Saturday, June 17, 2017

Coconut Marinated Short Ribs and Sautéed Kale

PrimalBoneless short ribs aren’t just for slow winter braises. Briefly thrown on the grill, boneless short ribs are also a delicious alternative to steak. The fatty marbling throughout keeps the ribs tender and flavorful. Grilled short ribs don’t necessarily need a marinade, but this one, made from coconut milk, lemongrass, ginger, garlic, fish sauce, and lime is a great one to try.

It’s no secret around here that coconut milk is a much loved, keto supportive healthy fat. Used as the base for a marinade, coconut milk gives meat an extra boost of fat and also adds flavor. It does the same for kale, adding richness and slight sweetness that tones down kale’s natural bitterness.

Coconut marinated short ribs and sautéed kale are best eaten hot, but both the leftover meat and kale will also satisfy as a cold lunch the next day.

Servings: 4

Time in the Kitchen: 1 hour, and at least 1+ hour for marinating

Ingredients

Primal Aviary

Short Ribs

  • 2 pounds (907 G) boneless beef short ribs, cut into 8 to 10 pieces. If the pieces are more than 2-inches/50 mm thick, cut them horizontally into 1-inch/25 mm thick pieces.
  • 1 stalk lemongrass
  • 2 garlic cloves, chopped
  • 1-inch piece peeled ginger, chopped (25 mm)
  • 1 13.5 ounce can full-fat unsweetened coconut milk (divided between short ribs and kale) (400 ml)
  • 2 tablespoons fish sauce (30 ml)
  • 1 tablespoon fresh lime juice (15 ml)

Kale

  • 2 bunches kale, leaves torn from stems and sliced or ripped into small pieces
  • 1 tablespoon coconut oil (15 ml)
  • 2 garlic cloves, finely chopped
  • 1 red chile, thinly sliced, or 1/4 to ½ teaspoon red pepper flakes (2.5 ml)
  • 2 shallots, sliced into thin rings
  • 1 cup high-oleic sunflower oil, tallow, or lard (for frying) (240 ml)

Instructions

short rib marinade

Remove tough outer layer of lemongrass. Bruise and flatten the stalk by crushing it with the flat side of knife. Cut the stalk into 3 or 4 pieces.

Combine lemongrass with garlic, ginger, 1 cup (240 ml) coconut milk, fish sauce and lime juice. Pour the marinade over the short ribs. Chill and marinate at least 1 hour and up to 12 hours.

While the ribs are marinating, fry the shallots for a garnish. In a small pot or saucepan, combine the sunflower oil, tallow or lard (or a combination of two) with the sliced shallots. Turn the heat up to medium. Cook until shallots are deeply browned (not burnt!), about 15 minutes. Stir occasionally, and turn the temperature up or down as needed as the shallots cook. Strain the oil from the crispy shallots. Set the shallots on a paper towel and set aside.

Pull short ribs out of the marinade and wipe off excess coconut milk.

Heat a clean and well-oiled grill to medium heat. Place short ribs on the grill. Don’t move for at least 4 minutes, and flip only when lightly charred. Once the short ribs are flipped, cook 8 to 10 minutes more, or until the internal temperature reaches 135 F (medium rare).

Take the short ribs off the grill and let sit for 10 minutes before slicing.

While the ribs are resting, sauté the kale. Heat coconut oil over medium heat in a wide skillet. Add garlic and hot pepper. Cook 1 minute, then add kale in handfuls, stirring and letting each handful wilt slightly before adding more. When all the kale is in the skillet, add the remaining coconut milk from the can. Cook a few minutes more until most of the coconut milk is absorbed. Add salt to taste.

Served sliced short ribs over kale. Garnish with fried shallots.

short rib 2

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The post Coconut Marinated Short Ribs and Sautéed Kale appeared first on Mark's Daily Apple.



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The 6 Nutrients Vegetarians and Vegan Diets May Be Missing

Incorporating more meatless meals into your diet is a great way to boost health. Research shows that eating more plant-based foods and less animal products can reduce the risk of heart disease, type 2 diabetes and even some cancers. However, whether you choose to eat this way part-time or all of the time, there are a few nutrients that need more planning to ensure you are getting enough. Luckily, there many whole food sources, fortified foods, and supplements to ensure you are meeting the daily nutrient requirements. If you follow a vegetarian or vegan diet, or plan on switching any time soon, be mindful of these 6 nutrients.

 

Vitamin B-12

Vitamin B12, found primarily in animal products, is needed for production of DNA and maintaining nerve cells. A deficiency can cause megaloblastic anemia and nerve damage, among other problems. Therefore, a reliable source of B-12 is essential, especially for vegans, in order to prevent deficiency. Since fortified foods vary greatly in the amount of B12 they supply, a daily supplement is recommended instead.

 

Calcium

Calcium needs can be easily met without animal products since calcium-rich foods are found in all food groups. Vegan sources include leafy greens, calcium-set tofu, soybeans, tempeh, dried figs, almonds, tahini, broccoli and chickpeas, as well as fortified foods.

 

Vitamin D

Also known as the sunshine vitamin, this is one nutrient that we don’t need to obtain directly from our diets during summer months. When the sun’s UV-B rays hit the skin, a reaction takes place that triggers skin cells to manufacture vitamin D. You don’t need much, as fair-skinned individuals can produce up to 10,000 IU’s of the vitamin with just 10 minutes of exposure. However, depending on your skin tone, where you live and the time of year, this amount can be harder to obtain directly from sunlight. Plant-based sources of vitamin D include fortified plant-based milks, tofu, some mushrooms, fortified breakfast cereals and orange juice with calcium.

 

Iron

Iron is found in two forms, heme and non-heme iron. Heme iron, found predominately in meat, poultry, and fish, is well absorbed. Non-heme iron, found in plant foods like fruits, vegetables, grains and nuts is less well absorbed. As plant-based diets only contain non-heme iron, vegans especially should include foods that are high in iron and include techniques that can promote iron absorption. These include sprouting, soaking, and fermenting as well as including a Vitamin-C rich food source. Plant-based sources of iron include chickpeas, lentils, tofu, whole and enriched grain products, raisins, figs, pumpkin, sunflower and sesame seeds and broccoli.

 

Omega-3s

Omega-3 fatty acids provide the building blocks for the brain, nervous system, and cell membranes. Vegetarians and vegan may have difficulty balancing the amount of essential fatty acids and intake of omega-3 fats. Unlike omega-6 fatty acids, omega-3 fatty acids are less common in food, making it easy to be deficient in this important nutrient. Good sources of omega-3 ALA’s are found flax seeds, hemp seeds, chia seeds, walnuts, leafy greens, soybeans, and wheat germ. If these are not included regularly, supplementing with an algae-derived DHA/EPA supplement is encouraged.

 

Zinc

The main sources of zinc in the diet are usually animal products, followed by fortified cereals. However, many plant foods do contain zinc. Being mindful of incorporating these foods into your diet is important, especially since phytates in plant-foods can inhibit some of their absorption. However, the effects of phytates can be lowered through fermentation, soaking, and boiling root vegetables. Good sources of zinc include tofu, tempeh, pumpkin, black beans, chickpeas, lentils, oatmeal, tahini and cashews.

 

Alex Caspero MA, RD, RYT is a Registered Dietitian Nutritionist and Yoga Teacher. She is the founder of Delish Knowledge (delishknowledge.com), a resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their “Happy Weight.” 

*This article was written and/or reviewed by an independent registered dietitian nutritionist.



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