Ever notice that when you try to avoid certain foods, then that's all you seem to crave? (Chocolate, booze, cheese, gluten...ring a bell?) There's another, usually more effective, way of eliminating foods from our diets that don't serve us well. It's called "crowding out,"and it means to include all kinds of other delicious foods in your daily diet, so there's very little room (or even craving) of those other foods that you're looking to avoid.
In an effort to stop craving sweets late at night, I've been experimenting with including a few sweet vegetables in my diet. It seems to be working. So, instead of drinking green juice all day, then binging on chocolate late at night (not that that's ever happened....), it's worth including even just a serving or two of sweet vegetables, such as squash, sweet potatoes, and carrots into your daily diet. You might notice that come chocolate thirty in the evening, you are perfectly satiated and would rather drink a cup of tea instead. Voilá! Chocolate crisis averted.
This meal is very hearty. It's a nice combination of protein, healthy fats, and complex carbohydrates, to keep you feeling fuller longer. To boot, it's a delicious combo. Feel free to get creative with the meat add-ins. Enjoy!
Meat Patties: 1 pound organic (if possible) grassfed ground buffalo or beef 1 egg 1 tablespoon almond flour Big pinch garlic salt 1-2 big pinches sea salt 1/2 teaspoon ground black pepper 1 medium carrot, shredded 1 celery stalk, finely chopped 1 handful shelled pistachios 1 small handful golden raisins 1 teaspoon dried oregano or thyme 1 tablespoon dried or fresh flat parsley 1 small pinch cayenne pepper 1-2 tablespoons organic Worcestershire sauce 1 tablespoon ghee or coconut oil for pan sauteing Fresh chopped herbs to garnish (optional)
Method: Preheat the oven to 400 degrees F.
Place all ingredients, except the ghee or coconut oil, into a bowl and mix until well combined.
Make into single-serving patties.
Heat an oven-proof saute pan over medium-high heat.
Sear each side of the patties until browned (a couple minutes each side), then place the pan in the oven until juices run clear (about 5 more minutes).
You can cut a patty in half to check for done-ness. Cook until it's no longer pink in the center. (But try not to overcook, otherwise you will end up with expensive hockey pucks for dinner.)
Whipped Yams: (You can make these ahead and reheat so they're ready when you're meat is done.) 2 medium to large yams, peeled and chopped into 1" hunks 1-2 carrots, peeled (optional) and chopped into 1" hunks 2 tablespoons ghee or coconut oil Sea salt and pepper to taste
Method: Place a steamer basket in a medium saucepan and fill to the pan with water until it reaches the bottom of the steamer basket.
Place your veggies in the steamer basket, and steam on medium-high heat until they're tender (about 12-15 minutes).
Drain the water from the saucepan and place the still warm veggies in a food processor or blender (or a bowl to mash with a hand-masher) with some ghee or coconut oil. Add salt and pepper to taste. Blend or mash your carrots and taters until creamy.
Return them to your saucepan and heat through until your meat is ready to eat.
Serve the meat patty atop your whipped taters and garnish with fresh herbs (like basil!)
Buffalo: Grass fed buffalo is an excellent source of lean protein, riboflavin, vitamin B6, phosphorus, zinc, and selenium. It's also high in Omega 3 fatty acids and vitamin E. See here for more nutritional info.
Carrot: Carrots are well known for their rich supply of the antioxidant nutrient, beta-carotene, which is GREAT for our eye health. However, these root vegetables are also a great source of a variety of antioxidants and other health-supporting nutrients such as vitamins A, C, K. Studies have shown their effectiveness in the prevention of colon cancer, and their benefits to our cardiovascular health. See here for more health benefits and nutritional information.
Celery: Celery is jam-packed with vitamins K and C, beta-carotene, and manganese. But also contains phytonutrients that are shown to have anti-inflammatory benefits and protect the digestive tract. See here for more health benefits and nutritional information.
Yams: A great source of Vitamin B-6, potassium (a mineral that helps to control blood pressure), and manganese. According to Chinese herbal medicine, yams also support kidney function and the female endocrine system. The yam’s composition of complex carbohydrates and fiber make them a great food for maintaining steady blood sugar while helping you feel fuller for longer. See here for more health benefits and nutritional information.