Kalbi Beef Ribs

galbi-ribsby Karen Frazier

Kalbi marinade is a Korean marinade that has lots of flavor and seems to have a true affinity for beef. I marinate flanken-style beef ribs, but you can use it on slices of beef or pork, as well.

  • 1 Asian pear, peeled, cored, and roughly chopped
  • 6 garlic cloves
  • 4 green onions, roots removed and roughly chopped
  • 1 teaspoon sesame oil
  • 1/4 cup gluten-free soy sauce or coconut aminos
  • 1 packet of stevia (omit for Whole30)
  • 2 tablespoons gochujang¬†(omit for Paleo or Whole30 and instead use 1/4 teaspoon red pepper flakes)
  • 1 tablespoon grated gingerroot
  • 1/4 cup olive oil
  • 3 pounds flanken-style spare ribs
  • 2 tablespoons sesame seeds
  1. In a food processor, combine the pear, garlic, green onion, sesame oil, soy sauce or coconut aminos, stevia, gochujang or red pepper flakes, olive oil, and ginger. Process on high until smooth.
  2. Marinate the ribs in the marinade for eight to ten hours.
  3. Grill. I just pop them on the Foreman and grill them for about five minutes. Garnish with sesame seeds and thinly sliced green onions.

photo credit: moonlightbulb Galbi at Asahi via photopin (license)

Beef Bulgogi and Sweet Potato Bowls

beef-bowlby Karen Frazier

I’ve been on a bit of an Asian flavor kick lately – so this recipe probably won’t surprise you. ūüôā These bowls are nothing but goodness with lovely spiced beef, starchy sweet potatoes, and lots of garnishes.

  • 6¬†garlic cloves, minced
  • 2 tablespoons grated ginger root
  • 1/4 cup chopped, fresh cilantro
  • 1/4 cup coconut aminos
  • 1 teaspoon sesame oil
  • 1/2 cup rice vinegar or coconut vinegar
  • 1/4 cup extra-virgin olive oil
  • 1/2 teaspoon red pepper flakes
  • 2¬†packet stevia or 4¬†tablespoons honey, divided*
  • 1 pound flank steak, hanger steak, or flat-iron steak, cut into 1/2 inch thick strips against the grain
  • 1 cucumber,¬†julienned
  • 4¬†tablespoons coconut oil, divided
  • 2 sweet potatoes, cubed
  • 1 carrot, julienned
  • 1/4 cup bean sprouts
  • 3 green onions, thinly sliced on the bias
  • 2 eggs
  • Sea salt and freshly ground black pepper
  1. In a food processor, combine the garlic, ginger root, cilantro, coconut aminos, sesame oil, 1/2 cup of the vinegar, olive oil, red pepper flakes, and 1 packet of the stevia or 2 tablespoons of the honey. Process until pureed.
  2. Place the strips of steak in a gallon sized plastic zipper bag and add the marinade. Seal and refrigerate for eight hours.
  3. In a small bowl, combine the remaining 1/4 cup of vinegar with 1/2 teaspoon of sea salt and 1 packet of stevia or two tablespoons of honey. Add the cucumber. Refrigerate for a few hours.
  4. In a large skillet, heat two tablespoons of the coconut oil on medium-high. Add the sweet potatoes and cook, stirring occasionally, until browned, about ten minutes. Set aside tented with foil.
  5. In the same skillet, heat the remaining two tablespoons of coconut oil on medium-high. Remove the beef from the marinade and pat dry with a paper towel. Cook the beef in the hot oil until cooked through, about five minutes.
  6. In a small nonstick skillet, fry two eggs, sunny side up or easy over. Season with salt and pepper.
  7. To assemble the bowls, divide the sweet potatoes into two bowls. Top with the beef, the carrots, the pickled cucumber, the been sprouts, and the green onions. Top with the fried egg.

*For Whole30, omit the honey and stevia and instead add 1 chopped medjool date to the marinade and omit any sweetener from the cucumber pickle.

photo credit: Dolsot bibimbap @ L’Arbre de Sel @ Montparnasse @ Paris via photopin (license)

Paleo (and Whole30) Chicken Pad Thai with Thai “Peanut” Sauce

img_2661by Karen Frazier

Oh man do I love pad Thai, and it’s something I’ve missed eating in the few years since I went completely paleo. I decided – after 2 1/2 years – to make my own. It’s a bit labor intensive, but if you love pad Thai like I do, it’s well worth the effort. I made my tamarind paste from pods, but if you can find some with paleo/Whole30-approved ingredients, feel free to use that, instead.

