Strip steak is a leaner cut than a Rib-eye, but it’s the fat that gives both their flavor. You don’t always have to make the leanest cuts of beef (London broil, extra lean ground beef, flank steak, etc). For my family, we do a red meat 1-2 a week, once being a lean ground beef usually in tacos and the other being a delicious steak. It’s all about the portions, so if the gymnast is using the Performance Plates to portion her meals I’m not going to stress about a higher fat meat like steak every so often. In the context of daily and weekly meals, the fat content isn’t something to stress about. And, the fat in a meat like steak lends to the “satisfaction” aspect of the meal that helps with appetite regulation.

As an added benefit, the heme-iron in animal proteins is better absorbed by the body as compared to non-heme plant-based iron, so this is especially important for female athletes who are at risk of iron deficiency or iron deficiency anemia which will impair performance and recovery. I “prescribe” red meat twice a week for my high level gymnasts to help ensure they get adequate iron.

For the steak, I like to use Daddy Hinkle’s marinade for all cuts of beef, including hamburgers. You can use whatever your favorite seasoning is, but this one is especially tasty.

For the twice-baked mashed potatoes, I generally ad-lib this recipe from The Pioneer Woman. It’s totally fine to make the full-leaded recipe, but for everyday eating (and leftovers) especially when keeping other non-active family members in mind, I reduce some of the butter, etc which isn’t even noticed to be missing. If I’m making cookies or a baked good, I rarely “healthify” it as this detracts from the flavor and ultimately satisfaction. But for something like a casserole, etc I can often look at the recipe and determine if a little excess fat can be reduced without satisfying flavor. I don’t always do this, but two sticks of butter in the original recipe for this dish is a bit excessive for a side dish.

This is certainly a more time-intensive recipe, but can easily be made ahead or substitute with baked potatoes, etc.

Twice Baked Mashed Potato Casserole (serves ~4-6)

• 4 medium russet potatoes or 6-8 yukon gold potatoes
• 3-4 slices bacon (I microwave between paper towels for quick, less messy cooking)
• 2 tbsp butter
• ½ cup sour cream (full fat or reduced fat is fine)
• ½ cup shredded white American (I get a block of this from the deli counter as it melts best)
• ½ cup sharp cheddar
• 1 cup milk (heated), 1-2%
• 2 green onions (sliced)
• ½ tsp season salt
• Garlic salt/pepper to taste

Preheat the oven to 400 degrees. Clean and scrub the potatoes, wrap in foil and bake for about 40 minutes or until done (can slice through, soft).

While the potatoes bake, cook the bacon and set out the butter, milk, sour cream, and shred the cheese (these should be about room temp when added to the potatoes).

Once the potatoes are finished, let cool and then peel the skins (you can leave the skin on 1-2 potatoes if your family enjoys the skin which is a good source of fiber).

Use a hand mixer or standing mixer to mash the potatoes, add in the butter/sour cream until well combined, then add in milk until at a mashed consistency you like. Stir in ¾ of the cheese, crumbled bacon, and half of the green onions.

Spray a 7×11 pan with PAM and place the mixture in the pan. Top with the remaining green onion and cheese, bake for 15 minutes covered and another 15 minutes uncovered (or until heated through—everything is cooked at this point).

Serve this meal with a #summersalad or your choice of steamed/roasted veggies like green beans, broccoli, etc.