It’s a new year. The festivities of December have come to an end. Perhaps they have left you feeling a bit sluggish. As our eating habits may have altered last month – more sugar and more alcohol perhaps – our bodies may now be feeling the effects of these excesses. However, it is now January and the days will start, minute by minute, getting a little longer, which means we can get out for a run or walk, go to a yoga or dance class, try a new activity – get our bodies moving again.
As you start moving your body more, you can also bring more consciousness to how you are feeding your body. Start by bringing more vegetables to your diet – try some new vegetables – this not only prevents the food rut of eating the same vegetables all the time, it also supports your body by supplying different nutrients. It may also be a good time to up your protein intake. Protein provides sustainable energy which will help for those days where you want to take a fitness class after work or walk the dog when you get home. Starting your day with some form of movement also helps – even if that means just getting out of bed and stretching for 10 minutes or a quick walk around the block. This helps wake up the body and relieve the stiffness of being horizontal for several hours.
As you prepare for your day, be mindful of the food you want to use to fuel your day. Pack a salad with chicken or tuna, some fruit and nuts, and plenty of water. For dinner, meat and vegetables. This will leave you feeling full but not bloated, filling up your tank with energy for the next day’s activities.
For me, I was starting to feel a bit low on energy and all I could think was – I want steak. Grilled medium-rare with chimichurri sauce. I roasted some butternut squash to go with it and after dinner, I felt like a new woman. Never doubt the power of a healthy meal. It can do wonders. Food is powerful. Choose wisely. Let it feed you well.
Grilled Herbed Ribeye Steak with Chimichurri Sauce and Sautéed Roasted Butternut Squash
Sautéed Roasted Butternut Squash
1 organic butternut squash
1 Tablespoon organic, grass-fed butter
1 teaspoon salt
½ teaspoon coarsely ground black pepper
Preheat oven to 425’. Cut squash in half. Scoop out seeds and discard. Place upside down in a casserole dish. Fill with water so that half of the squash is submerged in water. Place casserole dish in oven. Allow to bake for 30-45 minutes. Check after 30 minutes by pricking the squash with a fork. If the fork easily pierces through the squash, the squash are done. Remove casserole dish from oven. Using tongs, remove squash from casserole dish and set on a cutting board to cool for 10 minutes.
While squash is cooling, prepare the herb butter for the steaks.
2 6-8oz. ribeye steaks
2 Tablespoons minced yellow onion
2 Tablespoons unsalted butter
Zest of 1 lemon
2 garlic cloves, minced
2 teaspoons chopped fresh flat-leaf parsley
In a small saucepan over medium heat, combine the onion and butter and heat until the butter melts and starts to foam. Add the lemon zest and garlic, bring to a simmer and quickly stir in the parsley. Turn off the burner but leave the skillet on the burner and cover loosely with foil.
Scoop the squash meat out of the squash skins using a spoon. Heat a cast-iron skillet on medium heat. Add the squash meat. Use a potato masher to mash the squash meat. Add the butter, salt, and pepper, and stir to combine. Sauté the squash for another 5 minutes. Turn off the burner but leave skillet on the burner. Add more salt and pepper to taste.
Brush the steaks with oil and season with coarse salt and pepper. Place on heated grill. Allow to cook for 3-5 minutes per side, depending on your preference for doneness. Remove from grill and place on cutting board. Baste the steaks with the herb butter sauce, cover loosely with foil, and allow to rest for 10 minutes. Top with chimichurri sauce and serve sautéed butternut squash on the side.
Chimichurri Sauce
*make sauce before starting the steaks
1 teaspoon sea salt
1 teaspoon crushed red pepper flakes
3 garlic cloves, thinly sliced or minced
¼ yellow onion, finely chopped
1 Fresno chile or red jalapeño, finely chopped (optional)
1 cup minced fresh cilantro
½ cup minced fresh flat-leaf parsley
¼ cup finely chopped fresh oregano
½ cup extra-virgin olive oil
¼ cup white wine vinegar
Combine vinegar, salt, crushed red pepper, garlic, and chile in a medium bowl and let stand for 10 minutes. If you have a food processor, you may chop the ingredients and place them in the food processor – saving you chopping time. Stir in cilantro, parsley, and oregano. If using, food processor, pour in oil through spout. If not, using a fork, whisk in oil. Store in glass jar. Makes 1 ½ cups sauce.
Serves 2.