The Cookbook Podcaster's Guide to Life on a GLP-1

a recipe

Steak Salad with Yogurt Ranch Lime Dressing

Ingredients

For the Salad:

• 1 lb steak (sirloin, ribeye, or flank)

• 2 heads romaine lettuce, chopped

• 1 cup black beans, rinsed and drained

• 1 cup sweet corn (fresh, canned, or thawed frozen)

• 4 green onions, thinly sliced

For the Yogurt Ranch Dressing:

• 1/2 cup plain Greek yogurt

• 1/4 cup buttermilk (or milk for thinner consistency)

• 1 tbsp lime juice (plus extra wedges for serving)

• 1 tsp apple cider vinegar

• 1 clove garlic, minced

• 1 tbsp fresh dill, chopped (or 1 tsp dried)

• 1 tbsp fresh parsley, chopped (or 1 tsp dried)

• 1/2 tsp onion powder

• 1/2 tsp garlic powder

• Salt and pepper to taste

Instructions

1. Prepare the Steak:

   • Season the steak generously with salt, pepper, and a pinch of smoked paprika or cumin for extra flavor.

   • Heat a skillet or grill pan over medium-high heat. Sear the steak for 4-5 minutes on each side for medium-rare, or until desired doneness.

   • Let the steak rest for 5-10 minutes before slicing thinly against the grain.

2. Make the Dressing:

   • In a small bowl, whisk together the yogurt, buttermilk, lime juice, apple cider vinegar, minced garlic, dill, parsley, onion powder, and garlic powder.

   • Season with salt and pepper to taste. Adjust the thickness by adding more buttermilk if needed.

3. Assemble the Salad:

   • In a large salad bowl, toss the romaine lettuce, black beans, sweet corn, and green onions.

   • Arrange the sliced steak on top.

4. Serve:

   • Drizzle the yogurt ranch dressing over the salad and serve with extra lime wedges on the side.

     

     This steak salad recipe is a nutrient-packed, high-protein meal, making it an excellent option for individuals on GLP-1 medications like Mounjaro. These medications often reduce appetite, so it’s essential to choose balanced meals that are satisfying and nutrient-dense.

     Why This Recipe Works:

     1. High-Protein Content:

        • The steak provides lean protein, crucial for maintaining muscle mass and supporting metabolic health.

        • Black beans add plant-based protein and fiber, enhancing fullness and digestive health.

     2. Balanced Nutrition:

        • Sweet corn and romaine lettuce offer essential vitamins, minerals, and fiber.

        • Greek yogurt in the ranch dressing supplies additional protein and calcium while keeping the dressing light and creamy.

     3. Satiating and Blood Sugar-Friendly:

        • The combination of protein, fiber, and healthy fats helps stabilize blood sugar levels, which is beneficial for those managing appetite and weight on GLP-1 medications.

     4. Flavor and Enjoyment:

        • The zesty lime and fresh herbs elevate the dish, ensuring it’s satisfying and flavorful—key for making healthy eating enjoyable.