Tag Archives: paleo diet

Elite Eats: Pro Triathlete Natasha van der Merwe Spices Up With Jamaican Beef Kabob Recipe

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After a day that includes numerous hours logged on a run, bike or swim, it seems like a girl could eat whatever she wanted. While I have heard pro triathlete Natasha van der Merwe  hint at these 5,000 calorie days, I know firsthand that she’s not scarfing down gut-busting pizza and McFlurrys during her typical training block – these treats are reserved for much-deserved, post-race rewards. The day-to-day menu of the “South African born but Texas trained” transplant is much more practical, drawing on foods “with a purpose” to either fuel her for the next workout or help her recover from the most recent.

As much as she can, Natasha likes to stick to “real” unprocessed foods and a gluten-free diet. During long training rides she’s made the switch from energy bars and gels for mid-ride fuel to homemade sweet potato cookies — or even sometimes just the whole baked sweet potato!  Believe it or not, a challenge for Natasha is taking in enough quality calories to stay “topped off” for Ironman training, a commitment that often has her busy working out 2 or 3 times per day. Oh, and did I also mention that she fills her downtime with coaching and taking care of the day-to-day details of Tri Team Transport, a triathlon bike and gear transport business she owns with her husband.

Because of this hectic schedule, Natasha tells me that she relies on quick and easy meals that can be thrown on the grill. Lean steak, a sweet potato and some veggies has long been her go-to selection. A perfect choice for the athlete and I’m not the only one saying so!  According to experts, a 3.5 ounce serving of lean beef supplies about 40 percent of the daily requirements for zinc, a mineral needed to keep the immune system strong. Also supplied in this modest-sized serving of beef are 2 milligrams of iron (athletes need extra to rebuild red blood cells broken down by taxing training sessions) and a boost of B vitamins which help convert carbs (like a nutrient-dense sweet potato)into usable fuel for exercise.

It sure looks like beef is working for Natasha; this year she’s had some solid breakthroughs in her sport including a 37 minute 10k (off the bike, mind you!), a sub 30 minute swim in the half-Ironman and top ten finishes in too many 70.3 distances to count. Plus, she also recently finished her first full Ironman 140.6 distance (something she said she’d “never” do) at Ironman Mont Tremblant and now has her mind set on Ironman Florida and Ironman Arizona.  Probably her only “beef” about beef is being in a rut about how to prepare it day in and day out– and that’s where I come in!

Knowing Natasha’s livelihood relies on simple, satisfying and nutritionally-sound suppers, I went to my source for no-fail beef recipes — the Texas Beef Council.  The perfect “spiced-up” dinner suggestion for my triathlete friend that contains both lean beef and sweet potatoes is (drumroll) Jamaican Beef Kabobs. You should try it for dinner tonight, if you know what’s good for you!

 

Jamaican Beef Kabobs Recipe

 

 

 

 

 

  • 1 lb. beef sirloin steak (or other lean cuts such as eye of round, sirloin, tenderloin)
  • 1 Tbsp. onion powder
  • 1 tsp. sugar
  • 1 tsp. thyme
  • 1 tsp. red pepper
  • 1 tsp. allspice
  • 1 tsp. salt
  • 1/2 tsp. pepper
  • 2 medium sweet potatoes
  • 1 medium pineapple
  • 4 fresh jalapeno peppers
Directions
Mix onion powder, sugar, thyme, red pepper, allspice, salt and pepper together in small bowl. Rub mixture into steak.
Peel the sweet potatoes and cut into 1-inch chunks. Place the potatoes in sauce pan with water to cover. Simmer until tender, about 12 minutes. Drain.

Cut the steak and the pineapple into 1-inch cubes. Cut the jalapenos in half and remove the seeds.

Thread beef, sweet potatoes, pineapple and jalapenos onto skewers. Grill over medium coals until beef is done to your liking, about 10-15 minutes.

Suggestions: If you prefer a less “fiery” version, substitute green bell peppers for the jalapenos. If using bamboo skewers, soak in water for 10 minutes and drain before using. This will keep them from burning on the grill. Use plastic gloves while handling jalapenos to avoid burning hands. You can substitute shoulder steak for the sirloin steak.

