Flank Steak with Salsa Verde

 It is ALWAYS BBQ weather in Southern California!   We marinated and prepped the Flank steak with Salsa Verde on Saturday afternoon, warmed up the BBQ and threw the flank steak on with asparagus and served with stuffed mushrooms – perfection!!!

Flank Steak with Salsa Verde – serves 4

one flank steak (~2lbs)

Marinade
1/4 cup red wine or 2 tbsp red wine vinegar
1/4 cup olive oil
1 tbsp honey or maple syrup
2 lg garlic cloves, minced
1 tbsp fresh thyme, chopped (we used rosemary)
1 tsp dried oregano
1 tsp freshly ground black pepper

Salsa Verde
2 tbsp capers, drained
2 tbsp shallot or red onion, chopped
3 anchovy fillets, finely chopped
1 garlic clove, minced
1/2 cup fresh flat leaf parsley
1/2 cup fresh mint, basil or cilantro (we used a combo of basil and cilantro)
1 tsp dijon mustard
juice and zest of half lemon
1 tsp pepper
1 tsp sea or Himalayan salt
1/3 cup olive oil

Mix together all marinade ingredients. Pour over the steak in a large ziploc bag or sealable container. 24 hour+ marination is ideal.
Make the salsa verde by combining capers, red onion, anchovies, garlic, fresh herbs, dijon, lemon juice and zest, pepper, salt and oil in a food processor and pulse until just blended. Keep the texture slightly chunky. Make it ahead and refrigerate until needed. This could also be prepped by hand chopping ingredients and combining.

Preheat BBQ to high heat and lightly oil grill
Remove steak from marinade. Turn BBQ down to medium and grill steak for 5-7 min per side. Let it rest, covered for at least 10 minutes before slicking. – I rinsed off some asparagus, wrapped them tightly in foil with some olive oil and a sprinkling of Himalayan Salt and threw the packet on the BBQ too!
Slice steak diagonally across the grain and as thinly as possible.
Place the sliced steak on a platter and pour juices from carving over meat – serve topped with a spoonful of Salsa Verde.

Leftovers… I stirfried broccoli using leftover juices, chopped steak and added Salsa Verde for the most delectable“beef and broccoli” I have ever had! My kids, who are not always broccoli fans, ate more than I did

21 Day Fix plan – Keep your serving to the red container – maybe a tsp for oil. Pretty clean meal!

10 Tips for Healthy Holiday Eating

 

‘Tis the Season…to overindulge.

  There are a few people who can keep their homes stocked with holiday favorites and NOT overindulge, but I know when I am over stressed, over hungry or over tired, I am likely to have a little treat feast.  Here are “10 healthy tips or healthy holiday eating” to help us all out!

1. Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.

2. Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day.  Consider entering a challenge group or picking up a program like 10- minute trainer!

3. Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge, and ALWAYS start your day with a nutrition breakfast like oatmeal or Shakeology.

4. Survey party buffets before filling your plate. Choose your favorite foods and skip your least favorite. I like to fill at least half of my plate with vegetables and fruits .

5. Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy.  Aim for 20-30 chews for each mouth full!!!

6. Be careful with beverages. Alcohol can lessen inhibitions and induce overeating; non-alcoholic beverages can be full of calories and sugar.  ADD more water – to start your day, 30 minutes before meals… aim for 1/2 your body weight in ounces each day to help you feel more full!

7. If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from sweet treat so if you add somewhere, just remember to cut somewhere else!

8. Take the focus OFF food. Turn candy and cookie making time into non-edible projects like making wreaths, dough art decorations or a gingerbread house. Plan group activities with family and friends that aren’t all about food. Try serving a holiday meal to the community, playing games or going on a walking tour of decorated homes.  Instead of candy in the advent calendar, put notes good for special family games or activities.

9. Bring your own healthy dish to a holiday gathering.  I love to bring a lower calorie salad or entree so I have a choice I can enjoy – plus it helps others out too!  If you don’t have a choice you are probably going to just eat what is there!

10. Practice Healthy Holiday Cooking. Preparing favorite dishes lower in fat and calories will help promote healthy holiday eating. Incorporate some of these simple-cooking tips in traditional holiday recipes to make them healthier.

