Recipe – Salisbury Steak

Salisbury steak is a true American classic – it first got its start as a spin on the Hamburg steak that was made popular in late-19th century New York by German immigrants.

By the 1950s, it had been revived as a part of TV dinners, and it still has this connection in the popular imagination. However, we’re going to help you make one that’ll be much tastier and redefine how you think about the Salisbury steak. Let’s get to it! First, though, let’s take a look at whether or not Salisbury steak will fit to your diet.

Will Salisbury Steak Fit With My Diet?

Salisbury steak will fit most major diets – of course, it goes without saying it’s not vegan or vegetarian- approved!

Salisbury steak is naturally low-carb, so you don’t have anything to worry about if you’re on the Keto diet. Since beef is allowed on the Candida diet, it also fits fine here, although you’ll want to make sure the beef is not sourced from a deli. Finally, the Salisbury steak makes an acceptable component of the Paleo diet, especially if you throw in some Paleo ketchup instead of store-bought.

Approximate Prep Time

You’ll need around 10 minutes to set out all the ingredients and stir the meat mixture. You can also freeze and cook at a future date, if so desired.

Approximate Cooking Time

Your Salisbury steaks, along with gravy, should be ready to serve in about 20-30 minutes

Required Equipment

  • Skillet
  • Meat Thermometer (optional)

Ingredients (for the meat)

  • 1 1/2 pounds (680 grams) lean ground beef
  • 1/2 cup (120 ml) Seasoned Breadcrumbs
  • 2 Eggs
  • 2 teaspoons (10 ml) Dijon mustard
  • 1 tablespoon (15 ml) olive oil (for skillet)
  • 3/4 teaspoon (3.7 ml) Worcestershire sauce
  • Dash of salt and/or pepper (to taste)
  • Mashed Potatoes as a side dish

Ingredients (for the gravy)

  • 2 cups (470 ml) Beef Broth
  • 1 tablespoon (15 ml) Ketchup
  • 1 teaspoon (5 ml) Worcestershire Sauce
  • 6 ounces (170 grams) sliced mushrooms

Serving Size for this Recipe

4-6 steaks – With 1 1/2 pounds (680 grams) of lean ground beef, you can easily make between 4 and 6 patties, so we’ll leave it up to you decide what size you want each to be.


  • Your first step is to take your beef and combine it with breadcrumbs, your eggs (these two act as binders), keeping the meat together as it cooks) Worcestershire sauce, ketchup, Dijon sauce, and a bit of salt. Do this in a large bowl to ensure the quantity of each ingredient remains homogenous throughout the mixture.
  • Next, form the meat mixture into 4 – 6 oval patties – pretty much the same shape as you’d use for a hamburger.
  • Once your patties are ready to go, pour butter and olive into your skillet and heat the patties over medium-high heat. Cook for around 5 minutes on each side (you may need less or more time – everyone’s stove is different. Simply cook until well-browned). When done, remove your patties from the skillet and transfer to a plate.
  • Now it’s time to make your gravy! Using your same skillet, reduce the heat to medium and toss in your beef broth, ketchup, and Worcestershire sauce. Whisk and cook for 1-2 minutes, then add in mushrooms and salt and/or pepper, to taste.
  • Put patties back into the skillet – pour some gravy on top and allow them to continue cooking for 5-10 minutes on medium heat. Use discretion. If you like, you can use a meat thermometer and, once the patties get to an internal temperature of around 160 degrees Fahrenheit (71 degrees Celsius), remove.
  • Finally, for a true Salisbury steak, remove each patty and place them on top of mashed potatoes. Drizzle the gravy on top of each, serve, and you’re good to go!

Garnishes and Dishes

  • If you like, fresh parsley works as a classic garnish for Salisbury steak. Gilled onions also work well.
  • Although Salisbury steak kind of comes with a “built-in” side dish (the mashed potatoes), you may feel it needs something extra to complete your dish. Try peas, broccoli, chopped carrots with mustard sauce, etc. – really, most traditional side dishes work great with Steak Salisbury!

Is Coconut Oil Healthy for Your Heart?

Coconut oils are everywhere, and you often see it on social media where people put it in their smoothies and even coffee. Many people believe that coconut oil is good for the heart, immune system, and digestion, but there is no scientific evidence of coconut oil’s health benefits for the cardiovascular system. Coconut oil has 82% saturated fat. The American Heart Association defines the daily limit for saturated fat intake is less than 12 grams, equivalent to roughly three teaspoons of coconut oil. Saturated fat consumption is limited to lower bad cholesterol to avoid the risk of heart diseases. Even though coconut oil can boost your good or HDL cholesterol, it still increases your bad or LDL cholesterol, so it is claimed by the American Heart Association that too much consumption is not good for your heart.

