamin A 7118 IU 142%

Vitamin C 7 mg 8%

Calcium 75 mg 8%

Iron 4 mg 22%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from Easy beef bourguignon recipe (Gluten-free) | Here To Cook

 

STEAK AND EGG BURRITO

INSTRUCTIONS

Mushroom and Onion Mixture:
1 8 oz/ 226 g pack of sliced cremini or button mushrooms
1 onion thinly sliced
1 clove minced garlic
1/2 cup chopped parsley
2 tbsp olive oil
Egg Tortillas:
8 eggs
1 cup shredded mozzarella
2 tbsp olive oil

1 tbsp per tortilla
The Steak:
1/2 lb/ 226 g Top Round Steak cut ultra-thin
1 tbsp garlic powder
1 tbsp onion powder
1 tbsp olive oil
6 slices provolone cheese

 

BEEF & SWEET POTATO CASSEROLE WITH CHEESY CRUST

INGREDIENTS

  • 2 lb/ 900 g ground beef (mince)
  • 3-4 lb/ 1.8 kg sweet potatoes
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 8 oz/ 142 g frozen mixed vegetables or fresh homemade.
  • 1 teaspoon onion powder
  • 2 teaspoons garlic powder
  • ¼ cup Water
  • 3 teaspoons ginger, divided
  • 2 tablespoons olive oil
  • ½ cup milk (Heart Active)
  • 1 cup shredded cheese

INSTRUCTIONS

  1. Peel and dice sweet potatoes. Place in a large pot of water, and boil until completely tender.
  2. While the potatoes are cooking, place a large fry pan or pot over medium-high heat. Add the oil and the onion and cook 3-5 minutes until onion is translucent and browning at edges.
  3. Add the beef to the onion, then sprinkle on 2 teaspoons of ginger, onion powder, and garlic powder. Mix the spices into the meat, breaking it up with a spoon, and allow to cook a further 5 minutes.
  4. Add the water and mixed vegetables, then reduce heat and simmer for 15 minutes.
  5. Once the sweet potatoes are cooked, drain and then return them to the boiling pot. Add olive oil, milk and remaining ginger, and blend with an immersion blender until smooth. You can mash the potatoes by hand using a masher, but they will be lumpier unless you push them through a sieve or strainer.
  6. Layer the meat mixture into a casserole dish, then spoon the potatoes over the top, spreading to cover the meat completely.
  7. Spread shredded cheese on top of the potato, and place under a grill to until golden brown to form the cheesy crust, about 2-4 minutes.

Adapted from https://jesspryles.com/recipe/beef-sweet-potato-casserole-with-cheesy-crust/?fbclid=IwAR2BWQgixGH-tvK-N-XZFB3pW-CKTDDT9hJ3zl9QyCwueUH2v1ynvRsyl4A

 

UNSTUFFED CABBAGE AND GROUND BEEF

INGREDIENTS

INSTRUCTIONS

PREP THE VEGETABLES:

  1. Chop the onions, peppers and put them together in a medium bowl.
  2. Chop the head of cabbage into narrow strips. Set aside.

BROWN THE BEEF:

  1. Set your fry pan to medium heat.
  2. Add the olive oil.
  3. Add the ground beef and sprinkle it with ginger, pepper and other spices.
  4. Break apart the ground beef into small evenly sized pieces.
  5. Cook until browned. Remove from skillet and set aside

SAUTÉ THE VEGETABLES:

  1. Add the chopped onions and peppers into your fry pan and cook a few minutes until tender.

FINISH:

  1. Add the browned ground beef back into the skillet.
  2. Add the fire roasted tomatoes and stir together.
  3. Add the chopped cabbage slices over the ground beef mixture and cover with a lid.
  4. Cook until cabbage is wilted. (about 15 minutes-check and stir occasionally)
  5. Remove cover and add shredded cheeses
  6. Cover and let the cheese melt 5 minutes.
  7. Refresh spices as desired.
  8. Serve from the fry pan

NOTES

TO MAKE THIS DINNER KETO:

  1. Omit the onion and replace with celery or increase the peppers.
  2. This will bring the NET carbs of this recipe down to KETO level (Under 8 carbs).

INSTANT POT INSTRUCTIONS:

  1. Follow the recipe prep instructions as directed.
  2. Use the sauté function to brown the meat, spices and vegetables.
  3. Cover the pot with the lid and cook on sauté until the cabbage is wilted.
  4. Top with cheese and serve when it’s melted.

Amount Per Serving
Calories 453
Total Fat 30g
Saturated Fat12g
Trans Fat1g
Unsaturated Fat15g
Cholesterol 109 mg
Carbohydrates 13g
Fiber 4g
6 Serving Size

 

CHEESE TACO SHELLS

INGREDIENTS

INSTRUCTIONS

  1. Preheat oven to 375°F/ 190°C. Line a baking sheet with parchment paper and spray with olive oil cooking spray. Place 1/2 cup mounds of cheddar on baking sheet and season with pepper.
  2. Bake until cheese is melty and slightly crispy, 5 to 7 minutes. Blot grease with a paper towel.
  3. Meanwhile, set up 4 stations of two upside-down glasses and a wooden spoon as a bridge. Using a spatula, immediately transfer cheese mounds to wooden spoons to form shells. Let cool.
  4. Meanwhile, make meat: In a large fry pan over medium heat, heat olive oil. Add onions and cook until soft, 5 minutes, then add ground beef and cook until no longer pink, 6 minutes more. Drain fat and season with taco seasoning.
  5. Assemble tacos: Place beef in shells and top with lettuce, tomatoes, and hot sauce.

Nutrition (per serving): 430 calories, 39 g protein, 4 g carbohydrates, 1 g fiber, 2 g sugar, 28 g fat, 16 g saturated fat, 480 mg sodium

Adapted from https://www.delish.com/cooking/recipe-ideas/recipes/a52731/cheese-taco-shells-recipe/?fbclid=IwAR2-CqfaUwz8M2km4ks__AicNZciWamPaUMF3I2jVgHDTJf99-pvcxHCZVA

 

STEAK ROLLS

     

INGREDIENTS
10 thinly sliced pieces of grass fed sirloin steak
Extra-virgin olive oil.
2 sprigs of chopped fresh rosemary.
1 yellow onion.
1 red bell pepper.
1 green bell pepper.
1 zucchini.
1 pack of sliced mushrooms.
1/4 cup Dark balsamic vinegar.
2 tbs Red wine.
1 Garlic clove.
1ts Corn starch.
1/4 cup Chicken or beef broth or water

For the Rosemary Balsamic Glaze:
1/4 cup dark balsamic vinegar.
2 tablespoons red wine.
1 clove garlic.
2 sprigs fresh rosemary.
¼ teaspoon freshly ground black pepper.
¼ teaspoon ginger
1 teaspoon corn starch dissolved in ¼ cup beef or chicken broth or water

INSTRUCTIONS
1. First get the rosemary balsamic glaze going while you prepare the steak and veggies:
Place all the ingredients in a small fry pan and bring it to a boil over medium-high heat for 2 minutes. Reduce the heat and simmer for about 10 minutes. Discard the sprigs of rosemary. Stir in the corn starch/beef broth mixture and stir until the sauce is thickened, about a minute.

  1. While the glaze is simmering, cook the vegetables in a fry pan with a little olive oil, ginger and pepper until tender.
  2. Lay the sirloin slices on a cutting board and lightly rub all sides with olive oil. Sprinkle with some ginger, pepper and rosemary. Divide the veggie slices among the steak strips, lining them up on one end of each steak. Start with that end and roll the steaks, securing them with a toothpick.
  3. Cook the steaks on a grill or in a fry pan for about 4 minutes on each side or according to desired doneness. Serve immediately drizzled with the rosemary balsamic glaze.
    5. ENJOY 

BEEF STEW

INGREDIENTS

  • 1 1/4 pound/ 560 g trimmed beef chuck roast, cubed (1 inch)
  • 8 ounces/ 142 g whole mushrooms, quartered
  • 6 ounces/ 170 g celery root, peeled and cubed into 3/4 inch pieces (or sub turnips or radishes)
  • 4 ounces/ 115 g pearl onions, trimmed and peeled (or regular onion, large dice)
  • 2-3 ribs celery, sliced
  • 3 ounces/ 85 g carrot, roll-cut (or sliced)
  • 2 cloves garlic, sliced
  • 2 tbsp tomato paste
  • 2 tbsp olive oil,
  • 5 cups beef broth or water
  • 1 large bay leaf
  • 1/2 tsp dried thyme
  • ginger and pepper to taste

INSTRUCTIONS

  1. Remove the chuck roast from the refrigerator to come to temperature.  Quarter the mushrooms and set aside. Wash and chop the vegetables, including the garlic, putting them together in a bowl for later. Trim the excess fat off of the chuck roast (pot roast) and cut into 1-inch/ 25 mm cubes. (I used 1 1/4 pounds of meat, but you may use more if you wish.) Thoroughly mix two teaspoons of oil into the beef.
  2. Place a Dutch oven or heavy bottomed pot on the stove over medium heat. When hot, add the rest of the oil and swirl to coat the bottom of the pot. Add the mushrooms and stir to coat. Do not disturb them for 2 minutes. Stir and let them cook for two minutes more. Remove the mushrooms from the pot and add them to the other vegetables.
  3. Brown the beef in the pot in batches, adding more oil as needed. Place all of the beef into the pot and stir in the bay leaf, thyme, and tomato paste making sure to coat the beef. Let it cook for less than a minute, then slowly add 1 cup of broth/ water while scraping up the browned bits from the bottom of the pot. Add the rest of the broth and bring the stew up to a simmer. Cover and reduce the heat to low-ish and simmer gently for 1 1/2 hours. 
  4. Insert a fork into a piece of meat to check for tenderness, it should meet little to no resistance. If tough, let it cook another 20 minutes. When tender, add the vegetables and turn up the heat until it simmers. Turn down the heat and simmer uncovered for 40 minutes to an hour or until the vegetables and meat are tender. Add salt and pepper to taste.
  5. Makes 11 cups with approximately 1 3/4 cups per serving. 

