Recipe: Taco Meat

Hello again, my clean-eating, crunchy lifestyle lovin' food peeps!

In my last post, I talked about prepping to make clean eating easier during your work week. Did you try it? How did it go? I'm betting that it was a relief not having to scramble or even think when you are running around getting everyone ready for the day.

Anyway.

I promised this recipe, didn't I?  It's because I love you...no really.

Way back in the day, when I was a baby cook, coming off the Lawry's packaged taco meat seasonings mix
 (remember that stuff???  Have you looked at the SODIUM content in those things?!?!?!), I learned from my mom that she used Pace Picante Sauce as the main flavoring in her taco meat, and IT. WAS. GENIUS. I did it that way for years.  Just brown up some ground beef, throw a jar of Medium Chunky Picante sauce, cook it down a little and call it done.

And one could still do that, if one was pressed for time, couldn't one? I should really stop talking in the "one" person, shouldn't I?

When I started my clean food journey, I was a little leery of this product. How many chemicals did it have? Surprisingly, the ingredient list was pretty clean. Now, I don't have a jar in my pantry, so I can't say for sure, but honestly, you could do worse.  If you are just starting out, have minimal time, or are just not into prepping EVERYTHING when you are cooking, I say try it. The Pace website doesn't have the ingredients fully listed, but this is what it does say:

Amount Per Serving (serving size) = 2 tbsp (30 mL)
Calories:10
Fat Calories:0
Total Fat:0g
Cholesterol:0mg
Sodium:230mg
Total Carb:3g
Dietary Fiber: 1g
Sugars: 2g
Protein: 0g

% Daily Values**
Vitamin A 2%
* The nutrition information contained in this list of Nutrition Facts is based on our current data. However, because the data may change from time to time, this information may not always be identical to the nutritional label information of products on shelf.
** % Daily Values (DV) are based on a 2,000 calorie diet.

So, adjust for the jar, add a pound of ground meat, be it beef, chicken, or turkey, and call it moderately clean eating.

However, I also have a full on recipe for those of you who like to know exactly what you are putting into your bodies, and it's pretty yummy.

Taco Meat

• 1 lb ground beef, chicken, or turkey
• 1 quart canned tomatoes (I use my own home-canned, but store bought will do fine)
• 1 large onion chopped
• 1-3 bell peppers, all colors of the rainbow!
• 2 tablespoons chopped garlic
• Chili powder
• Cumin 
• salt and pepper to taste

 Directions

1. In a large skillet cook the onion and bell peppers in a little drizzle of olive oil until mostly softened.
2. Add the ground meat and your spices
3. Cook the meat until brown, breaking up the larger chunks to get the flavor of the spices all over
4. Add the tomatoes and cook down to desired consistency. 

Serve with with lettuce as wraps or over shredded lettuce or cabbage as a taco salad.

Holds for a week in the fridge.

Note: for those of you on the Auto-immune protocol, omitting the tomatoes and peppers will not adversely effect the taste of the taco meat. I'd also omit the chili powder, but the cumin? it would break my heart to leave that out.  Cumin powder is ground up seed from a plant in the parsley family, so I don't know if that will effect your protocol.  I'm thinking not, but I'm not an expert.

Go forth! Eat your Tacos! And then come back here and tell me about it!

Recipe: Sara's Bison & Pork Mini Meatloaves

Bison & Pork Mini-Meatloaves
  
Mini meatloaves (meatloafs?) made from bison & pastured organic pork from Whole Foods Market. Thanks go to Cavegirl Cuisine, for hosting the contest where I won a gift certificate that enabled me to buy the meat for this recipe. :)

These were AMAZING!

Ingredients:

• 1lb ground bison
• 1lb ground pork
• 5 baby bella mushrooms
• 4 cloves garlic
• 1 egg
• 1/4c ground flax

Directions:

1. Blend the mushrooms and the garlic in a food processor
2. Remove from food processor and add to bowl with both meats, egg, and flax seed meal. 
3. Mix thoroughly. Shape into patties.
4. Bake at 350 for 40 minutes.    