Basically, coconut oil is a heart attack waiting to happen even though it is popular among many modern diets. The rumors of the heart benefits of coconut oil might not be entirely true, but you can still use it with proper moderation. However, if you want a healthier diet and lifestyle, then you can fixate on nutritious food such as vegetables, fruits, and other healthful fat sources.

Healthy Eating – Buffalo vs. Beef

The Benefits and Drawbacks of Replacing Beef with Buffalo (Bison)

For decades the debate about beef has raged around the dinner table. Millions of people love the taste and texture of beef, of course, but the health risks are a perpetual fly in the ointment. That has led to a search for beef alternatives that are still as satisfying but without the artery-clogging drawbacks. One of those alternatives is the mighty Buffalo or, as they are often called bison.

The National Mammal of the U.S., bison are the largest mammals on the entire continent of North America. They’re very similar to cattle, though, and belong in the same family, genetically speaking. Like cattle, bison are ruminants, which means that they eat plants, digest the cellulose, and chew the cud (which is partly digested plant substance).

The Main Difference – Buffalo vs. Beef

Before they were domesticated, your average cow would gladly graze on grassy vegetation all day long. Today, however, most cattle are given grain-based feeds that are vastly different from green vegetation. Meanwhile, according to Dave Carter, the Executive Director of the National Bison Association, “all bison spend the majority of their life grazing on pasture.” It’s interesting to note that, unlike cattle, it’s much harder to control bison. Ranchers, for example, find it extremely difficult to keep them in confined quarters like they do with cows. It’s for this reason that bison develop far fewer diseases than cattle.

In short, the significant difference between cattle and Buffalo is that cattle are forced to live in cramped quarters and forced to eat grain instead of grass, which is very bad for their health (and their meat, which humans eat). Some believe that this significant difference is why bison/buffalo is healthier than beef.

Bison vs. Beef Nutrition – What Are the Differences?

The nutritional differences between Buffalo and beef, Buffalo is the hands-down winner. For example, no matter the cut, all buffalo meat has fewer calories and less fat than beef. Also, buffalo meat is higher in protein. The USDA reports that in a typical bison burger, there’s 152 cal and 7 g of fat. Amazingly, that’s less than a beef burger made with 90% lean beef, which has approximately 184 cal and 10 g of fat. As for cholesterol, a 2013 study published in Nutrition Research concluded that “…bison meat appears to provide a healthier alternative to red meat.” The study also showed that after a meal with buffalo meat, LDL (bad) cholesterol levels stayed the same. On the other hand, after the same amount of beef was eaten, LDL cholesterol levels were significantly elevated.

Is There a Difference When Cooking Bison?

A common complaint of people who love bison have is that it’s usually over-seasoned. They say that bison has a delicious and unique flavor that shouldn’t be covered up. As far as cooking is concerned, Buffalo is drier than beef because it’s so lean. That means it will cook faster, so you have to be careful not to overcook it. Also, if you overcook Buffalo, Buffalo will get quite tough because it doesn’t have the same water content as beef. Top chefs recommend brushing bison meat with olive oil first. That will lock in its natural juices before cooking.

How Often and How Much Bison is Healthy?

Nutritionists agree that you should keep your consumption of bison to no more than two servings per week. They also agree that when it comes to serving size, between 4 and 8 ounces is optimal.

Is Bison Easy To Find at the Grocery Store?

While bison/buffalo isn’t challenging to find, not all grocery stores carry it. Your best bet would be in a specialty meat shop or an organic market. Some membership warehouse outlets also sell bison. One other option is to purchase bison meat from a local rancher or at your local farmer’s market. Of course, you would need to be near a local bison ranch to do so.

The Paleo Diet – An Introduction

What Is The Paleo Diet?

Known by many names – such as the Cavemen Diet, the Hunter-Gatherer Diet, Paleolithic Diet, and the Stone Age Diet – the Paleo Diet is one of the most well-studied dietary fads of all time and one of the most controversial, too. Its premise is brutally simple. If a caveman didn’t have access to the meal you’re staring at, then DON’T EAT IT! But why? What do our ancestors have to do with your current eating habits?

There is a simple analogy all Paleo gurus use to explain this. Imagine our history as a 100-meter race track. Now, for the first 99.5 meters, humans have been hunters and gatherers, which means our bodies are quite used to this eating habit. However, about 10,000 years ago, there came a turning point – we discovered farming and invented agriculture, which became the foundation of modern civilization.

