Recipes

Insider Tips on Cooking Grass Fed Beef
  1. Overcooking, is Grass Feds worst enemy! I went through several roasts and family frowns before I figured it out. Because Grass Fed beef is low in fat, it should be cooked rare to medium rare.
  2. Marinating, using a rub, or salt/pepper can be your best ally when preparing meat:

*Marinade recipes, that include lemon, vinegars, or red wine, work great. I love balsamic vinegar.
*Italian dressing or other premade dressings work well when you’re in a hurry.
*I enjoy using salt and pepper rub, especially when I don’t have time to marinate. Massage your thawed steak with the salt and pepper. For added tenderness, use a meat mallet or rolling pin to break down the connective tissue.  Don’t overdo this unless your recipe calls for it.
*Cooking roasts in a sauce helps to add moisture to the meat. The Chuck Steak is great in
an Italian meat sauce. When I’m cooking steaks I like to boil down the marinade (from the meat) and drizzle over the top at serving time.
*Another tasty tip is to use garlic butter in the final minutes of cooking when the heat is low.
*Before roasting or searing use a healthy oil to rub onto your meat. Great oils to use are grapeseed, coconut, avocado, truffle, or extra virgin olive oil. Oils will prevent drying and sticking.
*When preparing hamburgers, meatballs or other ground beef recipes use fried or chopped onions, chopped green peppers, chopped olives, herbed vinegars or “healthy” oils to add moisture to the meat.
3. Bring your Grass Fed beef to room temperature before cooking.
4. Preheat your pan, grill, or oven before cooking Grass Fed beef.
5. Never use a microwave to thaw or cook the beef.
6. Always use tongs to turn your meat. Do not use a fork as it will release juices from the meat.

Temperature: Grass Fed beef has a high protein, low fat content. Therefore the meat usually requires 30% less cooking time. It will continue to cook after you remove it from the heat source. Stop cooking the beef 10 degrees before it reaches the desired temperature. Let the meat stand, covered in a warm place, for 10 minutes before serving.
Grilling: Grass Fed beef cooks quickly so beware.  Sear the meat on each side on high temperature to seal the juices. Reduce heat to medium or low to complete cooking. Watch your temperature and never leave steaks unattended.
Stove Top: Cooking on the stove top you have more control over the temperature. We love the cube steaks cooked on the stove top. Massage your steak with a rub, sear in a pan, on each side. Turn the heat to low for a few minutes finishing with garlic butter.
Roasting: When roasting, first rub the meat with a “healthy  oil.” If you have time you can also sear it in a pan to seal the juices. Reduce the temperature of your recipes by 50 degrees, for example, 275 degrees for a roast. If you’re using a crockpot,  the lowest setting. The cooking time will be the same or slightly shorter.

Best Tools: Marinade or Rub, Tongs, and a Thermometer.

Chili

2# Ground Beef
3-4 Cloves Garlic minced
1 medium Onion chopped
1 Cup of Organic Salsa
3 Cans Diced Organic Tomatoes
1 Can Origanic Black Beans
1 Can of Organic Red Pinto Beans
2 tsp. Celtic Sea Salt
1 tsp. Black Pepper
~1 1/2 TBL Chili Powder-gluten free
½ oz. square of 99% Dark Chocolate
1 Tablespoons of Honey

Use a large frying pan or skillet.  Saute the garlic and onions in grapeseed oil.  Add ground beef and cook.  Add diced tomatoes, salsa, salt, pepper, and chili powder, honey and dark chocolate.  Simmer for 1-2 hours.  Add the beans at the end of cooking.

Rolled Rump Roast

Roast
Olive oil, Grape Seed or Coconut Oil
Rub, Salsa, or Salt and Pepper

Preheat the oven at 275 degrees.
Rub the roast with olive oil or grape seed oil.
Massage the roast with a rub, or salt and pepper, or salsa.
Seer the roast in a preheated frying pan or dutch oven on all sides.
Place the roast in a preheated oven, uncovered, for 1 ½-2 hours or until internal temperature reaches 130 degrees for rare meat; 140 degrees for medium-rare.
Remember, your roast will continue cooking once it’s out of the oven, so temperature may rise a bit more.
Let your roast stand for 10 minutes before slicing. This allows the juices to settle.

