Tag Archives: grass-fed

Grass Fed Beef Shank with Rice and Basil

It’s that time of year- I want to cook everything in a crock pot! I made this recipe a few days ago (it only took me about 5 minutes of prep time!) At about 8:00pm, I put 4 large grass-fed beef shanks into my stoneware crock pot with just enough spring water to cover them, turned to low heat. The next morning, at about 7:00am, I just moved them around with a fork and turned it to warm. Come lunch time, they were falling off the bone and I had a crock pot full of bone broth, gelatin, bone marrow and a deliciously tender meat!

Here is the crock pot similar to the one that I use at home (affiliate link): Oval Manual Slow Cooker, 4 Quart Stoneware

4 large grass-fed beef shanks
spring water (just enough to cover the shanks)
Sea salt (to taste)
2 cups cooked rice (I prefer organic Jasmine rice)
Small handful of fresh basil, chopped
Hot sauce (I prefer Frank’s)


Place beef shanks in crock pot
Add water, just enough to barely cover the shanks
Cover and turn to low
(If you have a timer, you can set it for about 10-12 hours)

Scoop rice into your bowl
Top with chopped basil

Add beef and broth, as desired
Add sea salt, as desired

Top with hot sauce


Be sure to remove the marrow from the center of the bones in the crock pot and add to your bowl!  It’s easy- just scoop out with a spoon, or gently tap the bone against the edge of the crock pot and it will likely just slide out.



Shepherd’s Pie

1-1 1/2 lbs grass-fed ground beef
*3-4 Tbsp Gluten-free Worcestershire sauce (see picture)
4-5 Medium parsnips
1 Onion
2-3 Medium Zucchini
Oil for cooking
Sea salt and black pepper, to taste

*Most Worcestershire sauce is made with gluten. Store brands are typically made with gluten and high fructose corn syrup. Below is a picture of a brand that I found at  Whole Foods. Hannaford also carries this brand. 

Chop the onion and saute over medium heat with oil and Worcestershire sauce until slightly cooked (approximately 5 minutes)

Add ground beef and continue to cook over medium heat

While the ground beef is cooking, prepare mashed parsnips, recipe from Keirsten’s Kitchen can be found HERE

For shorthand, simply chop, boil, add butter or chicken stock and mash

Prepare the zucchini by chopping and sauteing over medium heat for approximately 5 minutes

Add sea salt and black pepper to taste

In a baking dish, layer the ground beef mixture first
Add mashed parsnips, one lump at a time to spread evenly
Add zucchini as the top layer

Bake at 425 for approximately 12-15 minutes
Let cool for a few minutes before serving


Paleo (Go Pats!) Chili

2 pints grape tomatoes (or approximately 6 larger tomatoes)
1 cup fresh garlic cloves
1 jalapeno pepper (more for more spice)
2 large green peppers
3 medium onions
4 Tbsp  chili powder
4 Tbsp garlic powder
2 Tbsp cumin
1 tsp cayenne pepper
2 lbs grass-fed ground beef
2 Cups of water
Blend tomatoes, garlic and jalapeno pepper in a food processor
Put mixture into a crock pot or large pot on the stove

Cut onions in quarters, place in food processor
Cut green peppers into quarters and remove the seeds, chop together

Mix onion and green pepper with the tomato mixture
Add 2 cups of water
Cook over medium-medium high heat until mixture starts to boil

While tomato mixture is cooking, prepare the ground beef
Cook over medium to medium-high heat until brown, breaking into small pieces as it cooks

Once cooked, add beef to the crock pot or large pot

*For faster cook time in a crock pot, set to medium-high heat for 3-4 hours- no attending necessary
*For slower cooking in the crock pot, set to medium-low heat and cook for 7-8 hours- no attending necessary

*For faster cook time on the stove, cook over medium to medium-high heat for approximately an hour- stir every 15 minutes or so
For slower cook time on the stove, cook over medium-low heat for 2 1/2 to 3 hours- stir every 30 minutes or so

Top with desired chili toppings (here: cilantro and raw cheese, I also enjoy chopped green onion, sour cream or guacamole)

Enjoy 🙂

Stuffed Peppers

Ground Beef Stuffing:
1 lb. Grass-Fed Ground Beef
1 Medium Onion, Chopped
Approximately 1/4 Cup Fresh Garlic Cloves, Chopped
Handful of Mushrooms (Optional)
1 Tablespoon Oregano
2 Cups Tomato Sauce
(Plus peppers for stuffing)

Put all ingredients in a pan and cook until ground beef is cooked thoroughly

Add 2 Cups Tomato Sauce

Cut the tops off the peppers
(Green peppers pictured, but you can use red, orange, yellow or green peppers)

Stuff the peppers with the ground beef mixture

Bake at 425 for approximately 20 minutes
(Or to desired texture of the green peppers- bake less for firm peppers, bake more for softer peppers)


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