Ground Lamb with Eggs

I don't love ground lamb so I'm looking for ways that I might enjoy it more.  I thought it was delicious with eggs!

Ground lamb, cooked

6 eggs, well beaten

Real Salt to taste

Lamb Fat 

Heat a large nonstick skillet, and add lamb fat to it.  Add the cooked ground lamb, and then add the eggs.  Salt the eggs.

Cook on medium heat, pushing the eggs to the center of the pan, and tilting the pan to move the uncooked egg to the outside of the pan.

When cooked through, fold into an omelette.  Season to taste.

10 Meals for BBBE

10 Meals for BBBE:

Don't make anything too elaborate when doing BBBE because the goal is to use it as a "reset" button to get back into treating food as fuel, rather than anything else. Eating fairly simply and rotating through food preps, plus having lots of leftovers, really helps. It's crazy how quickly doing BBBE gets snacking/cravings under control and creates a better mindset about eating.

1. Steak. Any steak that's on sale is fair game. Air fry steaks from frozen, seasoned with salt, to medium rare, then finish a good sprinkle of flaked salt (like Maldon). If it's a lean steak like a sirloin,  add a little butter to it.
2. Chuck roast. Season with salt, and sear well in a dutch oven. Deglaze the pan with about 3 cups water or broth. Cover only about 2/3 of the way with the lid & bake @350F for about 4 hours until fall-apart tender. Eat with the braising liquid. This method is so simple and yet it's the best preparation of a chuck roast ever. 
3. Ground beef. This is the MVP of BBBE and how to stretch that beef budget. Cook 2-3 lbs of ground beef with a little salt & freeze to have it on hand for a quick meal. Burgers: Mix ground beef, eggs, and salt, and cook in the air fryer.  Burgers can also be wrapped in bacon.
4. Mystery Beef Cut. Pick up a cut of beef that I don't often make (or have never made). I often let the store sales dictate what it is but sometimes I'll splurge. In the past, it's been top round roast, short ribs, wagyu burgers, flat iron steak, etc. Bonus points if I can learn a new cooking technique or eat it in a way that's different.
5. Beef & egg scramble. Warm cooked shaved beef or ground beef in a little butter, then add in 1 egg + 1 egg yolk to scramble lightly (the ratio is more beef and then just enough egg to hold it together), the extra butter & egg make this scramble reminiscent of a Philly cheese steak filling in texture and flavor...yum! Bulk cook the shaved beef/ground beef to have on hand so this is a quick meal.
6. Lamb. Lamb chops, lamb shanks (using the chuck roast method) or lamb burgers.
7. So about that bacon thing....I opt to interpret "bacon" as "fatty pork" for BBBE....which means I will also have some pork belly, some no sugar sausage, and occasionally a fatty pork chop (which is a great budget option). I don't go overboard on it, but I do usually include more than bacon.
8. Scotch eggs: Wrap a hard-boiled egg in sugar-free sausage or ground beef, then wrap in bacon and air-fry.  
9. While not a meal per se, "cravings buster" options: Keep cooked burgers and hard-boiled eggs in the fridge.
10. Eggs with everything. The first meal of the day is typically eggs + meat.  Adding a few eggs to meat for any meal is a way to stretch the meat.
11. Bonus - Food prep/leftovers/planning ahead. This is 100% recommended to make it through BBBE. Before starting, make sure to have plenty of supplies (ground meat and steaks in the freezer, plus cooked bacon, cooked ground beef, sausage patties). Always make extra food when cooking a meal. Batch cook Scotch eggs, burgers, meatballs, hard-boiled eggs, and larger cuts of beef (like a chuck roast) for leftovers throughout the week.

Susan Westall

https://www.facebook.com/groups/857765044263169/

Hot Dogs

 https://www.facebook.com/reel/1520020372283845

Applegate Sugar-Free Hot Dogs

Freeze the hot dogs.

Peel lengthwise into long strips with a vegetable peeler.

Fry in the air fryer.

