Prepare marinade:
   1 Tbsp cornstarch
   3 Tbsp dry white wine
   1/2 tsp sugar
   2 Tbsp soy sauce

1 lb flank steak, preferably pasture-raised
1 bunch broccoli
1 Tbsp coconut oil
1 medium onion, chopped
1/2 tsp ginger root, fresh, chopped fine
1 tsp garlic, minced

Slice steak into very thin slices on the diagonal.  Marinate steak in marinade for at least 10 minutes.

Cut broccoli into 1/2 inch pieces, peeling stem if tough. Steam broccoli for 3 minutes, or until just fork-tender. Drain well.

While broccoli is coming to a boil, sauté onion, ginger and garlic in oil. When onion is translucent, add steak slices and stir-fry 2 or 3 minutes until lightly browned, but still rare. Add broccoli and stir-fry until hot.

May be served with hot fluffy rice.

Yield:  4 servings

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For a new flavor treat that combines meat, vegetables, fruit and rice, try Indian curry. If the delightful flavor of curry is new to you, start with one teaspoon. As you learn to love the flavor, experiment with stronger imported curry powder. Chicken also makes a wonderful curry.

1 Tbsp coconut oil
1 pound stew beef, preferably pasture-raised
1 large onion, chopped
1 - 2 garlic cloves
1-3 tsp curry powder

1 medium zucchini, cut in cubes
2 Tbsp raisins
1 medium apple, cubed
1/2 cup dry white wine
1 cup water or broth
Celtic Sea Salt, to taste

Heat the oil over medium heat in a heavy cooking pot and brown the meat until it loses its red color. Add onion, garlic, and curry powder and sauté 5 minutes.

Add remaining ingredients. Cover tightly and simmer until meat is tender. Serve over hot rice. Top with accompaniments served in several small bowls.

Yield: 4 servings.

Suggestions for accompaniments:

Hard boiled egg, chopped pineapple, crushed peanuts, chopped banana, chopped green peppers, chopped  tomato, chutney, grated cheese, shredded coconut.

This is an wonderfully satisfying meal all by itself. No need for salad, bread, or dessert.

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1 cup bottled home style pasta sauce
1 Tbsp red wine vinegar
1/2 tsp cinnamon
1/4 tsp cumin
1/8 tsp cayenne pepper or hot sauce
1/4 cup raisins
1 jar (2 ¼ oz) pitted Spanish olives

1/2 cup plus 2 Tbsp slivered almonds
Celtic Sea Salt, to taste

Heat about an inch of water in a large saucepan (a steamer works well). Cut squash into quarters and remove seeds. Place rind side down in saucepan (or upper part of steamer) and cover tightly. Steam over medium-low heat about 25 minutes or until tender.

Meanwhile, brown meat in oil in large skillet, breaking into small chunks as you go, about 5 minutes. Add onion, green pepper, garlic and cook 5 minutes more, stirring often.

Stir in the next 7 ingredients. Cover and cook 10 minutes. Add ½ cup almonds and salt to taste and stir (add a little water if sauce is too thick).

Remove squash from saucepan, scrape pulp into "spaghetti" with a fork and then spoon onto dinner plates. Spoon picadillo mixture over squash. Sprinkle with remaining almonds.

Serve with Glorious Tossed Salad, and Fruit Compote for dessert.

Yield: 4 servings

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This is a wonderful recipe from Tanzania, East Africa

1 large butternut squash
1 lb ground lean pasture-fed turkey or beef
1 Tbsp coconut oil
1 medium onion, chopped
2 tsp curry powder
¼ cup water
Celtic Sea Salt to taste

Peel squash, remove seeds, and cut into 1/2" thick slices. Set aside.

Brown meat in coconut oil in large pan, breaking into small pieces as it cooks.

Add onion and curry to pan and sauté for 2 minutes, stirring often.

Add squash, water, and salt to meat, cover, and simmer until squash is tender, adding a little water if it becomes dry. Mash squash with a fork and mix with meat.

Serve with cooked green beans or zucchini and a large tossed salad.

