1Briana Nervig, CPCselections from the selene river press self-health nutrition blog

Feed Me!Quick & Healthy Recipes

Feed Me! Quick & Healthy Recipes

Selections from the Selene River Press Self-Health Nutrition Blog

By Chef Briana Nervig

Published by

P.O. Box 270091Fort Collins, Colorado 80527

866-407-9323www.seleneriverpress.cominfo@seleneriverpress.com

Briana Nervig, CPC

Made in the United States of America

Book Design: Ali BaumgartnerPhotographs: Briana Nervig, CPC

Editorial Team: Samantha Prust and Heather Wilkinson

© 2014 Selene River Press, Inc. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission from the publisher.

Table of ContentsIntroduction..............................................................................5

Author’s Note............................................................................6

Buckwheat Blini with Smoked Salmon..................................7

Creamy Potato-Leek Soup.......................................................9

My Favorite Spring Tonic........................................................11

Malaysian Turkey and Sweet Potato Curry...........................13

Italian-Style Beef Pinwheels....................................................15

Recommended Books and Resources...................................18

Recommended SRP Self-Health Nutrition Blogs, Recommended Websites, Social Media Connections.........19

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Welcome to the culinary world of Chef Briana Nervig! Here are five of her favorite recipes, available as an exclusive gift to our subscribers. The focus is on fresh, organic, whole food ingredients, and each recipe is introduced with nutritional information to help get you on the path to healthy eating. From the unexpected (Buckwheat Blini) to the tried and true (Creamy Potato-Leek Soup), these dish-es are destined to become family favorites.

Let the seductive aromas rise from your kitchen right now!

Stephanie Anderson, PresidentSelene River Press, Inc.

IntroductionFive Free Recipes from SRP’s Personal ChefWelcome to the culinary world of Chef Briana Nervig! Certified Personal Chef (CPC) Briana brings her knowledge and art of cooking with whole organic food to the “What’s Cooking at SRP” blog. Here are five of her favorite recipes, available as an exclusive gift to our subscribers. The focus is on fresh, organic, whole-food ingredients, and each recipe is introduced with nutritional information to help get you on the path to healthy eating. From the unexpected (Buckwheat Blini) to the tried and true (Creamy Potato-Leek Soup), these dishes are destined to become family favorites.

Let the seductive aromas rise from your kitchen right now!

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Author’s Note

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To choose your organically grown and fresh ingredients wisely, use the following criteria:

• chemical- and hormone-free meat• wild-caught fish• pastured-raised, organic eggs• whole, unrefined grains• virgin, unrefined, first-press organic oils• whole-food, unrefined sweeteners• pure, clean, spring water• sea salt• raw and/or cultured milk and cream products

For the past five years or so, I’ve been catering a holiday party for a local dentist and his staff. These folks love to have fun and are always extremely creative in each year’s theme, going all out with games, food, and drinks to suit the occasion. This year’s theme was the Winter Olympics, and since the 2014 games were hosted by Russia, I thought what better time to present one of my all-time favorite party foods and a quintessential Russian holiday staple: the buckwheat blini.

Buckwheat’s name is somewhat confusing. Many people mistakenly think buckwheat is a type of wheat, and therefore, must contain gluten. However, not only is buckwheat a safe alternative for those adhering to a gluten-free diet, it technically isn’t even a cereal grain! The kernels, called groats, are actually the fruit seed of a broadleaf plant related to rhubarb. High in dietary fiber and packing a much lower glycemic load than cereal grains, buckwheat can provide a satisfying alternative to breads and pastas. It is a good source of magnesium, a vital mineral that aids in our body’s calcium absorption and supports a mass of issues from heart health to constipation to insomnia, and manganese, which promotes thyroid, bone, and nerve health. Buckwheat also contains rutin, which is part of the vitamin P group of the vitamin C complex. Dr. Royal Lee noted the importance of rutin in buckwheat: “[...] buckwheat meal is now known to be a source of a fraction (as is rice and barley) that is very useful in increasing tissue permeability and thereby lowering blood pressure.” Read the article here.

