“Keto Friendly” AMAZING Homemade BEEF JERKY – Saturday Weekly Recipe Post

YUM jerky !  AND..the BEST part?  for my new approach to eating, I am tweaking ALL my fave recipes to be KETO FRIENDLY 😉

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For the Jerky:

We bought a nice hunk of scotch filet..(as they call it here in AU) In the states,
I think a “London broil” type would be AWESOME!) after looking up cuts of meat..
because the names of the cuts are TOTALLY different than home
“Bottom Round Roast” seems to be the winner lol they have that here,
as well as in the States;-)
ANYWAY  we just made 1Kg ( 2.2 pounds) and this a roughly the measurements..
1 K or 2 lbs or Steak – about 1 ½ to 2 inches thickness

GETTING READY

Put a steak into the freezer for like 10 min ( while you make the marinade)
This helps firm up the meat and make it really easy to slice –

The Marinade  ( to taste 😉 we like SPICY so added more peppers 😉

Tamari (or soy sauce)  – 3/4 cup
****Ketoliscious Worcestershire 3/4 cup ( recipe below 😉  )
Onion Powder – 1 TBS
Garlic Powder – 1 TBS
Ground Peppercorn – 1 TBS
Red Pepper Flakes – 1 TBS

The Jerky

For a steak cut into slices that are 1/8th to ¼ inch wide (slice with the grain)
For a roast cut into 1 ½ to 2 inch slabs- then cut into 1/8th to ¼ inch slices
Place the slices into the marinade and let sit at least 4 hours (up to
24 hours in the refrigerator)
Set up your grill(s) for indirect heat on a gas grill only heat the far side,
and on a charcoal grill -hot coals on one side of the grill and no
coals on the other side of the grill
You’re looking for a grill temperature of 140 to 150 degrees F

We used our gas grill for some, our little charcoal grill for some,(
LEAST fave way, we transferred to gas grill after 2 hrs..)
we also used our oven for some strips..( heated it to 68C (150F) Low – slow heat
just to see which worked best.. we prefer the gas grill to all.. but
the oven will work nicely, and
really good for winter time for you guys freezing in the States 😉

OK..
Take Jerky slices from the marinade and dry them REALLY WELL with paper towels
Place the jerky slices on the side of the grill with no coals for low
and slow indirect cooking
and in the oven, also on a rack, just in the center
You are looking at a cook time of 4-5 hours, you will know. try REALLY
hard to just let them cook
for the 4 hours.. ours on the grill were done first at about 4 and a
half.. the oven ones we let go till 5..

Then, we put them in a paper bag, and stored in our dark pantry, for a
day- but now we store in the refrigerator 😉

******(Keto-Liscious- Worcestershire ******  😉
it’s REALLY good! key being it’s sugar free-
this below ended up being the amount to use for the jerky 😉

Ingredients

1/2 cup apple cider vinegar
2 TBS water
2 TBS Tamari sauce
1/4 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp mustard powder
1/4 tsp onion powder
1/4 tsp garlic powder
1/8 tsp cinnamon
1/8 tsp freshly ground black pepper
Smoked paprika to taste
Hot sauce to taste, (optional) check the ingredients! and chose a
high-quality sauce

Combine all the ingredients ( all to your taste, i guessed on the
amounts, use your palate 😉

ANYWAY…in a saucepan, combine and slowly bring to a boil stirring frequently.
Let simmer for about 10 min for the flavors to develop, cool down. If
storing, store in fridge.

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Black Bean Burrito Bake – Wednesday Weekly Recipe Post

Black Bean Burrito Bake

black-bean-burrito-bake-x

Makes 4 Burritos

  • The Stuff you need:

  • 1 (7 oz can) chipotle chilis in adobo sauce
  • 1/2 cup sour cream
  • 1 (15-ounce) can black beans, rinsed, drained, and divided
  • 1 cup frozen whole-kernel corn, thawed
  • 4 (8-inch) flour tortillas (I use whole grain tortillas)
  • Cooking spray
  • 1 cup salsa
  • 1 cup shredded Monterey pepper jack cheese ( or plain if you don’t prefer spice)
  • Chopped avocados, onions, lettuce, tomatoes, olives, cilantro and jalapeno’s for garnish

What to do with the Stuff:

  • Preheat oven to 350°
  • Remove one chile from can
  • Chop chiles & reserve remaining adobo sauce and chiles for another use
  • Combine sour cream and chile in a medium bowl; let stand 10 minutes
  • Place half of beans in a food processor; process until finely chopped
  • Add chopped beans, remaining beans, and corn to sour cream mixture
  • Spoon 1/2 cup bean mixture down the center of each tortilla
  • Roll up tortillas; place, seam side down, in an 9 x 13-inch baking dish coated with cooking spray Spread salsa over tortillas; sprinkle with cheese
  • Cover and bake at 350° for 20 minutes or until thoroughly heated
  • Serve with listed garnishes
  • This dish can be made in advance and chilled; just bring it back to room temperature before baking.

