Tag Archives: primal recipes

Low Carb Cleaning Beef Tenderloin 101

Low Carb Cleaning Beef Tenderloin 101

In all the years I have been cooking I have cleaned many a Beef Tenderloin.  I think the idea of it intimidates most people but I l also think if they know how simple it is do it a lot more would at least give it a try and it’s really almost full-proof. Yeah, it can be messed up but only by a little and even that can be fixed.  Buying your Beef tenderloin is the easy part.  There is no rocket science to it.  You go into a trusted market and making sure it is a Choice slab of meat-buy it.  By the time we are finished we will have eaten everything.  The strap or chain meat all the way through the silver-skin which is usually  considered unusable scraps and to be thrown away.  Well, not this chicky.  I use and eat it all-with relish. From time to time you can will see that scrap pile get larger in the pictures.Low Carb Cleaning Beef Tenderloin 101

I didn’t show how to cut the silver-skin but I can only do so many things at once and using a knife and taking a picture is not possible for me.  The whole top of the tenderloin is encased in silver-skin which needs to be gotten to to begin your project. It is thin just like fish skin is and it is gotten rid of the same way.  The only difference is you can remove a fish skin with one swipe of your trusted flexible filet knife or chef’s knife, and because the tenderloin is rather round it must be done in more that several cuts (passes).  Always blade toward the large end of your tenderloin to keep from tearing the delicate flesh.  Yep, it may take a little time the first time you do this, but the satisfaction of finishing the job is extremely high.  Stick your knife between the silver-skin and the meat and cut upward, following the meat. Make as many passes as it takes but the idea is remove as much as possible and taking as little meat as possible. The pic below has a couple of tiny flecks of silver skin and they will have zero effect.  The slimey stuff on the side will come off by pulling it off with your fingers-it is not silver-skin.Low Carb Cleaning Beef Tenderloin 101

To clean the chain side meat.  OPPOSITE that little nugget of meat (the wing muscle) at the larger end of the tenderloin there is a natural side of fattty looking stuff. To separate it from the tenderloin follow with your fingers and then carefully following the side of the tenderloin,pull it straight back toward you. At both ends you will need to finish cutting it.  Believe it or not, depending how you cut it there are two good sized long rolled steaks and most restaurants (sensibly) use it for Beef Stroganoff.  I use them for 2-3 more steaks or cut up for Steak Tartare, or maybe even Grillades for Grillades & Cheesy Cauliflower “Grits”. I often enough cut some for Beef Blue Cheese Parmesan Bake.

Low Carb Cleaning Beef Tenderloin 101Now for the tricky part of that chain and once you have done it you’ll get it.  Cut off any fat off and put it in your scrap heap.  Now, there is some pretty tough stuff inter-twined in the chain (I just call it more silver-skin) which need to be scraped out.  So, you have to find it and…scrape it out.  Again, like taking fish skin off.  Starting at one end grab the offending skin and start pulling the meat off until you come to the other end.  My chain is still intact and ready to be cut any way I want to.  In this case I cut it into 2 6 oz. pieces to make 2 steak dinners.Low Carb Cleaning Beef Tenderloin 101

Turn your tenderloin around to the wing muscle.  This is a choice little one piece roast and perfect for two people.  Again, following the natural shape just gently pull it from the main tenderloin.  You will need to cut through that natural line until completely separated.Low Carb Cleaning Beef Tenderloin 101

Whew, an easy cut.  Nothing more with that baby.  Now you can finish any trimming of silver-skin and you are ready to begin cutting steaks etc. It is difficult for me to tell you how large to make your steaks, I can only tell what I do which is mostly 4 oz. steaks, the two chain pieces, 4-2 oz. pieces Carpaccio twice, 2-4 oz. packs for Tartare, maybe a 4 oz. package for Stroganofff  and lastly,  that sweet little wing roast.  Sometimes, the very ends can have a bit of embedded silver-skin that’s tough to get to so that’s what I may use for the Stroganoff.Low Carb Cleaning Beef Tenderloin 101 I couldn’t get all my cuts into the picture but for me, it was 22 total meals.  The tenderloin was 6.25 lbs. which means $2.84 per portion.  Again, for me and I told you I used everything which you will see below.  You will have some people with larger appetites than mine and then again, sometimes 4 oz will feed two people or like that gorgeous wing roast for two. A 5-6 oz filet is a pretty big steak and if you like them cooked any more than medium you may want to butterfly them.  That is all up to you.  You will not get what I did but it does show one thing, beef tenderloin is not nearly as expensive as you might think.