Tamarind Paste

  • 10 tamarind pods
  • Boiling water
  1. Peel away all the tough outer shell of the pods, and use a sharp paring knife to remove any of the woody spines and discard them.
  2. Place the tamarind in a heat proof glass measuring cup and just cover them with boiling water. Allow the pods to soak in the hot water for 45 minutes.
  3. Reserve 3 tablespoons of the soaking water and set aside. Discard the rest of the water.
  4. Put the tamarind in a bowl and mash with a potato masher. Remove any solids (seeds or more spines) and discard them.
  5. Place a wire mesh sieve over a bowl. Spoon the tamarind into the sieve. Using the back of a wooden spoon, press the tamarind through the sieve. Do this for about five minutes, using a rubber scraper to scrape the paste from the bottom side of the sieve into the bowl every minute or two. You should wind up with about 1/4 cup of the paste. The goal is to get as much of the paste as possible away from the seeds and pulp.
  6. Stir in the reserved liquid.

Thai “Peanut” Sauce

  • 1 1/2 cups organic sugar-free almond butter
  • 1/2 cup coconut milk
  • 3 garlic cloves, finely minced
  • Juice of three limes
  • 1 tablespoon minced ginger root
  • 1 thai chili, finely minced (optional)
  • 1/4 cup chopped fresh cilantro
  • 3 tablespoons coconut aminos
  • 1 tablespoon Red Boat fish sauce

In a food processor, combine all ingredients. Blend until smooth.

Pad Thai

  • 3 tablespoons Red boat fish sauce
  • 3 tablespoons coconut aminos
  • 1/4 teaspoon pepper, divided
  • 8¬†garlic cloves, minced, divided
  • 1 pound boneless, skinless chicken thighs, cut into thin strips
  • 4 tablespoons coconut oil, divided
  • 2 shallots, thinly sliced and broken up into rings
  • 1 large carrot, julienned (or grated)
  • 1 red bell pepper, julienned
  • 6 green onions, thinly sliced, divided
  • 1/4 cup tamarind paste
  • 2 tablespoons water
  • 1 to 2 thai chilies, finely minced (or to taste)
  • 4 to 6 zucchini, spiralized into spaghetti style noodles (enough for¬†about five cups)
  • 1/4 cup bean sprouts
  • 1 lime, quartered
  • 1/4 cup chopped cashews
  • 1/4 cup chopped, fresh cilantro
  1. In a medium bowl, whisk together the fish sauce, coconut aminos, 1/8 teaspoon of the pepper, and 4 of the garlic cloves. Add the chicken. Cover and refrigerate for at least one hour and up to 8 hours.
  2. In a large skillet or wok, heat two tablespoons of the coconut oil on medium high. Remove the chicken from the marinade and cook, stirring occasionally, until cooked through, five to seven minutes. Remove the chicken from the pan and set aside.
  3. In the same pan, heat the remaining two tablespoons of coconut oil on medium-high. Add the shallots, carrots, red bell peppers, thai chilies, and half of the green onions. Cook, stirring, for one minute.
  4. Add the zucchini noodles and cook, stirring, for three to four minutes more, until the vegetables are crisp tender. Add the remaining 4 garlic cloves and cook, stirring constantly, for 30 seconds.
  5. Add the tamarind paste, water, and the remaining 1/8 teaspoon of pepper. Return the chicken to the pan. Cook, stirring, until the noodles are coated with sauce and water evaporates, about two minutes more.
  6. Serve garnished with bean sprouts, the remaining green onions, the cashews, the cilantro, and the lime wedges. Spoon peanut sauce over the top.

Paleo Ph’o

by Karen Frazier

img_2633The first time I tried ph’o, I knew I’d found something special. It’s possibly my favorite soup of all time (ha! I say that about a lot of soups. I just. Love. Soup!). Anyway – it’s been almost three years without it, and I knew it was time to give it a try. I had some flat iron steaks, and I realized ph’o would be the perfect use of the steak. Jim, who pretty much believes meat should be used as – well, meat – was skeptical. However, I’m happy to say he’s a convert.

