Foods, Uncategorized

Slow Cooked Moroccan Beef Stew

moroccan beef stew

Slow Cooker Moroccan Beef Stew

 

This stew is typically served with couscous made from high-FODMAP wheat, however quinoa, buckwheat groats, or millet are excellent low-FODMAP stand-ins for couscous. A green salad would be a nice accompaniment, as well.

 

Ingredients

3 pounds beef chuck roast

4 teaspoons garlic-infused olive oil, divided

1 cup water, divided

2 medium carrots, peeled, cut into ½-inch chunks

1 medium parsnip, peeled, cut into ½-inch chunks

1 cup finely chopped leek leaves

1 teaspoon ground cumin

1 teaspoon ground turmeric

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1 teaspoon salt

½ teaspoon freshly ground black pepper

2 tablespoons packed light brown sugar

14.5-ounce can diced tomatoes, undrained

1 pound cubed sweet potato, skin on, cut into 1-inch pieces

Preparation

Trim and discard visible fat from the beef, and cut it into 1-inch cubes. In a large skillet over medium-high heat, heat 2 teaspoons of oil. Add half of the beef, without crowding pieces, and allow them to brown on one side without moving. When pieces are dark brown, after about three minutes, turn them over. Brown the beef on another side for 3 to 4 minutes. Remove the pieces from the skillet and set aside. Add ½ cup of water to the skillet and scrape up the browned bits. Add this liquid to the slow cooker. Reheat the skillet with 2 more teaspoons of oil and brown the second batch of beef. Repeat adding water to the skillet, scraping browned bits and adding liquid to the slow cooker.

 

Add the carrots, parsnip, leek leaves, cumin, turmeric, cinnamon, ginger, salt, pepper, brown sugar, and tomatoes to the slow cooker. Distribute the partially cooked beef in a single layer on top of the vegetables.

Top with sweet potatoes, cover and cook on high for 6-8 hours, depending on your slow cooker. The stew is ready to serve when the sweet potatoes are tender when pierced with a fork. Serve over cooked quinoa or rice.

Ingredient Substitutions and Variations

Replace sweet potato with 4 cups of kabocha squash (1¼ pounds), seeds removed, cut into 1 inch pieces. There is no need to peel it, as the skin is edible.

 

To make cutting kabocha squash safer and easier, microwave the entire squash on high power for 3 minutes for a 1 ½ pound squash, longer for a larger squash. Test with a large chef knife; the skin should yield to knife but not be too soft. If the squash’s skin resists the knife, continue to microwave it in 1 minute increments.

 

Place the bottom side down and halve squash slightly to one side of the stem.

 

Cooking and Serving Tips

Why not start the stew before bed and wake up to a fragrant kitchen? Refrigerate it in the morning and reheat it for dinner.

 

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Foods, Health and Disease, Uncategorized

Grass Fed Beef vs. Poultry

grass-fed-beef-climate-change

Grass-Fed Beef is Superior to Poultry

 

For over 50 years red meat has been vilified for its heart clogging saturated fat & cholesterol content.  In Poultry products, have been marketed as the healthiest animal protein due to their low-fat content.  New understandings of health and inflammation now reveal that grass-fed beef is significantly more nutrient dense than poultry.

Saturated fat and cholesterol have been blamed for heart disease and other cardiovascular diseases.  Research indicates that saturated fats and cholesterol are necessary for overall cellular health.  They play an extremely important role in regulating neurological, cognitive and hormone function.  A diet low in these important fats causes lowered immunity, sex hormone function and accelerated aging and brain degeneration.

Beefsnutrutional

Red Meat can be a SuperFood:

 

Red meat could be one of the best foods in an individual’s diet or one of the worst.  The key factor is what the animal is eating.  Naturally, cows eat a near 100% green diet of grass, flowers, shrubs and other wild vegetation.  Grain feeding is genetically incongruent for these animals and leads to excessive weight gain and fat accumulation.

