Grilled Cranberry-Orange Flank Steak for Holidays

I’ve been an “elite” runner sponsored by the Texas Beef Team now for at least 6 years and am not slowing down. Okay, okay, my pace-per-mile may have bumped up a teeny tad due age (hey, I’m 50!) but I credit eating lean beef, in large part, to staying fit, fast, and on fire! More on that later.Cranberry Orange Flank Steak

Running aside, another thing that’s not slowing down is my love for grilling, even in the fall and winter months. Thanks to more delightful than frightful weather in the Lone Star State, I get to grill nearly the entire year ‘round. For the holidays, you can often catch me out on the patio, grilling up something to be very thankful for – like this Cranberry Orange Flank Steak. Read on to get more deets and the full recipe! Continue reading

Fast and Fit Steak Pho with Zucchini Noodles

The best thing about slurping up a big bowl full of my Fast and Fit Steak Pho with Zucchini Noodlesis the overload of delicious meat and veggie goodness sans the traditional noodles (we be low carb-ing it over here). The second-best thing is cracking Pho jokes, puns and innuendos with the family while eating this fast and fit meal.   Kids: “Mom, dinner tonight is pho-nomenal, it’s un-pho-gettable! You should take a picture of it, it would be good pho-tography.” Me: “Only the best pho you guys, that’s pho-sure.”

Beef and Zucchini Noodle Pho

But, no joke, this quick soup is not only “good pho you” it’s weeknight dinner winner when you just don’t have hour after hour to simmer down oxtails, beef knuckles and leg bones and exotic charred spices into the traditional Vietnamese broth. So, I might have broken a few ancient tenets of pho-making here and there – but, then again, I used zoodles (gasp) instead of the thin white rice noodle that my neighbor’s grandmother would more approve of. I’m a rebel who, with my zucchini, is squashing all rules!

Continue reading

Molasses & Pepper Crusted Steaks + Iron-Boosting Salad

Molasses Marinated Flat Iron Leftover steak from the grilling makes the BEST next day salad. Tossing a few extra steaks on the grill is my little secret to putting together a quick meal when life just starts getting too crazy to cook. Since we are now officially “Back to School,” my recipe for Molasses & Pepper Crusted Steak and the next-day “Super Iron Boosting” Steak Salad with Dates, Pistachios and Peppers will most likely be in my weekly lunch and dinner rotation until soup season hits (which is still months away in Texas).

pinners conference pic 1I’ll be showing these two recipes (along with a couple others) in my “Empowered Meal Prepping – Protein for Fitness” class line-up for the Pinner’s Conference in the Dallas area on Sept 9th.  Sign up for my class; I’ll also have beef swag and lots of tasty samples!  Use the discount code FITFORK at online registration to save 10% on the very reasonable cost that allows you access to 100+ classes on food, fitness, crafts, home décor and more! Or, if you just want General Admission to shop and see the sights (no classes), you can get a free pass ($7 at door) using FREESHOPPINGRESISTER HERE

So, let’s start with the steak . . . since you need steak leftovers to make the salad! The beef cut I’ve used is the very tender and quite economical Flat Iron steak, but Top Sirloin, Tenderloin or Strip steaks would all work equally well.   The natural sugars from the molasses in this recipe caramelize along with the pepper to make a deliciously crispy crust on the outside of a mouthwatering and juicy center.  I like to pair this steak with Maple Pecan Raisin Butternut Quinoa Molasses and Pepper-Crusted Grilled Steak is a quick dinner to grill up and the leftovers can be used in salads, tacos, breakfast hashes and more.

Make sure to save some steak so you can use the leftovers to make my “Super Iron Boosting” Steak Salad with Dates, Pistachios and Peppers.  Almost everything about this salad is iron-boosting from the red meat and molasses, to the dates, pistachios (highest iron nut), and spinach.  All of us, especially athletes, need iron, a mineral that helps red blood cells get oxygen to the muscles, thusly improving energy, athletic performance and mental functioning.

uper Iron Boosting Steak Spinach Salad with Dates, Pistachios and Peppers is a quick and easy meal-solution made with leftover beef. Nearly every ingredients is an abundant source of iron, making it perfect for athletes or those with anemia.

Molasses Steak Salad with Dates Blue Cheese toesThe salad isn’t a “recipe” per se, just pile fresh baby spinach on a plate and add 3 ounces of leftover steak cut in bite-sized pieces. Top that with other veggies you love, like yellow pepper strips, and a couple tablespoons each of sliced dates, blue cheese and pistachios. I’ve served with my favorite store-purchased Organic Balsamic Vinaigrette Dressing from Litehouse Foods.

