3. Beef & Pork

Index:  Don’t eat too much meat at any one meal (I eat about 2 oz per meal) because cancer is fed by 2 primary fuels – glucose (carbs) and glutamine (comes from protein & MSG)

  1. Bacon mini meatloaf Roll
  2. Beef & Vegetable Soup
  3. Bell Peppers – stuffed
  4. Brisket
  5. Cauliflower & Ham au Gratin
  6. Chili
  7. Cabbage rolls stuffed
  8. Elk pounded with feta cheese & spinach
  9. fajitas
  10. filet mignon
  11. Filet with Gorgonzola Sauce
  12. Flank Steak
  13. Hamburgers – juicy Lucy
  14. Lasagna made with spaghetti squash
  15. Low carb hamburger helper casserole
  16. meat balls
  17. meat loaf
  18. Mexican hamburger casserole
  19. pizza – good!
  20. pot roast
  21. rib eye steaks
  22. Salisbury steak with mushrooms
  23. Sausage & Cabbage
  24. Shepherds pie
  25. Shish ka bobs
  26. Soup – simple hearty
  27. Stew
  28. Stroganoff
  29. Taco salad
  30. zucchini pie

1. BACON mini meatloaf ROLLS – can cook in muffin tins in cupcake liners as small individual meat loafs.

  • 1 eggs, beaten
  •  1/4 cup low carb ketchup
  •  1 tablespoons Worcestershire sauce
  •  2 ounces cheddar cheese, shredded
  •  1/8 cup onion, chopped fine
  •  2 tablespoons Parmesan cheese
  •  1 teaspoon salt
  •  1/4 teaspoon pepper
  •  1 pounds ground beef 
  • 6 strips bacon (Kroger low sodium has no sugar. Hormel has some without nitrates)

Combine everything except the bacon in a large bowl. Mix well then make a 6″ shape. On a large sheet of wax paper, lay 3 slices of the bacon side by side. Set one of the beef rolls crosswise at one end of the row of bacon strips; roll up, wrapping the meat with the bacon. Very carefully place the first roll in a 9×13″ baking pan, lined with heavy foil, with the ends of the bacon under the meat roll. I recommend lifting it with a wide spatula so that it does’t break. Bake at 375º 45-50 minutes or until the center of each roll reaches 160º. If the bacon doesn’t look browned enough on top, put the beef rolls under the broiler or in convection oven for few minutes.  Makes 8 servings 

Beef & Vegetable Soup: I make the following in crock pot.

Saute then add to crock pot:

  • 2 T oil
  • 1 large onion chopped
  • 1/4 c tomato paste
  • 1 T Thyme
  • 1/2 c red wine.

then put the above in crockpot with following

  • 28 oz can crushed tomatoes
  • 2 c beef broth
  • 2 c chicken broth
  • 2 carrots, peeled, chopped
  • 1/4 c soy sauce (optional- this has free glutamate)
  • 2 pounds beef chuck or blade steak
  • 1/2 tsp salt

after the meat is cooked,  add:

  • In 2 T oil sauté following and then add to stock and meat.
  • 1 carrot sliced thin
  • 1 1/2 c chopped celery
  • 12 oz white mushrooms
  • 1 1/2 tsp fresh thyme or 1/2 tsp dried
  • salt & pepper

3. Bell Peppers – stuffed

  • 6 green bell peppers with seeds taken out, boiled for 5 minutes
  • take 1/2 fresh cauliflower and “rice” it by putting chunks in good blender and pulsing.  This adds great texture
  • Heat 1 T coconut oil in skillet.  cook 1/2 onion chopped, 1/4 c celery chopped, 1 tsp garlic.  Add
  • 1# ground beef cooked, crumbled
  • 1  c Rao marinara
  • 1/2 c heavy cream

put mixture inside bell peppers, top with  shredded cheddar cheese, bake 15 minutes.  Serve with parmesan cheese

4. Brisket Put brisket in a crock pot.   Put a few drops liquid smoke (be careful this is a strong taste), 2 c beef broth and cook it all day (10 hrs).  When you get home cut it across the grain, make some gravy (can’t use broth if you used too much liquid smoke). Thicken with egg yolks gently added stirring constantly.  I egg yolk = 1 tsp flour

5.  Cauliflower & Ham Au Gratin

  • 1 head cauliflower – cooked by favorite method
  • 1/2 c shredded parmesan
  • 1 c a good cheddar cheese shredded
  • 2/3 c heavy cream
  • 4 oz cream cheese
  • 1/2 container Crème fraiche or sour cream
  • 1 # good ham cut in 1/2″ cubes (many hams are cured with sugar)

in skillet heat the cream cheese & cream and mash the cream cheese.  Then add the cheeses and sour cream. Cook cauliflower, cook & cut in thin slices, cut up ham, add to skillet with cheese mixture, Put n 8×13 pan.  Top with parmesan (this is grated from plastic can)  Cook until the casserole is hot and parmesan is slightly browned.

