The key to balanced eating is to try and have most meals comprised of mainly vegetables, with a small side of a whole quality carb (brown rice, quinoa, yams, potato, etc.) and a healthy portion of meat or seafood, about 3 to 4 ounces, depending on gender, fitness level and height.
Consider balancing your eating in terms of the whole day and even better, the week. It’s much easier to balance out over a longer period of time because sometimes, you can’t control what you eat, say when you’re at your grandmother’s house for dinner, or your co-workers are treating you for a birthday lunch.
G and I eat very small amounts of meat, only about 2 to 3 ounces, and many meals we have great protein from non-meat sources like beans, legumes, and quinoa. When we do eat meat, we keep it high quality, local, and preferably grass-fed. I made this last night and we shared the steak, enjoying it with a generous helping of roast bell peppers and scallions.
3 tbsp Worcestershire sauce
2 tbsp hot sauce
1 tbsp low-sodium soy sauce
2 tsp honey
1/4 tsp smoked paprika
1/4 tsp granulated garlic
1/4 tsp dried thyme leaves
1/8 tsp curry powder
200 gr rib-eye steak (beef, bison or elk)
jalapeño jelly or green/red pepper jelly
- Combine all the ingredients in a resealable bag or shallow, narrow glass baking dish. Add the meat and turn several times, massaging it a moment. Let it marinate 45 minutes at room temperature, or up to overnight in the fridge. (Don’t be too worried about sodium content of the sauces – remember, most of the marinade is discarded.)
- Preheat your grill or barbecue to high.
- Remove the meat from the marinade (discard it), and shake off any excess. Grill it on both sides for several minutes to get good grill marks and cook to your desired doneness.
- After you turn the steak the first time, the now seared side facing up, brush it with the jalapeño jelly, and keep brushing each side as you turn it again to finish cooking it.
- Serve it with vegetables you can roast on the grill at the same time. I like peppers, scallions, and zucchini. Try yam, cauliflower, eggplant and potatoes.