Beef and Veggie Ginger Stir Fry

March 23, 2012 By Leave a Comment

One of my biggest struggles is getting my husband to eat veggies. For him, veggies is the lettuce, tomato, onion and pickles on his burger. His biggest complaint is that veggies are bland and don’t have much flavor. While I disagree with him, I have had great success with getting him to eat his veggies in this very flavorful Beef and veggie ginger stirfry that I serve over a bed of organic brown rice:

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Beef and Veggie Ginger Stir Fry

Rating: 51

Beef and Veggie Ginger Stir Fry

Ingredients

  • For the beef:
  • 1 tablespoon cornstarch
  • 3/4 pound boneless sirloin, cut across the grain into 1/4-inch-thick slices

  • For the sauce:
  • 1 tablespoon cornstarch
  • 1 teaspoon sugar
  • 1 tablespoon soy sauce
  • 1 tablespoon red wine vinegar
  • 1/4 cup vegetable broth

  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon minced gingerroot
  • 1 tablespoon minced garlic
  • 3 cups mixed veggies (I used a frozen Thai Stir Fry Mix)
  • cooked organic brown rice as an accompaniment

    20120323-070757.jpg

Instructions

  1. Prepare the beef:
    In a small bowl toss beef in the corn starch.
  2. Make the sauce:
    In a small bowl dissolve the cornstarch and sugar in the soy sauce, red wine vinegar, and the broth.
  3. Stir fry all of the ingredients:
    Heat a wok or large heavy skillet over high heat until it is hot, add 2 tablespoons of the olive oil, and heat it until it just begins to smoke. Stir-fry the beef in the oil in batches for 1 minute, or until it is no longer pink, and transfer it as it is cooked with a slotted spoon to a plate.
    20120323-070813.jpg

    Add the remaining 1 tablespoon vegetable oil to the wok, heat it until it is hot but not smoking, and in the oil stir-fry the gingerroot, the garlic, for approximately 30seconds. Add the vegetables and stir-fry the mixture until the vegetables soften. Stir the sauce, then add it to the wok with the beef and any juices that have accumulated on the plate, and stir the mixture continuously until the sauce is thickened and the beef is heated through. Transfer the mixture to a heated platter and serve it with the brown rice.

    20120323-070901.jpg
http://www.mamavation.com/2012/03/beef-and-veggie-ginger-stir-fry.html

 

Enjoy!

Now it’s you turn! Please link up your healthy recipes below:

Submitted by Janice (@fitcheerldr) from Fitness Cheerleader. Mama of 3 gals, runner, and Kinesiologist.

Filed Under: Featured, Food, Longterm

Tahini Tuna Salad

March 16, 2012 By 4 Comments

I will admit it. I know how healthy tuna is for me but I get bored with it. Tuna Salad isn’t very exciting.

Then I heard about a Lebanese style Tahini Tuna recipe. It lets me enjoy those omega-3 fatty acids without the mayonnaise or pickle juice. Tahini is a paste made from sesame seeds and olive oil. It is found in hummus and used in other Middle Eastern dishes. The taste is distinct and this recipe has become my new go-to tuna dish. Enjoy it on crackers, bread, lettuce wraps or with chopped veggies. Enjoy all the benefits a classic with a Middle Eastern twist!

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Tahini Tuna Salad

Rating: 51

Tahini Tuna Salad

Ingredients

  • Tahini Dressing:
  • 2 Tbsp. Tahini*
  • 1 6oz container of plain Greek yogurt
  • 1 lemon, juiced
  • 2 Tbsp. dried parsley
  • 4 cloves of garlic, minced
  • 1/2 tsp. chili powder
  • 2 tsp. cumin
  • salt and pepper to taste

    Tuna Salad
  • 1 can of tuna packed in water, drained and flaked
  • 1/2 c. onion, diced
  • 1/2 c. celery diced
  • 2 Tbsp. capers
  • 1 Tahini Dressing recipe