6. Chili

  • 1# ground beef – cook and crumble
  • 1/2# sausage- cook & crumble (optional)
  • in 4 T oil (olive or coconut) sauté:
  • 1 onion chopped
  • 2 stalks celery, chopped
  • 2 green bell peppers, chopped
  • 3 c beef broth ( I use homemade that I freeze – can use 2 c tomatoes instead)
  • 1/2 tsp- 1 tsp cayenne pepper
  • can chopped green chilies
  • 1/2# Velveta with Jalapenos – melt in to thicken
  • 1/2 can pinto beans – can use whole can if the carbs are not too high for you

7. Cabbage rolls stuffed

1 head of cabbage
8 oz organic tomato sauce
2 1b organic grass feed ground round beef
2 cups of cooked cauliflower “rice”
1 egg
1 onion
salt
pepper
Core cabbage and place in a large pot of boiling, simmering water. Peel off one leaf at a time as cabbage softens. Repeat until all leaves are peeled off the cabbage.
Stuffing Mixture:
Sauté onion until caramelized. Add ground beef and sauté until lightly browned. Turn off heat. Mix in cooked cauliflower rice, one egg, tomato sauce, and salt & pepper. Add a heaping spoonful to a cabbage leaf and fold leaf with mixture (like a burrito). Bake for two and a half hours @ 350 degrees
If make 8 servings:
Cal 255, fat 7.8 g, potassium- 736 mg, carb 8.3 g, fiber 3.3g (so just 5 g ea)

8.  Elk steaks – pound thin with a mallet.  Put feta cheese & spinach on flattened thin steaks, roll up, fasten with toothpick, put little olive oil on outside and grill on grill

9. fajitas (flank steaks).

  • marinate flank steak in 1/4 c oil, 1/2 c soy sauce, 1 tsp pwdr garlic & 1 pkg truvia, then grill – do not over grill.  Just cook 5 min per side or so.  Then slice in very thin slices 1/4″ thick across the grain
  • 1/4 c oil
  • 1/4 c vinegar
  • 4 cloves garlic minced or pressed
  • 1 jalapeno chopped
  • 1 tsp ea: oregano, salt, cumin
  • 4 oz chopped green chilies
  • Cut up 2 bell peppers in long strips and
  • an onion also in long strips.
  • Sautee onions & bell peppers, add all other ingredients. serve with slices of flank steak & sour cream, cheese & lettuce

10. filet Mignon or other good steak – marinate in low coconut amino (substitute for soy sauce), garlic powder, olive oil.  BBQ out on grill.

11. Filet Mignon with Gorgonzola Sauce

  • 3 tablespoons olive oil, divided
  • 1/2 pound fresh shiitake mushrooms, stemmed, sliced
  • 3 garlic cloves, minced
  • 1 1/2 cups whipping cream
  • 1 cup crumbled Gorgonzola cheese (about 4 ounces)
  • 2 teaspoons minced canned chipotle chiles* (from canned chipotles in adobo)
  • 8 (6-ounce) filet mignon steaks
  • Heat 2 tablespoons olive oil in heavy large skillet over medium heat. Add shiitake mushrooms and sauté until soft, about 4 minutes. Add garlic and stir 1 minute. Add whipping cream and bring to boil. Reduce heat to medium and simmer sauce until thickened, about 4 minutes. Stir in Gorgonzola cheese and chipotles. Season sauce to taste with salt and pepper. DO AHEAD Sauce can be made 2 hours ahead. Let stand at room temperature.
  • Sprinkle steaks with salt and freshly ground black pepper. Heat remaining 1 tablespoon olive oil in another heavy large skillet. Cook steaks in skillet until brown on both sides and cooked to desired doneness, about 5 minutes per side for medium-rare. Rewarm sauce. Transfer 1 steak to each of 8 plates. Pour sauce over steaks and serve.

13. Juicy Lucy Hambugers –  Make 2 very thin hamburger patties for each person on a 12″ square piece of aluminum foil. Put cooked bacon, cheese, thin slices of onion and bell pepper on one patty and place other patty top, press edges together, wrap in foil and cook on the grill about 20 minutes.  My hubby has his on a bun, but I had mine without a bun.

