Tag Archives: beef

Caramelized Beef Mince and Vegetables

A really delicious combination of tasty vegetables with grass fed beef mince cooked over several hours to produce a lovely caramelized appearance and flavour. The combination of spices, red cabbage, sweet potato and brussel sprouts with beef mince produces a hearty and nutritious dish.

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Lettuce wraps

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The most beautiful mince dish!

You can vary the vegetables such as using celery instead of brussel sprouts or celeriac, pumpkin or beetroot instead of sweet potato. The coconut amino sauce is also optional but does add a nice flavour. I don’t eat nightshades so leave it out of mine (white potoatoes, tomato, capsicum, paprika, chili as examples). If you do eat nightshades you could add in some tomato paste but l don’t think it needs it. The main thing is to experiment and adapt the recipe to suit your own needs.

Ingredients:

1kg grass fed beef mince (buy the best quality meat you can).

2 small onions diced

Spices: I used dried ginger, cumin, cinnamon and turmeric (mix these up to suit your tastes).

Seasoning: Pink rock salt and black pepper

Coconut amino sauce (1 tablespoon)

1/4 red cabbage sliced (not green cabbage).

1 largish orange sweet potato grated

6 brussel sprouts sliced

2 tablespoons coconut oil (add just before cooking in the oven).

1 cup of home made bone broth (you can add more as the meat is cooking especially if you are using a pan with a lid).

Method:

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Brown the beef mince in a pan. I didn’t add any fat as there was plenty in the meat.

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Add the diced onion, spices, seasoning & coconut amino sauce.

Add the spices  and seasoning to suit your own personal taste. I used a generous pinch of cinnamon, ginger & turmeric plus 1/2 teaspoon of cumin, 1/2 a teaspoon of pink rock salt & a pinch of black pepper.

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While the meat is browning grate the vegetables. I used a food processor which was super quick.

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Add the grated vegetables and mix well.

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Mix through the bone broth and top with the coconut oil, extra pink rock salt and black pepper.

Bake uncovered in a 180 degree celsius oven for several hours. Turn with tongs every 30 minutes. The vegetables will slowly break down and caramalize while the amazing flavours develop. I served this on its own and it was a complete meal as it was. Add more stock as you turn it if you think it is a bit dry.

Alternate Prep: This dish was prepared in a pan then the oven but if you have a large pan with a lid that will work just as well and you will get a good result.

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Cooking it in a pan can be a bit easier as it needs to be turned quite often, but you need a large fry pan with a lid to do this.

I really love this mince and it is so economical and a great family favourite. It is delicious eaten cold the next day and if you don’t have a large family it will last a few days.

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All natural beef curry

A delicious and healthy grass fed beef casserole with a spicy sweetness using all natural ingredients. Gluten & dairy free, Paleo friendly and a family favourite. Serve it along side your favourite vegetables or on a bed of cauliflower rice or baked sweet potato noodles.

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Served with coconut vegetable spaghetti and red cabbage cauliflower.

Ingredients:

1kg or approximately 6 pieces of gravy beef/oyster blade steak diced

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The centrepiece of this dish is quality grass fed beef.

2 small onions or 1 large diced

1 tablespoon organic tomato paste

2 tablespoons coconut flour

1 generous tablespoon coconut oil

Spices: You can use a curry powder if you can tolerate the ingredients but l used ½ a teaspoon each of dried ginger, turmeric, cumin, cinnamon and a pinch of paprika.

Pink sea salt and black pepper

½ cup shredded coconut

2 cups stock (homemade if possible)

Squeeze of lemon or lime juice. (A whole small one if possible).

1 medium sized ripe banana diced

1 granny smith apple with the skin removed-diced.

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This is the natural sweetness in the dish.

Method:

Place all ingredients into the pot except the stock, fruit and citrus juice. Cook on a medium heat and stir frequently for several minutes to let the meat brown and the flavours develop.

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Let this cook on a low heat for several minutes to let the flavours develop.

Add the remaining ingredients and stir.

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Now let this simmer for at least six hours, longer if possible and enjoy the aroma.

Simmer for at least six hours or even all day on a low heat or use the slow cooker by browning the ingredients first and then placing them into the slow cooker with the stock, fruit and citrus juice.

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A rich and beautiful colour. 

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Served here with baked sweet potato noodles, red cabbage coleslaw and steamed cauliflower.

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Making your own mince meat

Making your own mince meat takes just a short time and with the aid of a good food processor is a simple process, plus you will know that it is fresh and preservative free. I have demonstrated how to make beef mince here but you could follow the procedure with any kind of boneless meat.

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It is easy, healthy, economical and a good decision for you and your family.

Firstly, purchase a good quality piece of grass fed beef which you will need to buy from a local butcher or Farmer’s Market as examples.

2015-01-01 14.48.04 Unwrap the meat and give it a good wash with cool filtered water.

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This piece was quite large so l decided to roast half and mince the other half.

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Dice the beef so it can be minced in the food processor.

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Place the diced beef into the food processor using the chopping blade. If you have a large amount, mince it in small batches.

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Process until the beef looks like mince. It is now ready to use in your favourite dish.

If you have too much mince you can easily freeze this to use at a later date.

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Lettuce wraps with savoury mince.

