Sunday Recipe: Vegetable-Beef Stew and Beef and Broccoli

This week I had a taste for beef stew, but my hubby isn’t a fan. I know he is wired. 🙂  Guess beef and broccoli will work for him on this cold wet day.


Vegetable-Beef Stew


  • 2 teaspoons vegetable oil
  • 1 pound beef stew meat
  • 1 (14-ounce) can low-salt beef broth
  • 1 (12-ounce) bottle beer
  • 1 1/2 cups cubed peeled baking potato
  • 1 cup (1/2-inch) cubed peeled turnips (about 2 medium)
  • 1 cup thinly sliced leek (about 1 large)
  • 1 cup (1/2-inch-thick) slices carrot
  • 3 thyme sprigs
  • 1 bay leaf
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup water
  • 2 tablespoons all-purpose flour
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon sugar
  • 1/4 cup chopped fresh parsley
  • Thyme sprigs (optional)


Heat the oil in a Dutch oven over medium-high heat. Add beef, and cook 5 minutes, browning on all sides. Add beef broth and next 9 ingredients (broth through black pepper), stirring to combine; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until vegetables are tender, stirring occasionally. Discard bay leaf and thyme sprigs.

Combine 1/4 cup water, flour, lemon juice, and sugar, stirring well with a whisk. Add flour mixture to beef mixture, stirring constantly; bring to a boil. Cook 3 minutes or until slightly thick, stirring constantly. Remove from heat, and stir in parsley. Garnish with thyme sprigs, if desired.

Beef-Broccoli Stir-Fry



  • 2 (3 1/2-ounce) bags boil-in-bag long-grain white rice
  • 2 tablespoons dry sherry, divided
  • 2 tablespoons lower-sodium soy sauce, divided
  • 1 teaspoon sugar
  • 1 pound boneless sirloin steak, cut diagonally across grain into thin slices
  • 1/2 cup lower-sodium beef broth
  • 1 tablespoon cornstarch
  • 1 tablespoon hoisin sauce
  • 1 teaspoon Sriracha (hot chile sauce) or 1/2 teaspoon crushed red pepper
  • 2 tablespoons canola oil, divided
  • 1 tablespoon bottled ground fresh ginger
  • 2 teaspoons minced garlic
  • 4 cups prechopped broccoli florets
  • 1/4 cup water
  • 1/3 cup sliced green onions


  1. Cook rice according to directions.
  2. While rice cooks, combine 1 tablespoon sherry, 1 tablespoon soy sauce, sugar, and beef. Stir together 1 tablespoon sherry, 1 tablespoon soy sauce, broth, cornstarch, hoisin, and Sriracha.
  3.  Heat 1 tablespoon oil in a large skillet over medium-high heat. Add beef mixture; sauté 3 minutes or until browned. Remove beef from pan. Add remaining 1 tablespoon oil to pan. Add ginger and garlic; cook 30 seconds, stirring constantly. Add broccoli and 1/4 cup water; cook 1 minute. Add onions; cook 1 minute, stirring constantly. Add broth mixture and beef mixture; cook 2 minutes or until beef is thoroughly heated and sauce is slightly thick. Serve beef mixture over rice.

What do you like to eat on cold wet/ snowy days?


Recipe Sunday: All Things Sweet Potato

Mrs. Hilda is so amazing and gave me a box of sweet potatoes.  Her husband (Mr. Donald) loves my sweet potato pies so this weekend I got a head start on some holiday baking.  As I was cooking the sweet potatoes I notice that 1. these things are huge and 2. there are a ton in this one box.  So it got me to thinking what else can I try out over the next few weeks?

photo-1 pie

Cinnamon Sweet Potato Muffins Recipe


  • 2 cups self-rising flour
  • 2 cups sugar
  • 2 teaspoons ground cinnamon
  • 1 Eggland’s Best Egg
  • 2 cups cold mashed sweet potatoes (without added butter or milk)
  • 1 cup canola oil
  • GLAZE:
  • 1 cup confectioners’ sugar
  • 2 tablespoons plus 1-1/2 teaspoons 2% milk
  • 1-1/2 teaspoons butter, melted
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon

