Category Archives: Faith

Strong Like Samson


With anything, it is important to teach our kids tools of life and ways to live. As our kids grow up, we teach them to say their prayers at night and, many times, we will teach the classic, “Now I lay me down to sleep…”

No matter your religious affiliation, many people believe in a God. In the Christian world, prayer is important to us because this is direct communication with God. As our kids grew up, we taught them first and foremost to be thankful and to thank God for all he has blessed us with. Among the many other things we pray for, we ask God to help them to become 3 things, which I feel embody what they should strive for from a biblical perspective:

1. Strong like Samson
“Help me to be Strong like Samson.”
There is a line in a movie that says life will chew you up and spit you out if you let it. In life we have to be strong, and we have to own that strength in 3 ways:

Physically – I think we need to teach our kids to be physically strong. They have to be able to do physical things in life, like “lift this” or “move that.” For example, be able to pick up their bike when they have a wreck or to pick up their sister if mommy and daddy can’t make it there. Physical strength in life is paramount on so many levels that I could write a small book about the topic (but I will leave that for another time).

Mentally – Mental toughness is one of the top keys to being successful in life. We have to be able to handle all that life is going to throw at us. How do we respond to failure? How do we respond to success? How do we respond when things are not going as planned and we want to quit? When the going gets tough, we have to have it between the ears before we have it in our muscles.

Spiritually – Being strong in our faith and having something to rely on that is bigger than us is HUGE. There are going to be times in life when you’re not sure you can make it. If you solely trust in others, they may let you down. We have to be strong spiritually to know that God has everything in control.

Why Samson?
Samson has the reputation of being the strongest person in the Bible. The Bible says that when the child was born, “he grew and the Lord blessed him” (Judges 13:24). The Bible then goes on to tell the story of how Samson was walking through the vineyards and came upon a lion. “The spirit of the Lord came upon him and he tore the lion apart with his bare hands” (Judges 14:6). The angel of the Lord told his mother that this power would grow as the boy got older and as his hair got longer. There are numerous stories in Judges 13-16 of how Samson showed his strength, from killing 30 men to collapsing two pillars that held up an entire building.

Do I want my kids to be exactly like Samson? No, he made mistakes just like all of us do. But I do want them to embody the physical, mental, and spiritual strengths the Lord blessed him with.

2. Tough like Benaiah
There is not a ton about Benaiah in the Bible. I first learned about him from the Mark Batterson book, In a Pit with a Lion on a Snowy Day.  Benaiah exuded toughness.

Toughness. It will get you through almost anything.

When many people think of being tough, they think of the physical aspect. But what most do not realize is the mental toughness it takes to launch headlong into whatever venture you are facing that may be physically taxing.

But why Benaiah? What makes him so tough?

He is faced with an Egyptian giant… and kills him
This is cool, but we have heard this story before (David and Goliath). This time, though, it’s HOW Benaiah did it that makes him stand out. The Egyptian had an enormous spear (weaver’s beam–sized) and Benaiah has nothing but a little club. But no big deal, Benaiah just snatches the spear from the Egyptian and kills him with that instead. That’s hardcore.

Killed a lion
Killing a lion itself is super crazy, but the Bible tells us (2 Samuel 23:20) that he went down and killed a lion in the middle of a pit on a snowy day. This is not a deal where he was in a pasture and a lion came up to him; no, out of his own free will did Benaiah go down into the pit and kill a lion. Talk about mental toughness. Lets go one more: it was snowing. I don’t even want to go get the mail when its snowing, much less go fight a lion. I want to teach my kids that toughness will get us through many things in life and how we have to be tough physically and mentally to be great.

3. Wise like Solomon
Soloman was said the be the wisest man in the world. He wrote, he sang, and he taught. But what makes him so wise? And why do I want my children to be like him? In 1 Kings Chapter 3, God comes to Soloman and asks him, “Solomon, ask for anything you
want, and I will give it to you.”


And Soloman’s response was, “Please make me wise and teach me the difference between right and wrong. Then I will know how to rule your people. If you don’t, there is no way I could rule this great nation of yours.”

Say what!!! That’s strong!

This is why I want my kids to be wise like Soloman. Because he had enough in him to know that if he obtained wisdom, all the other stuff would follow. He gave up the instant gratification for the delayed riches and honor. It gives me chills to think that my kids and I are praying this into their lives every day.

