Yoga - Farming - Cooking - Country Living - Family - Natural Wellness
The adventures of a city-girl yoga teacher living a mindful life on a Scottish Highland Cattle farm, raising grass-fed cattle, learning to hunt & ride a motorcycle, and making the most of out the abundance of fresh, organic, local food.
The more I learn about Keto and AIP diets the more I understand that I personally need to combine them to get the best results. With multiple food allergies and Hashimoto's Thyroiditis, the keto recipes that are within my realm of safe foods are pretty limited, so I've been experimenting with recipes that fit into both AIP and Keto and I've been having good success. My current obsession is anything called a Fat Bomb! If you had told me even a year ago that I would be making delicious food loaded with healthy fats and calling it health food I would never have believed you. But here I am today making all types of fat bombs: chocolate, turmeric, sweet, savory... yummy!
One of my daily staples in this way of eating is Laird Superfood Creamers. I use them in my morning coffee, to flavor shakes, and now in my fat bomb recipes. Get your Laird Superfood Creamers and all of the other ingredients to make this recipe at Thrive Market (and get 25% off your first order and free shipping for orders over $49).
Ingredients:
1 cup Thrive Market Organic Coconut Chips
1/2 cup Nutiva Coconut Manna
1/4 cup Nutiva Virgin Coconut Oil
2 tbsp Laird Turmeric Superfood Creamer
1/4 tsp Ground Cinnamon
1/8 tsp Ground Black Pepper
a pinch of himalayan pink sea salt (or any sea salt)
Preheat oven to 325 and line a baking sheet with parchment paper. Spread the coconut chips and bake 5 minutes. Stir and bake another 3-5 minutes until evenly toasted.
Add the remaining ingredients and mix well. *if the coconut butter and oil are firm you can soften them up and make them easier to work with by gently heating - in a saucepan, a bowl of water, or microwave on low setting for 10 seconds at a time
Line a mini muffin pan with paper muffin cups and divide equally between 8 cups - you can also use an ice cube tray but it can sometimes be difficult to get them out of the tray.
Chill in the fridge or freezer until solid. Store them in the fridge or freezer - they will melt at room temp.
Recently, my doc suggested I go gluten free. Add this to my list of food allergies and the list of foods I can eat is starting to look pretty sparse. Luckily the Autoimmune Protocol eliminates all of the the things I am trying to avoid so I just need to search AIP recipes for ideas. If you know me at all you know I rarely follow a recipe. What fun would that be? I tried this one last night. It's a modified version of a few others I found on-line. The others had ingredients I didn't have on-hand so I improvised. I put them in the fridge just before bed so they could chill overnight and had one for breakfast. I'll be honest, I didn't have high hopes. They smelled pretty good when they were in the oven but they really didn't look good at all and the texture of the batter as I was spooning it into the pan was not appealing. The final taste and texture was a pleasant surprise! They are super easy and pretty darn delicious. Maybe I'll have another...
AIP Keto Pumpkin Bars
INGREDIENTS (makes 8 bars)
1/2 cup coconut oil
1/2 cup Sunflower Butter
1/4 cup Coconut Flour
1 1/2 cups pumpkin puree
2 tsp cinnamon
1 tbsp Monkfruit Sweetener, Classic (or other keto sweetener)
DIRECTIONS
1On the stove, melt coconut oil and sunflower butter over low - medium heat.
2In food processor, add squash, spices, coconut flour, salt and monk fruit. Pour melted coconut oil and sunflower butter on top and blend for 30 seconds being sure all the big pieces of squash are blended.
3Spoon into a small glass or ceramic baking dish (I used a 6x8 Pyrex). and use a spatula to smooth it out. Bake for 25 min at 350 degrees. Remove from oven, let cool, then cover and put in fridge until completely chilled.
NUTRITION INFORMATION (according to www.livestrong.com/myplate)
I remember the first time I grilled steaks from our cows. They were horrible. Really, truly horrible. I cooked them just the way I always did my grass fed steaks, on medium high heat for just a few minutes on each side, enough to sear the outside and leave the inside perfectly medium rare. Overcooking a good steak makes it tough, right? So I couldn't understand why these steaks were so tough! Someone suggested that grass fed meat is just going to be tough and I could marinade it in Coca Cola or Sprite to help break down the fibers. It seems this is a common practice to which I say, "UGH! Why bother with good quality meat in the first place?" I could also make my roasts in the crock pot in a plastic roasting bag for easy cleaning (along with BPA , phthalates, and other plasticizers) with a packet of meat marinade (aka chemical shit storm).
