Quick Beef Kofta Kebabs & Global Kitchen #Giveaway

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beef meatball kebobs

Winner, winner, lean beef dinner! My super-fast, super tasty meal tonight, Quick Beef Kofta with Smokey Paprika Yogurt Sauce, was inspired from a recipe from a new cookbook I was sent to review, Cooking Light’s Global Kitchen (giveaway at bottom of post). A keeper on so many levels — my boys gobbled up this healthy recipe (skewered meat, grunt) without any suspicious looks of me serving up something new, the lean protein really took care of my  own personal “hangry” mood, and the dish was so fast to make, I had it done well before it was time to take off to soccer practice.

jennifer fisher pullup

Fueled by lean beef, are you?

If you’ve never heard of Kofta before, it’s probably because it’s not a dish from ‘round these parts. The dish originates in the Middle East and is basically what us here  in ‘merica would call a meatball on a stick. What’s not to like, right?! The traditional recipe for Kofta is typically made with ground lamb, but certainly any ground meat will substitute. So, y’all that know me probably know where I’m heading with this . . . . . GROUND BEEF!  I’ts no secret my body RUNS on beef and another way to use lean ground beef makes me happy, happy, haller-lu-ya!

I was excited to try out the GreatO brand and, for full disclosure, the company sent me a free coupon for some ground beef to try out.  I’ve seen this product at the store and wondered what it was all about.  This red meat is marketed as “abundant in Omega-3 fatty acids” with “TWICE the Omega-3s of grass feed beef” and “up to 200x more than ordinary ground beef.”  When I read the corporate information online, I found it very interesting. This company actually works at the very front end of the cattle industry to create a more nutritionally sound food product.

GreatO actually has an aligned supply chain where producers feed their animals GreatO-Shelf-02-540x410following a proprietary feed mix and protocol that is specifically designed to maximize Omega-3 fatty acids – the whole process is literally farm to fork (uh, well, except you have to cook the ground beef yourself).  The GreatO brand of ground beef says their 80%/20% ground beef offers 200mg Omega-3 fatty acids per 4-oz serving compared to virtually none for traditional ground beef and 70mg for grass finished beef (assuming adequate access to quality fresh green grass).

Now, some things to note because I want to give an honest review. There are other dietary sources significantly more robust in Omega-3s; for example, a 4-oz serving of wild salmon has 2 full grams. Other choices like shrimp and soybeans and even cauliflower, Brussels sprouts and winter squash all have way, way more Omega-3s than this “omegafied” beef.  If I’m doing the math right, 200mg of Omega3 in a serving of greatO beef equates to just 0.2 grams.  I’m not knocking the good intentions; only suggesting that there are more efficient ways. Anyhow, I think the GreatO brand is a great choice for the consumer who feels he or she might not be getting enough of this important nutrient in their diet.  Plus, GreatO ground beef tastes gooooooooood and taste and flavor go a long way in my book. Also, this product is not “grass finished,” meaning animals DO spend time in a feed lot, albeit eating a special Omega3 rich diet.  This issue doesn’t bother me at all; I’ve been to feedlots before and seen how the animals are treated, the conditions, and so on. It’s not at all what is portrayed in the media and these industry glimpses definitely reassured my choice to (usually) buy a feedlot finished product.  So, to conclude, I would definitely buy the GreatO brand for myself and family, as my budget permits, it’s definitely not as expensive as wild salmon (but I’ll have to work harder to get my 4 gram recommended daily allowance of Omega-3s for the day).

Ground Beef Kebob and Moroccan salad

So, I’m finally getting to the meat of the post – my own special recipe for Quick Beef Kofta with Smokey Paprika Yogurt Sauce.  At the end of the recipe you’ll see the giveaway link for the awesome Cooking Light’s Global Kitchen cookbook.  By the way, Kofta is usually served the traditional way over some sort of fancified rice or wrapped in warm flatbread. Instead I plated it with a side of Moroccan Spinach Salad with Pistachios & Apricots — I’ll share the details on that another day.

Quick Beef Kofta with Smokey Paprika Yogurt Sauce Recipe

  • 1 ½ lbs lean ground beef
  • 1/3 cup finely minced white onion
  • 2 tablespoons fresh chopped parsley
  • 2 tablespoon fresh chopped cilantro
  • 1 teaspoon ground cumin
  • 2 teaspoon smoky paprika
  • 1 teaspoon salt

For sauce:

  • 6 oz cup of 0% fat plain Greek Yogurt
  • 1 teaspoon smoky paprika
  • 1 teaspoon lemon juice
  • 1 teaspoon Worcestershire sauce
  • ½ teaspoon ground cayenne pepper

Add ground beef, onion, parsley, cilantro, cumin, paprika and salt to bowl. With spatula or clean hands work onions and spices into beef. From into 12 oblong, foot-ball shaped patties, approximately 2 ounces each.