 
 This made exactly one dozen "muffins," or mini-meatloaves.
Nom nom nom!

Recipe: Lola is Paleo-fying Traditional Meals (Paleo Cabbage Rolls)

Paleo-fying Traditional Meals

by Lola Hammerschmidt

Recently, I decided to take some of my traditional non-paleo meals and paleofy them. (is that a word??!)


My first attempt was with a Stuffed Cabbage Dish. I had made a traditional Stuffed cabbage with ground turkey and rice filling and my family enjoyed it. My 13 year old son ate it and even requested that I make more!


I had some leftover cooked cauliflower in the fridge and thought, "Hey, maybe I'll substitute the rice with cauliflower." I'd read where Paleo people "rice" their cauliflower so I thought I would give it a try.


I changed the recipe from being the traditional stuffed rolls into more of a layered lasagna /casserole dish. The overall result was great however, I feel it could be fantastic with a little tweaking.


My issues were as follows:

1. Cabbage leaves, even when blanched and the woody stem removed is still not easy to cut a perfect square out of. Its not the texture of a lasagna noodle so it was a sloppy cut.
2. I cut the cooked cauliflower too small and it seemed to disappear into the meat mixture. I will not cook it so thoroughly next time or leave it chunkier for more texture.
3. Rice not only acts as a filler in the traditional recipe but also absorbs extra fluids during cooking. The paleo casserole was a bit wetter or looser than the traditional stuffed cabbage. I'd like to find a way to tighten it up a bit.

I've decided to tweak the recipe in the following ways:

1. Instead of using whole cabbage leaves, I will buy a bag of shredded coleslaw mix (with carrots!), blanch and drain the mixture.
2. Quickly blanching cut cauliflower and allowing it to continue to cook inside the casserole so its not overdone.
3. Layer more like a lasagna instead of mixing the cauliflower in the meat mixture. Shredded mix, meat mix, cauliflower, sauce, repeat.

Another option would be to make individual ramekins or possibly small casserole dishes?

Maybe mix all the items together and form a meatloaf, bake on a wire rack over a pan and allow the extra fluid to drain away from the loaf? 



Traditional Stuffed Cabbage vs. Paleo Stuffed Cabbage Casserole

• 2 pounds ground turkey
• 1 can tomato paste
• 1 egg
• 1 cup rice (PALEO: Add Chopped cauliflower instead of rice!!!!)
• salt, pepper, garlic powder
• 1/2 chopped onion.
• 1 jar pasta sauce
• head of cabbage, cored and separated in hot water.

*after leaves are separated, cut out tough center stem from each leaf.

1. pasta sauce on bottom of glass pan.
2. place a spoonful of mixture in center of leaf, fold sides of leaves over to form a tidy package.
3. place seem side down into pan. 
4. Repeat until mixture is gone, cover with more pasta sauce.
5. Cover with tin foil.. bake at 350* for 60 minutes.

PALEO: bake "lasagna style" in pan..layered with cabbage leaves and meat. Finish top with pasta sauce.


As you see, the only main difference in the recipe was removing the rice!!!! The rest is just technique and making it more of a texture or presentation that I prefer. 

Recipe: Joie's Eggplant "Happeh for your Mouf."

Eggplant: Wash it. Cut it into cubes. Salt and toss. Let sit  few minutes. (I kept the skin on. I like eggplant kind. Your choice to peel.)

Olive oil: you’ll need more than you think.

Onions and mushrooms: chopped.

Can of petite diced tomatoes: do not drain.

Basil, oregano, garlic, black pepper: to taste.

1. Dump eggplant into hot oil with onions and ‘shrooms and spices. Cook till soft.
2. Lots of stirring.
3. Add can of ‘maters, simmer and stir often till you get a pot of deliciousness.
4. Top with some shredded cheese (optional) and you have a Happeh in Your Mouf!