Rolled Cube Steak

2 medium sized Cube Steaks
8 oz. Mushrooms, chopped
2 pieces of Italian Sausage, casing removed
4 cloves Garlic, chopped small
½ tsp. Salt
Using a frying pan, Saute the garlic in oil (I like to use Bacon fat). Add the mushrooms, crumbled Italian Sausage, and salt.  Lay the cube steaks on a cutting board. Tenderize with a mallet if needed.  Spread the above mixture across the steaks. Roll the steaks and secure with butcher string. Saute’ the rolls in butter with garlic cloves. Turn the rolls as needed to brown. No more than 7 minutes total. Yum!

Easy Cube Steak

2 medium sized Cube Steaks
Steak and Chop Rub
Massage the steaks with the rub and saute’ on each side; medium to high heat. Cooking a total of 5 minutes. Oils I like to use are bacon fat, garlic butter, or grape seed oil. 

*Another version of this recipe is to moisten the steak in milk or a beaten egg and then dredge the cube steak in flour. Saute’ in oil.  At our house we’re grain free and dairy free so we use coconut milk or almond milk in place of the egg; chestnut flour replaces the white flour.

Meat Sauce

1-2 Chuck Roast, cut into 2 inch cubes
1 lb. Italian Sausage, cut into 2 inch pieces
8 cloves of Garlic minced
1 Onion chopped
6-12oz. cans of Plum Tomatoes, chopped
1-6 oz. can Tomato Paste
1 cup Water
½ cup Red Wine
4 Carrots, diced in food processor
1 Tbl. Celtic or Himalayan Sea Salt
2 tsp. Black Pepper
2 tsp. Dried Basil
2 tsp. Dried Oregano      
½ tsp. crushed Red Pepper

Seer the cubed Chuck Roast and Italian Sausage in a frying pan.  Put the meat into a stainless steel pot.  Sautee’ the onions and garlic in the same frying pan. May need to add a little water or red wine to the pan while cooking. Add this mixture to the meat.  Add the tomatoes and tomato paste to the meat.  Add the water and wine to the meat. Bring to a boil and then turn the heat to low. Add the carrots, salt, pepper, and herbs.  Simmer for 3-4 hours.

Serve over pasta.  We’re gluten free and usually grain free. We use spaghetti squash or our favorite-julienned zucchini sautéed in garlic and olive oil.

Beef Stew

1-2 Soup Bones
1 lb. Stew Meat
2 Tbl. Apple Cider Vinegar
1 Onion chopped
5 cloves Garlic
1 Tbl. Celtic or Himalayan Sea Salt
2 tsp. Black Pepper
1 tsp. oregano
1tsp. basil      
Organic Carrots, large cuts
Frozen Organic Green Beans
Organic Golden Potatoes, quartered
1/3 Cabbage, sliced thin

In a stainless steel cooking pot, add the soup bones, stew meat, vinegar, onion, garlic, and top with water. Bring to a boil and simmer on low for 2 hours.  Strain the broth into a second pot.  Shred the beef and add to the broth. Add vegetables, bring to a boil and simmer for about 15 min.  I like my broth a little creamy so I take the onions, garlic, and a few of the cooked vegetables and blend them in a Vitamix until whipped.  You can also use leftover mashed potatoes or creamed white beans as a thickener.  Season with salt, pepper, and herbs.

*Grass Fed Bone Broth Soup

The broth from beef bones or chicken, fish, pork….is high in minerals.  To extract the minerals put the bones in a crockpot and cover with water.  Add 2-3 Tbl. of Apple Cider Vinegar.  Add salt, pepper, and herbs. Cook on low for 8-12 hours.  You can add more water as this will be your broth.  This can be the base for any kind of soup or sip it often to increase needed minerals. You can also freeze it for later use.
Pulled Beef

2 Arm Roast quartered
2 tsp. Celtic or Himalayan Sea Salt
5 Garlic Cloves
1 chopped Onion

Put the quartered arm roast into a crockpot. Add about ½ cup of water to the bottom of the crock pot. Add salt, garlic, and onions. Cook on low for about 3 hours.  The meat should be very tender and pull apart easily. When the meat is ready remove it from the crockpot and let it cool. Pull the meat apart so it is in strands or small pieces.  Mix in your favorite BBQ sauce.  Serve on a bun or in lettuce.

