Benefits of Beef:
IRON: Beef is a very good source of iron, with perhaps the highest concentration of iron than any other commonly consumed meat. Additionally, the iron in beef is more biologically available than iron from other sources. Since this iron is already in the heme form needed by mammals, upwards of one quarter of the iron in beef is absorbed by the human body, as opposed to 1-2 percent from non-heme iron sources, such as green vegetables.
ZINC: A common human nutritional deficiency is zinc, with an estimated one fourth of the population deficient. Foods that are rich in zinc are also typically rich in iron. Thus, beef is a very good source of zinc, with approximately 25 percent absorbed by the human body.
SELENIUM: Beef provides a notable amount of selenium to the diet, a nutrient critical to the human antioxidant defense system.
VITAMIN B12: Vitamin B12 is essential to development and can only be found in animal derived foods such as beef. Additionally, vitamin B6 is necessary for the absorption of amino acids, the building blocks of proteins. Beef is a good source of both of these B vitamins.
AMINO ACIDS: Access to high quality protein sources such as beef allows for the proper development of the major structure and functional systems in the human body.
Beef Stew - pressure cooker
2 Lbs/1Kg Beef (stew meat, chuck roast, or other cut), cut into 1″ cubes
2 teaspoons Salt
1/2 teaspoon Pepper
2 cups Beef Stock
1/2 tsp Paprika
1/2 tsp dried Rosemary
1/2 tsp Thyme
1 Bay Leaf
1 cup Onions, minced
1 Garlic clove, minced
4 stalks of celery
Stock the Pot & Pressure Cook
Heat oven to 300F/150C.
Mix Salt and Pepper in a large bowl. Add cubed Beef and roll until well coated.
Brown beef with garlic and onions in large pot and a little olive oil spray and touch of water to stop it sticking.
Add in celery, beef stock and herbs and cook for 5 mins.
Transfer to pyrex style dish with lid and cook for 2-3 hours.
Serve with fresh parsley.
Serving - take your portion quantity of meat and serve with lots of vegies.
Crock pot Chicken Taco Chili
1 small onion, chopped
1 (15.5 oz) can black beans, drained
1 (15.5 oz) can kidney beans, drained
1 (8 oz) can tomato sauce
2 (10 oz) cans diced tomatoes w/chilies
4 oz can chopped green chili peppers, chopped
1 packet reduced sodium taco seasoning or homemade (see below)
1 tbsp cumin
1 tbsp chili powder
24 oz (3) boneless skinless chicken breasts
1/4 cup chopped fresh cilantro
Taco seasoning, omit the packet, cumin and chili powder above and use below instead:
1 1/2 Tablesp cumin
1 1/2 tablesp chili powder
1/4 teasp garlic powder
1/4 teasp onion powder
1/4 teasp dried oregano
1/2 teasp paprika
1 teasp kosher salt
1/2 teasp black pepper
Combine beans, onion, chili peppers, tomato sauce, diced tomato, cumin, chili powder and taco seasoning in a slow cooker and mix well.
Nestle the chicken in to completely cover and cook on LOW for 8 to 10 hours or on HIGH for 4 to 6 hours.
Half hour before serving, remove chicken and shred.
Return chicken to slow cooker and stir in.
Top with fresh cilantro!
If you have 2/3 cup you will get 2P 1.25C 0.6F so add a
2 cup salad with 1.5 teasp dressing and you are balanced for 2P2C2F OR
1 cup cooked veg like bell peppers/zucchini per serve as you suggested.
Honey Sriracha Beef Skewers
1 lb/500g top sirloin beef, 1" cubes
1 Tablesp honey
3 Tablesp Sriracha hot sauce
1 Tablesp olive oil
2 Tablesp soy sauce
1 teasp ground cumin
1/2 teasp kosher salt
1/2 teasp cracked black pepper
bell peppers and sweet onions, cubed as optional additions to the skewers
Combine all ingredients and marinate the beef in the refrigerator for at least 30 minutes.
In the meantime, if wooden, soak the skewers in water for at least 30 minutes.
Evenly portion the beef cubes onto each skewer (and optional bell pepper and onions) and cook as desired.
Using a cast iron pan over medium heat, allow the skewers to cook for about 2 minutes on each side until reaching medium to medium-well. NOTE - The skewers can also be cooked on an indoor or outdoor grill.
Each skewer - 2P0.5F
Beef & Cabbage Stir Fry
1 lb/450g ground beef
1 small head cabbage, chopped
2 tomatoes, chopped
2 onions, thinly sliced
Spices to taste: salt, pepper, garlic, basil, oregano, thyme, etc. (At least 1 teasp. of each)
Brown beef in a large skillet or wok, adding spices to taste as you go.
When beef is almost completely browned, add sliced onions, and chopped tomatoes.
When onions are starting to soften, add the cabbage and spice well.
Cook about 10 more minutes, stirring often until cabbage starts to soften.
Can be topped with salsa or sour cream if desired.
This recipe makes 4 to 6 servings.