What Counts As Paleo (And What Doesn’t)?

Well, this question can be a bit controversial, so we’ll boil it down to one single aspect – how strictly do you want to follow this lifestyle? To keep the guidelines simple, all of our examples below will take into account a strict Paleo Diet.

Paleo-Approved Food and Meals.

  • Meat: Both livestock and wild game.
  • Fish: All are approved (watch out for mercury levels, though).
  • Fruits and Vegetables of all colors.
  • Nuts and Tubers: Except for potatoes, which are not as healthy.
  • Eggs and Oils: Remember, nothing farm-based. So, look for olive, coconut, and avocado oils.
  • Fats: Animal fats are a green light. Vegetable fat, not so much.
  • Beverages: Nothing processed, industrial, or with added sugar.

The Paleo Diet Banned List.

  • Grains: Did it come from a farm? Then, sadly, NO.
  • Dairy: Including milk, cheese, yogurt, and derivates.
  • Legumes: Beans, peas, peanuts.
  • Junk Food: Self-explanatory.
  • Refined Sugar: Candies, chocolate, and bakery goods.
  • Beverages: Industrial juices, sodas, and, unfortunately, beers of all kind.

Can I Lose Weight With The Paleo Diet?

The short answer is, yes. But in reality, weight loss while on the Paleo Diet is much more connected to the food you’re avoiding, rather than the meals you’re eating. Think about it. If you’re avoiding meals with a high glycemic index, or highly processed food, your body will have a more efficient energy consumption – ultimately, reducing waste to a minimum.

When paired with a healthy lifestyle and an active routine, the Paleo Diet WILL help you lose weight. Just remember not to go way over your head (and budget), and keep your diet simple and realistic.

Are There Any Concerns About The Paleo Diet?

Many counter-arguments are going on about the Paleo Diet, but there is not enough evidence to support those claims. You should, however, consider our advice on the following topics:

  • No dairy means a low calcium input, which is vital for bone strengthening and a longer life-span. Consider taking supplements.
  • No grains also imply a low-fiber diet. Several studies have shown that dietary fiber is an excellent way to feel satiated for longer, and they keep your gastrointestinal tract in check.
  • A high protein input without an active physical lifestyle might push your body to work harder to burn that accumulated energy.

The Paleo Diet is consider by many to be an excellent way to cut down on those meals responsible for putting our health in danger and increasing obesity rates all around the globe. Remember to maintain a proper balance between your dietary needs, your budget, and your physical lifestyle.

Recipe – Paleo Chicken Soup for Two

This is my daughter’s paleo chicken soup recipe, which makes two servings. I like the pictures when she sent them to us, so, I asked her to do a quick recipe and here it is.

Ingredients for Broth

  • 1 pot of water (about 6 – 8 cups)
  • 1 pound chicken thighs (boneless and skinless)
  • 1 packet Sazon Goya con Azafran
  • 2 chopped zucchinis
  • 1-2 cups chopped carrots
  • 10 small potatoes quartered
  • 2 teaspoons Mead and Marrowbone broth concentrate (burn flavor)
  • 2 cups rice (optional)
  • 2 small onions chopped
  • 3 stalks of celery chopped
  • 2 large pinches of Himalayan sea salt
  • 1/2 tablespoon chopped garlic

Ingredients for Garnish

  • 10 small radishes sliced
  • 1 bunch of cilantro (remove leaves and chop)
  • 2 small onions chopped
  • 3 limes halved
  • Cholula hot sauce


  • Bring a pot of water to a boil
  • Add in all ingredients for the broth
  • Reduce heat to medium
  • Cook until all vegetables are cooked through and chicken is soft (30-45 min)
  • Remove chicken and shred with knife and fork then add back in
  • Serve in bowl
  • Garnish with limes, onions, cilantro, radishes to taste
  • Add hot sauce, salt, and pepper to taste

Cooking – Beans As Protein Source

The dietary requirement for protein varies, but beans are a great plant-based source of protein. They are affordable, versatile, and eco-friendly. In addition to being high in protein, beans are also full of fiber, vitamins, and minerals. They are also rich in polyphenols, linked to disease protection and anti-inflammation. Studies have shown that people who eat beans have lower body weight, waist measurements, and lower blood pressure.

Although there is controversy over the nutrient content of beans, there are several reasons to include them in your diet. According to Michigan State University Extension, consuming beans can improve your overall health and intake of vitamins and minerals. Furthermore, beans are easy to cook and can be added to just about any dish. Try out new recipes and enjoy the benefits of this versatile food source. In addition to navy beans, you can also try pinto or black beans for a different flavor.

