To start, heat your BBQ and toss the salt and pepper rubbed sirloin steak on the grill for 3-4 minutes each side.
In an non-stick pan, toss in avocado oil, diced sweet potato, bell peppers, broccoli, onions, and mushrooms. Cover and let cook for 5-6 minutes or until vegetables start to soften. Add the kale and cover again and cook until all the the vegetables are tender. Add the taco seasoning and the can of black beans. Slice the steak and mix it in. Remove from the heat and serve. Add avocado and hot sauce.
1 ½ cups quick-cooking oats or old-fashioned oats (certified gluten-free if necessary)
1/2 cup bittersweet chocolate chips
1/2 cup peanut butter M&Ms
Preheat the oven to 350 degrees Fahrenheit. Line two large, rimmed baking sheets with parchment paper or silicone mats for easy clean-up.
In a large mixing bowl, combine the peanut butter with the sugar and coconut oil. Use an electric mixer or a large spoon to mix until well combined. Add the eggs, baking soda and vanilla, and mix well. Add the oats and chocolate chips and mix until they’re evenly incorporated.
Working with a scoop or ¼ cup measuring cup, drop the cookies onto the prepared baking sheets. These cookies spread while baking, so leave several inches around each (I can bake six at a time). If they are irregularly shaped at the base, gently shape them into a more rounded mound. If you’d like your cookies to look extra pretty, dot a few extra M&M’s and chocolate chips on each mound of dough before baking.
Bake 10 minutes, until they’re just starting to turn golden around the edges. Do not overbake. Let the cookies cool for 10 minutes before transferring to a cooling rack. In the meantime, bake your next six cookies, and so on.
If desired, sprinkle the cookies lightly with flaky sea salt. Let them cool completely before storing them in an airtight container.
2 cups additional veggies, cut into very small pieces for quick cooking (options include snow peas, asparagus, broccoli, cabbage, bell pepper)
¼ teaspoon salt, more to taste
1 tablespoon grated or finely minced fresh ginger
2 large cloves garlic, pressed or minced
Pinch of red pepper flakes
2 cups cooked brown rice (*see notes!)
1 cup greens: spinach
3 green onions, chopped
1 tablespoon liquid aminos
1 teaspoon toasted sesame oil
Chili-garlic sauce or sriracha, for serving (optional)
Before you start. Make some brown short grain rice. Take 1 cup, rinse it, and saute in 1 Tbsp. avocado oil for a few minutes to bring out the flavor in a small pot over high heat. Add 1 3/4 cup water and bring to a boil. Once it boils, reduce the water to a simmer and cook for 20 minutes or until all the water has evaporated.
This recipe comes together quickly so to make it easy, make sure that all of your ingredients are prepped and within an arm’s reach from the stove. Also have an empty bowl nearby for holding the cooked eggs and veggies. I’m suggesting that you start over medium-high heat, but if at any point you catch a whiff of oil or food burning, reduce the heat to medium.
Warm a large cast iron or stainless-steel skillet over medium-high heat. Once hot, add 1 ½ teaspoons of oil and swirl the pan to coat the bottom. Add the scrambled eggs and swirl the pan so they cover the bottom. Cook until they are just lightly set, flipping or stirring along the way. Transfer the eggs to a bowl and wipe out the pan with a heat-proof spatula.
Return the pan to heat and add 1 tablespoon of oil. Add the onion and carrots and cook, stirring often, until the onions are translucent and the carrots are tender, about 3 to 5 minutes.
Add the remaining veggies, garlic, ginger, red pepper flakes and salt. Continue cooking, stirring occasionally (don’t stir too often, or the veggies won’t have a chance to turn golden on the edges), until the veggies are cooked through and turning golden, about 3 to 5 more minutes. In the meantime, use the edge of your spatula or a spoon to break up the scrambled eggs into smaller pieces. Add the rice and cook until the rice starts to golden (3-5 min.)
Add the greens (if using) and green onions, and stir to combine. Remove the pan from the heat and stir in the aminos and sesame oil. Top with Sriracha and Serve.
If you have ever done a CSA (Community Supported Agriculture) share, you know what it is like to get interesting fruits or vegetables that you may or may not know what to do with. Rhubarb can be one of those infrequently used vegetables. They are a great way to get the most fresh produce while supporting local agriculture.
Time: 1 hour
6 Tbsp Butter, chilled, cut into squares
2.5lbs rhubarb stalks, cut into 1 inch pcs
1/4 cup white sugar
1 Tbsp orange or lemon zest
1 Tbsp orange or lemon juice
3/4 cup brown sugar
1/2 cup whole wheat white flour or gluten-free
1/2 tsp cinnamon
1/8 tsp salt
1/2 cup rolled oats
1/2 cup pecans
Heat oven to 375 degrees. Grease an 8- or 9-inch square baking or gratin dish with a cocnut oil spray. Toss rhubarb with white sugar, orange or lemon juice and zest, and spread in baking dish.
Put the 6 tablespoons butter in a food processor along with brown sugar, flour, cinnamon and salt, and pulse for about 20 or 30 seconds, until it looks like small peas and just begins to clump together. Add oats and pecans and pulse just a few times to combine.
Crumble the topping over rhubarb and bake until golden and beginning to brown, 45 to 50 minutes.
Plant-based milks, similar to cow milk are mostly water (which may be why milk is one of the most hydrating beverages). Plant-based milks are derived mostly from soaking the nut/seed/grain in water and adding plant-based oils and gums for texture and natural flavors/sugars for taste. Most have calcium added and some have added soy or pea protein to meet the protein content of milk.
Plant-based alternatives have popped up due to the increasing lactose allergies that people are, although more and more people are drinking plant-based milks without any allergies. Is the switch “healthier”.
Let’s look at a breakdown:
There are 2 major things I look for when evaluating milks:
As you can see the chart is sorted by PROTEIN because we know that protein (1) helps with satiety, (2) is important for keeping lean muscle on, and (3) because it balances blood glucose levels when consumed with a carbohydrate.
Based off this you can see that Fairlife milk wins the protein category (13g) followed by cow milk, Ripple milk, and Good Karma Flaxmilk all at 8 grams per cup.
From an added sugar perspective, I chose to analyze mostly ‘unsweetened’ varieties which cuts down the added sugars, but the new guy on the street ‘oatmilk’ has the highest carb content (although it does have 2 grams of fiber), so keep this in mind when you order a oatmilk latte next time (note: it is also not recommended for people who follow a low fod map diet due to high maltose). Cow milk is the next highest in sugar, although this is not added sugar it is from the lactose naturally found in milk, followed by original almond milk (or any plant-based milk you get that is not unsweetened).
Let’s look at cost per cup now:
Based off this, cow’s milk at $.30 per cup is actually still the best ‘bang for your buck’ and provides you with a good amount of protein. For athlete’s looking to get more protein in, Fairlife milk offers a reasonably priced ($.53), high protein, lower sugar option that is lactose-free. For those looking for a plant-based milk, Ripple Milk has the highest protein with lowest sugar content for just $.72 per cup.
But What about milk in my coffee…
It is hard to beat the texture and creaminess of cow milk in coffee, but if you are allergic or avoiding dairy there are plenty of options out there now. Oatmilk wins the plant-based milk contest for texture and creaminess in coffee, although keep in mind it has 50% more calories in it. Almond milk and soy milk are probably the second most popular in lattes, but keep in mind they are typically using higher fat plant-based milks and ones that are sweetened. Although every place is different, you can always ask the barista. Here is a breakdown of some of the more commonly ordered beverages with milk/alternative milk (note: no syrups added).