No Beef with Beef! Black Garlic and Steak Curry

Black Garlic Beef and Bean CurryDo not mess with my beef. People have been eating red meat since the dawn of time and lived to tell about it. In fact, beef and other red eats fueled their bodies with some pretty dam good nutrients to help them conquer and recover from the day.  I say this in the light of all the “red meat causes” cancer hullaballoo in the media this past week.

jennifer beef for kebabsThat is such media hype. In fact, the International Agency for Research on Cancer itself was divided on whether or not to finger point red meat (beef, lamb, pork, etc) as a “probable” source of cancer. Most scientists agree that it is unrealistic to isolate a single food as a cause of cancer from a complex dietary pattern further complicated by lifestyle and environmental factors.

You can read the beef industry’s response in this press release, Science Does Not Support International Agency Opinion on Red Meat and Cancer.

Eat Real FoodI’m still also a little riled up about the governmental recommendations for the 2015 Governmental Dietary Guidelines. They are minimizing the importance of animal-based protein and pushing plant-based — all without sound scientific study. I won’t delve back into the whole can of worms here but I did in a recent blog post. However, I will reiterate that after 30 years of the government telling us what to eat by way of the Food Pyramid and MyPlate, Americans are fatter and sicker than ever. You can find out more about this and demand better science behind the guidelines here.

So, I’m going to keep on eating beef.Just try and stop me! Here’s a new favorite weeknight recipe I’ve been making the family. It uses one of my favorite cuts of beef – top sirloin steak.  Sirloin is just such a versatile cut of beef – it’s not too pricey, it’s lean without being tough, and perfect for a range of cooking methods including grilling, pan searing and stir-frying.

black garlicThis recipe for Black Garlic, Beef and Bean Curry is amazing. The secret ingredient is Black Garlic, a new-to-me ingredient that you can find in your produce section or Friedas.com. It’s soft and mellow and packed with umami wonderfulness – it’s been fermented in soy sauce and aged. You HAVE to try this and also need to discover over friends favorite finds this week at Happy Fit Mama’s High Five Friday!

 

 

Black Garlic Beef and Bean Curry

 

 

So, do you have any concerns over eating red meat? How many times a week do you eat beef? Are you sick of media hype over every single thing in the world? Please share in the comments below — XOXO, Jennifer

Black Garlic, Beef and Bean Curry
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 
Put a little "black magic" into your weeknight dinner with this easy skillet meal that features black garlic fermented and aged to amazing umami perfection.
Course: Main Dish
Cuisine: Asian
Servings: 4 Servings
Ingredients
  • 8 ounces dry gluten-free black bean spaghetti or buckwheat soba noodles
  • 8 cloves black garlic (1/2 head), smashed or sub regular garlic
  • 1 lb sirloin steak, cut into thin strips
  • 1/4 cup water
  • 1 lb French green beans
  • 1 pint button mushrooms, sliced
  • 2 tbsp Thai red curry paste
  • 2 tbsp soy sauce
  • 2 tsp fish sauce
  • 1 14 to 15-oz can lite coconut milk
  • Sriracha to taste
Instructions
  1. Bring large pot of water to boil and boil noodles according to product directions. Drain and set aside.
  2. Lightly coat large skillet with oil and quickly cook sirloin strips with black garlic for approximately 3 minutes, stirring constantly. Remove from pan while still somewhat pink in the center. Set aside; this will be stirred back in when recipe is finished.
  3. Add mushrooms, green beans and ¼ cup of water to skillet, cover and let steam for 2 minutes. Take lid off and add curry paste, soy sauce, fish sauce and coconut milk. Stir to blend.
  4. Add drained noodles to skillet and stir until evenly coated. Cook until sauce is reduced, about 3 – 5 minutes. Stir cooked beef into recipe. Add Sriracha sauce, to taste, for desired level of hotness.

Kids’ Night in the Kitchen – Gluten-Free Mac & Cheese Two Ways!

Horizon Gluten Free Organic White Mac & Cheese Two Ways - TheFitFork.comIn my perfect world, I’d be making pasta from scratch, growing veggies out in the garden and serving up meals on a magazine-spread worthy tablescape.   But as a mom to three boys juggling roles as writer, blogger, wife, athlete, cooking coach, laundry slinger and non-stop chauffer, this isn’t my season for such leisurely pursuits. Some day, some day.  In the meantime, I rely on a number of quality conveniences to tackle my to-do list – one of my favorites is making the kids macaroni and cheese FROM A BOX! Of course, it’s not any ole box, its Horizon Gluten-Free Macaroni & White Cheddar Cheese, a product I know I can trust and count on to perform time and time again. Featuring organic pasta from a blend of rice, lentil, and corn flour and real Horizon® organic cheese, this mac will satisfy every craving. The texture and taste if fantastic, plus I appreciate the fact that each serving has 10 grams of protein to help fill up the hollow-legged “hangries” these boys always have.

