Easy Slow-Cooker Flank Steak

Easy Marinated Flank Steak

Slow cooker and Grill Version

This recipe is perfect for a day when you know you will have a hard time getting a protein pulled together in time for dinner.  My slow cooker has saved me many times!  You can also do the actual cooking part on the grill…if you have time!  Originally I found this recipe in our local utility coop's newsletter.  The best recipes are found in the craziest places!  I have adapted it some for the slow-cooker.

You will want to put together the meat to marinade the night before you are going to serve it, so plan ahead a bit on this one.

Here is what you’ll need:

·        Large gallon size freezer bag

·        1.5 lb flank steak

·        12 oz vegetable juice

·        4-5 cloves of garlic, minced

·        2 t prepared horseradish

·        ½ C Fresh (or dried) parsley

·        2 T Worcestershire sauce

·        1 t hot sauce

·        2 T fresh lemon juice (about 1 lemon)

·        1 t salt

·        1 t pepper

·        ½ C Vodka (you can leave this out if you want to)

·        1 small red or yellow onion, chopped

·        2 lengths of celery, chopped

·        4 T olive oil

The night before:

Get a large bowl out and put the large freezer bag in the bowl to stabilize the bag as you fill it.  Fill a gallon size freezer bag with the juice, garlic, horseradish, parsley, Worcestershire, hot sauce, lemon juice, salt, pepper, and vodka (the vodka is optional).  Close the bag and shake a bit to combine everything.  Add the steak and reseal.  Put the bowl with the bag in it into the fridge.  The bowl will prevent any issues with a leaky bag…you do not want to open the fridge the next morning to find out the bag had a hole!

The morning of (if using a slow cooker):

Heat olive oil in a large skillet over medium-high heat. 

Plug your slow cooker in and set to the low temperature setting.  If you have one of those slow cooker inserts (available in the same section that sells Ziploc bags) use it. Those things cut your clean-up time in half!

Add the onion and celery to the bottom of the slow cooker to give your steak a place to rest.  

Take the marinated steak from the fridge and set near the hot skillet.  Carefully grab the steak on both ends and let the liquid drip back into the bag.  Don't throw the bag away.  You will want to use the liquid later.  Put the steak in the hot skillet and let it sizzle for about 30 seconds on each side.  You can skip this step and still end up with an awesome steak, but this will help keep the juices sealed in while the slow cooker does its work.  

Once all sides have been seared, immediately transfer the steak to the slow cooker.  Add the liquid from the Ziploc bag and cover.

Eight hours later...dinner is ready! 

To grill:

Give yourself about 30 minutes before dinner.  Start the grill and heat it knowing how you like your steak.  If you like it more on the rare side, you will want a really hot grill.  If you want the steak to be fully cooked all the way through, lower the temp on the grill to give the inside enough time to cook before the outside burns.  Keep an eye on the meat, but it should take five to seven minutes on each side.

Pair with a simple avocado salad or roasted veggies.

Paleo Carrot and Zucchini Skillet

Roasted Carrot and Zucchini Skillet

This is my husband's favorite veggie dish, except sometimes I think he tells me that everything is his favorite.  I like it because it is simple and easy, but has tons of flavor and can go with many different protein options.

You'll need:

Cast Iron skillet (or regular skillet that is oven proof)

3-4 carrots

2 zucchini squash

1/2 medium yellow onion

1T olive oil

1 t cumin

1 clove garlic

salt and pepper to taste

Start by turning the oven to 400 degrees.  If you're using a cast iron skillet, add olive oil to the skillet and put it in the oven while the oven heats up.  

Slice the zucchini and carrots in half and then lengthwise into strips.  Chop onion into large chunks.  Mince garlic (totally ok to use already minced garlic, but obviously if you have it fresh it's better).

After a few minutes, remove the skillet from the oven and set on the stove.  Add the garlic, onion, zucchini, and carrots to the skillet and stir to coat with heated oil.  Add cumin, salt, and pepper.  Stir to incorporate and then spread veggies into a flat layer in the skillet.

Get the skillet in the oven and start preparing whatever protein you plan to use.  I like to use cumin seasoned ground beef or flank steak, but grilled chicken works here too.  Whatever you like and know you have on hand.

So the only tricky part here is not to overcook the carrots.  I prefer my carrots to still have a bit of a crisp texture. The perfect texture usually takes between 15 and 20 minutes. 

Be careful getting the skillet out of the oven.  Don't let it cool too long, but it can sit a couple of minutes while you call everyone to dinner.  This recipe should feed at least four, including at least 3 to 4 ounces of protein per person.

Let me know what you think!  Get your geek on!

Paleo Avocado Salad

Avocado Summer Salad

One of the biggest obstacles I see people encounter when they are trying to make a lifestyle change in what they eat is HUNGER.  If you are used to feeling full after a meal, it is hard to follow most diets out there!  Lucky for you, I am not just a geek, I am a Greek geek.  What does that mean?  It means I like to eat.  I like to feel full.  

Avocado Summer Salad is one that I like to use when I need a meal that will keep me feeling full for a while.  This is a variation of a traditional Greek summer salad that I grew up with.

First, gather the following ingredients:

·        Two medium avocados

·        Four roma tomatoes

·        One half of a medium red onion

·        Three cooked and crumbled strips of bacon

·        Juice from half of one lemon

·        Salt to taste

·        Pepper to taste

·        Cilantro, basil, or oregano – 1 T dried, half a bunch fresh

·        Olive oil

·        Feta (optional for dairy eaters)

Next, half and remove from the peel the avocados.  Cut them into large chunks and add them to a large bowl.

Add in the lemon juice and fold to mix.  Depending on how ripe your avocados are, stirring instead of folding could give you more of a guacamole texture.

Chunk the tomatoes and add those as well. 

 

Dice the red onion.  Red onion can have a really strong flavor, so feel free to modify how much you want to add to your version. 

Add the herb of your choice.  Today I used cilantro.  I like to mix it up to compliment whatever protein I have on hand.

Add salt and pepper and fold again.  Top with olive oil, bacon, and any other proteins you choose.  I added some almond flour and pecan crusted chicken to mine, as well as feta.  Feta is paleo, because I said so.  I’m serious.

These amounts will feed two as a meal, and four as a side dish.  Add another squeeze of lemon juice and the pits of the avocados to any leftovers for storage.  It should last that way one or two days, but it never makes it that long without being eaten at my house. 

I hope you enjoy!  Go get your geek on!