Primal Gourmet https://cookprimalgourmet.com Easy and Delicious Paleo and Whole30 Recipes Tue, 31 Mar 2020 20:39:04 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.2 Easy Whole30 Tuna Cakes – Paleo https://cookprimalgourmet.com/easy-whole30-tuna-cakes-paleo https://cookprimalgourmet.com/easy-whole30-tuna-cakes-paleo#respond Tue, 31 Mar 2020 20:39:04 +0000 https://cookprimalgourmet.com/?p=5768 Make the most out of your canned tuna with these Easy Whole30 Tuna Cakes. They're grain and gluten-free, but you'd never be able to tell.

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Make the most out of your canned tuna with these Easy Whole30 Tuna Cakes. They’re great year round, but they’re particularly good right now given the need to stay home and make the most out of your pantry. With just a few ingredients, most of which you probably have on hand, you can have some hot, fresh and crispy tuna cakes in no time!

As the name suggests, these Whole30 Tuna Cakes are grain and gluten-free, but you’d never be able to tell. They’re juicy on the inside, crispy on the outside and packed with flavour. You can enjoy them as an appetizer with a dipping sauce, like my Tarragon Aioli, or Dill Pickle Mayo, or you can try them with my Basic Coleslaw and Garlic and Thyme Roast Potatoes. You can’t go wrong either way.

When it comes to cookware, I recommend using a non-stick pan or cast-iron skillet. These will help prevent the tuna cakes from sticking to the pan and falling apart on you.

And for something equally delicious, you can try making my Salmon Cakes

Easy Whole30 Tuna Cakes Paleo Primal Gourmet Easy Pantry Recipe

What You’ll Need for Easy Whole30 Tuna Cakes

Canned Tuna in Water:

  • There’s a time and place for tuna canned in oil, but this isn’t it. You want one that’s packed in water because you need to drain the tuna of any moisture. I also recommend sourcing sustainable and wild-caught tuna whenever possible. Not only is it a superior-tasting product, it’s also better for our oceans.

 Vegetables:

  • Celery, bell pepper and onions are common ingredients in tuna cakes. They add texture, colour, and flavour. As the tuna cakes cook, the vegetables also release some moisture, which prevents things from getting dry.

Fresh Herbs:

  • Herbs like parsley and dill are excellent additions to tuna cakes. Like the vegetables, they add colour and a lot of flavour. Don’t feel like you’re committed to these two herbs alone, though. You can experiment with different herbs to make various flavour combinations. For example, use fresh cilantro, finely chopped lemongrass and chili peppers for south-east Asian-inspired tuna cakes.

Mustard:

  • I like the addition of Dijon mustard in my tuna cakes. It adds a bit of tang and acidity, which pairs nicely with the fish. The mustard also works as a bit of a binder along with the almond flour that helps hold the tuna cakes together as they cook.

Almond Flour:

  • In these Paleo and Whole30 tuna cakes, I use almond flour in the place of regular wheat flour. Because the tuna is very delicate, it can have a tendency fall apart on you if you don’t introduce a binder. Almond flour works great and doesn’t impart flavour into the cakes, as, for example, coconut flour would.

Eggs:

  • The eggs are what hold the tuna cakes together as they cook. If you don’t have eggs, you can use mayonnaise. Either or will work.

Salt and pepper:

  • Since this is a recipe for fairly easy and basic tuna cakes, I stuck with just salt and pepper for seasonings. But that’s just the tip of the iceberg. You can try adding onion powder, chili pepper, cayenne pepper, dried herbs, old bay seasoning, adobo seasoning, etc. The world is your tuna cake, I mean oyster.

Extra-virgin olive oil:

  • Extra-virgin olive oil is my oil of choice for tuna cakes because it imparts a bit of flavour and colour. Since they cook around medium heat, I am not worried about EVOO’s smoking point. If you don’t have EVOO, you can use avocado oil, ghee, butter, lard, or even coconut oil. Each will bring its own unique flavour to the tuna cakes.

Easy Whole30 Tuna Cakes Paleo Primal Gourmet Easy Pantry Recipe

Easy Whole30 Tuna Cakes – Paleo

Make the most out of your canned tuna with these Easy Whole30 Tuna Cakes. They're grain and gluten-free, but you'd never be able to tell.

  • 3 cans tuna packed in water (drained)
  • 2 celery stalks – finely chopped
  • ½ medium red bell pepper – finely chopped
  • ½ medium red onion – finely chopped
  • ¼ cup fresh dill or parsley – finely chopped
  • 1 tablespoon Dijon mustard
  • ¼ cup almond flour
  • ¼ teaspoon kosher salt
  • 1/8 teaspoon freshly-cracked black pepper
  • 2 whole large eggs
  • ¼ cup extra virgin olive oil
  • 1 lemon cut into wedges (for serving)
  1. In a large bowl, combine the tuna, celery, bell pepper, onion, dill or parsley, mustard, almond flour, salt and pepper. Using clean hands, mix until combined.
  2. In a separate bowl, whisk the eggs until well combined and slightly frothy. Pour the eggs into the bowl and mix until well combined and it begins to clump. If you notice that your mixture is too dry and flakey, whisk an additional egg and add one or two tablespoons at a time until it begins to clump up. If your mixture is too wet, add one or two tablespoons of almond flour.
  3. Using a 1/3 cup measuring cup, portion out equal-sized mounds. Form the mounds into rounds and then carefully flatten into cakes.
  4. Preheat a non-stick skillet over medium to medium-high heat. Add olive oil and heat until shimmering. Working in batches so as not to overcrowd the pan, carefully lay in the tuna cakes and cook, undisturbed, until golden brown, three minutes. Flip and cook until golden brown on the second side, three minutes. Transfer the cooked cakes to a tray lined with paper towel to absorb excess oils.
  5. Serve immediately with lemon wedges.

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Basic Coleslaw Recipe – Paleo https://cookprimalgourmet.com/basic-coleslaw-recipe-paleo https://cookprimalgourmet.com/basic-coleslaw-recipe-paleo#respond Tue, 31 Mar 2020 18:08:05 +0000 https://cookprimalgourmet.com/?p=5752 Crisp, creamy, tangy and a ever so sweet, this Basic Coleslaw recipe is the perfect side dish for things like ribs, burgers, steaks or roast chicken.

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Crisp, creamy, tangy and a ever so sweet, this Basic Coleslaw recipe is the perfect side dish for thins like ribs, burgers, steaks, and even roast chicken. It takes only a few minutes to prepare and requires very few ingredients.

Cabbage isn’t just affordable and filling, it’s also a resilient and versatile vegetable that you can probably easily find right now.  The best part about this basic coleslaw recipe? It stretches out cabbage even further, helping it last another five days in the fridge. In fact, this easy to make coleslaw actually tastes even better the next day!

Basic Coleslaw Recipe Easy Paleo Primal Gourmet Cabbage

What You’ll Need for Basic Coleslaw:

Green Cabbage:

  • Regular green cabbage is by far the more common variety used in coleslaws, but that shouldn’t stop you from experimenting with purple cabbage, savoy, or Napa. Feel free to use what is available to you. When it comes to slicing the cabbage, you can use a food processor with a slicing attachment, a Japanese mandoline, or you can slice it by hand with a very sharp knife. Either way works.

Carrots:

  • Carrots not only add a pop of colour to the coleslaw, but they also impart a subtle sweetness that pairs well against the slightly bitter cabbage. I like to coarsely grate them with a box grater or handheld grater.

Red Onion:

  • Any type of onion would work here. I like red because it adds a bit of colour, but you could use yellow, white or even green onion if that’s what you have. You can also use shallot.

Mayonnaise:

  • To keep things heart-healthy and paleo-friendly, I always use a mayonnaise that is avocado-oil based. If you can’t find it in stores, you can very easily make your own from scratch.