Heat large, non-stick grill pan over medium-high heat. Add patties to pan, cooking approximately 4 to 5 minutes on each side (only flip once to keep grill marks).  These may also be prepared on an outdoor grill using skewers.

While kofta is cooking, prepare yogurt sauce by combining yogurt, paprika, lemon juice Worcestershire, and cayenne pepper in a small dip dish.

To serve, skewer patties (if you haven’t already done so) for easy dipping into the sauce. Serve on a salad, over brown rice or in warmed flatbread.

Serves 6 (2 each).

Cold or rainy? Cook these ground beef kebabs indoors on a grill pan.

Cold or rainy? Cook these ground beef kebabs indoors on a grill pan.

globalDon’t miss out on entering to win a copy of Cooking Light’s Global Kitchen – The World’s Most Delicious Food Made Easy! As part of the Cooking Light Blogger’s Connection, I was sent a copy of this inspiring cookbook to review and another cookbook to giveaway. I seriously LOVE this cookbook, it has so many adventurous, flavorful ideas to get me out of my “what to make for dinner” rut. There are mouthwatering dishes from every continent and lots of drool-inducing photos.  Plus, each of the 120 recipes comes with complete nutritional info.

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Vibrant & Vitamin-Packed | Mediterranean Carrot Fennel & Green Olive Salad

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Yesterday morning’s run began mild and balmy; the thermometer read 71 degrees as I headed out the door for my 12 mile route around the neighborhood. At mile 8, as I rounded the corner, a startling blast of crisp air hit my body and by the time I made it home, the temperature had fallen 25+ degrees and the rain was falling. And, this morning, it is well below freezing – boy, how things can change and change fast!

salad with olive fennel carrot kale

However, one thing that never changes is my body’s need for healthy fuels to function optimally. Eating lean meats, an abundance of veggies plus fruit and whole grains keeps all my systems humming along and ready to face whatever the day (and weather) throws my way.  The menu at my house is a lot like the Mediterranean Diet I recently covered for Litehouse Food’s blog, Litehouse Living.

Instead of being a short-term “diet” in the “must lose weight” sense, the Mediterranean Diet is a healthy-eating lifestyle that promotes fresh and flavorful foods with long-term health benefits. A reduced risk for cardiovascular disease has long been touted as a perk of following this approach to eating, but new research, as reported in the Annals of Internal Medicine (2013), shows the Mediterranean diet can help middle-age women increase their lifespan, avoid physical and cognitive impairments, and reduce the risk for other chronic illness common in older age.

I created a vibrant and vitamin-packed recipe for Mediterranean Marinated Fennel, Carrot & Olive Salad that I know you will love  — grape tomatoes and kale are also part of the healthy mix.  Also, this fresh salad is topped with a red wine and olive oil dressing, two ingredients that are embraced by the long-living residents of Greece, southern Italy, Crete and other areas bordering along the Mediterranean sea. These wise folks would also suggest to sit back and enjoy your meal with family and friends — strong social connections help you to live longer, as well!

Mediterranean salad

 Fennel, Carrot and Olive Salad Recipe

  • 4 fennel bulbs sliced thinly
  • 8 large carrots sliced thinly
  • 1 pint grape tomatoes
  • 1 red bell pepper cut into matchstick strips
  • 1 cup pitted whole green olives
  • 1 cup chopped kale
  • 1 teaspoon fresh chopped Basil
  • 1 teaspoon fresh chopped Thyme
  • 2 teaspoon fresh chopped Parsley
  • 2 ounces olive oil
  • 1 ounce red wine vinegar
  • 1 tablespoon honey
  • 1 tablespoon lemon juice
  • salt and pepper to taste

1. Add fennel, carrots, tomatoes, red peppers, olives and kale into a large, non-reactive bowl; toss together.

2. Sprinkle vegetables with basil, thyme and parsley; lightly toss.

3. Make a red wine dressing by placing olive oil, red wine vinegar, honey, lemon juice in a jar; shake until emulsified. Add salt and pepper to tastes. Pour over vegetables and stir until coated.