Prayer is communication with God. When we pour out our hearts he listens. Child-like faith is what causes God to listen. Speak life into your child on a daily basis. In all of these prayers, we explain to our kids why these people are the way they are and why they should want to mimic these traits. It is not just a rote prayer they speak daily; we discuss why they want to be like these 3 giants of faith.

I’d love to hear what you pray with and over your kids every day. Leave it in the comments below.




What is home?

Where is home?

Is home where you grew up?  Is it where you went to elementary school or

High School?

What about college?

Or is it where you have started your family, got married and started having kids?

What about those in the military that have moved 12 times in 20 years?


One Spring day I was at a barn sale here in Cookeville, Tennessee where my wife and my 3 kids make our current home.  As I was looking at all the trinkets and old barn wood cutouts of the state of Tennessee I thought, “man, those are cool, but I am not a “Tennessee Guy”,  I am an Alabama Guy”.

After all, I lived in one home from the time I was 5 years old till I moved out at 18 and went to college at UAB, in Birmingham, Alabama.

My mom still lives in Hueytown and every time I go back, which is about 5-6 times a year, I take 2 of my 3 kids to do all the things I use to do like exploring a creek and walking through the woods and jumping fences we probably shouldn’t.

I drive by the High School Stadium where we went to the playoffs for the 1st time in 18 years, and drive by the old stadium where my  dad coached at before I was born and was still coaching when I went off to college. I have tons of memories that come flooding back to my mind and I love thinking of all of them.

So is that home?

Or is college home? I made some of the best friends in my life in downtown Birmingham in that old apartment.

Or…Is it a combination of those 2 places?

I lived in Georgia for 2 years and made some great friends but really all I did was work.

I then got married to the greatest woman in the world and moved to North Carolina where I worked 100 hour weeks (Literally) and Jackie worked 70 hour weeks and we had no kids and drank Grape Kool Aid, ate Grilled Chicken and Krinkle Cut French Fries almost every night.

We were not there long before we were fired and HAD to move. SO we ended up in a little town in Tennessee called Cookeville.  Many people wrongly pronounce it “Cooks-ville”. Why? I have no idea, but they do.

For the first 6 months we hated it. We had lived in a town of…

  • 1 million people (Birmingham)

  • 5 million people (Atlanta)

  • 900,000 People (Raleigh)

to Cookeville Population 37,000 and 90 minutes from a mall with no more than an Old Navy and a Marshalls.

We were a young married couple making a whopping $25,000 a year plus tips from Jackie waiting table at Cheddars.  We couldn’t find a church, had no friends and lived 4 hours away from all family.  But as time went on we adjusted and started to like and in some ways love little ol’ Cookeville.

We had 3 kids, found a great church, and made friends that will some day carry our caskets down the aisle when we leave this life.

So, lets get back to the question at hand.

What is home?


Home is all of the things above. It’s the memories of playing sports as a kid, the church you were baptized in, the school you went to.

It’s the memories of you, your mom, and your dad at the ball park watching your sister play softball.

It’s seeing your dad with a broken nose because he decided to show me how to dive at the apartment pool. Never mind he is 6ft 6 inches tall.

It’s driving by the field where you spent 5 years of your life practicing football.

But it’s also the hospital where your first child was born., the house where your kids pulled sweet potatoes out of the back yard, and the stadium where you coached your first game as a full time college football coach.  It’s the Gym where you and your wife spent hours training to compete, side by side, in the CrossFit Games.  It’s driving by the house you walked around praying for your friends to get pregnant.  It’s going to the swimming hole where your fearless 3-year-old wants to jump off the cliff with daddy.

So, for me to say that one is home and the other is not would be a travesty.

Home is the combination of all the greatest memories you have made.  It’s where you played sports, learned about Jesus, and met your wife

It’s also the place where you quit your job because you knew you were made for something else. The place where your kids learned to ride their bikes and where you and your wife work through a doctor telling you your kid has a disease that only 3 in every 1 million kids ever get.

Will I ever leave the hills of Tennessee and go back to Sweet Home Alabama or go to another place the Lord will lead us?

I really don’t know. Only God knows.  But I do know that for me and my house this is the best depiction of Home.


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Why You Should Take Celiac Disease and Gluten Serious.

Here is an amazing and informing article she has written about Celiac Disease. This disease is part of the reason for the GLUTEN FREE pandemonium that has spread throughout our country.

This article was written by Tonya Retallack a Senior at Upperman High School in Baxter, TN. Tonya is an amazing student who leaves school 3 days a week to come and intern at Mealfit. She does everything from cutting chicken, sweeping floors, to writing articles about nutrition.

