Gluten Free Beef Stroganoff

Beef Stroganoff 

Growing up Beef Stroganoff was a one of my favorites. My mom made it the Brazilian way with table cream and cognac. SO good! But when I started my fitness journey it wasn't something I would really make on a regular basis. The cream was too heavy and it always bothered my stomach as I got older.

I was so excited when I came across this recipe from "Against All Grain". It tastes so good and I just couldn't believe that you could make such a yummy cream from cashews!







Ingredients: 
3 1/2 cups of water
3 oz raw cashews
2 tablespoons of olive oil
2 pounds of ground beef
1 1/4 tsp of salt, divided
1/4 tsp pepper
1/2 large onion, divided
2 pounds of yellow squash
8 oz of mushrooms
1/2 cup dry white wine
1 cup low sodium beef stock
2 1/4 tsp lemon juice
1 3.4 tsp apple cider vinegar
1/4 cup of fresh parsley chopped, packed

Method:
Pour boiling water over cashew pieces and allow to sit until finished cooking the rest of the meal. Cook ground beef in skillet with 1/2 tsp salt and the pepper and onion until cooked through. Remove the browned meat with a slotted spoon, remove the grease from the pan. Add the mushrooms to the pan and 1/2 tsp salt. Saute for 5-7 minutes until salted. Add the wine and let simmer for 5 minutes. Meanwhile, make the squash noodles. Cutt off the ends, then use a vegetable peeler to make noodles all around the squash, leaving the seedy center for something else. Remove the onion and mushrooms from the pan. Pour the beef stock into the panand stir constantly to remove the browned bits from the bottom, add the beef back into the pan and simmer for 5 minutes, while making the cashew cream.  To make the cashew cream, drain the cashews and place them in a blender with water. water, lemon juice, and apple cider vinegar. Blend until very smooth and creamy. Add the cashew cream to the pan  and the parsley and simmer until thickened, about 10 minutes. Meanwhile, steam the squash ribbons for 8 minutes. Serve the stroganoff atop the noodles and mushrooms.

Creamy Sun-dried Tomato Chicken Recipe

This chicken recipe is for a creamy, Clean Eating chicken with sun-dried tomatoes and the chicken is tender and falls off the bones. This recipe is Paleo, gluten free, dairy-free and is good for a Clean Eating diet. It only takes 15 minutes to get started and then most of the cooking is done by your oven while you clean your kitchen, work, play or relax!
This is one of my personal favorite chicken recipes. The sun-dried tomatoes add a lot of flavor and the chicken turns out so juicy and tender. It is a versatile dish that can be made for gathering or just for one or a couple of people. It’s actually pretty impressive for company

I haven't always been a fan of sun dried tomatoes but figured I give this a try because the tomatoes would cook for a while in the crockpot.  To my surprise, I loved it!

We served it over some roasted acorn squash and the boys had it over mashed potatoes. It was AMAZING!


Recipe

Modified from Author: My Natural Family

Recipe type: Clean Eating

Serves: 6

Ingredients

• ¼ C. Unmodified Potato Starch or Tapioca Starch 
• 1 T. Coarse Real Salt
• 1 t. Freshly Ground Pepper
• 8 Chicken thighs, bone-in, skin removed
  
• 3 T. Olive Oil, divided
• 1 Yellow Onion, Sliced thinly
• ¾ C. Sliced Sun-dried Tomatoes (not packed in oil)
• 1 T. Garlic, minced
• 1 t. Italian Seasoning (oregano, thyme, parsley)
• Large Pinch Red Pepper Flakes
• 1 Can (13.5 oz.) Coconut Milk
• 1 C. Chicken Stock or Broth
• Basil, shredded, to top

Instructions

1. Mix together the potato or tapioca starch, salt, and pepper in a medium sized bowl. Toss the chicken thighs in the mixture until fully coated.
2. Heat 2 T. of the Olive Oil in a large oven-proof frying pan or ceramic coated dutch oven. Add the chicken, four pieces at a time, and brown on each side. When the chicken is all browned, remove it and set it aside.
3. Add the remaining 1 T. of oil to the pan and heat to medium/high. Add the sliced onion and saute for 2 minutes. Add the sun-dried tomatoes, garlic, Italian Seasoning, and red pepper and saute for another 30 seconds.
4. Add the coconut milk and chicken broth and bring to a boil.
5. Add the chicken back into the sauce, scooping the onions and tomatoes over the top of the chicken. Try to fit the chicken in a single layer, if possible.
6. Add the chicken and all the liquid to a crock pot and cool on low for 5 hours.
7. Remove from the crock pot and top with shredded basil just before serving.

