Beef Heart Molé

As we delve into various uncommon foods this year, I will be featuring organ meats often. We'll start with the heart this month.

Those who are squeamish can always follow this recipe and simply use regular meat. The molé sauce can always be made separately and used in a variety of other ways.

Time: 3 hours

• 1 beef heart (grassfed)
• 1/2 onion, chopped
• 1-2 cloves garlic, minced
• coconut oil
• 1 tsp cumin
• 1/2-cup apple cider vinegar
• 3 parsnips, peeled and chopped

Molé sauce:
• 3 poblano peppers
• 1/2 onion, chopped
• 3/4 cup pumpkin seeds
• 2 Tbsp chili powder
• 1 Tbsp garlic powder
• 1 Tbsp cumin
• 2 cups chicken broth OR 1 cup chicken broth + 1 cup reserved juices from heart
• 1/2 cup cilantro, chopped
• 2 oz Mexican chocolate

Heat the coconut oil in a large saucepan. Sauté the onion and garlic until they’re both have softened, then transfer to a bowl. Meanwhile, cut the heart into bite-sized pieces. Once you've removed the veggies, add the heart and sauté until browned. Add the onion and garlic back in, along with the cumin and apple cider vinegar. Cover and simmer for 3 hours.

Begin making the molé sauce right after you begin simmering the heart. Pre-heat the oven to broil. Place the poblano peppers in a roasting pan under the broiler, turning often, until beginning to blister and brown. Remove the peppers to a paper bag for 15 minutes to steam and continue to cook. Next, you'll stem, seed and chop them.

In a separate pot, sauté the onion and chopped peppers in coconut oil. Once softened, add all of the remaining ingredients except the chocolate. Reduce the heat to medium-low and simmer for 45 minutes, uncovered. Add the chocolate and simmer for 15 more minutes, stirring occasionally. Finally, puree the molé mixture in a blender.

Once the molé is done, add it to the saucepan containing the heart and stir well. Once the heart has been simmering for 2 1/2 hours, add the parsnips. Simmer for the last 30 minutes, then serve hot.

Nutritional info: 6 servings at 25g carb, 45g prot, 19g fat.




Sausage Hash

Astute readers of the Performance Menu may have noticed that the recipes I have authored over the last two years have not used eggs, where before that time I frequently featured egg dishes. I have nothing against eggs, other than the fact that many Paleo folks may eat them a little too often. The truth is that my recipes follow how our family eats, and about two years ago both Rochelle (my wife) and I discovered we had a sensitivity to eggs. For me, the digestive issues and brain fog following consumption of eggs rivals that of a beer and pizza bender. So, I don't cook with them.

Naturally, this limits breakfast options a bit. We've gotten really creative with various hashes and have found that doing without eggs isn't all that hard after all. If you eat eggs, simply add them if you’d like.

This recipe is more of a general guideline. I'll give you several options.

Time: ~25 min

• 1 lb sausages of your choice (I used Italian chicken)
• chopped veggie mix - carrots, mixed bell peppers, onion, etc - see what you have on hand
• 1-2 potatoes or sweet potatoes, peeled and diced
• ~3 Tbsp coconut oil
• 1 tsp onion powder
• 2 tsp oregano
• sea salt

Pre-heat the oven to 350 degrees. Place a roasting pan in the oven and add the coconut oil. Prep your veggies and potatoes. Use the veggies from above, or simply clean out the 'fridge. You can also use Trader Joe's stir-fry veggie mix or similar to save time if you like. Chop the sausages into bite sized pieces.

Add everything to the roasting pan along with the seasonings. Toss in the oil, then roast for around 20 minutes or until beginning to brown. Toss occasionally.

Nutritional info: 3 servings at 31g carb, 30g prot, 25g fat.




Carrot & Blood Orange Slaw

Time: 10 minutes

• 1 small celery root, peeled
• 4 carrots
• 2 blood oranges
• 2-4 cups finely chopped mustard greens, loosely packed
• 2 Tbsp olive oil
• 1 Tbsp balsamic vinegar
• 1/8 tsp cinnamon
• sea salt

Shred the celery root and carrots in a food processor, then transfer to a bowl. Peel and segment the oranges, then cut them in half. Chop the mustard greens. Mustard greens are bitter, so add to taste. Remember that the sweetness of the oranges will counter the bitterness for a pleasant taste.

Add the remaining ingredients. Toss and chill.

Nutritional info: 4 servings at 13g carb, 7g fat.


Fried Bananas

Time: 10 minutes

• 1 banana
• coconut oil
• cinnamon
• dark cocoa (optional)

Bring 1-2 tsp of coconut oil to medium heat in a small skillet. Peel and slice the banana. Sauté the banana slices, dusting with cinnamon to taste.

You can also use a small grater to shred a bit of dark chocolate over the bananas. Use the finest grater you have, and don't add too much.

Once the bananas have softened some, flip them and cook the other side. You can leave them fairly crisp, or allow them to soften more if you like.

Nutritional info: 2 servings at ~12g carb, 3g fat.