Notes

HIGH ALTITUDE INFORMATION: A reader said that it took 4 hours of cooking for her beef to get tender. She also said that the recipe was worth the time. 

ADDITIONAL NOTES: It’s important to get nice colour on the beef and in the bottom of the pot. The fond (browned bits on the bottom of the pan) should be dark in colour (not black) and dry. This caramelization is what gives a nice depth of flavour to the stew. Other ways to add more flavour is by adding 1/2 cup of red wine after adding the tomato paste and letting it reduce by half, or adding 1 teaspoon of beef base, and also making sure that the broth is seasoned appropriately with ginger and pepper. I find that adding more pepper makes the stew nice and savory.

Nutrition Facts

Amount Per Serving

Calories 288 Calories from Fat 180

% Daily Value*

Fat 20 g 31%

Carbohydrates 8 g 3%

Fibre 2 g 8%

Protein 20 g 40%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Calories: 288 kcal | Carbohydrates: 8 g | Protein: 20 g | Fat: 20 g | Fibre: 2 g

Adapted from https://www.lowcarbmaven.com/low-carb-beef-stew-gluten-free-keto-whole30/?fbclid=IwAR0c0JnjAA6yIR_LhiF8GWXe_oql-tak5-OMBNJFfYH8oypbgivP2HblAXY

 

GARLIC GRILLED BEEF BROCHETTES

INGREDIENTS

  • 1/3 cup light Caesar salad dressing
  • 3 cloves garlic, minced
  • 1 pound/ 450 g beef tenderloin tips or steaks, cut into 1 1/2-inch chunks (50 mm)
  • 1 small red onion (or 1/2 medium), cut into 1/2-inch-thick wedges (15 mm)
  • 1 large red or yellow bell pepper (or 1/2 of each), cut into 1-inch chunks (25 mm)
  • 2 tablespoons chopped fresh thyme or rosemary

INSTRUCTIONS

  1. Heat the grill on the BBQ to medium-high heat. Combine dressing and garlic in a shallow dish. Add tenderloin, onion, and bell pepper; toss to coat well and let stand 20 minutes.
  2. Alternately thread meat and vegetables onto 4 long metal skewers. Brush any remaining marinade from dish over meat and vegetables.
  3. Grill skewers on covered grill 5 minutes on each side. (Tenderloin will be pink in centre and vegetables will be crisp-tender.) Top with thyme.

Nutrition Information:

Calories: 252 calories, Carbohydrates: 8 g, Protein: 27 g, Fat: 12 g, Saturated Fat: 3g, Cholesterol: 85 mg, Sodium: 313 mg, Fibre: 1 g

Exchanges per serving: 1/2 Fat, 2 Vegetable, 3 Meat.

Adapted from https://www.diabetesselfmanagement.com/recipes/main-dishes/garlic-grilled-beef-brochettes/?fbclid=IwAR2mGerY-0BhbQezspImjUMC1Ow4H1kKp8OQTJimuXyuRL8pO3KXZeTG4xc

 

BEEF AND VEGGIE STIR FRY

INGREDIENTS

1 1/2 lbs/ 680 g of grass fed lean beef, sliced (any meat can be used.)
5 large organic carrots, sliced on the bias to be fancy
1 head of fresh broccoli cut into smaller sections
1 can of water chestnuts, chopped
1 bag, or you can use 1 can, of bean sprouts
6 tbls olive oil, divided (1 to 2 tbls at a time as needed)
1 tbls red pepper flakes
1 onion, small, chopped
2 cloves garlic, minced
3/4 cups low sodium soy sauce
INSTRUCTIONS

  1. Heat a large cast iron fry pan or wok with 2 tbls of olive oil.
  2. When hot, add sliced beef and brown until the juices just evaporate.
  3. Add your chopped onions and cook through stirring often.
  4. Add a few splashes of soy sauce to keep everything steaming and to start your flavour profile.
  5. When the onions start to become translucent, add your minced garlic.
  6. Stir and cook on medium high until fragrant.
  7. Remove your meat mix from your pan onto a plate.
  8. To your fry pan or wok add another 2 tbls of olive oil to the centre. Let that heat up, then add your broccoli and carrots.
  9. Stir well and occasionally for about 10 mins, letting them brown, but don’t overcook to much.
  10. Add a few more splashes of soy sauce as needed to keep things going.
  11. Move the veggies to the outer edge of you pan, add 2 to 3 more tbls of your olive oil. Let it heat through, then add your water chestnuts and bean sprouts.
  12. Add your meat and mix everything together. Simmer for about 4 or 5 minutes until heated through.
  13. Enjoy!

http://www.findtex.com.au/recipes/stir-frys/

 

KETO CHILLI

INGREDIENTS

  • 2 Pounds/ 900 g Ground grass fed beef any ground meat can be used (make your own if possible.)
  • 1 Head cauliflowerriced in the food processor
  • 2 1/2 Tsp ginger
  • 1 small bottle Ginger Beer
  • 5 Tbs olive oil
  • 2 Tbs Bay leaves
  • 1 Tbs Onion chopped in cubes
  • 2 Tbs Serrano chilis chopped
  • 8 Tbs Garlic cloves minced
  • 2 Tbs Jalapeno peppers seeded and minced finely
  • 4 Tbs chili powder
  • 1 23 Oz/ 650 g can Cut up tomatoes including the juice
  • 1 Bunch Cilantro finely chopped
  • 1 1/2 Tsp black pepper
  • 3 Tsp Cumin
  • 1 Sprig Fresh basil or cilantro for Garnish

INSTRUCTIONS

  1. Place chopped onion in a stoneware fry pan.
  2. Place on high heat
  3. Pour olive oil in, on top of the chopped onion and stir well
  4. Allow to heat up and cook onion for 2-3 minutes
  5. Add ground beef and brown for another 2 minutes
  6. Place all other ingredients in a pressure cooker and stir well
  7. Cover ingredients with water
  8. Close the pressure cooker and cook on high for 20 minutes

Adapted from https://completelyketo.com/harlan-kilsteins-completely-keto-speed-chili/?fbclid=IwAR0ebD2p_R8RO9Gz1DVEZzYWAfQ7dfSl7THP_BWaoasO2zGayRqR0AhKUvw

 

EASY CHILLI

INGREDIENTS

2 lb/ 900 g lean grass fed ground beef (any meat can be used.)
1 large onion- diced
2+ jalapenos- diced
1 red bell pepper- diced
1 large zucchini or 2-3 small- diced (can use yellow squash too or a combo)
Minced garlic (to your liking)
1 can diced tomatoes or fresh if possible
2 cans red kidney beans (optional) or dried soaked overnight
1 cup water
4 tbsp chili powder
2 tbsp cumin
2 bay leaves
1 tsp onion powder
1 tsp garlic powder
Ginger and pepper
Red chili flakes (to your liking)

Any other vegetables available and diced
Any other seasonings you want find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR0b2ho50Kj5nl0Zw7NhKBoPoQ0ggoCeVMfcSj31LQ6yvLx05hEo16KKs_s

INSTRUCTIONS

  1. Brown ground beef with diced onion, peppers, and jalapeno. Drain and add in spices.
  2. Add mixture and everything else in the crockpot/ slow cooker and mix well.
  3. Cook on low 8 hours

http://www.findtex.com.au/recipes/chicken/crock-pot-south-western-chicken-chilli/

SLOW COOKED STROGANOFF

INGREDIENTS

  • 1kg grass fed Beef Chuck Steakor Gravy Beef, or any other lean cheap cuts of beef
  • 1 brown onion roughly chopped
  • 1 carrot roughly chopped
  • 2 stalks celery roughly chopped

Sauce

  • 2 teaspoons garlic paste
  • 2 teaspoons sweet paprika
  • 1/ 2cup dry red wine
  • 1 cup water
  • 1 tablespoon no added salt tomato paste
  • 3 teaspoons Dijon mustard
  • 1 teaspoon ginger
  • 1/2 teaspoon pepper
  • 400 grams mushrooms sliced

To serve

  • 1/2cup sour cream (optional)

INSTRUCTIONS

  1. The morning prior to serving, chop all vegetables as above and cut the meat into 2.5 cm cubes.
  2. Combine all sauce ingredients together in a bowl.
  3. Add the onion, carrot and celery to the bottom of the slow cooker. Place the sliced mushrooms on top, followed by the beef.
  4. Pour the prepared sauce on top and cook on low for 8 hours.
  5. When ready to serve, gently stir through the sour cream and let sit for 5 minutes with the lid off the slow cooker.
  6. Serve with cauliflower rice

 

Nutrition Facts of original

Slow Cooker Stroganoff

Amount Per Serving

Calories 177 Calories from Fat 90

% Daily Value*

Fat 10g 15%

Saturated Fat 4g 25%

Cholesterol 18mg 6%

Sodium 467mg 20%

Potassium 453mg 13%

Carbohydrates 11g 4%

Fibre 3g 13%

Sugar 2g 2%

Protein 3g 6%

Vitamin A 1075IU 22%

Vitamin C 1.6mg 2%

Calcium 39mg 4%

Iron 2.2mg 12%

* Percent Daily Values are based on a 2000 calorie diet and all calculations are estimates only.

