GAPS Meatloaf – Grain-free

GAPS Meatloaf

I tested this meal on a Standard American Diet friend, and he said it was really good. Of course he’s a young man, and they’ll eat just about anything. He could have just been saving my feelings. Try it for yourself and see. I think it would go nicely with Nourishing Traditions Fermented Ketchup. I haven’t made it yet myself.

I used 3 loaf pans, because I was in a hurry, and also to keep the loaves short and keep them together. If you make one big loaf the cooking time will vary. This recipe does not include garlic, but you could add garlic powder or fresh garlic with the spinach for your tastes. Printable recipe card at the bottom.

Meatloaf

2 lbs. grass-fed ground beef
1 can organic tomato paste
2 tbsp dried oregano
2 tbsp paprika
1 tbsp ground cumin
3 pastured eggs
1 medium onion, finely chopped
1 carrot, finely chopped
1 celery stalk, finely chopped
1 zucchini, finely chopped
4 cups organic baby spinach, chopped
1/2 tsp sea salt
1 tsp fresh cracked black pepper

DIRECTIONS:

  1. Preheat oven to 375F. Prepare loaf pans with ghee or parchment paper.
  2. In a large pan cook onion, celery, carrot, salt and pepper until softened.
  3. Add zucchini and spinach until wilted. 1-3 minutes. Turn off heat.
  4. In a large mixing bowl add remaining ingredients. Add vegetables. Mix gently until well combined.
  5. Divide into loaf pans and bake in oven about 30 minutes until golden brown.
  6. Remove from oven and cool in pan on a cooling rack for 5 minutes before removing from pan.

Print

Advertisements

GAPS Diet On A Budget

When I explain our food plan to inquiring minds I get, “You must spend a fortune on groceries.” Yes, it can get a little pricey at times, and there have been trips to the grocery store that have left my bank account weak in the knees. (Like the time I did all of our Christmas meal shopping at Whole Foods… and bought a goose.) Overall, I’ve found that with an eye on the mailers and shopping at 4 stores instead of one I can keep our groceries bills reasonable; if not low. A few things first before I get into the lists of what I buy where.

1. You should buy the best quality you can afford. If you can’t always get organic ingredients, fresh is still better than processed. I read in the GAPS FAQ’s that if you have to choose between organic meats and organic produce that you should always buy the produce organic because animals have immune systems to fight off what the farmers feed them, but vegetables can’t fight the pesticides. That being said, I try to stick to the less expensive meats and continue to buy organic. When I am making our bone broth I use only the best quality ingredients. We do save a bit of money by eating more veggies at mealtimes than we used to. Print out (or save on your phone) a list of the Clean 15 and Dirty Dozen produce items. The Clean 15 are the ones you can get away with buying non-organic. The Dirty Dozen are the most contaminated and should always be organic.

2. In the beginning I spent a lot of time, effort and money trying to replace the foods we were missing; like baked goods, breads and desserts. Most of them did not compare to the real thing (which only made me miss it more) and the ingredients for baking are on the higher priced side. Forget about bread, there isn’t a good replacement. There are some crepe recipes that make a decent sandwich wrap or tortilla substitute, but they use a lot of eggs. Unless you’ve got a good line on pastured eggs for cheap I’d save this for a treat also. Lettuce is great for wrapping around meat for sandwiches. Experiment with different kinds. I like to use romaine hearts for tacos, red leaf for sandwiches and boston for egg burritos. Mix it up!

3. Check online for bulk items and dry goods. I was buying our almond flour from Honeyville online, until I realized they have a store near me. Now I’m saving on shipping! I always check online for items like: tea, kombucha, flour, nuts, fruit leather, coconut oil, raw cider vinegar, etc. And there are quite a few companies that ship perishable foods like: meats, dairy, starter cultures, honey, etc. Amazon surprisingly has quite a bit of food stuffs.

4. Farmer’s Markets!! Usually lower prices than a grocery store; if you live near one make it a habit to stop once a week. The farmers that come won’t always have certified organic produce (it costs a lot for the certification and many small farms just can’t afford it). Ask questions, because many will be practicing organic farming. Some of the big markets will have eggs and occasionally pastured chickens. Bring a cooler with you just in case. Eggs don’t need to be refrigerated right away, but it’s always good to keep your meat cold if you are lucky enough to find it at a market.

