Search Results for: sauce

Steak Tips & Masaman Curry Sauce

Some of my curry and chili posts have sparked quite a bit of interest in just how I go about it. Various ways, always, but here's one, and I'll take you through all the major steps. But let's start with the finished product.


This is my Masaman beef curry, but instead of using stew meat or roast for a stewy concoction with vegetables, It's nuthin' but the meat. And, it's quality steak. The idea was to have just enough sauce. The side is cauliflower, and we decided it's easily as good as the rice, so those occasional splurges on starch are about to become even more occasional.


The base ingredients begin with the steak, 2 pounds in this case, finely chopped up cauliflower, coconut milk and Masaman curry paste. You could also grate the cauliflower, which I began to do, but it gets a bit messy, so I chopped. I may have finally discovered a reason to invest in a food processor.

Not pictured are the sea salt and fresh ground pepper I seasoned the meat with, the coconut oil I seared the steak in (and sir fried the cauliflower), or the almond meal that you see mixed in with the cauliflower.

The coconut milk I'm now using from a local Asian market has two ingredients: coconut meat and water.


When I do this with stew meat or roast, the idea is to slowly braise the meat, then add the coconut milk and paste, then simmer. In this case, I want medium rare steak in a sauce, but also taking advantage of the steak juices from cooking. This was done in coconut oil on medium high heat, turning continuously.


When medium rare, it comes out of the pan to rest.


Then I put about 1 cup of coconut milk in the cooking juices and 2 rounded teaspoons of the curry paste, mixed it all together, brought to a simmer and let reduce and thicken for a minute or so. Then I covered it, turned the heat to low, and positioned the pan to be just on the edge of the burner.

Then it's time to go to work on the cauliflower.


There's about 2 tbsp of coconut oil on a high flame to start. Then, there's as much almond meal as I can grasp with my five fingers from the bottom of the package. You let that sit there on medium high while you stir and agitate, waiting for the meal to begin turning brown. Then, in goes the cauliflower and some salt & pepper seasoning, if you like.

Basically, I cook it as I used to cook hash browns or fried potatoes. This goes a lot quicker, but you'll know it's ready when not as much steam is coming off and it begins to brown up nicely.


Then it's back to the meat, where, It's all simply put back in the pan (along with the resting juices, and tossed. Just flash it with only a few second of high heat. You don't want to further cook the meat.


This may not look too appetizing, having been mostly consumed, but here's what I mean about getting it medium rare. With steak as tender as this was, this is the way to go. It takes some care, but it's well worth it.


Chicken & Tarragon Sauce; Steak & Blue Cheese Sauce

I’m pressed for time, with a court trial (business related; contract dispute) in which my company is the defendant begins tomorrow morning. We have an excellent case — otherwise I’d have easily settled long time ago — but you can never predict an outcome. So, I’m…preoccupied. Perhaps I’ll briefly tell you about it later, but no guarantee.

So, here’s two meals of recent preparation that I’ll just toss up without a lot of hullabaloo.

The first is a Chicken I grilled and prepared a sauce of chicken stock reduction, butter, crème fraîche, and tarragon.

Taragon Chicken
Tarragon Chicken

Next up is a grilled grassfed New York from La Cense, pan grilled, deglazed with some red wine, then add in melted butter (lots), then crumbled blue cheese (rounded tsp+ per serving), get the butter & cheese melted, slightly browning (be very careful & quick), then enough crème fraîche to get it creamy.

Steak Blue Cheese Sauce
Steak & Blue Cheese Sauce

Quick Bolognese Sauce

There’s a million variations and the classic calls for a mirepoix, but what if you don’t want to bother with all the chopping, the longer prep, etc? What if it’s 7:15 and you want to be eating by 8?

Here’s your plan, then.

  • Olive oil
  • 1 pound lean ground beef (I use lean in sauces; 80/10 is for burgers)
  • 4 cloves of garlic, crushed and chopped
  • 1 TBS dried oregano
  • 1/8 TSP cayenne pepper
  • Red wine, about a cup or so (I had an open bottle of inexpensive port, so I cut it 50/50 with water
  • 1 large (28 oz) can of crushed tomatoes
  • 2 tablespoons tomato paste
  • 1 small can of chopped black olives
  • 1/4 TSP nutmeg
  • 1/4 cup chopped fresh basil leaves
  • 1/4 cup heavy cream
  • 1 TBS salt and 1 TSP pepper
  • Grated Parmesan cheese and fresh basil for serving

Drizzle a couple tablespoons of olive oil in a pan, heat on medium, add your ground beef and sauté for a few minutes—just until the pink is gone. Deglaze with half your wine and add the garlic, oregano, and cayenne.