Chicken with Feta and Artichoke

Chicken breast is just so versatile, isn’t it? So much can be done with this popular protein, and marinating it in tart yogurt, lemon juice, garlic, and spices not only steeps it in brilliant flavors, but it also tenderizes the chicken for a juicy and delicious main course. Though the marinade is technically enough to finish off this dish, we’ve added an extra punch of fiber and nutrients with a savory compote of sun-dried tomatoes and artichokes. It’s topped with feta cheese to tie together all of the Mediterranean flavors.

Chicken Breast with Feta and Artichoke

Total Time: 1 hr. 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 8 servings

Ingredients:
1 cup nonfat plain yogurt
4 cloves garlic, finely chopped
3 Tbsp. chopped fresh oregano, divided use
2 Tbsp. chopped fresh parsley, divided use
1½ tsp. fresh lemon juice
1 tsp. ground black pepper
8 (4-oz. each) raw chicken breasts, boneless, skinless
1 cup crumbled feta cheese (about 5 oz.)
1 medium tomato, chopped
½ cup canned artichoke hearts, packed in water, drained
½ cup sun-dried tomatoes, chopped, reconstituted in hot water for 10
minutes, drained
Nonstick cooking spray

Preparation:
1. Combine yogurt, garlic, 2 Tbsp. oregano, 1 Tbsp. parsley, lemon juice, and pepper in a medium bowl; whisk to blend.
2. Place chicken in a glass dish. Top with yogurt mixture. Marinate in the refrigerator, covered, turning once, for at least 1 hour and up to overnight.
3. Preheat grill or broiler on high.
4. Combine cheese, tomato, artichoke hearts, sun-dried tomatoes, remaining 1 Tbsp.oregano, and 1 remaining Tbsp. parsley in a large bowl; mix well. Set aside.
5. Grill or broil chicken for 4 to 5 minutes on each side, or until no longer pink in the middle. Set aside.
6. Heat oven 350° F.
7. Place chicken on a baking pan lightly coated with spray. Top each piece with 1 rounded Tbsp. of cheese mixture. Bake for 5 to 8 minutes, or until the cheese is lightly browned.

For all my fixers, the container count is 1 Green, 1 Red, 1/2 Blue

Getting Started on the 21 Day Fix and Frequently Asked Questions

I've helped hundreds of others get started on their fitness journey including myself and thought it would be helpful to you if I put together some tips to help get you started on your journey!I know when I first started I had a TON of questions and Im sure youre wondering a lot of the same things I did. Before you get started I want you to remember this is a change your are doing and for some of you a BIG change! There is definitely a learning curve involved so try your best to keep things simple and BE POSITIVE! Its just like learning to ride a bike...you might fall off a few times but once you get it--you get it! SO don't give up!

Here are some my most common asked questions....

I just purchased---Can I get started right away?

You bet you can! All you have to do is log onto teambeahcbody.com and click on "on demand". Once you sign up for your FREE 30 Day Trial, you will have access to the program you purchased as well as hundreds of other programs instantly! You can then stream the workouts from your phone or tablet. You'll also have access to the nutrition guide to start planning your meals for the week. If you need help figuring this all out, shoot me a message here .

How many containers can I eat?

Once you get your package and read through the guide, find out what calorie bracket you'll be eating in. Once you dertimine that, you can start your grocery shopping  and use this shopping list to write down what you need for the week. Be sure to check out this list of approved food while following the 21 Day Fix. If you're not trying to lose weight or are a nursing mom, go up a calorie bracket.

21 Day Fix Approved Foods

Will I need any equipment ?

You're going to need a set of heavy and light weights. When I first started I was a Crossfitter and into heavy lifting and 5 and 8 pounds were more than enough! You can also buy resistance bands which are great for traveling.