Apple Cider Vinegar:

  • ACV (apple cider vinegar) is wonderful here because it imparts a slightly fruity flavour to the basic coleslaw. It’s not as astringent or tart as white vinegar or white wine vinegar, but either of those types would work as well if that’s what you have. You can also use red wine vinegar or sherry vinegar. I wouldn’t necessarily use balsamic vinegar here because it would discolour the coleslaw.

Honey or Maple Syrup:

  • A bit of natural sweetener, like honey or maple syrup, helps balance out the bitter notes from the cabbage and acidity of the vinegar. It’s not mandatory and you can certainly omit it for a tarter and more savoury slaw, especially if you’re looking for a Whole30 coleslaw recipe, but I recommend trying it. You don’t need much and a little goes a long way.

Salt:

  • As always, I use kosher salt (Diamond Crystal, specifically) for daily cooking. Not only does the salt season the slaw and bring out other flavours in the dressing, it will also pull moisture out of the cabbage and soften it, making for a nicer texture.

Freshly-cracked black pepper:

  • Freshly-cracked pepper is always the way to go, but if you only have pre-cracked, then use that. If you like, you can add other seasonings as well, such as celery seed, caraway seed, or fresh herbs like dill and parsley. But, again, use what you have.

Basic Coleslaw Recipe Easy Paleo Primal Gourmet Cabbage

Basic Coleslaw Recipe – Paleo

  • ½ cabbage – thinly sliced or shredded
  • 2 medium carrots – coarsely grated
  • ½ medium red onion – finely chopped
  • ½ cup avocado-oil mayonnaise
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons honey or maple syrup
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly-cracked black pepper
  1. In a large bowl, combine the mayonnaise, vinegar, honey, salt and pepper. Whisk until smooth and well combined.
  2. Add the cabbage, carrots and onions, and toss everything to coat. Cover and refrigerate for at least 30 minutes. Toss, taste for seasoning and adjust with salt, pepper or honey, as desired. For best results, refrigerate overnight. Can be stored, covered, for up to 5 days in the fridge.

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Traeger Roast Chicken with Roasted Onion Salsa Verde https://cookprimalgourmet.com/traeger-roast-chicken-salsa-verde https://cookprimalgourmet.com/traeger-roast-chicken-salsa-verde#respond Fri, 27 Mar 2020 17:18:02 +0000 https://cookprimalgourmet.com/?p=5732 Try this Traeger Roast Chicken with some Roasted Onion Salsa Verde for an incredibly easy and delicious weeknight dinner!

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Not only is it incredibly easy to make this Traeger Roast Chicken, but it always comes out perfectly juicy with crispy skin and a delicious hint of smokey flavour. Here, I serve it with roasted sweet potatoes and onions, and a super easy and delicious Roasted Onion Salsa Verde.

This recipe is actually nearly identical to my Emergency Roast Chicken. If you’ve ever made it, you know just how easy, delicious and fool-proof it is. The major difference is that I decided to roast the chicken on my Traeger grill instead of in the oven. I also used dried rosemary instead of fresh because I’m still in a two week self-quarantine after returning home from Miami and haven’t had a chance to go to the store.

As with my Emergency Roast Chicken, I like to spatchcock the bird. Spatchcocking a chicken usually involves cutting alongside both sides of the backbone and removing it. This allows you to butterfly and flatten the chicken so that it cooks more evenly and quicker, and also exposes more of the skin, which gets nice and crispy. I actually prefer to only cut along one side of the back bone. You get all the same benefits as you would if you removed the entire backbone, but you also get to nibble at the roasted backbone (delicious).

As far as seasonings go, I keep this Traeger Roast Chicken very simple with nothing more than some avocado oil, salt, pepper and a woody herb, such as rosemary or thyme. I think it’s always important to source the highest quality chicken possible, but it’s especially true in this recipe because there aren’t many ingredients for the chicken to hide behind. Given the current state of affairs, however, I would open up that statement to say: use whatever you have or can find.

Traeger Roast Chicken Roasted Onion Salsa Verde Whole30 Paleo Primal Gourmet Easy Grilling Recipes

How to Make Traeger Roast Chicken

When it comes to cooking chicken on a Traeger, you have a couple of options. You can go low-and-slow to develop a deep, smokey flavour. Or you can go hot-and-fast, which will yield crispier skin but won’t impart as much smokey flavour.

Traegers work very similar to a convection oven in that they circulate hot air through indirect heat. The difference is that they use electricity to burn all-natural, food-grade wood pellets. The lower the heat on a Traeger, the slower the wood pellets burn, which creates more smoke. The higher the heat, the faster the wood pellets burn, which creates less smoke.

When it comes to cooking food on a Traeger, the difference in heat not only controls how fast or slow your food cooks, but it also impacts how your food will taste.

For more of a smokey flavour, you can start by roasting chicken at a low temperature (between 225F and 275F) and then raising the heat to anywhere between 375F to 425F to finish. This is what I do in my Traeger Smoked Chicken recipe and the results are incredible.

In this recipe, however, I went with the other approach, which is to roast the chicken as I would in an oven, at 425F the entire time. The flavour of the chicken isn’t as smokey, but it’s still outstanding with a gentle kiss of smoke flavour. The meat is incredibly juicy and the skin gets nice and crispy. It’s also much quicker to cook the chicken hot-and-fast, which is sometimes necessary when you need to get dinner on the table as fast as possible. A 3 to 3.5-pound chicken only takes between 40 and 45 minutes and it doesn’t require any attention while it’s on the grill so you can do other things.

Of course, if you don’t have a Traeger, you can just make my Emergency Roast Chicken.

Roasted Onion Salsa Verde

One of my favourite condiments for roast chicken is a salsa verde. Here, I decided to try something different and use some of the onion that I roasted on my Traeger along with the chicken. As the onion roasts in its foil packet, it gets incredibly sweet and soft. Normally, I just eat it as a side vegetable, but for whatever reason I decided to chop some up and add it to my salsa verde. I was not disappointed that I did. It added a really interesting and subtle sweetness to the herby sauce that paired nicely with the chicken.

I even slathered a bit of the roasted onion salsa verde over some of the plain roasted onion. It was very meta.

Traeger Roast Chicken Roasted Onion Salsa Verde Whole30 Paleo Primal Gourmet Easy Grilling Recipes

Traeger Roast Chicken with Roasted Onion Salsa Verde

Try this Traeger Roast Chicken with some Roasted Onion Salsa Verde for an incredibly easy and delicious weeknight dinner!

For the Traeger Roast Chicken

  • 3-3.5 pound whole chicken (half-spatchcocked)
  • Avocado oil
  • 1 tablespoon dried rosemary or 1 tablespoon roughly chopped fresh rosemary
  • Kosher salt and freshly-cracked black pepper
  • 3 medium sweet potatoes
  • 2 medium red onions

For the Roasted Onion Salsa Verde

  • ½ grilled red onion (see above, finely chopped)
  • 1 cup finely chopped cilantro
  • 1 jalapeño – finely chopped (remove seeds for less spicy)
  • 1 clove garlic (finely chopped)
  • ¼ cup extra virgin olive oil
  • 2 tbsp red wine vinegar
  • 1 tsp organic honey or maple syrup (omit for Whole30)
  • Kosher salt and freshly-cracked black pepper to taste

For Traeger Roast Chicken

  1. Preheat Traeger grill to 425F.
  2. Pat chicken very dry, drizzle with 2 tablespoons oil and massage to coat. Liberally season the entire bird with salt, pepper and rosemary. Set aside.
  3. Place whole, unpeeled sweet potatoes on a small sheet of parchment paper. Drizzle with ½ teaspoon oil and season with a small pinch of salt. Wrap tightly to seal then wrap a second time in a small sheet of tin foil. Repeat with remaining sweet potatoes and onions.
  4. Place sweet potatoes and onions towards the very back of the grill where it gets hottest. Lay chicken, breast-side up, in the center of the grill. Close the lid and cook until the thickest part of the thigh registers between 180F and 185F and the thickest part of the breast registers 165F, between 40-45 minutes. Cook the sweet potatoes and onions until they can easily be pierced with a fork, also between 40-45 minutes.
  5. Transfer grilled chicken and vegetables to a serving platter. Unwrap the vegetables, setting half an onion aside for the salsa verde, and let the chicken rest 10 minutes before carving and serving with salsa verde.

