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12 Quick & Delicious Paleo Breakfast Ideas


By: Kelley Herring, Healing Gourmet                                    

If you’re following the paleo diet, your breakfast of choice may be the classic meal of pastured bacon and free-range eggs. And while this certainly fits the bill when it comes to healthy fats and high-quality protein, it doesn’t take long for this morning meal to become a bit ho-hum.

When it comes to making a lifelong change in your diet and getting a broad range of health-promoting nutrients, meal variation is the key to success. So, today I’ll show you twelve boredom-beating breakfasts that will provide you all-day energy and an assortment of age-defying nutrients to boot!

Paleo Breakfast Ideas That Beat Boredom and Boost Nutrition

  1. Organic Kale, Sausage & Egg Bake: The perfect breakfast when company is over, this nutritional powerhouse can be made ahead and enjoyed through the week. Simply crumble and brown 1lb. of sugar-free pork breakfast sausage in a large skillet. Drain the fat, then add 2 cups chopped kale and sauté 2-3 minutes.  Whisk 10 eggs until frothy and season to taste. Add the kale and sausage mixture to a greased 9 x 13 baking dish. Pour the eggs over the top and bake at 350 F for 30 minutes or until eggs are just set. You can also make this same recipe in a well-greased muffin tin for individual, on-the-run breakfasts.
  2. Breakfast Sliders in Lettuce Wraps: Beef breakfast sliders are a delicious way to start your day. They a superior source of protein and also rich in CLA (the healthy fat that’s known to promote a lean physique and cellular health). Tuck cooked breakfast sliders into a lettuce wrap and top with avocado (and maybe a dollop of Paleo mayo or salsa) for a hearty hand-held meal.  
  3. Bacon-Wrapped Egg Cups: Use sugar-free pork bacon as a nest for a perfectly cooked egg. Partially cook the bacon in the oven or skillet. Then place bacon strips in a well-greased muffin tin, making a “nest” inside each individual muffin cup. Add an egg (whole or scrambled) to each nest and then bake at 400F for 15 minutes or to desired temperature. Serve with fresh organic berries.
  4. Paleo Berry Muffins + Chicken Apple Sausage Links: Here’s a great grab-and-go duo. Simply cook up a batch of chicken apple sausages and bake a dozen Paleo muffins made with coconut flour for a breakfast with zero prep time on busy mornings.
  5. Canadian Bacon + Paleo Pancakes: More like ham than bacon, Canadian bacon is lean and flavorful and makes a perfect addition to grain-free pancakes topped with a fresh apple compote.
  6. Superfood Whey Protein Smoothie:  Use grass-fed whey protein, coconut milk, your favorite organic berries and greens to make an immune-boosting, protein-rich breakfast that you can take along with you.
  7. Poached Eggs with Wild Salmon: Looking for a way to sneak more omega-3 rich wild salmon into your diet?  Try poached eggs topped with flaked Vital Choice wild salmon (from a can or pouch). Add a grain-free English muffin and homemade hollandaise to make it a Paleo Benedict, as time permits.
  8. Steak and Eggs: This classic breakfast combination can be made in a hurry using grass-fed steak leftovers. Another option? Cut a teres major steak into breakfast portions and cook for the week ahead. Serve your steak and eggs Paleo breakfast with sautéed asparagus, organic greens or mushrooms.
  9. Paleo Breakfast Salad: Looking for an easy way to get more veggies? A breakfast salad made with your favorite leafy greens and crowned with poached eggs and crisp bacon is a great way to get the classic breakfast flavor… with more veggies to boot.
  10. Bone Broth Breakfast Soup: While uncommon in the U.S., many cultures start the day with a nutrient-rich bowl of soup made with a nourishing bone broth, veggies and assorted meat or fish.  Try a breakfast of bone broth or chicken gelatin with some cooked pastured chicken, organic greens, ginger and lemongrass for an Asian-inspired start to your day.
  11. Primal Frittata: Raw grass-fed cheese, eggs, green veggies, salsa and your meat of choice make for a delicious meal, any time of the day.
  12. Pemmican and Nuts: This super-fast, fat-rich breakfast is perfect when you’re in a rush or traveling. Keeping healthy shelf-stable breakfast options on hand can prevent the dietary disasters that so often occur with limited healthy options on the road.