Another reason to include beans in your diet is high in fiber. A cup of cooked beans provides 16 grams of protein. In addition to this, a cup contains over 85% of your daily recommended amount of fiber. That’s important if you want to get the maximum nutritional benefit from them. And don’t forget to eat them alongside grains and dairy products. This way, you’ll get all the essential amino acids your body needs.

While meat provides 21 grams of protein per serving, beans contain 24 grams per cup. That’s about half the amount found in meat. But they also contain fiber, which is an important nutrient that meat and fish don’t contain. That’s a huge plus! So, if you’re looking for an alternative to meat, consider adding more beans to your daily diet. If you’re unsure which kinds to include, try the following recipes.

Soybean protein is an alternative to meat and dairy. It contains a variety of amino acids and can help you build muscle. Soybean proteins are often called the “building blocks of protein” and can be found in chicken, fish, and eggs. However, many types of beans don’t provide a complete amino-acid profile. If you’re eating beans in addition to meat or dairy, it’s important to pair them with grains and dairy. That way, you’ll get a complete amino-acid profile.

Aside from being cheap, beans are also heart-healthy. In addition to their high protein content, they are also rich in fiber, potassium, and iron. The current dietary requirement for protein is 50 grams a day, about twice the recommended daily intake for many people. A cup of cooked beans contains approximately 29 to 36% of the DV for protein. A cup of boiled soybeans has 63% of the recommended daily DV for protein.

Beans are a low-protein source but are packed with amino acids. A half-cup serving of cooked beans contains 10 grams of protein. Increasing the amount of beans in your diet is a good idea if you’re unsure about a particular food’s amino-acid content. A study published in the Journal of Nutrition and Cancer concluded that soybeans have the highest protein levels per gram of protein compared to other plant-based foods.

When it comes to protein, beans are equal to meat in terms of calories, but they are a better source of fiber and water than meat. Therefore, it’s possible to include beans in your daily diet without feeling hungry. A portion of cooked beans contains about 16 grams of protein, which is about the same as a cup of meat. Additionally, a cup of beans has 24 grams of fiber, over 85% of the daily fiber requirement.

The benefits of beans are many. In human and animal studies, bean intake has been associated with a lower risk of colorectal cancer. Researchers think that the high fiber content of beans may play a role in this. A recent study examined the impact of fiber intake on colon polyps in cancer survivors. Higher fiber intake was associated with less risk of recurrence. A high-fiber diet also lowers the risk of cardiovascular diseases.

Beans And Dietary Eating Styles

Beans can be worked into most dietary patterns.  This is especially true if a person wanted to go on reduced meat or vegetarian diet pattern.  For those who follow the Paley of diet, try Tepary beans, they are a wild native form of beans.  Tepary beans are commercially available and will be one of the non-domesticated forms of beans.

Style of bean

Beans can be eaten in many forms, which can include

  • As Pulses (dried beans) – which can be cooked from a grounded the flour, and canned
  • As Vegetable (green bean, salad garnish); including been britches
  • As Greens – eaten raw or cooked with other vegetables


Beans can be incorporated into your meals in many ways, some always are shown below:

  • As Kettle beans; for example, ham hock beans
  • In chowders, soups, stews, and chilies
  • In salads as greens, green beans, fresh bean seeds, or as cooked beans
  • As a side dish; for example, refried beans
  • Deep fried for example, breaded and fried as finger food
  • In cakes and bread as an amendment; by adding cooked bean paste or bean flour to increase protein levels

Long-term Food Storage

Bean store well and depending on the storage method can be stored for years.  Among the storage methods possible are:

As dried beans

  • If properly stored, dried beans are a long storing method, which can be stored for up to five years or more
  • Bean Britches, which are a dried form of green beans, may also be stored for a couple years

As canned beans

Hold canning beans can be stored for two to three years, as well, and maybes canned in a number of ways, including canned:

  • As part of another dish; for example, white bean chowder, stews, and/or relishes
  • As bean dishes; for example, Boston baked beans pork and beans, refried beans, or simply as precooked canned beans (season are otherwise)
  • As canned or pickled green beans

As frozen beans

In much the same way as canned beans, beans can be cooked and frozen or frozen as fresh vegetables for a few months.  Among the ways you can accomplish this are:

  • As part of another dish; for example, white bean chowder or soups
  • As bean dishes; for example, Boston baked beans pork and beans, refried beans, or simply as pre-cooked canned beans (season are otherwise)
  • Has frozen green beans or fresh bean seeds
Beans – A Miracle Of Nutrition