Kansas

Beef Steak and Black Bean Soft Tacos

Tags: Beef, healthy lifestyle, lean beef, Heart Health, lean cut, Kansas, Nutrition, Steak, recipe

Have you been told you have high cholesterol? Instead of hearing “No red meat!”, you’ll now hear Hy-Vee dietitians encouraging the consumption of lean beef as part of a heart-healthy diet. The BOLD (Beef in an Optimal Lean Diet) study compared the consumption of 4 ounces of lean beef daily to the gold standard of heart-healthy eating, the DASH (Dietary Approaches to Stop Hypertension) diet. Both diets contained a similar mix of nutrients, including fewer than 7% of calories from saturated fat, but the BOLD diet contained 4 ounces of lean beef each day while the DASH diet limited red meat. At the end of the study, BOTH diets lowered LDL “bad” cholesterol in participants by 10%, providing evidence that beef may not be as bad for cholesterol and heart health as once thought. Advancements in science may also change the way consumers view beef.

·         Beef is leaner than it was fifty years ago. A sirloin steak now has 34% less total fat, compared to a sirloin steak in 1963.

·         We also know that over half the fat in beef is actually monounsaturated fat, the same type of heart-healthy fat found in olive oil.

·         There are more than 29 cuts of beef that meet government guidelines for “lean,” including T-bone, tenderloin, top sirloin and 95%-lean ground beef. Look for the words “loin” and “round” in the name to help identify lean beef cuts.  Or visit http://www.beefitswhatsfordinner.com/leanbeef.aspx for a complete listing of lean cuts. 

Use the plate method to help incorporate lean beef in a heart-healthy way. Balance your plate with one-fourth lean meat or protein, one-fourth whole grains or starchy veggies like potatoes, corn and peas, and one-half non-starchy veggies or fruit. For example, serve top sirloin steak with steamed green beans, roasted cauliflower, and a whole-grain roll for a tasty meal.

3 Easy Steps to Pan-Broil – Top Sirloin Steak

·         Stovetop skillet cooking is ideal for cooking a tender, juicy top sirloin steak during the winter months.

o   Step 1: Heat heavy nonstick skillet over medium heat for 5 minutes.

o   Step 2: Remove steak from refrigerator and season as desired, such as with kosher salt and cracked black pepper. Place steak in preheated skillet, don’t add water or oil and leave uncovered.

o   Step 3: Pan-broil top sirloin steak 12 to 15 minutes for medium-rare (145˚) to medium (160˚) doneness, turning occasionally.

Skillet Steaks with Sautéed Wild Mushrooms

Serves 4. Total Recipe Time: 25 to 30 minutes

All you need:

2 teaspoons olive oil

3 cups assorted wild mushrooms (such as cremini, oyster, shiitake,

enoki and morel)*

2 cloves garlic, minced, divided

2 teaspoons chopped fresh thyme

1 to 1-1/4 pounds beef top sirloin cap steaks, cut 1-inch thick

Kosher salt and pepper, to taste

All you do:

1.      Heat oil in large nonstick skillet over medium heat until hot. Add mushrooms and 1 clove minced garlic; cook and stir 2 to 4 minutes or until mushrooms are tender and browned. Remove; keep warm.

2.      Combine thyme and remaining garlic; press evenly onto beef steaks. Place steaks in same skillet over medium heat; cook 8 to 11 minutes for medium-rare to medium doneness, turning occasionally. Remove to platter.

3.      Carve steaks into slices. Season with salt and pepper, as desired. Top with mushrooms.

*Cook’s Tip: Three cups sliced button mushrooms can be substituted for assorted wild mushrooms.

