Month: November 2019

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Healthy Eats: Cabbage Steaks

I first discovered Cabbage Steaks when I was making a delicious St. Patty’s day dinner for hubby and me. I needed a nice side dish to compliment my corned beef hash. The recipe I found for cabbage steaks brushed both sides with oil, topped with salt, pepper and garlic and roasted in the oven. They were delicious and an immediate hit in our house.

Since macro-based meal planning is what we do and how we eat, I decided to remove the oil from the cooking process and hoped the cabbage steaks would still be delicious. Spoiler alert – they were! So now we make the cabbage steaks sans the oil, just a little cooking spray on the pan. The rest of the process is similar and the cabbage is a staple a few nights a week.

Here’s how to roast up your very own meal plan approved cabbage steaks:

  1. Preheat oven to 400 degrees
  2. Pick a nice medium head of cabbage from the store. Remove the outer layers of loose leaves (usually one to two layers should do it).
  3. Slice the cabbage into 3/4 – 1 inch “steaks”.
  4. Spray cooking spray on foil or parchment lined baking sheet. Then place cabbage steaks on the sheet.
  5. Generously add seasoning. We’ve tried many different combinations. Simple salt, pepper and garlic is perfect, or pictured here is “everything but the bagel” seasoning. You really can’t go wrong – be creative and let me know of any winning combinations!
  6. Add cabbage steaks to the oven and set your timer for 25-30 minutes. Use tongs to flip the cabbage steaks over and lightly re-season the new side of the steaks. They may lose a little of their “steak shape” once flipped. That’s okay – they will still taste incredible!
  7. Return to the oven for another 15-20 minutes. You may want to broil the cabbage steaks at the very end to get a little color on them. 

The cabbage steaks have a buttery taste to them and are so amazing with turkey meatballs. We hope you’ll like this recipe as much as we do.

Check our our entire index of Healthy Eats!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

 

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Healthy Eats: Sauteed Onions and Mushrooms

There are two main reasons to avoid cooking with oil:

  1. The composition of oil changes when its heated up and toxins can be released depending on the boiling point of the oil
  2. It’s hard to know how much oil is in your portion of food once the dish is finished. Keeping close watch on your fats, carbs, and proteins is very important in macro-based meal planning.

I get asked often how to saute vegetables without adding oil. It’s simple really, add other things that are meal plan approved. In this dish – Sauteed Onions and Mushrooms – I use soy sauce, balsamic vinegar and Worcestershire sauce. That’s it – no salt, no pepper – nothing else! These veggies are an amazing topper to steak, ground beef, grilled chicken, salad, etc. The flavor is rich and delicious, you won’t miss the oil one bit!

Here’s how I prepare the Sauteed Onions and Mushrooms. First chop your large onion into medium size wedges then separate each layer. Next slice your mushrooms or buy the pre-sliced mushrooms and simply open the pack! Place onions and mushrooms in the saute pan and add your liquids. I add approximately 1 TBSP each of balsamic vinegar and soy sauce and about 1/2 TBSP of the Worcestershire sauce (for one large onion and one regular size pack of sliced Portabello mushrooms). Then turn your pan on to high heat. You’ll saute until the liquid is pretty much gone and the mushrooms and onions have a nice golden brown color to them. It should take about 6-8 minutes total on high heat.

The Sauteed Onions and Mushrooms are so easy to make and truly delicious. Add them to your healthy cooking this week!

We create our recipes and fine tune them for macro-based eating that tastes great too! For additional Healthy EATS, click here!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!