Kansas

Beef Chat

Sep192014

Fall Traditions

Published by Heath Larson at 3:32 AM under Beef Team | Coffee Shop Talk | General

We are “fall-aholics” at our house.  Each year, our calendar for the months of September and October is jam-packed with every conceivable fun event and family tradition.  With the start of football season, we can again listen to Mitch Holthus give the colorful play-by-play our Kansas City Chiefs on Sundays.  Football season means there are fantasy drafts to be held and injuries to monitor.  We load up the car early and spend an entire day at the State Fair in Hutchinson, visiting the livestock, watching the shows, and of course, taking a ride on the “Ye Olde Mill” haunted boat ride.  We begin scouring the stores for the perfect pumpkin for our jack-o-lantern.  Speaking of pumpkin, don’t forget to plug in the pumpkin air freshener, get out the pumpkin hand soap, and have a pumpkin spiced beverage or two!

 

The beginning of fall also holds some running traditions for us.  High school cross country season begins, and we usually find time to get out to a meet or two and push our kids at breakneck speed across the course, cheering on the “young guns” in our double stroller.  Our favorite local trail race is this weekend, a 6.5 mile meat grinder featuring 3 water crossings ranging from knee-deep to chest deep, rugged rocky terrain, stout competition, and awesome homemade post-race cookies.  The following weekend, my hometown’s fall festival occurs, featuring a 5k race, organized by my sister. 

 

I began training consistently for the 2014 running season in January, and after the September races, I am headed for a few weeks of sorely needed time off.  It’s been a long season of early mornings, windy days, late night runs to squeeze in one more training run, and of course…interminable time on those awful, punishing machines:  Hotel treadmills. While this may be the end of training season, I can’t shake the fact that running is part of who I am as a person.  I will run fairly regularly, especially when the weather is nice.  However, the pace will be much slower, and the schedule more flexible, in order to refresh my body and recharge my mind in preparation for the training schedule that lies ahead in 2015. 

 

 

Many people also consider fall the end of “grilling season.” I always chuckle at the idea of grilling season, because we grill at least twice per week, year round at our house, and eat grilled leftovers for multiple meals during the week, too.  To have a grilling season, one would have to have a “non-grilling season.”  For our family to have a non-grilling season, we would have to institute a “non-eating season,” and with our family, merely missing a meal is asking for a household rebellion!  At our house, the hardships encountered while grilling year-round are well worth the dividends in taste.  Flank steak fajitas, tri-tip roast, sirloin steaks, and blue cheese burgers are better cooked over charcoal, and that’s the only way we ever cook them.  Firing up the grill forces us to slow down, sit back, and, thankfully, slow down and enjoy life…if even for a moment. 

 

Cheers to fall!



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Sep102014

Make Life Happen

Published by Kassie Curran at 8:11 AM under Agriculture | Coffee Shop Talk | General

I’ve been told that time flies and it goes even faster as we get older, which I am continually finding out. What makes this idea so hard to accept sometimes is that life is happening all throughout that time whether we are making the most of it or not. Do you sit around waiting for something to happen? Or do you make the most of each day and make life happen?

This idea has really hit me the past few weeks as I think about the Blythe family. Over the past few weeks Tyler Blythe went through a life-changing medical emergency and needed a liver transplant as an 18 year old. This probably happens more frequently than I’d like to think, but this particular case hit a lot closer to home for me as it was some of my friends’ little brother. Although their lifestyle with a big family of 5 kids can get a bit hectic, just like my family, they are a pretty normal family. The Blythe family has a cattle ranch in the Flint Hills of Kansas and are active in their community – they are great people who do great things. But life throws challenges your way regardless of who you are, what really matters is what you do and who you are in spite of the adversity you face.

Tyler finished his senior year of high school this past May with plans to attend K-State in the fall, but became extremely sick toward the end of the summer. His condition worsened and he was moved up on the liver transplant list and had to postpone his college plans. It’s hard to imagine that something so extreme can happen so fast. After being diagnosed with Primary Sclerosing Cholangitis, Tyler received a liver just 20 days later because of how badly his condition has worsened. Luckily, Tyler was blessed with a new liver and will continue to recover thanks to the gracious donation of a liver from a family that didn’t even know him. I know that Tyler will continue to heal and make the most of the gift of life. He plans to come to K-State in January and live his life to the fullest.

