“It’s Not Gourmet, Bro!” – Beef and Butternut Braise




This is the second installment in the “It’s Not Gourmet, Bro!” Series. I like this video because it shows that things don’t always go as planned.

I am not a huge fan of the slow cooker, but a lot of people are, so I will cook use mine for this series. It might be time to upgrade to a larger one too. If you don’t have a slow cooker, simply use a hotel pan covered with a piece of foil. Cook at 290° for 8 hours and you’ll achieve the same result.

There are a lot of amazing things coming up on PaleoNick.com, so be sure to stay tuned. And, do me a favor and tell your friends about this site. You’ll also be doing them a favor by exposing them to food that will give them more energy and help them live longer. So, it’s a Win-Win!

Speaking of Win-Wins, we are heading to Disneyland tomorrow to celebrate “The Jo’s” third birthday. I’m thinking a Churro and a Corn Dog might be a Win-Win… But, I’m packing some PALEOKITS just in case… I’ll keep you posted.

Whatever you do today, do your best. Keep your head up, keep a smile on your face, keep making moves, and, by all means, “Keep It Paleo!”

Your Pal,

Paleo Nick

This Guy’s Dad

“It’s Not Gourmet, Bro!” – Beef and Butternut Braise

Ingredient List:

  • 2 Pounds Grass Fed Beef Stew Meat
  • 4 Cups Butternut Squash, medium dice
  • 1 Large Onion, large dice
  • 3 Large Carrots, large dice
  • 4 Stalks Celery, large dice
  • Kosher Salt, to taste
  • Black Pepper, to taste
  • 1 28oz. Can Diced Tomatoes
  • 1 15oz. Can Crushed Tomatoes or Sauce
  • 2 Bay Leaves

Preparation Instructions:

  1. Place butternut squash in the bottom of a large mixing bowl.
  2. Throw stew meat on top of squash and season with salt and pepper to taste.
  3. Add carrots, celery and onion to the bowl and season again to taste.
  4. Add diced tomatoes and crushed tomatoes and toss all ingredients until uniformly combined.
  5. Pour mixture into a slow cooker or hotel pan and add bay leaves. Cook in the slow cooker on low for 8 hours, or in the hotel pan, covered with foil, at 290°F for 8 hours.
  6. Eat at once or portion into containers and refrigerate for up to a week or freeze for up to 6 months.
  7. Enjoy, share with your friends, and…

“Keep It Paleo!”

Zone Breakdown:

Proteins: (18)

2 pounds of Grass Fed Beef Stew Meat weighs in at 908g.  After it cooks down it weighs about 754g and at 42g per block, that gives us 18 blocks of Protein from the beef.

Carbohydrates: (18)

One cup of uncooked butternut squash equals one block, so with 4 cups, we get 4 blocks.  We also have one large onion which cut up measures out into about 2 cups worth.  With 2/3 of a cup equaling one block we get three blocks from the onion.  Each carrot cuts up into about a cup each, so with one cup equaling one block, that gives us three blocks from the carrots.  Then we have 4 celery stalks.  We know about 2.5 cups equals one block so we are going to say that this is about half a block.  The tomatoes, although similar, have slightly different measurements.  The diced tomatoes equal one cup per blocks, and with 8oz equal one cup we get 3.5 blocks from the diced tomatoes.  The sauce measurement comes in at ½ cup per block, so abut 4oz to a block, so therefore we get 4 blocks from the sauce.  This brings our total carb count to 18.

Fats: (0)

We have no fats from this recipe.

Balancing Act:

This meal is balanced perfectly between carbs and proteins.  Make sure to add in some fats to bring the fat count up and be balanced all the way through.  You can get six 3-block meals from this recipe.


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