What’s your favorite breakfast meal? Do you make your breakfasts for the week ahead? We want to hear from you!

ED NOTE –  For more healthy breakfast ideas, check out Kelley’s newest book, Better Breads, including more than two dozen low-carb, grain-free and Paleo breads, biscuits, pancakes, muffins and more! Click here to learn more about Better Breads…

REFERENCES

  1. Bourre JM. Dietary omega-3 fatty acids for women.Biomed Pharmacother. 2007 Jan 2.
  2. Siddiqui RA, Shaikh SR, Sech LA, Yount HR, Stillwell W, Zaloga GP. Omega 3-fatty acids: health benefits and cellular mechanisms of action. Mini Rev Med Chem. 2004 Oct;4(8):859-71

Quick & Easy Beef Loin Roast

If you think that making a beef roast is a long, difficult undertaking, think again. And if you think that a beef roast has to be large, think again.

U.S .Wellness Meats has introduced a wonderful new cut, the boneless loin roast. This roast, cut from the tender strip loin, is not only delicious, but very quick and easy to prepare. Its two-pound size is ideal for smaller families, or a couple. This version is inspired by traditional Northern European ways of flavoring roast meat, and the marinade is very simple.

But the results of this quick, easy recipe are utterly tender and delicious. Using mustard in a marinade may seem unusual, but it is common in Germany, Austria, France, and other European nations, and it really brings out the flavor of superior grassfed meat. The combination of mustard with U.S. Wellness Meats All Purpose Seasoning, which is a blend of traditional herbs and spices, makes for a very special roast. And it takes about 30 minutes in the oven.

1  Boneless Loin Roast

INGREDIENTS

1 U.S. Wellness Meats Boneless Loin Roast - 2 lb.

1 medium organic onion, peeled and cut into three roughly equal circles

For the Marinade

3 tablespoons unfiltered organic extra virgin olive oil

1 teaspoon U.S. Wellness Meats All Purpose Seasoning

1 tablespoon natural coarse-grained (with the brown seeds) mustard, preferably Dijon or German

DIRECTIONS

  1. At least 1 hour before you plan to cook the roast, make the marinade. Combine the oil, seasoning, and mustard, and mix well. Place the roast in a glass bowl, and cover all surfaces with the marinade. Cover the bowl and let rest at room temperature for 1 hour. (Alternatively, you can marinate the roast in the refrigerator overnight, taking the bowl out of the refrigerator 1 hour before you plan to cook it, so the meat can reach a cool room temperature.)
  2. Preheat the oven to 400 degrees.
  3. Place the onion slices in a row on a small roasting pan. Place the marinated roast on the onion slices, fat side up.
  4. Place the roast in the oven and cook for 30 minutes for a medium rare roast. Remove the roast from the oven, and let rest in a warm place for 5 minutes.
  5. Slice thinly, and enjoy the wonderful flavors of this easy delicious roast.
describe the imageStanley Fishman is a cookbook author and blogger who is an expert on cooking grassfed meat. Stanley uses traditional flavor combinations and cooking methods to make the cooking of grassfed meat easy, delicious, and tender. Stanley has written two cookbooks that make it easy to cook grassfed meat —Tender Grassfed Meat: Traditional Ways to Cook Healthy Meat and Tender Grassfed Barbecue: Traditional, Primal and Paleo. Stanley blogs about real food and the cooking of grassfed meat at his blog Tendergrassfedmeat.com.

