Tag Archives: paleo

YOU Can Help Change Dietary Guidelines + Low Carb Beef Dinners

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First of all, God bless America, land of the free. That being said, I feel free to state my opinion that I don’t like where the nutritional guidance dished up by the U.S. government, by way of the Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) is taking us. For 30 years we have all dutifully listened to these recommendations about what to eat, first with the Food Pyramid and, more recently, with MyPlate and soon with updated 2015 Dietary Guidelines.

Things are always changing, and I’m really questioning the quality of science all this hootenanny – and I’m not the only one, right now we can all sign a petition to demand that quality science determine the 2015 U.S. Dietary Guidelines.

Eat Real Food

You butter believe it! Funny, but for realz.

You butter believe it! Funny, but for realz.

Remember how butter was the bad guy over margarine? Oops. Eggs are not awesome, no wait – we decided eggs are okay after all. How about the mandate to eat low fat, fat is making you fat, saturated fats are completely evil – a federal finger shaking that made most Americans run out and load up on overly process foods full of sugar and starchy carbs instead. Obesity and diabetes jumped through the roof. Apparently the science on that study was questionable. Oops.

Most recently the Advisory Council contributing to the upcoming 2015 Dietary Guidelines is pushing a dietary pattern that is higher in plant-based foods and lower in animal-based foods, citing sustainability, environmental impact and lower saturated fat. You can read their recommendations for yourself, I don’t like them.

Don’t get me wrong, I LOVE plant-based foods. I can’t imagine going a day, even a meal, without Mother Nature’s bounty of fresh fruits, vegetables and grains. Heck, I’ll make a dinner that features plant-based protein every once in a while because I just love variety. But, don’t go messing with my butter, my beef, my full-fat Greek yogurt. You’re really going to piss me off.

jennifer fisher fit foodie run beefSee this picture to the left? I’m not obese. I eat butter, beef, eggs, a rainbow of whole foods and a low-carb diet in general. I was even having a quote-unquote fat day, that morning. Guess what, I also exercise, care about my health and fitness and I don’t like the government telling me what to do.  Thirty years of federal nutrition “guidance” has made us fatter and sicker, lets take a stand and do something about it because #NutritionMatters.

Of course, all these federal guidelines must be well-intentioned, although woefully misguided. Who would purposely want to create a population where obesity rates have doubled over the last 30 years and are projected to rise to 50 percent by 2030, according to The Trust for American’s Health Report. Yup, that’s right ONE HALF of Americans will not just be pleasantly plump, but will be medically obese. The upsurge in obesity rates is equally as staggering with our kids. We are in a major health crisis here in the USA.

In a nutshell, it’s time for all of us to look beyond MyPlate and begin demanding dietary guidelines based on quality science that encompasses a range of different approaches.  We also need dietary guidelines that eliminate the one-size-fits-all eating plan and focuses on the needs of a very diverse group of people.  Newer, better, and more credible science needs to be backing up our food choices, we shouldn’t just be eating “what we’re told” without better proof. Rising rates obesity, diabetes and other health concerns isn’t the proof I’m looking for.

You can help shakeup the status quo and demanding scientific scrutiny in our dietary guidelines by signing this Change.org petition — in the process you may save millions of lives. I signed because I care about what I eat, what my family eats and the health and well-being of American’s in general.

Also, in the name of wholesome family meals that WON’T make you fat or unhealthy, I’ve rounded up a week of my favorite Low-Carb Beef Dinners. I enjoy all of these on a regular basis with a nice side of roasted veggies or a big green salad.

A Week of Low Carb Beef Dinners

 

Recipes from top, moving clockwise:

30 years of nutrition guidance has made us fatter and sicker. Let’s change that: https://ooh.li/b7f1351 #NutritionMatters #ad

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What are you doing to help your health? Do you think it is sometimes confusing to know what IS and what ISN’T healthy to eat? Please share you thoughts in the comments below and please consider signing the petition to demand that quality science determine the 2015 U.S. Dietary Guidelines. Thank you, XOXO — Jennifer

 

Sugar-Free Pumpkin Protein Donuts with Cinnamon Frosting

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Sugar Free Pumpkin Protein Donuts - TheFitFork.comI don’t need to explain myself, it’s October. But, I will because I like to talk! October is the month when all things pumpkin happen and I when I kick up my running into a higher gear for a late fall season marathon. This year, I am also doing Spartan Beast in Dallas on Oct. 31st — I know, SCARY in so many ways!