The recipe uses fish sauce – and Red Boat fish sauce is both Whole30 approved and paleo. The recipe serves 4 to 6.

Paleo, Whole30 Ph’o

  • Grass-fed beef bones
  • 1 or two onions, roughly chopped
  • 2 garlic bulbs, split lengthwise (tops cut off, but use both the top and the bottom)
  • 3-inch knob of ginger, sliced
  • 1 carrot, roughly chopped
  • 2 or 3 thai chilies, split lengthwise (it’s up to you – they’re pretty spicy and they add a good bit of heat for how tiny they are. You can remove the seeds to minimize the heat a bit or leave them out altogether)
  • 6 star anise pods (or about a teaspoon of Chinese 5 spice – or to taste)
  • 2 tablespoons Red Boat fish sauce (or to taste)
  • 12 peppercorns
  • 1/2 teaspoon sea salt (or to taste)
  • 1 to 2 pounds sirloin steak or flat-iron steak, very thinly sliced against the grain
  • 4 to 6¬†zucchini, spiralized into noodles using the angel hair blade
  • 1 bunch cilantro, chopped (or Thai basil)
  • Finely chopped thai chilies
  • Green onions, thinly sliced
  • Lime wedges
  • Bean sprouts
  1. In an 8-quart slow cooker, cover the beef bones, halved onion, garlic bulbs, ginger, thai chiles, and star anise pods with cold water. Add the fish sauce, peppercorns, and salt. Cover and cook on low for 12 to 24 hours. Strain into a large pot and discard the solids. Taste and add fish sauce, salt, or Chinese 5 spice as desired to adjust the flavor to your taste.
  2. Bring the broth to a boil. Add the beef and cook for one minute. Add the noodles and cook one minute more.
  3. Serve garnished with cilantro, chopped thai chilies, sliced green onions, lime wedges, and bean sprouts.

Next time, I’m adding sauteed shiitakes. Just because.

For faster ph’o, you can simmer your beef bone broth on the stovetop for about four hours.

Low-Carb, Paleo Hummus

img_2608by Karen Frazier

I love hummus and when I went paleo, it was one of the most difficult things to give up. Fortunately, I came up with a fabulous replacement that tastes just like the real stuff, but is paleo friendly, low-carb, and Whole30 compliant when you serve it with chopped veggies.

  • 1 medium zucchini, roughly chopped
  • 3 garlic cloves (or to taste)
  • 3 tablespoons Italian parsley
  • 3 tablespoons extra virgin olive oil, plus extra for drizzling
  • Juice of 1 lemon
  • 1/2 teaspoon sea salt
  • 1 tablespoon tahini

Combine all ingredients in a food processor and pulse until smooth. Drizzle with EVOO.

 

Crispy Pork Belly and Shiitake Mushrooms on Asian Slaw

IMG_2559.JPGby Karen Frazier

For the new year, I’ve embarked on a Whole30 30-day re-set through my Nia/yoga studio. Although I tend to eat fairly cleanly or suffer the consequences, my habits towards the end of the year slipped a bit, so a Whole30 clean eating re-set is the perfect way to banish some inflammation I know built up over the holidays. For today’s recipe, I use pork belly that I get from Tenderbelly. It’s as delicious as it sounds.

Crispy Pork Belly and Shiitake Mushrooms on Asian Slaw

For the pork and mushrooms

  • 1/2 teaspoon sea salt
  • 1/4¬†teaspoon garlic powder
  • 1/4¬†teaspoon onion powder
  • 1/4¬†teaspoon smoked paprika
  • 1/4 teaspoon freshly ground black pepper
  • 1 pound pork belly, thinly sliced (about like thick cut bacon-width) and then cut into bite-sized pieces
  • 2 tablespoons duck fat (or lard or another Whole30 friendly fat)
  • 8 ounces shiitake mushrooms, quartered

