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steak and broccoli salad

What is so nourishing about this recipe? This Steak and Broccoli Salad is the perfect summer meal that adheres to the Golden Goddess Plate- clean protein, healthy fats, loads of veggies and greens. The skirt steak is a great source of protein that helps to fuel and repair your body. It also supports a healthy immune system that encourages muscle growth and repair. The protein will also help balance your blood sugar levels and keep you satiated longer which ultimately will support weight loss.

Ingredients:

Steak:
3/4 lb. Skirt Steak
Salt and Pepper
1 Tbsp. Avocado Oil

Salad:
4 cups Chopped Broccoli
1 cup Chopped Radishes
1 cup Shredded Carrots
1/4 cup Pumpkin Seeds
1 Avocado, ½ cubed and ½ sliced
1 Tbsp. minced Basil

Dressing:
1/4 cup Basil
1 Lemon, juiced
1/2 Tbsp. Red Wine Vinegar
1 clove Garlic, grated
1 tsp. Honey
3 tbsp. Olive Oil
1 tsp. Dijon Mustard
Salt and Pepper

 

Directions:

Preheat your oven to 375 degrees. Once hot, place a seasoned cast iron pan in the oven to heat for 15 minutes. Once hot, set the pan over a burner set to medium-high heat and add the avocado oil. Season the skirt steak on both sides with salt and pepper and place it in the pan. Sear the steak on both sides for 1-2 minutes, then place the pan in the oven until it is done to your liking. Allow it to rest for 10 minutes before slicing across the grain.

Prepare the dressing by combining all dressing ingredients to a blender or food processor and blend quickly. Season the dressing with salt and pepper.

Add the broccoli, radishes, carrots, pumpkin seeds, the cubed avocado and minced basil to a large bowl. Toss the salad with the basil dressing. Top the salad with sliced avocado and steak.

melissa

protein pancake

These are awesome, homemade alternatives to your average pancake mix. Filled with all kinds of gutloving goodness, including eggs, rolled oats, and pumpkin (which is high in fiber and helps with satiety), protein pancakes are easy to make, and great for you – and the kids! A dash of collagen powder in the mix adds even more health benefits, and using ingredients like coconut oil, raw honey, and plantains helps satisfy your sweet tooth without all that processed sugar.

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One of the most common questions I get from clients is, “What should I eat post-workout?” I know many of my clients look to grab protein bars or protein smoothies but many of these items can be high in high fructose corn syrup and other preservatives. Most protein powders do more harm than good because of all of the synthetic amino acids and other processed and artificial ingredients they contain.

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sushi nori bowl

A delicious salad with detoxifying seaweed, which is rich in vitamins and minerals especially iron, and clean protein to balance blood sugars. A super simple recipe that packs a punch for the days you need a detox. You can add a touch of olive oil and lemon to the salad for a little extra zest!

DETOX SUSHI NORI BOWL
Author: Brown Paper Nutrition
A delicious and mouthwatering salad with seaweed to detox and clean protein to stabilize blood sugar levels
Ingredients
  • 1/2 cup raw buckwheat, rinsed and drained
  • 4 ounces smoked salmon, arranged in rolls
  • 2 stalks kale, leaves removed and stalks discarded
  • 1 nori sheet, cut into 4 pieces
  • 1/2 yellow capsicum, cut into strips
  • 1 spring onion, white part cut into long thin strip
  • 1/4 cup coriander leaves
  • 1/2 cup frozen edamame beans, cooked as per packet instructions
  • 2 handfuls baby spinach leaves
  • Sprinkle of sesame seeds and 1/2 and avocado to top
Instructions
  1. *Fill a small saucepan with water and bring to the boil.
  2. *Place the buckwheat into the boiling water and cook for 6-8 minutes or until the buckwheat is tender. Pour into a colander and allow to drain. Place a large handful of baby spinach in each bowl to create a base.
  3. *Divide the rest of the ingredients between the two bowls, keeping each ingredient separate so that all of them can be seen and a beautiful contrast of colors can be seen.
  4. *Top each bowl with a sprinkle of sesame seeds and fresh slices of avocado. Enjoy as is or with a dash of tamari.

 

Teenage Snacks

I have three teenagers living in my house. I am sure you can relate to what that is like trying to keep them satiated and happy at all hours of the day and night. They all seem to be on different schedules and somehow I can never manage to coordinate their meals. I have come up with my top favorite easy snacks to hold them over till lunch or dinner so we can eat a meal together. These are guaranteed to be a hit.

Nachos, Salsa and Guacamole

I use baked corn chips and lay them on a baking sheet with some beans, a jar of salsa and sprinkle some cheddar cheese and bake until the cheese melts.

I add my homemade guacamole to serve this delicious treat. Easy, peasy…

Avocadoes are a nutrient all-star in my home as they are rich in monounsaturated fat, B Vitamins, fiber and low in sugar.

My go to guacamole recipe:

Guacamole
Courtesy of 21-Day Sugar Detox                                          

Ingredients:

  • 4 ripe avocados
  • juice of 2 limes
  • 1 medium shallot, minced
  • 1/4 cup chopped fresh cilantro leaves
  • sea salt and black pepper to taste
  • 1 small jalapeño, minced (*optional, omit for nightshade-free)

Preparation:

  • Slice each avocado in half lengthwise around the pit, remove the pit, then scoop the flesh into a mixing bowl. Mash the avocado with a fork.
  • Stir in the lime juice. Add the shallot, cilantro, salt, and pepper and stir until well combined. If you like spicy guacamole, add the jalapeño and stir to combine.
  • Serve chilled or at room temperature

Other serving ideas:

  • use sliced veggies of any kind to dip into this delicious guacamole
  • check out your local organic grocer or Whole Foods for plantain chipscooked in either coconut or palm oil
  • top on a burger

Protein and More Protein:

Protein is satiating and regulated blood sugar levels. This snack will hold over any starving teen and they are super simple to make.

