Gone Grilling | Spice-Crusted Tenderloin Steaks and Street Corn with Chipotle Garlic Butter

jennifer fisher - thefitfork.com - ribeye filet grilled corn

It was a glorious day of grilling at our house last night, the aroma of succulent beef and sweet corn was drifting across the backyard thanks to an unseasonal but oh-so welcomed breeze. At one point I heard the neighboring carnivores come out of their caves to make whining, whimpering noises, but sorry folks, only enough meat to feed my famished five. Maybe next time I will invite YOU over for Spice-Crusted Tenderloin Steaks and Street Corn with Chipotle Garlic Butter!

cuts of tenderloin

If you like a lean yet tender steak that doesn’t need much fussing, you’ll love my favorite cut of beef– tenderloin (flat iron steak is a close second). Before processed and carved into steaks, this long chunk of meat sits beneath the ribs near the backbone. The muscle does very little work in the life of a cow, that’s why it’s the tenderest cut available – it practically melts in your mouth! Sometimes, with all the interchangable names that are used for beef cuts, it can get confusing to understand what you are purchasing. The diagram above shows how the muscle is further butchered into the various products we buy at the market or order off the menu.

Steaks ready to hit the grill, rubbed with flavorful spices.

Steaks ready to hit the grill, rubbed with flavorful spices.

Because this portion of beef is so tender, there is no need to use a marinade. Instead, I use a homemade spice rub to create a flavorful crust that seals in natural juices. Since I had the grill already fired up for steaks, I decided to cook the whole dinner out on it. The kids voted for street fair style corn, the summer treat that smells so yummy roasting and is extra fun to eat.  Really, I can’t even tell you how good this meal was, not a leftover scrap in sight!

jennifer fisher - thefitfork.com - grilling corn

 

Spice-Crusted Tenderloin Steaks and Street Corn with Chipotle Garlic Butter

For Chipotle Garlic Butter:

  • ½ cup salted butter, softened
  • 1 tablespoon chopped fresh cilantro
  • 1 teaspoon minced garlic
  • 2 tablespoons minced chipotle (with adobe sauce from can)

For Rub:

  • 1 tablespoon kosher salt
  • 1 tablespoon ground black pepper
  • 1 tablespoon ground cumin
  • 2 teaspoons ground coffee
  • 1 teaspoon unsweetened cocoa powder
  • 1 teaspoon chipotle chili powder or “regular” chili powder
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground cloves
  • 4 6-ounce tenderloin steaks
  • 1 tablespoon olive oil
  • 4 ears corn, unhusked
  • 1 tablespoon salt

Directions

Prepare the compound butter first, so it has time to set up while corn and steaks are cooking.

In small bowl, mix together softened butter, cilantro, garlic and chipotle peppers (using a bit of the adobe sauce).  Transfer to ramekin and stick in the refrigerator to firm up while the rest of the meal is grilling.

Next prepare rub by combine all ingredients for rub in a small bowl or zip-top bag. Shake or stir well until thoroughly mixed.

Lightly brush both sides of each steak with olive oil. Press in approximately 1 tablespoon total of rub into both sides of steak. Let sit for 15 minutes.

While steaks rest with the rub, start preparing corn. Pull down outer husks on ears of corn to the base, taking care to rip them all the way off.  Pull off silk from each corn ear and discard. Pull husks back up and set in large tub of cold water mixed with 1 tablespoon of salt for 10 – 12 minutes.

Pre-heat grill to 400 F degrees.

Pull corn out of water and shake off water. Set corn, with husks still up, onto grates of grill. Cover and grill for 15 to 20 minutes, or until kernels are tender. Rotate ears once during grilling.

After corn has been started for about 5 minutes, throw steaks onto the same 400 F degree grill. Cook for approximately 4 to 5 minutes on each side or until meat thermometer inserted into thickest portion of the steak reads 135 F degrees. Let rest for 5 – 10 minutes; steaks will continue to cook on the serving platter and ultimately reach 140 to 145 F degrees (medium).

To serve, place a pat of Chipotle Garlic Butter on the husked ears of corn and center of steak.

Serves 4.

Celebrate July 4th with Glorious & Gooey Grilled Chocolate-Raspberry Banana Boats

 

2013_07 freedom 5k jennifer valerie

Me and Valerie celebrating Independence Day — and my 18:37 second place finish at the Freedom 5k.

Happy Fourth of July! After overindulging on apple pie with vanilla ice cream yesterday at my birthday celebration (but so worth it), I put my sugar buzz to good use by racing the Freedom 5000 at Camp Mabry in Austin, Texas. No better reminder of the significance of this day and the fine folks that work selflessly to protect our independence than by running and saluting the sights at an actual army base. Some of the guys and gals were getting the vehicles from the military museum ready for a parade; all the patriotic ambiance really made a fitting start to the day – as did the huge wedges of watermelon that were waiting at the finish line.

jennifer fisher - grilled bananas - main photo option1
My plans for the rest of July 4th include taking my SUP board down to the lake for a paddle and then finishing the day with some glorious grilling. Not sure yet what the entrée will be, but I do know what we’re having for dessert! My kids and I will be making my yummy Raspberry-Chocolate Banana Boats made with single-serve, 100-calorie Litehouse Chocolate Dip.  If I haven’t mentioned it yet, I’ll be contributing several times a month to the Litehouse Foods blog, Living Lighthouse.  Come visit for lots of friendly inspiration on healthy eating and pursuing a fit lifestyle. If you’re not familiar with Litehouse Foods, you should be, they offer a wide range of fresh dressings, dips, cheeses and other products that are perfect for salad-making, grilling and getting creative in the kitchen.

