This is an improv recipe with discounted end-of-the season yellow squash I found at our local co-op. I just started with the basics (beef, spices) and then added whatever we had lying around, like a small bit of cabbage and some salsa left at the bottom of the jar. (I hate that, by the way; I have this need to use up virtually empty containers). Feel free to adjust the spice - this meal is for me so it is not for the faint of heart.
Please see the note at the bottom for great links on the dangers of high fructose corn syrup. I know that doesn't seem related at all to beef and veggies (really it isn't per say), but it is a very common additive in condiments like salsa, ketchup, and mustard. This is a topic near and dear to my heart as I love salsa. In fact, our "quest to health" began just a few years ago by cutting out all HFCS and corn syrup in our diet. You wouldn't believe where this stuff hides! Jon switched to Rudi's organic bread before we were gluten free, since it is one of the few corn syurp and junk free (but gluten full) breads out there. Anyways, enough about that and onto the beef!
1 lb grass fed ground beef
3 small organic yellow squash
1/2 onion
1/4 head green cabbage
5 sundried tomatoes
1 can chopped green chilies, drained
4-5 T. chunky hot salsa*
2 jalapeños with seeds, sliced
5 cloves garlic, minced
1 small organic carrot
1/4" fresh ginger, minced
~4 T. extra virgin olive oil
Mustard Sauce:
~4-5 T. yellow mustard
2 T. San-J wheat free low sodium tamari
Seasonings:
cayenne pepper
crushed red pepper flakes
Italian seasoning
garlic powder
turmeric
sea salt and pepper
Spray a large frypan with nonstick spray; add the extra virgin olive oil since the meat is very lean and can get tough without a little finesse. Mince the garlic and ginger and add it to the pan. Add the meat, drained chilies, jalapeños, and seasonings to the pan and cook on medium high (this is 5 on our stove for our special pots) for ~ 7 minutes or until the beef is no longer pink. Be careful not to overcook the meat.
While the beef is cooking (keep a relatively close eye on it), grate the carrot, chop the onion, and slice the yellow squash into about 1/4" thick rounds. You can slice the larger squash pieces in half to make them more manageable. Roughly slice or chop the cabbage, whichever you prefer. I used the Saladmaster to quickly grate the carrot and cabbage but you can just use a good kitchen knife.
When the beef is nearly finished (~ 1 minute left), add all the chopped veggies and mix well. Stir in the salsa, mustard, and tamari, then turn the heat to low (or off to save energy) and cover. Let the mixture simmer for 5-10 minutes until the cabbage is tender. If you like your veggies more cooked then this "al dente" style, add them earlier in the cooking process.
* Watch that your salsas do not have corn syrup or high fructose corn syrup. Both corn syrup and especially high fructose corn syrup (HFCS) have been linked to obesity, diabetes, and heart disease. Some interesting sites on HFCS and diabetes are here:
Weston Price: Double Dangers of HFCS
Weston Price: On Corn Syrup
HFCS: Worse than Sugar?
Defeat Diabetes Site: Study on Corn Syrup and Diabetes
The Washington Post: Sweet But Not Innocent
Our "local" blogging nutrition expert Melissa @ Gluten Free for Good is planning a master post on HFCS here soon. I will also be talking in more detail about this, but seeing as it is almost 10 pm and we're leaving town tomorrow and aren't terribly prepared, I'd better get to packing instead. As a side note, make sure the salsa is gluten free; watch those "spices" and do not hesitate to call the manufacturer.
Please see the note at the bottom for great links on the dangers of high fructose corn syrup. I know that doesn't seem related at all to beef and veggies (really it isn't per say), but it is a very common additive in condiments like salsa, ketchup, and mustard. This is a topic near and dear to my heart as I love salsa. In fact, our "quest to health" began just a few years ago by cutting out all HFCS and corn syrup in our diet. You wouldn't believe where this stuff hides! Jon switched to Rudi's organic bread before we were gluten free, since it is one of the few corn syurp and junk free (but gluten full) breads out there. Anyways, enough about that and onto the beef!
1 lb grass fed ground beef
3 small organic yellow squash
1/2 onion
1/4 head green cabbage
5 sundried tomatoes
1 can chopped green chilies, drained
4-5 T. chunky hot salsa*
2 jalapeños with seeds, sliced
5 cloves garlic, minced
1 small organic carrot
1/4" fresh ginger, minced
~4 T. extra virgin olive oil
Mustard Sauce:
~4-5 T. yellow mustard
2 T. San-J wheat free low sodium tamari
Seasonings:
cayenne pepper
crushed red pepper flakes
Italian seasoning
garlic powder
turmeric
sea salt and pepper
Spray a large frypan with nonstick spray; add the extra virgin olive oil since the meat is very lean and can get tough without a little finesse. Mince the garlic and ginger and add it to the pan. Add the meat, drained chilies, jalapeños, and seasonings to the pan and cook on medium high (this is 5 on our stove for our special pots) for ~ 7 minutes or until the beef is no longer pink. Be careful not to overcook the meat.
While the beef is cooking (keep a relatively close eye on it), grate the carrot, chop the onion, and slice the yellow squash into about 1/4" thick rounds. You can slice the larger squash pieces in half to make them more manageable. Roughly slice or chop the cabbage, whichever you prefer. I used the Saladmaster to quickly grate the carrot and cabbage but you can just use a good kitchen knife.
When the beef is nearly finished (~ 1 minute left), add all the chopped veggies and mix well. Stir in the salsa, mustard, and tamari, then turn the heat to low (or off to save energy) and cover. Let the mixture simmer for 5-10 minutes until the cabbage is tender. If you like your veggies more cooked then this "al dente" style, add them earlier in the cooking process.
* Watch that your salsas do not have corn syrup or high fructose corn syrup. Both corn syrup and especially high fructose corn syrup (HFCS) have been linked to obesity, diabetes, and heart disease. Some interesting sites on HFCS and diabetes are here:
Weston Price: Double Dangers of HFCS
Weston Price: On Corn Syrup
HFCS: Worse than Sugar?
Defeat Diabetes Site: Study on Corn Syrup and Diabetes
The Washington Post: Sweet But Not Innocent
Our "local" blogging nutrition expert Melissa @ Gluten Free for Good is planning a master post on HFCS here soon. I will also be talking in more detail about this, but seeing as it is almost 10 pm and we're leaving town tomorrow and aren't terribly prepared, I'd better get to packing instead. As a side note, make sure the salsa is gluten free; watch those "spices" and do not hesitate to call the manufacturer.
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