What’s football and beer without steak? I’ll tell you what it is, it’s about as useful as a pair of sunglasses are on a guy with one ear. As healthy as I am I do love me a good steak and if ever there was a day I’m going off the deep end food wise, it’s definitely on Super Bowl Sunday. Flank steak is one of my favorites, especially on the grill. Add this marinade to the mix and it’s the business! Superb by itself, in tacos or even great on salads if you want to keep it super clean and tasty. (Not bagged salads though am I right?)

(Adapted from Eating Well Magazine.)

RECIPE:
Serves 4-6

2 lbs grass fed/organic flank steak

Marinade:
1 x 15 oz can chopped tomatoes (fresh would be better though you might want to wait until they’re in season)
2 tbsp fresh oregano
1 tbsp fresh thyme
1 tsp chili flakes
1 shallot – peeled, roughly chopped
3 tbsp red wine vinegar
2 garlic cloves – peeled
1/2 tsp salt
1/4 tsp pepper

DIRECTIONS:

Place all the marinade ingredients in a blender and blitz for 30 seconds. Place the steak in a casserole dish and cover with marinade. Turn meat over to make sure all sides are coated. Cover with plastic wrap and refrigerate. Marinate for between 4 and 24 hours.

TIP: Remove from fridge 1 hour before grilling to let return to room temperature. The reason being is that if you grill cold meat straight from the fridge by the time the heat penetrates the center of the steak the outside will be dry and over-cooked.

Preheat large skillet or outdoor bbq on high heat. Season marinated flank with S&P on both sides and sear on grill for 6-7 minutes on both sides for medium rare.

Very important: Let meat rest for 10 minutes on a tray after cooking. This is really the key to having juicy succulent meat. By doing this it gives the meat time to let all the juices redistribute back into the meat and not all over your cutting board.

Marinate. Grill. Eat. Drink. Couldn’t be easier!

Super Bowl Sunday….Done!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Superbowl Sunday is this weekend. Who’s playin’ again? Oh ya Norlins & da Colts. I have to tell you I couldn’t give a monkeys who wins but I just like the competitiveness of it and of course the mucho beers & grub, which I’ll partake in no doubt. I am a guest of this country so it would be rude not to join in.

With the weekend that’s in it I wanted to give you guys a good easy recipe with a bit of a twist on regular meatballs, which actually doubles as two separate dishes. You can do these ahead especially the meatballs and just let them simmer on the stove. With the sliders you could sear them ahead o’ time and just pop them in the oven for a few minutes when the boys (& girls) come over. Easy!

RECIPE:
Serves 4-6

2 lbs minced lamb
1 cup shallots – fine dice
1/4 cup fresh marjoram & oregano mixed – chopped
1/2 red bell pepper – fine dice
1 tsp chili flakes
1/4 cup Worcestershire sauce
1/3 cup gorgonzola cheese
1/2 tsp salt
1/4 tsp black pepper
2 tbsp olive oil

DIRECTIONS:
Preheat saute pan on medium heat for 1 minute. Add olive oil along with diced shallots, red pepper and chili flakes. Stir to coat and turn heat to low. You want to sweat the veggies without getting them brown. Stir occasionally for 5-6 minutes. Once softened remove to a plate to cool for 10 minutes.

Meanwhile, as onion mixture is cooling, place the lamb in a large mixing bowl along with cheese, Worcestershire, herbs and S&P. Once veggies are cooled add to lamb. With clean hands get in there and mix thoroughly.

To Test: Preheat same saute you used already to saute the shallots. Drizzle a little olive oil in there and roll 1 meatball. Flatten down to slider size (1/4″ thick). Cook in the pan for a few minutes each side ’til cook through. Taste  and adjust seasoning to your taste if needed………..but I think you’ll be good.

Divide the meat mixture in half. One for meatballs the other for mini sliders.

MEATBALLS:
Roll the meatballs to golf ball size and lay on a foiled tray. Again use the same saute pan as above. Drizzle 1 tbsp olive oil and once all the meatballs are rolled out add to your tomato sauce of choice on the stove. Simmer for 1  hour partially covered. Once ready serve as is or with your favourite pasta and a good ol’ glass of red wine.

Make sure you take a gander at my mini meatball in pita pockets recipe from last year. These look (and taste) fantastic.

SLIDERS:
Roll each slider slightly bigger than the meatballs and flatten slightly to about 1/4 ” thickness. Preheat your grill pan for 1 minute on medium heat. Once ready to cook sear each slider for 3-4 minutes each side for medium rare or longer for more well cooked. Serve with the usual condiments, mustard, homemade ketchup and caramelized onions.

Who’s the real winner?

