Slow-Cooked Beef and Veggie Soup (nutrient-dense : grain-free)

When filling our freezer with meals for my husband to take to work for lunch, I like to make large batches so there are plenty of lunches to last awhile.  My husband's favorite freezer lunches include Beef & Beans, Double Cheese Burgers with fermented pickles and chips, Ham, Bean, & Bacon Soup, meatloaf & mashed potatoes and, now, this new Beef and Veggie Soup recipe.

In this recipe, a relatively tough piece of meat is transformed into tender goodness through the magic of slow-cooking.  This soup gets a flavor boost from plenty of spices, and it is loaded with veggies.  What a great way to stock up the freezer!

Please note: this recipe makes a very large amount of soup which literally fills up my 6-quart slow cooker. If you have a smaller slow cooker, you will need to reduce the ingredient amounts.

Slow Cooked Beef and Veggie Soup
Serves 10-12

• 2 large yellow or white onions, chopped
• 4 stalks of celery, chopped
• 4 cloves of garlic, chopped
• 2 bay leaves
• 1/2 cup of vermouth* or dry white wine (or substitute more water)
• 3 cups of filtered water
• 3-4 pound beef roast, preferably grassfed (such as chuck or rump roast)
• 1 Tb plus 1/2 tsp dried basil
• 1 tsp plus 1/2 tsp dried oregano
• 3 Tb celtic sea salt, divided in half
• 1 tsp freshly ground black pepper, divided in half
• one 18-ounce jar of diced tomatoes (I prefer Jovial brand diced tomatoes, which are in a glass jar) 
• 5 large carrots, peeled and chopped
• 2 large Yukon Gold potatoes, chopped (I leave the skin on the potatoes)
• 2 cups of green beans (I use organic frozen green beans for easy prep)
• 1&1/2 cups of frozen green peas

1. About 10 hours before dinner, put the onions, celery, garlic, and bay leaves in the bottom of a slow cooker. Pour in the vermouth and water. Place the beef roast on top of the veggies. Sprinkle with 1 Tb dried basil, 1 tsp dried oregano, 1&1/2 Tb salt, and 1/2 tsp pepper.  Pour the jar of tomatoes over the top. Cook on LOW.**
2. About 5 hours before dinner, add the carrots, potatoes, and green beans to the pot. Nestle them down into the sauce. Sprinkle with another 1&1/2 Tb salt and 1/2 tsp pepper.
3. About 30-60 minutes before dinner, pull the beef out onto a cutting board. Allow to cool a bit, and then carefully trim away and discard any gristle or chewy bits.  Shred the meat with a fork, or chop it into small pieces.
4. Return the meat to the pot. Taste the sauce and add salt and pepper as needed. Add the green peas and remaining spices (1/2 tsp each of dried basil and oregano). Turn the heat to WARM  and let it sit for ~30 minutes. (If your slow cooker doesn't have this setting, just turn it off and let it sit 30 minutes with the lid on.) Don't skip this step as it allows the meat to soak up the juices and become super moist. 
5. Ladle into bowls and enjoy! Grain-free cheesy bread makes a fantastic accompaniment to this soup. 

*I love to cook with vermouth, as it doesn't go bad like unused wine. Vermouth is shelf stable, can be used in place of dry white wine in cooking, and can be stored at room temperature indefinitely.

**Adaptations for if you'll be away from home all-day: Cut the carrots and potatoes into large pieces (~2-inches) so they don't get overcooked.  Go ahead and put all of the ingredients (except for the peas and 1/2 tsp each of dried basil and oregano) into the slow cooker in the morning.  Leave it on LOW all day (8-10 hours).  As soon as you get home, pull the meat out onto a cutting board, remove any gristle, and either shred the meat with a fork or chop into small pieces.  Return the meat to the pot, add the remaining spices and frozen peas, and put a lid on it for about 20-30 minutes on "WARM" (if your slow cooker doesn't have this setting, just turn it off and let it sit 20-30 minutes with the lid on).

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Slow Cooker Roasted Chicken (grain-free : nutrient-dense : gluten-free : GAPS : primal)

During the hot summer months, I try to minimize the amount of heat I generate in the kitchen. So instead of using the oven, which heats up the whole kitchen, I use the slow cooker to roast chicken.  The slow cooker can even be placed outside on a covered porch if I really want to prevent any more heat in the kitchen.

I love the ease of roasting chicken in the slow cooker, and the delicious, juicy meat that results. Chicken roasted in the slow cooker does not have crispy skin, but the meat is very moist and flavorful.

Slow Cooker Roasted Chicken

• one large white onion, roughly chopped
• 1/2 cup vermouth* or dry white wine (or substitute water)
• 1/2 tsp celtic sea salt
• 3 cloves garlic, sliced
• 2 bay leaves
• 4 sprigs fresh thyme
• 3-pound whole chicken, preferably pastured or free-range
• 1 Tb celtic sea salt
• 3/4 tsp freshly ground pepper
• 2 Tb softened butter, preferably nutrient-dense

1. About 8-10 hours before dinner, add the onion, vermouth, and 1/2 tsp salt to the slow cooker. Cook on HIGH. (If you don't plan to consume the onions along with the chicken, or if you don't mind the onions being a bit crunchy, you could do all of this at the same time as the next step.)
2. Six hours before dinner, it is time to add the chicken and spices. Sprinkle the garlic, bay leaves, and thyme over the onions in the bottom of the slow cooker. 
3. Wash the chicken well inside and out with plenty of water. Pat dry. 
4. Gently lift the skin from over the chicken breast and push the butter in between the skin and the breast. The butter will melt over the chicken breasts while they cook, making them very moist and yummy.
5. Season the chicken inside and out with one Tb of salt and 3/4 tsp pepper. Place the chicken on top of the onions/spices in the slow cooker.
6. Cook on LOW for about 5 hours, or until the internal temperature of the chicken has reached 170 degrees. If you cook the chicken too long, it will be dry and overdone.
7. About 40-60 minutes before dinner, pull the chicken out of the slow cooker and place it in a large bowl. Allow to cool enough that you can handle the chicken without burning yourself. 
8. Carve the chicken. Set the carcass and any chewy bits/tendons aside; if desired they can be used to start a pot of broth cooking after dinner. Slice the chicken. 
9. Nestle the chicken back down into the juices in the slow cooker. Reduce the heat to WARM and allow the chicken to soak up the flavorful juices for 20-40 minutes.
10. Serve and enjoy! Crispy fried potatoes and caramelized green beans compliment the chicken nicely.

*I love to use vermouth, as it doesn't go bad like unused wine. Vermouth is shelf stable, can be used in place of dry white wine in cooking, and can be stored at room temperature indefinitely.

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Slow Cooker Chicken and Mushroom Soup (grain-free : gluten-free : nutrient-dense)

Years ago when I first started using a slow cooker, I was repeatedly disappointed by overcooked, dry chicken. It took me awhile to figure out that, unlike beef roasts which benefit from slow cooking over a long period of time, chicken is best if slow-cooked for only a few hours.