If you were given a second chance at life, would you sit around or make life happen? I hope you would choose the latter, but more importantly, why not choose to make life happen every day no matter what?

For more on Tyler’s condition and his recovery, keep up with Debbie’s blog at http://www.kidscowsandgrass.com/. While I don’t wish this tragedy on anyone, it certainly brings up the idea of whether you would consider donating your organs to benefit another life? If you’d like to consider it or learn more check out http://organdonor.gov to become a donor.

Eat Beef & Make Life Happen!

Kassie



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Sep042014

Savor the Flavor - Mushrooms and Beef

Published by Amber Groeling RD LD at 8:23 AM under General | Recipe

Fall is the perfect season for harvesting mushrooms. Although they are available year-round, mushrooms are in peak season during the fall and winter months. In fact, September is National Mushroom Month—how suiting! 

Mushrooms are a truly inexpensive, versatile vegetable. Mushrooms are a delicious complement to any cuisine, adding exquisite flavor, savoriness and volume as well as boosting vegetable intake. The earthy, umami-rich taste of mushrooms allows them to blend well with a variety of flavors. Umami is one of the basic tastes, along with sweet, salty, sour and bitter. This taste, created by the amino acid glutamate, is described as pleasant and savory and is found in foods such as meat, dairy, fish and vegetables. When you pair two umami foods like mushrooms and lean beef they create a flavor explosion for your taste buds to enjoy! 

Mushrooms and lean beef are, without a doubt, nutritional powerhouses. Mushrooms are low in calories, fat and sodium, and they provide antioxidants which may protect our body’s cells from damage caused by free radicals. They are an excellent source of riboflavin, a B vitamin that is important for energy, growth and red blood cell production. Mushrooms are also a good source of:

  • Selenium: A mineral known for its antioxidant properties; may play a role in preventing cancer of the colon, prostate, lung, bladder, skin, esophagus and stomach

  • Copper: A mineral necessary for producing and storing iron

  • Potassium: A mineral which aids in lowering blood pressure

Beef is high in 10 essential nutrients.  Those nutrients include protein, iron, vitamin B-6, vitamin B-12, zinc, phosphorous, niacin, riboflavin, selenium and choline. Protein helps preserve and build muscle, while iron helps your body use oxygen The B vitamins found in beef will give you energy and help maintain brain function.  Choline is especially important for pregnant and nursing moms as it has been linked to brain development. 

Many people have been told to stay away from red meats if they have high cholesterol or want to keep their heart healthy. However, beef can be part of a heart-healthy diet. The BOLD (Beef in an Optimal Lean Diet) study is one reason for new viewpoints on beef. The BOLD diet contained 4 ounces of lean beef each day while the DASH (Dietary Approaches to Stop Hypertension) diet limited red meat. The study found that BOTH diets lowered LDL cholesterol in participants by 10%, providing evidence that beef may not be as bad for cholesterol and heart health as once thought.

There are more than 29 cuts of beef that meet government guidelines for “lean.” An easy way to identify lean cuts of meat is to look for the word “loin” or “round” in the name. Some of the lean cuts of meat include tenderloin, top sirloin, round steak and ground round.

 

Try this savory dish to create an umami flavor explosion.

 

 Seared Steak with Mustard-Mushroom Sauce http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/imagecache/standard/recipes/MB8173_Ardito.JPG

Serves 4 (3-ounce steak and about 1/4 cup sauce each)

Active time: 25 minutes

Total time: 25 minutes

All you need:

1 to 1 1/4 pounds Hy-Vee Angus Reserve Top Sirloin, trimmed

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground pepper

2 tablespoons Hy-Vee Select extra-virgin olive oil, divided

4 ounces mushrooms, sliced

1/2 cup finely chopped onion

2 teaspoons Hy-Vee all-purpose flour

3/4 cup Kitchen Basics unsalted beef stock, or any low-sodium stock

1/4 cup dry white wine

1 tablespoon Hy-Vee Dijon mustard

All you do:

