Dry-Rubbed Espresso Chili Slow Cooker Ribs

Ribs have always seemed like something too risky too try.  I don't have a grill (no, the Foreman does NOT count and is a royal pain in the ass to clean, despite it's "dishwasher safe" claims--you can put it in there, but will it actually come out clean?  Not a chance.).  And I've always thought that if I can't do them right, meaning smoking and grilling, why bother.  Well, I am here to today to tell you that you SHOULD bother.

Why?  Making ribs isn't some complex alchemy easily botched by the uninitiated.  While I am positive that sought-after smoked BBQ ribs is definitely worth the meal out on the town or local BBQ joint (my favorite cheat meal, btw), that still doesn't make it impractical or taboo to try them on your own at home. They can provide a delicious respite to your burger-chicken-roast monotony.  Even my first time making ribs, they were a HUGE success and they were immediately devoured. So go ahead and try making your own fall-off-the-bone, juicy ribs!

The simplicity of this recipe and room for your own touch makes these ribs an easy choice when you want to spice up your weekday meat and have a hearty meal with little to no work at all.  The elements are super simple: ground coffee/espresso, spices of your choosing, ribs, onions and mushrooms easily sliced in a food processor, a crock pot / slow cooker, and fuss-free time.  The spices are completely up to you, but the espresso/chili combo gave a hint of tomato (without any in there--must be the chili and basil), a touch of spicy, and a smokey, savory deliciousness not easily described or forgotten.  Yum!  It made the whole house smell amazing!  

In the future, I'd try the BEST coffee in the world: Verve Coffee for the espresso (and maybe double the amount for the flavor) and maybe add a little cayenne for more kick.  Play around with your own spice combinations and let me know what you like, but I would keep the salt for bringing out the flavor of the dish and because salt isn't all that bad for you, contrary to what we had all thought.  For more on that, read: The (Political) Science of Salt by Gary Taubes and a Journal of the American Medical Association article published this month finding no increased risk of hypertension or cardiovascular disease (CVD) with salt intake and, if anything, lower sodium intake might lead to higher CVD risk!    

The ribs were from our half a pig we took home from our Pig Butchery class earlier this year taught by the Pig Wizard, Jonathan Roberts.  The meat froze well and was absolutely delicious.  There was no off smell when it was raw or discoloration--just bright pink/red meat and shiny bones.  The class was a great way to connect more with your food and understand the process of butchery, which is a SERIOUSLY big deal right now given the frankenmeats appearing in the meat counters of supermarkets.  Here is a disturbing article by Dr. Mercola on the health risks posed by "meat glue" commonly used to combine scraps into seemingly legit cuts of meat.  Terrifying.  This only reinforces my desire to know my meat.  

I try to single source as much as possible from farmers I can trust.  I use Morris Grassfed for my grass-fed beef and this pig came from a Mennonite community who supposedly grain fed it (not ideal) but probably cared for it better than a pig factory, so I'll take it.  I am still looking for local, pastured pigs.  They are harder to find...  I get my eggs from Live Earth Farm at the farmer's market and the chickens I eat are Smart Chickens from New Leaf (my small, local, green-minded supermarket chain--what Whole Foods should have been), which isn't ideal, but at least is better than most supermarket chicken.  Have you ever had a Costco rotisserie chicken?  It almost made me sick because it was so fatty and definitely of lesser quality than the chickens I am used to buying at New Leaf.  It didn't taste right, look right, or sit right with me to have supported that industry.  I still feel bad.  

If you are interested in the whole, sustainable meat argument, check out this recent article by Robb Wolf laying the smack down on Fox News for a stupid piece they ran supposedly "Busting the Myth" on why grass-fed beef is better for you and the environment.  Duh. 

So, without further ado, here is a recipe in celebration of this amazing pig who has been providing us with a ton of delicious, hearty, satisfying meals.  I am filled with gratitude :)

Dry-Rubbed Espresso Chili Slow Cooker Ribs

Fall-off-the-bone tender, juicy ribs packed with a spicy, savory flavor that lingers in the mushroom and caramelized onion side you can pile up on your favorite burger or chicken breast long after the ribs have been devoured. 

