Ultimate Nutrient-Dense Beef Bowl

Ingredients

• 680 g Small potatoes (About 2 small potatoes per serving; can substitute with sweet potatoes)
• 21 g Butter (grass-fed preferred) (1/2 tbsp (7g) for potatoes, 1 tbsp (14g) for green beans)
• 7 g Coconut oil (1/2 tbsp, optional, for potatoes)
• 18 g Salt (1 tsp (6g) for potatoes, 2 tsp (12g) for beef, plus to taste for beans)
• 1 g Black pepper (1/2 tsp, to taste)
• 2 cloves Garlic cloves (Minced)
• 20 g Beef liver (frozen) (Finely grated; 10g per pound of beef)
• 900 g Lean ground beef (93% lean) (2 lbs)
• 6 eggs Eggs (large, pasture-raised preferred) (Separate whites and yolks)
• 450 g Frozen green beans (1 bag)
• 14 g Sliced almonds (2 tbsp)
• 1 lemon Lemon (Juiced, to taste)
• 3 avocados Avocado (Half per serving)
• 1440 ml Homemade kefir (240ml per serving (1 cup))

Instructions

1. Preheat Oven and Prepare Potatoes

   Preheat oven to 425°F (218°C). Wash 680g small potatoes thoroughly, scrubbing dirt from crevices. Pat dry with paper towels. Cut into 1-inch (2.5cm) cubes for even roasting.

   Time: PT8M

   Temperature: 218°C

2. Season and Roast Potatoes

   In a large bowl, toss potato cubes with 7g melted butter, 7g coconut oil (optional), 6g salt, and black pepper to taste. Spread evenly on parchment-lined sheet pans. Roast for 35 minutes, flipping trays halfway through.

   Time: PT40M

   Temperature: 218°C

3. Mince Garlic

   Finely mince 2 garlic cloves and set aside.

   Time: PT2M

4. Grate Beef Liver

   Using the fine side of a cheese grater, grate 20g frozen beef liver onto a small plate. Pat with paper towels to remove excess moisture. Measure carefully—do not exceed recommended amount.

   Time: PT5M

5. Thaw Green Beans

   Place 450g frozen green beans in a microwave-safe dish with a splash of water. Microwave on high for 8 minutes until thawed and hot.

   Time: PT8M

6. Brown Ground Beef

   Heat a large skillet over medium-high. Add 900g lean ground beef and 6g salt. Break up meat and cook until mostly browned, about 6 minutes. Add another 6g salt and continue cooking until fully browned.

   Time: PT8M

7. Separate and Whisk Eggs

   Crack 6 eggs, separating whites and yolks. Whisk egg whites until slightly frothy.

   Time: PT3M

8. Scramble Egg Whites and Add Garlic

   Pour whisked egg whites into skillet with browned beef. Add minced garlic. Stir and scramble until eggs are just set.

   Time: PT3M

9. Incorporate Liver and Finish Beef Mix

   Add grated beef liver to skillet. Stir well and cook for 1 minute until just incorporated. Remove from heat. Add reserved egg yolks and mix thoroughly to gently warm without cooking yolks.

   Time: PT2M

10. Toast Almonds and Finish Green Beans

    In a clean skillet over medium-low, melt 14g butter. Add 14g sliced almonds and toast until golden, about 2 minutes. Add thawed green beans, salt to taste, and cook until excess water evaporates, about 2 minutes.

    Time: PT4M

11. Add Lemon Juice

    Squeeze juice of 1 lemon over beef mixture and green beans to taste. Mix well.

    Time: PT1M

12. Prepare Avocado

    Halve and pit 3 avocados. Dice in skin, then scoop out half an avocado per serving.

    Time: PT3M

13. Assemble Bowls

    Divide roasted potatoes, beef-egg-liver mixture, green beans with almonds, and avocado among 6 bowls. Serve each with 1 cup (240ml) homemade kefir.

    Time: PT3M

14. Cleanup

    Wash all used utensils, bowls, pans, and equipment. Wipe down counters and stove.

    Time: PT10M

Nutrition Facts

Calories

650

Protein

40g

Carbohydrates

45g

Fat

35g

Fiber

10g

Ingredient Substitutions

• Instead of Small potatoes: Sweet potatoes
• Instead of Butter (grass-fed preferred): Ghee, Tallow, Coconut oil
• Instead of Coconut oil: Butter, Tallow
• Instead of Garlic cloves: Garlic powder
• Instead of Beef liver (frozen): Chicken liver (less nutrient-dense)
• Instead of Lean ground beef (93% lean): Ground turkey (less iron)
• Instead of Frozen green beans: Fresh green beans
• Instead of Sliced almonds: Sunflower seeds, Pumpkin seeds
• Instead of Lemon: Lime
• Instead of Homemade kefir: Plain yogurt, Store-bought kefir

Equipment Needed

• Oven
• Sheet pans
• Parchment paper (optional)
• Large mixing bowl
• Chef's knife
• Cutting board
• Paper towels (optional)
• Cheese grater (fine side)
• Small plate (optional)
• Microwave-safe dish
• Microwave
• Large skillet
• Spatula
• Whisk
• Serving bowls/plates

Critical Steps — Do Not Skip

• Season and roast potatoes evenly for crisp texture.
• Grate and measure beef liver carefully—do not exceed recommended amount.
• Add liver and egg yolks off heat to preserve heat-sensitive nutrients.
• Do not overcook almonds to prevent burning.

Chef Tips from the Video

• Use grass-fed beef and butter for optimal nutrient profile.
• Grate liver from frozen for easier handling and less mess.
• Add a pinch of smoked paprika or cumin to potatoes for flavor variation.
• If making kefir at home, start fermenting the day before.

Troubleshooting

Storage

Refrigerator: Store assembled bowls (without avocado and kefir) in airtight containers for up to 4 days. Add fresh avocado and kefir just before serving.

Freezer: Beef mixture and potatoes can be frozen separately for up to 2 months. Do not freeze avocado or kefir.

Room temperature: Do not store at room temperature for food safety.

Make-Ahead Tips

• Roast potatoes and cook beef mixture ahead; reheat before serving.
• Add fresh avocado and kefir just before eating for best texture and nutrition.
• Green beans and almonds can be prepped and stored separately.