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THE DOMESTIC MAN
Gluten-free recipes, inspired by traditional & international cuisines. This is always my favorite time of the year to be in the kitchen. Not only do we get to start focusing on soups and stews to break that oncoming winter chill, but it’s roasting season.. Every year my friends at ButcherBox run a one-day promotion where they offer a free turkey plus $10 off any new signups with their program. HOMEMADE, SUGAR-FREE BARBECUE RUB 4 tbsp paprika. 2 tbsp black pepper. 2 tbsp garlic powder. 2 tsp onion powder, toasted preferred. 1 tsp ground celery seed. 1 tsp dried oregano. 1 tsp chipotle powder. To make this rub, carefully add half of the salt to half of the paprika, then combine a pinch of the garlic powder, thenjust kidding. Just throw it all together, and enjoy. ROAST | THE DOMESTIC MAN The most visited recipe on this blog, by a long shot, is my old Perfect Eye of Round Roast recipe. It’s been read over 1.7 million times, which is pretty crazy. The recipe is unique because you basically blast the roast with a high heat for a while, then shut the oven off completely for a couple hours while you watch Netflix, build a snowman, fume at Twitter, or whatever else people do with BARBECUE BONELESS BEEF SHORT RIBS While spending a few days in Austin last month, I basically dove head-first into Texas barbecue: the pickles, the vinegar-based cole slaw, and man, the brisket!I loved how a dry, blackened crust over their barbecued meats isn’t a bad thing, and how sauce is added according to individual taste, after plating.Even better, the barbecued meats are sold by the quarter pound, so each person gets BEEF JERKY (PALEO, GLUTEN-FREE) 2. Combine the marinade ingredients and stir until well-mixed, then combine with the meat. Transfer to a resealable plastic bag and marinate overnight. 3. Lay the beef pieces out on your dehydrator in a single layer. Set to 155F (some models use 160F, either is fine) and dehydrate until firm (aka “no longer squishy”), between 2 and 5hours
GAS-GRILLED BEEF BACK RIBS Some eagle-eyed readers may recall that in my Memphis-style barbecue beef back ribs recipe from earlier this year, I only used half of the huge 16 lb. package of beef back ribs that US Wellness Meats sent me. I had been eyeballing the remaining two racks of ribs for a while and I decided to take a different approach to the ribs this time; the Memphis-style recipe was a lot of fun, but it also CALDO XÓCHITL (SIMPLE CHICKEN SOUP) The weather is starting to cool down, so it's time to share one of the many soups in my repertoire. Caldo Xóchitl is a simple chicken soup from Mexico, a carryover of traditional, pre-Columbian fare, when soup (and corn) were dietary staples in the region. The word Xóchitl itself means "flower" in the Nahuatl (Aztec) GRILLED LAMB SIRLOIN There's an old saying: lamb is a meat best grilled. Okay, that may not be an old saying, but it should be. Something about lamb and direct heat go together really, really well. So when Lava Lake Lamb sent me some of their lamb sirloin for a recipe, I knew it was going directlyon
LE CREUSET CHILI
One of the most hotly-debated dishes a person can serve in America, perhaps second only to BBQ ribs. And like many of my other recipes, I’m quick to concede that this recipe isn’t for everyone; this is a generally mild chili that goes well with chili dogs, chili burgers, or on top of a scoop of white rice. For me, the most important aspectHOW TO GRILL CLAMS
The only preparation needed is to clean the clams – place them in a bucket or pot with cold tap water, and add 1/2 cup of corn meal. Let them sit like this for four hours. This allows the clams to filter out sand so you don’t get any crunchy surprises during your meal. To grill the clams, simply put them on a grill at a med/med-highTHE DOMESTIC MAN
Gluten-free recipes, inspired by traditional & international cuisines. This is always my favorite time of the year to be in the kitchen. Not only do we get to start focusing on soups and stews to break that oncoming winter chill, but it’s roasting season.. Every year my friends at ButcherBox run a one-day promotion where they offer a free turkey plus $10 off any new signups with their program. HOMEMADE, SUGAR-FREE BARBECUE RUB 4 tbsp paprika. 2 tbsp black pepper. 2 tbsp garlic powder. 2 tsp onion powder, toasted preferred. 1 tsp ground celery seed. 1 tsp dried oregano. 1 tsp chipotle powder. To make this rub, carefully add half of the salt to half of the paprika, then combine a pinch of the garlic powder, thenjust kidding. Just throw it all together, and enjoy. ROAST | THE DOMESTIC MAN The most visited recipe on this blog, by a long shot, is my old Perfect Eye of Round Roast recipe. It’s been read over 1.7 million times, which is pretty crazy. The recipe is unique because you basically blast the roast with a high heat for a while, then shut the oven off completely for a couple hours while you watch Netflix, build a snowman, fume at Twitter, or whatever else people do with BARBECUE BONELESS BEEF SHORT RIBS While spending a few days in Austin last month, I basically dove head-first into Texas barbecue: the pickles, the vinegar-based cole slaw, and man, the brisket!I loved how a dry, blackened crust over their barbecued meats isn’t a bad thing, and how sauce is added according to individual taste, after plating.Even better, the barbecued meats are sold by the quarter pound, so each person gets BEEF JERKY (PALEO, GLUTEN-FREE) 2. Combine the marinade ingredients and stir until well-mixed, then combine with the meat. Transfer to a resealable plastic bag and marinate overnight. 3. Lay the beef pieces out on your dehydrator in a single layer. Set to 155F (some models use 160F, either is fine) and dehydrate until firm (aka “no longer squishy”), between 2 and 5hours