Sara: Recipe - Baked Chicken Tenders

One of our previous staples that is now a "no no" food is chicken nuggets.  Of course, we still do Ian's now and then, but they're a far cry from paleo.

I decided to try my hand at baked chicken tenders, "breaded" with almond meal.

Ingredients:

• ~2lbs chicken breast (or tenders)
• 4 egg whites
• 2tbsp water
• 1.5 c almond meal (or almond flour, if you prefer)
• 2tsp Mrs. Dash (I used the Italian)
• 1tsp pepper

Directions:

Preheat oven to 350.

Lay your chicken out on a cutting board and cover with plastic wrap.  Beat with a mallet (or, as you see here, an 8lb dumbbell!) until chicken is approx 1/2" thick.  Cut chicken into strips (or nuggets!).

In one bowl, combine the egg whites and water to make an egg wash.

In another bowl, combine the remaining ingredients (add more seasoning, if you prefer!).

Dip each piece of chicken in the egg wash, then coat with the dry ingredients. As you go, place chicken strips/pieces on a cookie sheet lined with parchment paper.

Bake chicken strips for approximately 25-35 minutes, turning halfway through.

You'll know they're done when they're a gorgeous golden brown!



Gorgeous golden brown!! Light crunch on the outside, juicy chicken inside!



Served ours with collard greens, sweet potato fries and homemade "honey mustard" (literally honey and mustard whipped together!!)

Recipe: Primal Beef Stew in the Crockpot

I really, really need to learn to take more profesional pictures.Because this stew really deserves someone better than me snapping a phone pic of the stew in the crockpot.

No. Really.

This has to be the best stew I've ever made, and I've made plenty of beef strew before going paleo/primal.

 I ain't just whistling dixie here, y'all.

My hubby asked how I was going to make stew without potatoes. I said I just wasn't going to put any in, and he gave me the hairy eyeball.

Our blogging compatriot, Lola, asked me how I was going to thicken the sauce for the stew without using corn starch (normally I'd use potato starch anyway), and I said arrowroot powder. And got a thumbs up.

See?  These little things are easy to overcome.

So let's get on with the recipe, shall we?

Paleo/Primal Beef Stew

Ingredients

• 1 lb beef, cut into chunks. Use your favorite cut, or what you have on hand.
• 1-2 onions chopped
• 1 cup chopped bell pepper (colors of the rainbow, peeps! Get those vitamins!)
• 1 cup chopped carrots
• 1 stalk chopped celery
• 1-2 cloves garlic, minced 
• 2-4 cups beef stock or low sodium beef broth
• 1 cup red wine (I used Chiraz, because it was what I had on-hand) or 1/4 cup red wine or balsamic vinegar (don't go nuts with the vinegar unless you like things *really* tangy)
• 1/4 to 1/2 cup arrowroot powder
• 2 teaspoons garlic powder and/or onion powder
• other seasonings to your taste: dried parsley, cayenne pepper, sea salt

Directions

1. put the chunks of beef into a baggies and dump the arrowroot powder and the granulated garlic or onion powder  in there as well.  Shake to coat. (great job for the kids, make them shake the bag and then get them to say, "And I helped!" in their best southern accent) (sorry, I couldn't help myself) If 1/4 cup of the arrowroot powder doesn't coat the beef thoroughly, then go whole hog and put in another 1/4 cup.
2. put a little bit of oil oil in a hot skillet and immediately throw in the onions and peppers. Cook until they start to soften and become fragrant. Take out of the skillet and put into the crockpot.
3. add a little bit more oil into the pan and place the coated chunks of beef into it. Don't crowd them, do it in batches if you have to.  Brown each side of the beef, and place them into the crockpot with the onions and peppers.
4. add the carrots and celery to the crockpot and cover with beef stock.
5. add the spices of your choosing, put on the lid, and cook for 2 hours on low.
6. after 2 hours, add the wine. Stir it well. Cover and cook for another 2 hours.