One of my favorite chicken recipes is chicken and mushroom soup.  The earthy flavor of mushrooms contrasts nicely with the light flavor of chicken. The herbs and vermouth give this soup outstanding flavor. 

Slow-Cooker Chicken and Mushroom Soup
Serves 5-7

• 1 large white onion, diced
• 1/2 cup vermouth (or dry white wine)*
• 2 cups chicken broth, preferably homemade
• 3 to 3&1/2 pound whole chicken
• 1 lb of brown mushrooms, sliced
• 4 cloves of garlic, sliced
• 2 bay leaves
• 1 tsp of dried thyme
• 1.5 tsp dried parsley
• 1 Tb celtic sea salt (or less if your broth is salted)
• freshly ground pepper
• 2 T white rice flour or arrowroot
• 1/4 cup sour cream
• 1/4 cup filtered water

1. About 8-10 hours before dinner, add the onion, vermouth, broth, and a sprinkle of salt to the slow cooker. Cook on HIGH.
2. Six hours before dinner, it is time to add the chicken and mushrooms.  Start by washing the chicken well inside and out with plenty of water. Add the chicken to the slow cooker. Sprinkle the mushrooms around the chicken.
3. Sprinkle the garlic, bay leaves, thyme, parsley, one Tb of salt, and pepper (to taste) over the chicken and mushrooms. (My broth is unsalted; use less salt if your broth is salted.) Don't worry that there is too little liquid in the pot; the chicken and mushrooms will release a lot of moisture as they cook.
4. Cook on LOW for about 5 hours, or until the internal temperature of the chicken has reached 170 degrees. If you cook the chicken too long, it will be dry and overdone.
5. About one hour before dinner, pull the chicken out of the slow cooker and place it in a large bowl. Allow to cool enough that you can handle the chicken without burning yourself. 
6. Use a fork or your fingers to pull the meat and skin off the chicken. Set the bones and any chewy bits/tendons aside; if desired they can be used to start a pot of broth cooking after dinner. Chop the chicken and skin into bite-sized pieces. 
7. In a small bowl, whisk together the sour cream, 1/4 cup of filtered water, and arrowroot or rice flour. Whisk this into the soup broth 30-45 minutes before dinner.
8. Stir the chicken meat/skin back into the pot about 20 minutes before dinner. Reduce the heat to WARM. 
9. Taste test the broth and adjust the salt as needed. Ladle into bowls and serve! This soup pairs nicely with Cheesy Bread and a side salad. 

*I love to use vermouth, as it doesn't go bad like unused wine. Vermouth is shelf stable, can be used in place of dry white wine in cooking, and can be stored at room temperature indefinitely.

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How to Make Bone Broth and My Favorite Glass Container for Freezing Broth

Bone broth is a wonderful superfood that was a critical part of many traditional diets.  I make sure we always have bone broth in the freezer, and use it liberally in cooking.  Besides using broth for soups, I also incorporate it into many recipes such as curry meatballs and veggies, braised cabbage and sausages, white beans, rice, and veggies such as beets and green beans.

When I first started making homemade broth over 6 years ago, I followed the recipe in Nourishing Traditions which uses uncooked chicken. But over time, I figured out a much more cost effective and easy method that uses a roasted chicken carcass. Then last year, I started to incorporate some ideas from Nourished Kitchen's post on perpetual broth into my usual method.  So now, I am able to make LOTS of bone broth with just one chicken carcass. 

How to Make Chicken Broth

1. Start by roasting a chicken and then picking the carcass clean. We love to eat roasted chicken.  After everyone has eaten their fill, I bring the chicken carcass to the table and pick the meat off the bones.  The meat gets stored in a glass container in the fridge to be used for another meal such as pizza or soup. 
2. Put the chicken carcass into the slow cooker. All of the bones, juices, leftover skin, and chewy bits go straight into the slow cooker. If I have any on-hand, I also add some chicken feet to the stockpot.
3. Add some fresh veggies and filtered water. For one chicken carcass, I usually throw in one quartered white onion and two carrots (peeled and cut into 2 or 3 chunks).  Add enough filtered water to cover it all. 
4. Turn the pot on LOW and cook for 15-24 hours. 
5. After the broth has cooked at least 15 hours, ladle and strain about half the liquid from the pot.  I especially try to make sure to get most of the fat out of the pot along with the liquid, as I don't think it is a good idea to let the fat keep cooking for an extended period of time. I pour the broth into glass jars for freezing (I talk more about that below).  Anytime after the 1st night of cooking, feel free to dip into the pot to get stock for any cooking needs, or even enjoy a nice warm cup of salted broth first thing in the morning. OPTIONAL: At this point, you could pull out the veggies and pick some more meat/skin off the carcass. There is quite a large amount of meat, skin, and connective tissue that was too tough to eat before making broth, but these parts are wonderfully tender after being simmered in the broth. Add a splash of broth and some salt and pepper to make a large bowl of soup (enough for 2-3 people). This soup can either be eaten right away, or stored in the fridge as an easy meal for later. 
6. Add more filtered water to the pot and cook the bones some more. And you can throw in some more fresh carrots and onions if you removed them during the previous step. Continue to cook on Low. 
7. Each day, ladle off some more broth and add fresh water. In this way, you can make lots and lots of broth with just one chicken carcass.  I usually continue this process for about 4-6 days to really stock up the freezer.  And, despite what you may think, the broth does not get watered down with this method.  The broth actually gets more and more rich as the days go by, peaking around day 4 or 5.  This is because the bones continue to break down into the broth over time.  I find that the broth made after the 2nd day has a very concentrated, rich flavor and a deeper brown color, so that I need to use only half as much in recipes (making up the balance with filtered water). 
8. Strain and freeze the broth (or store in the fridge if it will be used in the next few days). I do not skim the fat off the stock, as it makes the broth more nourishing and flavorful.

Tips for Freezing  (and Thawing) Broth

I always freeze my broth in glass containers.  Plastic can leach into foods, especially with changes in temperature, so I don't use plastic for freezing broth. I've definitely had my share of glass jars that have cracked during freezing, but over time I have figured out the tricks to successfully freezing (and thawing) broth in glass jars.