Traditionally, these bite-sized pancakes are made with refined white flour and buckwheat flour, at a ratio of around 2 to 1. I’ve upped the buckwheat content and replaced the refined flour with arrowroot to produce a much healthier version that just happens to be grain and gluten-free to boot. In Russia they’re commonly topped with sour cream and pickled herring, smoked salmon, or caviar, but there’s no need to stop there. Their unique earthiness is complemented by many sweet and savory applications, and they stand up to numerous bold and assertive flavors. Plus, they are very versatile, with no need to be reserved solely for the cocktail party buffet line. They are equally welcome on the breakfast table (you can make them larger, if you like) served with honey, maple syrup, yogurt, or fruit, or for lunch or dinner topped with sautéed vegetables, meats, eggs, and/or cheese. Heck, I’ve even used them as sandwich vessels.

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Buckwheat Blini with Smoked Salmon

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IngredientsBlini 1 egg 3/4 cup buttermilk (click here for a home-made buttermilk recipe) 1/2 cup buckwheat flour 1/4 cup arrowroot 1 1/2 tablespoons melted butter, plus addi-tional for cooking 1/4 teaspoon baking soda 1/2 teaspoon salt 3 tablespoons carbonated water

Topping 1/2 cup sour cream or crème fraiche 8 oz sliced cold-smoked salmon Fresh dill, for garnish Lemon wedges, for garnish

Preparation1. Place all blini ingredients, except carbonated water, in a blender, and blend on high until com-pletely combined. Pour into a bowl and let sit for 5 minutes. Gently whisk in the carbonated water.

2. Heat a large skillet over medium heat until hot. Brush with a little butter. Spoon tablespoon-sized scoops of batter into pan, being careful not to crowd pancakes. Cook blini until bubbles form on the top, about one minute, then carefully flip over and cook the other side to golden-brown, about 30 seconds. Transfer to a plate or baking sheet as you continue cooking the remaining batter. If serving with salmon, cool to room temperature.

3. Top each blini with a small dollop of sour cream and an artfully placed slice of salmon. Garnish with dill and lemon. Makes approximately 24.

*Make Ahead: The blini can be stored in an airtight container and refrigerated overnight. Serve at room temperature or warm in a 300 F oven until crisp.

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1 1/2 tablespoons melted butter, plus additional for cooking

Make Ahead: The blini can be stores in an airtight container and refrigerated overnight. Serve at room temperature or warm in a 300 F oven until crisp.

3/4 cup buttermilk (click here for a home-made buttermilk recipe)

I’m a soup girl. Honestly, if I didn’t have to think about pleasing the other members of my household, I would surely eat soup a few times a week. Maybe more. To me, it is the ultimate comfort food. And between the nourishing, mineral-rich broth and soup’s adaptability to the addition of any vegetable in my fridge, it gives me great pleasure knowing I am eating something healing, nutritious, and delicious, but also practical and economical.

A key to truly good soup is a homemade bone broth. It’s not absolutely integral; however, both the flavor and nutrient profile will be greatly enhanced by this simple addition. At home, I freeze all the bones I get from parting out poultry and meat, as well as any leftover cooked bones. Once I have accumulated a sufficient amount, I put a huge pot (or two) of this magic elixir on simmer, rendering out all the curative collagen, gelatin, and minerals. Once finished, I keep it in my freezer for soup-yearnings (and general cooking) down the road. The amount of work involved is fairly effortless, and the advantages are numerous. For more on the benefits of bone broth and recipes see Gut and Psychology Syndrome, Nourishing Traditions, and Internal Bliss.

One beauty of homemade soups is their ease of preparation. This recipe is no exception; it uses less than ten ingredients! It conforms well to the inclusion of other vegetables you may have on hand, particularly root vegetables, such as carrots and parsnips, or winter brassicas, such as cauliflower or broccoli. Blend the soup as much or as little as you like, depending on your preference. If you desire a sublimely silken finished product, pass the blended soup through a fine mess strainer before serving.

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Creamy Potato-Leek Soup

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Ingredients2 tablespoons butter 2 cloves garlic, minced 2 medium-sized leeks, cut in half lengthwise, then thinly sliced 3 large potatoes, peeled if desired, diced 1 teaspoon dried thyme 6–8 cups chicken stock, preferably homemade Salt and pepper 1/2 cup heavy cream or crème fraiche, optional

Preparation1. Fill a large bowl with cold water. Cut leeks in half lengthwise, then thinly slice each half, using only the white and pale green parts. Discard the dark green leaves, as they can be tough, or save and add to a pot of simmering chicken broth. Drop leeks into bowl of cold water. Peel potatoes and drop in cold water with leeks.

2. Melt butter in a large pot. Add leeks, garlic, and a nice sprinkle of salt. Cook on medium-low, stir-ring frequently, until softened. Try not to let leeks brown.

3. Chop potato and add to leeks, along with the thyme. Saute potatoes for about two minutes. Season with salt and pepper. Add 6 cups of chicken stock, or enough to cover vegetables.

4. Bring to a boil, then reduce heat and simmer until potatoes are very tender. Using an immersion blender, countertop blender, or food processor*, carefully blend soup in batches to your desired con-sistency, adding additional chicken stock if soup is too thick.*If using a countertop blender or food processor, do not fill more than halfway or hot soup could come exploding out, causing a very dangerous mess.

5. If desired, strain blended soup through a fine-mesh sieve. Pour soup back into a pot and heat through. Add cream or crème fraiche, if using, and gently warm through. Serves 4-6.

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Ingredients2 tablespoons butter 2 cloves garlic, minced 2 medium-sized leeks, cut in half lengthwise, then thinly sliced 3 large potatoes, peeled if desired, diced 1 teaspoon dried thyme 6–8 cups chicken stock, preferably homemade Salt and pepper 1/2 cup heavy cream or crème fraiche, optional

Preparation1. Fill a large bowl with cold water. Cut leeks in half lengthwise, then thinly slice each half, using only the white and pale green parts. Discard the dark green leaves, as they can be tough, or save and add to a pot of simmering chicken broth. Drop leeks into bowl of cold water. Peel potatoes and drop in cold water with leeks.

2. Melt butter in a large pot. Add leeks, garlic, and a nice sprinkle of salt. Cook on medium-low, stir-ring frequently, until softened. Try not to let leeks brown.

3. Chop potato and add to leeks, along with the thyme. Saute potatoes for about two minutes. Season with salt and pepper. Add 6 cups of chicken stock, or enough to cover vegetables.

4. Bring to a boil, then reduce heat and simmer until potatoes are very tender. Using an immersion blender, countertop blender, or food processor*, carefully blend soup in batches to your desired con-sistency, adding additional chicken stock if soup is too thick.*If using a countertop blender or food processor, do not fill more than halfway or hot soup could come exploding out, causing a very dangerous mess.

5. If desired, strain blended soup through a fine-mesh sieve. Pour soup back into a pot and heat through. Add cream or crème fraiche, if using, and gently warm through. Serves 4-6.

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Ingredients2 tablespoons butter 2 cloves garlic, minced 2 medium-sized leeks, cut in half lengthwise, then thinly sliced 3 large potatoes, peeled if desired, diced 1 teaspoon dried thyme 6–8 cups chicken stock, preferably homemade Salt and pepper 1/2 cup heavy cream or crème fraiche, optional

Preparation1. Fill a large bowl with cold water. Cut leeks in half lengthwise, then thinly slice each half, using only the white and pale green parts. Discard the dark green leaves, as they can be tough, or save and add to a pot of simmering chicken broth. Drop leeks into bowl of cold water. Peel potatoes and drop in cold water with leeks.

2. Melt butter in a large pot. Add leeks, garlic, and a nice sprinkle of salt. Cook on medium-low, stir-ring frequently, until softened. Try not to let leeks brown.

3. Chop potato and add to leeks, along with the thyme. Saute potatoes for about two minutes. Season with salt and pepper. Add 6 cups of chicken stock, or enough to cover vegetables.