Organic Gluten Free White Mac & Cheese from Horizon - TheFitFork.comAnd, drum roll please, mac and cheese is such a staple at Chez Fisher that my older two kids even know how to make it BY THEMSELVES. Yeah, that’s right, I’ve passed down this tasty task to each of the little (well, actually BIG) munchers sometime in middle school and it was ABOUT TIME!  What a relief to know that if I’m running late on a carpool duty or have a late appointment, that one of the kiddos can get the meal started.

While we still have gains to make on the breadth of their kitchen skills, they are improving week by week.  When I’m not home, one cooks and the other washes the dishes – and the youngest just s tands by to give morale support critiques. One way I’ve helped make kitchen-time fun is to let the boys be creative with recipes and give them ownership of the meal-making.. Gluten Free Mac & Cheese with Meatball and Marinara - TheFitFork.com

For example, whipping up a hearty batch of Horizon Gluten-Free Macaroni & White Cheddar Cheese  topped with meatballs and marinara was a popular meal that’s been done time and time again. Again, it’s a meal they can make all on their own as the meatballs are the frozen ones that reheat in the microwave and the sauce is out of a jar — shhh! Carrot and Snap Pea Mac and Cheese - TheFitFork.com

Another mac and cheese meal that happens over here actually has vegetables – Carrots and Snap Pea Mac & Cheese!  Again, this is a “no recipe” recipe, just make the Horizon Gluten-Free Macaroni & White Cheddar Cheese  and mix in lightly steamed matchstick carrots (about ½ cup) and halved sugar snap peas (about ½ cup). Since my kids are older, I don’t have to “hide” vegetables, they’ll eat what is served  — although, maybe not going back for seconds. However, I noticed that if I let them pick a couple veggies to mix into mac & cheese, there’s not a scrap left in the pot –veggie goodness coated in creamy, cheesy deliciousness is always a winner.   I was secretly hoping that they’d mix last summer’s green chiles and calabeza squash I have stored in the freezer – but, lets’ not push it. Maybe next time some colorful bell peppers?!   Boy with Bell Peppers - Let Kids Choose Veggies

Find out more about Horizon Gluten-Free Macaroni & White Cheddar Cheese and their other delicious, family friendly products by following them on Twitter, Facebook , or the Mealtime Solutions Board on Pinterest.

So, what would YOU mix into mac & cheese?

This is a sponsored conversation written by me on behalf of Horizon Organics. The opinions and text are all mine.

Fruit & Nut Holiday Couscous Mix – DIY Gift for Foodies

Fruit & Nut Couscous Mix - TheFitFork.comI am here to rescue you from last-minute gifting stress and solve holiday side dish dilemmas – both at the SAME time! You can thank me later. In my opinion, there’s nothing more tasteful than a healthy gourmet gift, and my recipe for Fruit & Nut Holiday Couscous Mix will delight all the fit foodies on your list. This homemade gift looks like a lot of time and effort went into it, artistically arranged with jewel-toned layers of cranberries and pistachios between pearled whole wheat couscous. In reality, it’s super simple to make (like a kiddy sand art project) and, for my craft-challenged self, more time and effort went into tying the bows and making gift tags!

jar of cranberry pistachio couscous mix for giftsYou can use a new mason jar, recycled glass jar or any container of your choosing – get creative! Also, I’ve made the same mix and swapped out other types of dried fruit and nuts for the cranberries and pistachios with excellent results. Consider combinations such as Apricot & Almond, Apple & Pecan or Date & Almond – the possibilities are nearly limitless!
Gift Tag for Fruit & Nut Holiday Couscous MixHere is a gift tag you can print out on sticker paper and place right on the jar – or use with card stock, write your personal sentiments on the back, and then tie around the neck of bottle with ribbon.

 

 

 

Cranberry Pistachio CousCous - TheFitFork.com

While you’re busy making batches of these jar food gifts to give friends, family and neighbors, don’t forget about stocking your own pantry. The Cranberry & Pistachio Couscous makes a fast and festive side dish that pairs beautifully with beef, chicken, pork and more and can be completed from pot to plate in just 5 minutes. I’m serious!

Fruit & Nut Holiday Couscous Mix Recipe

Supplies needed: 3 approximate 12-ounce jelly or mason jars, ribbon, gift tags.

  • 1 tablespoon dried mint*
  • 1 tablespoon dried parsley*
  • 2 tablespoons dried onion flakes*
  • 2 vegetable bouillon cubes that have be smashed into powder
  • 1 teaspoon black pepper
  • 1 1/2 cups of whole wheat pearl (Israeli) couscous
  • 1 1/2 cups regular pearl (Israeli) couscous
  • • 1 cup raw shelled pistachios (can sub any nut)
  • • 1 cup dried cranberries (can sub any dried fruit)
  1. In small bowl, mix together mint, parsley, dried onion, crushed vegetable bullion and pepper.
  2. Pour approximately 2 tablespoons of spice mix into the bottom of clean, dry jar. Repeat for total of 3 jars.
  3. Layer ingredients in a manner that pleases you until ½-inch from top. The approximate measurements I used for my layers were 1/3 cup for each couscous layer and 3 tablespoons for each fruit and/or nut layer.
  4. Screw lid tightly on and decorate with ribbon.
  5. Makes 3 gift jars that serve 2 – 3 people each.
  6. Cooking directions on gift tag (above).

*Litehouse Food’s line of Instantly Fresh Herbs work very well in this recipe and actually they’re having a Pinterest Sweepstakes where you can win the entire line of Instantly Fresh products plus a $250 Amazon gift card (but hurry because winner will be drawn on 12/23/2014).

micheles granola

Also, I want to share with you a delicious granola that I was recently sent to sample – Michele’s Granola! I tried the Cherry Chocolate and Pumpkin Spice flavors and they were both oh-so yummy (better than cookies!) that I can’t wait to munch on every other variety of this handmade, small-batch granola. Michele’s Granola is made with 100% organic whole grain oats (most other ingredients are organic too) and everything is also GMO-free, preservative-free, dairy-free, wheat-free and peanut-free.

micheles granola logoYou can find Michele’s Granola at natural food retailers (Whole Foods in Austin), grocery stores or online at MichelesGranola.com. Use promo code FRESH10 to get 10% off your online order.

 

 

 

Do you make any homemade food gifts for the holidays? Please share your ideas!

 

 

Penne For Your Thoughts? Shrimp & Snap Pea Pasta with Lemon Gremolata

shrimp snap pea pasta with lemon gremolata

Oh my goodness, I almost let National Pasta Day go uncelebrated and in my house full of noodle-lovers, that would be an unforgiveable offense.  I’ve grown my three sons into their teens on some form of pasta or another – they get that gene from their dad who lived exclusively on macaroni and cheese with tuna fish until age 29 (when we got engaged).

Carbs, carbs – yes, traditional pasta has carbohydrates. Even though I eat a higher protein diet, I do enjoy a little taste of carby comfort now and then – especially when it’s topped with a kaleidoscope of my favorite fresh produce.  I want to share with you my recipe for Shrimp & Sugar Snap Pasta with Lemon Gremolata — it may seem a little “out of season” considering the boom of butternut squash and pumpkin recipes this time of year but, trust me, it’s a welcomed ray of sunshine for your supper (and the leftovers pack nicely for lunch). Oh, and since Austin is still in its endless summer season (which I expect to last until the beginning of November), I will just continue to enjoy wearing flip flops, summery tops and just-picked-from-the-garden pasta dishes.

I adapted this pasta salad recipe from one I’ve taught in classes on behalf of the Texas Beef Council. Of course, that recipe used sliced sirloin (always a good choice) but I just knew it would be good tweaked with shrimp, chicken or just extra vegetables.  Feel free to make substitutions, this recipe is super accommodating. For example, if sugar snap peas aren’t in the market, substitute blanched green beans or lightly steamed baby carrots. Also, use the noodle you prefer – like gemelli, corkscrew, bow ties or penne! The light and vibrant Lemon Gremolata dressing will find its way into the nooks and crannies of the pasta and really pulls all the flavors together. Enjoy!

Shrimp & Snap Pea Pasta with Lemon Gremolata Recipe

  • 1 lb large shrimp, tails on but peeled and deveined
  • 2 cups fresh sugar snap peas
  • 4 cups cooked gemelli, corkscrew or pasta
  • 1 cup grape or cherry tomatoes, cut in halves
  • 3 cloves garlic, minced
  • 1 teaspoon black pepper
  • Freshly grated lemon peel
  • Chopped fresh parsley (optional)

For Gremolata Dressing:

  • 1/4 cup fresh lemon juice
  • 2 tablespoons olive oil
  • 2 tablespoons chopped fresh parsley
  • 2 cloves garlic, minced
  • 2 teaspoons freshly grated lemon peel
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  1. Bring water to boil in large saucepan. Add peas; cook 2 to 3 minutes until crisp-tender. Drain; rinse under cold water. Combine peas, pasta and tomatoes in large bowl. Set aside.
  2. Whisk Gremolata Dressing ingredients in small bowl until well blended. Toss 2 tablespoons dressing with pasta mixture. Set aside.
  3. Add olive oil to medium skillet and bring to medium-high heat. Add shrimp and garlic to skillet and cook for 3 – 4 minutes, stirring constantly, until pink. Season with pepper.
  4. Remove shrimp from skillet and add to pasta mixture. Add remaining dressing to pasta mixture; toss to coat evenly. Garnish with additional lemon peel and parsley, if desired.
  5. Serves 4.
Tip -- Zest your lemons BEFORE juicing!

