Kansas

May is beef month, and also the kick-off to the summer grilling season!  And nothing kicks off the season better than a delicious, juicy burger, sizzling from the grill!  While burgers can have a reputation of being “unhealthy,” simple swaps can amp up the flavor while building a better and healthier burger.

BURGERS

I choose 90% lean ground beef or leaner for my hamburgers.  93% lean ground beef is one of the 29 cuts that meet the requirements for lean, and it can still make a juicy and flavorful burger.  One trick is to marinade your lean ground beef in a little Worcestershire sauce it adds loads of flavor and juiciness without the fat. 

CHEESE

Cheese adds beneficial calcium, protein and vitamin D, but it can be high in fat and sodium.  Swiss cheese is lower in sodium, fresh mozzarella and goat cheese are lower in fat and calories, and strongly flavored cheese (such as feta, blue or Parmesan) allows you to use less yet still gain a punch of flavor!   Don’t be afraid to try reduced-fat cheese, either, it tastes virtually the same and melts well.  Spread a 35-calorie wedge of Light Laughing Cow cheese on the bun or put one in the center of the burger meat before grilling for some melted, cheesy goodness!  Cabot’s award-winning Extra Sharp Light Cheddar is a great-tasting option that has 50% fewer calories and 75% less fat.  Sargento® just launched an Ultra-Thin slice that cuts calories and fat by cutting down the portion.

CONDIMENTS AND SEASONINGS

With leaner beef you may want to amp up the seasonings to compensate for the loss of fat.  Incorporate fresh herbs into the meat for a flavorful punch without any calories, fat or sodium.   Try experimenting with fresh cilantro, basil and dill.  Rubs and seasoning blends are also great for a flavor boost, just be sure to watch the sodium.     

TASTY TOPPINGS

Make swaps for health and flavor when topping your burger, too.  Retire that ol’ iceberg lettuce in favor of crunchy romaine.  Add grilled onions for anti-cancer nutrients or sautéed Monterrey mushrooms for a shot of Vitamin D.  Tomatoes are a traditional burger topping and provide lycopene, which helps fight prostate cancer.  Avocados make a tasty topping and are loaded with cholesterol-lowering fat. 

 

THE BUN

Swap that white bun for a 100% Whole Wheat Bun.  It will add fiber, vitamins, minerals and protein.  Or try serving your burger on one of the new thin buns to save calories and carbs.  Try wrapping it up!  Using a flatout wrap will add fiber, protein and cut carbs and calories.  If you need a gluten-free option, you’ll love the buns from Schär or Udi’s found in the Hy-Vee HealthMarket.

Don’t be afraid to try your hand at creating a culinary masterpiece using healthier ingredients.  Here is one of my favorite burger recipes of all time!  Don’t be scared by the ingredient list, it comes together really easy.  If you are short on time you can substitute the Jerk Sauce for a bottled Jerk marinade.      

This information is not intended as medical advice. Please consult a medical professional for individual advice.

 

Jamaican Jerk Burgers with Orange-Chipotle Mayo

 

Serves: 6

Ingredients:

Orange-Chipotle Mayo:

¼ cup Canola based mayo

½ cup plain Greek yogurt

2 Tbsp orange juice + zest

2 tsp – 1 Tbsp Buffalo brand chipotle sauce

 

Jerk Sauce: (or use bottled Jerk Marinade)

1 bunch green onions, chopped

1 Tbsp fresh thyme

2 medium jalapenos chilies, seeded, chopped

2 garlic cloves, peeled

1/3 cup brown sugar

1/3 cup vegetable oil

¼ cup soy sauce

1 tsp. ground allspice

1.5 pounds 93% lean ground beef

6 whole-wheat hamburger buns

1 onion, thinly sliced

6 pineapple rings

6 Romaine lettuce leaves

Directions:

1.        For the mayo, mix all ingredients in small bowl.  Season to taste with salt and pepper.

2.       For jerk sauce; finely chop first 4 ingredients in food processor or blender.  Add sugar and next 3 ingredients; process until almost smooth.  Season with salt and pepper.

3.       Prepare barbecue (medium-high heat).  Set aside 2/3 cup jerk sauce.  Shape ground beef into six patties; place in a baking dish and pour ½ cup jerk sauce over patties and turn to coat; let stand 20 minutes. 

4.      Grill patties to desired doneness, brushing occasionally with remaining jerk sauce (not using the reserved 2/3 cup).

5.       Spread mayo over cut surfaces of buns.  Place burgers on bottom halves of buns.  Top with onion, pineapple, lettuce and reserved jerk sauce.   

 

Tags: Beef, healthy lifestyle, Grilling, hamburger, Kansas, lean beef, May is Beef Month, Nutrition, Protein

Tags: Beef, Cattle, Family Farms, Food Production, Grilling, hamburger, healthy lifestyle, lean beef, Kansas, May is Beef Month, Nutrition, Ranch, Steak

Tags: Beef, Grilling, hamburger, Kansas, lean beef, Protein, Steak

 

