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Lamb Shank Osso Buco
Emily Kaplan on the Carnivore Revolution Podcast
Healthcare, nutrition, and the systems shaping chronic disease
Overhead squat 5-5-5-5-5 reps
Slow-braised lamb shanks simmered in a rich tomato, wine, and herb sauce until fall-apart tender.
Ingredients
For the Lamb:
4 lamb shanks (about 3–4 lbs total)
3 Tbsp butter or tallow (for searing)
Salt and black pepper, to taste
For the Sauce:
1 medium onion, diced
2 carrots, diced (optional, adds ~2–3g net carbs per serving)
2 celery stalks, diced
4 cloves garlic, minced
1 can (14 oz) diced tomatoes (no sugar added)
1 Tbsp tomato paste
1 cup dry red wine (such as Cabernet or Merlot)
2 cups beef broth (unsalted)
2 bay leaves
1 sprig fresh rosemary (or 1 tsp dried)
2 sprigs fresh thyme (or 1 tsp dried)
½ tsp red pepper flakes (optional)
Salt and pepper, to taste
Optional Garnish:
Fresh parsley, chopped
Lemon zest (traditional gremolata style)
Macronutrients
(per serving, makes 4)
Protein: 52g
Fat: 48g
Carbs: 8g
Preparation
Pat lamb shanks dry, season generously with salt and pepper. Heat butter or tallow in a large Dutch oven over medium-high. Sear lamb 3–4 minutes per side until browned. Remove and set aside.
In the same pot, add onion, carrots, and celery. Sauté 5–6 minutes until softened. Stir in garlic and tomato paste; cook 1–2 minutes until fragrant.
Pour in red wine, scraping up browned bits. Simmer 3–4 minutes until slightly reduced.
Stir in diced tomatoes, beef broth, bay leaves, rosemary, thyme, and red pepper flakes. Return lamb shanks to the pot, submerging them in liquid.
Cover pot and transfer to a 325°F oven. Cook 2 ½ –3 hours, turning shanks halfway through, until meat is fork-tender and falling off the bone.
Remove lamb and keep warm. Simmer sauce on stovetop 10–15 minutes to thicken if desired. Adjust seasoning with salt and pepper.
Plate lamb shanks with sauce ladled generously over the top. Garnish with parsley and lemon zest.
Additionally, practice handstands for 20 minutes.
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Emily joins the Carnivore Revolution Podcast for a discussion on how modern healthcare incentives shape research, nutrition guidance, and clinical decision-making. The conversation moves from cancer research and pharmaceutical conflicts of interest to the everyday realities of practicing medicine inside a profit-driven system. Emily also explains how processed foods and high-carbohydrate dietary trends are framed as “normal,” despite their metabolic consequences—especially for children. The episode explores the carnivore versus high-carb debate, mitochondrial health, and the role of industrial food systems in chronic disease, while keeping the focus on practical ways individuals can step outside these systems and regain control over their health.
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