  1. Pat steaks dry; cut into 4 equal portions. Sprinkle with salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat until very hot, but not smoking. Cook the steaks until browned on the bottom, 2 to 4 minutes. Turnover, reduce heat to medium-low and cook 3 to 5 minutes for medium-rare. Set aside, covered with foil.
  2. Increase heat to medium-high. Add the remaining 1 tablespoon oil to the pan. Add mushrooms and onion and cook, stirring frequently, until the mushrooms have released their liquid, about 5 minutes. Sprinkle with flour and stir to coat the vegetables, 30 seconds to 1 minute. Pour in broth and wine and cook, stirring and scraping up the brown bits, until thick enough to coat the back of a spoon, 2 to 4 minutes.
  3. Remove from heat. Stir in mustard and any juices from the steak. Serve the steak with about 1/4 cup sauce each.

Nutrition facts per serving: 239 calories, 12g fat, 3g saturated fat, 62mg cholesterol, 250mg sodium, 4g carbohydrate, 1g fiber, 24g protein

Source: Adapted from Eating Well, Inc.



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Aug282014

Labor Day

Published by Katie Sawyer at 7:32 AM under General | Nutrition | Recipe

Summer is rapidly coming to a close. School is back in session for most, the football season will officially kick off Saturday and Labor Day – the unofficial end of summer – is just a weekend away.

 

Before you pack up the grill and resort to oven-baked meals, use the three-day weekend to enjoy some great beef recipes. Beef is a great source of protein to keep kids full longer and vitamin and nutrients, which are essential to everyone’s diet.

 

If you are looking for more great beef recipes or information on beef cuts and marinades, log onto www.beefitswhatsfordinner.com. Most importantly, the site has a great list of 30-minute meals for those busy, weekend dinners.

 

Here is a great recipe for your last grilled feast:

 

 

SMOKY STRIP STEAKS WITH MEXICAN-STYLE GRILLED CORN

INGREDIENTS

1.      2 beef Strip Steaks Bone-In, cut 1 inch thick (12 to 15 ounces each)

2.      4 ears corn, husked

3.      1/4 cup reduced-fat mayonnaise

4.      2 tablespoons grated Parmesan cheese

5.      Salt

6.      Lime wedges (optional)

 

Seasoning:

1.      1 to 2 teaspoons chipotle chile powder

2.      2 teaspoons brown sugar

3.      2 teaspoons fresh lime juice

 

INSTRUCTIONS FOR SMOKY STRIP STEAKS WITH MEXICAN-STYLE GRILLED CORN

  1. Combine seasoning ingredients in small bowl. Spread 2 teaspoons seasoning mixture evenly onto beef steaks. Spread remaining seasoning mixture onto corn. 
  2. Place corn on outer edge of grid over medium, ash-covered coals; grill, covered, 15 to 20 minutes (over medium heat on preheated gas grill, times remain the same) or until tender, turning occasionally. Place steaks in center of grid over medium, ash-covered coals. Grill, covered, 9 to11 minutes (on gas grill, 9 to 12 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
  3. Spread mayonnaise and sprinkle cheese evenly over corn. Carve steaks into slices. Season beef and corn with salt, as desired. Squeeze lime wedges over beef and corn, if desired. Serve beef with corn.



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Aug062014

Excuses, Excuses

Published by Heath Larson at 9:47 AM under Agriculture | Beef Team | General | Nutrition

As a longtime runner, I've heard plenty of excuses and smart remarks when others find out about my distance running hobby.  One of the classics I've heard multiple times is:  "I only run if someone is chasing me."  Oh really?  Well, consider the following situations:

 

It's early spring.  On the ranch, that means it's time to round up the cattle from the feedlot and take them to pasture.  While the "take them to pasture" part is the near-celebratory end to a winter of feeding and calving in brutal weather conditions like we had last winter, the "round up" part never fails to create excitement.  There are gates to open, vehicles of all types to drive, and at the end of it, hopefully some 80+ cow/calf pairs and their calves end up in the loading pen for preventive medication before being hauled to pasture for the next 4-5 months.  During our last roundup, we had several cows with no desire of going where they needed to be.  At one point, after an hour of fruitless attempts to bring them into the loading pen, we were close to completing the task.  Then, without warning, the "crazy one" turned around and bolted for the open pasture, with 10 more cows trailing behind.  There was no time to jump in a pickup, turn it around, and give chase.  There was only time to run.  I may not have set a world record for "fastest 3/8 mile across a rutted pasture in jeans and work shoes," but I like to think I came close.  I barely beat the leader to the open gate on the other side of the pasture, and we managed to get the job done shortly thereafter. 