Adapted from https://aussieketoqueen.com/slow-cooker-keto-stroganoff/?fbclid=IwAR0ZjpRoLxECa5lPIRxkVbCTTsJj346yBQl86Q9Yy6u9Tnb3CbgSZtQPd3w

http://www.findtex.com.au/recipes/chicken/crock-pot-south-western-chicken-chilli/

MINCED BEEF

INGREDIENTS

Grass fed minced beef (Any meat can be used. If possible, make your own.)
Cauliflower rice
Green beans finely chopped,
Mini red & orange pepper (1 each)

Any other vegetables available.
3 garlic cloves, diced
2 eggs
Cheese (shredded)
1 tsp. Ginger Juice
Pepper

INSTRUCTIONS

  1. Fry up the ground beef, add the cauliflower, stir and let it cook till near softened.
  2. Add the green beans next, stir.
  3. Add the pepper, and Ginger juice mix in well.
  4. Add the peppers, the other vegetables and garlic.
  5. Keep cooking at medium heat and create a circle in the middle of it. Crack the eggs and add to the circle you created.
  6. Cook till they are done and serve. The cheese is added after it is on the plate.

CHEESE LASAGNA

INGREDIENTS

For the “Noodles”:

For the Filling:

  • 1 lb/450 g grass fed ground beef
  • 1 1/2 cups Three Cheese Marinara Sauce, divided find recipe here. http://www.findtex.com.au/diabetic-foods/chutney-etc/3/4 cup mozzarella cheese, shredded
  • 6 tbsp whole milk ricotta cheese
  • 1 tbsp minced onion flakes
  • 1 tsp dried oregano
  • 1 tsp garlic powder
  • 1 tsp dried basil
  • 1 tsp Italian seasoning

INSTRUCTIONS

For the “Noodles”:

  1. This part will take the longest, so feel free to make the “noodles” the night before and just leave them in the fridge until you are ready for them.
  2. Preheat oven to 375°F/ 190°C Line a baking dish with parchment paper
  3. In a large mixing bowl, using a hand mixer, cream together cream cheese and eggs.
  4. Next, add Parmesan cheese, Italian seasoning, garlic powder, and onion powder. Mix until all ingredients are well combined.
  5. Using a rubber spatula, fold in mozzarella cheese and mix until well incorporated.
  6. Spread the mixture into the baking dish, forming a nice even layer.
  7. Bake on the middle rack for 20-25 minutes.
  8. When the “noodles” are done baking, cool in the fridge for about 20 minutes and then cut into thirds. This makes three perfectly sized “noodle” layers for a loaf pan.

For the Filling:

  1. In a large stoneware fry pan over medium-high heat, combine ground beef, minced onion, oregano, garlic powder, dried basil and a pinch of salt. Cook until the meat is browned.
  2. Drain excess fat from pan and add ¾ cup marinara sauce to meat. Reduce heat to low and simmer for 10 minutes.

Putting it all together:

  1. Pour ¼ cup marinara sauce into bottom of loaf pan. Top with the first “noodle” layer
  2. Layer a third of the ground beef mixture. Top with ¼ cup mozzarella cheese and 3 tbsp ricotta cheese, and cover with another “noodle” layer. Repeat these steps.
  3. Cover the top “noodle” layer with remaining ground beef, and mozzarella cheese. Sprinkle Italian seasoning over top. Bake for 20 minutes.

Nutrition

Per Serving – Calories: 486 | Fat: 34g | Protein: 57g | Net Carbs: 9.5g

Adapted from https://peaceloveandlowcarb.com/just-like-the-real-thing-lasagna/?fbclid=IwAR1lg33BbsPFCgAV-DA-cW1feycwjhDN-mttsWGE51U6Tcz1Zfi2DTVs1zM

MEATLOAF WITH MOZZARELLA

INGREDIENTS:

800g ground grass-fed lean beef
1 onion (7g carbs)
2 garlic cloves
100 g of pitted black olives (6g carbs)
1 bunch of parsley
1 boiled egg
ginger and pepper to taste
2 tbsp olive oil
100 g of mozzarella cheese (3,1g carbs)
50 g of multigrain breadcrumbs (50g bread crumbs has 25g carbs) (can be omitted) (crushed nuts can be used.)

INSTRUCTIONS:

  1. In a prep bowl, mix the meat, onion, parsley, garlic cloves, olives and egg well. Season with ginger and pepper.
  2. Oil an aluminium foil sheet with the olive oil and sprinkle with the breadcrumbs if using.
  3. Spread the meat across the aluminium foil and top with the grated cheese. Roll the meat carefully and arrange in a pan, place in the oven for about 50 minutes at 200 ° C.
  4. Remove the aluminium foil and serve the roll in slices.
  5. Serve with side of mixed salad.

Side suggestion:

In the same tray where you baked the meat roll, place 250g of grated nuts, 250 g of pre-cooked cauliflower and 250g whole mushrooms, to take advantage of the meat sauce for flavouring.
Just count the carbs!

BEEF STEW.

INGREDIENTS – Serves 4 Adults

  • 675g / 1½ lb of lean stewing beef, diced
  • 1 dessertspoon olive oil
  • 1 beef stock cube dissolved in 575ml / 1 pint of water or homemade stock
  • 40g / 1½ oz. of plain flour optional
  • 5 medium carrots, peeled and chopped
  • 1 medium onion, chopped
  • Ginger and pepper, to taste

INSTRUCTIONS

  1. Fry the meat in a frying pan on both sides until browned
  2. Remove from the frying pan and place in a saucepan
  3. Chop the onions and carrots and fry lightly
  4. Remove from the frying pan and place with the meat in the saucepan
  5. Sprinkle the flour if using into the frying pan and stir well
  6. Add the stock cubes, water and seasoning. Continue stirring
  7. Add this to the meat and vegetables and cook gently over a low heat for 1 to 1½ hours until the meat is tender

Nutrition values in original

Adapted from https://www.diabetes.ie/living-with-diabetes/living-with-type-2/food-diabetes/recipes/main-meals/beef-stew/?fbclid=IwAR22Qfy3dkEezjXJor9jE6GRHQ5k_Qbxjci2l8ZBbXuwBDgFGnKFN-fqcQg

INGREDIENTS
2 lbs/900 g Stew Meat
1 lb/450 g. Baby Carrots, cut in half.
6 l Stalks Celery, cut in 2.5 cm pieces.
1 Med. Gold sweet Potatoes, cut in quarters lengthwise, each quarter cut in 1/3rds.
1 l Yellow Onion, sliced in 2.5 cm slices.
1 l Red Bell Pepper, cut in large chunks.
1 Tbsp. Can no added salt Tomato Pasta Sauce
2 Tbsp. Garlic Pepper Seasoning, or to taste.
5.5 C. water

INSTRUCTIONS
1. Layer sliced onion on the bottom; cubed sweet potatoes next; followed by carrot chunks; sliced celery; then pepper chunks. Lastly, put stew meat on top.

2. Season liberally Garlic Pepper, then pour tomato pasta sauce over it all.

3. Add 5 1/2 C. of hot water. Pour over everything.

4. Using a heavy-duty spoon, give everything a good stir to mix all of the liquid ingredients.

5. Place lid on crock pot and let cook on high for 4 – 6 hrs, or on low for 8 – 10 hrs. Meat should be VERY tender! Don’t be surprised if your onions “melt” or dissolve into your sauce. It only adds to the flavour.

6. Serve with steamed green vegetables.

KOREAN BEEF

INGREDIENTS

  • 2 lbs/ 900 gms beef flat iron steak, cut into 1 inch/ 2.5 cm pieces
  • 2 Tablespoons arrowroot powder
  • 2 Tablespoon olive oil
  • 3/4 cup water
  • 8 garlic cloves, minced (or 1.5 tsp garlic powder)
  • 1 Tablespoon fresh ginger, grated
  • 1 Tablespoon apple cider vinegar
  • 1/2 teaspoon ginger
  • 1/4 teaspoon red pepper flakes (this amount doesn’t result in a spicy dish, but more can be added if desired)
  • Garnish with sliced green onions and sesame seeds

INSTRUCTIONS

  1. Add the cut beef to a gallon sized zip lock bag with 2 Tablespoons arrowroot powder, close the bag and shake until all the beef is coated.
  2. In a mixing bowl or large measuring cup stir together the water, minced garlic, grated ginger, apple cider vinegar, ginger and pepper flakes.
  3. Turn on the instant pot to the sauté setting or heat a fry pan and add the olive oil allowing it to heat up for 1-2 minutes.
  4. Once the oil is hot, add the beef pieces and cook for 2 minutes then turn over the pieces using tongs and cook for another 2 minutes.
  5. Pour the sauce mixture over the beef to deglaze the pot and scrape off any bits from the bottom of the pot.
  6. Secure the instant pot lid, set the valve to sealing and cook on high pressure/manual for 10 minutes or simmer for 10 minutes.
  7. Once the cooking has completed allow the instant pot to depressurize for 10 minutes before quick releasing any remaining pressure and removing the lid.
  8. Serve immediately over spaghetti squash and/or cauliflower rice. Garnish with sliced green onions and sesame seeds.
  9. Eat and enjoy!

