Beer-Braised Beef Shanks with Leeks

By Kirsten Maxwell May 6, 2023 38 mins read 119 Views

The farmer who leases the pasture on our cabin property, gave us a few beef shanks from his last Brangus. I braise the shanks in a low-carb beer or wine. This is my favorite recipe for braised beef and it's so easy. After searing the beef, it cooks by itself. If you don't have shanks, this dish can be made using large pieces of beef chuck roast. Leeks are a good source of carbs, but also go well with the meat. The only way to make this dish Induction-friendly is to omit the ale. My dinner rolls and buttered steamed carrots were the perfect accompaniment to my dish. My husband prefers his leeks "dead", like they are in the picture. If you prefer your leeks less "dead", wait until the meat has been simmering for an hour before adding them to the pot. You can thicken your broth using xanthan, or any other thickener that is suitable for you.

INGREDIENTS:

2 1/2 lbs. Lean beef shanks or chunks of beef shoulder/chuck

Coconut or olive oil 1 T.

2 oz. Yellow onion, sliced

3 cloves garlic, minced

Clean and chop 1 leek into 2" pieces

7 oz. Large mushrooms, cleaned

12 oz. Low-carb beer. (Michelob Ultra has low-carb.)

1/4 tsp. Ground thyme

1 1/2 c. rich, homemade beef broth

About 1 c. of water

Choose the thickener that you like

VARIATION : Use 1 cup of white or rose wine in place of beer

DIRECTIONS Remove the top 1" of green portion and root tip from the leek. It is best to slice it lengthwise, and then wash the leek between each layer with water. This will remove any dirt that may be "hiding". Cut the mushroom into two-inch pieces and put them aside. Cut the mushrooms in half if they are large, and wipe them clean with a soft, dry cloth. Set aside. Add coconut oil to a large Dutch oven or stewpot and heat until it is almost smoking. On high heat, sear the meat pieces until well browned. Add the onion, garlic and beer to the meat. Sprinkle with thyme. Cover the pot and reduce heat to a slow simmer. Continue to simmer for 1 hour. Stir in mushrooms and leeks. Cover again, and simmer about 30 minutes more or until the meat is tender. Serve with low-carb dinner rolls or bread and salad, or any other vegetable you like. ENJOY!

NUTRITIONAL INFORMATION: Each serving contains: I have calculated the stats assuming that you consume a full 1/4 of the thickened soup, which is unlikely. The actual net carbs in the broth may be lower than the 6.22g shown below. It would be hard to calculate the actual consumption in any other way. (I have used 1/4 of the broth, 1/4 meat and 1/4 veggies.

310 cals, 10.4g fat, 7.55g carbs, 1.33g fiber, 6.22g NET CARBS, 40.2g protein, 450 mg sodium

By: Peggy
Title: Beer-Braised Beef Shanks with Leeks
Sourced From: buttoni.wordpress.com/2023/05/06/beer-braised-beef-shanks-with-leeks/
Published Date: Sat, 06 May 2023 20:43:58 +0000

Frequently Asked Questions

Do I Really Need a Keto Food List

What is the best way to determine if you have a keto food guide? It is an important part of your journey to keto. Eating the right high-fat, low-carb foods is key to unlocking the potential benefits of the ketogenic diet. With so many recipes and food items available, each offering different levels of carbohydrates, finding the best fuel for reaching your goals can seem daunting.

But knowing which foods are allowed on this diet can help make meal planning more efficient and ensure you get enough variety each day. It provides both information on what to eat and ideas for cooking them. It is also a quick reference guide that you can use to get to the grocery or restaurant.

A well-balanced nutrition approach can also help you lose weight while maintaining your overall health. This includes 12-15% protein, 15-30% fat, and no more than 5% net carbs to get into the metabolic state known as ketosis. The main goal of the meal is to provide optimal nutrition while providing minimal carbs.

You can use this list to help guide you in your transition towards healthier eating habits that will improve your well-being and make it easier for you to live a more meaningful life. This useful resource can help you take the first step towards your lifestyle goals.

How much fat are you allowed to eat?

Essential fatty acids are essential for a ketogenic diet. This means eating foods like salmon, avocados, and nuts rich in healthy fats. It would also be a good idea to include other fats in your diet such as butter, olive oil, coconut oil, and/or ghee. These fats have many health benefits including better cognitive function, digestion, and a stronger immunity system. It is recommended that you consume 25-35% of your daily calories from fat.