In the picture above I want you to look at that scrape heap in the back of the pic next to the scale. it’s now time to fix it.  The pan is probably 40 years old and has been pretty will dedicated to fat rendering for that long.  This is really fun.  Put all the scraps into the pan, lightly salt & pepper it, turn your oven to 350° and just put the pan into the cold oven. But wait..there’s more…                           

Cook for maybe 25-30 min. stir well, turn heat to 400° and cook until they turn into crispy critters. But wait, wait…there’s even more…

Appetizer for two

And then you hit gold-the rendered fat.  And there you have it.  No wasted tenderloin-at all.

Cleaning Beef Tenderloin 101
Print
Ingredients
  1. Recipes are scattered throughout the post for ways to use this.
Instructions
  1. None
Notes
  1. None
Low Carb Scams https://low-carb-scams.com/
No recipes, just pictures.

Some Primal Some Paleo

some primal some paleoI have been thinking for a while now about the fact that many of my recipes are very nearly Paleo which can then sometimes make them Primal so I have decided to list some of them here. Many Paleo Lifestylers eat some dairy, some are 80/20, and some even use lowcarb sweeteners especially, if diabetic.

For most, Paleo is a lifestyle and not necessarily to be followed by someone else’s exacting dogma.

Some recipes have a bit of sour cream, some use Just Like Sugar©, some have Sucralose©, some use combinations and it is easy to substitute one sweetener for another if you don’t like what I use. One of the things I have found to be true for myself is that using several different  sweeteners give a better depth of flavor.  This way, if you want to expand your Paleo recipe repertoire you can use these and make changes as you wish.

Jane Barthelemy author of Paleo Desserts says Just Like Sugar© is her favorite lowcarb sweetener, uses it extensively in her book recipes, and believes the health effects are unique among sweeteners as a pre-biotic (inulin) that promotes healthy intestinal flora and I totally agree with her and to read her entire take on Just Like Sugar© please see further here: http://janeshealthykitchen.com/my-trip-to-the-just-like-sugar-factory/#.U9amo6PQq1g

So…this is just an experiment and I would love for you to make Comments on any particular recipe, whether you liked it…or not…and why.  If heavy cream, cheeses, and some alternative sweeteners are in your list of “sometime eats” then these recipes can be eaten “sometimes”.  As a diabetic, I would not have much left to eat if it were not for “sometime” foods.

Given up keeping this page current.  Way too many recipes & there are paleo people who eat some primal foods.  You will just have to peruse the site and find what’s right for you.

 As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Porcini Dust

Porcini DustPorcini Dust.  I have been making and using Porcini Dust for over 25 years (long before Amazon ever existed) and it is the most ridiculously easy-to-make and best stuff I have ever cooked with.  Restaurant customers had no idea what the flavor was but boy oh boy they sure knew they liked it.  You will need a spice grinder to make it but if you don’t have a grinder you can actually order a 12 oz. jar of it for $18.00 at http://www.amazon.com/Porcini-Powder-12-Jar-Each/dp/B000RHUYC0 and $18.00 seems like a pretty good price to me assuming it is the same quality mushrooms that I use.   I can assure you it will last a long time as you only need a little at a time.  So no recipe card here, just information.

Porcini Dust

Porcini Mushrooms

Porcini Dust

Porcini Dust

These are the mushrooms I use and can be purchased at Pistol River Porcini Dust  In fact they have many different dried mushrooms available.  I also use their dried shiitakes and best of all they are an Oregon company.

This “dust” is used as an ingredient in many of my recipes.

 

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Low Carb Sauces & Dips

Low Carb Sauces & Dips. diabetic friendly recipes, ketogenic recipes, low carb recipes, paleo recipes, primal recipes. All made with Real Food for a healthier you. Please, eat well in good health.