Instructions

  1. Tahini Dressing:
    Combine all ingredients in a bowl and whisk together. Chill in the refrigerator to let the flavors meld. This dressing can be made up ahead of time or used immediately. It gets better after an hour or more.
    20120315-210114.jpg

  2. Tuna Salad:
    In a bowl toss the Tuna ingredients till they are all coated evenly. Cover and chill until you are ready to use. Use it like you would your traditional tuna salad.
    20120315-210108.jpg

Notes

Make sure to mix your jar of Tahini well to incorporate the oil before measuring. You can find Tahini with other spreads like natural peanut butter in the health food section. One can will last you for a long time and many delicious recipes.

http://www.mamavation.com/2012/03/tahini-tuna-salad.html

Enjoy!

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Submitted by Andrea (@notimeMom) from Adventures in All Things Food. Farmer’s wife, SAHM and foodie at heart.

Filed Under: Featured, Food, Longterm Tagged With: , , ,

Make Your Own Taco Seasoning

March 9, 2012 By 2 Comments

Tacos when made with lean organic beef or turkey can be a healthy and satisfying dinner for the whole family.   Pairing them with healthy toppings like vegetables and salsa adds nutrition, flavor, and color.  Watch out for that pre-packaged taco seasoning though.  Most contain high amounts of sodium and even some additives like MSG.  It’s easy to make your own, and you can even make a larger batch to keep in your spice drawer.  This recipe calls for 1/4 tsp. of salt per 1 lb. ground beef or turkey.  That works out to only 96 mg sodium per person!

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Make Your Own Taco Seasoning

Make Your Own Taco Seasoning

Ingredients

  • 1 Tbsp. chili powder
  • 1/2 tsp. garlic powder
  • 1/4 tsp. onion powder
  • 1/4 tsp. red pepper flakes
  • 1/4 tsp. dried oregano
  • 1/2 tsp. smoked paprika
  • 1.5 tsp. ground cumin
  • 1/4 tsp. sea salt
  • 1/2 tsp. ground black pepper

Instructions

  1. Mix all ingredients. After meat is browned, drain fat. Stir in taco seasoning and 3/4 cup water. Simmer for 5 minutes

Notes

You can adjust the heat by adding more or less red pepper flakes (or by keeping them out all together) and adjusting the black pepper. Play around with the mix and make it your own.

If making in bulk, store in airtight container for up to 6 months. Use 3 Tbsp. per 1 lb. meat.

http://www.mamavation.com/2012/03/make-your-own-taco-seasoning.html

Tip: Try buying your spices from the bulk section of your natural grocer (like Sunflower Market or Sprouts) to save even more money!


Enjoy!


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Alysa Bajenaru, RD is the official dietitian of Mamavation. You can find her blogging, tweeting, or chasing after one of her kids.

Filed Under: Featured, Food, Longterm

Black Bean and Quinoa Salad

March 2, 2012 By 4 Comments

Quinoa (pronounced ‘keen wah’) is one of my favorite foods to cook with because it’s highly versatile, and a great substitute for pasta for celiacs because it’s gluten-free. It’s also very nutritious, has all 8 essential amino acids, is high in protein, and a source of zinc, copper, manganese, magnesium, vitamin E, and folic acid. Many refer to it as a “super-food”, I just call it versatile and yummy!

Below is my pre-race secret weapon, and my favorite quinoa salad recipe:

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Black Bean and Quinoa Salad

Rating: 51

Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

Black Bean and Quinoa Salad

This yummy quinoa salad can be served hot or cold, as a side dish, in a wrap or with some sliced avocado. You can also add other vegetables such as: green pepper, celery, or carrots.

Ingredients

  • 2 tablespoons vegetable oil
  • 1 onion, chopped (I used a red onion)
  • 3 cloves garlic, peeled and chopped
  • 3/4 cup uncooked quinoa
  • 1 1/2 cups vegetable broth
  • 1 teaspoon ground cumin
  • salt and pepper to taste
  • 1 cup frozen corn kernels
  • 2 (15 ounce) cans black beans, rinsed and drained
  • 1 tomato


Instructions

  1. In a medium sauce pan, sauté onion and garlic in olive oil over medium heat until lightly browned.
  2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
  3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through.
  4. Mix in the black beans and tomato.
http://www.mamavation.com/2012/03/black-bean-and-quinoa-salad.html

Enjoy!
Now it’s you turn! Please link up your healthy recipes below:

Submitted by Janice (@fitcheerldr) from Fitness Cheerleader. Mama of 3 gals, runner, and Kinesiologist.