4. Bring to a boil, then reduce heat and simmer until potatoes are very tender. Using an immersion blender, countertop blender, or food processor*, carefully blend soup in batches to your desired con-sistency, adding additional chicken stock if soup is too thick.*If using a countertop blender or food processor, do not fill more than halfway or hot soup could come exploding out, causing a very dangerous mess.

5. If desired, strain blended soup through a fine-mesh sieve. Pour soup back into a pot and heat through. Add cream or crème fraiche, if using, and gently warm through. Serves 4-6.

I love homemade, freshly pressed juices, but I always feel as if a lot of valuable fiber in the pulp is left behind after juicing. Between this and my juicer failing to extract much out of leafy greens, I set out to concoct a nutrient-rich vegetable smoothie instead.

This favorite combination is as delicious as it is nutritious, assisting in organ purification and intestinal cleansing. The immune-boosting powerhouse is rich in vitamins A, C, and K, and it’s also a rich source of minerals, namely iron and manganese. The pineapple adds just the right amount of sweetness, as well as an enzyme called bromelain, which is highly regarded as an anti-inflammatory and is known to aid in digestion.

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My Favorite Spring Tonic

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Ingredients2 large kale leaves, stems removed 1 handful spinach leaves 1 handful cilantro or parsley 1/2 of a green apple, cut in large chunks 1/8 of a fresh pineapple, cut in large chunks 1 large lime or lemon, juiced 8 oz cold water 1 scant handful ice cubes

PreparationPlace all ingredients in a blender. Blend on high, turning off and stirring or adding a little more water if needed, until smoothie is smooth and frothy, about 30 seconds. Serve immediately for best results. Makes approxi-mately 24 oz. For more raw food recipes, check out:Raw Food Made Easy for 1 or 2 PeopleRaw Food Made Easy DVD

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Malaysian Turkey and Sweet Potato CurryLast Thanksgiving, I was lucky enough to spend a long, relaxing weekend with family and friends. And though I served a traditional turkey for the actual holiday feast, it was the leftovers I was looking forward to. More specifically, I loved not having to think about what we’d be eating for at least a few days. But because I bore quickly with the particular flavors of stuffing, mashed potatoes, gravy, and turkey-cranberry sandwiches, I needed to use my creative juices to transform the ingredients. The result was this dish, and it’s worth making any time of the year.

This recipe fits the bill. The aromatic bouquet of garlic, ginger, and chiles combines with coconut milk, warming spices, and fresh herbs to create a rich, savory broth that permeates the turkey meat, rendering it perfectly moist, flavorful, and tender. The subtle flavors of lime, fish sauce, and sweet po-tatoes contribute to the balanced aromas of salty, sweet, sour, and spicy, commonly associated with Asian cuisine, and create a dish that tastes like it simmered all day.

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Ingredients2 tablespoons coconut oil 4 cloves garlic, minced 2-inch piece of ginger, sliced in 3 or 4 piec-es 3 tablespoons curry powder 1/8–1 teaspoon crushed red chile flakes, de-pending on your spice preference 4–6 cups leftover turkey meat, cut in large bite-sized chunks 1 1/2 tablespoons fish sauce 1 lime, juiced 3 cups coconut milk, preferably full fat 2 small onions, cut in large wedges 3 carrots, peeled and cut in large bite-sized chunks 2 medium-sized garnet yams, peeled and cut in large bite-sized chunks 1 red bell pepper, cut in large bite-sized chunks 1 bunch cilantro, stems included, roughly chopped 4 green onions, sliced 1/4 cup Thai or sweet Italian basil leaves, roughly chopped or torn Salt and pepper, to taste Lime wedges, for garnish

Preparation1. In a large, heavy pot, heat the coconut oil until simmering. Add garlic and ginger and sauté for 30 seconds. Add curry powder and chile flakes, then sauté for 1–2 minutes. Add turkey, and stir to coat with spices. Add fish sauce, lime juice, and coconut milk.