Uber EASY- Roasted Chicken- Wednesday Weekly Recipe post

UBER EASY, Roasted Chicken

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serves 2-4

ALWAYS buy clean, range fed, organic, grass fed, cage free, healthy, whole, cleanest foods available 😉

Paleo friendly, Gluten Free, Dairy free

The Stuff you need:

  • 3-4 pound roasting chicken

  • 2 medium onions

  • 2 carrots

  • 2 stalks celery

  • potatoes (optional)
  • 1 bulb garlic

  • olive oil

  • salt & pepper, garlic powder to taste
  • 1 lemon. lime or orange, or onion (to stuff inside)

  • 1 small bunch fresh thyme, rosemary, bay or sage, or a mixture of all 3

What to do with the Stuff:

  • Preheat oven to 475°F
  • Take your chicken out of the fridge 45-60 min prior to baking
  • Trim off excess fat, and stuff underneath breast skin on either side
  • Liberally salt and pepper the chicken, set aside (you may do this the night before, and leave uncovered in fridge)
  • Chop veggies into nice sized chunks
  • Separate garlic bulb into individual cloves, leave them unpeeled
  • Put all the veggies and garlic into the middle of a large roasting tray, drizzle with olive oil, salt & pepper to taste
  • Drizzle the chicken with olive oil and additional garlic powder, salt and pepper to taste- rubbing it all over the bird
  • Cut lemon or lime or orange or onion in halves or quarters
  • Put the fruit or onion inside the chicken’s cavity, along with the fresh bunch of herbs
  • Place the chicken on top of the vegetables in the roasting tray and put it into the preheated oven
  • Turn the heat down immediately to 400°F and cook the chicken for 1 hour and 20 minutes
  • Baste the chicken halfway through cooking
  • If the veggies look dry, add a splash of water to the tray to stop them burning
  • Chicken should be @ 160-165 on an instant read meat thermometer inserted between thigh and breast
  • When cooked, take the tray out of the oven and transfer the chicken to a board to rest for 15 minutes

MMMMMMM, ROAST CHICKEN!!

Asparagus and Mozzarella Stuffed Chicken Breasts- Wednesday Weekly recipe post

Asparagus and Mozzarella Stuffed Chicken Breasts

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Serves 2
The Stuff you need:
  • 2 large skinless, boneless chicken breast halves
  • salt, black pepper, garlic powder, onion powder, and lemon pepper to taste
  • 8 asparagus spears, pre steamed trimmed – divided
  • 1/2 cup shredded mozzarella cheese, divided
  • 1 egg beaten
  • 1/2 cup Italian seasoned bread crumbs mixed with panko
What to do with the Stuff:
  • Preheat an oven to 375 degrees F (190 degrees C)
  • Grease baking dish or pan (8×8)
  • Place each chicken breast between two sheets of heavy plastic (Ziplock freezer bags work) on a solid surface
  • Firmly pound the chicken with the smooth side of a meat mallet to an even thickness of about 1/4 inch
  • Sprinkle each side with your chocen spices, coat well, rub in
  • Place 4 spears of asparagus down the center of each chicken breast
  • Spread about 1/4 cup of mozzarella cheese over the asparagus
  • Repeat with the other chicken breast
  • Roll the chicken around the asparagus and cheese to make a tidy, compact roll
  • Dip in eggwash, then into crumbs fully covering each breast roll
  • Place the rolls seam sides down in the prepared baking dish
  • Bake in the preheated oven until the juices run clear when pricked with a fork, about 30 minutes
  • An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C)

Easy Mushroom Risotto – Wednesday Weekly Recipe post

Easy Mushroom Risotto

risotto

Serves 4

The Stuff you need:

  • 7 cups vegetable or chicken or beef broth
  • 1/4 cup extra virgin olive oil
  • 1 large Spanish yellow onion, diced
  • 8 garlic cloves, minced
  • 8 oz crimini mushrooms, sliced
  • 8 oz white mushrooms, sliced
  • 2 tablespoons butter
  • 2 cups Arborio rice
  • 2/3 cup grated Parmesan cheese
  • salt and pepper to taste
  • chili pepper flakes to ttaste
  • chopped fresh parsley for garnish