Sauté for a few more minutes, then add the tomatoes, paste, olives, salt, pepper, and nutmeg. Cover, bring to a simmer on medium heat; then uncover, add the rest of the wine and simmer for about 10 minutes. If bubbles splatter, add water as necessary (1/4-1/2 cup) to thin it a bit.

IMG 2695

Once the simmer is done, get your pasta of choice on the boil (I used gluten free, corn & rice-based spaghetti) and finish off the sauce with the basil and  cream. Let it continue to simmer on medium low as your pasta is boiling.


It’s very much worth it. Give a try. 

Meatballs in Blue Cheese Sauce

Nope, I can’t get enough of this sauce (the 2nd one), and neither will you if you try it. Any sort of beef will do, and it’s easy as can be.

Here’s a kinda "recipe" for a pound of ground beef, which in my case was La Cense grassfed. But first, here’s what it ends up looking like, flash enabled.

Meatballs Blue Cheese Sauce
Meatballs & Blue Cheese Sauce

OK, we’ll presume you know how to make balls out of ground beef. Get your cast iron or equivalent online & fatted up with tallow, lard, or bacon drippings (I used the later, about 2 heaping tbsp — don’t be shy). Fry up your meatballs, but on low to medium low heat. Be patient, they have to cook through. You’re not merely browning them.

When done, move to a plate in the oven on warm. Now comes the fun.

1/4 cup of any red wine will do to deglaze the pan using a spatula. Then, in goes two soup ladles of beef stock (whatever you have and obviously, this will effect quality). I used my own beef stock and the last batch was particularly rich. Bring it to a boil, reduce to simmer, add three pats of butter and then three heaping tbsp of crumbled blue cheese. Let it simmer a while until smooth and reintroduce the meatballs.

1 tbsp at a time, stir in crème fraîche, sour cream, or even yogurt until smoother, tasting after each addition. I think it came out to 2 tbsp for me (of crème fraîche). Here’s a view without the flash.

Same without the flash
Same without the flash

Peanut Butter in Sauce For a Burger?

First off, this might go better with chicken…but it was a spur of the moment idea, and I had burgers in the oven.

I’m not going to take the time to link, but I’ve been on the quest for the perfect burger—whether pan searing first, then finishing in the oven, baking first and finishing off in the pan, or grilling alone.

The latest attempt was to have relatively thin burgers, not pressed, but gently formed, in the oven at 275 for an hour.

IMG 0813
Burger & Satay Sauce

So after the oven, I got a lot of Kerygold butter going, then seared them, 30 seconds per side or so. Interestingly, the bottoms (where they we’re in the oven) don’t sear at all, but the tops, sear up nicely. Use lots of butter, get it hot but not smoking, then when you’re searing the tops of the burgers (sear the bottoms first), roll the pan so as to get the hot butter rolling up on the sides. You’ll figure it out.

IMG 0815
Perfectly Pink & Done

I think I’m probably going to be staying with the 275 for a hour and a thiner burger. This one was the mostly perfect by far. And just to reiterate, that is medium, not medium rare or rare. It’s the slow cooking that retains the nice color of you know what.

Sauce: It was about 1/4 – 1/3 cup Kerrygold butter, in which the burgers were seared. Then they go to a plate, back in the oven which is turned off, so just absent heat. I add about 1/2 – 2/3 cup Kitchen Naturals Beef Stock intermittently over time (my favorite, and 5g protein per cup, gluten free) to deglaze and reduce, then a large tsp of creamy peanut butter, more stock, a few dabs of balsamic for sweetness, more stoke, a bit more peanut butter….reduce reduce, a bit more stock….reduce….taste, turn off and let reduce naturally for a few more minutes.

Tri-Tip, Sauce, Sweet Potato and Primal Cheescake

My cousin, Adam, has been following my Paleo ways for some time and occasionally comments on this blog. His wife, 'Z', does too, and this weekend they were visiting us up at our cabin where we cooked up various storms. At one point, Z was remarking how just a year ago, she couldn't imagine not having her cereals for breakfast and then being ravenously hungry by 10 a.m. Now, she usually doesn't even eat until lunch and it's meat, salad, nuts…things like that. Of course, her chubby co-workers think she's a lean nutcase. Here's Adam & Z at work last night.


Here's Adam slicing up my low & slow tri-tip.


Now, back up to a few years back, Adam & I playing corn toss on a camping trip.


He wasn't what you'd call "fat" by any means, but you can certainly see — especially by the face — how terrifically he's leaned out. The Paleo / Primal / Evolutionary / Animal life way works for everyone, every time, to deliver lean bodies, health, and vitality.