2. Add onions, carrots, yams, and about 2/3 of the cilantro to the pot. Bring to a boil, then reduce heat and simmer, stirring occasionally, until vegetables and turkey are very tender. Add basil and red bell pepper. Simmer until pepper is crisp-tender, about 5–10 minutes.

3. Serve curry over rice, if desired. At the table, pass bowls of lime wedges and the remaining green onion and cilantro for garnish.

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Ingredients2 tablespoons coconut oil 4 cloves garlic, minced 2-inch piece of ginger, sliced in 3 or 4 piec-es 3 tablespoons curry powder 1/8–1 teaspoon crushed red chile flakes, de-pending on your spice preference 4–6 cups leftover turkey meat, cut in large bite-sized chunks 1 1/2 tablespoons fish sauce 1 lime, juiced 3 cups coconut milk, preferably full fat 2 small onions, cut in large wedges 3 carrots, peeled and cut in large bite-sized chunks 2 medium-sized garnet yams, peeled and cut in large bite-sized chunks 1 red bell pepper, cut in large bite-sized chunks 1 bunch cilantro, stems included, roughly chopped 4 green onions, sliced 1/4 cup Thai or sweet Italian basil leaves, roughly chopped or torn Salt and pepper, to taste Lime wedges, for garnish

Preparation1. In a large, heavy pot, heat the coconut oil until simmering. Add garlic and ginger and sauté for 30 seconds. Add curry powder and chile flakes, then sauté for 1–2 minutes. Add turkey, and stir to coat with spices. Add fish sauce, lime juice, and coconut milk.

2. Add onions, carrots, yams, and about 2/3 of the cilantro to the pot. Bring to a boil, then reduce heat and simmer, stirring occasionally, until vegetables and turkey are very tender. Add basil and red bell pepper. Simmer until pepper is crisp-tender, about 5–10 minutes.

3. Serve curry over rice, if desired. At the table, pass bowls of lime wedges and the remaining green onion and cilantro for garnish.

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Ingredients2 tablespoons coconut oil 4 cloves garlic, minced 2-inch piece of ginger, sliced in 3 or 4 piec-es 3 tablespoons curry powder 1/8–1 teaspoon crushed red chile flakes, de-pending on your spice preference 4–6 cups leftover turkey meat, cut in large bite-sized chunks 1 1/2 tablespoons fish sauce 1 lime, juiced 3 cups coconut milk, preferably full fat 2 small onions, cut in large wedges 3 carrots, peeled and cut in large bite-sized chunks 2 medium-sized garnet yams, peeled and cut in large bite-sized chunks 1 red bell pepper, cut in large bite-sized chunks 1 bunch cilantro, stems included, roughly chopped 4 green onions, sliced 1/4 cup Thai or sweet Italian basil leaves, roughly chopped or torn Salt and pepper, to taste Lime wedges, for garnish

Preparation1. In a large, heavy pot, heat the coconut oil until simmering. Add garlic and ginger and sauté for 30 seconds. Add curry powder and chile flakes, then sauté for 1–2 minutes. Add turkey, and stir to coat with spices. Add fish sauce, lime juice, and coconut milk.

2. Add onions, carrots, yams, and about 2/3 of the cilantro to the pot. Bring to a boil, then reduce heat and simmer, stirring occasionally, until vegetables and turkey are very tender. Add basil and red bell pepper. Simmer until pepper is crisp-tender, about 5–10 minutes.

3. Serve curry over rice, if desired. At the table, pass bowls of lime wedges and the remaining green onion and cilantro for garnish.