Viola!  Beef stew that's fit for a king. Or a caveman.

P.S. The only thing I could possibly add to this stew would be mushrooms. When I make this again, and oh yes, I will, I will add them when I add the wine, so they aren't cooked down to nothing.

Enjoy.

Recipe: Spicy Chicken Wings

DaMan loves hot wings. Unfortunately, he prefers the breaded kind, not the buffalo sauced kind. He loves a spicy breading on deep fried wings.

This is so not compatible with the Paleo/Primal lifestyle that we are trying to emulate, but I thought that I might try to work something out as a "Once in a While" treat, while still keeping it gluten-free, and trying to cut down on the badness that happens when you deep-fry foods.

What I came up with probably isn't for day to day clean eating. Most certainly not when you are doing a cleanse, or a 21/30 day challenge, but it does boast to not having any wheat flour, and it was pretty delicious.

I was having a hard time coming up with an egg wash and "breaded" coating that stayed on the chicken wing through the cooking process. I had a moment of genius inspiration and decided to try tahini as way to  thicken the egg wash in to a more batter-like consistency, and it worked pretty darn well! If you don't have or cannot obtain Tahini, you might try an unsweetened almond or other nut/seed butter, but it might be more difficult to incorporate into the egg wash without using a food processor.

In an attempt to keep calories down, I only pan-fried the wings for a short time, just enough to set the coating, and then finished cooking in the oven. I wanted the breading to be crunchy, yet have the same mouth-feel as a deep fried wing.

*Note, work in batches. Fry a few wings at a time, then put on a cooling rack with paper towels or aluminum foil underneath to catch the excess oil.  Then carefully move the wings to a baking sheet lined with parchment paper to finish in the oven. You might want to double line it.

So here you go. I hope you enjoy it as much as DaMan did:




Spicy Breaded Chicken Wings

(this recipe coated about 20 wings)

Wet Ingredients for the egg wash:

•  3 eggs
• Spicy Hot Sauce, a few dashes, to taste
• 2-3 Tablespoons Tahini
• 2-3 Tablespoons Almond or coconut milk (if needed to stretch the egg wash)

Dry Ingredients:

• 1/3 cup coconut flour
• 1/3 cup almond flour
• 1/3 cup almond meal (dried leftover almond paste from making your own, if you keep it)

Egg Wash with Tahini (the secret ingredient!)

Spices, these are optional, but highly recommended for flavor and for beefing up the "breaded coating":

• Garlic powder
• Onion powder
• Mrs Dash
• Seasoned pepper
• Paprika
• Sea Salt
• Chili powder
• Cumin
• Cayenne Pepper

Directions:

1. Preheat oven to 350 degrees
2. Put all the dry ingredients and your chosen spices into a gallon-sized ziplock baggie. 
3. In a large bowl, whisk all the wet ingredients well.
4. Heat a large skillet with your preferred oil. I ended up using veggie oil, because the coconut oil smoked too quickly. If you can make it work, great.
5. Drag your chicken wings through the egg wash, then coat with the dry ingredients by shaking them in the baggie with the dry ingredients.
6. Place in skillet and let brown for 2-3 minutes on each side. 
7. Place chicken on cooling rack with paper towels underneath to catch excess oil. Let drain for a few minutes.
8. Place drained chicken on a cookie sheet lined with parchment paper. Place in the oven until the chicken reaches 165 degrees.



Fry in batches, don't overcrowd the skillet.







9. Let wings cool for a few minutes, then serve.

Enjoy!

Here's a Primal Ranch Dressing Recipe that you might use a dipping sauce,it's from Mark's Daily Apple.

place quick fried wings to a cooling rack before transferring them to the oven for finishing.