GAS-GRILLED BEEF BACK RIBS Some eagle-eyed readers may recall that in my Memphis-style barbecue beef back ribs recipe from earlier this year, I only used half of the huge 16 lb. package of beef back ribs that US Wellness Meats sent me. I had been eyeballing the remaining two racks of ribs for a while and I decided to take a different approach to the ribs this time; the Memphis-style recipe was a lot of fun, but it also CALDO XÓCHITL (SIMPLE CHICKEN SOUP) The weather is starting to cool down, so it's time to share one of the many soups in my repertoire. Caldo Xóchitl is a simple chicken soup from Mexico, a carryover of traditional, pre-Columbian fare, when soup (and corn) were dietary staples in the region. The word Xóchitl itself means "flower" in the Nahuatl (Aztec) GRILLED LAMB SIRLOIN There's an old saying: lamb is a meat best grilled. Okay, that may not be an old saying, but it should be. Something about lamb and direct heat go together really, really well. So when Lava Lake Lamb sent me some of their lamb sirloin for a recipe, I knew it was going directlyon
LE CREUSET CHILI
One of the most hotly-debated dishes a person can serve in America, perhaps second only to BBQ ribs. And like many of my other recipes, I’m quick to concede that this recipe isn’t for everyone; this is a generally mild chili that goes well with chili dogs, chili burgers, or on top of a scoop of white rice. For me, the most important aspectHOW TO GRILL CLAMS
The only preparation needed is to clean the clams – place them in a bucket or pot with cold tap water, and add 1/2 cup of corn meal. Let them sit like this for four hours. This allows the clams to filter out sand so you don’t get any crunchy surprises during your meal. To grill the clams, simply put them on a grill at a med/med-high ROAST | THE DOMESTIC MAN The most visited recipe on this blog, by a long shot, is my old Perfect Eye of Round Roast recipe. It’s been read over 1.7 million times, which is pretty crazy. The recipe is unique because you basically blast the roast with a high heat for a while, then shut the oven off completely for a couple hours while you watch Netflix, build a snowman, fume at Twitter, or whatever else people do with PERFECT EYE OF ROUND ROAST NOTE: An updated version of this recipe appears in my cookbook, The Ancestral Table. Eye of round is a pretty intimidating piece of beef. It's an extremely lean cut taken from the hindquarters of the cow, which gets a lot of exercise. To be honest, I usually just use the eyeof round roast to
THE ANCESTRAL TABLE RECIPE LIST Holy smokes, my cookbook will be out in one month! That is pretty crazy. I figure that some of you would like to see a little more about the book before committing to buy - I don't blame you, I'd want the same thing - so here is a list of every recipe in the GRILLED LAMB SIRLOIN There's an old saying: lamb is a meat best grilled. Okay, that may not be an old saying, but it should be. Something about lamb and direct heat go together really, really well. So when Lava Lake Lamb sent me some of their lamb sirloin for a recipe, I knew it was going directlyon
MISO-MARINATED BONELESS SHORT RIBS Combine the miso paste, mirin, sake, and white pepper in a small bowl. Pat the short ribs dry with some paper towels, then liberally spread the miso mixture over the ribs; transfer to a resealable plastic bag and marinate for at least 4 hours, overnight preferred. Can be marinated for up to 48 hours. 2. Preheat your oven to 225F. SHASHLIK (RUSSIAN SHISH KEBABS) Shashlik (Шашлык) is a type of shish kebab commonly found in Russia and the former Soviet republics. It was likely brought to Moscow from Central Asia in the 19th century. Today, it’s a popular summer food cooked over an open fire at social gatherings. It’s traditionally prepared with lamb, but chicken, pork, and beefvariations are
POTJIEKOS (SOUTH AFRICAN HODGEPODGE STEW) 1/2 lb cherry or grape tomatoes. 1. Pat the oxtails dry using paper towels, then season all over with the salt and pepper. In a dutch oven or deep skillet, warm the ghee over medium heat. Add the oxtails and brown until dark and crisp at the edges, about 3 minutes per side, in batches if needed to prevent overcrowding. GLUTEN FREE JAPANESE CURRY WITH CHICKEN NOTE: An updated version of this recipe appears in my cookbook, The Ancestral Table. Japanese curry is a relative new dish to the country - it was introduced by the British in the 19th century, who in turn picked it up from India. Today, curry houses are everywhere in SUPERIOR SPAGHETTI SAUCE 1 8oz can tomato sauce. 1 6oz can tomato paste. 1/4 cup full-bodied red wine (cabernet sauvignon preferred) 1 bay leaf. Using a food chopper or processor, mince the carrots, celery, and onion. This is your soffritto, which is the Italian version of mirepoix. The main separation between the two is that soffritto is usually cooked inolive oil
EGG SCRAMBLE
1/4 tsp dried parsley. 1/2 cup coconut oil. Warm the oil on med-high heat for a few minutes, then add the potatoes. Saute them, stirring often until the potatoes soften and start to brown. Add the onions and meat and reduce the heat to medium, continuing to saute and stir until the onions are translucent. Pour in the eggs, and let them cook forTHE DOMESTIC MAN
Gluten-free recipes, inspired by traditional & international cuisines. This is always my favorite time of the year to be in the kitchen. Not only do we get to start focusing on soups and stews to break that oncoming winter chill, but it’s roasting season.. Every year my friends at ButcherBox run a one-day promotion where they offer a free turkey plus $10 off any new signups with their program. PERFECT EYE OF ROUND ROAST NOTE: An updated version of this recipe appears in my cookbook, The Ancestral Table. Eye of round is a pretty intimidating piece of beef. It's an extremely lean cut taken from the hindquarters of the cow, which gets a lot of exercise. To be honest, I usually just use the eyeof round roast to
