With 22 grams of protein for each serving our Pepper Steak is sure to keep you going moving. Served over Jasmine rice and you’ve got yourself a delicious dinner for four.

Pepper Steak

4 servings

5 minute prep; 10 minute cook

Ingredients required:

• 12 oz. (340g) round beef, trimmed
• 4 tsp. plus 3 tbsp. soy sauce 
• 1 tbsp. rice wine
• 3 tsp. buckwheat flour 
• 2 tsp. coconut oil
• 1 large onion, sliced into strips
• 1 red bell pepper, sliced into strips
• ½ tsp. black pepper
• crushed red pepper flakes, to taste

Instructions:

1. Slice the beef into thin slices. Place in a bowl and add 4 tsp. of soy sauce, 1 tablespoon of rice wine, 1 teaspoon of buckwheat flour and season with freshly ground black pepper.
2. In a small bowl, mix 3 tablespoons of soy sauce, 1 tablespoon of water and 2 tsp. buckwheat flour, then set aside.
3. Heat 1 teaspoon of oil in a pan on high heat. Add the beef and cook for around 20 seconds letting the beef brown. Next, stir the meat, cooking another 2 minutes and transfer onto a plate.
4. Add the remaining 1 teaspoon of oil to the pan, add the peppers and onions and cook about 4-5 minutes. Place the beef back into the pan, add the prepared sauce and red pepper flakes (optional). Stir fry for about 30-60 seconds on medium heat until slightly thickened.
5. Serve with rice (not included in nutrition info per serving).
6. Store in the fridge for up to 4 days.

Nutritional information: per serving - 187 calories, 6 fat, 12 carbohydrates, 22 protein

Have you gotten your 2017 PCD Smiles Cookbook yet? Our 2017 cookbook is available on Amazon or at your local bookseller through their special order department. Please note that these full recipes are not in our 2017 cookbook. For our 2017 cookbook recipes please order our 2017 PCD Smiles Cookbook from your local bookseller or through Amazon.

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We have several ways that you can donate to PCD Smiles;

- Visit Smile E. Turtle's Amazon Wishlist; https://www.amazon.com/hz/wishlist/ls/KNO9BAJR74I4?ref_=wl_share

- For more information on how you can donate, please visit our "Donation" page to check out our "Do & Don't policies at; http://www.pcdsmiles.com/support-pcdsmiles/donations2

- To sponsor a PCD Smiles Cheer-box today!

https://store.pcdstyle.com/21-donations

- To shop for your “Official” turtle care ribbon gear today!

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or

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Thank you for your consideration!

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Some serious breakfast muffins here. Who doesn’t love a good egg muffin? Just five ingredients standing between you and your breakfast today.

Egg Broccoli & Ham Muffins

6 servings

5 minute prep; 15 minute cook

Ingredients required:

• 1⁄2 broccoli
• 1 clove garlic, minced
• 5 eggs
• pinch of chili flakes, optional 4 slices ham, chopped
• 1⁄3 cup (30g) grated cheese

Instructions:

1. Preheat the oven to 360°F (180°C).
2. Place the broccoli in a pot of boiling water and cook for approximately 3 minutes. Strain and cut into small pieces.
3. Beat the eggs in a medium size bowl, add the minced garlic and season with salt and pepper, and chili flakes if using.
4. Grease a 6-mould muffin tray with oil or butter, and fill the moulds with evenly divided broccoli, ham, and grated cheese. Pour the beaten eggs into the moulds and bake in the oven for 10-15 minutes, or until eggs have set.

Vegetarian option: Replace the ham with feta cheese, Goats cheese or your favorite vegetables.

Notes:

Garlic should be crushed or sliced, prior to cooking, in order to ensure maximum allicin production, since allicin is responsible for many of garlic’s beneficial effects.

Nutritional information: per serving - 102 calories, 6 fat, 4 carbohydrates, 10 protein

Have you gotten your 2017 PCD Smiles Cookbook yet? Our 2017 cookbook is available on Amazon or at your local bookseller through their special order department. Please note that these full recipes are not in our 2017 cookbook. For our 2017 cookbook recipes please order our 2017 PCD Smiles Cookbook from your local bookseller or through Amazon.

Join our Facebook group Turtle Talk Café today, click here.

We have several ways that you can donate to PCD Smiles;

- Visit Smile E. Turtle's Amazon Wishlist; https://www.amazon.com/hz/wishlist/ls/KNO9BAJR74I4?ref_=wl_share

- For more information on how you can donate, please visit our "Donation" page to check out our "Do & Don't policies at; http://www.pcdsmiles.com/support-pcdsmiles/donations2

- To sponsor a PCD Smiles Cheer-box today!

https://store.pcdstyle.com/21-donations

- To shop for your “Official” turtle care ribbon gear today!

www.pcdstyle.com

or

https://www.smileecove.com/stores/cove

Thank you for your consideration!

#PCDsmiles  #PCDstyle  #PCDsmilesCookbook  #PrimaryCiliaryDyskinesia  #SmileEcove  #TurtleTalk  #TurtleTalkCafe  #PCD

#PCDawareness to help find a #cure4PCD!

It’s strawberry time! Try our amazing “Goats Cheese & Strawberry Salad” it prefect to break your daily fast with. Be sure an drop us a message about your experiences with our new recipes.

Goats Cheese & Strawberry Salad

4 servings

10 minute prep; 0 minute cook

Ingredients required:

• 1 ¼ cup (250g) strawberries 
• 6-8 handfuls watercress or other greens
• 2 tbsp. extra virgin olive oil 
• 1 tbsp. balsamic vinegar
• ½ clove of garlic, crushed
• scant ½ cup (100g) soft goat’s cheese 
• ¼ cup (30g) walnuts, chopped

Institutions:

1. Remove the stems from the strawberries and cut them into quarters lengthwise. Put the watercress in a bowl and toss with the strawberries.
2. Make the dressing by whisking together olive oil, balsamic vinegar and garlic. Season with salt and pepper.
3. Drizzle the dressing over the salad and crumble the goat’s cheese on top, sprinkle with nuts. 
4. This salad is perfect served with grilled chicken.

Nutritional information: per serving - 161 calories, 19 fat, 5 carbohydrates, 7 protein

Have you gotten your 2017 PCD Smiles Cookbook yet? Our 2017 cookbook is available on Amazon or at your local bookseller through their special order department.

Join our Facebook group Turtle Talk Café today, click here.

We have several ways that you can donate to PCD Smiles;

- Visit Smile E. Turtle's Amazon Wishlist; https://www.amazon.com/hz/wishlist/ls/KNO9BAJR74I4?ref_=wl_share

- For more information on how you can donate, please visit our "Donation" page to check out our "Do & Don't policies at; http://www.pcdsmiles.com/support-pcdsmiles/donations2

- To sponsor a PCD Smiles Cheer-box today!

https://store.pcdstyle.com/21-donations

- To shop for your “Official” turtle care ribbon gear today!

www.pcdstyle.com

or

https://www.smileecove.com/stores/cove

Thank you for your consideration!

#PCDsmiles  #PCDstyle  #PCDsmilesCookbook  #PrimaryCiliaryDyskinesia  #SmileEcove  #TurtleTalk  #TurtleTalkCafe  #PCD

#PCDawareness to help find a #cure4PCD!