Beef & Lamb

Wheat-free Meatloaf

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2 TBSP coconut oil

1 small onion, finely chopped

1 carrot, finely chopped

1 rib celery, finely chopped

2 cloves garlic, minced

2 pounds ground beef, chicken or turkey

¼ cup ground flaxseed

2 large eggs

½ cup tomato juice

2 TBSP chopped parsley

1 tsp sea salt

½ tsp ground black pepper

 

Preheat oven 350° F. Lightly oil a rimmed baking sheet.

In a large skillet over medium heat, heat the coconut oil. Cook the onion, carrot, celery, and garlic, stirring occasionally, for 5 minutes, or until tender. Transfer to a large bowl and let cool to room temperature.

Add the ground meat, flaxseeds, eggs, tomato juice, parsley, salt and pepper to the bowl.  Mix thoroughly.

With your hands, transfer the mixture to the baking sheet and shape into a log about 9” x 5”. Bake for 1 hour 15 minutes, until the juices in the corners of the pan are clear and the meat is no longer pink. Let rest for 10 minutes before slicing.

Adapted from “Wheat Belly Cookbook”, by William Davis, MD

Beef and Broccoli Stir-Fry

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By Irene Hayton

Marinade:

  • 2 tablespoons (30 ml) soy sauce
  • 1 tablespoon (15 ml) filtered water
  • ¼ teaspoon (1 ml) baking soda
  • 2 teaspoons (10 ml) rice vinegar
  • 3 cloves garlic, minced or crushed
  • ⅛ to ¼ teaspoon (½ to 1 ml) cayenne (optional)
  • 1 pound (500 g) lean beef, cut into 1-inch cubes

Sauce:

  • ¼ cup (50 ml) filtered water
  • 1 tablespoon (15 ml) soy sauce
  • 2 teaspoons (10 ml) arrowroot powder or cornstarch
  • 4 cups (1 l) broccoli pieces
  • half a red, yellow, and/or orange sweet bell pepper
  • 1 carrot
  • 1 to 2 tablespoons (15 to 30 ml) filtered water

Mix together the marinade ingredients, add the beef and stir well. Leave to marinate while preparing the remaining ingredients.

Mix together the sauce ingredients and set aside.

Remove the peel from the broccoli stems; cut broccoli into bite-size pieces. Cut the bell pepper into thin strips. Peel the carrot and cut diagonally into thin slices.

Heat a large skillet or wok over medium-low heat. Add the coconut oil, beef, and marinade and brown the beef on all sides. Add the broccoli, bell pepper, carrot, and 1 tablespoon of the water. Cover and cook for 6 to 7 minutes, stirring occasionally and adding the other tablespoon of water if needed. Add the sauce and stir until thickened. Serve over brown rice. Makes 4 servings.

 

Roast Beef

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By Irene Hayton

  • 2 teaspoons (10 ml) coconut oil
  • sirloin tip roast (approximately 3 lbs/1.5 kg)
  • 1 onion, thinly sliced
  • 4 cloves garlic, thinly sliced

Preheat the oven to 325°F (160° C).

Heat a large skillet over medium-low heat. Add the coconut oil and brown the roast quickly on all sides, using large spoons to turn it—don’t pierce the meat with a fork as this will allow the juices to escape.

Lay half the onion and garlic slices on the bottom of a deep casserole dish. Place the roast on top and lay the remaining onion and garlic slices on top of it. Cover and cook for 1 to 1½ hours or until the meat is tender and cooked to your liking. To check, remove the roast from the oven and cut into the center to see how well cooked it is. Keep in mind that the meat will continue to cook a bit once you take it out of the oven. Allow the roast to stand, covered, for approximately 15 minutes before slicing. Use the juices from the roast in the casserole dish to make gravy if you like.

Marinated Lamb

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By Irene Hayton

  • butterfly leg of lamb (approximately 1½ pounds/750 g)
  • · 1/3 cup (75 ml) filtered water
  • · 1 tablespoon (15 ml) apple cider vinegar
  • · 1 tablespoon (15 ml) fresh lemon juice
  • · 2 cloves garlic, minced or pressed
  • · 1 tablespoon (15 ml) diced red onion
  • · 1 tablespoon (15 ml) finely chopped fresh parsley
  • · 1½ teaspoons (7.5 ml) finely chopped fresh rosemary
  • · ½ teaspoon (2 ml) grated fresh lemon rind
  • · ¼ teaspoon (1 ml) oregano

Put lamb into a plastic freezer bag. Combine remaining ingredients and mix well, then add it to the bag, making sure that lamb is well-coated with marinade. Put the lamb in the fridge to marinate for several hours or overnight (the longer the better). Alternatively, you can marinate the lamb in a large covered bowl instead of a plastic bag. Turn the lamb every once in awhile to coat it with marinade.

Place the lamb on a roasting pan and cook at 325° F (170° C) for about 45 minutes for rare (approximately 30 minutes per pound). Be careful not to overcook it or it will be dry and tough. Be aware that it will continue to cook a bit after you take it out of the oven. Serve with tzatiki (see Eating Alive II for recipe), brown rice, and steamed broccoli and carrots. Makes 6 servings.

 

Lamb Stew

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By Irene Hayton and Carol Song

  • 1 tablespoon (15 ml) coconut oil
  • 1 large onion, diced
  • 3 cloves garlic, minced or pressed
  • 1 stalk celery, diced
  • 1½ pounds (750 g) boneless lamb shoulder or lamb stewing meat, trimmed of all visible fat and cut into ½ inch (1 cm) cubes (see Note)
  • 2 cups (500 ml) chicken broth
  • 2 cups (500 ml) filtered water
  • ¼ cup (50 ml) tomato paste
  • 1 teaspoon (5 ml) sea salt
  • 1 teaspoon (5 ml) dried thyme
  • 1 teaspoon (5 ml) minced fresh rosemary
  • 1 carrot, diced
  • 1 medium potato, peeled and cubed
  • ½ small turnip, peeled and cubed, about ½ cup (125 ml)
  • 6 small mushrooms, quartered (optional)
  • 3 tablespoons (45 ml) arrowroot powder or cornstarch
  • ½ cup (125 ml) cold filtered water
  • chopped fresh parsley (optional)

Heat a large pot over medium heat. Add coconut oil, onion, garlic, and celery and sauté until soft, about 5 minutes. Add the lamb and brown lightly on all sides. Add the broth, water, tomato paste, sea salt, thyme, rosemary, and carrot and stir well. Bring to a boil, reduce heat to low, cover and simmer for 50 minutes, stirring occasionally. Add the potato, turnip, and mushrooms, if using; cover and simmer for 30 minutes more or until the lamb and vegetables are tender. In a small bowl or cup, whisk together the arrowroot powder (or cornstarch) and the cold water, making sure there are no lumps. Stir into the stew, increase heat to medium, and cook, stirring, until the stew thickens. Ladle the stew into bowls and top each serving with parsley, if desired. Makes 6 servings.

Note: You can use 2 bone-in lamb shanks (about 500g/1 pound each) instead of the boneless lamb shoulder or stew meat. Just skim off any foam that rises to the top once the liquid comes to a boil. By the end of the cooking time, the meat should be falling off the bones; cut it up into smaller pieces. Take out the bones, remove any meat that may be left on them, and return the meat to the pot.