The typical grain-feed is made up of corn and soy due to the low cost associated with government subsidies.  Grain-fed cows are extremely high in omega 6 fatty acids. The average ratio for a cow on a grain-fed diet is roughly 25:1 (omega 6:3). This is genetically incongruent for all mammal species that should naturally be around 4:1

essentialfatcomparison

The Importance of Omega 6:3 Ratios:

 

Humans should naturally have an omega 6:3 ratio around 4:1 or 2:1. When these ratios become skewed, they trigger cellular inflammation and accelerated cellular degeneration. This environment causes an individual to become highly inflamed and to build degenerative disease.

The more grass an animal eats the greater their omega 3 content and the lower their omega 6 levels.  A 100% green-fed diet, which is genetically congruent for a cow would provide an omega 6:3 ratio of 2:1.  This is ideal for the cows long-term health and is highly anti-inflammatory for human consumption.  The omega 3 fatty acids present in this meat are primarily the all-important long-chain variety EPA and DHA.

wall-street-journal-opt

The Poultry Based Diet:

 

Chicken and turkeys cannot live on grass alone.  They lack the highly-specialized digestive tract that allows them to convert grass and roughage into a quality meal.  This is too low in calories and too high in fiber for them.  They need some addition to grass and the vast majority of farmers choose to feed them a mixture of soy and grain.  Chickens can get about 25% of their calories from grass while ducks can go up to about 50%.  The higher the level of grass, the higher the anti-oxidant and omega 3 content of the meat and eggs.

Grass-fed mammals contain high levels of conjugated linoleic acid (CLA).  CLA is considered to be one of the most potent anti-carcinogenic nutrients.   In a study published in Cancer Research, animals given a mere 1.5% of their total calories in the form of CLA had a 60% reduction in tumor growth.   Finnish researchers have found that the greater the amount of CLA in a woman’s diet, the lower her risk of breast cancer.  Women who consumed the largest amount of CLA had a 60% lower risk for breast cancer.

 grassfedbeed

Grass-fed Beef Has Much More Anti-Oxidants than Poultry:

 

Grass-fed mammals are also extremely rich in carnitine and carnosine.  Carnitine helps cellular mitochondria drive energy efficiently from fat metabolism.  Carnitine is the critical gate-keeper that allows fatty acids to pass into the mitochondrial furnace effectively.  Carnosine is a powerful antioxidant that improves muscle, brain & cardiovascular function.  It functions to reduce the effects of stress and aging by protecting the proteins of the body which aids in tissue healing and repair.

Poultry has significantly less CLA, carnitine and carnosine than grass-fed beef.  Beef also contains a lot more branched chain amino acids.  This includes the crucial muscle building amino acid leucine.  Grass-fed beef has an enormous edge over free-range poultry when one compares the fatty acids, proteins, fat-soluble anti-oxidants and minerals such as zinc.

 

Call us and set up an appointment for you Personalized Health Care Plan.  No two bodies are the same!

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Diets and Weight Loss, Foods, Uncategorized

Slow Cooker Beef Brisket Low Carb

slowcookerbeef

Slow Cooker Beef Brisket and Vegetable Recipe for Low Carb Diet

 

Beef brisket is a meat staple in the US, particularly in Southern states. It is usually cooked in one of two ways – by braising, a long slow process of cooking the meat in liquid typically in a slow cooker or Dutch oven or on the BBQ also called smoking, a long slow process of dry cooking. The key to both is the “long slow” part, which breaks down the tough connective tissue in the beef, resulting in meat that is succulent, tender and flavorful. The Slow Cooker is most easily used for braised brisket, but if you use this recipe and you want to go for the drier type that is closer to a barbecue or smoked brisket, put all the vegetables on the bottom, as noted below. The meat will then sit on top instead of being submerged in the juices. The vegetables will be somewhat overcooked, but either way will be tasty from the broth.

