Pineapple Beef Stir Fry with Peppers

Let’s talk about iron. Recently I’ve been seeing a lot of low iron levels in my practice and wanted to showcase this amazing nutrient. Women in particular have an increased demand for iron, particularly during menstrual periods and pregnancy, so let’s keep those iron reservoir full! The easiest way to do this is by eating a diet rich in iron. Animal products are a high source of iron but so are dark leafy greens, legumes, whole grains, and mushrooms. Vitamin C helps the body absorb iron from food, especially plants, so make sure to add citrus to that spinach salad – or pineapple to the stir fry!

Ingredients

·         1 ½ lb beef tenderloin sliced into strips

·         1 20-oz can pineapple chunks

·         1 Tbs ginger root, grated

·         1 Tbs soy sauce

·         ¼ cup cilantro, chopped

·         ½ onion

·         2 cloves garlic, minced

·         2 bell peppers (any color) – the more colors the better!

·         6 scallions, chopped

·         1 Tbs avocado oil

Directions

1.       Slice tenderloin into strips

2.       Drain pineapple, reserve juice. Prepare vegetables, grate ginger, slice onion, mince garlic, cut pepper into ½” pieces, chop scallions.

3.       Whisk together 1/3 cup of the reserved pineapple juice with ginger, soy sauce, and ½ of the cilantro. Let the tenderloin strips marinate in mixture for at least 15 minutes. Drain meat from marinade.

4.       Add oil to a wok or large sauté pan. Over medium heat, sauté meat strips until almost cooked through. Remove from pan.

5.       Add onion, garlic, and peppers to pan and stir fry until vegetables are al dente (just softened). Return meat and any juices to pan and stir to coat.

6.       Stir in 1 cup of pineapple chunks, scallions, and reserved cilantro.

7.       Serve over brown rice or cauliflower rice.

Pro tip: Avoid overcooking meat. If meat is cooked for a long period of time or at too high of a temperature, the heme will convert to non-heme making iron less available for absorption.

Cinnamon Pecan Energy Bites

Having a quick snack that is full of protein, fat and fiber will help keep your blood sugar stabilized and prevent you from those afternoon crashes. Fast acting carbs that you might get from a candy bar or piece of bread give you immediate energy but isn’t very long lasting. Having a snack that has a good balance of carbohydrates, protein, fat, and fiber will keep you full between meals and are a great way to get a burst of energy to get you through the day! Check out this no-bake, delicious fall recipe for cinnamon pecan energy bites.

Ingredients

• 1/2 cup medjool dates, pitted and chopped

• 2 Tbs peanut butter, creamy

• 1/2 tsp vanilla extract

• 1 cup pecans, raw

• 1/2 tsp cinnamon

• 1/4 cup quick-cooking oats (GF if needed)

• 2 Tbs chia seeds

• 1/8 tsp salt (pinch)

Directions

1. Pulse dates, peanut butter, and vanilla in food processor until paste forms. Remove from processor.

2. In a separate bowl, combine pecans, oats, chia seeds, and cinnamon. Add to the food processor and pulse until fine crumbs form.

3. Add date paste and pulse until dough forms. You can add a bit of warm water if dough is crumbly.

4. Using a spoon, scoop dough into palm and squeeze into balls until about 12 are formed.

5. Dust with additional cinnamon if desired and refrigerate for 30 minutes or more.

Simple Shitake and Asparagus Stir-fry with Cauliflower Rice

Highlighted in this quick and easy stir-fry dish is the incredible MUSHROOM! Mushrooms are a great source of vitamin B2, B3, B5 and one of the few vegetables high in vitamin D. Did you know, you can increase the vitamin D content of mushrooms by placing them outside in the sun prior to cooking/eating! Cremini mushrooms in particular are rich in polysaccharides and fiber which support gut health which is an important factor in immune health.

Ingredients for stir-fry

Half pound asparagus

4-5 cremini mushrooms

1 bell pepper

1 carrot

Small bunch spinach 

Avocado oil

Sesame seeds (garnish)

Ingredient for sauce

3 TBS GF soy sauce

1 clove minced garlic 

1 inch minced ginger

1.5 TBS organic sugar

1.5 TBS mirin 

Lemon juice to taste 

Ingredients for the cauliflower rice

1 large head of cauliflower green leaves removed

1TBS oil of choice

Salt to taste

Directions

1. Grate the cauliflower on a box grater creating small chunks that resemble rice or use a food processor. 

2. Blot cauliflower with a towel or paper towel to remove excess moisture.

3. Heat a large wok on medium-high, then add 1 TBS oil and heat until oil ripples and slides around the pan easily

4. Add your cauliflower and cook stirring constantly for 1-2 minutes until coated with oil. 

5. Place lid on pan to create steam and cook for 5-8 more minutes until desired consistency.  Set aside in a bowl and wipe clean pan. 