TASSO (CAJUN SMOKED PORK) Tasso - Cajun Smoked Pork (Gluten-free, Primal, Paleo, Keto) 1. Pat the pork dry with paper towels. In a small bowl, combine the seasonings, then generously rub the seasoning mixture all over the pork. Pack any leftover seasonings on the pork. Transfer the pork to a airtight container or resealable plastic bag then refrigerate for atleast 3
SHASHLIK (RUSSIAN SHISH KEBABS) Shashlik (Шашлык) is a type of shish kebab commonly found in Russia and the former Soviet republics. It was likely brought to Moscow from Central Asia in the 19th century. Today, it’s a popular summer food cooked over an open fire at social gatherings. It’s traditionally prepared with lamb, but chicken, pork, and beefvariations are
HOMEMADE, SUGAR-FREE BARBECUE RUB 4 tbsp paprika. 2 tbsp black pepper. 2 tbsp garlic powder. 2 tsp onion powder, toasted preferred. 1 tsp ground celery seed. 1 tsp dried oregano. 1 tsp chipotle powder. To make this rub, carefully add half of the salt to half of the paprika, then combine a pinch of the garlic powder, thenjust kidding. Just throw it all together, and enjoy. GAS-GRILLED BEEF BACK RIBS Some eagle-eyed readers may recall that in my Memphis-style barbecue beef back ribs recipe from earlier this year, I only used half of the huge 16 lb. package of beef back ribs that US Wellness Meats sent me. I had been eyeballing the remaining two racks of ribs for a while and I decided to take a different approach to the ribs this time; the Memphis-style recipe was a lot of fun, but it also SUPERIOR SPAGHETTI SAUCE 1 8oz can tomato sauce. 1 6oz can tomato paste. 1/4 cup full-bodied red wine (cabernet sauvignon preferred) 1 bay leaf. Using a food chopper or processor, mince the carrots, celery, and onion. This is your soffritto, which is the Italian version of mirepoix. The main separation between the two is that soffritto is usually cooked inolive oil
WEEKNIGHT GLUTEN-FREE SPAGHETTI BOLOGNESE Weeknight Gluten-Free Spaghetti Bolognese (Gluten-free, Paleo, Primal, Perfect Health Diet) 1. In a large skillet, warm 1 tbsp of the olive oil over medium heat. Add the onion and sauté until softened, about 4 minutes, then add the garlic; sauté until aromatic, about 30 seconds. Add the beef, salt, and pepper; sauté until mostly cooked DEVILISH EGGS (SURPRISE DEVILED EGGS) Devilish Eggs (Surprise Deviled Eggs) - Paleo, Gluten-Free, Primal, Low Carb. 1. Let’s hard-boil the eggs. There are many ways to skin this cat, but here’s how I do it: place the eggs in a saucepan and cover with 1″ of water. Add a little salt to the water, about 1/4 tsp. Bring to a boil over high heat; once boiling, cover the pot,remove
GLUTEN-FREE CHICKEN FETTUCCINE ALFREDO Melt the butter in a skillet on medium heat, then add the shallots. Sauté for about two minutes, until fragrant, and add the garlic and sauté for another minute or two. Add the cream, pepper, salt, and nutmeg, and reduce the heat to low and allow to gently simmer for 20 minutes. As it simmers, let’s prep the chicken.THE DOMESTIC MAN
Gluten-free recipes, inspired by traditional & international cuisines. This is always my favorite time of the year to be in the kitchen. Not only do we get to start focusing on soups and stews to break that oncoming winter chill, but it’s roasting season.. Every year my friends at ButcherBox run a one-day promotion where they offer a free turkey plus $10 off any new signups with their program. PERFECT EYE OF ROUND ROAST NOTE: An updated version of this recipe appears in my cookbook, The Ancestral Table. Eye of round is a pretty intimidating piece of beef. It's an extremely lean cut taken from the hindquarters of the cow, which gets a lot of exercise. To be honest, I usually just use the eyeof round roast to
TASSO (CAJUN SMOKED PORK) Tasso - Cajun Smoked Pork (Gluten-free, Primal, Paleo, Keto) 1. Pat the pork dry with paper towels. In a small bowl, combine the seasonings, then generously rub the seasoning mixture all over the pork. Pack any leftover seasonings on the pork. Transfer the pork to a airtight container or resealable plastic bag then refrigerate for atleast 3
SHASHLIK (RUSSIAN SHISH KEBABS) Shashlik (Шашлык) is a type of shish kebab commonly found in Russia and the former Soviet republics. It was likely brought to Moscow from Central Asia in the 19th century. Today, it’s a popular summer food cooked over an open fire at social gatherings. It’s traditionally prepared with lamb, but chicken, pork, and beefvariations are
HOMEMADE, SUGAR-FREE BARBECUE RUB 4 tbsp paprika. 2 tbsp black pepper. 2 tbsp garlic powder. 2 tsp onion powder, toasted preferred. 1 tsp ground celery seed. 1 tsp dried oregano. 1 tsp chipotle powder. To make this rub, carefully add half of the salt to half of the paprika, then combine a pinch of the garlic powder, thenjust kidding. Just throw it all together, and enjoy. GAS-GRILLED BEEF BACK RIBS Some eagle-eyed readers may recall that in my Memphis-style barbecue beef back ribs recipe from earlier this year, I only used half of the huge 16 lb. package of beef back ribs that US Wellness Meats sent me. I had been eyeballing the remaining two racks of ribs for a while and I decided to take a different approach to the ribs this time; the Memphis-style recipe was a lot of fun, but it also SUPERIOR SPAGHETTI SAUCE 1 8oz can tomato sauce. 1 6oz can tomato paste. 1/4 cup full-bodied red wine (cabernet sauvignon preferred) 1 bay leaf. Using a food chopper or processor, mince the carrots, celery, and onion. This is your soffritto, which is the Italian version of mirepoix. The main separation between the two is that soffritto is usually cooked inolive oil