 

Ingredients

One beef brisket, around 3½ to 4 lbs (you can ask your butcher to cut it in half if it’s too big)

1 tablespoon smoked or regular paprika

½ teaspoon chipotle powder if using regular paprika, ¼ teaspoon cayenne if using smoked paprika

1 tablespoon coriander or 2 teaspoons cumin (just depends on which flavor you like better)

2 teaspoons garam masala OR 1 teaspoon cinnamon and 1 teaspoon allspice

1 and ½ teaspoons salt

2 teaspoons pepper

2 packets sugar substitute (Splenda or Truvia preferred)

1 medium onion, sliced

1 large or 2 small-medium celery root (celeriac), peeled and cut into largish chunks (how to peel celery root)

2 large stalks of celery, chopped

1 bay leaf

3 cloves garlic, roughly chopped

¼ cup (4 tablespoons) tomato paste

¼ cup sugar-free ketchup

Preparation

  1. Trim most of the fat off the brisket, but no need to be fanatical about it.

 

  1. Mix the spices and sweetener together and rub the meat on all sides with the mix. Refrigerate the meat for anywhere between and hour and a day, and take it out half an hour or so before cooking.

 

  1. Very lightly oil the bottom of the slow cooker, and add the onion, bay leaf, and garlic. If you want to raise the meat, also add the celery root and celery.

 

 

  1. Spread the tomato paste on the bottom of the meat – this would be the non-fat side. This is to keep the paste from scorching on the bottom of the slow cooker.

 

  1. Put the meat on top of the vegetables of choice (fat side up), and add the rest of the vegetables to the top if you are braising.

 

  1. Cook for 9-11 hours on low.

 

  1. When the meat is tender, remove the meat and vegetables from the pot, and arrange on a platter. Stir the ketchup into the sauce. Taste and adjust the seasonings. You might want a touch more salt, spice, or sweetness.

 

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Foods, Uncategorized

Braised Beef Moroccan Style Recipe

braised-beef-morrocan-style

Braised Beef Moroccan Style Recipe

 

3 tablespoons coconut oil

2½ pounds chuck roast

2 cups chopped shallots

4 cloves garlic, chopped

½ tablespoon ground coriander

1 tablespoon paprika

1 teaspoon ground cumin

½ teaspoon turmeric

½ teaspoon cayenne pepper

1 cup grape, pomegranate, or cranberry juice

1 tablespoon red wine vinegar or balsamic vinegar

2 cups beef broth

1 cup freshly diced tomatoes

1½ cups golden raisins

Salt and pepper, to taste

Honey (optional)

Procedure:

Heat a large pot. Add two tablespoons coconut oil. Sprinkle meat with salt and pepper. Add meat to pot, sauté until no longer pink, about five minutes. Transfer meat to bowl.

Heat one tablespoon oil in same pot. Add shallots and sauté till brown, about eight minutes. Stir in garlic and next five ingredients.

Add fruit juice. For acidity or deglazing, add about a tablespoon of red wine vinegar or balsamic vinegar per cup of fruit juice.1 Stir occasionally.

Add the broth, tomatoes with juice, and raisins. Stir to blend. Add beef and juices, heat to simmer.

Reduce heat to medium low. Simmer uncovered, stirring occasionally until the sauce is thick and the beef is tender, about one hour and 15 minutes.

Season with salt and pepper.

 

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Diets and Weight Loss, Foods, Uncategorized

Low Carb: Korean Beef Skewers

korean beef skewers

Low Carb:  Korean Beef Skewers Recipe

 

Prep time: 10 minutesCook time: 8 minutesMarinating time time: Marinating timeYield: Serves 4 to 6

These Korean beef skewers are best when cooked on a grill, but they are also great cooked on the stovetop. Use a very hot cast iron skillet and cook for 3 to 4 minutes per side.

If you can’t find gochujang or you don’t like the ingredients in the store-bought stuff, use miso in the marinade instead or make your own.

Ingredients

For the steak:

¼ cup tamari or soy sauce

¼ cup mirin

¼ cup rice wine vinegar

2 tablespoons sesame oil

2 tablespoons gochujang or light miso

1 1/2 pounds skirt steak (flap steak or flank steak works well here, too)

Canola or other neutral oil

To serve (optional):

2 tablespoons sesame seeds

Cilantro or mint leaves

Cooked rice

Kimchi

Extra gochujang

Nori (seaweed sheets)

 

 

Directions

1 Whisk together the marinade: In a large bowl, combine the tamari (or soy sauce), mirin, rice wine vinegar, sesame oil, and gochujang (or miso) for the marinade. Whisk until the ingredients are well-combined.

