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Korean CrockPot Beef with Simple Slaw

 I had this Korean Beef recipe when I took a trip to Grand Junction with the family. It is awesome! super flavorful and full of spice and tang.   This isn't necessary a paleo recipe but there are a lot of variations you can take with this recipe.   I served this with a light simple slaw that my other Aunt always makes.  It's important to pair this dish with something light to balance out the strong spice of the beef.   
Usually when making a chuck roast or pot roast for myself I NEVER finish it all.  But with this recipe I ate the entire thing over a course of a week.   Not only did I serve with the slaw but I also paired with Spaghetti squash and raw kale.

Ingredients For the Korean Beef

• 2-3 lbs beef chuck roast
• 1/2 bottle (10 oz) low sodium soy sauce
• 1/2 cup packed brown sugar -(Necessary to balance the soy sauce, you could subst Coconut Cane Sugar)
• 3 cloves garlic, minced
• 2 Tbsp ginger, grated - I used the already prepared ginger
• 3 Tbsp rice vinegar
• 1 Tbsp dark sesame oil
• 1 Tbsp vegetable or olive oil
• 2 Tbsp sriracha
• 1/2 -1 cup water

 

Ingredients For the Simple Slaw

•  1 bag of prepared slaw
• 1/2 bunch of cilantro (ribboned)
• 1/2 Red onion sliced thinly
• Extra Virgin Olive Oil
• Good serving of Sea Salt
• Pepper

Instructions

1. To make the Korean beef,  spray your slow cooker crock with non-stick cooking spray and add the beef.
2. Whisk soy sauce, sugar, and vinegar with the garlic, ginger, sriracha, and oils.
3. Pour over the beef in the crock pot and add water.
4. Cook on low for 8 hours.
5. For the slaw dice cilantro thinly and add prepared slaw and onion. Combine with just enough oil to mix ingredients (maybe 2-3 TB).  Dress with a good amount of salt and pepper to taste. Simple!

 

Paleo Brussel Sprout Pancetta and Kale Slaw

This is a new rendition of my favorite Brussel Sprout Recipe.   By chopping the Brussels sprouts and kale into small chunky ribbons it allows for a fast cooked meal.  I love the pancetta and nutty pecan combo.

Ingredients

• 1/2 cup crushed pecans
• 8 ounce package Pancetta
• 8 + ounces Brussels sprouts
• 1 small bunch Kale
• 2-3 garlic cloves- minced                                  
• 1/2 to 1 small Granny Smith Apple
• 6 TB olive Oil
• 3 TB champagne vinegar
• 1/2 tsp Dijon Mustard
• salt
• pepper
• Pecorino or Parm Cheese (optional)

Directions

Chop pancetta into bite size pieces.  Saute pancetta with a drizzle of olive oil until nice and crispy.  I added 2 minced garlic cloves towards end of cooking so that they don't burn.   Remove pancetta and set aside.


Wash and pat dry the Brussels sprouts and kale. Cut the Brussels sprouts in half lengthwise, through the stem. Using a food processor chop Brussels sprouts till desired consistency. Mine were still a bit chunky.

 Remove the tough stems from the kale leaves and discard. Stack the leaves up on top of one another and cut across the stem so it yields a similar shape to the shaved Brussels sprouts or place in food processor as well.


Add brussels sprouts and kale back to saute pan. Cook down on the stove top untill crispy and golden.  Again, towards the end I added 1 more minced garlic clove and extra olive oil. Be sure to season with a generous amount of salt.

While brussels sprouts and kale cook down chop the pecans, and then spread them out on a pan and roast in the oven until golden, 5 ish minutes. * I know this sounds ridiculous but the nutty flavor of the roasted pecans is key to this recipe.

Cut the sides of the apple off and cut into small bites.

To make the vinaigrette combine the olive oil, vinegar, Dijon mustard and some salt and pepper in a bowl, whisking together until lightly emulsified.

 To serve, mix the cooked Brussels sprouts, kale and remaining pancetta and apple together well in a large salad bowl. Season with salt n pepper.  Lightly dress with the champagne vinaigrette, and then I  topped mine with shaved Pecorino and the chopped toasted pecans.

Parsnip Puree

  

This recipe is decadent to say the least.  If you are interested in trying something similar to mashed potatoes and are sick of cauliflower-- this might help!  The parsnips are kind of sweet but come out smooth and creamy. Obviously this recipe contains a lot of dairy so if you are trying strict paleo your screwed.  If I had to make this over I would try and add less cream!

 

Ingredients

• 1 pound parsnips, peeled and sliced
• Salt
• 1 cup heavy cream
• 1 cup milk
• tsp ish of thyme
• 1 bay leaf
• 3 cloves of garlic
• 1/2 stick butter
• Freshly ground black pepper

Directions

Put parsnips in pot, season with salt add bay leaf, thyme and garlic--cover with milk and cream. Place over medium heat and bring to a simmer. Cook until tender - the tip of a paring knife should easily go through without resistance.

Remove bay lead and place parsnips in a food processor with butter, or extra-virgin olive oil and a couple of tablespoons of reserved cooking liquid. Begin to process and add left over cream mixture. Season with salt and pepper, to taste, and puree until very smooth.

Perfect Paleo Fried Chicken

 

I’m lucky enough to have a guest cook!  Stefanie Meck is a longtime friend who kept telling me about her bomb-ass paleo fried chicken! So we decided to make a day of it and try it out.

 The girl is definitely right! If you are craving some homegrown goodness this is the closest thing to fried chicken. She made sure she took her time and cooked each piece to perfection! They looked just like Chik-fil-A and tasted so so goooooood!!!! I’m obsessed.  

