Author Archives: Jennifer FIsher

Fresh Feast – Farmer’s Market Beef, Veggie & Brown Rice Salad

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jennifer fisher - thefitfork.com - farmers market beef veggie saladIn the excitement of debuting the Beef. It’s What’s For Dinner ad, I forgot to add one of my favorite beef dishes to my Top 10 List of Beef Recipes.  Boasting colorful veggies, lots of good lean beef protein, and whole grains, the Farmer’s Market Beef Vegetable & Brown Rice Salad is a repeat winner and a real beauty on the table. One serving has 36 grams of protein and just 6 grams of carbs. Make a big batch for dinner and then pack the leftovers in a to-go container for a sustaining snack on a busy work day or a muscle-making mini-meal after a tough workout. It’s even perfect to pack for just lounging around by the pool or on a summer picnic. In case you’re wondering, this photo shows a triple batch of the recipe. I was hungry.

Brown rice is considered a whole grain since it still has the hull. That also means it’s high in fiber and, as far as carbs go, releases sugar slowly into the body. In fact, studies show that those who eat just one half cup of brown rice daily reduce their risks of developing diabetes by 60 percent. Conversely, those who consume white rice regularly increase their chances of developing diabetes more than 100 fold. But, if you still don’t do rice in your diet, never fear! Just take that right out of the recipe, the salad still tastes great.

Farmer’s Market Beef Vegetable & Brown Rice Salad

  • 1 beef top round steak, cut 3/4 inch thick (about 1 pound)
  • 1 teaspoon olive oil
  • 2 cups asparagus pieces (2-inch pieces)
  • 1 medium yellow squash, cut lengthwise in half, then crosswise into 1/4-inch thick slices
  • 3 cups hot cooked brown rice
  • 1 cup diced, seeded tomatoes
  • 1 cup canned garbanzo beans, rinsed, drained
  • 1/4 cup fresh basil, thinly sliced
  • 1/2 teaspoon salt

Marinade:

  • 1/4 cup olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon minced garlic
  • 1 tablespoon honey
  • 2 teaspoons fresh thyme, chopped
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

Combine marinade ingredients in small bowl. Place beef steak and 1/4 cup marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight. Reserve remaining marinade in refrigerator for dressing.

Remove steak from marinade; discard marinade. Place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 12 to 13 minutes for medium rare (145°F) doneness, turning once. Remove; keep warm.

Heat oil in large nonstick skillet over medium-high heat until hot. Add asparagus and squash; cook and stir 7 to 8 minutes or until tender. Toss with rice, tomatoes, beans, basil, salt and reserved marinade in large bowl.

Carve steak into thin slices. Serve over rice salad. Serves 4.

Nutrition information per serving: 514 calories; 15 g fat (3 g saturated fat; 8 g monounsaturated fat); 61 mg cholesterol; 593 mg sodium; 6 g carbohydrate; 7.3 g fiber; 36 g protein; 8.6 mg niacin; 1.1 mg vitamin B6; 1.5 mcg vitamin B12; 5.9 mg iron; 50.8 mcg selenium; 7 mg zinc.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
From The Healthy Beef Cookbook, published by John Wiley & Sons

Look Who’s Making Beef For Dinner! My Magazine Ad + Recipes

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jennifer fisher beef thefitfork mediumHuh? What? No way!  Yes, that’s me! I’m excited (and honored) to announce that I am being featured in the BEEF. It’s What’s for Dinner national ad campaign. The print ads will appear in the June issue of Saveur, the July issues of Self and US Weekly, August issue of Parents and Kraft Food & Family and the September issues of Everyday with Rachel Ray.

If you’ve read this blog more than once, you’ve probably noticed that I have a thing for beef.  I’ve said it before and I’ll say it again, there are 29 lean cuts of beef that provide not just quality protein but also loads of iron, zinc, B vitamins and other nutrients that are vital to sports performance and recovery . . . and just wholesome family eating in general.

