Low Fat Braised Beef Stroganoff

Treat yourself to this delicious and simple wholesome Low Fat Braised Beef Stroganoff!

Braised beef stroganoff low in fat and delicious
Low Calorie and Fat but full of good Energy!

For less than an hour, you’ll have a healthy lean steak delicacy together with a savory creamy mushroom sauce. Here’s what you need to know.

Course: Main dish
Prep Time: 0 hours 50 minutes
Cooking Time: 0 hours 20 minutes
Total: 1 hour 10 minutes
Servings: 4

Allergens: Low-calorie, egg-free, nut-free
For Beginner, Intermediate, and professional cooks

INGREDIENTS
10g dried mushrooms
1 tbsp vegetable oil
1 tbsp butter
1 finely chopped onion
400g trimmed steaks
1 tbsp paprika
1 tbsp tomato paste
350ml beef stock
2 tbsp non-fat cream (soured)
Lime juice (per taste)
Roughly chopped parsley to serve
METHOD

Step 1:
Mushrooms
Boil some water then dip the mushrooms for 10 minutes. Squeeze the water then drain on kitchen paper but reserve the residue.
Next in a non-stick pan, heat the butter and oil then sauté the onion until soft. Add some water occasionally to prevent sticking then take some time to season the steak.

Step 2:
Steaks-

For the steaks, fry them for 3-5 minutes on both sides then remove them to cool. Afterward, slice them into strips.


Add the tomato paste, paprika, and mushrooms into the onions then cook for two minutes. Now mix the mushroom’s soaked liquid together with the beef stock. Boil, and then simmer.


For a steak well done, add the beef to the sauce for the last 5 minutes of simmering.
Estimated time: 30 minutes for the mushroom’s liquid and stock to simmer.

Step 3:
The sauce
Remove the pan from the heat and add cream. Season it and add the lime juice. Now, garnish with parsley.

Step 4:
Serve hot with lemon wedges.

Accompany with:
Steamed brown rice, whole pasta, mashed potatoes

Suited For:
A paleo diet, a regular daily routine, and works well with regular workouts.


Nutritional Information
Calories- 190

Carbs-2.9g

Protein-27.2g

Fat-7.5g

Fiber-1.6g

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Leaving behind ‘The Western Diet’

This image shows a healthy meal being enjoyed by all

The Western Diet.

The more time passed by and the more we transitioned from a life in nature, to the life in big cities, the more human nutrition changed.

Needless to say, when you make changes to what you do multiple times per day (eating), there are physiological changes that occur.

The “western diet” is one of the things that made the biggest impact on human health.

Characteristics Of The Western Diet.

The western diet is characterized by the high intake of red meats, pre-packaged food, fizzy drinks, butter, candy, sweets, fried foods and even high-fructose corn syrup.

As you can guess, most of these foods (besides meats), are products that focus on satisfying your desire for taste, rather than keep you satiated.

Needless to say, the majority of foods on the list of the western diet, are poor in nutrients, thus being suboptimal for your health.

The structure, balance and composition of some of the most essential nutrients for the body have been fundamentally altered, as more foods and food-processing methods were implemented during the neolithic and industrial periods.
The Dangers

Researchers found that consuming a typical western diet for just one week, can impair brain function and lead to overeating and binging.

And guess what, those effects were observed in otherwise healthy people that have no bad habits whatsoever and a tight, healthy body composition overall!

Again, in just 7 days the high processed fat & sugar western diet, had substantial impact on memory.

Furthermore, the volunteers, all of which were in their 20s, reported that they started preferring the junk food-based diet, over whole foods.
The conclusion of the scientists involved in this study, was that the western diet makes it harder for people to regulate their appetite.

This is perhaps because of the diet’s effect on the hippocampus – The part of your brain that regulates memory and is involved in the utilization of hunger signals.

Richard Stevenson, a psychology professor from Sidney, states the following:

“After just a short period of eating a western-based diet, the ‘tastier’ junk foods become the preferred option, even after you already had a meal. This makes it harder to resist those foods, making you eat more and inevitably creating a vicious cycle of overeating and excessive calorie consumption.”

How To Regulate Your Appetite

Throughout human existence, our bodies have seen long periods of scarcity.

This made the body create certain mechanisms, which allow us to slow down the metabolism and survive with less food.

