I've been writing this cooking column for the Performance Menu for a long time - nearly 10 years to be exact! The diet of our family has evolved along the way and the recipes reflect that to an extent. Over much of that period, they also reflect the thinking in the Paleo world at that time.

Over the next few issues, I am going to re-visit some of my earlier recipes and update them significantly. You'll also see some recipes that aren't really Paleo, as that reflects more of how I cook and eat nowadays.

This month, we'll update Squash with Mincemeat. I originally wrote the recipe for Performance Menu issue 12 - which came out Jan 1, 2006. The original recipe had canola oil in it! The Paleo world had yet to come around to seeing the problems with excessive omega-6 fats at that time, I guess. Books of that day, such as Dr. Cordain's "the Paleo Diet,” recommended cooking with canola or flaxseed oil.)

I recall really enjoying making the original recipe, but that it was pretty involved. I set out to update it, not only to remove the canola oil, but also to make it much simpler to prepare.

We'll start with the original recipe. It's still a good recipe. Just use coconut oil in place of the canola oil if you choose to make it! (Note the nutritional info listed in Zone blocks - another historical artifact.)

Squash with Mincemeat
Scott Hagnas – Issue 12 (Jan 2006)

Mincemeat was developed in medieval times as a way of preserving meat. Meat was mixed with fruit, liquor, and spices, and then was allowed to cure. Over time, some versions of mincemeat did not contain meat at all, but were really more of a sweet dessert. Fast forward to the present, where true mincemeat is almost a lost art. Take a look in your grocery store, and the only mincemeat you can find will be jars of a substance with the first ingredient being high fructose corn syrup.

All is not lost, as you can still experience true mincemeat if you prepare it yourself. You will need to make the mince at least a day in advance, preferably longer, to allow it to cure and to bring out the best flavors. The mince is a combination of meat, fruits, nuts, and liquor. Variations are endless and desirable. Once you have the basic mince down, be sure to experiment and tweak the recipe to suit your taste. You can also easily modify the ingredients to suit the macronutrient profile of your diet. Leftovers can be a delicious recovery meal. The mincemeat can be served any number of ways, but my favorite is to serve it stuffed in winter squash.

Time: 2 hour total cook time (mincemeat), 5-10 min. (stuffed squash)

Mincemeat:
• 1 lb. ground beef, preferably grass fed
• 1 C beef broth, or water
• 1/2 Granny Smith or other tart apple, peeled, cored, and chopped
• 5 dried apricots, chopped
• 1/3 C raisins
• 1/2 C chopped pecans
• 1/3 C chopped dates
• 1/4 C unsweetened applesauce
• 1/2 tsp. cinnamon
• 1/4 tsp. allspice
• 1/2 tsp. nutmeg
• 1/2 tsp. ginger
• 3 Tbsp. canola oil
• 2 Tbsp. lemon juice
• 1/4 C brandy (optional)

Place beef and broth or water in a large, heavy saucepan. Bring to a boil, cover, and simmer for one hour. Meanwhile, mix the fresh and dried fruits and nuts in a bowl. Add this mixture to the meat and simmer gently for 15 minutes. Add the seasonings and oil and continue to simmer for 30 more minutes. Allow the mixture to cool, and then transfer to a glass or porcelain dish. Cover and let sit in the refrigerator overnight. If you are going to add the brandy, add it the next day. Allow the mincemeat to sit in the ‘fridge for several days—it gets better as the flavors marinate and react with one another.

If you’ve gotten this far, most of the work is done! To serve the mincemeat, get a good winter squash. I like to use acorn squash, but again - experiment. Pumpkins will work well, too. Cut the squash down the middle to make two “bowls”. Cut flat slices off of the bottoms to make the bowls stable, if necessary. Remove the seeds and stringy fibers. Set the squash halves on a baking sheet, open side up.

Mound the mincemeat into the squash “bowls”. Drizzle olive oil around the edges of the squash. Add nutmeg, ginger, and coriander to taste. Cover lightly with foil, and bake for 30 minutes at 350 degrees. Remove the foil and bake 30 more minutes. Enjoy the fruits of your labor!

