Bulgogi

This is a Korean dish that I learned from my roommate in college. It’s typically a marinated meat dish with top sirloin or any tender cut of meat. I prefer to grill the meat to get that smoky char-grill flavor, but it can also be cooked on the stove top as a stir fry with veggies. I hope you enjoy this dish as much as I do!

Time: 4 Hours Refrigeration + 30 minutes cook time

Serves 4-6

Main Dish Ingredients

2 pounds tender steak (such as top sirloin or strip)

2 Cups Hot, Cooked Jasmine Rice

1 yellow onion, peeled & thinly sliced

2 carrots, peeled & diced

2 Stalks Green Onion, thinly sliced (optional garnish)

2 TBSP Soy Sauce

1 TBSP Vegetable oil

1 TBSP Sesame Seeds

1 tsp minced ginger

1 tsp steak seasoning

1 tsp minced garlic

 

Meat Marinade

1/4 Cup Soy Sauce

1/4 Cup Vegetable Oil

3 TBSP Apple Cider (or 1 medium apple sliced such as Fuji or Royal Gala)

3 TBSP Brown Sugar

3 TBSP Rice Wine

1 TBSP Minced Garlic

1 tsp minced ginger

1 tsp Steak Seasoning

In a gallon size Ziplock bag, add steaks and marinade ingredients. Close the bag tightly and use your hands to mix the ingredients all around the meat. Refrigerate for at least 4 hours or overnight. Tip: I grab a small mixing bowl and flip the edges of the Ziplock bag around the edges to hold the bag steady while I pour the ingredients inside.

Prepare 2 cups of Jasmine rice as directed. I usually cook mine in the rice cooker and it only takes about 30 minutes.

Remove the steaks from the refrigerator and let sit (inside the Ziplock bag) for about 20 minutes, at room temperature. Heat grill to high. Remove meat from marinade and place on a plate. Discard Ziplock bag and remaining marinade. Place the steaks on the grill and cook until browned and slighted charred, about 4-5 minutes. Once done to your liking, remove from grill, arrange on platter, cover with foil, and set aside.

While the meat is resting, we will get our veggies ready. Preheat your skillet on the stove on medium high heat. Once heated, add the cooking oil and spread around the pan. I pick up my pan and let the oil swirl around and then set it back down on the stove top.  Add the slices carrots and yellow onion and stir. Cook them on high heat about 5 minutes. Turn down the heat to medium, add minced garlic, soy sauce, ginger and steak seasoning. Remove from heat and top with sesame seeds.

Slice the steak into thin slices. Serve steak & veggies over hot, cooked rice.

Garnish with green onions if desired. Enjoy!

bulgogi
Bulgogi
grilled-steak
Steak
marinade
Marinade
veggies
Veggies

 

 

 

 

 

Peanut Butter & Jelly Protein Bars

Prep Time
5 min
Refrigerator/Freezer Time
1 hr
Total Time
1 hr 5 min
Kitchen Tools: Food Processor
Crust
  1. 2 cups rolled oats
  2. 20 dates
  3. 2 Tbsp of cinnamon
Peanut Butter Filling
  1. 1/2 cup coconut flour, sifted
  2. 4 scoops vanilla protein powder
  3. 1 cup peanut butter or seed butter
  4. 1/2 cup Almond Milk or Coconut Milk
Jelly Layer
  1. 1 cup jam of choice, warmed ( I used Simply Fruit Seedless Strawberry Spread)

Directions

  1. Put the oats, dates and cinnamon into a food processor. Process until dough forms.
  2. Press dough into a parchment lined 9 inch brownie pan. Place in the fridge.
  3. Sift the coconut flour and protein powder together.
  4. Add the peanut butter and almond milk to the flour mixture and blend until fluffy and smooth. Smooth peanut butter layer over crust. Place bars in the freezer for 30 minutes.
  5. Once the peanut butter layer is semi-firm, top with warmed jam. Place bars back in the freezer to firm up.
  6. Once firm, cut into 12 bars. Bars can be stored in the fridge up to 1 week.

Another Variation to try: Chocolate Protein Powder with Seedless Raspberry Jam

peanut butter.jpg

Power Breakfast Cookies {Gluten Free}

These easy, no bake cookies are a healthy way to start your day right with a punch of energy. They are refined sugar free, low mess, and high protein.

Ingredients

4 cups gluten free rolled oats

2 tsp cinnamon

pinch sea salt

1 scoop protein powder (optional)

1 cup smooth nut butter of choice (I used peanut butter)

1 cup honey  (can sub for brown rice syrup/agave/maple syrup)

1/2 cup pumpkin seeds

1/4 cup raisins

1/4 cup mini semi-sweet chocolate chips

1/4 cup chia seeds

1-2 T unsweetened coconut flakes

Maple Bacon Pancake Muffins

Prep Time 10 minutes

Cook Time 15 minutes

Decorate Time 10 minutes

Total Time 35 minutes

INGREDIENTS
  • 3 c. flour
  • 2 Tbsp. sugar
  • 2 Tbsp. baking powder
  • 1 tsp. cinnamon
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 2 beaten eggs
  • 2 c. milk
  • 1/2 c. maple syrup
  • 1/4 c. oil
  • 2 tsp. vanilla

Frosting and Garnish

  • 6 slices cooked bacon for garnish
  • 2 sticks of butter
  • 3 1/2 c. powdered sugar
  • 1/4 c. maple syrup