For the Roasted Onion Salsa Verde

  1. Finely chop the grilled onion and add it to a mixing bowl along with the cilantro, jalapeño, garlic, olive oil, vinegar, honey and a pinch each of salt and pepper. Stir everything to combine. Taste for seasoning and adjust with salt and pepper as desired. Let sit 5 to 10 minutes before serving. Store remaining salsa in a mason jar for up to 7 days.

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Whole30 Beef Barbacoa – Paleo https://cookprimalgourmet.com/crockpot-beef-barbacoa-paleo https://cookprimalgourmet.com/crockpot-beef-barbacoa-paleo#comments Wed, 25 Mar 2020 06:45:29 +0000 https://cookprimalgourmet.com/?p=1836 This Whole30 Crockpot Beef Barbacoa is flavoured with the deep and sophisticated tastes of Mexican cuisine but is simple enough for even a rookie homecook to master.

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If you have any stewing meat in your freezer, now’s a great time to defrost it and make this Beef Barbacoa. Not only is it insanely delicious and packed with flavour, but it also happens to be Whole30 and Paleo-friendly. The rice you see in the picture, however, is NOT Whole30 or Paleo compliant. But considering we are in a 2-week self-quarantine amidst the Corona Virus pandemic, I figured now’s an OK time to flex my Food Freedom muscle. To keep things Whole30 and Paleo, just serve over my Cauliflower Rice.

Here, I used frozen beef stewing meat because that’s what I had, but lamb, venison, elk, pork, or bison would all work. Ideally, you’ll use something with a little bit of marbling, such as beef chuck, oxtail or short ribs. However, it works just as well with leaner stewing cuts like bottom round. Using what you have is really the name of the game right now.

Barbacoa refers to the absolutely wonderful Mexican technique of slowly roasting lamb, beef or pork. It involves digging a pit in the ground and cooking spiced meat alongside maguey leaves (from the agave plant). Don’t worry, this recipe does not require a pit, shovel or even maguey leaves – though you could go that route if your heart desires and you would receive my applause in the process!

It can be made on the stovetop in a Dutch oven or stock pot. Or, it can be made in a slow cooker or Instant Pot. The recipes are very similar regardless of which method you choose. For your cooking convenience, I’ve shared all three methods below.

Whole30 Beef Barbacoa Paleo Primal Gourmet Easy Mexican Quarantine Recipe

This Beef Barbacoa is actually very similar in terms of prep, ingredients and flavours to my Ancho Pork recipe, with a few key differences.

As mentioned, I use beef here. Lamb is the more popular choice for barbacoa in Mexico (depending on where you are in the country), but market research tells me that not everyone loves lamb as much as I do. I also like to use a variety of dried Mexican chilies here, as opposed to just ancho chilies in my Ancho Pork. Each of the chilies has it’s own character and brings wonderful differences in colour to the finished dish.

In this recipe, I used guajillo, chipotle, ancho and cascabel peppers. If you can only find one or the other, than use that. It’s not a big deal. Otherwise, try mixing and matching to see which combinations you like. Dried chipotles might be hard to find. If that’s the case add a touch more smoked paprika to amp-up the smokiness of the dish.

Whole30 Beef Barbacoa Paleo Primal Gourmet Easy Mexican Quarantine Recipe

Sometimes, I will add a drizzle of agave syrup to balance the earthiness from the dried chilis. This is a no-go if doing Whole30, so you should omit if you’re doing a round. But if you are just living your Food Freedom, the tiny bit of sweetness goes a long way in this beef barbacoa.

Why I love Beef Barbacoa?

Because there are few recipes this easy that crank out such an overwhelmingly delicious finished product. Not to mention the fact that I always have plenty of leftovers that can be frozen for later or can be used to cook a doctored-up Huevos Rancheros like this one here, the next morning.

Whole30 Barbacoa Eggs Skillet Breakfast Idea Paleo Primal Gourmet

Whole30 Beef Barbacoa – Stovetop Version

This Whole30 Beef Barbacoa is flavoured with the deep and sophisticated tastes of Mexican cuisine but is simple enough for even a rookie home cook to master

  • 2 cups chicken or beef stock
  • 1 dried whole ancho chili pepper
  • 1 dried whole guajillo chili pepper
  • 1 dried whole chipotle chili pepper
  • 1 dried whole cascabel chili pepper
  • 4-5 cloves garlic – peeled
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons agave syrup (optional – omit if doing Whole30)
  • 1 tablespoon loosely-packed fresh thyme leaves or 1 teaspoon dried thyme or 1 teaspoon dried oregano
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground coriander
  • 1 teaspoon smoked paprika
  • 3 lbs beef chuck roast or stewing meat
  • 1 medium yellow onion (thinly sliced)
  • 3 tablespoons avocado oil
  • Kosher salt and freshly-cracked black pepper (to taste)
  1. Add stock to a sauce pan and bring to a rapid simmer over high heat. Add the ancho, guajillo, chipotle and cascabel chilies, cover with a lid, remove from heat and let the chilies steep until completely soft and pliable, around 20 minutes.
  2. Reserving the stock, carefully remove and discard the seeds and stems from chilies. Add the flesh and skins of chilis to a high-speed blender along with the garlic, vinegar, agave syrup (if using), thyme or oregano, cinnamon, coriander, and smoked paprika. Pour in the reserved stock through a sieve to catch any seeds and blend on high speed until completely smooth. Set mixture aside.

  3. Preheat a Dutch oven over medium heat for 5 minutes. Pat the beef very dry with paper towel.
  4. Raise the heat to medium-high heat, add avocado oil and heat the until shimmering. Carefully add the beef and cook, undisturbed, until browned, around 6 minutes. Flip and brown the other side, around 6 minutes. Transfer beef to a bowl and set aside.
  5. Add the onions and season with a pinch of salt. Cook, stirring and lifting any brown bits on the bottom of the pot, until softened, around 4 minutes. Pour in the chili mixture and stir to coat. Return the browned beef to the pot and stir to coat. Bring to a simmer, cover with a lid, reduce the heat to medium-low and cook until the beef is fork-tender, around 2 hours.
  6. Using two forks, shred the beef and stir to coat in the sauce. Taste for seasoning and adjust with salt and pepper as desired. If necessary, you can reduce the sauce further by simmering it over med-low heat, uncovered, until the desired consistency is reached.
  7. Serve the Beef Barbacoa over a bowl of cauliflower rice and garnishes of choice.

