This Week's Gruel - Return of the Bone Broth

This is pretty much a standard week's slow cooker recipe:

Grass fed beef shoulder roast and liver, yellow squash, onion, broccoli, cauliflower...  and red potatoes
Turmeric and black pepper
Organic tomato sauce
1/2 can of Trader Joe's light coconut milk
3/4 cup of bone broth

Here's the NutritionData.com profile... but of course, there's no "bone broth" in the database.

http://nutritiondata.self.com/facts/recipe/2652284/2

I finally got organized enough to make some Bone Broth the day before, so I added about 3/4 cup to this week's gruel (Bone Broth recipe from NomNomPaleo).

Okay, here's the step by step part.  15 minutes start to finish...

Red potatoes! A dose of the "safe carbs"... 

Chop it up and throw it in the cooker

Spices

Beef shoulder roast and beef liver

And, with liver in the mix, that means Rufus got some more tasty liver strips.  These were cooked in leftover  bacon grease.  Double yum!

1/4" strips - bake at 300 for about 15 minutes - 300 keeps the bacon grease from smoking 

Finished product - really no reason I couldn't snack on these, too.

Return of the Carbs! Or at least 1 red potato

Well, after some feedback and further analysis of my diet, it looks like I need some additional carbs.  I'm not going crazy.  We're talking one medium size red potato in this recipe.

Here's a link to the Q&A with Paul Jaminet that led to this shocking change.

http://perfecthealthdiet.com/q-a/comment-page-33/#comment-89640

Here's dinner:
Grass fed beef coated in turmeric, red potato, cauliflower, onion, brussel sprouts, collard greens, and bacon!

Rufus was the beneficiary of some beef, beef fat, and connective tissue from a bone broth I made today.

Midweek Leftovers - King Salmon and Veggies

This one is pretty simple:

Sweet potato

Brussel Sprouts

Cauliflower

Coconut oil (5 tbsp)

Leftover baked King Salmon

I heated up the veggies, and then added the salmon at the end to warm it up.

As a bonus for Rufus, with his modified Evo or Evolutionary diet, he had:

Evo dry

Evo canned

1 egg yolk

1 probiotic pill (white - hidden in the wet food)

When are you handing me my bowl? Says Rufus!

This Week's Gruel - More Beef and Liver - with Dog Treats

This week's gruel is pretty much like last week's:

48 oz tomato sauce
1 shallot
10 baby carrots
6 large brussel sprouts
broccoli
kale
1.3 lb grass fed beef roast
1/4 lb grass fed beef liver

However, the twist was baking some liver treats for Rufus.  I cut 1/4 lb of liver into strips and baked in an oiled pizza pan at 300 for about 15 minutes.  Yum! says Rufus.

Here's the pics:

Ready in 6-8 hours...

Almost forgot the Kale!

This was 1/2 lb and I don't "love" liver yet, so I split it with Rufus

1/4" thick strips - baked at 300 for about 15 minutes.

Finished product - keep in the fridge for a week's worth of treats.

Are these to your liking, sir?

Be careful when feeding - I almost lost a finger.

A Few Dinners - Beef & Mahi Mahi

Here are a couple of recent dinners.  The main "new" thing is a slightly smaller portion of grass feed beef.  Instead of my "normal" 1/2 lb pre-cooked weight, I'm cutting back to 1/3 lb.  In part, this is due to reading Paul Jaminet's Perfect Health Diet.  One thing I learned from that is my protein intake was >100 grams on a typical day (in fact close to 140g).  That's essentially more than any human can process, and there are some potential negative consequences of eating that much protein.

There's a potential problem with too much protein. Your body doesn't store excess protein. It either converts it to glucose, if necessary (with 55% efficiency, usually when you're eating very low-carb), or your body excretes the excess. In theory, the excretion requires too much work from the kidneys, and the excretion turns the excess into ammonia, which could leech calcium from your bones as a protective measure. Dr. Christopher Gardner speculates about this in a YouTube video while discussing the results of the A to Z study. link

So, if we're cutting back the protein by 40g or about 160 calories, what are we going to do to replace the calories?  Answers:

   1) add more Ghee to the stir fry
   2) top the burger with 1 tbsp of grass fed butter
   3) make sure to add a strip of bacon to the veggies.

Yum!

The second dish was baked Mahi Mahi, and basically the same veggie mix.  I did not put butter on the fish, but maybe I will next time.

Baked Mahi Mahi with veggies... I love Cayenne pepper

Rufus - the other kitchen helper

Lamb Loin Chop with Garlic

If you're a fan of GARLIC and don't mind the smell of roasted garlic wafting through your house for hours, or perhaps days, this lamb loin chop recipe will delight.

Lamb gets a lot of mention on various Paleo blogs as one of the good red meats.  Part of that is because a lot of what you get is grass fed New Zealand lamb.

Nutritiondata.com has this profile on lamb:

And here's the overall rating for this meal, approximately.  I'm not quite sure how roasting affects the nutrient profile, but at least this gives a ballpark ideal.

http://nutritiondata.self.com/services/referral?messageKey=9f24ae8f66323e326ffbca8d935a4111

Key Stats:   634 calories (surprisingly filling)
Protein  76 grams
Fat        23 grams  (10g saturated)
Carb      32 grams

It is also a good source of Niacin, Vitamin B6, Vitamin B12, Phosphorus and Zinc, and a very good source of Protein, Vitamin A, Vitamin C and Vitamin K.


Inflammation Factor:  A Most Excellent + 662


Let's get started:

First, I put a baking rack into a pyrex baking dish and then filled the remaining space with chopped veggies.  I rubbed some Macadamia nut oil in that end to keep things from sticking, and also added about 3/4 cup of water.

Next up, we put the lamb on the rack, and used the trusty garlic smasher.




Here's how it looked going into the oven at 350 degrees for about 45 minutes


















Toward the end, I put some foil over the veggies because they started to look a little dry.  However, while I might experiment with techniques for roasting veggies, they turned out perfectly cooked and not dry once I stirred them up on the plate.

Out of the oven

Onto the plate

Kitchen helpers were very pleased with the spare bits of fat and small shavings of meat off the bone.