 

I travel for my career, and frequently have tight connections between flights.  Most of the time, I am able to get to my gate in plenty of time by utilizing a brisk walking pace.  However, when I'm trying to catch the last flight home that day and I have 20 minutes to get to the train, go up and down 6 different escalators, and walk at least 1/2 mile with my carry on in tow...well, it's not really a walk anymore.  While I haven't always "made it," I know my family is appreciative when I do get home on time.

 

When it comes to helping out on the ranch or getting home to see my family, there's no time for flimsy excuses.  Do I enjoy training for my next race?  Not usually, because it takes a lot of time and effort to stay in shape!  But I often fall back on my training when life calls for a little extra speed, endurance, or adventure, and that is invaluable to me.

 

Along the same lines, flimsy excuses have no place in your nutritional plan.  I hear how unhealthy "red meat" is from my colleagues frequently...but what is their basis for this?  And have they considered how using beef as a lean source of protein compares with other animal and plant protein sources?  Nothing else comes close!  I also hear "I don't eat red meat because of the hormones they put in it."  First off, if hormones are a problem for you, you can find plenty of non-hormone beef out there.  Second, the hormones in a typical serving of beef are far, far less than are found in many common vegetables that make up a huge part of healthy diets nowadays...not to mention the elevated amount of hormones found in many human medications taken daily!

 

Find the truth.  Ditch the excuses.  Then, go outrun everyone that still thinks you're crazy, and celebrate your victory by refueling with lean beef!



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Jul242014

Taste the Homegrown Goodness

Summer is the perfect time to enjoy seasonal fruits and vegetables. If you do not grow your own garden, you can still enjoy fresh, local produce.  And, you may not even have to travel to a farmers’ market or farm stand to pick up your local produce, many grocery stores including Hy-Vee have teamed up with local farms to ensure the freshest, most nutritious choices right where you buy the rest of your groceries. 

The term local often means that the food was grown within 400 miles from where it will be consumed.  While this is not near as close as your back yard, you will find many vendors much closer, all you have to do is ask. At Hy-Vee our Homegrown label ensures that you are purchasing the freshest items from local family farms. The Homegrown signs indicate where your food was grown and how far the farm is from your Hy-Vee store.

According to the Food Marketing Institute’s U.S. Grocery Shopping Trends report, the top reasons for purchasing locally grown foods include freshness (82%), supporting the local economy (75%) and taste (58%).

Local, seasonal fruits and vegetables are typically more budget-friendly because they are harvested during their peak season for you to enjoy. Many popular produce is packed with a nutritional punch!  The fiber found in sweet corn can aid in weight management and digestive health.  Bell peppers and watermelon are loaded with antioxidants and vitamin C to promote immune health.  Zucchini and other squash has been found to contain compounds that may help control blood pressure.  Tomatoes are naturally sweet and a great source of lycopene which may help prevent against prostate cancer. 

Don’t hesitate! Now is the time to fill half of your plate with seasonal fruits and veggies, along with 4 oz. of lean beef and a serving of whole-grain.  Try this refreshing Steak and Grilled Ratatouille Salad to take advantage of the summer’s bounty!

