Below you'll find some of the meat dish recipes that members of the SCD
mailing list have mailed to one another.... If
there is any contradiction between instructions in Breaking the Vicious
Cycle and any recipe in these archives, kindly adhere to what the book states.
/ buffalo / kangaroo / lamb / pork / venison
- 1 Large Sirloin Steak
- 1 Small Onion (chopped)
- 2 Cups Tomato Juice
- 1/2 Cup Homemade Yoghurt
- 1 Pint Fresh Mushrooms
Have butcher tenderize
steak. Cut in strips and brown in olive oil, add onions & sautee.
Add tomato juice and simmer until tender.
Add sliced mushrooms and yoghurt and simmer for five more minutes.
Add spices to taste.
Serve with vegetables or salad.
- 3 medium zucchini,
- 1 cup sliced mushrooms
- 2 tbs. oil
- 1 pound ground beef
- 1 small onion, chopped
- 2 cups tomato sauce
- 1/2 tsp. oregano
- 1/2 tsp. basil
- 1/2 tsp. salt
- 1 green pepper,
- 2 cups shredded
cheese, your choice
and mushrooms in oil until tender. Cook ground beef and onion
until browned in separate pan; drain. Stir in tomato sauce
Layer half each
of zucchini mixture and diced green papper in a lightly greased
13x9 pan. Spoon half of ground beef mixture over vegetables.
Sprinkle with half
of cheese. Repeat leayers of vegetables and ground beef.
at 350 F for 30 minutes. Sprinkle with remaining cheese, and
bake an additional 5 minutes.
Slow cooker or casserole in the oven works great for this
- 3 lbs stew beef
- juice of two lemons
- 2 cup beef stock
(homemade, not store-bought)
- 2 onions chopped
- 1 1/2 tsp ground
- 1 cup chopped green
chiles, (hot or mild)
- 2 cloves minced
- 2 tsp oregano
- 1 T vinegar
- 1 T honey
Marinate beef in lemon juice. Place all ingredients in an oven
proof casserole dish (or slow cooker) and bake at 250 F for
about 12 hours. (I did this overnight and then let it sit for
the day. Had it for dinner that night.)
the meat loaf recipe from the Dr. Atkins Diet book, minus worcestershire.
I like it a lot
better than the veggi recipe.
Ketchup baked on the top
makes it really yummy...
- 3 lb ground meat
- 3 eggs
- 3 gloves garlic,
- 3 tbl cilantro
or Italian parsley
- 6 oz sharp cheddar
- salt to taste
Preheat oven to
375 degrees F
In large bowl,
thoroughly mix all ingredients. Place meat into oiled loaf
pan & bake 45 min to 1 hour.
Beef Flank Steak with Brocoli Stuffing
! (from our Saturday night menu)
- Flank Steak
- Salt (SCD-safe)
Lightly salt +
pepper the steak on both sides. Spread one side with mustard.
(We asked the butcher to slightly tenderize the meat).
... Stuffing ...
- 2 bunches brocoli
- 1 onion
- 3 slices bacon (without
- 1/4 cup parsley
- 2 T chives
- 2 T tomato sauce
- 1/4 cup almond flour
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tsp paprika
Heat oil in frypan.
Add onion + bacon. Cook until bacon is crisp.
Add brocoli. Cook until soft. Stir in rest of ingredients.
Cook 1 minute. Spread stuffing on mustard side of steak.
Roll up like a jelly-roll. Tie with thread or string to keep
- 3 slices bacon (without
- 2 small onions
- 1 cup beef broth
/ water (home-made)
- 1 tsp mustard
- 2 T homemade ketchup
Cook bacon in Dutch
oven or heavy casserole until partially done. Add meat roll.
Brown on all sides. (By this time the bacon is crisp). Add
onions. Saute 5 minutes. Pour in beef broth or water.
Cover Dutch oven. Simmer one hour. Remove meat.
Season pan juices with mustard and ketchup. Put juices in
blender and puree.
Serve gravy separately.
- 1 1/2 lbs ground
- 1 onion -- chopped
- 1 small bell pepper
- 2-3 cloves garlic
- 24 oz. tomato juice
(no added sugars)
- salt and pepper
- Frozen Peas, or
string beans, or
fresh green beans if possible.