What are my favorite lean cuts of beef? Personally, I love tenderloin (natch), tri-tip and top sirloin and I feel completely confident serving my family the flat center cut of brisket and 90% lean ground beef. In honor of the big reveal, I’m listing my top 10 favorite beef recipes that I’ve posted in the past.

 Bonus recipe for my fellow burger lovers:

I-heart-beef

Thanks to:

 

Sweet Rewards – Chocolate Date “Candy Bar” Bites (Recipe)

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jennifer fisher - thefitfork.com - chocolate date candy barsMy major food weakness is that I have a sweet tooth, especially for anything chocolate. I can’t pass a bowl of M&Ms without stuffing my mouth (and pockets) and know through extensive experimentation that truly “there is no wrong way to eat a Reese’s.” When I thought it would be a sneaky idea to hide chocolate chips from myself in the freezer, I realized the next morning they taste better frozen! There is no keeping me from chocolate. Period.

While I am focused on eating healthy most of the time, I’m definitely not a food denier. What’s the point in living? However, since chocolate, in some form or fashion, will probably continue to be part of my (daily) life for the next 50 years, I decided to search around for some healthier options that I could indulge in every so often. I love me a batch of these Chocolate Date “Candy Bar” Bites; a recipe based on a friend’s treat and tweaked to my tastes. These fudgy bites are packed with no-guilt, wholesome ingredients and are raw, gluten-free, vegan and Paleo-friendly, if that matters to you. They also taste completely dreamy and make a great workout reward — and that matters to me!

chocolate date candy bar bites ingredient

Chocolate Date “Candy Bar” Bites Recipe

  • 1 1/3 cups pitted medjool dates
  • ¼ cup organic cocoa powder
  • 2 teaspoons coconut oil, melted
  • 1 teaspoon vanilla
  • 1 tablespoon water
  • 1 cup almond flour
  • 6 ounces Enjoy Life® Semi-sweet Chocolate Mega Chunks, chopped (reserve 2 tablespoons for sprinkling on tops) *

Place pitted dates, cocoa, melted coconut oil, vanilla and water into work bowl of food processor; pulse until well combined. Add almond flour and chocolate chips; continue to pulse until mixture creates a cohesive ball.

Roll dough into three ropes approximately 12” long. Press remaining chopped chocolate chips into the top of rolls. Cut each roll into 8 pieces.

Serves 24

*Note you can use whatever brand of chocolate chip you like, but if you are trying to keep a vegan diet or a dairy, gluten, and/or soy-free diet, please read the manufacturer’s ingredient label.

date fudge nutrition

Turn Over a New Leaf! Asian Turkey & Cashew Lettuce Wraps (Recipe)

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jennifer fisher - thefitfork.com - turkey cashew lettuce wrapsInspired by last week’s yummy Asian Lettuce Wrap dinner kit from Greeling.com, I did a redo with store-bought ingredients and my own interpretation of the recipe. I have to admit, I had become a bit pampered with pre-prepped fresh food just waiting to be whipped up into a healthy recipe; it was a total bummer to mince my own garlic and chop my own onions. Note to self; on busy weeknights, always make sure that my box of organic, locally-sourced produce and kitchen kits are scheduled to arrive in time to meet my cravings!

I know Asian Lettuce Wraps have been on the low-carb scene for a while. Hello, have you been to P.F. Changs in the last decade? But there is a good reason why this higher-protein meal has been hanging around so long at my house too. It’s quick to make, filling, fresh and . . . . drumroll . . . even my kids will eat it! My Asian Turkey & Cashew Lettuce Wrap is a crowd-pleaser, but don’t be tied down to a single recipe. Say buh-bye to buns and bread; you can wrap almost anything in lettuce — a scrambled egg with salsa, tomatoes and tuna salad, or sliced beef skirt steak and guacamole.

