Category Archives: Meat

Instant Pot Grass-Fed Roast

Advanced Plan
Serves ~4

Although pot roast is pretty simple in the crockpot, I feel the Instant Pot better fits my cooking style (i.e. like to cook dinner at dinner time therefore not good at preparing dinner in the morning). The flavor is unbelievable.
4-5 lb grass-fed chuck roast
1 teaspoon sea salt
1 teaspoon fresh black pepper
1 teaspoon garlic powder
1 teaspoon oregano or italian seasoning
2 tablespoons coconut oil
1 large onion, sliced
2 cups bone broth (preferably homemade in the Instant Pot)
8 carrots, peeled and cut into chunks (Core Plan Only)
4 tablespoons grass-fed butter
sprig of fresh thyme, optional
Cut the roast into large chunks, trimming some of the fat off. Sprinkle with seasonings, cover well and set aside. Put the InstantPot on Saute and add coconut oil and onions. Satue for about 5 minutes and then place the meat over the top of the onions. Add the broth. Set to manual for 40 minutes. Meanwhile, cut carrots if using. When the 40 minutes is up, release pressure and remove lid. Add the carrots and reset on manual for 10 minutes. Once finished, release pressure, open lid and remove meat and vegetables, putting them in a serving container. To make gravy, add butter and thyme and set to saute to reduce slightly. Pour over the roast and veggies and serve.

This is great served over cauliflower “rice”

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Turkey and Gravy – InstantPot

Advanced Plan
Serves 4-6

This is by far the best turkey and gravy I have ever made. The Instant Pot makes it so quick and simple. I am pretty sure I will be doing this for Thanksgiving.

1 4-5 pound bone-in, skin-on organic turkey breast
sea salt
black pepper
2 tablespoons coconut oil
1 medium onion, chopped
2 carrots, chopped (Core Plan Only)
2 ribs celery
1 clove garlic, pressed
2 teaspoon dried sage
¼ cup dry white wine
1 ½ cups free range broth (chicken or beef)
Optional: 1-2 tablespoons arrowroot powder

Pat turkey breast dry and sprinkle generously with salt and pepper. Set InstantPot to sauté and add coconut oil. When heated, add the turkey breast skin side down and brown for about 5 minutes. Transfer to a plate and add the veggies to the InstantPot. Sauté for about 5 minutes then add garlic and sauté for another minute or so. Pour in wine, broth, and sage and stir well (be sure to scrape up any browned bits from the bottom.) Place the turkey breast, skin side up on top of the veggies. Use pressure cook setting and set for 35 minutes. When time is up, do a quick release and remove lid. Remove the turkey breast and slice. Pour the liquid/veggies into a vitamin and blend until completely pureed. If desired, take out about ½ cup and add the arrowroot powder to make a paste then add to the gravy and stir to thicken.

One-pot Taco Turkey Quinoa Dinner – InstantPot

Core Plan
Serves 4

2 tablespoons coconut oil
1 lb organic ground turkey
½ vidalia onion, diced
2 cloves garlic, pressed
1 cup quinoa, rinsed
Taco Seasoning
1 cup salsa (no sugar), select spiciness
1 cup free range chicken stock
1 can black beans, drained and rinsed (optional)
Sea Salt and pepper to taste

Optional toppings: avocados, lettuce, tomatoes, cilantro, grass-fed cheese, organic sour cream

Set InstantPot to sautee. Sauté the turkey in 2 tablespoons coconut oil until almost browned. Add in garlic and sautee until completely browned. Add in the quinoa and taco seasoning and mix well. Add in the salsa and stock and beans/corn if desired. Stir well and set on pressure cook for 2 minutes. When the time is up, unplug the InstantPot and let pressure come down naturally for 10 minutes, then do a quick release. Fluff with a fork and enjoy. Top with desired toppings.

Crockpot Rotisserie Chicken

EASY, EASY, EASY!  This may possibly be the easiest and simplest recipe I have ever posted.  I wasn’t sure it would work but it turned out incredibly.  It tastes just like rotisserie chicken – crispy on the outside and extra juicy on the inside.  The difference is that when you go to the grocery store to pick up a rotisserie chicken, it is most likely NOT organic, free range chicken.  However, it is a go-to for busy people.  I encourage you to try this recipe.  It took me 1 minute to assemble the ingredients (all 3 of them) and that’s it!  I put it in the crockpot and came home to a delicious meal.

1 free range, organic chicken cut into pieces (I was able to get a grill pack from Sprouts which is a whole, free range, organic chicken, already cut into pieces.  Price on 3/7/17 was $18.49)

sea salt

fresh cracked black pepper

Do not add any liquid!

Place the chicken pieces in one layer in the crockpot.  Sprinkle VERY generously with sea salt and pepper.  Set to LOW and cook for 7 hours.