Low Carb SaucesLow Carb SaucesLow Carb Sauces

Low Carb Sauces

Low Carb SaucesLow Carb Sauces

 

 

Please see All Sauces & Dips with pictures and links on Pinterest at Diabetic Chef’s Recipes.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Low Carb Soups

Low Carb Soups. diabetic friendly recipes, ketogenic recipes, low carb recipes, paleo recipes, primal recipes. All made with Real Food for a healthier you. Please, eat well & in good health.

Low Carb SoupsLow Carb SoupsLow Carb Soups

Low Carb SoupsLow Carb Soups

 

Please see All Soups with pictures and links on Pinterest at Diabetic Chef’s Recipes.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Low Carb Oddballs

 

Low Carb Oddballs. We all have diabetic friendly recipes, ketogenic recipes, low carb recipes, paleo recipes, and primal recipes that don’t fit into a narrow category and these are mine. All made with Real Food for a healthier you. Please, eat well in good health.

Low Carb OddballsLow Carb OddballsLow Carb OddballsLow Carb Oddballs

Low Carb OddballsLow Carb Oddballs

Please see All Oddballs with pictures and links on Pinterest at Diabetic Chef’s Recipes.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Low Carb Dinners

Low Carb Dinners. diabetic friendly recipes, ketogenic recipes, low carb recipes, paleo recipes, primal recipes. All made with Real Food for a healthier you. Please, eat well.

Low Carb DinnersLow Carb DinnersLow Carb DinnersLow Carb Dinners

Low Carb DinnersLow Carb Dinners

Please see All Dinners with pictures and links on Pinterest at Diabetic Chef’s Recipes.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Keto LCHF Recipes

Keto LCHF Recipes

Keto LowCarb HighFat RecipesKeto LowCarb HighFat RecipesKeto LowCarb HighFat RecipesKeto LowCarb HighFat Recipes

 

 

Real Low Carb High Fat RecipesReal Low Carb High Fat Recipes

 

 

Keto LowCarb HighFat Recipes. You can eat all the foods you see above and lots more eating a Keto LCHF Recipes meal plan.  Yes I know they look like any other foods you may see and rest assured, they are not.  Your weight will drop off and you will feel so much better.  If it looks scary then you are in the wrong place.  I have maintained my weight for over 9 years so if anyone tells you low carb high fat can’t work long term they are either lying to you or they are ignorant.  There are millions of people worldwide who are eating this way and they don’t care what their doctors or other people say. I can tell you from experience, I am one of those people.  Yes, I am a diabetic and have never taken any medicine, including insulin, and expect I never will.  I am in the camp, as of this writing, that there is no “cure for diabetes” but you can sure help yourself by eating many keto LCHF recipes, and getting off at least some of your medications. I am not here to tell you what to do, but I do provide you with the tools to do it yourself.

That was then & this is now and it seems the whole world got it wrong. What follows are my takes on recipes I could not live without.  I can take most any recipe and make them into a Real Low Carb High Fat Recipe and they stay in my head and have never been put to paper.  Long ago and far away I wrote a tiny book on sauces and come to think about it some of them are already low carb in that I use 40% heavy cream by the half gallon and heavy cream is the base for many sauces and soups.  Yeah, maybe I’ll post some of them at some point.

You will notice that I do not advocate the use of organic fruits & vegetables or grass-fed & organic meats and there is a reason. Though this is mostly what I do, many people are intimidated and let’s face it-it is an extremely expensive life-style. I think if you cannot afford to eat organic then if you are at least eating REAL foods and cooking from scratch, you are way ahead of most people in this country. I do not like Whole Foods Market for reasons explained elsewhere but here in Portland Town we have New Seasons Markets which are kind of mini-Whole Foods and whatever New Seasons doesn’t have there are dozens of specialty markets to fill my needs quite adequately.