Alternate method: Cook seeded, unpeeled squash separately first until tender (steamer works well). Let cool slightly, then peel squash, and add to turkey and onions and proceed as above. If squash seems dry add a little additional water.

Yield: 4 servings

1 beef heart (about 3 pounds) from pasture-raised animals
1 cup parsley, chopped
3 Tbsp butter

1/2 cup red wine
1/2 cup water
salt to taste
flour
1/4 cup cream or milk
1/4 cup current jelly (optional)
Cut heart in half lengthwise. Carefully remove fat, arteries, veins, blood, and sinews. Wash thoroughly and dry. Cream butter. Work in parsley. Stuff heart with parsley mixture. With string tie heart into a roll. Sprinkle with flour. Brown heart in hot butter. Add salt, red wine and water. Simmer, covered, for 3 hours, turning occasionally. Add liquid if needed. (I’d stick it in the oven, 275 – 300 F, or use crock pot) When tender remove the meat from pan and make gravy with the drippings, using 1 cup of liquid from dripping and 1 Tbsp flour blended with cream to thicken.  Slice meat and serve with potato, gravy and green vegetables. Heat leftovers gently in gravy.

Variation: Stuff heart with mixture of peeled and cored apples and prunes mixed with butter.

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1 lb ground turkey, beef, or pork, from pasture-raised animals
1 medium apple, cored and diced or shredded
1/4 cup onion, diced or grated
2 cloves garlic, minced

1 1/2 tsp rubbed sage
1 tsp Celtic Sea Salt
1/2 tsp red pepper
1/2 tsp black pepper
1/2 tsp dried thyme
1/4 tsp ground allspice

(Optional first step – sauté onion in 1 Tbsp butter before mixing with meat. Add to meat mixture last and mix immediately, or you will have chunks of hard butter that are difficult to mix in.)

Set pan for frying patties to medium heat, adding a teaspoon or so of coconut oil. If you intend to freeze some of them set out a cook sheet covered with wax paper to place the patties on.

Combine first four ingredients in large bowl and stir.

Stir together remaining ingredients in small bowl. Sprinkle over meat mixture. (Add onions if you sautéed them.) Using your hands  mix until well blended. (This is much more comfortable if you wear rubber cloves)

Shape into small 1/2 inch patties ( I make about 12 so each equals about 1 ounce of cooked meat.) and place in pan or on cookie sheet, as desired. When all patties are formed, clean your hands and place cookie sheet of patties in the freezer. Cook the patties in the pan over medium heat until nicely brown on each side. You may turn the heat down low and cover the pan to complete heating the patties if they are too rare for your liking, or if the meat was not pastured-raised and more likely to be contaminated.

(When patties in freezer are completely frozen, in about 3 hours, place patties in a plastic bag or other container in the freezer. They can be cooked easily directly from the freezer.)

1 lb lean beef, sliced thin
1 Tbsp coconut oil

1 cup onion, sliced vertically
2 cloves garlic, chopped
more oil, as needed
¼ lb fresh mushroom, sliced

1 ½ Tbsp flour
½ tsp Celtic Sea Salt
Pepper, to taste
¾ cup beef broth

2 Tbsp red wine
Sour cream, ¼ to ½ cup to taste
Worcestershire sauce, to taste

4 cups shredded fresh cabbage (You want long shreds, not chopped)
1 Tbsp butter
¼ cup water
1 tsp poppy seeds

Prepare all ingredients before beginning to cook, as both items cook quickly. Place cabbage, butter and water in covered sauce pan.

Turn on heat under cabbage, When it comes to a boil turn down heat and cook 5 minutes or until just crunchy tender. Add poppy seeds and toss.

Meanwhile, brown meat in oil quickly. Remove from pan while still rare and reserve.

Sauté onion and garlic in oil until tender. Add mushrooms and sauté briefly.

Sprinkle flour, salt and pepper over onions and stir. Add broth and stir until thickened.

Add remaining ingredients along with meat and stir until heated through. Serve immediately, the beef over the cabbage. Good with carrot salad.

Yield: 4 servings