June 22, 2022
Homemade Vegetable & Beef Soup
Ingredients
- 1 lb Sirloin Steak cut into about 1′′ cubes
- 1 Tbsp Olive Oil
- 1 Sweet Onion diced
- 2 Celery Stalks sliced
- 1 Bell Pepper chopped
- 2 Medium Carrots peeled and sliced
- 2-3 Garlic Cloves pressed
- 1 Tsp Italian Seasoning
- 2 Large Potatoes diced into small pieces
- 6 Cups Low sodium beef stock
- 1 14oz Can Diced Tomatoes with juice
- 1 14oz Can Tomato Sauce
- 1 Tbsp Worcestershire sauce
- 1 Cup Chopped green beans fresh or frozen
- 1 Cup Corn fresh or frozen
- Salt and pepper, to taste
- 2 Tbsp Chopped parsley to garnish
Method
- Heat oil in a large stockpot over medium-high heat. Add cubed steak and cook, stirring frequently, for about 2-3 minutes.
- Add in onion, celery, carrots, bell pepper, and garlic, and sauté for about 4-5 minutes, or until veggies soften.
- Stir in potatoes, Italian seasoning, broth, diced tomatoes, tomato sauce, and Worcestershire sauce.
- Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until potatoes and beef are tender.
- Add green beans and corn, and cook for a couple of minutes more. Season with salt and pepper, and pour into bowls.
- Garnish with fresh chopped parsley and enjoy!
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