• Gravy — put the juices in gravy separator or a glass jar to rest.  When separated, either pour out the stock from the separator to make gravy or suck the oil off with a baster.
• Dressing — Use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Moisten or flavor with low fat low sodium chicken or vegetable broth and applesauce.
• Turkey – Enjoy delicious, roasted turkey breast without the skin and maybe just a little bit of leg 
• Green Bean Casserole — opt for stir frying beans with some garlic and a touch of oil! or consider roasting some of your favorite veggies instead.
• Mashed Potato — Use skim milk, chicken broth, garlic or garlic powder, and Parmesan cheese instead of whole milk and butter.  If you need the real thing, just cut back on your serving size!
• Quick Holiday Nog — Four bananas, 1-1/2 cups skim milk or soymilk, 1-1/2 cups plain nonfat yogurt, 1/4 teaspoon rum extract, and ground nutmeg. Blend all ingredients except nutmeg. Puree until smooth. Top with nutmeg.
• Desserts — Make a crustless pumpkin pie. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting.  

At Thanksgiving I made a pumpkin pudding with canned pumpkin, vanilla pudding mix and some pumpkin pie spice!

 

Enjoy the holidays, plan a time for activity, incorporate healthy recipes into your holiday meals, and don’t restrict yourself from enjoying your favorite holiday foods. In the long run, your mind and body will thank you.  

Which of these 10 healthy tips for healthy holiday eating do you think will work for you?

Make a plan and work the plan, don’t leave your health up to chance!  Consider adding Shakeology to your day as it will help you curb cravings, add natural energy and just plain make you feel better!

These Are a Few of my Favorite Things!

 

These are a few of my FAVORITE things!

Do you struggle with focusing on what everyone ELSE wants for Christmas and failing to think of what you WANT or NEED for yourself?  My birthday falls in December as well so I MAY tend to focus a little too much on things for ME when I am shopping.  My theory is that I need an item or two just in case someone tries the “combo gift” to help myself feel better    I know my December birthday friends can commiserate with that one!!!

Let me share a few of my favorite things in case you need to fill your list:

1. Beachbody on Demand– the ability to stream workouts to my home TV or computer so I can choose any workout I like… cardio or weights or yoga! Or to follow a program that can get me solid results in 21 days or 6-12 weeks! PLUS meal planning and recipes!  A gym IN my house so I don’t have to try to make a plan for myself at the gym! Some of my favorite recent workouts are Barre Blend, The Work, #mbf/ #mbfa, and LIIFT4.

2. Blendtec– I can start my day with a shake and end it with homemade healthy ice cream! This blender can pulverize anything and help me make a fabulous creation!

3. Shakeology– this is the super food powder I use in my shakes (and sometimes my desserts). 8 different flavors to suit my moods and nutrition that I typically wouldn’t get in an average day of eating. Plus pre and probiotics, fiber, protein and the secret to my 9+ years of a happy, healthy body!  You can pretty much get a 30 day supply of Shakeology for FREE this month when you order the streaming workout – click HERE!

4. Bon Cook– the silicone muffin pans are my ultimate favorite, but the silicone sheets and perforated pans are used weekly in my house and the round flexipan is another staple. Have you tried these? I am a FAN!

5. Scentsy– my tree smells fabulous but when I really need a holiday boost I pull out my scentsy wax and my house smells fabulous! Christmas cottage, Homestead Holiday and Eskimo Kiss are a few of my favorite scents. 

6. Beauty counter– do you want skin care and makeup that you can be comfortable is GOOD for your skin and your body? These products are amazing quality, safe and look fabulous. I love the dew skin tinted moisturizer, the eye shadows and the lipsticks – for the rare occasion is put anything on my lips 

7. A warm winter hat– better known in Canada as a touque  These ones come in chenille too!

8. And a cozy scarf to go along with it <3  I went with hot pink to wear with a black jacket!

9. Water bottle – I never leave the house without one!  A 40 oz option definitely helps ensure I don’t run out AND I only have to fill it up twice to get the water I need for the day!

10. Do you struggle with your eyelashes too? I tried an eyelash perm 2 years ago – first one was pretty good, second one was a MESS!  Cue Lash boost by Rodan & Fields!  I LOVE how this makes my lashes longer and thicker so even mascara can be optional some days!!!  I use their redefine regimen now too!

11. Healthy snacks and supplements!  Beachbars, Energize (my go to pre workout), Daily Sunshine(great quick shake for myself AND for the kids), nuts… what are your favorite snacks to have on hand?

12. A meal plan that isn’t really a meal plan but a mindset shift so I can confidently eat at home, at restaurants, enjoy treats and feel good about knowing what is best for my body!  Tools to help with grocery shopping, cravings and so much more!  2B Mindset is great for the whole family too!

13. When you workout regularly you truly need to RECOVER! A post workout supplement can help, but also foam rolling, epsom salt baths, deep muscle stimulation with TENS (my favorite option) and my gift to myself last Christmas… my Massage gun!!!