Nutritional Information (per serving): 287 Calories; 5g Total Fat; 2g Saturated Fat; 50mg Cholesterol; 3mg Iron; 660mg Sodium; 5mg Zinc; 28g Protein; 32g Carbohydrates; 5g Dietary Fiber

‘Whey Cool’ Strawberry Sherbet Pie with Protein Powder Recipe

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Pie has a bad reputation and it’s no wonder why. A small slice of apple pie with a modest ½ cup scoop of vanilla ice cream has 571 calories, 27 grams of fat and scant protein.  Of course, a piece of decadent pie on special occasions isn’t going to ruin results earned from working out, running or whatever you do; but, it just isn’t the right fuel to keep an active person feeling well and going strong.  If you have a sweet tooth (like me) and want a little slice of heaven more frequently than on July 4th and Thanksgiving, whip up my ‘Whey Cool’ Strawberry Sherbet Pie with Protein Powder tonight. Based on a super-easy summer recipe my mom used to make during my childhood in blazing hot Arizona, this no-bake pie is modified for maximum performance with no-sugar added and fat-free products along with a couple scoops of protein powder. Yeah, that’s right, I said protein powder.


‘Whey Cool’ Strawberry Sherbet Pie with Protein Powder Recipe

  • 1 quart no-sugar added sherbet
  • 2 scoops whey protein powder, vanilla flavor
  • 1 8-oz container no-fat, dairy-free whipped topping, thawed
  • 1 pre-made chocolate cookie pie crust (Keebler Ready-Crust Chocolate)
  • ½ cup fat-free chocolate syrup
  • 1 pound fresh strawberries, washed, cored and sliced

Scoop entire container of sherbet into large mixing bowl; let sit for a few minutes to soften a bit. Sprinkle protein powder over sherbet a little at a time (to prevent clumping); mix in by hand or with beaters. After all protein powder is incorporated, fold in whipped topping with spatula until combined. Spoon entire mixture into prepared chocolate cookie crust; freeze for 3 hours or overnight until firm. To serve, cut into 8 slices with knife run through hot water. Top each slice with 2 ounces of strawberries and 1 tablespoon of chocolate syrup. Serves 8.

Nutrition information (per 1/8 of pie with toppings): calories 275, total fat 6g, saturated fat 1g, trans fat 2g, total carbs 48g, sugars 9g, protein 9g.

Note: If you want to clean this recipe up even more, skip the pie crust and just spoon the sherbet mixture into the pie pan.  This removes about 100 calories, 4g of total fat (2 of which are trans fat), 14g carbs and 6g sugars.

Pre-Race Paleo Pancakes Recipe

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What to eat for breakfast, that’s a sorely overlooked yet oh-so important detail in my overall race-day strategy. Even though it’s super portable, a banana isn’t usually enough. If I grab a bagel or something bready, I know I going to have a carb crash before the start-line gun goes off. If I munch on a protein bar, sometimes it hits my stomach like a brick. Eat nothing and I’ll be whimpering at the notorious “wall” way earlier than anticipated. What to do?!

“How about my pancakes?” suggested my friend Stephanie from St. Louis, a runner, CrossFit coach and Paleo diet devotee. Now, before you freak out, these are not the syrupy, sugar-laden hotcakes that have been a staple of many a Sunday brunch. These pancakes strike a beautiful balance between the natural carbohydrates found in fruit and the long-lasting protein supplied by eggs and nut butters – throw in a little ground flaxseed, known to improve the metabolism of fats (especially helpful with endurance sports), and you’ll be fueled for a good long way!

If getting out the door, let alone actual cooking, is an issue when the 4am or 5am race-day alarm clock goes off, you can make these Paleo Pancakes the night before and pop them in the microwave to reheat. Make sure to check out Stephanie’s other collection of really yummy Paleo-friendly recipes (think caveman-style cooking updated for today) at 1-2-3 Cook – Paleo Style

Pre-Race Paleo Pancakes

2 medium bananas, mashed
2 large eggs
1/4 cup almond or sunflower butter
2 tablespoons ground flaxseed
Non-stick baking spray
Garnish: assortment of fresh berries

In a medium bowl, work peeled bananas with back of fork until mushy. Mix in eggs until well-combined; next stir in nut butter and flaxseed until incorporated into batter. Spray small skillet with non-stick backing spray and spoon in 1/3 of batter. Cook over medium heat, covered with lid, until top is bubbly and sides begin to pull away from pan. Flip and cook 1-2 more minutes. Repeat with remaining batter. Top with fresh berries. Makes 3 pancakes.