Crockpot Shredded Beef

Everyone knows that making more of your own food from home is a guaranteed way tp consume less calories and junk. But cooking all of your meals is definitely easier said than done. The idea alone can be intimidating and overwhelming. One of the easiest ways to tackle cooking more of your own food is to take the time to meal prep and plan at the beginning of the week. Block out 2-3 hours on one of your off days to do some of the time consuming prep work for the recipes you plan on making that week. Cooking big batches of grains, cleaning and chopping vegetables, and even assembling spice blends ahead of time, will save you time throughout the week.

This is a great go to recipe to include in your meal prep day. Beef isn’t the leanest of animal proteins, but when balanced with plenty of vegetables and a healthy source of carbohydrates (starchy vegetables or whole grains), it can be a great affordable source of nutrition. And having a cooked, ready to eat source of protein in your fridge is awesome for building quick meals. You can toss this beef onto a salad, put it on top of a baked potato, pair it with brown rice and sautéed veggies, or even fold into a whole wheat tortilla to make a quesadilla.

From now till March 24 at Whole Foods Market…

USA Boneless Beef Sirloin Steak is on sale for $7.99/lb (Reg. $11.99/lb- Save $4/lb)!

Ingredients

2-3 lb. sirloin steak

1-2 large yellow onion, sliced

½ cup beef broth

1 tsp. salt

1 tsp. garlic powder

½ tsp. black pepper

½ tsp. chili powder

Put the meat in the crockpot first. Then add the broth- then the onions, and then the spices. Cover and cook on low for 8 hours. Once down, take two forks and shred the meat. Eat right away or let come to room temperature, divide into 4 oz. portions, and store for up to 5 days in the fridge.

headshotAllison is the Metro Healthy Eating Specialist for the Bethesda, Friendship Heights, and Tenleytown Whole Foods Market locations. She loves to help customers find their healthy eating balance. She offers a plethora of free services including, one on one consultations, store tours and events, food and recipe advice, and coaching on how to make healthy choices. Email her at allison.godfrey@wholefoods.com to ask any questions, plan an event, or to set up a consultation.

Twitter: @WFMBethesda

Instagram: @WFMBethesda

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Deconstructed Cabbage Rolls

Stuffed cabbage rolls are a popular dish in a myriad of different cuisines. The filling is traditionally some type of ground meat, vegetables, and grains. While cabbage rolls are versatile and delicious, they can be time consuming to cook taking upwards of two hours to be done. This recipe cuts the time by deconstructing the cabbage rolls and un-stuffing them.

Green cabbage is simmered to a perfect level of tenderness and combined with ground chicken meatballs and a tomato based sauce. Cabbage is great for detoxifying the body and full of vitamin K, which supports a healthy brain. Ground chicken is leaner than a red meat option, but remains flavorful with the spice blended tomato sauce.

Until March 17 at Whole Foods Market…

Organic Green Cabbage is on sale for $.69/lb. (Reg. $1.49/lb… over 50% off)

Freshly Ground Chicken Breast is on sale for $4.99/lb (Reg. $6.99/lb… save $2/lb.)

Ingredients

1 head of green cabbage, cored and cut into strips

1 tsp. smoked paprika

¼ tsp. garlic powder

¼ tsp. onion powder

Pinch of ground cloves

½ tsp. salt

¼ tsp. pepper

1 can (15 oz) tomato sauce

2 lb. ground chicken

2 eggs

½ cup whole wheat bread crumb

(make it gluten free by using ¼ cup almond flour and 3 tbl. coconut flour)

2 tbsp. minced fresh parsley

4 cloves of garlic, minced

1 can (15 oz) diced tomatoes

1 tbl. lemon

Directions

Pour 1 cup of water into a large pot, bring to a boil. Place cabbage strips into the pot. Cover the pot. Steam cabbage over medium heat for 15 minutes, stirring occasionally to make sure it doesn’t burn.

Meanwhile, combine paprika, garlic powder, ground cloves, salt, pepper, and ¼ the can of tomatoe sauce at the bottom of a large bowl. Stir well until blended.

Add the ground chicken, eggs, bread crumb (or almond and coconut flour combination), and fresh minced parsley. Mix with a fork or knead with clean hands until all ingredients are thoroughly combined and meat is evenly seasoned.

Uncover the cabbage and reduce the heat to low. Form the meat mixture into 2-inch meatballs and place them in a single layer on the surface of the cabbage. Take care when adding them to the hot pan as not to burn yourself.

Pour the remaining tomato sauce into a mixing bowl with the diced tomatoes and lemon juice. Stir until blended, then season the sauce with salt and pepper to taste.

Pour the sauce over the meatballs.

Bring mixture to a simmer and reduce heat to medium low. Cover pot and cook for 75-90 minutes over medium low heat until meatballs are cooked and cabbage is very tender. Stir every 20-30 minutes. If the cabbage seems dry towards the end of cooking, add a little hot water to the pan.

Give the pot a gentle stir at the end of cooking to blend the sauce, cabbage, and meatballs.

Serve meatballs on top of the soft cooked cabbage. Garnish with more fresh parsley. Serve over rice if looking for a more carbohydrate dense meal.

headshotAllison is the Metro Healthy Eating Specialist for the Bethesda, Friendship Heights, and Tenleytown Whole Foods Market locations. She loves to help customers find their healthy eating balance. She offers a plethora of free services including, one on one consultations, store tours and events, food and recipe advice, and coaching on how to make healthy choices. Email her at allison.godfrey@wholefoods.com to ask any questions, plan an event, or to set up a consultation.

Twitter: @WFMBethesda

Instagram: @WFMBethesda

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Blood Orange Smoothie

Serves: 1

Are you feeling the winter blues? With the unrelenting snow and cold weather, we can totally understand if you need a pick me up. And in steps the blood orange…

These beautiful variety of oranges aren’t just good looking- they’re tart, crisp, and packed with vitamin C. We pair their juices and zest with greek yogurt, coconut milk, frozen banana, pineapple, and a touch of ginger to create a refreshing smoothie that will have you forgetting about the fact that Spring is at least a month away.

Until March 3 at Whole Foods Market…

California Blood Oranges are on sale 4 for $3 (regular priced at 4 for $5- 40% off)

Ingredients

2 tbl. blood orange zest

Juice of 2 blood oranges

½ cup chunked pineapple

1 cup of baby spinach

1 frozen banana

½ cup plain greek yogurt

½ tsp. vanilla extract

¼ tsp. ginger

Handful of ice

Coconut milk or almond milk (as much as needed to get the smoothie to your desired consistency).

Instructions

Combine all ingredients in a blender and blend until creamy and smooth. As coconut milk as needed or until the smoothie reaches your desired consistency.

Pro-tip: To make your smoothie into a more well-rounded meal, add a ½ cup of oatmeal (pulse in the blender first to break it down more) as your blending the smoothie OR pour your smoothie into a bowl and top with your favorite granola.

headshotAllison is the Metro Healthy Eating Specialist for the Bethesda, Friendship Heights, and Tenleytown Whole Foods Market locations. She loves to help customers find their healthy eating balance. She offers a plethora of free services including, one on one consultations, store tours and events, food and recipe advice, and coaching on how to make healthy choices. Email her at allison.godfrey@wholefoods.com to ask any questions, plan an event, or to set up a consultation.

Twitter: @WFMBethesda

Instagram: @WFMBethesda

(Image Source)