These are the so-called “metabolic adaptations”, which the body knows very well how to utilize, because it knows that the lack of food is possible.

However, the opposite isn’t valid – Throughout human history, we’ve never had such an abundance of foods as we do now.

It has only been a couple of decades since we’ve had easy access to any food and many, newly introduced, processed foods.

Because it has only been a couple of decades, the body has not yet had the chance to adapt to this and create weight-gain regulation mechanisms, like it did with the weight loss regulation mechanisms (metabolic adaptations).

THIS is why, many people gain excess weight and this is also the exact reason why the majority of people in the USA are obese.

However, there are two things you can do to mitigate the effects on appetite that are manifested with the typical, processed food, western diet.

Both of these things are linked to making nutritional choices, so let’s see what you can actually do!

#1 Eat MEAT!

Though nowadays food is a type of recreation and something to enjoy, for most of human existence, food meant survival.

As we did not have such an abundance of products at easy access, we were naturally looking for the most satiating foods that can make us full for the longest period of time.

And guess which those foods are… That’s right, animal foods!

Generally, if you want to minimize the chance of overeating and binging on crap food, you are best off focusing on nutrient-dense foods.

With protein & fat being the two most satiating nutrients, we can easily conclude that meats, organs and other animal products are the most satiating foods one can eat.

The reason why you overeat processed, junk food, is because you did not give the body enough quality food, for it to feel satiated!

Try placing animal products at the core of your nutrition and see if you’re still going to have the same desire for junk foods.

In doing so however, you will need to pick quality meats – Resort to grass-fed animals, which are well-grown.

To find such products, you would need to reach out to small and medium-scale farming businesses, which do not mass-produce meat.

#2 Eat Fruits & Veggies

Though fruits & veggies don’t provide a lot of protein and fats, they contain fiber and are usually high in volume (take up a lot of space in the stomach).

Including good amounts of fruits and veggies in your nutrition will make you feel fuller, for longer.

On top of that, replacing processed sugar foods with fruit is one of the best choices.

The more you do this, the sweeter the taste of fruits will become and at one point, you’d prefer a mango or a pineapple, rather than nutella or chocolate.

Last but not least, you can also make use of potatoes!

Though they do not contain substantial amounts of proteins and fats, potatoes are the food that has the highest satiety index.

Have a steak with potato mash and some veggies and see how that affects your satiety!

Granted, you won’t even think about binging on junk food.

Conclusion
The typical western diet contains a lot of processed foods, sugars, processed fats, fizzy drinks, deep fried foods, etc.

All of these foods are poor in nutrients, unable to provide the essential nutrients your body needs and thus, having a poor effect on satiety.

The bad thing is that the brain gets hooked on those foods, making them a priority choice because of their addictive taste.

What you can do however, is focus on nutrient-dense, satiating foods and placing them at the core of your nutrition plan.

This doesn’t really mean you should totally exclude your favorite junk foods, it only means you should have the balance in favor of nutrient-dense foods that will make you feel satiated.

Eat foods that keep you satiated and your body will thank you!

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Exercise… I’m too old. Meh…

This image shows the difference in age and the benefits of exercise at any age.
Your never too old to feel younger!



If you’ve ever tried to talk your dad into going to the gym with you, it is likely that the response was something along the lines of “I’m too old to do any physical activity”.

Well, people of previous generations have grown with the belief that age is a terminal sentence that inevitably deprives you of the ability to do anything body-care related.

And while this is relevant and valid for individuals who believe it is so, it is not really the ultimate truth that no one can escape.

Let’s Face The Facts…

If you are of an older age and don’t have any severe physical/health issues, here are some facts for you:

You can still exercise
You can still eat well
You can still treat your body right

In most cases, refusing to do those is simply the end result of giving up, or in other words, it is your mind that thinks age is stopping you.

Self-Care In The Older Years

It is true that there are certain physiological and mental changes that occur as we age, but one thing still remains true – You can CHOOSE to take actions and adopt health-nourishing habits.

Here are our best tips for adults who are looking to improve their lifestyle and habits:

#1 Exercise!

It appears that the older we get, the more muscle mass we lose and the less active we become.

NEvertheless, engaging in low & high-intensity physical exercise, is one of the best anti-aging therapies you can have during your older years!


Exercise and especially resistance training can help you maintain your muscle mass over the years, leading to significant improvements in metabolism & how you look visually.

