It doesn’t matter what you call it…

Sloppy Joe, Manwich or Beef Bar-b-que…it’s tasty comfort food.

But isn’t it loaded with crap?  



Well, that all depends on how you make it.

If you use sauce from a can, like Manwich, it’s definitely got some crap in it.

Mainly high fructose corn syrup.  This highly processed ingredient is made from excess corn.  Obesity has skyrocketed since it was introduced to our food supply in the 1980s.  High fructose corn syrup is usually the second ingredient (after tomatoes) and many times there will be another form of sugar added as well.

And even most of the recipes I found had a ton of sugar, both from a large amount of ketchup and additional sugar added during cooking.  So I came up with my own happy, healthy and hot version.  And I’m loving it.

Beef is the main ingredient here, so of course I use grass-fed ground beef.  Grass-fed beef is better than conventional feedlot beef for soooo many reasons.  It has more antioxidants, including vitamins A and E, more Omega 3 fatty acids, and more CLA, which is said to increase muscle growth, and possibly reduce risk of heart disease and cancer.  I also think it has much more flavor.

By contrast, conventional grain-fed beef is more likely to contain bacteria that are resistant to antibiotics.  The conditions the animals are raised in contribute to the spread of disease.

That’s all I’m going to say…I am not here to scare everyone…just trying to help you make the best choices.  I’ll keep buying grass-fed beef from happy cows that are hanging out in the pasture.

Avocado oil is one of my favorite oils to cook with.  It is safe to use at higher heats and has an amazing, buttery taste.  It is already rich in vitamins and minerals, but it also helps absorb the nutrients from the foods you are eating it with.  My favorite avocado oil comes from Primal Kitchen Foods.  

Yellow onion adds a savory flavor to this dish, but it also contains valuable nutrients, including biotin and copper, which are awesome for your skin, hair and nails!

Organic ketchup also adds a ton of flavor.  I avoid ketchup because it is overly sweet and usually made with high fructose corn syrup.  When you buy organic ketchup it is sweetened with organic sugar, not high fructose corn syrup or sugar made from genetically modified beets.

However, even organic ketchup is still high in sugar.  That’s why I use less ketchup than most BBQ recipes call for.

If you are more ambitious than I am, there are recipes online for ketchups that are sweetened with things like dates.  For the small amount of ketchup that I use, it’s not worth the trouble.  But if you wanted to make this recipe Whole30 compliant,  you could do that.  Make some for me while you’re at it!

Pink Himalayan salt of course adds flavor, but it’s also a great source of trace nutrients.  And I like pretty salt!

I don’t bother with a bun…I just slap it on a plate.  Cole slaw makes a great side at any time of year.  I make my cole slaw dressing with Primal Kitchen Avocado Oil Mayo (the only mayo I will buy), a splash of ACV or rice vinegar, pink Himalayan salt, organic pepper, and a pinch of organic sugar.  And yes, I use the pre-cut cole slaw.  So easy!

If you want something even heartier, you could use this as a topping for a baked potato.  Organic russets make the best baked potatoes!

My recipe is based loosely on one that my Aunt Ella used to make.  I just made a few changes to reduce the sugar.

As it’s written, this makes about four servings.  It’s easy to double or even triple.  Let me know how you like it!

happy, healthy and hot beef BBQ

yellow onion, diced

1 tablespoon avocado oil

1 pound grass fed ground beef

1/4 cup organic ketchup (or make your own sugar-free ketchup if you want this to be Whole30 compliant)

1 tablespoon prepared mustard

1 tablespoon Worcestershire 

pink Himalayan salt and organic pepper to taste

Heat the avocado oil in a big skillet on medium and add the diced onion.  Cook, stirring from time to time, until the onions are soft and start to smell good.  This takes about 5 minutes.  Then add the ground beef.  I like to use a big spatula and break it up as I stir.  Do this until the ground beef is cooked through.  Depending on your stove, this is probably around five minutes also.

At this point, you can drain the excess fat off.  I am too lazy to do this, and my body functions best on more fat, not less, so I just keep it there.

Next, add the remaining ingredients and stir until combined and heated through.

That’s it!  Honestly, if it were any easier you couldn’t even call it cooking.

So, can my happy, healthy and hot beef BBQ make you happy, healthy and hot?  Well of course it can!

You will be happy eating delicious comfort food that was so easy to make.  And like all of the recipes I post, the ingredients are all real, healthy food.  The healthy fat from the avocado oil and protein from the grass fed beef support your healthy skin and body, and that is very hot!


Primal Kitchen Avocado Oil Mayo and Avocado Oil

Pink Himalayan Salt

Organic Pepper


8 thoughts on “It doesn’t matter what you call it…

  1. Yum, this sounds good! I make a beefburger with Worcestershire sauce, onion and soy sauce (quite similar), we often have red cabbage coleslaw too – I make a big batch for several days.

    My collagen has come, I am quite excited to try it. I’ve whizzed it up in my bulletproof coffee.

    Liked by 1 person

  2. I’m so excited for you to try the collagen…let me know how you like it Tanya! Your recipe sounds great. And I love making a big batch of coleslaw. The red cabbage is great roasted too…especially with avocado oil. The edges get a little crispy…it’s soooo good! Hope you are staying warm!


    1. Roasted red cabbage sounds great. I love roasted broccoli and cauliflower too. It’s quite traditional to have cooked red cabbage and apple here, with warm spices. I cooked it with onions and allspice yesterday, as no apples.

      Liked by 1 person

  3. Yum. This sound so good (as does the cabbage cole slaw and the roasted cabbage too) and I have not have “sloppy joes” in years! I’m going to make this for lunch, but I haven’t decided what to serve it on yet. Hubby can’t quite wrap his head around these dishes that are traditionally served on a bread vehicle of some sort. I wonder how cauliflower rice might be…

    Liked by 1 person

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