Sweet Garlic Baked Pork Steaks

I am always on the hunt to find more ways to use different cuts of meats.  Even better if they are cheap and/or on sale!  A few weeks back, I found a massive sale on pork steaks… All I could think is, “Challenge Accepted!”  Pork steaks are fattier than a pork chop, but sometimes fat equals flavor.  The pork steaks also absorbed the sauce much better than the chop.

Serving Size: 4

Ingredients

  • 2 pork steaks
  • 2 tablespoons tomato paste
  • 1 ½ teaspoon of monk fruit extract
  • 3 cloves of garlic
  • 2 tablespoons of coconut aminos
  • ½ teaspoon of oregano
  • 3 tablespoons of olive oil (divided)
  • 1 tablespoon of butter
  • Chopped parsley (optional)

Directions

  • In a large resealable bag combine the tomato paste, garlic, coconut aminos, monk fruit extract and oregano, and 1 tablespoon of olive oil.  Mix to combine. Add additional water if the sauce is too thick
  • Place the pork steaks in the bag and mix around. 
  • Marinate for at least 3 hours in the fridge, or overnight.
  • Preheat the oven to 400 F
  • Heat the remaining 2 tablespoons olive oil in a large oven-safe skillet, or cast-iron skillet, over medium-high heat.
  • Add the pork steaks and all sauce to the skillet; sear the steaks on both sides just until browned, about 2 minutes per side.
  • Remove from heat, add butter, and place the pork steaks in the preheated oven.
  • Cook for about 15-18 minutes, until cooked through.
  • Removed from the oven and transfer the pork steaks to a serving plate.
  • Spoon the sauce over the steaks and garnish with parsley.

Macros posted above are for the recipe WITHOUT the pork steak.  Your steak needs to be added in separately based on what size you buy

-Laurie Anne

Strength Training for Children.

I read the article Strength Training for Children and Adolescents: Benefits and Risks, by Davide Barbieri and Luciana Zaccagni. This article is assessing the benefits and risks of early participation in strength training related to children and adolescents. There’s a lot of personal beliefs that children and adolescents should not partake in resistance training because they are still growing. But again this is all personal beliefs, not scientific evidence backing this statement. The article addresses this situation but argues that scientific evidence should be the primary resource for this topic. In fact, recent studies don’t dislike the fact that children and adolescents take place in resistance training programs. There obviously has to be proper supervision by a professional teaching the proper techniques and medical clearance before participating in this type of activity. This article also lists many great benefits of this population participating in this mode of physical activity. For example, Barbieri (2013) tells that “… supervised strength training, involving weight lifting (bench press, leg extension, lat pull down etc.) and stretching, after an adequate warm-up, has proven to be effective in groups of children, males and females, increasing strength, reducing skinfold thickness, improving body composition, motor skills and flexibility.” Also, resistance training has a great effect on skeletal mass. For example, Barbieri (2013) states that “… skeletal exposure to mechanical loading during growth seems to be an effective strategy to increase bone mass and density”. The article continues on giving other examples and commentary of the perceived benefits and risks of strength training for children and adolescents. 

Reference

Barbier, D., & Zaccagni, L. (2013). Strength Training for Children and Adolescents: Benefits and Risks. Collegium Antropologicum, 37(Supp 2), 219–225.

-Gino

Carb Friendly Cabbage Rolls

Welcome to February! For my Polish background, that means that it is time for FAT TUESDAY! There are many things that we like to enjoy around this time of year, and most of them are a big “no-no”. My goal is to take some traditional meals and still enjoy them without undoing my whole day. Here is my twist on the family’s cabbage rolls.
Prep Time: 20-30 Minutes Cook Time: 1hr 15min Servings: 12

Ingredients
• 12 cabbage leaves
• 1 cup of cooked cauliflower rice


• 1 egg (beaten)
• ¼ cup heavy whipping cream
• ¼ cup diced onion
• 1.5 pounds ground beef
• Salt to taste
• Black pepper to taste
• 4 cloves of garlic
• 1 Tablespoon garlic salt
• 1 Tablespoon onion powder
For the Sauce
• 1 15oz can of tomato sauce
• 3 Tablespoons brown sugar alternative (see notes)
• 2 Tablespoons lemon juice
• 3 Tablespoons of Worcestershire sauce (see notes)


Instructions

  1. Preheat oven to 375.
  2. Bring a large pot of water to a boil. Boil cabbage leaves for 3 minutes; drain.
  3. In a large bowl, combine rice, egg, milk, onion, ground beef, salt, and pepper.
  4. Place about 1/3 cup of meat mixture in the center of each cabbage leaf, and roll up tucking in the ends.
  5. Place cabbage rolls in a large baking pan.
  6. Mix tomato sauce, brown sugar, lemon juice, and Worcestershire sauce.
  7. Pour over cabbage rolls.
  8. Cover with aluminum foil.
  9. Bake at 350 for 75 minutes.
    Notes:
    Using a brown sugar alternative, such as Swerve or Truvia, has many benefits. These options have ZERO calories, ZERO net carbs, non-GMO, and non-glycemic (this means it does not raise your blood sugar levels!)
    The recipe, and macros, are built using a regular Worcestershire. There are healthier options if you are willing to make them. If you are interested, please see the recipe here

-Laurie Anne