Happy Registered Dietitian Day!  Whoooohoo!  It is my 5th year celebrating this awesome day and reminiscing about my experiences in the field.  I’ve been blessed to have worked with and touched many lives for the better which is something I hope to continue for years to come.

This week has been busy but I’m still cooking at home and keeping recipes simple!  On Monday night I batch cooked sweet potatoes which are an awesome addition to so many recipes whether for breakfast, lunch, or dinner.  I often find myself adding these potatoes to salads, quinoa dishes, meat/fish entrees, and to morning meals.

Ingredients sans bacon.

Helllloooo bacon!

Post oven roasting 🙂

Sweet potatoes are loaded in antioxidants, vitamins, and minerals.  This awesome root vegetable when compared to its comrades; a few to name are yams, carrots, parsnips, radishes, provides us with the most beta-carotene which is a plant based flavonoid that provides powerful antioxidant properties.  The benefits of beta-carotene consumption include but are not limited to cellular damage prevention, reduction of cancers and/or decreased risk of heart disease, decreased interruption of bodily processes, and promotion of skin integrity/wound healing.

Reverse Breakfast Bowl

Ingredients:

• 3 large sweet potatoes; peeled, thinly sliced, then quartered
• 2 sprigs rosemary, minced
• 3 tbsp basil, minced
• 1/2 tsp black pepper
• 1/2 tsp red pepper flakes
• 1 tbsp coconut oil or EVOO; liquid form/melted
• 2-3 tbsp balsamic vinegar
• 2 slices thick cut jalapeno bacon; diced

Methodology:

1. Pre-heat the oven to 400 degrees Fahrenheit.
2. On the stovetop cook bacon until both sides are slightly crisp then set aside to cool.
3. In a large mixing bowl combine the sweet potatoes, rosemary, basil, black pepper, red pepper flakes, balsamic vinegar, coconut oil or EVOO, and cooled bacon – toss.
4. On a parchment paper lined cooking sheet spread out the potatoes.
5. Roast for 30-35 minutes until desired tenderness is achieved.
6. Add to a meal or set aside for weekday/weekend leftovers!
   1. If you’re looking for inspiration, try my ‘Reverse Breakfast Bowl’ which includes roasted kale topped with potatoes, chicken sausage, and a poached egg.  This dish is my busy week go-to that is gluten and dairy-free.
7. Dig in!

xxx – Sarah

Happy National Nutrition Month!  The theme is ‘Savor the Flavor of Eating Right,’ so let’s do that…  Delicacies.  Yes, all the fat.  I figure if you’re going to have something insanely good, the key is to add some healthy aspects.  So I did just that with ingredients looming in my refrigerator.  Wasn’t totally sure how it would work out but it did and I was in food heaven.

This craving for short rib started when I was salivating over the meat options at the local market.  I go to the Pearl Farmer’s Market which is held Saturdays and Sundays in San Antonio – if you’re all about local living/eating/shopping then this is right up your alley!

In a nutshell, short ribs are calorie dense due to its protein and fat makeup.  They contain a high content of total fat specifically saturated fat as well as complete protein due to containing all essential amino acids.  I previously wrote about the relationship of saturated fat and heart disease – click here for more information.  Again, the key is to consume this protein in moderation since it is an animal fat which is a difficult thing to do, but necessary. 

Ingredients:

• 2 cuts of short rib (see photos) – season with ground black pepper, and if desired, add some sea salt
• 1# Brussels sprouts; halved or quartered with root removed
• 1-2 cups butternut Squash; cubed
• 1 medium yellow onion, sliced/slivered
• 3 tbsp garlic; minced
• 3 sprigs rosemary; minced
• 2-3 shakes of dried thyme
• 1/4 cup cilantro; minced (mostly for cooking but save some for garnish)
• 3 cups beef broth
• 1/2 cup red wine
• 1/4 cup almond flour
• 2 tbsp apple vinegar
• 2 tbsp tomato paste
• 2 tbsp olive oil (plus extra to grease pan)
• 1-2 cups quinoa; cooked

Ingredeints

Just some of the vegetables

More vegetables

Seared Short Ribs

Methodology:

1. Pre-heat oven to 375 degrees Fahrenheit.
2. In a large, shallow pan, heat with a few drops of oil.  Add the short ribs and sear each side for 2-3 minutes then remove from heat.
3. Using the same pan, add all vegetables and garlic then sauté until browned under medium-high heat for 10-15 minutes.
4. Add the tomato paste, flour, oil, flour, beef broth/stock, and vinegar to the vegetables – mix well for about 10 minutes and then add the ribs.
5. Cook until boiling is achieved then reduce to a simmer for 20-25 minutes.  Add the wine and herbs (rosemary, thyme, and cilantro) then cook for an additional 5-10 minutes.
6. Remove vegetables and ribs from heat and cover.  Transfer to the oven for 2-3 hours to cook or until desired tenderness is achieved.
7. Strain vegetables and ribs from the sauce and spoon off the fat.  Serve atop your desired portion of cooked quinoa and garnish with some cilantro.
   1. I like to say 1/2 cup quinoa is enough for women and 1 cup for men but really depends on your level of hunger.  Remember quinoa is a complete protein aka perfect for vegetarians.
   2. Best part of this is you have extra vegetables for the rest of the week so all you need is to add some protein which could be a vegetarian or meat option.
8. Savor the flavor and dig in!

Before the oven…

After the oven!

xxx – Sarah