One of my favorite go-to comfort dishes, especially when it’s cold outside, is this delicious and nourishing red cabbage and bison ragu.

Red Cabbage and Bison Ragu

Large head (3-4 lbs.) red cabbage, ideally, organic
4 medium yellow onions, finely diced
1 pound ground bison (buffalo)
2 generous tablespoons ground cumin
4 to 6 tablespoons raw apple cider vinegar
2 teaspoons Celtic sea salt, or to taste
4 to 4-1/2 cups (32 oz to 40 oz) homemade, organic chicken broth
*If store-bought chicken broth, be sure to get low-sodium or no added salt.

2 tablespoons duck fat

To prepare cabbage:

Remove the outer leaves of the head, especially if there are any hard, curled or bruised leaves.

Stand the cabbage vertically (white core side down) on a cutting board. Using a sharp chef’s knife’s, cut cabbage in half vertically. Then cut each half vertically again (you will have 4 wedges). Remove the hard white core from each cabbage wedge.

Slice each of the cabbage wedges into shreds, as thin as possible. (It does not matter whether you slice cabbage wedges horizontally or vertically).

Note: if you don’t want to slice the cabbage by hand, you can also shred using a mandolin or using a food processor that has a shredding attachment.

To cook the ragu:

In a large Dutch oven (5 quart or more), melt duck fat over medium-high heat. When the duck fat is hot (flick in a drop of water; if duck fat is hot enough, water will sizzle) but not smoking, add the finely diced onion. Cook onions, stirring frequently, until golden, apx. 8 mins. If onions begin sticking to the pan, add some stock to deglaze.

Once onions have browned, add shredded cabbage. Combine well with onions. Add apx. 2 cups of chicken broth, stir well. Cover. Cook cabbage and onions about 3 mins. over medium-high heat.

Uncover. Stir cabbage well. Lower heat to medium-low. Cover and cook apx. 10 mins.

Uncover. Stir cabbage well. Add another 2 cups of chicken broth. Combine well. Cover and cook another 10 mins. over medium-low heat.

Uncover. Stir in 2 tablespoons of ground cumin and 1 teaspoon of Celtic sea salt. Blend well. Stir in 5 tablespoons of raw apple cider vinegar. Add the ground bison. Break meat up well, stirring into cabbage mixture until there is no more visible pink (this will take 1-2 mins. since bison is a game meat and cooks very quickly).

Cover. Turn heat to low. Cook another 15 minutes—or up to an hour (or more) over low heat. *Braised dishes take well to long, slow gentle cooking over low heat.

When ready to serve, season ragu with 1 teaspoon of Celtic sea salt, or to taste.

Serve with cooked zoodles (zucchini noodles) or steamed broccoli and a fresh, organic mixed green salad.

It seems like an unlikely combination, but it is oh so goooood! This is one of my favorite go-to breakfasts. I like to pair it with steamed ginger broccoli and organic mixed greens with thinly sliced radishes.

Blueberry Bison Burgers

Serves 2

1 pound ground bison
*You can also substitute ground turkey if you wish.
1 large shallot, finely minced
1 teaspoon Celtic sea salt
Freshly ground black pepper
1/3 cup organic blueberries, well rinsed

2 teaspoons coconut oil or duck fat

In a medium mixing bowl, combine the bison, minced shallot, Celtic sea salt, freshly ground black pepper and blueberries. Using your hands, mix the ground bison, seasonings and blueberries together. Shape into 6 small patties.

Heat coconut oil or duck fat over medium-high heat in a 10- or 12-inch cast-iron skillet. When the coconut oil is hot (but not smoking), add the patties. Cook apx. 3 mins on one side over medium-high heat. When patties are browned, flip burgers, reduce heat to low and cover the skillet, cooking another 3 minutes.

*Bison is very lean and cooks quickly; take care not to overcook.

We use a boneless pork butt for this pork roast. Despite its name, pork butt does not come anywhere near the butt of a pig! Pork butt refers to a cut of meat from the shoulder, which consists of parts of the neck, shoulder and upper arm of the pig.

