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: healthy lifestyle, Running, Protein, lean beef

 

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

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

Did you know there are more cattle in Kansas than people? Yep, it’s true! In fact, there are approximately 6.63 million beef cows in Kansas and only 2.8 million people. That statistic makes Kansas the second highest beef producing state in the nation!

This week our great state of Kansas is not only celebrating its 152^nd birthday, but also Kansas Lunch Week Jan 28-Feb 1, with Jan 30 being designated as “Kansas Beef Day!” During this day, beef is being featured on school lunch menus across the state. High quality protein, like lean beef, supports the growth repair and maintenance of all body tissues, makes red blood cells and boosts the immune system. This is an especially important nutrient in the diet for growing children.

Getting enough protein is important for your body and your brain. Proteins from animal sources, such as beef, are referred to as “complete” because they deliver all of the essential amino acids, or building blocks that people need for optimal health. In fact, a 3-ounce serving of lean beef provides 51 percent of the Daily Value for protein.

For more information on promoting and celebrating Kansas Beef Day, visit www.kansasbeef.org or join the conversation on twitter by following @kansasbeef.

Eat Beef!

Kiley

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

“I feel the need…the need, for SPEED!”—Top Gun, 1985

For those that are not fans of the movie “Top Gun,” you’re undoubtedly groaning at the thought of 80’s fashion, giant aviator glasses, and playing volleyball in jeans.  For those that actually like this movie, you’re undoubtedly laughing at all of the above, but also have the image of hotshot fighter pilots “Goose” and “Maverick” high-fiving during the preceding line clearly pictured.

 

 In 2012, my focus was not on speed.  It was on survival.  Running a rugged trail race and a mountain 50 miler require this mentality.  This year is entirely different.  My focus is on the historic Boston Marathon, the most famous 26.2 mile stretch of road in all of distance running.  Instead of mountain passes, I’ll climb a few relatively gentle hills.  While last year I ran by abandoned mines and ghost towns, this year I’ll be running through 7 towns, filled with half a million spectators celebrating on Patriot’s Day, the anniversary of the Revolutionary War’s first battle.  While last year’s race was a glorified speed hike in terms of pace, I will need to maintain a pace of well under 7 minutes per mile to meet my goal of finishing under 3 hours in Boston.

 

In order to do so, I will need to be lighter and faster than ever before.  In my quest for more speed, my workouts have become shorter, but faster.  Each pound of body weight makes a huge difference, so I’m working on eating less.  But the one thing that hasn’t changed is the role of lean beef in my diet.  Beef combines great taste and valuable nutrients in far fewer calories than any of the other meats, enabling me to run that much lighter…and faster.  Plus, beef is chock full of protein, which means I don’t have to eat nearly as much to feel full.  Do you feel the need for speed?  Join me in reaching for a healthy portion of KC strip or flank steak…aviator glasses optional.

Tags: Beef, healthy lifestyle, lean beef, Nutrition, Running, 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