Whole30 Beef Barbacoa – Slow Cooker Version

This Whole30 Beef Barbacoa is flavoured with the deep and sophisticated tastes of Mexican cuisine but is simple enough for even a rookie home cook to master

  • 2 cups chicken or beef stock
  • 1  dried whole ancho chili pepper
  • 1  dried whole guajillo chili pepper
  • 1  dried whole chipotle chili pepper
  • 1  dried whole cascabel chili pepper
  • 4-5  cloves  garlic – peeled
  • 2  tablespoons  apple cider vinegar
  • 2  tablespoons  agave syrup optional – omit if doing Whole30
  • 1  tablespoon  loosely-packed fresh thyme leaves or 1 teaspoon dried thyme or 1 teaspoon dried oregano
  • 1  teaspoon  ground cinnamon
  • 1  teaspoon  ground coriander
  • 1  teaspoon  smoked paprika
  • 3  lbs  beef chuck roast or stewing meat
  • 1  medium yellow onion thinly sliced
  • 3  tablespoons  avocado oil
  • Kosher salt and freshly-cracked black pepper to taste
  1. Add stock to a sauce pan and bring to a rapid simmer over high heat. Add the ancho, guajillo, chipotle and cascabel chilies, cover with a lid, remove from heat and let the chilies steep until completely soft and pliable, around 20 minutes.
  2. Reserving the stock, carefully remove and discard the seeds and stems from chilies. Add the flesh and skins of chilis to a high-speed blender along with the garlic, vinegar, agave syrup (if using), thyme or oregano, cinnamon, coriander, and smoked paprika. Pour in the reserved stock through a sieve to catch any seeds and blend on high speed until completely smooth. Set mixture aside.
  3. Preheat a Dutch oven over medium heat for 5 minutes. Pat the beef very dry with paper towel.
  4. Raise the heat to medium-high heat, add avocado oil and heat the until shimmering. Carefully add the beef and cook, undisturbed, until browned, around 6 minutes. Flip and brown the other side, around 6 minutes. Transfer beef to the slow cooker.

  5. Add the onions to the pot used to brown the beef and season with a pinch of salt. Cook, stirring and lifting any brown bits on the bottom of the pot, until softened, around 4 minutes. Add the onions to the slow cooker along with the chili mixture and stir to coat. Cover with lid and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours, or until the beef is fork-tender.

  6. Using two forks, shred the beef and stir to coat in the sauce. Taste for seasoning and adjust with salt and pepper as desired. If necessary, you can reduce the sauce further by simmering it over med-low heat, uncovered, until the desired consistency is reached.
  7. Serve the Beef Barbacoa over a bowl of cauliflower rice and garnishes of choice.

 

Whole30 Beef Barbacoa – Instant Pot Version

This Whole30 Beef Barbacoa is flavoured with the deep and sophisticated tastes of Mexican cuisine but is simple enough for even a rookie home cook to master

  • 2 cups chicken or beef stock
  • 1  dried whole ancho chili pepper
  • 1  dried whole guajillo chili pepper
  • 1  dried whole chipotle chili pepper
  • 1  dried whole cascabel chili pepper
  • 4-5  cloves  garlic – peeled
  • 2  tablespoons  apple cider vinegar
  • 2  tablespoons  agave syrup optional – omit if doing Whole30
  • 1  tablespoon  loosely-packed fresh thyme leaves or 1 teaspoon dried thyme or 1 teaspoon dried oregano
  • 1  teaspoon  ground cinnamon
  • 1  teaspoon  ground coriander
  • 1  teaspoon  smoked paprika
  • 3  lbs  beef chuck roast or stewing meat
  • 1  medium yellow onion thinly sliced
  • 3  tablespoons  avocado oil
  • Kosher salt and freshly-cracked black pepper to taste
  1. Add stock to a sauce pan and bring to a rapid simmer over high heat. Add the ancho, guajillo, chipotle and cascabel chilies, cover with a lid, remove from heat and let the chilies steep until completely soft and pliable, around 20 minutes.
  2. Reserving the stock, carefully remove and discard the seeds and stems from chilies. Add the flesh and skins of chilis to a high-speed blender along with the garlic, vinegar, agave syrup (if using), thyme or oregano, cinnamon, coriander, and smoked paprika. Pour in the reserved stock through a sieve to catch any seeds and blend on high speed until completely smooth. Set mixture aside.

  3. Set Instant Pot to SAUTE mode and preheat 5 minutes. Pat the beef very dry with paper towel.
  4. Add avocado oil and heat the until shimmering. Carefully add the beef and cook, undisturbed, until browned, around 6 minutes. Flip and brown the other side, around 6 minutes. Transfer beef to a bowl and set aside.
  5. Add the onions and season with a pinch of salt. Cook, stirring and lifting any brown bits on the bottom of the pot, until softened, around 4 minutes. Pour in the chili mixture and stir to coat. Return the browned beef to the pot and stir to coat. Bring to a simmer, cover with a lid, set valve to sealing position, and program Instant Pot to manual, high pressure for 60 minutes. Once the cooking time has elapsed, release the pressure manually.

  6. Using two forks, shred the beef and stir to coat in the sauce. Taste for seasoning and adjust with salt and pepper as desired. If necessary, you can reduce the sauce further by simmering using the SAUTE mode, uncovered, until the desired consistency is reached.
  7. Serve the Beef Barbacoa over a bowl of cauliflower rice and garnishes of choice.

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Whole30 Fish Piccata – Paleo https://cookprimalgourmet.com/whole30-fish-piccata-paleo https://cookprimalgourmet.com/whole30-fish-piccata-paleo#respond Mon, 23 Mar 2020 22:46:30 +0000 https://cookprimalgourmet.com/?p=5680 Whole30 Fish Piccata is an easy, quick, healthy and delicious recipe for any day of the week. It only takes a handful of ingredients you may already have.

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Whole30 Fish Piccata is delicious, super easy to prepare, and comes together in around 15 minutes, making it perfect for a weeknight dinner. Just like my Chicken Piccata, the sauce is made with minimal ingredients that you probably already have in your fridge and pantry and you can use just about any white fish you like. Here, I used pre-frozen halibut filets that I defrosted in the fridge, but haddock, pickerel, sea bass, trout, cod, orange roughy, mahi mahi, snapper or grouper would all work equally well.

Fish Piccata Whole30 Paleo Primal Gourmet Easy Quarantine Recipe Pantry Staples

Traditionally, piccata involves pan-frying a thin piece of meat, often chicken, before using the same pan to make a white wine, lemon and caper sauce. Truth is, anything works for piccata. You can use thinly sliced veal, fish or even shrimp for that matter. Now’s the time to get crazy and try all kinds of variations!

The protein is usually dredged in wheat flour before frying so that it gets nice and crispy. The pan then gets deglazed with white wine and lemon juice before being finished with butter. The finished product is bright, citrusy and briney, all of which goes perfectly with the crispiness of the meat or fish.

To keep things Whole30 and paleo, I like to dredge the fish in arrowroot starch. It’s a great gluten-free and grain-free substitute for regular flour and gets nice and crispy as it fries. However, it’s important to ONLY dredge the fish IMMEDIATELY before frying. Otherwise, the arrowroot starch can get gummy.

Fish Piccata Whole30 Paleo Primal Gourmet Easy Quarantine Recipe Pantry Staples

I also prefer to use chicken stock instead of white wine. Not only does it make the dish a little lighter, but I also prefer the flavour this way. Not to mention the fact that I don’t run the risk of trying to convince myself that I now need to finish drinking the rest of the bottle I just opened. Fish stock would also work here but, truth be told, it’s more difficult to find a compliant store-bought one. You can certainly make one from scratch and use that if you prefer.

Whole30 Fish Piccata

Whole30 Fish Piccata is an easy, quick, healthy and delicious recipe for any day of the week. It only takes a handful of ingredients you may already have.

  • 4 halibut filets – approximately 4-ounces each
  • kosher salt and freshly-cracked black pepper
  • 1/2 teaspoon paprika
  • 1/2 cup arrowroot starch – or more if required
  • 3 tablespoons extra-virgin olive oil
  • 1 shallot or ½ small red onion – thinly sliced
  • 2 cloves garlic – thinly sliced
  • ¼ lemon – thinly sliced into discs
  • 1 tablespoons capers
  • 1 cup chicken stock
  • 2 tablespoons lemon juice
  • 1 tablespoons ghee – optional
  • 2 tablespoons fresh dill or parsley – finely chopped
  1. Pat fish dry with paper towel and lightly season both sides with salt, pepper and paprika. Add arrowroot starch to a large bowl and dredge each fish filet until well coated. Set aside.
  2. Preheat oil in a non-stick skillet over medium heat.
  3. Carefully add the fish to the hot oil and fry until golden brown, 3-4 minutes. Flip and cook the second side until golden brown and the fish is cooked through, 3-4 minutes. Transfer fish to a serving platter and set aside.
  4. Reduce heat to medium-low and add shallot. Cook, stirring, for 1 minute. Add the garlic and cook, stirring for 1 minute. Add the capers, lemon slices, chicken stock and lemon juice and stir to combine. Bring the sauce to a simmer and cook until reduced in volume by half. Add the ghee, if using, and stir through until melted.
  5. Spoon the sauce overtop of the fish and serve immediately.

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Minestrone Soup – Whole30 https://cookprimalgourmet.com/minestrone-soup-whole30 https://cookprimalgourmet.com/minestrone-soup-whole30#respond Sun, 22 Mar 2020 22:31:02 +0000 https://cookprimalgourmet.com/?p=5669 This Whole30 Minestrone Soup is an easy and delicious way to use up whatever veggies you have in the fridge and feed a crowd.

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If ever there was a time to make Minestrone Soup, it’s right now. This hearty, Italian vegetable soup is delicious, easily adaptable and ideally suited to make use of whatever you have on hand. With sold out grocery stores and the necessity to stay home, it’s imperative that we focus on maximizing what we are fortunate enough to have. #WasteNotWantNot

Minestrone Soup Whole30 Paleo Primal Gourmet Easy Quarantine Pantry Recipe

Minestrone soup is incredibly healthy, easy to make, and can feed a crowd with a single pot. Not to mention the fact that it’s an excellent way to reduce waste by using up vegetables that may be going bad in your fridge. In this one, I made use of some zucchini and potato that were one day away from the compost bin, and some wilting broccoli that has seen better days. But you can definitely use things like cauliflower, eggplant, green beans, asparagus, mushrooms or even cabbage, to make your minestrone.

My minestrones are always a bit different depending on what I have. The specific recipe I’m sharing here happens to be Whole30 compliant, but you can feel free to add things like beans, chickpeas and cooked pasta to yours. For best results, I recommend using a very flavourful broth, such as my Mama’s Chicken Soup, or your favourite store-bought one.

Minestrone Soup Whole30 Paleo Primal Gourmet Easy Quarantine Pantry Recipe

Minestrone Soup – Whole30

This Whole30 Minestrone Soup is an easy and delicious way to use up whatever veggies you have in the fridge and feed a crowd.

  • 3 tablespoons extra-virgin olive oil
  • 2 small carrots – diced
  • 1 small yellow onion – diced
  • 2 stalks celery – thinly sliced
  • Kosher salt
  • 1 clove garlic
  • 1 teaspoon dried oregano
  • 2 tablespoons tomato paste
  • 1.5 litres chicken or vegetable stock
  • 2 small zucchinis – thinly sliced into half moons
  • 1 small head broccoli – roughly chopped
  • 1 large white or yellow potato (peeled and diced)
  • ¼ teaspoon freshly-cracked black pepper
  • 2 bay leaves
  • 2 cups baby spinach
  • dried chili flakes (optional, for garnish)
  1. Preheat a sauté pan or stock pot over medium heat. Add oil and heat until shimmering. Add carrots, onion and celery and season with a pinch of salt. Cook, stirring, until onions are translucent, around 5 minutes. Add garlic and oregano and cook, stirring, for 1 minute.
  2. Add tomato paste and cook, stirring to coat, for 2 minutes. Add stock and stir through until combined. Add zucchini, broccoli and potato. Raise heat to high and bring soup to a gentle simmer. Add bay leaves and black pepper, lower heat to low, cover with a lid and cook 25-30 minutes or until the potatoes are fork tender.

  3. Add spinach and stir through until wilted. Taste the soup for seasoning and adjust with salt and pepper as desired. Let soup cool for 10 minutes before serving in individual serving bowls and garnishing with chili flakes, if using.

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Fridge and Pantry Stocking Guide https://cookprimalgourmet.com/fridge-pantry-stocking-guide https://cookprimalgourmet.com/fridge-pantry-stocking-guide#respond Sat, 14 Mar 2020 18:01:43 +0000 https://cookprimalgourmet.com/?p=5666 Perhaps like you, I’ve decided to stock my fridge and pantry during the COVID-19 (Corona Virus) pandemic. This does not mean, however, that I have gone out of my way to hoard a boatload of provisions preparing for the end of days. I have only purchased enough goods to last me and my family for […]

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Perhaps like you, I’ve decided to stock my fridge and pantry during the COVID-19 (Corona Virus) pandemic. This does not mean, however, that I have gone out of my way to hoard a boatload of provisions preparing for the end of days. I have only purchased enough goods to last me and my family for roughly two weeks, in case we are required to go into quarantine.

For me, it is very important that I stock my fridge and pantry in a thoughtful, considerate way that not only ensures no waste, but also the safety of my family and those in my community. There are many, many people who are already food insecure and shortages of staples such as rice, beans, bread and milk, will have a crippling effect on their wellbeing.

These are uncertain and scary times and developments are unfolding by the hour. Nevertheless, falling into a state of panic-induced shopping only begets more panic, which ultimately leads to shortages and, you guessed it, even more panic! A small step you can take to help others during this time, is to pick up one or two nonperishables or cans of food and deliver it to your local food bank so that they can effectively distribute it to those in need.

In an effort to help you considerately and thoughtfully stock your fridge and pantry during the Corona Virus pandemic, I have put together the following resource. What you are able to buy will be based on the availability in your area.

If you can’t get to a store, there are a number of online market places, like Thrive Market, that will ship directly to your door. If you use this link you can save 25%-off your first order and receive a 30-day Free Trial membership.

If there is anything I’ve missed and if you have any other suggestions to add, please leave a comment below so that others can see your responses.

Thrive Market Guide to Alternative Flours Paleo Primal Gourmet Whole30 Paleo

Dry Goods:

I personally tend to limit my intake of grains, legumes and starches in general. However, given the current state of affairs and my desire to avoid going to the grocery store unnecessarily, I will be incorporating more dry goods such as rice, pasta and legumes. They are easy to store, last long, and are inexpensive.

If you notice that things like rice and pasta are sold out at your local store, try looking to less popular options, such as buckwheat, farro, chickpeas, beans, lentils, couscous and bulgur. These are all very easy to prepare and are shelf stable. Beans are rich in protein.

Having different types of flour, nut-based ones, alternative gluten-free ones, or wheat-based ones, are also great to have in your pantry because they can be used to make breads, muffins, pancakes, or as a coating for cooking meats. This Easy No-Knead Bread is a good one.

In fact, I would also recommend stocking up on a box or two of matzo, an unleavened bread similar to a large cracker. They last a very long time and can be used in the place of bread.

Canned Goods:

Canned beans, legumes and vegetables are shelf stable and can be worked into a number of recipes or eaten on their own. Be sure to read ingredients lists because a number of canned goods, such as sweet peas, have added sugars, which are unnecessary and can cause inflammation. I prefer canned beans and chickpeas over dried ones because they are already cooked, making them easier to cook with or eat as is.

Some canned goods I will try to keep on hand during this time are:

Beans

Corn

Green Peas

Artichoke hearts

Green Beans

Asparagus

Mushrooms

Chickpeas

Tomatoes and tomato paste

Olives

Jarred Goods: 

Certain jarred, preserved foods have a long shelf life and happen to be excellent for your health. Specifically look for fermented foods like kimchi, pickles, and sauerkraut. Many fermented foods are high in probiotics, which are beneficial for gut and immune health.