Filed Under: Featured, Food, Longterm Tagged With: ,

Apple and Thyme Porkchops

February 24, 2012 By 4 Comments

I have never been a big fan of porkchops. They were either too dry, breaded and oily or just tasted kinda, “meh”. Well, until I found this porkchop recipe. Bursting with flavors, this chop won’t need a lot of extra salt, a can of anything and you won’t even miss the breading.

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Apple & Thyme Porkchops

Apple & Thyme Porkchops

Ingredients

  • 1/2 c. apple juice (or 1/4 c. apple cider)
  • 4 boneless pork chops, excess fat trimmed
  • 1 sml. yellow onion, thinly sliced
  • 2 tart apples, peeled and thinly sliced
  • 3/4 c. chicken stock
  • 1 Tbsp. apple cider vinegar
  • 2 tsp. dijon mustard
  • 1/4 tsp. dried thyme
  • salt and pepper to taste

    20120223-213345.jpg

Instructions

  1. Preheat the oven to 350 degrees.
  2. Put the apple juice in a small saucepan and reduce as you prepare the rest of the dish. This will concentrate the flavor and is not necessary if you use apple cider.
  3. Lightly salt and pepper the pork chops and sear the outside. Set aside.
  4. Saute the onions over medium low heat till caramelized, but not burned. Set aside and saute the apple slices till soft. Combine with the onions.
  5. Mix the stock, apple cider vinegar, mustard and thyme.

    20120223-213332.jpg
  6. Put a thin layer of apples and onions down in a oven-safe pan. I like to use cast iron. Add the porkchops and then cover with the remaining apples and onions. Pour the liquid on top.
  7. Cover with foil and bake for 10 - 15 minutes or until the pork chops' internal temperature reaches 145 degrees. (http://www.fsis.usda.gov/factsheets/Pork_From_Farm_to_Table/index.asp)
http://www.mamavation.com/2012/02/apple-and-thyme-porkchops.html

Enjoy!

Now it’s you turn! Please link up your healthy recipes below:

Submitted by Andrea (@notimeMom) from Adventures in All Things Food. Farmer’s wife, SAHM and foodie at heart.

Filed Under: Featured, Food, Longterm

Herbed Meatballs Recipe

February 17, 2012 By 4 Comments

Part of living a healthy lifestyle is being prepared.  Since life throws us constant curveballs, it’s a good idea to have some healthy meal options on standby for those crazy days.  Meatballs are great to make ahead and freeze.  You can pull them out and heat them in a pinch.  Serve with marinara or bbq sauce.  Pair them with pasta or a salad and fruit.  Meatballs are versatile, and a crowd pleaser.  These are even perfect to take to a party!  The ones pictured above were made for our Valentine’s Day appetizer party.  They were a hit!

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Healthy Herbed Meatballs

Rating: 51

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Healthy Herbed Meatballs

Ingredients

  • 1/4 cup quinoa flakes (could also use rolled oats)
  • 1/4 cup low-sodium chicken broth
  • 1 large egg, lightly beaten
  • 1.5 tsp Herbes de Provence (or Italian seasoning)
  • 1/2 tsp. ground cumin
  • 1/2 tsp. black pepper
  • 1 clove garlic, minced
  • 1/2 cup yellow onion, minced
  • 1/4 cup fresh parsley, minced
  • 2 Tbsp. tamari (or soy sauce)
  • 1 lb. lean ground beef (could also use bison, turkey, or chicken)