Bacon and Grassfed Liverwurst, a Delicious Paleo-Friendly Breakfast

People have known through the ages that organ meats, from healthy animals, have many nutritional benefits. In fact, up to the middle of the twentieth century, most Europeans and Americans would eat organ meats at least once a week, for health.

Yet people have also known through the ages that it can be difficult to eat organ meats, which usually come with veins, sinews, membranes, and other parts and substances that must be removed before cooking. And there is the taste. Organ meats have a taste that does not appeal to many. And the texture, which is different from that of other meat.

But, thanks to U.S. Wellness Meats and traditional cooking, I have come up with a way to eat organ meats that is easy and delicious. That is not a misprint. I said delicious, and I mean it!

U.S. Wellness Meats sells a grassfed beef liverwurst sausage that includes large amounts of liver, heart, and kidney, ready for eating, no messy surgery required.

Cooking liver with bacon is a very old tradition in Europe, and it still works. Our ancestors had to deal with the same taste issues, and they learned that bacon is a delicious solution. Bacon and bacon fat make this liverwurst delicious. U.S. Wellness Meats also sells a wonderful bacon that is ideal for this recipe. And when you combine these two wonderful ingredients with pastured eggs, you have a breakfast to remember!

This may be the easiest way to get the nutritional benefits of organ meats I have ever used. And it is delicious, and energizing.

describe the image

Serves 3.

6 slices U.S. Wellness Meats sugar free pork bacon slices, use slices with plenty of fat

U.S. Wellness Meats liverwurst, cut 6 slices about one-quarter-inch thick. Do not worry if the slices break or crumble after they are cut. There are no binders or fillers in these sausages, which is a good thing. They will still be delicious.

2 to 4 pastured eggs, depending on your appetite

  1. Place the bacon slices in a large, heavy frying pan. Turn the heat to medium, and cook the bacon slices. Watch carefully so the bacon does not burn, reduce the heat if necessary, and turn often so it cooks evenly. Do not pour off the fat from the pan, you will need it. When the bacon is done to your taste, remove it from the pan to a warm place.
  2. Carefully place the liverwurst slices in the hot bacon fat, and cook over medium heat for one minute on each side. Remove the slices to a warm place.
  3. Break the eggs into the pan, and cook over medium heat until the yolks have set to your liking. Be sure to baste the yolks with hot bacon fat from the pan several times as the eggs cook. This will give a wonderful bacon flavor to the eggs. The bacon fat will tame the organ taste, making the sausage slices absolutely delicious. Serve and enjoy!

describe the imageStanley Fishman is a cookbook author and blogger who is an expert on cooking grassfed meat. Stanley uses traditional flavor combinations and cooking methods to make the cooking of grassfed meat easy, delicious, and tender. Stanley has written two cookbooks that make it easy to cook grassfed meat —Tender Grassfed Meat: Traditional Ways to Cook Healthy Meat and Tender Grassfed Barbecue: Traditional, Primal and Paleo. Stanley blogs about real food and the cooking of grassfed meat at his blog Tendergrassfedmeat.com.

US Wellness Meats & Lodge Cast Iron Giveaway!

lodgeuswm

This month we've partnered up with Lodge Cast IronFounded in 1896, Lodge has been producing American made cast iron cookware for over a century. To this day, they remain a family-owned and operated business producing high quality cast iron products. 

The fine folks at Lodge just released their brand new cookbook! Lodge Cast Iron Nation is packed full of delicious recipes provided by Lodge's very own network of chefs and fans from around the country. You'll find a diverse array of recipes - everything from appetizers to desserts and everything in-between. 

lodge cast iron nation

Our pals at Lodge have generously agreed to donate a copy of Lodge Cast Iron Nation, a 12-inch cast iron skillet, and hot handle mittWe're pairing that with a $100 US Wellness Meats gift certificate so you can cook with your new skillet and cookbook!

