Tag Archives: one pot meals

Braised Short Ribs

At the Boise Farmer’s Market last weekend, I picked up a variety of vegetables, fruits and some meats from local farms. One of the cuts of meat that I purchased was 2.28 lbs of grass-fed short ribs from Malheur River Meats, LLC in Vale, Oregon. At Malheur River Meats, they sell grass-fed beef, grass-fed goat, pasture-raised pigs, heritage turkeys and pasture-raised chicken and eggs. This was my first purchase from this farm, but it certainly won’t be my last!


Check out their website, here: http://malheurrivermeats.com


To prepare these (bone-in) short ribs, I first thawed them to room temperature, as I typically do with frozen meats before cooking. I used my Crock-Pot%20SCCPVL610-S Programmable Cook and Carry Oval Slow Cookercrock pot to braise the ribs with onions I also purchased at the farmer’s market, along with organic tomatoes and lots of fresh garlic (cloves and garlic scapes!)


The braising method relies on heat, time, and moisture to break down the tough connective tissue that binds together the muscle fibers (meat,) allowing traditionally tougher meats to become tender. This method of preparing meat becomes especially important when buying more affordable cuts of beef (and let’s face it… good meat is not cheap!) Here is my quick and easy recipe for Braised Short Ribs.

Thawed short ribs, bone-in (I had 2.28 lbs)
3-4 cloves of freshly-chopped garlic
1-2 garlic scapes, chopped
(If you don’t have garlic scapes, use another clove of garlic!)
2 medium onions, chopped
1 can organic tomatoes, diced (I used fire-roasted)
2 cups organic, pastured chicken stock (or bone broth)
small bunch of fresh thyme
Himalayan sea salt and black pepper, to taste
1-2 Tbsp butter

Place all chopped vegetables and spices into a Crock-Pot%20Oval Manual Portable Cooker SCCPVL600S, 6-Quart, Silvercrock pot
(I like the locking lid crock pots, like Crock-Pot%20Oval Manual Portable Cooker SCCPVL600S, 6-Quart, SilverTHIS ONE)
Add chicken stock (or bone broth)


In a frying pan, melt the 1-2 Tbsp of butter
Quickly brown each side of the short ribs, cooking on medium-high heat for a minute or two of each side


Add the short ribs to the crock pot, over the vegetables and stock
Add salt and pepper
Cover and cook on low for 5-6 hours

Remove from the crock pot and allow to cool for a few minutes before serving
Serve with onions and tomatoes from the crock pot, adding salt and pepper if needed





 (Served here with organic asparagus and white rice)

Lemon Parsley Chicken



I’m a fan of any dish you can cook in just one pan. This lemon and Parsley Chicken recipe is simple, fast and sure to please!

You’ll need a large skillet/ frying pan with a lid. (This can easily be made in larger or smaller quantities, as the measurements are approximate.) I always recommend cooking in bulk and having breakfast or lunch nearly prepared the next day!

Serve with a salad, roasted or mashed sweet (or regular!) potato or steamed vegetables.


Approximately 2-3 lbs chicken drumsticks
1 medium purple onion, cut into slices
2-3 Tbsp ghee or coconut oil
2-3 lemons, cut into quarters
1 small bunch fresh parsley, chopped
Sea salt and black pepper to taste

1) In a large skillet, cook onion in ghee or coconut oil over medium heat.
2) Once the onions start to become translucent, add chicken drumsticks.
3) Squeeze the lemon over the chicken. Add lemon rinds to the skillet with the chicken. (You can use a cheese/veggie grater or a zester on the lemon, too)
4) Add 1/2 the parsley and sea salt and black pepper as desired.
5) Continue to cook over medium heat until one side of the chicken is browned, approximately 12-15 minutes.
6) Flip the drumsticks, turn heat to medium-low, cover and continue to cook for approximately 20 minutes, or until the chicken is cooked thoroughly. Garnish with remaining parsley (maybe more salt and pepper) and serve.


Easy Chicken Drumsticks with Sweet Potato

I’ve posted a similar recipe HERE, before, using chicken thighs. I tend to buy drumsticks because, well, 1) they’re less expensive and 2) they include the skin and the bone, both of which are critical for optimal Vitamin D and glycine consumption. Glycine is an amino acid that we derive from skin, bones and cartilage of animals. You can also get glycine from legumes, but if you’re eating a Paleo diet, legumes are not part of your regimen.

This recipe is quick, has few ingredients and uses one pan and has very little prep time or steps. Because of this, it happens to be a meal that I make fairly often in the fall when sweet potatoes seem to be delicious with anything.

2-3 lbs chicken drumsticks (pastured)
2 medium sweet potatoes
A few leaves of fresh sage (adding fresh rosemary is also delicious)
2-3 Tbsp butter (I tend to use Kerrygold from the store or a butter from a local farm that is unpasturized)
1 tsp ground mustard
Sea salt and black pepper to taste

Preheat oven to 400 degrees F
Slice the sweet potatoes into thin slices. (Keep in mind that the thinner the slice, the fast they will cook.)
Line the sweet potatoes in a baking dish and top with fresh herbs, as pictured below


Top the sweet potato slices with the drumsticks, as pictured below


Sprinkle the ground mustard, black pepper and salt over the chicken
Bake at 400 for 35 minutes
Allow the chicken to cool for a few minutes before serving



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