Nutrition information per serving: 195 calories; 9 g fat (3 g saturated fat; 5 g monounsaturated fat); 71 mg cholesterol; 8 mg

sodium; 4 g carbohydrate; 1.5 g fiber; 26 g protein; 9.2 mg niacin; 0.5 mg vitamin B6; 2.3 mcg vitamin B12; 4.3 mg iron; 31.5

mcg selenium; 5.4 mg zinc; 18.5 mg choline. This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron,

selenium and zinc 

Tags: Beef, healthy lifestyle, Heart Health, Kansas, lean beef, Nutrition, recipe, Steak

Have you resolved to eat better in 2013?  Beef can help you keep your New Year’s resolution and it tastes great too!  The BOLD diet (Beef in an Optimal Lean Diet) is similar to the DASH diet (Dietary Approaches to Stop Hypertension) in that it is high in vegetables, fruits and whole grains.  However, the BOLD diet includes 4-5.7 ounces of lean beef daily, where the DASH diet focuses mostly on white meat and plant proteins to meet the daily protein requirement.  New research provides convincing evidence that the BOLD diet can actually help reduce your LDL cholesterol!  Yep, that’s right, eating beef can actually help lower your cholesterol!  But, before you go eating a 16 oz. ribeye, there a few parameters to keep in mind. 

• 1 pound 95% lean ground beef

• 1 tablespoon chili powder

• 1/2 teaspoon salt

• 3 cups cooked rice, cooled

• 1 cup frozen peas, thawed

• ¾ cup salsa

Instructions:

1.   Heat large nonstick skillet over medium heat until hot. Add ground beef, bell pepper and garlic over medium heat 8 to 10 minutes, breaking beef up into 3/4-inch crumbles. Remove drippings. Season with chili powder and salt.

2.   Add rice to skillet; mix well. Continue cooking 2 minutes or until rice is hot; stir occasionally. Stir in peas and salsa; heat through.

Nutrition Facts:

Nutrition information per serving, using 95% lean ground beef: 380 calories; 7 g fat (3 g saturated fat; 3 g monounsaturated fat); 76 mg cholesterol; 757 mg sodium; 45 g carbohydrate; 5.5 g fiber; 32 g protein; 12.5 mg niacin; 0.7 mg vitamin B₆; 2.3 mcg vitamin B₁₂; 5.3 mg iron; 27.8 mcg selenium; 7.0 mg zinc; 958 mg choline.

Tags: Beef, healthy lifestyle, Heart Health, lean beef, recipe

 

So, as I was moving some beeves around today a horseback on a beautiful Kansas spring day, I was ruminating about feeding the world not only a delicious dish of beef, but a healthy one too.  I have to admit that I kind of felt sorry for those other wanna-be meats.  After all, the only thing they really had going for them was health benefits.  Now, that that’s vamoosed, I’m thinking they’re gonna need some marketing help.  I have the following suggestions.

 

Chicken:  It will taste like whatever you put on it.

Fish:  God made this for vegetarians and Lent.

Turkey:  We’re like taxes, we’ll be there once a year, but you’ll like us (unless we are in burger form).

Tags: Beef, Cowboy, healthy lifestyle, lean beef, Heart Health, Nutrition

Farmer’s Market Vegetable, Beef and Brown Rice Salad

Tags: Beef, healthy lifestyle, Heart Health, Kansas, lean beef, lean cut, Nutrition, recipe

Tags: Beef, healthy lifestyle, Heart Health, lean beef, Kansas, lean cut, Nutrition, recipe

New Year’s resolutions rarely last, but if you’re craving a steak KEEP READING --- My resolution is to eat more beef!

Love your heart as much as you love a steak!

According a recent WebMD blog by David Grotto, RD LND, beef is the #1 food to include in your diet for 2012.

Grotto mentioned that heart healthy beef is effective in lowering LDL cholesterol (low density lipoprotein, aka “bad cholesterol”) by 10%. The blog also went on to mention the 29 lean cuts of beef, like the top sirloin, brisket and Kansas City strip steak!

Also joining the list were roasted nuts, chocolate, whole eggs and coffee. Looks like steak and eggs, with a small dessert of brownies for me!

Find the whole blog here --- http://blogs.webmd.com/food-and-nutrition/2012/01/five-foods-you-dont-have-to-give-up-this-year.html

Tags: Beef, healthy lifestyle, Heart Health, Kansas, lean beef, lean cut, Nutrition, Steak

Things change and that’s what keeps us on our toes.

Remember the food pyramid when it looked like this?  Well I sure do! This pyramid was developed in 1992 and was how I learned about food servings as a kid. I always remember that bread was the big group on the bottom and the “bad stuff” was the little group on the top.