• Leave plenty of head space.  As the broth freezes, it will expand, so it is important to leave plenty of space above the broth for expansion during freezing. A general rule is to make sure you leave more than 1-inch of space above the liquid in the jars.  You can see in the picture above that I have left lots of space for expansion during freezing.    
• Let the broth cool to room temperature on the counter without the lids on.  Once the jars are cool enough to touch comfortably, put the lids on and transfer them to the freezer. 
• Not all jars are created equally.  For freezing large quantities of broth (such as pints or quarts), I find that mason jars work best.  Other jars, such as the ones you buy containing coconut oil, are more likely to crack in the freezer.
• My favorite jars for freezing broth: tomato paste jars! These jars are great for many reasons: 
• Since I use plenty of tomato paste to make homemade ketchup, I always have plenty of these little jars around.
• These small jars don't seem to break as easily as bigger jars.  I've frozen hundreds of these little jars of broth, and only ever had one of them break (because it was overfilled).
• Small jars are easy to fit into little leftover spaces in the freezer.
• The amount of broth in small jars is perfect for when I just need a little bit of broth (such as when making caramelized green beans).  And of course, multiple small jars can be used when larger amounts of broth are needed.
• Small jars thaw very quickly, so even if I didn't plan ahead, I can still use homemade broth in my recipes.
• To thaw broth in glass jars:
• If you have time, thaw jars of broth in the fridge overnight.  
• In a pinch, it also works to thaw jars of broth in a big bowl of water.  The key to thawing jars in water is to make sure you do NOT use hot water initially.  Placing a frozen jar into hot water puts a big thermal shock on the glass, which can cause it to crack.  
• Start by placing the frozen jar into cool water.  Let it sit for about 10 minutes.
• Replace the cold water in the bowl with warm water and let it sit a few minutes. 
• Then you can put hot water into the bowl to speed things up.  
• There is no need to wait for the broth to completely thaw.  Just wait until there is enough thawed that the remaining chunk of frozen broth can come out into whatever you are cooking.

Do you have any tips for making and storing broth? 

This post is part of Pennywise Platter!

Slow Cooker Beef Fajitas (GAPS : primal : grain-free : gluten-free)

Beef fajitas are a favorite meal in our house.  This recipe cooks up all day; the results are tender and flavorful, and can be served in a variety of ways.  This recipe easily makes enough to feed a crowd, or you could freeze some for future easy meals.

Slow Cooker Beef Fajitas
Serves 10

• 4 to 4.5 pound beef roast and/or sirloin steak (it's okay if this is frozen when you start the meal)
• 2 medium white onions, chopped
• Juice from 2 medium limes
• 3/4 tsp dried oregano
• 1 Tb dried cumin
• ~ 5 sprigs fresh thyme
• celtic sea salt and freshly ground pepper
• 7 cloves garlic, sliced
• 12 ounces cremini mushrooms, sliced
• 2 medium red, orange, or yellow bell peppers (but NOT green), chopped
• Additional 1/2 tsp oregano and 1 tsp cumin
• Garnish: shredded cheddar cheese, sour cream, guacamole* or avocado chunks, salsa

1. Place the chopped onions over the bottom of a large slow cooker. Put the meat on top of the onions.  
2. Season with the lime juice, 3/4 tsp oregano, 1 Tb cumin, thyme, salt and pepper. My general rule of thumb is to start with 1 tsp salt for every pound of meat. 
3. Sprinkle the sliced garlic over the top.  Then put a lid on the pot and cook for 4-6 hours on LOW if your meat was fully thawed, or on HIGH if your meat was frozen.
4. About 2-3 hours before mealtime, flip the meat.  Then add the sliced mushrooms and chopped bell peppers, and nestle them down into the pot. Sprinkle with a bit more salt and pepper, and continue to cook on HIGH.  (If you will be away from home all day, you could skip flipping the meat, and add in the mushrooms/bell peppers in the morning with everything else.  I would leave the veggies a bit larger if they will be cooking all day.)
5. About 30-60 minutes before mealtime, pull the meat out onto a cutting board.  Shred the meat with a fork, or slice it thinly across the grain.  Dig around in the pot to find the thyme stems and remove these from the pot (the thyme leaves should have all fallen off during cooking, so the stems should come out leafless.) Return the meat to the pot and nestle it down into the juices.  
6. Taste the liquid in the pot and add more salt and pepper as needed.  Add the remaining 1/2 tsp oregano and 1 tsp cumin, and fold it all together. Then turn the heat down to WARM (or turn the pot off entirely) and let it hang out for 30-60 minutes. This will allow the meat to get very succulent and juicy.
7. The fajita meat can be served in a variety of ways: in grain-free tortillas, in corn tortillas, in a bowl, or over a bed of lettuce for a salad.  Whichever way you choose, make sure to garnish it with plenty of cheese, sour cream, guacamole/avocado chunks, and salsa. 

*I make a very simple guacamole by mashing together avocado with salt, pepper, a squeeze of lemon or lime juice, a dash of onion powder, a dab of sour cream, and a dab of mayo.  Tasty!

Slow-Cooked Cajun-Spiced Beef Roast (GAPS-legal : primal : paleo : gluten-free)

This cajun-spiced beef roast recipe cooks all day, resulting in tender, flavorful meat. This recipe can be thrown together in just a few minutes in the morning, and the delicious aroma will pervade the house all day. The flavor of the herbs and spices pairs wonderfully with the rich flavor of the beef. 

Cajun-Spiced Beef Roast
Serves 8 generously

• 4-5 pound beef roast, such as rump roast, pike's peak roast, or arm roast
• 3 Tb cold butter, divided in half and chopped roughly (or more if your roast is lean)
• 1 medium onion, sliced
• 5 medium cloves garlic, minced
• 1/2 Tb packed minced fresh oregano, or 1/2 tsp dried oregano
• 1/2 Tb packed fresh thyme leaves, or 1/2 tsp dried thyme
• 1 Tb ground paprika
• 3 bay leaves
• dash of cayenne pepper (or more if you like spicy foods)
• 1 Tb plus 1 tsp chunky celtic sea salt
• 3/4 tsp freshly ground pepper

1. Spread the onion over the bottom of a large slow cooker or oven-safe pot.  Strew the bay leaves over the onion.  Sprinkle about half the butter over the top.
2. If your beef roast is not quite thawed all the way, make a criss-cross on the top with a sharp knife.  You can also cut the roast in half, if you like, so more will be down in the yummy juices while cooking.
3. Combine the remaining spices, herbs, garlic, salt, and pepper in a small bowl. Rub the herbs over the beef roast.
4. Place the roast on top of the onion in the pot. Sprinkle the remaining butter over the top of the roast.
5. Turn the slow-cooker on LOW, or place the pot in a 225 degree F oven, for 8-10 hours.
6. About 30-60 minutes before meal time, pull the roast out onto a cutting board. Slice the meat thinly across the grain.
7. Return the meat to the pot and nestle it down into the juices. Taste the sauce and add salt and pepper as needed. Turn the heat to "WARM" (or return to the oven, and just turn it off) and let it sit for 30 to 60 minutes.  This step allows the meat to soak up the juices and get super moist.
8. Serve with your choice of side dishes, such as a green salad, roasted potatoes, or simple buttered veggies.  Leftovers freeze well for an easy weeknight meal!

Slow Cooker Chili (GAPS-legal : primal)

(I've moved! You can see this recipe on my new website here!)

This chili recipe is a great mix of meat, beans, and plenty of veggies. It gets thrown together early in the day, and by dinner time it is ready. We like to top it with cheese, sour cream, and fresh avocado, but it is also great without any garnish at all. This recipe is loved by adults and kids-alike in our house.