2 Marinate the steak for 20 to 30 minutes: Cut the skirt steak into 2-inch wide strips. Add the strips to the bowl of marinade and stir until evenly coated. Marinate the strips of beef for 20 to 30 minutes at room temperature. If you are using wooden skewers, soak them in water for at least 20 minutes.

3 Preheat the grill for at least 20 minutes while the meat is marinating. The grill is hot enough when you can only hold your palm over the grill grates for a second or two.

4 Grill the beef skewers: Thread meat onto the skewers and brush with oil. Grill the skewers for 4 minutes. Flip and grill another 3 to 4 minutes on the second side, until the steak reaches your preferred doneness.

5 Serve the skewers: Sprinkle the skewers with sesame seeds and cilantro or mint, if using. Serve with rice, kimchi, nori, and extra gochujang

 

 

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Foods, Uncategorized

Low Carb: Chinese Beef Broccoli

chineselowcarbeefbroccoli

Not only is this an excellent low carb recipe, it is great for diabetics.

 

Low Carb:    Chinese Broccoli Beef Recipe

 

Prep time: 15 minutesCook time: 15 minutesYield: Serves 3 to 4

Pro tip: put the steak in the freezer for 15-30 minutes before slicing, it will be firmer and easier to slice thin.

 

Ingredients

3/4 pound flank or sirloin, sliced thinly across the grain

3/4 pound broccoli florets

2 tablespoons high-heat cooking oil

2 cloves garlic, very finely minced or smushed through garlic smusher

1 teaspoon cornstarch, dissolved in 1 tablespoon water

For the beef marinade

1 teaspoon soy sauce

1 teaspoon Chinese rice wine (or dry sherry)

1/2 teaspoon cornstarch

1/8 teaspoon freshly ground black pepper

For the sauce

2 tablespoons oyster sauce

1 teaspoon Chinese rice wine (or dry sherry)

1 tablespoon soy sauce

1/4 cup chicken broth

 

Directions

1 Marinate the beef: Stir together the beef marinade ingredients in a medium bowl. Add the beef slices and stir until coated. Let stand for 10 minutes.

2 Prepare the sauce: Stir together the sauce ingredients in a small bowl.

3 Blanch or steam the broccoli: Cook the broccoli in a small pot with at least an inch of boiling water until tender-crisp, about 2 minutes. Drain thoroughly.

4 Stir-fry the beef: Heat a large frying pan or wok over high heat until a bead of water sizzles and instantly evaporates upon contact. Add the cooking oil and swirl to coat. Add the beef and immediately spread the beef out all over the surface of the wok or pan in a single layer (preferably not touching). Let the beef fry undisturbed for 1 minute. Flip the beef slices over, add the garlic to the pan and fry for an additional 30 seconds to 1 minute until no longer pink.

 

5 Add sauce, cornstarch, and broccoli: Pour in the sauce and the cornstarch dissolved in water, stirring, until the sauce boils and thickens, 30 seconds. Stir in the the broccoli.

 

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Foods, Uncategorized

Beef Stroganoff

beefstroganoff

 

Beef Stroganoff

Low Carb

 

INGREDIENTS

    • 3 oz Mushroom Pieces and Stems
  • 20 oz Beef Inside Skirt Steak (Trimmed to 1/4″ Fat)
  • 1/2 cup chopped Onions
  • 1/8 tsp Black Pepper
  • 2 tbsps Canola Vegetable Oil
  • 1 tbsp Unsalted Butter Stick
  • 2 oz Red Table Wine
  • 1 cup Beef Broth, Bouillon or Consommé
  • 1/4 cup Sour Cream (Cultured)
  • 1 tsp Dijon Mustard
  • 1/8 tsp Salt

 

 

DIRECTIONS

  1. Heat oven to warm setting. Sprinkle meat with salt and pepper.
  2. In a large nonstick skillet heat oil over medium-high heat. Brown meat in batches, about 1 minute per side. Transfer to a platter and place in oven.
  3. Melt butter in skillet; add yellow onion and cook 3 minutes, until softened. Add mushrooms. Cook 10 minutes, stirring occasionally, until mushroom liquid evaporates.
  4. Add wine; cook 5 minutes. Stir in beef broth and cook 10 minutes, until mushrooms are coated with a thick sauce. Stir in sour cream and mustard. Add meat and accumulated juices.
  5. Reduce heat to low and cook 2-3 minutes, until meat is heated through. Season to taste with salt and pepper.

