EASY "PEATY" PROTEINS - Recipes with photos & Step By Step Instructions

Jinju

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Thanks for digging that up! I will try it the next time I buy oranges - that would still be better than consuming it without trying to get the wax off....
 

Philomath

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BAKED BONELESS BEEF SHORT RIBS (2 easy steps)

1. Preheat oven to 275°. Line a baking sheet with a couple layers of aluminum foil, heavy duty is best, but I use regular. A baking sheet with high sides is best too, because a lot of fat and juices fill the pan up and it sometimes spills out when I transfer it out of the oven. It wont be a problem with cooking a smaller batch, like I am in these photos. Put the boneless beef ribs fat side down with an inch between each. DO NOT SALT the ribs until they are fully cooked. It will draw out too much from the ribs and dry them out.

2. Cover the ribs TIGHTLY with several layers of foil. Put in the oven and bake about 2 hours and 45 minutes. Remove SO CAREFULLY from oven as to not spill the hot juices on yourself and floor! Be careful opening the foil and hot steam will come out fast.


I like to turn the ribs over in their pan juices and have with a little salt and sometimes BBQ sauce. I coat the leftovers in the pan juices too, before storing in the refrigerator to make many things. In chunks it is good to scramble with eggs and onions for a Mexican Machaca or a quick and easy stew or thin slice ACROSS THE GRAIN of the meat to add into Asian soups & curries. Enjoy!
@Rinse & rePeat, I just made your ribs tonight. I bought the ribs from a local farm - 2 giant rib sections! (Cut BBQ style). They were very good on their own, but I had some smoked maple bbq sauce I wanted to use!
They weren’t “fall off the bone” tender - but that was likely due to their enormity and cook time. I could have bumped up the time in oven.

I’m on my own for a few days so I have leftovers to add to another dish now!
The gift that keeps on giving?
Thanks R&R
 

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Rinse & rePeat
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@Rinse & rePeat, I just made your ribs tonight. I bought the ribs from a local farm - 2 giant rib sections! (Cut BBQ style). They were very good on their own, but I had some smoked maple bbq sauce I wanted to use!
They weren’t “fall off the bone” tender - but that was likely due to their enormity and cook time. I could have bumped up the time in oven.

I’m on my own for a few days so I have leftovers to add to another dish now!
The gift that keeps on giving?
Thanks R&R

Philomath! So good to hear from you! Your ribs look delish! If you need yummy ideas for your leftovers let me know. I do so many things with leftover beef short ribs :)
 

Regina

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@Rinse & rePeat, I just made your ribs tonight. I bought the ribs from a local farm - 2 giant rib sections! (Cut BBQ style). They were very good on their own, but I had some smoked maple bbq sauce I wanted to use!
They weren’t “fall off the bone” tender - but that was likely due to their enormity and cook time. I could have bumped up the time in oven.

I’m on my own for a few days so I have leftovers to add to another dish now!
The gift that keeps on giving?
Thanks R&R
?
 
OP
Rinse & rePeat
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Butter Fried Liver (or braunschweiger) & Onions w/Sour Cream

This was a quick lunch! I fried chunks of braunschweiger from grasslandbeef.com in butter with slivered sweet onions and mixed in sour cream right after I turned the heat off. You could easily fry chunks of liver, with or without equal parts ground beef and season it with a little marjoram, allspice/nutmeg and salt and come close to mine. My German grandparents would be proud!
 

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Rinse & rePeat
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I posted both of these sauces, for this plate, which was my dinner last night, on my "Peaty Sweets Sauces & Such" thread. They are both so easy and fast to make!

 

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OP
Rinse & rePeat
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MEATBALLS

1. Put two pounds of ground meat in a big bowl. When making Italian meatballs, I use to ground beef and sweet Italian sausage, but nowadays I have replaced that italian pork sausage with a fatty ground lamb and add in some fresh lightly ground fennel seeds and some italian seasoning. For this recipe today I am making them more neutral to top with an onion sour cream sauce. To start, grate about a cup of white rainbow carrots or even purple ones, as they are sweeter and less "carrot" tasting. Add two eggs to the meat bowl and the grated carrots.

