2

votes

Hack My Meat Bowl

Answered on September 12, 2014
Created September 07, 2013 at 12:44 AM

A little background - I'm a 37 year old obese female with Hashimoto's and insulin resistance. I've been Paleo (with lots of cheating) since October 2010, less cheating since October 2011. Decided in the past week to go full fledged autoimmune protocol and also try to do the Dr. Kruse Leptin Rx.

What I need the most help with is breakfast - 50-70g of protein that does not involve eggs, dairy, nightshades or nuts. I'd love to hear any suggestions for anything quick and easy, but I also need some help with an idea I had.

The other day I got a 4lb pack of 85% lean local grass fed ground beef (on sale for $4.50 per pound!). I also had about a pound of pork breakfast sausage (organic, pastured pigs). I browned the beef and sausage in some olive oil and then drained. Added in chopped onion, garlic, peas and carrots and some Himalayan salt. I dished up my first bowl and it was just...okay. Kinda dry. I portioned out the rest in containers and put in the fridge.

Heated up a bowl in the microwave this morning after adding some beef bone broth. Really, really dry and bland. I still have four more containers so my questions are - any suggestions for making my reheated leftovers taste better? And any suggestions for how I cooked it in the first place to make it more flavorful and moist?

And, like I said before, other suggestions for a 50g of protein breakfast that meet my dietary restrictions.

Thank you so much!

58c33847c5b7ecbf6572075df2cdd002

(866)

on March 22, 2012
at 08:50 PM

I'm slowly getting truly to that belief. I *know* that, but I used to allow myself to slip up a lot and make excuses like "but I'm a foodie!" and "I love to cook!" This week something shifted in my brain and I'm feeling okay with eating to live and eating what I have to to heal my gut and get healthy. I've reassured myself (and my husband) that after awhile, when I'm completely healed, I can add *some* things back in to be more creative and fancy in my cooking. But until I'm a normal, healthy weight with a healed gut this is how its going to be.

58c33847c5b7ecbf6572075df2cdd002

(866)

on March 22, 2012
at 08:47 PM

'cause I was temporarily insane :-)

58c33847c5b7ecbf6572075df2cdd002

(866)

on March 22, 2012
at 08:47 PM

Ah, good point about pouring off the grease. I'll skip that step next time.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on March 22, 2012
at 07:44 PM

Agree & using pastured lard or tallow to cook with will be even tastier. I rarely add anything but sea salt, black pepper and garlic powder. Oh, and cumin!

58c33847c5b7ecbf6572075df2cdd002

(866)

on March 22, 2012
at 06:54 PM

Was also just considering tuna. Dr. John - thanks so much for the suggestion, but unfortunately I don't like smoked anything. Blech.

58c33847c5b7ecbf6572075df2cdd002

(866)

on March 22, 2012
at 06:53 PM

Don't remind me...I don't mind giving up any of the peppers. But no paprika, white potatoes or tomatoes may eventually do me in.

Dc0b6400ec0a34615510f4e01cedab28

(385)

on March 22, 2012
at 06:45 PM

Or cooked salmon. Salmon is great for breakfast! Or arctic char is even better!

Ebb10603524dd22621c1155dd7ddf106

(19150)

on March 22, 2012
at 06:26 PM

@Firestorm Too right! It is a pepper. My bad. And oh so good in burgers, too. Shame.

Ca1150430b1904659742ce2cad621c7d

(12540)

on March 22, 2012
at 06:05 PM

Unfortunately, paprika is a nightshade.

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8 Answers

7
8f0e3f03495fee7dec5ebb3827d280c6

on March 22, 2012
at 07:14 PM

Pouring off the fat when you are cooking factory farmed beef or pork is appropriate, but not when the fat is from grass fed, pastured animals. That fat keeps the meat moist, adds flavor, and is good for you.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on March 22, 2012
at 07:44 PM

Agree & using pastured lard or tallow to cook with will be even tastier. I rarely add anything but sea salt, black pepper and garlic powder. Oh, and cumin!

58c33847c5b7ecbf6572075df2cdd002

(866)

on March 22, 2012
at 08:47 PM

Ah, good point about pouring off the grease. I'll skip that step next time.

6
78972387772c994caa78513a83978437

on March 22, 2012
at 07:27 PM

Why would you pour the fat off from pastured meat?

58c33847c5b7ecbf6572075df2cdd002

(866)

on March 22, 2012
at 08:47 PM

'cause I was temporarily insane :-)

2
Ca1150430b1904659742ce2cad621c7d

(12540)

on March 22, 2012
at 06:03 PM

Onions, tumeric powder, garlic, and don't forget herbs -- all of these help a great deal. Don't be afraid of salt--salt your food to taste with a good quality salt (I like "Real"Salt).