Sugar Free Pumpkin Protein Donuts with Cinnamon Frosting

The point is, I need some extra power in this month of pumpkin-mania and so I’ve pumped up my recipe with protein powder. You can use whatever type of protein powder you prefer — whey, soy, pea, or whatever! This recipe is also sugar-free, gluten-free, nut-free (pumpkin seeds are SEEDS, duh) and Paleo friendly. Enjoy!

Sugar Free Pumpkin Protein Donuts with Cinnamon Frosting

Sugar Free Pumpkin Protein Donuts w/ Cinnamon Frosting #Pumpkinmania #CLbogger #Fitfluential

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Sugar Free Pumpkin Protein Donuts with Cinnamon FrostingWhat is your favorite pumpkin treat of the season? Please share in the comments below – XOXO, Jennifer

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Sugar Free Pumpkin Protein Donuts with Cinnamon Frosting
Prep Time
10 mins
Cook Time
12 mins
Total Time
22 mins
 
Enjoy the "it" flavor of October and make some muscles in the process with this easy baked donut recipe that uses protein powder. Gluten free, nut free and paleo-ish!
Course: Breakfast, Dessert, Snack
Cuisine: American
Servings: 12 donuts
Ingredients
  • 1/2 cup vanilla or unflavored protein powder
  • 1/2 cup coconut flour
  • 3 teaspoons ground cinnamon divided
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • 1/2 teaspoon salt
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 cup ground flaxseed
  • 1/2 cup water
  • 1/2 cup milk of choice
  • 1/4 cup pumpkin puree
  • 1/4 cup coconut oil
  • 4 ounces light cream cheese, softened
  • 1/2 teaspoon vanilla
  • 2 tablespoons pumpkin seeds
Instructions
For donuts:
  1. Preheat oven to 350  degrees.
  2. In large bowl, mix together protein powder, coconut flour, 2 teaspoons of the cinnamon, ginger, nutmeg, salt, baking powder and baking soda until well combined.
  3. In a medium bowl or large glass measuring cup, add water, ground flax seed, milk, vanilla, pumpkin puree and coconut oil; whisk until combined.
  4. Add wet ingredients to dry ingredients, mixing with until just combined.
  5. Spoon batter into a non-stick mini donut baking pan and bake for approximately 12 minutes, or until lightly browning and springing back to the touch.
For Frosting:
  1. Mix cream cheese, stevia and vanilla together until smooth.
  2. Spread onto tops of cooled donuts. Sprinkle with extra cinnamon and pumpkin seeds, if desired.

Speedy Orange Jalapeno Salmon – Fueling More Fun

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Orange Jalapeno Salmon makes a quick and healthy weeknight meal. Served on a bed of brown rice mixed with quinoa.You can’t beat salmon for a quick weeknight dinner — I probably eat it once a week and have fixed it up so many ways. I still can’t stop thinking about that time I skewered up salmon filets, completely wrapped them in bacon and threw on the grill! That’s when I was experimenting with fat-loading for a marathon. That’s a whole ‘nutha story.

orange jalapeno salmon toes

Firefly Pose Yoga - Jennifer Fisher - TheFitFork.comI’m not bringing bacon back today, but I am sharing a recipe for Orange Jalapeno Salmon that keeps the flavor kicked up with a punch of pepper. Many similar recipes do an orange marmalade in the sauce, but I’ve opted that out to avoid added sugar. This recipe is sure to become a favorite on fish day – plus it can be finished in 30 minutes, freeing you up to spend your late afternoons in more leisurely pursuits. Of course, “leisurely” is a relative descriptor, because the hour I spent trying to straighten my legs out practicing the yoga “firefly pose” was, errr, a little more challenging that leisurely.

If you’re looking for other ways to eat this heart-healthy fish, check out the 100 Ways to Cook with Salmon from CookingLight.com — you’ll never get bored with salmon again!

Salmon Recipes from Cooking Light are easy and packed with important nutrients.

