Beef and Broccoli (AIP, Paleo, Whole30) -with stop motion video recipe!

Though this beef and broccoli dish has become one of our favorite meals, it’s something I’ve held off posting because it almost seems too easy to qualify as a recipe. But sometimes, simple, easy, and delicious is just what’s needed, especially with how complicated life can be on AIP. And since I’ve been making this recipe almost weekly for the past few months, it’s time I shared it ;)

The Beef and Broccoli recipe comes together pretty quickly with minimal prep and minimal planning ahead AND minimal clean up. All ingredients are ones I generally keep on hand. With only a little extra time, the recipe can be easily doubled or tripled.

The ingredients are economically-priced. It travels well. It’s delicious warm or cold. It freezes well. I find my body really likes the ratio of protein/carbs/fat, plus it’s veggie heavy and features gut-healthy sauerkraut. And it’s just plain tasty!

For fun, I’ve also created a stop motion video of this recipe. While it isn’t possible to make this meal in 30 seconds like the video, it is possible to make it under an hour!

Beef and Broccoli (AIP, Paleo, Whole30) 
yields 4 servings 

For the roasted broccoli
Two 16 oz bags of frozen broccoli
5 tablespoons olive oil (or other AIP fat of choice)
1/2 teaspoon granulated garlic

For the roasted sweet potatoes
1 large (around 1 to 1.25 pounds) white sweet potato
2 tablespoons olive oil (or other AIP fat of choice)

For the beef
1 pound grass fed ground beef (85/15, if possible; see note below if starting with frozen ground beef)
2 tablespoons coconut aminos

For serving
Farmhouse Culture garlic dill pickle saurkraut (or make your own with this recipe, though I have not tried it…)
Smoked salt  (or other finishing salt of your choice)

1. Preheat the oven to 425 F. Line two baking sheets with parchment paper. 
2. For the roasted broccoli: spread the frozen broccoli on one of the prepared baking sheets. Drizzle with oil & and sprinkle with the granulated garlic. Roast in the preheated oven, on a middle rack, for 50 minutes. After 25 minutes of roasting, stir the broccoli & continue roasting. 
3. For the roasted sweet potatoes: cube the sweet potato (no need to peel), spread on the second baking sheet, and drizzle with oil. Roast in the preheated oven, on a bottom rack, for 40 minutes. After 20 minutes of roasting, stir the potatoes & switch the broccoli to the bottom and the sweet potatoes to the middle rack. 
4. For the beef: After the broccoli & sweet potatoes have been stirred once, heat a cast iron skillet (I use my Lodge cast iron skillet) over medium high heat. Add the beef and coconut aminos to the pan. Brown until the ground beef is cooked through. Set aside until the broccoli & sweet potatoes are done. 
5. To assemble: add the browned beef, roasted broccoli, and roasted sweet potatoes to a large bowl. Toss to combine. 
6. To serve: portion onto plates. Top with Farmhouse Culture garlic dill pickle sauerkraut (I like about 1/3 to 1/2 cup of sauerkraut on mine, but use less, if you prefer) and a generous sprinkle of smoked salt. 
7. Store leftovers in the refrigerator or freezer. 

Notes:

• If you’re starting with frozen ground beef, quick thaw it in warm water, while the vegetables are roasting, until the edges are soft—don’t worry if the middle is still a bit frozen… it will finish thawing in the skillet. Just make sure to use the quick-thawed beef immediately (i.e. don’t save it for another use). Alternately, thaw the beef in cold water or in the refrigerator if it isn’t to be used right away. 
• If not cooking the ground beef in a cast iron skillet (or if a lower fat content beef is used), a little additional fat may be needed to keep the beef from sticking to the pan. 
• Feel free to play with the ratios of beef/broccoli/sweets in this recipe based on your preferences (or what ingredients you have on hand). 
• This recipe is NOT sponsored by Farmhouse Culture…. I just really love their sauerkraut! 

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Egg-free Tuna Salad (AIP, Paleo, Whole30)

From kindergarten through 8th grade, my two younger sisters and I attended a very small private school that did not have a traditional school lunch program, meaning that my mom packed lunches for us most days. One of my very favorites, probably more towards the middle school side of education, was tuna salad with corn chips & a tiny can of V8. The tuna salad—based on my Grandma Jones’s recipe—was made with canned tuna, kraft mayo, diced celery, celery seed & onion powder. I can still taste her version now, if I really think about it.

