Kombucha-Braised Short Ribs

November 04, 2024 by Nichole Perkins in Recipes

Lightly sweet kombucha lends the perfect acidic note to these fall-off-the-bone short ribs. Fresh thyme, beef broth, and tomato paste yield a rich braise, which cooks into the meat and vegetables, resulting in one of our favorite fall and winter meals. When ready to serve, you'll have the perfect reduced gravy to blanket over fresh celery root purée or mashed potatoes.

This recipe yields 4-5 servings.

INGREDIENTS

5 pounds beef short ribs, bone-in (6-8 large pieces)
¼ cup cassava flour
2 bay leaves
2 cups large carrots, cut long ways
1 cup celery ribs, chopped
4 garlic cloves, minced
1 medium onion
2 teaspoons of fresh thyme
2 cups beef stock
2 tablespoons tomato paste
2 teaspoons black pepper, freshly cracked
2 teaspoons kosher salt
2 tablespoon olive oil
2 cups berry kombucha (or red wine)

2.25 kg beef short ribs, bone-in (6-8 large pieces)
31 grams cassava flour
2 bay leaves
400 grams large carrots, cut long ways
200 grams celery ribs, chopped
4 garlic cloves, minced
1 medium onion
5.5 grams of fresh thyme
475 ml beef stock
31 grams tomato paste
5.5 grams black pepper, freshly cracked
5.5 grams kosher salt
27.25 grams olive oil
475 ml berry kombucha (or red wine)

Directions

Preheat the oven to 350 degrees fahrenheit or 180 degrees celsius. Season the short ribs with salt and pepper, then coat in cassava flour. Heat the olive oil in a large dutch oven over medium-high heat. When the pan is hot, add the short ribs in batches, browning each side for 2-3 minutes. Transfer the ribs to a plate. Remove all but 2 tablespoons, or 28 grams of the fat from the pot.
Reduce the heat to medium. Add the onion, celery, and carrots. Cook, stirring constantly until softened, about 5 minutes. Add the garlic and cook, until fragrant, about 1 more minute. Add the tomato paste, and kombucha. Stir to incorporate then lower the flame to a simmer over medium heat and allow the liquid to reduce by ⅓, about 15 minutes.
Return the ribs to the pan along with any collected juices. Add the bay leaves, thyme, and beef stock. Increase the heat to high and bring to a boil, cover the pot, and transfer it to the oven. Cook until the ribs are tender and falling off the bone, about 2 hours.
Discard the bay leaves and thyme stems. Using tongs, transfer the meat to a serving platter and tent with a foil to keep warm if serving immediately.
Return the pan to medium-high heat and bring the liquid to a boil. Cook until reduced by about ⅓, 8-10 minutes. Pour the sauce over the meat, season with additional salt and pepper to taste. Garnish with parsley or chives and serve.

Tips

*Aim to use a kombucha that is made with minimum to no sugar.
*This meal pairs well with Celery Root Purée or our Sea Salt + Nutmeg Mashed Potatoes.

Smokey BBQ Pulled Beef

June 24, 2024 by Nichole Perkins in Recipes

The Fourth of July begs for something with BBQ flavor. Our version of this pulled beef can be made in the oven, opening up space on the grill for additional mains. Pair this with an array of vegetables, in a crunchy lettuce wrap, or as a taco base. Turn the heat level to 10 by adding additional red pepper flakes.

This recipe yields 4-5 servings

INGREDIENTS

2.5 pounds grass-fed beef roast or brisket
1 tablespoon butter or olive oil
¾ cup blackcurrant jam (or any berry jam of choice)
3 navel oranges juiced
¼ cup tomato paste
2 tablespoons balsamic vinegar
2 tablespoons liquid smoke
3 bay leaves
1 tablespoon of salt
1 teaspoon chipotle pepper
1 teaspoon red pepper flakes
1 teaspoon black pepper
¼ cup coconut sugar
¼ cup water or beef stock