14 Lasagna with spaghetti squash or spiralized zucchini squash that has been baked 12 min at 350 degrees:

  • 1 med spaghetti squash – cut in 1/2, cook, use fork to pull out spaghetti squash or spiralize a zucchini or yellow squash to make what looks like spaghetti.  bake that 350 degrees 10 min.
  • 1 lb ground beef – brown
  • 2 c Rao Spaghetti sauce
  • 1 c heavy cream
  • 1/4 tsp red pepper flakes
  • 8 ounces cream cheese, softened
  • 1/2 cup grated Parmesan
  • 1/2 cup chopped fresh basil (I used 1/8 c dry)
  • 1 large egg
  • 2 cloves garlic, minced
  • 1/4 tsp salt
  • I package of Sargento Ultrathin provolone 7.5 oz
  • 1/3 c more Parmesan

Brown ground beef, break clumps, add spaghetti sauce & cream and pepper flakes. In a large bowl, combine cream cheese, Parmesan, basil, egg, garlic and salt. Stir to combine well. Preheat oven to 350F and grease a 9×13 inch glass or ceramic baking dish. Put ½ c meat sauce on bottom of pan.  Lay 1/3 of the cooked squash across the meat on bottom in a thin layer. Then put a layer of very thin Provolone, spread with 1/3 of cream cheese mixture, then 1/3 of meat sauce  Repeat these layers 2 more times.  Sprinkle 1/3 c parmesan over bake 30 minutes, until bubbling.

15  Low Carb Hamburger Helper

  • steam 1 head cauliflower.  Crumble cooled cauliflower.
  • Cook 1 # hamburger, drain, crumble.
  • Add 3 oz cream cheese,
  • 1/2 c cream
  • 3/4 c sour cream,
  • 1 bell pepper diced & sauté
  • 1 clove garlic smashed
  • 1 can rotelle tomatoes,
  • 2 c shredded cheese.  Mix all together and top with
  • Parmesan and bake 15 min.

16. Meat balls

  • 1 # hamburger
  • 1/2# sausage (optional)
  • 1/2 c parmesan cheese
  • 1/3 c heavy cream
  • 1/2 c grated cheddar (Dubliners is great)
  • 1/2 c grated zucchini or 1/2 c spaghetti sauce
  • 2 egg
  • thyme, pepper, parsley

make in balls and cook in skillet  Pour off fat, mix little rao spaghetti sauce with heavy cream & serve over sautéed cabbage.

  • 1 1/2 c Rao Marinara (which is quite low carb)
  • 1/2 c cream

Serve over spaghetti squash

17. Meatloaf

  • 1# hamburger
  • 1/2# sausage
  • 2 eggs
  • 1/2 c parmesan cheese
  • any vegetable pureed in blender (bell pepper, canned tomatoes )
  • 1/2 tsp black pepper
  • 1 pkg hidden valley salad dressing- or garlic pwdr, onion pwdr, salt & pepper

Mix together – the cauliflower makes the meatloaf very tender and not dry. Sauce – mix in saucepan:

  • 1T coconut amino (substitute for soy sauce)
  • 1 T Worcestershire
  • 1 T vinegar
  • garlic, onion & mustard powder

18. Mexican Hamburger Casserole:  cook

  • 1 # hamburger and 1/3# sausage- brown & crumble and mix in following 3 ingredients
  • 4 chopped bell pepper- sauté
  • 1/2 can rotelle tomatoes or organic tomato sauce (best in jar)
  • 1/2 c sour cream
  • Lin the bottom of foil casserole pan with grated cheese, then put meat mixture over the cheese.
  • For top layer mix :
  • 2 c shredded cheese,
  • 4 oz diced green chilies,
  • sm can chopped black olives, drained,

Bake together at 350 Top with salsa & sour cream- serve over lettuce.

19. Pizza

Pizza Dough

  • 3 c shredded mozzarella cheese
  • 1 1/2 c almond flour
  • 1 T arrowroot flour
  • 4 T cream cheese
  • 2 T white wine vinegar
  • 2 egg
  • 1 tsp salt
  • olive oil to grease hands

topping:

  • Rao spaghetti sauce
  • 1# ground sausage cooked (or mix 1/2 pepperoni)
  • black olives, sauteed onions, bell peppers
  • mozzarella

Heat Mozzarella and cream cheese in microwave, stir until they melt together.  Add other ingredients and mix well.  Oil hands and flatten onto parchment paper or roll between 2 parchment papers- put on a pizza sheet or baking sheet. Brush olive oil over top of crust. Bake for 10- 20 minutes until golden brown. Remove from oven and cool min. Add spaghetti sauce or pizza sauce,  cooked sausage, black olives, mozzarella and Parmesan cheese.
Broil just until cheese is melted.