Below is a list of what I buy and where I shop. These stores are regional, so Southern California residents are going to have the best odds for this working for them. Start taking notes on your local stores for the best deals near you if you don’t live close by any of these stores.

Sprouts

This is where I buy the majority of our groceries. They have raw milk and cheese (but not cream), pastured butter, organic eggs, grass-fed meats and the largest selection of fresh organic produce in my area. They have everything on my shopping list, but not always at the best prices. Their regular (non-organic) chicken is hormone-free and free-range so when I need to save some dough I will buy this. Their sausages are hand-made and they have a variety of chicken that are nitrate-free and made with the same chicken. Most are gluten-free as well.

** I always stop by Sprouts on Wednesdays. It is the day their weekly deals overlap so you get the sale price on everything from the previous week and the next week. When their grass-fed beef goes on sale it’s always a good idea to go the first day because they run out.

  • Grass-fed steaks/roast (ground beef only when it’s on sale, which is often)
  • Organic produce
  • Organic spices
  • Organic eggs
  • Raw milk
  • Raw cheese
  • Applegate products
  • Purified/Spring Water (I buy the big jugs and then take them back to refill)

Trader Joe’s

The one by us is small and doesn’t carry everything. I go specifically for these items because they are less expensive here:

  • Raw nuts (cashews, almonds, walnuts, pecans) We make our own nut butter because we like cashew butter better than almond and I can’t find one made with raw cashews. (And it’s cheaper to make it ourselves. It takes 15 minutes)
  • Organic, free-range chicken. Whole chicken is a better buy than individual pieces and is easier to prepare. Also, they include the giblets, which the whole organic chicken at Sprouts does not. (I like to add those in our broth) If you are making bone broth regularly roast a chicken for dinner and save the remainder to make broth from.
  • Grass-fed, organic ground beef.
  • Organic, no additives fruit leather (No added sugar, 100% fruit puree). I don’t give these to Cullen often.
  • Trader Joe’s brand Organic Diced Tomatoes in juice. (We don’t notice any adverse reaction when we use these)

Mother’s Market

I would probably shop more here if it was closer to us. Their produce section is awesome. Watch out for their restaurant and deli case as most of it has some type of soy or vegan substitute.

  • Raw cream (can only get it here)
  • Organic Pastures raw cheese  (can only get it here)
  • Ghee (can only get it here)
  • Evolution Juice – for when I am lazy and don’t want to juice it myself. It’s cold-pressed and unpasteurized. They have it at Starbucks too, but not the organic kind.
  • Celtic Sea Salt
  • Organic, unrefined honey

Costco

  • Wild salmon – sometimes they have a good deal on fresh, but I usually buy the 3 lb. bag of frozen for $28 (less than $10/lb). They come individually sealed so I can grab them out of the freezer and thaw what I need.
  • Wild shrimp – frozen, not always in stock
  • Canned wild salmon
  • Organic coconut oil – giant Costco size, organic, cold-pressed for $10. GIANT
  • Lamb – from New Zealand or Australia. (I was told that lamb from “Down Under” is always 100% grass-fed)
  • Organic baby carrots
  • Any other organic produce they might have (I don’t buy the sliced organic apples though.. the preservatives worry me)
  • There is supposedly organic chicken breasts occasionally, but I have never seen them.
  • Aidell’s sausage for our non-GAPS kids.

I always watch to see what items are on sale. I look online at the weekly deals before I go out shopping. If I can think of any more items I will add them as I go, but these are the staples. Our grass-fed beef bones I have to drive to Clark’s Nutrition and Natural Foods in Riverside or Loma Linda. Or I just found a new source Lindy & Grundy in West Hollywood (also a drive, but the bones were $4.99/lb).

Feel free to ask me questions or leave your money-saving tips below!