- 1 head cauliflower
- 1 stick unsalted
- 12 oz. sharp cheddar
cheese ( you experiment with different kinds and quatities of
Brown ground beef, onion, bell pepper, and garlic. ( If you
are concerned about the fat left in pan, you can brown meat
in microwave. Take a plastic colander and place in microwavable
bowl. Break meat apart and place in colandar and microwave till
brown, stirring occassionally. The fat will drip into bowl and
you can throw it away.) Add tomato juice and string beans (or
peas or a mixture of the two) and cook on top of stove till
it thickens. Add salt and pepper to taste.
While the meat sauce is cooking you can cook the cauliflower
till tender. Drain cauliflower and then beat or blend in food
processor. Add buter and salt and pepper and about 1/2 of the
cheese. (These are a variation of the cauliflower potatos.
Put meat in a casserole dish. Top with cauliflower potatos and
then top with cheese. Bake at 350 degrees for about 30 minutes.
I sometimes put mine in individual casserole dishes, bake and
then when they are cooled down. I freeze them. This way I have
something I can take with me. I just heat it up in a microwave.
South African Biltong
This recipe is best begun in the morning.
Use lean beef cut into strips - I use topside.
Put one layer of meat into a bowl. Mix together some coriander
(cilantro), salt, a little pepper and some
vinegar. Sprinkle this mixture over the layer of meat, then
put in another layer and sprinkle it and so on until all the
meat is in the bowl. Leave it in the refrigerator for a few
hours, then turn it over and leave for a few more hours.
To dry the meat, South Africans hang it outdoors on hooks, in
a well-airedposition - but only AT NIGHT. after a week of night-time
hanging, the meat is ready
You can also use a dehydrator to dry it in about 20 hours.
- 1 1/2 cups salt
- 1/2 cup coriander (cilantro)
- 2 tsp nutmeg
- 2 tsp cloves
- 2 tsp mixed spice (try to make your own)
- 2 tsp ground mace
- 2 cups vinegar
Mix all spices together. Use as much as you want of each. Sprinkle
on meat. Marinate for 24 hours then hang at night or dry in
That's all for now -
South African Biltong (II)
the hour, scrape off all the excess salt with a knife (don't soak
it in water!). Then get some vinegar - preferably apple-cider
vinegar, but any vinegar will do. Put some vinegar in a bowl and
dip the strips of meat in the vinegar for a second or so - just
so that the meat is covered in the vinegar. Hold the biltong up
so that the excess vinegar drips off. Then sprinkle ground pepper
and ground coriander over the meat on all sides. Once you have
done this, the meat is ready to dry. There are several methods
of drying. One is to hang it up on a line in a cool place and
have a fan blow on it. This method is a bit difficult because
if the air is humid the meat can spoil. The method I use is a
home-made 'Biltong Box'. This is basically a sealed wooden box
(you can use cardboard if you like) with holes in it and a 60w
lightbulb inside. Just hang the meat at the top of the box, and
leave the lightbulb on at the bottom. The heat from the lightbulb
helps dry the meat (even in humid weather) in about 3-4 days.
Remember, the box must be closed on all 6 sides except for a few
holes (as per the diagram below). The whole theory behind this
method is that hot dry air rises thus drying the biltong. The
holes are quite important as they promote good air circulation
in the box.
know when the biltong is ready when it is quite hard, but still
a bit moist inside. Of course, some people like it 'wet' and others
like it 'dry'. It's all a matter of taste. Most South Africans
I know like it in between - basically just a bit red inside. If
it has gone green, then the meat has spoiled (i.e. don't eat it).
include the above recipe, but add flavours like Worcestershire
sauce, BBQ sauce, tabasco sauce, soy sauce, etc.. Just brush these
sauces on after applying the vinegar using a basting brush.
FROM CECILIA - DON'T BE TOO CONCERNED ABOUT BUILDING THE DRYING
BOX. I USE A COMMERCIAL FOOD DRYER. IT TAKES AGES BUT WORKS.
Vegetable and Meat Lasagne
(I brought this to a potluck dinner and normal eating people
went back for seconds)
* When I cook I usually just throw things in without measuring,
so I am approximating amounts. You may have to taste.
- 1 lb. ground beef
- onion (1/2 cup
- 4 toes of garlic
- (I put through a garlic press)
- three grated carrots
- 20 oz tomato juice
(no added sugars)
- 1 fresh tomato
- 1/2 teas.thyme
- 1/2 teas. oregano
- Salt and pepper
- Any other seasonings
you normally put in your spaghetti sauce.
- Parmesan or Romano
cheese or a mixture of both. (grated).