Slow Cooker Chili
Serves 6-8

• 8 oz dried white navy beans, soaked 12-24 hours in filtered water with a sprinkle of baking soda, then rinsed well and drained
• 1 & 1/2 medium white onions, chopped 
• 1/2 red bell pepper, chopped
• 1/2 green bell pepper, chopped
• 4 cloves of garlic, sliced
• 2 cups chicken or beef broth, preferably homemade
• 28-oz diced tomatoes with juice, preferably homemade (or Pomi brand, which is BPA-free)
• 1 pound ground beef, preferably from a pastured animal
• celtic sea salt and pepper
• 1.5 Tb plus 1 tsp ground cumin
• 1 tsp dried oregano, divided in half
• 1 tsp plus 1/4 tsp chili powder
• 2 Tb butter
• OPTIONAL for spiciness (I leave these out since the kids don't like spicy food): 1-2 chopped jalapenos (you can use a small spoon to scrape out the seeds, and some of the spiciness will go with them; don't touch the inside with your fingers or they will burn for days!)
• OPTIONAL garnish: shredded cheddar cheese, sour cream, chopped green onions, chopped avocado

1. Soak the beans for 12-24 hours in filtered water with a sprinkle of baking soda, then rinse well and drain.
2. Put the beans, chopped veggies, and garlic into a slow cooker (or oven-safe pot). Crumble the ground beef on top. Add the broth and tomatoes.
3. Sprinkle generously with salt and pepper.  I used about 5 tsp celtic sea salt initially since my broth and tomatoes do not have any salt in them.
4. Then sprinkle with 1.5 Tb cumin, 1/2 tsp oregano, and 1 tsp chili powder.  Reserve the remaining spices for shortly before dinner.
5. Add the butter and roughly stir it all together. 
6. Put the lid on, and cook on low for 8-10 hours, or high for 6-8 hours (or place the oven-safe pot into the oven set on 225 degrees for about 8 hours).
7. About 30-60 minutes before dinner, add the remaining 1 tsp cumin, 1/2 tsp oregano, and 1/4 tsp chili powder.  Stir, then check the saltiness and add more if needed.
8. At dinner time, ladle into bowls, top with optional cheddar cheese, sour cream, green onions, and/or avocado.  Enjoy!

This post is part of Monday Mania!

My Grain-Free e-Cookbook - Nourishing Eats

I'm pleased to announce the release of Nourishing Eats, my grain-free e-cookbook.  This cookbook contains 60 nutrient-dense recipes.  This book is perfect for the GAPS Diet since 57 of the recipes are legal for the Full GAPS Diet.  It is also suitable for primal/paleo eating. I've kept the price low so that more people can benefit from this great resource.

The book comes in PDF format, and is ready to print for those who prefer to have something they can easily refer to in the kitchen. It is a great value at only $7.99.

Here is the full table of contents for the cookbook:
Characteristics of Nourishing Diets
 
Why Grain-Free, and What is the GAPS Diet?

A Note About Ingredients and Which Recipes are GAPS-legal

Breakfasts

• Tips and Ideas for Easy Grain-Free Breakfasts 
• Baked Bacon and Eggs  
• Banana Bread  
• Banana Coconut Baked Custard  
• Cinnamon Raisin Bread  
• Coconut and Fruit Granola  
• Clafoutis: Apple, Pear, or Peach Blueberry  
• Crispy Almond Pancakes  
• Ham and Cheese Egg Cups  
• Muffins: Blueberry Banana, Apple Cinnamon, Ginger Pear, or Cranberry Orange  
• Parmesan Spinach Bread  
• Pesto and Dried Tomato Egg Cups

Snacks and Desserts

• Grain-Free Snack Ideas 
• Apple Raisin Snack Bars  
• Apple Snap Granola  
• Chewy Cinnamon Almond Cookies  
• Crispy Nuts and Flour  
• Lime and Coconut Macaroons  
• Liver and Butter Sauté  
• Mint Ice Cream  
• Peanut Butter Coconut Bars  
• Pumpkin Pie Clafoutis  
• Pumpkin Spice Bread  
• Red Crackers  
• Tips for the Best Nourishing Smoothies  
• Warm Vanilla Milk  
• Yellow Cupcakes with Buttercream Frosting  
• Vanilla or Chocolate Buttercream Frosting

 Main Courses

• Bacon-wrapped Salmon Cakes with Tartar Sauce 
• Bacon, Lettuce, and Tomato Salad  
• Best Stovetop Hamburgers  
• Braised Short Ribs  
• Brisket with Carrots and Onions  
• Cheese and Veggie Cakes  
• Cheesy Beef and Vegetable Soup  
• Creamy Chicken and Thyme Soup  
• Crustless Chicken Pizza Casserole with Nourishing Pizza Sauce  
• Egg Drop Soup  
• Green Chile Beef Stew  
• Ham, Bean, and Bacon Soup  
• Herbed Pork and Cabbage Stew  
• Honey-Glazed Pork Chops  
• Pork Carnitas  
• Grain-Free Tortillas  
• Shredded Beef Taco Salad  
• Skillet Lasagna

Dressings, Sauces, and Fermented Foods

• Balsamic Vinaigrette 
• Easy Creamy Salad Dressing  
• Homemade Ranch Dressing and Dip  
• Honey Mustard Mayo Sauce, Dip, and Dressing  
• Bread and Butter Pickles  
• Ginger Dill Sauerkraut  
• Ketchup made with Honey and Apple Cider Vinegar  
• Homemade Mayonnaise  
• How to Make Whey and Cream Cheese from Milk Kefir, Raw Milk, or Yogurt  
• Kombucha Tea and Vinegar

Purchase Information

Click here to buy the Nourishing Eats eCookbook.

Nourishing Eats $7.99 USD

Money Back Guarantee: If you don’t love the book, I will refund your money within 30 days of
your purchase date.

Delivery: The download link for the ebook will emailed to you within 24-48 hours from receipt of payment. Should you have any difficulty, you can contact me at nourishedandnurtured[at]gmail[dot]com.

Pork Carnitas (GAPS-legal, grain-free, gluten-free)

Carnitas translates to mean "little meats".  These pork carnitas cook all day in the slow cooker.  This recipe is subtly spiced, and the flavor of the pork shines through.  These carnitas are wonderful when served in grain-free tortillas and garnished with sour cream, salsa, and avocado.

The latest issue of Wise Traditions had a very interesting article showing the results of live blood cell analysis on people who ate pork prepared in various ways. Based on this article, I chose to make the pork healthier by using a traditional method: marinating in lime juice. The results are tender and flavorful, but not overly tangy.

