Monday, July 22, 2013

Cook your Best Steak and Venison Steak Salad

Steak cooks quickly and requires very little prep time in the kitchen.  Perfect for nights when it's just too hot to stand over the stove-top.  However, many people are unsure of how to cook with venison or beef steak, so here are some tips!
1.  Deer are free range, so they roam and exercise more than domestic animals. This is one of the reasons venison may become dry and less tender if cooked too long since the short muscle fibers will get tough.
2.  The finer cuts like tenderloin, loin or steaks only need to cook a few minutes per side on high heat.  Typically 3 to 4 minutes per side is plenty.
3.  Also, marinating is a great method to reduce any gamey flavor and to help soften less than the tender cuts of beef steak.
4.  Prior to marinating, be sure to remove any fat from the steak.
5.  After cooking, serve immediately.   Best flavor comes hot off the grill.
For a hot night, a cold, veggie filled salad is just perfect.  Make it a full meal with a boost of lean protein like venison steak or beef flank steak.

Teriyaki Venison Steak Salad
-1/2 lbs venison steak or beef flank steak
-1/2 cup Soy Vay Veri Veri Teriyaki
-5 cups of chopped mixed salad greens like arugula, baby greens & spinach
-1/2 cup of halved cherry tomatoes
-1 crown of broccoli, large, chopped
-1/4 cup raw walnuts
-1/8 cup brown sesame seeds

Marinate the venison for 30 minutes in a Teriyaki marinade.  I recommend SoyVay Veri Veri Teriyaki, since even though it is store bought it's very clean and prepared with preservative free soy sauce, fresh ginger and garlic, onions, expeller pressed soy and sesame oils and bursting with sesame seeds.

Heat your grill and cook meat to medium rare, tossing on broccoli in the final flip of the steak to blacken slightly.  Allow meat to cool for 1 minute and then slice thin.  Toss with baby spinach, baby greens and arugula, raw walnuts, grilled broccoli, sliced cherry tomatoes and toasted brown sesame seeds.  For your dressing, just splash a tiny bit of fresh marinade and toss well.  Enjoy!
Kelly Bowlin
Kelly Bowlin

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Friday, July 12, 2013

Is the Taco as American as Apple Pie?

A continuance of subject on an American family favorite: the taco, but first a brief history. This favorite food was heavily introduced to the American public in the early 1950’s when Taco Bell founder, Glen Bell, borrowed heavily from his Mexican-American neighbors and opened up his restaurants in areas of different ethnic and racial makeups. While Bell certainly did not invent the taco (patent records give that honor to Mexican restaurateurs located in California in the 1940’s), he did help assimilate this native Mexican food into the general American population. Today, the debate continues to wage whether or not the taco is authentic or not. While I cannot give a finite answer on that, I can tell you the following taco recipe is definitely not authentic, but still delish.

Shrimp and Slaw Taco with Grilled Corn and Refried Black Beans

All of these ingredients go so well together that you can make them all part of the taco, mix and match, or choose one ingredient only and eat the rest on the side. It’s a very family friendly approach to taco night.

1 lb. of raw shrimp, peeled and de-veined
1 TBSP oil
Juice of 1 lemon, divided
¼ cup Uncle Bob’s Sauce
½ head of savoy cabbage
1 TBSP ground Herb de Provence
1 TBSP red pepper flakes
1 tsp. pink Himalayan salt
3 TBSP chopped chives
4 Peeled corn on the cob
1 can black beans, drained very well
1 tsp. oil
6 cherry tomatoes, quartered
1 tsp. ground cumin
8 corn tortillas

Special equipment needed: 3 large grill skewers and a grill

In a bowl, mix the raw shrimp, oil, 1 TBSP of the lemon juice together. Thread the shrimp onto skewers and set aside. Heat your grill to medium high heat, add the peeled corn on the cob and rotate frequently to avoid burning. Cook for about 15 minutes, then add the shrimp to the grill. Turn after about 2 minutes and cook for another 2 minutes on the other side. Coat the cooked side of the shrimp with a swipe of Uncle Bob’s sauce (a vinegar and tomato sauce with spices that is a mix between BBQ sauce and a St. Louis BBQ sauce variety) and remove from grill when shrimp is fully cooked. Set aside.

Meanwhile, while the corn is cooking, slice ½ a head of Savoy cabbage (discarding the tough white core) very thin and add to a large bowl. Toss with the remaining lemon juice, ground herbs, red pepper flakes, chives and salt. Toss well and allow to marinate.

In a small pot, add the drained black beans to the pot. Using a spatula, smash about ½ of the beans while leaving others unscathed. Mix together well. Add the oil, tomatoes and cumin and mix well. Heat over low heat until the mixture is steaming, but the tomatoes still have some body.
Heat your corn tortillas is a heavy pan and then assemble your amazing meal! Try combinations of black beans topped with shrimp and slaw or just shrimp and slaw or just beans and slaw, you get the idea! Have fun. Serves four (two tortillas and 1 corn per person)  

 If you have leftovers, toss them together! They make a wonderful salad for your lunch the next day. 