In my meat when I'm avoiding nightshades, I use onion, garlic, crushed fennel seed or cumin, salt, and chopped cilantro. I -never- fry the meat -- I simmer it gently for about 10 minutes in 2 cups homemade bone broth, then uncover it and simmer until the broth is reduced by about half. I then add about 1/4 cup of coconut cream, or a 1/2 can of whole coconut milk.

I will serve this up on whipped cauliflower (steamed, salted, and mashed with butter or ghee). It comes out sort of like sausage gravy, and is very yummy over the cauliflower without being the least bit dried out.

I'd guess that, for the meat you already cooked, you can cook the garlic, onion, spices, etc., in butter until the onions are translucent, then add about 1 cup bone broth and the coconut cream or coconut milk, and the cooked meat, simmer for 10 minutes, and get the same results without needing the simmer step.

1
F0e558010a2ecb31fa37b7c491596b8e

(3850)

on March 22, 2012
at 07:26 PM

Not the most interesting answer, but I have just adapted to the "bowl of meat" breakfast. If I don't have any leftover meat from dinner, I fry up ground beef, add a lot of real salt and some dried thyme (in my mind it tastes like sausage). Today was dry leftover ground beef, and I just melted some coconut oil over the top of it (sometimes I'll use ghee).

After doing this for almost 5 months now, I've just accepted it as something that's fuel. I enjoy the effects of eating it, but I really don't care too much about how it tastes (I leave that for dinner). Actually, this has been one of the most profound effects of my paleo LRP diet - eating to live and not living to eat.

58c33847c5b7ecbf6572075df2cdd002

(866)

on March 22, 2012
at 08:50 PM

I'm slowly getting truly to that belief. I *know* that, but I used to allow myself to slip up a lot and make excuses like "but I'm a foodie!" and "I love to cook!" This week something shifted in my brain and I'm feeling okay with eating to live and eating what I have to to heal my gut and get healthy. I've reassured myself (and my husband) that after awhile, when I'm completely healed, I can add *some* things back in to be more creative and fancy in my cooking. But until I'm a normal, healthy weight with a healed gut this is how its going to be.

0
E8aeb789c4de1ebf9b8be77bdd296534

on March 22, 2012
at 07:46 PM

I did 3 months of the autoimmune protocol and ate a lot of chicken liver pate for breakfast with carrots and celery or leftover meat/vegetables from the night before.

0
A7c68223ffa3a9520de91953ee3570b9

on March 22, 2012
at 06:36 PM

Smoke salmon or some smoked whitefish.

Dc0b6400ec0a34615510f4e01cedab28

(385)

on March 22, 2012
at 06:45 PM

Or cooked salmon. Salmon is great for breakfast! Or arctic char is even better!

58c33847c5b7ecbf6572075df2cdd002

(866)

on March 22, 2012
at 06:54 PM

Was also just considering tuna. Dr. John - thanks so much for the suggestion, but unfortunately I don't like smoked anything. Blech.

0
Ebb10603524dd22621c1155dd7ddf106

(19150)

on March 22, 2012
at 06:00 PM

For the general problem ... on Sundays, I have a cookup for meals for (most of) the week. Among the things I make are some chicken thighs, some lamb + beef burgers, and some pork chops (pastured, natural all of them). The thighs and pork are seasoned simply (pepper, salt), and reheat very well (assuming they are not overcooked to begin with). The nice thing about lean meats, especially early in the day, is that it leaves you more room to use tons of fats later in the day (as I like to have a nice flavorful dinner). I'm thinking you can reheat some chicken and/or pork, and have a fantastically protein rich breakfast that also meets your specific protocol.

Fat is great for satiation, but IMHO lean protein is even better. It's going to be easier to hit the 50-70g protein mark with lean meats v. ground beef as the same caloric levels for each.

For undrying ground beef ... oof, not 100% sure. I usually just grin and bear it when I overcook meat. For flavour: dried paprika, dried coriander, onions, garlic, and as much olive oil as you'd like should set the flavor right. The oil may help mask the perceived dryness. Next time, also try not to full drain the liquid - a little reserved may help keep the meat moist.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on March 22, 2012
at 06:26 PM

@Firestorm Too right! It is a pepper. My bad. And oh so good in burgers, too. Shame.

Ca1150430b1904659742ce2cad621c7d

(12540)

on March 22, 2012
at 06:05 PM

Unfortunately, paprika is a nightshade.

58c33847c5b7ecbf6572075df2cdd002

(866)

on March 22, 2012
at 06:53 PM

Don't remind me...I don't mind giving up any of the peppers. But no paprika, white potatoes or tomatoes may eventually do me in.

0
1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on March 22, 2012
at 05:59 PM

Use some hot sauce? EDIT: Realized that includes nightshades... Sorry about that.

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