2. Mince about a half cup of green onion, white and lighter green parts only, and add to the bowl, along with two eggs, 3/4 teaspoon baking soda, 2 teaspoons powdered gelatin and 2 teaspoons of salt. Mix with hands until incorporated.

3. Line a baking sheet with wax paper and roll meat into 24 meatballs. Cover and chill for at least an hour. Preheat oven to 375°. Fry meatballs in a little refined coconut oil and butter, browning on one side for 3 or so minutes and turning once then popping in the oven for about 20 minutes. Transfer meatball to a plate and cover to keep warm.

4. Pour off the fat from the meatball pan and add in a pat of butter and finely chopped sweet onion. Give it a pinch of salt & saute for a few minutes.

5. Add in some beef bone broth, maybe a half cup, and scrape up the brown bits, and cook for a minute or two. Add in about 2 to 3 spoonfuls of sour cream, or a heavy cream or cream cheese could make do. Season with salt and cook until thickened, and spoon sauce over meatballs when serving.

These meatballs are so versatile. They don't require breadcrumbs like the unusual recipes. Because they are lighter you can do so much with them. I fried up half of them the first night and topped them with the sauce. The next night I fried up the other half and topped them with lavender and fennel pollen goat cheese and a drizzle of lemon olive oil. My mouth is watering thinking about them right now!


"Our foods usually contain enough PUFA, unavoidably, to make fats matter to some extent. After about twenty years of carefully avoiding them, I'm still getting about 2% of my fat as PUFA (beef, oysters, eggs, etc.). That's why I'm making an effort to increase my sugar intake, to displace some fat." - Ray Peat
 

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Philomath

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HONEY MUSTARD WINGS


1. If you want to make a bone broth while making these wings then follow my recipe on my thread linked below. Otherwise snip the wing tips off the wings and boil in a big pot of water for about an hour, before adding the wings. You can boil these in plain water too to be quicker
Gelatinous Low Histamine CHICKEN Bone Broth AND dinner in under 3 Hours (with photos)

2. Boil the wings for about 20 minutes. My wings were extra big so I boiled mine a few minutes longer. Prepare a broil safe baking pan by coating with refined coconut oil.

3.To make the sauce put a half cup of butter (one stick) in a small pot. Add 1/2 cup of honey and 1/4 cup of yellow mustard.

4. Add 1 teaspoon yellow powdered curry. I used Madras Powder, and add a teaspoon of salt. Cook this sauce for about 20 minutes on low till it gets thicker and stickier, stirring often to keep from burning.

5. Preheat broiler. After the 20 minutes, or so, of boiling the wings pull them out and put them skin side down on broil pan. Sprinkle them with a little salt and put them on an upper rack in the oven, not the highest point, just one down. Broil for about 5 to 7 minutes, till they start to brown. Take the pan out of the oven and turn the wings over, give them a little sprinkle of salt, and put back in the oven for 5 to 7 minutes more.

5. Remove the wings from the oven and put into a big bowl. Pour sauce over and toss, coating well. I let them sit to cool and toss several more times getting a thick layer to stick. Serve the wings as is or with some chopped green onion. I have been making these for 35 years now and they are addicting!


“When we eat animal proteins in the traditional ways (for example, eating fish head soup, as well as the muscles, or “head-cheese” as well as pork chops, and chicken-foot soup as well as drumsticks), we assimilate a large amount of glycine and gelatin. This whole-animal balance of amino acids supports all sorts of biological processes, including a balanced growth of children’s tissues and organs.” -Ray Peat
So I made your honey mustard wings @Rinse & rePeat !
I didn’t have any curry powder, but my family doesn’t really like curry spice anyway. I added a bit of red pepper flakes instead.
They turned out great! I’ll try garlic butter or bbq next! Thanks for sharing the recipe - very easy to make!
 