What to do with the Stuff:

  • Heat 1 tablespoon olive oil in a large skillet over medium heat
  • Add 1/2 of the onion saute’ until translucent, about 5 minutes
  • Add half of the garlic and chili pepper, and cook for another 2 minutes
  • Add butter, 1 tablespoon olive oil, and mushrooms and saute for 5 minutes until mushrooms are lightly browned
  • Season with salt and pepper
  • Remove from heat and set aside
  • Heat the remaining olive oil in a saucepan or dutch oven over medium heat, and add remaining onions
  • Saute until translucent, about 5 minutes
  • Add remaining garlic and cook for another 2 minutes
  • Add the rice and stir, coating the rice with olive oil and toasting until opaque, for 3 minutes
  • Add 1 cup of broth and cook, stirring, until all the broth is absorbed by the rice
  • Continue to cook ,add the remaining broth (half a cup at a time), allowing it to be fully absorbed by the rice before adding more
  • This will take around 45 minutes until the rice is cooked and creamy
  • Fold in mushrooms, and stir in grated parmesan cheese
  • Season with more salt and pepper, and chili to taste
  • Garnish with fresh chopped parsley

Vegetarian White Bean Jalapeno’ Chili, with Bulgur – Saturday Weekly Recipe Post

Vegetarian White Bean Jalapeno’ Chili, with Bulgur

serves 4

chili

The Stuff you need: 

  • 1/2 cup bulgur wheat
  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 1 green bell pepper, chopped
  • 2 jalapeños, seeded and chopped ( to your taste)
  • 6 cloves garlic, chopped
  • 1 TBS crushed cumin seeds
  • 2 teaspoons chili powder, salt, and black pepper (all to your taste)
  • 1, 14.5-ounce can diced tomatoes
  • 2, 15-ounce cans cannellini beans, rinsed
  • 1 1/2  cup veggie stock (or water)
  • 1 TBS fresh lemon juice
  • 2 scallions, thinly sliced
  • Fresh Cilantro chopped for garnish

 What to do with the Stuff: 

  • Bring 1 cup water to a boil, add 1 tsp salt or Tamari (or soy sauce) to taste
  • Add to the bulgur in a bowl, cover tightly with saran wrap, until all the water is absorbed and the bulgur is tender, (about 25-30 min)
  • Meanwhile, heat 1 tablespoon olive oil in a large saucepan over medium-high heat
  • Add onion, jalapeno’, and bell pepper and cook until tender, 8-10 min
  • Add the garlic, cumin, chili powder, 1 teaspoon salt, and ½ teaspoon pepper and cook about 5 min- (note: season to your taste)
  • Add the tomatoes, their liquid and 1 ½ cups veggie stock (or water) Bring to a boil
  • Add the beans and simmer until slightly thickened, 8 to 10 minutes
  • Stir the lemon juice, scallions, and remaining tablespoon of oil, and ¼ teaspoon each salt and pepper into the bulgur
  • Serve Chili bean mixture in individual bowls
  • Top with the bulgur, and chopped cilantro, and chopped jalapeno if desired

Awesome Bulgur Salad with Chick Peas and Veggies- Wednesday Weekly Recipe Post

Awesome Bulgur Salad with Chick Peas and Veggies

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Servings: 4-6 as a side dish- (3-4 as a main course)

The Stuff you need:

  • 1 cup bulgur or light bulgur
  • 1-1/2 teaspoons salt- (divided)
  • 1/3 cup red onion diced (or green onion if you don’t prefer raw onion) – also, Vidalia onions work wonderfully!
  • 1 red bell pepper, diced
  • 1 English (or hothouse) cucumber, seeded and diced
  • 16 grape or cherry tomatoes, whole holds up longer
  • 1/2 cup finely chopped fresh dill
  • 1/3 cup finely chopped fresh parsley
  • 1-2 hot chili peppers and seeds ( optional – to your taste, for a little kick )
  • 1 15-ounce can chick peas, drained and rinsed
  • 1/3 cup fresh lemon juice, from 1-2 lemons
  • 1/4 cup extra virgin olive oil
  • 2 large garlic cloves, minced
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon cumin
  • 1 teaspoon lemon pepper
  • 1 teaspoon cider vinegar
  •  Crumbled feta cheese – for garnish (optional)

What to do with the Stuff:

  • Bring 2 cups of water to boil
  • Place the bulgur in a large bowl with 1/2 teaspoon salt
  • Add 1-1/4 cups boiling water
  • Cover the bowl tightly with saran wrap
  • Set aside for 30 min, (or until all of the water is absorbed)
  • When all water is absorbed, fluff with fork
  • Combine the cooked bulgur with the red onions, peppers, cucumber, garlic, tomatoes, and rest of seasonings to taste
  • Season to your taste with more salt, pepper, garlic, hot pepper, fresh or dried herbs, cumin & lemon pepper   to your taste)
  • Put in refrigerator for at least 2 hours
  • Fluff with fork, serve cold

Phenomenal Stuffed Eggplant- *low carb* Saturday Weekly Recipe post

Phenomenal Stuffed Eggplant

egg

Serves 4

Always use: Organic, Range fed, WHOLE foods, CLEAN, and all natural ingredients.

Vegetarians- Substitute chopped zucchini’s and quinoa

Paleo- disregard cheese

The Stuff you need;

  • 2 medium eggplants
  • 1 pound Italian sausage, ground
  • 1 diced red onion
  • 6 cloves garlic, minced
  • 1 green bell pepper, diced
  • 4 handfuls fresh spinach leaves (or 1 pkg chopped frozen, thawed and drained)
  • 1 cup sliced mushrooms
  • 1/4 cup red wine
  • 1+1/2 cup tomato sauce
  • 1⁄2 cup black olives, chopped
  • 2 TBS Italian seasoning
  • Salt, Pepper, spices to taste
  • 2 cups mozzarella cheese
  • Parmesan/Reggiano/Romano Italian cheese blend to taste

What to do with the Stuff:

  • Preheat the oven to 350° F
  • Cut the ends off of the eggplants and then slice in half lengthwise
  • Scoop the eggplant meat from the eggplant halves, leaving empty shells, with a  bit of a border
  • Dice and reserve the eggplant guts- salt lightly set aside
  • Place empty eggplant shells in a 13×9 baking dish
  • Saute Italian sausage, onion, and garlic in a large skillet over medium-high heat until browned, add spinach, and wine-cook 5 min
  • Add the reserved eggplant innards, bell pepper and mushrooms to skillet, simmer an additional 10-15 min until all soft and mixed
  • Drain all excess liquid
  • Stir in tomato sauce, olives, and Italian seasonings, and simmer 5 minutes- season to taste
  • Sprinkle some mozzarella cheese evenly over the inside of the eggplant shells
  • Spoon in ample amount of cooked sausage mixture
  • Top the stuffed eggplants with mozzarella & parmesan cheeses
  • Bake 35 – 40 minutes
  • Let cool 5 minutes before serving.

Did she say “Crack slaw” ? ;-) … Saturday weekly recipe post

Crack slaw 😉

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The Stuff you need:

  • 1/2 head red cabbage shredded
  • 1/2 head white cabbage, shredded
  • 1 large carrot, peeled, and shredded
  • 1 medium red onion, sliced thinly
  • 4 green onions, chopped finely
  • 1/4 cup soy sauce
  • 1/4 cup rice wine vinegar
  • 1 TBS fresh ginger, chopped
  • 4  garlic cloves, chopped
  • 2 TBS sesame oil
  • 2 TBS raw sugar 
  • Cashews (optional)
  • Sunflower seeds (optional)
  • salt, pepper, crushed red pepper, and lemon pepper- to taste

What to do with the Stuff:

Mix all together, in a bowl, chill 4-6 hours mmmmm!

Creamy Parmesan Baked Salmon – Wednesday weekly recipe post

Creamy Parmesan Baked Salmon

salmon

Serves 4

The Stuff you need:

    • 4, 6-ounce salmon fillets (skinless)
    • 3 TBS plain Greek yogurt
    • 3 TBS mayonnaise
    • 5 TBS grated Parmesan cheese
    • 4 tablespoons finely chopped green onions
    • 1 teaspoon Worcestershire sauce
    • Lemon pepper to taste

What to do with the Stuff:

  • Preheat oven to 450 degrees.
  • In a small bowl, stir together the yogurt, mayonnaise, Parmesan, green onions, Worcestershire sauce, and lemon pepper
  • Place Salmon fillets on a lightly greased baking sheet
  • Spread mixture evenly over top of the salmon fillets
  • Bake for approximately 10-12 minutes or until the salmon is just cooked through
  • Use top rack directly under broiler to brown the Parmesan mixture
  • Mayonnaise is what will allow for the browning
  • If the fillets are thin, check 2-3 minutes early
  • If your fillets are thicker, they may require an extra 1-3 min

ENJOY !