Meatballs

2 lb. Ground Beef
1 Egg
2 Tbl. Coconut Aminos
2 Tbl. Olive Oil
1 cup chopped Onion
½ cup chopped Black Olives
1 cup chopped Mushrooms
1 Tbl. minced Garlic
¼ tsp. Cayenne Pepper
1 tsp. Pepper
1 ½ tsp. Salt

Add the above ingredients to a bowl. Mix well. Refrigerate the mixture for 30 minutes. With a small scoop form balls. Pan fry the meatballs in Bacon Fat, Coconut Oil or Grapeseed Oil.  Serve with your favorite sauce.

Grass Fed Steak Connoisseur

Cooking a great steak can be a challenge to get the desired flavor, juiciness, and doneness. Grass-fed steak can be a humbling experience until you get the hang of it. Once you understand the properties of grass fed beef there will be absolutely no need to frequent a steak house to get the best tasting steak.

The great thing about eating grass-fed and grass-finished steak is that it’s not only tasty but the health benefits are rewarding. You can eat a t-bone or tenderloin without the guilt.

 The appearance of grass-fed steak before it’s cooked will be firm to the touch with a bright red or purplish color and clear white fat marbling. The most tender cuts of steak are the rib eye, t-bone, porterhouse, New York strip, and tenderloin.

Cooking Tips:

  • Bring the steaks to room temperature before cooking them. This may take between 30 minutes to 2 hours.
  • When the steaks are at room temperature, pat dry with a paper towel and season with Celtic or Himalayan Sea Salt and freshly ground black pepper.
  • Rub melted or very soft cooking fat over the steaks such as Ghee (clarified butter), tallow, or coconut oil.  Do not use olive oil because too high of a heat will cause the olive oil to smoke and become oxidized, changing the flavor.
  • Grill or Pan fry your steaks:
    • Grilling: Sear the steaks on the hottest part of the grill for a few minutes on each side, turning only once to get grill marks. Finish on the cooler part of the grill for a few more minutes.
    • Pan-frying: Fry your steaks in a stainless steel pan or a cast iron skillet. You can choose to flip your steaks once or flip often. If you flip once, look for the droplets of blood that form on the top of the meat. When you see these it is time to turn your steak. If you use the “flip often” method you can flip the steaks about every minute. This method can lead to a juicer steak because the juices will be moving from one side of the steak to the other each time you turn the steak. This will allow for a more evenly cooked steak.
  • Rosemary and garlic are great additions to enhance the flavor of your steaks. While the steaks are cooking cut a fresh clove of garlic in half and rub it all over the steak. If you like a stronger garlic flavor spread one half  to one teaspoon of minced garlic over the steak .Then pat one or two sprigs of fresh rosemary on the steaks. I keep a pot of fresh rosemary growing in my kitchen during the winter, or on the deck during the summer.
  • Remember to always use tongs to turn your steak. A fork will let out the precious juices that keep your steaks moist. A thermometer will also release juices so to test for doneness you will have to practice a bit. Rather than a thermometer you can use the hand method comparing the feel of the steak to the feel of the thick part of your palm, just under the thumb. We’ll call that are the “beefy” part of your hand.
    • Open one hand. Using the forefinger and thumb from your other hand touch the beefy part of the opened hand. That is how a rare steak should feel.
    • Now touch your middle finger and thumb to the “beefy “ part of your  hand.  That will be the feel of a medium-rare steak.
    • Lastly, the ring finger will provide a feel of a medium steak and the little finger gives the feel of a well-done steak.
  • Let your steaks rest for 5 to 10 minutes after cooking. This is an important step to let the proteins relax and the juices settle.
  • Collect the juices from the plate to make a finishing sauce. Add a few drops of lemon juice and 2 Tablespoons of Ghee. Whisk and drizzle over your steaks.

If you pan-fried your steak you can deglaze the pan with red wine or balsamic vinegar. Add a few Tablespoons of Ghee and you have another great sauce to top your steaks with. paleodietlifestyle.com

ENJOY!