How to Layer a Jar Salad

Above are some useful tips for prepping your salad in a jar, if taking to school or work.

Brazilian Beef and Plantain Breakfast BowlAnother recipe in my class, and so delicious with these steak leftovers is a Brazilian Beef & Plantain Breakfast Bowl (with Coconut and Honey).

 

 

 

 

 

What is your favorite cut of steak to grill? Do you like your salads savory, sweet or both? Do you go back and make recipes from pins you’ve saved? Please share in the comments below – XOXO, Jennifer 

Molasses & Pepper Crusted Steak
Print Recipe
Servings Prep Time
4 servings 15 minutes
Cook Time Passive Time
15 minutes 30 minutes
Servings Prep Time
4 servings 15 minutes
Cook Time Passive Time
15 minutes 30 minutes
Molasses & Pepper Crusted Steak
Print Recipe
Servings Prep Time
4 servings 15 minutes
Cook Time Passive Time
15 minutes 30 minutes
Servings Prep Time
4 servings 15 minutes
Cook Time Passive Time
15 minutes 30 minutes
Ingredients
Servings: servings
Instructions
  1. Whisk together molasses, vinegar, oil, pepper, garlic, ginger, thyme, and red pepper flakes, and pour into plastic zip-top bag containing steaks. Seal tightly and flip a few times to evenly distribute marinade.
  2. Set in refrigerator to marinate for 30 minutes to 2 hours, flipping bag occasionally.
  3. Preheat gas or charcoal grill to 400 F degrees. Remove meat and discard marinade. Season with salt and more pepper to taste.
  4. Place steaks on oiled grates and grill for approximately 7 to 9 minutes on one side, or until moisture starts to pool on the top and beef releases easily from grates with tongs. Flip once, grilling on the other side for 6 to 8 minutes or until internal temperature reaches 135 F degrees with instant-read meat thermometer inserted into the thickest part of steak
  5. Transfer plates to platter and let rest for 5 to 10 minutes before slicing against the grain.
  6. *Double recipe if you’d like to have leftovers to make steak salad and beef breakfast bowl.
Share this Recipe
Powered byWP Ultimate Recipe

Keep Austin Weird Beef, Veggie and Watermelon Stir-fry

Beef Veggie and Watermelon Stir FryI have been waiting all summer to share this recipe – Beef, Veggie & Watermelon Stir-Fry!  –It’s steak “meats” watermelon (and loads of fresh veggies) atop of a plate of slightly chewy, insanely satisfying udon noodles. Earlier this year, the Texas Beef Council asked me to come up with my personal take on a Texas food tradition. “Focus on pasta,” they said, and “make it your own.”

Most of us know by now what happens when I’ve been let off the proverbial leash like that – I can go a little wild. But, my creativity isn’t random; it makes sense – to me, anyway!  My jam is merging together seemingly unlikely ingredients to make a beautiful recipe that not only comes together easily but also optimizes nourishment to support an active lifestyle.

watermelon carrots beans peppersYou might be wondering how my Beef, Veggie & Watermelon Stir-Fry a Texas “thang” – there’s no BBQ sauce in sight!  The Texas spirit is found in the local lean beef and farmer’s market produce sourced from these here Central Texas parts. It also has that far-out, Far East fusion flavor going on that’s so popular with some of the food trucks found down in the hip and happening parts of Austin that do their best to Keep Austin Weird. Heck, I do my best to Keep Austin Weird!

jen vw bus

I’m especially excited how this fit and fresh dish pairs up BEEF with WATERMELON as these are two of my all-time favorite foods ever in the history of all time, period.

Beef Veggie and Watermelon Stir Fry

This 30 minute dinner recipe features Top Sirloin, a super-lean cut of beef that has only about 5g fat and 150 calories per 3-ounce serving (along with about 26g protein)! Eating a protein portion approximately this size (25 – 30g), three to five times a day, gives me the power to feel fuller longer, stay active longer, and maintain a leaner muscle-to-fat body ratio. Of course, my meals aren’t always beef (variety is the spice of life, ya know), but lean beef is an AWESOME, nutrient-dense (think ZIP: Zinc, Iron, Protein) go-to choice that works beautifully in my life several times per week (or more).

profile facebook beef protein challengeIf you want to join the free Protein Challenge to learn more about how tweaking the protein intake in our life can help you feel and look better, sign up here.

