Carne Patacones

Set aside an afternoon for this one. The beef needs a couple of hours to braise until it shreds easily, the plantains get fried twice, and the slaw comes together while the pot simmers. That is real time, and on the Autoimmune Protocol, real time can be hard to spare from a body still finding its feet. Spend it here. Few project meals give back this much.

While the beef braises, connective tissue slowly breaks down and releases collagen into the cooking liquid, the same transformation behind a good broth, leaving protein that goes down easier for a gut still repairing itself. Beef itself is rich in zinc, in one of its more absorbable forms, a mineral thought to help keep immune signaling balanced.

A whole animal went into this dish, and that deserves a beat of real acknowledgment before you dig in. Pile the beef high on the plantains, spoon the slaw over generously, and eat while everything is still warm and holds its crunch at the edges. Sit down for this one. It deserves the table, not the counter.

Ingredients

For the beef:

• 3 pounds beef bottom roast
• 1 teaspoon sea salt
• 1 tablespoon avocado oil
• 2 cups organic beef broth
• 1 1/2 tablespoons apple cider vinegar

For the plantains:

• 4 to 5 green plantains
• 1 cup coconut oil (for frying)
• Salt to taste
• Garlic powder to taste

For the slaw:

• 1/2 small head red cabbage, thinly shredded
• 3 avocados, peeled and pitted
• 1/4 teaspoon garlic powder
• 1/2 lime, juiced
• 1 green onion, minced
• 2 to 3 tablespoons cilantro, minced
• 1/4 cup water
• 1/2 teaspoon salt

Method

For the beef: Season the roast on all sides with sea salt. Heat the avocado oil in a large pot or the insert of a pressure cooker over medium-high heat. Sear the roast for 3 to 4 minutes per side until well browned all over. Add the beef broth and apple cider vinegar. If using a pressure cooker, seal and cook on high pressure for 60 to 70 minutes, until the beef pulls apart easily. If using a stovetop pot, bring to a simmer, cover, and cook for 2 to 3 hours until tender. Release pressure, transfer the beef to a cutting board, and shred with two forks. Return the shredded beef to its cooking liquid to keep it moist while you prepare the rest.

For the plantains: Peel the green plantains and cut into 2-inch rounds. Heat the coconut oil in a heavy pan over medium-high heat until shimmering. Fry the plantain rounds in batches for 3 to 4 minutes per side, until golden on the outside but not yet cooked through. Remove from the oil and place on a cutting board. Using the bottom of a flat glass or the back of a heavy spatula, press each round firmly into a flat disc about 1/2 inch thick. Return the smashed plantains to the hot oil and fry again for 2 to 3 minutes per side until deep golden and crispy at the edges. Drain on paper towels and season immediately with salt and garlic powder.

For the slaw: Mash the avocados in a bowl until mostly smooth with some texture remaining. Add the garlic powder, lime juice, green onion, cilantro, water, and salt. Stir well to combine. Fold in the shredded cabbage and toss until everything is coated. Taste and adjust seasoning.

To assemble: Arrange patacones on a plate or board. Pile shredded beef on top of each one. Spoon the avocado slaw generously over the beef and serve immediately, while the patacones are still warm and crispy.

*Adapted from Autoimmune Wellness*