BEEF STEW

Based on this meal

BEEF STEW AND CAULIFLOWER MASH

Ingredients

• 600gm chuck roast
• 60gm butter or olive oil
• 1 onion
• 2 garlic cloves
• ¹⁄3 cup red wine, dry
• ¾ cup water
• 1 meat bouillon cube
• 1 bay leaf
• ½ tsp dried rosemary or 1 tsp finely chopped fresh
• ½ tsp dried thyme or 1 tsp fresh leaves
• 1 carrot
• 120gm celery

Cauliflower mash

• 1 medium head of cauliflower
• 90gm butter
• ¹⁄8 tsp ground or grated nutmeg
• salt and ground black pepper

Nutrition

by Anne Aobadia, Emma Shevtzoff(Photo)

Instructions

1. Cut the chuck roast into pieces, about 2.5cm cubes. Sear the meat in batches over high heat in a dutch oven or heavy-bottomed pot. Season generously with salt and pepper.
2. Chop onion and garlic finely and add to the pan. Lower the heat slightly and cook for a few minutes more.
3. Add wine, water, bouillon cube, bay leaf, rosemary and thyme.
4. Bring the stew to a boil, lower the heat and let simmer on medium low for 1-1.5 hours. Slice carrot and celery thinly and add halfway through.
5. Prepare a cauliflower mash while the stew is simmering away. Start by trimming and rinsing the cauliflower. You can use both the stem and leaves. Cut into small pieces or florets.
6. Parboil in lightly salted water for about 5 minutes or until soft but not mushy. Drain and discard the water.
7. Add butter and use an immersion blender or hand-held electric mixer to mash the cauliflower to the desired consistency. Season with salt, pepper and nutmeg. Serve beside the stew on a plate or in a shallow bowl.

Tip!

This recipe also works well with your slow cooker. Follow the recipe through step 2, and then put everything for the stew in your slow cooker. Cook on high for 4 hours or low for 6-8 hours.

KETO COFFEE 135 CAL

• 1 cup hot coffee freshly brewed
• 30  ml cream
• 1 tbsp (15ml) coconut oil
• 1 tsp (5gm) coconut oil
• Whisk until frothy. 
• apox 135 calories
• Enjoy

MUSHROOM FRITTATA

https://www.dietdoctor.com/recipes/keto-goat-cheese-mushroom-frittata

Frittata

• 150gm mushrooms
• 90gm fresh spinach
• 60gm scallions
• 60gm butter
• 6 eggs
• 120 goat cheese
• salt and pepper

For serving

• 5 oz. leafy greens
• 2 tbsp olive oil
• salt and pepper

Nutrition

by Anne Aobadia, Emma Shevtzoff(Photo)

Instructions

1. Preheat the oven to 350°F (175°C).
2. Crack eggs into mixing bowl and whisk. Grate or crumble cheese and add to mixture. Season with salt and pepper to taste.
3. Cut the mushrooms into wedges. Chop the scallions.
4. Melt the butter in an oven-proof skillet and cook the mushrooms and scallions over medium heat for 5-10 minutes or until golden brown.
5. Add spinach to pan and sauté for another 1-2 minutes. Season with salt and pepper.
6. Pour the egg mixture into the skillet. Place skillet, uncovered, in the oven and bake for about 20 minutes or until golden brown and set in the middle.

Annabel Langbein's Onion & Cucumber Pickle

If you have heaps of cucumbers then this Annabel Langbein recipe is yummy for an Onion & Cucumber Pickle. I can just eat it on a plate. Wonderful flavour but you do have to soak the cucumbers and onions for 12 hours before cooking. 3-4 telegraph cucumbers, very thinly sliced (about 12 cups) 4 large onions, peeled and very thinly sliced ½ cup salt 3½ cups sugar 4 cups white vinegar 2 tsp turmeric 1 tsp celery seed 2 tbsp mustard seed 4 cloves garlic, thinly sliced Place sliced cucumber and onions in a large, non-corrosive bowl, sprinkle with salt and cover with cold water. Leave at least 12 hours then drain off all liquid. Place the sugar, vinegar, turmeric, celery, mustard and garlic in a large pot and bring to a boil over high heat. Add the drained cucumbers and onions. As soon as the liquid boils remove from heat and transfer to sterilised jars, leaving a 1cm gap at the top. Screw down tightly with sterilised lids and store in a cool place.

MARINARA SAUCE

Marinara Sauce

1 diced onion
1 large clove garlic
2 tablespoons coconut oil and or butter
2 x 400 cans chopped tomatoes
1/2 teaspoon Tuscan spice
1 cup chopped parsley
170 gm tomato paste
pepper and salt
1/2 teaspoon Masterfoods chilli or
1 tsp sweet chilli sauce

Cook onion and garlic for a few minutes in butter
Add all other ingredients and simmer for 30 minutes
Taste test and adjust seasoning
Add a little water or not if it seems too dry.
Cook for another 20 minutes.

Suitable for freezing

I use this when in casseroles, braising steak, or any other dish I want to add a tasty tomato sauce to.

YUMMY BRUSSELS SPROUTS BRUNCH

Stolen from wheat belly

Ingredients

• 2 tablespoons extra-virgin olive oil or coconut oil
• 2 cloves garlic, minced
• 1 yellow onion, chopped
• 1 pound Brussels sprouts, halved
• 4 ounces portabello mushrooms, sliced
• 1 medium sweet potato, cut into ½" cubes
• 1 teaspoon sea salt
• 12 ounces precooked ham, cubed
• 4 eggs (optional)
• ¼ cup grated Parmesan cheese (optional)
• Preheat the oven to 350ºF.

Instructions

1. In a large ovenproof skillet over medium-high heat, heat the oil. Cook the garlic and onion for 2 minutes, or until the onion is translucent. Add the Brussels sprouts, mushrooms, sweet potato, and salt and stir. Cook, covered, stirring occasionally, for 7 to 8 minutes, or until the Brussels sprouts and mushrooms soften. Stir in the ham.
2. If desired, use a spoon to form 4 small evenly spaced depressions in the mixture. Crack an egg into each. Sprinkle the cheese over the top, if using.
3. Transfer the skillet to the oven and bake for 10 minutes.

chowder Yummy!

chowder/