1 tablespoon butter or olive oil
245 grams blackcurrant jam (or any berry jam of choice)
3 navel oranges juiced
55 grams tomato paste
2 tablespoons balsamic vinegar
2 tablespoons liquid smoke
3 bay leaves
1 tablespoon of salt
1 teaspoon chipotle pepper
1 teaspoon red pepper flakes
450 grams grass-fed beef roast or brisket
43 grams coconut sugar
60 ml water or beef stock

Directions

Preheat oven to 325 F.
Cut the meat into 6 or 7 3-inch cubes. Season all sides evenly with salt and pepper.
Heat dutch oven pan on medium/high heat, add butter or oil, and brown each side for 1-2 minutes.
Remove meat and add all remaining ingredients to the dutch oven. Stir together until combined. Return the browned meat back to the dutch oven and bake in the oven for 3 hours.
Remove beef from oven and shred with two forks, leaving in the jus. Read tips for different ways to serve.

TIPS

**Serve on a bun for pulled beef sandwiches or make tacos out of tortillas or lettuce wraps. This is also a great protein to add to salads.

Rosemary and Thyme Beef Stew

November 14, 2022 by Nichole Perkins in Recipes

The time and thyme are two stars of this comfort dish, with the former being the key to tender bites of beef. The richness of the bone broth adds depth and flavor, resulting in a stew that is layered and delicious.

This recipe yields 6 servings

INGREDIENTS

2 ½ lbs chuck roast, cubed
2 cups beef bone broth
1 yellow onion, roughly chopped
4 garlic cloves, chopped
4 carrots, chopped
4 celery, chopped
1 lb bag of fingerling potatoes, quartered
4 sprigs fresh rosemary
4 sprigs fresh thyme
1 tablespoon apple cider vinegar (ACV)
1 tablespoon of sea salt (divided)
2 teaspoons fresh black pepper

2 ½ lbs chuck roast, cubed
16 ounces beef bone broth
1 yellow onion, roughly chopped
4 garlic cloves, chopped
4 carrots, chopped
4 celery, chopped
1 lb bag of fingerling potatoes, quartered
4 sprigs fresh rosemary
4 sprigs fresh thyme
1 tablespoon apple cider vinegar (ACV)
1 tablespoon of sea salt (divided)
2 teaspoons fresh black pepper

Directions

Cube the chuck roast and season with 2 teaspoons of sea salt and 1 teaspoon of black pepper.
In a dutch oven or heavy bottomed pan on high heat, brown the chuck roast on all sides to lock in the juices.
Once the roast has been browned on all sides, add onion, garlic, rosemary, thyme, and broth to the pot. Bring to a boil and then immediately reduce heat to a simmer. Cover and cook for an hour and a half.
Add carrots, celery, potatoes, ACV, sea salt and black pepper. If needed, add more bone broth so meat and vegetables are submerged in liquid. Allow it to simmer for an additional hour and a half.
Check the meat after 3 hours. If it is still tough, continue cooking low and slow until the meat is so tender that it falls apart.
Remove rosemary and thyme sprigs before serving.

Southwest Sweet Potatoes

September 20, 2021 by Nichole Perkins in Recipes

A zesty blend of cumin, chili powder, cayenne pepper, and clove lends big-time flavor to this hearty vegetarian meal. (And we say “meal” as the sweet potato packs a satisfying and nutrient-dense punch.) Black beans offer additional protein, while the cherry tomatoes give a juicy sweetness. We love ours drizzled with Primal Kitchen Cilantro Lime Dressing & Marinade.

