First, the nutrition on the day:

Breakfast: 1 boneless chicken breast, 4 eggs, asparagus
Lunch: hamburger patty with bacon and cheese, salad (thanks, Reader Alli! šŸ™‚ )
Dinner: “hamburger gravy” (recipe follows) with spinach

Exercise: Walked Katy up to school this morning, walked part-way home from my meeting in Whispering Hills subdivision tonight (Tim happened to drive by and picked me up. Who can resist a cute guy in a red sports car?)

Here is my recipe for Hamburger Gravy. It’s basically like biscuits and gravy, but with hamburger meat instead of sausage. I just had mine with a veggie, but non-Primals could eat with biscuits, and Primals could try it with gluten-free biscuits such as coconut or almond meal biscuits.
Chopped Onion
Mushrooms
Chopped Peppers
(All of those things are optional and to taste)
1 lb. ground beef
Salt, pepper, granulated garlic powder
Butter
Heavy cream/half-and-half/whole milk — maybe a cup?
Almond flour

Brown the ground beef with the onion, mushrooms, peppers, or other vegetables of your choice that brown well with hamburger meat. Remove the meat and veggies and drain the bulk of the grease, but don’t get all obsessive about it or wipe out the pan or anything like that. Add 2-3 tablespoons of butter or bacon grease and about the same of almond flour and cook over medium heat until it thickens and turns a nice brown color (this is a roux, with almond flour, and it shouldn’t smell burnt. Keep stirring it to keep it from sticking/burning). Add cream a little at a time, stirring constantly, until it is a little thinner than you would like it. Add the meat and veggies back, stirring to evenly distribute the gravy.

If you do it right, it’s kinda like a crustless shepherd’s pie.

Why do I drain the meat? In this instance, I did it I didn’t know the source of the meat other than it was reduced for quick sale 80% from Sam’s. If it were grass-fed, I don’t think it would generate enough fat and I’d have to add the extra fat anyway.

This would also be delicious over mashed cauliflower, although I don’t get into the “see how it’s like mashed potatoes?” thing. Cauliflower isn’t bad, but it ain’t mashed potatoes! Just wait until a high-activity day and eat the darn potatoes with a good quality butter and cream or sour cream.

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