WEEKNIGHT GLUTEN-FREE SPAGHETTI BOLOGNESE Weeknight Gluten-Free Spaghetti Bolognese (Gluten-free, Paleo, Primal, Perfect Health Diet) 1. In a large skillet, warm 1 tbsp of the olive oil over medium heat. Add the onion and sauté until softened, about 4 minutes, then add the garlic; sauté until aromatic, about 30 seconds. Add the beef, salt, and pepper; sauté until mostly cooked DEVILISH EGGS (SURPRISE DEVILED EGGS) Devilish Eggs (Surprise Deviled Eggs) - Paleo, Gluten-Free, Primal, Low Carb. 1. Let’s hard-boil the eggs. There are many ways to skin this cat, but here’s how I do it: place the eggs in a saucepan and cover with 1″ of water. Add a little salt to the water, about 1/4 tsp. Bring to a boil over high heat; once boiling, cover the pot,remove
GLUTEN-FREE CHICKEN FETTUCCINE ALFREDO Melt the butter in a skillet on medium heat, then add the shallots. Sauté for about two minutes, until fragrant, and add the garlic and sauté for another minute or two. Add the cream, pepper, salt, and nutmeg, and reduce the heat to low and allow to gently simmer for 20 minutes. As it simmers, let’s prep the chicken. FUL MEDAMES (EGYPTIAN FAVA BEANS) Ful Medames (Gluten-free) 1. Place the beans in a large mixing bowl, then fill with enough cool water to cover the beans by 3”, then set aside to soak overnight. The following day, drain and gently rinse the beans, then transfer to a stockpot and cover with enough water to cover the beans by 1”. NISHIME (JAPANESE VEGETABLE STEW) Nishime - Japanese Vegetable Stew (Gluten-free) 1. In a large mixing bowl, add the kombu and mushrooms; cover with cool water and soak until softened, about 2 hours, retaining ½ cup of the water you soaked them in. Slice the mushrooms into ½” slices, then set aside. Tear the kombu into strips if larger than 3” wide, then tie intoknots
POTJIEKOS (SOUTH AFRICAN HODGEPODGE STEW) 1/2 lb cherry or grape tomatoes. 1. Pat the oxtails dry using paper towels, then season all over with the salt and pepper. In a dutch oven or deep skillet, warm the ghee over medium heat. Add the oxtails and brown until dark and crisp at the edges, about 3 minutes per side, in batches if needed to prevent overcrowding. OIL DOWN (GRENADAN FISH AND CHICKEN STEW) Oil Down Oil Down - Grenadan Fish and Chicken Stew (Gluten-free, Primal, Paleo) 1. Rinse the saltfish in cold water then place in a large heat-resistant bowl. Bring a pot of water to a boil, then add the boiling water to the bowl, enough to cover the fish. Allow the fish to sit for at least 30 minutes, but up to 1 hour, while youprepare your
BARBECUE BONELESS BEEF SHORT RIBS While spending a few days in Austin last month, I basically dove head-first into Texas barbecue: the pickles, the vinegar-based cole slaw, and man, the brisket!I loved how a dry, blackened crust over their barbecued meats isn’t a bad thing, and how sauce is added according to individual taste, after plating.Even better, the barbecued meats are sold by the quarter pound, so each person gets BLAUKRAUT (GERMAN RED CABBAGE) A few years ago I spent a winter in Bavaria, the Southeastern state in Germany. One of my favorite dishes there was Blaukraut, a simple simmered red cabbage. The dish has three different names in Germany - Blaukraut ("blue cabbage") in the South, Rotkraut ("red cabbage") in Central Germany, and Rotkohl (also "red cabbage" -EGG SCRAMBLE
1/4 tsp dried parsley. 1/2 cup coconut oil. Warm the oil on med-high heat for a few minutes, then add the potatoes. Saute them, stirring often until the potatoes soften and start to brown. Add the onions and meat and reduce the heat to medium, continuing to saute and stir until the onions are translucent. Pour in the eggs, and let them cook for ROLLED LAMB LOIN ROAST Preheat your oven to 400 degrees. In a roasting pan put the bones, carrots, onion, and two cloves of garlic, and drizzle with 1 tbsp of coconut oil. Sprinkle with 1/2 tsp each sea salt and pepper. Roast in the oven for 35 minutes, flipping the bones after 20 minutes. Meanwhile, roll your lamb loin and tie with cooking twine. HOW TO RENDER TALLOW (BEEF FAT) The first step is to cut away all pieces of meat from the fat, because it can spoil the tallow. Put all the fat pieces into a stockpot, and add enough water to reach the top of the fat. Simmer the fat on low for a few hours, until the fat starts to shrivel. Stir it around every 20 minutes or so. Pour the whole shebang into a colander that’s BEEF À LA MODE (FRENCH POT ROAST) Beef à la Mode (Boeuf à la Mode) is the French variation of traditional pot roast. What sets it apart from an American-style pot roast is that it uses red or white wine (and sometimes tomato), while the original American pot roasts were made with just water.Traditional Beef
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June 26, 2019
CANTONESE ROAST DUCK This is it: my last post before the limited edition hardcover version of _The Heritage Cookbook _ is no longer available for purchase. This special edition shop will only be open until midnight Sunday, June 30th, because after that I must submit my order to the printer in time for an October delivery. We’ve sold a little over 500 copies at this point, which means I’ve reached my target goal and won’t be losing money off this endeavor. It’s a huge weight off my shoulders! Thank you to everyone who has purchased a copy for yourself or a loved one — your support means a lot to me, and I think you’re going to love the finished product. So to celebrate this milestone, I’m sharing one of my crowning achievements from this book’s recipe development: a recipe for Cantonese roast duck that rivals the versions you’ll find in restaurants. I found that the trick to getting that crispy-all-over texture comes from lots of exposure to air: air out the chicken in the fridge, then brush on the glaze while airing it out with a fan, and propping the duck upright using a bottle so that the air hits everypart of it.
