by Heather | Jul 26, 2016 | cooking, meat, protein, protien, recipies
Savory Beef Bourguignon
INGREDIENTS:
– 3-4 lbs grass-fed beef (roast, round, steak, etc.)
– 3 slices of bacon
– 3 large carrots
– 1 onion
– ½ (6 oz.) can tomato paste
– 2 cloves garlic
– small package of mushrooms, sliced
– 4 tablespoons of butter
– spices (basil, thyme, salt, pepper, parsley, etc)
– 1 cup beef broth (or water)
– 3-4 cups (1 bottle) of dry red wine
– ¼ cup almond or coconut flour
INSTRUCTIONS:
– Preheat oven to 325.
– Brown bacon in large pan, remove bacon and add 2 tablespoons of butter to bacon fat grease in pan.
– Cut beef into 1-inch chunks and brown beef evenly. Can roll in almond or coconut flour before browning if you are using the flour.
– Put into large baking or casserole dish with cover.
– Chop carrot and onions and brown slightly in the same pan and then put in baking/casserole dish with beef.
– Mince garlic and sprinkle over beef.
– Sprinkle mixture with spices to taste (thyme, basil and parsley are really good additions to this).
– Pour water or broth and wine over mixture and cover baking pan or casserole dish- can also use foil if you don’t have a covered casserole dish.
– Cook in oven 2.5-3 hours until beef is fork tender and breaks apart easily.
– About 15 minutes before beef is done, brown mushrooms in a skillet with 2 tablespoons of butter. Add to beef and cook an additional 5-10 minutes in oven.
– Remove from oven, let sit 10 minutes before serving and serve with salad of choice. [Credit: WellnessMama.com]
by Heather | Jul 18, 2016 | cooking, protien, seafood
Broiled Fish with Summer Grape Tomato Sauce
INGREDIENTS:
– 1 tablespoon of olive oil
– 6 cloves garlic, smashed
– 1 lb. grape tomatoes, cut in half
– sea salt & fresh pepper
– 1/4 cup fresh chopped basil
– olive oil spray
– 4 pieces (7 oz. each) flounder (or tilapia or sole)
INSTRUCTIONS:
– In a large skillet heat oil on high heat. Add garlic and cook until golden.
– Add tomatoes, salt and fresh pepper and reduce heat to low. Simmer for about 15 minutes, add fresh basil and cook another 5 minutes.
– Meanwhile, while sauce is simmering, season fish with salt and pepper and lightly spray with oil. Broil or grill fish on medium heat until cooked through.
– When fish is cooked, top with tomato sauce. [Credit: SkinnyTaste.com]
by Heather | Jul 14, 2016 | gluten free, protien, recipies, vegan
Homemade Vanilla, Cinnamon Raisin Almond Butter
INGREDIENTS:
– 16 oz. raw almonds (about 3 1/4 cups)
– 1/4 teaspoon vanilla
– 1 teaspoon cinnamon
– 1/4 teaspoon salt, plus more to taste
– 1/2 cup raisins
– optional: 1-2 teaspoons coconut oil, if necessary
INSTRUCTIONS:
– Preheat oven to 350 degrees F. On large baking sheet spread out almonds and roast in oven for 10-12 minutes until slightly brown. Be very careful not to burn the nuts! Cool for 10 minutes.
– Transfer almonds to the bowl of a food processor and process for 10-15 minutes, scraping down the sides as necessary (about every 2 minutes). At this point the almonds should start to clump together. Continue to process until you reach the desired consistency. I always process until my almond butter is liquid like. If after 20-25 minutes the almond butter is not creamy, add in a teaspoon or two of coconut oil. You can also do this if you want super creamy almond butter!
– Next add in vanilla, cinnamon and salt. Process again for 30 seconds. Taste and add more salt if necessary.
– Next add in raisins and pulse a few times to break up the raisins a bit.
