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.

Bison is NOT the same as buffalo. Commercial brands use the terms “bison” and “buffalo” interchangeably. However, while bison and buffalo are from the same Bovidae family, they are not the same animal. Native to North America, bison once roamed the U.S. Great Plains. Bison are bigger and weigh more than buffalo; have smaller horns; and they have a hump which buffalo do not.

Bison naturally forage for—and graze—on grass, weeds and leafy plants, so they are more likely than beef to be grass-fed. Compared to beef, bison is an excellent source of lean protein; containing a high amount of protein relative to a very low amount of saturated fat. Bison is also lower in calories and contains healthy “good” fats, like omega 3 and CLA (conjugated linoleic acid). Compared to other meats, like beef, pork, chicken, even some fish, bison is also lower in cholesterol.

Bison is a rich source of nutrients that support thyroid and immune health, including Vitamin B12, zinc, selenium, B vitamins (depleted immediately under stress) and iron. Iron deficiency is common among those who have thyroid disease, like hypothyroidism and Hashimoto’s and/or adrenal dysfunction. Often, adrenal dysfunction and hypothyroidism/Hashimoto’s go together. After being diagnosed with Hashimoto’s and stage 3 adrenal exhaustion in 2013, I found myself eating red meat 3-4 times a week because my body craved it (this was after years of avoiding red meat).  I also had a long history of iron deficiency anemia.  If you struggle with PCOS or experience heavy or irregular periods, you are also likely to have iron deficiency anemia.

Because bison is so lean, be careful not to overcook.

Cast Iron Skillet Bison Burgers

Makes 5 small burgers

1 pound of ground bison

1 serrano pepper, ends trimmed, roughly chopped
2 scallions, green parts only, thinly sliced
1 large clove (or 2 small cloves) garlic

1 teaspoon smoked Spanish paprika
1 heaping teaspoon Herbes de Provence
1/2 teaspoon Celtic sea salt
Freshly ground black pepper
2 teaspoons 100% pure sesame oil
1 tablespoon raw apple cider vinegar

Place ground bison in a medium stainless steel bowl.

Pulse serrano peppers, scallions and garlic in a small food processor, until minced and well combined.  Add to ground bison.

Add smoked Spanish paprika, Herbes de Provence, Celtic sea salt, pepper, sesame oil and raw apple cider vinegar to bison.

Using your hands, combine all ingredients with ground bison; massage meat well. Form 5 patties. Set aside.

Warm 2 teaspoons of coconut oil or coconut oil to coat a 10-inch (or 12-inch) cast iron skillet over medium-high heat.When the oil is hot (but NOT smoking), add the bison patties. Cook apx. 3-4 minutes on one side. Flip over and cook another 3-4 minutes.  Be mindful not to overcook, as bison is extremely lean.

In my past life as a food and lifestyles writer, I remember a trip to Catalonia, Spain (which hugs the Mediterranean coast in northeast Spain) with great fondness. I spent time at an olive oil estate, learning their production methods, and also took a side trip to Barcelona. Catalan home cooking demonstrates a real affinity for fresh local ingredients from the land and sea.

I especially love this braised rabbit in almond sauce dish. Many variations of this dish contain tomato, carrot and/or bread crumbs in the sauce. This version does NOT, and it is gluten-free.  In Spanish cooking, bread is often used to thicken sauces and gazpachos, but this dish is no less delicious without bread crumbs!

Rabbit is not something you see at the supermarket or at Whole Foods. But, if you have a chance to buy it—say, at the farmers’ market—I encourage you to do so.  I am lucky enough to be able to buy it from a nearby farm that raises rabbit in happy circumstances.

The flavor of rabbit is similar to chicken, but with a stronger, gamier undertone. I happen to love game meat. Rabbit is a very lean source of protein. It has very little fat, not surprising since it is constantly on the move. An excellent source of B12 and B6, as well as other B vitamins, rabbit is also a rich source of protein and thyroid-supportive nutrients: zinc, selenium, iron and magnesium.

The almond sauce is a delicious medley of garlic, cinnamon, ground cloves, freshly ground black pepper, white wine and Celtic sea salt. Unsweetened cocoa gives it unexpected richness and depth. Rabbit liver, included when you buy a whole rabbit, is unexpectedly light and a delectable addition in the braise.
 

Braised Rabbit in Almond Sauce

Serves 4

1 whole rabbit, apx. 3-4 pounds, cut into 6-8 pieces
Celtic sea salt and finely ground black pepper
1/4 cup olive oil
1/3 cup almonds with skin on, blanched and skinned
2 medium yellow onions, minced
(apx. 2 cups)
12 garlic cloves
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon freshly ground black pepper
1 teaspoon Celtic sea salt
1 cup dry white wine
1 teaspoon unsweetened cocoa powder
1/4 cup filtered water

To blanch the almonds: Bring a small saucepan filled with water to a boil. Add almonds. Boil for 1 minute. Remove almonds from the water with a slotted spoon. When cool enough to handle, pinch the almonds, slipping off their brown skins—and discard.

Season rabbit with salt and pepper.  In a Dutch oven, heat oil over medium high heat and fry the blanched almonds with 11 garlic cloves, about 2 minutes. When the almonds and garlic are golden, remove from the pan.

To a glass blender jar, add the blanched almonds, fried garlic and remaining 1 clove of raw garlic, cinnamon, cloves, pepper, salt and wine. Process until smooth.

To the remaining oil (from frying the almonds) in the Dutch oven, sear rabbit pieces over medium heat until browned on both sides, apx. 5-10 mins.  Set browned rabbit pieces aside.  Saute onion until gently browned. Then add rabbit back to the pan and add blended almond-spice mixture into the pot. Simmer rabbit for 15 minutes.

Stir the cocoa into 1/4 cup water. Add to rabbit. Simmer another 20 minutes or until the rabbit is fork tender. Serve hot. Ladle a generous portion of almond sauce over each serving of rabbit.