4. Cover and place in refrigerator for at least one hour, or overnight.

5. Serve as a side dish or on a bed of lettuce for a larger salad.

Serves 6

 

This salad is perfect served as a side, but you could also top it with the lean protein of your choice. I think grilled or oven-roasted shrimp would be fantastic.

roasting shrimp

It’s simple and speedy to roast shrimp in the oven. I do this frequently for entrée salads such as my Pomegranate Jicama Salad. First, preheat the oven to 400 F degree. Next, peel and devein the shrimp, leaving the tails on. Place shrimp on a sheet pan with olive oil, salt, and pepper. Stir shrimp around a little to coat them in oil and then spread in a single layer. Sprinkle with the herbs and spices of your choice. Finally, roast for approximately 8 minutes, just until pink and firm and cooked through.

Pie Power | Muscle-Making, Protein-Packed Pie Recipes

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People mistakenly assume that I don’t eat pie because I’m so into running, fitness and nutrition. But for nearly every birthday celebration, I request an all-out, all-American, fully-loaded apple pie with buttery crust and mandatory homemade vanilla ice cream on the side. Not a no-sugar apple pie on some sort of faux crust, but the real 600 calorie, iconically indulgent  deal. And sometimes I take seconds, especially if it’s MY birthday. But other times I do like a “healthy” pie packed with protein from Greek yogurt, protein powder, tofu and / or nuts. On days when  I workout or run hard, I can simultaneously satisfy my sweet tooth and nourish my weary, run-down muscles with a slice of  protein-packed pie. Check out this great collection of protein-based pies that I created for a sponsored campaign for Foodie.com:

Will all this talk of pie, I forgot to mention that today is the last day of National Pie Month (every February). The burning question is . . . . how have you been celebrating? Has the counter stool at the pie shop been engraved with your name? Does the term ‘a la mode’ put you in the mood? Has your rolling pin been . . . err, on a roll? Or have you missed all the pie action this month and are feeling a little (tender and) flakey?

The Power of Pie

Well, any way you slice it, eating pie is a delicious and comforting treat. Sure, you could eat a whole pie, alone . . . in your room . . . in the dark, but how sad and depressing that would be! Behind every delicious pie is a talented baker who has not just rolled out some dough but also poured out her (or his) heart to create a tasty treat to be shared. Pies have special powers, the ability to bring about love, laughter and good family times. And, if you pick the right slice of protein pie, you’ll enjoy the perks of special hunger-squashing, muscle-making, speed-increasing powers too!

Will run for pie

Pig Out (Healthfully) on Baked Pistachio Honey Donuts!

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Baked Donuts with Pistachios and honey

Okay, if I didn’t get you to do a double take at this drool-icious photo of Baked Pistachio-Honey Doughnuts, then Ms. Piggy will certainly grab your attention as she shows us how to “do it like a diva” when it comes to eating these yummy green tree nuts. What a fun commercial from Wonderful Pistachios, I love it!

Some people assume that eating nuts is a no-no, but that is so wrong! Nuts, including pistachios, can be part of a healthy lifestyle that embraces exercise along with a balanced diet. In general, nuts are packed with protein, fiber and heart-healthy fats not to mention a host of other vitamins and minerals.  From the almond to the walnut, each variety of nut offers its own unique mix of nutritional perks – some nuts are healthier for you than others. It happens to be National Pistachio Day (2/26) and I want to give a huge shout out to this small little nut that packs a big nutritional punch.

heart healthy pistachio

A one ounce serving of shelled pistachios has 49 kernels, 160 calories and a variety of different vitamins, minerals and beneficial phytonutrients.  For example, pistachios are rich in copper and manganese, and a good source of thiamin and phosphorus. Per serving, pistachios also offer 20% of the Daily Value (DV) for vitamin B6 and 12% of the DV for fiber. Goodness knows, we could all use a little more fiber! In terms of fat content, pistachios have a bit less fat than most other nuts, although they are still about 75% fat (that’s why you should stop at a handful). The good news is the fats in pistachios are the “good” kind of fats, monounsaturated and polyunsaturated, and have been linked to supporting healthy cholesterol levels and lowering the risk of cardiovascular disease.

purse snacks

Another thing I love about pistachios is that they are portable and ready for an outdoor adventure (like me) and versatile enough to be enjoyed plain or dressed up (like me). Yeah, the shell might be a protective layer, but once you get down to the meat of a nut, then you’ll be glad you went to all the trouble!  I always have a small pack in my purse or gym bag to snack on!