Chocolate Protein Balls
recipe courtesy of sweat and oranges

Scrumptious and decadent but without the added sugar. They pack a punch and make it tempting to eat more than one. Gluten free and vegan

Ingredients:

Preparation:

  1. Chop dates and walnuts. Mix all the ingredients in a food processor except the shredded coconut. Form balls then coat with shredded coconut.

WALNUTS: contain cancer fighting properties, rich in polyphenol antioxidants, aid in weight control (due to increased satiety) and contribute to brain health because of the omega-3 fats.

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FLAX: rich in omega-3 and insoluble fiber and contains anti-inflammatory properties. You may not even realize it but we all tend to have some silent inflammation…

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COCONUT BUTTER: rich in potassium, magnesium, iron and fiber.

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Mid-Morning Breakfast :

I like to scramble some eggs, place in a wrap with some salsa and poof! Your teens are good to go till lunch.

or

Cheesy Spinach Frittatas: protein rich that are a great grab and go to snack. The kiddos won’t even notice there is spinach in them.
Recipe courtesy of I Quit Sugar

Ingredients

  • coconut oil, butter or ghee for greasing.
  • 1 small zucchini, grated.
  • 4 cups baby spinach leaves.
  • 1 teaspoon sea salt.
  • 375 g full-fat ricotta cheese.
  • 3/4 cups shaved or grated parmesan.
  • 2 green shallots, finely chopped.
  • 2 cloves garlic, crushed.
  • 1/4 cup freshly chopped dill.
  • zest 1 lemon.
  • 2 large eggs, well beaten.
  • 85 g crumbled feta.

Preparation:

  1. Preheat the oven to 350ºF and grease a 12-tray muffin tin with oil.
  1. Grate the zucchini using a hand-held grater. Combine the zucchini and salt in a colander or sturdy sieve and let sit for 15 minutes. Use your fingers or a spoon to press out as much moisture possible. Meanwhile place spinach in a saucepan with 1/4 cup water. Cover and steam until wilted. Drain spinach, chop roughly and set aside.
  1. Combine the ricotta, 1/2 cup of Parmesan, feta, shallots, garlic, dill and lemon zest, then stir in the eggs, zucchini and wilted spinach.
  1. Divide mixture into the pre-greased muffin tray and bake for 35 minutes. Sprinkle with remaining Parmesan and return to the oven for 10 minutes or until the cheese has melted. Remove from the oven and allow the cupcakes to cool completely so that they

set properly.

Trail Mix Powerhouse:

I like to make my own and have it on hand in my car, my purse or in the kids backpacks. Trail mix can be a great source of protein and low in sugar if you make your own. Many of the store bought mixes can have candy, and sugared fruit in them so they somewhat defeat the purpose of a clean protein, high energy snack.

I will mix raw almonds, cashews, Brazil nuts, goji berries and some cacao nibs. All these ingredients can be found in any grocery store. The goji berries and cacao are rich in nutrients and minerals and antioxidants and add a bit of “sweetness” to the mix.

Crackers and Nut Butter:

 There are so many different crackers on the market. I like to find the ones made with quinoa, whole grains, brown rice and flaxseed. You can pair this with packets of almond or cashew butter. Many grocery stores sell individualized packets that make it easy to travel with. They are even great to eat by itself. These are all low in sugar and rich in essential fatty acids that provide fuel for the brains of our teenagers. Now that is what we want!!

Yogurt Sundae:

This is not your typical sundae but one that will be devoured in seconds. No kidding!

I add plain yogurt, some berries, banana, coconut water and mix in a blender. Place in a bowl and top with extra berries, shredded coconut, nuts and seeds or even some nut butter. To add some extra special treat to this you can add a sprinkle of cocoa powder.

All flavored sugar yogurts are packed with added sugar. Plain yogurt does not have added sugar and by adding berries you get natural sugar that has the benefits of their antioxidant properties and their rich source of fiber.

 

 

 

 

protein

I thought this would be helpful topic, as some readers have requested basic information on the three macronutrients in our diet: proteins, fats, and carbohydrates. So, I want to give you the low down on these important nutrients – and their functions in our body.

WHAT ARE PROTEINS?

Proteins are made up of amino acids. There are basically three groups of amino acids: essential, nonessential, and conditional. Essential Amino Acids are the amino acids your body cannot make, or cannot make in sufficient amounts. These amino acids must be supplied by the diet – they are essential. Nonessential Amino Acids are the amino acids the body can make for itself, therefore they are nonessential in the diet. Conditional Amino Acids are amino acids that are not essential unless the body is under duress.

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gluten free grains

Millet:

Millet is high in copper, phosphorous, manganese and magnesium. It is one of the easiest digestible grains and acts as a prebiotic that feeds the inner bacteria in your gut. It is high in fiber and low in simple sugars. This is an amazing source of protein for vegans and non-vegans.

It is important to soak all your grains for atleast 8 hours to remove the phytic acid. Phytic acid when eaten binds to the minerals zinc, iron, calcium, magnesium, chromium and manganese in the gut unless it is soaked. Our body does not produce the enzyme necessary to break down phytic acid. Soaking them will remove the phytic acid which plays an essential role to the plant as a vital energy source but is considered an anti-nutrient for us. The minerals mentioned above will become bound to phytic acid if the grain is not soaked. Bound minerals can not readily be absorbed in the body and can result in mineral deficiencies.

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