 

Summer Loving |Roasted Strawberry Coconut Milk Sherbet

jennifer fisher - thefitfork.com - roasted strawberry coconut mile sherbet 1Roasting strawberries, hmmm. Normally I would never have enough leftover strawberries in the fridge to consider getting creative with them, but after a trip to the market today I was blessed with a windfall of red, ripe strawberries that were just begging for an adventure. Since it’s been so hot here in Austin (and everywhere else, I’ve heard), I decided that a strawberry sherbet would be the ideal way to end the day. Actually, I think I have a thing for frozen strawberry treats, check out my recipes for Strawberry Lemonade Coconut Water Pops and ‘Whey Cool’ Frozen Strawberry Pie.

strawberry rinse

But, today my mind is going elsewhere with the strawberries; I’m looking to put a new spin on a sure-thing sherbet. In the past, roasting other fruits has worked well for me, magnifying the flavors and intensifying the sweetness. So, I decided to throw caution to the wind, turn on the oven, and give these beauties a blast of heat. I also used coconut sugar and unsweetened coconut milk (the kind from the carton, not the thick sweetened stuff from a can) in my recipe to keep it gluten-free, dairy-free, vegan and paleo-friendly. Whoohoo, Roasted Strawberry & Coconut Milk Sherbet for everyone!

jennifer fisher - thefitfork.com - roasted stawberry shebet scoop

Roasted Strawberry & Coconut Milk Sherbet Recipe

  • 4 cups strawberries (approx. 1 lb), hulled and halved
  • 1 cup coconut sugar*
  • 2 cups unsweetened coconut milk (from carton)
  • ¼ teaspoon sea salt

 Instructions:

Preheat oven to 400 F degrees.

Combine strawberries and sugar on a rimmed metal baking sheet, tossing until all berries have been coated with sugar.

jennifer fisher - thefitfork.com - roasting strawberries

Roast strawberries, stirring occasionally, about 12 – 15 minutes until juicy and bubbling. Keep a close eye on oven to make sure sugar doesn’t start burning. Let mixture cool to room temperature.

Add strawberry mixture, coconut mile and sea salt into blender and puree for until smooth, approximately 1 minute.

Process sherbet mixture in ice cream maker according to manufacturer’s instructions.

Transfer sherbet to freezer-proof, airtight container until ready to serve.

Let soften for 5 to 10 minutes before scooping.

Serves 6.

*Coconut sugar is actually dried sap from the coconut tree and has a lower glycemic index than conventional sugar. However, it does have a brown color which makes the sherbet have a darker color. If you want “pink,” you’ll have to use white sugar . . . uh, and maybe food color (eek)!

Bumper Crop Boogie | How to Blanch and Freeze Summer Vegetables

The sun-drenched colors, the succulent flavors; summer vegetables make me want to dance! In my opinion, a person can’t have too much of a good thing when it comes to summer season vegetables. But, often in the warmer months, even though I don’t have my very own garden, the produce bin in the fridge runneth over. When I see a sale on corn for under a quarter a cob, I can’t pass it up. When my parents bring me surplus zucchini from their urban community garden, I welcome the windfall. I can’t pass up a farmer’s market or roadside stand without pulling over to check out the local selections. You get the idea and it’s inspired a ton of great recipes, like my Green Chile & Pork Stuffed Zucchini.

jennifer fisher - thefitfork.com summer veggies

This week, I had more veggies on hand than my family could scarf down in a week. So, rather than sit there and watch them wrinkle and rot, I decided to take a few extra minutes and prep the abundance for the freezer. Not trying to go all Little-House-On-The-Prairie on you but “putting up your vegetables” for the winter, or whatever time of year, is a great way to reduce needless waste (did you know 40% of America’s food goes uneaten?) and enjoy the fresh flavors of the season later.

