Category Archives: Meat/Protein

Simple Soy-Free Marinade

I used to use Worcestershire all the time, but it contains soy. So do most marinades. The first time I cooked rabbit I went looking for recipes, and found a marinade that turned out to be a great replacement for Worcestershire. This tastes great with chicken, beef, or venison. I think I used it for squirrel too.

1/2 cup apple cider vinegar
1/2 cup molasses (optional)
1/2 onion, sliced or chopped (optional)
1-2 tsp garlic powder or 2-4 tsp minced garlic
1 tsp rosemary, crushed (optional)
2 tsp salt
2-3 cups water, enough to submerge meat

Mix all ingredients and pour over meat. Refrigerate for a few hours or overnight. Cook meat according to your preference. I like to bake it in the marinade, with rice or chopped vegetables, covered.

Variations: in place of garlic, use cinnamon, mustard, or other favorite spice. Or use multiple spices. 1/2 hour before meat is done cooking, add some cranberries, prepared as for sweet potato casserole, or some raisins.

For low-FODMAPs, leave out the onion and use different spices in place of garlic. For GAPS or SCD, use honey in place of molasses.

Loosely adapted from first recipe here:


Irresistible fried liver

(I’ve read that you can mellow the flavor of liver by soaking it in milk before cooking. I’ve never done it because I love the flavor. If you don’t like liver but want to eat it for the boatload of nutrients it has, you could try that.)

about 1/4 cup coconut oil
5-8 garlic cloves, bruised
1 lb beef or pork liver, sliced
1 pkg frozen vegetables, thawed to save time
or equivalent of fresh chopped vegetables

Heat oil in a frying pan over medium-low heat. Add garlic cloves and wait until they turn golden. Push them to the edges of the pan and add slices of liver in a single layer. (About 1/2 lb at a time will fit in the pan.) Fry 3-5 min each side, until edges are brown and inside has just a hint of pink. Remove liver to a plate and tent with foil in a warm oven. Add veggies to pan and toss with garlic & oil until softened.


Superfood soup

Superfood Soup
(a.k.a. Poor Folks Soup — a cheap way to avoid doctor bills)

3-4 cups bone broth
1 huge sweet potato that only costs $1/lb
(or 3 lbs normal sweet potatoes))
1 lb pork or beef heart (optional)
Pastured lard or palm shortening
1/2 tsp salt
1-2 tsp turmeric
1-2 Tb fresh minced ginger
1-2 Tb fresh minced garlic
1/4 cup raw apple cider vinegar

Option 1
1/2 pkg or more of chopped frozen spinach (5 oz)

Option 2
1 1/2 cup coconut flakes

Bake sweet potato at 350° for 60-90 min. Brown heart in oil. Peel sweet potato with a fork and cut in chunks. (It doesn’t matter if the chunks are big, you can cut them up with a spoon after awhile.) Add remaining ingredients to pot, and some water depending on preference. Simmer 2 hours, until heart is tender and sweet potatoes are mushy. Cut or mash them with a spoon.

For option 1, stir in spinach about 10 minutes before serving.

For option 2, stir in coconut flakes 15-20 minutes before serving. Add water as needed, depending how thick you want the soup to be.

Stir in apple cider vinegar just before serving.

Alternative method: You could peel the raw sweet potato and cut it up, but raw sweet potatoes are really hard to cut.

My Heart Beets Wildly For You

My Heart Beets Wildly For You
(great for Valentine’s Day, anniversary, etc)

1 venison heart (or any animal heart, it just won’t beet wildly)
1+ lb beets
2 Tb oil
1-2 Tb cinnamon
1 Tb rosemary
1/2 tsp ginger (optional)
1/2 tsp salt
about 1 cup finely shredded coconut

Cut heart open so it lies somewhat flat. (If necessary, cut it in 2-3 pieces so it fits in the pan.) In a saute pan, heat oil and brown heart on both sides. Add spices and enough water to cover the meat. Simmer about two hours, covered.

Peel beets and cut in strips. Add to pan and simmer another 1/2 hour or so, depending on thickness and how soft you like them. When beets are almost soft enough, add coconut as needed to absorb liquid. Alternatively, thicken liquid by whatever method you prefer.

Serve to your sweetheart!

Quick Salmon Salad

Quick Salmon Salad
(This is good for lunch while hunting, because it doesn’t need to stay warm, but the fat will help you stay warm!)

14 oz can salmon with skin and bones
4 generous dollops of whole milk yogurt (about 34 – 1 cup?)

Any or all of the following:
2 tsp lemon juice
1 tsp minced garlic
1 tsp minced onion
1/2 tsp mustard powder
1/2 tsp dill
1 Tb chives
1 tsp dried parsley
1/2 tsp black pepper
1/4 tsp salt
1/4 cup frozen spinach or a small handful fresh spinach

Drain salmon into a cup and drink the liquid, it’s full of omega-3 fat! Dump salmon into a 4-6 cup bowl. Add all the other ingredients and mix with a fork, breaking up chunks. Add yogurt as needed to make it all stick together. Refrigerate several hours until the flavors mix. Use for sandwiches, serve on crackers, or puree in food processor to make a chip dip.

Variations: This recipe has evolved with my increasing food sensitivities. Yogurt may be replaced with hummus, nut/seed butter, pureed sweet potato, or solid fat such as palm shortening. (melt fat before mixing) The amounts of these substitutes vary, so add gradually.