When I learned that the food pyramid had changed and gotten a face-lift in 2005, I was shocked. Everyone would have to learn a new food pyramid and the food groups were in all the wrong places! But this was just something I would have to get over and learn a new system.

I thought I had a pretty good understanding of how many servings of food I should have each day so I didn’t pay much attention to news about the food pyramid, until just recently when the USDA came out with another updated guide called MyPlate.

This icon’s goal is to simplify nutrition by showing a plate and demonstrating how much of your plate should be covered by each of the food groups. It also reminds us not to eat oversized portions by balancing all groups.

I agree with the simplicity of the new nutrition icon and hope that you will use it to balance your meals. Don’t forget to enjoy lean beef as a part of a balanced diet.

 To learn more about the new system, visit http://www.choosemyplate.gov/  

Eat Beef!

Kassie

Tags: Beef, healthy lifestyle, lean beef, Nutrition, Heart Health

Our hearts get a lot of attention in the month of February, but many people don’t know that in addition to Valentine’s Day, February is also Heart Health month and “I Heart Beef” month. To celebrate the health of our hearts we can certainly enjoy our favorite beef recipes. My three favorite cuts of beef are included in the 29 Lean Cuts of Beef: tenderloin steak, top loin steak, and the top sirloin steak. The top sirloin recently received the American Heart Association’s heart-check mark for three different cuts: the boneless top sirloin petite roast, the top sirloin filet, and the top sirloin kabob, all in select grade. These cuts of beef are low in saturated fat and cholesterol. A three-ounce serving of lean beef provides 10 essential nutrients, including zinc, iron, protein, and B-vitamins for an average of 154 calories.

One of my favorite beef recipes calls for top loin steaks, but you can also use top sirloin steak. Beef and Spinach Salad with Roasted Tomato Vinaigrette is a delicious recipe with lots of powerful protein, zinc, iron, and necessary vitamins and minerals.

Beef and Spinach Salad with Roasted Tomato Vinaigrette

Ingredients
 2 boneless beef top loin (strip) steaks, cut 3/4-inch thick (about 8 oz ea)
 3 large plum tomatoes, cut into 1/4-inch thick slices
 5 cloves garlic, minced
 3 tbsp olive oil, divided
 2 cups cubed French bread (3/4-inch)
 dash kosher or table salt
 2 tbsp thinly sliced basil
 2 tbsp balsamic vinegar
 1/2 tsp salt
 1/4 tsp ground black pepper
 3/4 tsp coarse-ground black pepper
 cooking spray
 salt, as desired
 6 cups fresh baby spinach
 fresh Parmesan cheese shavings, optional

Preparation:
 1. Heat oven to 400 degrees. Spray 2 metal baking sheets with cooking spray. Place tomatoes in single layer on one of the baking pans. Combine garlic and 2 tablespoons oil in small bowl.  Brush half of the garlic mixture over tomatoes. Roast in 400-degree oven for 10 minutes. Set aside.
 2. Toss bread cubes with remaining garlic mixture in small bowl. Place in a single layer on second baking sheet.  Sprinkle with kosher salt.  Bake in 400 degree oven for 8 minutes or until lightly browned. Set aside as croutons.
 3. Place roasted tomatoes, basil, vinegar, 1 tablespoons oil, salt, and ground pepper in blender container.  Cover. Process until pureed; set aside as vinaigrette.
 4. Press coarse-ground pepper evenly onto beef steaks. Heat large non-stick skillet over medium heat until hot. Place steaks in skillet; cook 10-12 minutes for medium-rare to medium doneness, turning once.
 5. Carve steak into thin slices. Season with salt, as desired. Arrange on spinach.  Top with croutons.  Garnish with cheese shavings, if desired.  Drizzle vinaigrette over salad.

Nutritional Information per serving: (4 servings)
Calories: 304

Fat: 15 g

Cholesterol: 56 mg

Sodium: 462 mg

Carbohydrate: 13 g

Fiber: 2.1 g

Protein: 28 g

Niacin: 8.3 mg

Vitamin B6: 0.6 mg

Vitamin B12: 1.4 mcg

Iron: 3.5 mg

Selenium: 35 mcg

Zinc: 4.9 mg

Tags: Heart Health, Beef, Steak