Be warned that there are a few unconventional ingredients in this dish, but a) most Chinese markets will carry them at a fair price, b) you can find on them online for a little bit more (links below), and c) because they are all shelf stable, you won’t need to reinvest in these ingredients for some time. While you’re there at the market, pick up an extra Chinese rice wine bottle, the ones with a squared base — they’re the best bottles for keeping the duck solidly upright (see the picture above).Read Full Article
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June 18, 2019
KHAO SOI (CHICKEN CURRY NOODLE SOUP) Here we are, folks: LESS THAN TWO WEEKS LEFT TO ORDER THE LIMITED EDITION PHYSICAL VERSION OF _THE HERITAGE COOKBOOK_ ! I’ve been busy putting the final touches on this print edition, which I’ve redesigned from the ground up. I’m very proud of how it’s progressing, and I think you’re going to love it. Mark your calendars: the hardcover book will only be available for purchase until June 30th, and won’t be available in stores or on Amazon (after that, the digital editionwill be
the only version available). Speaking of loving things, here’s a recipe from the book – one of my favorites. This curry noodle soup has a hefty ingredients list, but most of these can be tucked away in your pantry for other creations,like Thai Red Curry
, Thai Green
Curry
,
or Chicken Panang
. So it’s
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May 23, 2019
THE HERITAGE COOKBOOK’S TABLE OF CONTENTS I’ve received a few questions concerning the Table of Contents for _The Heritage Cookbook_, which is completely understandable. There is a lot to digest. Since the book covers such a variety of topics, it’s difficult to summarize all of its material in a sentence or two; I wish I could promote the book by saying “just do this _one trick_ and all your health woes will disappear!”. But that’s never really been my gig in the first place — nutrition is exceptionally complex, and therefore there is a lot of nuance in the book. So let’s walk through how the book is laid out. It took me several months (and many mistakes) to figure out how to make it flow just right for the reader, but I think it falls into place fairly well now. (Please note that the page numbers reflect the PDF version of the book.)
CHAPTER 1: WHO WE AREIntroduction // 21
Discovering Your Heritage // 33 My Ancestry Journey // 35 Genealogy Research // 43DNA Testing // 46
In this chapter, I discuss my personal journey in discovering my family history and traveling to some of my ancestral homelands. As part of my book research, I spent a couple years investigating my genealogy, and undergoing a number of at-home DNA tests. I compiled the results and present each service’s pros and cons so that you can decide whether you’d like to do the same. CHAPTER 2: WHAT WE EAT Basic Dietary Principles // 55 Human Genetics and Diet, in a Nutshell // 56 Plant and Animal Foods: Now vs Then // 59 Plants, Meat, and Gut Bacterial Genes // 63 Macronutrients and Micronutrients // 66 Commonalities and Staples Across All Cultures // 69 Examples of Genetic Variation // 73 Here, we set the foundation of historical eating patterns, and how genetics can influence your dietary health. Topics include the disparity between historical and modern foods, and our microbiome. Additionally, we discuss common staples across all traditional cultures, and examples of genetic variation (specifically how the genes LCT and CSN2 interact with dairy). CHAPTER 3: OUR COLLECTIVE HISTORY A Brief History of Humans and their Migrations // 80 Our Recent Evolutionary Past // 86 Genetics and Race // 90 The Data: Cultural Representation and Annual Food Consumption // 90Europe // 97
North America // 112 Latin America & the Caribbean // 123Africa // 135
Middle East & the Mediterranean // 146 Central & South Asia // 160East Asia // 175
Southeast Asia & the Pacific // 187 This chapter is where the rubber meets the road: we’ll look at the history of humankind, from our appearance as a species to the migrations that placed us around the globe. From there, we’ll look at some genetic adaptations that developed as we encountered a variety of environments, and discuss the fundamental flaws of using skin color to assume genetic diversity. This chapter also explains how I calculated cultural representation to define our common ancestry groups, and which data I used to get an idea of traditional eating patterns. Finally, we’ll look at each major region of the world, and break down their cultural history, historical foods, meal customs, staple food groups, and recommendations based on all of the above.CHAPTER 4: PLANTS
The Origin of Cultivated Plants // 198 Plant Fat and the FADS Gene // 201 Starchy Roots & Fruits // 203 Breads & Grains // 248Rice & Beans // 315
Vegetables // 391
Fruits & Sweets // 462 This is the first of two chapters that include _The Heritage Cookbook’_s recipes. This chapter highlights all things related to plants, including the origin of our modern crops, and how some of us are better adapted to digest the fats found in some plants. As with the following (“Animals”) chapter, each section contains a history of the food group, its historical consumption rate for traditional cultures, and recommendations.CHAPTER 5: ANIMALS
Animal Fats and the LCP Gene // 491Red Meat // 495
Pork // 584
Poultry & Eggs // 630 Fish & Seafood // 697 Like with the Plants chapter, the Animals chapter breaks down major food groups from a historical perspective. We also investigate genetic adaptation to meat (and animal fat) consumption. CHAPTER 6: PUTTING IT ALL TOGETHER In Conclusion // 758References // 770
Acknowledgements // 787 About the Authors // 789 Finally, we put it all together to briefly cover some lessons learned from the book, and provide an exhaustive list of references if you wish to keep digging into the research. That’s it for now – if you have any questions, let me know in the comments below. See you next Tuesday, with another recipe from thebook.