- Cheddar Cheese
- Zucchini squash,
peeled, sliced thin lenghwise
Brown meat (I brown my meat by putting in a plastic collander
and putting collander in bowl and microwaving till brown. I
break it up with a spoon as it is browning. This way all the
extra fat drips into the bowl.)
Add minced onion, garlic, carrots, tomato juice, tomato and
seasonings. Let this cook till all vegetables are cooked and
the sauce is at the concistency you would like.
Put a little sauce on the bottom of pan and then layer squash,
sauce and cheese. Then repeat ending with cheese. I usually
do 2 layers.
Bake in a 350 degree oven for 30 minutes or until cheese is
Karen A Bartlett
recipe that I really enjoy - from the Pillsbury cookbook.
- 2lbs beef stew meat
- 1 tsp salt
- 1/8 tsp pepper
- 1/8 tsp thyme leaves
- 1/8 tsp marjoram
- 1/8 tsp rosemary
- 6 whole carrots,
cut into chunks
- 3 stalks celery
- 1 large onion, chopped
- 1/4 to 1/2 cup red
- 2 cups chopped tomatoes
and their juice
Heat oven to 250
degrees. In ungreased 3-quart casserole, combine all ingredients;
Cover; bake for 5 to 6 hours or until meat and vegetables
are tender, stirring occasionally.
6 to 8 servings
Note: I usually layer the meat first, then the veggies, then
the tomatoes with all the spices in it. This can probably
be cooked in a crock pot as well.
Meat Balls and Tomato Sauce
- approx. 2 cups of
SCD bread crumbs
- approx. 1/2 lb.
pork, 1/2 lb. veal AND 1/2 lb. beef
- 1 medium sized onion
- 2-3 garlic cloves
- 1/2-3/4 cup of homemade
- 2 beaten eggs
- 1/2 cup of shredded
brick cheese (cheddar, colby, etc.)
- parmesean cheese
- black pepper
- cayenne pepper
-mix this with your hands and form balls
-fry in olive oil in a large pot
-when meat balls are cooked add 2 quarts/liters of tomato juice;
parsley, a few basil leaves and some crushed garlic
-simmer for approx. 2 hours
(this is my mom's recipe for meatballs adapted for SCD - I think
they are amazing alone or with spaghetti squash)
Stuffed London Broil
Here's a fussy beef dish that we love. It's worth the fuss.
- 2 to 3 pound
one inch thick London Broil (have a butcher butterfly it --
almost cut in half lengthwise or do it yourself with a very
Open it up and pound it out a bit with a mallet. You want
it to be fairly thin so that it rolls.)
- 8 oz. homemade
oil-soaked sundried tomatoes
- 1/3 cup oil cured
olives(black or green pitted)
- garlic to taste(minced)
- 2 thinly sliced
- 1/3 to 1/2 cup
fresh parmesan or asiago cheese(grated)
- 20 oz. chopped
spinach, or kale
- 3 tbs. fruity
olive oil (I like very dark green ones from Greece)
- pepper and salt
Process sundried tomatoes, some of oil and the olives. You
want to have a paste. Saute onions in olive oil till barely
golden. Add minced garlic and cook for a minute. Add greens
and mix well. Spread tomato/olive mix over beef. Spread greens/onion
mix over that. Sprinkle cheese over
all. Carefully roll beef up and secure with butcher's twine.
Sprinkle with pepper and salt. Place in 350 F (180 C) oven
for one hour. Let cool to room temp. Take off twine and cut
in slices. I serve this with oven roasted turnips or carrots
and grilled tomatoes.
beef / buffalo / venison / lamb / kangaroo
asked for my pemmican recipe - I have FOUR of them, and out of
those four, with MUCH trial and error, I have formulated one which
I think is the best way to do it. By the way, the best way to
grind dried meat is in a blender, I have now discovered!
Beef, Buffalo, Venison, Lamb Jerky
beef suet (Optional) - Dried fruit leathers or sultanas (golden
raisins) or dried blueberries or any seedless dried fruit not
preserved with sulphites.
(melt) the suet, until it becomes a rich golden-brown liquid.
Strain it and throw away any solids that remain. Allow it to cool
- it will turn white. (Rendering twice will give the suet better
blender, grind the dried meat to a powder. Chop or grind the dried
fruits and mix them with the dried meat powder.
the suet for the second time. Make sure it is as hot as it can
get without smoking. (Smoking means burning.) Pour the suet into
the dried meat mixture, adding JUST ENOUGH to moisten the particles.