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Say it with me, “Are you ready for some football?!” Across the pond this takes on a whole other meaning but over here it’s THE biggest sports day. This Sunday even I, as someone who doesn’t even know who’s playing in the Superbowl, will be partaking in the ritual of Super Bowl; Watching, betting, cheering, drinking and eating (healthy food of course!) Don’t believe that you can eat healthy even on Super Bowl Sunday? To prove it, here are some ideas from the last couple of years to help you create a tasty and healthy buffet:

Super Bowl Mo’Rockin’ Meatball Pitas

Lavash Pizza, Homemade Pita Chips & Hummus, Apple Jicama Slaw

Healthy Potato Salad

Turkey & Portobello Burgers with Sweet Potato Fries

Tandoori Chicken Skewers, Asparagus Skewered Shrimp & Mini Beef Sliders

And that’s not all! This week I’m making a pork & poblano stew, tomato marinated flank steak, lamb sliders & Mediterranean meatballs so be sure to check back for these recipes!

Oh yeah, this is why I like American football!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

I’m really diggin’ our CSA box delivery service. So far the produce has been great and in order to use it all we’ve had to use our noggins and think outside the box a bit, so to speak! Who said you can’t have looks and brains?

This week our box contained organic Fuji apples, spinach, leeks, rainbow chard, broccoli, Valencia oranges & mixed peppers. I turned to old faithfuls for some of these—I used the oranges for Jerk sauce and the mixed peppers went into a pot o’chili.

Each week when our box arrives there’s a newsletter inside from the farm talking about what’s in season and giving tips and such about the fruit n’ veg. They also give a recipe highlighting one of the veggies. I was intrigued by this particular chard recipe not only because I really like leafy greens but also because it used the entire bunch of chard, stems & all. Usually one would remove the stems and either put them in the stock pot as I do or into the compost heap. Either way they’re getting used but I’d much prefer to eat them. They have a lovely peppery flavour and they add brilliant colour to the sauteed chard. I can’t take any credit for this but it did turn out great and I combined it with a rice recipe (below) which uses up some of the apples. Usin’ my noggin!

CHARD & LEEK SAUTE
RECIPE
Serves 4

2 tbsp olive oil
1 1/2 cup sliced leeks – white part only, washed & drained
4 minced garlic cloves
1/4 cup low sodium chicken or veg broth
1 bunch rainbow chard – washed
salt
freshly ground pepper

DIRECTIONS:
Pull the leaves from the stalks and chop finely. Set aside. Chop the leaves coarsely and rinse thoroughly in cold water. Drain.

Preheat large skillet on medium heat for 1 minute. Add 1 tbsp olive oil. Saute leeks for 3 minutes approx, stirring.
Add garlic and chard stems to leeks and saute for additional 3-4 minutes until softened. Add broth and chard leaves and saute for 4-5 minutes until tender and stock reduced.
Taste and season with S&P.

RICE WITH LEEKS & FUJI APPLE:

RECIPE:
Serves 6-8

2 cups uncooked Brown & Red Rice Mix (I like the Texmati Royal Blend)
2 cups Fuji apple – small dice
1 cup leek – white only – chopped
2 cloves garlic – minced
3 cups low-sodium chicken/veg  broth
2 cups water
1 tsp fresh thyme – chopped
1/3 cup walnuts -toasted & chopped
3/4 chopped walnuts – toasted
1 tsp olive oil
S&P to taste

Directions:
Preheat large saute for 30 seconds on medium heat. Drizzle 1 tbsp olive and saute diced apples for 6-7 minutes until soft. Once softened, remove from pan and add another tbsp olive oil. Saute leeks for 5 minutes, stirring occasionally.
Add garlic and continue cooking for another 30 seconds. Add broth, water, thyme and rice.  Stir and cover with lid. Bring to a boil. Once boiling reduce heat to a simmer and cook for 45 minutes approx or until rice is cooked through.
NOTE: If additional liquid is needed add 1/2 cup at a time.
Once cooked, drain any excess liquid and return rice to pan. Fold in apple and walnuts.
Taste and season with S&P.

SERVING SUGGESTION:
Cajun Catfish or Grilled Organic Chicken Breast
I was able to purchase pre-seasoned cajun catfish at Whole Foods and it was damn tasty! (Even headdaball enjoyed it.) Definitely a meal worth trying!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.

Nothing like being called up last minute to do a bbq for new clients, but as usual I was able to pull it off without a hitch! (Thank God!) The host couple were friends of friends, who were visiting from Australia on business for a couple of weeks. Call it a Hello/Goodbye barbecue. I love these types of small causal gigs where I get to showcase my personality as well as my food. I adapted a bunch of previously posted recipes and turned them into this simple afternoon barbecue. Here’s a few pics from the day of yours truly in action.