For the slaw

  • 6¬†cups of shredded cabbage
  • 2 carrots, peeled and grated
  • 1 bunch green onions, sliced
  • 3 garlic cloves, finely minced
  • 2 tablespoons freshly grated ginger
  • 2 tablespoons chopped fresh cilantro
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon freshly ground black pepper
  • 2 tablespoons¬†raw apple cider vinegar
  • Juice of one orange
  • 1/2 cup extra virgin olive oil
  • 1 tablespoon sesame seeds

For the pork belly:

  1. In a small bowl, mix the sea salt, garlic powder, onion powder, smoked paprika, and black pepper. Sprinkle the mixture evenly over the pork belly.
  2. In a large skillet (I use a 12-inch cast iron skillet), heat the duck fat on medium-high until it shimmers.
  3. Add the pork belly and mushrooms. Cook, stirring occasionally, until the pork belly is crisp, about eight minutes.

For the slaw:

  1. In a large bowl, combine the cabbage, carrots, and green onions.
  2. In a small glass measuring cup, whisk together the garlic, ginger, cilantro, sea salt, pepper, apple cider vinegar, orange, and olive oil until combined. Toss with the slaw.
  3. To assemble, spoon the dressed slaw onto a plate or into a bowl. Top with the shiitake and pork belly. Garnish with sesame seeds and sliced green onions, if desired.

8 Pasta Hacks for the Paleo or Low-Carb Foodie

zucchini-lasagna

You don’t have to limit yourself to zucchini lasagna. ¬†Photo credit sexyliciousness via photopin.

by Karen Frazier

When I tell people I have celiac disease and can’t eat gluten, and that I further choose to eat low-carb paleo to help health conditions and keep my weight in check, one of the most common reactions I get is this one: “I could NEVER give up pasta!”

I get it – I truly do. Back in the day, I loved pasta. It was cheap, versatile, delicious, and easy way to get totally creative in the kitchen. Sadly, I love pasta, but it doesn’t love me even a little bit.

Since I eat mostly low-carb paleo, pasta is a thing of the past for me. I can’t eat gluten-free pasta substitutes (often made from corn flour, rice flour, or a combination of various legume-based flours).¬†But I still enjoy a tasty pasta-style dish from time to time, such as my low-carb paleo lemon and artichoke shrimp scampi on zoodles.

With years of low-carb and paleo experience under my belt in a household of picky eaters, here are some of my best low-carb and/or paleo pasta hacks.

paderno1. Spiralize “Zoodles” and Other Veggie Noodles.

If you’re not new to the paleo world, chances are you’ve made a batch of zoodles – or another kind of veggie noodles – in your day. In fact, I’ve written an entire cookbook about making noodles out of veggies using a handy little gadget called a spiralizer. I use the Paderno World Spiralizer, and all you’ve got to do is crank the handle to get super cool “noodles” that make a great stand-in for pasta if you’ve either chosen or been forced into a gluten-free lifestyle. Try it, you’ll like it.

2. Make Veggie Peeler Noodles.

julienne-peeler

Dual veggie and julienne peeler from Precision Kitchenware

Limited shelf-space or no room in the budget for yet another gadget – or both? No worries. If you’ve got a veggie peeler and a knife, then dang it, you’ve got oodles of zoodles and other veggie noodles. It’s pretty easy. Use a veggie peeler to cut the vegtables into ribbons. Then, either leave wide ribbon style veggie pasta, or use a paring knife to cut the noodles into smaller shapes.

You can also try a julienne peeler, which will cut the veggies into angel-hair like strips. No need to clutter your drawers with both, however. Many manufacturers make peelers that do double duty, working as both a veggie and julienne peeler. Clever!

3. Choose Veggies That Noodle.

That’s right. Noodle is a verb. Of course, not all veggies are created equal when it comes to noodling around. Some veggies make much better noodles than others. Try noodling:

  • Zucchini and other summer squash (peeled or unpeeled)
  • Sweet potato
  • Winter squash
  • Carrots
  • Parsnips
  • Beets
  • Other solid root veggies

To cook the veggie noodles, I recommend sautéing them in your fat of choice, sprinkled with a little salt, for two to five minutes, until they are al dente.

spaghetti-squash4. Use The Aptly Named Spaghetti Squash.