This recipe is SO simple, calling for just a few of the most basic ingredients—Celtic sea salt, freshly ground black pepper, red pepper flakes and 1 bunch of fresh sage. You then pop it into the oven and roast for a total of 2 hours (or a little more), turning every 30 minutes.

The pork essentially cooks itself with minimal fuss or effort.

The end result? A pork roast, where most of the fat has rendered, leaving it crisped on the outside and meltingly tender on the inside. I love pairing this pork roast with a generous portion of braised kale and other leafy greens. My husband, true to his Southern roots, loves pairing this roast pork with polenta, made from a coarse yellow organic cornmeal—and it’s gluten-free. Roasted pork shoulder is also delicious with braised fennel and/or roasted root vegetables.

Long-Cooked Pork Shoulder

Serves 4-6
Adapted from Chez Panisse Café Cookbook by Alice Waters

One 4-pound pasture-raised pork shoulder roast, about 4 pounds
*Note: We use pork butt, which is a shoulder cut

Celtic sea salt
Freshly ground black pepper
Red pepper flakes
Fresh sage, coarsely chopped

To prepare the pork shoulder:  
*NOTE:  You can prepare pork shoulder 24 hours in advance OR à la minute (in the moment).

Season pork generously with Celtic sea salt, pepper, red pepper flakes and 1 bunch of coarsely chopped sage.

If preparing pork shoulder in advance, refrigerate overnight. Be sure to bring pork to room temperature the next day before roasting.

To roast the pork shoulder:

Preheat oven to 375°F if using a convection oven.
Preheat oven to 400°F if using a conventional oven.

Place pork shoulder in a heavy earthenware baking dish (click on link to see brand we use). Turn roast every 30 minutes.

After roasting pork for apx. 1 hour and 30 minutes, baste pork shoulder with any rendered pork fat.

Roast pork for a total of 2 hours; then insert meat thermometer to check doneness. Pork is done when internal temperature registers between 145 to 160 degrees (depending on doneness preferred: e.g., medium rare vs. well-done).

*Please note: Less roasting time is required if pork shoulder is less than 4 pounds.

Transfer pork shoulder to wooden cutting board. Allow pork shoulder to rest 20 mins. before carving.

Enjoy

My favorite purveyor for duck breast is an advocate of natural and sustainable farming practices, to which I have local access, but you can also order duck breast online.

Here, I pair seared duck breast with braised organic kale, organic mixed greens with a shallot vinaigrette and a few slices of avocado.

My quick and easy recipe below.  Enjoy!
 

Simple Seared Duck Breast

Serves 1 to 2

Prepare the duck breast:
1 fresh magret duck breast
Celtic sea salt to taste

Season duck breast with Celtic sea salt on both sides. Using a serrated knife, score the fatty side of the duck breast.

Over medium-high heat, use tongs to sear the magret on its fatty side first, in a cast iron skillet for 1-1/2 to 2 minutes (be careful to brown, not burn!).

Turn breast over and sear another 1-1/2 minutes. Lower heat to medium, if necessary.

Reduce heat to low. Turn the duck breast on its fatty side and cook—covered—for 5 minutes.  Flip to its other side, and cook, covered, another 5 minutes (or until a meat thermometer registers 140 to 145 degrees).

Remove duck breast from the skillet and let rest 5 minutes or longer. Slice.

Note: During cooking, the duck breast will release a lot of fat. I save this fat in a small glass jar, refrigerate it, and use as a cooking fat.

When it hit me that I would be cooking for a foodie crowd, I experienced acute performance anxiety and, being the obsessive-compulsive perfectionist that I was, I ended up cooking six (6!!) “test” batches of boeuf bourguignon before serving up the final dish at the dinner party! My boeuf bourguignon ended up being a rousing success—even Chef Jacques offered his congratulations for a successfully executed dish.

Ahhh…those were the days…!