CLICK HERE TO LEARN MORE ABOUT THE LIMITED EDITION PRINT VERSION! click here for the digital edition:also available on:
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May 21, 2019
AJIACO (CHICKEN, CORN, AND POTATO SOUP) Ajiaco is a soup found in both South America and Cuba. Its name comes from the word _aji_ (“pepper”), originally traced to the indigenous Oto-Manguean family of languages that were prevalent in present-day Mexico as far back as 7,000 years ago. Today, the aji pepper refers to a specific pepper fruit (_Capsicum baccatum_) popular in South America, and is also known as the “bishop’s crown” pepper throughout the Caribbean. This aji pepper serves as the flavor base for the soup, giving it a subtle intensity and unexpected bite. Another signature element of this dish is the potato. Nearly 10,000 years old, potatoes originated in the Andean mountain regions of present-day Peru, Bolivia, and Ecuador, and it is estimated that over 4,000 native varieties of the tuber exist in these regions. This dish is traditionally prepared with a variety of potatoes, a testament to the diversity of potatoes available in South America. This recipe is modeled after the Colombian version of Ajiaco, which always features chicken, corn, and potatoes (and the aji pepper, of course!). Like peppers and potatoes, corn is native to the Americas. The Colombian version is also spiced with guasca leaves, which are in the daisy family and native to South America. If you can’t find these dried leaves at your local international market, you can easilyfind them online
.
The Cuban version of Ajiaco, also very popular, is a bit thicker (more akin to a stew), and features chicken, beef, _and_ pork – what a feast. The Peruvian version is quite different from these soups, in that it isn’t served as a soup at all, but ran even thicker dish of braised potatoes and peppers (often without meat). And while all of these dishes now include ingredients that weren’t native to the Americas, such as garlic and onions, they still capture the spirit of the original (and likely forgotten) native dishes that inspired them. And last but not least, a gentle reminder that the limited edition print version of my latest cookbook, _The Heritage Cookbook_, is only available for purchase through June 30th. Once they’re gone, they’re gone – they won’t be available in stores or on Amazon! These physical versions are really special to me; because I am publishing and shipping them myself, I can make the book look exactly how I envision it to be, and can sign/personalize each copy as I ship it out to you. CLICK HERE TO LEARN MORE AND TO GRAB A COPY FOR YOURSELF!Read Full Article
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May 16, 2019
BUTCHERBOX’S 2019 BBQ BUNDLE Hi, sending out a quick note to let you know that my friends atButcherBox
are running a deal where new customers receive a pack of BBQ favorites – baby back ribs, 2 lbs of ground beef, and 2 NY strip steaks – free with your first box (and in addition to everything else that comes in it!). This is a pretty great deal, and much better than what they usually throw in for new customers. We have enjoyed our monthly ButcherBox package for the past couple of years now: they ship 100% grass-fed beef, pasture-raised chicken, heritage-breed pork, and wild-caught sockeye salmon directly to your door. They offer two main types of boxes – the first is a mixture of cuts selected by the team to help get your creative juices flowing (which comes bundled with recipe cards!), or an a la carte box where you can pick exactly what you receive. They also have two different sizes so you can customize your box to meet your family’s size. We like the value of ButcherBox (it comes out to less than $6/meal per person) and the fun of opening a box of new surprises each month — plus they let us specify the type of meat we want each month (all beef, or beef + chicken, and so on), which makes their service evenmore user-friendly.