Pork Carnitas
Serves 6

• 6 bone-in pork chops (or use a roast that has been cut into several pieces)
• 4 medium limes, halved
• Celtic sea salt
• 5 cloves garlic, sliced
• 1/4 tsp ground cumin
• 1 bay leaf
• 1/2 tsp chili powder
• 3-5 Tb leftover bacon grease, or more! (no brown bits)
• Garnish: sour cream, avocado, and salsa
• Optional: grain-free tortillas

1. Place the pork into a large glass dish and season with salt. (I would not use anything other than clear glass since the lime juice will be very acidic; I would especially not use a metal dish.) Use a reamer to juice two limes over the top of the pork chops.  Flip the pork chops over and juice the remaining two limes over the top.  Use a spoon if necessary to ensure the lime juice is distributed evenly over the meat. Cover and refrigerate overnight. 
2. In the morning, place the meat and any juices into a slow cooker (or use an oven-safe pot).  Sprinkle the sliced garlic and spices on top.  Add the bacon grease in a few plops (use more if your meat was very lean or less if your meat is fatty). Traditional carnitas are cooked in lots of lard, so don't be shy with the bacon grease!
3. Cook on Low for 8-10 hours (or in the oven at 225 degrees).  
4. 30-60 minutes before dinner, pull the meat out onto a cutting board.  Shred with a fork, and discard the bones.  Put the meat back into the pot, stir around a bit, and check the saltiness.  Add more salt as needed, 
5. Turn the heat to Warm (or put back into the oven and just turn the oven off) for 30-60 minutes.  Do not skip this step, as it will allow the meat to become very tender and flavorful. 
6. The carnitas can be served over a green salad, in lettuce wraps, or in grain-free tortillas.  Garnish with sour cream, avocado, and salsa. Enjoy!

This post is part of Fat Tuesday, Monday Mania, Fight Back Friday, Pennywise Platter and Frugal Days, Sustainable Ways!

Ham, Bean, and Bacon Soup (gluten- and grain-free)

This easy soup simmers all day, and is sure to be a hit with the whole family. It is a wonderfully healthy way to make the most of the leftover ham bone from your holiday dinner. This recipe was inspired by a delicious pot of soup my mother-in-law made. I like to freeze the leftovers in 2-cup glass containers that can be reheated easily in the toaster oven. This recipe is featured in Real Food and Health Magazine.

Ham, Bean, and Bacon Soup
Serves 6-8

• 16-oz dried white navy beans
• one medium white onion, chopped
• 2 stalks celery, left whole
• 2 bay leaves 
• one meaty ham bone 
• 6 cups filtered water
• celtic sea salt and pepper
• 6 carrots, peeled and chopped into 1-inch pieces
• 1/2 tsp paprika
• 1/2 tsp oregano
• 5 cloves garlic, peeled and sliced
• 8 oz nitrate-free bacon, chopped

1. Soak the beans in filtered water for 8 hours or overnight. In the morning, drain and rinse the beans thoroughly.  
2. Place the beans, chopped onion, celery stalks, bay leaves, and ham bone into a slow cooker or oven-safe pot. Season with salt and pepper.  
3. Add enough filtered water to cover the beans and vegetables (it is okay if the ham bone sticks out of the water a little bit).
4. Cook in slow cooker set on LOW for 6 hours, or on HIGH for 4 hours.  Alternatively, place oven-safe pot into 225 degree oven for about 5-6 hours.  Add water as needed to ensure the beans can soak up plenty as they soften.
5. Then add carrots, paprika, oregano, garlic, and bacon to pot.  Cook on HIGH for 2-3 hours, until carrots are cooked to your liking.
6. Pull ham bone out onto a cutting board.  Use a knife and fork to shred the meat off the bone, or slice it across the grain.  Discard the bones.
7. Return the meat to the pot and nestle it down into the broth. Taste the broth and add salt and pepper as needed. Turn the heat to "Warm" (or the oven to 150) and let it sit for 30 to 60 minutes.  This step allows the meat to soak up the juices and get super moist.

This post is part of Pennywise Platter, Fight Back Friday, Real Food Wednesday, Fat Tuesday and Monday Mania!

Apple Season!

Fresh apples are a wonderful treat at this time of year.  I try to avoid buying apples at other times of year when they are not in season (like during the spring and early summer).  Eating fruit as it comes in season is a great way to ensure that the fruit you buy will always be fresh and delicious, rather than picked and then transported for weeks from some far away locale.

Enjoy them fresh
We love to eat apples raw, but there are also some great ways to cook with apples.  If you haven't tried apple clafoutis yet, give it a whirl.  It is one our top five grain-free breakfasts. Cooked apples make a delicious side dish alongside pork or chicken.  I'm also working on a recipe for grain-free apple cinnamon muffins.

Preserve some apples
To extend our apple enjoyment, I am preserving lots of apples this year.  An apple corer-peeler-slicer has been essential to save time.  So far, I've put away one bushel (40 pounds), and hope to buy some more apples while the season lasts.  I've made:

• Dried apples: Core and slice the apples; then dry them in a dehydrator or oven at the lowest temperature.  We like to dry them until they are nice and crispy.
• Spiced apple butter: Throw cored apples (whole or sliced, with the peel on) into a slow cooker and let them cook all day.  Add spices like cinnamon, vanilla, ginger, and cloves.  Add a pinch of salt and some honey if desired.  Then blend it all with an immersion blender until it is nice and smooth.  I just store it in small jars in the freezer rather than canning it. I can't wait to try this on some homemade ice cream.  It is wonderful stirred into a bowl of yogurt.
• Apple worms: Rather than throwing the apple peels into the compost bucket, I sprinkled them with a touch of cinnamon and then dried them in my oven for several hours at 200 degrees F.  The result is a wonderful, crispy snack!  My 4-year-old gets a kick out of eating these "worms".
• Frozen raw apples: In a large pot or bowl, combine cold filtered water and some sea salt (I used 1/4 cup salt to one gallon water). Core, peel, and slice the apples, and then chop them a bit more into smaller pieces.  As each apple is prepared, drop the pieces into the salt water.  Once all the apples are immersed, give them a stir. Drain into a colander and do NOT rinse the apples.  Put the apples into quart freezer bags, and transfer to the freezer.  These will be wonderful in the middle of winter cooked into clafoutis or an apple crisp. 
• Frozen cooked apples: Peel, core, and slice apples.  Cook them over low heat with a dash of salt and a little butter or coconut oil.  When they are nice and soft, they are done!  Scoop them into glass jars or bowls and freeze them.  These will make a great quick side dish or treat. 

What are your favorite apple recipes? Are you preserving any apples this year?

This post is part of Frugal Days, Sustainable Ways, Fight Back Friday, Pennywise Platter, Real Food Wednesday, Monday Mania and Fat Tuesday!

Solar Cooking Wrap-up

A few months back I announced a solar cooking challenge.  No one actually signed up for the challenge, but I thought I should still keep my promise to fill you in on the results of my own solar cooking experiments.

I did a bit of experimenting with cooking in the solar cooker, and I used a spreadsheet to track each cooking experiment (hey, if you are going to experiment, you may as well keep track of all of your variables).  Each time I used the solar cooker, I recorded the sun conditions, time of day, cooking durations, food cooked, solar cooker configuration (facing different directions, using different cookware, etc), temperature of the food, and results.