6. Combine sauce ingredients in a bowl and stir. Set aside. 

7. Prepare your vegetables by slicing them diagonally until they are roughly the same thickness and length. 

8. Place a large wok over a high heat flame. Allow pan to heat fully. Add about 1 TBS of oil and heat slightly. You will know the oil is ready when the oil becomes very thin and ripples, sliding around the pan easily.

9. Add your veggies and stir-fry over high heat for 2-3 minutes until veggies are soft but still vibrant, adding a bit of water and a lid if you want softer veggies.

10. Next add the sauce and cook 30 second-1 minute more, stirring constantly. Serve with cauliflower rice and garnish with sesame seeds.  

Chickpea Breakfast Scramble

Did you know that kale is a powerful detoxifier? Kale is part of the brassica family of vegetables which contains isothiocyanates, or sulfur-containing phytochemicals, that aid in liver detoxification. The dark leafy green is also a naturally rich source of the methylated form of folate which is easier for the body to process. Vitamin C is yet another nutrient that kale has an abundance of which supports detoxification. Check out new ways to add kale to your breakfast!

Ingredients

• 1 Tbs shallot, diced

• 1 clove garlic, minced

• A splash of water or bone broth

• 1-1½ cup of canned chickpeas, drained and rinsed

• ½ tsp sea salt, divided

• ½ tsp ginger, paste or powder

• 1 tsp turmeric 

• 2-3 medium kale leaves, destemmed and roughly chopped

• 1 Tbs full fat canned coconut milk

• 1 dime sized amount avocado oil

• 1 egg

• ¼ to ½ avocado, sliced

Instructions

• In a ceramic pan or stainless-steel pan over medium heat, sauté shallot and garlic with a little water or bone broth for about 3-5 minutes. Add chickpeas, sea salt, ginger, and turmeric. Cook for about 10 minutes adding more water or bone broth as needed to avoid drying out. Use a potato masher or the back of a large spoon to smash the chickpeas up. Then transfer mixture to a bowl.

• In the same pan on medium low heat, sauté kale with coconut milk and remaining sea salt. Cook for 3-5 minutes until soft. Then transfer to the bowl. Add pickled beets to the bowl if using. Then mix the ingredients together.

• In the same pan over medium, fry an egg in avocado oil. Cook about 3 minutes or until white is set and then flip to cook 1-2 minutes on the other side. Add a pinch of sea salt if desired. Then transfer the egg to the bowl over the mixture. Finally, top the bowl off with 3-5 avocado slices and enjoy!

Mediterranean Quinoa Bowl

Compared to all other grains, quinoa has the highest protein content and even has more calcium than milk! Quinoa also has a higher fat content than any other grain and is a good source of iron, phosphorus, B vitamins and vitamin E. Enjoy this anti-inflammatory quick and easy bowl using quinoa.

Pro tip: Rinse the quinoa before you cook it! Rinsing it prior to cooking helps get rid of that bitter flavor.

Mediterranean Quinoa Bowl

Ingredients 

1 cup dried quinoa

1 can garbanzo beans

1 med onion, diced 

1/4 cup Kalamata olives, sliced

2 radishes, sliced

1 Roma tomato, sliced 

1/4 cup cucumber

Cilantro, chopped 

1 lemon, juiced

1/4 cup hummus  

1/4 cup olive oil 

Directions 

1. Cook quinoa according to the package, while quinoa cooks prep veggies. 

2. Prep veggies; cut olives, onion, radishes, cucumber, tomato, and herbs. Set aside. 

3. Drain and rinse canned garbanzo beans. 

4. Once quinoa is done, fluff with a fork and add garbanzo beans until warm. Place in  two bowls. 

5. Top with cut veggies and hummus. Drizzle with olive oil and lemon juice, season with salt and pepper to taste. Enjoy! 

Food Focus: Turmeric

Turmeric is a powerhouse of a spice that has been used in India for thousands of years. Curcumin is the main active ingredient in turmeric and has strong anti-inflammatory properties. Curcumin also has antioxidant effects and can neutralize free radicals in the body. Curcumin isn’t absorbed well in the blood stream but consuming turmeric with black pepper enhances the absorption. Try the recipe below to get more turmeric in your life!

Golden Milk Chia Seed Pudding

Ingredients 

1/2 cup chia seeds

2 cups plant milk (coconut, hemp, almond, or your non-dairy milk of choice)

3/4 tsp ground turmeric 

1/2 tsp ground cinnamon 

1/2 tsp ground ginger

1/8 tsp black pepper 

2 TBS maple syrup

1/2 tsp vanilla extract

Toppings: shredded coconut, nuts, etc 

Instructions

Combine all ingredients in a bowl and mix well until combined. Chill for at least 6 hours and serve.