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Rinse & rePeat
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So I made your honey mustard wings @Rinse & rePeat !
I didn’t have any curry powder, but my family doesn’t really like curry spice anyway. I added a bit of red pepper flakes instead.
They turned out great! I’ll try garlic butter or bbq next! Thanks for sharing the recipe - very easy to make!

I love how you make my recipes your own Philomath! Thanks for reporting back. Good to know we can play with that recipe more :)
 
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CHUCK ROAST

1. Gather ingredients. I am using a 3 pound boneless chuck roast and a lamb mix bone broth, 3 cups worth. You'll need a large onion too, I like a sweet Maui onion. I am also using my leftover frozen beef fat to sear my roast in, a refined coconut oil works well too though. Preheat oven to 325°.

2. Put a tablespoon of the fat in a heavy roasting pan or heavy pot with a lid. Heat till almost smoking and add in the roast.

3. Sear the roast for several minutes on the first side, on high heat and turn over. If the pan looks dry, then add in more fat. Peel the onion and cut both ends flat. Cut the onion into 3 flat slices. Lift the roast and put the three rounds on the bottom of the pan and the roast back on top of them.

4. Pour the bone both onto the roast.

5. Put lid on the pot and bake for 2.45 minutes or longer is necessary, till fork tender. Serve the roast cut ACROSS the grain with some of the onion, broth and salt.

I use to serve this roast with mashed potatoes or with warm buttered sweet rolls, but now it is just as good all by itself with some of the salted onion and broth. It makes great leftovers for soup, shredded beef tacos, taquitos, machaca, or on toasted and buttered sourdough!
 

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Last edited:

Jinju

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MILK BRAISED BEEF SHANKS
@Rinse & rePeat - I tried this yesterday. I did not have sage, so skipped that. It was fabulous!! Thank you :)

I somehow cannot get around to taking pictures of my food - so no photos to share. I also feel like whatever I make is not appetizing enough to photograph (I am a clumsy cook)
 
OP
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@Rinse & rePeat - I tried this yesterday. I did not have sage, so skipped that. It was fabulous!! Thank you :)

I somehow cannot get around to taking pictures of my food - so no photos to share. I also feel like whatever I make is not appetizing enough to photograph (I am a clumsy cook)

I am thrilled to hear you took the time to make this special dish for yourself, and share your results! What's next?
 
OP
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COTTAGE PIE

1. You will need a couple pounds of meat. I like to use a pound of each ground lamb and beef, but last night I used what I had on hand which was a pound of grass fed Angus beef and leftover chuck roast. I also have a fat source ready, my leftover short rib fat, to fry the ground beef up in, and homemade beef oxtail bone broth and a red spring onion. You can use regular onion, shallots or garlic, whatever you like.

2. Ideally I like to use russets to top my pie with because they are fluffier, but I only had red pitatoes this time, so I will just add and extra egg to help them stay up. I am using about 3/4 pound of parsnips and a pound of potatoes. I use to do half russets with white sweet potato which is yummy too. Peel the potatoes and parsnips, cut into chunks and boil till tender.

3. While the potatoes and parsnips are boiling heat a large skillet good and hot and add in a little fat and the ground meat. I am frying my beef and adding I my pot roast after.

4. When the ground meat is cooked add in a cup of beef bone broth and cook till the bone broth soaks and softens the meat and evaporates quite a bit.

5. At this point I chopped up my cooked pot roast and added it in. You don't need to worry about this step if you are using all ground meat . Preheat oven to 350°.

6. Drain the potatoes and parsnips and let evaporate for about 5 to 10 minutes. Whip them up, with an electric mixer or hand masher if you don't have one, with 3 tablespoons of butter about a third to a half cup of whole milk and salt. When cooled add in one egg if using russets, or two if using red potatoes. I whip the eggs up with a fork first on top of the potatoes before incorporating them into the potato mix. Top the meat mixture with the potato mixture. I like to push fresh sprigs of rosemary into the pie for flavor. You can top it with a sprinkle of parmesan instead if desired. Bake the pie in the oven for 45 minutes.