Buttered Sweet Potato Knot Rolls


  • 1 package dry yeast (about 2 1/4 teaspoons)
  • 1 cup warm 2% reduced-fat milk (100° to 110°)
  • 3/4 cup canned mashed sweet potatoes
  • 3 tablespoons butter, melted and divided
  • 1 1/4 teaspoons salt
  • 2 large egg yolks, lightly beaten
  • 5 cups bread flour, divided
  • Cooking spray

Oven Roasted Sweet Potato Chips with Ranch Dip


  • 3/4 pound sweet potatoes
  • 1 tablespoon olive oil
  • 1 1/2 teaspoons chili powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground cumin
  • store-bought light ranch dressing

Sweet Potato and Spinach Quesadillas


  • 2 medium sweet potatoes (1 pound total)
  • 1 cup red-wine vinegar
  • 1/2 cup sugar
  • 4 black peppercorns
  • 1 large red onion, sliced
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 8 (6-inch) flour tortillas
  • 5 cups baby spinach (about 4 ounces)
  • 1 cup shredded part-skim mozzarella
  • 4 teaspoons olive oil

Share with us, or comment below on Facebook or Twitter some of your favorite sweet potato recipes.

Recipe Sunday: Quinoa Parsley Salad


Quinoa Parsley Salad

1 cup water
1/2 cup uncooked quinoa
3/4 cup fresh parsley leaves
1/2 cup thinly sliced celery
1/2 cup thinly sliced green onions
1/2 cup finely chopped dried apricots
3 tablespoons fresh lemon juice
1 tablespoon olive oil
1 tablespoon honey
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup unsalted pumpkinseed kernels, toasted

1. Bring water and quinoa to a boil in a medium saucepan. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Spoon into a bowl; fluff with a fork. Add parsley, celery, onions, and apricots.
2. Whisk lemon juice, olive oil, honey, salt, and black pepper. Add to quinoa mixture, and toss well. Top with seeds.

Recipe Sunday: Healthy Snack Ideas

I have a crazy sweet tooth that rears its ugly head from time to time.  Here are some healthy snack ideas to help you along the way.


Banana, Kale, and Almond Milk Smoothie

In a blender, puree 1 medium banana, 1 cup chopped kale, and 1 cup almond milk until smooth.

201 calories | 5 g fiber | 5 g protein | 4 g fat

Tropical Yogurt Parfait

Top ½ cup plain low-fat Greek yogurt with 1 cut-up kiwi and ¼ cup cut-up mango. Sprinkle with 1 tablespoon chopped unsalted roasted cashews.

204 calories | 3 g fiber | 12 g protein | 7 g fat

Bagel With Ricotta and Strawberries

Spread ½ toasted whole-grain “flat” bagel with 2 tablespoons fresh ricotta. Top with ⅓ cup sliced strawberries. Drizzle with 1 teaspoon honey or agave nectar.

148 calories | 4 g fiber | 7 g protein | 5 g fat

Rice Cake With Peanut Butter, Coconut, and Dried Cherries

Spread 1 rice cake with 1 tablespoon creamy peanut butter. Sprinkle with 2 teaspoons toasted unsweetened shredded coconut and 2 teaspoons dried cherries.

177 calories | 2 g fiber | 5 g protein | 11 g fat

Dark Chocolate and Nut Clusters

Mix together ÂĽ cup unsalted roasted nuts and 1 ounce melted dark chocolate (70 to 80 percent cocoa). Drop onto wax paper; refrigerate until set.

195 calories | 3 g fiber | 4 g protein | 14 g fat

For more ideas check out 19 Healthy Snack Ideas

Share with us some of your favorite snack ideas Facebook or @FitFlyMamasNWR or @FitFlyMamasEPL.


Recipe Sunday: New Veggie Dishes

Last week I gave up meat to give my body a break.  I found a few veggie recipes from Ultimate Daniel Fast web site.  I added meat for Hubby and the kids and some recipes I tweaked based on what we had around the house.