A lot has changed between then and now…

For one, I do not have the luxury of time to prepare a traditional boeuf bourguignon (let alone 6 times!), which often requires marinating the meat and vegetables together, then cooking the meat and vegetables separately, as well as a lot of straining, draining and transferring of vegetables, reusing and washing the same pot multiple times and/or fussing with a beurre manié (butter and flour sauce, like a roux) in between.

For another, I am strictly gluten-free these days, so I do not cook or bake with any kind of wheat-based flour. I also do not eat dairy (no milk-based products). One exception to the “no dairy” rule is butter, which is apx. 80% fat and contains virtually no trace of casein, the dairy protein to which I am highly sensitive. Happily, I am able to tolerate butter. Unlike the old days, however, where I thought nothing of cooking with a stick or two of butter, I use butter much more judiciously now. If a particular dish calls for butter, I add just enough—perhaps, a couple of tablespoons—for delicious effect.

On a cold winter night, boeuf bourguignon is cozy and nourishing comfort food. It is hearty, warming and easy-to-digest. Grass-fed beef, in particular, is nutrient-dense, an excellent source of pure protein, immune-boosting minerals (selenium, zinc and iron) and energy-boosting B vitamins. Carrots, onions, garlic, mushrooms and fresh herbs come together in this toothsome beef stew to help support the immune system.

In my updated version of boeuf bourguignon, I’ve streamlined the recipe so that the preparation of meat, vegetables and herbs transitions seamlessly into the cooking phase. After the initial cooking time (apx. 2 hours 20 minute), you can continue letting the boeuf bourguignon simmer on low heat (for several hours), or up until when you’re ready to serve.

Some tips for the recipe below:

–Make sure you have all of the ingredients first before you start preparing this dish.

–Prepare all the ingredients for the stew first: cut, slice or dice and set aside. You can even prep ingredients one day in advance of cooking.

–Prepare the bouquet garni.

–I use gluten-free white rice flour—instead of all-purpose wheat flour—to lightly dust the beef pieces on both sides.

–Have a quart (32 oz) of homemade chicken broth (or low-sodium / no salt added store-bought chicken broth) on hand. You may not use all of it. After searing each batch of beef pieces, you’ll want to deglaze by adding chicken broth and scraping up any bits of beef and butter sticking to the bottom of the pot. This creates a “sauce”; set this aside: you’ll add the sauce back to the pot later. RECIPE BELOW PHOTO.

Boeuf Bourguignon

Serves:  6

For the Stew: Prepare and Set Aside:

3 to 4 pounds chuck roast, bottom round or other stewing beef, cut into 1-1/2 to 2-inch pieces

6 ounces pancetta, cut into 1/4-inch cubes

3-4 tablespoons white rice flour

2 medium yellow onions, diced (by hand or food processor)

4 cloves garlic, minced (by hand or food processor)

4 medium carrots (NOT super thick), peeled and cut into thin rounds

8 ounces organic whole white mushrooms OR organic cremini mushrooms, wiped clean, ends trimmed and discarded, and sliced thinly

Optional: 8 ounces pearl onions
* To make peeling pearl onions easier, plunge onions into a pot of boiling water for about 30 seconds. Drain in a colander and rinse with cold water. Grasp and squeeze each pearl onion at the end; the peels should slip off easily. Once peeled, set onions aside.

For the Liquid Ingredients:

2 tablespoons organic tomato paste
1-1/2 cups organic dry red wine, ideally a Burgundy
1 quart (32 oz or 4 cups) organic, no-salt added chicken broth; this will be used as needed

For the Bouquet Garni:

3 sprigs of fresh thyme
3 sprigs of fresh rosemary
2 medium bay leaves
1 teaspoon whole black peppercorns

To make the bouquet garni: place herbs and peppercorns in a double-layered square of cheesecloth.  Gather the sides to form a pouch and tie the bundle with a piece of kitchen string. Set aside until ready to use.

