Beef and Snap Peas

This delicious dinner takes under 30 minutes to prepare and is perfect for a weeknight meal.  The tender steak with a sweet Asian sauce and crisp snow peas will be a crowd pleaser – both my husband and my 6 month old liked it!

Beef Snow Peas

A healthful adaptation of the Pioneer Woman’s Beef with Snow Peas recipe

Ingredients:

  • 1/2 cup organic coconut aminos (say no to soy sauce with this perfect alternative!)
  • 1 tablespoon ground organic ginger
  • 2 tablespoons grass-fed beef bone broth
  • 2 tablespoons coconut sugar
  • 1 teaspoon crushed red pepper
  • Optional: you may add a tablespoon of non-GMO cornstarch or arrowroot powder to thicken your sauce, but since I was serving over rice, I didn’t feel I needed it.
  • 1 1/2 pounds grass-fed flap steak, sliced thin against the grain (can also use flank steak)
  • 3 tablespoons coconut or olive oil
  • Couple handfuls of fresh organic snap peas, trimmed
  • 5 scallions, cut into 1/2 inch pieces

Preparation:

Combine the coconut aminos, ginger, bone broth, coconut sugar and crushed red pepper in a bowl. Put the sliced steak in a bowl and pour 1/3 of that liquid over the beef, saving the rest in the bowl.  Toss the beef and let sit for a few minutes while you prepare the snap peas.

Put the oil in a large skillet and heat over high heat.  Add the snap peas for half a minute to get them bright green, then remove them to a separate plate.

Next, add half the steak to the skillet.  Spread it out and let brown for a minute. Add half the scallions, turn the meat over and cook another half minute to brown that side. Remove to a separate plate.

Let the skillet get hot again, then add the rest of the meat and brown both sides again. Once you flip the beef pieces to brown the second side, add all the ingredients back in – the reserved sauce, the previously cooked meat and snap peas.  Stir for a few seconds, then remove from the heat.

Serve by itself or over jasmine rice or quinoa!

 

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Easiest Egg Drop Soup

Egg Drop SoupWith all this rain lately, I’m all about eating soup like it’s cold outside. I recently discovered (out of necessity- aka no groceries) a super easy recipe for those days you don’t feel like cooking or just need a quick immune boost.

This version of egg drop soup is quite healthier than the sodium-filled version you’ll find at your local take-out spot, but still packs all the flavor and lots of protein. The base is bone broth – one of the four pillars of authentic world cuisine; here’s quick summary of why it is so healthy:

Animal bones contain a protein molecule called glucosamine.  Glucosamine, the main ingredient in arthritis meds and joint supplements, helps build and repair joints and also triggers the growth of new collagen. Collagen provides structural support for our bones, tendons and ligaments, and gives our skin shape, texture and youthfulness. By simmering the nutrients out of the bones, joints and cartilage slowly, you are able to safely extract the minerals and vitamins (magnesium, vitamin D & calcium) and make a bone broth filled with glucosamine & collagen – these not only help prevent issues, but also rebuild and repair your skin, hair, bones & arteries.

You’ll also notice that this recipe is completely soy-free.  I went soy-free a couple of years ago to avoid the effects that the toxic processing & GMOs were wreaking on my hormones.  Read more here.

Ingredients:

Simply put a bowlful of bone broth in a pot and bring to a boil.  While you’re waiting, crack open your eggs and whisk them in a separate bowl. Once the broth is boiling, add the salt and coconut aminos.  Then, turn off the heat (if using an electric stove top, also remove from the burner).  Next, put the whisk in the broth and start swirling the liquid as you slowly pour the eggs into the center of your cyclone. You’ll see that the eggs cook immediately, but not too much that they’re scrambled. Ta-da – you’re done.  Serve immediately and enjoy!

Do You Breakfast?

HoneymoonBreakfast is, by far, my favorite meal of the day.  If I didn’t have to rush out the door each morning for work, I’d take the time to prepare poached eggs, migas or cinnamon french toast with strawberries (paired with a coconut milk cappuccino or mimosa, of course!).  Getting to enjoy breakfast is one of my favorite parts of vacation and the weekends.

But reality is most of us just don’t have time for that. Most of you, I can imagine, skip breakfast altogether most mornings.  I’m sure you’ve heard it time and again, but breakfast really is the most important meal of the day.  It jump starts your metabolism, gives you energy, and prevents the hunger that puts you in a bad mood or causes you to overeat later in the day.  Plus, a healthy breakfast gives your body the best chance of absorbing those vitamins and minerals more easily at the start of the day, cutting down on your cravings later.

When my doctor told me last Fall that I needed to add 80 grams of protein into my diet each day, I knew that I would have to find a way to increase my intake at breakfast.  I thought I would share a few of my quick go-to favorites for those of you looking to mix up your routine:

Poached Eggs on Sprouted Wheat Toast with AvocadoPoached Eggs

If you have an egg poaching pan, this option is as fast and easy as boiling an egg.  While the eggs are cooking, I toast a piece of sprouted wheat bread (read why here), slather with organic butter or coconut oil and then top with sliced avocado.  It takes me about 7 minutes total to throw together this delicious, filling meal.

On a side note, I always make sure to buy free-range, organic, soy-free eggs because they are the most nutrient-dense.  I get this local brand at Whole Foods/Natural Grocers and love them; you truly can taste the freshness: Coyote Creek Farms.

Egg Bacon Muffins

I originally found this recipe on one of my favorite health blogs, Wellness Mama, and I love its versatility.  It is so incredibly easy to mix up a batch and throw in whatever extra vegetables are in your fridge.  Also, bacon!  I will make these on Sunday night for the week.  I usually eat a couple of these at a time – wrap them in foil and warm a few minutes in the toaster oven, then eat them in the car.  If you want to nix the bacon for whatever crazy reason, you can also just whip up some eggs, throw in some diced veggies and bake in muffin tins for mini frittatas.

“Bento Box”Bento Box

This is another one of those easy make-ahead options that you can put in a container to grab on your way out the door.  Simply boil a couple of eggs (can’t boil an egg? try this!), throw in a few berries for an antioxidant boost and then I add a muffin or two that I’ve baked on Sunday.  This gluten-free banana muffin is one of my favorite & totally healthy recipes – you can add in a couple tablespoons raw honey if you like it sweeter or some dark chocolate chips and nuts for some texture.

Greek Yogurt & Grain-Free Granola

Yogurt and GranolaGreek Yogurt is a yummy way to get some great protein in the AM with 15 g in 1 cup.  I personally love the Wallaby brand made with organic whole milk from pasture-raised cows and no artificial ingredients. Then, I top with some grain-free granola and fresh berries.  I recently found this Wildway Granola at Whole Foods and fell in love… it’s not cheap but it’s packed with fiber & protein (8g), is completely raw, has no added sweeteners. It is made entirely of fruit, nuts, and seeds, so is gluten-free, paleo and truly the healthiest pre-made version of granola you can buy.  P.S. I also love this as a late night protein snack to help me fall asleep.

GoMacro Bars

If you want an option with zero prep, try these tasty, wholesome breakfast bars.  My favorite is the Peanut Butter Chocolate Chip with 12 grams of protein.  I love this brand because they are organic, GMO-free, soy free (try finding another protein bar that is, especially with chocolate), free of refined sugar AND are reasonably priced compared to other options.  The whole mission of GoMacro is to provide a “macrobiotic” or minimally processed, found-in-nature product. You can buy them individually or by the case for a discount at Whole Foods or Natural Grocers.

Any other healthy breakfast ideas? Please share – I am always looking to mix it up!