So, here's dinner.


The sauce is coconut milk, beef bullion, a bit of red wine and a bunch of crushed blueberries. On the side was mashed sweet potato with a cheese melt, and here's what they did with the skins.


Fried on medium low heat in lots of butter, then as soon as they come out, lightly sprinkled with cinnamon. Unbelievable.

Finally, desert was a great cheesecake. Unfortunately, I didn't get a photo of the plated version with sliced strawberries on top.


While I don't have the complete recipe (yet — and maybe Adam can put it in the comments), the crust is hazelnut meal, coconut flour and butter. The filling is cream cheese, pureed strawberries, and eggs (I think). No sweetener, and it was quite good without.

Chicken Sous Vide with Tarragon Rosemary Sauce

Last night’s dinner using the Sous Vide Supreme. Chicken was brined in a weak solution (5 tbsp per quart of water) for an hour, sealed up with a pinch of sea salt & pat of butter, like here, then cooked at 146F for two hours. Click for the high quality version.

Chicken Sous Vide
Chicken Sous Vide

The sauce was a quart of a quality low-sodium, organic, free range chicken broth reduced by about half, along with a pinch or two of a poultry dry rub mix, about 1/2 cup of chopped fresh tarragon, a small sprig of fresh rosemary and two good tbsp of butter. Then it was strained and thickened with a slurry of 1 tsp potato starch. Save a half cup of the cold broth to make your slurry (if it’s not cold it will lump up).

Once the chicken came out I saved the butter-chicken juice from the bag, laid the chicken out on a cookie sheet, brushed it with the juice and fired under the broiler for a short time — then finished it off with the kitchen torch. Tasted the juice and it was very rich, yummy, buttery so I stirred it into the sauce and it made it even better than it was.

The mash was a standard semi-lumpy mix of potatoes, butter & heavy cream. Heat the butter & cream on the stove first so it doesn’t cool off the potatoes. Also, that was just the right amount starch, or, there was so much fat in the meal that it blunted any kind of blood glucose crash. We were all drinking wine and easily stayed up until 1am playing cards, nobody showing any signs of drowsiness.

Dinner for six. Huge hit, especially the sauce. I’m gonna have to start bottling some of my concoctions…

Beef Brisket Low & Slow; Paleo BBQ Sauce

I once smoked a brisket years ago but otherwise had never cooked one. From what I gather, it’s a rather tricky meat to cook as it doesn’t have a lot in intramuscular fat, and it’s a muscle meat that gets a lot of work, being as it is, the pectoral muscle of the cow.

We were having friends over for dinner Saturday. My original thought was sous vide pork belly, but then I see all the various recipes call for a soak of 18-36 hours. Too late. But I wanted to do something for a first. Brisket it was.

I headed over to a local market—Lunardi’s—with the most extensive butcher counter around (it must be 50 yards long). They had one brisket under the glass, about 4 pounds, very nice and clean trimmed. I asked if he had one with more fat; he heads to the back and got one that had not been trimmed yet.

IMG 1142
7.5 Pounds of Brisket

On the backside, there was the nice layer of fat. You’ll see that later when it’s sliced up.

In terms of cooking method, I did a light dry rub using The Salt Lick, let it sit for an hour, wrapped it in foil, into a baking pan, and in the oven at 200 for six full hours. For the first 45 minutes and then the last 30 minutes, I kicked the temperature up to 350. Then I let it rest, still covered in foil, for a full hour.

The final step was to sear both sides on the gas grill, a few minutes per side, on high.

Big Meat

During the afternoon, I also prepared fresh green beans with bacon & onion. It’s about 5 handfulls of the beans, a whole onion, 4 strips of bacon sliced, fried, and the bacon fat is added to the pot along with 2 cups of chicken stock and enough water to cover. Bring to a boil, then turn to a medium low simmer, uncovered. Takes about 4 hours. Just let the liquid simmer off until it’s very soupy with a deep flavor.

Next was the BBQ sauce. There was a recipe I adapted by a guy who had a blog called Son of Grok, but it’s no longer there. Luckily, someone had put it up in Mark Sisson’s forum so I found it right away. Here’s my version.


  • 1 6oz can tomato paste
  • 2 cups of beef stock
  • 4 cloves garlic, chopped
  • 1/2 onion, chopped
  • 2 tablespoons dijon mustard
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon Extra Virgin Olive Oil (EVOO)
  • 1 teaspoon sea salt
  • 2 rounded tablespoons chili powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon red chili flakes
  • 4 teaspoons black molasses


  1. Place all ingredients except the tomato paste and molasses into the the 2 cups of beef stock and bring it to a boil. Cover and simmer on low for at least a half hour, so as to get the onion and garlic soft. Turn off the heat, let it cool for a while. Then put it all into a food processor or blender and liquify.
  2. Put it back in the pot, add your tomato paste and molasses and bring it back up to heat. Reduce as necessary to obtain the desired saucy consistency.