Prep Time: 10min or less

Cooking Time: 8 fuss-free hours on Low in the slow cooker

Ingredients:

• full slab of pork ribs (I am sure beef would work fine too, but make sure you can cram them in your slow cooker)
• onions (I used 1.5 reds and 1 huge white one)
• mushrooms (I used two pre-sliced packages--the more, the merrier)
• the spices*: 
• 1T ground espresso
• 1T basil
• 1T chili powder
• 1T garlic powder
• 1/2 T kosher salt
• 1/2 T / 15 grinds or so of black pepper

*NOTE: any of these spices can be mixed and matched with any of your favorites--try whatever you like best!  

Method:

This is so easy, it's hardly a recipe: 

Food process your mushrooms and onions into slices (or slice by hand or buy pre-sliced) and add all of the onions and half of the mushrooms to the slow cooker pot.  Combine the spices and rub them all over both sides and into every nook and cranny of the ribs.  Add ribs on top of the bed of mushrooms and onions. Add the remaining mushrooms on top of the ribs.  Lid, set to Low, and forget-about-it for 8hrs.  Come home or wake up to a house that smells almost as delicious as your meal will be!  The ribs should be fall-off-the-bone tender.  Serve them with the mushrooms and onions (UPDATED 5/9/11: you can strain those from the meaty broth or leave in), if desired, or save those for kicking your chicken breast or burgers up to a whole 'nother level.  You can also add another veg like Broiled Bacon Fat-Smeared Broccolini for a mouthwateringly delicious celebration of pork!

   

Roasted Garlic Pesto

So you have dutifully read Sunshine of Your Love Part 1: Safely Getting What You Need and Sunshine of Your Love Part 2: The D Factor AND Sunshine of Your Love Part 3: What is e-D-ible?

And your bonus for being such a good listener?  A recipe!  

Today's treat is a recipe (Finally!  I know, I talk/write way too much, but you should see me in person--I'm quiet, really!).  I made the most awesomely delicious pesto known to man.  I know, you are groaning, "Not another pesto recipe!  Dude, everybody has their own pesto recipe!"  Well, that is what you might think and if you leave now, your loss.  Seriously.  THIS pesto is worth the read and try.  And why is pesto related to our vitamin D post?  Just Because.  No, actually I'll serve it on shrimp and salmon, which if you remember, are good animals sources of vitamin D (although they will NEVER meet your vitamin D needs alone).

Method to the Madness: Roasting

The Garlic:  From America's Test Kitchen/Cooks Illustrated, I learned that roasted garlic tastes yummier than raw garlic in pesto.  It just adds a nuttier, richer, and less sharp, strong taste.  Since I have been buying the pre-peeled, packaged garlic (yes, convenience has done me in, just shoot me now!), I used that and roasted it in aluminum foil as I have seen other cooks do.  Don't worry, I'll go over this in the recipe.  If you have unpeeled garlic, try the America's Test Kitchen method of toasting it in a naked skillet over medium or low heat til just browning, not burning, on the outside.  If you have chopped/minced garlic, perhaps you can toast it in a skillet with some olive oil.  Whatever your method, we are after roasted garlic.  That makes all the difference here.

The Nuts:  I roast my nuts ALL the time ;)  So this application is no different.  It makes them more digestible than raw, but if you still have trouble with nuts (not an allergy, just upset digestion), try soaking and then roasting your nuts.  If you have an allergy, well, it sucks to be you.

The Basil:  Okay, this isn't roasted, but it has a method too.  I have read that bruised basil releases more flavorful oils than simply cutting it because more cells are ruptured to release their aromatic oils.  I suspect, but have yet to confirm, that cell processes are at work recruiting more liquid to the areas under duress, so more oil is released than during a quick chop.  Bruising herbs and letting them sit for a few minutes until you use them seems like it would lend itself to more flavor.  So I tried that with success.  Just be sure to use your bruised basil because it will not store this way.

Roasted Garlic Pesto

What can be more versatile than a rich, roasted garlic-infused pesto spreadable on any flat surface, pair-able with any meat, and dip-able by an array of veggies?  This classic pesto is a refrigerator staple!

