Overnight Beef Heart

We'll revisit beef heart this month. Here is a very simple way to prepare it.

Active time: 3-4 minutes
Cooking time: overnight, or 8 hours during day

• 1 beef heart, frozen
• 2 plantains (or roots and/or veggies of your choice)
• dash of water

Place the heart, plantains, and water into a large skillet or saucepan. Cover and set the range to low. The heart will be done when you wake!

I added sautéed plantains to the beef heart, similar to the breakfast hash recipe that follows. You can also use yams if you like. Use what you wish or have on hand.

Nutritional info: 8 servings at 14g carb, 20g prot, 4g fat. (using plantains)


Beef Heart Hash

This recipe uses the slow cooked "Overnight Beef Heart.”

Time: 15 minutes

• 1/2 lb diced bacon ends (or slices)
• 1 large onion, diced
• 2 lbs diced, cooked beef heart
• 2 sliced, slow cooked plantains (or yams, etc)
• 1/2 tsp cumin

Heat a large skillet to medium heat. Sauté the diced bacon until it softens, and then add the onion. Continue to sauté until the bacon has browned some and the onions are soft.

While you are doing this, dice the heart and slice the plantains. Add them to the skillet along with the cumin. Then, mix well and cook for 7-10 minutes.

Nutritional info: 6 servings at 22g carb, 31g prot, 23g fat.


Coconut Carrots

Here's another use for the coconut cream I wrote about in the last issue. (It's not the same as coconut milk!)

Time: 30 minutes

• 1 bag baby carrots (~12oz)
• 2 Tbsp coconut oil
• 1 Tbsp coconut cream
• sea salt

Heat the coconut oil in a skillet over medium. Add the oil and carrots, cover and sauté until soft, maybe 25 minutes. Stir occasionally.

Add the coconut cream and salt. Stir well and cook for 5 more minutes. The coconut cream should be mixed into the carrots well. I really like these served chilled, but they are great warm as well.

Nutritional info: 3 servings at 8g carb, 10g fat.




Shredded Yams and Carob

Here is a new spin on yams. I like this as part of a post-training meal.

Time: 15 minutes

• 1 yam (sweet potato)
• 2 tsp coconut oil
• carob powder to taste (cocoa powder will work, too)
• sea salt

Peel your yam while bringing the coconut oil to medium heat. Use the potato peeler to shred the yam into your skillet, or you can always use a food processor. Be careful peeling once the yam becomes small!

Sauté the yam until it softens, then add the carob and salt. You may need to add a dash of water as well. Sauté for a couple more minutes until all of the yams are soft, then serve. You can also chill this recipe and serve later.

Nutritional info: 1 serving at 46g carb, 9g fat.




Ginger Beets

Time: 1 hour

• 5 cups beets, diced into cubes
• 2 Tbsp minced fresh ginger
• 3 Tbsp beef tallow (or coconut oil)
• 1/2 cup water
• sea salt to taste

Heat the tallow or oil in a saucepan over medium heat. Add the beets and ginger. Sauté, stirring well for 3-4 minutes. Add the water and salt. Cover and reduce the heat to low. Simmer for around an hour, until the beets are tender.

You can add many other veggies for variety, if you’d like. For example, carrots and zucchini work well.

Nutritional info: 4 servings at 15g carb, 10g fat.