Beef Steak and Black Bean Soft Tacos

Total Recipe Time:  25 to 30 minutes 1 pound beef bottom round steaks, cut 1/4 inch thick 1 cup salsa, divided 2 teaspoons chili powder 1-1/2 teaspoons ground cumin, divided 1 can (15 ounces) reduced sodium black beans, rinsed, drained, divided 1 tablespoon vegetable oil 8 small corn or flour tortillas (5 to 6-inch diameter), warmed Toppings: Thinly sliced lettuce, sliced avocado, chopped tomato, salsa, crumbled queso fresco and cilantro leaves (optional)
1.	Combine 1/2 cup salsa, chili powder and 1 teaspoon cumin. Place beef steaks and marinade in food-safe plastic bag; turn to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
2.	Combine 1 cup beans, remaining 1/2 cup salsa and 1/2 teaspoon cumin in medium microwave-safe bowl. Mash with fork into chunky paste. Cover and microwave on HIGH 1 to 2 minutes or until hot, stirring once. Keep warm.
3.	Meanwhile, heat 1-1/2 teaspoons oil in large nonstick skillet over medium-high heat until hot. Remove steaks from marinade; discard marinade. Cooking in batches, place steaks in skillet (do not overcrowd) and cook 2 to 3 minutes for medium rare (145°F) doneness, turning once. (Do not overcook.) Remove steaks from skillet; keep warm. Repeat with remaining steaks and oil.
4.	Spread bean mixture evenly on tortillas. Cut steaks into 4 pieces each and divide evenly among tortillas. Top beef with remaining beans and Toppings, as desired. Fold tortillas in half to serve.
Makes 4 servings
Nutrition information per serving: 308 calories; 9 g fat (2 g saturated fat; 3 g monounsaturated fat); 64 mg cholesterol; 508 mg sodium; 29 g carbohydrate; 6.6 g fiber; 30 g protein; 9.6 mg niacin; 0.7 mg vitamin B6; 3.8 mcg vitamin B12; 4.2 mg iron; 35.7 mcg selenium; 5.0 mg zinc; 84.0 mg choline. This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of choline.

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

What’s for dinner tonight? Dinner at home.  A growing trend for the evening meal is that more and more families are choosing to prepare and eat meals at home. Reasons for the return of home-cooked meals include family time, budget and wholesome meals.

Meal Time is Family Time
Preparing and eating meals together as a family has real value – for family relationships and children’s success. It provides quality time for conversations, passing on traditions and strengthening the family.  Studies show teens who eat frequent meals at home are at decreased risk for substance abuse and do better in school.

Cost-Saving
The current economy and rising costs have people re-thinking meals prepared at home as a way to save money.  People are taking advantage of private-label store-brands, ad specials and buying in bulk as ways to keep on track with budgets. 

Wholesome Meals
When meals are prepared at home, you have more control over the personal preference of family members, along with the nutrient content of that meal.  Home-cooked meals tend to have higher intakes of fruits, vegetables and dairy products.  And portions are more easily controlled.  
Comfort foods are making a big comeback for meal times.  Grandma’s pot roast or mom’s mac and cheese bring back warm memories and are finding their way back to the table for meals.

A new item to consider for dinnertime is the 100%-natural beef products from Hy-Vee.  Angus Reserve 100% Natural Beef is 100% natural, non-enhanced, making the beef a wholesome product for mealtime recipes.    Try this tasty beef recipe for dinner tonight; it will become a family favorite. 

 

Peppered Steak Salad with Balsamic-Parmesan Dressing
Serves 4

All you need
1 (10 oz) Hy-Vee Angus Reserve 100% natural beef sirloin steak
Coarsely ground Hy-Vee black pepper
1/3 cup fat-free balsamic vinaigrette
3 Tbsp Hy-Vee shredded Parmesan cheese
1 (12 oz) pkg Hy-Vee American salad blend
1 Hy-Vee large eggs, hard-cooked, peeled and sliced
1 cup halved cherry tomatoes
Hy-Vee croutons, optional

All you do
1. Season steak with black pepper. Grill to desired doneness. Let stand 5 to 10 minutes before slicing into thin strips.
2. Meanwhile, combine balsamic vinaigrette with Parmesan cheese. Set aside.
3. Arrange one-fourth of the salad blend in each of 4 salad bowls. Top with strips of steak, egg slices and halved cherry tomatoes. Drizzle with vinaigrette. Sprinkle with croutons, if desired.

Nutrition facts per serving: 200 calories, 10g fat, 4.5g saturated fat, 0g trans fat, 80mg cholesterol, 250mg sodium, 5g carbohydrate, 1g fiber, 3g sugar, 19g protein.
Daily values: 70% vitamin A, 20% vitamin C, 10% calcium, 10% iron.

www.hy-vee.com

Talk to a Hy-Vee dietitian for more information. The information is not intended as medical advice.  Please consult a medical professional for individual advice.

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

Tags: Animal Welfare, Beef, Cattle, Cowboy, Family Farms, Farmers, Food Production, Kansas, Ranch

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

Lately, I have been tremendously proud of several beef farmers around the state for stepping up to the plate and telling their beef stories. In fact, Kassie did a great job on the last post highlighting all that the Peterson Farm Bros have been up to lately, including the launch of their new mini-series.

But look out; they might have some competition down the road. Check out the latest parody video – Ranching Awesome! A spin on Thriftshop by Macklemore; posted this week by Klingenberg Farms.

This video is hilarious. It’s ranching and it’s Awesome! Word of caution…be prepared to laugh. Not only is the video comical, it packs a punch in terms of information about their ranch. The video  gives viewers an inside look to everything from different cuts of meat, nutrition aspects such as Omega-3’s,  the importance of prescribed pasture burning and so much more! But I’ll let you see for yourself.

http://www.youtube.com/watch?v=MRXyqHMK4Tg

What do you think makes ranching so awesome?

Kiley

Tags: Beef, Cowboy, Cattle, Animal Welfare, Family Farms, Food Production, Kansas, Ranch

Tags: Animal Welfare, Beef, Cattle, Cowboy, Family Farms, Farmers, Food Production, Kansas, Ranch

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