Cooking real food does take time.  It does not mean opening a can or grabbing something from the frozen food isle in the grocery.  It means picking the best ingredients you can afford and fixing yourself and/or your family meals from these ingredients. Living a LCHF lifestyle takes time, commitment, and usually a whole change to a Low Carb Pantry, refrigerator, and freezer and once it is done you may wonder why you didn’t do it long ago.

This will be slow for me, as I said the recipes are in my head and need to be put on paper.  So what you find here are just good, tasty, low carb from scratch food recipes.  Listen, I’m a chef, not an internet genius.  Many of the recipes may look more complicated than what you may be used to, but most come together quite easily and usually the more ingredients you incorporate the more complex the flavors.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry EssentialsI am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Low Carb Salads & Dressings

Low Carb Salads & Dressings. diabetic friendly recipes, ketogenic recipes, low carb recipes, paleo recipes, primal recipes. All made with Real Food for a healthier you. Please, eat well.

Low Carb Salads & DressingsLow Carb Salads & DressingsLow Carb Salads & Dressings

Please see All Salad & Dressings with pictures and links on Pinterest at Diabetic Chef’s Recipes.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry EssentialsI am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Low Carb Desserts

Low Carb Desserts. I know, I know, I pretty much look like a Desserts junky here and that is absolutely not the case.  I do like small amounts of pretty much any dessert maybe 1-2 times a week but my LCHF eating lifestyle doesn’t really allow me to eat too many goodies after dinner as I am most often too full. I mostly make them now to dazzle dinner guests.  My absolute favorite listed below?  All of them.  My absolutely least favorite? None of them.  The first sign of an addict?  Denial.

DessertsFood Lagniappe:  When you are baking any kind of cake or bar I advise using professional square, rectangular, or round aluminum pans.  Compared to a glass baking dish aluminum is far and away the better heat distribution system.  No hot spots & no lop-sided cakes.  Magic Line Pans are the best quality available, they come in about every size & shape you will ever need and…they are made here in the USA.  Because I promote this set of pans several places on this site they keep selling out of them so if you don’t see the 6 pan combo call 309-747-2125 and they will make one for you.

Low Carb DessertsLow Carb DessertsLow Carb Desserts

 

 

Low Carb DessertsLow Carb DessertsLow Carb Desserts. diabetic friendly recipes, ketogenic recipes, low carb recipes, paleo recipes, primal recipes. All made with Real Food for a healthier you. Please, eat well in good health.

Please see All Desserts with pictures and links on Pinterest at Diabetic Chef’s Recipes.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Deborah Krueger

Deborah KruegerMy name is Deborah Krueger, I am 70 years old, a diabetic chef, and I live in Portland, OR.

My (real) working life was in all phases of the restaurant business.  Until about 5 years ago, I had been making quilts for ten years, selling them to people around the world.  You may see many of these quilts at www.kingsizequilts.com

In 1972 my parents, already in their early 50’s, opened The House of Health in Greensboro, NC and had it for over 20 years.  They are gone now but that store is in the same location and is still in my family today, owned and operated by one of my parents’ grandsons.  My brother and sister-in-law have two health food stores, one in Winston-Salem, NC and the second in Cana, VA.  Most of my adult life has revolved around food in some way.

I was a chef most of my foodie life and it has been very easy for me to take recipes and make them LCHF so I hope you at least enjoy reading the recipes and certainly trying some of them. Some may look more complicated than others but really, most come together quickly. I use lots of herbs & spices and tried a lot of them with my restaurant customers so I know they are good…Please Enjoy.

Low Carb Food PyramidMy life took a drastic turn when on September 17th, 2010 I was served with the diagnosis of diabetes.  Starting that day I began a food diary and testing my glucose levels 3-4 times a day.  Though I now know pretty much what I can and cannot eat, to this day I still diary all of my food and test 2-3 times a day.  I wanted the opportunity to see if I could turn this around with diet.  I was 5’6” and weighed 175 lbs which, though not grossly overweight, was way too much.  I lost 40 lbs. and have maintained 135-137 lbs. for the last six and half years.  In the past year and a half I lost an additional 15 lbs. (illness) and am now back to my very respectable 135 lbs.  I have chosen a low carb lifestyle which may not be for everyone but it has worked very well for me.  When faced with taking medication or worse, injecting insulin, I wanted to try controlling my diabetes with what I ate and to this day, I am very carbohydrate sensitive and drug and insulin free.  The foods I eat are all of the keto~lchf recipes posted.