Buffalo Chicken Chili
3/4 lb or 400g ground/minced chicken
2 stalks of celery, diced
1 yellow onion, diced
2 garlic cloves, minced
1 teasp chili powder
1 teasp smoked paprika
1 teasp cumin
1 teasp salt
1 cup tomato sauce
1 cup diced tomatoes (canned, not drained)
½ cup hot sauce
½ cup broth
Creamy Ranch Dressing - 2 teasp each
sliced fresno peppers
sliced green onions
fresh lime wedges (optional)
Place all ingredients in a crockpot (except for the garnishes) and mix together until combine.
Cover and cook for 8 hours on low. Once cooked through, mix once more to combine everything.
Garnish with Creamy Ranch Dressing, fresno peppers and green onions. A squeeze of fresh lime juice makes it even more fresh tasting!
Serves 4. Each serve = 2P2F
Olive oil spray
1 medium onion, chopped
2 cloves garlic, minced
Sea salt and pepper to taste
1 lb/450g ground/mince (grass fed) beef
1 tsp cinnamon
1 small can tomato paste
1 cup water
1 large eggplant
3 Tablesp chopped parsley
1 cup coconut milk (carton)
1/4 cup arrowroot flour
1 egg, beaten
Preheat the oven to 350F/180C.
Spray olive oil spray in frying pan. Add the onion and garlic into the pan and saute for 5 minutes.
Add the ground/minced beef, salt, pepper, and cinnamon to the pan.
Break up the meat with a spatula while continuing to cook until browned.
Add the tomato paste and water to the meat mixture and stir until well combined.
Transfer the meat sauce mixture to a bowl and set aside.
Chop the eggplant (skin on) into bite sized pieces and place into the same frying pan over medium heat.
Sprinkle some salt over the eggplant and saute for about 5 minutes until it is barely softened.
Transfer the eggplant into a greased square 9"X9" baking dish.
Pour the meat sauce mixture evenly over top of the eggplant and sprinkle in the parsley.
Pour 1/4 cup of the coconut milk into a small bowl then pour the rest into the frying pan, still over medium heat.
Mix the arrowroot flour with the coconut milk in the bowl until smooth.
When the frying pan filled with coconut milk starts to bubble, stir in the arrowroot mixture and a dash of salt and pepper.
When the sauce thickens remove it from the heat and whisk in the egg until smooth.
Pour the white sauce evenly over the meat and eggplant in the baking dish.
Bake the casserole for 40 minutes, then broil/grill for 3-5 minutes to get a nice color on the top.
Remove the dish from the oven and let it sit for 10 minutes before cutting.
Total = 10P 6C 2F
Bacon & Avocado Lamb Burgers
1 lb/500g ground/minced lamb
Himalayan salt to taste
Pepper to taste (if tolerated)
1 teasp garlic powder
1 teasp chopped oregano
1 teasp coconut oil
8 slices Turkey Bacon
8 slices romaine lettuce leaves
1/2 avocado, peeled and sliced
In a large bowl, mix the first 5 ingredients (lamb through oregano).
Form lamb mixture into patties. In a large skillet over medium heat, heat oil.
To the skillet, add the burgers and cook for 4 minutes on each side, until burgers reach desired level of doneness.
Remove burgers from skillet and set aside.
To the skillet, add the bacon and cook on medium heat for 3 minutes on each side, until very crispy.
Transfer bacon to a paper towel lined plate.
Layer 1 lettuce leaf, burger, avocado, bacon. Top with another lettuce leaf and serve.
Serves 4-5. Each serve = 3P3F for 4 serves or 2P2P for 5 serves.
Insta Pot Chilli
2 teaspoons olive oil
2 pounds ground beef I use 90% lean
1 onion finely diced
1 1/2 teaspoons minced garlic
28 ounce can diced tomatoes do not drain
3 x 8 ounce cans tomato sauce
3/4 cup beef broth
2 tablespoons chili powder
2 teaspoons ground cumin
2 teaspoons smoked paprika
2 teaspoons cocoa powder
1 teaspoon granulated sugar
1 1/2 teaspoons kosher salt
3/4 teaspoon ground pepper
15 ounce can kidney beans drained and rinsed
15 ounce can pinto beans drained and rinsed
Assorted toppings such as tomatoes, green onions, and guacamole
Turn your Instant Pot to Sauté, then select More.
Add the olive oil to the pot. Add the meat and cook until browned, breaking up the beef with a spatula as you stir.
Add the onion and cook for 3 more minutes or until softened.
Add the garlic, tomatoes, tomato sauce, beef broth, chili powder, cumin, smoked paprika, cocoa powder, sugar, salt, pepper, and beans to the pot.
Turn the Instant Pot to the Chili/Beans setting and place the lid on the pot. Cook for 20 minutes. Release the pressure either manually or allow it to release naturally.
Serve with assorted toppings.
Makes 10: Each serve = 2P1.5C1F
Therefore serve with 1 handful salad and 1 Tablesp guacamole