In honor of National Pistachio Day on February 26th, I’ve whipped up a healthy recipe with a bunch of these little green guys. So, crack open a can of pistachios and get cooking, this addictive recipe for Baked Pistachio Honey Donuts is both delicious and nutritious. Plus, the baked donut recipe is gluten-free, so you can enjoy all you want without worry.

baked protein pistachio donuts thefitfork

Baked Pistachio Honey Doughnuts Recipe

Ingredients:

  • Paleo-friendly cooking spray (I used Kelapo Coconut oil spray) or simply rub down tins with a bit of coconut or walnut oil.
  • 1/2 cup coconut flour
  • 1/2 cup almond meal
  • 1/4 cup ground unsalted, roasted pistachios
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • 1 large egg
  • ⅓ cup +1 Tbs almond milk
  • ¼ cup honey
  • ¼ cup unsweetened applesauce
  • 1 tablespoon coconut oil
  • 1 teaspoons vanilla extract
  • ½ cup ground unsalted, roasted pistachios
  • ¼ cup honey
  • Sea salt grinder

Instructions

Preheat the oven to 350F and lightly spray mini donut pan with baking spray.

Combine the coconut flour, almond meal, ¼ cup ground pistachios, baking powder, and salt in a large bowl; mix well. In another bowl, whisk the egg* and then whisk in almond milk*, honey, applesauce, oil, and vanilla extract. *It is best to start with the egg and milk at room temperature so that the coconut oil doesn’t congeal back up.

Pour the wet mixture into the dry ingredients and stir until just combined.

Spoon the batter into the doughnut molds.  Bake for approximately 15 minutes until lightly golden brown around the edges.  Allow to fully cool before topping.

To make the topping, if necessary, chop the pistachios. Microwave ¼ cup honey in microwave-safe bowl for approximately 20 seconds until hot.  Generously spoon over the tops of the doughnuts and then sprinkle with ground pistachios and a light dusting of sea salt.

Yield: 12

jennifer fisher - thefitfork.com - salted pistachio chocolate cookies

Another popular pistachio treat that I’ve gone back to time and time again is my recipe for Paleo Pistachio Chocolate Cookies.  Chocolate + pistachios = pure happiness!

Cherry Crisp Smoothie Recipe & Achieved a Goal!

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jennifer thefitfork cherry crisp smoothie

I cannot tell a lie, I just love cherries in every form and fashion, including straight-from-the-tree fresh to nestled collectively under a layer of pie lattice and vanilla ice cream. Cherries are a super fruit and studies are suggesting that tart cherries have anti-inflammatory properties, can reduce pain from chronic conditions and even help ease muscle and joint aches after exercise. Tart cherries rank 14 in the top 50 foods for highest antioxidant content per serving size – this is more than other popular powerhouses such as red wine and chocolate. Check out Choose Cherries for lots of great information about the health benefits of cherries

A busy-morning breakfast is anything but the pits when you’ve got the ingredients to make my Cherry Crisp Smoothie. I like to buy a big bag of frozen cherries at Costco so I’ll always have my beloved berries ready – throw in some ground oats and a vanilla protein drink (check out Core Power) and this protein smoothie will be ready in a minute or less.

cherry crisp smoothie thefitfork sq small

Cherry Crisp Smoothie Recipe

  • 2 tablespoons rolled oats
  • 10 ounces vanilla protein shake (like Core Power)
  • 2 ounces cherry juice
  • 15 pitted, frozen cherries
  • 1 drop vanilla liquid Stevia
  • Ice, as needed

Place oats in a blender and pulse until ground into a powder. Add protein shake, cherry juice, frozen cherries, Stevia and a few ice cubes. Blend until smooth, adding more ice until desired consistency is achieved. Serves 1.

oh-cherry-almond-crisp-lThis smoothie is very satisfying and packed with protein, but if you are looking for the real deal dessert, Cooking Light has a delicious recipe for Cherry Almond Crisp. What I love about making “crisps” is that you don’t have to worry about a fussy, fat-laden pie crust – just a sprinkling of grains and ground nuts on top of fruit works wonders! Plus, a little dollop of ice cream or Greek yogurt adds the perfect balance.

 

So, all this talk about cherries has me thinking about “the cherry on top” of my workout week. And, that would be making some documented progress on my Muscle Up skill in CrossFit. For at least a year and a half (off and on), I’ve been working on this most-elusive move and finally, finally made it up to the top of the bar (3x). What I lack in grace, I make up for in grit; I was NOT going home until I hustled my way up there. Still lots of practice needed though!

Do you have a fitness-related goal that has been a long time in the making – like a goal 5k time or getting a pull up? You can do it, just keep after it – and let me know what that goal is in the comments below so I can be your cheerleader!