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Lime Garlic Beef Marinade

July 31, 2009

I recently hit up my local Ralphs to look for beef that was on sale and scored this half pound piece of round steak for $2! Amazing deal. This ended up making 2 meals for $1/meal. I served it on top of cooked quinoa for an extra protein punch and sauteed spicy green beans and onions. If I were to buy this kind of meal at a restaurant, it would cost at least $10 right? Eating at home pays off and is so much cheaper/easier than eating out, trust me! I am always so surprised how much restaurants charge for a simple steak dinner. Although we don’t eat much red meat here, it’s always a nice change from the other proteins and as an athlete, the iron in red meat can’t compare to any other source of protein. Here’s a little blurb from articlebase on women runners and iron deficiency:

“During periods of high training volume, weight loss or menstruation iron deficiency will be more noticeable. Studies show that 50% of women runners are iron deficient. Feeling chilled or cold is a common symptom of low iron levels. This could explain why some women who are always feeling cold.

The recommended daily allowance for iron is 15 milligrams. Your performance will start to decline on the day that the recommended daily allowance is not met. Thankfully one of the solutions is quite simple; eat more iron-rich foods. Two very good sources of iron are red meat and dark poultry. Many women will shy away from red meat and dark poultry due to the fat content. Choosing lean cuts of red meat will meet your daily iron requirements of iron and still maintain a low-fat diet.

For vegetarians, two iron rich sources include lentils and iron-fortified breakfast cereals.”

There has been recent controversy regarding the origins of poultry and produce. The movie Food. Inc. exposes America’s industrialized food system and its effect on our environment, health, economy and workers’ rights. Yes, if I could, I would eat organic, seasonal foods all the time, but frankly, that is not the average American diet. We simply cannot afford to eat organic and free-range, grass-fed meat all the time. I care about animals and it is beyond cruel what is done to them in order for us to get our nicely pre-packaged meat, but we can’t all afford to shop at Whole Foods or pay that extra amount. I am torn on the subject as I want to eat as ethically and clean as possible, but it can also become a financial burden. Sometimes, convenience does take precedence. A way that I try to help the environment and local farmers is by buying my produce from a farmers market every week. Sustainable foods can be found in your community by purchasing organic and/or locally grown produce and products. Did you know that the average food product travels about 1,500 miles to get to your grocery store? And that transporting food accounts for 30,800 tons of greenhouse gas emissions every year? What do you guys think about this topic?

Lime Garlic Beef Marinade

Serves 2

1/2 pound flank steak or beef round

1/4 cup lime juice (about 2 limes)

1 clove garlic, minced

1 tablespoon soy sauce

1 teaspoon ginger powder

salt and pepper to taste

Directions

1.  In a resealable bag, combine the lime juice, soy sauce, ginger and garlic. Add the steak and seal the bag; marinate the steak in the refrigerator for 30 minutes

2. Heat the grill on high; lightly oil the grates. Remove the steak from the marinade; season with salt and pepper. Place on grill. Cook, turning once until the meat us reached the desired doneness,  6 to 8 minutes for medium rare. Let the steak rest for 10 minutes before slicing thin.

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4 Comments leave one →
  1. July 31, 2009 5:13 pm

    Thanks for your information on running and iron. I always find after a run I start to get cold. But I always thought that was due to my body temperature cooling down. You have inspired me to have a steak this weekend – perhaps with a nice spinach salad – a double dose!

    Have a great weekend. Do you have any runs planned? Today is a rest day for me, but I am running 4 miles tomorrow and 9 on Sunday – yikes!

    • andee permalink
      July 31, 2009 8:15 pm

      Hi islandgirl,
      When I first started training for a marathon last October, all my trainers have told me that from all the long mileage and the constant motion of our legs striking the ground, our bodies really need that extra iron. Spinach salad and steak sounds like a divine meal! This weekend I’m planning on getting back into my marathon training program with a 6 miler on Saturday and x-training Sunday. Good luck with your running!

  2. July 31, 2009 5:50 pm

    I saw your comment on Jenna’s blog about where to buy beef and I wanted to comment. I completely agree with your comments about the challenges of eating ethically, particularly if one likes meat. I agree that ethically raised meat is expensive. The way I personally do it is I treat meats more like a treat or a condiment than the center of my plate. I have a meat share through my CSA (which features ethically raised meat and poultry that is all free ranged or pasture raised) which amounts to 5 pounds a month. The rest of the time my diet is vegetable and legume based. I’m not going to lie, the CSA meat is not cheap, but given I eat tofu, veggies, grains, and beans the rest of the time it balances out. I think the hard part is that conventional meat is artificially cheap in a sense because of the corn lobby and the fact that farms rarely pay to clean up the environmental damage done by their practices. My hope is that as the demand grows for ethically raised food the availability will go up and the price down. I agree with you on the farmers’ market. I do that for almost all my produce and I feel it’s a good choice.

    • andee permalink
      July 31, 2009 8:11 pm

      Thanks for the great info about CSA. I have heard a lot about it and should look into it. You’re right, I rarely eat meat and it is considered a treat for me as well. That would be great when companies start to catch on to grow ethically raised food, although there will always be that market for “cheaper meats”, because some companies unfortunately care more about profits, rather than investing in higher quality of foods.

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