Cooking Time: zero to pesto in 15 minutes or less

Quantity Achieved: about 1 to 1.5 cups (more is possible if you use more greens or oil)

Storage: air-tight in the refrigerator for about a week or measure out and freeze in muffin tins, then empty frozen pesto hockey pucks into a freezer-safe container and they'll keep for months.  Simply defrost and serve! 

You can make this with different greens and oils.  Here are two divine variations using the same basic recipe.

Classic Basil Roasted Garlic Pesto (pictured above)

Ingredients:

• about 2 cups (4oz before de-stemmed) fresh basil (I used the packaged variety since it isn't in season here yet)
• about 10-12 cloves of garlic (fits in 2T, packed), peeled (if unpeeled or minced/chopped already, read The Garlic section above) (For the peeled, sealed garlic, I used half a garlic packet per batch of pesto)
• 1/2 cup almonds or another nut of your choice (no, not peanuts, silly)
• 1/4 cup extra virgin olive oil (the good stuff), more if you desire a creamier consistency, + a little drizzle for the roasted garlic
• 2T freshly squeezed lemon juice (one pithy lemon or half a juicy one--or use more to taste)
• kosher salt
• freshly ground black pepper

NOTE: No cheese here and you will NOT miss it!

Method:

First, dump your almonds onto one half of a baking sheet and grab a large-ish square of aluminum foil.  Place the unpeeled garlic cloves in the center of the foil, drizzle on a little olive oil, sprinkle a little salt and grind a little pepper on top.  Mix to coat evenly.  Now, take two opposite sides of foil, connect them and bend over the edge.  Continue folding the edge over itself until you have reached the garlic.  Then, take one long side and fold it up and do the same to the other side to form a nice little garlic pouch.  Isn't that cute?  Place the pouch on the other side of the baking sheet from the nuts and place the sheet in a 350 degree oven, preheating doesn't matter.  Set a timer for 5 minutes and check the nuts.

In the meantime, prepare the basil by rinsing, drying, tearing leaves from large stems (some small stems and buds are fine), and squashing the leaves between your fingers.  Nothing too violent, just enough to bruise it.  Yeah, bruise that basil!  Bruise it good!  Isn't that a nice stress reliever?  Okay, now I am feeling mean.  Respectfully bruise that basil and tell it you'll relish every bite of its gracious contribution to your plate.  There.  Better.  

Have you checked your nuts?  If your nuts aren't done after 5 minutes, leave them in for another five or less if you feel they're close.  Done for those almonds means slightly more brown and some looking closer to burn, but not there yet.  It is difficult to tell; they never really look all that different to me (brown to more brown isn't very obvious), but I usually wind up getting anxious about burning and notice a fragrant, nutty smell.  They should be hot and start crackling when you take them out of the oven.  I love the sound effects!  So cute!  I err on the side of perhaps not all the way roasted brown, rather than risking burnage, because I too often become it's prey.

So once your nuts are done, put the foil pouch back in on the rack by itself, it shouldn't fall through unless you were really crazy with your folding.  Let it roast for at least 20 minutes total (don't forget the time it took the nuts to roast or the oven to preheat).  One time I let it go for 45min to an hour,  and that was an utter disaster.  So, now I err on the side of caution and say just roast until soft (you can mash them with a fork).  That varies depending upon your oven, how many times you checked your nuts, and other such unseen variables, so check the pouch (carefully unfold to look inside) after about 20 minutes and see if they are squashable.  If not, seal it back up and continue roasting another five minutes.  Watch the bottoms for browning or burning.  They are tricksy.

Okay, now we have roasted nuts and roasted garlic.  Awesome.  Your basil is bruised and bleeding, ready to get pulverized.  Let's get this party started!  Add basil, nuts, garlic, lemon juice, and 1/8 cup of extra virgin olive oil to the food processor and pulse to chop a few times, then let 'er whirl.  Scrape down the sides periodically and see how it's going in there.  The sides will probably be a green blur.  Once it is pretty well incorporated, add the remaining 1/8 cup of extra virgin olive oil, process for a good few minutes uninterrupted, then add more oil if desired to make your ideal consistency--for me, I like a thicker, paste-like pesto I can spread, more like hummus.  Others like theirs like soup.  Your choice!