So what if you abhor kitchen gadgets of all kinds (I can’t imagine anyone not loving a kitchen gadget, but that’s just me, owner of a Ginsu knife that supposedly can hack through an aluminum can¬†in one clean slice), so making fancy noodles is out? If you have an oven, a baking sheet, a fork, and a sharp knife, you can still make veggie noodles from spaghetti squash.

  1. Preheat your oven to 400 degrees Fahrenheit.
  2. Cut the squash in half lengthwise.
  3. Place it cut-side down on a baking sheet and bake it in the preheated oven until it is tender, 30 to 45 minutes.
  4. Remove it from the oven. Use a fork to pull the flesh away from the rind in “noodles” and go forth with whatever sauce sounds tasty to you.

5. But What About Lasagna and Stuffed Pasta Dishes?

salamiI’m so glad you asked. Of course, you can use thinly sliced eggplant or zucchini as your lasagna noodles or as a pasta to wrap around filling. Here are some tips:

  • Use a mandoline for paper-thin slices.
  • I recommend if you do this, you place the thin slices of veggies in a colander in the sink and salt them. Then, after about 30 minutes, wipe away the salt completely and use the veggies. The salt will draw off excess water so you won’t wind up with a watery dish. Go forth and make your lasagna or stuffed pasta.

6. But What if I Can’t Stomach Another Noodle Made From Veggies?

Here’s the thing. It’s okay to be¬†super sick of veggie noodles and you want something a little different. In this case, I offer¬†a tried and true idea from the Frazier household to yours that will change the way you make low-carb lasagna. Use thin slices of salami as your noodles. I’ll allow a moment for the genius of this idea to sink in before I continue. Salame. Thinly sliced (or another deli-sliced meat you like). Use it as your noodle layers or wrap it around a filling. Of course, you could also use large pieces of kale or spinach, but doesn’t using pre-sliced salami, crisp cooked slices of bacon or pancetta, or some lovely Canadian bacon sound somehow much tastier?

This is one of my favorite low-carb maxims – when in doubt, wrap it in meat, baby! You’re welcome!

7. Whip Up a Truly Great Tomato Sauce.

A good tomato sauce is shockingly easy. It takes a bit of time, of course, but most of that is time you can spend reading a book as the sauce simmers to allow the flavors to blend. Here’s my super easy and tasty tomato sauce.

  • 2 tablespoons fat of your choice
  • 1 onion, finely chopped
  • 6 garlic cloves, minced
  • 1 teaspoon dried oregano (or Italian seasoning blend)
  • 2 (15-ounce) cans crushed organic tomatoes (I love Muir Glen, which has no sugar added), drained
  • 1/2 teaspoon sea salt
  • Pinch red pepper flakes
  • 1/4 cup chopped, fresh basil
  1. In a large saucepan, heat the fat on medium-high until it shimmers.
  2. Add the onion and cook, stirring occasionally, until the onions begin to brown, about five minutes.
  3. Add the garlic and oregano and cook, stirring constantly, until it is fragrant, about 30 seconds.
  4. Add the tomatoes, salt, and red pepper flakes. Simmer on low, stirring occasionally, until the sauce is the desired consistency and the flavors are blended, 30 to 45 minutes.
  5. Stir in the basil.

8. Make a Tasty Low-Carb White (Béchamel) Sauce.

B√©chamel, Alfredo, and other white pasta sauces usually start with a roux of butter and flour, so they tend to a) have gluten; and b) be a bit¬†carby. This low-carb, gluten-free version isn’t paleo unless you include grass-fed, organic dairy as part of your paleo¬†repertoire, but it’s really, really tasty either as a sauce by itself on one¬†of your pasta substitutes, or combined with other meats and veggies, like chicken and broccoli or ham, spinach, and mushroom.

  • 1/4 cup grass-fed unsalted butter
  • 8 ounces grass-fed cream cheese
  • 1/4 cup grass-fed heavy cream
  • 1 cup grated grass-fed parmesan or asiago cheese
  1. In a medium pot, combine all the ingredients.
  2. Cook on medium-low, stirring constantly, until all the components are melted, and the sauce is well combined and smooth.

Pasta on, my Friends!

