Beef Korma LCHF

I made the most delicious Beef Korma last night.  I used less water this time to make a more intense flavour.  The oxtail or any kind of meat on the bone is so nutritious.  Check out  this link for a helpful guide of the health benefits of bone broth.

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 Ingredients

  • 2 tbsps olive oil
  • 1 tsp hot chilli powder
  • 1.5 tsp ground turmeric
  • 1.5 tsp ground cinnamon
  • 8 green cardamoms, crushed
  • 2 garlic cloves, finely chopped
  • 2 medium onions, chopped
  • 2 tbsps fresh ginger, finely chopped
  • 200g (0.45 lbs) beef shin shank
  • 300g (0.65 lbs) beef tail
  • 1 tbsp sugar free beef stock
  • 200 ml (6.8 oz.) water
  • Freshly ground white and black pepper
  • Salt
  • 150 ml (5.0 oz.) double cream
  • 7 cherry tomatoes,chopped
  • 4 tbsps fresh coriander/cilantro roughly chopped

Directions

  • Add 100 ml (3.4 oz) water into the slow cooker and turn on high heat.
  • Put a medium saucepan over a medium heat and add the olive oil.
  • Add the spices and cook gently for 2-3 minutes, to release their flavour, but do not burn.
  • Add the garlic, onions and ginger and cook over a low heat for 3-4 minutes to coat well in the spices and oil.
  • Add the beef shin shank and beef tail for a slight browning.
  • Add the water and once it starts boiling pour all the ingredients to the slow cooker.
  • Adjust the slow cooker to low heat and let cook for 6-8 hours.
  • For the last hour add the cream, tomatoes and fresh coriander/cilantro.

Serve with (Optional)

Steamed broccoli or cauliflower.
Greek yogurt

Gary Taube: “Good Calories, Bad Calories”

I highly recommend that you read Gary Taube’s book  Good Calories Bad Calories.

I find it amazing what he has accomplished regarding the scientific information about the diseases of civilization.
His conclusions:
  1. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease, or any other chronic disease of civilization.
  2. The problem is the carbohydrates in the diet, their effect on insulin secretion, and thus the hormonal regulation of homeostasis, the entire harmonic ensemble of the human body.  The more easily digestible and refined the carbohydrates, the greater the effect on our health, weight, and well-being.
  3. Sugars-sucrose and high-fructose corn syrup specifically are particularly harmful, probably because the combination of fructose and glucose simultaneously elevates insulin levels while overloading the liver with carbohydrates.
  4. Through their direct effect on insulin and blood sugar, refined carbohydrates, starches, and sugars are the dietary cause of coronary heart disease and diabetes.  They are the most likely dietary causes of cancer, Alzheimer’s disease, and the other chronic diseases of civilization.
  5. Obesity is a disorder of excess fat accumulation, not overeating, and sedentary behavior.
  6. Consuming excess calories does not cause us to grow fatter, any more then it causes a child to grow taller.  Expending more energy than we consume does not lead to long-term weight loss; it leads to hunger.
  7. Fattening and obesity is caused by an imbalance, disequilibrium in the hormonal regulation of adipose tissue and fat metabolism.  Fat synthesis and storage exceed the mobilization of fat from the adipose tissue and its subsequent oxidation.  We become leaner when the hormonal regulation of the fat tissue reverses this balance.
  8. Insulin is the primary regulator of fat storage.  When insulin levels are elevated-either chronically or after a meal-we accumulate fat in our fat tissue.  When insulin levels fall, we release fat from our fat tissue and use it for fuel.
  9. By stimulating insulin secretion, carbohydrates make us fat, and ultimately cause obesity.  The fewer carbohydrates we consume, the leaner we will be.
  10. By driving fat accumulation, carbohydrates also increase hunger and decrease the amount of energy we expend in metabolism and physical activity.