At US Wellness, we have over 500 selections on our website ranging from grass-fed beef, lamb, and bison, free-range poultry, and gourmet rabbit and pork. We have been successfully producing and selling the highest-quality products for over a decade. Our cattle are raised - from birth to processing - in their natural environment grazing on native grasses. Each of our producers has over 20 years of experience in the raising and handling of livestock. Over the years we have partnered with other like-minded suppliers to expand our offerings. 

We recently added some new products! We now carry free-range (non-gmo) duck, organic produce, and more. We have also added a few new categories to our website including Sugar-Free Options and Paleo Favorites.

Enter via the widget below: 

a Rafflecopter giveaway

Giveaway is open to US residents only. The winner will be announced on Wednesday, May 7th.

Thank you for your participation!

The Ancestral Table & US Wellness Meats Giveaway!

We've known home chef and blogger extraordinaire Russ Crandall (aka- The Domestic Man) for many years. He popped up on our radar a few years back and we fell in love with his beautiful photography and traditional recipes. We have been best buds ever since. Like us, Russ believes in an ancestral, whole foods way of eating. Russ is a leader in the paleo/real food community, so we were thrilled to hear about the release of The Ancestral Table

final cover

Russ was kind enough to send us a preview copy of The Ancestral Table, along with two extra copies to give away to our loyal followers.

Within the pages of The Ancestral Table, you will find over 100 traditional recipes for a gluten-free, paleo lifestyle. Russ shares his journey of medical setbacks and triumphs, and talks about what led him to this current lifestyle - one that is based on the paleo diet principles.

Inside The Ancestral Table, you will find American and international classics such as:

Chicken-Fried Steak to rival Grandma's recipe
- Timeless French Onion Soup
Bi Bim Bap with authentic, hassle-free Kimchi
- An incomparable Teriyaki Sauce
- Fragrant, satisfying Butter Chicken

We love that Russ includes a fun fact or brief blurb on the history of the each dish. We also love that Russ stays true to himself and his style with each ancestral, traditional recipe within the pages of The Ancestral Table. Check out this blog post from Russ himself on why he wrote The Ancestral Table.

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Besides being an amazing chef, Russ is an officer of the US Navy. We are honored to partner with him for this release celebration and also thank him for his service to this great country! 

The Ancestral Table comes highly recommended from all of us here at US Wellness! It's one of our favorite new cookbooks, and one we will be cooking from for a long time to come. We love seeing our products within the pages of The Ancestral Table, and we applaud Russ for his efforts. 

In honor of the official release, Russ has so kindly agreed to let us share one of our favorite recipes:

Hearty Stew

(Recipe from The Ancestral Table by Russ Crandall)

Serves: 4

Prep Time: 20 minutes

Cooking Time: 2 1/2 hours

Ingredients:

describe the image2 lbs stew meat, chuck roast, or similar, cut into 1 1/2" chunks

1/2 tsp sea salt

1/2 tsp black pepper

1 tbsp coconut oil

1 medium onion, finely chopped

2 cloves garlic, minced

1/4 cup red wine

1 cup beef stock or broth

1 cup chicken stock or broth

1/2 tsp dried thyme

2 bay leaves

2 large russet potatoes, peeled and cut into bite-sized chunks

2 carrots, cut into bite-sized chunks

1 parsnip, cut into bite-sized chunks

1/2 cup frozen peas

1 small handful fresh parsley, chopped

Directions:

1. Season the meat with the salt and pepper. In a Dutch Oven, heat the oil on medium until shimmering, about 2 minutes. Add the meat and brown, in batches if needed, turning every few minutes. Set the browned meat aside.

2. Preheat oven to 300 degrees Fahrenheit. Add the onion to the Dutch Oven and saute until softened, about 5 minutes. Add the garlic and saute for another 30 seconds, then add the beef and its accumulated juices, wine, broths, thyme, and bay leaves. Add more broth if needed to mostly cover the beef. Bring to a simmer, cover, and put in the oven to roast for 1 hour and 15 minutes.