Other jarred foods, such as preserved vegetables, are delicious and make for excellent side dishes to meals. My favourites include ajvar, a Balkan-style red pepper spread, and eggplant spreads, such as zacusca. Other jarred goods to include in your pantry are olives, which can be added to salads as a healthy source of fat, and marinara sauces, which can be used to make pasta sauces, such as my Bootleg Bolognese.

Other jarred goods to consider are nut and seed butters and fruit preserves. Nut and seed butters, like almond and tahini, are loaded with healthy fats and protein and have a long shelf life.

Homemade Chicken Bone Broth Whole30 Paleo Primal Gourmet Easy

Frozen Foods: 

Since freezers are not as large as pantries, it’s important to be mindful of space. The first thing I recommend is taking an inventory of your freezer and freeing up space by getting rid of anything that you don’t need or expect to eat – we all have something in our freezers that we’ve just forgotten about over the years. Once you free up some space and take stock of what you have, you can think about carefully making use of the available space.

There are two approaches: the first is to stock up on frozen goods, such as raw vegetables, fruits, meats, sausages, seafood, and pre-packaged goods, such as dumplings, pastas, or microwavable meals. I like to have a mix of raw ingredients so that I can make things from scratch, and prepared foods when I don’t have as much time to cook.

If you buy meat and seafood in bulk, I recommend portioning them out and individually packaging them. Individually packaged things like ground beef, chicken breasts, fish filets, and small portions of shrimp, defrost quicker than those packaged in bulk. It also reduces waste because there is a chance that you may not need to cook or eat a large batch of chicken thighs.

The other route is to prepare meals in bulk and individually freeze them for serving later.  Things like soups, stews and bone broths can be frozen for months. Both approaches are great and will ensure that you have something to eat when the time comes.

Paleo Apple Crumble Primal Gourmet Easy Dessert Recipe

Fruits:

Generally speaking, fruits with peels tend to last a bit longer than things like berries. Look for different varieties of citrus, bananas, apples, pineapples, melons and even plantains, which can be refrigerated for a longer life. It’s also great to stock up on frozen fruits, which can be defrosted at room temperature, made into jams on the stovetop, or blended into smoothies. Fruits are packed with vitamins, fibre and antioxidants, which help keep your immune system healthy.

Red onion at the farmer's market

Hearty Vegetables:

Vegetables such as cauliflower, radish, beets, fennel, cabbage, squash, potatoes, sweet potatoes, carrots, and onions, can last quite long when properly stored. In fact, all of these vegetables can be refrigerated for an even longer life span. Beets, fennel and cabbage in particular last a very long time and can be prepared in a number of ways. They can be eaten raw in a salad or slaw, can be roasted, sautéed, braised, and pickled. Cabbage can also be stuffed and braised and later frozen for a later time.

Dairy:

If you’re like me, you don’t drink milk but you have a young child who does. Milk can be frozen in plastic or glass jars for several months and thawed in the fridge at a later date. It’s important to leave some space (headroom) in the jar you’re freezing the milk in to make sure the jar doesn’t crack as the liquid expands. It’s also important to defrost the milk in the fridge, to avoid it accidentally spoiling on the counter.

Berkey Water Filter Review Primal Gourmet Paleo Whole30 Recipe Blog

Water:

If you live in a small, rural township, or in an area without access to clean drinking water, you should consider purchasing bottled water or water filter. Filtration systems are preferred because they are more convenient and reduce waste.

Snacks:

There’s nothing wrong with having a bag or two of your favourite potato chips, plantain chips, tortilla chips and pretzels in the pantry, but try to think about longevity and nutrition as well. Having an assortment of nuts, seeds, and dried fruit, such as prunes, raisins, dates, apricots, figs, makes for excellent snacking and has the benefit of being rich in healthy fats, protein, fiber and vitamins. Nuts, seeds and dried fruit are not only more filling than chips, cookies and pretzels, but they also last longer and don’t go stale as quickly when sealed in air-tight containers.

Canned Fish: 

Canned fish such as sardines, sprats, tuna and salmon are packed with nutrition and have a very long shelf life. They can be enjoyed as is, made into salads, or mixed into sauces for pastas. The healthiest ones are packed in water or olive oil.

Oils and Vinegars:

Oils and vinegars last a very long time and are essential for cooking. Use them to sauté or make dressings, and distilled white vinegar can be used as a natural cleaning supply.

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Whole30 Ropa Vieja – Instant Pot & Stovetop https://cookprimalgourmet.com/whole30-instant-pot-ropa-vieja https://cookprimalgourmet.com/whole30-instant-pot-ropa-vieja#comments Thu, 27 Feb 2020 07:53:25 +0000 https://cookprimalgourmet.com/?post_type=recipe&p=2670 This Whole30 Ropa Vieja is a super easy and delicious Cuban dish that is perfect for meal prep or a hearty weeknight dinner. InstantPot and stovetop recipe.

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This Whole30 Ropa Vieja (which literally translates to ‘old clothes’ in Spanish) is a super easy and delicious Cuban dish that is perfect for meal prep or a hearty weeknight dinner. Ropa Vieja is the dish I seek out in Cuban restaurants and one I closely associate with my childhood visiting my grandparents in Miami because that’s where I first tried it.

Whole30 Ropa Vieja Paleo Primal Gourmet Easy Cuban Recipe Shredded Beef

No, I’m not Cuban, or Latino for that matter. I’m a Toronto-born, Russian Jew, but my grandparents made the eventual pilgrimage (read: retirement) to Miami after living in New York for many years. I spent many a happy childhood summer eating at some top-notch Cuban joints and ropa vieja was almost always on the menu.

My Ropa Vieja may not be 100% authentic or traditional, but it is easy, delicious and Whole30 and Paleo compliant. And, in my books, that’s all that matters! You can definitely stick to the traditional recipes if you want, which calls for golden raisins and capers and doesn’t use smoked paprika. You’re the boss, applesauce.

Can You Make Ropa Vieja in the Instant Pot?

You can make Ropa Vieja in a Dutch Oven, slow cooker or an Instant Pot. The meat breaks down really quickly when you use a pressure cooker and becomes super juicy. Since this is a very saucy dish, you don’t have to spend too much time reducing the sauce down after it cooks in a pressure cooker, which is one of the reasons I think using an Instant Pot is great here – you’ll save quite a bit of time.

If you haven’t jumped on the Instant Pot bandwagon yet, feel free to read my Instant Pot Review. I can summarize here by telling you that I love it and recommend buying one (Amazon seems to always be the cheapest option). The reason why I fell in love with it is the sautée function, which allows you to sear directly in the multi-cooker – something I can’t do with my slow cooker.

Oh, and if you’re on the meal-prepping kick, rest assured that the soft, shredded flank steak and sauce taste even better the next day! Try serving it with my Cilantro-Lime Cauli Rice &/or my Tostones.

**The Instant Pot version of this recipe was originally shared in March, 2018. It has since been updated it to include a stovetop version. It’s just as easy as the Instant Pot version and uses almost identical ingredients. The only differences are that it takes a bit more time to cook on the stovetop, and you will need 2 cups of crushed tomatoes, instead of the one cup called for in the Instant Pot version. The reason is because cooking ropa vieja in a Dutch oven allows for quite a bit of steam to evaporate because the lid doesn’t fit as tightly as it does on a pressure cooker. Therefore, you need more liquid to ensure that the ingredients don’t dry out and burn.

I hope you enjoy this recipe! Let me know how it goes in the comments below!

Cheers,

Ronny

Whole30 Ropa Vieja – Instant Pot Version

This Whole30 Ropa Vieja is a super easy and delicious Cuban dish that is perfect for meal prep or a hearty weeknight dinner.

