Lange Fitness

I made this Zuppa Toscana soup a few weeks ago on my cooking segment “In the Kitchen with Tammie.”It was delicious!

Add thinly sliced red potatoes for a slow release carbohydrate.

Zuppa Toscana Soup with Cauliflower

Ingredients:
* 1 Tbsp ghee, coconut or avocado oil
* 1 pound ground Italian Chicken sausage
* 6 Cups organic chicken broth
* 3 garlic cloves, chopped
* 1 head fresh cauliflower, cut into florets(about 3 1/2 cups)
* 1 Tbsp Italian seasonings
* 1 tsp garlic powder
* 1 tsp red pepper flakes
* 3 cups fresh kale, stems removed and chopped
* 14.5 oz can full-fat organic Coconut milk
* salt and pepper to taste I like to season it at the end so that I can taste repeatedly and adjust as necessary.
* parmesan for topping optional
Instructions:
1. In a large stock pot or Dutch oven, melt oil over medium high heat.
2. Add the Italian sausage and cook for 5-7 minutes until browned. Use a wooden spoon or mix and chop to keep it nicely ground.
3. Add the chicken broth, cauliflower,Italian seasoning, garlic powder and red pepper flakes,and mix well.
4. Bring your soup to a boil
5. Reduce heat, cover and simmer 10 minutes.
6. Add the kale and coconut milk, and simmer an additional 5 minutes until the cauliflower can be easily pierced with a fork and the kale is tender.
7. Add salt and pepper to taste

This pan seared, oven finished grassfed filet mignon was perfectly paired with a baked organic sweet potato, roasted cauliflower and sautéed portabello mushrooms. So delicious!

The purple sweet potato was huge so I saved half for another meal.

Here’s how to cook the perfect steak indoors.

1 grassfed filet
1-2 TBS grass fed butter
Fresh Rosemary
Fresh garlic cloves peeled and sliced

Steak cooking instructions:
1. Preheat the oven to 400° F. Remove steak from the fridge 30 minutes before cooking, this is to bring the steak to room temperature and ensure your cooking times are more accurate. Season both sides generously with salt and pepper.

2. Add the plain butter to an oven safe cast iron skillet and turn up high, allow the skillet to become scorching hot first. Place the filets face down and sear undisturbed for 1.5 minutes. Flip the filets and sear for an additional 1 minute. This will give your filets a nice seared edge.

3. Transfer your skillet directly to the oven. [WARNING] skillet may be hot, handle with oven mitts. For rare, bake for 4 minutes. Medium rare, 5-6 minutes. Medium, 6-7 minutes. Medium well, 8-9 minutes. Remember, depending on the size of the steak, the more or less time it will take. Remove filets from the skillet and set on a plate, lightly cover with tin foil and let sit for 5 minutes before serving. This is important to bring your steak to its final serving temperature. Top with a slice of garlic and Rosemary.

Cobb Salad anyone?

I used romaine, arugula, shredded Brussel sprouts, english cucumber, avocado, hard boiled eggs, green onions and purple onions, pan seared chicken breast and a homemade vinaigrette. Yum!

What do you prefer on your Cobb salad?

Last night on my live cooking segment “In the Kitchen with Tammie” I made this Sheet pan Breakfast. All you need are a few ingredients and you have a Metabolic breakfast or two that tastes great. I used Purple Sweet potatoes in case you’ve never had them before. You can use orange sweet potatoes too!

Here’s the recipe.
Sheet Pan Breakfast

Ingredients:
1 large organic bell pepper sliced in ½ inch thick circles (any color)
4 cage free, pasture raised eggs
2 cups organic sweet potatoes, cut in ½ inch pieces
2 cups organic broccoli cut in small florets
1 tablespoon olive oil divided
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder

Instructions:
1. Preheat the oven to 400. Prepare a parchment lined baking sheet

2. Chop sweet potatoes/broccoli.

3. Toss sweet potatoes with ½ tablespoon of my olive oil until coated.

4. Add potatoes to the baking sheet and bake for 10 minutes.

5. While potatoes are baking, prepare peppers. Remove top/seeds. Slice peppers in ½ inch thick rings.

6. While potatoes cook, toss broccoli in the remaining ½ tablespoon of olive oil.

7. After the potatoes have cooked for 10 minutes, reduce heat to 350. Add broccoli and pepper rings to the pan.

8. Cook for 5 minutes.

9. While potatoes/broccoli + pepper rings cook, mix together salt, pepper and garlic powder.

10. After 5 minutes, crack eggs into pepper rings. Sprinkle everything with spice mixture and return to the oven for 5-7 minutes, or until your eggs are cooked to your liking. 5 minutes will give you a runnier egg, while 7 minutes will give you a harder egg.

Notes: Sub the broccoli out with cauliflower or Brussel sprouts. Same cooking time.

People have used turmeric for a variety of health conditions for thousands of years. One of its compounds, curcumin, may have anti-inflammatory properties. Because inflammation is one of the causes of arthritis symptoms, turmeric may help people with arthritis pain and stiffness.

Because turmeric is a cooking spice, people can use it in a variety of ways to flavor foods and beverages. Using turmeric in recipes can add inflammation-fighting power to meals and drinks throughout the day.

I am sharing one of my go to anti inflammatory salad dressings. It can be used on your favorite salad, protein or roasted vegetables.

Lemon Ginger Turmeric Salad Dressing

Makes 1/2 cup

Ingredients:
- Juice from 2 large organic lemons, approximately 1/4 cup of fresh juice
- 1” fresh ginger, skin removed
- 1 garlic clove
- 2 teaspoons ground turmeric or about 2” fresh turmeric root
- 3 tablespoons organic extra virgin olive oil
- 1 tablespoon apple cider vinegar
-1/4 teaspoon black pepper
- salt to taste

Instructions:
1. Place all ingredients in a blender and mix until combined. Adjust seasoning as necessary. Pour over your favorite salad, protein or roasted vegetables.

I made these Tuna Stuffed Avocados for lunch the other day. I had some mixed greens on the side with them. They’re easy to make, loaded with healthy protein, healthy fats and are so delicious.

Tuna Stuffed Avocados
Makes four servings

Ingredients:
* 4 avocados
* 2 -5 ounce cans wild caught Albacore tuna
* 1/4 cup Avocado Mayonnaise
* 1 stalk of celery, diced
* 2 tbsp red onion, diced
* 1-2 tbsp chopped parsley, chives and/or other herbs
* 1/2 tbsp Dijon mustard
* salt and pepper, to taste

Instructions:
1. Add the tuna, mayonnaise, diced celery, diced red onion, herbs, Dijon mustard, salt and pepper to a mixing bowl. Stir together until well combined.
2. Slice the avocados in half and remove the seed. Dollop a few spoonfuls of tuna salad onto each avocado half.

Notes:
* You can definitely meal prep the tuna salad (will keep 3-4 days in the fridge) and just slice the avocados daily as needed.

Happy 2022!
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TAMMIE Personal trainer & wellness coach focused on quality movement, whole-food nutrition and adequate recovery. Orlando, Florida.

Monday vibes 🙌