3. Add the potatoes, carrots, and parsnip to the Dutch Oven. Roast for another 40 minutes, until the vegetables and meat are tender. Remove from the oven, uncover, and place on the stovetop to simmer on low heat as you prepare the vegetable puree below; discard the bay leaves.

4. Using a ladle or large spoon, remove some of the potatoes, carrots, and parsnips about 2 cup total, and 1/2 cup of the bone broth. Blend the vegetables and broth into a smooth puree, then return it to the Dutch Oven, stirring until thick, about 1 minute. Carefully stir in the peas, then cover and simmer for 5 minutes. Season with salt and pepper to taste, garnish with fresh parsley, and serve.

Without further ado, let's talk about what we're giving away!

First Prize - The Ancestral Table and $100 US Wellness Meats gift certificate

Second Prize - The Ancestral Table and $75 US Wellness Meats gift certificate

Entering is easy. Enter via the widget below:

a Rafflecopter giveaway

Giveaway open to US residents only. Sorry folks, but we are unable to ship outside the continental United States.

Thank you for your participation! 

The US Wellness Meats Team

Shrimp with Garlic, Chili, and Mushrooms

I never touch farmed shrimp. Wild shrimp have so much more flavor, are raised naturally, and without antibiotics or other additives. Obviously, these were the shrimp eaten by our ancestors, (not the modern farmed version). However, most of the shrimp available in the U.S. is farmed, often imported from farms in Thailand or Vietnam, under conditions that have been criticized by some authorities. Fortunately, U.S. Wellness Meats has some excellent frozen wild shrimp available, and this shrimp is perfect for this recipe.

I have experimented with several traditional Spanish dishes for sautéed shrimp. Some combined shrimp with garlic and a touch of hot pepper. Others combined shrimp with mushrooms. And there are many variations on both recipes, some using paprika. All of them use a fair amount of olive oil to sauté the shrimp. All were good, but none were special. This one is special, in my opinion, and combines shrimp, garlic, mushrooms, paprika, hot pepper, olive oil, and my own addition—butter. I like it the best.

I want to share an important tip for thawing frozen shrimp. Take them out of the freezer for 3 hours, then place them in a colander, and run a gentle stream of cool water over them, rotating them under the stream until they are thawed. It only takes a few minutes. This is best done with plastic gloves, to protect your hands against any sharp edges. If you use another method, it is likely that the water released by the thawing will soak into the shrimp, and the shrimp will be soggy when cooked.

Another tip for cooking frozen shrimp, an old one that is well known by many cooks, is to place the thawed shrimp in a bowl, and sprinkle them lightly with sea salt. This really improves the flavor, and makes them taste fresher.

I might mention that eating shrimp during the holiday season, especially New Year's Day, is believed to bring good luck for the new year by many cultures. It certainly is a delicious theory to try out!

2 USW Shrimp Med

Serves 2 to 4.

INGREDIENTS

1 pound U.S. Wellness Meats wild caught raw brown shrimp, thawed

1 teaspoon coarse unrefined sea salt

4 tablespoons extra virgin olive oil, preferably Spanish

4 tablespoons pastured butter

6 cloves organic garlic, coarsely chopped

1 teaspoon hot chili flakes

1 teaspoon mild paprika, preferably Spanish, (smoked paprika is also great in this recipe)

1 cup crimini mushrooms, coarsely chopped

DIRECTIONS

  1. Place the shrimp in a bowl and sprinkle with the sea salt. Stir well, and let sit at room temperature for 10 minutes.
  2. Place the olive oil and the butter in a large frying pan over medium heat. Heat until the mixture is hot and bubbly.
  3. Raise the heat to medium high, and immediately add the garlic, chili flakes, and paprika. Stir the spices into the butter and oil, mixing well, for about twenty seconds.
  4. Add the shrimp, and stir-fry until the shrimp turn opaque, about 2 minutes.
  5. Add the mushrooms, and stir-fry until the mushrooms are cooked, about 1 to 2 minutes.