When you are finished, add salt and pepper to taste.  Go easy with the salt--just a 1/8t to start.  One time I added a whole teaspoon and regretted it instantly.  If you don't use salt all that much, you grow much more sensitive to it!  If you do add too much salt, don't cry.  Just make another batch and now you have enough seasoning for both, or starting adding to the batch you already have.  Try some sun dried tomatoes, roasted bell peppers, more leafy greens, or if you want to be decadent, make Alton Brown's skillet mushrooms and add that.  Never heard of them?  Oh, that is a treat for another day, then!

Variation:  Arugula Roasted Garlic Pesto (pictured on the salmon below)
The peppery bite of the arugula pairs really well with the sweet roasted garlic, rich walnut oil, and lemon juice kick.  Delicious!

Ingredients and Method:
Same as above except use walnut oil instead of olive oil and 2 cups, packed, fresh baby arugula instead of basil (or in combination).

Pesto Serving Suggestions:

Damn near impossible to serve pesto wrong--it goes well on any meat I can think of (pesto bacon would be a neat one to try) and any veggie delivery device like celery or romaine.  Additionally, here are some great ways to make pesto a part of your main dish:

Classic Basil Roasted Garlic Pesto coated Shrimp

Pesto Shrimp

Want to get some vitamin D in the process?  Make a pound of shrimp and add a 1/4 to 1/2 cup of pesto to them  (right after cooking so it is easier to coat them).  Serve warm or cold.  OMG delicious!

If you don't know how to cook shrimp, here is a little primer for basic shrimp prep.  You can also grill them or saute in garlic, oil, and ginger (fan-freakin'-tastic, but perhaps not best for mixing with this pesto).

1. Keep the tails on for more flavor, but devein them before cooking.  Rinse them and try to pat dry so they're not sopping wet.
2. Get a skillet hot, add oil of your choice (for the pesto shrimp, I used olive oil, but I don't cook with it that often--avocado or coconut oil are better for high heat).  Then, add the shrimp.
3. Here is the tricky part: You have to move FAST.  Get turning those little shrimps as soon as they start to turn pink and curl, which is nearly immediately.  Seriously, move FAST!  Use tongs or a fast-flipping spatula that you don't have to fuss with.  I love to cook shrimp because they are the cook's dream--they have a color changing doneness indicator! They're like little reverse Freezy Freakies (remember those? We'd store ours in the freezer).  Nice to have a clear signal for doneness visible across the room.  But you shouldn't be across the room, should you?  Get flipping!
4. Once both sides have turned pink, immediately evacuate to a bowl or plate.  Don't wait for them to curl up into a nice little ball--just get them the hell out!  They'll continue cooking out of the pan.  I just make sure I don't see any obvious blue, see-through parts that show they're underdone.  The tails should be pink to red.  Err on underdone; they'll cook more on the plate. 
5. Once they are out, now's your time to add the pesto.  Mix well to incorporate.
6. Feast!

Pesto Salmon with Arugula Roasted Garlic Pesto

Pesto Salmon

Want more vitamin D for your buck, how about salmon?  There are a couple ways to do this: 1) broil with pesto on top (might make the pesto a little crunchy on top--could be good or bad), 2) broil halfway, then add pesto for the remainder, or 3) add pesto after the fish is done (you might not want to use cold pesto though).  Either way, broil until just done (it turns opaque from translucent, here is a good description--flaking is too long), then let it rest before serving.  I usually use the toaster oven and it's done in less than 10 minutes.  Great lunch!  If you want to get fancy, you can cook your salmon in a parchment or aluminum foil pouch with pesto on top, like this recipe from Kalyn's Kitchen that should be DELICIOUS with my pesto.  Give it a try!

