Marinating 101

Grilling season is upon us – does it excite you or intimate you?

Don’t just toss the meat on the grill and hope for the best…..Are you ready to add an amazing layer of flavor to your meal by simply letting food rest in the fridge?  YUP.. it is that simple.  Marinating is a versatile and fun cooking method even you can pull off if you are clueless.  I was there once too!  I actually marinate chicken and beef the most and cook in my air fryer all year long.

Why marinate?

Hey is the “technical explanation”:  Marination uses acid to break down proteins in meat, naturally tenderizing it and allowing it to better absorb the spices and other flavors. The oil seals in moisture and adds a level of protection against heat. If you eat organic grass fed like we do, this is HUGE because the meat becomes tender and juicy. 🛑WARNING: if meat is left in citrus for more than 24 hours, it will begin to “cook,” and we definitely don’t want that to happen!  It will not be good!

Experiment 

The sky is the limit with marinades!  You can let your creativity flow.  It all starts with the 3️⃣: The basic ratio is three parts oil to one part acid. The acid can be vinegar, wine, citrus or yogurt, while the oil could be sesame, canola, olive or even fish sauce. Beef, chicken, veggies and tofu can generally take the same marinades, with the variety stemming more from the flavor profile. In addition to oil and acid, you also need to consider a third component: the flavor! This is the herbs, spices, aromatics and salt.  Here is where you can really get creative!

Chicken might take apple cider vinegar and Worcestershire marinade in an American-style approach, while Middle Eastern recipes might use yogurt and mint, and Asian flavors use rice wine and ginger. Salmon might take a fresh tilt, with tarragon and white wine, or a Japanese profile, with miso and mirin, a sweet cooking wine. If you are looking for nice char, adding a small amount of honey or maple syrup can help the food to caramelize while cooking.

Two reasons to marinate meat is tenderizing and to add flavor. As for beef, more affordable meats like flank or sirloin will really benefit, especially from tenderization.  No need to spend a fortune on premium cuts of meat to get a better taste, try your hand at marinating.

The key is timing

Marinating might not be ideal when you’re in a time crunch, but it doesn’t take as long as you might think. For beef and chicken, it is recommended two hours can do the job. You don’t want to go over 24 hours or so, as the marinade can toughen the meat. For fish, the general rule is 30 minutes, otherwise the fish can begin to cook. Veggies only need about 30 minutes, as they don’t need to be tenderized.

 

Put TLC into the prep

How can you help the marinade soak into the food. Start by chopping and removing skin when possible. As an added benefit, smaller pieces allow for faster cooking. As you prepare your marinade, calculate portions properly so you’ll have enough: Think a half cup of marinade per pound of meat. Be sure to reserve some sauce before you submerge the meat. Once you’re ready to start, one of the easiest ways to distribute the marinade and help with cleanup is to use a zipper-locked plastic bag (my favorite), but nonmetal covered bowls work, too. Don’t use foil, because a chemical reaction could botch your entire recipe. NEVER marinate at room temperature. Slip your food in the fridge, set a timer and enjoy the anticipation!

Share your favorite marinade with us… Looking for some more ideas, check out the recipes on my website by clicking the link.

Happy grilling and have an epic day!

Tasty Tuesday: All-American Beefy Mac

Thank you Hungry Girl for today’s recipe….

Do you remember Hamburger Helper?  When life was crazy busy – full-time job, active kid and not a lot of time to plan meals, this and macaroni and cheese was a go to meal.  I kind of miss those days so this is a great way to enjoy the same yummy taste in a healthier way.

Whether you call it beefy mac, beefaroni, or American chop suey, a hearty pasta meal full of ground beef and rich tomato sauce rocks. Indulge in our AMAZING recipe without a lick of guilt…

Prep: 20 minutes     Cook: 30 minutes     Makes: 4 servings

Ingredients:

• 3 cups frozen cauliflower florets
• 4 1/2 oz. (about 1 1/4 cups) high-fiber elbow macaroni
• 1 1/2 cups chopped onion
• 1 1/2 cups chopped green bell pepper
• 1 lb. raw extra-lean ground beef (4% fat or less)
• 1 tbsp. chopped garlic
• 1/2 tsp. each salt and black pepper
• 2 cups canned crushed tomatoes
• 1 cup diced tomato
• 2 tbsp. canned tomato paste
• 1 tbsp. Worcestershire sauce
• 1 tsp. dried oregano
• 1 tsp. dried basil
• Optional seasoning: crushed red pepper