STEAK AND GRILLED RATATOUILLE SALAD

Steak & Grilled Ratatouille Salad --

Total Recipe Time: 45 to 50 minutes

Makes 6 servings

INGREDIENTS

1 beef Top Round Steak, cut 1 inch thick (about 1-1/2 pounds)

1 small eggplant, cut crosswise into 1/2-inch thick slices

2 large red or yellow bell peppers, cut lengthwise into quarters

1 medium zucchini, cut lengthwise in half

1 medium yellow squash, cut lengthwise in half

1/2 cup grape tomato halves

9 cups mixed baby salad greens

Salt and ground black pepper, to taste

Shaved Parmesan cheese

Marinade:

1/2 cup olive oil

3 tablespoons balsamic vinegar

2 tablespoons fresh lemon juice

2 tablespoons chopped fresh parsley

1 tablespoon Dijon-style mustard

4 cloves garlic, minced

1/4 teaspoon salt

1/8 teaspoon ground black pepper

INSTRUCTIONS FOR STEAK AND GRILLED RATATOUILLE SALAD

1.       Combine marinade ingredients in small bowl. Place beef steak and 1/2 cup marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally. Cover and refrigerate remaining marinade for salad.

2.       Spray vegetables, except tomatoes, with nonstick cooking spray.

3.       Remove steak from marinade; discard marinade. Place steak in center of grid over medium, ash-covered coals; arrange vegetables around steak. Grill steak, covered, 12 to 14 minutes (over medium heat on preheated gas grill, 16 to 19 minutes) for medium-rare (145ºF) doneness, turning occasionally. (Do not overcook.) Grill eggplant and bell peppers 12 to 15 minutes; zucchini and yellow squash 8 to 12 minutes, covered (over medium heat on preheated gas grill, eggplant 6 to 8 minutes; bell peppers, zucchini and yellow squash 7 to 11 minutes) or until tender, turning occasionally and basting with remaining reserved marinade.

4.       Cut grilled vegetables into 1-inch pieces. Carve steak into thin slices. Toss lettuce, tomatoes and grilled vegetables with remaining 1/2 cup marinade. Divide vegetable mixture between 6 serving plates. Arrange beef steak slices over vegetables. Season with salt and pepper, as desired. Sprinkle with cheese, as desired.

NUTRITIONAL INFORMATION FOR STEAK AND GRILLED RATATOUILLE SALAD

Nutrition information per serving: 334 calories; 19 g fat (4 g saturated fat; 12 g monounsaturated fat); 61 mg cholesterol; 162 mg sodium; 12 g carbohydrate; 5.2 g fiber; 3 g protein; 6.2 mg niacin; 0.7 mg vitamin B6; 1.5 mcg vitamin B12; 4.1 mg iron; 31.4 mcg selenium; 5.4 mg zinc.

This recipe is an excellent source of fiber, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.



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Jun262014

Conquering "The Wall"

Published by Heath Larson at 8:24 AM under

 

My distance running coach from high school used to state a sobering truth before hard workouts and races:  "If you do it right, it's supposed to hurt."  With this point drilled home, I was able to prepare for the certain pain that lie ahead, and knew that discomfort was no excuse for slowing down.  In every race, without exception, each runner must overcome "the wall" of pain that typically begins a little past the halfway point.  One month ago, while running a local 10k trail race, I hit the wall with 2 miles to go. 

Due to torrential rains on an already rugged course, it was all I could do to stay upright and keep my shoes from being sucked off my feet by the mud.

 

 

 

We often "hit the wall" in our everyday lives as well.  At work, at around 2:30 P.M. everyday, I am mentally exhausted, starving, and lethargic. So what's to be done?  In life, just as in running, having a game plan and being mentally prepared for conquering "the wall" goes a long way.  If you get hungry at work, perhaps it's time to add more protein to your lunch in the form of lean beef.  Studies show that a diet high in protein is more effective at curbing hunger and keeping you satisfied than a high carbohydrate diet.  Layer 3 ounces of thinly sliced grilled top sirloin steak from last night's supper on your "plain old salad" for lunch, and you've added a wealth of energizing protein and taste with just 154 additional calories.  Now that's a lunch with potential to help you power through the 2:30 wall, with hardly any extra work in packing your lunch.

 

And how did my race turn out?  Unfortunately, the sloppy footing put setting a new course record well out of reach.  However, I knew that the course conditions about a mile ahead of "the wall" would improve drastically in about a mile.  I stopped to tie my shoes tighter, squished my way up the steepest hill on the course, and cranked up the pace for the final mile.  I crossed the line in first overall, earning a unique cow chip trophy (to remember this course, primarily run through a local rancher's pasture), a garden hose shower before entering the house, and soreness that lasted two days.  Oh yes, it hurt.  Just like it's supposed to.