Instructions

  1. In a medium bowl, combine quinoa flakes (or oats) and chicken stock. If possible soak for up to 8 hours (if not soaking in advance, quinoa flakes may work better because they absorb liquid faster). Add egg, herbs, spices, onion, parsley and tamari (or soy sauce).
  2. Crumble ground meat into a large bowl. Add egg mixture and mix with clean bare hands. Mix gently, pulling the meat apart, not packing it together.
  3. Bake meatballs on parchment-lined backing sheet at 400 degrees for 20 minutes. Alternate cooking method: simmer in 1/2 cup water in a covered skillet for 15 minutes. Serve with marinara sauce or bbq sauce. Freeze unused meatballs within 3 days.
http://www.mamavation.com/2012/02/herbed-meatballs-recipe.html

Recipe adapted from Rachel Albert

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Submitted by: Alysa (@inspiredrd) from InspiredRD.com Dietitian, Personal Trainer, Cook, Crafter, Wife, Mom, proud wearer of onion-goggles. New Celiac. Official dietitian of Mamavation & Baby Boot Camp.

Filed Under: Featured, Food, Longterm

Roasted Winter Salad with Beet Chips and Oven Roasted Butternut Squash Recipe

February 3, 2012 By 4 Comments

Salads boring? No way! Winter gives us some fun and healthy ways to shake things up. Go beyond the usual cucumbers and tomatoes for some colorful seasonal treats. This is a great salad to help recover from Superbowl party food.

The beet chips and walnuts add an extra crunch, the roasted butternut squash lends some natural sweetness and the yogurt dressing helps to add an acidic element. Each of the elements can be made up ahead of time and the salad thrown together quickly.

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Roasted Winter Salad with Beet Chips and Oven Roasted Butternut Squash

Rating: 51

Roasted Winter Salad with Beet Chips and Oven Roasted Butternut Squash

Ingredients

  • Roasted Beet Chips *recipe below
  • Oven Roasted Butternut Squash *recipe below
  • Walnuts or nut of choice
  • Mixed Greens - I like the Spring Salad Mix
  • Dress with your favorite dressing (I enjoy a simple Greek Yogurt Dijon)


  • Roasted Beet Chips

Instructions

  1. Preheat the oven to 325 degrees.
  2. Cut off the top and bottom of your beet.
  3. With a vegetable peeler, take off the outer skin.
  4. With a mandolin, slice the beets 1/16" thick. *Optional - use a mini cookie cutter for shapes.
  5. Blot the beet slices with a paper towel. The dryer the slices, the crispier they will become
  6. In a bowl, toss lightly with olive oil and salt
  7. Lay in a single layer on a lined cookie sheet.
  8. Bake for 20 minutes with a rimmed baking sheet inverted on top
  9. Flip the chips and remove the extra baking sheet. Bake for an additional 10 - 12 minutes until the chips start to crisp up.
  10. Cool on a wire rack and the chips will continue to crisp.

    Oven Roasted Butternut Squash


  11. Preheat the oven to 425 degrees.
  12. Cut the neck and bulb apart from the squash. The bulb needs to be cut in half and the seeds removed with a spoon.
  13. Use a vegetable peeler to remove the skin.
  14. Cut the squash into 1" rounds and then cube.
  15. Toss the cubes lightly with olive oil
  16. Place the cubes on a cookie sheet in a single layer. Parchment works best, but aluminum foil is also fine.
  17. Bake for 20 - 25 minutes. Turn the cubes gently halfway through. The squash is ready when it is fork tender and the edges begin to brown.
  18. Let the squash cool before adding to your salad.
  19. Toss the beet chips, roasted squash and walnuts with your salad mix. Enjoy with your favorite dressing.
http://www.mamavation.com/2012/02/roasted-winter-salad-with-beet-chips-and-oven-roasted-butternut-squash-recipe.html


Enjoy!

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Submitted by Andrea (@notimeMom) from Adventures in All Things Food. Farmer’s wife, SAHM and foodie at heart.

