4 lamb shanks (PT), or ostrich/chicken (CT)
1 cup red wine
4 tablespoons olive oil
3 tablespoons apple cider vinegar
2 cups lamb stock
2 tablespoons tomato paste
½ teaspoon dried oregano
3 sprigs thyme, chopped
½ teaspoon ground cumin
¼ teaspoon cayenne pepper
4 cloves garlic
8 medium mushrooms, sliced
1 head cauliflower, cut into florets (PT), or broccoli (CT) 1. Place lamb shanks in red wine. Marinate overnight or for several hours. Remove lamb and pat dry with paper towels. Reserve marinade. In a heavy casserole, brown the meat in olive oil. Drain oil.
2. Add tomato paste, stock, marinade. Bring to boil and skim. Add all the seasonings except salt and pepper.
3. Bake at 300°F for 3–4 hours or until lamb shanks are falling off the bone. When there is one hour left of cooking time, place the mushrooms and cauliflower florets around the lamb. 4. Remove lamb and vegetables to a serving dish and set aside. Bring sauce to a boil, skimming if needed, until it has reduced by about half and thickened. Pour over the lamb and vegetables. Season to taste.
Mixed Carb
Protein
713 52 17 37
338 19 17 19
558 40 19 28
2 pounds ground grass-fed beef (PT) 80/20 (17% fat), or ground turkey breast (CT) 8% fat
2 cups chopped onions
2 tablespoons minced garlic cloves
1 medium jalapeno chili, ribs and seeds removed, minced 1½ tablespoons chili powder
2 teaspoons ground cumin
2 15-ounce cans crushed tomatoes
1 15-ounce can tomato sauce
1 can kidney beans, drained and rinsed
¼ cup plain yogurt (PT), or low-fat yogurt (CT) ¼ cup grated grass-fed cheddar cheese (PT), or low-fat grassfed cheddar cheese(CT)
1. Heat a heavy 5-quart pot. Add the ground beef. Cook, stirring and breaking up meat, until browned. Drain excess fat, leaving a small amount to cook onions in.
2. Add the onions and cook about 5 minutes. Add the garlic and jalapeno; cook until just tender. Stir in the chili powder and cumin. Continue to cook until fragrant, about 1 minute.
3. Stir in the crushed tomatoes and the tomato sauce. Simmer for about 30 minutes.4. Add the beans and continue cooking, uncovered, until meat and beans are very tender, and chili is thick, about 30 minutes more. Serve in small bowls. Garnish each bowl with 1 tablespoon each yogurt and cheddar cheese.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)Mixed 531 17 34 60
Carb 550 25 34 49
Protein 520 22 34 49
2 pounds boneless lamb stew meat (PT), or ostrich meat (CT), marinated overnight in red or white wine
1 cup flour seasoned with salt and pepper
2 tablespoons coconut oil
2 medium onions, chopped
4 cloves garlic, chopped
2 teaspoons Dijon mustard
3 sprigs rosemary, chopped
1 28-oz can crushed tomatoes
4 cups lamb or chicken stock
2 medium green peppers, seeded and chopped (CT), or 1 pound mushrooms, sliced (PT)
¼ cup chopped flat leaf parsley
2. Heat a large high-sided skillet and add the coconut oil. Sauté the lamb, brown on all sides, then remove from pan. Set aside. 3. Sauté onions for 5 minutes. Add the mustard, rosemary, garlic, tomatoes, and sauté for another 5 minutes.
4. Add the stock and the lamb. Bring to boil, and simmer for 2–3 hours. Stir occasionally to make sure it doesn’t stick to the bottom.
5. Thirty minutes before the lamb is done, add in the green peppers or the mushrooms.6. Garnish with parsley.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed 500 24 42 36
Carb 530 14 49 32
Protein 375 21 50 34
3 pound stewing beef (the tougher, cheaper cuts of meat)
2 cups red wine
7 tablespoons coconut oil, divided
½ cup flour
4 cups beef stock
½ teaspoon orange zest
3 sprigs thyme, tied together
½ teaspoon dried black peppercorns, crushed
1 pound maitake mushrooms, chopped (use another type mushroom if maitake not available)
3 large onions
Sea salt and pepper
1. Marinate beef in red wine overnight or for a few hours. Remove the beef from the marinade and pat dry (if beef is wet it won't brown).
2. In a dutch oven on the stove top, melt 3 tablespoons of coconut oil. Add meat and brown in small batches and set aside. Pour out cooking fat when done.
3. Add remaining coconut oil, melt, and mix in flour. Cook the flour and oil on a low heat stirring constantly for several minutes. Add the wine from the marinade and stock. Bring to boil, stir and blend well. Return meat and juices to the pot. Add thyme, crushed peppercorns and orange peel.
Continued on page 1354. Place the dutch oven in a 300°F oven and cook for 3–4 hours or until meat is tender. While it is cooking, sauté the onions in 1 tablespoon of coconut oil for 4–5 minutes and add the maitake mushrooms, sauté for about 10–15 minutes.