She has a bright future ahead of her and I am so glad I have been part of her journey.



My Father also has Celiac so I too know how Gluten and other items effect people.

Enjoy this read from a sharp high school kid.

Celiac Disease

Being the daughter of a parent diagnosed with Celiac Disease; I have experienced firsthand the struggles of this disease. It flipped my family’s world around two years ago when all my dads’ test came back positive. Learning to really read nutrition labels ,grocery shop and cook all over again was a real struggle because we were clueless going into it. I did my research, and over the years I have gathered information to share for the awareness of families that are going through what mine did.


 What is it?

Celiac Disease is one of 80 autoimmune diseases which means it is a disease in which the person’s immune system attacks healthy cells and leads to harming of the body. It is characterized by the damage it causes to the small intestines when wheat, barley, or rye is ingested. Wheat barley and rye all contain gluten which is a combination of two proteins, gliadin and gluten.  Together these two can cause serious irritation to the villi which are small finger like projections in the small intestines that promote absorption of nutrients for the body. If damage is severe in someone with celiac disease, he or she can become malnourished and in some rare cases develop cancer.


Every 1 in 133 healthy Americans of all ages are living with celiac today and a staggering 97% go without a diagnoses. In this disease man and women are both affected, however it is slightly more common in women. Science has proven that some individuals are genetically susceptible to celiac but the exact genetic link is unclear at this time.


What’s next?

It is very important if you are experiencing these symptoms to be tested. An early diagnostic could make a major impact of your quality of health but there are many not so fun steps to take. First is getting the blood test (I got mine done at my local hospital, it came back negative).However if it comes back positive you will need to make a trip to see a gastroenterologist, which is a doctor who deals with the structure, functions, diseases, and pathology of the stomach and intestines.  He will perform an endoscopy to see the damage that already has been done by actually seeing your small intestines without incisions. Sadly, there is no pill or shot that can cure Celiac and there’s no growing out of it. On the bright side however the only thing to keep from having the symptoms is to not eat rye ,wheat, or barley.


Life with Celiac

As bad as it may seem giving up wheat bread and brownies; it could be worse. My dad and other people I have met with celiac says it one of the best things that ever happened to them. They feel better than ever before and a gluten free diet is responsible for that. Even if your test comes back negative there are still millions of reasons to make the switch.

Cite:,,,, Medical-surgical Nursing

As you can see this is a lot of information, and an absolute change to your life. Mealfit is an easy way to make the transition, and you still get to eat the great tasting foods you love. Mealfit focuses on Gluten Free Foods, and Gluten Free Eating Plans. Check Out MealFit Eating Plans to get started on a healthier life.

We hope you enjoyed this read, and check out our recipes. 

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What it Takes to TRULY become a Garage Gym Athlete

Welcome to the three-part series on becoming a Garage Gym Athlete!!


This is Part 3 of a 3-part series:

It is time to become a switch flipper, a decision maker and a full fledged Garage Gym Athlete. How do we do that?


What does that word mean to you?

What have your persevered?

To most, perseverance is something  that is thrust upon you. You continue on, despite a difficult time because you have no other choice. There is no doubt you have persevered something, but what about intentionally practicing perseverance?

What if you were to treat perseverance as a skill?

You can train your perseverance, it can be honed and it can get stronger, just as if you were to train a muscle. Just as muscles will atrophy without proper use, so will your willpower, or your perseverance.


To be a determined person is nothing without the right behavior. Without acting in a certain way, your will will not be tested. Luckily, for us, working out is an excellent test of your willpower, especially if you are alone in a garage. It can be small pushes here and there. Going for those two extra reps, two more seconds, and two more minutes all test your will.

You may workout regularly, but do you test your will in the process?

Here are TWO ways you can practice perseverance and willpower and truly become a Garage Gym Athlete!

Two Ways to Increase your Willpower

1.) Working out – The APA (American Psychological Association) says, while scientists are not 100% certain on the “why”, they do know that working out leads to similar changes in the brain as mediation, especially the prefrontal cortex. Regular exercise – both intense training and mindful exercise like yoga — also makes the body and brain more resilient to stress, which is a great boost to willpower. The scientists don’t know why…but if I brought them to my garage for a training session they would understand why exercise can test willpower (and improve it) in a significant manner.