Monday, July 8, 2013

Tacos Five Ways. Five Ingredients Each.

Ahh, the taco, a humble tortilla wrapped around a filling can tip the scales at over at 500 calories a piece for the American tradition of ground beef and cheese. I’ll be honest, there is nothing I love more than a taco, but I just can’t justify that calorie cost. Feel the same? Read on as I have 5 simple and satisfying taco combinations for you featuring just five ingredients each. Let’s get cooking.

Pan Asian Taco: Pork Tenderloin, caramelized onions and mushrooms, spinach and hoisin sauce

Marinate one pound of pork tenderloin in ½ cup of soy sauce and a splash of olive oil for 10 minutes. Meanwhile, thin slice a large onion and 10 button mushrooms. Sauté on low heat in a skillet for 20 minutes or until onions are nice and brown. Set aside. 

Toss marinated pork on the grill and cook completely done, about 15 minutes, turning over half way through.  Slice thin and serve immediately with flour tortillas, chopped spinach, a dollop of hoisin sauce and onions and mushrooms on top. Serves four.

The Cobb Salad Taco: Grilled Chicken, spring greens, hard-boiled egg chopped, avocado and lemon juice

Season two boneless, skinless chicken breasts with salt and pepper and toss on the grill. Cook completely about 8 minutes per side. Set aside and allow them to rest for 5 minutes and then chop into a large dice.

 Peel 2 hard-boiled eggs, chop and mix with one chopped avocado (see directions under flank steak recipe) and the juice of one lemon. Assemble your taco with a flour tortilla, a handful of spring greens, a spoonful of egg, avocado mixture and ½ cup of chopped chicken.  Serves four.

The New American Tradition Taco: Flank Steak, Romaine lettuce, avocado, chives and Sriracha sauce
Allow steak to rest at room temperature for 30 minutes or more then sprinkle steak with a little salt and pepper. Toss on grill and sear about 4 minutes per side. Let this rest for 5 minutes while you prep the rest of the ingredients. 

Chop and wash romaine lettuce. Cut chives into little dots. Slice one avocado lengthwise around the core and split in half. Remove the pit and with a small knife (not super sharp), cut the flesh into a dice while it’s still in the shell. 

Use a spoon to remove the flesh into a bowl. Assemble your tacos: flour tortilla, Sriracha (to taste or use salsa), romaine lettuce, avocado chunks and flank steak. Serves four.

The Clean Fish Taco: fish with cabbage, lemon juice, Greek yogurt and wasabi

Cut one pound of fresh fish into small fillets and toss in a small amount of fresh lemon juice and 2 TBSP of olive oil salt and pepper. Allow to marinate for 30 minutes.  Meanwhile slice half of a red cabbage into thin slices and squeeze the juice of one lemon onto it. 

Mix ¾ cup of Greek yogurt and 1 TBSP of Wasabi together in a small bowl. Heat a large sauté pan over medium high heat. Add the fish to the pan and don’t move the fish in the pan for 4 minutes. Allow the bottom to brown and then flip over and cook for another 2 minutes.

 Assemble your taco with a corn tortilla (warmed in pan for 20 seconds per side) topped with 2 TBSP of the yogurt mixture, a pinch of cabbage and fish. Serves four. 

The Truffled Egg Taco: Farm Fresh Eggs, sauteed spinach, white truffle oil, chives and Sriracha dots

Mix two eggs together and add to a large cast iron skillet. Cook thoroughly and set off to the side of the pan, finishing with a few drops of white truffle oil (about 1 tsp.)  

Add one cup of spinach to pan and cook until wilted. Assemble your tacos: flour tortilla, ½ of the spinach, ½ of the cooked and truffled eggs, a sprinkle of freshly chopped eggs and dot the top with Sriracha. Serves 2.

Wednesday, July 3, 2013

I'm Done Feeling...

Okay...I'm done. I'm done feeling bloated. I'm done feeling like I don't want to put my swim suit on. I'm done feeling tired. I'm done dreading what I'm going to look like in my wedding dress!

Start with me July 8th...I'm using the brand new Focus T25 for 4 weeks and I'll coach you everyday in my exclusive Facebook group. You don't have to be local to join me either.

What do you have to do? Five days a week in the comfort of your home complete one of the 11 workouts that are only 25 minutes, clean up your act in the kitchen and eat better. Replace one meal a day with a Shakeology and boom, you're gonna get results babe.

I'm doing it and my fiance is too. Are you in? I'm serious! I almost put a picture of myself in a swim suit...on Facebook. It's bad y'all. Help me and I'll help you. I always do better with a group:) That' one of the reasons I love teaching classes.