A classic high-iron meal for hard trainers, especially women and athletes pushing volume. The trick is searing the beef hot and fast so it stays tender - no rubber.

• Lean beef is the highest bioavailable source of heme iron, zinc, and creatine.
• Brown rice provides slow carbs to refill glycogen post-training.
• Broccoli and bell peppers load up vitamin C, which boosts iron absorption.

1. 1

   Whisk together the tamari, rice vinegar, honey, sesame oil and cornstarch-water mixture in a small bowl until the cornstarch is fully dissolved; set aside.

2. 2

   If possible, freeze the flank steak for 20 minutes first, then slice it very thin across the grain at a slight angle; thinner slices cook faster and stay tender.

3. 3

   Mince the garlic and grate the ginger; have everything prepped before the pan goes on heat because stir-frying moves quickly.

4. 4

   Heat the avocado oil in a wok or the largest skillet you own over the highest heat until wisps of smoke appear.

5. 5

   Arrange the beef slices in a single layer in the hot pan without stirring; sear for 60 to 90 seconds until browned underneath, then flip and sear the other side for 30 seconds; remove to a plate immediately.

6. 6

   Add the broccoli florets and bell pepper strips to the same pan; stir-fry for 3 minutes, tossing constantly, until the broccoli is bright green with slight char and the peppers have softened slightly.

7. 7

   Push the vegetables to the side, add the garlic and ginger to the center of the pan and stir them for 30 seconds until fragrant.

8. 8

   Return the beef to the pan, pour in the sauce, and toss everything together for 60 seconds until the sauce turns glossy and coats every piece.

9. 9

   Serve immediately over the brown rice; the sauce will continue to thicken as it sits.

• Freeze the steak 20 minutes before slicing - you'll cut it paper thin.
• Get the pan ripping hot. A cool pan = stewed, gray beef.
• Toast a tbsp of sesame seeds for the finish.