Favorite Carnivore Meals

 

1. Beef Short Ribs, Braised

2. Chipped Beef from Lansdale Meats, eaten cold

3. Wagyu Ground Beef, cooked in butter with scrambled eggs mixed in

4. Scrambled Eggs with Bacon Pieces, cooked in lard

5. Scrambled Eggs in an Egg White Tortilla 

6. Wagyu Burgers from WM, fried in lots of pork fat in cast iron

7. Egg Salad made with Sour Cream

Carnivore Pancakes - to try

 

• 4 organic free-range eggs
• 2 Tbsp gelatin powder
• 4 Tbsp egg white protein
• Butter or tallow 

1. Beat eggs with an electric mixer until pale and fluffy
2. Add gelatin powder gradually while mixing constantly 
3. Add egg white protein gradually while continuing to mix constantly 
4. Continue beating for 2 minutes, until batter is fluffy and sturdy
5. Heat 4-inch skillet over medium-low heat
6. Add 1 Tbsp butter or tallow and let it melt
7. Pour 1/2 cup batter into skillet and shake skillet gently until surface of the skillet is covered with batter
8. Cover and cook until top of pancake is set
9. Flip over, and cook for a few minutes, covered, until completely done
10. Repeat with remaining batter
11. Enjoy with ample butter or tallow

https://www.lowcarbsosimple.com/carnivore-pancakes-dairy-free/

Carnivore Pancake recipe:

6 eggs, separated whites from yolks into 2 separate bowls

1/4 C cream cheese

2.5 TBSP Beef Gelatin

Set skillet on med-low heat.

Once yolks are separated from the egg whites, whisk yolks until creamy & add in 1.5 TBSP of gelatin and whisk until it's a thick paste.

Whisk Egg whites in a separate bowl until thick peaks and then add in 1 TBSP of gelatin. Whisk again. This should remain thick and creamy. Mix in the cream cheese and then the egg yolks. It will be thicker than regular pancake batter but light & fluffy.

Pour into the skillet and smooth batter out into circles. Cook on each side for a few minutes.

https://www.facebook.com/photo?fbid=3746190888989907&set=gm.8097307050301144&idorvanity=2661334967231740

Bone Broth with Beef Marrow Bones

 

Rinse the marrow bones clean. Place in a large pot and fully submerge them in water. Bring the water to a boil on high heat. Don’t want to cook the bones at this time. You only want to blanch them to remove impurities, so once the water starts boiling, drain it out and thoroughly rinse the bones again.

Roasting your bones before cooking will make your broth richer and add an extra layer of deep rich roasted flavor. Roast the bones by drying them with paper towel, season with salt, and arrange in a roasting pan.

Roast uncovered in a hot oven at 400 degrees F for 45 minutes until marrow bones turn a golden caramelized color. If you do not have an oven, you can caramelize your bones by searing them in a hot skillet with a bit of oil.

Once the roasted bones are golden brown, take them out of the oven and place them in a heavy stockpot. You should also add to the pot any drippings released by the bones during the roasting process.

Add enough cold water to the pot to submerge the bones and then add onion, garlic, salt, black peppercorns, and a splash of cider vinegar. These ingredients will flavor the bones to give you a tasty broth. You can also add carrots, green pepper, celery, and bay leaves to make your broth even more flavorful.

Place the pot on your stove top and set the heat to high. Once the pot starts to boil, cover it and reduce the heat to low. Let the broth cook for at least 8 hours. During cooking, check on the broth every couple of hours to see if you need to add more water to submerge the bones. This is especially important if you are cooking for those long periods of time. Some chefs suggest putting the pot in the oven overnight at about 220° F.

Another option is to make your beef bone broth in a slow cooker. To make a slow cooker beef bone broth, all you have to do is roast the bones and place them in the slow cooker with vegetables and other ingredients. Add water to submerge the bones, then put your slow cooker on low heat for 24 hours, checking on the broth periodically and when the cooking time ends.

Once cook time is complete, remove the bones from the broth. Pour the broth through a mesh strainer to remove the veggies and other ingredients you used as seasonings. Your broth should be completely strained and have a rich golden color.

You can store your strained broth in a food-safe container and let it cool. When bone broth cools, it will develop a jelly-like firmness due to its high gelatin content. You can immediately use your freshly made bone broth or store it in the fridge for five days. If you want to store your broth for longer, keep it in a below-zero degrees Fahrenheit freezer.

https://rumbameats.com/how-to/how-to-make-use-bone-broth-with-beef-marrow-bones/

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