Sunday, May 26, 2019

Conscious Cooking

by Michele Menzel, ND

With a growing awareness of the practices of concentrated animal feeding operations, small family farmers are stepping up to meet the demand for humanely raised meats, monitoring animal welfare and food safety quality standards and rejecting the use of hormones and antibiotics, making it possible for health- and planet-conscious families to enjoy recipes such as these:

Grass-Fed Beef Burgers with Cheese, Spinach and Mushrooms

1pound grass-fed beef
1 slice sprouted spelt bread, ground into breadcrumbs
¼ cup raw goat/cow milk or water
1 egg
1tsp virgin olive oil or coconut oil
¼ to ½ tsp of each: sea salt, pepper, garlic powder, and fresh or dried parsley
Sliced raw goat cheddar cheese

8 oz sliced mushrooms and/or fresh spinach
1 large onion, thinly sliced
3 Tbsp butter or 2 Tbsp coconut oil
1 clove garlic, minced
Sea salt to taste
Sprouted spelt buns

Mix all ingredients except cheese and toppings in a bowl and divide meat into four burgers. Cook on an indoor electrically heated grill, outside grill or in a frying pan until medium well. Grass-fed meat should be cooked slowly and not well done. Top each burger with sliced cheese and melt.

Sauté sliced mushrooms and/or spinach and onion slices in butter or coconut oil until onions are soft and translucent. Top burger with mushroom, onion and spinach mixture. Serve with or without sprouted spelt bread or buns, toasted and buttered.

Crockpot Beef Stew

2 to 4 pounds grass-fed beef chuck stew meat, cut into 1-inch cubes
½ cup sprouted flour
Sea salt and pepper
3 cups beef broth
1 Tbsp Worcestershire sauce
3 garlic cloves
2 bay leaves
6 small potatoes, quartered
2 to 3 onions, chopped
3 celery stalks, chopped

Place meat cubes in a crockpot and sprinkle with flour, salt and pepper. Add remaining ingredients and stir well. Cover and cook on low for 8 to 10 hours or on high for 5 to 6 hours, or until meat is tender. Stir thoroughly before serving.

Michele Menzel is a board-certified doctor of naturopathy and the author of The Transformation, 48 Days to Eating and Living Naturally for Life. For more information, call 405-359-1245, email or visit