For the Seasonings:

2 teaspoons dried thyme
1 teaspoon Celtic sea salt, or to taste

4 tablespoons of grass-fed butter, unsalted; use as needed

Finish and garnish (before serving):

1 cup fresh Italian parsley, finely chopped

Before Cooking:

Add 3-4 tablespoons rice flour to a medium bowl. Dip all of the beef pieces in the rice flour and lightly coat both sides. Set aside.

To Cook the Stew:

Warm an enameled cast iron Dutch oven or a stainless steel Dutch oven over medium heat. Place pancetta cubes in a single layer in the Dutch oven and brown well, stirring frequently, apx. 3-5 minutes. Remove browned pancetta and set aside.

The pancetta will have rendered a small amount of fat that sticks to the bottom of the pot.  Add a small amount of chicken broth to deglaze and scrape off the bits that stick on the bottom.

You will be cooking the beef next—in at least 3 batches.

Add 1 tablespoon of butter and increase heat to medium-high. Once the butter has melted, place the rice flour-coated beef pieces in the Dutch oven in a single layer to prevent overcrowding.

Sear meat, apx. 1-2 mins each side (second side will take less time). Once browned, remove beef pieces and set aside.

Add a little chicken stock (1/4 to 1/3 to 1/2 cup) to the Dutch oven to deglaze any bits of beef that are sticking to the bottom of the pot. You can them pour this “sauce” into a bowl and save after cooking each batch.

For each new batch: melt 1/2 to 1 tablespoon of butter in Dutch oven over medium-high heat to cook beef pieces; then remove from pot once browned on all sides.

Leave any “sauce” (chicken broth used to scrape up browned bits) in Dutch oven. Increase heat to medium-high and add onions. Saute, until softened, about 6 minutes. If onion begins to stick, add some chicken broth.

Add minced garlic and tomato paste, sauteing until aromatic, about 30 seconds. If mixture begins sticking, add a little chicken broth.

Add red wine, dried thyme and bouquet garni to Dutch oven. Stir well to combine.

Bring to a boil, then reduce heat to medium-low; allow mixture to thicken, about 3-4 minutes.

Add seared beef pieces and any accumulated “sauce” (deglazed beef bits). Add carrots and pearl onions (if using). Then, add enough chicken broth— about 1-1/2 to 2 cups—to cover most of the beef and carrots.

Cover. Reduce heat to low, and simmer until beef is tender, apx. 2 hours.

Uncover and increase heat to medium-low.

Add mushrooms and simmer until the meat and vegetables are softened, apx. 10 minutes.

At this point, the sauce should have thickened. Stir in the pancetta, 1 teaspoon Celtic sea salt and freshly ground pepper, to taste.

*NOTE: If the sauce is still too watery for your taste, use a slotted spoon to remove the meat and vegetables from the pot; set aside. Add 1/2 tablespoon of butter to the sauce and continue cooking, stirring frequently, over medium-high heat until it thickens. Return the beef, vegetables, and pancetta to the Dutch oven.

Stir in most of chopped parsley (reserve about 1/3 cup).

Ladle boeuf bourguignon over creamy buckwheat grits or serve with roasted baby sweet potatoes.

Before serving: Sprinkle remaining chopped parsley over boeuf bourguignon.

Bon appetit!

2 heads organic romaine hearts, roughly chopped, washed then spun dry
Half head of organic radicchio, ends discarded, roughly chopped, washed
1/2 to 1 cup cooked organic sweet peas (from a package of frozen organic sweet peas)
3-4 tablespoons toasted pumpkin seeds (See recipe below)
1 avocado, peeled and sliced

To poach chicken breasts:
In a 3-quart saucepan, bring 16 oz of filtered water to a boil. Add chicken breasts. When water comes to a boil again, use tongs to flip chicken breasts to other side and turn heat to low. Cover saucepan. Cook over low heat approximately 8 to 10 minutes, depending on thickness of the breasts, or until there is no visible pink when you slice through the chicken breast. Pay attention to the time: chicken breast tends to cook through quickly.