Zone Blocks: 4 servings. 1 serving = 4 blocks carb, 4 blocks protein, 13 blocks fat


Mincemeat Stuffed Squash (updated version)

Active time: 25 min
Cooking time: 1 hour

• 2 small Hubbard squash (acorn squash will work well too)
• 1/2 lb. ground beef (grass-fed if possible)
• 1/4 tsp. salt

Mincemeat:
• 2/3 cup raisins
• 1/4 cup apple juice
• 1/2 tsp. vanilla extract
• 1/4 tsp. orange extract
• zest of one orange
• 2 tsp. lemon juice
• 1 Tbsp. maple syrup
• 1/2 tsp. cinnamon
• 1/2 tsp. ground nutmeg
• 1/4 tsp. ground cloves

Combine all of the mincemeat ingredients in a small bowl. Stir well, cover, and allow to sit refrigerated overnight. The flavors will become more infused the longer it sits.

The following day, preheat the oven to 375 degrees. Set the squash flat side down. With some squash, you may need to cut a spot so it will sit flat. With a sharp knife, carefully cut the stem out like you would to begin carving a pumpkin. Remove the seeds and ropy fibers. Place the squash on a baking sheet and bake for 30 minutes.

Meanwhile, brown the meat in a skillet along with some salt. (Alternatively, you could simply use some leftover meat.) Drain any liquid away from the browned meat, then pour in the chilled mincemeat and cook for 5 minutes, stirring and mixing well.

Remove the squash from the oven and fill the squash with the mincemeat mixture. Return to the oven for 15 minutes longer, or until the squash is tender. Serve hot, drizzled with maple syrup.

Nutritional info: 2 servings at 68g carb, 20g prot, 24g fat.




Beef 'n Bone Broth Soup

A very nutrient rich soup that's easy to prepare. You can use either beef shank or oxtail in this recipe.

Time: 2.5-3 hours (with a pressure cooker)
5 hours without

• 2 lbs. beef shank
• 1.5 lbs. soup bones.
• coconut oil or tallow
• 1 onion, chopped (medium)
• 6-7 small organic potatoes (peeled & diced)
• 3 cups baby carrots
• 4 cloves garlic, crushed
• 1.5 cups dry red wine (grape juice will work also)
• salt and pepper

The quicker way, using a pressure cooker:

In a pressure cooker, cook beef shank (or oxtail) and the beef soup bones. Use enough water to cover everything; cook for 1 hour at pressure.

When there is 10 minutes of cooking time to go, sauté the onion in coconut oil or tallow for 5 min over medium heat.

Open the pressure cooker; add 1.5 cups of dry red wine, salt and pepper, garlic, potatoes, carrots, and the onions. Simmer on low for 1.5-2 hours, not at pressure.

Without a pressure cooker:

Place the beef shank (or oxtail) and the beef soup bones in a pot with enough water to cover everything. Bring to a boil, and then reduce to a simmer for 3 hours.

When it's nearly done, sauté the onion in coconut oil or tallow for five minutes over medium heat in a separate skillet.

Add the sautéed onion to the pot along with all the remaining ingredients. Simmer on low for 1.5-2 hours.

Nutritional info: 4 servings at 50g carb, 49g prot, 12g fat.


Quick Chocolate Whipped Cream

A very quick and non-Paleo dessert. It’s also a quick way to get some extra calories if you are trying to gain weight!

Time: 5 minutes

• 1 pint heavy cream
• 1.5 Tbsp. cocoa powder
• 1 Tbsp. maple syrup

Pour the heavy cream into a large bowl. Using an electric mixer, whip the cream at a high speed for around 3 minutes until fluffy. Add the cocoa and maple syrup, and then continue to beat just enough to mix well. Be careful not to over beat the cream or it will collapse and look more like cottage cheese!

Nutritional info: 6 servings at 13g carb, 32g fat.