 Not only am I obsessed with this recipe but I love this girl. It was a nice reminder of how important it is to immerse yourself with those who love and cherish you... and to enjoy the “small” things in life. I spent over 4 hours at the Meck home cooking fried chicken.... and loving every second.  We talked and laughed and truly enjoyed ourselves the entire time.  When was the last time you did anything similar?

 Life can be so fast-paced and there are so many unrealistic expectations I feel sometimes can be associated with the CF community. Don’t get me wrong, Crossfit has saved me, in more ways that one ... but just like anyone else, the expectations of living up to a standard are often unrealistic.

 Why not praise people for their work, effort, dedication and perseverance - or for their ability to go against the norm.  To consciously make the choice to live a better life. That is HUGE! That is the old CF. 

 CrossFit becoming more mainstream freaks me out. I pray douchebags won’t come piling into the CF community, sporting bro tanks and doing bicepcurls....

But I do feel blessed to be part of Evolve. They have an embedded loyalty to old school Crossfit. The box is filled with camaraderie, intensity, support, accountability and acceptance. The ingredients are healthy and combine for one hell of a recipe when it all comes together.  They genuinely want to inspire each person there ---- I  love being in an environment where the main purpose is to share something enjoyable with others. 

 I absolutely LOVED Hamming it up while cooking with this passionate and vibrant couple. 

 

Ingredients

• Chicken Breast strips; 2 packages
• Coconut flour
• Coconut oil
• Eggs
• Salt
• Paprika
• Cayenne

* serve with paleo ranch or hot sauce!

Directions

Start out by rinsing the chicken and patting dry. This allows the breading to stick to the chicken better.

 

Next, make two separate bowls.   In one, whisk 4 eggs and put the coconut flour mixture in the other. 

 

The flour mixture is approximately 2 cups of the coconut flour, a heaping handful of salt- Maybe 3 TB worth.  Also add about 1-2 tsp each of cayenne, paprika and pepper.  Mix well

Next, dredge the chicken. Dip the chicken in the flour, then egg, then back in flour.  Stef made sure this step was perfect.

Stef used a cast iron skillet. If you don’t have one just make sure it is something sturdy that won’t tip or fall.

 

Add a big scoop of the coconut oil to the pan and heat until it reaches around 350 degrees.

A good rule of thumb to test the heat is drop a small piece of flour in the hot oil.  If it loses control, turn down the heat. You want it to be as close to the perfect temperature, which you’ll know you’ve reached when it immediately bubbles and fizzes. 

Once the right temperature is reached, cook 1 piece of chicken to make sure the level of oil is covering just a little bit over half of the chicken. You don’t want to submerge it in the oil!

Carefully add pieces of chicken to the pan, making sure not to crowd them.  Once golden brown, flip and let the other side cook until golden as well....

 

Share with close friends over laughs, add a healthy dose of Hamm’s and whiskey if you’re health-conscious.

 

Paleo Ranch Dressing

I think this is pretty darn close to ranch dressing.  I love dill so I added extra dill to the sauce.   By
itself it wasn't my fav but once I dipped It in avocado and salmon it was awesome !

I made a salmon salad with the ranch, dill and my favorite toppings.   The ranch isn't as thick as a regular ranch sauce but try it out!

Paleo Ranch Dressing 

1 cup olive oil

1 cup Coconut Milk - I only used the cream part 

1 1/2 T  red wine vinegar

1 1/2 T dijon mustard

2 t Garlic Powder

1 t Onion Powder

1 t Chives

3 T Lemon Juice

1 t Parsley dried

2-3 sprigs fresh dill pull stem off

1/2 tsp Sea Salt 

1/2 tsp pepper 

Directions 

Blend all ingredients in blender.  I had let my food processor run for a few minutes!  If your tasting too much coconut try adding more vinegar, Dijon or dill.  You might need to mess with it -

Beef Cabbage Rolls

Thanks to my roomie Susan for sharing this recipe.   Her mom made a family recipe book with her great grandmas recipes.   This is one of Susan's faves and definitely mine too.    I cooked this in the oven for over 2 hours which made it super tender and delicious.  If I had to do this over again I would try cooking it in the crock pot and adding chicken stock.

Ingredients 

• 1 lb beef 
• 1/4  + cup chopped onion 
• 1 t garlic powder 
• 1 t dried basil
• 1/4 cup Parmesan (optional )
• 1 egg 
• Salt n pepper ( add more salt if not using parm) 
• 1 or 2 heads cabbage . Recommend green kind 
• 1 28 oz can tomatoes crushed 
• Additional  parm cheese 

* be sure to de-stem the cabbage.  The core is too thick to cook down. 
 

Directions 

In a large mixing bowl, combine the raw ground beef, egg,  garlic, basil, Parmesan, onion, salt, black pepper. Mix very well.  Set aside. 

Bring a large pot of water to a boil. Carefully lower the head of cabbage into the water. As the cabbage simmers, the leaves will start to loosen and can be pulled off with a pair of tongs. As each cabbage leaf comes loose, remove it from the simmering water.  This only takes a few minutes.



So cute all bundled up!



 

When the cabbage leaves are ready, divide the beef mixture into little loaves.  Place the meat at the bottom of the cabbage leaf and roll up, folding in the sides as you roll.  Just bundle em up! 

Place cabbage rolls in a deep roasting pan cover with crushed tomatoes and additional cheese. This is where I should of added chicken stock or water to help steam the cabbage more.

Cover and bake in a 350 degree F. oven for 1 hour 15 minutes. Remove cover or tinfoil and cook an additional hour till tender!  Total time of over 2 hrs.