Fast Food is Healthy Food
Beef Strips on a bed of maple glazed balsamic flavored Brussel Sprouts with Arugula topped with Pine Nuts
A quick meal, is a healthy meal
Meal Prep under 20 minutes
Cooking Time 45minutes
Chance to screw it up: Unless you are not paying attention, zero
- Filet Mignon/ Sirloin Steak Grass fed <insert post on Grass fed here>
- Cast Iron Skillet
- Salt/Pepper, ideally Sea Salt Flakes < http://www.maldonsalt.co.uk/Products-Maldon-Sea-Salt-Flakes.html>
- 1/3lb / person
- 2 tbs balsamic vinegar
- olive oil
- 1 tbs of maple syrup
- Arugula 2 hands/person
- Grated parmesan
- 2tbs pine nuts
- Olive Oil/Balsamic Vinegar to taste
- Red Onion
- Add the oil/vinegar to the salad
- Fill your plate, garnish with the pine nuts!
- Option: you can toss the Brussel sprouts together with the salad for a more complete look on your plate!
Start with Brussel Sprouts T-40
- Brussel Sprouts go first.
- Cut into halfs
- Toss in olive oil, maple syrup, balsamic
- Add Salt/Pepper
- Into Oven at 350F for about 40minutes. They will start to smell delicious, but will quickly turn over to smelling burned, so set a timer!
- Roast the pine nuts and set aside in your iron skillet.
- Slice Fennel and Onion very thin.
- For the asparagus, hold the knife at a 45 degree angle to cut them into more interesting shapes.
- Add the salad ingredients together, but wait with adding the oil/vinegar
- Set beef out to warm up a little bit
20 minute break. Plan your day, sit with your partner, read your book, walk your dog, have a glass of wine.
- Last 10 minutes of Brussel sprouts.
- Slice beef into slices and add lots of pepper onto them
- Warm up the skillet to medium heat. I like to use one that has ridges, to create some patter on the beef strips.
- Add some olive oil and add the slices. Turn them frequently. It is a myth to keep beef on one site for too long. It will be far more tender with frequent turns.
- Once done set them onto a plate, and let them “bleed” out some juice.
Story and how I came to put this meal together
Home cooked meals are the way to go. We all know this. It is cheaper, healthier and often can be more enjoyable for your daily evening meals. It also makes going out a more special occasion, rather than a necessity. And bottom line, you sit around at restaurants waiting for your meal, so you may as well make it an activity you can do together.
But what if you are just really tired?
This meal is the solution to the daily grind, the sluggish feeling you have after a long day when you really don’t want to do anything and barely have the energy to go to bed. It is one of those nights. We all have them. Those are the nights when all online lists on “how to be more mindful” goes out the window, because all you want to do is put your feet up and eat in the sofa. Most healthy habit forming guides will tell you not to eat in the sofa, because it can lead to over eating. Well, how about you serve your plate with the correct serving and then sit down, put your feet up, watch your favorite show and just relax!!! Sometimes we just need to let go of all the “should”, the “musts” and “ideals” on how to live a better life. If you set up your day to be 90% good, then go relax and give your body what it wants for the last 10%. With that said, you don’t want to put food in your body that will screw up all your day’s hard work. You want your muscles to have the right fuel for repair, your cells the right nutrition to start the next day feeling refreshed and ready! So, the solution must be a food that has a low risk factor for messing up while cooking, and be yummy, nutritious and filling.
We have a few requirements/dislikes in our household.
- For starters, my partner doesn’t like using the knife. As a German I struggle to understand this, as I eat most of my meals with a knife. But he doesn’t care for it as much, so my rule of thumb for cooking for him (us), is that the meal can be eaten without a knife.
- We both hate cleaning up after cooking, so I usually look for a combination of dishes that allow for easy clean up in between prepping the different foods, so that all that is left is putting the left overs into Tupperware for next day’s lunch.
- I also need to be able to add more protein to my plate, so I often make larger portions that can also be used for the next day.
- He despises salad at night, as he already eats protein/salad during lunch. I on the other hand eat salad for lunch and dinner so that I can get as many vitamins and minerals into my body through natural food sources.
- We both enjoy “texture” in our food. Which means with soft vegetables, there must be something crunchy.
- With something savory and salty, there must be a hint of sweetness to add variety to the flavor.
This dish solved all those issues.
So if you are looking for an easy, delicious, wholesome meal that you can’t really mess up and is quick, this is it.
Red Meats (Grass fed)
Grass fed/finished red meats are fully loaded with anti-inflammatory Omega 3s as well as supply the body with high-quality protein for tissue repair. Grass fed meat actually contains up to 5x the amount of Omega 3s than grain fed beef. So this is a no brainer. If your budget doesn’t allow for frequent grass fed, then please opt for 1/week red meat, rather than more frequent red meats but multiple times per week.
Quality always tops Quantity
- Women need about 15g of iron per day, and pregnant women 30g.
- Protein needs vary, but general rule of thumb is 1.2g/kg of body weight, 2.5g+ if training hard
- 1oz of red meat contains 7g protein and 0.7g of iron
There are two types of iron, heme and non-heme.
The non-heme iron is found in vegetables and nuts, but needs to be broken down/altered by the body before it can be absorbed, thus making it not as bioavailable for the body and leading to less absorption.
Red meat is a source of Heme iron, which is far easier for the body to absorb.
Red meat contains a range of B Vitamins and Minerals. So eat up.