Kansas

Beef Chat

Jan062016

Feed Time

Published by Kiley De Donder at 3:19 AM under Agriculture | Coffee Shop Talk | Nutrition | Recipe

Over the weekend our family wrapped up the final Christmas gathering for the season. It was truly a joyous occasion! Along with the out of town siblings and cousins, came a solid storm of rain and sleet. Precipitation is welcomed 9 times out of 10 on the farm, but lately it’s turning into a nuisance. With the abundance of moisture we’ve received it makes for tougher conditions for the cattle and with shorter days, cold temps and hardly any sun it takes forever for the ground to dry up. We spend extra time feeding and providing shelter to minimize the stress of the conditions. Here’s an inside look at chore time from this weekend.

       

Cattle lined up at the bunks                         Big round bales of hay are rolled out for      pastured cattle to eat.

 

 It’s a fun change of pace to have everyone home on the farm during the holidays. There are always tons of fun and never a shortage of food. Another perk of big family gatherings, there tends to be a few leftovers. Not all families love leftovers, but ours seems to eat them just fine. So, I thought I’d share an extremely quick beef and sweet potato hash recipe that uses several common ingredients you’re likely to have on hand following a traditional family gathering on a Kansas farm… Hashes are a great way to use leftovers. The combination of ingredients is limitless and work great morning, noon or night. And at less than 350 calories per serving, you can enjoy it without the guilt of a big dish and all the “fixings”

 

For additional leftover recipe ideas visit beefitswhatsfordinner.com

 

Have a happy and prosperous New Year!

Kiley

 

INGREDIENTS

12 ounces cooked beef (such as steak, roast or pot roast), cut into 1/2-inch cubes (about 2-1/2 cups)

1 large sweet potato, unpeeled, cut into 1/2-inch cubes

1 medium yellow onion, chopped

1 tablespoon taco seasoning mix

1/4 cup water

1 tablespoon vegetable oil

2 tablespoons reduced-fat or regular dairy sour cream

1 teaspoon hot sauce

Chopped fresh cilantro


INSTRUCTIONS FOR BEEFY SWEET POTATO HASH

Combine sweet potatoes, onion and taco seasoning in large nonstick skillet over medium heat. Add water. Cover and cook 8 to 10 minutes or until crisp-tender and water has almost evaporated, stirring once. Stir in oil; continue cooking, uncovered, 4 to 6 minutes or until potatoes are tender and begin to brown, stirring occasionally.

Meanwhile, combine sour cream and hot sauce in small bowl. Set aside.

Add beef to potato mixture. Continue to cook 5 minutes or until beef is heated through, stirring occasionally, adding 1 to 2 tablespoons water, if needed to avoid sticking.

Garnish with cilantro, as desired. Serve with sour cream mixture.

Nutrition information per serving: 329 calories; 10 g fat (3 g saturated fat; 4 g monounsaturated fat); 63 mg cholesterol; 387 mg sodium; 33 g carbohydrate; 5.4 g fiber; 26 g protein; 3.0 mg niacin; 0.3 mg vitamin B6; 2.6 mcg vitamin B12; 3.7 mg iron; 26.1 mcg selenium; 5.6 mg zinc; 4.7 mg choline.

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



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Nov302015

Preparing for the Storm: 5 Ways

Published by Robin Kleine at 4:44 AM under Agriculture | Coffee Shop Talk | General

You may have noticed the slick, icy weather outside. Even if all of your activities were cancelled or postponed, we couldn’t delay feeding and watering our cows or checking over the herd.

 

Even if we don’t want to get out of our pajamas and leave our mugs of hot chocolate, the animals must be fed.

 

Taking care of our stock takes lots of planning, careful timing and a little bit of luck – no matter what the season. But in the next few months, lots of extra care will be given to our cattle to make sure they are fed, watered and as comfortable as possible in the harsh Kansas winter conditions … here’s how –

 

  1. MAKE HAY WHILE THE SUN IS SHINING. Back in the summer, we worked around the clock to make sure we enough hay to feed throughout the winter months. This stock pile will be fed through the winter when the grass is dormant and doesn’t grow.

  2. WATCH THE WEATHER. Any farmer or rancher will tell you that they read, watch or listen to the long term forecast multiple times per day. If bad weather is predicted we make any and all efforts to bed down the cattle, put out extra hay as well as check that every single water source not frozen and working properly.