Tuna salad has changed a lot for me these days. It also has become something I eat not just because I like it but because i know it’s really good for me, especially with ingredients like sauerkraut & fresh veggies that my version incorporates. What took me the longest in my AIP tuna salad appreciation has been to get over the lack of mayo. I’ve tried a number of AIP “mayo” recipes, but honestly, in tuna salad I find a mashed avocado works better as a regular mayo replacer.

I’ve also grown to appreciate tuna salad because I typically have all the ingredients for it on hand, meaning that I can easily make it for a meal if other plans have fallen through (or if I simply didn’t start lunch prep early enough). In a pinch, I’ll eat the tuna salad by itself, but most of the time, I prefer it served over salad greens, or with plantain chips (a throwback to my days of eating tuna salad on corn chips), or on cucumber slices.

Egg-free Tuna Salad (AIP, Paleo, Whole 30) 
yields 1 large serving or two small servings 

1/2 of a large (90 g) Avocado, mashed
1 tsp Lemon Juice (fresh is best, but bottled works in a pinch)
1-5 oz can Canned Wild Caught Albacore Tuna  (do not drain or rinse)
2 Tbl (30 g) Sauerkraut (homemade is best)
1/3 c (42 g, approx 1 stalk) Celery, diced
1/4 c (42 g) Cucumber, diced
3 Tbl (9 g) Scallions, sliced
1/4 tsp Sea Salt

Plantain Chips, Cucumber slices, and/or salad greens for serving

1. In a medium mixing bowl, mash the avocado and lemon juice with a fork. 
2. Add the tuna (with the juices, do not drain or rinse for optimal omega 3 level), breaking it up with a fork & combining it with the avocado/lemon. 
3. Mix in the sauerkraut, diced celery, diced cucumber, sliced scallion & sea salt. 
4. Serve with plantain chips and cucumber slices, or over salad greens. 

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Turmeric Pork Skillet (AIP, Paleo, Whole 30)

We’ve been eating mostly Thanksgiving leftovers the past week, which isn’t necessarily a bad thing...Especially since beginning AIP, I have developed a serious love for leftovers. But, after I’ve eaten the same leftovers for a couple of days, I usually crave something completely different. I like to think of this turmeric pork skillet as the opposite of Thanksgiving.

In the midst of busy life, where there’s always another meal to begin preparing, I like to have an arsenal of quick & easy meals. Since I’m not great at the whole concept of just eating for nutrition, I also like my quick & easy meals to be flavorful AND good for me.

As with the Beef Skillet Supper I shared a couple of months ago, skillet meals are one of my favorites to make and eat. Most often, they utilize ingredients that are “staples” in my fridge/freezer & pantry, like frozen ground meat, heartier veggies, and pantry staples. This dish really only takes around 30 minutes to go from freezer/fridge to table, and even less time if you’ve thawed your meat already.

I’m content eating this skillet meal on it’s own, but I often add white rice on the side for my husband. Sometimes I might supplement with some roasted sweet potatoes (I usually batch roast sweets & keep a container of them in the fridge) or with a few of my favorite plantain chips.

One other highlight of this meal is the leftovers. I think the dish only gets better as it sits. I drive several hours away to the city once a week or so for acupuncture appointments & I often pack my own lunch, especially while I was very strict elimination phase AIP + low FODMAP,  because there were virtually NO eating out options. Additionally, I lacked access to means for heating up food. I think this meal is also totally ok cold, straight from my lunch box ;) One word of caution though.... because of the turmeric content, this dish can really stain. I like to store it in a clear glass container & I’m careful not to splatter it on my clothing when I eat it.

I hope everyone is enjoying the beginning of this holiday season. Even in the busyness of the life during this season, remember to take good care of yourself. Eat good food at regular meal times, pack leftovers (or other AIP snacks) to take in a lunchbox (this one's my favorite) when you’re out-and-about in case you get hungry, reduce stress whenever possible, make sleep a priority. Happy eating!

Turmeric Pork Skillet (AIP, Paleo, Low FODMAP, Whole30) 
Yields 4 generous servings 

1-2 tablespoons Fat (I used duck fat, but lard, tallow, bacon drippings, avocado oil would also work)
1 lb Ground Pork
20 oz (approximately 8 cups) Sliced Cabbage
2 tablespoons Garlic Oil
2 teaspoons Sea Salt
1 tablespoon Turmeric 
10 oz (approximately 2 cups) Grated Carrot
2 oz (approximately 1 heaping cup) Sliced Scallion (green parts only, for low FODMAP)
4 oz (approximately 1/2 cup) Coconut Milk 
1 oz (approximately 1 cup) Chopped Cilantro (stems are OK to include)

additional scallion greens & cilantro for serving

1. In a large skillet, melt the fat over medium high heat. Add the ground pork & brown until nearly cooked through, approximately 4 minutes. 
2. While the meat is browning, use a food processor slicing blade to prepare the cabbage, or cut by hand. The food processor’s large grate blade can also be used to shred the carrots. 
3. Add the cabbage in two batches to the skillet. Cook until wilted down and all combined with the meat, approximately 6 to 8 minutes. 
4. Add the garlic oil, sea salt & turmeric. Stir to combine. Add the grated carrot & sliced scallion. Cook 2 to three additional minutes, or until the carrots begin to soften but have not become mushy. 
5. Add the coconut milk, reduce the heat to low and simmer for 2 minutes. 
6. Stir in the cilantro. Turn off the heat & cool slightly before serving. 
7. Serve with some additional scallion greens  & cilantro. If you have reintroduced white rice, it makes a lovely accompaniment to the dish. 

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Spaghetti Squash Carbonara (Paleo, Low FODMAP, AIP Reintroduction, Whole30)

After my Autoimmune Protocol reset, which I began in July, I was a little more selective in my reintroduction process decisions than I was during my initial AIP adventure. It is perfectly normal to wait longer than 30 days to reintroduce foods, but since I was also combining AIP with low FODMAP diet, I was concerned that perhaps my diet was too limited for longterm health. Remember, neither AIP nor low FODMAP diets are meant to be followed forever. Sure, elimination diets are really important for the process of figuring out things your body may or may not tolerate, but once you experience elimination of symptoms & gut healing, it is a good idea to add back items as your body allows. Not only can it increase your nutrient sources, more variety can have a profound psychological effect & make going out to eat or socializing with friends much easier. 

For this second round of reintroductions, egg yolks and green beans were the first two items I decided to reintroduce. Why did I chose egg yolks? (We’ll leave the discussion of green beans for a future post) Egg yolks are really nutrient dense, full of good fat-soluble vitamins and a plethora of minerals. Plus eggs are a great source of choline, which is something my integrative doctor discovered I’m deficient in. Choline is also important for methylation, and because I am heterozygus for a couple of the MTHFR gene mutations, I just happen to need some extra help with methylation. Sorry if I just went way, way too technical, but I believe it is important to concentrate on nutrient density and the “whys.”

For actually incorporating the yolks into my diet, making a paleo-ified carbonara has been my go-to dish. Plus, who doesn’t love a meal that reminiscent of pasta! Traditional carbonara features and egg yolks, cheese (usually parmigiano-oregiano, or pecorino romano), bacon or pancetta, and pasta. To keep things within paleo parameters & my personal food sensitivities, I used pastured, soy-free egg yolks, omitted the cheese, kept the bacon & substituted cooked spaghetti squash for the pasta noodles. In addition, because I’m all about adding nutrient density wherever possible, I added some chopped scallion (green parts only, to keep it low FODMAP), chicken thighs (for protein), and flat-leaf parsley. We’ve enjoyed this dish so much that I’ve made it almost weekly.

If you’re interested in more information about the AIP reintroduction process, this reintroduction guide from Eileen at Phoenix Helix is a great resource. Eileen’s podcast “The Phoneix Helix Podcast” also has an episode about reintroductions. Or Sarah Ballantyne has written about the process in her book, The Paleo Approach, and in this article.  

