A really delicious combination of tasty vegetables with grass fed beef mince cooked over several hours to produce a lovely caramalized appearance and flavour. The combination of spices, red cabbage, sweet potato and brussel sprouts with beef mince produces a hearty and nutritious dish.
1kg grass fed beef mince
2 small onions diced
Spices: I used dried ginger, cumin, cinnamon and turmeric
Seasoning: Pink rock salt and black pepper
Coconut amino sauce (1 tablespoon)
1/4 red cabbage sliced
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
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.
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.
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A stir fry is such an easy meal to make and this one uses ingredients which are quick to cook and full of flavour while being free of unnatural preservatives and additives.
I used coconut amino sauce for the first time in this dish and it has a lovely flavour. It is a healthy alternative to soy sauce and is made from coconut nectar with only 3.6 grams of carbohydrate per 5ml serve and l probably used half of that in the dish.
I used organic chicken fillets which l sliced into small pieces and set aside while l prepared the vegetables.
The main part of the dish is preparing the vegetables and you can just use what you have in the fridge. Stir fries are so flexible. I used the following:
2 organic chicken fillets diced
1/3 kohlrabi peeled and finely sliced
1 carrot finely sliced
3 spring onion green tops finely sliced
3 whole bunches of choy sum finely sliced with the ends removed.
1/2 cup bone broth or stock (I used turkey bone broth)
The Choy Sum is really delicious with celery like crunchy ends and then more bitter tasting leaves.
I also hadn’t used Kohlrabi before but as it is a member of the Brassica family of vegetables l thought it would go nicely in a stir fry.
Pre-heat your wok on a medium heat. Add a suitable oil such as coconut oil, sesame oil or extra virgin olive oil and brown the chicken. Add the kohlrabi and carrot and stir frequently until they start to soften. Add in the green veggies plus a few splashes of the Coconut Amino sauce and stock. Mix gently and cook until the greens have softened.
Serve into bowls and add seasoning to suit. I used pink rock salt and black pepper. I also added one tablespoon of cold pressed oil to increase the healthy fats.
A flavour taste sensation filled with so many wonderful nourishing nutrients and making use of ingredients that usually go to waste.
Bone broth is nutrient dense and extremely healing for the digestive system. In addition to this it is filled with an incredible flavour that can be enjoyed on its own as a drink or used in your favourite meals.
To make the stock you need to have the remainders of the turkey after you have cooked it and enjoyed a lovely meal.
To make the broth place your turkey leftovers in a big pot and fill it 3/4 of the way with filtered water. Add to the pot 1/4 cup of organic apple cider vinegar, a few peppercorns, onion, 1/2 teaspoon sea salt, a few bay leaves and an assortment of vegetables such as celery ends or carrots.
It is hard to go wrong and the actual quantity of each ingredient doesn’t have to be exact. The apple cider vinegar is important though as it helps to leach the minerals and nutrients from the bones.
Bring the broth to the boil and then let simmer with the lid on for around 24 hours. The house will smell lovely.
When the broth is cool strain it to so you are left with a clear liquid. Let it cool in the fridge and then skim the fat and solids off the top. The broth is now ready to use or can be frozen.
Grass fed beef, bone broth and natural ingredients contribute to a wonderfully nutritious meal.
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.
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
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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Famous for its nutritional qualities, especially for enhancing gut health, this broth is thick and murky which is just how you want it to be.
If you want to source the best recipes for broths and other healing foods, l suggest you purchase the book ‘Nourishing Traditions’ by Sally Fallon. It is a wonderful book and has an incredible amount of valuable information in it.
There are lots of ways to make bone broth but this is how l made it.The first thing you need to do is to buy some grass fed beef bones and the ones l purchased were very white and clean with the brightest flesh l have seen. Finding a butcher who stocks these is a challenge and it requires visiting the shop or local supplier and questioning them as to the source of the meat. I found a local butcher and a certain amount of trust is required as he assured me all of his meat was from grass fed animals.
2 kilograms of grass fed soup bones
Cold filtered water. Just enough to cover the bones in the pot.
¼ cup of organic apple cider vinegar
2 onions chopped in half
3 carrots coarsely chopped
3 celery sticks coarsely chopped
Place all of the bones with meaty bits in a roasting pan and brown in the oven at 180 degrees until well browned for 60 minutes.
Meanwhile if you have any non-meaty bones place them into a large stockpot and add the cold water, vinegar, vegetables and peppercorns. Let that sit while the other bones are browning. My bones were all meaty so l didn’t need to do this step. Add your browned bones to the pot and deglaze the roasting pan with hot water. Pour this greasy mix and any leftover meat or bones into the pot. Add more water if you need to so that the bones are covered.
Bring the pot to boil and remove the foam from the top of the pot. Reduce the heat, cover and let the pot simmer for a good 24 to 48 hours. The longer it cooks, the richer the flavour.A warning here that the smell through the house was so incredible in the night that l had trouble sleeping.
Once the cooking time is up let the stock cool in the pot. When cool pour the broth into a large bowl through a strainer so the liquid is separated from the bones and vegetables. Don’t taste it at this point as it doesn’t taste good. Place the broth in the fridge and let it cool completely until you can see a white layer of fat on top. Use an egg flipper or large spoon to lift this off and then strain again into a clean bowl.
A sign of a good broth is that it will be quite thick and jelly like.
The broth is now ready to be used on its own or in your favourite dishes. Transfer the broth to mason jars or any sealed container. The broth can keep in the fridge for a week or in the freezer for 6 months.
The original bones can be re-used and this will produce a clearer broth. To do this follow the recipe again except for the roasting part.
Reflection: I went into making this broth with the best of intentions. Not having a gallbladder l have struggled to incorporate red meat into my diet. I can see that this broth is remarkable, and l will use it in the dishes l make for the rest of my family. There is something about the beef fat that just doesn’t agree with me at this point and l will stick to chicken broth for the time being.
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