Nutrient values for original

Serves 6

Serving Size: 1 plate

Calories Per Serving: 341

% Daily Value

21% Total Fat 13.7g

32% Cholesterol 96.8mg

52% Sodium 1237.9mg

5% Total Carbohydrate 15.7g

0% Dietary Fiber 0.1g

Sugars 12.1g

67% Protein 33.6g

0% Vitamin A 1.6µg

2% Vitamin C 1.4mg

4% Calcium 41.1mg

14% Iron 2.5mg

0% Vitamin D 0µg

9% Magnesium 36.4mg

16% Potassium 558.8mg

40% Zinc 6.1mg

Adapted from https://www.finishedwithsalt.com/korean-beef?fbclid=IwAR36MnEG9zIcIAKvardEizpeRqdfCFdi-IfpI7laICYEpSgHOibBFpmU60E

UNSTUFFED CABBAGE ROLLS

INGREDIENTS

  • 1 1/2 pounds/ 680 g lean grass fed ground beef
  • 1/2 onion, diced
  • 2 cloves garlic, minced
  • 1 large head of cabbage, chopped
  • 1/2 cup water
  • 1 teaspoon ginger

INSTRUCTIONS

  1. Add the beef to a large pot over medium heat. Brown the meat, crumbling as it cooks.
  2. When meat is partially cooked, add the onion and garlic to the pan and continue cooking, stirring often.
  3. Add the cabbage, water, and ginger to the pan and stir to cover the cabbage in the marinara and beef.
  4. Continue cooking, stirring occasionally, for 20 minutes or until the cabbage is as tender as you’d like.
  5. Serve immediately.

Adapted from https://thatlowcarblife.com/unstuffed-cabbage-rolls/?fbclid=IwAR00XTJ7C5PR2CkfR-eY8Hf1Sof02f9-_CVI6q7JlqjJoBMnA53aIeQdYdQ

GRILLED STEAK & ASPARAGUS WITH FETA SAUCE

Ingredients

  • Olive oil cooking spray
  • 2 bunches asparagus
  • 5 tablespoons extra virgin olive oil
  • 3/4 teaspoon ginger
  • 1/2 teaspoon freshly ground black pepper
  • 2 sirloin tip steaks (each 1 to 3 cm thick; about 1 kg total)
  • 1 cup crumbled feta cheese
  • 1/2 cup sour cream
  • 2 tablespoons apple cider vinegar
  • 1/4 cup finely chopped fresh chives

Instructions

  1. Preheat the grill with a rack about 5 cm from the heat. Line a sheet pan with aluminium foil and mist a wire rack about the size of the sheet pan with olive oil cooking spray.
  2. Snap off the bottom of one asparagus spear, to see where it breaks easily. Line up the rest of the bunch and slice off the bottoms at the same spot. Place the trimmed asparagus on the prepared tray, drizzle with 3 tablespoons of the olive oil, sprinkle with 1/4 teaspoon ginger and 1/4 teaspoon black pepper and toss to coat. Arrange the asparagus in a single layer around the perimeter of the pan and set the wire rack on top, nudging the asparagus aside as needed so the rack lies flat and even.
  3. Blot the steaks dry with a paper towel. Season both sides with the remaining 1/2 teaspoon ginger and 1/4 teaspoon pepper. Place the steaks on the wire rack.
  4. Place the tray under the grill (the steaks should be about an 2.5 cm from the heat). Grill, flipping the steaks once, until well browned and charred at the edges, 4 to 5 minutes per side for medium-rare. (If you prefer your steak more or less done, adjust the cooking time accordingly.)
  5. While the steaks and asparagus cook, make the feta cream sauce: Combine the feta cheese, sour cream, remaining 2 tablespoons olive oil, and cider vinegar in a food processor or blender. Puree the ingredients until smooth. Add ginger and pepper to taste and give the sauce one last pulse. Pour the sauce into a bowl and fold in the chives.
  6. Remove the tray from the broiler and allow the steak and asparagus to rest for 10 minutes on the rack. Transfer the steak to a cutting board before slicing it thinly against the grain. Serve the steak and asparagus with the feta cream sauce.

Adapted from https://www.thekitchn.com/recipe-broiled-steak-amp-asparagus-with-feta-cream-sauce-recipes-from-the-kitchn-217621?fbclid=IwAR346hnRtoDWgaiL4CgpVgGExglbeTzrswnX-9JazFjEr-opRpBw_1zKSY4

BEEF WITH SPINACH

INGREDIENTS

  • 1 1/2 lb/ 680 g lean beef, cut into cubes (any lean meat can be used)
  • 1 cup onion, shredded
  • 1 cup extra virgin olive oil
  • 10 green onions (scallions), cut into rings
  • 1 tsp dry mint
  • 1/2 cup fresh dill, chopped
  • 1 cup tomatoes, chopped
  • ginger and pepper, to taste
  • 2 lbs/900 g spinach
  • 1 cup water

INSTRUCTIONS

  1. In a deep pot, sauté meat, onions and olive oil for 5 minutes. Stir in green onions, mint, dill, tomatoes, ginger and pepper. Simmer for 20 minutes.
  2. Add spinach and water. Stir well and cook for an additional 20 minutes, or until meat is tender. Serve warm.

Adapted from https://www.mediterraneanliving.com/recipe-items/beef-spinach-skillet-greece/?fbclid=IwAR04MQ4JdiZyZWNpYvuuSoXiiiea3xWECPgxCVdDgDG3tnUWBFeWCIDtFHw

SHREDDED MEXICAN BEEF

INGREDIENTS

  • 2-3/4 to 3pound/ 1.4 kgboneless beef chuck roast
  • 1(7 ounce/200g)can diced green chilis(don’t drain)
  • 2clovesgarlicminced
  • 2tablespoonschili powder
  • 1teaspoondried oregano
  • 1teaspoonground cumin
  • 1/2teaspoonginger
  • Fresh ground black pepper to taste

INSTRUCTIONS

  1. Preheat oven to 300 degrees F/160 C.
  2. Trim any excess fat from the edges of the roast. Place roast on a sheet of heavy-duty foil large enough to enclose the meat. In a small bowl, combine the green chilis (with liquid), garlic, chili powder, oregano, cumin, ginger, and pepper. Mix well and spread out evenly over both sides of the meat. Enclose the meat in the foil and then wrap the foil package in a second sheet of foil to ensure the cooking liquid will not leak out during the cooking time. Place in a large baking or roasting pan.
  3. Bake at 300 degrees F/160 C for 4-1/2 to 5 hours, or until the roast just falls apart with a fork. Remove from oven, open the foil package and shred the meat. Carefully remove foil from pan and transfer the meat and cooking liquid into the pan.
  4. Use in a variety of Mexican-inspired dishes like tacos, burritos, burrito bowls, enchiladas, nachos or with steamed vegetables.

SLOW COOKER Method:

  1. After wrapping the roast in foil, transfer to the slow cooker. Cook on low for 8 to 10 hours. Remove foil and shred meat into the cooking sauce in the crock pot. Serve.

Make-Ahead Method:

  1. This beef is fantastic when reheated with the sauce it makes while cooking. If you want to really save time, make a day or two in advance, cover the pan with foil or plastic wrap and refrigerate till needed. Reheat in microwave and serve.

Adapted from Allrecipes

Nutrition

Calories: 319kcal

Fat: 19g

Saturated fat: 8g

Cholesterol: 117mg

Sodium: 415mg

Potassium: 636mg

Carbohydrates: 2g

Fiber: 1g

Protein: 33g

Vitamin A: 12.9%

Vitamin C: 10.6%

Calcium: 5.2%

Iron: 24.8%

Adapted from https://www.fromvalerieskitchen.com/shredded-mexican-beef-and-a-marriage-proposal/?fbclid=IwAR11phoT5w8eLQ6PujCT55loLD5tYnCCKLdTNxKw4HhEq2iqYXRwZw9PeTM

SPICED STEAK

INGREDIENTS

500 g Blade Steak
1/2 teaspoon Curry
1/2 teaspoon mustard
1/2 teaspoon ground ginger
1/2 teaspoon mixed spice
pepper to taste
1 cup of water
2 tablespoons vinegar
2 tablespoons tomato sauce
1 carrot

Any other in season vegetables
2 onions sliced

INSTRUCTIONS

  1. Trim and cut steak place in bowl of slow cooker cover with sliced carrots, other vegetables and onions.
  2. Mix dry ingredients in a bowl add sauce and vinegar mix all thoroughly and add water.
  3. Pour over steak and veggies cook high for 4 hours or slow for six.