Using tongs, transfer chicken breasts to cutting board. Slice cooked chicken breasts—there should be no visible pink in the meat—and set aside.

To toast pumpkin seeds:
Preheat oven to 350°F. Line a heavyweight baking sheet with parchment paper. Spread pumpkin seeds evenly on baking sheet. Place baking sheet on center rack. Toast seeds approximately 10 minutes, or until golden brown. Transfer to a ramekin or small bowl and let cool.

For the vinaigrette:
1 large shallot, minced (I use a mini food processor)
2 to 4 garlic cloves (depending on how garlicky you like your vinaigrette), minced
1 teaspoon no-sugar Dijon mustard
6 tablespoons raw apple cider vinegar
7 tablespoons extra-virgin olive oil

Place minced shallot, minced garlic, Dijon mustard, raw apple cider vinegar and olive oil in a Pyrex glass measuring cup. Whisk ingredients together well.
 
To compose the “Chicken Salad”:

Place romaine, radicchio, sweet peas and pumpkin seeds in a large salad bowl. Layer slices of poached chicken breast and avocado on top. Drizzle vinaigrette over greens and toss.

You can also serve the poached chicken on the side—separate from the salad—and top with homemade aioli, a Provencal-style “mayonnaise”.

Enjoy!

I ended up having to eat crow….(or beef in this case!😂)

After experiencing what can be best described as a physical breakdown in 2013, where even a five minute phone conversation left me trembling and exhausted, I was diagnosed with hypothyroidism (Hashimoto’s) and Stage 3 adrenal exhaustion. Suddenly, I found myself craving—and eating—red meat (lamb, beef, bison) 4-5 times A WEEK.

However, the difference between conventional, factory farm-raised, grain-fed versus 100% grass-fed and grass-finished meats is significant when it comes to nutrient density.

Take 100% grass-fed beef. In addition to being an excellent source of clean (no hormones, no antibiotics, no GMO grains), whole food protein, 100% grass-fed beef is loaded with B vitamins, in particular, B12, as well as B3, B6 and B5, and a good source of healthy omega-3 fats, both of which the adrenal glands love! Grass fed beef is also an excellent source of thyroid-supporting minerals, like selenium, zinc and iron.

These days, my craving for beef is seasonal…I tend to eat beef more in late fall/winter. One of my favorite cuts, however—perfect for the summer grill—is skirt steak.

Skirt steak is the diaphragm muscle that comes from the part of the cow known as the beef plate primal cut. While skirt steak tends to be on the tougher side (be prepared to chew well!), it is extremely flavorful. This cut typically contains a good amount of fat. However, when you grill skirt steak, the fat renders. The end result is a tasty, toothsome piece of beef—a high quality source of bioavailable protein loaded with vitamins and minerals. Many people, especially women at mid-life, tend to under-eat protein, and 100% grass-fed and grass-finished beef is an efficient way to meet daily needs.

Grilled Grass-Fed Skirt Steak

Place 1 to 1.5 lb 100% grass-fed skirt steak, rinsed well in filtered water. Pat dry with paper towel. Place steak in a 13×9 Pyrex baking dish.

For the marinade:
Whisk together 1/4 c red wine and 3 tablespoons olive oil. Set aside.

For the rub:
Combine the following in a ramekin or small bowl:
1 teaspoon red pepper flakes
2 tablespoons herbs de Provence

Pour half of the marinade over steak. Use pastry brush or spatula to evenly distribute marinade over steak. Season steak with Celtic sea salt and fresh ground pepper, to taste. Sprinkle half the rub onto the steak and massage into meat with fingers.

Flip steak over to other side. Repeat above instructions.

Cover baking dish with plastic wrap and marinate apx. 30 mins.

Prepare charcoal grill.

Arrange steak on grill over direct flame. Grill apx. 3-4 mins. (If flame flares up from the coals, cover grill).  Turn steak over to other side and grill another 3-4 minutes.