2.) Doing What You Don’t Want to Do – This one is not backed by science, rather from experience. I try to do one thing that pushes me mentally each day, something I don’t want to do. For me, it’s normally a cold shower. Some mornings after working out in the cold I just don’t want to take a cold shower. I’ll even start with hot and be like…man I really just don’t want to make this water cold. Anytime I feel like I really don’t want to, it’s almost as if I’ve trained my hand to adjust the knob before I can finish the thought. Doing this day after day has increased my ability to do things I just don’t want to do. It’s made me better.

It’s not the short term PRs, that ONE morning you woke up early or that ONE healthy meal that will make you successful at being a Garage Gym Athlete.

You have to keep after it, day after day, and year after year. Only then, when you learn how to grind for the long haul, will you see every bit of success you were looking for!


And that’s what it takes to be a Garage Gym Athlete!!

About the Author: Jerred Moon

Jerred is a Strength and Conditioning Coach and creator of End of Three Fitness which specializes in simple, effective barbell-centric fitness for the other guy. He is also the author of “The Garage Gym Athlete” which will be released on May 2. To learn more about Garage Gym Athlete, you can go here.

7 Reasons Why You SHOULD have a Garage Gym

Have you ever thought about creating a gym space in your house?


Check out what Jarred Moon from End of Three Fitness has to say about creating a garage gym.

Let me start by saying, everyone can and should have some sort of garage gym setup!


Well, occasionally life gets in the way, and having a garage gym can help you stay on track. But there are a lot more reasons than that, and you probably have some questions/concerns, like…

  • It’s too expensive…
  • Maybe you think your performance will suffer without a coach…
  • Perhaps you are afraid to lose your gym community…

Well, I can tell you it’s not too expensive, becoming your own programmer is pretty easy (if you work at it), and you can still be a part of your gym community!

On top of that, you get…

  • Freedom of your time (workout on YOUR schedule)…
  • Freedom of your money (cut monthly fees)…
  • Freedom to do whatever the heck you want (programming)…

Then, after you become a Garage Gym Athlete, and you want to get a little more serious there is always stuff out there like:

  • Online coaching (for a fraction of gym fees)
  • Free/paid resources and programs
  • And AWESOME technology to improve athletes (coaches eye, etc.)

Becoming a Garage Gym Athlete is AWESOME, but let’s talk about some reasons you SHOULD have a garage gym…perhaps a few reasons you haven’t even thought about.

Let’s get right to it!


1.) Holidays – If your family is like mine, the holidays can be crazy. Even if your gym is open, it is going to be hard to make it in with all the meals, events, etc. That is one of the main reasons I think everyone should have at least a few pieces of equipment at home, or in the garage.



2.) Kids/Family – Fitness is important. Having a garage gym can really help you emphasize the importance of fitness in your life to others. For your family and friends, maybe it helps them get in shape, too. For your kids, maybe it provides a lasting influence on them; it lets them know fitness is important and not optional!



3.) It’s cheap! – If you aren’t afraid of a couple DIY projects you can have a very effective garage gym for very little cash.


4.) Commuting is for the birds – You spend enough time sitting each day! Why add to it with more…SITTING! Commuting is wasted time, wasted money, and something that takes away from your health.



5.) Your Garage…Your Rules – When you become a garage gym athlete, you are in charge of your programming! Want to get stronger, do it! Want to get faster, do it! Don’t sit around and wait/hope for someone to program what you want.


6.) More Time – If you go to a “Globo Gym”, you are wasting precious time. You have the commute, which we talked about (5-20+ minutes), the check-in-put-my-stuff-away-and-get-to-the-exercise-equipment dance (10 minutes), waiting-on-randoms-doing-the-exercise-wrong showdown (10 minutes), the hi-I-see-my-neighbor convo (5 minutes)…do some of that in reverse and we are at over an hour…without factoring in the workout!! Get a garage gym and save your time!



7.) It Saves You Money – Yes, you can build a garage gym for cheap, but where the real beauty is not in what it costs you, but what it SAVES you. You can cut on monthly membership fees, which add up A LOT over the years, your healthy lifestyle will help cut insurance costs, and the list goes on and on. There is a lot to a garage gym, but what it saves you may be the biggest!

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We hope you this has given you some great reasons to start planning you garage gym! Click here for more great articles and tips like this!