 

Layered Beef Salad on the Go http://www.beefitswhatsfordinner.com/recipe.aspx?id=4445



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Jun122014

Great Grilling for Father’s Day – The MyPlate Way

Published by Amber Groeling RD LD at 8:48 AM under General | Nutrition | Recipe

Looking for that perfect gift for dad this Father’s Day?  Make him a meal that is both delicious and nutritious. Lean cuts of meat such as sirloin or flank steak are great options. Serve with vegetables, fruit and whole grains.   

 

Marinating helps enhance the flavor of meat, without adding a lot of extra calories, fat or sodium found in many sauces.  Marinades also serve to tenderize tougher cuts of meat. It is recommended to marinate in the refrigerator, not at room temperature, to avoid the growth of harmful bacteria. Marinades only penetrate the surface of the meat; therefore, flat cuts of meat such as steaks will benefit more from marinades than large cuts such as roasts.  Try this flavorful steak and delicious summer salad for a your father this Father’s Day!

 

 

Coffee Peppercorn Flank Steak

The coffee in this marinade creates an umami or savory flavor punch when combined with the steak!

Make it a meal: Serve with millet corn and avocado salad (recipe below) and

berries with a dollop with whipped cream for dessert.

http://media-cache-ec0.pinimg.com/736x/7a/6e/1e/7a6e1ef530b8811cde7d5b2bf2b2e614.jpgMakes: 4 servings

All you need:

http://www.choosemyplate.gov/images/MyPlateImages/JPG/myplate_green.jpg3 tablespoons strong brewed coffee

1 tablespoon balsamic vinegar

1 tablespoon extra-virgin olive oil

1 tablespoon brown sugar

2 cloves garlic, minced

1 teaspoon whole black peppercorns, crushed

1/2 teaspoon salt

1 pound flank steak, trimmed of fat

All you do:

1.       Whisk coffee, vinegar, oil, sugar, garlic, peppercorns and salt in a glass dish large enough for meat to lie flat. Add steak and turn to coat. Cover and refrigerate for at least 1 hour or up to 8 hours.

2.       Heat grill to high.

3.       Remove steak from marinade; discard marinade. Lightly oil grill rack (see Tip). Place steak on grill and cook for 4 to 5 minutes per side for medium-rare. Transfer steak to a cutting board and let rest for 5 minutes. Slice thinly across the grain and serve.

Tips & Notes

  • Make-Ahead Tip: Marinate the steak (Step 1) for up to 8 hours.

  • To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. Do not use cooking spray on a hot grill.

Nutrition Per serving: 230 calories; 9 g fat (3 g sat, 4 g mono); 45 mg cholesterol; 3 g carbohydrates; 2 g added sugars; 23 g protein; 0 g fiber; 337 mg sodium; 284 mg potassium.

Source: www.eatingwell.com

 

Millet Salad with Sweet Corn & Avocado

http://1.bp.blogspot.com/-Hnr7Kpz9gYk/TnlGWL8F27I/AAAAAAAAECM/OEgM6tmAew0/s1600/Millet+Salad+1.jpgServes: 10 (1 cup size serving)

Ingredients:

1 cup uncooked millet, rinsed and drained

1 tsp sea salt, divided

4 cups fresh sweet corn kernels (about 8 ears),

    frozen defrosted corn

1/3 cup chopped fresh cilantro

1/3 cup fresh lime juice plus 1 tsp zest

2 Tbsp chopped green onions

1 Tbsp extra-virgin olive oil

1 ½ tsp cumin

2 jalapeno peppers, seeded and finely chopped

4 cups chopped tomato

1-2 diced avocado

Directions:

1.        Heat a large nonstick skillet over medium heat.  Add millet; cook 8-10 minutes or until fragrant and toasted, stirring frequently.  Add 2 ½ cups of water and ½ tsp salt; bring to a boil.  Cover, reduce heat, and simmer 20 minutes or until water is almost absorbed.  Stir in corn kernels; cook, covered, 5 minutes.  Remove mixture from pan and cool to room temperature.