Pros and Cons of Solar Cooking
Some great things about solar cooking are:

• It really works! I was so excited the first time I used the solar cooker and found water condensing on the lid of my crock.  My thermometer verified that the food was heated to over 165 degrees.  
• Solar power is free to use.
• Similar to cooking in a slow cooker, there is no need to stir foods cooking in a solar cooker, so you can just put the food in and walk away.
• It reduces the heat in your house during the hot summer months.

I learned some down-sides to solar cooking:

• Solar cooking takes quite a bit longer than stovetop cooking, and a little longer than cooking in a slow cooker.
• The solar cooker will not work well if clouds move in.  You really need some great sunshine to make it work the best.
• There are peak times to use the cooker, and these may not always correspond to when you'd like to prepare your food.  For instance, when I tried to push dinner back an hour to 7:30PM, the solar cooker lost too much heat and the food started cooling rapidly since the sun was going down. To be fair, though, I've heard that this is less of a problem with other types of solar cookers that insulate better (such as box-style cookers).
• It was a bit annoying having to make sure my toddler wouldn't be out back whenever the solar cooker was in the back yard (although this wasn't a big problem because no one really wanted to be out there when it was around 100 degrees outside anyway).  This would have been less of a problem if I was willing to move a table out into the middle of the yard to put the cooker on, but I didn't want to have to do that repeatedly.

Solar Cooking is Great for Lunch Time!
The prime time to generate heat with the sun in the summer here is from about 10am to 3pm. The solar cooker works great for quick lunch cooking such as reheating leftovers or cooking hot dogs. Hot dogs were ready in about 30 minutes (yes, that is slow compared to the stovetop, but this is solar cooking after all so the temperatures are lower). Raw sausages take a little longer, needing an hour to be cooked thoroughly.

Solar Cooking is Great for Cooking a Winter Squash
One of my favorite ways to use the solar cooker is for cooking winter squash.  All you have to do is put the squash in whole and let it cook for several hours in the sun.  You can do this the day before you need to use the squash, or even early in the day so it will be ready when you need to use it for dinner. 

Tips for Cooking Dinner in a Solar Cooker

• Make sure you won't be eating too late.  Solar cookers will start to lose heat as the sun starts heading towards sunset.
• Check your weather forecast.  During our monsoon season of July and August, heavy clouds come in almost every afternoon.  I got so tired of moving food indoors to cook that I gave up on solar cooking dinners towards the end of July. 
• Plan ahead to make sure you have enough time to cook in the solar cooker.  The cook times really lengthen as you move out of the peak time (which is around 10am-3pm during the summer in our location).

Now What?
Do I use the solar cooker often? No, I don't use it very often.  Most frequently, I use it for cooking winter squash or heating up lunch.  Beyond that, it would also be great to have around in case of an emergency or disaster.  It was a fun experiment, though.

Have you ever tried solar cooking?

This post is part of Fight Back Friday, Pennywise Platter, Real Food Wednesday with Kelly the Kitchen Kop, Fat Tuesday at Real Food Forager and Monday Mania at The Healthy Home Economist!

Cheesy Beef and Vegetable Soup

Back before our real food conversion, my husband and I used to eat plenty of canned soup. Of course we now know that homemade soup and stock yield far superior taste, but nonetheless we still have fond memories of eating canned soup.  When my husband tasted this soup recipe, he was really excited that it reminded him of beef and vegetable soup from a can, only much better!

This soup is nourishing and really tasty!  I make many different types of soup, but this is my new favorite.  Extra spices get added to the pot towards the end of cooking, and this really makes a difference in the flavor. 

Cheesy Beef and Vegetable Soup
Serves 6-8

• 2.5-3 pounds of beef roast, sirloin, and/or cheek meat
• Additional beef tallow or butter (if your meat is not very fatty)
• 2 bay leaves
• 7 oz tomato paste, preferably from a glass jar
• 1 medium white onion, chopped
• 1 Tb dried oregano, divided in half
• 6 cloves garlic, sliced and divided in half
• 4 Tb fresh basil, minced and divided in half
• 6 cups filtered water
• Celtic sea salt and freshly ground pepper
• 5 carrots, cut into 1-inch pieces
• 2 summer squash, such as zucchini or yellow crookneck, sliced
• 1 cup green beans (frozen or fresh)
• 1 cup frozen green peas
• Shredded cheddar cheese, to garnish 

1. Spread the onion over the bottom of a slow cooker (or use an oven-safe pot).  Place the beef on top of the onions.  If your meat is fairly lean, add a couple tablespoons of tallow or butter to the pot. 
2. Add the tomato paste, bay leaves, 1/2 Tb dried oregano, 3 cloves sliced garlic, 2 Tb minced fresh basil, and salt and pepper. Add about 6 cups of filtered water to the pot.  
3. Cook on low for 4-6 hours (or in an oven at 225 degrees) or cook on High for 3-4 hours.
4. Add carrots, squash, and green beans to the pot, and nestle them down into the sauce.
5. Cook on high for another 2-3 hours (or back in the 225 degree oven).
6. Pull beef out onto a cutting board.  Shred the meat with a fork, or slice it across the grain.
7. Return the meat to the pot. Taste the sauce and add salt and pepper as needed. Add the green peas and remaining spices (1/2 Tb oregano, 2 Tb fresh basil, and 3 cloves sliced garlic). Turn the heat to "Warm" (or the oven to 150) and let it sit for 30 to 60 minutes.  Don't skip this step as it allows the meat to soak up the juices and get super moist. 
8. Ladle into bowls and top with a generous handful of shredded cheddar cheese. 

*Adaptations for if you'll be away from home all-day: Cut the carrots and squash into large pieces (~2-inches) so they don't get cooked to death.  Go ahead and put all of the ingredients (except for the peas and half of the oregano/basil/garlic) into the slow cooker in the morning.  Leave it on low all day (7-10 hours).  As soon as you get home, pull the meat out onto a cutting board and either shred with a fork or slice thinly across the grain.  Return the meat to the pot, add the remaining half of the spices and garlic.  Add the frozen peas, and put a lid on it for about 20-30 minutes on "Warm" (if your slow cooker doesn't have this setting, just turn it off and let it sit 20-30 minutes with the lid on).

This post is part of Fight Back Friday at Food Renegade, Pennywise Platter at The Nourishing Gourmet, Real Food Wednesday with Kelly the Kitchen Kop and Monday Mania at The Healthy Home Economist!

How to Make the Most of a Roasted Chicken, Including a New Use for the Bones

One of my family's favorite meals is roasted chicken. Where I live, it is a real challenge to purchase chicken that has been raised humanely and healthily without spending loads of money.  Consequently, we don't eat chicken very often and when we do, I like to make the most of it.

