Nutrition in November

Nutrition plays a key role in overall health. I might even venture to say it is the most important role when talking wellness. This month I want to share with you, a recipe each week to show you that healthy food can be tasty. We’re coming up on a holiday that is more often planned around food. And while the Thanksgiving holiday can be a stress for those who struggle with diet, it doesn’t have to be. Join me this month to try new recipes and have an open dialogue about diet. 

Sports Nutrition Playshop | March 8, 2020

Recipe 1: Week of November 3

Beef Strogranoff

This classic dish is very comforting during these dreary days. This particular recipe from ‘My Heart Beets’ offers a cleaner take on this nourishing meal. 

Ingredients: 

  • 3 tablespoons ghee or grassfed butter (I used Kerrygold butter but also sometimes use 4th & Heart Ghee) 
  • 1 pound beef stew meat (organic, local, no antibiotics, no hormones) 
  • 1 teaspoon salt
  • 1 teaspoon freshly cracked black pepper
  • 1 teaspoon onion powder 
  • 1 teaspoons garlic powder
  • ½ teaspoon cayenne (to taste) 
  • 1 onion, finely diced
  • 4 cloves garlic, minced
  • 1 tablespoon worcestershire sauce
  • 2 teaspoons dijon mustard
  • 1 ½ cups bone broth

Add Later:

  • 1 (6 ounce) package of portabello mushrooms, sliced (I used baby bellas)
  • ½ cup coconut cream (you can purchase canned coconut cream from HEB)

Serve with: 

  • Top with flat leaf italian parsley
  • Paleo Pasta (you can find this at Whole Foods for around $8)
  • Brown Rice Pasta (I used Tinkyada spirals)
  • Cauliflower Rice
  • Plain baked potatoes

Note: You can stir in some sauteed spinach to get some greens or serve on the side of grilled asparagus. This dish can also easily be made plant based for the non-meat eaters out there. 

Directions: 

  • Melt the butter in a dutch oven or heavy pot over medium heat.
  • Add the beef and spices and brown the beef on all sides for 2 minutes. 
  • Reduce the heat to medium-low and continue to brown for another 5 minutes.
  • Next, add the onions and garlic. Saute for a minute, then add all of the remaining ingredients except for the mushrooms and coconut milk.
  • Bring the broth to a boil, then reduce the heat to low and cover the pot. Cook for 45 minutes or until the beef is tender.
  • Remove the lid, stir in the mushrooms and coconut cream. Increase the heat to medium, then cover and cook for 10 minutes.
  • Remove the lid, bring the sauce to a boil and reduce until the sauce reaches your desired consistency.
  • Serve over pasta of your choice, rice or baked potatoes, if desired. 
  • Garnish with parsley & Enjoy!

 

I love a good winter salad. Salad can get boring but adding in a harvest squash really adds some depth and makes it a bit more filling. Because of the carb content squash and beans offer, this can also be a good post workout snack. Add some protein and make it a meal. Otherwise, make a huge bowl of it and serve it at your Thanksgiving feast. It adds beautiful color to a table full of brown and gives you something to eat instead of all the dairy, starch and sugar. 

Sports Nutrition Playshop | March 8, 2020

 

 

 

Recipe 2: Week of November 10

Roasted Acorn Squash Salad

Ingredients: 

    • 2 acorn squash
    • 1 bag of fresh baby spinach (I used a baby kale and spinach mix)
    • 2 tsp olive oil, divided (I used avocado oil)
    • 1 medium bunch of green beans
    • 1 clove of garlic
    • 1 cup toasted pecans 
    • 1 tsp salt 
    • ¼ tsp red pepper flakes
    • 4 Tbsp cranberry sauce (see recipe below)

Directions: 

    • Preheat oven to 425 degrees. 
    • Cut acorn squash in half lengthwise and scoop seeds from the flesh using a spoon. 
    • Slice each half across to make 1/2 inch wide slices. 
    • Lay slices flat on a cookie sheet and brush lightly with olive oil and season lightly with salt and pepper. 
    • Cook for about 4-6 minutes on each side until golden. 
    • Wash and dry green beans. 
    • Peel and mince garlic clove. 
    • Heat 1 tsp oil in a pan over medium heat and add garlic & green beans. 
    • Cover and allow to steam until bright green, stirring occasionally, about 5 minutes. 
    • Season with salt, pepper and red pepper flakes. 
    • Spread greens on a large plate, then lay slices of squash on top. 
    • Top with pecans and green beans and cranberry sauce.

Cranberry Sauce

Ingredients: 

  • 2 – 12 oz bags of fresh (not frozen) cranberries
  • 1 cup of 100% pure apple juice (no added sugars)
  • 1 large navel orange, washed
  • 10 dried black mission figs, very finely chopped (Make sure you cut the stems off. I would also add more if you like it to be sweeter. Keep sweetening to taste.)
  • A dash or two of each: nutmeg, allspice, ground cloves

Directions: 

  • Place the cranberries, apple juice, figs, spices, and ½ cup of water into a covered saucepan on medium heat.
  • Bring the mixture to a low boil for 10 minutes (until the cranberries “pop”), and turn down to low heat. Simmer (still covered) for 15-20 minutes, stirring occasionally.
  • Squeeze the juice from the orange into the sauce, and finely grate the orange zest (use the whole orange peel!) into the saucepan.
  • Keep on low heat (simmer) for another 15 minutes. Store in airtight container in fridge until ready to use. Serve cold for the best flavor.