Asian Turkey & Cashew Lettuce Wrap Recipe

  • ½ cup raw cashews
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 pound ground turkey breast
  • ½ cup chopped red onion
  • 1 cup shredded carrots
  • ½ cup chopped green onions (bulbs & tops)
  • 1/2 cup low-sodium chicken broth
  • 2 tablespoons hoisin sauce
  • 2 tablespoons teriyaki sauce
  • 1 teaspoon Sriracha sauce (more or less to taste
  • 24 large Boston or butter lettuce leaves, rinsed and dried

Heat large skillet over medium-high heat. Toast cashews until lightly browned, stirring occasionally. Remove cashews from pan, set aside.

Heat up olive oil in the same skillet. Add garlic and sauté for 1 – 2 minutes, or until fragrant. Add in ground turkey breast and stir constantly, crumbling up, until cooked through, approximately 8 minutes. Stir in red onions and sauté for 2 -3 minutes or until softened, but not soggy.  Add in carrots and green onions, and sauté for an additional 1 minute, until heated through

Add chicken broth, hoisin sauce, teriyaki sauce, and Sriracha sauce to skillet. Cook, stirring frequently, for another 2 minutes until mixture heated and sauce cooked down a bit.

Nestle two lettuce leaves together and spoon in mound of turkey mixture. Sprinkle with cashews. Repeat for remaining ingredients.

Serves 4 (3 per serving)

Superfoodie: Kicked-up Cashew Orange Kale Recipe

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jennifer fisher - thefitfork.com - cashew orange kaleAll signs in the vast expanse of the veggie world seemed to indicate that I should make some kale for dinner tonight. Not only did I have a huge bundle of locally-sourced kale in the produce bin courtesy of the organic delivery service Greeling.com, but every magazine I’ve opened for the last few days has been abuzz about this looser-leafed cousin to cabbage. It is a “superfood,’ after all. Convinced to put some green in this running machine, I whipped up a spicy-sweet side of kale using an orange and Sriracha sauce. Try it, you’ll like it!

Kicked-up Cashew Orange Kale Recipe

  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • 2 teaspoons minced ginger
  • 8 cups chopped kale
  • 1/3 cup white wine
  • 1/3 cup fresh orange juice
  • 1 tablespoon Sriracha sauce (more or less to taste)
  • 1 tablespoon fresh orange zest
  • 2 ounces cashews (I used cayenne spiced cashews)

Add olive oil to large skillet; bring heat to medium-high. Add garlic and ginger and sauté for approximately 1 minute, or until fragrant. Add kale and sauté for 2 to 3 minutes; add wine, orange juice and Sriracha sauce. Stir well to combine.

Add lid to skillet and let kale steam for 3 – 4 minutes, until softened. Remove lid and continue to cook, stirring as needed, until most of the liquid has cooked off. Remove from heat. Sprinkle with orange zest and cashews.

Serves 2.

all hail the kale

So Why Kale?

And there are many nutritional reasons to exclaim “all hail the kale.” This dark leafy green veggie is high in beta carotene, vitamin K, vitamin C, and also has loads of iron and more calcium than a serving of milk. Kale boasts anti-cancer properties thanks to a chemical called sulforaphane. Another chemical found in kale, indole-3-carbinol, is said to encourage DNA repair in cells. Kale has also been shown to lower cholesterol levels and decrease the absorption of dietary fat.  And, all this for 36 calories per cup!

Steaming, braising, microwaving, and stir-frying are all good ways to cook kale; however, boiling this veggie can decrease some of its beneficial properties. Check out these fabulous-looking, creative ways to cook kale brought to you from some of my fellow healthy food-loving Fitfluential.com ambassadors:

Heather at fortheloveofkale.com has an awesomely unusual kale recipe she’s calling Sexy Salad of the Moment – you’ll have to click to find out what gives it so much appeal!

Laura at sprint2thetable.com threw together a lot of yummy stuff in a pot and is calling it White Bean, Butternut and Kale Soup.  Here in Austin, we’re having a weird April cold front, so I’m making this nutrient-rich and warming meal tomorrow night.

Cat at breakfasttobed.com has me motivated to prepare her make-ahead salad. Massaged Kale and Wheatberry Salad with Feta. It’s true that kale salads are so much tenderer when pampered with an olive oil massage.