Fatten up your MIND!

    ~   GROW YOUR MIND...SHRINK YOUR BODY!

Let's learn to NOT DO WITHOUT, but to replace 0 VALUE foods with FOOD that strengthen our bodies and our Mind! 

    Build your list of foods that you LOVE and are Guilt FREE...try Something NEW this week! 

At 48, I realized I love spinach...raw and cooked...I did not eat COOKED SPINACH before 3 weeks ago!  That is true!  I cooked BROWN RICE for the first time last night! Seriously!  I added beans, corn, stewed tomatoes and peas and LOVED every BITE!

I grew up eating Beef Roast, Mashed Potatoes and Corn every Sunday!  And to this day, that is comfort food to me and I make it for my family when I want to bring everyone together...IT IS TRULY COMFORT FOOD OR "NESTING FOOD". 

But why not make a few changes to make that traditional meal healthier:

  1.  Beef ~ Use a lean cut:

Did you Know:  There are  a few cuts of beef that qualify as extra lean, which means they must contain less than  5 grams of total fat, 2 grams or less of saturated fat and less than 95 milligrams of cholesterol per 3 1/2 ounce serving.

If you can get it, choose grass-fed beef, which is lower in saturated fat and cholesterol, and higher in omega-3 fatty acids, which are considered heart-healthy.

  The cut of meat also gives us a clue to the leanest beef. As a rule of thumb, anything labeled loin or round is lean. The seven extra lean cuts are: eye round, top round, round tip, top sirloin, bottom round, top loin, and tenderloin.

 

Think Small - Keep portions to around 4 ounces (about the size of a playing card), which shrinks to about 3 ounces after cooking. This doesn't sound very much, but beef is very rich and packed full of important vitamins and minerals, including iron, zinc, selenium, phosphorus, vitamins B6, B12 and niacin. You don't need a 12-ounce steak to benefit from these nutrients. They're all there in a 4-ounce portion.

Maximize Flavor and Tenderness



The problem with opting for the leanest cuts of beef is that, without the tenderizing effect of all that marbling, they can be tough. Be sure to choose the appropriate cooking method for the cut of beef. Often lean cuts benefit from a moist cooking method such as braising, which helps break down the structure of the meat, making it fork tender.  Roasting in a 2qt casserole with small amounts of water, onions, celery and carrots really tenderize and maximize flavors!

If you want to grill or broil lean cuts of beef, marinate them first. A short marinade will impart flavor, but a long one—between 6 and 24 hours—will help tenderize the meat as well as add flavor. A proper marinade requires an acidic ingredient such as vinegar, wine or citrus juices, combined with a little Olive oil, herbs and spices (use MSG FREE spices and SALT FREE spices!)

2.  LET'S LOOK AT THE MASHED POTATOES?  LET USE:
~ BAKED SWEET POTATOES -  so so GOOD!! or
~ CAULIFLOWER   MASHED POTATOES ~ 
         THEY ARE YUMMY!  open your mind!!!

Here is the recipe from one of my favorite shows:
  Cook Yourself Thin:

Steak With Cauliflower "Mashed" Potatoes

Make this "Cook Yourself Thin" recipe.

Serves 4
Calories per serving: 389


For the rosemary salt
2 tablespoons chopped fresh rosemary
2 tablespoons coarse salt
1/2 teaspoon coarsely ground black pepper


For the cauliflower mashed potatoes
1/2 large head cauliflower, broken into florets
1/2 cup nonfat buttermilk
1 pound Yukon Gold potatoes, peeled, quartered lengthwise and sliced 1/2-inch thick
1/2–3/4 cup low-fat milk
Salt
Pepper
1 tablespoon butter
2 scallions, chopped


For the steak
1 pound lean steak, preferably flank, about 1 1/4 inches thick
1 tablespoon balsamic vinegar
8 cups shredded romaine lettuce
1 1/2 cups halved cherry tomatoes
1/4 cup chopped fresh mint


1. For the rosemary salt, combine chopped rosemary and salt on a cutting board and chop together. Stir in the pepper; transfer to a small bowl, and set aside.


2. For the cauliflower mashed potatoes, place the cauliflower in a steamer basket, set over boiling water, cover, and steam 15 minutes. Transfer to a food processor, add the buttermilk and 1/4 cup of the milk, and puree until very smooth, about 2 minutes. Meanwhile, place potatoes in a saucepan and add cold salted water to cover by about 2 inches; bring to a boil, reduce heat and simmer until tender, about 15 minutes. Drain, return to the saucepan and heat over medium heat for 1 to 2 minutes to dry. Mash with a potato masher. Add the cauliflower puree, 1/4 cup milk, 1 teaspoon salt and 1/4 teaspoon pepper. Stir to blend, and heat over medium-low heat, adding more milk as needed for a creamy consistency. Stir in the butter and the scallions. Cover, and set aside to keep warm.

3. Heat a grill or grill pan. Sprinkle the steak on both sides generously with the rosemary salt, pressing it into the meat. (Reserve the remainder for another use.) Grill the steak 4 minutes on one side. Turn, and grill to rare, 3 to 4 more minutes. Remove to a plate and let stand 5 minutes. Thinly slice the beef against the grain. Add the vinegar to the pan and stir to incorporate any pan juices.


4. To serve, make a bed of lettuce on each of four plates. Arrange one-quarter of the steak slices on top of the lettuce. Spoon on some of the cauliflower mashed potatoes. Scatter tomatoes over all, drizzle with the balsamic-meat juices, and garnish with the chopped mint.

GROW YOUR MIND, SHRINK YOUR BODY!