Soup is the best way to feed a lot of mouths. Plus, it’s very comforting this time of year. This soup in particular is packed with veggies and protein! And, it’s soooo delicious. Tastes like butter….with no butter. 

Sports Nutrition Playshop | March 8, 2020

Recipe 3: Week of November 17

Zuppa Toscana

 

 

 

Ingredients: 

  • Avocado oil 
  • 1-1.5 lbs Italian sausage
  • 1 bag (about 6-7) parsnips, peeled and cut into 1/4 inch slices
  • 1 small package baby bella mushrooms, sliced
  • 1 large sweet onion, chopped
  • 4 garlic cloves, minced
  • 3 handfuls baby kale
  • 32 oz chicken broth
  • 1 can full fat coconut milk
  • Salt and pepper to taste

Directions:

  • Drizzle oil in large stock pot, turn on low heat. 
  • Slice sausage into small pieces. 
  • Brown sausage in stock pot, stirring occasionally. 
  • Add chicken broth to pot and stir.  
  • Place onions, parsnips, mushrooms, and garlic in pot, stir. 
  • Cook on medium heat until vegetables are cooked through. 
  • Salt and pepper to taste – you will need a generous amount. 
  • Turn to low heat. 
  • Add kale and coconut milk, stir together. 
  • Simmer for about 10 min and serve. 

Tip: I like to cook this on low and simmer for a long time to increase the flavors. 

 

Yep, that’s right! Anyone who knows me, knows I love dessert. So how are we going to get by with this one? This one will require a bit more work but it’s a nice treat for the holidays. And, even though you get to make your own crust, it’s still pretty simple. 

Recipe 4: Week of November 24

Sports Nutrition Playshop | March 8, 2020

 

 

 

 

Pumpkin Pie

Crust Ingredients: 

  • 1 cup blanched almond flour
  • 2 Tbsp coconut flour sifted (I just used 2Tbsp oat flour, not sifted) 
  • 2/3 cup tapioca flour
  • 1/2 cup palm oil shortening cold, or grassfed butter, or a combination of both
  • 1 Tbsp Maple Sugar or coconut sugar
  • 1/2 tsp fine grain sea salt
  • 1 egg

Filling Ingredients: 

  • 15 oz can pumpkin puree
  • 2/3 cup full fat coconut milk blended
  • 6 Tbsp pure maple syrup or a tbsp or 2 more if you’d like it sweeter
  • 2 tsp pure vanilla extract
  • 1 Tbsp pumpkin pie spice
  • 1 tsp cinnamon
  • Pinch salt
  • 2 large eggs room temp
  • 1 egg yolk room temp

Crust Directions: 

Preheat your oven to 375 degrees F.  In the bowl of a food processor, pulse all crust ingredients EXCEPT egg to create thick crumbs, then pulse/process in the egg until a dough forms.

Gather the dough into a ball, wrap in plastic, and chill in the refrigerator at least 20 minutes prior to rolling or pressing into your pie dish.

To get the dough into your pie dish, you can either:

Roll out the dough into a circle between two sheets of parchment. Place your pie dish upside-down over the dough, then using the bottom parchment paper, flip the dough into the dish. Finish by pressing it into the bottom and sides of the pie dish to fit – this dough will break easily since it lacks gluten, however it also repairs incredibly easily and can withstand a lot of manipulation without affecting the final product!**

If you don’t wish to roll out the dough (or find it tricky) you can simply press evenly into 9 inch pie dish using your hands.  Be patient and refrigerate dough as needed to make it easier to work with**

Once pressed into the pie dish, gently pierce the dough with a fork all over so it doesn’t puff up while baking.

Bake pie crust in 9” pie dish in the 375 degree oven for 10 minutes until bottom is set, remove from oven and allow to cool for 5 minutes before pouring in filling.

Filling Directions: 

Whisk all ingredients except eggs, then whisk in eggs and egg yolk 1 at a time, don’t overmix.

Pour filling into partially baked crust, spreading it all around to seal edges. Cover crust with aluminum foil and bake (at 375 degrees F) for 55-65 minutes or until center is nearly set (still a bit jiggly) and crust is deep golden brown.

Allow to cool completely at room temperature to avoid excessive cracking of the filling. Once cooled, serve, or, cover and store in the refrigerator for up to 2 days prior to serving.  Serve topped with coconut whipped cream if desired. Enjoy!

Notes: 

*Coconut sugar will cause the crust to darken more than maple sugar. 

**Unlike a traditional gluten-containing crust, you can’t “overwork” the dough, so take your time as needed pressing it into the pie dish.