describe the imageStanley Fishman is a cookbook author and blogger who is an expert on cooking grassfed meat. Stanley uses traditional flavor combinations and cooking methods to make the cooking of grassfed meat easy, delicious, and tender. Stanley has written two cookbooks that make it easy to cook grassfed meat —Tender Grassfed Meat: Traditional Ways to Cook Healthy Meat and Tender Grassfed Barbecue: Traditional, Primal and Paleo. Stanley blogs about real food and the cooking of grassfed meat at his blog Tendergrassfedmeat.com.

Easy Sautéed Duck Breast

Properly cooked duck is one of the most delicious meats on earth, and is considered to have healing qualities in traditional Chinese medicine. It has a dense, beefy flavor, and can be absolutely delicious.

However, many people are intimidated by the task of cooking a whole duck, which is a big project. But you can still enjoy the wonderful taste and nutritional qualities of duck, with this easy recipe. This recipe is easy, but you need the right ingredients for it to work.

You need high quality, naturally fed duck breast, from a fatty breed like Peking. You need high quality duck fat.

U.S. Wellness Meats boneless, skinless duck breast is ideal for this recipe, as is U.S. Wellness Meats duck fat. The breast meat is already perfectly cut into the right size pieces, and skinned, so you do not need to do any cutting or trimming.

The spice mixture is based on Chinese traditions, and the breast cooks quickly and taste great.

2  US Wellness duck breast higher

Serves 2 to 3.

INGREDIENTS

1 package U.S. Wellness Meats duck breast - boneless/skinless

For the Marinade:

3 tablespoons U.S. Wellness Meats duck fat

2 tablespoons sherry wine, preferably imported from Spain

3 cloves organic garlic, very finely chopped

1 organic green onion, very finely chopped

2 slices organic ginger, about the size of a quarter coin, very finely chopped

1 teaspoon high quality fish sauce, such as Red Boat

For Cooking:

2 more tablespoons U.S. Wellness Meats duck fat

DIRECTIONS

  1. At least 2 hours before you plan to cook the duck, prepare the marinade. Place the 3 tablespoons of duck fat into a pan, and melt over very low heat. As soon as the fat turns liquid, pour into a glass bowl. Add the duck slices, and the rest of the marinade ingredients, and mix well, until all sides of the duck slices are coated with the marinade. Cover, and let rest at room temperature for 2 hours.
  2. Heat the 2 tablespoons of duck fat over medium heat in a heavy frying pan, until the fat becomes hot and bubbly.
  3. Scrape the marinade vegetables off the duck slices with a spoon. Then add the duck slices to the hot duck fat. Cook for 5 minutes over medium heat.
  4. Turn the duck slices over, and cook for 5 more minutes over medium heat.
describe the imageStanley Fishman is a cookbook author and blogger who is an expert on cooking grassfed meat. Stanley uses traditional flavor combinations and cooking methods to make the cooking of grassfed meat easy, delicious, and tender. Stanley has written two cookbooks that make it easy to cook grassfed meat —Tender Grassfed Meat: Traditional Ways to Cook Healthy Meat and Tender Grassfed Barbecue: Traditional, Primal and Paleo. Stanley blogs about real food and the cooking of grassfed meat at his blog Tendergrassfedmeat.com.

Duck Legs with Apples

The French have many recipes for different duck parts, especially the breasts and the legs. Duck legs have a deep flavor, and can be very tender. This recipe uses traditional French ingredients and techniques to pair duck legs with apples. Apples are often used in cooking duck, all over Europe. Crisping the skin in duck fat lends great flavor, while the stewed apples go perfectly with the tender meat.