Click here
to learn more about their service and to sign up. This deal ends on Monday, June 10th (midnight PST), and please let me know if you have any questions in the comments below — happy grilling!* Tumblr
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May 14, 2019
OXTAIL STEW WITH BROAD BEANS Here it is: my first recipe published on the blog that features dried beans. Well, technically, I posted a recipe in 2013 for Cow Heel Soupwhich featured
split peas, but I made them optional. If you’re wondering why I incorporated beans into the recipes for my latest book, be sure to check out this post from last week – but long story short, the recipes in _The Heritage Cookbook_ are
historically accurate for a reason. The book investigates the link between traditional foods and health, with the underlying idea that we may have specific adaptations to the foods our recent ancestors relied on as staples. So to omit historical ingredients, prepared in traditional ways, undercuts the entire premise of the book. And just maybe, if eaten in a traditional context, some of these foods might not be so bad from time to time. So yep, beans. We’re going to use fava beans or lima beans, which are nice and meaty. And like with all of the recipes in the book that feature beans, we’re going to soak them overnight, which increases their digestibility and makes them far easier to cook (plus, this is the way they have been traditionally prepared for thousands of years). One interesting note: while they have a similar appearance and taste, they are from two different corners of the world. Fava beans are part of the pea family, from the eastern Mediterranean, and have been cultivated for 8,000 years; lima beans, on the other hand, are a New World bean, discovered in Peru about 4,000 years ago. There’s an easy way to remember the origins of beans: peas, chickpeas, and fava beans are Old World, and _everything else_ is from the Americas.Pretty cool, huh?
Oxtail stews are found all over the world, and were recorded as far back as the Roman times (but definitely eaten before then – it’s just that nobody was writing about them). This dish in particular is modeled after the Caribbean (specifically, Jamaican) version of this dish, developed at a time when slaves had to make do with lesser cuts of meat, like oxtails. This oxtail stew uses a healthy dose of allspice (native to the Americas) for its base flavor, and the meat is coated in a bit of sugar before being browned. This technique caramelizes the stew nicely, and is likely a remnant of sugarcaneplantation cookery.
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May 9, 2019
IS THE HERITAGE COOKBOOK PALEO-FRIENDLY? A few readers have asked whether _The Heritage Cookbook _ should be considered a Paleo or Primal book, like my previous two books. While I didn’t deliberately tailor the book to any specific diet, the fact that the entire book relies on whole ingredients means that it is mostly adherent to many popular healthy eating trends. Flipping through the 303 total recipes in the book, I count 176 (58%) that are naturally Paleo or Primal friendly without any major adjustments, and the majority of those are also Whole30 compliant (you may have to omit or substitute a bit of butter, honey, or alcohol here and there). If you consider white rice to be okay, that’s another 26 to add to that list (so a total of 67%). Finally, 175 of the recipes are also low in starch and sugar, making them Keto or low-carb friendly. The rest of the recipes either feature some amount of traditionally-prepared corn and/or beans, or call for gluten-containing grains. The presence of gluten in the book may throw you off, since this blog is 100% gluten-free. I continue to avoid gluten in my diet, but this is a good example to help describe the foundation of _The Heritage Cookbook_. The book investigates how genes affect our interactions with certain foods – including those that contain gluten (wheat, barley, and rye). Cutting out entire food groups can undermine the principle of the book, in that people with specific ancestry may be at an advantage to eat the historical ingredients of their ancestry group(s). But that doesn’t solve the issue we have with food interactions today outside of genetic predisposition – for example, my ancestors have a long history of wheat consumption, but learning that fact doesn’t make me able to eat wheat again without any adverse effects. After all, dietary reactions are the result of many factors, and genes are only one of those factors–albeit a very fascinating one! And since gluten reactions are one of the most prevalent digestive issues Americans face today, I made it a point to include gluten-free substitutions in every recipe (except a couple that specifically rely on bulgur or durum/semolina wheat). Given the sheer volume of recipes in the book, another way to look at it is that these numbers nearly justify a cookbook of their own. For example, most Paleo cookbooks feature less recipes than the 176 that are found in this book (and same for the 175 keto recipes!). So there is still a lot of value to be had in these pages – and we haven’t even started talking about the 200+ pages of genetic and nutritional research, food history, and cultural observations found within thebook!
So to recap:
_58% of the book is Paleo/Primal friendly, and most of those areWhole30 compliant
67% of the book is Paleo/Primal + white rice (e.g. Perfect HealthDiet) friendly
99% of the book is written to be adaptable to gluten-free 58% of the book is Keto or low-carb friendly_ In answer to this article’s main question: is this book Paleo/Primal/Gluten-Free/Keto-friendly? I would say yes. But also no (way to make a decision, Russ). I’m not marketing it as aligned to any specific diet for a reason – and honestly, the variety of traditional foods found in our ancestral diets lean more towards eating a bit of everything around you (provided they are made from scratch and in a traditional context) than to eschew entire food groups. And that context matters; nowhere in the book do I call for someone to use wheat products (or really, any food product) as their main source of calories. Instead, I encourage the reader to eat along historical trends. Take a look at this graph below: This indicates the changes in poultry consumption from the first year that global figures were calculated (1961, a time when more people were eating traditional foods than today), versus 2013. You can see that the landscape of food consumption has changed significantly over the past 52 years (I approached it as two generations, since generations are typically calculated as 25 years). An American looking at modern consumption trends around them may assume that eating 70kg/year of poultry meat is totally normal, but in 1961 the average was more like 17kg/year. Same goes for ingredients like corn, beans, and wheat – at the very least, the 1961 figures are a better indication of historical eating patterns than 2013 figures. But the key will be to look at the historcal eating trends of your ancestral origins. Are you an American of Italian origin? In 1961, Italians ate only 5kg/year (a little over 11 lbs, or 22 8oz servings a year!)–a far cry from the 70kg/year consumed by contemporary Americans. And that’s one of the many insights and tools you’ll find in the book to help you figure out the best diet for your unique heritage. More to come in the following weeks! And don’t forget that you only have until June 30th to grab a physical (hardcover) edition of _The Heritage Cookbook _!* Tumblr
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May 7, 2019
DIMLAMA (TURKIC HARVEST STEW) With the release of _The Heritage Cookbook_ last
week, I’m ready to get back to how it all started–blogging. And honestly, it feels pretty great to be back in the saddle, fiddling with my old writing tools and codes. We’ll start pretty light for now, with recipes from my new book. I figure that since there are less than two months left to put in your order for the special print edition of the book, you won’t mind if I share recipes and stories from the four years it took me to get it into your hands! Dimlama is a stew popular in Central Asia (especially Uzbekistan and Kyrgyzstan), made during that short window when vegetables are in season. It’s hard to grow vegetables above the ground on the Central Asian steppes, because constant winds are disruptive to the growing process; that’s why Central Asian cuisine has historically relied on underground vegetables like onions and carrots as their source ofvegetables.