MENU:

ANTIPASTO PLATTER
Trio of Hummus: Roast Sweet Pepper, Basil-Artichoke & Lemon-Parsley
Cheese & Salamis
Assorted Flat Breads & Baked Pita Chips
BUFFET
Mini Turkey Sliders with Caramelized Onions
Sweet Soy Glazed Chicken Skewers
Grilled Skirt Steak with Cilantro Pesto
Grilled Asparagus Spears with Tomato & Herb Infused Olive Oil
Roast Mini Potato Salad with Herb Vinaigrette
Baby Spinach Salad with Shaved Fennel, Pear & Gorgonzola with Sweet Balsamic Vinaigrette

DESSERT
Fresh baked cookies and customized cupcakes! Perfect ending to a great day!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Baked pita chips with hummus & guacamole, Lavash pizza and Apple Jicama slaw

I know what you’re saying…Is it possible to eat healthy on Super Bowl Sunday? Did you know that:

• Nearly one in eight or 13% of Americans order takeout/delivery food from a restaurant for a Super Bowl gathering.
• Most popular choices of takeout/delivery items on Super Bowl Sunday are pizza at 58 percent, chicken wings at 50 percent and subs or sandwiches at 20 percent.
• Approximately one in 20 (4 percent) Americans watch the big game at a restaurant or a bar, over 9 million Americans.
• On Super Bowl Sunday, Americans will eat an estimated 20 million pounds of potato and tortilla chips and eight million pounds of avocados.
• Sales for antacid increase by 20% on Super Bowl weekend.

After all these stats and being the Healthy guy that I am, I just had to throw out ideas that wouldn’t bust your gut. After all, the beer consumption alone will do that!
So here’s some healthy Super Bowl ideas perfect for a hungry (wo)man’s buffet:

BAKED PITA CHIPS WITH HUMMUS & GUACAMOLE: (Try making pita chips from scratch!)
Recipe: Serves 6. Adjust accordingly.
1 packet whole wheat pita bread
olive oil
1/4 tsp salt
1 tsp cumin
Preheat oven to 400 F.
Begin by cutting each pita bread in half and then into 12’s. Toss in a large mixing bowl with 1 tbsp olive oil and 1 tsp cumin. Place on oven tray in single layer and bake for 10 minutes approx. or until crispy but not burned. Remove from oven and set aside. (Yes, it’s that easy!)

Hummus (Smashed Chickpeas)
1 15oz can chickpeas (garbanzo beans)
2-3 tbsp olive oil, divided
1 lemon – zested & juiced
1/8 tsp chili powder
2-3 tbsp cold water, divided
S&P to taste
Hummus is traditionally made with tahini but in my version I omit it as I prefer the simple taste of the chick peas and lemon. Tahini also has a high fat, high calorie content so in order to cut calories I do without it.

Drain the chickpeas and put in food processor. As they’re pureeing gradually add cold water & olive oil, alternating 1 tbsp at a time to blend. You want a smooth but not a runny consistency. Remove to a mixing bowl. Add 1/2 of the lemon juice, all the lemon zest, 1/4 tsp salt, 1/4 tsp pepper and chili powder. Taste and add more lemon juice if preferred. I like my hummus zesty so tweak it to your taste.

A couple of other ideas for you are:

LAVASH PIZZA. This is a great healthy alternative to your regular thick crust pizza we all know. I’ve used both white and wheat lavash (fancy word for flatbread) so check your local grocery or specialty store. In the version above I made a roasted red pepper and tomato sauce and used part-skim mozzarella & fresh basil. If you want this recipe leave a comment here or on my site.
I’ve also made this with fresh basil pesto and blistered cherry tomatoes, click here for recipe. Both versions are damn tasty and perfect for adult or even kid gatherings.

APPLE JICAMA SLAW. What exactly is Jicama? This is a light refreshing slaw that’s the complete opposite of a regular coleslaw that’s mayo based. The sweetness of the apple and the crunchiness of the jicama work brilliantly together and you can snack on this all day if you wanted.

So to answer my own question, yes it is so no excuses here people. I’ve got more football food up my sleeve at thehealthyirishman.com.
One step ahead of me? Let me know what healthy Super Bowl dish you’re planning.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

The Healthy Irishman Fueling your body with healthy food. Fueling your mind with the wealth of health.

Mini Beef Sliders, Asparagus Skewered Shrimp, and Tandoori Chicken Skewers

Super Bowl Sunday is THE biggest sports day of the year here in the States. Though this is a relatively new ritual for me, I know that the game is only half the excitement. Yes there are there commercials, which have become wildly popular, but I’d bet that food on this day is just as important as the game itself. You can’t have a Super Bowl party without food, can you? But being a foodie and a health freak, I wondered, does football food have to be bad for you?

The key here is to make healthier choices especially since chances are you’re not drinking water! Here are a few ideas that will score big points even from the pizza crowd.

Continue reading “Super Bowl Shuffle” on Dancing Spoon »