Tag: pasture-raised

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Meat Hierarchy

Sometimes when I post about things, I forget that I need to lay a foundation for those that are new/newer to real food, so today, let’s talk about meat.

?Conventional meat: is the cheapest meat available because it is produced on a large scale (think CAFO – confined animal feeding operation), usually with hormones, antibiotics, grain-fed, and honestly, in inhumane conditions.

? Hormone and antibiotic free is better in that they don’t use hormones or antibiotics. But animals are still in CAFOs, still eating a grain-based diet, still unable to move about, still inhumane.

?Organic means that there is no GMOs, no hormones, no antibiotics, and that the feed is organic, although still grain based. Animals are typically still confined and usually kept indoors.

? Grass-fed (beef) and pasture-raised (pork and chicken) means the animals were raised on pastures the way they were intended to live. In the case of cows, they graze on grass only (if labeled grass-finished or 100% grass fed). In the case of pork and chicken, it means that they forage on pasture.

?Grass-fed and pasture-raised is the best quality meat for your health and the health of the planet. It’s also the most sustainable. It’s also the most humane. Animals are eating their biologically appropriate diet, are outdoors, and have access to fresh air and sunlight! This is what I opt for. With that being said, I recommend that my clients buy what they can afford, and work their way towards the top of the inverted pyramid.

? Note that I left NATURAL off this list, that’s because it means ???. It is not a regulated term and it literally is only a marketing tool.

Unless you live near a farm, it can be hard to find grass-fed and pasture-raised meats at grocery stores. My three favorite meat delivery options:

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Breakfast Casserole

While visiting my Aunt Regina and Uncle John in Austin for our trip to South by Southwest in 2010, she made us a delicious breakfast casserole. Ever since then I’ve played with the recipe and made it my own.

First, I added MORE veggies to the original recipe, because, well, VEGGIES. Next, I began omitting the potatoes when we went Paleo. I’ve made it with several different meat options; just bacon, bacon and sausage, just sausage, or some leftover ham during the holidays. My latest version has no cheese since I’m avoiding most dairy. No matter which version you make, it’s sure to be a crowd pleaser. This is my current go-to version.

This is the perfect recipe for Sunday brunch, Christmas breakfast (our tradition), or to make ahead for quick-and-easy breakfasts for the week. While on The 21-Day Sugar Detox, this has been a great option for my husband and I. Let me know what you think!

This picture doesn’t do it justice. I’ll be updating the photo soon.

Breakfast Casserole

cleaneatingwithkatie
If you have a pot-luck or are entertaining some guests this breakfast casserole is perfect. You can use what veggies you have on hand or use your favorites instead. To make it more kid-friendly, reduce or omit the amount of green chilies and/or red pepper flakes.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 40 minutes
Course Breakfast, Brunch, casserole
Cuisine American
Servings 8 people

Ingredients
  

  • 12 eggs pasture-raised
  • 8 slices pasture-raised bacon cooked and chopped
  • 1 can diced green chilies
  • 2 bell peppers diced
  • 1 med onion diced
  • 2 tbsp grass-fed butter
  • ½ tsp red pepper flakes
  • ½ tsp granulated garlic
  • sea salt to taste
  • fresh ground pepper to taste

Optional Ingredients (add any or all of these to tweak the recipe)

  • 1 cup cheddar cheese shredded
  • 1 large russet potato grated
  • ½ lb ground pork sausage cooked
  • 1 cup ham cooked and coarsely chopped

Instructions
 

  • Preheat oven to 350°F.
  • Grease a 13″ x 9″ pan with oil of your choosing (I would use bacon fat reserved from cooking the bacon).
  • Sauté the bell peppers and onions in a skillet with the butter.
  • Crack the eggs into a bowl and scramble. Season with sea salt, pepper, red pepper flakes, and garlic.
  • Optional items: If using the optional items, layer the potatoes first and the cheese last, so it is on top. If using the ham and or sausage, layer them with the bacon.
  • In the baking dish, layer the bell peppers, onions, chili peppers, bacon, and then pour the egg scramble on top.
  • Bake for 30-40 minutes or until firm in the middle. Cool for 10 minutes, then cut and serve. 
Keyword breakfast casserole, casserole

Eggs are a good source of protein and healthy fat; often considered a “perfect food”. They are a good source of vitamins B12, B6, and D, riboflavin, choline, phosphorous, selenium, folic acid, pantothenic acid, iron, and omega-3s. It is important to choose pasture-raised, organic eggs because they are rich in the above nutrients, while factory-farmed eggs generally are not.

Green Bell Peppers are one of the most nutrient dense foods and are a great source of fiber. They are rich in vitamins C, K, B6, thiamin, folic acid, and also beta-carotene. They are great sources of phytonutrients. Green bell peppers help prevent against cataracts, prevent blood clots, which reduces risk of heart attacks and strokes.

Onions are a good source of vitamins C and B6, potassium, and manganese. They are also rich in antioxidants, particularly quercetin, kaempferol, and myricetin, which all play a role in cancer prevention. Onions also help to reduce the risk of cardiovascular disease and osteoporosis.