Chicken Sausage Stir-Fry

Mike calls this a concoction. I say it’s delicious and you can concoct any number of combinations (usually whatever is in the veggie drawer), but my last “concoction” was so good that it should be a recipe. This is also pretty easy when I use frozen organic veggies. Perfect for a weeknight dinner.

photo-3Chicken Sausage Stir-Fry

4 Sweet Italian Chicken sausages (Sprouts have these in the case, they are nitrate-free, sugar and msg free, and made with decent free range chicken- not organic. If you are using packaged sausage you may need more)
1 medium yellow/brown onion – diced
2 bell peppers, yellow & red – diced
8-10 cherry tomatoes cut in half
1 package frozen california blend veggies (broccoli, cauliflower, carrots)
1 package organic mushrooms – sliced
1 tbsp ghee/coconut oil
Salt and pepper

(Feel free to mix and match veggies. I’ve used zucchini and peas before. I don’t recommend using butternut squash. I think you could also switch the meat, but I love the flavor the fennel and italian seasoning adds.)

DIRECTIONS:

  1. Remove the casing from the sausage. (This is where fresh sausage comes in handy as it’s easier to squish it out)
  2. Saute onion in a large skillet in fat of your choice until translucent.
  3. Add meat and brown until fully cooked. There will be some liquid in the pan. Do not drain.
  4. While meat is browning, cook frozen vegetables separately following package directions.
  5. When meat is fully cooked, add remaining fresh vegetables. (If you are using a delicate veggie like tomatoes or zucchini add it last. If you are using fresh carrots or broccoli steam them first).
  6. Drain frozen vegetables when finished and add to mixture.
  7. Salt and pepper to taste.
  8. **Optional** Top with fried egg. (This adds to the overall deliciousness and gives you a extra boost of nutrients if you leave your yolk runny).

Eggs. Where do I start?

For the purpose of this discussion I have to start with the chicken, no matter which came first, because how the hen is treated and fed affects the eggs. There are a ridiculous amount of egg options in the grocery store. Large, Extra Large, Jumbo, Organic, All Natural, Free-Range, Cage-Free, Omega-3 fortified, Soy-Free, Pastured, Vegetarian (huh? Ya.. I’m going to get to that). How do you know if you are getting a good egg? For those of us on a real food plan eggs are an essential protein, source of choline (a nutrient similar to B-Vitamins that works in tandem with folate, and keeps our livers from accumulating fat and has some links to developing brain function.) and vitamin D, among other benefits for your eyes, hair, brain and cardiovascular system. Good quality eggs are required. If you are not fortunate enough to be keep your own flock of chickens (or know someone who does) what kind should you buy? I’m going to break down the labels since it seems that consistency in labeling (or truth in labeling) is not in our immediate future.

Free Range vs. Cage Free

To almost any person with even a good dollop of common sense and elementary grasp of english language  you would think that these two terms are interchangeable. You would also probably imagine happy chickens on a wide open field or perhaps even in a quaint barnyard happily scratching away at the dirt. However, there is a slight difference in the terms and neither situation is what you would imagine. Cage-free generally means that the birds are not confined in a cage, but are confined in a barn or a warehouse with no access to the outside. Free-Range signifies that the birds do have “access” to an outdoor area adjacent to the barn or warehouse. Usually they are concrete or dirt pads, and the birds are fed inside so they rarely venture outside. The duration of time they are given access and quality of the outdoor area is not regulated. There is no oversight or audits to check either free-range or cage free conditions.

Organic vs. All Natural

Unless you know something I don’t I have yet to come across an unnatural egg. This in my opinion is a ridiculous label. Certified Organic eggs are uncaged and have access to the outdoors (again, the amount, duration and quality is not regulated).  The hens are fed an all organic, vegetarian diet free of antibiotics and pesticides. Organic eggs are usually the best quality eggs in a market. If you are buying from a local farmer however the eggs may be a better quality even if they are not “certified” organic. Certification takes money and many small farmers do not want the hassle. Farmers markets are usually the best place to find farm fresh eggs. You can get a good idea of how the hens are living by talking to the farmer.