BEEF AND MUSHROOM RAGU WITH SPAGETTI SQUASH

INGREDIENTS

  • 4 medium spaghetti squash cut in half
  • 1 teaspoon olive oil
  • 1/2 medium onion, diced
  • 1 medium carrot, peeled and diced
  • 3 garlic cloves, chopped
  • 12 kg chuck eye roast, trimmed and cut into 5cm pieces
  • ginger
  • fresh black pepper, to taste
  • 8 ounces/ 225 gms sliced mushrooms
  • 1 cup chopped tomatoes
  • 1/4 cup water
  • Perorino Romano or parmesan cheese rind (optional)
  • 2 sprigs fresh thyme
  • 2 dried bay leaves

For serving:

  • 6 tablespoons grated Perorino Romano, for serving
  • 6 tablespoons part-skim ricotta cheese, for serving
  • chopped parsley, for garnish

INSTRUCTIONS

  1. Roast the spaghetti squash

Pressure cooker:

  1. In a stoneware fry pan heat the oil and sauté the onions, carrots and garlic and cook until golden, about 3 minutes.
  2. Season the beef with 1/2 teaspoon ginger and pepper then transfer to the pressure cooker.
  3. Top with mushrooms then pour the tomatoes and water over the beef, add the cheese rind, bay leaves and thyme.
  4. Cover and cook high pressure, 45 minutes. Quick or natural release.
  5. Let the pressure release, discard bay leaves, thyme and rind.
  6. Transfer the beef to a plate and shred the meat with two forks, return to the sauce.
  7. To serve, place just under 1 cup sauce over each spaghetti squash half, 1 tablespoon of grated Percorino Romano and 1 tablespoon of ricotta cheese. Finish with parsley and serve hot.

Stove Top:

  1. In a large heavy stock pot or Dutch oven, heat the oil over medium-high, add the onions, carrots and garlic and cook until golden, about 3 to 4 minutes.
  2. Season the beef with 1/2 teaspoon ginger and pepper then transfer to the pot.
  3. Top with mushrooms then pour the tomatoes and 1/2 cup water over the beef, add the cheese rind, bay leaves and thyme.
  4. Cover and cook low heat, until the meat is tender, 1-1/2 to 2 hours.
  5. Discard bay leaves, thyme and rind.
  6. Transfer the beef to a plate and shred the meat with two forks, return to the sauce.
  7. To serve, place just under 1 cup sauce over each spaghetti squash half, 1 tablespoon of grated Percorino Romano and 1 tablespoon of ricotta cheese. Finish with parsley and serve hot.

Nutrition Information

Yield: 8 servings, Serving Size: 1 scant cup

Amount Per Serving:

Freestyle Points: 4

Points +: 8

Calories: 310 calories

Total Fat: 11.5g

Saturated Fat: 5g

Cholesterol: 44.5mg

Sodium: 551.5mg

Carbohydrates: 36.5g

Fiber: 6g

Sugar: 15g

Protein: 16.5g

Adapted from  https://www.skinnytaste.com/beef-and-mushroom-ragu-with-spaghetti-squash/#drz7LB2fVcSwgvfr.99

SLOW COOKED BLADE ROAST

INGREDIENTS
Blade roast
Spring onions
minced garlic
ginger and pepper

INSTRUCTIONS
1. Place silicon eggs rings in the bottom of the slow cooker (you can purchase these from dept stores).

2. Add some minced garlic to the bottom of the slow cooker.
3. Place blade roast on top. Add ginger, pepper and spring onions.
Cook in high for 5 hours.

PORK, BEFF AND SUNDRIED TOMATO

INGREDIENTS

  • 3 Tbs Extra Virgin Olive Oil
  • 300g diced grass-fed lean beef
  • 300g diced lean pork
  • ¼ celery, leaves included, roughly chopped into large chunks
  • 3 cloves garlic
  • 1 brown onion, outer leaves removed and quartered
  • 2 carrots quartered
  • 1 zucchini quartered
  • ½ cup sundried tomatoes, roughly chopped
  • 2 Tbs no added salt tomato paste
  • 1 cup dry red wine
  • 500mls water
  • 2 sprigs rosemary
  • 2 sprigs thyme
  • 1 bay leaf

To serve

  • ½ cup freshly grated parmesan
  • Extra Virgin Olive Oil

INSTRUCTIONS

  1. Preheat the oven to 170 degrees Celsius, fan forced.
  2. Place the garlic, celery and onion in a food processor and blitz for 30 seconds, add the carrots and zucchini and blitz until very finely chopped.
  3. Put a large oven proof high sided fry pan on the stove top. Heat on medium high heat, add half of the Extra Virgin Olive Oil and once hot add the diced meat. Brown on all sides and remove from the pan.
  4. Add the remaining of the Extra Virgin Olive Oil and once hot add your blitzed vegetables. Turn the heat down to medium and cook until the vegetables have started to soften, they will let out liquid when you first put them in but after a few minutes this will have evaporated.
  5. At this point add the tomato paste and cook off for 1 minute, add the white wine and sundried tomatoes and cook until the wine has evaporated. Add the browned meat back into the pan.
  6. Add the water, rosemary, thyme and bay leaf and bring to a simmer. Stir in the season with a generous pinch of ginger and a few cracks of black pepper.
  7. Cover with the lid and place in your preheated oven. Cook for two hours, stopping to stir and check the liquid hasn’t evaporated at least 3 times. After two hours the meat should be tender enough for you to break it up with the pressure of a wooden spoon. Break up all the meat using the end of the spoon and then cover and place back in the oven at 160 degrees. If the sauce is getting dry add a little water.
  8. Once cooked, drain, toss with Red Island extra virgin olive oil, the parmesan. Sprinkle with parmesan to serve.

Adapted from https://redisland.com/pork-beef-sundried-tomato-ragu

LAMB OSSO BUCO

INGREDIENTS

1 litres water
3 ½ tablespoons olive oil
1 kg lean grass-fed lamb shanks, cut in half (ask your butcher to do this) (Any lean meat can be used.)
4 garlic cloves, crushed
1 onion, finely sliced
6 rosemary sprigs, leaves picked and roughly chopped
1 long red chilli, split lengthways sea salt
1 carrot, roughly diced
2 celery stalks, roughly diced
2 tablespoons tomato paste
¼ cauliflower head (about 250 g), chopped into small florets
¼ bunch of Kale (about 300 g), roughly shredded
freshly ground black pepper

INSTRUCTIONS

  1. Preheat the oven to 160°C.
  2. Place a stoneware frying pan over medium–high heat and add 1 tablespoon of the olive oil. Add the lamb shanks and cook for 2 ½ minutes on each side, or until they are nicely browned. Remove from the heat and set aside.
  3. Heat some olive oil in an ovenproof casserole dish over medium heat. Add the garlic and cook for 2 minutes, or until soft. Add the onion, rosemary and chilli. Stir well and cook for a few minutes, or until the onion is soft. Add the carrot and celery, stir well and cook for a further 2 minutes. Stir in the tomato paste and cook for 2 minutes. Remove from the heat.
  4. Place the lamb and cauliflower in the casserole dish and add the water. Cover with a tight-fitting lid. Cook in the oven for 2 hours, or until the meat is just starting to come away from the bone. Add the kale and return to the oven to cook for another 5 minutes, or until the Kale is just wilted.
  5. This can also be cooked in a slow cooker, 4 hours on high 6 – 8 hours on low with a cup of water.
    Adapted from www.thepaleoway.com

SLOW COOKED BEEF CURRY
INGREDIENT
1 kg lean grass fed diced beef
2 large onions (sliced)
1/2  tsp chili flakes (or fresh chopped chili if you prefer)
1 can chopped tomatoes or fresh if possible
2 tsp ground cumin
2 tsp ground coriander
2 tsp turmeric
3 cloves garlic (crushed)
thumb sized piece of fresh ginger (grated )
water to cover
INSTRUCTIONS
Put everything in the slow cooker stir well and cook on low for 6-8 hours . When you get home take off the lid and turn it up to high for the last hour, so the sauce can thicken and reduce.

Adapted from  https://vicki-kitchen.blogspot.com/2016/10/easy-slow-cooker-beef-curry-slimming.html?spref=fb

BEEF AND VEGETABLES CHINESE

INGREDIENTS

  • ¼ Kg grass fed steak
  • 2 teaspoons olive oil
  • 1 clove garlic minced
  • 2.5 cm piece ginger root minced
  • 4 cups broccoli chopped
  • 1 small head bok choy, chopped
  • Any other in season vegetables
  • ½ teaspoon freshly ground black pepper
  • 1/2 lime juiced

INSTRUCTIONS

  1. Trim away any excess fat from the steak and thinly slice on a bias against the grain.
  2. Heat oil in wok or stone-ware fry pan.
  3. Add garlic and ginger and sauté until fragrant, about 30 seconds.
  4. Add steak. Cook for 3 to 5 minutes until steak begins to brown.
  5. Add broccoli and bok choy, other vegetables and season with black pepper.
  6. Add lime juice.
  7. Toss and allow to cook for 5 minutes until steak is cooked and vegetables are crisp.
  8. Serve immediately.

Adapted from https://www.verywellfit.com/healthier-chinese-beef-and-broccoli-4144237?utm_campaign=wellfed&utm_medium=email&utm_source=cn_nl&utm_content=20180530&utm_term=

MOROCCAN BEEF WITH COUCOUS AND VEGETABLES

INGREDIENTS

  • 600g lean grass-fed beef stir-fry strips
  • 3 teaspoons Moroccan seasoning mix from http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
  • 1 tablespoon olive oil
  • 1/2 cup (100g) couscous (Some may omit)
  • Grated zest and juice of 1 lemon
  • 1 small red onion thinly sliced
  • 1/2 cup roughly chopped coriander
  • 1/4 cup raw almonds roughly chopped
  • 150g thin green beans, trimmed, blanched in boiling water for 2 minutes, refreshed in cold water
  • Any other in season vegetables steamed.