Spaghetti Squash Carbonara

yields two generous servings

4 strips Bacon

4 medium chicken thighs, organic/pastured preferred

60 g (approximately 1 1/3 c) Chopped Scallions, just the green parts if you’re watching FODMAPs

380 g (approximately 2 3/4 c) Cooked Spaghetti Squash (see notes below) 

2 tsp Garlic Flavored Olive Oil

3 ea Egg Yolks, pastured & soy free preferred, separated while still cold 

4 Tbl Coconut Milk

1/2 tsp Sea Salt

2 Tbl Chopped Parsley

1. In a large skillet (cast-iron preferred), fry bacon over medium heat. If not using a cast iron skillet, use a little bit of oil in the bottom of the pan, as needed.  Set aside. 
2. Cook the chicken thighs over medium heat in residual bacon grease. Chicken takes approximately 10 minutes on medium heat, or until reaches an internal temp of 160 F. Set aside to cool slightly & then cut the chicken in to cubes. 
3. In the same skillet, briefly sauté the scallion. Add the spaghetti squash & garlic oil. Add some additional olive oil (or other fat of choice) if the ingredients begin to stick. 
4. In a small bowl, whisk together the yolks, & coconut milk. 
5. Pour the yolks/milk into the skillet, over the scallion & spaghetti squash. Stir constantly & continue cooking for a minute or two, until the squash begins to absorb some of the sauce--we’re not trying to make scrambled eggs. 
6. Remove from the heat. Add half of the bacon, cubed chicken & parsley. Toss together to combine. 
7. Divide between two plates & add the remaining bacon, chicken & parsley. 
8. Serve immediately. Store any leftovers in the refrigerator. 

Notes:

• To cook the spaghetti squash for this recipe, I prefer to use my Instant Pot. 
• Alternately, you can also cook the squash in an oven or in a microwave (note: black pepper is not AIP)
• For longer strands of spaghetti squash, check out this ingenious tutorial!! 

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Beef Stew (AIP, Paleo, Low FODMAP, Whole 30)

Traditionally, as summer moves to fall, many people’s preferences move from grilling to braising and roasting. I confess that even though it was considered seasonally inappropriate, I kept braising and roasting throughout the summer. I blame it on my new favorite kitchen appliance, my Instant Pot (or as my mom refers to it, a “turbo crock-pot”). 

With the help of my Instant Pot  I’ve been making this beef stew since July when I originally went back to strict AIP & added a low FODMAP component. I didn’t know if it was possible to make palatable beef stew without high FODMAP ingredients like onions, shallots, garlic & mushrooms. Brainstorming different vegetable options & changing my mindset of what were “necessary” stew ingredients allowed me to create this really phenomenal stew. 

My preference these days is to make as many things in my Instant Pot ,  as possible, but since I realize that not everyone may have this particular appliance, I’ve written out stovetop approximations too. One of the other things I appreciate about this recipe is that it is comprised of primarily “staple” ingredients, or ingredients that I generally have on hand all the time. Carrots, and rutabaga are really hearty veggies that keep in the refrigerator for a good amount of time. Leek greens, if stored properly, can also last a while. I keep meat, broth, and bacon in the freezer at all times. And in a pinch, dried herbs can be substituted for fresh ones. 

The stew is really great on its own, but if you want to bulk it up further or serve it for a celebratory meal, I also like to serve it over mashed (white) sweet potatoes or squash. And I’ve often added a few spoonfuls of braised greens (I love this recipe from the Paleo Cajun Lady, & usually make it with chopped swiss chard & bacon & omitting the garlic to make it Low FODMAP) to the stew to up the vegetable content. Additionally, the leftovers freeze beautifully & there’s nothing quite like finding a jar of delicious beef stew in your freezer on a day when you’re not in the mood to cook.  

Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best.

Low FODMAP Beef Stew (AIP, Paleo, Whole 30)

Yield’s 6 to 8 servings 

2 Tbl solid fat (I used duck fat, but bacon drippings or lard could be substituted as well) 

2 lbs Grassfed Beef Stew Meat 

4 strips Bacon, cut into small pieces 

2 heaping cups (approximately 140 g) chopped leek greens and/or scallion greens (I used a mix of the two) 

2 heaping cups (approximately 425 g) chopped carrots 

2 heaping cups (approximately 365 g) cubed rutabaga 

1.5 c bone broth

1.5 c red wine (I’ve used both merlot and cabernet sauvignon) 