Omega 3 & Vegetarian Fed & Soy-Free

Eggs are natural sources of Omega-3 fatty acids, but with the recent trend in consuming more Omega 3’s the industry has started supplementing the chicken feed with omega 3’s through the use of fish oil, alfalfa meal, algae, flax-seed and soy. I don’t see too many cartons that will tell you exactly what they are supplementing, but I believe that soy is used most often. Vegetarian fed means their feed does not contain any animal by-products, which eliminates things like chicken feathers and feces, but also takes away bugs! Last time I checked chickens were not vegetarians. They love to eat worms, grubs and the occasional reptile they come across. The basis for any quality meat or egg product is did the animal eat food that it would have in the wild? Chickens eat bugs.. stop forcing them to be vegetarians. Soy-Free eggs are from chickens that have not been fed any soy or soy derivatives. There have been studies showing that when a chicken is fed soy it is present in egg and the tissue of the bird and that is transferred to us when we eat them. The controversy surrounding the prevalent use of soy and the side effects are a post for another day. I avoid soy like the plague.

Pastured or Grass Fed

These are the best eggs to buy if you can find them, and they are hard to find! These birds do not live in crowded barns and fed an unnatural (for them) diet. They have truly free range of a grassy area where they are allowed to eat BUGS, and other natural behaviors. These may not be certified organic, but chances are that if the birds are in a pasture environment they are not being given any antibiotics or pesticides. There is quite of bit of research showing the nutritional benefits of pastured eggs being much higher than other types of eggs. Higher levels of vitamins A, B12, E, folic acid, beta-carotene and essential fatty acids were found in naturally pastured eggs.

Summary

From best to worst. Combinations of any are to be expected.

1. Pastured
2. Soy Free
3. Organic
4. Free-Range
5. Cage Free

My Egg Reviews

Since there is no reliable classification of store-bought eggs you have to do your own testing and reviews. I grew up eating eggs from my grandparents backyard, and my own when we once had a small flock of hens. The one thing you notice immediately is the color of the yolk. Farm fresh eggs have a rich golden orange color to the yolks. Many eggs you find in the store have a pale almost yellowish cast to them. The strength of the shell was another indicator that it came from a healthy chicken. Using these test factors I’ve tried every brand of eggs at my local Sprouts Farmers Market, Mother’s Market and Trader Joe’s.

 Vital Farms Pasture-Raised Organic Eggs.
These are by far the best eggs I have ever tasted. They even come with pictures of the hens in the pasture along with the company’s policies and a description of the treatment of their birds. I had been buying the Chino Valley Ranchers Soy Free Eggs at Mother’s Market, but they were out of stock and bought these instead. They were $6.99/dozen. A little pricey considering we can easily go through 4 dozen eggs per week at our house. I was surprised at the rich flavor, and it passed my two tests for yolk color and shell strength. I will be keeping these on hand for breakfast eggs, but I will use less expensive eggs for mixing in to baking recipes.

 Chino Valley Ranchers Organic Omega-3 Soy Free Eggs
These are my second choice for eggs, but I am having a difficult time finding them at the moment since Mother’s has stopped carrying them. The feed is soy free meaning that the eggs are also soy free. The yolk color on this is fair. I believe that these hens are in a cage-free environment (big barn/warehouse structure).

 Organic Valley Organic Cage Free Eggs “rich in flax seed”
When I can’t get to the Mother’s Market these are my eggs of choice. Because it says rich in flax I assume that they are giving flax instead of soy for omega-3 support. And since they are organic the hens do have some outdoor access. This company does have pretty strict rules for their products and they seem to care about what they are producing. These are the darkest yolks that I’ve gotten from the store in this category of eggs. This is the kind I buy most often, they are priced around $4.49-4.99/dozen.

The Sprouts and Trader Joe’s brand of organic, free-range eggs are just ok. The Trader Joe’s brand has very pale yolks and weak shells. The WORST eggs I have purchased so far have been the Archer Farms brand from Target. They didn’t taste very good at all, and when I used them in baking my finished goods had a strong sulphuric egg flavor. I would not buy those again.

I realize this has been an insanely long post about eggs. You’re welcome. All joking aside I hope some part of this was helpful.