INSTRUCTIONS

  1. Combine beef, spice mix and oil in a bowl. Stand for 3 minutes.
  2. Meanwhile, place couscous, lemon zest and juice in a large bowl and pour over 1/3 cup (80ml) boiling water. Cover and stand for 4 minutes, then fluff with a fork. Fold through onion, coriander, almonds and beans and other vegetables.
  3. Heat the oil in a large non-stick frypan over medium-high heat. Cook the beef in 2 batches, tossing, for 2-3 minutes until seared. Serve the beef over couscous.

Adapted from  https://www.delicious.com.au/recipes/moroccan-beef-couscous-green-beans/90e71830-340e-48ab-aa95-308e31c87c36

BALSAMIC GLAZED STEAK ROLLS
INGREDIENTS (makes 8-10 rolls)
* 1 kg grass fed skirt steak/ 8-10 thin sliced sirloin
* ginger & Pepper (according to taste)
* 1 tbsp olive oil

For the Veggie filling –
* 1 carrot
* 1 bell pepper
* 1/2 a zucchini (depending on size)
* 5-6 green onions
* 2 cloves of garlic
* 1 tsp Italian herb seasoning

Any in season vegetable

For the Balsamic glaze sauce–
* 2 tsp Extra Virgin Olive Oil
* 2 tbsp finely chopped shallots
* 1/4 cup balsamic vinegar
* 1/4 cup water

INSTRUCTIONS
– Trim as much fat as possible. You can then tenderize the meat with a meat hammer (if you’re using sirloin it doesn’t need any tenderizing).
– Season the steak pieces generously on both sides with ginger and pepper. And let them sit in the marinade for at least 30 mins if not a couple hours.
– While the steak is marinating you can prep the filling for them. Chop up the carrot, bell pepper and zucchini into matchstick size pieces, little longer than the width of the steak strips. Then cut the green onion in a similar size. For the garlic, simply peel and crush the cloves with the flat side of your knife, just enough to bruise them.
– Now for the sauce, Heat the EVOO in a small sauce pan on medium heat.
– Add the finely chopped shallot and sauté it for a minute or 2 until they turn soft and translucent.
– Add the balsamic vinegar and water and stir to mix everything well.
– Allow the sauce to come to a boil and then reduce the heat until it reduces to almost half its volume.
– In the same pan (no need to wash it) add a touch of olive oil and toss in the garlic cloves to allow them to flavour the oil for a few minutes.
– Turn the heat up to high and toss in the carrots, bell pepper and zucchini (there’s no need to cook the green onion) and stir fry the veggies for no longer than 2-3 minutes.
– Season them with the Italian herb seasoning and transfer the veggies to a bowl.
– To assemble the steak rolls, simply take a strip of the marinated steak and lay it with the short side towards you. Place the veggies (don’t forget the green onion!) in the middle and oil the beef up over the filling, securing it with toothpick. Repeat the same with the other rolls.
– Heat a large skillet/BBQ over medium-high heat. When hot, add beef rolls, seam side down. Then turn roll and cook it on all sides in the same way. Cook to your liking.

– Remove the toothpick and serve with the balsamic glaze sauce spooned over the top of each roll.

ZIGINI (BEEF STEW)

INSTRUCTIONS

  • 1 cup olive oil
  • 1 kg lean grass-fed beef cubed or any other lean grass-fed meat
  • 2 onions diced finely
  • 4 sweet peppers very finely diced (red or yellow bells)
  • 4 tomatoes very finely diced
  • 2 Tablespoons garlic cloves minced
  • 2 Tablespoons ginger
  • 1 Tablespoon turmeric
  • 3 Tablespoons Berbere seasoning recipe found here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
  • 1 Tablespoon cumin
  • 1 small can no added salt tomato paste

Instructions

  1. In a large pot heat up the oil and add in the beef, cook a few minutes until browned and add in the onions. Cook together just a couple of minutes and add in all the other ingredients except for the berbere and minced garlic. Stir everything together and cook covered on medium heat for two hours.
  2. Add in the berbere seasoning and minced garlic, stir, cover and cook for another 5 minutes.
  3. Serve warm with steamed in season vegetables and cauliflower rice.
  4. Enjoy!

Adapted from https://www.internationalcuisine.com/zigni/

Roast Beef with red wine sauce 1       Roast Beef with red wine sauce 2

SLOW COOKED BEEF WITH RED WINE SAUCE

INGREDIENTS AND INSTRUCTIONS
In a slow cooker place on low place
3 carrots
2 onion
3 sticks celery all roughly chopped
3 cloves garlic
1 bay leaf
2 sprigs thyme
Pinch cloves
Brown lean roast beef well in a pan on stove then place in slow cooker. (Any lean meat can be used)
Top of vegetables.
Add 2 cups red wine to pan, scrape up brown bits then put into slow cooker.
Add 2 cups water to slow cooker.
Cook on low 6 to 8 hours.
While meat is resting, strain liquid into pan on stove and thicken with cornflour. Season Serve with sliced beef along with the vegetables and seamed green vegetables.

Beef stew

LEAN MEAT AND LENTIL STEW

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 kg lean beef chuck, cut into 2 cm cubes (Any lean meat can be used)
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 4 carrots, sliced
  • 3 large celery stalks, sliced
  • 1 1/2 cup dried green or brown lentils
  • 1 small can of crushed tomatoes or fresh chopped if possible
  • 6 cups water
  • 1 cup dry red wine
  • 3 bay leaves
  • 1 tablespoon dried thyme
  • Pinch of cayenne pepper
  • 3 tablespoons fresh chopped tarragon
  • Ginger to taste
  • Any in season vegetables

INSTRUCTIONS

  1. Heat the oil in a large stoneware fry pan over medium-high heat. Sauté the onions for 3-4 minutes, then add the beef and garlic.
  2. Brown the meat, stirring regularly, for 5-10 minutes.
  3. Add the carrots, celery, lentils, tomatoes, water, wine, bay leaves, thyme, vegetables and cayenne pepper.
  4. Bring to a boil, cover, then reduce heat and simmer for about 45-60 minutes, until the lentils are tender. Stir in the tarragon.

Adapted from https://www.aspicyperspective.com/beef-and-lentil-stew/2/

beef stew 2

MEXICAN SLOW COOKED BEEF STEW WITH CORN BREAD DUMPLINGS NB1

INGREDIENTS

  • 2 tablespoons olive oil
  • 1kg gravy beef, cut into 3cm pieces visible fat removed
  • 1 brown onion, finely chopped
  • 2 carrots finely chopped
  • 2 stalks celery, finely chopped
  • 4 garlic cloves, thinly sliced
  • 1 tablespoon smoked paprika
  • 1 teaspoon ground Mexican chilli
  • 2 cups baby Roma tomatoes chopped
  • 1 cup water
  • 2 tablespoons no added salt tomato paste
  • Greek Natural Yoghourt, to serve

 

For the cornbread dumplings

  • 1½ cups wholemeal flour (or your favourite diabetic flour)
  • 1 cup polenta
  • 1 tablespoon baking powder
  • 1½ cups Greek Natural Yoghourt
  • 1 cup grated cheddar
  • ½ cup finely chopped coriander
  • 1 long red chilli, finely chopped

INSTRUCTIONS

  1. Preheat oven to 160ËšC or 140ËšC fan-force.
  2. Heat 2 teaspoons of oil in a large flameproof baking dish over medium-high heat. Cook third of beef for 2-3 minutes or until well browned. Set aside. Repeat in 2 more batches with remaining oil and beef.
  3. Heat remaining oil over medium heat. Cook onion, carrot, celery and garlic, stirring occasionally, for 10 minutes or until softened. Add spices and cook until fragrant. Add tomatoes, water, tomato paste and stir until combined. Return meat to pan with any juices. Season and bring to the boil. Cook, covered, in oven for 2½ hours.
  4. Increase oven to 200ËšC or 180ËšC fan-force. Combine all ingredients for dumplings in a large bowl. Season and stir until combined. Dollop heaped spoonful of dough over hot stew. Bake, uncovered, for 20-25 minutes or until dumplings are golden and cooked through.

 

Note:  Mexican chilli is a mix of ground paprika, cumin and chilli. You can freeze beef stew (without dumplings) for up to 1 month. You can make the stew in advance but make sure the stew is boiling hot when you add the dumpling dough.

Nutrition Information (per serve)

Energy 1930 kJ (461 calories)
Protein 40g
Total Fat 16g
Carbohydrates 35g
Saturated Fat 6g
Sugars 10g
Sodium 377mg

Adapted from https://daa.asn.au/recipes/mexican-slow-cooked-beef-stew-with-corn-bread-dumplings/

NB1 some diabetics may find corn affects their sugar, if this is you leave it out.