Place steak over indirect heat, and grill each side apx. 4 mins. (If when the flame flares up, cover grill).

Depending on thickness of steak, total grill time will be apx. 16 mins to 20 mins. for medium-rare doneness.

Beyond imparting a warm, sweet, fragrant aroma, cinnamon is a spice that has also been used medicinally since ancient times. The Chinese used cinnamon at least 5,000 years ago, and medicinal the use of cinnamon in Egypt, India and parts of Europe harks back some 500 years ago. As a traditional remedy, cinnamon was used for respiratory problems (e.g., cold, flu, sore throat), digestive issues (e.g., indigestion, nausea, upset stomach, gas) and as a general health tonic.

There are two types of cinnamon. One is Ceylon, also known as “true” cinnamon, native to Sri Lanka. The other is Cassia cinnamon, cultivated in Southeast Asian countries, like Vietnam and Indonesia, as well as China. Ceylon cinnamon, which you can often find at health food stores, is considered higher quality and is more expensive than Cassia cinnamon, a which is cheaper and widely available at the supermarket.

If you choose to consume cinnamon therapeutically on a regular basis, whether as a tea, smoothie or extract, be sure to use Ceylon cinnamon as Cassia cinnamon contains a high level of Coumarin, which can be toxic to the liver and kidneys. Ceylon cinnamon contains significantly less Coumarin (.001%) and will not have the same effect as Cassia; numerous studies associate Ceylon cinnamon with a strong anti-diabetic effect.¹

The ancients got it right! Studies show that cinnamon has powerful, positive effects on health, metabolism and inflammation, blood sugar regulation and can help promote insulin sensitivity; that is, cinnamon has an anti-diabetic effect. ^{2, 3, 4}

What I love about this roast chicken is that it is a perfect weekday meal.  It takes just minutes to prepare; it calls for just four, easily accessible ingredients; and, it takes approximately 30 minutes to roast. And, of course, the end result is absolutely delicious!

If you are working on balancing your blood sugar, cinnamon is the perfect antidote. Taking one-half teaspoon to 2 teaspoons per day is associated with improving blood sugar and cholesterol.⁵  This recipe calls for 2 teaspoons of cinnamon (for the whole chicken).
 

Cinnamon Roast Chicken

 
One 3-1/2 to 4 pound pasture-raised or organic whole chicken
1/2 to 1 teaspoon Celtic sea salt
1/2 to 1 teaspoon freshly ground black pepper
2 teaspoons ground cinnamon, ideally Ceylon cinnamon
Juice of 1 large organic lemon (apx. 1/4 cup), strained into a Pyrex glass measuring cup

Pre-heat oven to 350°F.

While you prepare the chicken, place a stainless steel skillet (apx. 10 to 12 inches wide x 2 inches high) on a rack in the upper third of the oven for apx. 10-15 minutes.

Rinse chicken and giblets well.  Pat dry with paper towels.

Remove any excess fat and skin.  Starting at the neck cavity, gently loosen skin from the breast and drumsticks and the back by inserting your fingers between skin and meat.

Season chicken with Celtic sea salt and pepper under and over the skin.

Sprinkle ground cinnamon gently under loosened skin and rub over breast, drumsticks and back.

Optional: Tie legs together with kitchen string to hold its shape.

Remove skillet from the oven.

Place chicken, breast side up, in the skillet; yes, you’ll hear a loud sizzle! This is a good thing since searing the meat locks in the juices.  If you have giblets, add them to the pan as well.

Slowly—and carefully(!)—drizzle lemon juice under the skin of the chicken; this helps tenderize the meat.

Place skillet in the oven.  Roast 15 minutes.

Take the chicken out of the oven, and add 1/4 to 1/2 cup of water or chicken broth to the skillet; this adds moisture, and prevent the juices from burning.

Continue roasting another 15 minutes. Take the skillet out once more and spoon the liquid over the chicken to baste. Return chicken to oven and roast another 5 minutes.

