5 Healthy Post-Workout Meals

Though a month has passed since the winter holidays, many of us are still feeling the effects of having eaten as if the world were about to end. And, if we’re being really honest, one of the only reasons anyone here at field&flower hits the gym is that it allows us to eat more.

Whether you’re in our camp or work out for more noble reasons, we can all agree that figuring out what to eat after you’ve expended so much energy can be tricky – you want something delicious and satisfying, but you don’t want to throw away all of your hard work by eating the wrong things. Here are our five favourite, incredibly easy meals for when you’re exhausted and in need of some quality, grass-fed, field&flower protein.

30-Minute Rosemary Grilled Chicken

Pan-Roasted-Chicken-with-Chard

Ingredients (Serves 2) meals for when you’re exhausted and in need of some quality, 

2 tsp garlic powder
2 field&flower skinless chicken breasts
4 sprigs of rosemary
1 bunch of kale
½ tbsp olive oil
½ lemon
1 clove of garlic, chopped
salt and pepper to taste

Method

  1. Preheat a grill pan to medium-high heat. Dip a few of the rosemary sprigs in olive oil and use them as a brush to oil the pan.
  2. Cover each chicken breast with garlic powder and salt and pepper to taste. Place in the heated pan with all of the rosemary sprigs. Cook the chicken until the juices run clear, for about 8 minutes. Allow the chicken to rest for a few minutes.
  3. Add ½ tablespoon of olive oil to a pan over medium-high heat and add the chopped garlic.
  4. Wash the kale (but don’t dry it) and toss with lemon juice and salt and pepper. Add the kale to the pan and cook until the kale is wilted, but still green (5-7 minutes). Serve with the chicken breasts.

 

Simple Steak and Chilli-Lime Steamed Veg

Ingredients (Serves 2)

2 x 225g field&flower sirloin steaks 
60g broccoli
60g caulifower
60g carrots

For the chilli-lime dressing:
juice of 2 limes
1-2 small red chillies (deseeded)
1 tbsp sugar
1 tbsp sunflower oil
Salt to taste
Zest of 1 lime

Method

  1. Take the steaks out of the refrigerator and let them reach room temperature before cooking.
  2. Steam the broccoli, cauliflower, and carrots for 5-7 minutes, until tender (but still crunchy).
  3. Pre-heat your griddle plan to the hottest heat before lightly brushing some oil onto the meat and carefully placing in the pan for searing.

                            Rare: 40 seconds to 1 minute per side

                            Rare to Medium Rare: 1 to 2 minutes per side

                            Medium: 3 minutes per side

                            Well Done: 4 to 5 minutes per side

  1. When the steak is cooked to your liking, wrap it in foil and allow it to rest for 5-10 minutes to help the flavors mix and settle.
  2. Whisk together all of the ingredients for the dressing and pour over the steamed vegetables.

           

Madeleine Shaw’s Sesame Roast Salmon

Madeline_sesame_salmond

Ingredients (serves 2)

2 field&flower salmon fillets
2 tbsp of sesame seeds
4 tbsp of coconut oil
2 sweet potato
1 tbsp of grated fresh ginger
1 pinch of smoked paprika
30ml of almond milk (or coconut milk or rice milk)
1/2 cauliflower
1 tbsp of capers olive oil, salt and pepper

Method

  1. Set the oven to 200C. Cut up the cauliflower into small florets and melt 2 tsp of coconut oil and poor it over the cauliflower.
  2. Roast for 30 minutes in the oven then add the capers and a dash of olive oil with some ground salt and pepper.
  3. Peel and cut the sweet potato into small chunks. Add a little water to a pan and boil the sweet potato for 15 minutes until cooked through.
  4. Drain the sweet potato chunks in a colander and place them in a food processor with the ginger, a good grind of salt and pepper, milk and paprika. Blend until smooth.
  5. Rub the salmon fillets in 1 tbsp of coconut oil each. Throw the sesame seeds evenly over them and grind some salt on top.
  6. Pop them in the oven next to the cauliflower and roast for 7-10 minutes. Serve all together whilst hot!

 

Black and Blue Steak Wrap

Ingredients (Serves 2)

1 300g pack of field&flower steak strips
1 handful of Blacksticks Blue cheese
2 whole-wheat wraps
2 handfuls of greens
¼ cup of balsamic vinegar
½ tsp olive oil
salt and pepper

Method

  1. Take the steak strips out of the refrigerator and allow them to reach room temperature before cooking.
  2. Cook the steak strips in a hot pan for only a few seconds – they don’t take long to cook, so keep an eye on them!
  3. When the steak is cooked to your liking, wrap the strips in tin foil and allow to rest for a few minutes to let the flavours settle.
  4. Add the balsamic vinegar to a small saucepan and reduce over medium heat until the balsamic has thickened.
  5. Build your wrap by layering steak, greens, and any other vegetables you like. Add the blue cheese and salt and pepper to taste, then drizzle balsamic vinegar throughout before folding up your wrap.  

 

Super Healthy Salad (with a Bit of Bacon)

Ingredients (Serves 2)

6 slices of field&flower streaky bacon
½ cup Capricorn Goats Cheese
1 red onion, thinly sliced
1 cup cherry or grape tomatoes
3 bunches of washed and dried spinach or mixed greens
⅓ cup pecan halves
⅓ cup sunflower seeds
⅓ cup pumpkin seeds
salt
black pepper

Method

  1. Pre-heat the oven to 180c and spread the seeds and pecans evenly for roasting. Roast for 8-10 minutes, until light brown and fragrant.
  2. Cook the bacon in a skillet over medium heat for 6-8 minutes, or until crispy. When finished, move to plate lined with kitchen paper.
  3. Add the onions to the same skillet in which you cooked the bacon, stirring occasionally until tender and light brown. Add the tomatoes and stir until the mixture thickens and the tomatoes are cooked through.
  4. Add the greens to a large bowl and pour over the onion and tomato mixture, along with the bacon and goats cheese. Toss well.
  5. Sprinkle the pecans, sunflower and pumpkin seeds over the top and season with salt and pepper to taste.