This recipe yields 4 servings

INGREDIENTS

4 medium sweet potatoes
1 tablespoon olive oil
1 teaspoon cumin
1 teaspoon chili powder
¼ teaspoon cayenne pepper
2 teaspoons sea salt
1 yellow bell pepper, chopped
1 medium zucchini, chopped
1 yellow onion, chopped
1 garlic clove, chopped
10 cherry tomatoes, chopped
1 can black beans (or ½ cup dry)
¼ cup fresh cilantro

4 medium sweet potatoes
1 tablespoon olive oil
1 teaspoon cumin
1 teaspoon chili powder
¼ teaspoon cayenne pepper
2 teaspoons sea salt
1 yellow bell pepper, chopped
1 medium zucchini, chopped
1 yellow onion, chopped
1 garlic clove, chopped
10 cherry tomatoes, chopped
1 can black beans (or 64g dry)
15g fresh cilantro

DIRECTIONS

Preheat the oven to 400 degrees Fahrenheit.
Pierce sweet potatoes with a fork and bake them for about an hour or until you can easily pierce with a fork.
In a skillet on medium heat, add olive oil, onion, and garlic. Cook for five minutes or until onions are fragrant.
Add zucchini, yellow bell pepper, cumin, chili powder, cayenne, and sea salt. Cook until vegetables are soft.
Add cherry tomatoes, cilantro, and black beans and cook for another 2 minutes.
When the potatoes are done, remove them from the oven and cut halfway down the middle. Using a fork, fluff the inside of the potato to make room for filling.
Scoop the vegetable-bean filling into each potato. Garnish with fresh cilantro and drizzle with Primal Kitchen Cilantro Lime Dressing & Marinade.

TIPS

**If you prefer roasted vegetables, toss onion, garlic, zucchini, and yellow pepper in olive oil and spices. Lay them flat on a cooking sheet and bake for about 20 minutes at 375 degrees. Remove from the oven and toss with cilantro, beans, and cherry tomatoes before adding to the potatoes.

Classic Stuffed Peppers with Cauliflower Rice

September 20, 2021 by Nichole Perkins in Recipes

Stuffed Bell Peppers: This is one of our all-time favorites for when the temperatures drop. The red peppers and vegetables get sweeter as they bake, rendering this dish a cozy, comforting meal for fall. We love using organic beef for its protein and richness, but opting for vegetables only is just as satisfying.

This recipe yields 6 servings

INGREDIENTS

6 bell peppers
1 lb ground beef
1 yellow onion, chopped
1 zucchini, chopped
2 carrots, chopped
1 head of cauliflower, finely processed into rice
2 tablespoons olive oil
3 garlic cloves, chopped
6 ounces tomato paste
1 tablespoon sea salt, divided
1 teaspoon pepper

6 bell peppers
450 g ground beef
1 yellow onion, chopped
1 zucchini, chopped
2 carrots, chopped
1 head of cauliflower, finely processed into rice
2 tablespoons olive oil
3 garlic cloves, chopped
170 g tomato paste
1 tablespoon sea salt, divided
1 teaspoon pepper

DIRECTIONS

Preheat oven to 375 degrees Fahrenheit / 190 degrees Celsius.
Cut a thin slice off the top of all six bell peppers and clean out the inside, disposing of the seeds and membranes. Place them face up in a glass baking dish lined with parchment paper. Set aside.
Make cauliflower rice using the grater attachment of a food processor. Pulse until its a fine rice-like consistency. Set aside.
In a skillet over medium heat, add olive oil, onion, garlic, zucchini, carrot and ½ tablespoon sea salt. Cook until onion is fragrant and zucchini has softened.
Turn up to high heat and add ground beef and the remaining sea salt. Once beef is browned, add tomato paste.
Lastly, add cauliflower rice. Mix all the ingredients together until well combined.
Fill each bell pepper to the top with beef and vegetable mixture.
Cover with foil and bake for 35 minutes or until peppers are tender.

What's the Deal With Bone Broth?

October 05, 2020 by Nichole Perkins in All Kitchen Wisdom

Consuming broth is an ancient tradition found across many different cultures. Bone broth specifically has gained popularity in recent years, and for good reason. Today, many tout this nutrient dense broth, which is made by slowly simmering animal bones, for helping to reduce inflammation, heal the gut, increase joint health, and improve sleep. As the bones and connective tissue cook down, they release minerals, essential fatty acids, collagen, vitamins A and K, and other vital nutrients into the water, transforming it into a "liquid gold” superfood. (In truth, bone broth is more of hearty stock than a broth.)