Filed Under: Featured, Food, Longterm Tagged With: , , ,

Easy Turkey Chili Recipe

January 27, 2012 By 5 Comments

It’s 5 pm and you have nothing planned for dinner, what do you do?  Grab some fast food?  How about making your own fast food that is healthy and delicious?  This chili recipe is easy enough to throw together in 30 minutes, and the whole family will love it.  Keep the ingredients on hand for those crazy nights when you might be tempted to call the pizza guy!

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Easy Turkey Chili

Rating: 51

Prep Time: 5 minutes

Cook Time: 45 minutes

Easy Turkey Chili

Ingredients

  • 1 Tbsp. olive oil
  • 1 lb. ground turkey
  • 1 yellow onion, chopped
  • 3 cloves garlic, minced
  • 2 cups water
  • 28 oz. can diced fire-roasted tomatoes (I used Muir Glen)
  • 2 cups pinto beans (I used some from my frozen stash, you could use 1 can if you want)
  • 2 Tbsp. chili powder
  • 1/2 tsp. paprika
  • 1/2 tsp. dried italian seasoning
  • 1/2 tsp. ground cumin
  • 1/2 tsp. salt
  • 1/2 tsp. ground black pepper
  • Optional toppings - cilantro, green onion, avocado, shredded cheese

Instructions

  1. Heat oil in a large pot over medium-high heat. Add turkey and stir until cooked through.
  2. Add onions and garlic, stir and cook until tender, about 5 minutes.
  3. Add water, tomatoes, beans and spices. Stir.
  4. Bring to a boil. Reduce heat to low and cover. Simmer for 30 minutes or until ready to eat.
  5. Serve with optional toppings.
http://www.mamavation.com/2012/01/easy-turkey-chili-recipe.html

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Submitted by: Alysa (@inspiredrd) from InspiredRD.com Dietitian, Personal Trainer, Cook, Crafter, Wife, Mom, proud wearer of onion-goggles. New Celiac. Official dietitian of Mamavation & Baby Boot Camp.

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Healthy Granola Bar Recipe

January 20, 2012 By 9 Comments

Due to popular demand, today’s recipe is how we make granola bars in our house.

These are amazingly delicious, and my fiance even likes them, and he doesn’t like granola bars.

Not only are they yummy, they’re packed with all sorts of ingredients that are good FOR you! Nutritional yeast is one of those good FOR you ingredients.

What’s nutritional yeast you ask?

Well, it’s a yeast grown on beet sugar and molasses, then fermented and dried so it’s gluten free and won’t form yeast in your body. It’s great for nursing moms (helps with milk production if you’re “feeling low”!) and is beneficial for babies who aren’t nursing.

It is SUPER rich in B vitamins (just 1Tbsp contains 100% of the daily B12 recommended for an adult), a great source of 18 amino acids and 15 minerals (including phosphorus, zinc, selenium, iron and magnesium). It also contains protein, folic acid, biotin and a load of other vitamins!

It’s sometimes available in your bulk section, or you can order it on Amazon!

So without further ado, I give you…..

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Granola Goodness Bars

Granola Goodness Bars

Ingredients

  • 2 cups old fashioned oats (I use the Quaker Oats, but Bob's Red Mill makes some good ones too)
  • 1 cup chopped nuts (measure them AFTER you chop them..I used almonds)
  • 2T sunflower seeds (totally optional)
  • 1/4c nutritional yeast
  • 1tsp pure vanilla extract
  • 1/3c honey
  • 1/3 agave syrup
  • 3T coconut oil (or homemade coconut butter, if you're so inclined..recipe here: http://www.crunchybetty.com/coconut-butter-recipe-3-steps-to-bliss)
  • 2 cups chopped dried fruit (for this batch, I used apricots and dried cranberries...look for fruits that are unsulphered and where fruit is the only ingredient)
  • palmful candied ginger, chopped
  • Trader Joe's Dark Chocolate Cocoa Nibs (usually by the register, in a little mint-type tin. Can't find another place to get these, but they're totally optional)