 

 

 

 

 

What about the watermelon? Well, first off – it just screams summer in Central Texas.  I can’t think of a picnic, river tubing trip or day at the lake spent without sharing a huge watermelon with family and friends. If you’ve not ever tried watermelon warm and spiced up a bit, get ready to live on the wedge! The sweet heat flavor is fantastic and the high water content of this juicy fruit (92% water) helps keep you hydrated on most blazing hot days. Plus, watermelon is low in calories and a great source of electrolytes and antioxidants that help support my lifestyle as an athlete. Oh, and you’re going to LOVE the sprouted watermelon seeds sprinkled on the to — despite what your mama may have said, you CAN eat watermelon seeds (they’re very nutritious)!

Summer Squat Challenge -- Do 100 squats per day from this mix an match list!Learn much more about Watermelon for Fitness (uhh and don’t miss my Watermelon Workout Videos) at Watermelon.org. Here’s a little Watermelon Squat Workout I dare ya to try!

Note on the noodles: You don’t necessarily have to use the Udon noodles, I like to incorporate them when I need a little more carb energy in my life for long runs and endurance events. A great gluten-free option would be Soba noodles (made of buckwheat which is gluten free) or rice noodles . . . or just rice. I’m also going to make this dish in the future and try it totally grain-free by using spiralized zucchini or summer squash!

What have you been stir-frying lately? Favorite Fruit? Favorite type of Squat? Noodles, rice or nothing?  Please share in the comments  – XOXO, Jennifer 

This post was sponsored by The Texas Beef Council and the Beef Check Off, however all opinions, comments, enthusiasm and weirdness are my own. 

 

Beef Veggie and Watermelon Stir Fry
Beef, Veggie and Watermelon Stir-fry
Print Recipe
This fit and fresh dish features top sirloin, my favorite cut of lean beef, paired with farmer’s market-fresh produce, flavors of the Far East, and some funky South Congress food truck fusion. Keep Austin weird!
Servings
4 servings
Servings
4 servings
Beef Veggie and Watermelon Stir Fry
Beef, Veggie and Watermelon Stir-fry
Print Recipe
This fit and fresh dish features top sirloin, my favorite cut of lean beef, paired with farmer’s market-fresh produce, flavors of the Far East, and some funky South Congress food truck fusion. Keep Austin weird!
Servings
4 servings
Servings
4 servings
Instructions
  1. Toss together beef with garlic, water, soy sauce and sesame oil. Let marinate in the refrigerator for at least 30 minutes or up to 2 hours.
  2. Meanwhile, stir together hot water with cornstarch until dissolved. Stir in watermelon juice, lime juice, 2 tablespoons soy sauce and 1 to 2 tablespoons Sambal Oelek according to personal preference for spicy heat.
  3. Drain and discard marinade from beef. Heat 1 tablespoon oil in large skillet over high heat. Add one-half of beef to skillet and brown for 45 seconds without stirring. With tongs, quickly turn beef and cook additional 30 seconds or until barely browned. Take care not to overcook. Transfer to a warm plate immediately. Repeat browning with remaining 1 tablespoon oil and beef.
  4. Add final 1 tablespoon oil in same skillet and bring to medium-high heat. Add green beans and peppers and stir-fry for 2 minutes or until crisp-tender. Add matchstick carrots and ginger and stir-fry an additional 1 minute. Add cooked beef and watermelon juice-chili sauce mixture and stir-fry another 1 minute, or until slightly thickened. Remove from skillet from heat and stir in watermelon.
  5. Garnish with chopped green onions and sprouted watermelon seeds. Serve immediately with prepared udon noodles.
Share this Recipe
Powered byWP Ultimate Recipe

Beef for Breakfast – “Top of the Sirloin” Sweet Potato-Steak-Egg Bake!

I’m excited to say that this delicious recipe of mine, ‘Top O’ the Sirloin’ Morning Sweet Potato-Steak-Egg Bake, is featured as a guest post on Beef Loving Texans. I love this site, it’s packed with cooking tips and creative recipes straight from the kitchens of carnivores right here in the great steak, err, I mean state, of Texas. We’re friendly in here in Texas and like to share, so everyone’s welcome to click on over and surf around for a spell.

I’ll also be presenting this healthy breakfast recipe along other options for lunch and dinner, like the Mojo Beef Kabobs, at the Live Well 2013 event this Saturday. I’m really looking forward to it; It’s going to be a really fun way to share my love of healthy eating and grilling with a big group of folks interested in reaching their health and wellness goals.