These are a few of my favorite ways to keep pasta-like dishes in my life. Combine your creativity with these tricks, and you¬†won’t miss pasta a bit.

 

Southwestern Marinated Tri-Tip Salad

tri-tipby Karen Frazier

Looking for an easy grilled meal with big flavor payoff? This is what’s on the Frazier table tonight…it’s delicious, low-carb, paleo, healthy, and easy to make. It takes less than 30 minutes of active time.

For the steak:

  • 8 garlic cloves
  • 1 bunch green onions, roughly chopped
  • 1 jalapeno, seeds and ribs removed and roughly chopped
  • Juice of 3 limes
  • 1/2 teaspoon sea salt
  • 1/4 cup fresh cilantro, roughly chopped
  • 1/4 cup extra-virgin olive oil
  • 2 to 3 pounds tri tip steaks

For the salad:

  • 6 cups iceberg lettuce
  • 12 cherry tomatoes, halved
  • 1 bunch green onions, sliced
  • 1 avocado,¬†peeled and pitted
  • Juice of 2 limes
  • 2 garlic cloves, finely minced
  • 1/4 cup chopped, fresh cilantro
  • 1/2 teaspoon sea salt
  • 1/2 to 1 teaspoon finely chopped jalapeno, seeds and ribs removed
  • 3 tablespoons extra virgin olive oil

For the steak:

  1. In a food processor, combine the garlic, green onions, jalape√Īo, lime juice, sea salt, cilantro, and olive oil. Process until it forms a paste. Set aside one tablespoon of the paste.
  2. Marinate the steaks in the cilantro mixture for two to four hours.
  3. Heat your grill to medium-high.
  4. Wipe away any excess marinade.
  5. Grill the steaks until medium-rare, five to seven minutes per side.
  6. Rest the steak for ten minutes. Then, slice it into slices against the grain. Toss the warm steak with the reserved marinade.

For the salad:

  1. In a large bowl, toss the lettuce, tomatoes, green onion.
  2. In a blender or food processor, combine the avocado, lime juice, garlic, cilantro, salt, jalape√Īo, and olive oil. Blend until smooth.
  3. Toss the dressing with the salad.
  4. Top with the sliced steak.

photo credit: Tri Tip Dinner via photopin (license)

Coconut Blueberry Pancakes with Orange-Maple-Ginger Syrup

pancakesby Karen Frazier

Pancakes are a sometimes treat for us. I don’t do a lot of low-carb and paleo baking because I don’t want to get in the habit of eating baked goods. I prefer to stay pretty basic. However, from time to time, I get bit by the baking bug. While pancakes aren’t quite baking, they have a lot of similarities. In fact, with a few modifications this recipe also makes tasty muffins.

Coconut Blueberry Pancakes

  • 1/2 cup coconut flour
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon¬†salt
  • 4 eggs, beaten
  • 1/4 cup melted coconut oil, plus more for cooking
  • A few drops liquid stevia
  • 1 teaspoon vanilla
  • 1 cup coconut milk
  • Organic blueberries
  1. In a medium bowl, whisk together the coconut flour, baking powder, and salt.
  2. In another medium bowl, whisk together the eggs, coconut oil, stevia, vanilla, and coconut milk.
  3. Carefully fold the wet ingredients into the dry, stirring until just combined.
  4. Heat a skillet on medium-high. Grease it with the coconut oil.
  5. Ladle the pancakes onto the skillet, dropping blueberries on each pancake.
  6. Cook until the pancakes bubble, about four minutes. Flip and cook a few more minutes on the other side. Serve with the syrup.

Orange-Maple-Ginger Syrup

  • 1 cup Truvia (not the baking blend, which has sugar – the stuff in the green jar), Swerve sweetener, or granulated erythritol
  • 1 cup hot water
  • Zest of 1 orange
  • 3-4 slices ginger root
  • 1/2 teaspoon maple extract
  1. In a small saucepan, bring all ingredients to a simmer on medium-high heat, stirring occasionally. Simmer for five minutes.
  2. Turn off heat and allow the syrup to steep for one hour.
  3. Strain out solids.

The syrup won’t be thick like you’re used to, but it will add wonderful flavor to your pancakes.
photo credit: Blueberry & Ricotta Pancakes via photopin (license)