Directions:

1. Place cauliflower in a large microwave-safe bowl; cover and microwave for 3 minutes. Uncover and stir. Re-cover and microwave for 2 minutes, or until hot. Drain excess liquid.
2. Roughly chop cauliflower, return to the bowl, and cover to keep warm.
3. In a large pot, cook pasta per package instructions, about 7 minutes. Drain pasta, and stir into cauliflower. Re-cover to keep warm.
4. Spray the pot with nonstick spray, and bring to medium-high heat. Add onion and bell pepper, and cook and stir until browned, about 4 minutes.
5. To the pot, add ground beef, garlic, salt, and black pepper. Cook, stir, and crumble until beef is fully cooked and veggies are soft, about 6 minutes.
6. Add all remaining ingredients to the pot, and stir well. Bring to a boil.
7. Reduce heat to low, and stir in cauliflower-pasta mixture. Cook until hot and well mixed, about 2 minutes.

Serving Size: 1/4th of recipe (about 2 1/2 cups):  Calories: 375; Fat: 6g; Sodium: 690mg; Carbs: 50g; Fiber: 10g; Sugars: 13.5g; Protein: 33g     PointsPlus® value 9*

Be sure to pack your leftovers for lunch the next day in Thirty One’s Around the Clock Thermal.  This is one of our most versatile totes.  It is great for lunch or snacks anytime, anywhere—work, school, festivals, road trips, pool, beach, golf course, boating or sporting events. The water-resistant thermal lining keeps contents cool and makes cleanup easier. A removable shoulder strap means you can carry it any number of ways, including crossbody for hands-free movement. An interior mesh pocket and exterior front zipper pocket provide separate storage options when needed. Makes a great gift for friends, neighbors, kids, teachers and everyone else on the go!

Have a blessed day!

Tasty Tuesday: Beef and Arugula Stir-Fry

Thank you Alene Brennan for today’s recipe.  This is from Terry Wahl’s MS Protocol cookbook but it definitely yummy for everyone!

 

Prep Time: 15 minutes    Cooking Time: 15 minutes     Yields: 4 servings

Ingredients:

• 1/2 pound beef sirloin, cut into thin strips (organic grass fed is the best)
• 2 tablespoons of oil (I use Wicked Good Spice Mixes Garlic Oil)
• 1 tablespoon fresh ginger, minced
• 1 clove garlic, minced
• 2 medium red peppers, cut into thick strips
• 1-2 bunches arugula, well washed
• 2 teaspoons kuzu (a root – optional)
• 2 tablespoons tamari (a Japanese sauce)
• 2 tablespoons rice or cider vinegar
• 1/4 cup water

Directions:

1. Stir-fry beef in pan with 2 teaspoons of oil over medium-high heat for 2 minutes or until browned.
2. Remove beef with tongs or fork, allowing excess oil to drip off and set aside.
3. With remaining oil, stir-fry ginger and garlic for 2 to 3 minutes and then add bell peppers. Cook another 2 to 3 minutes.
4. Mix together fresh arugula and bell pepper mixture in a serving bowl.
5. In a small bowl, combine kuzu, tamari, vinegar and water.
6. Place mixture into skillet and cook over medium heat until sauce starts to thicken.
7. Return beef to skillet and cook for 1 minute, just enough to warm up beef.
8. Add beef to serving bowl with arugula and bell peppers.
9. Mix and serve warm.

There are always leftovers in our house…..I usually cook for 4 – 6 people despite the fact there are only two of us and then hubby gets meals for work. One of my favorite Thirty One thermals is the Thermal Tote which is the perfect-sized lunch bag for work, school, play dates, sporting events, golf outings, fishing trips or travel. The thermal lining and zipper closure help keep your food cool or warm, while an exterior pocket is the perfect place to keep your cell phone, wallet or other important small items. Also makes a great gift for your kids’ teachers, tutors and babysitters, or your coworkers, neighbors and friends!

Have a blessed day!

Tasty Tuesday – Spaghetti Squash Boats

It’s SUPER easy to make this recipe vegetarian. Simply sub out the beef for extra veggies! Bell peppers, spinach, and red onions would all be great additions.