An easy and quick meal option that is sure to become a family favourite. Free of gluten, preservatives, colours and flavours, this Paleo high healthy fat meal will definately satisfy.

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A colourful and healthy meal.

This mince can accommodate a range of vegetables so it can easily be a way to use up left overs that you have in the fridge. I used capsicum as it adds a nice colour to the mince, plus sweet potato and celeriac for their lovely flavours. The lettuce used is Cos Lettuce as it has a nice flavour and shape which is easy to wrap around the food. I added cold pressed oil, avocado and grated carrot when plating up and this could vary depending on your tastes. I like to add lots of healthy fats to my meals and this is best done after the meal is cooked so the fats are in their healthiest state.

Ingredients: Mince

1 kg grass fed beef mince

1 brown onion-diced

1/4 celeriac-diced

1 small sweet potato-diced

1/2 small green capsicum-diced

1/2 small red capsicum-diced

1 tablespoon coconut oil

1 1/2 cups home made stock (I used chicken stock as that is what l had just made but beef would be good)

1 tablespoon organic tomato paste

A few splashes of Coconut Amino Sauce

Seasoning: Pink rock salt, black pepper, dried cumin and dried cinnamon to suit your tastes. You could also add some chilli (fresh or dried) if you like it spicy.

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I used a pan that has a lid and l find this helps the mince and veggies to cook through. It also helps to keep it moist. 

Method:

Place the coconut oil into a medium heated pan and brown the mince. Add the chopped onion, celeriac and sweet potato. Place the lid on and let it all cook through. Add the stock in small portions while the mince is cooking. It will be absorbed and this is when to add more. Add the spices, tomato paste, coconut aminos and capsicum and let the whole mixture cook on a low heat. The whole cooking process takes about 30 minutes and a small taste test at this point will ensure that it is cooked and that you have the flavours right.

Serve the mince on lettuce leaves and top with any accompaniments that you like such as cold pressed oils and raw vegetables. This mince is very nice eaten cold the next day as the flavours develop.

The mince you use is very important and if you can purchase grass fed beef this will be the healthiest option for you. I have found a local wholesale butcher and this is the meat that l purchased today, most of which will go into the freezer.

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Beef ribs, Black Angus sausages, Beef roast, Eye fillet, Porterhouse steaks and mince (All grass fed). 

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Paleo grass fed beef ribs

Falling off the bone with a delectable stickiness and sweet flavour. These ribs are all natural, healthy and a family favourite.

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Sticky, tasty and nutritious!

The main ingredient is the grass fed beef ribs. It is important to use the best meat possible and this will involve searching your area for a butcher who sells locally grown grass fed meat.

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Wash your ribs in filtered water in preparation for cooking.

Make a marinade using a tablespoon each of coconut oil, coconut sugar and honey. Place in a saucepan and heat gently on the stove.

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Melt the marinade ingredients gently on the stove.

Place the ribs in a bowl and mix the marinade through so they are all coated.

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Coated and ready for baking

Place the ribs into a baking tray. Season with pink rock salt and black pepper.

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I used a metal tray and didn’t use baking paper.

Cover with aluminium foil and bake in a pre-heated 180 degree celsius oven for approximately 2 hours.

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There will be a lovely aroma in your home as these ribs cook.

Serve the ribs with your favourite vegetables or salad.

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Ribs with roasted swede, sweet potato, carrot and beetroot.

The longer you cook these ribs the more tender and tasty they become. The marinade is a feature and the cooking time allows for a wonderful stickiness to develop using all natural ingredients.

You can follow me daily on Instagram at holistic_paleo and Facebook at Holistic Wellness For Life. For people in Melbourne l have started a local group for those following the Paleo/Primal lifestyle. It is called Primal BluePrint Bayside Melbourne. Anyone can like the page which is where l will share articles and information rather than recipes. 

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Sweet beef curry: Paleo, gluten and dairy free

Grass fed beef, bone broth and natural ingredients contribute to a wonderfully nutritious meal.

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All natural and amazingly sweet.

Unable to eat red meat at present due to my digestive issues, l still cook it for my children and they ate this with the biggest smiles on their faces.

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Grass fed gravy beef. It can be hard to find grass fed beef but it is worth shopping around, questioning the butcher and paying a bit extra.

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Home made grass fed beef bone broth. Rich in nutrition and supporting digestive health.

Ingredients:

1 kg grass fed gravy beef or similar

800 ml beef bone broth (recipe in soup section)

1 tablespoon organic tomato paste

1 tablespoon coconut flour (or another non gluten flour)

2 tablespoons shredded coconut

1 onion diced

pink rock salt and ground black pepper (approximately 1/2 teaspoon each)

1 fresh banana diced

1 green apple peeled and diced

Curry Powder to taste (I used 1/2 teaspoon)

1 tablespoon coconut oil

Method:

Gently melt the coconut oil in a large saucepan. Add the diced beef and lightly brown. Add the flour, curry powder, onion and tomato paste and cook for one minute. Add the stock, followed by the rest of the ingredients. Bring to the boil then let simmer for several hours with the lid on.

This beef curry is naturally sweet and has a delicious coconut flavour. Serve it with steamed or roasted vegetables for a delicious and healthy meal.

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