1 USW duck leg highServes 2.

INGREDIENTS

1 package U.S. Wellness Meats duck legs

2 tablespoons U.S. Wellness Meats duck fat

1 teaspoon coarse unrefined sea salt, crushed

1/2 teaspoon freshly ground organic black pepper

1/2 teaspoon organic granulated garlic powder

2 large organic apples, cored and cut into one-inch chunks, with the skin

3 cloves organic garlic, coarsely chopped

1 small organic onion, sliced

1/2 cup white wine, (an inexpensive Spanish sherry is ideal)

DIRECTIONS

  1. Sprinkle all sides of the duck legs with the salt, pepper, and garlic powder.
  2. Heat the duck fat over medium heat in a ten-inch heavy-bottomed frying pan, until the fat is hot and bubbly. Carefully place the duck legs, skin side down, in the fat. Cook over medium heat for 5 minutes.
  3. Turn the duck legs over, and cook over medium heat for 5 more minutes. This should give you some very crisp skin.
  4. Pour most of the duck fat from the pan into a bowl, leaving about a tablespoon. Add the apples, garlic, and onions to the pan, and cook for 1 minute, stirring.
  5. Place the duck legs back into the pan, skin side up, nestling them among the apples and onions. Reduce the heat to low. Add the wine. Bring the mixture to a simmer, cover, and cook for about 30 minutes, or until the duck legs are easily pierced with a fork.

describe the imageStanley Fishman is a cookbook author and blogger who is an expert on cooking grassfed meat. Stanley uses traditional flavor combinations and cooking methods to make the cooking of grassfed meat easy, delicious, and tender. Stanley has written two cookbooks that make it easy to cook grassfed meat —Tender Grassfed Meat: Traditional Ways to Cook Healthy Meat and Tender Grassfed Barbecue: Traditional, Primal and Paleo. Stanley blogs about real food and the cooking of grassfed meat at his blog Tendergrassfedmeat.com.

Portuguese Tenderloin

Tenderloin is one of the most expensive and valued cuts of beef. It is easy to cook, but also easy to ruin, so using a good technique is important.

I have a secret about tenderloin that I will admit for the first time. Despite its great reputation, I used to dislike it. Then I discovered grassfed beef. I was delighted to discover that grassfed tenderloin had a nice, beefy flavor, and a great, tender texture. But it is important that grassfed tenderloin come from cattle that have grazed on rich grass, and been properly aged.

Tenderloin is one of the most classic cuts of steak in Europe. It seems that almost every nation has its own special way of making this very special meat. France alone may have close to a hundred versions, or more. Yet my favorite way of making tenderloin comes from Portugal, a nation small in size and population, but whose cuisine is huge in flavor and creativity. My version is very easy. The marinade ingredients really bring out the wonderful beefy flavor. This recipe has been designed for the best source of grassfed tenderloin I know, U.S. Wellness Meats. They sell great tenderloin steaks in two sizes, six-ounce, and nine-ounce. Either size is perfect for this recipe.

3792 filet mignon

Serves 2.

INGREDIENTS

2 (6 ounce) grassfed tenderloin filet mignon steaks, or 2 (9 ounce) tenderloin filet mignon steaks

For the Marinade

2 cloves organic garlic, finely chopped

1 teaspoon organic parsley leaves, finely chopped

1 bay leaf, crumbled

3 tablespoons unfiltered organic extra virgin olive oil

1 tablespoon white wine, preferably from Spain or Portugal. I use an inexpensive Spanish sherry.

