Here is one that is low-carb but hearty! Let's face it we are heading into treat season and to have a wholesome standby is worth having on hand. The recipe is easy in the slow cooker. I am enjoying my new multicooker where the first 15 minutes can sear the meat. Feel free to add the extra veg like turnip, celeriac or leek. Effectively the cabbage replaces the potato here to reduce the carb content.
This is delicious and satisfying. For added punch add some Savage Cabbage kimchi before serving…
 

• ½ kg stewing beef / diced beef
• ½  tsp dried oregano, crushed
• ½ tsp ground cumin
• ½ tsp paprika
• ½ tsp ground black pepper
• Good pinch of salt
• Beef Tallow / lard for frying
• 6 medium carrots, cut into 2-inch pieces
• 4 small garlic cloves, minced
• 1 onion
• 500ml beef broth
• 4 cups coarsely shredded green cabbage

 
Coat the beef in the spice mix. Heat the pan and fry the beef in tallow or lard for a few minutes. Add to slow cooker with chopped carrots, garlic and broth. Turn it on for 4 hours on high or 8 on low. In the last half hour add the shredded cabbage to cook. 

Anne Maher

Roast dinners are a huge favorite, especially when we have organic chicken. As my mother often says, 'We didn't have organic in our day,' to which the standard reply is, 'You did, except it was just called chicken!'"

Following the tradition my mother taught me, I simmer the chicken (giblets removed) for 30 minutes in a saucepan of water with chopped onions and two whole cloves of garlic. Once finished, I remove the chicken and keep the stock for making gravy and cooking the celery.

Next, add your chicken to your roasting tin, along with more garlic. Pour in some of the stock and let it cook.

Parboil the potatoes and toss them in semolina before placing them in the oven. This ensures crispy on the outside and soft on the inside roasties. Roast your carrots and potatoes in the oven, and steam the broccoli and cauliflower. Don't forget to make your gravy. Enjoy!

PS: You can also simmer the giblets in water with onions and garlic for about an hour. Strain and let it cool. I then place it in ice cube trays for freezing. It can be a great addition to rice, vegetables, pasta, and more for added flavor. You can also freeze it in batches of 1/2 and 1 pint for casseroles, and other dishes.

Geraldine

How to cook them?  It's only grilled in our house. 

​We are not one for the fry up at breakfast. Are you? 

It's for a quick dinner with us. 

Grilled rasher, teamed up with potatoes fried in real butter and steamed brocolli, delicious. I cook extra spuds the night before this meal.  Double cooked potatoes are wonderful for our gut. Enjoy, plus any left over rashers can be included in tomorrows lunch box.

Geraldine Fitzpatrick

Inauthentic Fajitas are all the rage in our house!  What is an inauthentic fajita, I hear you ask.... Well is chicken, with onions, peppers, seasoning and any other vegetable I can find in the kitchen.

Broccoli, cauliflower, courgettes, carrots, asparagus, green beans etc are often in the mix! Any fussed eaters can remove what they don't like.  The amount's are measured by eye, and any leftovers are put in lunch boxes for the next day.

I make my own fajita seasoning and use as needed.

Ingredients

• Chopped chicken breast
• Sliced onion or leek or 2/3 spring onions 
• Crushed garlic clove
• Chop any vegetable you like into bite size pieces (amounts are depending on the number you are cooking for)
• Olive oil for cooking
• Fajita seasoning 1-2 teaspoons, or per taste
• Chipotle Chilli Paste 1/2 - 1 teaspon, or per taste (I use the Gran Luchito brand)
• Tortillas
• Optional - rice with fresh corriander and lime juice and soured cream

Fajita Seasoning

• 1 tbsp hot chilli powder
• 4 tbsp sweet smoked paprika
• 2 tbsp ground cumin
• 2 tbsp garlic powder
• 1 tbsp ground coriander
• 2 heaped tbsp dried oregano

Method
Put all ingredients into a jar, stir to combine. Use as you require, usually 1 teaspoon at a time according to taste.

Instructions

• Heat olive oil in a large frying or sautepan
• Add chicken and cook for about 5 minutes, longer if necessary
• Once cooked remove the chicken
• On high heat add garlic and vegetables to pan
• You may need to add some water if the frying pan is getting too dry
• Cook for 5-8 minutes (vegetable dependent)
• Add the chicken back to the pan
• Add 1 - 2 teaspoons of Fajita Seasoning
• Add 1/2 teaspoon of Chipotle Chilli Paste
• Stir and heat through for a few minutes
• Cook tortilla according to pack instructions
• Tip the contents of the frying pan onto a big plate and get everyone to construct their own inauthentic fajita and enjoy!

Geraldine Fitzpatrick

Steak (grass-fed) on the griddle, such a quick and easy dinner.  Plus I get a higher ratio of Omega 3 fatty acids, to support my heart and brain.

Ingredients

• Steak
• Seasoning

Instructions
Depending on the thickness of your steak, here is a rough guide:
Rare to Medium-Rare Steak: two to three minutes per side over medium-high heat. Medium-Rare to Medium Steak: three to four minutes per side. Medium to Well-Done: four to five minutes per side

1. Heat your griddle pan
2. Season steak
3. Place of griddle, fat side first
4. The steak is then cooked in the rendered beef fat
5. Cooking time to taste, from guide above
6. Turn and enjoy

Floury spuds, with butter and steamed broccoli, plus home-made tandoori spice mix to sprinkle on my steak.  Enjoy!

Geraldine Fitzpatrick

After recently getting a very high cholesterol blood result (of the bad type), I decided to relook at my lifestyle.

Oats are great to help reduce cholesterol, however, I'm not at my best in the morning, I don't like the smell of porridge cooking!!! What was I to do?

Overnight oats - why not give it a try? Well, I am well and truly hooked. It is also ideal for the amazing sunny days we are having/.

Ingredients

• 50g oats
• 50g milk (I use half milk and half coconut water)
• Fruit of your choice about a handful
  I use frozen berries , and have been known to throw in a portion of frozen wheatgrass or tumeric
• 1 teaspoon of cinnamon (or to taste) - you can also use honey, agave, chickory root etc
• A dollop of yogurt or peanut butter

Recipe

• Put oats in jar
• Pour in milk
• Add cinnamon
• Add frozen berries (or your preferred fruit choice)
• Cover and leave overnight
• The following morning you may wish to add more milk if it is too thick, I use frozen berries and don't need to add extra liquid
• In the morning add a dollop of yogurt or peanut butter for added protein

Geraldine Fitzpatrick

I do love a one pot meal or one tray version. Everything together and cooking in the background.
My formulas have become very simple over the years. Chop, toss, flavour, cover in stock and into the oven. Just change the ingredients as you have them.

This one is a good Gluten Free version that works well for all.

• One packet GAPS sausages – can be chopped into smaller pieces
• Chicken stock – enough to cover the sausages.
• 2 red onions, peeled and roughly chopped
• 1 butternut squash, peeled, seeded and chopped
• A sprig or two of rosemary
• Salt and pepper

INSTRUCTIONS

1. Toss everything into the pan and into the oven at 180°C for about 25 -30 mins. 

Anne Maher
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