Happy National Nutrition Month! The theme is ‘Savor the Flavor of Eating Right,’ so let’s do that… Delicacies. Yes, all the fat. I figure if you’re going to have something insanely good, the key is to add some healthy aspects. So I did just that with ingredients looming in my refrigerator. Wasn’t totally sure how it would work out but it did and I was in food heaven.
This craving for short rib started when I was salivating over the meat options at the local market. I go to the Pearl Farmer’s Market which is held Saturdays and Sundays in San Antonio – if you’re all about local living/eating/shopping then this is right up your alley!
In a nutshell, short ribs are calorie dense due to its protein and fat makeup. They contain a high content of total fat specifically saturated fat as well as complete protein due to containing all essential amino acids. I previously wrote about the relationship of saturated fat and heart disease – click here for more information. Again, the key is to consume this protein in moderation since it is an animal fat which is a difficult thing to do, but necessary.
- 2 cuts of short rib (see photos) – season with ground black pepper, and if desired, add some sea salt
- 1# Brussels sprouts; halved or quartered with root removed
- 1-2 cups butternut Squash; cubed
- 1 medium yellow onion, sliced/slivered
- 3 tbsp garlic; minced
- 3 sprigs rosemary; minced
- 2-3 shakes of dried thyme
- 1/4 cup cilantro; minced (mostly for cooking but save some for garnish)
- 3 cups beef broth
- 1/2 cup red wine
- 1/4 cup almond flour
- 2 tbsp apple vinegar
- 2 tbsp tomato paste
- 2 tbsp olive oil (plus extra to grease pan)
- 1-2 cups quinoa; cooked
- Pre-heat oven to 375 degrees Fahrenheit.
- In a large, shallow pan, heat with a few drops of oil. Add the short ribs and sear each side for 2-3 minutes then remove from heat.
- Using the same pan, add all vegetables and garlic then sauté until browned under medium-high heat for 10-15 minutes.
- Add the tomato paste, flour, oil, flour, beef broth/stock, and vinegar to the vegetables – mix well for about 10 minutes and then add the ribs.
- Cook until boiling is achieved then reduce to a simmer for 20-25 minutes. Add the wine and herbs (rosemary, thyme, and cilantro) then cook for an additional 5-10 minutes.
- Remove vegetables and ribs from heat and cover. Transfer to the oven for 2-3 hours to cook or until desired tenderness is achieved.
- Strain vegetables and ribs from the sauce and spoon off the fat. Serve atop your desired portion of cooked quinoa and garnish with some cilantro.
- I like to say 1/2 cup quinoa is enough for women and 1 cup for men but really depends on your level of hunger. Remember quinoa is a complete protein aka perfect for vegetarians.
- Best part of this is you have extra vegetables for the rest of the week so all you need is to add some protein which could be a vegetarian or meat option.
- Savor the flavor and dig in!
xxx – Sarah