Speedy Orange Jalapeno Salmon + 100 ideas with my fav fish #CLblogger #Fitfluential

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What is your favorite fish? Do you have a secret salmon recipe? If you had and extra hour of free time, what would you do?  Please share in the comments below — XOXO, Jennifer

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Speedy Orange Jalapeno Salmon
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
Course: Main Dish
Cuisine: American, Southwestern
Servings: 4 servings
Ingredients
  • 1/2 cup fresh-squeezed orange juice
  • 2 tablespoons olive oil
  • 1 - 2 jalapeños, stemmed, seeded and sliced
  • 2 tablespoons chopped fresh cilantro
  • 2 cloves garlic, minced
  • 1 1/2 pounds salmon about 1” thick (4 filets or half a side)
Instructions
  1. Add orange juice, oil, jalepenos, cilantro, garlic, salt and pepper in a small food processor or blender and pulse for about 30 seconds to a minute until combined. Set aside.
  2. Heat oven to 400 F degrees. Place salmon, skin side down, into 2” rimmed pan or oven proof skillet that has been rubbed with oil. Top with orange slices. Pour marinade over top and bake for 15 to 20 minutes, or until opaque.
  3. Serve on a salad or favorite whole grain -- pictured with 50/50 mixture of brown rice and tri-color quinoa.

Beef, Quinoa and Feta Meatballs – Ground Round Goodness

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Beefy Quinoa Meatballs

On top of spaghetti or even nestled in a lettuce wrap, meatballs are a mainstay in my weeknight dinner rotation – the kids love them and so do I!  In fact, there is usually a stampede to kitchen to see who can get served first! These spherical mounds of ground meat goodness can be made from just about anything, but I like to use ground beef – preferably a 90/10 ground sirloin to keep them a bit leaner yet still offer loads of satisfying flavor.

Beef Quinoa Meatballs

I’m expecting a stampede to the dinner table with this beef meatball recipe!

Today, I have a deliciously nutritious recipe for you — Beefy Quinoa Feta Meatballs in Lettuce Wraps. Yup, that’s right – instead of bread crumbs or another filler, I’ve added quinoa to act as the binder in these yummy meatballs – this little swaperoo makes them ideal for folks following gluten-free, Paleo or low carb diets.  Quinoa, an edible seed that is a good source of nutrients including fiber, iron, magnesium, folate and heart-healthy omega 3s, is also considered a complete protein in itself with all the requisite amino acids. What a dynamic duo – a double punch of protein thanks to beef and quinoa, both superfoods!

Beef Quinoa Feta Meatballs

Not only to you kick up the protein with this beef quinoa meatball recipe, it also helps to stretch your food budget – adding the cup of cooked quinoa to ground beef lets you roll up a few more meatballs for hardly any more money (meaning, you can buy that better sirloin grind). And, in my family, more meatballs more happy boys and less arguing over who gets second servings.

Beef Quinoa Meatball Lettuce Wraps

You could serve these Beefy Quinoa Feta Meatballs  over the pasta of your choice or even a sub sandwich. I personally love them wrapped up in “bowls” of Bibb lettuce and drizzled with a tangy Greek yogurt dressing like a tzatzikis sauce – for convenience try OPA by Litehouse™ Feta Dill for the perfect lower-cal pairing.

Lil Critters Beef Meatball Bento BoxAlso, a fun kid-friendly idea for quickly-approaching October lunchbox duty — ‘Lil Critters Beef Meatball Bento Box. I made this happy monster meal in a post on ways to beef up a bag lunch for BeefLovingTexans.com — please visit to see the other ideas!

Goodness Gracious, Great Balls of #Beef and Quinoa! #Fitfluential #LivingLitehouse Meatball #recipe

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How would you serve these meatballs? Have you ever used quinoa for anything other than a side dish? Please share in the comments below — XOXO, Jennifer

 

 

 

Beef Quinoa Feta Meatballs
Print
Beef Quinoa Feta Meatballs
Prep Time
10 mins
Cook Time
18 mins
Total Time
28 mins
 
Create a hearty meal that will please the whole family. These meatballs are packed with wholesome, nutritious ingredients like lean ground beef and quinoa and can be served over pasta or in lettuce leaves.
Course: Main Dish
Cuisine: American, Italian
Servings: 6 servings (24 mini meatballs)
Ingredients
  • 1 cup cooked and cooled quinoa (from approximately ½ cup dry)
  • 1 pound 90% lean ground beef
  • 5 ounces crumbled Feta cheese I used Artisan Reserve brand
  • 1 tablespoon chopped fresh parseley
  • 1 teaspoon course ground black pepper
  • 1 teaspoon salt
Instructions
  1. Preheat the oven to 400°F. Line a large baking sheet with foil and spray with cooking spray; set aside.
  2. In a large bowl, mix together cooked quinoa, ground beef, cheese, parseley, salt and peppers until well combined. Using hands or a melon-baller, shape into 24 balls and transfer to the prepared baking sheet.
  3. Roast in oven until cooked through and golden brown, 15 to 18 minutes (internal temperature should reach 165 F degrees).
  4. Serve as desired -- in lettuce leaves, with pasta or in a sandwich are some ideas to get you started!