A cup of bone broth with a squeeze of lemon and a pinch of sea salt is a hydrating and healing way to start the day. To maximize health benefits, it’s best to consume bone broth on an empty stomach. While filling enough to be consumed on its own, bone broth can also be used as a foundational building block for other recipes. I like to use it as a base for my favorite soups, or as a way to add rich flavor to grains and steamed vegetables.

While high quality, pure bone broths are becoming easier to find, I advocate for making your own. It’s surprisingly easy, and makes for a sustainable way to use leftover bones and vegetable scraps.

How to Make Bone Broth

Gather the goods. A flavorful, rich bone broth is made simply from bones and water. I also often add herbs and vegetable scraps for added flavor and nutrients. Rather than throw away bones, I store them in bags marked “Chicken,” “Beef,” or “Pork,” in my freezer. If you need bones, ask your local butcher for stock bones, or chicken feet, necks, and backs. These parts of the chicken are often quite high in cartilage, which make for a rich stock. [While using previously roasted bones adds flavor to your broth, it is not necessary to roast or blanch the bones beforehand.] I also keep a bag of vegetable scraps in my freezer. (Carrots, onions, and celery make for great stock, but more sulfurous vegetables like broccoli and kale tend to add a strange flavor.) You can also rescue wilted vegetables from your weekly fridge clean.

Set your simmer. I usually make one type of broth per month, either from the bones of chicken, pork, or beef. When one of my freezer bags is full, I start the simmering process. Fill a large pot with your bones and enough water to fully submerge everything. Bring to a boil and skim the white foam (impurities) that rises to the surface. Add vegetables and herbs and lower to a very gentle simmer. If you boil your stock for too long, you will effectively pasteurize it, killing beneficial enzymes. The simmering process is long to allow the bones to release the maximum amount of nutrients. Chicken usually takes 24-36 hours, Beef simmers for 48-72 hours. Wait until you have a gelatinous, liquid gold.

Strain your stock. Once your bone broth has reached the appropriate consistency, it’s time to strain and store. I use a three-step straining system, which yields a smooth, velvety liquid. Allow your broth to cool [enough to handle safely], then place the pot in or near the sink. Using a spoon or a scoop, remove the bones and scraps. Then, using a strainer, pour your stock into a large bowl. I use a gravy strainer for the final step, pouring the liquid from the bowl into a series of Mason jars. Be sure not to fill the jars above the shoulder (where the jar begins to curve) as the liquid will expand as it freezes. I label and date each one, store them in the refrigerator if they need further cooling, or directly in the freezer for long term storage.

There are many ways to experiment with your bone broth. I often add a tablespoon of collagen and various spices to add nutrition and zest. One of my favorite sources for broth recipes is Craig Fear, of Fearless Eating. I encourage you to experiment with your own cup of “liquid gold,” and note how your body feels after you develop this healthy habit. It is important to note that while bone broth is especially healing for the gut, it’s not recommended if you are adhering to a SIBO diet. The bone broth can be made without cartilage, but it is a cumbersome process, and less delicious, so perhaps wait until you have healed enough to incorporate cartilage into your diet.

The PrimaFoodie Guide to Meat and Poultry

August 10, 2020 by Nichole Perkins in All Kitchen Wisdom

It’s common to toss around expressions like grass-fed, non-GMO, or pasture-raised. While these food designations stand for an important movement, they can be confusing and easy to misconstrue. In some cases, the actual meaning of a term is so murky that a closer look unveils it’s really nothing more than cryptic marketing jargon. And while the USDA may mandate criteria for certifications, some requirements are weak, which leaves many loopholes for producers to jump through.

This all siphons down to the crux of a huge issue: The rules in the US are laxed, which means we have to continuously ask questions and push for food-system change. One place to start is to shop from conscious companies that put human health and the welfare of animals over profits. Finding these companies requires consistent vetting, which gets easier with an understanding of the common food designations.

This glossary is meant to be bookmarked for quick reference for when you’re shopping. Since the food world is gigantic, we’re breaking this guide into sections. First up: meat and poultry.

