Beef Tendon Stew

Beef tendon is a meal common in some Asian cultures. It can be found in Asian markets and is simple to prepare. It's also inexpensive. Cooked properly, it has a creamy, buttery consistency and a taste not unlike that of pork belly. The cooked collagen has a different nutrient profile than that from muscle meats and is an under appreciated part of a healthy diet. It is an excellent source of the stress- busting and anti inflammatory amino acids glycine and proline.

Here is a basic slow cooker recipe. Add your favorite vegetable mix, or simply use what you have on hand.

• ~1 lb. beef tendon
• chopped onion, carrots, tomato, and celery (or whatever else you like)
• 2-3 cloves garlic, minced
• sea salt
• water

Add the ingredients to a slow cooker, adding water to mostly cover the contents. Cook on low for 8 hours minimum. Tendon takes a long time to cook to break down the collagen, making it digestible.

Another good option would be to add some beef to the recipe. The tendon will bring out the flavor in a roast very nicely.

Nutritional info: 4 servings at ~9g carb, 41g prot,1g fat.


Creamy Taro

Time: 17 minutes

• 2 tsp coconut oil
• 1/2 cup + sliced leeks
• 2 cloves garlic, minced
• 1 large taro root, ~2 lbs.
• 1 cup chicken, beef, or veggie broth
• 1 cup coconut milk
• sea salt and fresh ground pepper to taste

Peel the taro with a good knife. Chop into cubes around 1 inch square.

Bring your pressure cooker or pot to medium heat without the lid. Add the coconut oil. Sauté the leeks until they begin to soften - around 3-4 minutes. Add the garlic and continue to sauté for 1-2 more minutes.

Add the broth and chopped taro. Bring the pot up to pressure for 4 minutes. If you don't have a pressure cooker, bring to a boil, cover and simmer for 15-20 minutes or until the taro has softened.

Remove the top and add the remaining ingredients. Bring to a simmer and mix well. Mash with a potato masher; I like to keep the mixture thick and clumpy. Add more broth or water if you'd prefer a thinner consistency. You may also puree the mix in a blender of food processor.

Top with more fresh ground pepper.

Nutritional info: 6 servings at 35g carb, 8g fat.


Chili Baked Taro

Time: 35 minutes

• 1 large taro root, ~2 lbs
• 2 Tbsp coconut oil
• 2 tsp chili powder
• 1/4 tsp cayenne pepper
• sea salt

Peel the taro with a good knife. Chop into cubes around 1 inch square. Pressure cook with 1/3 cup of water for around 3 minutes, or boil for around 10 minutes (until beginning to soften). Once the taro is done, drain the water and add the oil and spices to the pot. Mix well, then remove to a baking sheet.

Preheat the oven to 350 degrees. Bake the taro for 20 minutes, tossing occasionally.

Nutritional info: 6 servings at 33g carb, 4g fat.


Chicken Basil Soup

Time: 35 minutes

• 1 Tbsp coconut oil
• 1 lb. diced chicken breasts or thighs
• mixed veggies such as onions or leeks, carrots and celery; chopped
• 2 cloves garlic, minced
• water or chicken broth
• 1/2 cup chopped fresh basil
• 1/2 tsp cumin seeds
• sea salt and pepper to taste

Heat the coconut oil in a medium saucepan. Sauté your leeks or onions until translucent, then add the garlic. After 1-2 more minutes, add the chicken and brown on all sides.

Add the remaining ingredients, then water or broth to cover most of the meat and veggies. Bring to a boil: reduce the heat and simmer for 20 minutes.

Nutritional info: 3 servings at ~10g carb, 37g prot, 9g fat.


Chocolate Dipped Bacon

Here is a simple treat to bring to potlucks and parties. You'll only want to dip half of the bacon so that it will be easier to eat without getting chocolate all over your fingers!

Time: 12 minutes

• sliced bacon
• 1 bar dark chocolate (85% cacao)
• optional: dash of cayenne powder

Cook the bacon in a skillet until browned but not too crisp. Drain the grease and pat the bacon dry with a paper towel. Allow to cool.

Heat the chocolate in a small pan over low-medium heat. Add the cayenne if using; mix well. Dip both sides of half of the bacon into the chocolate, then place on wax paper. Refrigerate to solidify the chocolate.

Nutritional info: 1 slice will be about 2g carb, 13g fat.