Tag Archives: meaty

Crock Pot Cross-Cut Beef Shank

20131020-232318.jpgBeef Shank, I like it. definitely suited for the Crock Pot. It’s a relatively cheap cut, and is basically a hunk of leg, cross-cut, so you get a marrow bone in the middle. Mine was 2 pounds, and the meal fed 3 people. I think it came out really good, and I’ll definitely make it again. Now, I must confess, that I am fighting a cold….so my sense of taste is severely dulled, and my sense of smell is non-existent. This makes judging the outcome of a meal totally impossible, as I couldn’t taste the full flavor and forget about subtle notes.

According to my boyfriend, it was very “beefy”, earthy and meaty tasting, which I love, but my boyfriend isn’t always a fan of. The marrow bone, and fat from the shank definitely provide a richness, so if you are a fan of that, you should like working with cross-cut shank. He tells me today that he’s not really a fan of beef as a flavor, He likes more heavily spiced and marinated dishes that mask the beefy flavor. Maybe next time I’ll try it with chicken and get his reaction then. His brother was over, and loved it. Normally the reaction I get from him is “All you guys have is strange hippy food” or “This is pretty good for hippy food”. It’s so funny to me because I’m just eating real food….real vegetables, real meats. So hippy food  just means – different from the Standard American Diet of soda and convenience…He’s 17, it’s ok. He licked the bowl clean and in a funny voice went “Moooaaaarrrrr!” and proceeded to seconds…..I’m going to go by his judgement on this one. I’ll make it again when I get my senses back….

Anyway, here are the ingredients:

  • 2 lb beef cross-cut shank
  • 1 can Trader Joe’s Light Coconut milk
  • 1 cup Shiitake mushrooms, Sliced
  • 2 large caps (4 small caps) Portobello mushrooms, Sliced
  • 1 Onion
  • 4 cloves Garlic
  • 1 pint Chicken broth
  • 1/2 cup Balsamic vinegar
  • 3 Carrots
  • 2 Turnips
  • 4 stalks Celery
  • Salt, pepper, rosemary, thyme, allspice

Chop vegetables and put carrots, onion, and some of the turnip and celery on bottom. Brown meat, and place in crock pot. Season, and add in the remaining vegetables, mushrooms, garlic, and liquids. Cook on low. for 10 hours. Don’t forget to eat (or mix into the stew/soup) the lovely marrow from the bone.  When it’s done you should be able to easily shred the meat with a fork.

Paleo Shepherd’s Pie



I love this recipe. Last time I made it, I was still experimenting with the mashed cauliflower, but I was a lot happier after the changes I made this time around. Last time I also used a 9×9 glass pan, it was gone too quickly, so I increased the recipe for a larger yield (Yay leftovers!). The vegetables used in the filling can change, depending on what’s available. This time I stuck some zucchini in there for the summer.

Mashed Cauliflower:

2 heads cauliflower
1/2 cup coconut milk
1 tbsp coconut butter
1 tspn coconut aminos
1 egg

Steam the cauliflower, and then mash with a hand mixer with the remaining ingredients until well blended and the consistency of mashed potatoes. Set aside.




I love having a mixture of hearty colors and flavors.

1 1/2 onions
5 cloves garlic
8 small heads baby Bok Choy
8 stalks or 1 whole heart celery
3 rutabagas
3 parsnips
1 zucchini
4 carrots
1 Japanese yam
2 lbs grass fed ground beef or bison
1 1/2 cups chicken broth

In a pan sautée  the vegetables with some olive or sesame oil until they start to soften and are tender. Transfer them into the glass baking dish.
Saute your meat until browned, transfer into the baking dish with your vegetables, and stir together to combine. Add the chicken broth then top with mashed cauliflower and smooth. Bake in 350 degree oven for 30-40 min until cauliflower gets nice and golden brown.


Nothing makes hungry mouths water more than a tasty shepherd’s pie in the oven 🙂

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