4 Servings with 3 Carbs per serving

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Foods, Uncategorized

Slow Cooked Beef Stew

beefstew

Slow Cooked Beef Stew

 

Ingredients

 

1 ½ lb beef stew meat, cut into 3/4-inch cubes

5 tablespoons all-purpose flour, divided

1 lb small (2 1/2 to 3-inch) red potatoes, quartered

1 ½ cups frozen pearl onions (from 16-oz package)

1 bag (1 lb) ready-to-eat baby-cut carrots

1 jar (12 oz) beef gravy

1 can (14.5 oz) Muir Glen™ organic diced tomatoes, undrained

 

Directions

 

On waxed paper, sprinkle beef with 2 tablespoons flour, 1 teaspoon salt and 1/2 teaspoon pepper; toss to coat. In 10-inch skillet, heat about 1 tablespoon of oil over medium-high heat. Add coated beef; cook and stir 4 to 6 minutes or until browned, stirring occasionally.

 

In 4- to 6-quart slow cooker, layer potatoes, onions and carrots. Add browned beef; sprinkle with any remaining flour mixture. Top with gravy and tomatoes.

 

Cover; cook on Low heat setting 8 to 10 hours.

 

As always please adjust the recipe for your needs.  If you need help, call us.

 

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Foods

Sweet and Sour Beef

sweet and sour beef

Sweet and Sour Beef

Ingredients

1 tablespoon cornstarch

2 tablespoons cold water

1 pound beef top sirloin steak, cut into 1/2-inch cubes

1 teaspoon salt

1/2 teaspoon pepper

3 teaspoons canola oil, divided

1 large green pepper, cut into 1/2-inch pieces

1 large sweet red pepper, cut into 1/2-inch pieces

2 medium tart apples, chopped

1/2 cup plus 2 tablespoons thinly sliced green onions, divided

2/3 cup packed brown sugar

1/2 cup cider vinegar

Hot cooked rice, optional

Directions

In a small bowl, mix cornstarch and water until smooth. Sprinkle beef with salt and pepper. In a large nonstick skillet or wok coated with cooking spray, heat 2 teaspoons oil over medium-high heat. Add beef; stir-fry 2-3 minutes or until no longer pink. Remove from pan.

In same skillet, stir-fry peppers and apples in remaining oil for 2 minutes. Add 1/2 cup green onions; stir-fry 1-3 minutes longer or until peppers are crisp-tender. Remove from pan.

Add brown sugar and vinegar to skillet; bring to a boil, stirring to dissolve sugar. Stir cornstarch mixture and add to pan. Return to a boil; cook and stir 1-2 minutes or until thickened. Return beef and pepper mixture to pan; heat through. If desired, serve with rice. Sprinkle with remaining green onion. Yield: 4 servings.

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Foods

Fatter Cattle; Fatter People

cattleeatinghrass

Cattle were made to eat grass and

not grains. But, if you feed a cow corn, soybeans and chicken manure (like a

majority of operations do) they fatten up faster for slaughter. That is, fatten

up with inflammation and diabetes… But the more money that these farmers get

for fatter animals means a lot less nutrition for humans. If you are a

meat-eater, you had best be consuming healthy animals and not sick ones – if you

want to stay healthy. Besides, a recent USDA study found that, compared to

grain-fed, grass-fed beef has more natural beta-carotene, vitamin E, omega-3s,

conjugated linoleic acid (CLA), calcium, magnesium, potassium and is lower in

inflammatory omega-6s.

For more information, or a personalized health care plan, please call;

Health and Wellness Associates

312-972-WELL