Rants, Recipes and Ramblings

Beef Jerky

I like to make my own beef jerky and experiment with various flavor combinations.  Hands down the favorite flavor thus far is my “Sweet & Salty”

Many of these recipes I came up with while on a PSMF diet and thus the reason for the artificial sweeteners. You could of course use real sugars instead.

The beef I like to use cane be found at your larger Mexican Food markets.  It is called Beef Cecina which generally is a thin cut from the eye of round.  Foudn this description on line describing how to obtain this cut.


– Trim the top, bottom, and ends off the meat so you are left with a cube shape.
– You will need a very sharp knife for this. Lay the meat with the grain running crosswise in front of you.
– Slice at one end, parallel to the cutting board and about ? inch below the top.
– Stop 1/8 inch before you reach the end. Do not cut right through.
– Turn the meat 180 degrees, open the meat at the “flap” and cut again, 1/8 inch under the first cut.
– Repeat this, opening the meat out each time, until you end up with one long, concertina-like, 1/8 inch thick piece of meat.”

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Course Side
Sweet & Salty Beef Jerky
Korean Bul-Go-Gi
Taco Flavored
Course Side
Sweet & Salty Beef Jerky
Korean Bul-Go-Gi
Taco Flavored
  1. Place the beef slabs on a cutting board. Cut into approximately 3" x 1" strips (trim any excess fat) and place 2 lbs worth of the meat into a 1 gallon zip lock freezer bag.
  2. Pour enough of the desired marinade over the meat to ensure it is able to be fully coated once you have squeezed the air from the bag. Place in the refrigerator over night.
  3. Place the strips of meat on the racks of your dehydrator (I use an American Harvest brand) I will fully load up four racks and with the temp set at the highest setting (about 160 degrees) it only takes 3-4 hours until the jerky is done. We like our jerky still a little tender, If you want it a little stiffer and with a longer shelf life (LOL as if that is gonna be needed) keep it drying a bit longer until it meets your desired level of "doneness"
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PSMF Recipe – Korean Bul-Go-Gi and Taco Flavored Beef Jerky

Protein Sparing Modified Fast

Two recipes for flavored beef jerky.  One using a Korean Bul-Go-Gi (불고기) inspired marinade and the other using a Taco seasoning flavor.

First the Korean Bul-Go-Gi marinade.  Very easy marinade to make

1/2 C. Soy Sauce
1/2 C. Water
2 pkgs Artificial sweetner (I prefer NatraTaste)
2 cloves Garlic – minced
1/2 bunch Green Onions – chopped
Black pepper to taste






Now for the Taco flavored marinade

2 t. Morton Hot Salt
2 T Chili Powder
1 t Garlic Powder
1 t Cumin
2 t Onion Powder
4 T Apple Cider Vinegar
1 C. Water
1/2 Med Onion – diced

To add a little heat mix in 1 T Tobasco





Place the above mixes in ziploc freezer storage bags along with 1 pound of very thinly sliced flank/flap meat(trim as much fat away from the meat as you can) and make sure the meat is coated thoroughly.  Squeeze as much air out of the bag as possible and place laying flat in the refrigerator for 24 Hours

After marinating for 24 hours (or more) remove meat from the storage bags and pat dry to remove the excess moisture and the diced onions, etc…

Arrange the strips of beef on the racks of your dehydrator and run it per the manufacturers directions.

I like to turn the strips over every hour or so while they are drying.  Note that I also will put a few “smaller” pieces on the top rack so I can sample bits for doneness

Korean Bul-Go-Gi flavored meat in the dehydrator ready to go

Taco meat flavored beef ready to start drying too

When completed store the dried jerky in ziploc storage bags

The finished Korean Bul-Go-Gi strips

Finished Taco meat flavored Jerky

3 Responses to PSMF Recipe – Korean Bul-Go-Gi and Taco Flavored Beef Jerky

  • Lee says:

    I am also on this same diet and going to a woman doc in Scottsdale (perhaps the same one?). I am soooo glad I found these receipes as I was not given any type of receipe book (gonna ask on my first weigh in this Friday!). This is only my second week but I’m not gonna lie, it’s been difficult. I have 40 lbs to lose and I have already lost 8 according to my home scale. I’m curious if you are still on the diet or did you regain after and if so, how much? I saw you originally started in 2009. Again, thanks for these receipes as I believe these will help me stay on track as I’m loosing interest in food already!

  • Dave Riddle says:

    Just saw your comment. Sorry I did not reply sooner. How has the diet gone for you?