Insert thermometer into the area between the leg and thigh. The internal temperature should be close to or around 160ºF. Slice along the leg where the thigh joins the drumstick: if the juices run clear, the chicken is done.  Also: the color will still be a little pink (but not raw or translucent) inside the leg.

Transfer chicken to a serving platter. Let the chicken rest until cool enough to handle. Carve and serve.

Grilled Pasture-Raised Jerk Pork Chops

2 to 4 pasture-raised pork chops, rinsed well and patted dry

For the rub:
Yield: Enough for 2-4 pork chops

3-4 scallions
1 serrano, ends discarded
1 shallot, peeled and halved
1 tablespoon minced ginger root
3 cloves garlic peeled
1 teaspoon dried thyme
2 teaspoons ground allspice
1 teaspoon organic coconut sugar
1 teaspoon coarse Celtic sea salt
1 tablespoons raw apple cider vinegar
Juice of 1 organic lime or lemon

Combine all ingredients in a food processor (or high-powered blender) until the consistency is that of a coarse paste. Place pork chops in a glass pie plate. Spread rub evenly over both sides of pork chops. Cover with plastic wrap and let marinate at least 30 mins (ideally, a few hours) before grilling.

To grill (using a Weber grill):
Prepare the charcoal (we use a chimney). Move coals over to one side of Weber. To create a different temperature zone where you can “steam”, fill an aluminum plate with water and place the pie plate so that it abutts the coals.

Place pork chop on the Weber, and grill pork chops, using direct heat (over the fire), apx. 3-4 mins. each side. Cover if the flame gets too high (and it usually does).

Now, place pork chops over the pie plate and grill, using indirect heat. Cover and grill, apx. 4-5 mins. each side. Finish grilling pork chops over the flame, using direct heat, another 30 seconds (for 1 inch pork chops) each side. If the pork chops are thicker than 1-inch, grill slightly longer.
Enjoy!

As a kid, I wasn’t crazy about broccoli; I didn’t much like flank steak; nor did I care for large chunks of ginger in my food.

In recent years, however, I’ve rediscovered flank steak. It’s a great cut to grill or broil; the trick is not to overcook. I also now enjoy the combination of flank steak and ginger; the difference is that the ginger is finely minced and part of the rub-marinade for the flank steak.

Flank steak, by the way, is not actually “steak”. It is a cut that comes from a cow’s abdominal muscle and it is relatively inexpensive. Flank steak is very lean and contains very little fat, so you want to be careful not to overcook it. Flank steak is low in calories and an excellent source of lean protein, as well as vitamins B6 and B12 and thyroid-supporting minerals, like zinc, selenium and iron.

Flank steak, by the way, is not actually “steak”. It is a cut that comes from a cow’s abdominal muscle and it is a relatively inexpensive cut. Flank steak is a very lean and contains very little fat, so you want to be careful not to overcook. Flank steak is an excellent source of lean protein, vitamins B6 and B12 and thyroid-supporting minerals, like zinc, selenium and iron.
 

Ginger Flank Steak

Serves 2

 
1 to 1-1/4 pounds pasture-raised flank steak, rinsed and patted dry
2 tablespoons minced gingerroot
Celtic sea salt
Freshly ground black pepper
Juice of 2 limes

Place flank steak in a 10-inch Pyrex pie plate or other non-reactive pan large enough to hold it.  Season flank steak on both sides with

Celtic sea salt and pepper.  Spread minced ginger over both sides of the flank steak.  Pour lime juice over steak.  Cover pie plate with plastic wrap and let steak marinate in refrigerator for at least 30 minutes.

Heat oven to “Broil”.  Place rack on top.  Broil steak for 2 minutes, each side, on top rack (closest to heat source) for  total of 4 minutes.  Depending on how thick the flank steak is, you may want to broil the steak another 2 to 3 minutes (each side) on the lower rack. Be careful not to overcook as flank steak is very lean.

Let rest 5 minutes, then slice and serve.