Beef, Black Rice, and Apple Medley

Posted by on Oct 22, 2013 in Fall, Main Dishes, Seasonal | 6 comments

… A Healthy, Gluten-free Meal … In a Hurry!

Gluten and Dairy Free Beef, Black Rice, and Apple Medley by

Mr. DF, our son, and I all work from home. How lucky are we? But that means every day there is a need to find something for lunch. Often, this puts me into the head-scratching mode. It’s like having the kids home for summer break … all the time. I LOVE that we are so fortunate to be sharing this entrepreneurial experience, but I don’t love not always having leftovers from the night before to make lunchtime easy. Yep, that’s right, I don’t always plan ahead either.

So, the other day, when I needed to put something together in a hurry, and I hadn’t done my weekly grocery shopping (for more than a week), the pickin’s were slim. Boy, was I happy when this concoction came together – fast. From scrounging through the fridge for ingredients, getting nourished, then putting the last dirty dish in the dishwasher, only 58 minutes elapsed (it can probably be even faster for you because I had to come up with the idea). Gotta love that! And since I know that many of you are always on the hunt for healthy and delicious meals you can throw together fast, I had to share.

This recipe contains whole, natural foods. Items you probably have in your fridge and pantry as staples, just as I did (surprisingly). None of the drive-thru fast food junk. No, we had a hot, home-cooked, nutritious meal, on a budget, that feed us all a tasteful, gluten-free and dairy-free meal for cheap. Sound good? Then let’s me not spend any more time with the intro, and let us get right to the recipe.


Beef, Black Rice, and Apple Medley

Servings: Makes 4 servings.
Prep Time: 10 Minutes
Cook Time: 10 Minutes
Total Time: 22 Minutes


  • 2 Tablespoons extra-virgin olive oil
  • 8 medium carrots, peeled and sliced into 1/2-inch disks
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1 pound grass fed lean or extra lean ground beef or ground bison
  • 1 cup frozen peas, defrosted - If using fresh peas, add then in with kale and apple
  • 2 cups cooked black rice
  • 1 Tablespoon Worcestershire sauce - Lee & Perrins is gluten-free
  • 1 Tablespoon arrowroot powder or cornstarch
  • 1/2 cup water
  • 1/2 cup chopped kale, thick spines removed
  • 1 Granny Smith apple, seeded, peeled, and cut into cubes


  • Heat oil in a heavy skillet, I like to use my cast iron Dutch oven.
  • Add carrots, basil, and oregano. Salt and pepper lightly. Sauté carrots about 4 minutes until just becoming tender.
  • Add ground beef and cook over medium high heat until browned, cooked thoroughly, and moisture has mostly evaporated, about 5 minutes.
  • Stir in peas and black rice.
  • Whisk together in a small cup Worcestershire sauce, arrowroot powder or cornstarch, and water. Stir into the meat and veggie mixture. Heat until thickened. This is just enough sauce to coat the ingredients, but not to act as a gravy. Add salt and pepper to taste.
  • Stir in kale and apple and mix well, just long enough to wilt the kale. Heating too long will make the kale and apple mushy. Remove from heat. Garnish with a slice of fresh, unpeeled apple, if desired. Serve hot.
  • Store any leftovers in a resealable, airtight container in the fridge.

Safe food is a journey … Thrive!™


Other recipes you might enjoy:

Today's Peasant Food - Beef, Beets, and Rice

Today’s Peasant Food – Beef, Beets, and Rice

Gluten-free, Dairy-free Encrusted Pulp Pie

Encrusted Pulp Pie

Mushroom Kale Brown Rice Saute

Mushroom Kale Brown Rice Saute


  1. Interesting addition of apple to a dish like this! I’ll give it try! Pinned 🙂

    • Thanks so much for visiting Daily Forage. Yes, I love how the apple adds a contrast of brightness to the heartier flavors. Hope you like it!

  2. I love the recipe.

    • It’s one of my favorites. Thanks for stopping by and sharing your thoughts!

  3. The addition of apple to a dish like this! I’ll give it try! Pinned ?

    • Yes, I love how the apple adds crispness to the dish. Thanks for sharing your thoughts!

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