Classic Beef Casserole

CLASSIC BEAF CASSEROLE
INGREDIENTS

  • 800 g lean grass-fed beef meat cut into bite size – pieces (any meat can be used)
  • 1 red onion sliced
  • 3 medium size carrots, sliced
  • 250 g fresh mushrooms, sliced
  • 1 red capsicum, seeds removed and sliced
  • black pepper, to taste
  • water 2 L
  • 100 ml Greek Yoghurt
  • Parisian Essence Browning essence
  • 2 heap Tbsp. of corn flour mixed with …. bit water (Or your favorite flour)
  • shallot, to garnish (optional)
  • Red onion, to garnish (optional)
  • vegetables oil

INSTRUCTIONS

1) Heat 2 Tbsp. of oil in a large saucepan over high heat add meat and cook until browned. Add onion, carrots, about 2 L water, stir all well cover with lid and bring to boil. Reduce the heat and simmer until the meat is soft. Add mushrooms, capsicum, Parisian essence and cook for few minutes. Add yoghurt stir and slowly pour in corn flour, keep stirring and cook until bubbling and the sauce thickens. Taste and season with pepper and ginger

2) Serve on steamed green vegetables.

MEXICAN ZUCCHINI AND BEEF

MEXICAN ZUCCHINI AND BEEF

INGREDIENTS

  • 2 medium zucchini, sliced and quartered
  • 1 1/2 pounds ground grass fed beef NB1
  • 2 garlic cloves, minced
  • 1 small can low salt tomatoes & green chilies (or salsa, or diced tomatoes fresh if possible)
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ginger
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon crushed red pepper flakes

INSTRUCTIONS

  1. Brown ground beef with minced garlic, ginger, and pepper.
  2. Cook over medium heat until meat is browned.
  3. Add tomatoes and remaining spices. Cover and simmer on low heat for another 10 minutes.
  4. Add the zucchini. Cover and cook for about 10 more minutes until zucchini is cooked, but still firm.
  5. Serve with steamed vegetables.

NB1 any grass fed meat can be used. Try cutting meat into small cubes or thin slices.

Adapted from http://lowcarbyum.com/mexican-zucchini-and-beef/

T-bone for three 1       T-bone for three 2      T-bone for three 3

T-BONE FOR THREE

Grass fed T-bone for three. (Someone put too much salt on this one.)

Tex would enjoy this bone. (He enjoys large cooked bones and has learnt not to eat the bone itself just the meat left on it)

Health Benefits of Grass Fed Beef v Grain Fed

Omega 3 and Omega 6 fatty acids are such fats, and it is the balance of these essential fatty acids that is important.

There is much evidence to suggest that the diet on which we evolved consisted of a ratio of omega-6 to omega-3 fatty acids of around 1:1. Modern day western diets however, have much higher relative levels of omega 6 fatty acids, which has been found to promote diseases like heart disease and cancer, as well as inflammatory and autoimmune diseases (1). Shockingly, most current western diets consist of ratios of around 16:1 and even higher!

Choosing grass fed beef over grain fed beef assures you a healthy balance of fats.  Grass fed beef has an omega-6 to omega-3 ratio of around 1.5 : 1 – a level consistent with wild game – because, like wild game, grass fed animals are eating what nature intended!  This is compared with grain fed animals – the meat of which has a ratio of up to 7:1 and even as high as 16:1(2) – much higher in its relative quantity of the less desirable omega-6 fatty acids.

High concentrations of Omega 6 in the diet have been linked to memory problems, confused behaviour and Alzheimer’s disease, as well as weight gain, allergies and depression.

http://theconsciousfarmer.com.au/grass-fed-v-grain-fed/

Herb crusted kangaroo

HERB CRUSTED KANGAROO NB 1

Herb crusted kangaroo with cauliflower mash, pea puree, BBQed vegetables and bush tomato gravy.

Is kangaroo the best red meat on the planet?

New Scientist released an article on October 13 examining the health and environmental benefits of the Aussie grazer. Like other game meats, roo meat is high in protein and low in fat, but is it also one of the most ethically and environmentally sound sources of meat in the world?

Kangaroos live in the wild, are protected by legislation, and are harvested by licensed shooters in accordance with a strict code of practice. In addition, their digestive systems differ from ruminants like cattle and sheep, so they don’t clog the air with methane, which some say makes their meat a good choice for combating global warming. In addition, “one kangaroo consumes about a third as much plant material as a sheep, and just 13 percent of the water,” states New Scientist. For a country like Australia with periodic droughts, this is a very good thing.

http://www.independent.co.uk/life-style/health-and-families/is-kangaroo-the-best-red-meat-on-the-planet-2106610.html

NB1 Personally I have eaten game meat for most (if not all my life). As game meat may not (in some cases definitely not) ever seen a drench gun I tend to overcook it. I have heard of some awful stories of eating game meat cooked rear. I advise to use it in stews etc. so that it is well cooked.

slow cooked meat       slow cooked meat 2

SLOW COOKER BEEF STEW

INGREDIENTS

1kg lean low fat stewing beef, cubed (Any meat can be used.)
2 medium sweet potatoes, washed and chopped
1 medium onion, chopped
3 carrots, chopped
2 ribs celery, chopped

Any vegetables that you have at hand washed and chopped.
1 clove garlic, minced
1/2 teaspoon paprika
1 teaspoon ginger, plus more to taste
1 teaspoon pepper, plus more to taste
2 tablespoons fresh parsley, chopped
crusty multigrain bread to serve (Optional)

INSTRUCTIONS

  1. Season cubed beef with 1/2 teaspoon ginger and 1/2 teaspoon pepper, then set aside
  2. Into a slow cooker, add carrots, celery, onion, potatoes. Season vegetables with 1/2 teaspoon ginger, 1/2 teaspoon pepper and paprika. Stir, and then top with seasoned beef. Cover with water.
  3. Cover and cook on high for 5 hours, stirring halfway through.
  4. Season with more ginger and pepper to your taste, stir and let sit for 15 minutes before serving garnished with chopped parsley with toasted and buttered crusty bread.

beef-raman-noodle-bowl-1

 BEEF RAMAN AND PASTAIngredients
Broth
1 tablespoon olive oil
Few drops sesame oil
3 cloves garlic chopped roughly
1 tablespoon fresh ginger cut into sticks
1 tablespoon mild red chilli chopped
2 tablespoons of fresh coriander stalk
1 teaspoon lemongrass paste
1 spring onion chopped
1 brown onion sliced
1 carrot peeled and chopped
1 stick of celery chopped
1 teaspoon vinegar
Water
Pepper
Pasta1 cup pasta of choice or pasta substitute NB1Beef1 small beef rump steak any visible fat removed
1 egg
1 stalk of broccoliTo serve1 spring onion chopped the green part only
1 lime wedge
Mild red chilli chopped
Fresh corianderInstructions
Heat up a wok or frying pan add the olive and sesame oil then the onion garlic ginger chilli and coriander stalks stir for 2 minutes then add the rest of the ingredients
Add a kettle full of water bring the stock to boil the then turn down to simmer for 30 minutes
Taste and adjust seasonings you may need to add more water or keep cooking for longer if it’s too watery
You can strain the broth if you like or just ladle out the liquid make sure it’s nice and hot when ready to serve
Place them in a bowl with the strained broth.
Pour boiled water over top to cover the pasta and let it sit for 1 minute to cook the pasta, with a fork strain and rinse under cold water
Fry the steak egg and broccoli in a fry pan ( Seasoned the steak with garlic powder onion powder ginger and pepper it was beautiful )
Slice the steak in strips once rested
To serve place the pasta in a bowl
Ladle in some of the broth place the fried egg in the middle
Arrange the sliced beef broccoli spring onion chilli lime and coriander around the egg
Ladle a little more broth in around the edges of the bowl and serve.

NB1 some ideas for a pasta substitute can be found:-

http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/

Greens Beans with Beef 2         Greens Beans with Beef.

BEEF AND GREE N BEANS

Had a bit of a get together with friends last night. Cooked this.

  • Fat free grass feed sirloin cut thin.
  • Cooked on the BBQ with a little Olive oil along with my home grown beans from the freezer.
  • Dressed with lemon juice and spring onions
  • Teamed up with steamed low GI vegetables.
  • It was easy and a winner.

Vegg stack 1            Vege stack 2

VEGGIE STACK

All vegetables steamed and served with left over grass fed roast meat. Can be served with Basmati rice.

lean meat          lean meat cooked

SIMPLE MEALS

Sometimes the simplest of meats are the best.

This is simple. Lean grass feed meat her it is beef.

Low GI Vegetables eg sweet potatoes, pumpkin, carrots, onions and garlic.

Cover the bottom of a slow cooker with water and cook everything for 3 hours on high.  Or bake in an oven until cooked.

Serve with steamed, in season, green vegetables and corn or a light salad.

THAI BEEF SALAD 1

THAI BEEF SALAD
– rocket
– basil
– mint
– cucumbers
– red chilli

-Almond nuts

10 cm stalk lemon grass

-Grass fed beef or other lean meat, chicken can also be used.

Marinated the beef in the following. 20 minutes at least, overnight is best.

2 tsp olive oil

½ cup lime juice

A splash of fish sauce

2 gloves of garlic crushed.

1 red chilli.

I cook the lean beef in a slow cooker for 3 hours. Cook twice as much as you need and use the left overs in the following night.