Spinach Zucchini Casserole

1 (28-ounce) can diced tomatoes
2 cloves garlic, minced
1/2 tablespoon dried basil
1/2 tablespoon dried oregano flakes
1/2 tablespoon dried parsley
1 teaspoon salt
2-3 medium zucchini, sliced into 1/2-inch rounds (about 2-3 medium zucchini)
3 cups packed fresh spinach, stems removed
1 cup sliced onion, sliced pole-to-pole (see Recipe Notes)
Cooked brown rice, lentils, or quinoa

Preheat oven to 350 degrees. Pour tomatoes into small saucepan, and add garlic, basil, oregano, parsley, and salt. Heat to boiling. Reduce heat, and simmer about 10 minutes.

While sauce is cooking, prepare vegetables. Lightly coat a 9 by 13-inch casserole dish with olive oil. Place zucchini rounds on bottom of dish, stacking extra rounds to make a second layer, if needed. Spread spinach leaves and onion slices on top of zucchini. When sauce is done, pour sauce over all, making sure vegetables are coated with tomatoes and their juice. If using fresh tomatoes, chop tomatoes and place on top of spinach and onions. Mix tomato sauce, garlic, basil, oregano, parsley, and salt in a small bowl and pour sauce over all. Bake 25-30 minutes, or until zucchini is tender. Stir well before serving with cooked brown rice, lentils, or quinoa.

Yield: 6 servings (serving size: about 1 cup)

Recipe Notes

  • Serve alone or as a side dish.
  • Add 1/2 cup shredded carrots, mushrooms, chopped black olives, or yellow squash.
  • To slice an onion pole-to-pole, think of the onion as a globe. Trim root end (south pole) and stem end (north pole). Peel off outer layers. Cut onion in half from north pole to south pole, making a series of vertical slices perpendicular to the equator of the onion.


Spaghetti Squash Stir-fry (I used squash and diced it up instead of spaghetti squash)

1 tablespoon extra-virgin olive oil
1 cup chopped onion
1 clove garlic, minced
2 cups cooked broccoli, cut into 1-inch florets
2 cups cooked spaghetti squash, cut into 2-inch pieces
1 1/2 cups cooked brown or wild rice
1/2 cup canned black beans, rinsed and drained
1/4 cup Bragg’s Liquid Aminos* or soy sauce
1 teaspoon dried basil
1/2 tablespoon tahini (didn’t add this)
1 teaspoon dried basil
2 tablespoon chopped walnuts or cashews

Heat olive oil in large skillet over medium heat. Add onions, and cook until soft and translucent. Stir in garlic, broccoli, spaghetti squash, rice, beans, Bragg’s Liquid Aminos, basil, and tahini. Cook 5 minutes or until heated through, stirring frequently. Mix in walnuts just before serving.

Yield: 4 servings (serving size: 1 cup)

Recipe Notes

  • Substitute chopped zucchini for the spaghetti squash.
  • Other vegetable ideas are green beans, mushrooms, or sweet peas.
  • To bake a spaghetti squash, preheat oven to 375 degrees. With a fork, prick squash all over and place directly on rack in middle of oven. Cook 1 hour. Remove from oven, and let squash cool 10-15 minutes before cutting in half and removing seeds. Pull a fork lengthwise through the flesh to separate into long strands.
  • Bragg’s Liquid Aminos  is an alternative to soy sauce that has no added salt or preservatives. Bragg Liquid Aminos is a Certified non-GMO (not genetically modified) liquid protein concentrate, derived from healthy soybeans, that contains 16 essential and non-essential amino acids.


