Meat Stock

Gather some meaty bones with lots of connective tissue (cheap joints are great): 

poultry backs, wings, feet or a whole bird

oxtail

meaty neck bones

shank (osso bucco)

short ribs

any roast with a joint, etc. 

Put meaty bones in a stock pot and just cover with water.  (No more than an inch of water above the bones). 

Bring to a boil on high heat and skim the scum that comes to the surface when it boils with a fine mesh strainer. 

Reduce heat to barely a simmer and add your salt. This means there is some bubbling under the surface of the water but not a lot of bubbles breaking the surface at a rapid pace.   

You may have to cock the lid on top of the pot to get it to simmer correctly. Some people also do this in their oven. The low simmer is what gently breaks down the collagen without breaking it apart. But resist the urge to overthink it!  It will still be delicious and nutritious. 

Cook until the meat falls off the bone but no longer than 6 hours.  Fish takes 60-90 minutes, poultry usually takes 1.5- 3 hours whereas larger animals take 4-6. Do not do this in an instant pot as pressure cooking may destroy the collagen. 

Pull the meaty bones out and let them cool on a tray. Strain the stock. 

When the meat is cool enough to handle, pull it off the bones, chop up, and you can use in soups or casseroles. 

Pro tips: The connective tissue that can be pulled off the bones is the heavenly healing stuff.  Chop it up small and eat it in your soup.   • If you are doing poultry, you can remove the skin after cooking and blend it into the strained stock for added fat and collagen.   

Enjoy liberally!  GAPS protocol recommends a minimum of 5 cups per day on the intro diet so you can drink as much as you want. 

Colleen Holland, DC, FAE, CGP                                                              www.wombforgrowth.com 

Egg Loaf - to try

8 eggs

8 oz room temperature cream cheese

1/2 stick of butter (room temperature or melted)

Cinnamon (to sprinkle on top)

Add eggs, cream cheese, and butter to a blender and blend until smooth.

Put the mixture into a greased 9x9 pan.

Sprinkle cinnamon on top.

Bake at 350 degrees for 30 minutes, until a toothpick comes out clean.

It will puff up a lot while it is baking, then settle down as it cools.

Sonia Gilmore,

Keto & low Carb Easy Recipes & Ideas  

Egg Loaf ****

This was okay.  People were calling it a French Toast Loaf, and I couldn't get past the fact that it "should" taste sweet.  I would probably love this with monk fruit, but I'm staying away from that for now.  Also, I didn't have any vanilla powder so I omitted that.

I loved it when I made it with monk fruit and lemon extract!

Try making with Italian seasonings, and then top with ground beef?

4 large eggs

4 Tbsp softened butter

4 oz softened cream cheese

1/2 tsp vanilla powder

Preheat oven to 350 degrees F.

Blend eggs, butter, cream cheese, and vanilla in the blender until mixed.

Pour into a loaf pan lined with parchment.

Bake for 35 minutes for a loaf or 25 minutes for a baking pan, or 20 minutes for muffins. Test with a toothpick for doneness.

Ketogenic Woman

https://www.youtube.com/watch?v=FijVvECFK3o

Burgers in the Air Fryer *****

 

2 lbs ground beef

Real Salt to taste

Garlic Powder to taste, opt.

Onion Powder to taste, opt.

• In a medium bowl, combine ground beef and Real salt, and spices, if using.
• Form into 6 (5-oz) patties, about 1/2" thick. Make a small indent in the middle of the patty with your thumb. 
• Preheat the air fryer to 370°F. Add patties in a single layer to the basket.
• Cook for 6 minutes. Flip burgers over and cook an additional 3-5 minutes or until beef reaches 160°F.

https://www.spendwithpennies.com/air-fryer-hamburgers/

Braised Short Ribs *****

Delicious!  Incredibly tender.  Will make again and again.

4 pounds short ribs (about 8 ribs)

Generous amount of salt for seasoning

2 cups chicken bone broth

Season short ribs generously with salt on all sides. Let sit for at least 30 minutes to allow for salt to absorb into the short ribs. 

Preheat oven to 325 degrees.

Add tallow or other fat to a large Dutch oven; heat over medium-high until hot. Working in batches, add in 3-4 short ribs and sear on all sides for 1-2 minutes each side until a golden brown crust appears on all sides. Be sure to work in batches to eliminate the steaming effect that may occur if they are too close together. Steaming will keep the meat from forming a nice crust which will lock the flavor and moisture inside the short rib.

Add short ribs back to the Dutch oven. Add chicken bone broth and bring to a boil. Remove from heat and put in preheated oven for 3 hours or until the rib meat has pulled away from the bone and is fork tender.  Check during the cooking process to make sure that there's still liquid in the pot.

https://www.ketofocus.com/recipes/keto-carnivore-braised-short-ribs/#:~:text=Beef%20short%20ribs%20come%20from,keto%20and%20carnivore%20diet%20approved.

Buerre Monté

 

How to Make a Basic Monté

Beurre monté looks and feels luxurious, but it’s nothing more than butter 

whisked into simmering water until the mixture thickens. 

Here’s how you make it:

1. Bring water to gentle simmer.
2. 
   
3. Whisk in butter 1 piece at a time until it melts.

From Melted to Monté

The difference between beurre monté and melted butter looks and feels like the difference between velvet and raw denim: a substance that’s luxurious versus one that’s unrefined.

Structurally, the difference between them is emulsification—the process of fusing together liquids that would normally separate. Butter, a solid emulsion of fat and water, breaks when you melt it, causing its fat and water to separate and turn thin and greasy. Monté is butter that’s simultaneously melted and rebuilt into a new emulsion by thoroughly whisking it into hot water.

The whisking breaks up the fat into tiny droplets that get dispersed throughout the water until it thickens to the consistency of heavy cream.

All it takes is a little precision, starting with the right ratio of butter to water. You need just enough water to give the fat droplets space to disperse without touching one another but not so much that the mixture is thin and lean (and won’t allow for the addition of any liquid seasonings).

The temperature of the butter and water matters too: The butter should be well chilled and the water simmering but not boiling. That way, the butter melts slowly so that its fat droplets gradually become available and don’t overwhelm the emulsion as you’re building it, and the water doesn’t evaporate so much that there isn’t enough of it to keep the fat droplets separate. It’s easy to control by bringing the water to a simmer over a medium-high flame and then lowering the heat as soon as it comes to a simmer. 

Finally, be sure to add the butter slowly and whisk vigorously after each addition—especially early in the process when you’re establishing the emulsion. I like to drop in 1 tablespoon at a time and whisk it for 20 to 30 seconds before adding the next so that the butter has a chance to melt and its fat breaks down into sufficiently tiny droplets.

Beurre monté comes together very quickly but can also be covered and kept warm over your stove’s lowest setting for up to 4 hours. Note that it will break if simmered for an extended period of time, and it cannot be cooled and reheated. 

https://www.americastestkitchen.com/cooksillustrated/articles/7939-how-to-make-Beurre-Mont%C3%A9