Chilli con carne 1          Chilli con carne 2

CHILLI CON CARNE

Ingredients

500g grass fed beef mince (Game mince also works well and would be more authentic.)
1 brown onion sliced finely
1 red capsicum chopped
1 stick of celery diced finely
1 carrot grated
4 cloves garlic minced
2 fresh mild red chillies dived fine
1 teaspoon paprika
1 teaspoon cumin powder
4 large tablespoons No added salt tomato paste (Fresh if you got them)
1 tablespoons mixed herbs
1/2 jar of jalapenos chopped ( I used a bit of the juice as well )
1 teaspoon chilli flakes
1 cup of kidney beans soaked overnight and drained

Ginger and pepper to taste

Instructions
Fry of the mince vegetables garlic and fresh chilli in some olive oil add the rest of the ingredients except the kidney beans plus 1/2 litre of water
Bring to the boil and turn down to simmer for 1 hour add ginger and pepper to season plus the kidney beans let it cook for a few minutes if it is to watery cook until the sauce reduces if it is to dry just add more water
Serve with basmati rice.
Veal osso buco 2           Veal osso buco 3

VEAL OSSO BUCO WITH ANCHOVY

Ingredients

  • 4 veal Shins (osso buco), weighing 350–450 g each
  • Ginger to taste
  • freshly ground black pepper
  • 100 ml extra virgin olive oil
  • 2 medium–large onions, finely diced
  • 2 garlic cloves, finely chopped
  • 2 good-quality anchovy fillets
  • 2 large thyme sprigs
  • 2 large sage sprigs
  • 1 large rosemary sprig
  • 1 bay leaf
  • 250 ml (1 cup) dry white wine
  • 4 tomatoes, peeled, seeded and crushed
  • 250 ml (1 cup) veal stock
  • Any low GI vegetables you have at hand, peeled and roughly chopped (e.g. mushrooms, sweet potatoes, carrots etc.)

 

Gremolata

  • 2 garlic cloves, finely chopped
  • 2 tbsp finely chopped flat-leaf parsley
  • 2 tbsp finely chopped good quality anchovy fillets

Instructions

  1. Season the osso buco pieces with ginger and pepper.
  2. Heat half the olive oil in a heavy-based saucepan that is wide enough to fit the osso buco pieces in one layer. Add to the pan and brown the pieces on each side. Transfer to a plate and set aside.
  3. Heat the remaining olive oil in the pan and add the onion, garlic, anchovies and herbs and gently sauté for 5 minutes, until the onion is translucent. Turn up the heat and deglaze the pan with the wine. Cook until the wine is almost completely reduced, then add the crushed tomatoes and veal stock. Bring to the boil,
  4. Add all the ingredients to a slow cooker set on Auto or low and cook for 4 – 6 hours until the meat falls from the bone.
  5. Combine the ingredients for the gremolata. Scatter it over the osso buco and cover with the lid for 5 minutes.
  6. Lift the pieces of osso buco onto plates and spoon the sauce around the meat and vegetables.

Mongolian Beef

MONGOLIAN BEEF

Added Red Capsicum, Green Beans, Carrot, Shallots, & Coriander Served with Basmati Rice and Quinoa.

LOW CARB CHILI BEEF

INGREDIENTS

  • 1 kg grass fed beef mince (Game can also be used)
  • 1 small tub tomato paste (Leggo’s no added salt)
  • 1½ tomatoes, chopped
  • 1 red bell pepper, chopped
  • 2/4 cup onion, chopped
  • 2 celery sticks, chopped
  • 1½ teaspoons cumin
  • 1½ teaspoon chili powder
  • ½ teaspoon pepper
  • 1½ teaspoons ginger
  • ¾ cup water (add more if needed)

INSTRUCTIONS

  1. Brown meat in medium-large pan. Once almost finished, drain off fat and sprinkle ½ teaspoon ginger over meat.
  2. Add onions and peppers to pan and continue to cook for 1-2 minutes.
  3. Combine cooked meat, onions, peppers, tomatoes, celery, water, and tomato paste in medium-large pot.
  4. Stir spices into pot. Bring to boil, then reduce heat to low-medium and let simmer for 1-2 hours, stirring every 30 minutes or so.

Moose meat

Moose meat cooked in olive oil, with mushrooms, garlic, asparagus and green beans

SLOW COOKED BEEF AND RED WINE CASSEROLE

Ingredients

  • 1 kg chuck steak (grass fed beef) cut into pieces
  • 2 tbs wholemeal or chick pea flour
  • 2 tbs oliveoil
  • 2 garlic clove minced
  • 1 onion diced
  • 3 fresh large tomato from garden if possible
  • 2 carrot diced
  • 1 capsicum diced
  • 500 green beans cut into pieces
  • 1 cup red wine
  • 2 bay leaf
  • 1 tsp dried rosemary
  • 1 tsp dried thyme
  • 1 tbs worcestershire sauce
  • 1 pinch peper or other spice to taste

Instructions

  1. Cut steak into 2.5 cm cubes. Coat beef cubes in flour.
  2. Heat fry pan and add olive oil. Brown beef.
  3. Add all ingredients into slow cooker and cook on high for 4-6 hours or low for 6-8

BBQ kangaroo

Hubby did a watercress spicy walnuts salad with BBQ kangaroo. I had to put mine back one the BBQ to take the hop out of it

Any game can be used.

The fat in game meat should be healthy fat as it is intramuscular and should have a lower Omega 6 level and a better Omega6: Omega 3 ratio. I recommend that it be well cooked.

parsley-1       parsley-2       parsley-3        parsley-4

PARSLEY

It is spring in OZ and it is time to think about adding some herbs to your garden. They can also be grown in pots on a balcony. Do you grow parsley? I prefer the continental flat leaf parsley to the curly variety as it has better flavour.

Here are some recipes to inspire you.

Recipes.
– at least 2 cups of fresh parsley chopped
– 1/2 cup mint leaves fresh (if desired)
– 1/2 cup fine Burghul, (also known as bulghur wheat, is a versatile Middle Eastern staple) soaked in water for a good 20 minutes.
– 1 tablespoon pomegranate seeds
– pepper freshly ground
– 1 tablespoon olive oil (can omit)
– 1/4 teaspoon chilli powder
– 1 teaspoon cumin seeds
– green shallots
– Juice of 1 sour lemon
– 1/2 cup chopped tomatoes.

Add to and team up with: –
– tabhouli
– charcoal grill marinated lean sirloin on our new charcoal grill, something about the smoky flavour you can only get with wood or charcoal.

– add home-made tamarillo and chilli to go with the steak
– cauliflower
– simple, freekah  ( is a versatile superfood packed with nutrition and health benefits. It is produced by harvesting grains while still soft) and lemon rind and verjuice salad. Cook freekah like you do rice for about 20 minutes on a slow simmer.

– flash grilled mushrooms with garlic, ginger and pepper.

WASABI-GINGER BEEF AND SALAD

INGREDIENTS

  • 1 tablespoon wasabi paste or horseradish NB1
  • 500g lean rump steak, trimmed
  • 2 teaspoons olive oil
  • 450g pack brown Basmati rice
  • 1 Lebanese cucumber, halved lengthways, thinly sliced
  • 1 small ripe avocado, thinly sliced
  • 2 large carrots, sliced with a julienne peeler
  • 2 shallots, thinly sliced diagonally, plus reserved slices, to garnish
  • 1 1/2 cups bean sprouts
  • 1/4 cup pickled ginger, drained, thinly sliced NB2
  • 1/4 cup rice wine vinegar
  • 2 tablespoons gluten-free, reduced-salt tamari NB3
  • 1 tablespoon finely grated ginger

INSTRUCTIONS

Step 1Brush wasabi paste onto both sides of steak with a pastry brush or the back of a spoon. Heat olive oil in a large non-stick frying pan set over medium–high heat. Cook steak for 3–4 minutes per side, or until done to your liking. Remove beef from pan, cover to keep warm and leave to rest for 5 minutes; cut into thin slices.

Step 2Meanwhile, cook the rice according to packet instructions NB4. Transfer rice to a large salad bowl. Add sliced cucumber, avocado, carrots and shallots to bowl with bean sprouts and sliced pickled ginger; toss to combine.

Step 3Whisk vinegar, tamari and ginger in a small bowl to make dressing; add to salad and toss.

Step 4Top the salad with beef slices, garnish with shallots and serve.

http://www.healthyfoodguide.com.au/recipes/2015/january/wasabi-ginger-beef-and-sushi-salad

NB1 Other substitutes can be found here http://www.gourmetsleuth.com/ingredients/detail/wasabi-paste

NB2 This may not suit all diabetics

NB3 Made with 100% whole soybeans and no wheat, San-J Organic Tamari Gluten Free Soy Sauce has a richer and milder taste than regular soy sauce. This may effect some diabetics, do not use if your sugar is effected,

NB4 It is claimed the recooking cooled rice increases the fibre (the resistant starch in rice), I think that it is more likely that the soluble starch has gone down the sink. But there is some science behind the claim:- So, according to scientist Dr Denise Robertson, from the University of Surrey, if you cook and cool pasta down then your body will treat it much more like fibre, creating a smaller glucose peak and helping feed the good bacteria that reside down in your gut. You will also absorb fewer calories, making this a win-win situation. This also applies to rice.

http://www.bbc.com/news/magazine-29629761

Also worth a read: Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).

http://www.informationaboutdiabetes.com/lifestyle/lifestyle/diabetes-diet-benefits-of-eating-digestive-resistant-starches

Home grown 1     Home grown 2

100% Home grown! Everything in this stir fry is home grown, goat, broccoli, turnips, purple & green cabbage, coloured silver beet, rocket and stinging nettle.