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

(Image Source)

Advertisements

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

(Image Source)

Asian Takeout Inspired Salmon Skillet

Serves: 4 

Because of all of its amazing health benefits, wild-caught salmon is a fish that you should incorporate into your weekly meal plans. Not only is it great from a nutrition perspective, but it’s a fast cooking source of protein that can cut down on your dinner making time during the week. While mild white fishes get the credit for being extremely versatile, salmon can also be used in a wide variety of ways and with a plethora of different flavors.

We’re sharing a simple one-pan salmon dinner for four that requires minimal prep and delivers delicious flavor. This is Salmon- with an Asian takeout twist. You’ll get your healthy fats from coconut oil, protein from the salmon, carbohydrates from the brown rice, and plenty of fiber and green veggie goodness from the snap peas. It’s fast- easy- and gluten free. What else do you need to know?

Until March 10 at Whole Foods Market…

Wild-Caught King Salmon Fillets are on sale $17.99/lb. (reg. $24.99/lb- save $7/lb)

Ingredients

1 cup uncooked brown rice

1 pound salmon fillet, skin removed (or four smaller cuts of salmon)

1 tbl. coconut oil, melted

Kosher salt and pepper

4 ounces sugar snap peas

1/3 cup coconut aminos

4 green onions, trimmed and sliced

2 tbl. rice vinegar

1 tbl. grated ginger

2 cloves of garlic, minced

2 tsp. honey

Directions

1. Mix the rice and 2 1/3 cups water in a medium, deep skillet. Bring to a boil. Reduce heat to low and simmer covered, for 20-25 minutes.

2. Meanwhile, if you bought a whole salmon fillet, slice the salmon on a diagonal into four ¾-inch thick pieces. Season each fillet with ¼ tsp. each of salt and pepper

3. In a small bowl, whisk together the coconut aminos, scallions, rice vinegar, grated ginger, garlic, and honey. Set aside.

4. After the rice has cooked for 20-25 minutes, check to see how much water is absorbed. When most of the water has been absorbed (but not completely- you need some water to steam the salmon and peas!), stir in the coconut oil and then add the salmon on top. Once you add the salmon, cover and cook 7 minutes more.
5.  Scatter the peas over the salmon and rice. Cover and cook until the rice and peas are tender and the salmon is opaque and beginning to flake, 3-5 minutes.

6. Re-whisk the sauce and spoon over the salmon, rice, and peas.

Tip: You could also cook the rice ahead of time and simply pan cook the salmon brushed with ½ of the sauce (about 4-5 minutes per side over medium heat) and saute the snap peas for 5-10 minutes in some coconut oil + salt and pepper.

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)

Lightened Up Chicken Salad

With spring around the corner, it’s refreshing to start eating more and more fresh fruits and vegetables. This lightened up chicken salad is the perfect compromise between winter comfort and spring eats. It utilizes a roasted ahead of time whole chicken, peppery arugula, sweet red grapes, a wholesome homemade dressing, and plenty of healthy fats from nutty pecans.

Roasting a whole chicken in your crockpot to use for meals throughout the week is cost and time effective. On your day off from work, cook your chicken, cut or shred, and use in our lightened recipe up chicken salad (included below).

Until February 17 at Whole Foods Market…

Fresh, Whole, or Cut-Up Chickens are on sale for $2.19/lb. (25% off)

Red Seedless Grapes $2.49/lb. are on sale for (reg. $3.99/lb)

How to Roast a Whole Chicken in Your Crockpot

Ingredients

1 whole chicken

1 tbsp. butter (grass-fed preferable)

2 tbl. favorite herbs and spices (salt, oregano, thyme, rosemary, etc.)

Instructions

Rinse chicken and make sure innards are removed.

Put butter in bottom of crock pot and turn on low.

Once the butter melts, put chicken in crock pot (putting breast-down will make it cook faster)

Sprinkle with desired spices.

Put lid on and cook on low for 7-8 hours or until well cooked.

Prep Time: 15 minutes | Total Time: 20 minutes| Yield: 4 servings

Ingredients

1 whole, cooked chicken- cut into small pieces

8 cups of baby arugula

2 cups of red seedless grapes, halved

¾ cup pecan halves

4 stalks of celery chopped

Salad dressing: 1 cup greek yogurt, 2 tbl. minced shallot, ½ cup chopped dill, 3 tbl. apple cider vinegar, ½ tsp. salt, ¼ tsp. pepper

Instructions

Toss together the arugula, halved grapes, pecan halves, and chopped celery. Divide onto four plates or into four servings.

Whisk together the dressing ingredients in a mason jar or Tupperware container. Toss each serving of salad with your desired amount of dressing and store any remaining dressing in the fridge for up to one week.

headshot

Allison 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)

Salmon and Mango Salsa

Ready for winter to be over? Transport yourself away from the snow and cold with this tropical feeling dish. Deeply colored and richly flavored fresh, wild-caught salmon is an excellent match for a sweet-tart mango salsa. The pairing will have you feeling like you’re on a paradise island.

Ready for winter to be over? Transport yourself away from the snow and cold with this tropical feeling dish. Deeply colored and richly flavored fresh, wild-caught salmon is an excellent match for a sweet-tart mango salsa. The pairing will have you feeling like you’re on a paradise island.

Salmon is one of the healthiest sources of protein out there. It is loaded with essential omega-3 fatty acids which support a healthy heart, joints, healthy immune system. It is also chockfull of vitamins A, D, B6, B, and E. Wild salmon is a better option than farm raised salmon which has potentially been exposed to artificial coloring, an unnatural environment, and the use of antibiotics.

Mangoes are one of the most widely consumed pieces of fruit in the world- and for good reason! Not only are they juicy, sweet, and smooth, but they are antioxidant power houses. Their vitamin C and A will give a boost your immune system and their acidity can even aid in digestion.

Until February 3 at Whole Foods Market…

Wild-Caught Coho Salmon Fillets are on sale $11.99/lb. (reg. $16.90- save $5/lb!)

Whole Trade Organic Mangos are on sale $4 for 2 (reg. $3.49 each- over 40% off!)

Salsa Ingredients

½ medium red onion, minced

½ jalapeno chili seeded, minced

½ avocado, pitted and diced

1 ripe mango, peeled, pitted, and diced (about 1 cup)

2 tbl. cilantro, chopped

2 small seedless and/or persian cucumbers, diced (about 1 cup)

Juice of one lime

Coarse salt (optional)

Salmon Ingredients

Coarse salt and freshly ground pepper

2 tbl. coconut oil

4 salmon fillets (about 6 ounces each), patted dry

Directions

Preheat the oven to 425 degrees.

In a medium bowl, combine salsa ingredients and season with salt if desired.

Rub the coconut oil on the salmon fillets and season with salt and pepper. Arrange the salmon on a rimmed baking sheet lined with parchment paper. Cook for about 6-8 minutes depending on the thickness of the fish.

The salmon will be done when easily flaked with a fork. If you want to use a thermometer to check for doneness, the internal temperature should read 145 degrees.

To serve, place fillets on serving plates, and spoon salsa over fish.

Serve alongside a green vegetable like asparagus or brussels sprouts

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.