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Ingredients2 tablespoons coconut oil 4 cloves garlic, minced 2-inch piece of ginger, sliced in 3 or 4 piec-es 3 tablespoons curry powder 1/8–1 teaspoon crushed red chile flakes, de-pending on your spice preference 4–6 cups leftover turkey meat, cut in large bite-sized chunks 1 1/2 tablespoons fish sauce 1 lime, juiced 3 cups coconut milk, preferably full fat 2 small onions, cut in large wedges 3 carrots, peeled and cut in large bite-sized chunks 2 medium-sized garnet yams, peeled and cut in large bite-sized chunks 1 red bell pepper, cut in large bite-sized chunks 1 bunch cilantro, stems included, roughly chopped 4 green onions, sliced 1/4 cup Thai or sweet Italian basil leaves, roughly chopped or torn Salt and pepper, to taste Lime wedges, for garnish

Preparation1. In a large, heavy pot, heat the coconut oil until simmering. Add garlic and ginger and sauté for 30 seconds. Add curry powder and chile flakes, then sauté for 1–2 minutes. Add turkey, and stir to coat with spices. Add fish sauce, lime juice, and coconut milk.

2. Add onions, carrots, yams, and about 2/3 of the cilantro to the pot. Bring to a boil, then reduce heat and simmer, stirring occasionally, until vegetables and turkey are very tender. Add basil and red bell pepper. Simmer until pepper is crisp-tender, about 5–10 minutes.

3. Serve curry over rice, if desired. At the table, pass bowls of lime wedges and the remaining green onion and cilantro for garnish.

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Ingredients2 tablespoons coconut oil 4 cloves garlic, minced 2-inch piece of ginger, sliced in 3 or 4 piec-es 3 tablespoons curry powder 1/8–1 teaspoon crushed red chile flakes, de-pending on your spice preference 4–6 cups leftover turkey meat, cut in large bite-sized chunks 1 1/2 tablespoons fish sauce 1 lime, juiced 3 cups coconut milk, preferably full fat 2 small onions, cut in large wedges 3 carrots, peeled and cut in large bite-sized chunks 2 medium-sized garnet yams, peeled and cut in large bite-sized chunks 1 red bell pepper, cut in large bite-sized chunks 1 bunch cilantro, stems included, roughly chopped 4 green onions, sliced 1/4 cup Thai or sweet Italian basil leaves, roughly chopped or torn Salt and pepper, to taste Lime wedges, for garnish

Preparation1. In a large, heavy pot, heat the coconut oil until simmering. Add garlic and ginger and sauté for 30 seconds. Add curry powder and chile flakes, then sauté for 1–2 minutes. Add turkey, and stir to coat with spices. Add fish sauce, lime juice, and coconut milk.

2. Add onions, carrots, yams, and about 2/3 of the cilantro to the pot. Bring to a boil, then reduce heat and simmer, stirring occasionally, until vegetables and turkey are very tender. Add basil and red bell pepper. Simmer until pepper is crisp-tender, about 5–10 minutes.

3. Serve curry over rice, if desired. At the table, pass bowls of lime wedges and the remaining green onion and cilantro for garnish.

Most of the time, I prefer my meat to shine in all its glory, with not much more than a simple doseof salt and pepper. But sometimes I get bored with just a hunk of meat on my plate, and I feel the urge to jazz things up a little. When I stumbled across the inspiration for this recipe, the brainchildof Mario Batali, I knew I had found the answer to my dinner doldrums. The original recipe used beef tenderloin, which I find to be pretty overrated and flavorless, but I honestly think that stuffing it like this is a good way to lend punch to an otherwise fairly boring piece of meat. To make it more accessible to the consumer, I have swapped the tenderloin for beefier, and much more budget-friendly flank steak.

I recently heard someone call beef “nature’s best-tasting multivitamin,” and I wholeheartedly agree.Pound for pound, it is one of the most nutrient-dense foods we can eat—an excellent protein source, rich in zinc, iron, and B vitamins. Unfortunately, factory feedlot practices and questionable science have given beef a pretty bad rap. But when beef is sourced from reputable, humane origins, you can be sure to harness a wealth of health in one small, very tasty package.

These delicious pinwheels bring that tasty package to a whole new level, taking some simple stepsto create a meal that will make you look like a seasoned pro in the kitchen! The stuffing ingredients,reminiscent of braciole (a classic Italian dish traditionally reserved for tougher cuts of meat and braised long, low, and slow), take an ordinary piece of meat and morph it into something ethereal.The assertive flavors of fresh garlic, green onions, smoky salami, and sharp cheese permeate the meat and create a crispy crust that makes my mouth water even as I’m writing this.