Since the body is more prone to injuries during the older years however, it is a good idea to mix low and high intensity training and avoid overexertion.

Think of it this way – What can you do for your body in the next 10 years, given that you are 55 years old now? 10 years is a lot of time and it will certainly yield results if you put in the work!

#2 Eat well

As the older age steps in, people become more likely to ditch their body-care habits altogether.

Whether you are 20 or 55 however, one thing remains true – Your body needs certain essential nutrients, in order to sustain healthy functioning of all bodily components and systems.

For this reason, it is a good idea too be mindful of your nutrition, even at an older age.

Include quality animal products, fish, fruits, vegetables in your daily nutrition plan and try to eat the least amount of junk food possible.

Quality whole foods will keep you satiated and will in turn make it much less likely for you to overeat and gain excessive weight.

What does this mean? Better health and body composition even in your older years!

#3 Manage Stress

Oftentimes, people are rendered incapable of giving their bodies what they need not just by age, but by the progressively growing stress factors over time.

Stress management is an important aspect of body/self-care and your anti-aging habits.

How do you do that?

Well, there are many self-help books, but it mostly comes down to one very important realization…

That is namely the fact that most stress responses are AUTOMATIC – You don’t choose to be stressed, stress takes over you.

This is the EXACT moment when you have to think outside of the box and ask yourself questions like:

“Is this worth my time and health?”

“Is there an adequate way of dealing with this without feeling stressed?”

“Is this going to matter in 5 years?”

“Why does this have to make me feel this way?”

All of these questions can lead to certain behavioral models that will guide you to the right decision in the situation and therefore, reduce stress.

Remember, internal self-regulation is important!

Conclusion-

Contrary to popular belief, your older age is not a terminal sentence that you can’t escape.

Even more so, the fact that certain changes happen in the body during your older years, should push you to become more aware of your habits and improve them, in order to nourish your body.

Remember that as long as you are alive, you have the opportunity to take powerful decisions and choose actions and habits that will ultimately improve your quality of life.

Stay active, eat well, rest enough and manage your stress and you will be surprised how fit you can look during your older years!

GGA Spicy Fish Cakes


If you like things hot and spiced, try out this high-protein salmon fish cake recipe. It’s low-calorie and has some vegetables on the side.

Course: Main dish
Prep Time: 0 hours 30 minutes
Cooking Time: 0 hours 40 minutes
Total: 01 hours 10 minutes
Servings: 4

Allergens: Low-calorie
For beginners, Intermediate, and professional cooks

INGREDIENTS
3 360g salmon fillets
2 finely chopped spring onions
2 tbsp. rapeseed oil
1 finely chopped red chili
1 tsp. grated ginger
1 lemon juiced
600g peeled and cubed floury potatoes
4 tbsp. chopped coriander
2 tbsp. gram flour
½ honey
1 halved cucumber; Ribbons
4 peeled carrots; Ribbons
½ rice wine vinegar
1 tbsp. toasted sesame seeds
Lemon wedges to serve

METHOD
Step 1:
Fish and Potatoes
Season the salmon fillets and put them in a colander. In a large pan of water, add the potatoes and leave to simmer for 10 minutes.
Let the fish cook with the steam.

Step 2:
Preparing the fish cakes


Drain and cool the potatoes. Mix chili, ginger, coriander, and spring onion in a large bowl. Now, clean the fish fillets from their skin, flake and fold into the mixture. Divide all the portions into 8 servings and flatten them to make patties. Place it on a plate (lined with baking paper).
Leave it for 10 minutes to settle and cool down. Now dust it with gram flour.
Step 3:
Frying the fish
Fry the fish cakes for 3-4 minutes in a frying pan until golden brown. Flip sides for equal cooking on both sides.
Step 4:
Serving
Meanwhile, in a large bowl, mix honey, sesame seeds, vinegar, and lime juice. You can add cucumbers and carrots as well. Serve the fish cakes hot with the carrots and cucumber or the lemon wedges on the side.
NOTE: This recipe is gluten-free.

Accompany with:
Best served with whole pasta, or steamed rice

Suited For:
A regular daily routine and a high intensity work out


Nutritional Information

Calories- 460
Carbs- 37.1g
Protein- 25.4g
Fat- 22.3g
Fiber- 7g

Guide to what your Spicy Fish cakes should look like

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