If the suet is too cool you will have to use a lot of it to stick
the mixture together and the pemmican will be too rich and fatty.
At this point, if the suet is cooling down too quickly to allow
it to soak in properly, you can microwave the whole mixture to
warm it up.
the warm pemmican into a bar tin, using the back of a spoon. Allow
it to cool in the fridge then turn it out and cut it into bars
about the size and shape of candy bars.
each bar in waxed paper or lunch paper and close it with a sticky
label displaying the type of pemmican you have made - eg. "Venison
& Blueberry", or "Plain Beef" or "Buffalo
been told that pemmican will keep for months out of the fridge,
if properly made. This makes it a wonderful high energy travelling
also been told that pemmican is an acquired taste. If anyone makes
it please tell me what you thought of it.
have 2 more good recipes for South African Biltong (Jerky), if
anyone wants them.
can also use kangaroo meat...
Beef baked with Yoghurt and Black Pepper
- 6 T vegetable oil
- 2 lb boneless stewing
beef cut into 1 1/2 inch cubes
- 3 meduim onions
- 6 cloves garlic,
peeled and minced
- 1/2 tsp dried ginger
- 1/8-1/2 tsp cayenne
- 1 T paprika
- 2 tsp salt
- 1/2 tsp balck pepper
- 1 1/4 cup SCD yogurt,
350 F (180 C). Heat the oil in a wide flameproof casserole
type pot over a med high flame. When hot, put in as many meat
piaces as the pot will hold easily in a singe layer. Brown
the meat on all sides and set aside ina deepplate. Brown all
meat ths way and then remove.
Put the onions
and garlic in teh same pot and turn heat to medium. Stir fry
the onions and garlic for about 10 minutes or until browned.
Add the meat and juices as well as the ginger, cayenne, paprika,
salt and pepper. Sitor for a minute. Now add the yogurt and
bring to a simmer. Cover tightly, first with aluminum foil
and then the lid to the pot, and bake in the oven for 1 1/2
hours. If the meat is not tender after this time, add 1/2
cup boiling water, cover tightly and bake another 20-30 minutes.
Stir before serving.
Hope you all enjoy
these! And forgive any typos -- not a great typist!
Lamb with Lemon and Almonds
- 8 lamb drumsticks
(Frenched lamb shanks)
- 1 tablespoon olive
- 1 onion, finely
- 3 teaspoons crushed
- 1 teaspoon turmeric
- grated zest and
juice of 2 lemons
- 1 cup white wine
- 1 cup chicken
- 4 fresh or 2 dried
- 2 tablespoons
1. Heat a little of the oil in high in a deep-sided pan. Fry
onion, garlic and turmeric for 1 to 2 minutes. Remove and
2. Heat a little more oil on high. Brown lamb drumsticks in
2 batches, removing each batch before adding the next. Remove
lamb drumsticks and put aside.
3. Reduce heat and return onion to pan. Stir in remaining
ingredients and return lamb drumsticks. Cover and simmer 1
1/2 to 2 hours or until tender.
Garnish with sliced black olives and chopped parsley.
Boneless Pork Chops with Ginger, Fig, and
This is really yummy and totally SCD friendly, the sauce would
probably be good with chicken and duck breast too.
The recipe can be prepared in 45 minutes or less.
- 1 lemon
- 1 medium shallot
- 4 dried figs (preferably
home-dried or Calimyrna)
- two 1 1/4-inch-thick
boneless pork loin chops (about 3/4 pound)
- 1 tablespoon olive
- 1 teaspoon grated
peeled fresh gingerroot
- 1/3 cup water
- 2 tablespoons dry
- 1 tablespoon unsalted
Garnish: lemon slices
With a vegetable peeler cut 3 lengthwise strips of zest from
lemon and cut strips crosswise into enough very thin slices
to measure 1 packed teaspoon. Squeeze 2 tablespoons juice from
lemon. Mince shallot and cut figs into 1/4-inch-thick slices.
Pat pork dry and season with salt and pepper. In a skillet heat
oil over moderately high heat until hot but not smoking and
saute pork until browned, about 1 minute on each side. Transfer
pork to a plate and in fat remaining in skillet cook shallot
and gingerroot, stirring, until fragrant, about 30 seconds.
Add pork, water, wine, zest, lemon juice, and figs and simmer,
covered, 10 minutes, or until pork is just cooked through.
Transfer pork to 2 plates and if fig mixture is too liquid boil
until reduced to a sauce-like consistency, about 1 minute. Whisk
butter into fig mixture until incorporated.
