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Did you know that bone is a unique living protein?

I know, you thought it was just a bunch of hard calcium with an inner marrow filling. Or maybe that was just me.

But you learn things when you break you leg.

Like the need to increase protein and calories significantly to help the body heal.

Some resources say that just upping protein intake by 10-20 grams per day is enough to help bone repair. My friend Amelia, an RD, has me eating 1.5-2 grams per kilogram.

What does that mean? I’m eating between 83- 112 g of protein per day.

That’s fine with me, my body tends to do well on a high protein diet anyways.

But let’s be real… my taste buds get tired of protein shakes and grilled chicken.

Lean and Extra Lean Steaks

I know so many women that stay away from steak. Thinking it’s bad for their waistlines.

Yes, a bad cut of steak has too much saturated fat, but that’s not all beef.

It all has to do with the cut.

The USDA defines a lean cut of steak as a 3.5 oz serving containing:

• 6-10 grams of total fat
• 2.1 – 4.5 grams saturated fat
• Less than 95 mg of cholesterol

For extra lean, it’s the same size serving but the numbers vary a little:

• 0-5 grams of total fat
• 0-2 grams saturated fat
• Less than 95 mg of cholesterol

So what does that mean? How do you know what kind of steak to get?

I prefer extra lean (less fat means more room for protein) options. Here are the top extra lean cuts to look for when shopping:

• Eye of round roast or steak
• Sirloin tip side steak
• Top round roast
• Top sirloin steak

For my Philly Cheese-less steaks, I used top sirloin steak, sliced thin. But more on that in a minute.

Nutrition Info For Steak

Sure you can use chicken for the recipe. But if you choose chicken because you think you’re saving calories, that’s a bad choice.

3 oz of steak has 207 calories, compared to 184 calories for chicken.

Anyone else’s’ mind blown? Why have we always thought that red meat had so many more calories than white? Just 23 more?

Red meat is a great source of iron that is easy to absorb. As someone with a history of anemia, getting iron in through red meat is important. Especially when the body is in repair mode.

As for protein, a single serving has over 23-grams. And since the body can only handle 25-30 max at a time, this is perfect.

As long as it’s a high quality (hormone-free, all natural) lean red-meat, there is no reason to fear it.

What do you say we make some steakwiches?

Philly Cheese-less Steak Sandwiches

Dan is from Philly which is why I love making these. I love bring a bit of his northern cuisine into our southern home.

But as for the cheese, we rarely eat it. It’s even more rare that I buy it. Neither of us are dairy fans. I would much rather eat more calories through steak and veggies than with cheese.

But if you’re a cheese person, feel free to top yours with a slice of Provolone.

Where’s the bread? The bread is just a vehicle to get the good stuff into your mouth! The less the better.

I made a crunchy on the outside, chewy on the inside flatbread. It’s awesome, and gluten-free.  I ate it for breakfast the next morning with some peanut butter, yum!

Ingredients:

• 1 Green Plantain, peeled and sliced
• 2 Cups Gluten-Free Oats
• 1 Pack Instant Yeast*
• 1 Egg
• 1 Tbsp Olive Oil

Directions:

1. Preheat oven to 370-degrees.
2. Place plantain, 1.5 cups of oats, oil and egg in a blender or food processor. Blend until smooth and dough-like. Transfer to a bowl and using your hands add in the rest of oats and yeast.
3. Lightly flour a baking sheet. Take 1/4 of dough and make a long sub-like shape with it. Place on cooking sheet. Repeat with the rest.
4. Bake for 10-15 minutes until golden.

Now, it’s time for the good stuff…

Ingredients:

• 1 lb Sirloin steak, thin sliced
• 1 Bell pepper, thin sliced
• 1 Onion, thin sliced
• 1 Portabella Mushroom, thin sliced
• 1 tbsp white wine
• 1 Tsp Pepper (or more)
• Olive oil

Directions

1. Heat 1 tbsp of oil in a large skillet. Once heated, add onions, peppers and mushrooms. Saute until onions become translucent and veggies begin to soften.
2. Add steak, wine and pepper. Saute until steak is cooked to your liking.
3. Grab your flatbread and top with steak filling.

That’s it. Voila it’s done!

I would say we’re pretty much known for shrimp-n-grits and lowcountry boils (aka Frogmore Stew).

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