October 23, 2025
Grilled Beef & Vegetables
Ingredients
- 700 g grass-fed beef strips (sirloin, flank, or rump steak)
- 4 large portobello mushrooms (approx. 400 g total)
- 8 medium carrots, peeled and halved lengthwise (about 600 g)
- 2 bunches broccolini (approx. 400 g)
- 6½ tbsp olive oil total (≈ 97 mL)
- (2 tbsp for beef + 2 tbsp for mushrooms + 1½ tbsp for carrots + 1 tbsp for broccolini)
- 1 tbsp butter (14 g)
- 2 cloves garlic, minced (6 g)
- 1 tbsp fresh rosemary or thyme, chopped (optional)
- 2 tsp salt total (≈ 12 g)
- (½ tsp for beef + ½ tsp for mushrooms + ½ tsp for carrots + ½ tsp for broccolini)
- 1¼ tsp black pepper total (≈ 5 g)
- 1 tbsp balsamic vinegar (optional, 15 mL)
- 1 tsp honey or maple syrup (optional, 7 g)
Instructions
1. Roast the carrots and mushrooms
- Preheat the oven to 200°C (400°F).
- Line a baking tray with parchment paper.
- Toss carrots with olive oil, salt, pepper, and honey/maple syrup if using. Spread on half of the tray.
- Place the portobello mushrooms on the other half, drizzle with olive oil and balsamic (if using), and season with salt and pepper.
- Roast for 25–30 minutes, turning once halfway through. Mushrooms should be tender and juicy; carrots caramelized and golden.
2. Grill the beef
- While vegetables roast, heat a grill pan or barbecue over high heat.
- Toss beef strips with olive oil, garlic, herbs, salt, and pepper.
- Grill for 2–3 minutes per side, or until cooked to your liking (medium-rare to medium recommended).
- Rest for a few minutes before serving to keep tender and juicy.
3. Steam and fry the broccolini
- Bring a small pot of water to a boil, and lightly steam broccolini for 2–3 minutes until bright green. Drain well.
- Heat butter and olive oil in a frying pan over medium-high heat.
- Add the broccolini and sauté for 2–3 minutes, seasoning with salt and pepper until slightly crisp on the edges.
4. Serve
- Plate each portion with a serving of grilled beef strips, a whole roasted mushroom, a few roasted carrots, and a generous side of buttery broccolini.
- Drizzle any beef or mushroom juices over the top for extra flavor.
Optional Garnish
- Sprinkle with fresh parsley or thyme before serving.
- Add a squeeze of lemon over the broccolini for brightness.
Nutrition and Cooking Times
Serves: 4 | Prep time: 15 minutes | Cook time: 30–35 minutes
Nutrient Value per serve:
Calories: 480kcal | Protein: 39g | Fat: 28g | Carbohydrates: 15g
Barbell & Trap Bar Training
In this bulletin we discuss Lactate & Brain Health. . .
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates