If you read paleo books or blogs the hardcore are all about the bone broth, liver and marrow. The first time I read about these things I was not exactly enthused and decided well I will just not eat grains and skip the freaky eating. Then the more I read about it, the more I was intrigued about it all and my mindset shifted. I wasn’t just eating low carb/grain free because I wanted to just be a skinny minny, I was doing it so that I could be in the best health possible. Thinking about the benefits and nutrient density of what I was eating more than the calories. So I dipped my toe in the water with bone broth…
I refer again Sarah Wilson one of my favourite bloggers. She has a fabulous post on bone broth and how to make it. I follow this recipe except I simmer my broth a slow cooker for minimum 12 hours. I am not going to lie… I feel like a complete weirdo reheating my bone broth in my mug at work and do it sneakily when no one is in the kitchen to enquire about the roast beef smelling jelly I am heating. Drinking it is fine and I quite like it but my preference is to smuggle the bone broth into other things – like this curry, other soups, stews and when I am sautéing vegetables for a bit of extra flavour as it does taste DELICIOUS.
As for the marrow, it is one of the key foods that the Weston A Price Foundation focus on along with liver and raw milk. It is full of calcium, iron and but also a range of other vitamins and minerals. It is incredibly nutrient dense for a tiny little piece of food. If you are not familiar with the Weston A Price Foundation check out their site. I am only really just starting to explore their philosophy and research and have ordered a copy of Sally Fallon’s Nourishing Traditions which I will be giving a book review of as soon as I have read it. Sarah Wilson refers to Sally and this book in the bone broth link.
This recipe is a really easy way for you to start experimenting with more traditional ingredient as they are hidden in a tasty rich curry. It’s not so much a set and forget slow cooker recipe, once you add the veggies into the mix it is important to keep and eye on it otherwise the veggies will discintergrate into unindentifiable mush. Tasty mush, but it’s nice to the have the colours of the pumpkin through it.
Super Charged Red Beef Curry
1.5kgs of Grass Fed Beef Osso Bucco
1 sachet/50grams of Red Curry Paste (I use Mae ploy because it is soy,vegetable oil and preservative free)
3 kaffir limes leaves
1 stalk of lemon grass, outer layer removed and given a hard time (bashing) with the blunt side of a heavy knife
270 gram tin of coconut milk (I use Ayam)
270 gram tin of coconut cream (Ayam again)
1 cup of bone broth or beef stock (bone broth for SUPER NUTRITION)
2 tablespoons of coconut oil
1 eggplant chopped in 3cm chunks
¼ of a jap pumpkin cut to a similar size
Dash of fish sauce to taste
Fried shallots, check what oil they are fried in avoid soya bean oil
lime and chopped coriander to serve – these are essential, especially the lime as the curry is rich and you need something to cut through it
1. Melt coconut oil in a fry pan, once hot seal of your osso bucco in batches until nicely browned. Then set beef aside in your slow cooker.
2. In the same pan fry of your curry paste until fragrant, then add your coconut cream, milk, lemongrass, broth and lime leaves. Cook this for a few minutes, until it starts to simmer then pour the mixture over the beef in the slow cooker. The beef should be mostly covered. If not you can add more broth but the more liquid you add the more liquidy your curry will be so I tend to add less and then re-arrange every hour or so.
3. Pop you slow cooker on high and leave for 2 hours. Give everything a good stir, see if you can use a spoon to ensure that all the marrow comes out of the bones. It will melt into the sauce, adding to the depth of flavour. At this point add in your eggplant and pumpkin. Switch to low and leave for another 1.5-2 hours until the vegetables are cooked through.
4. Taste the curry and add fish sauce, chopped coriander and lime juice (sometimes I add the zest for extra punch).
5. Serve with cauliflower rice or stir fried greens or both and top with fried shallots.
To make the FODMAP friendly – Mae Ploy curry pastes have some that have NO onion and garlic. Make sure you read the label but you should be ok.
To make this nightshade free – chillies, spices and eggplant all come under the world of nighshade. Sorry folks!