Instructions

  1. Preheat the oven to 350F. Butter (or use coconut oil) a brownie pan (8x8) and line with parchment paper. (DON'T use wax paper. Your granola bars will taste like candles. Ew.)
  2. On a rimmed baking sheet, add oatmeal, nuts and sunflower seeds (if using). Stir to distribute evenly. Bake for 8-10 minutes, stirring occasionally, until fragrant and lightly browned. WHILE you are toasting these, melt the coconut oil.
  3. Remove the oatmeal mix from the oven into a large mixing bowl and reduce oven temperature to 300F.
  4. Stir in nutritional yeast. While mix is still warm, add all other ingredients EXCEPT cocoa nibs. Stir until well-combined.
  5. Pour mixture into prepared pan and using a spatula (or your hand in a plastic bag), press until mix is even and tightly packed.
  6. Bake for 20-25 minutes, until edges are browned. (Bake for 20 if you want chewy, not crunchy bars).
  7. Right after removing from oven, scatter cocoa nibs (I used half the tin, but you can use more if you'd like) and press them into the surface of the granola.
  8. Let cool for 2-3 hours and then cut into squares or bar shapes. You can store these in the freezer if you'd like, they stay good in an airtight container at room temperature for about 2 weeks.
http://www.mamavation.com/2012/01/healthy-granola-bar-recipe.html

ENJOY!

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Submitted by Libby (@miacupcake) from Bruises in the Frosting. Mom. Derby girl (team FLASH). Baker. PR-friendly blogger. Postpartum doula. Firmly anti-Beeber. Mamavation Grad. AWESOMESAUCE.

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Healthy Crock Pot Tuscan Bean Soup Recipe

January 13, 2012 By 7 Comments

I love to warm up with a good hearty soup and since my family doesn’t eat meat everyday this recipe has become one of my favorites. It packs the fiber power of beans and veggies with the beta carotene and calcium of kale in a lovely and simple soup.

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Healthy Crock Pot Tuscan Bean Soup Recipe

Healthy Crock Pot Tuscan Bean Soup Recipe

Ingredients

  • 2 c. dry cannellini beans
  • 3 Tbsp. salt (for the brine)
  • 1 Tbsp. olive oil
  • 1 large onion, chopped
  • 2 celery ribs, chopped
  • 2 medium carrots, peeled and chopped
  • 8 med. garlic cloves, peeled and crushed
  • 4 c. chicken or vegetable stock
  • 3 c. water
  • 2 bay leaves
  • 1 generous bunch of kale, washed
  • 1 can of diced tomatoes, drained
  • 1 sprig of fresh rosemary
  • Salt & Pepper to taste

Instructions

  1. The night before, put 2 cups of dry beans in a large bowl with 3 Tbsp. salt and 4 quarts water. Cover with plastic wrap and allow to brine overnight. Surprised by this step? This tip comes from Cooks Illustrated for preparing dry beans. Really, it works!

    20120112-215119.jpg

  2. In the morning, drain and rinse the beans well.
  3. Combine the stock, water, bay leaves and soaked beans in a crock pot. Set the crock pot for 8 hours (low setting).

    20120112-215126.jpg

  4. When there is 4 hours remaining on the crock pot, get the vegetables ready. In a large skillet, combine the olive oil, onion, celery, carrot and garlic over medium heat. Soften the vegetables till they start to become translucent.
  5. Add the vegetables to the crock pot and continue cooking.
  6. With 30 minutes remaining for the soup, chop the kale and remove any tough ribs. Add these and the drained tomatoes to the crock pot.

    20120112-215139.jpg

  7. When the soup has finished, switch it over to warm. Submerge your rosemary and leave it for only 15 minutes. It will infuse the soup with it's oils. ...and it smells amazing!

    20120112-215133.jpg

  8. Remove the rosemary sprig and add salt and pepper to taste.
http://www.mamavation.com/2012/01/healthy-crock-pot-tuscan-bean-soup-recipe.html

Enjoy!

Now it’s you turn! Please link up your healthy recipes below:

Submitted by Andrea (@notimeMom) from Adventures in All Things Food. Farmer’s wife, SAHM and foodie at heart.

Filed Under: Featured, Food, Longterm Tagged With: ,