Classic Basil Roasted Garlic Pesto smothered Roasted Turkey Breast

Pesto Roasted Turkey Breast
Yeah, I know, not really a great vitamin D-giver, but roasted turkey is a staple in this household.  It's super easy to prepare and gives us lunchmeat for a week when I make two at a time.  I buy the split breasts with bone in and skin on and prepare them using pesto rubbed under the skin, over the skin, inside the cavity along the tenderloin, even in slits cut into thick parts.  Basically, I want this turkey to be a pesto delivery system :)  Roast at 425, uncovered for 35-45 minutes (less if small), then check the temperature for 150 degrees (big double batches take up to an hour) and let it rest before diving in.  Makes a great meal or can be refrigerated for a week and served as lunchmeat alone or in salads.  Yum!  Here's my original Roasted Turkey Breast recipe.

Inspired?  I hope so!  Tell me about your pesto adventures!

Bread Worth Craving

As a paleo dieter, bread is out.  Grains are the enemy, and "eat meat, not wheat" is our battle cry.  However, I have found a bread to fill the void.  It is one that I actually prefer over all but the most crusty and homemade of breads.  Rival to naan in its simplicity, versatility, and delectability.  I give you Flaxbread!

Italian Flaxbread

inspired by Paleo Focaccia, Sandwiches and Cakes by Nikki Young.   
Cooking Time: less than 30 minutes

2 cups ground flaxseeds (store these in the freezer since they go rancid easily)
1/4 tsp baking soda
1/2 tsp cream of tartar (see NOTE)
4 eggs (room temperature is best, so put out early or warm in a warm water bath)
1/2 C water or chicken broth
1/3 C olive oil with Italian Seasoning Mix mixture leftover from Roasted Turkey Breast


Italian Seasoning Mix:

3 sun dried tomatoes (chopped), 1T each of rosemary (crushed), oregano, basil, kosher salt, garlic powder, onion powder/chopped dried onion, 1tsp each of pepper, red pepper flakes
(NOTE: make more of this seasoning than you need, add olive oil, and store in the refrigerator for other uses like salad dressing and Roasted Turkey Breast seasoning)

Preheat the oven to 400 degrees and combine the wet ingredients in one bowl and the dry in the other.  Mix each well.  Add the wet to the dry and mix to evenly incorporate the ingredients.  Using a baking sheet lined with parchment or silpat, scoop out the batter and distribute over the sheet.  Using a spatula, try to make a nice even layer without holes.  This is difficult since the batter is sticky!  Wack it in the oven for about 20 minutes and see where it is around 15 minutes in.  You are looking for browning on the bottom of the edges and a more golden look to the surface of the bread.  Once finished, cut into slices, cool on a rack, and then store in an airtight container in the fridge.

Uses:

Sandwich bread--this flavorful bread beats wheat bread hands down

Bread to accompany spaghetti night or curry night (try using an Indian spice mix instead of Italian)

Snacking

Open-faced sandwiches


Since this is nearly ALL fat, try to use it with meals that don't have any other fat or when you are splurging paleo style.  Making your meat without using fat such as on the grill or searing in a pan will allow you more leeway with fats in other parts of the meal, such as this bread.  This is definitely worth the indulgence!

NOTE: The original recipe from the paleo cookbook called for baking powder.  Baking powder is not technically paleo since it is made from corn.  Another alternative to using baking soda and cream of tartar is to whip the eggs into stiff peaks and fold them into the batter, or add baking soda and an acid to make it work, perhaps a honey bread, cocoa bread, or lemon bread.  The first picture is from an experiment in that realm using coconut milk.  I think this would make a great sweet application, so more experimentation is needed.

Lunch Time!

Now that school is back in session, parents and students alike need nutritious lunch ideas.  Here are some tips to keep you and your kids eating healthy lunches while not making you slave in the kitchen for their preparation.  The key is making sure each meal has healthy carb, protein, and fat.  The balance will create longer lasting satiety and won't leave you with highs and lows in energy.

Healthy carb choices: carrots, berries, apples, grapes, kiwis, salad greens, virtually any fruit and veggie you can think of except for beans/legumes of any kind, starchy potatoes (save those for an occasional dinner or post workout dish), and use high glycemic fruits rarely like bananas, melons, mangos, and the like.  High glycemic fruits will just leave you hungry a couple of hours later anyway, so keep them to a rare treat.

