The Coke Roast

I love using my crockpot, but it's a cool weather treat for me. So when the weather finally turned cooler a couple weeks ago, I couldn't wait to make the infamous Coke Roast. It's not the healthiest thing on the planet, but everything in moderation right? And, if you pair it with some healthy vegetables on the side- it's not too bad! Typically I serve it with mashed potatoes and a green veggie (pictured here with green beans).

Coke Roast with Garlic Mashed Reds and Green Beans

Ingredients:
1 3lb beef roast trimmed of fat
1 12oz can of Coke (I've never used Pepsi, but I suppose any cola would do)
1 packed of dry Lipton Onion Soup mix (or French Onion)
1 can Cream of Mushroom Soup (if you want gravy, if not- leave this out)

Place all ingredients in the crockpot (no need to pre mix anything) and cook on low for 8 hours. Here's the thing with beef, as it cooks, it gets tender, then solid, then falls apart. That's when it's done. If it doesn't shred easily when you pick it up, it needs a little longer.

If you used the Mushroom soup, stir the liquids to made a sauce/gravy. Remember, a serving of protein is about the size of a deck of cards.

Freeze leftovers in the juices, reheats nicely in sauce pan.  Leftover roast makes great pulled beef sandwiches!

Green Beans

Lately, I feel like I've been answering a lot of questions about green beans! Strange, I know! But it inspired me to create a little post on how to cook them!

Put simply, the less you cook a vegetable, the more nutrients it retains. Picking a green bean straight from your garden and immediately eating it, is the most nutritious way to go, while straight from the can is probably the least. 

Most likely- you've picked your green beans straight from the bulk bin at the grocery store. A small handful is one serving.

Start by rinsing them, then trim the ends. Easy enough?

Bring 2 cups of water to a boil, salt the water (this helps the green beans turn bright green!)- no need to go crazy, you are not doing this for flavor- just for color, a couple of pinches will do. Then, blanche the beans.

2 minutes gives you a crisp raw flavor (most nutrients left intact!)
3 minutes gives you a little bite, while still tasting "cooked" (this is my preference)
4 minutes brings you soft tender beans (least nutritious)

Drain and serve.

(Subtract one minute if you are cooking in the microwave. Place beans in microwave safe dish, with a tablespoon of water, drain and serve)

Green Beans

Savor the flavor of the beans, by dressing them with just a few drops of fresh lemon juice. No salt or butter needed... give it a try!

Pesto Penne Primavera

It's September, and everyone's gardens are in full bloom! This pasta salad recipe is one of my favorites this time of year. It makes a great side dish, or light meal. It works great hot, cold or room temperature, and it is the recipe I'm choosing for my first Brown Bag Lunch Challenge.

Ingredients

Ingredients:

1/2 lb of Whole Wheat or Whole Grain Penne (1/2 a standard box)

1 bunch Asparagus, trimmed and cut to similar size as pasta

1/2 lb fresh Green Beans (about one large handful), cut to similar size as pasta

1 med Zucchini, cut into matchsticks, similar size as pasta

1/4 cup prepared Basil Pesto

Salt & Pepper

 

1. In a large pot, bring 6 cups of water to a boil
2. Add Penne
3. After 1 minute, add Green Beans to pasta
4. After another 2 minutes, add Asparagus to pasta
5. Cook til pasta and veggies are almost to desired tenderness, then add Zucchini and blanche.

While pasta is cooking, scoop pesto into a large mixing bowl, and pull out 1 tablespoon of starchy water from the pasta. Loosen the pesto with the starchy water.

Drain the pasta and veggies and immediately add to pesto. Mix well. Salt & Pepper to taste.

* Low carb this recipe by skipping the pasta, just cook veggies anyway you choose and mix with loosened pesto.

** Veg out this recipe by adding in, halved cherry tomatoes, a handful of chopped spinach, or sliced red pepper when mixing with pesto.

Penne Pesto Primavera

This recipe is simply the method I use, I prefer well cooked green beans, and barely cooked zucchini. You can cook the veggies to whatever tenderness you choose!