Beef Jerky-It's PALEO!!!
A few weeks ago I was told (by my doctor) that my fasting blood glucose-an indicator of type 2 diabetes-was a little high. It was, in fact, 5 points above the normal range. Since I exercise 4-5 days per week, and am otherwise in tip-top shape, she suggested that I cut out all white flour, sugar, and simple carbohydrates for a white to see if that would help. So I have.
In my quest to not feel hungry between meals, I needed a high protein snack that was relatively healthy: Enter-Beef Jerky!
While I found that the commercially made stuff was low in fats, and
carbohydrates (most but not all), I also found that if you price them
out per pound they are actually prohibitively expensive. What to do?
Make my own! I am a chef after all. I looked at several recipes and
decided that it didn't look too challenging. After I finished the process, the jerky was so delicious that I had to share. This particular recipe is even Paleo Diet approved!
I will say, up front, that for this one you will need a handy-dandy food dehydrator.
Simple Beef Jerky
3/4 cup coconut aminos (or 3/4 cup soy sauce if your not doing the Paleo thing)
3/4 cup Worcestershire sauce (it's sort of on the cusp of being Paleo, but it does get a pass see: http://thepaleolist.com/2015/07/27/is-worcestershire-sauce-paleo/ )
2 Tbs. smoked paprika
1 Tbs. honey (yes-it's Paleo, I double checked)
2 tsp. freshly ground black pepper
1 tsp. ground cayenne pepper
1 tsp. each garlic powder and onion powder ( https://paleoporn.com/q/is-garlic-powder-paleo/ )
3 Lbs. Organic-Grass fed eye of round roast
Place your beef in the freezer for 1-2 hours. This will semi-freeze the meat and actually make it easier to cut very thinly.
Meanwhile, mix all the other ingredients together and pour into either a vacuum seal bag or a zip top bag. Once your eye of round is a little stiff but not rock-hard solid, remove it from the freezer, and slice it about 1 centimeter thick. Place your slices in your bag, remove as much air as possible and marinate in the fridge overnight.
When you are ready to dry your beef, pour it out of the bag into a colander in the sink and allow to fully drain. Place the pieces into the racks of your food dehydrator in single layers: They can touch, but don't let them over lap. Turn the dehydrator on to 160 Fahrenheit, and allow the meat to process 3.5-4 hours (depending on the efficiency of your machine).
Allow to cool, place in a clean container, and enjoy!
In my quest to not feel hungry between meals, I needed a high protein snack that was relatively healthy: Enter-Beef Jerky!
I will say, up front, that for this one you will need a handy-dandy food dehydrator.
Simple Beef Jerky
3/4 cup coconut aminos (or 3/4 cup soy sauce if your not doing the Paleo thing)
3/4 cup Worcestershire sauce (it's sort of on the cusp of being Paleo, but it does get a pass see: http://thepaleolist.com/2015/07/27/is-worcestershire-sauce-paleo/ )
2 Tbs. smoked paprika
1 Tbs. honey (yes-it's Paleo, I double checked)
2 tsp. freshly ground black pepper
1 tsp. ground cayenne pepper
1 tsp. each garlic powder and onion powder ( https://paleoporn.com/q/is-garlic-powder-paleo/ )
3 Lbs. Organic-Grass fed eye of round roast
Place your beef in the freezer for 1-2 hours. This will semi-freeze the meat and actually make it easier to cut very thinly.
Meanwhile, mix all the other ingredients together and pour into either a vacuum seal bag or a zip top bag. Once your eye of round is a little stiff but not rock-hard solid, remove it from the freezer, and slice it about 1 centimeter thick. Place your slices in your bag, remove as much air as possible and marinate in the fridge overnight.
When you are ready to dry your beef, pour it out of the bag into a colander in the sink and allow to fully drain. Place the pieces into the racks of your food dehydrator in single layers: They can touch, but don't let them over lap. Turn the dehydrator on to 160 Fahrenheit, and allow the meat to process 3.5-4 hours (depending on the efficiency of your machine).
Allow to cool, place in a clean container, and enjoy!
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