21 Day Fix App

How can I keep track of how much I have eaten?

 Download the 21 Day Fit Tracker app or download the tally sheets to help you keep track of your containers. The app is easy to use and tells you how many containers you have left after you mark each one off as you use them. Before you know it you'll be a pro and know exactly how much to eat!

How many rounds can I do?

You can follow this plan as much as you want! I've been following it for two years now and it's the first thing I have been able to stick with! I finally know exactly what to eat and how much based on my weight. Remember this is a lifestyle!

What happens if I fall of track?

If you fall off track, don't beat yourself up about it! Jump back in as soon as possible and re commit. You don't have to start over but can pick right up where you left off. If you need some accountability and would like to be in one of our upcoming online accountability groups, message me me so I can help get you started! Our online groups are going to help you be successful! We share recipes, tips and more!

What if I can't do the workouts do to an injury?

If you can't do a particular move because of an injury or you're just out of breathe, follow Kat! She modifies every move. If you can't follow the modifier, march in place---whatever you do, don't quit! Keep going! You'll notice yourself getting stronger every week!

How often should I drink my shakeology?

EVERY day! Shakeology isn't just a protein shake. Yes it has protein BUT it's filled with over 70 superfoods, probiotics, adaptogens and more! It's going to help curb your cravings and give you energy as well as maximize your results! In order for it to work, you have to drink it EVERY day! 

What can I add to my shakeology?

You can pretty much add whatever you want! But with that being said whatever you add it does count towards your allowed  container count. 

Here's my favorite recipe:
1 scoop of chocolate
1/2 a frozen banana
8 ounces of water
1 tablespoon of PB2
6 ice cubes 

What kind of snacks can I have when following this plan?

You can pretty much have anything! One thing I love about this plan is that it's not restrictive and whether you are a picky eater, paleo, whole 30 or gluten free--you can follow this plan! I like to keep things simple with my snacks with always having a variety. Here are some of my favorite go to snacks. The key to being successful is preparing your snacks ahead so you're not stuck HANGRY!

What does a typical day of eating look like?

I like to keep things a simple as possible for the most part and once a week I like to try one new recipe. I measure all of my food out before I eat to make sure I am eating according to my goals. Every Sunday I plan out my meals for the week to make sure I stay on track. If you want to know a little bit more about what I eat in a day check it out here or watch this quick video on how I meal prep each week.

                   

I finished a round! What's next?

Well remember I said this is a lifestyle right? So you finish your first round and what should you do? KEEP GOING! Some people do another round of the 21 Day Fix till they reach their desired weight and then pick another fun program like 22 Minute Hard Corps or if you loved the 21 Day Fix you can kick things up a notch with 21 Day Fix Extreme. If youre into dancing theres also our newest program Country Heat. All programs can be used with our awesome nutrition plan and the containers. There are hundreds of programs to choose from and one thing I love is every few months a new program comes out!




So, ready to get started or need some help? Fill out my application to get set up!

Fill out my online form.

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Southwestern Rice and Bean Salad

This yummy recipe is always a hit at backyard barbecues and won't disappoint as a side dish for the Fourth of July! Its yummy combination of corn, black beans and Tex-mex spices is delicious! Top with some fresh avocado to add to the yumminess!

Southwestern Rice and Bean Salad

Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings, about 1 cup each

Ingredients:
2 cups cooked brown rice (or other cooked whole grain)
1 (15-oz.) can black beans, drained, rinsed
2 cups frozen whole-kernel corn, thawed
1 medium tomato, finely chopped
3 green onions, finely chopped
2 Tbsp. extra-virgin olive oil
¼ cup white wine vinegar
¼ cup fresh cilantro, chopped
1 medium jalapeño, finely chopped (or cayenne pepper to taste)
1 tsp. mild chili powder

Preparation:
1. Combine rice, beans, corn, tomato, green onions, oil, vinegar, cilantro, jalapeño, and chili powder in a large serving bowl; mix well.
2. For best flavor, cover and refrigerate for at least an hour before serving.

Tip: Rice can be mixed into salad, or all other ingredients can be combined and served over the rice.