Beef Heart With Easy Greens

Ingredients

1 tbsp sliced green onions

2 tbsp of wakame

1.5 tbsp of duck fat,  tallow, or whatever one you prefer.  

1/2 lb of sliced beef heart

Dash of sea salt

Allow fat to melt evenly over medium sized saucepan

Place the slices on saucepan for 1-2 minutes on each side.  Beef heart steak is pretty lean, so full attention while cooking them is need, since this type of meat cooks fast. 

Remove the steaks from the pan.  

Add the green onions to the leftover fat juice; sautéing them for less than 10 seconds.  Turn the heat off and pour the green onions over the steak.  

Add the wakame to the dish, which will slowly absorb the juices and expand. If you would like them less crunchy, add them to the green onions when you add them to the pan.  

Pureed Sweet Potatoes

Pureed Sweet Potatoes

Serves 8-9 people

3-4 Cleaned Sweet Potatoes (you can use other potatoes, like Yukon, here too)

4-5 tbsp Coconut Oil (duck fat works here too)  

1/4 tsp of Sea Salt

1. Set-up the pressure Cooker as a steamer.  If you don't have a steamer or pressure cooker, boil the sweet potatoes for 30 minutes.  

2. Place 3-4 medium sized sweet potatoes in the pressure cooker (I prefer Hannah or Japanese Sweet Potatoes).  

3. Steam at high pressure for about 20 minutes.

4. Turn off pressure cooker.

5. Let the pressure cooker cooker cool off.  

6. Remove lid and peel off the skin of the sweet potatoes. If potatoes are too hot, run them through cold water or place them to the side and allow them to cool for another 10 minutes.  Then peel the skin off the sweet potatoes.

7. In a saucepan, place coconut oil and allow it to melt to a liquid.  Turn off the heat.

8. Place peeled potatoes in the saucepan.  

9. Use potato masher to cream coconut oil with potatoes.  

10. Once the mixture feels and looks like a purée, add sea salt to taste.  

Easy Beet Salad

Premixed Beet Salad

After studying how to support liver health, I thought to myself that I must share my favorite easy beet salad.  I love the combination of roasted beets, oregano, and citrus dressing!  

Ingredients

1 cup of chopped roasted beets - my favorite are golden beets!

1 teaspoon of oregano

1/8 cup of citrus dressing

Instructions

Mix all of these ingredients together in a medium-size mixing bowl.

Serve and enjoy immediately!

My Favorite Chicken Recipe!

With Thanksgiving coming around, I want to  admit to you that I don't like eating Turkey.  Because I prefer the taste and texture of chicken and duck over this large bird, I wanted to share with you a recipe for roasting chicken with duck flavors - just in case you can convince your dinner party to eat something different this year.  

Ingredients: 

Whole chicken

1/4 tablespoon of Sea Salt

2 tablespoons of duck fat (you can use ghee or lard if you don't like the flavor of duck)

Herbs and Citrus of your choice

Directions:

For starters, please make sure you have a roasting pan that fits your chicken. If not, go buy one or improvise something else.  If you do not have a roasting pan, a baking sheet is fine. With a baking sheet, the bottom side of the chicken will be absorbing the delicious drippings so it won't be as crispy on this side. The taste of this bird will still be delicious.

If you bought a frozen chicken, please allow it to defrost the day before you plan to roast it.

The day before or a couple of hours before you plan to roast your chicken, rub it with about a 1/2 tablespoon of sea salt. No worries if you don’t have the time. The taste will still be great! You can stuff your chicken with herbs and citrus fruit at this time too.  

Stuff your chicken as much as possible. The stuffing will shrink inside as the juices drip off to the bottom of the pan.  

Preheat the oven to 325 degrees F.  

Place the chicken for 5-10 min in the oven. Take it out, when you are ready to baste it with duck fat.  

After the first baste, you can repeat this part every 15-20 minute. 

Flip your entire chicken before your 3rd baste.

Roast it for a total of 60 minutes (Please make sure your chicken is fully cooked. If it needs more time, go for it!)

Basting your chicken with duck fat will help keep the chicken from drying out and getting burnt. It will also have a more savory taste to it.

After your chicken is fully cooked, you can increase its crispy texture by broiling it.  Before broiling it, move your roasting pan, so that your chicken is directly under or over broiler. Different ovens have different set-ups, so just work what you got.  Broil it for 5-10 minutes, depending on how crispy you want it.  

You can use the leftover drippings for gravy or use it to make mashed potatoes or cauliflower. 

C'est la fin!

Please let me know how this recipe went for you!

If you have leftovers, stuff it into a roasted winter squash.  

Taking a Break And A New Recipe!

I am in the middle of preparing to leave for a meditation and yoga retreat. I am super excited for some downtime! Plus, I look forward to exploring whatever new insights that come up for me - whether it be mind, body, or spirit related. Even though I have a daily practice of meditation and yoga, I have found that retreats to be an important part to revitalizing and expanding my daily practice. 

Before I go, I wanted to leave you with a recipe for a meal that is both nutritious and tastey - just how I like my meals to be.  

Rice Soup

1/4 Parts of rice used to make risotto - my current favorite is Aquerello Italian Carnaroli or Lundberg’s White Arborio.  

3/4 Parts of bone broth

Other ingredients:

Sea salt - to taste - personally I like to use a 1/4 teaspoon for every 4 cups of bone broth.

Olive oil - for every cup of bone both, add 1 tbsp of olive - feel free to add more after cooking it.

Chopped fresh parsely - for every cup of bone both, add 1 tbsp. 

One garlic clove for every 2 cups of bone broth - feel free to add more if you are into garlic breath.

Liver Pâté

I plan to write out my favorite home recipe when I return from retreat. In the meantime, check out the bacon-beef liver pâté recipe by Mickey Trescott.

Tools: pressure cooker and measuring cup or your eyes (my preference).  

Instructions:

Add rice, bone broth, sea salt, olive oil, and garlic to the pressure cooker. If you are using a stovetop pressure cooker, cook these ingredients at medium heat for about 10-12 minutes.  Adjust the burner so that the pressure remains between low and high.  If you are using an instant pot, choose the high heat setting and cook for no more than 10 minutes.  After the time is up, allow the pressure cooker to cool down on its own.  Once the pressure cooker is ready to be safely opened, open it and mix in the parsely.  The soup is now ready to be served with liver pate.  I personally like dunking my pâté into the soup, but do whatever works for you.  

When I get back, I look forward to hearing how the recipe worked for you and sharing what I learned from retreat.