2.       In a large bowl combine ½ tsp salt, cilantro, lime juice, green onions, olive oil and cumin.  Add the jalapeno peppers, tomato and avocado.  Gently stir in the millet mixture and toss to coat.

3.       Cover and chill 30 minutes.

Nutrition Facts (per serving): 190 calories, 5.5 g fat, 0.5 g saturated fat, 250 mg sodium, 36 g carbohydrate, 6 g fiber, 6 g protein

 



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Jun052014

Grass-fed vs Grain-fed

Published by Katie Sawyer at 10:18 AM under Agriculture | Coffee Shop Talk | Nutrition

It’s officially grilling season which means Americans are on the hunt for quality beef cuts and possibly a fact or two about where their meat came from. During a recent interaction with consumers, I found myself explaining to more than one person grass-fed versus grain-fed beef.

 

We fed our cattle both grass and grain. About eight months of the year, our cows grazing in pastures, enjoying green grasses in the Kansas Flint Hills. The other four months – during the winter – our animals are on our farm and enjoy a diet of corn silage, dry distillers grain and hay. This is also the time they are calving so nutrition is vital for both mother and baby. By industry standards, this makes our cattle grain fed.

 

To be classified as grass-fed, cattle must only consume grasses. That means no grains, ever. Many people assume that grass-fed cattle produce healthier beef. This has been proven untrue.

 

A recent article outlines two studies comparing the nutritional component of grass-fed beef to grain-fed beef. The results showed a slight different in fats but no significant nutritional difference.

 

Ground beef from grass-fed cattle naturally contains more omega-3 fatty acids than from grain-fed cattle (three times as much), but is higher in saturated and transfat. At the other end of the spectrum is premium ground beef, such as from conventionally produced Certified Angus Beef or cattle with Japanese genetics (available as Wagyu or Akaushi ground beef). Ground beef from these cattle is very high in oleic acid, and also much lower in saturated and transfat, than ground beef from grass-fed cattle.” - Grass-Fed Vs. Grain-Fed Ground Beef -- No Difference In Healthfulness by Stephen B. Smith, Texas A&M University

 

Read the entire article at http://beefmagazine.com/beef-quality/grass-fed-vs-grain-fed-ground-beef-no-difference-healthfulness

 

Consumers must also be aware that grass-fed does not mean anti-biotic-free or hormone-free. Producers of both types of cattle can use both resources to help treat sick cattle.

 

Some consumers believe there is a noticeable taste and texture difference between grass and grain-fed beef and therefore chose one over the other. For those that don’t have a previous bias or favorite, selecting a type of beef based on nutritional components means both are great options. And with both grass and grain fed, you will find 29 lean cuts to enjoy this summer grilling season.



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Apr252014

Spring is here

Published by Katie Sawyer at 7:41 AM under Beef Team | General | Nutrition

When I think of spring, flowers, green grass and road races come to mind. I appreciate the foliage and chirping birds but I really love the opportunity spring provides to participate in a local road race nearly every Saturday morning.

 

This winter was a brutal one that kept me on my treadmill and off the dirt roads. But with the sun rising earlier and temperatures warming, I’m happily hitting the road, my dogs at my side, for morning training runs.

 

I purposely enroll myself in several road races throughout the spring and early summer months as motivation on those long, brutal, windy runs. I know that it takes sweat and determination during the daily runs to succeed in the weekend races. But outside of my running, there are several other factors that help create a productive racing season, nutrition being the most important.

 

Protein is a huge part of my diet and it becomes more so as I build my mileage. Because my husband and I raise cattle, we always have ground beef and various steak cuts in our freezer. That makes it easy and affordable to enjoy lean beef as often as we like.

 

Carbohydrates may get all of the attention but protein is essential to continued peak performances. Beef delivers the protein and nutrients that muscles crave for strengthening and rebuilding. My goal is to get an animal protein in every meal to keep my energy levels high, my huger at bay and my muscles satisfied.

 

I officially kicked off my spring racing season a few weeks ago and after a few Saturdays off, I’m ready and excited to hit the starting line and run my way through spring.



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