– Transfer to Tupperware or mason jar and store at room temperature or in fridge. If you store at room temp, simply give the almond butter a stir before you
use it. [Credit: AmbitiousKitchen.com]
Yours in good health,
Heather
Health Coach & AFAA Certified Personal Trainer
FitEffex@gmail.com
(508) 523-6143
by Heather | Jun 22, 2016 | cooking, gluten free, meat, protien, recipies
Baked Honey Mustard Chicken
INGREDIENTS:
– 3 tablespoons Dijon mustard
– 3 tablespoon whole grain mustard
– 3 tablespoons honey, or more, to taste
– 2 tablespoons chicken stock, or more, to taste
– 1 tablespoon olive oil
– 3 sprigs rosemary
For the mustard rub:
– 1 tablespoon olive
– 1 tablespoon whole grain mustard
– Kosher salt and freshly ground black pepper, to taste
– 8 organic chicken thighs
INSTRUCTIONS:
– Preheat oven to 400 degrees F.
– To make the mustard rub, combine olive oil and whole grain mustard in a small bowl; season with salt and pepper, to taste. Using your fingers or a brush, work the mustard rub onto both sides of the chicken.
– In a large bowl, whisk together Dijon mustard, whole grain mustard, honey and chicken stock. Add more chicken stock as needed until desired consistency is reached; set aside.
– Heat olive oil in a large oven-proof skillet over medium high heat. Add chicken, skin-side down, and sear both sides until golden brown, about 2-3 minutes per side. – Add mustard mixture and sprinkle with rosemary.
– Place into oven and roast until completely cooked through, reaching an internal temperature of 175 degrees F, about 25-30 minutes.
– Serve immediately. [Credit: DamnDelicious.com]
by Heather | May 11, 2016 | gluten free, meat, protien, salad
Cobb Salad with Basil Vinaigrette
(Serves 4)
INGREDIENTS:
For the Chicken:
– 2 organic, boneless, skinless chicken breasts
– 1/8 cup extra virgin olive oil
– 2 tablespoons Dijon mustard
– 1 garlic clove, crushed
– salt and pepper
For the dressing:
– 1/4 cup balsamic vinegar or red wine vinegar
– 1 teaspoon Dijon mustard
– 1 tablespoon raw, organic honey
– 1/3 cup extra virgin olive oil
– 2 garlic cloves, crushed
– 6 basil leaves, chopped
– salt and pepper
For the Salad:
– 2 cups baby romaine or spring mix
– 2 cups shredded romaine hearts
– 1 cup chopped artichoke hearts
– 1 cup chopped tomatoes
– 4 hardboiled eggs, sliced
– 6 pieces nitrate free, organic bacon, chopped
– 1 avocado, diced
– 2 chicken breasts, grilled and sliced
INSTRUCTIONS:
– Marinate the chicken for at least 4 hours, or overnight.
– Grill each breast over medium heat until the thickest part reaches 170 degrees with a meat thermometer. Slice and set aside to cool for 5 minutes so the lettuce doesn’t wilt.
– Mix all of the dressing ingredients, except for the olive oil. In a constant, slow stream, begin to whisk in the oil until well incorporated.
– Combine the lettuces in a bowl.
– Slowly add the dressing over top, being careful not to overdress it (you may not use all that you made, just adjust to your tastes).
– Sprinkle a pinch of salt and ground pepper over the top then toss to mix.
– Add the remaining salad ingredients and the sliced chicken. [Credit: AgainstAllGrain.com]
by Heather | May 2, 2016 | gluten free, protien, recipies
Strawberry & Avocado Protein Smoothie
- ¼ Avocado, peeled
- ½ C frozen strawberries
- 1 ¼ C unsweetened, vanilla almond milk or water
- 1 tsp organic, raw honey (optional)
- 1 ½ scoops vanilla, Perfect Protein
- 4 ice cubes
Combine all ingredients in a blender and blend until smooth!
Yours in good health,
Heather
Health Coach & AFAA Certified Personal Trainer
FitEffex@gmail.com
(508) 523-6143