Preparing this dish is relatively simple: grab all the vegetables you have available, and layer them over meat (usually lamb, but sometimes beef or horsemeat), cover and simmer until everything is tender. No need to add water – the vegetables will release their own liquid. And it turns out that this dish is actually a bit of a revelation to cook, because it really brings awareness to the vegetables’ subtle flavors. Plus this meat-to-veggies ratio makes the rare chunks of meat that much more pleasurable. When first developing this recipe, I assumed that this wouldn’t be one of my favorites from the book; Iwas totally wrong.
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May 1, 2019
THE HERITAGE COOKBOOK – NOW AVAILABLE! _CLICK HERE TO LEARN MORE ABOUT THE LIMITED EDITION PRINT VERSION_
Hello everyone. After several years of research, writing, and designing, I’m ready to release my third cookbook. It’s called _The Heritage Cookbook_, and it combines genealogy and genetic testing with nutrition and cooking. The book is both a comprehensive dive into ancestral nutrition, food, and cultural histories, and a massive cookbook with 300+ historical and traditional recipes from around theworld.
The digital version of _The Heritage Cookbook_ is available for purchase today, with a variety of options. The simplest option is a PDF version of the book , which can be enjoyed on any home computer, tablet, or smartphone. If you prefer to read your books on Kindle or Apple Books , I created those versions as well. I designed each version from the ground up, so they all look pretty great no matter which format you prefer. All digital editions are $14.99 each. Initially, I was going to limit this book to digital formats only, because it’s nearly too big to print (780+ pages!), and I am no longer affiliated with my previous publisher, so I don’t have the resources to print and distribute physical copies through bookstores or Amazon. BUT AFTER A LOT OF POSITIVE RESPONSE FROM FRIENDS AND FAMILY, I’VE DECIDED TO DO A SPECIAL, LIMITED EDITION PRINT RUN OFTHE BOOK.
HERE’S HOW THE HARDCOVER EDITION WILL WORK: * I’ve set up an online store at THEHERITAGECOOKBOOK.COM , where you can pre-purchase the hardcover book for a limited time period (now until June 30th). * At the end of the ordering period, I’ll compile and send my order to a small, US-based printer; however many books are ordered is how many books I will have printed. * I’ll then personally sign, number, and ship each book by hand with an expected October 2019 delivery date. * Shipping is included in the price and you will also get an instant download link for the digital (PDF) version of the book, so you can enjoy the recipes immediately. The hardcover book price is $60, and I have to limit shipping to US and military (APO) addresses only, but I am positive that the stunning hardcover copy and included perks (free shipping, digital edition included, signed and personalized) make this version truly special. This limited edition version of _The Heritage Cookbook_ will only be available for purchase between now and June 30th. After that, they’re gone forever! Click here to read more and to purchase a copy for yourself. I’m especially excited about the hardcover’s unique cover, which is taken from a beautiful, custom painting made by one of my favorite artists, Martin at Continuum Watercolors . The physical version will also be the same dimensions as my previous cookbooks (although much thicker!), so they’ll all sit nicely on the same shelf. If you’re not able to purchase the physical edition, never fear: the digital edition contains all the same content, and is super convenient to take with you on your phone when grocery shopping. Be sure to visit the digital edition landing page to see some more pictures from the book! I think this is a really neat way to wrap up this chapter of my life. I really hope you love this book as much as I have enjoyed writing it. I think that the recipes you’ll find in _The Heritage Cookbook_ are by far the best I’ve ever written, and the photos are the best I’ve ever taken–I’m very proud of this book. If you have any questions, I’ve also made a handy FAQ page that has all sorts of information. Or leave me a question in the comments below. Enjoy! click here for the digital edition:also available on:
_CLICK HERE TO BUY THE LIMITED EDITION PRINT VERSION_
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September 25, 2018
CHICKEN ADOBO (FILIPINO STEWED CHICKEN) Adobo is one of my favorite dishes; my original Pork Adobo recipehas lived on this
site for over six years, and I published an updated, streamlined version last year (see: Oven Roasted Pork Adobo). And
while I initially assumed that folks would seamlessly adapt those recipes for a chicken version, I’ve had several requests over the years. So _voilà_, this week’s recipe. Adobo, often considered the national dish of the Philippines, is a method of stewing meat in vinegar. The word adobo itself is linked to a Spanish method of preserving raw meat by immersing it in a mixture of vinegar, salt, and paprika. When the Spanish observed an indigenous Philippine cooking method involving vinegar in the 16th century, they referred to it as _adobo_, and the name stuck. The original name for this dish is no longer known. One last note – don’t forget about this month’s offer for Free Ground Beef for Life from my friends at ButcherBox. The deal expires at the end of this month, so be sure to check it out by the end of the week!Read Full Article
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