Getting your veggies ready for the freezer is easy; the main point to remember is that most vegetables (except for herbs, green peppers and, in my opinion grape tomatoes) will need blanching. Blanching is just another term for par-cooking vegetables in boiling water or steam for a short time. The process of blanching stops enzyme actions which can cause loss of flavor, color, texture and vitamins. The type of vegetable and how big of chunks it is cut up into (if at all) dictates the amount of time to blanch. The University of Colorado Extension Services has some good tips on how to prepare, blanch and pack your veggies for the freezer.

jennifer fisher - thefitfork.com - tray freezing veggies

How to Prepare a Jumble of Fresh Corn, Zucchini and Grape Tomatoes for the Freezer

  1. Husk and remove silk from corn.
  2. Rinse grape tomatoes and set aside. I skip blanching and put my grape tomatoes straight in freezer.
  3. Slice zucchini into 1/2 inch slices; cut slices into quarters.
  4. Boil large pot of water.
  5. Add corn and blanch (boil) for 5 minutes.
  6. After 1 minute, add zucchini and blanch for 4 minutes along with corn.
  7. While veggies are blanching, prepare a big bowl of ice water.
  8. Remove zucchini and corn with tongs or a slotted spoon and place in ice bath to stop cooking process.
  9. After a few minutes, remove veggies to clean towel to drain excess water.
  10. Use sharp knife to remove corn kernels from cob.
  11. Lay veggies (including tomatoes) in a single layer on a large rimmed baking sheet.
  12. Freeze vegetables for several hours, until hardened.
  13. Repackage vegetable mix into zip-top bags, leaving a little bit of room at the top for expansion.

jennifer fisher - thefitfork.com - frozen vegetables bag

Even though it might seem easy to dump blanched vegetables into a container for freezing, they’ll all end up hardened together into one big lump. That’s why tray freezing is so cool (pardon the pun) and totally worth the extra step involved. Whether you want a small portion or a large portion, you can scoop out exactly what you desire if you’ve tray frozen your vegetables before pouring into a freezer bag. Vegetables blanched and then frozen in this manner will have a life of at least 12 months in a freezer set to 0 degrees Fahrenheit.

Wondering how to cook this mix of tomatoes, corn and zucchini? Just thaw out a portion from your freezer stash and toss into a skillet that has been heated with oil good for sautéing. I like grape seed oil. Cook on the stove top for just a few minutes until heated through, but not overcooked and soggy. For flavor, toss in some garlic, chopped herbs and a dash of soy sauce. The mix also works great in other recipes and could easily be incorporated into my Crustless Calabacita Quiche!

 

Sayonara Sprint Partner Running Workout and Mizuno Running Wave® Sayonara Review

The following post is sponsored by Fitfluential LLC on behalf of Mizuno. Now that that declaration is out of the way, I have to say that I love running and I extra-super love getting new running shoes — especially when the kicks are pink and from a brand that has served me well. Thank you Mizuno for the new Mizuno Wave® Sayonara running shoes; these little beauties will be helping me run pretty and pretty fast all summer long!

jennifer fisher - thefitfork.com - mizuno wave sayonara fast girls

I’ve had some experience with some of the newer products in the company’s lineup, having run in the both the Mizuno Wave Evo Cursaris (6.2 oz) and the Mizuno Wave Evo Levitas (5.2 oz), two products that target the minimalist, mid-foot runner like myself.  (Update: both theses shoes have been discontinued). By the way, about three years ago, I worked with Master Pose Method Coach, Valerie Hunt, to “tweak” my running form from heel-striker to mid-foot striker – I’ve had both reductions in injury (basically none) and improvements in my time (factoring for age).  Both of these shoes I just mentioned have a zero drop (or, as they say “zero ramp offset”) from heel to mid-foot, with the Levitas being lighter and closer to the ground of the two.

jennifer fisher - thefitfork.com - mizuno sayonara flowers

Anyway, back to the new Wave® Sayonara, the shoe I am reviewing today. Mizuno is touting this shoe, which officially releases online or at a running store near on July 5th, as the “lightest everyday training shoe yet.”  The women’s version hits the scales at 7.1 ounces, making it actually not as light as the EVO line, but also not as stripped down. I’ve run in the shoes several times now, and I actually like them quite well. I definitely notice a little more structured and supportive feel than the EVO line, but they not at all clunky. In fact, I had a pretty speedy tempo workout in them yesterday and felt the ride was right-on and responsive to the feedback I like to get from strike-off. While not “zero-drop” like the EVO line, the heel to mid-foot is noticeably lower and the weight significantly lighter that some of the other popular models on the Mizuno roster including the Rider and the Precision. I would definitely consider wearing the Wave® Sayonara in a longer race like a full marathon but probably stick my current race shoe of choice, the Wave® Ronin 5 (5.8 oz) for half marathons.

Another thing I noticed and like about the Wave® Sayonara is the blow rubber sole that features lightweight yet superior traction. Not many people check out the bottom of their shoes when shopping, but I definitely do. It’s because I hate that feeling like I might slip in a race when the roads are wet from rain or high humidity. The uppers are fun, with a bright modern vibe that looks great with all my other running gear. There are rolling out on July 5th with an ARV of $119.

wave sayonara

So, if you’re looking for a fun running workout to do in your new Mizuno Wave® Sayonaras (or any running shoes you love), try my Sayonara Sprint Partner Running Workout. The idea of the interval-style workout is that one runner gets a head start on the other — sayonara sucker! After the prescribed amout of time, the second runner starts the interval, trying to catch up! While it might make for a challenging day at the track; remember, you get to share the experience with a friend which in my experience reduces the perceived effort!  If this workout doesn’t suit you, check out my One-Derful One-Mile Repeat WOD!

jennifer fisher - thefitfork.com - mizuno wave sayonara running workout final