If you are interested, all my personal statistics are listed and charted on Odds & Ends
And Personal Statistics

American Diabetes AssociationI do not adhere to much of anything the American Diabetes Association advocates and I certainly do not believe eating “whole grains” is the answer to anything but your lifestyle and what you chose is your business.  This is not about what I believe.  The whole purpose of this website is to expose the (dis)honest and false labeling of internet food products directly targeted and marketed to diabetics and the low carb community so that informed decisions may be made.  Some of these products have managed to infiltrate themselves everywhere. (Think Julian Bakery  Dreamfields Pastas and Eatrite Foods

Toilet PaperThe above label says the diabetes resource you can trust?  I say, would you trust this toilet paper?  Well not me baby, not me, but I think I would trust the toilet paper before I would trust the ADA.  When you put your trust in what they say you will be put on & stay on drugs for the rest of your life.  Is that what you want?  A drugged up life?  Well, it was not what I wanted and I put my diabetes in my own hands where it remains almost 7 years since being diagnosed. No drugs for this old chicky-at least not yet.

This chart is taken from the ADA website.  Are you kidding me 180 1-2 hours after eating?

Glycemic control  
A1C 7%
Preprandial plasma glucose (before a meal) 70–130 mg/dl
Postprandial plasma glucose (1-2 hours after beginning of the meal)*  <180 mg/dl

In the early 1970’s when the original late Dr. Atkins’ book appeared I thought the premise made sense and I tried it.  My weight as the time was what I weight now-135 lbs.  I went from this weight to 118 lbs and being the idiotic 24 year old that I was, I thought I looked great while my friends were telling me I was too thin.  When I started eating (normally?) again I went back up to about 130 lbs. which I maintained for many years.  Yes, I worked in and owned restaurants and it was also a demanding life and my weight seemed to stay in check without much thought.  Things changed for me at about age 60.  The reasons could be many but as we age our metabolisms slow and so did mine and in conjunction, I was living a more sedate (sane) life making quilts.  I slowly (it is always slowly) gained weight.  Today, I can pretty much eat as much as I want.  I use heavy cream (40%) by the half gallon and so much butter, lard, tallow, coconut oil, and olive oil that it’s almost obscene.  Because of my life’s involvement with food, and my vast repertoire of recipes, it has been very easy for me to convert just about any recipe to low carb.  I have listed a few of my favorite things under recipes.  I feel so, so grateful that as a chef, I can so easily cook.  Too many people struggle with the business of work and/or children that they don’t have time to cook and in far too many cases they don’t know how to cook.

MetforminDiabetes is a progressive disease and rarely is the person taking drugs or injecting insulin ever able to get off them.

Something to remember as you look at my personal glucose testing results of various products dotted throughout this site:  I have never taken either oral drugs or injected insulin so I am a perfect diabetic candidate to test any purported low carb food item.  Many diabetics, when on one medication or another, can and do eat many carbs at a time.  The medications they take are designed to allow this.  If a non-diabetic tests a product and their insulin systems are working well they will not see an appreciably significant blood glucose increase.  I have a dear friend who can easily eat 75-100 carbs at a time and her glucose level stays within 20-30mg/dL of what it was before she started eating and is then back down from her small increase within 1-1½ hours.  She has what’s called very tight glucose control.  When you see different people on the internet who have tested various supposed low carb products it is very important to know if they are diabetic and if they are, do they take medication or inject insulin.  Otherwise any product can indeed be stated and tested as low carb and not actually be.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry EssentialsI am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

Below are just three of the 550.

Deborah KruegerDeborah KruegerDeborah Krueger

 

Ronald Reagan famously said, “Trust but Verify”.  At the signing of the INF Treaty, his counterpart Mikhail Gorbachev responded:  “you repeat that at every meeting,” to which Reagan answered:  “I like it”…I like it too.

HM Eggs Book HM Eggs FabregeHm Eggs Everyday