Grass-fed

Grass-fed pertains to ruminate domestic animals—cows, bison, goats, sheep—and pigs. It means the animals have been fed grass, which, as grazers, is their natural means of sustenance. The term seems rather clear, but it is common for animal proteins to be marketed and sold as grass-fed while other underlying conditions for how the animal was treated or fed go unmarked. (For instance, this could include beef cows that were fed grass their entire lives except for the last few months when they were fed grain or other substances to fatten them.) Employing the term grass-fed is also a common way for companies to up the prices on their meat without truly following through on other good measures. To ensure the meat is of the best quality, and the animal was raised humanely, grass-fed should be coupled with other modifiers such as certified organic (to ensure the grass the animal grazed on wasn’t laden with pesticides), grass-fed and finished, pasture-raised, and humanely raised. To further vet, look to third-party certifications, such as from the American Grassfed Organization. This non-profit is vigilant in making sure the animals were allowed to graze in an open grass field, were never put in feedlots, and were never given hormones or antibiotics. (The AGO does not monitor if the animals were humanely slaughtered.)

Organic

The USDA Organic label means that the meat and poultry comes from animals that were fed certified organic food (this can include both grass and grains), were allowed to ruminate and graze in an open outdoor pasture (no feedlots), and were never given antibiotics or hormones. This label also takes into consideration methods put into place that help to honor and conserve natural farming ecosystems. It does not include a mandate that the animals were humanely slaughtered.

Grass-fed and Finished

This means that the cow, bison, lamb, or pig was fed grass its entire life, up to the last day before it was butchered.

Antibiotic-free:

This claim is also sometimes seen as “no antibiotics ever” and “raised without antibiotics.” It means that the meat or poultry comes from animals that were not given antibiotics while they were raised. The USDA provides a verification for the modifier antibiotic-free, but it is important to note that this only pertains to antibiotics and not hormones or other potential drugs.

Hormone-free

This signifies that the meat or poultry comes from animals that were not injected with hormones while they were raised. Similar to antibiotic-free, this only pertains to hormones and not antibiotics or other potential drugs.

Pasture-raised

All animals, including those raised for human consumption, should be granted lives filled with respect and decency—and this means allowing them living quarters that mirror their natural worlds. Ruminate animals need space to roam and graze. Pasture-raised means that the animals were able to roam on pasture during the grazing season. But, once again, this can be tricky: Pasture-raised does not necessarily mean their sole food source was grass.

Free-range

Free-range pertains to poultry but, in many ways, it is similar to some of the designations used for beef and other meats. This indicates that the fowl was able to roam freely, most likely outdoors, rather than forced to stay in a cage. It is important to note, however, that this may not necessarily mean the bird was able to freely roam its entire existence. We also question the quality of the space: Was it generous? Airy? Well-kept? Various outside certifications mandate that free-range means access to a certain amount of outdoor space. The Humane Society of the US specifics this be at least 1.8 feet per hen that offers the ability to “nest, perch and dust-bathe.”

Cage-free

Another term that pertains to poultry and the welfare of the animal. As the designation suggests, cage-free means hens raised outside of cages. However, it does not mean that they had the ability to freely roam or that they had access to the outdoors.

Non-GMO

This means the meat or poultry comes from animals that were not fed any genetically modified grains or substances (i.e. corn, alfalfa, or soy). To ensure the validity of this claim, look for the Non-GMO Project certification, a small orange butterfly, on the label. This means the producer met the standards mandated by the Non-GMO Project organization, a non-profit that pushes for greater transparency in the food system and the eradication of genetically modified foods.

Deciphering the best option is a matter of choosing what is most important to you, whether that means the treatment of the animals, the quality of the meat, the farming impact on the environment, or all. To ensure a claim is not a vapid statement, it is best to look for third-party certifications and other modifiers like “100-percent” to know the designation accounts for the animal’s entire life after it was weaned. We find the most encompassing options to be certified grass-fed or certified organic. With that said, we all have to continuously fact-check and vet—that is, until the day that the only choice on the market is the healthiest, 100-percent humane and ecological option.