You should also be aware of what fats you eat when you follow a ketogenic diet. Trans and saturated fats should be avoided. They can increase your risk of heart disease and other chronic conditions. Instead, focus your efforts on incorporating healthy fats like olive oil, avocados (nuts), and fattyfish into your daily diet. By doing so, you will get all the essential fat acids and other nutrients your body requires to stay energized and healthy.

Aside from eating healthy fats, it's important to monitor how much you eat. Too much fat can lead you to weight gain. However, too little fat can cause fatigue and other health problems. The key is to find the balance that suits you and your lifestyle. To ensure you get the right amount of fat, try tracking your daily intake with an app or food journal. This will allow you to stay on track and ensure that you are getting the correct amount of essential fat acids each day.

Finally, it is important to remember that a ketogenic diet should not be used as a quick fix for weight loss. Although this diet may be effective in helping you lose weight for a short time, it does not guarantee that you will eat a balanced diet or get sufficient essential nutrients. Insufficient carbohydrate or fat intake can lead to nutritional deficiencies and other health issues. If you're considering a ketogenic lifestyle, you should consult your doctor first.

Can you eat keto rice?

Hesitating? Is it worth the wait? It is possible to incorporate rice into your ketogenic diet, but it could be detrimental to your well-planned diet.

Rice is a carbohydrate based on grains that provides a high amount of energy per serving. It is important to avoid eating large quantities of wild, white, and brown rice if you are trying limit your intake of calories and carbs. Certain varieties, like the cauliflower and broccoli rice are low in carbohydrates, yet still provide essential nutrients, including vitamin C, fiber, and even protein.

Cauliflower has only 3g net carbs per cup of cooked cauliflower, making it a great choice for people trying to keep ketosis. Even though cauliflower is a great substitute, you should still be aware of some important tips before you start to incorporate it into your meals. Make sure to carefully portion out the ingredients and check the package for any extra ingredients. Bake instead of fry to cut calories; use healthy fats like avocado to flavor your food; and ensure adequate hydration throughout your day to avoid bloating due to any starches from rice.

Adding healthy grains such as low-carb alternatives like cauliflower rice may boost essential vitamins & minerals - along with providing an enjoyable texture -- to support a successful ketogenic lifestyle when executed correctly. So if you're wondering if you should eat rice on keto? Be mindful of which variety but how much you choose with each meal, and skip any additional fixings that take away from this delicious grain's naturally nutritious benefits!

Can I cheat 1 Day on keto?

It's never been easier to explore options that break the rules. It's easy to get distracted by the flow of information and want to know if there are ways you can cheat for a day or stretch your diet. All while keeping your health streak.

The truth is, however, not what you might expect. Keto is a lifestyle that demands no compromises. Following a strict diet plan will help you reap the best results and encourage long-term sustainability when it comes to weight loss, overall health, and longevity.

Cheating on keto can cause you to lose any progress you have made towards your goals, and may even discourage you from achieving them as quickly as possible. Cheating on keto can signal your body to stop eating foods that are greasy and sugary. This will undermine the benefits of switching to keto.

Sometimes it can be difficult to avoid a lapse. It may be more difficult than following the diet. Therefore, evaluating the impact on your lifestyle could be crucial depending on factors like age, activity level or genetics.

Although temptation can sometimes cloud judgement when making decisions about your future well-being, ultimately you will be the one who decides what is best.

Statistics

Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)

External Links

How To

Calculating Your Macros in a Ketogenic Diet

The best approach to keto living will help you achieve and maximize your results. Calculating your macros on a ketogenic diet can be both simple and complicated at the same time.

Understanding macro nutrition is key when understanding what Macros on a Keto Diet means. Further explanation is provided by this term. It refers to three vital nutrients - carbohydrates proteins and fats – that are required for our bodies to function correctly and thrive. Our bodies gain from the functions of each nutrient by monitoring their intake.

You need to plan and observe your progress so you can meal prep with macros in place. With careful consideration for daily meals and snacks, as well as special occasions such as holiday gatherings or food challenges during travel, you can be certain you're making the correct deductions when figuring out what's best for you and your health journey.

Remember patience is key when it comes to macro tracking. Flexibility is key to improving your macro tracking skills. It also allows you the freedom to learn about your body's specific needs and make adjustments as needed. As such, set yourself up to truly shine by understanding macro nutrition in a new light!