Tuesday, March 31, 2015

Hickory Braised Beef Short Ribs (Bone-In) #beefboner

  Short Ribs

2 - 3 lbs short ribs bone-in - grass fed, no hormone beef
2 white onions
4 garlic cloves
8 oz Liquid Smoke Hickory (whole foods or any market)
16 ounces Low Sodium Vegetable Stock
12oz (1 bottle) - Ginger Tonic/Ginger Beer
Black Pepper
(*optional - Pink Himalayan Sea Salt)

Prep time: 10 minutes
Bake time: 20 minutes
Braise time: 4 - 8 hours (to taste)

Prepare the meat:

Tenderize the meat;  I usually use a rolling pin to pound out the meat.  Then I rub both sides of the meat with black pepper, cumin and a drizzle of liquid smoke hickory.

Baking dish Prep: 

Line the bottom of the baking dish with one chopped onion and 2 diced garlic cloves

Place meat on top of onions and garlic 
Place 2nd chopped onion and two diced garlic cloves on top of the meat.

Pour 8 oz of liquid smoke hickory over the meat
Pour approx. 16 ounces of low sodium vegetable stock into the baking dish

Place in the fridge and marinate for 24 hours: if you can! I've prepared this with zero marinating time and I've also, marinated as long as 4 days with this recipe and it was unbelievable.  The longer you marinate the more delicious this is but it will still be delish with no marinating time.

Bake: 350 degrees for 20 minutes

Braise (boil) - 4-6 hours - 

Pour contents of baking dish into stew pot, add one bottle of Ginger Tonic/Ginger Beer and bring to a boil. Once its boiled for about 5 minutes bring down to a simmer. Let simmer for a minimum of 4 hours.  6 hours is pretty delicious but 8 hours is a flavor explosion in your mouth.  Keep an eye on the au ju level and stir every hour-ish.  

Remember: cooking is always to taste.  You may prefer the meat at 2 hours into braising where I prefer 8.  This recipe will definitely take the fear and questions out of how to make the perfect fall of the bone short rib.  It's easy to make and will impress any palette.  

Complimentary dishes: 
steamed rosemary asparagus and fingering potatoes, sweet hot cauliflower "mash potatoes", curried beets, vegetable soup (use the au ju from the ribs and add vegetables)

Food Combining Lesson:

I've taken a high fatty meat dish and used the bare bones of ingredients to highlight the flavor of the meat. Without a sugary sauce, added fats from oil or high salt content, the only portion of this meal that some may frown upon is the fat content in the meat but because I didn't add any ingredients thats digestion are slowed down by the digestion of fat or anything that can't be naturally digested, the body will receive all the positive benefits of consuming red meat and won't be affected by the negatives. When eating a high fat meal, keep your sugars and carbs low so that they aren't stored as fat while your body digests the fat and protein from the meat.  Eat high water content carbohydrates like asparagus, cucumber, zucchini, cauliflower and celery with this meal to further aid in digestion and distribution of nutrients, proteins and fats.

Benefits of eating red meat:

High protein content in red meat helps repair and build body tissue as well as the production of antibodies that the body will use to support a healthy immune system. 
Meat is high in Iron which helps form hemoglobin that transports oxygen to the body, Zinc that helps in tissue formation and metabolism, magnesium and selenium that breaks down the fats and chemicals in the body. Red meat is also high in Vitamin A, B, and D which promotes good vision, stronger teeth, bones and skin health.

This is one of my favorite dishes to make for dinner parties and fun gatherings that most everyone will love. It's a full flavored healthy version of everyone's favorite guilty pleasure... ribs!  I hope you all enjoy it!

copyright: Raw Earth Medicine, Inc. 2014

1 comment:

  1. women need the iron after their period and also YUMMY