Garnish pork with compote and serve with lemon slices.
recipe has been sent to you from Epicurious Food
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- 1 teaspoon butter
- 1/4 cup sliced fresh
- 1 tablespoon chopped
- 1 tablespoon chopped
- 1 small tomato,
peeled and finely chopped
- 1/4 cup water
- 1/2 teaspoon lemon
- 1 clove chopped
- 1/8 teaspoon ground
- 1/8 teaspoon dried
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
- 1 pork chop
onion and green pepper in butter until tender. Stir in tomato,
water, lemon juice and seasonings. Place pork chop in baking
dish and spoon vegetable mixture over top. Bake at 350 F until
pork chop is done.
This recipe is
for one serving so I just multiply the ingredients by however
many servings I wish to make. It suggests you serve over rice.
I served rice to the other members of my family and spaghetti
squash to my son.
I have never personally used "chili powder" and is the
reason for my previous post on the subject. With that said, my
wife does. Here's my wife's version of the chili recipe... quite
pkg of white (navy) beans (900g -- 2 lbs)
overnight (8-12 hours). Throw away water. Add new water to
cover and simmer (bring to boil and then reduce) 2-3 hours.
Drain and put in large roaster.
2 lbs hamburger
4 cloves garlic
hamburger and garlic until cooked. Drain fat and put in roaster.
The following are good carbohydrates, and you need not use
all of them.
2 zucchini cut in chunks
4 grated carrots
5 chopped tomatoes
3 chopped onions
5 stalks of celery
ingredients listed above with oil or butter until tender.
Put into the roaster.
1-2 cans (large) tomato juice
2 tsp chili powder (or any spices)
2 tsp red pepper flakes
spices can be added to your liking. Add to roaster and stir.
in 300 degree (F) oven for 2-3 hours. Stir every 30 minutes.
You may have to add more tomato juice.
a large quantity and freezes well in serving size containers.
- 0.5kg/1lb lean minced
- 1 medium aubergine/eggplant
- 2 cloves garlic
- 100g/4oz cheddar
- olive oil
- sunflower oil
Slice the aubergines quite thinly (about 3-4mm) and layer them
in a deep dish, salting each layer as you go. Leave them at
least an hour, preferably two, and then drain and rinse off
the juice which appears. Shake them dry.
Heat a frying pan and fry single layers of aubergine in olive
oil until darkened and tender. When all the aubergine is cooked
put it aside.
Heat some sunflower oil and cook the mince until just brown,
adding the pressed garlic in the last minute or two.
Layer in the order meat -> aubergine -> grated cheese
in a deep dish (two or three repeats of the layers) and bake
in a medium hot oven for about twenty minutes, until the top
cheese layer is golden and bubbly.
2 huge servings or 3-4 smaller ones.
Chorizo Clasico Mexican Sausage
Makes about 2 lbs
- 8 dried mild red
chiles, preferably 4 anchos and 4 New Mexican
- 1 3/4 lb
ground pork or hamburger
- 1/2 cup minced
- 2 TBL white vinegar
- 10 garlic cloves,
minced or pressed
- 2 tsp cumin seeds,
toasted and ground
- 2 tsp dried oregano
- 1 1/2 tsp
- 1 1/2 tsp
fresh ground black pepper
- 1/2 tsp ground
- pinch of cinnamon
Preheat the oven to 350 F. Break the stem off the chile pods
and discard most of the seeds. Place the pods in a single
layer on a baking sheet and roast them for about 5 minutes,
being careful not to scorch them. After chiles have cooled
off enough to handle, break each chile into several pieces.
Transfer the pieces to a blender and blend until they are
evenly ground. In a medium bowl, mix together the ground chiles
and all the other ingredients. Cover the bowl and refrigerate
it for at least 24 hours. Fry it crumbled over medium-low
heat until it is richly browned. The chorizo keeps
uncooked and refrigerated for about a week and freezes well.
Figure out how much you are likely to use at one time, and
freeze that amount up in little packets. If using beef instead
of pork, you might want to put about a tsp of a
mild oil in the pan when you cook it up, or add maybe 1/4
cup oil to the recipe.
I usually make the below recipe with it:
SCRAMBLED EGGS WITH CHORIZO AND CHEESE
Cook up the chorizo in a fry pan, removing excess oil if it
Stir eggs in a bowl with a fork, add some greated cheese.
Pour egg and cheese mixture over cooked chorizo and let cook
over medium heat until done, stirring gently occasionally.