It’s a very nice sauce with just the right balance of hot/spice, tang, and sweet. Per serving, the sugar load is minuscule compared to anything I can find at a BBQ specialty store. Even high end products typically have HFCS as one of the top ingredients, if not the very top.

Back to the brisket, it was time to slice. Click to open the high resolution.

See the fat?

Our friend Julie prepared a salad with watermelon, onion, feta cheese crumbles and fresh mint leaves to go alongside. I also got some cole slaw from the Lunadi’s deli counter.


Here’s a closeup on the mail plate.


It tuned out to be an interesting experience because this was not your typical BBQ brisket that you pull apart, dip in sauce and eat. Far more like roast beef, but very moist, very tasty and with just enough “chew” so you know you’re really eating meat. The BBQ sauce was a nice compliment to it.

The leftovers including all the fat scraps went into the crockpot Sunday morning and now I have enough shredded brisket for many meals this week, including probably a Fat Bread sandwich and at least a corn tortilla taco or two.

Real food, folks. Paleo? Close enough for me.

Dry Rub BBQ Baby Back Ribs, Paleo Sauce & Slaw

I was mightily inspired upon waking Saturday morning. I’m going to do me some back ribs. This was a super fun undertaking and I’ve got a lot of photos for you. And remember, click on the images for the high resolution versions.

First thing I did was head over to get some ribs (Costco, $30). Then it was over to a BBQ Galore outlet to inquire about various dry rubs. Yep, spicy, not sweet. Then The Salt Lick is the only option, I was told.

So first step was to dry rub the ribs, both sides. I was pleased to see that the membrane on the back had already been removed. That’s a lotta ribs.

The Salt Lick Dry Rub
The Salt Lick Dry Rub

I let them sit for a good 30 minutes while I preheated the oven to 200F. Yep: low & slow. I then wrapped them individually in foil, set them back on the “cookie” sheets (their most superior use, nowadays) and tossed ’em in the oven for a four hour soak.

During that time I searched for paleo BBQ sauces and the Google Gods took me to Son of Grok’s BBQ sauce. The recipe is all at that link. It’s fun & easy to make. What I did differently was to use my Magic Bullet to puree the onion and garlic with 1/2 cup of the beef stock. At the end I did think it needed some slight touch of sweet, so I added first 1 tbsp molasses, then another. 32g of sugar for a 3-cup rendering. in most commercial sauces you have 16g of sugar for 2 tbsps. At 1/4 cup of my concoction, you’ll only get 2-3g of sugar. Acceptable, in my book.

Son of Groks BBQ Sauce
Son of Groks BBQ Sauce

At 3:45 I kicked it up to 250F and then shut off the oven at the four hour mark, and without opening the door, let them rest for an additional 30 minutes while I fired up the grill.

Finished to Finger Licking Perfection
Finished to Finger Licking Perfection

The grill was on low. I also saved the drippings from the foil wraps and using a brush I basted, turned, covered, based, turned, covered…letting them go about 5 minutes per side, about 3 cycles or so. For the final step I kicked it on hi, basted the tops heavily and browned them as you see.

Dig In
Dig In

And now for the meal. The slaw was courtesy of our loft neighbors, Robert & Julie. It’s an asian, ginger sort of affair; very little sugar as well (she said less than 1/4 of what the recipe called for). Update: see the comments for the slaw recipe Robert has now posted.

Baby Back Ribs Slaw
Baby Back Ribs Slaw

Finally, they were perfect in the sense that they don’t fall apart so you can actually finish them on the grill, but yet you can suck the meat right off the bone. No teeth required.

Dead Soldiers
Dead Soldiers

As far as I’m concerned, the Salt Lick dry rub is by far and away the very best I have ever used. I see no reason to ever use anything else. I love it when life gets really simple like that.

Filet Sous Vide; Sauce Blue Cheese & Celery Root Puree

I don’t know how I missed posting this one. This was a dinner I prepared for six people, sous vide, the night before leaving town for the holidays. Sous vide makes cooking for a dinner party so much easier. I did the standard 134 degrees for about 1 1/2 hours, I think, as these were pretty thick. Sure nice to have every single filet come out perfectly medium rare. Then it was into a hot cast iron skillet with ghee to sear on both sides. As always, click for the high quality image.