Tip — Zest your lemons BEFORE juicing!

 

Skinny Mama Beef & Veggie Manicotti Recipe Makeover

Beef & Veggie Manicotti Pasta

I’m always looking for a way to lighten comfort food because, I’ll admit it; emotional eating is a friend of mine. Whether celebrating or wallowing in sorrows, getting my mouth around a good meal always makes things better.  Everyone at my house agrees that pasta is a go-to comfort food; spaghetti, macaroni and cheese, raviolis – you get the picture! This carb and cheese fest doesn’t really fit my higher protein day-to-day diet, typically if we’re doing spaghetti, I just take a taste of the noodles and a heaping helping of the sauce.

Man, oh man; wouldn’t it be comforting to have some manicotti for dinner tonight? These long tubes of pasta stuffed with meat and cheese — the word is derived from an Italian diminutive for “sleeve,” which is exactly what they are! At restaurants, I’ve had “manicotti” wrapped in zucchini and eggplant instead of a noodle, but I didn’t want to scare the kids off immediately. Instead, I stuck with a traditional recipe and made some healthy swaps. For example, I chopped up zucchini and other veggies into almost a mince so they would be discretely hanging out in the filling – like, “who me, a piece of squash? Ya, no big deal.”  I also substituted the heavy ricotta cheese with low-fat cottage cheese and kept the mozzarella to a minimum –just a skosh in the filling and a bit sprinkled on top. And, of course, our family favorite lean ground beef (more nutritious than ground turkey, people) was the meaty, mouthwatering source of protein.

The recipe makeover turned out scrumptious. The kids ate some unchartered-territory vegetables (red bell pepper) with nary a complaint – even from my youngest who likes to share his disgusted opinion about everything!  The other beauty of this family meal is that you can make ahead – or double the batch and keep one in the freezer for next month!

Healthy Manicotti

Skinny Mama Beef & Veggie Manicotti Recipe

  • 1 8-ounce package manicotti (14 tubes)
  • 1 pound lean ground beef sirloin
  • 1 teaspoon olive oil
  • 1 ½ cups finely chopped veggies of your choice (I used sweet onion, red onion, red bell pepper, and zucchini)
  • 1 teaspoon minced garlic
  • 1 tablespoon fresh basil, minced
  • 1 tablespoon fresh oregano, minced
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 16 ounces low-fat cottage cheese*
  • 1 egg, lightly whisked
  • 6 ounces low-fat shredded mozzarella cheese (divided)
  • 1 16-ounce jar marinara sauce
  • Garnish: red bell pepper rings.
  1. In large pot, bring water to boil. Carefully add manicotti tubes and boil for approximately 8 minutes, or until al dente. Drain and rinse with cool water and set aside.
  2. Meanwhile, brown ground beef in skillet over medium heat, drain off any liquid. Set beef aside and add olive oil to skillet. Sauté chopped veggies until soft-crisp, approximately 3 minutes. Add in garlic, basil, oregano, salt and pepper and continue to cook for 1 more minute, stirring continuously.
  3. In large bowl, add cooked ground beef, sautéed veggies, 16 ounces cottage cheese, whisked egg, and 3 ounces of shredded mozzarella cheese.
  4. Preheat oven to 350 F degrees. Spread approximately 2/3 cup sauce in bottom of 9”x13” baking dish.  Carefully, stuff each tube with beef and cheese mixture using a teaspoon. Line up stuffed manicotti in baking dish. If any mixture remains, spoon it into sides of baking dish.
  5. Top with remaining marinara sauce and sprinkle with remaining cheese. Garnish with red bell pepper rings, if desired.
  6. Bake in 350 F degree oven for about 40 minutes, or until heated through and cheese is bubbling on top.Serves 7 (2 each)

manicotti nutrition

Since this was a makeover recipe, I ran the nutrition information — my version cuts the calories in half with 326 calories per a two manicotti serving versus 668 for traditional manicotti! Plus, 12 grams of fat is totally reasonable for a recipe so gooey and comforting. Plus, with everything I’ve learned about protein consumption, the 29 grams of protein is in the optimal range amount for any given meal.

chop onion

If you’re using onions as one of your veggies in this recipe (or any recipe), check out this video from Cooking Light that shows how to easily chop an onion. I never thought to slice an onion lengthwise first – genius!  Now, my tip on chopping onions is to dip your knife in water with every few slices – this will cut down on the noxious fumes that make eyes water. Yay, no more crying!

beef checkoff

 

This post was shared by The Beef Checkoff.