  • 2 pounds flank steak
  • Kosher salt and freshly-cracked black pepper (to taste)
  • 2 tablespoons avocado oil
  • 1 medium onion – julienned
  • 1 green pepper – julienned
  • 1 red pepper – julienned
  • 1 yellow pepper – julienned
  • 5 cloves garlic – roughly chopped
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dry oregano
  • 1 teaspoon smoked paprika
  • 1 teaspoon cumin
  • 1 cup crushed tomatoes (look for a BPA-free can)
  • juice of 1 lime – plus extra lime wedges for serving
  • 1 cup compliant olives – sliced
  • ½ cup cilantro – roughly chopped ((optional))
  • jalapeño and avocado – for serving ((optional))
  1. Set Instant Pot to the sauté function and preheat 5 minutes. Add avocado oil and heat until shimmering.

  2. Slice the beef in half so that it fits in the pot and season both sides with salt & pepper. Add the beef to pot and cook until browned, around 5 minutes. Flip and cook until browned on the second side, around 5 minutes. Transfer the browned beef to a plate and set aside.

  3. Add onion and peppers to the pot and season with a pinch of salt. Cook, stirring and scraping any brown bits off the bottom of the pot, until softened, around 4 minutes. Add garlic and cook, stirring, another 60 seconds.

  4. Add garlic powder, onion powder, oregano, paprika & cumin & toss everything to coat. Cook, stirring, for 60 seconds. Add crushed tomatoes, lime juice, & olives. Stir to combine and add the beef back to the pot. Push the beef down so that it's partially covered by the vegetables and some of the liquid. Close the lid, set the valve to the sealing position and cook under high pressure 45min.

  5. Release pressure manually and shred the steak in the pot using two forks. Taste the ropa vieja for seasoning and adjust with salt & pepper as desired. Add cilantro, if using, and stir through.

  6. Serve ropa vieja with cauliflower rice and/or plantains (see my blog for recipes) and garnish with jalapeño, avocado and cilantro

Whole30 Ropa Vieja – Stovetop Version

This Whole30 Ropa Vieja is a super easy and delicious Cuban dish that is perfect for meal prep or a hearty weeknight dinner.

  • 2 pounds flank steak
  • Kosher salt and freshly-cracked black pepper to taste
  • 2 tablespoons avocado oil (plus extra, if required)
  • 1 medium onion – julienned
  • 1 green pepper – julienned
  • 1 red pepper – julienned
  • 1 yellow pepper – julienned
  • 5 cloves garlic – roughly chopped
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dry oregano
  • 1 teaspoon smoked paprika
  • 1 teaspoon cumin
  • 1 cup crushed tomatoes look for a BPA-free can
  • juice of 1 lime – plus extra lime wedges for serving
  • 1 cup compliant olives – sliced (such as castelvetrano or manzanilla)
  • ½ cup cilantro – roughly chopped (optional)
  • jalapeño and avocado – for serving (optional)
  1. Preheat a Dutch oven over medium-high heat for 5 minutes. Add avocado oil and heat until shimmering.

  2. Slice the beef in half so that it fits into the pot and season both sides with salt & pepper. Working in batches, carefully add the beef to the hot oil and cook until browned, around 4 minutes. Flip and cook until browned on the second side, around 4 minutes. Transfer the beef to a bowl and set aside.

  3. If necessary, add avocado oil to the pot so that there is a total of 2 tablespoons cooking fat. Add the onion and peppers and season with a pinch of salt. Cook, stirring and scraping brown bits off the bottom of the pot, until the vegetables have slightly softened, around 4 minutes. Add the garlic and cook another 60 seconds.

  4. Add garlic powder, onion powder, oregano, paprika & cumin and cook, tossing everything to coat, for 60 seconds. Add crushed tomatoes, lime juice, and olives and stir to combine. Return the beef to the pot and push it down so that it's partially covered by some of the vegetables and liquid. Bring the sauce to a simmer, cover with a lid, turn the heat to low and cook, stirring occasionally, for 1.5 to 2 hours or until the beef is easily shredded with a fork.

  5. Shred the ropa vieja with two forks and return it to the pot. Toss everything to coat, taste the ropa vieja for seasoning and adjust with salt & pepper as desired. Add cilantro, if using, and stir through.

  6. Serve the ropa vieja with cauliflower rice and/or plantains (see my blog for recipes) and garnish with jalapeño, avocado and more cilantro, if using.

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Bootleg Bolognese – Gluten-Free https://cookprimalgourmet.com/bootleg-bolognese-gluten-free https://cookprimalgourmet.com/bootleg-bolognese-gluten-free#comments Wed, 26 Feb 2020 23:51:34 +0000 https://cookprimalgourmet.com/?p=5623 I can’t stop making this Bootleg Bolognese. This is a huge deal for me because, normally, I firmly oppose the purchase and use of jarred marinara. I just don’t like the way most of them taste, they’re usually made with sugar, alcohol or other weird ingredients, and it’s much cheaper to make it from scratch. […]

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I can’t stop making this Bootleg Bolognese. This is a huge deal for me because, normally, I firmly oppose the purchase and use of jarred marinara. I just don’t like the way most of them taste, they’re usually made with sugar, alcohol or other weird ingredients, and it’s much cheaper to make it from scratch. It’s also pretty easy to make an incredible meat sauce from scratch, as is the case with this Bolognese recipe.

Bootleg Bolognese Gluten Free Pasta Primal Gourmet Easy Recipe

However, in the short time that I’ve been in Miami (for those who are unaware, I am currently residing in Miami for a few months), I have come to discover the extraordinary availability of Rao’s marinara sauce. Not only is this Rao’s stuff delicious and made with Whole30 compliant ingredients, it’s also quite reasonably priced at my local Costco, where I buy two 28-ounce jars for under $11.

Don’t get me wrong, Rao’s is available in Toronto, but it can cost upwards of $13 for a regular sized jar. As much as I now love the stuff, that’s just too rich for my blood, especially considering how easy and cheap it is to make a delicious red sauce from scratch. So, I rarely make this Bootleg Bolognese and instead resort to cooking everything from scratch. But, if you find yourself in a pinch and desperately need jarred marinara, I highly recommend Rao’s.

So, while I’m stateside, I figured I might as well make the most of it and stock up on these delicious jars of red sauce while I still have the chance. The result has been delicious Bootleg Bolognese after delicious Bootleg Bolognese and I’ve barely broken a sweat making them.

I should mention that one thing I like to do is sneak some spinach into the Bolognese. It’s a great way to fortify the dish with some veggies and nutrients, especially if you’ve got picky eaters. You can barely taste the spinach and if anyone asks, just tell them it’s basil!

For serving, I truly love Jovial brown rice pasta and can’t recommend it enough. No, this pasta is neither Paleo nor Whole30 compliant, but as far as pastas go, it’s a great option! It’s gluten-free and tastes just like the real deal. In a blind taste test, I honestly don’t think I would be able to tell that it was made from brown rice. I find that it leaves me feeling very satiated and I don’t experience the lethargy that normally comes after I eat wheat pasta.

If pasta isn’t on the menu or you want to keep things Whole30, then you can serve the Bolognese over cauliflower puree or with some zucchini noodles. I promise, it’s delicious with just about anything.

As easy as this recipe is, there are a few things that make sure it tastes as delicious as possible.

Brown Thy Beef

First and foremost, it’s important to get a good crust on the meat. Not only does this add flavour to the beef, but it also develops something called a fond (culinary term for those brown bits that sometimes form on the bottom of your pan). The fond is an integral part of braising and adds a depth of flavour to the sauce.

The best technique I’ve come across for browning beef is courtesy of Bon Apetit magazine. In their Lasagna issue, which I think came out in 2018, the food editors advised browning the beef in meatball shapes. This ingenious hack not only allows you to fit more meat in the pan, but it also results in a much deeper crust because the pockets of space between the meat in the pan allow for steam to evaporate. Browning the meat in meatball shape also makes it much easier to flip the beef and, in some recipes, transfer it from the pan to a bowl.