How To Set New Year’s Goals

New Life

This might be a little out of the ordinary, but I’m kind of sick of New Year’s Resolutions. Why? Well, at the end of every year you find a bunch of people saying, “This year I won’t keep doing X, Y, and Z”. The New Year should be a time of setting goals, reaching high, and planning exciting things for the future, not a time to look back at the previous year and see where you can slash bad things in your life in the next year. Now don’t get me wrong, I am totally on board with people quitting bad habits and ending unhealthy behavior, but there’s a better, more positive way to do it.

Let’s look at one example of a New Years resolution that you hear countless people say: “I am going to quit eating crap and I’m going to lose weight.” Simple, harmless, but ineffective. Let me explain. Here are the Top Three Changes you need to make to set killer New Year’s Goals.

1. Enough With The Negative

We get it, you may have gained a few extra pounds over the course of 2015, but once that clock hits12:00am, it’s a new year, so leave your self-loathing in the past, literally, and focus on the positives. Instead of saying, “I will eat less crap and lose all this weight”, a simple change in the way you phrase your goals can mean the difference between actually doing them, and putting them back in the closet with all of your other failed resolutions. Instead of framing your

Make 2016 a Fresh Start
Make 2016 a Fresh Start

resolutions in a negative tone, turn it around into a positive for yourself, like this:

“I will eat more fruits and vegetables and less sugary drinks and refined foods. I will also exercise to make myself feel better and healthier.” 

Do you see the difference? The first resolution doesn’t even sound like fun, however, the second resolution gives you an incentive to actually do the thing you said you would. Eating more fruits and vegetables while cutting out sugar and refined foods will naturally help you lose weight, and thus, you can change the weight loss goal into exercising for the sake of being and feeling healthier.

2. Instead of “I will do …” Change To “I am …”

What’s the biggest difference? Procrastination. Saying, “I will do …” doesn’t give you an incentive to actually do it, it gives you an incentive to push it back as long as possible. By changing “I will” to “I am”, it gives you an incentive to actually do it, because when you write down goals in the present/future tense, it automatically enables your brain to picture that event actually happening. So, instead of “I will lose 10 lbs by summer of 2016”, switch it to, “I am 10 lbs lighter by summer of

Writing Goals Down is The Most Important Step
Writing Goals Down is The Most Important Step

2016″. Notice the difference?


There’s nothing more that I can’t stand is when people set goals they know they can’t reach without pushing themselves. What do I mean? Let’s look at it from a weight lifting perspective. Let’s say there is a woman with a 150lb squat, and her fitness resolution is to have a 165lb squat by the end of next year.

Yes, this sounds dramatic if you look at it in terms of weightlifting, but this is what people do when they set personal, spiritual, or business goals. I read a quote that pretty much said, “If your goals don’t scare you, you’re not setting them high enough.” I firmly believe that. If your goals don’t scare you, empower you, and even keep you up at night with excitement, you’re not setting them high enough and you’re not doing yourself a favor.

Are you INVESTING or SPENDING your time?

Think of yourself as a precious commodity.


Are you taking care of that commodity?


How are you getting better?


Are you investing you time or spending your time?


When you invest, you expect a return on what you invested.

When you spend, there is no return.


What do you do when you get home from work?


Is it your goal to go home and sit in front of the TV?

Sleepy man watching television

What do you do when your kids go to bed?


Are you improving yourself?


Do you get up early or are you the last one out of the bed in the morning rushing to get things done?


Get up early and steal another hour to invest in yourself.


You don’t FIND time to invest in yourself…you MAKE time.



Successful people and non-successful people have the exact amount of time during the day. What are the successful people doing differently?


Many times they invest in making themselves better doing things to improve themselves.


Read More Books

Self_Help books 1

-Get a mentor that is where you want to be.

-Create a schedule and stick to it. (Click here to Download this to-do list)


-Go to conferences to improve all areas of your life. (From a better marriage to marketing your business)



In this day and age we are busier than ever. The problem is, just because we are busy does not mean we are effective. Busyness does not equal productivity.


Are you being effective with the time you have been given, or is your life cluttered with things you are spending your time on?



Invest in yourself at being a better….

  • Parent
  • Spouse
  • Business owner.

Whatever it is, MAKE time to invest in YOU. A better YOU is more of an asset to everyone around you.



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What happens in the middle?

Whenever I bring my 3 year old son a toy home regardless of the size or cost he is usually ecstatic. He is always so happy and so thankful for anything I give him. He gives me a hug and most of the time says “Thanks Daddy” he then goes off and plays with it and most of the time breaks it because he has played with it so much.

Last week I was talking with a guy named Ted. Ted is about 75 years old and works at the church I attend. As I was talking to him last week, I was making small talk, I asked him “How do you like working at the church?”