Filet Sous Vide
Filet Sous Vide

The other great thing is that I can take extra care for the sauce. Essentially, it’s my bone stock reduced only enough to get rid of the watery flavor. Then for six servings, I added about 1 cube of butter, 6 teaspoons of crumbled blue cheese, and about 2/3 of a tub of crème fraîche to desired sauciness. You might want to do the cheese a bit at a time to make sure you don’t overdo it. Don’t salt until done, if at all, and especially if you choose to use roquefort cheese.

The mash was two large celery root bulbs and a single russet potato. Those, you boil in whole milk, strain, then blend in the food processor with butter and cream until you get the consistency you want. Celery root is so fibrous that there’s no way other than a food processor to get it right, so learn from my previous #FAIL.

This is sort of my own version of a French classic: tournedos au roquefort.

Stuffed, Grilled, Sauced Pork Loin

Here's one thing I cooked this weekend. Lets begin with the grilling (you can click on the images for the full versions).


That's a pork loin on the barbie. The foil is for capturing the juices (i.e., fat) as well as for indirect heating. What you don't see, as it's obscured by meat and onion, is the four slots in each loin, wherein I have stuffed garlic cloves and fresh rosemary.

In the meantime, let's prep the sauce. In goes two (there's only one showing, but it was two eventually) cubes of my bone stock, a T each of duck fat, leaf lard, and butter.


Can you take a wild guess at what I thickened it with? Of course, the fat juices from the cooked loin went in as well.


How about paprika (about 2T) and a dash of cayenne?

So, here's the final result, sliced up, plattered, and sauced. You can see the garlic and rosemary if you look close.


For me, is was one of the more satisfying dishes I've made recently. This, salad, and some watermelon was enough. Well, not entirely. My friend's wife was away, along with mine, for the weekend and we finished off all but about four pieces of this. I believe I finished off those last four around midnight.

Mark Sisson’s Definitive Guide to Sauces, Dressings and Toppings

Those who’ve been around these parts for a long time know of my affinity for dressing up good food with a good sauce (see here for definitive proof). Sauces are very versatile. You can use a little, a lot, spicy, savory, whatever you want—to transform even the mundane to spectacular. One time, someone in comments even wrote a short poem about my love of sauces. Above all else, I think it’s what distinguished my brand of cooking Paleo / Primal from much of what was out there, especially a few years ago.

And it evolved. Truth is, I never really consulted recipes, just started futzing around. Initially, I was trying various things to thicken them—even nut flours—and now rarely do, because taking the time to reduce and concentrate them is far superior. The result after years of such, trying this and that, the classic red wine reduction is my most go-to sauce and I have it pretty damn well perfected—even got some in-person tips from chefs Heston Blumenthal and most recently, Michael Mina, when I was privileged to meet them.

But there’s a whole saucy world out there, a lot of it too vast for me to explore in terms of coming up with new ideas, creating, improving, perfecting. I got a sense of this when I attended NovNat a couple of years back and the cook was daily making interesting fruit and veggie-based sauces in the VitaMix using vegan recipes. It’s really wide open.

And so is Mark’s latest addition to his growing library of publications in the paleo and primalsphere. As usual, Mark Sisson humbly under promises and over delivers. Since he has no real competition, he competes against himself to bring more and more.

So yea, he has a new cookbook. You don’t need to scour his blog or this blog for ideas, or any others, and you can still make the best paleo /primal compliant sauces you might desire (gluten free too)—in every conceivable format, from apps to desserts. It’s right there at your fingertips. It’s all you’ll need, right in one place.

…As usual, Mark is serious about everything he does. Remember when his first cookbook made the PCRM list for The Five Worst Cookbooks of 2010, in company with Gordon Ramsey? I never divulge the content of my personal conversations with Mark, but I feel safe in telling you that he was not too broken up about that. :)

To show you just how serious Mark is about this: in Tim Ferriss style, he’s put together an impressive promotion that runs until December 12. It’s a $1 Million promotion. Since this is FTA and as such, has a certain in-your-face acerbic readership—to mirror its acerbic in-your-face blogger—yes, OK, that’s not $1 million out of pocket. Yes, all you accountant and business savvy smart guys: that’s retail value. But even for digital stuff, he still has to fulfill, track, handle individual issues and complaints. So let’s just acknowledge the simple reality up front: promotions are promoted in terms of retail value prices, paid for in terms of wholesale and overhead.

Mkay? Got that out of the way?

This is one book I’ll keep in my library along with only a very few other Paleo cookbooks.