Hmmmm.....
No.
But, after gnawing away unsuccessfully for a few minutes I decided to throw them back on the grill for a while and after cooking the steaks to what I would have previously considered incredibly over- done, they were not great, but at least edible. The flavor was good and they were tender.
Since that time I have had quite a bit of practice and what I have discovered is that the meat from our cows is quite different from even the best quality grass fed beef I used to purchase at the co-op. It is denser, richer, and not as lean as what you would typically expect from grass-fed Most cooking sites will tell you that grass fed beef is leaner than conventional beef but this is a generalization. The amount of fat and the overall texture of the muscle will vary greatly from herd to herd, not only because of different food sources but also because of variance in breed, climate, and lifestyle of the animals. I guess our Scottish Highland cows have a pretty laid back life because their meat has some really nice marbling. The quality and flavor of the fat is different as well. Even though there is a nice amount of flavorful fat in our cuts, the fat does not render the same as beef from other sources I have used.
To get the most flavor and tenderness out of our Scottish Highland beef I have had to disregard everything I used to know about cooking beef. Slow and low is the way to go and I cook my steaks to more "doneness" than I used to. To get a really tender and tasty steak you really need to cook it slowly to medium well. Otherwise it's going to be tough and fatty. I know, I resisted too. Everyone I know who likes their steaks rare or medium rare has trouble with this point but you just have to trust me on this one.
Cast Iron on top of the wood burning stove - yum!
Here are my tips for a perfect steak or roast:
1) Thaw at room temp before you put it on the heat. After you have completely defrosted the meat overnight (or longer) in the refrigerator, set it out on the counter for 20 minutes to an hour. The amount of time you leave it out will depend on the size of your cut. You will need more time for a 5 lb. roast to come to room temp than a 1 inch steak.
2) Cast iron is best. Stainless steel is an acceptable second choice. Teflon coated or other non-stick pans?... Nope!
3) Bones add flavor. When I was pinching pennies I always bought boneless cuts. Who wants to pay for the weight of a bone? But a cut of meat with the bone attached will have more flavor than one without. When you can, cook meat on the bone. I save the bones, throw them in a crock pot with water, some cider vinegar , onions, carrots, celery, and a few seasonings and let it cook for at least a day - sometimes up to 3 days. Strain this into jars or just pick out the bones and you have made your own amazing and nutritious bone broth.
2) Always sear. For steaks, start with a med/high heat and just a few minutes on each side before reducing the heat. I like to put a layer of salt & pepper on the meat before searing but you could make up a seasoning rub with just about any dried spices or herbs that you like. For a roast, sear all sides before putting it in the roaster or crock pot, especially on the side with that nice layer of fat. Let it start to render. Add a little broth, wine or water to your pan to help scrape up the brown bits and pour that into the roaster.
3) I have had great luck with my steaks in the broiler. I like them even better than on the grill. I use a cast iron pan and sear one side on the stove top. Then I flip the steak and put the pan under the broiler. My broiler doesn't have a low setting but I can reduce the heat by putting it on the lowest rack, far away from the heating element. If you like it a little crustier you can always move it higher for the last few minutes of cooking time.
4) Cooking time varies by cut, thickness, starting meat temp, and other factors. Don't rely on a set amount of time. Never walk away from a steak. Pay attention, check in, and test for doneness by pressing on the steak. It's firmness will tell you how tender it is. This might take a little practice to learn how it feels when it's just right for you but, again, too many variables for a one size fits all description. Please, I beg you, do not check for doneness by cutting into the steak. Much of the juices will drain out and your steak will not be as good as it could have been.
5) Cook slow & low. This gives the fats time to break down and distribute their flavor into the meat. A higher heat can cause the fibers of the meat to contract, making it tough.
5) Let it rest. Give the meat a good 10-20 minutes, again this depends on the size of the cut you are working with. During this time the rendered fats and juices will be distributing and cooling in the fibers of the meat where they will impart their juiciness and delicious flavor. Don't worry, did you know that new science shows that fat from healthy, grass fed animal sources is good for you? It is! And it's delicious. So enjoy!
*Note: If you are following a favorite beef recipe you might try just dialing back the cooking temp and upping the cooking time a bit. This has worked for me with recipes from cookbooks and other blogs. For my first Prime Rib I used a recipe from the Complete America's Test Kitchen cookbook which is, by the way, the absolute best cookbook ever. Everything I've made from it has been the bomb. It turned out fantastic but I did cook it on 250 for almost 5 hours.