Italian-Style Beef Pinwheels

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Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

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Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

15

Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

15

Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

1615

Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

15

Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

15

Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

15

Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

15

Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

15

Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

15

Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

15

Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

15

Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

15

Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

15

Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

15

Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

15

Ingredients1 flank steak or beef tenderloin half, about 2–3 lb. total, trimmed of excess fat and sinew Olive oil Salt and pepper

Stuffing2 cloves garlic, minced 4 green onions, sliced 1/2 cup parsley, chopped 4 ounces nitrate-free salami, sliced into thin strips 8 ounces “melty” cheese, (favorites are raw cheddar, gruyere, provolone, and fontina), cut into 1/4-inch cubes 1/2 cup Parmesan cheese 1/2 cup ground nuts (almond flour, for my grain-free version), or toasted breadcrumbs 2–3 tablespoons olive oil Salt and pepper, to taste

Special equipment: kitchen twine, toothpicks, or skewers

Preparation

1. Prepare flank steak by slicing in half, horizontally (parallel to your countertop) into a large rectan-gle. If using tenderloin, butterfly it or have your butcher do this for you.

2. Combine stuffing ingredients (garlic through breadcrumbs) in a large bowl. Drizzle with olive oil, mixing with your hands, until stuffing begins to hold together. Season to taste with salt and pepper. Set aside.

3. Place butterflied meat on a cutting board in front of you, with the grain of the meat going left to right (this part is important, so your finished product will be most tender). Season meat with salt and pepper.

17

4. Spread stuffing evenly onto meat, leaving a little bit of a border along the sides, and a 1/2-inch border on the side farthest from you. Starting from the side closest to you, roll up the beef fairly tightly, pressing any stuffing that falls out of the sides back into the roll. Secure beef roll with kitchen twine, at 1 1/2 inch intervals. (If you don’t have any twine, don’t worry; you can secure final pinwheels with toothpicks or skewers.) Season roll with salt and pepper. For a more secure final product, refrigerate for about 1 hour to let stuffing set.

5. Slice roll with a sharp knife, in between the kitchen twine, or every 1 1/2 inches. If necessary, secure ends of each pinwheel with a toothpick or skewer so it holds together when grilling (no need to do this if you have tied with twine). Brush each pinwheel lightly with olive oil.

6. Preheat the grill to high. Clean and oil the grill grates, so pinwheels release easily. Grill pinwheelsuntil deeply browned and crusty on each side, and cooked to desired taste, about 4–5 minutes perside for medium. Transfer to a plate and let rest 5 minutes before removing twine or toothpicks and serving.

Recommended Books and Resources

18

• The Art of Fermentation and Wild Fermentation, by Sandor Ellix Katz• Eat Fat, Lose Fat, by Dr. Mary Enig and Sally Fallon• Fat and Odd Bits, by Jennifer McLagan• Men in Kitchens: A Good Day to Dine Hard eBook, by Nick Armstrong and

Patrick Earvolino:» PDF eBook » EPUB eBook » Kindle eBook

• The Nourishing Traditions Book of Baby and Child Care, by Sally Fallon Morell and Thomas S. Cowen, MD

• Nourishing Traditions, by Sally Fallon and Mary G. Enig, PhD• Nutrition and Physical Degeneration, by Weston A. Price, DDS• The Untold Story of Milk, by Ron Schmid, ND• Weston A. Price Foundation Shopping Guide. A nifty pocket-sized reference guide to healthy

brands of foods, ranked by “Best,” “Good,” and “Avoid.” Also available from your local Weston A. Price Foundation (WAPF) chapter, or the Weston A. Price website.

» The Weston A. Price Foundation Shopping Guide is also now available in a new phone app. Subscribe at this link: realfoodmobileapp.com

• Find these titles and more online at www.seleneriverpress.com/products/all-books

Recommended SRP Self-Health Nutrition Blogs

Recommended Websites

Social Media Connections

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• Dr. Royal Lee• Local Harvest• Real Milk• Selene River Press• Weston A. Price Foundation

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