The difference between a "Cottage Pie and a "Shepherds PIe" is the meat. Beef is cottage and lamb is shepherd's. I make this many times a year, and though it looks special it comes together quick. It is a great place to get rid of bits of "this and that" or get creative. I have added cooked bacon to the meat, bits of leftover ham, you can throw in some peas into the meat or whatever. Nowadays I make it with bone broth, but to get it really decadent, add a couple tablespoons of butter or lard to the meat and then a tablespoon or two of heirloom wheat flour and cook for a couple minutes to make a roux, and add in milk to make a gravy, and season with some nutmeg or herbs like chopped fresh sage or Summer Savory. This pie makes yummy leftovers too!
 

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Rinse & rePeat
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I am liking these lately! They have lots of calcium and protein. They come in several flavors, but I have only tried the parmesan garlic. I have pepper jack and gouda ordered and on the way!
 

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DATE SHAKE

1. Freeze milk in an ice cube tray, preferably whole or 2%. When frozen and ready to make shake, remove pits from 5 or more dates, cut them up and put in a blender.

2. Add in 6 milk ice cubes to the blender.

3. Add in milk, just enough to almost cover the the ice cubes. I added in a tablespoon of white whipped honey and a pinch of salt, vanilla is optional too. Blend until thick and creamy. Top with Ceylon cinnamon sugar if desired.

What I like about this shake is it has a lot of copper, 50% of our daily supply in just 5 Medjool dates. It is also terrific for those dealing with constipation. Dates are also great for those looking to gain weight. Just 2 dates contain 110 calories, 31 carbs and 27 grams of sugar.
 

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Old Irenaeus

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BUFFALO WINGS (no gluten or frying)

1. Gather ingredients for the Ranch dressing. Add dried or fresh dill to the list if desired. ADDITIONALLY you will need your chicken wings, 1/2 cup butter, 1/2 cup Crystal Louis or Frank's Red Hot sauce, 1/2 teaspoon garlic powder AND carrots.

2. Use the recipe link below for the RANCH ingredient amounts. dressing together and mash in the bleu cheese (if desired). Chill for several hours or overnight. Peel and cut carrots into matchstick pieces.

3. Snip off the wing tips from the wings and boil for an hour in lots of water (if you dont have wing tips boil in water or chicken bone broth). Line a baking sheet with aluminum foil. Add the chicken wings to the pot and boil for 25 minutes, 20 minutes for smaller wings. Preheat broiler, and adjust the rack to the the upper middle position. Transfer wings to baking sheet and broil for 7 minutes on each side.

4. Boil 1/2 cup of Crystal Louis or Frank's Red Hot sauce with 1/2 cup butter and 1/4 tsp garlic powder. Cook stirring until combined

5. When the wings are done boiling, transfer to a baking sheet, season with salt a broil in the upper middle rack for about 7 minutes on each side. Transfer to a big bowl. Add Buffalo sauce and toss, and keep tossing until the wings start to cool and the sauce really clings to the wings. Serve the wings with the Ranch and carrots.

This was the first time I used the recipe for the Ranch dressing linked below. I wanted a dressing recipe without PUFA laden mayo in it, and I also didn't have any buttermilk, it was quite nice. I didn't put the dill in mine because I didn't have any. To make bone broth with the wings or for more details on how to cook the wings go to my wing link below.


This sounds like the winning Super Bowl recipe.
 
OP
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I also ordered 2 lbs of beef tallow, so I could fry some.

My recipe needs no frying and they turn out so crispy. After boiling them, I drizzle them with a little coconut oil and broil them. Use that tallow to make some killer French fries instead. I posted my French fry recipe on page 3 of this thread.

 

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