 

MUFFIN INSTRUCTIONS
  1. Combine dry ingredients in a medium mixing bowl; set aside.
  2. In a separate bowl, combine beaten egg, milk, maple syrup, oil, and vanilla.
  3. Pour egg mixture into dry ingredients and stir to combine.
  4. Spoon batter into greased muffin tins, filling each tin 1/2 full. (they will rise/peak)
  5. Bake at 400 degrees for 15 minutes or until golden brown.
  6. Allow to cool to room temp before frosting.
FROSTING INSTRUCTIONS
  1. Put the butter in your stand mixer with whisk attachment and whip for 30 seconds.
  2. Add powdered sugar 1 cup at a time, scraping sides between each addition and whip until incorporated. Increase speed from Medium to High
  3. Add the syrup and whip for another 30 seconds on high. Frosting should be light and fluffy
  4. Chill frosting in the refrigerator for 5 minutes before frosting muffins.
  5. Garnish with Bacon pieces

Pancake (1)

Fast Crust Pizza

This is a pretty fast and easy recipe that you can make during a busy week and the kids will love it.

Ingredients

1 Tablespoon Active Dry Yeast

1 teaspoon sugar

1 cup warm water

2 1/2 cups all purpose flour

2 Tablespoons olive oil

1 teaspoon salt

2 Tablespoons corn meal

——————-

Pizza Sauce

Toppings

Cheese

 Directions

Preheat Oven to 450F

In a 2 Cup Glass measuring cup (or small bowl) dissolve yeast and sugar in warm water. Let stand until creamy, about 10 minutes.

In a separate bowl stir in flour, salt, and oil until well blended. Mix in the yeast mixture and beat until smooth. Cover with a towel and let rest 5 minutes.

While the dough is resting, I go ahead and get my pizza sauce, toppings, and cheese ready.

Turn dough onto a lightly floured surface and pat/roll into a round circle. Transfer pizza dough onto a lightly greased pizza pan or stone that is lightly sprinkled with corn meal.

Spread your sauce evenly around the crust. Add your favorite toppings and cheese.

Baked in oven for 15-20 minutes. Allow pizza to cool about 5 minutes before cutting slices and serving.

 

3 Bean Chili & Cornbread Waffles

This is a savory, hearty dish that will warm you up on a cold rainy day.

This can also be made vegan friendly

Prep Time: 10 minutes

Cook Time: 20 minutes

Total: 30 minutes

Chili Ingredients

1 onion, chopped

1 green bell pepper, chopped

1 Tablespoon Vegetable Oil

4 Tablespoons minced garlic

15 oz can kidney beans, drained and rinsed

15 oz can black beans, drained and rinsed

15 oz can pinto beans, drained and rinsed

15 oz can Rotel (or 1 15 oz can diced tomatoes & 4 oz can green chilis)

6 oz tomato paste

2 cups vegetable broth

1 Cup Salsa

2 Tablespoons chili powder

1 teaspoon cumin

1 teaspoon paprika

1 teaspoon oregano

1 teaspoon fajita seasoning

Chili Directions

Sautee onion and bell pepper in oil on medium heat about 6-8 minutes. Add minced garlic and sautee for 30 seconds more.

Transfer veggies to stock pot. Add broth, beans, rotel with juice, tomato paste, salsa, and seasonings. Bring to a light boil. Cover and reduce heat to low. Simmer on low for about 10 minutes.

While Chili is simmering, let’s mix up the waffle batter

Waffle Ingredients

2 Cups Whole Milk

1 teaspoon Vinegar

1 1/2 Cups Corn Meal

1 Cup All Purpose Flour

1 Tablespoon Baking Powder

1/2 teaspoon Salt

2 Tablespoons Sugar

1/4 Cup Vegetable Oil

Waffle Directions

Pre-heat waffle iron

Measure milk and add vinegar, set aside.

In a large mixing bowl, add cornmeal, flour, baking powder, salt, sugar and mix until blended. Make a well in the center of the dry ingredients.

Add milk and oil into the well. Mix batter until smooth.

Using a 3/4 measuring cup, pour batter onto center of waffle iron

and cook according to directions. (I cooked mine about 6 min each)

Serve waffles topped with chili and your favorite toppings

such as shredded cheese, sour cream, or green onions.

Enjoy!

Chili

 

 

Turkey Pesto Crepes

If you have been following along my monthly meal plan for September 2015, this next dish is on the schedule for Sunday Dinner. It’s fast and easy and light and pairs well with your favorite salad. (Try it with this refreshing fruit salad) This is also a great recipe to use when entertaining.

Prep time:  5 mins

Serves: 4-6

INGREDIENTS
  • 4-6 Savory Crepes
  • Turkey, Deli Sliced
  • 1 Cup Basil Pesto
  • 1 Cup of Mozzarella Cheese
  • 3 Roma Tomatoes, diced
  • 3/4 Cup Roasted Peppers, chopped

Directions

  • Because the crepes are delicate, start by adding a slice or 2 of turkey (if you start with the pesto, it will bleed through the crepe and possibly tear)
  • On top of the turkey, spread a thin layer of pesto
  • Sprinkle with cheese, tomatoes, peppers
  • Fold in half, and then fold again into quarters.

These are best served immediately

Turkey Pesto Crepes (1)Turkey Pesto Crepes (2)

Turkey Pesto Crepes (3)