Healthy meat choices: fish, lean meats (including eggs, beef, poultry, game, pork, etc.), shellfish, sausages that don't have sugar (note: evaporated cane juice is still sugar), grains, or dairy in their ingredients.  Use fatty meats rarely rather than regularly (ex. bacon).  Soy products are out since they are soybean derived and highly processed.  Avoid deli meats for excessive salt and processing.

Healthy fat choices: nuts, seeds, olive oil, olives, avocado.  Avoid overly processed oils like canola or vegetable oil or oils from foods we avoid like soybean or peanut oil (peanuts are legumes).

Another key to eating paleo-style is eating minimally processed, whole foods.  If you buy a processed item in a bag, can, or jar--check the ingredients closely!  Don't allow soy products, grains, or sugar to creep into your diet.  Try to buy products with short ingredient lists and ingredients you can understand.  You and your family's health and performance will benefit from the effort you take to eat right.  

Here is a quick, easy lunch recipe that will give you meals for the week:

Roasted Turkey Breast

Great cold or warm and less than an hour to make start to finish!

ingredients:

1 split turkey breast, bone in, skin on (the bigger, the better) (NOTE: the picture shows two smaller ones I made for a double batch)

1-2 part olive oil

1 part seasoning mix (see choices or create your own!)

Potluck Seasoning Mix:

1T each of garlic powder, oregano, rosemary (crushed), thyme, basil, paprika, kosher salt

1tsp each pepper, crushed red pepper flakes

Italian Seasoning Mix:

3 sun dried tomatoes (chopped), 1T each of rosemary (crushed), oregano, basil, kosher salt, garlic powder, onion powder, 1tsp each of pepper, red pepper flakes

(NOTE: make more of this seasoning than you need, add olive oil, and store in the refrigerator for other uses like salad dressing and flaxbread seasoning 


UPDATE 4/13/2010
Spicy Garlic Mix: 
(for one huge turkey breast or 2 small)
1T garlic powder (be generous)
20 grinds of black pepper (who really measures ground black pepper easily?)
1/2T kosher salt
1/2tsp or more of red pepper flakes/crushed red pepper
2-4T extra virgin olive oil

Preheat oven to 425 or 450 degrees (depends on how accurate your oven is and trial and error results).  Mix seasoning with olive oil to create a paste.  Start with 1 to 1 ratio of seasoning to oil and increase oil if necessary to make it wet enough to spread.  To avoid contamination, if you are keeping any of the seasoning for another use, set aside in another container; don't keep any extra from turkey application!  Loosen the skin of the turkey by gently pulling it up and running your hand underneath to create a pocket.  Try not to tear more holes in it than the hand opening.  Also, open the cavity between the breast and tender with your hand to expose more surface area for the rub.  Get underneath or cut that layer of skin/connective tissue? on top of the tender.  For large breasts, I like to cut another layer in the thickest parts so that more seasoning can be distributed.  Rub oil mixture on turkey under skin, over skin, and in cavity between breast and tender--all over.  Roast uncovered in a baking dish for 45min (start checking at 35min for 150 degree internal temp or sooner if turkey is small) at 425/450 degrees.  I pull  mine at 150 degrees to allow for carry-over and juiciness, but most references say 165 minimum for safety.  For me that is dry as toast, but I strongly caution you to follow my lead only at your own risk.  I assume no responsibility.  I am pretty confident my turkey comes from a good source; I don't buy mine at Costco or Safeway.  Let the turkey rest before slicing/serving.  Refrigerate once cooled in an airtight container and it will last a week.

Uses:

Turkey Breast Salad--heap a ton of greens into a bowl/container, measure turkey and add to salad, add dressing (olive oil and balsamic vinegar or lemon juice is simple and delicious), and any other veggies, berries, or fruit or serve on the side.

Turkey Breast Sandwich--serve between flaxbread with some veggies and/or fruit on the side.

Turkey Breast a la carte--serve with cut up veggies and/or fruit and nuts/seeds/avocado to create a balanced meal

Turkey Breast omelet or frittatta--add as another protein source to an omelet or frittatta

Enjoy!