Although Crock-Pots and Cast-Iron Dutch Ovens were forgotten for a wile and were considered your grannies kitchen necessity they are making their way back. There is just something about one pot meals. It only takes may be 15 min to prep, then you pile it on and let it cook. Two hours later when you are done with your workout you have healthy, delicious meal that is big on flavor and packs a punch to any carryout or restaurant meal. And more then anything is simple, time friendly and easy on the budget.
Also, another forgotten and often forbidden vegetable for dieters are potatoes. Although, one should not have too much, carbohydrates are a great source of fuel when used before or after workouts. And in moderation will not effect your waistline or scale. Moreover, they usually add a unique flavor often missing when someone is competing or trying to lean out. With only 68 calories for 1/2 cup or 78 grams of boiled potatoes you will feel satisfied and will have energy for your tomorrow’s workout. Just make sure it is 1/2 cup and not 2 cups. To keep me on track when I am not noticing results in my body composition vs my strength I used my handy food scale. Here is why I say body composition. I can greatly improve my gains and mass int eh gym where I feel stronger and still not see results in the mirror. Main reason is strength and endurance are build in the gym while body composition changes (e.g., tone, muscle definition, six pack abs, and etc.) are made in the kitchen. If you are following a Paleo diet you can use turnips or sweet potatoes.
So in the spirit of lean and nutritious one pot meals that lead to improved performance and cause minimal damage to your pocket, I present to you – POP Nutrition | Winter Beef Roast and Vegetables Pot (GF).
Ingredients (makes 8):
- 2.5 lb. beef round bottom, cubed
- 12 oz. fingerling potatoes
- 1/2 cabbage head, julienne
- 3 large tomatoes, chopped
- 2 medium red onion, chopped
- 4 garlic gloved, minced
- 2 tsp. Red Palm Oil
- 1 tbsp. Ground Black Pepper
- 1 tbsp. Ground Mustard Seed
- 4 Bay Leaves, take out when moving stew into pots and adding the dough
- 1 tbsp. Organic Garlic Granules
- 1 tbsp. Organic Celery Seed Powder
- 3 cups water
- Set a Cast-Iron Dutch Oven on low heat, then add red palm oil, onion, garlic, and all the spices. Simmer on low and stir occasionally for 5 min.
- Fold in tomatoes, potatoes, meat, cabbage, and add water. Cover the pot and raise the heat to HI to bring stew to a boil, about 10 min.
- Lower the heat and cook on low for 2 hours. Enjoy!
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Svetlana ” Free2BFit”