…And finally, for those interested, here’s my 35-minute interview with Mark a couple of years ago, shortly after he published his first book: The Primal Blueprint. The focus is really more on Mark the entrepreneur than Mark the health nut, so it’s different than you might expect. Between Vimeo where I fist uploaded it and more recently, on YouTube, it’s been viewed almost 5,000 times.

BBQ Spareribs

Last night's dinner.


I began this about 3:30. Use your favorite dry rub, and rather than really coat it, use a pretty light brushing, both sides. Then wrap securely in foil, place in a baking pan with a mesh so that it's off the bottom of the pan, and get it in the oven at 250 for three hours. I've done 200 for four hours and the results are similar.

When done, let it rest for 10 minutes or so, unwrap, move the accumulated juices (fat) to a saucepan, and begin reducing. I add in some chili powder, paprika, cayenne and sometimes some cumin, mustard, or various other spices. You can also do jalapeno, onion, garlic, and strain it or don't. I've also used a good quality bottled BBQ sauce, added to the drippings in a proportion of about 2/3 dripping to 1/3 sauce. You could also make your own low-sugar sauce.

As the sauce was reducing on low, I fired up the grill on high and did each side about three minutes or so. Plater it and dump the sauce on, or serve the sauce on the side. This came out fall apart tender.

Veggie Color & Spaghetti

Let's get right to it. The other night I had family over and did a Thai green curry. While I didn't get a final dish pic, here's a transitional, all color.

Color vegetables

Prior to this, I did the chicken breast and Polish sausage (in coconut oil). In a separate sauce pan, I heated a can of coconut oil and about a couple of tablespoons of Thai green curry (should be able to get in most supermarkets). Once the veggies were well on their way, I added back the meat, dumped the curry over the whole thing, covered and simmered about 15 minutes. It was devoured.

Inspired by Mark Sisson, I tried my hand at spaghetti squash last evening. Rather than his meat sauce recipe, I used my mom's (with a few of my own mods). Here's the ingredient list in photo.

Spaghetti sqash ingredients

So we have ground beef (I used lean, this time, as free tallow doesn't improve the taste of this sauce), onions, green bell pepper, celery, mushrooms, canned tomatoes, olives, and tomato sauce. Spice & herb wise, we've got the fresh parsley, oregano, and basil, and in addition, dry Italian seasoning and marjoram will go in. I also used about a half bulb of crushed fresh garlic.

In terms of quantity, it's hard to ruin this. For the dry spices, about a tablespoon each. All the canned stuff went in completely (drain the olives). For the fresh herbs, about a half handful chopped into the cooking. For the spaghetti squash, puncture the skin a few time, and into the oven at 350 for an hour, cut in half, scrape out the seeds. Once I got the sauce going, I did a low simmer for about 3 hours.

Here's how the spaghetti squash works.

Spaghetti sqash

And now for the final, garnished with some additional fresh parsley, parmesan, and basil.

Spaghetti squash

I believe I recall having this squash as a kid, not sure, but I must say that of all the "low-carb substitute" dishes that attempt to mimic a favorite, this one is by far the best. While there's a tradeoff as good al dente pasta can be quite pleasing to the pallet, this has a very pleasant crunch, a striking freshness, and a bit of sweetness.

A very worthwhile endeavor.

Not By Beef Alone

My last preparation was a pork loin, and here you have a leg of lamb with some broccoli and water chestnuts.


Here it was just before going into the oven.


It was pretty easy and quick. It's just a bit of olive oil, crushed garlic, some dried spices of your own choosing, several pats of unsalted butter, and onions. 10 minutes at 475, turn it over for another 10 minutes at 475, then reduce to 325 for about 25-30 minutes.

In the meantime, I took about a dozen or so blueberries and about a half dozen red seedless grapes which I cut into quarters. Into a bowl, with just about a tablespoon or so of red wine, and nuked it for 30 seconds. Then I crushed it all up and set aside. Once the lamb came out, I placed it on a plate to settle and went to work on the sauce. I deglazed the pan drippings with some red wine on the stove. Then I added the fruit crush, and then about a quarter cup each of heavy cream and coconut milk to thicken up and boost the fat content. The sauce was killer. And oh, by that time the meat had settled and given up some of its juices onto the place. Of course, that got stirred right back into the sauce.

Yummy. By the way? That's Bea's portion. Mine was far larger, with more sauce and thus more fat. Her plate made for a better picture, though.

Two Meals – Alaskan Cod and Taco Frittata

Here's two that are ridiculously simple. First up is butter-poached and broiled cod with tartar sauce. First, a good 1/3" of butter in a covered skillet, medium high for about 3-5 minutes, until it looks about done and you can tell. Then, onto a cookie sheet with some of the butter spooned over the top and lots of paprika sprinkled on. Under the broiler until the paprika is brown. Then, spoon some butter over the top and serve. Tartar sauce was equal portions of coconut milk, sour cream, and mayo. To that, finely chopped cornichon and radish, spiced with fresh lemon, black pepper, and paprika.

