I’ve always enjoyed jerky as part of my Primal diet, but sometimes it is difficult to find minimally processed, low-sugar jerky that meets all the criteria of a Primal food. Last week I took matters into my own hands and decided I would make my own. Following this recipe from The Food Lovers Kitchen with just a couple of minor adjustments, I was able to make some delicious Primal jerky that was my go-to snack all week. Here’s how it went down:
3 pounds of flank steak - as lean as possible for optimal jerky result
3 heaping spoonfuls of minced garlic
1 cup of coconut aminos
1 tsp black pepper
1 tsp salt
1 tsp smoked paprika
1 tsp onion powder
1 tsp garlic powder
1 tsp chipotle powder
Partially freeze meet for 2-4 hours, until mostly solid.By firming up the flank steak, it will be much easier to slice off jerky-size pieces
Slice meat into 1/10th inch thickness strips.Cut at an angle to get a decent amount of width to each piece even with a thin cut of meat
Mix the coconut aminos with the minced garlic and spices in a bowl
Toss the sliced beef with the sauce
Marinate beef from 2-24 hours in the refrigerator.It's good practice to do this in a covered container while mixing the beef about half-way through to ensure that all the meat gets marinating time.
Heat oven to 170 degrees.
Set up racks over cookie sheets lined with aluminum foil (for easier cleanup)
Lay strips of beef out on racks and place in the oven
Cook at 170 for 3-4 hours
Thinly sliced meat as well as leaner meat will take less time to cook.since my beef was a fattier cut, I left the jerky in the oven for nearly 6 hours to reach the desired result. Closely monitor the meat to ensure it doesn't dry out too much.
While this wasn’t the cheapest way to get ahold of Primal jerky, it wasn’t particularly difficult. It takes time, but a lot of that time is just waiting to move on to the next step, or waiting for the meat to cook. Still, there’s something very satisfying in preparing food like this for yourself. I definitely intend on making this (and other similar) jerky recipes throughout the year – especially when I know Primal food options or snacks will be scarce.
Go ahead and give this recipe a try and let me know how it turns out!
As independent as we’d all like to think we are, our challenges and commitments have the best chance at being successful with the help of others. Whether that help comes in the form of active participation or moral support, it all adds up. Think of those that support you (as many or as few as it may be) as your tribe. Your tribe can strengthen your resolve and take you to new heights…or lead you to further away from your goal.
Before going Primal, I made stir-fry all the time, but the noodles and sugary sauce I used made it unhealthy. By using shredded cabbage instead of noodles and making your own sauce, it is totally Primal and delicious. This stir-fry is so good, we have it about once a week. You can substitute in and out any veggies you think sound good. The real trick to a good stir-fry is to cook the meat separately and then add it back at the end.
Adapting to a Primal lifestyle can be rewarding in almost all facets of life. But as they say, nothing in life worth having is easy. I want to simplify the path to optimal health for anyone ready to make the Primal leap, so, learn from my mistakes. I put together a list of five common pitfalls I see that can end up as roadblocks to progress.
For my whole life, American culture has been obsessed with “low fat” foods. “Low fat” has been heralded as the key to staying lean and free of heart disease. However this “low fat” approach comes with no regard to what that food’s nutritional content or chemical components may be. Yes, Twizzlers are a “low-fat food”, but common sense should tell us that this isn’t a food that’s offering us a lot of nutritional value. Right?
One of the most difficult things about dieting is often the hunger, and the pain and discomfort associated with it. Count me among the many who have experienced weight-loss success through calorie restriction and a diligent cardio routine…only to gain the weight back and then some. This traditional approach to weight loss demanded an iron-clad determination, especially to deflect the steady waves of food cravings.
Tell me if any of this sounds familiar to you:
Stress triggers an immediate desire for food…how many cookies do I have to buy to get the free one?
When I’m hungry I get irritable or (as we say at my house) “Hulk out”.
Immediately following a full meal, I feel like I need a snack. That’s what 100-calorie packs are for, right?
I get drowsy in the afternoon, and want to sleep under my desk-turned-corporate-oasis.
I work out only to indulge on food I know isn’t good for me. Good thing there is a Taco Bell in the same parking lot as my gym!
If you can relate to any of these, we’re probably cut from the same cloth…
My wife Kitty and I take a hike with our dog Maggie.
I’ve heard from more than one person that they’d love to try the Primal diet, but their significant other would have a hard time getting on board. If you live together, that will certainly be a challenge, but it isn’t insurmountable. I completely lucked out when my wife, Kitty, agreed to go along with it with Primal immediately but I realize it’s not always that easy. Continue reading →
I spend a great deal of time traveling for work. Long hours in airports, hotel rooms and offices have a way of messing with my ideal routine. In a previous life, these trips wreaked havoc on my body – mainly because I would fuel it with fast-food, sugary snacks, and socialize over a cocktail or five. While it is tempting to let loose a bit on the company dime (and I do allow myself a cheat here or there), I’ve learned that my body is not a big fan of these diversions from its Primal path. Additionally, I find myself getting mentally fatigued much faster when I’m not fueling my body appropriately, which is the exact opposite of what one should be doing on an important business trip. Here are a 5 tips to staying Primal on the road.
Since going Primal, I make chicken wings for about every party I go to. People love them, and it guarantees that Stu and I will have something of some substance to eat if everybody else brings chips and pasta. I found this barbeque sauce on Mark’s Daily Apple and I love it. I doubled the recipe to make 2 cups of sauce, and made a few adjustments to the ingredients. Unlike regular barbeque sauce, there is no HF corn syrup, sugar, or preservatives. The sauce gets its sweet flavor from cinnamon and honey. I have used it on ribs, chicken salad and wings. Continue reading →
We just made these the other night and I’ve been chowing down on leftovers all week. You can make these as regular-sized burgers, but I think the sliders (mini burgers) work better with lettuce cup buns. They are adorable and delicious. I like to cook a lot at a time so I can enjoy leftovers, so we used 2 lbs of beef. This recipe is scaled down for 1 to 1.5 lbs of meat. The real star of this dish is the mushrooms. We get ours at the farmers’ market and they are incredible. Continue reading →