Meat and fruit is a refreshing combination; the sweetness of the fruit complements the tender succulent meat. If possible it’s to your health’s benefit to buy organic grass fed beef. Grass fed beef’s fatty acid composition is lower in overall fat and in saturated fat, providing more omega-3 fatty acids. Meat from animals that graze on grass is high in omega-3 fatty acids, and conjugated linoleic acid (CLA) which is associated with a decreased cancer risk. Grass-fed animals raised on pastures not confined to feedlots have more positive life force energy which then in turn effects your body.
Veggie Kabobs are fun for kids to put together and will help them explore tasting new vegetables.
Flank Steak with Mango Salsa with Vegetable Kabobs
Ingredients: 6 Servings
1.50 lbs Flank Steak, (Grass-fed pasture raised preferably)
1/3 cup Olive oil
1/4 cup Red wine
2 tablespoons Tamari (wheat free soy sauce)
1 clove Garlic, minced
1 tablespoon Gingerroot, minced or cut in slices
2 tablespoons Honey
2 Mangos, peeled and diced
1 Roma Tomato, diced
1 Tablespoon lime juice
2 Teaspoons Cilantro chopped (optional)
Combine all ingredients together and mix gently. Adjust ingredients to your taste. Store covered in fridge until ready to use. Keeps in refrigerator about 3-4 days.
- Pierce steak with a fork. Place steak in a glass dish with marinade. Cover and marinade for best results at least 2 hours to overnight.
- Prepare and preheat grill. Remove steak from marinade; discard marinade. Grill for 5–7 minutes on each side, turning once, until the steak reaches desired doneness.
- Let steak stand, covered with foil, for 10 minutes, then slice very thinly across the grain. Serve with Mango Salsa.
Flank Steak Nutrition Facts per serving: Calories: 212 Total Fat 10 g Saturated Fat 3g Cholesterol 75 mg Sodium 90 mg Total Carbohydrate 0.2 Dietary Fiber 0g Sugars 0g Protein 27 g
Mango Salsa Nutrition Facts Per serving: Calories 70 Total Fat 0.5 g Saturated Fat 0.1g Cholesterol 0g Sodium 1.8 g Total Carbohydrate 18 g Dietary Fiber 2g Sugars 16g Protein 1g
Vegetable Kebobs: 6 servings
1 large Red peppers cut in 1 inch chunks
1 large Zucchini
1 cup Baby portabella mushrooms, cut a small portion of the bottom of the mushroom off, clean with damp paper towel so they don’t get mushy.
1 medium Vidalia onions cut into small pieces
6 Kabobs (if using wooden kabobs soak them in water so they don’t burn.
¼ cup olive oil
¼ cup balsamic vinegar
1 garlic clove crushed
¼ teaspoon paprika
Black pepper, to taste
In a large bowl or plastic bag combine the marinade ingredients. Marinate in the refrigerator for 2 to 24 hours.
Pre-heat the Barbeque on medium-hot or the broiler and the broiler pan. If broiling, position the broiler pan 3 to 4 inches from the heating element and spray with a high temperature cooking spray like grapeseed or Expeller pressed sunflower oil. Thread the vegetables and continue to make a pattern on the skewers. Broil or grill for 4-6 minutes, turning the skewers occasionally until soft and light brown. Serve hot with a whole grain such as brown rice, couscous, quinoa or millet.
*If there are leftover vegetables prepare more vegetable kabobs.
Nutrition Facts per serving Calories: 40 Total Fat 2g Saturated Fat 0.1g Cholesterol 0mg Sodium 5mg Total Carbohydrate 9g Dietary Fiber 2g Sugars 4g Protein 2g
Recipe provided by Real Food Mom, Tracee Yablon Brenner (www.realfoodmoms.com). She provides busy families with practical information, strategies, and healthy recipes for feeding nutritious, tasty meals and snacks quickly and easily every day.
Tracee Yablon-Brenner is a registered dietitian, board-certified holistic health counselor, owner of Nutrition is Healing, co-founder of www.realfoodmoms.com, and mother of two girls. She completed her internship in dietetics at A in childhood and adolescent weight management. Yablon-Brenner is a member of the American Dietetic Association and Pediatric and Diabetic Practice Groups, the American Botanical Society, the Haworth School Wellness Committee, and Action for Healthy Kids. Brenner is the founder of the Real Food Moms (www.realfoodmoms.com), dedicated to educating parents about family nutrition and whole foods cooking. She has also co-authored two comprehensive and practical guides for family nutrition, Great Expectations: Best Food for Your Baby and Toddler and Simple Food for Busy Families.