The veggies are just a mix, wok fried in coconut oil.


Next was this morning's breakfast. I'd call it a taco-flavored ground beef frittata. There's eight jumbo eggs, about 3/4 pound of 80/20 ground beef, two fingerling potatoes, 1/3 onion, just a bit of reconstituted dried mushroom variety and about 3 tablespoons of tomato sauce, as I had no fresh tomatoes.

In one pan I got the beef going, and in the other, the potatoes (cubed very finely) and onion in leaf lard. Once both are done, I combine them, add the mushrooms and tomato sauce, mix, and then added about 2-3 tablespoons of taco seasoning, which, among other things, features cumin and paprika nicely. Plus, it takes up all the yummy tallow that makes good ground taco meat so tasty.

In the frittata pan, I melted lard, then got it hot, turned off the heat, and poured about half the egg mixture in, so as to get a skin going on the bottom. Turned up the heat to assist this process, being careful not to overdo it. Once you have a base built, in goes your mixture, spread evenly up to about 1/2" from the sides of the pan. Then, gently pour the rest of your egg mixture over it. 350 for just under 20 minutes.

Beef fritatta

Here it is, plated with a dollop of sour cream and sprig of fresh basil.


Another Go at Cauliflower Crust Pizza — La Reine

I gave another try at cauliflower crust pizza the other night (recipe). What I changed in the crust this go-round is that I added 1 cup of coconut flour to the doubled crust recipe. So, 2 eggs, 2 cups cauliflower and 2 cups mozzarella. To that, I added 1 cup of coconut flour.

It certainly made the crust more pliable and formable.


After baking the crust for about 10 minutes, it's on with the sauce, some cheese and chopped mushrooms.


Finally, about 3/4 of a pound of black forrest ham, a substitute for the jambon one gets in France, where La Reine (the Queen) is one of the most popular pizzas — one I ordered regularly in at a restaurant just a short walk from my flat on the Med.


I maybe oughtn't have put the pizza sauce on the outer crust as I did, as it scorched a bit at the finish line.


In all, I'm still working on it. The coconut flour made it far easier to work with, almost like a real dough, but it was a bit too dry for my tastes. In fact, it's actually better cold the next day, were it approximates real pizza far better.

On my next attempt, I'm going to add an additional egg and cut the coconut flour in half.

My High HDL “Secret”

For reference, see the last post about my 133 (mg/dL) HDL.

Fat is King. More particularly: saturated fat. Now, how do you get that? Well, you can eat a lot of fatty beef, chicken skin, and so on, but only about 30-40% or so is saturated (15% saturated from olive oil). Or, you can get it very efficiently by eating all that, but by also dipping, slathering and generally enjoying the hell out of your life with sauces. I'm an absolute fiend for sauces. Even, now, with grilled meats.

Gotta have a sauce. Mine are all home made, and they are almost all based on: coconut milk. It's more efficient in saturated fat delivery — far more so — than even heavy cream. Let's take a look; the average can of full-fat coconut milk being 14 ounces. Here's nutfacts for 8 ounces, a little more than half, which is an average amount I'd use to thicken or base a sauce for 2-4 people (unless it's a Thai curry, in which case I might use two full cans, four times the amount below — so go ahead and have your heart attack now):

Picture 5

Holy shit, Batman! 88% of the damn thing is fat, and of those 57 grams in a cup, 51 grams, or 90%, is "ARTERY-CLOGGING SATURATED FAT!!!" Yep, God is trying to kill you, seeing as how coconut is a staple food for a number of (heart healthy) populations.

Modern ignorance (and moronity).

Here's a characteristic dish from a couple of mights ago which I'll call Indian / Thai / Polish.

Indian thai polish

In all my time in Asia, it never escaped my attention — even in the 80s — that Thais generally have wonderful body composition and Indians generally have lousy body composition. Well, they both eat lots of hot curries. The difference? Indian curries are water based. Thai? Coconut milk based, not only making them way easier to prepare, as they require very little reduction for a nice thick sauce, but wonderfully creamy on the palette (though HOT!).

On the other hand, I generally like the complexity and variety of Indian curries over Thai curries. The solution? Use coconut milk in your Indian curries, and use whatever the hell meat you want. (The coconut milk) Doesn't change the flavor a lick, so far as I can tell, though I'm sure some would disagree. Fine. I'm fine and know what I'm doing. In fact: it's a wonderful discovery.