Prep for Making Stock
When I prep the bird for cooking early in the day, I like to prep for making stock. I pull out the slow cooker and throw in the veggies (one onion, 2-3 carrots, and 1-2 celery stalks), filtered water, and splash of vinegar. This way all I have to do after dinner is throw in the remnants from picking the carcass (bones, juices, and chewy bits).

Pick the Carcass
After everyone has eaten their fill of roasted chicken, I bring the chicken carcass to the table and pick the meat off the bones.  The bones, juices, and chewy bits go straight into the slow cooker for making stock. The meat gets stored in a glass container in the fridge to be used for another meal such as pizza, soup, or lettuce wraps. If I have any on-hand, I also add some chicken feet to the stockpot.
 

Rewards From Picking the Carcass a 2nd Time

Cook Stock and Pick the Carcass Again
I simmer the chicken stock for 12-18 hours.  When that is done, I pick the carcass all over again.  By picking the carcass a second time, you can make the most of the chicken.  There is quite a large amount of meat, skin, and connective tissue that was too tough to eat before making stock, but these parts are wonderfully tender after being simmered in the stock.

Don't Toss Those Bones Just Yet!
After simmering for many hours, the chicken bones get soft.  The small rib bones can be sprinkled with salt and eaten (my daughter especially loves these; obviously you should make sure they are soft before giving these to your kids).  The larger bones are soft on the ends, so I crumble these directly into the bowl with the meat, skin, and connective tissues from the 2nd carcass-picking. 

Use Stock Veggies, Meat, and Bone Bits for a Bowl of Soup Right Away
Additionally, I reserve the carrots and onions from the stockpot. These veggies combine with the meat and bone bits (from the 2nd carcass picking), a splash of fresh broth, and some salt and pepper to make a large bowl of soup (enough for 2-3 people). This soup can either be eaten right away, or stored in the fridge as an easy meal for later.

Preserve the Stock
I strain the remainder of the broth and pour it into glass containers.  I do not skim the fat off the stock, as it makes the stock more nourishing. Depending on my stock needs in the following few days, I store the stock in the fridge or freezer. 

Do you have any tips for making the most of a chicken?

This post is part of Fight Back Friday at Food Renegade, Pennywise Platter at The Nourishing Gourmet, Real Food Wednesday with Kelly the Kitchen Kop and Monday Mania at The Healthy Home Economist!

Solar Cooking Challenge

We recently finished our construction of a solar cooker.  It was simple to make with just cardboard, glue, and aluminum foil. For a pot, we'll just be using the black pot and clear lid from my slow cooker.  I've never used a solar cooker before, but am excited to see how well it works.  Does anyone else want to join me in experimenting with solar cooking this summer?

Why Use a Solar Cooker?
Solar cooking allows you to use the sun to cook your food.  Here in the desert, we have bountiful sunshine and lots of heat, so I am looking forward to solar cooking as a way to reduce the heat in our house this summer.  It should also help in saving a little bit of money on our electric and gas bills. 

Who Can Solar Cook?
The main requirement for successful solar cooking is that you have mostly-sunny days for several months each year. Solar cookers even work in the winter time as long as it is sunny outside! Solar cooking is very easy, similar to using a slow cooker.

Join Me in the Solar Cooking Challenge!
The challenge is simple: cook as many items as you can in a solar cooker during the months of June and July!  In August, I'll post a list of what items we cooked in our solar cooker, as well as any tips, tricks, and failures.  You can add your experiences by submitting comments, and then I'll tally up everyone's responses.

Resources for Getting Started
Here are some links to help in getting started:
Options for making your own solar cooker (we made the Cookit)
Options for purchasing a solar cooker
Options for solar cookware (or just use any black or dark colored pot you already have available)
Guide to making, using, and enjoying solar cookers
Solar Cookers International marketplace
Solar cooking FAQs

To join the Solar Cooking Challenge, just comment below.  Who will join me?

This post is part of Fight Back Friday at Food Renegade, Real Food Wednesday with Kelly the Kitchen Kop and Monday Mania at The Healthy Home Economist!

Shredded Beef Taco Salad (GAPS-friendly, gluten- and grain-free)

Working through our yearly portion of frozen beef, I recently revamped my taco salad recipe to use a roast rather than ground beef.  The results were super tasty, and I like that I didn't have to spend any time in front of a hot stove in the evening.  If you are looking for easy ways to use up those miscellaneous roasts from a large portion of a cow, give this a try!

Shredded Beef Taco Salad
1.5-2 pound roast and/or sirloin steak
2-3 Tb fat, such as olive oil or lard (optional, depending on how fatty your cut of meat is)
1/2 medium onion, chopped
3 cloves garlic, sliced
1 heaping Tb dried cumin
1 tsp dried oregano
Juice from half of a small lime
7-oz of tomato paste (preferably from a glass jar to avoid BPA)
1/2 tsp cayenne pepper or chili powder (optional, for those who like it to be a bit spicy)
Celtic sea salt and freshly ground pepper
Leaf lettuce or spring mix, preferably organic
Garnish each plate with 1/3 c. sour cream, 2 Tb chopped green onions, 1/2 of an avocado (cut into chunks), 1/3 c. grated cheddar cheese, and 1-2 Tb salsa

1. Sprinkle the chopped onion and sliced garlic over the bottom of a slow cooker (or use an oven-safe pot).  If your beef is not very fatty, add 2-3 Tb of fat (such as olive oil or lard) over the onions and garlic (don't skip this as the fat really adds to the flavor). Place the roast or sirloin steak on top of the onions and season top and bottom with salt, pepper, oregano, and cumin. 
2. Squeeze the juice from half a lime onto the meat.  Then scoop the tomato paste around and on top of the meat.
3. Cook on Low for 4-6 hours (or in an oven at 225 degrees) or cook on High for 3-4 hours.
4. Flip the meat over and nestle it back down into the sauce and veggies. (You can skip this step if you'll be away from home all day.)
5. Cook on Low for another 3-4 hours (or back in the 225 degree oven), or on High for 1-2 hours more.
6. Pull meat out onto a cutting board.  Shred the meat with a fork, or slice it thinly across the grain.
7. Return the meat to the pot and nestle it down into the sauce. Taste the sauce and add salt and pepper as needed. Turn the heat to "Warm" (or the oven to 150) and let it sit for 30 to 60 minutes.  Don't skip this step as it is the key to moist and delicious meat in every bite. 
8. Arrange lettuce on plates.  Sprinkle the avocado chunks and green onions over the lettuce.  Sprinkle a little salt and pepper over the vegetables. 
9. Add 3-4 dollops of sour cream to each plate, and a couple scoops of salsa.  Then add a large portion of shredded meat to each plate. Top the meat with shredded cheese. 
10. Serve and enjoy! For some added crunch, you could serve a few pork rinds with this.

This post is part of Pennywise Platter at The Nourishing Gourmet, Monday Mania at The Healthy Home Economist, Fight Back Friday at Food Renegade and Real Food Wednesday with Kelly the Kitchen Kop!