22.  Salisbury steak

  • 1# hamburger, elkburger or ground bison
  • 1/8 c minced onion (can even use a grater)
  • 1 1/2 tsp pepper

make in 4 patties, cook in hot oil until brown.  Put in oven 300 degrees Sauce:

  • 4 oz cream cheese
  • 1/4 c wine
  • 1 c beef stock (I freeze my own beef broth)
  • 1 c mushrooms quartered
  • 1/2 tsp thyme
  • 1 tsp rosemary (or if don’t have thyme & rosemary can just add 1 tsp poultry seasoning)

23. Sausage & Cabbage

  • 1# smoked sausage cut into 1/2″ slices
  • 1 large onion or 3 shallots chopped
  • 1/2 med head cabbage chopped
  • 1/2 med cauliflower chopped
  • 3/4 c beer
  • 2-3 turnips, skinned & cut into small cubes (3/4″)

In Dutch oven or soup kettle, cook sausage & onion until onion is tender.  Add cabbage, turnips and water.  Cover & cook about 30 min until vegetables are tender

24. Shepherds pie.

  • 1 # hamburger cooked & crumbled
  • 1/2# ground breakfast sausage cooked & crumbled
  • mix 1/2 c spaghetti sauce & 1/2 c creama
  • skin & cut up 5 turnips. Soak in cream for 15 min.  Cook in microwave bag or in pressure cooker. Or cook cauliflower
  • Mash turnips( or cauliflower) with cream & melted butter.  Put mashed turnips in greased pie pan, cover with meat mixture and top with shredded cheese. (or you can make with mashed cauliflower) Bake 20 min.

25 Shish Ka Bobs

  • 2-4 small fillet mignon and cut in 1″ cubes,  Marinate in
  • 1/2 c coconut aminos (substitute for soy sauce),
  • 1/2 tsp garlic powder,
  • 1/4 c olive oil.  Put on skewers with
  • cherry tomatoes,
  • onion pieces and
  • green and red bell peppers.

26. Simple Hearty Soup
1 lb beef, cubed
2 qt water
2 lg onions, quartered
2 tomatoes, peeled and diced
1 lg sweet bell pepper, seeded and chopped
1 large poblano pepper, seeded and chopped
1 c okra
2 c diced cabbage
2 c sliced carrots
1 c chopped celery
Salt and ground pepper to taste
Put meat, water, and onions in a heavy soup kettle. Cover and bring to a boil over high heat. Reduce heat to low and simmer for 3 hours. Remove meat, let cool, and discard bones, returning meat to pot. Stir in remaining vegetables and simmer, partially covered for 1 ½ hours. Season with salt and pepper. 6-8 Servings

27. Stew

  • 2-4 # tender stew meat or chuck eye steak cut up.
  • season with salt & pepper, roll in soy flour and then brown in oil (I use coconut oil)
  • add 2-3 c water and meat to crockpot
  •  & 1 T vinegar – cook until done choosing the heat according to how much meat you have – so 3 -6 hours
  • Saute 1 lg onion chopped add 2 clove garlic
  • sauté chopped celery
  • 1 T tomato paste & fresh parsley
  • add vegetables to crockpot before serve.

28. Stroganoff

  • I use New York strip steaks because there are just 2 of us eating.  can use chuck steak.  cut in 3/4″ cubes
  • 1/2 tsp black pepper & salt
  • 2 T soy flour
  •  minced garlic or garlic powder
  • 6  pieces of uncured bacon without sugar
  • 1 T Dijon mustard
  • 1 T Worcestershire
  • fresh mushrooms sliced
  • onion – diced
  • bell pepper – any color diced
  • 1/2 c sour cream
  • 1 sm pkg Borsin cheese ( or cream cheese)
  • 1/3 c red wine optional.
  • cream to thin as needed.

Cook bacon until crisp and save drippings.

Cut steaks into cubes and roll in a bowl of carbquik with salt, pepper & garlic powder.  Then put in pan with 1/2 bacon grease- if that is not enough to brown your steak, add some olive oil & butter.  Brown pieces of meat and then take out and put on pan. Saute onion & bell pepper in remaining bacon grease.  When they are soft, add cream cheese, sour cream, mustard, Worcestershire.  Add mushrooms, meat and wine, cover and cook until meat is finished.  If it is too thick, add some cream to thin.  crumble bacon and add to stroganoff or put on top.

29. Taco salad

  • ground beef
  • seasoning make with cumin, red pepper, black pepper, onion powder & garlic powder.
  • chopped lettuce
  • grated cheese
  • black olives
  • salsa
  • sour cream

serve over lettuce with salsa, black olives, sour cream & avocados . 30. Zucchini Pie 8 x 13

  • 1# ground sausage and 1# ground grass fed beef- cook and crumble
  • Put meat in bottom of glass 8×13 oven baking dish
  •  thinly slice 1 small zucchini and cook in pan used for hamburger for about 7 min
  • while zucchini is cooking grate 6 oz of cheese on meat
  • cover meat & cheese with following:

Mix:

  • 4 eggs
  • 1 c heavy cream
  • 1 tsp thyme

Pour over sausage & cheese. put sliced zucchini on top, grate 4  oz cheese over and pour 1/4 c cream over that.  Bake 350 for 1/2 hour

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