 

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11 Benefits of Bone Broth + Recipe

shutterstock_175319597

Bone broth is quickly gaining momentum as the health food du-jour, but it has long been revered by those in the know. Broth is a really cheap and easy way of adding tons of vitamins and minerals – not to mention taste – to your diet with nothing but leftover bones and a few veggies. However, a slow cooked broth using good quality grass fed meat has powerful gut-healing properties, improving digestion so much that many nutritionists and doctors list this as a ‘must-eat’ for clients suffering from a range of ailments.

 

Bone broth benefits

  • Packed with minerals and amino acids including collagen, gelatin, magnesium, glucosamine, arginine, calcium and potassium
  • Improves digestion
  • Gut healing
  • Great for skin and hair
  • Strengthens nails and bones
  • Oils joints
  • Anti-inflammatory
  • Liver cleansing
  • Supports the immune system
  • Cheap, nutritious and easy to make
  • Low calorie – a small bowl should set you back around 70 kcal

 

What to do with broth

Use it as a base for soups, stocks and casseroles, cook rice or quinoa in it or just enjoy a bowl on its own.

 

How to make your own broth

You’ll need

  • 1kg bones – we prefer beef stock bones (found in our Broth and Bones Box or as an item in your regular box). It’s important you use good quality grass fed bones to get the best nutrition from your broth.
  • 2 carrots
  • 2 onions
  • 2 celery stalks
  • A few garlic cloves
  • Optional: Herbs – we use a couple of bay leaves
  • Optional: A generous glug of cider vinegar

 

  1. Add your bones and veg (all chopped) to a large pan or slow cooker and top up with enough cold water to cover everything.
  2. Bring to the boil and simmer for as long as you can – anything from 12 hours upwards is great, 24 is brilliant.
  3. When it’s done, use a sieve to strain the broth into a clean bowl or container, cover and leave to cool overnight.
  4. Scrape the top layer of jelly like fat from the top

Your broth can now be left in the fridge for up to 5 days or divided into portions for freezing, where it can stay for 4-6 months.

 

James’ January Gems

 

It’s not often I get involved in blog writing, but as we kick off 2016 after a very indulgent Christmas, I thought I would share what’s going in my regular meat box this month so I can stay on the lean path.

For me, healthy eating isn’t just about smashed avo, cauliflower rice, kale tote bags and spiralized courgette. It’s about eating wholesome nutritious food with plenty of flavour and vitamins. Here’s what I’m ordering in January…

 

Chicken Strip Pack / Steak Strip Pack – Quick to cook and super lean 

If you’re looking for a quick and healthy cooking solution then consider our steak strips (300g serves 2, and 600g, serves 5) or chicken breast strips (500g, serves 4). They’re both so versatile. I could easily cook either in any one of my favourites; a Sichuan pepper and ginger stir-fry, a Tom Ka soup, a red Thai curry, or grilled as part of a chopped avocado and blue cheese salad.

These cuts will cook in a matter of minutes on a high heat as they’re lean and thin so just require a flash in the pan. The chicken strips are hand cut from the breast meat and the beef is sliced from a combination of silverside, topside and steak such as bavette and rump. Our grass-fed beef contains high levels of omega-3 and chicken is packed with vitamins B3, B6 and B12 and is an excellent source of niacin, selenium and protein.

stir fry

Chicken strips – 12 points

Steak Strips – 7 points (300g) 13 points (600g)

 

Pork loin steaks and pork escalopes – High protein for January training

Griddle or grill your free range pork steak to remove the small amount of fat from this cut. It’s a versatile cut and can take a lot of flavour so don’t hold back with the spices; paprika, cumin and fennel seeds are my go to choices.

Eating simple cuts like this does not have to be boring either. For something a little more exotic, dice the pork loin steak into cubes and cook as a Greek souvlaki with a cucumber salad and low-fat tzatziki.

The loin does very little work and therefore has a very low level of fat in comparison to the shoulder and belly. This cut will provide a high level of protein so will keep you energised and help with the January fitness regime!

Pork loin steaks – 9 points (2 x 180g) 12 points (4 x 150g)

Pork escalopes – 10 points (2 x 200g)

 

Flat Iron – Tasty and rich in Omega-3

Included because it’s currently our favourite steak cut in the office. It’s great value and contains a low level of fat and high level of omega-3. This is a robust steak so can be flung about the pan. Why not try cooking this steak in some coconut oil and serving with some palate cleansing chimichurri sauce (we’ve got a great recipe here) and green salad.

chimichurri sauce

Flat iron steaks – 10 points

 

Venison haunch steaks – Wild and lean

Our wild venison is slightly tougher than farmed venison because the animal has worked harder during its life. The benefits of this are that the meat is extremely lean and full of flavour. This dense meat is not overly gamey in taste so if you want to try some game for first time, this is our recommendation.

We suggest pan frying on a medium heat with a small amount of butter so that you avoid drying the meat out, cook pink. Consider replacing beef with venison in your staple meals, Did you know that, per pound, venison contains more minerals and vitamins than beef? That’s a superfood.

Venison Haunch Steaks – 13 points

Believe it or not, I don’t just eat meat! I like to accompany all of the above with seasonal veg. My fridge is stocked with carrots, leeks & cauliflowers so I have no doubt I’ll be doing some soups this January too.

Cheers,

James