Herbed Pork and Cabbage Stew (GAPS-legal, grain- and gluten-free)

This herbed pork and cabbage stew is one of our favorite recipes.  The pork roast adds a nice, hearty flavor. My husband isn't a fan of cooked cabbage, but he loves this soup. My four-year-old and one-year-old always gobble this up, too. 

Herbed Pork and Cabbage Stew

• 3 lb pork roast (preferably bone-in and from a humanely-raised animal)
• 1 large onion, diced
• 1 medium head cabbage, chopped
• Salt and pepper, to taste
• 14 oz diced tomatoes with juice, canned* or fresh 
• filtered water
• 8 medium carrots, chopped into 1 to 2 inch pieces
• 4 medium zucchinis, sliced thinly
• 1.5 Tb dried OR 4.5 Tb fresh basil
• 1.5 Tb dried OR 4.5 Tb fresh parsley

Home All-day Method

1. Spread the onions over the bottom of a slow cooker (or use an oven-safe pot).  Place the pork roast on top of the onions and season with salt and pepper. 
2. Add the chopped cabbage, diced tomatoes, and just enough water to cover the roast. Season with salt, pepper, and most of the parsley and basil (reserving about 1/2 Tb dried or 1.5 Tb fresh of each to add before the last bit of cooking).
3. Cook on Low for 4-6 hours (or in an oven at 225 degrees) or cook on High for 3-4 hours.
4. Add carrots to pot, and nestle them down into the liquid.
5. Cook on low for another 2-3 hours (or back in the 225 degree oven).
6. Pull pork roast out onto a cutting board.  Shred the meat with a fork, or slice it across the grain.
7. Return the meat to the pot and nestle it down into the liquid.  Stir the sliced zucchini and reserved spices into the pot.  Taste the sauce and add salt and pepper as needed. Turn the heat to "Warm" (or the oven to 150) and let it sit for 30 to 60 minutes.  This step allows the meat to soak up the juices and get super moist.
8. Ladle into bowls and serve!

Away from Home All-day Method  

1. Spread the onions, cabbage, and carrots over the bottom of a slow cooker.  Place the pork roast on top of the vegetables and season with salt and pepper.
2. Pour the diced tomatoes around the roast and add water until the roast is just barely covered or even sticking out a little bit. Season with salt, pepper, and most of the parsley and basil (reserving about 1/2 Tb dried or 1.5 Tb fresh of each to add before the last bit of cooking).
3. Cook on low for 8-10 hours or on high for 6-8 hours.
4. As soon as you arrive home, pull the pork roast out onto a cutting board.  Shred the meat with a fork, or slice it across the grain.
5. Return the meat to the pot and nestle it down into the liquid.  Stir the sliced zucchini and reserved spices into the pot.  Taste the sauce and add salt and pepper as needed. Turn the heat to "Warm" (or the oven to 150) and let it sit for 30 to 60 minutes.  This step allows the meat to soak up the juices and get super moist.
6. Ladle into bowls and serve.

 *If using canned tomatoes, try to make sure they are BPA-free.  I buy Pomi tomatoes for this reason.

This post is part of Fight Back Friday at Food Renegade, Real Food Wednesday with Kelly the Kitchen Kop and Monday Mania at The Healthy Home Economist!

Braised Short Ribs

 Short ribs are a relatively tough cut of meat, but when cooked slowly over low heat they are tender and very flavorful.  This recipe was inspired by a video on Mark's Daily Apple. I've served these ribs for company, and everyone loved them.  These also passed the 3-year-old test; my daughter gobbled them down!

I've provided two different cooking methods below, one for when you have limited prep time and the other for when you can take a little extra time to make the ribs even better.  I've cooked the ribs both ways, and they were delicious each time.  Either way, you will need a long, slow cooking time to allow the ribs to get very tender. 

Braised Short Ribs:

• 2-3 pounds short ribs or back ribs
• 4 Tb grassfed ghee or combination of butter and sunflower or sesame oil (the oil will help raise the smoke point of the butter so it does not burn) (NOTE: this ingredient is not needed for the Time-Crunch Method)
• 1 onion, chopped
• 3 carrots, roughly chopped into 1/2 inch pieces
• 3 celery stalks, chopped
• 4 cloves garlic, sliced
• 4 sprigs of fresh thyme
• 2 bay leaves
• 2-3 c. homemade beef stock
• 14 oz chopped tomatoes (Pomi brand is BPA-free)
• splash of red wine vinegar
• Celtic sea salt and pepper

Time-Crunch Method (Normal Weekday Morning)

1. Place onion, carrots, and celery in the bottom of a slow cooker or oven-safe pot.  Sprinkle with salt and pepper.
2. If necessary, use a sharp knife to separate the ribs.  Place ribs on top of chopped veggies and sprinkle liberally with salt and pepper. 
3. Sprinkle garlic, thyme sprigs, and bay leaves on top of meat. 
4. Pour chopped tomatoes and beef stock around meat.  Pour in a splash of red wine vinegar. There should be just enough liquid to cover most of the meat, but leave the top of the meat exposed. 
5. Set slow cooker on Low (or place in covered oven-safe pot* in 215 degree oven).  Cook for 8-10 hours.
6. Check seasonings and add any more salt and pepper as needed.  Allow to cool slightly.
7. Serve and enjoy.  It is delicious served alongside a simple side salad. 

Plenty of Time Method (Special Weekend Dinner)

1. If necessary, use a sharp knife to separate the ribs. Sprinkle ribs with salt and pepper.
2. Melt 2 Tb ghee in a medium pot over medium-high heat (you will need to use an oven-safe pot* if you don't have a slow cooker to use in subsequent steps).  Once hot, add ribs and brown them in the ghee.  To get a nice brown crust, let the ribs cook for a few minutes on each side (resist the urge to move them around while browning).
3. Remove ribs to a bowl or plate.  
4. Melt remaining 2 Tb ghee in pot and add onion, carrots, and celery.  Sprinkle with salt and pepper and cook for a few minutes.  Then deglaze the pot by adding the splash of red wine vinegar, beef stock, and tomatoes.  Allow to reduce for a few minutes, then add garlic, thyme, and bay leaves.
5. If using a slow cooker, carefully transfer mixture to slow cooker. Nestle the ribs down into the sauce and veggies, leaving the top of the meat exposed.  Set on Low and cook for 6-8 hours. 
6. Alternatively, nestle the ribs down into the pot of veggies and sauce. Cover pot and place in 215 degree oven for 6-8 hours.
7. Check seasonings and add any more salt and pepper as needed.  Allow to cool slightly.
8. Serve and enjoy.  It is delicious served alongside a simple side salad.  

*With the long cooking time and the presence of tomatoes, the best oven-safe pot would be enamel-coated.  That would prevent any reaction between metal and the acidic tomatoes.

This recipe is part of Real Food Wednesday with Kelly the Kitchen Kop, Pennywise Platter at The Nourishing Gourmet, Fight Back Friday at Food Renegade, and Monday Mania at The Healthy Home Economist!