Primal Crockpot Beef & Broccoli w/ Cauliflower Rice



I’ve tried a couple Beef & Broccoli recipes before finding this beauty.  The previous attempts all yielded very tough beef, something I can’t stand.  This recipe, though, is really yummy – great sauce for the “rice” and tender, chewable beef.

Crockpot Beef & Broccoli

1 lb of beef, cut into strips.  I buy stir fry beef.

1 cup of beef consomme  (I have used beef broth successfully as well)

1/2 cup of soy sauce

1/3 cup of coconut sugar (I buy this)

1 T of sesame seed oil

3 garlic cloves, minced

about 1 teaspoon of arrowroot powder

2 T of beef broth after the meat has cooked

3 broccoli crowns, cut into small florets, & steamed



Place beef, sliced, in crockpot.  In a small bowl, mix together consommé, soy sauce, coconut sugar, sesame oil, & garlic.  Pour mixture over beef.

Cook on low for 4-6 hours (depending on how hot your crockpot runs).

Once beef is cooked, cut up & steam your broccoli florets.  I cooked mine for about 8-9 minutes.

While your broccoli is steaming, remove 2 T of beef liquid.  Stir in 1 tsp of arrowroot powder until well mixed.  Add that back into the crockpot and stir until thickened.  Add more arrowroot powder if necessary.

Add in broccoli and stir.  Cook about 10 minutes, to incorporate flavors.

Serve over cauliflower rice.  Enjoy!


Boeuf Bourguignon



I recently watched the movie Julie & Julia and felt inspired to use my new dutch oven to make the classic French dish Boeuf Bourguignon.  I can’t pronounce it but I can eat it.  This dish turned out yummy – there’s a lot of wine in it (so much that it almost makes the meat purple tinted) so if you aren’t a fan of wine, substitute it with beef broth.

Boeuf Bourguignon

3 -4 lbs of beef (I used boneless ribs, and cut them into 1 in pieces)

4 – 6 large carrots (depends on how many veggies you like)

1 onion

2 garlic cloves

1 package of mushrooms

4 TBSP of butter

1/2 tsp of basil

1/2 tsp of salt

1/2 tsp of pepper

1/2 – 1 tsp of parsley

1 cup of beef broth

3 cups of dry red wine

  1. Preheat oven to 325
  2. Place 2 T butter in a large pan.
  3. Cut beef into 1 inch chunks and brown beef evenly.
  4. Put into large baking or casserole dish with cover
  5. Chop carrot and onions and brown slightly in the same pan and then put in baking/casserole dish with beef.  Add mushrooms.
  6. Mince garlic and sprinkle over beef
  7. Sprinkle mixture with spices
  8. Pour broth and wine over mixture and cover baking pan or casserole dish- can also use foil if you don’t have a covered casserole dish
  9. Cook in oven 3 hours until beef is fork tender and breaks apart easily.
  10. Remove from oven, let sit 10 minutes before serving and serve with salad of choice.