Zesty Mustard Squash N' Beef [Paleo] [Low Carb]

This is an improv recipe with discounted end-of-the season yellow squash I found at our local co-op. I just started with the basics (beef, spices) and then added whatever we had lying around, like a small bit of cabbage and some salsa left at the bottom of the jar. (I hate that, by the way; I have this need to use up virtually empty containers). Feel free to adjust the spice - this meal is for me so it is not for the faint of heart.

Please see the note at the bottom for great links on the dangers of high fructose corn syrup. I know that doesn't seem related at all to beef and veggies (really it isn't per say), but it is a very common additive in condiments like salsa, ketchup, and mustard. This is a topic near and dear to my heart as I love salsa. In fact, our "quest to health" began just a few years ago by cutting out all HFCS and corn syrup in our diet. You wouldn't believe where this stuff hides! Jon switched to Rudi's organic bread before we were gluten free, since it is one of the few corn syurp and junk free (but gluten full) breads out there. Anyways, enough about that and onto the beef!

1 lb grass fed ground beef
3 small organic yellow squash
1/2 onion
1/4 head green cabbage
5 sundried tomatoes
1 can chopped green chilies, drained
4-5 T. chunky hot salsa*
2 jalapeƱos with seeds, sliced
5 cloves garlic, minced
1 small organic carrot
1/4" fresh ginger, minced
~4 T. extra virgin olive oil

Mustard Sauce:
~4-5 T. yellow mustard
2 T. San-J wheat free low sodium tamari

cayenne pepper
crushed red pepper flakes
Italian seasoning
garlic powder
sea salt and pepper

Spray a large frypan with nonstick spray; add the extra virgin olive oil since the meat is very lean and can get tough without a little finesse. Mince the garlic and ginger and add it to the pan. Add the meat, drained chilies, jalapeƱos, and seasonings to the pan and cook on medium high (this is 5 on our stove for our special pots) for ~ 7 minutes or until the beef is no longer pink. Be careful not to overcook the meat.

While the beef is cooking (keep a relatively close eye on it), grate the carrot, chop the onion, and slice the yellow squash into about 1/4" thick rounds. You can slice the larger squash pieces in half to make them more manageable. Roughly slice or chop the cabbage, whichever you prefer. I used the Saladmaster to quickly grate the carrot and cabbage but you can just use a good kitchen knife.

When the beef is nearly finished (~ 1 minute left), add all the chopped veggies and mix well. Stir in the salsa, mustard, and tamari, then turn the heat to low (or off to save energy) and cover. Let the mixture simmer for 5-10 minutes until the cabbage is tender. If you like your veggies more cooked then this "al dente" style, add them earlier in the cooking process.

Watch that your salsas do not have corn syrup or high fructose corn syrup. Both corn syrup and especially high fructose corn syrup (HFCS) have been linked to obesity, diabetes, and heart disease. Some interesting sites on HFCS and diabetes are here:

Weston Price: Double Dangers of HFCS
Weston Price: On Corn Syrup
HFCS: Worse than Sugar?
Defeat Diabetes Site: Study on Corn Syrup and Diabetes
The Washington Post: Sweet But Not Innocent

Our "local" blogging nutrition expert Melissa @ Gluten Free for Good is planning a master post on HFCS here soon. I will also be talking in more detail about this, but seeing as it is almost 10 pm and we're leaving town tomorrow and aren't terribly prepared, I'd better get to packing instead. As a side note, make sure the salsa is gluten free; watch those "spices" and do not hesitate to call the manufacturer.

Cindalou's Kitchen Blues: Healthy Celiac / Coeliac Gluten and Dairy Free Recipes


  1. Hey Cindy -- Where are you off to now, busy girl? You're so right about HFCS being nasty stuff that's hidden everywhere. But no master post from me, just little mini posts. ;-) As soon as I get my computer/blog issues cleaned up, I'll be back in full force, but for now, I'm barely hanging in there. But we could expand on your sugar post together. That might be fun!

    Boy, you do like your food spicy! Cayenne, red pepper, jalapenos, green chiles! My kind of ingredients too. I love all these zesty mixes you come up with. You're a very creative improv chef and I get some nice ideas from your posts.

    Hope you don't get gluten zapped on this trip. Take care! Melissa

  2. Thank you so much for all that sugar info!! I am still reading and digesting (no pun intended) all that stuff, but I really appreciate it.

    My links on HFCS were wimpy since I am severely time restricted here (we were supposed to be packed and leaving now... as I sit unbathed and caffeinated writing posts, hehe)

    A joint sugar (and perhaps fat?) post or series would be fantastic! I am excited about doing that- let me know when we can start conspiring. I'll start drafts of my rants in the meantime.

    I won't get sick this weekend- I am bringing like 6 precooked meals and my Mom (well, technically Jon's mother, but she's mine too as far as I'm concerned) is outrageously supportive and helpful. She is re-koshering all her pots to get rid of gluten and dairy, getting a set of new plastic cutting boards, utensils, etc just for me. It is a Celiac's dream come true! I am so grateful I can't even express it, I wish every Celiac had family this supportive!! My family, on the other hand, tries but doesn't really understand all the details whereas Jon's mother is a RN and naturopathic doctor so she has more insight. Anyways, thanks again and I'm looking froward to sugar and fat posts!

  3. Wow, nice that you have such a supportive group around you! That makes life a lot easier.

    It would be fun to do a double sugar post. How do we do that? But I can't do anything until my blog is set up on Word Press (getting closer) because I just can't link and do fun things yet. I sort of can, but not really. Plus, I'm a tad overwhelmed right now getting a project finished.

    Anyway, a sugar-sugar blog would be fun! As for the fat, I'm finished with one I'm doing on oils (well, almost), but I'm waiting until my blog issue is corrected, then I'll post it sometime in the future. It's mainly info about different oils. Nothing major, really. The good, the bad, and the ugly. Between the two of us, maybe we'd cover all the bases. Go Rockies! Oops, sorry about that. :)

    Have fun and I'll connect with you when you return!

  4. Oh Great ! it is so tasty with cabbage and beef,I have tasted it having cooked instructionsly,which you have given above to cook.Thanks a lot!


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