13. Last but not least… some Vanilla Crown Royal – a perfect end of evening night cap; Deep Eddy Lemon Vodka… OMG, lemon drop martini ready to go; red wine, white wine and a bottle of sparkling wine on ice!  Now we are ready to celebrate!!!

Connect with me on my FB page to let me know if any of these are on your list… or if you are going to add them 

FYI – There are some affiliate links included in the list but many are just referrals as everyone can use some extra business right now!!!

Roasted Sweet Potatoes and Onion with Feta

Roasted Sweet Potatoes and Onion with Feta

In preparation for Thanksgiving dinner we were looking for some new recipes this year.  Tasty, somewhat traditional but a little bit healthier than what we have served in  the past. I just tried out this recipe for a lunch yesterday and it was a BIG hit.  If you are a Sweet Potato fan or have wanted to start incorporating them into you meals, here is a winning option!

Ingredients:

2-3 large sweet potatoes (or yams), cut into 1″ cubes

1 medium sized red onion, or a sweet white onion, cut into cubes no bigger than 1″

2 tbsp coconut oil

1/4 tsp Himalayan salt

1/4 cup Feta Cheese

Instructions: Preheat oven to 450F/ 230C

Wash sweet potatoes well and cut into 1 inch cubes (leave skin on for extra fiber and nutrients). Peel onion and cut into small chunks.  Spread potatoes and onion on a cookie sheet (I lined mine with foil here but now use a silicone mat) and toss with melted coconut oil and salt.  If you don’t have a large sheet use two so the potatoes and onions aren’t too crowded.

Roast for 15 minutes then flip.

If you are noticing any dark brown edges then turn oven down to 400F. Roast 15 minutes more then flip again.  Keep an eye on them for the final 15 minutes. You want them to be soft and nicely browned but not burnt and not mushy!  Total roasting time should be 40-50 minutes, depending on the volume of potatoes and onions, pan and oven!

Remove from pan into serving dish and sprinkle with 1/4 cup feta cheese.

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Bacon Broccoli Salad

 Bacon Broccoli Salad

Natasha Gildea, The Feisty Kitchen – from The Primal Kitchen cookbook

Ingredients:

12 oz broccoli florets
¼ cup grape tomatoes, cut in thirds
¼ cup goji berries
¼ cup sprouted sunflower seeds
4 slices bacon chopped
1/3 cup classic mayo
1 tbsp apple cider vinegar
1 tbsp MCT oil
1 tbsp shallot, minced
1 tsp honey
S&P to taste

1. In med bowl, mix together broccoli, tomatoes, berries, seeds and bacon.
2. Separately, in small bowl, combine ingredients for dressing.
3. Whisk mixture until combined, then season to taste.
4. Add dressing to salad and stir to ensure broccoli is coated.
5. Refrigerate for 30 min to allow flavors to mingle.

So much yum! We made this in our “healthified girls luncheon” cooking class and it was the favorite recipe!  Nutrient dense and full of healthy fats. A great side with any meal!

Butternut Squash Soup

 

Butternut Squash Soup

 

I love a good soup for meal prep and this one makes enough for the whole family or a week of lunches! You can whip up a pot of this Spicy Butternut Squash Soup on the weekend and then look forward to eating this flavorful, rich soup all morning 

 

Ingredients

- 2 tbsp olive oil

- 3 medium onions, chopped

- 4 garlic cloves, finely chopped

- 1 medium butternut squash, peeled + seeded, cut into 1-inch pieces

- 5½ cups low-sodium organic vegetable broth

- 1 tsp crushed red pepper flakes

- 3 fresh thyme sprigs, leaves removed and chopped, stem discarded (divided use)

- 6 tsp reduced-fat (2%) plain yogurt

 

Instructions

1. Heat oil in a large saucepan over medium-high heat.
2. Add onions; cook, stirring frequently, for 8-10 minutes or until the onion is translucent.
3. Add garlic and cook, stirring frequently, for 1 minute.
4. Add squash, broth, and red pepper flakes; bring to a boil. Reduce the heat and gently boil, covered, for 25-30 minutes or until squash is soft. Remove from heat.
5. Place soup in a blender or food processor in 4 or more batches, as necessary; cover with lid and kitchen towel. Blend until smooth.
6. Return soup to saucepan over medium heat. Add 1 tsp thyme and cook, stirring constantly, until soup is hot.
7. Season with salt and pepper if desired.
8. Ladle soup into 6 serving bowls. Garnish each with 1 tsp yogurt and sprinkle all bowls with remaining 2 tsp of thyme.

Makes 6 servings.

Portion Fix Containers: 3 Green, 1 tsp.

2B Mindset Plate It: A great FFC as part of lunch