I find it equally important to pat the ground meat dry with paper towel before browning it. Surface moisture is the devil’s playground (I don’t know what that means but I’ve come to like it so I’ll continue saying it), and if your meat is wet it won’t brown as nicely. Instead, it will just cause steam, which is not what we want here.

Cook it Low and Slow

Look, there’s nothing stopping you from cooking the beef in the sauce for, like, 10 minutes and calling it a day. But you’re doing yourself a big disservice if you don’t let it cook for at least an hour.

Ground beef is usually made from tougher cuts like shoulder, which requires time for the intramuscular fibers to break down. Cooking the meat sauce on a low heat for a bit of time will not only soften the meat, but it will also allow for the flavours to develop and come together.

Bootleg Bolognese

This Bootleg Bolognese is as easy as it gets and tastes just as good as from-scratch versions. Try it with some gluten-free pasta for a weeknight dinner

  • 2 tablespoons extra virgin olive oil
  • 2 pounds ground beef
  • 28 ounces jarred marinara (such as Rao’s brand)
  • 10 ounces baby spinach
  • 1 12- ounce box gluten-free spaghetti (such as Jovial brown rice pasta)
  • Kosher salt and freshly-cracked black pepper
  • freshly grated pecorino Romano (for serving (optional))
  • Italian chili oil (optional)
  1. Using your hands, form the beef into large meatballs. It’s OK if they are not all the same size. Set aside.
  2. Preheat a sauté pan or Dutch oven over medium-high heat for 5 minutes. Add oil and heat until shimmering. Add the meatballs and cook until browned, around 6 minutes. Flip and brown the other side, around 6 minutes. Using a wooden spoon or potato masher, break the meat apart until it is well crumbled. If the meat releases any moisture, cook until it has evaporated.
  3. Add the jarred marinara and stir to combine. Bring to a simmer, cover with a lid, reduce the heat to low and cook, stirring occasionally, for 60 minutes. You can cook it for less time but it won’t allow for the beef to soften or the flavours to come together.
  4. Add the spinach, stir through and cook until wilted, around 4 minutes. Taste the sauce and season with salt and pepper as desired.
  5. 20 minutes before serving, bring a large pot of water to a boil. Season with 1 tablespoon of salt and cook the pasta according to package instructions. Drain the pasta, reserving ½ cup of cooking liquid.
  6. Add 2 cups of sauce and the reserved pasta water to the drained pasta and toss to combine. Plate the pasta in individual serving bowls, spoon over a bit more of the meat sauce and garnish with cheese and chili oil, if using.

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GIVEAWAY – Primal Gourmet x Traditional Medicinals https://cookprimalgourmet.com/giveaway-traditional-medicinals https://cookprimalgourmet.com/giveaway-traditional-medicinals#comments Sun, 26 Jan 2020 17:00:59 +0000 https://cookprimalgourmet.com/?p=5365 GIVEAWAY! I’ve partnered with Traditional Medicinals to give away a One-Year Supply of Organic Tea plus a prize pack to a lucky winner!

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GIVEAWAY – Primal Gourmet x Traditional Medicinals

Giveaway - Zwilling Pro 6-pc Knife Block Set

 Contest Ends 02/1/20 @ 23:59EST

Enter Now!

I’ve partnered with my friends @TradMedicinals to bring you an amazing GIVEAWAY!

We are giving away a One-Year’s Supply of Traditional Medicinals Organic Tea and an incredible Prize Pack!

This contest is open to United States residents only.

please read full Terms and Conditions below

Having a nightly tea with my wife has become somewhat of a tradition. It’s a way for us to unwind after long days of chasing after our 1-year old. She’s getting pretty fast!

So, to celebrate the New Year, I’ve partnered with Traditional Medicinals to give away a One-Year Supply of Organic Tea! Not only that, but we’ve also put together an incredible prize pack for the lucky winner!

Here’s what’s included in the prize pack:

  • 1 Cuisinart Stainless-Steel kettle
  • 1 Traditional Medicinals Tea Buddy
  • 1 Traditional Medicinals Ceramic Mug
  • 1 Traditional Medicinals Notebook
  • 1 Traditional Medicinals Canvas Tote Bag
  • 4 cartons EveryDay Detox Schisandra Berry
  • 2 cartons Turmeric with Meadowsweet & Ginger
  • 2 cartons Peppermint 
  • 2 cartons Throat Coat Eucalyptus 
  • 2 cartons Throat Coat Lemon Echinacea 
  • 2 cartons Reishi Mushroom with Rooibos & Orange Peel
  • 2 cartons Chamomile with Lavender 
  • 2 cartons Roasted Dandelion Root
  • 2 cartons Nighty Night 
  • 2 cartons Echinacea Plus Elderberry 
  • 2 cartons Hibiscus

HOW TO ENTER:

  1. Complete each of the fields in the entry form above. Include your full name, email address, Instagram username (e.g. @user_name) and Country of Residence.
  2. Follow @primal_gourmet and @tradmedicinals on Instagram.
  3. Tag at least one friend on the corresponding Instagram post comments on the @primal_gourmet Instagram account.

TERMS AND CONDITIONS

1. The promoter is: Primal Gourmet.

2. The contest is in no way sponsored, endorsed or administered by, or associated with Instagram, Facebook, or any other social media platform.

3. There is no entry fee and no purchase necessary to enter this competition.

4. By entering this competition, an entrant is indicating his/her agreement to have their email gathered by the promoter and third parties involved in this contest.

5. Competition is running on Instagram and Facebook social platforms.

6. Multiple contest entry form submissions are not permitted and will be disqualified.

7. Closing date for entry will be February 1, 2020 at 23:59 EST. After this date no further entries for the competition will be permitted. No responsibility can be accepted for entries not received for whatever reason.

8. Contest open to person 18 years of age and older. Contest limited to United States residents only.

9.The rules of the competition and how to enter are as follows:

10. The promoter reserves the right to cancel or amend the competition and these terms and conditions without notice in any event, for any reason, or anticipated breach of any applicable law or regulation or any other event outside of the promoter’s control. Any changes to the competition will be notified to entrants as soon as possible by the promoter.

11. The promoter is not responsible for inaccurate prize details supplied to any entrant by any third party connected with this competition.

12. The prize is as follows:

The prize is as stated and no cash or other alternatives will be offered. The prizes are not transferable. Prizes are subject to availability and we reserve the right to substitute any prize with another of equivalent value without giving notice.

13. The winners will be notified by email and/or direct message on Instagram within 7 days of the contest closing date.

14. All entries received must be verifiable at the time of contest winner selection so that each winner can be verified by promoter and/or its agents to check that each individual entry follows @primal_gourmet and @tradmedicinals on Instagram. The promoter is not responsible for accounts that can not be verified.

15. If the winner cannot be contacted or does not claim the prize within 7 days of notification, the promoter reserves the right to withdraw the prize from the winner and pick a replacement winner.

16. The winner (after notification) will inform the promoter and or its agents when and where the prize can be delivered.

17. The winner must agree to posting that he/she has won the contest on his/her Instagram.

18. By entering this competition, an entrant is indicating his/her agreement to be bound by these terms and conditions.

19. The winner agrees to the use of his/her name and image in any publicity material, as well as their entry. Any personal data relating to the winner or any other entrants will be used solely in accordance with current Canadian and US data protection legislation and will not be disclosed to a third party without the entrant’s prior consent.

20. The winner’s name will be available 28 days after closing date by emailing the promoter.

21. Entry into the competition will be deemed as acceptance of these terms and conditions.

Primal Gourmet Paleo Recipes

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