Easy Hobo Packs

hobo-pack2 lbs grass fed ground beef
1 head organic cauliflower, cut into florets
5-6 organic carrots, chopped into coins
2 organic onions, chopped into chunks
3 stalks organic celery, chopped into chunks
1-2 organic red or green bell peppers, chopped into chunks
salt, pepper
garlic powder
oregano
organic butter
Liquid Aminos or Worchestershire Sauce (check ingredients)
Aluminum Foil
Parchment Paper

Optional:  You can mix and match meats and vegetables.
organic mushrooms
organic red potatoes, cubed
sweet potatoes, cubed
parsnips, cubed
fennel, sliced
organic zucchini, cubed

Replace ground beef burgers with chicken

Add some salt, pepper and garlic powder to the ground beef and form into patties (you can make them as big or small as you want).  Set aside.

Tear aluminum foil into squares big enough to fold into packets.  Cut parchment paper to the same size as a lining to the aluminum foil (you don’t want the aluminum touching your food!)

Assemble the veggies on the parchment/foil squares. Top with burger patties and sprinkle with more salt, pepper, garlic, liquid aminos, oregano and any other seasonings you would like. Add a pat or two of butter and fold up the packets so that they won’t leak. Put the packets on a baking tray.

Cook at 350 degrees for 45 – 60 minutes.

Be careful opening! Steam is hot!

Tex-Mex Casserole

I am always looking for new ways to prepare my extra stores of grass-fed ground beef.  I played with ingredients and flavors to come up with a great tex-mex style dish using the Advanced Plan cornbread recipe for a topping.  This would be a great dish for a potluck as well.  It is also very versatile since you can leave out or add any veggies you have on hand or make it a completely vegetarian dish by leaving out the beef.

Advanced & Core Plan

Serves 4-6 depending on serving size

IMG_1420

1 tbsp chili powder
1½ tsp ground cumin
1 tsp high quality sweet paprika (preferably smoked)
½ tsp cayenne pepper, more to taste if desired
1¼ tsp sea salt
½ tsp ground coriander (optional and preferably fresh)
2 lbs grass fed ground beef
½ red onion, diced
½ organic zucchini, diced
2 cloves garlic, minced
1 organic bell pepper, diced
1 jalapeño, seeded and diced (optional)
fine-grain sea salt and freshly ground black pepper to taste
1 large tomato, seeded and diced or 1 (14-ounce) can diced tomatoes, with their juices
1 cup tomato sauce or tomato puree
2ish cups chopped kale leaves or baby spinach
1 can sliced black olives, (save a handful for topping)
1 (15-ounce) can black beans, drained and rinsed
1 teaspoon arrowroot powder + ¼ cup filtered water

OPTIONAL TOPPINGS:
Sliced green onions
Salsa
Avocado
Raw Cheese
Brown the grass fed ground beef with the onions, zucchini, garlic, and bell pepper.  Meanwhile, mix the chili powder, cumin, paprika, salt, and coriander in a small bowl.  When beef is browned and vegetables are softened, drain any excess grease from the pan.  Add in jalapeño, salt/pepper, tomato and tomato sauce, kale, black olives, and black beans.  Mix the arrowroot powder with filtered water and mix well then add to the pan and mix all ingredients.

Transfer the mixture to a large cast iron pan or glass baking dish.  Top with Corn-less Cornbread mixture and bake for 30 minutes at 350 degrees or until cornbread is browned around the edges.

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Lamb Kofta Skewers

Advanced & Core Plan

Serves 4

This is a different tasting meatball that you have to try.  Kofta, found frequently in South Asia and the Middle East feature ground meat with exotic spices.  The flavor is unique and delightful.

IMG_13174 cloves garlic, minced or pressed (or 1 tablespoon garlic paste if pressed for time)
1 teaspoon sea salt
1 pound grass-fed ground lamb
3 tablespoons grated onion
1 tablespoon ground coriander
1 teaspoon cinnamon
1 teaspoon cumin
1 teaspoon dried parsley
¼ teaspoon allspice
¼ teaspoon cayenne pepper
¼ teaspoon ground ginger
¼ teaspoon black pepper

skewers (8 small or 4 large), soaked in water for 30 minutes.

Make a garlic paste by mashing the garlic with the salt in a mortar and pestle or the flat side of a knife.  Mix the garlic past and all the other ingredients together until thoroughly combined.  Form the mixture into 16 balls.  Pick up and flatten a bit and put on the skewer (should be a flat-ish oval shape).  Chill for 30 minutes to overnight for best flavor.

Heat a grill (indoor or outdoor) and grease grates with coconut oil if necessary.  Cook, turning once or twice until cooked throughout.  It should take 8-10 minutes.