Greek-Style Stuffed Peppers (added ground turkey and cheese  for the rest of the family, thought this was great bc I chopped up so many veggies in the mix and Peyton couldn’t even tell)


1 tablespoon extra-virgin olive oil
½ cup chopped onion
½ cup diced zucchini
1 clove garlic, minced
1 (8-ounce) can tomato sauce
3 chopped canned artichokes, drained (I used Asparagus chopped up)
½ cup chopped black olives (I wasn’t a big olive fan, not sure if I should have added the juice)
1 teaspoon dried oregano flakes or 1 tablespoon chopped fresh oregano
1 teaspoon dried parsley or 1 tablespoon chopped fresh parsley
½ teaspoon salt
6 medium bell peppers (green, orange, red, and/or yellow)
2 cups cooked quinoa
1 ½ tablespoons pine nuts

Preheat oven to 350 degrees. Place artichokes in a food processor, and pulse until artichokes are chopped well. Set aside. Heat olive oil over medium heat. Add onion and zucchini. Cook 3-5 minutes or until vegetables are softened. Lower heat, and add garlic. Cook 1 minute, stirring constantly so garlic doesn’t burn. Add tomato sauce, artichokes, olives, oregano, parsley, and salt. Cook 15 minutes, or until sauce is thickened.

While sauce is cooking, prepare peppers. Cut in half lengthwise, and remove stems and seeds. Place peppers in boiling water for 5 minutes. Drain in colander, and place in a large baking dish. When sauce is finished, mix in the quinoa and pine nuts. Stir well. Spoon mixture evenly into pepper halves. Add hot water to dish to a depth of ½ inch. Bake uncovered for 20 minutes.

Yield: 6 servings (serving size: about 2 pepper halves)

Recipe Notes

  • Increase the protein content of this dish by adding 1 (15-ounce) can great northern beans or pinto beans, rinsed and drained.
  • Use brown rice instead of quinoa.
  • Add chopped fresh spinach leaves to the rice mixture. (and I added squash)


Mexican Rice & Beans

1 tablespoon extra-virgin olive oil
1 cup diced red onions
2 cloves garlic, minced
2 1/2 cups water
1 1/2 cups brown rice, uncooked
1 (10-ounce) can diced tomatoes and green chilies (Ro-tel)
1 teaspoon cumin
1/4 teaspoon cayenne pepper
1 (15.5-ounce) can black beans, rinsed and drained
1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley

Rinse rice in a strainer under cold running water for 30 seconds, swirling the rice around with your hand. Drain, and set aside. Heat olive oil in a large saucepan over medium heat. Add onions, and cook until soft and translucent. Add garlic, and cook one minute, stirring frequently so garlic doesn’t burn.

Pour in water, rice, tomatoes and chilies, cumin, and cayenne pepper. Heat to boiling. Reduce heat and cover. Simmer 45-55 minutes or until rice is tender and nearly all of the liquid is absorbed. Add beans, and stir well. Cook another 8-10 minutes. Add parsley, and serve.

Yield: 6 servings (serving size: about 1 cup)

Recipe Notes

  • This recipe is fairly spicy, so to cut down on the “heat,” reduce cayenne pepper to 1/8 teaspoon or elmininate it completely.
  • Add avocado slices as a garnish.


photo-88 copyBaked Rice with Butternut Squash and Asparagus

3 cups water
½ cup brown rice
½ cup wild rice
2 cloves garlic, minced
1 teaspoon dried thyme
½ teaspoon ground sage
½ teaspoon salt
1/8 teaspoon black pepper
1 ½ pounds butternut squash, peeled, seeded, and cut into 1-inch cubes (about 4 cups)
½ pound asparagus spears, ends trimmed and cut into 1-inch pieces
1 cup sliced onion, sliced pole to pole (see Recipe Notes)

Preheat oven to 350 degrees. Rub a little olive oil along the sides and bottom of a 3-quart baking dish. Add water, rice, garlic, thyme, sage, salt, and pepper. Stir well. Bake uncovered 30 minutes. Mix in squash, asparagus, and onions. Cook 30 minutes, stir, and then bake another 15 minutes, or until water is nearly all absorbed and rice is softened.

Yield: 8 servings (serving size: 1 cup)

Recipe Notes

  • To slice an onion pole to pole, or into half rings, think of the onion as a globe. Trim root end (South Pole) and stem end (North Pole). Peel off outer layers. Cut onion in half from North Pole to South Pole, making a series of slices perpendicular to the equator of the onion.
  • Use 1 teaspoon dried crushed rosemary in place of the thyme and sage.