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!


Primal Beef Enchiladas (a.k.a. sweet nectar of life)



Ok, so I have this obsession with Mexican foods.  O.M.G.  I love it all – burritos, enchiladas, tacos, taco salad, guacamole, salsa, queso, etc…  Bring it on!  But since going low carb, it’s been a sad day for my Meixcan food fix.  Sure, I still get taco salad, but it’s not the same.

Then I ran across an enchilada recipe, tried it, and died and went to heaven.  My husband doesn’t like enchiladas (I know, right?) so I have been eating these for dinner 3 days straight.  They just get better and better.  *sigh*

A disclaimer:

I tend towards easy recipes.  I don’t like lots of steps, so I didn’t make my own primal tortillas and I didn’t make my own enchilada sauce.  I did buy enchilada sauce with no sugar added and I did buy low carb tortillas. If you want to make your own tortillas, Google “Primal Tortillas” and you’ll find plenty to choose from.



Beef Enchiladas

1 can (28oz) of Red Enchilada Sauce (sugar free)

7 – 10 tortillas (depending on how big you stuff them)

1 lb of ground beef

1 med yellow onion, finely diced

1 can diced green chiles

1/2 tsp salt

2 – 3 cups of cheddar cheese (I used 1 1/2 bags)

1 large can of black lives (chop them if they aren’t)

Preheat the oven to 350 degrees.  Grease a 9×13 inch pan.

Pour the red enchilada sauce into a sauce pan, bring it to a boil, reduce heat and summer for 30 minutes.  I found the enchilada sauce to be very runny, so simmering for 30 minutes thickens it up.

While the sauce is simmering, brown the ground beef, drain off the fat, and add onions.  Cook the onions with the beef until onions are translucent.  Add chiles and salt, cook for another 5 minutes or so.

Ladle some enchilada sauce onto the bottom of the pan, spreading out evenly.

To assemble enchiladas, spoon meat, cheese, & olives into a tortilla.  Roll tortilla up and place seam down in your pan.  Repeat until the pan is full & you’ve run out of filling.  Pour the remaining sauce on top of the tortillas and top with lots of cheese.  Bake for about 30 minutes, or until cheese is melted and bubbly.

Serve with whatever toppings you like:  sour cream, avocado, lettuce, tomato, more black olives, etc…





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.