The other part is that I don't do nan, the Indian bread (amongst many others you can have) that goes along with most curries, in addition to the rice. I don't think Thais do that, at least not that I've seen. Don't get me wrong: love nan; I can eat a whole lot (prior to the nuclear heartburn I used to get every time — now none — regardless of how spicy).

I do often cook up a bit of Basmati or Jasmine rice. Two to three heaping tablespoons will do it. Eat it with a tablespoon (as the Thais do). This introduces sauce and a spot of rice (if you're adding a starch) to each bite.

I do this a lot, and more and more. By the way, that's an Indian lamb curry paste (they have a dozen different curries for everything) with some water (it called for 2 cups, but that was to simmer and braise the lamb — the polish is already cooked). To that I added probably half a can of coconut milk and a good teaspoon of cayenne to boost the heat several notches. There's uncured Polish and an Onion.

Save your leftovers and toss a couple of eggs on them in the morning. Seriously.

Making Cauliflower-Crust Pizza

I prepared it last night. Did it on a baking stone and it came out just fine. See for yourself.


It was a 15-incher, half & half. One side was pepperoni & onion, and the other ham & mushroom. Greek Kalamata Olives par tout — with the pits, which is the only way to go on a pizza. They shrivel just a bit and the tastiest part is the meat right up next to the pit. In order to get max flavor from both the onion and the mushroom, I ran them through a cheese grater. The canned sauces at the supermarket all had dammed high fructose corn syrup (HFCS). …The hell? So, I just got a small can of tomato sauce and added pizza spice (oregano, basil, garlic) and some additional garlic powder. Also, even though there's lots of cheese in the crust, I did put additional over the sauce in the standard pizza-making fashion.

I doubled the recipe, and like Debs, didn't spice the crust. For a 15" stone, I first spread some bacon drippings very thinly, then used a plastic spatula to spread the dough. The stone had an edge, so I was able to build it up around the side, rendering a pretty thin crust in the middle. The one downside is that it's not nearly as rigid as wheat dough. I think next time I'll try a thicker crust. I also intend to experiment with things like celery root and almond flour.

It was very filling. I had not eaten a thing since breakfast and I was stuffed midway through that second slice. Very filling and satisfying. All that said, and it's very good, it does lack the wonderful chewiness of standard pizza.

Final tip: get some of those red pepper seeds, and rather than sprinkle them on the pizza, add a load of them to a few tablespoons of olive oil, mix them around, and let 'em set for a while, as you're making the pizza. Then drizzle the olive oil all around.

Quick, Easy, Delicious Chicken Mole

There's a local restaurant, Consuelo Mexican Bistro, where I believe I had chicken mole for the first time. The sauce was thick, brown, chocolaty and amazing. While I've never looked up a recipe until this morning (good luck finding something not loaded with flour), I figured I'd give a try at making something similar last evening.

Before leaving San Jose yesterday afternoon to head up to our cabin in the mountains with friends, I stopped at the store and secured a large, 3-pound rotisserie chicken (already "rotisseried"). I also took along one 14-oz can of coconut milk and a bar of Trader Joe's dark chocolate (70% coco).

You won't believe how easy this is, and, since the chicken is already cooked, quick. First, put your pot on medium heat with the entire can of coconut milk, about 1/2 cup water, and the whole chocolate bar broken up. As that's coming to a simmer, cut the chicken into pieces, taking care to keep the skin intact and connected to the bird. Place them on a cookie sheet, skin side up, under the low broiler on the center rack so you're not too close. The idea is to crisp the skin. It should take 6-8 minutes until the chicken is sizzling pretty nice. In the meantime, scoop out any chicken fat from the bottom of the rotisserie container and add to the sauce. Then add the chicken to the sauce, pack tightly so that it's covered in sauce completely (add a bit more water if you have to. Also, return any drippings from the cookie sheet into the pot.

Should take 15 minutes or less to come up with something like this:

Chicken mole

And here's the finished product, with basmati rice cooked with about a teaspoon of cinnamon. This is the second recent dish I've featured with rice, so while it may seem I'm eating a lot of it, I'm not; so I hope I'm not leading anyone astray. I think it's one of the more innocuous non-paleo foods, in moderation, and I'm pretty convinced it's better than potatoes. And let me tell you, the cinnamon rice and chocolate and creaminess of the coconut-milk sauce was just killer. My good friend Robert, a very lean gentleman of Korean descent — who is not a big eater and is a natural intermittent faster — pigged out unlike I've ever seen him do.

Chicken mole2

I heartily encourage everyone to give this a try.