Alligga

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Summer Grilled Steak and Vegetable Salad

By: Evita Basilio

steakSummer might be over but we’re still cooking up one of our favourite summer dishes – Alana Peckham’s Grilled Steak and Vegetable Salad. Peckham’s recipes are always delicious; but with my nutrition background, of course the first thing I think of when I see a recipe is how healthy is this dish? I’m here to break down the nutrition information for you!

Summer Grilled Steak and Vegetable Salad (Serves: 4 people)

Ingredients:

For the Steaks:

  • 4-6oz top sirloin steaks
  • ¼ cup Alligga flaxseed cooking oil
  • salt and black pepper

For the Salad:

  • 1 small green zucchini
  • 1 small yellow zucchini
  • 4 stalks green kale
  • 1 small red onion
  • 1 bell pepper
  • 1 cup small tomatoes (ie grape or cherry)
  • 2 cloves garlic
  • ¼ tsp dry crushed chili flakes
  • ¼ cup aged or reduced balsamic vinegar
  • ¼ cup Alligga flaxseed cooking oil
  • salt to taste

 

Directions:

For the Steak:

  • With a fork, pierce each steak repeatedly on both sides then marinate with the flaxseed oil at room temperature for 30-60 minutes
  • Preheat the barbeque on high till hot
  • When the grill is hot and clean and the steaks have had time to marinate, season each side of each steak with some salt and black pepper
  • Place each steak onto the grill and cook until medium rare or desired doneness
  • Rest the steaks for 5-10 minutes before slicing or serving

For the Salad:

  • Wash the vegetables, cut the zucchini in half length wise, peel and cut the onion in half, cut in half and remove the seeds from the bell pepper
  • Toss the prepared zucchini, onion, bell pepper and washed kale leaves in half of the ¼ cup of Alligga flaxseed oil and season with some salt
  • Place the vegetables onto the hot grill cut side down and continue to grill until the vegetables are charred and cooked to your desired doneness, the kale will char quickly so it doesn’t need to grill for long
  • Cut the tomatoes in half and when the grilled vegetables are done, cut those into bit size pieces and combine all the vegetables into a bowl, the stem of the kale will need to be discarded if it’s too thick and tough
  • Fine chop or grate the garlic into the warm vegetables, add the remaining Alligga flaxseed oil, dry crushed chili flakes, aged or reduced balsamic vinegar and salt to taste and mix the salad together to combine the flavors

Plating:

  • Once the salad is mixed and the steaks are well rested, thin slice the steaks
  • Plate about 1 cup of the salad onto each plate and top with the thin sliced pieces of steak
  • Enjoy!

 

Nutrition, Nutrition, Nutrition!
The Meat

The nutrition of red meat is greatly dependent on the way the meat is prepared – I recommend you remove the visible fat on red meat and look for meat cuts with “loin” in the name: Sirloin tip steak, top sirloin, pork tenderloin, lamb loin chops. So using a sirloin steak in this recipe – excellent! The meat provides zinc, a mineral that boosts your immune system, heals wounds and helps produce enzymes. It is rich in iron to improve oxygen transportation throughout your body. It is also one of the richest sources of B vitamins, especially B-12 which keeps your red blood cells healthy, protects brain cells and plays a role in sending messages around.

The Oil
Our Alligga flaxseed oil has 61% Omega-3s – the highest out of any other edible oil. Omega-3 is an essential fatty acid which cannot be naturally produced by the body and must be obtained through our diets. Regular intake of Omega-3 has shown to protect against hypertension, inflammation, heart disease, immune disorders, arthritis, diabetes and constipation. Cut out the saturated fat and Omega-6s (which we get enough of in the North American diet) found in other cooking oils and add the healthy Omega-3s we need!

The Veggies

All the veggies in the dish boast several health benefits. I picked a few star benefits for each:
Zucchini and kale are good sources of vitamin A, which is necessary for growth and development and for proper immune system function.
Red peppers come packed with folate and vitamin C – two nutrients that support cardiovascular health. Vitamin C helps your body make collagen it needs to keep blood vessels strong. Folate helps you metabolize homocysteine, an amino acid that increases the risk of heart disease when found at high levels in the bloodstream.
The antioxidants present in tomatoes are scientifically found to be protective against cancers, including colon, prostate, breast, endometrial, lung, and pancreatic tumors.

Garlic is a source of a group of phytochemical compounds known as allyl sulfides. These compounds may be able to prevent cancer development by helping your body eliminate potentially cancerous substances, by inhibiting tumor growth and by causing cancerous cells to die.
Studies also suggest that onions may lower high blood pressure, reduce heart attack risk, and even help protect against cancer (probably thanks to the presence of phytochemicals and the flavonoid quercetin).

Now that you know what nutrients you get from this dish, bring the summer feels back with this recipe and know you’re eating healthy!

 

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