5. Remove the meat from the oven when it is tender. Season with salt and pepper to taste. When meat is tender, remove from oven. Remove thyme. Stir in onions and mushrooms and serve.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
2 ½ pounds chuck roast (PT), or ostrich/chicken breast (CT), cut into ¾ inch cubes
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 red wine
½ cup sherry
2 cups beef broth
1 can diced tomatoes in juice
1½ cups golden raisins
Salt and pepper, to taste
1. Heat a large pot, add 2 tablespoons coconut oil. Sprinkle meat with salt and pepper. Add meat to pot, sauté until no longer pink, about 5 minutes. Transfer meat to bowl.
2. Heat 1 tablespoon oil in same pot. Add shallots and sauté till brown, about 8 minutes.3. Stir in garlic and next 5 ingredients.
4. Add wine and sherry, boil until reduced to glaze, stirring occasionally, 8–10 minutes.
Continued on page 137
5. Add broth, tomatoes with juice, and raisins. Stir to blend. Add beef and juices, heat to simmer.
6. Reduce heat to medium low. Simmer uncovered, stirring occasionally, until sauce is thick and beef tender, about 1 hour and 15 minutes.
7. Season with salt and pepper.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed 499 15 42 44
Carb 470 11 46 36
Protein 620 28 46 36
2 ¼ pounds beef tenderloin (PT), or ostrich (CT) ½ cup fresh basil leaves, packed
1½ tablespoons fresh thyme
1 tablespoon fresh oregano
3 garlic cloves
2 tablespoons Dijon mustard
[ teaspoon black pepper
¼ cup extra virgin olive oil
½ teaspoon sea salt
1. To prepare the beef, trim off excess fat using a sharp knife. Fold the thin tip under to approximate the thickness of the rest of the tenderloin. Tie with butcher’s twine, then keep tying the roast with twine every 2 inches or so. This helps the roast keep its shape.
2. In the bowl of a food processor, combine the basil, thyme, oregano, garlic, mustard and pepper. While the food processor in running, slowly drizzle in the oil and continue to process until the herbs and garlic are finely chopped.
3. Rub the herb mixture over the beef and refrigerate 4 hours, up to 24 hours.4. Preheat the oven to 425°F. Place the beef on an oiled baking sheet. Sprinkle with salt. Bake 25 to 30 minutes, or until the internal temperature reaches 135°F (medium rare). Remove from the oven and let rest 10 minutes. Slice and serve.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)Mixed Carb
Protein
426 28 1 40
351 16 1 48
510 41 1 33
4 ostrich steaks, about 6 ounces each (CT), or bison (PT) ½ cup red wine vinegar
1 tablespoon honey
1 tablespoon Dijon mustard
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh rosemary
1 clove garlic, finely minced
¼ cup extra virgin olive oil
1. Place ostrich steaks in a shallow glass dish. In a small bowl combine the vinegar, honey, mustard, oregano, rosemary, and garlic. While whisking, slowly drizzle in the olive oil until fully blended.
2. Pour marinade over the steaks, cover and refrigerate for 2–4 hours. Turn steaks at least once while marinating. 3. Heat grill to high. Grill the steaks about 4 minutes per side, brushing on marinade every 2 minutes. Serve hot.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed 480 25 5 50
Carb 360 20 5 38
Protein 440 24 5 48
2 eggplants, sliced
2 tablespoons butter
1 pound ground lamb (grass-fed) (PT), or ground chicken (CT)
1 large onion, chopped
1 jalapeno pepper, chopped
1 tablespoon tomato paste
1 teaspoon cumin
½ teaspoon cinnamon
2 tablespoons chopped parsley
¼ cup red wine
¼ cup water
1 egg, beaten
¼ cup Gruyere cheese, grated
¼ cup bread crumbs from spelt or other wheat-free bread
3 tablespoons butter
3 tablespoons flour
1½ cups warm milk
2 egg yolks
1. Slice eggplant into ½ inch slices; salt, cover and set aside. Melt butter and sauté the lamb until browned. Add onion, jalapeno, tomato paste, cumin, cinnamon, parsley, wine, and water.
2. Simmer until liquid is absorbed. Stir in egg, cheese, and half the bread crumbs. Preheat oven to 350°F.Continued on page 141
3. To prepare sauce, melt 3 tablespoons butter on low heat. Add flour, stir, and remove from heat. Stir in milk—return to heat. Cook sauce till thick, add salt, and pepper. Combine egg yolks with a little of the sauce and then stir into the rest of the sauce mixture. Cook for 2 minutes on low heat.
4. Brown eggplant slices on both sides in hot oil. Grease casserole dish. Sprinkle bottom with remaining bread crumbs, cover with layer of eggplant, then a layer of meat. Keep going until all is used. Finish with eggplant and cover with sauce, sprinkle with grated cheese and bake for 1 hour at 350°F.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)Mixed Carb
Protein 514 26 29 38 572 28 29 47 456 24 29 28
2 pounds beef brisket
2 limes, juiced
1 can tomatoes
1 medium onion, sliced
3 tablespoons tomato paste
½ cup beef stock
2 cloves garlic
2. Place the brisket in ovenproof dish. Mix together the rest of the ingredients and add them to the brisket.
3. Place in the oven on 275°F for 10 hours (can cook overnight). 4. Remove from oven and serve.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)