He immediately perked up and talked about how much he loved it. One of the first things he talked about was how they gave him shirts and stuff. He then went on to talk about how much he loved working and how thankful he was to be working.

Shirts? Really?

This guy is 75 years old. He has lived more than double my years and he is excited about a $12 polo. When he said that, a light bulb went off in my mind. I sat there and thought, WOW this guy has got it.

He is THANKFUL. Thankful for the large and the small. Thankful for his health, thankful what is given regardless of how elaborate or how minute.

When I was driving home I thought of Teagen, my 3 year old, and how similar they are. They are both thankful for the large and the small, and appreciate what is given.

Then I got to thinking about myself.

• Why does a free polo not excite me?

• Why do I expect someone to pay for my lunch when I am asked to a lunch meeting?

• Why when I take a trip somewhere do I expect the passenger to offer to pay for some of the gas?

I don’t totally know that answer. The better question is what happens in the middle? What happens between the age of 3 and 75 to make us unthankful and so expectant or entitled?

Some people think we become unthankful in teen years. The teen years are when most parents give without expecting thanks because they are teens. Then we quit teaching thankfulness and manners.

I believe it also happens as our lives change due to the influences around us. Many say, “We are a product of the people we spend time with and the books we read.” Someone or something influences everyone; my son’s number one influence is ME. I have not taught him to expect anything, but the world teaches him to expect everything.

The message the world is sending is “Get what’s yours. It’s all about you. Do what you feel.” Repetition breeds patterns of belief and the world shoves that ideology thousands of times a day. It is a form of idolatry and rebellion to love ourselves and what we want more than God and people. It’s a product of brokenness that is fed and encouraged by the message that the world sends as we age.

Find value in the little things. This is only done through contentment and not comparing ourselves to one another with what we have and don’t have.

If you are reading this, your problems are 1st world problems and not 3rd world problems. When you understand that your problems are not really problems you are by nature more thankful.

I have 2 Questions I would like for you to answer in the comments.

1. When do we get to that point of un-thankfulness?

2. When do we get back to the point of being thankful?

Healthy “Fried” Chicken Recipe

Here is a great alternative to traditional fried chicken that I will bet you will love more than fried chicken! This is a gluten and grain free option that will become a house favorite.


  • 1 -5 oz. bags of plain pork rinds
  • 1 container of fried onions
  • Olive oil
  • 2 tsp. salt
  • 3 tbsp.  Grass Fed butter
  • 6 drumsticks


  • Melt the butter in the skillet and preheat the oven to 400.
  • Grind pork rinds and fried onions up in the food processor till they are the consistency of breadcrumbs. Add the salt to this mixture.
  • Drizzle the olive oil on the chicken and coat the chicken in the pork rind mixture until all of the chicken is covered.
  • Lay one side in the melted butter for 1 min then flip the chicken and brown the other side for 1 min.
  • Take out of the skillet and bake for 25-30 min.


Click here to see a super quick instructional video!


This is one that we are sure you will love! Remember to share this with your friends and family on all your favorite social media sites and post your reviews as well… Be sure to tag us @mealfit and #mealfit


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Spanish Steaks

Check out this great twist to a traditional steak that we know you will love! This perfectly flavored steak is paired with peppers, onions, and a yummy sauce.


Prep time: 12-14 minutes

Serves: 5-6


  • 6 (5-6 ounce) steaks
  • Salt and freshly ground black pepper
  • 2 cloves garlic, minced
  • 1 large yellow onion, sliced into ¼ inch thick rings
  • 1 of each: Large green, red, orange, and yellow bell pepper, washed, cored and sliced into ¼ inch thick rings
  • 1 large lemon, washed and sliced into ¼ inch thick rings

For the Sauce:

  • 1½ cups ketchup
  • 3 teaspoons Worcestershire sauce
  • ¾ teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • 3 tablespoons water


  • Preheat the oven to 325 degrees F.
  • Place the steaks in a 9×13 inch casserole dish and sprinkle with salt and freshly ground black pepper. Sprinkle the minced garlic over the steaks.
  • Layer the sliced onions, peppers and lemons over the steaks.
  • Combine the sauce ingredients in a small bowl. Slather the sauce over everything. Cover the casserole dish with aluminum foil.
  • Bake for 1 hour then remove the foil, increase the temperature to 375 degrees and bake for another 30 minutes until the edges of some of the vegetables are just starting to brown.


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