Fall Veggie Chick’n Curry in a Hurry! #OMGardein

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We are getting a cold front this weekend – the temps will only be reaching 89 F degrees with lows dipping into the 60s! That’s hardly sweater season, but I’ll take – especially after enduring a summer of running in an inferno. I can also tell that fall is on its way, the days are getting shorter and there’s that beautiful amber glint in the sky starting mid-afternoons. This gets me in the mood for a warm and nourishing plate of goodness (using Gardein products), something other than the no-cook entrée salads I’ve been eating for months.

Fall Veggie Curry with Gardein Chick'n Strips

Fresh fall produce, like sweet potatoes and cauliflower, come together beautifully in my Fall Vegetable Chick’n Curry. It’s a pot of soul-satisfying, exotically spiced food that will fuel any active lifestyle – just enough healthy carbs for quick energy and plenty of plant-based protein for muscle management thanks to Gardein Teriyaki Chick’n Strips. Whole grains, legumes and well-seasoned veggies round out the easy meal to add fiber and other essential nutrients, not to mention add tons of flavor and texture.

Ingredients for Fall Veggie curry

If you’re not familiar with the Gardein (garden + protein, get it?!) you need to be! It’s no secret I’m a meat-eater — I’m a grilling instructor, certified BBQ judge and elite running team member sponsored by BEEF. That being said, I’m all for variety in a healthy diet (I eat it all) and the products from Gardein are versatile, convenient and tasty way to get adequate protein when I’m preparing a vegetarian or Meatless Monday meal – which I eat at least once a week.

Fall Veggie Curry with Gardein Chick'n

Gardein makes over 20 plant-based protein products including these favorites — Gardein BBQ porkless pocket meal, Gardein The Ultimate Beefless Ground, Gardein Golden Fishless Filets, Gardein Seven Grain Crispy Tenders and Gardein Teriyaki Chick’n Strips (used in my recipe today). Found in the frozen foods  aisle of your market,  Gardein products cook from frozen making them an ideal meal starter for those crazy, busy nights when you can’t get something going all the way from scratch or are too worn out to figure out if your vegetarian or vegan meal is packing enough protein. Gardein’s award winning products are made from non-GMO soy and wheat, ancient grains and veggies and offer a similar taste and texture to traditional meat with a bit fewer calories, cholesterol and fat.

Fall Veggie Chick’n Curry Recipe

  • 2 tablespoons olive oil, divided
  • 1 package Teryaki Chick’n Strips from Gardein
  • 1 medium sweet potato, peeled and cut into 1/3″ cubes
  • 1/2 yellow onion coarsely chopped
  • 1 cup halved Brussels sprouts
  • 1 15-oz can chickpeas, drained and rinsed
  • 1 15-oz can fire-roasted tomatoes with juice
  • 1/2 cup vegetable broth
  • 1 tablespoon curry powder
  • 1/4 teaspoon cayenne pepper
  • 1/2 cup cashews
  • 2 tablespoons chopped cilantro
  • Serve with prepared rice.
  1. Heat oil 1 tablespoon of oil and cook Chick’n Strips according to package instructions, but don’t add sauce packet yet.  Remove cooked strips from skillet.
  2. Add remaining olive oil to same skilled and brown sweet potatoes and Brussels sprouts for about 2 minutes, stirring occasionally. Add onions and saute for another 2 to 3 minutes.
  3. Add broth, sauce packet (that came with  Chick’n Strips), chickpeas, tomatoes and spices to skillet and let simmer for approximately 10 minutes, until everything warmed and juices reduced a bit.
  4. Add cooked Chick’n back to mixture, stir. Serve over warm rice and sprinkle with cashews and cilantro.
  5. Serves 4.

For additional information, easy dinner solutions, and chef inspired recipes, visit Gardien – you can also get a $1 off coupon until October 9th, 2015.

Fall Veggie Chick’n Curry in a Hurry! @Gardein #OMGardein #Meet Chef #ad https://ooh.li/3ef5a8a

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If you’re NOT a vegan or vegetarian, how many times a week do you go meatless? What is your favorite dish? Please share in the comments below — XOXO, Jennifer