Prep Time:  15 MINS     Total Time:  1 HOUR 10 MINS     Makes: 4 servings

INGREDIENTS  FOR SPAGHETTI SQUASH

2 medium spaghetti squash, halved, seeds removed
1 tbsp. extra-virgin olive oil
Kosher salt
1/2 tsp. chili powder
1/2 tsp. cumin

INGREDIENTS FOR FILLING

1 tbsp. extra-virgin olive oil
1/2 onion, chopped
2 cloves garlic, minced
1 lb. ground beef
1 tbsp. taco seasoning mix
Kosher salt
Freshly ground black pepper
1 (15-oz.) can black beans
1 1/2 c. chopped cherry tomatoes
1 c. corn, canned and drained or frozen
1 c. shredded Monterey jack
1/2 c. shredded cheddar
2 tbsp. freshly chopped cilantro (optional)

DIRECTIONS

1. Preheat oven to 400°. Drizzle cut sides of spaghetti squash with oil and season with salt, chili powder, and cumin. Place cut side down on a large, rimmed baking sheet. Roast until tender, 30 to 35 minutes. Let cool slightly. Using a fork, break up squash strands.
2. Meanwhile, make filling: In a large skillet over medium heat, heat olive oil. Add onion and cook until soft, about 5 minutes. Stir in garlic and cook until fragrant, about 1 minute more.
3. Add ground beef, breaking up the meat with a wooden spoon. Cook until beef is no longer pink, about 6 minutes. Drain fat.
4. Stir in taco seasoning, then season to taste with salt and pepper. Stir in black beans, cherry tomatoes, and corn.
5. Fill each spaghetti squash with beef mixture and top with cheeses. Return to oven to melt cheese, 5 minutes. Garnish with cilantro and serve.

The best thing to do with leftovers is to take them for lunch the next day, right?  Thirty One’s Lunch Break Thermal is perfect for lunches.  Great for school, the pool, sporting events, day trips, flights and dozens of other places. The extended handles allow you to tote this bag over your shoulder so you can stay hands-free. An interior thermal lining keeps your food cool or warm, while an exterior pocket gives you a useful place to put your cell phone, keys or wallet. Makes a great gift for teachers, neighbors, friends and anyone else who loves to lunch!  You can personalize it too; ensuring no one steals your lunch.

Have a ThirtyOne-derful day!

Tasty Tuesday: Golden Autumn Beef Pot

   

Today’s recipe is direct from my Weight Watcher’s Facebook group.  It sounded yummy so I wanted to share….

Prep: 45 minutes     Cook: 1:30 minutes     Serves: 8

6 Smartpoints per serving ( 1 serving = 1 1/2 cups)

Ingredients

• 1 ¹⁄₂  pound(s) uncooked trimmed top round steak, Cut into 1 inch cubes
• 2 Tbsp olive oil
• 2 medium uncooked onions , chopped
• 3 medium uncooked potatoes, cubed
• 2 cups uncooked rutabaga, cubed
• 1 ¹⁄₂ cups uncooked carrots, chopped
• 2 ¹⁄₂ cups uncooked cabbage, coarsely chopped
• 2 Tbsp fresh parsley – chopped or 2 tsp dried
• 1 bay leaf
• 4 beef bouillon cubes
• 6 cups water
• 1 Tbsp vinegar
• 1 tsp sugar
• 1 ¹⁄₂ tsp salt

 Instructions

1. In a Dutch oven or heavy pot, brown meat in oil in 2 batches. Set aside.
2. Saute onions in same pan until soft.
3. Return meat to pan along with remaining ingredients.
4. Simmer, covered, 1 to 1 1/2 hours or until meat is tender.

This is a great tailgating meal…Okay so it may not be in a crock pot BUT it doesn’t mean you can’t put it in one.  The best way to transport your crock pot or food to a tailgating party is in a Thirty One Market Thermal!  The Fresh Market Thermal is a stylish, portable thermal large enough to hold two 9″x13″ casserole dishes (and a crock pot). A must-have for family picnics, tailgating, trips to the beach, days on the boat, potlucks, grocery shopping or weekend camping. Its water-resistant Leak Lock thermal lining means you can add ice to this cooler bag to keep food and drinks cold. Need more room? The sides unsnap and expand to give you more space inside. Long handles allow you to carry it over your shoulder when you need to be hands-free. The Fresh Market Thermal also features a zipper closure for securing contents and an exterior front pocket to hold other important items.

Have a ThirtyOne-derful day!