2 dried bay leaves

1 Tbl salt

Few sprigs of fresh thyme & parsley, plus additional for serving 

Instant Pot Instructions: my preferred method of cooking 

1.  Add the fat to the insert of an Instant Pot . Turn the pot onto “Sauté” & allow the fat to melt. 
2. Dry the meat very well. Brown the beef on all sides, in batches, in the sautéing Instant Pot --it usually takes me three batches to brown 2 lbs of stew meat. Remove the browned beef & set aside. 
3. Sauté the bacon & leek/scallion greens in the Instant Pot until the bacon begins to crisp & the leeks/scallions begin to wilt. Stir occasionally. 
4. Add the carrots & rutabaga, broth, wine, and browned beef. Stir to combine. Tuck the bay leaf & herbs into the mixture. 
5. Place the top on the Instant Pot & make sure the vent is closed . Pressure cook using the manual setting for 50 minutes at high heat. Note: the entire process will take longer than 50 minutes because it does take time for the pot to come up to pressure. 
6. Once the machine has beeped, allow it to switch to the “keep warm” function or turn completely off for 15 minutes to let the pressure come down a bit. Use a silicone oven mitt or heavy kitchen towel to move the vent from the “sealing” position to the “venting” position. Allow all the steam to escape then it is safe to open the lid.
7. Serve the stew on its own, or along side a starchy vegetable. Adding extra cooked greens is also a great option. Sprinkle with some extra chopped herbs just before serving. 
8. Store any leftovers in the refrigerator or freezer. 

Stovetop Instructions 

1. In a large dutch oven, melt the fat over medium high heat. 
2. Dry the meat very well. Brown the beef on all sides, in batches if necessary. Remove the browned beef & set aside.
3. Sauté the bacon & leek/scallion greens until the bacon begins to crisp & the leeks/scallions begin to wilt. Stir occasionally.
4. Add the carrots & rutabaga, broth, wine, and browned beef. Stir to combine. Tuck the bay leaf & herbs into the mixture.
5. Bring to a simmer, reduce the heat to low, cover & allow to gently cook for 2-4 hours, or until the beef is tender. 
6. Serve the stew on its own, or along side a starchy vegetable. Adding extra cooked greens is also a great option. Sprinkle with some extra chopped herbs just before serving. 
7. Store any leftovers in the refrigerator or freezer.

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Slow Roasted Salmon with Herbed Yogurt (AIP, Paleo, low FODMAP, Whole 30)

Wild-caught salmon is an ingredient I almost always keep stocked in our freezer. Not only is it a superfood protein, but salmon is also quick and easy to both thaw AND cook. Plus, it’s delicious :)

As much as I love to meal plan (really, I do love having a plan), I still find myself uninspired on occasion. There are times I find myself gazing into the refrigerator and freezer, wishing the illusive dinner faeries would show up & make a meal for me. Some days, I’m tired, or I’ve been working on other tasks & lost track of the time, or I’ve miscalculated the time it will take to thaw another protein, or I’m missing key ingredients. In those cases, salmon can come to the rescue!

Most salmon recipes I’ve seen call for the fish to be cooked at high temperatures. Sautéing at high heat. Broiling. Roasting. When I saw a recipe, via my Facebook newsfeed, for a slow roasted salmon, baked at a very low temperature, I was intrigued. The recipe required only a few very tiny tweaks to keep it completely AIP. I soon tried it out & was hooked!

The finished salmon is much more tender & almost creamy than if it was cooked at higher temperatures. We’ve enjoyed eating the salmon warm for dinner, like these pictures, often paired with an herbed yogurt & sauteed spinach. Or, I usually make an extra filet or two & eat the leftovers cold on salad the following day.

Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best.

Slow Roasted Salmon with Herbed Yogurt (AIP, Paleo, low FODMAP, Whole 30)
Yields two servings, but can easily be scaled up for more servings

For the salmon
adapted from Sally Schneider via Food52

1 Tbl Olive Oil, divided
2 filets (approximately 12 to 16 oz) Wild-caught Salmon
1/2 tsp Sea Salt
bunch Fresh Thyme

sliced scallion & chopped dill, for serving
Herbed yogurt (recipe follows), for serving

1. Preheat the oven to 275 F (I usually use my toaster oven). Oil a small sheet pan with half the olive oil. 
2. Place the salmon filets skin side down on the prepared pan. Drizzle the remaining oil over the top of the fish & sprinkle with salt. Tuck several sprigs of fresh thyme underneath each salmon filet. 
3. Roast for 15 to 20 minutes, or until the salmon reaches an internal temperature of 120 F. 
4. Remove from the oven & sprinkle with sliced scallion & chopped dill. Serve with herbed yogurt (recipe follows), if desired. 

For the herbed yogurt
1/2 c Two-Ingredient Coconut Yogurt 
1 Tbl (approximately 3 g) chopped dill
1 Tbl (approximately 2 g) chopped parsley
1 Tbl (approximately 5 g) chopped scallion
1/4 tsp Sea Salt

1. Mix all the ingredients together. 
2. Store in the refrigerator until ready to serve.  

Sautéed Spinach 

Yields two servings 

4 Tbl Oil of choice (avocado, olive, melted duck fat or bacon drippings etc.) 

550 g fresh spinach

1. In a large pan, heat the oil over medium high heat. 
2. Add the fresh spinach (in batches, if necessary) to the hot pan, cover and turn off the burner. Allow the spinach to wilt down. 
3. Serve immediately. 

Marinated Flank Steak (AIP, Paleo, Low FODMAP)

While I have very limited photographic evidence of this marinated flank steak, I simply couldn’t let that small hiccup keep me from sharing this amazing recipe.

I’ve been making marinated steak for a couple years, helped in part by a childhood memory of my uncle’s recipe, though my recipe has undergone many changes to accommodate different dietary needs. This latest batch was meant to be a test for a future blog post. I had developed a habit of not measuring the marinade components, so each batch turned out a little different... But this time, I wrote down the ingredients & amounts in my recipe journal intending to make the recipe at least one more time before posting it. Fun fact: did you know that for most recipes I post on this site, I’ve tested them at least 2 to 3 times (sometimes as many as 5 times) before posting them? I just want to ensure that the results are consistent & that I can craft beautiful images.

Ok, back to steak.... After 7ish hours, the meat was all marinated & ready to be cooked. Unfortunately, the remaining daylight was disappearing quickly & I worked as fast as I could to get the steak finished + styled for a “just in case” photo. Husband and I both couldn’t stop sneaking little pieces of cooked steak off the cutting board as I styled the shot. We both realized that this marinade version was completely spot on! I quickly grabbed a photo of the steak in what remained of the daylight & we ate it with sautéed spinach & a little squash puree. Ohmygoodness, so tasty!

Immediately, I mentally added the recipe to the upcoming week’s meal plan, planning to do a more “proper” photo shoot. But when we headed to the city for a day of appointments, errands & grocery shopping, the stores we visited were out of flank steak! Bummer! But at least I grabbed those quick shots when I had a chance :)

Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best.

Marinated Flank Steak (AIP, Paleo, Low FODMAP) 
yield’s 3ish servings, depending on appetite 

1/4 c Olive Oil
2 Tbl Garlic Oil (My favorite brand is from Trade Joe's)
2 Tbl Red Wine Vinegar
2 Tbl Coconut Aminos
1/2 tsp Pink Sea Salt
2 tsp chopped fresh Rosemary
1.25 lb Flank Steak (grassfed, if possible)

Additional rosemary & Maldon Smoked Sea Saltfor serving

1. In a large ziplock bag, combine the olive oil, garlic oil, vinegar, aminos, pink salt & rosemary. Add the flank steak & seal. Squish everything around until the steak is well coated.
2. Marinate in the refrigerator for 6 to 8 hrs. Turn the bag over half-way through the marinating time, if you can (optional). 
3. Remove the bag from the refrigerator & allow the steak to sit at room temp, in the marinade, for an additional 30 to 40 minutes.  
4. Preheat a large cast iron skillet  lightly greased, over medium high heat. Pan fry the steak for 2 minutes per side for medium-rare. 
5. Remove from the pan & allow to rest on a cutting board for 10 minutes. Slice across the grain into thin slices. Garnish with additional rosemary & Maldon Smoked Sea Salt. 

Note: 

• You can marinate the steak in a large glass dish if you prefer not to use plastic. 
• If you’re not following low-FODMAP, the garlic oil can be replaced with 1-2 smashed garlic cloves.  
• The marinade can be boiled & used as a sauce, if desired. 

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