1/2 teaspoon freshly ground organic black pepper

For the Cooking

2 tablespoons pastured butter

1/2 teaspoon coarse unrefined sea salt, crushed

DIRECTIONS

  1. The night before you plan to make the steaks, make the marinade by combining all ingredients and mixing well. Place the steaks in a glass bowl, then cover all surfaces of the meat with the marinade. Cover, and let sit at room temperature for an hour, then refrigerate overnight.
  2. Remove the bowl from the refrigerator about an hour before you plan to cook the steaks, so they can warm to room temperature.
  3. Heat the butter over medium heat in a small heavy frying pan, until the butter is hot and bubbly. Remove the meat from the marinade, and sprinkle with the salt just before you put it in the pan.
  4. Cook for 3 minutes on each side if you are using the 6-ounce steak, or 4 minutes on each side if you are using the 9-ounce steak. This timing should give you a wonderful medium rare steak.
  5. You can cook the meat longer if you like, but this steak is traditionally cooked to medium rare, or rare. Cooking it too long adversely effects taste, texture, and tenderness.
describe the imageStanley Fishman is a cookbook author and blogger who is an expert on cooking grassfed meat. Stanley uses traditional flavor combinations and cooking methods to make the cooking of grassfed meat easy, delicious, and tender. Stanley has written two cookbooks that make it easy to cook grassfed meat —Tender Grassfed Meat: Traditional Ways to Cook Healthy Meat and Tender Grassfed Barbecue: Traditional, Primal and Paleo. Stanley blogs about real food and the cooking of grassfed meat at his blog Tendergrassfedmeat.com.

Soothing Duck Broth

When people hear the words "Duck Soup," they often think of a movie made by the Marx brothers.

But duck soup actually has an important role in the cooking traditions of many countries. Duck is quite beefy in flavor, and makes a very robust and refreshing broth. Several cultures traditionally used duck soup to treat lung problems, and to help an invalid recover their strength.

In Chinese medicine, duck meat and duck soup are often used to treat asthma, coughs, lung problems, and other illnesses. And a properly made duck broth is so tasty and renewing. I find it energizing.

The best parts of the duck for making soup are the wings and gizzards, as they create a very gelatinous broth, which sooths the stomach. U.S. Wellness Meats now sells high quality natural duck wings and duck gizzards, which are perfect for making duck broth.

This soup uses a traditional Chinese flavor combination to flavor the broth. The use of unrefined sea salt adds nourishing minerals to the broth. It is delicious as well as nourishing.

8 USW Broth max

Makes approximately 8 quarts.

INGREDIENTS

2 packages U.S. Wellness Meats duck wings

1 package U.S. Wellness Meats duck gizzards

3 organic green onions, cut into two-inch pieces

3 organic garlic cloves, halved

3 slices organic fresh ginger, each slice being about the size of a quarter (25-cent coin)

2 tablespoons coarse unrefined sea salt

Plenty of filtered water

DIRECTIONS

  1. Place all ingredients in a large stainless steel stockpot. Add enough filtered water to cover the duck pieces by about four inches. Heat the pot over high heat until the broth reaches a boil, then reduce the heat so the broth simmers slowly rather than boils. This may take awhile, due to the large volume of ingredients and liquid.
  2. When the water is close to boiling, remove the scum that rises to the top with a slotted spoon. This can also take awhile, but is necessary.
  3. Once the broth has reached a simmer, cover and simmer gently for 12 hours or longer. It will be ready after 12 hours.
  4. Using a ladle, strain into jars, and cover. When the bottles have cooled down, refrigerate. The fat will rise to the top and will solidify in the refrigerator. This fat cap will help preserve the broth. The fat should be removed before serving, and can be used for many cooking purposes. The broth should be brought to a quick boil when reheated, then allowed to cool to the desired degree of hotness.
describe the imageStanley Fishman is a cookbook author and blogger who is an expert on cooking grassfed meat. Stanley uses traditional flavor combinations and cooking methods to make the cooking of grassfed meat easy, delicious, and tender. Stanley has written two cookbooks that make it easy to cook grassfed meat —Tender Grassfed Meat: Traditional Ways to Cook Healthy Meat and Tender Grassfed Barbecue: Traditional, Primal and Paleo. Stanley blogs about real food and the cooking of grassfed meat at his blog Tendergrassfedmeat.com.
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