  3. CREATE WIND BREAKS & CLEAR ROADS. Here in Kansas, the wind always blows. Especially on the open prairie, so ranchers will build wind breaks or plant rows of trees. The cattle can stand behind these structures and group together to get out of the wind. We often clear the roads and driveways on our farms and ranches, but first we tend to those that lead to our pastures and feed bunks.

  4. DO A HEAD COUNT. When feeding and watering, we do our best to go through and count each pasture and make sure all the cattle are where they belong. If not, we will walk, ride or drive through the pastures until we find them all.

  5. NO MATTER WHAT .. MAKE SURE THE STOCK HAS PLENTY TO EAT, ACCESS TO WATER & A PLACE TO BED DOWN. Even in white out conditions or ice slicked roads, the cattle have to eat, and then we can warm up and come inside and maybe have some breakfast ourselves.

 

If you don’t have cattle or other animals outside to take care of, you probably curl up on the couch with a good book and some coffee. Farmers and ranchers come inside and worry about how their herd is faring in the elements and how soon they can head back out to check on them.

 

May your herd be warm & safe this winter,

Robin



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Nov132015

Thankful

Published by Heath Larson at 8:15 AM under Agriculture | Coffee Shop Talk | General

I clearly remember feeling completely out of my element when working my first non-farm job.  Each day began and ended at the time clock, punching my card so my hours could be tracked. 

Conversely, in a farm family, "work" is woven into every single fiber of family life.  Vacations happen when rain forces you out of the field.  Summers revolve around wheat harvest, while winters revolve around twice-daily cattle feeding, periodic cattle drives, and late-winter calving.  Fortunately, during the limited amount of down time, the rewards of farm life can't be topped.  Were it not for family farm ground, I probably never would have had the opportunity to bond with my close friends over duck and pheasant hunts.  I grew up picking and eating sweet corn all summer long, the perfect complement to a fresh grilled, home-raised T-bone steak shared in the company of family after a day of hard work.
 

Today, I still carry these lessons with me.  I don't have to punch a time clock anymore, but, consistent with what I grew up with, I know I will be at work until the job is done, however long it takes.  Meal time is truly a sacred time for our growing family to relax, re-connect, and enjoy a cut of lean beef that supports the farm culture for which we are so thankful.  Perhaps the greatest rewards come when we take the time to return with our children to the farm to help with day-to-day tasks.

Last week, I took my son Andrew with me to help my father out with hauling heifers out of their summer pastures and cutting milo.  While waiting for "Grandpa Craig" to dump another load of milo on the grain cart, I asked Andrew why he liked coming to the farm so much.  His response?  "I just like being with you, Dad."  Now that is a family work culture worthy of much thanksgiving.
 



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Oct212015

Preparing for Winter

Published by Katie Sawyer at 9:48 AM under Agriculture | Coffee Shop Talk | General

It’s still doesn’t completely feel like fall on the farm. Temperatures continue to hoover in the 70s and there is no sign of the hard freeze we come to expect as the sure sign of autumn. But the calendar says mid-October and that means it’s time for the cows to come home.

 

For the past six months, our mother cows and their calves have been grazing and growing in the Kansas Flint Hills. Because we don’t have enough suitable pasture ground near our farm to graze our cattle, we lease pasture ground throughout the Flint Hills to provide grazing resources to our animals.

 

But when the calendar reads October, we know it’s time to bring the animals home.

For my husband, that means lots of long days in the tractor-trailer loading and driving cattle from the pastures to our farm. The process isn’t over when the truck reaches the farm. The animals must be unloaded, reviewed and ensured all arrived safely.  Additionally food must be ready in the bunks and water flowing in the waterers.

 

 

One of the most important aspects of bringing our cattle back to the farm is the transition from grass to a diet that includes grain. The change is made slowly and for the calves, which have never experienced grain in their diet, it’s a process we take time to review and perfect to ensure the new meal plan is meeting their nutritional needs and working with their still-developing digestive systems.

 

My husband and his father walk among the cows a few times each day to look for signs of sickness, discomfort or other health-related issues. When an animal does appear to be ill, we administer a dose of antibiotics to help them return to full health. The shot is documented and kept on record.

 

Finally, we update the cattle on all of their vaccines. Just like in humans, different vaccines are necessary for combatting illnesses that seem to strike at different times of the year. We work with our local veterinarian to provide a comprehensive vaccination program that ensures we are doing our part to keep our animals healthy and keep unwanted diseases and illnesses at bay.

 

Over the next few weeks, all of our animals will be back home on the farm and will have settled into their new environment and meal plan. When the weather finally turns cold and winter hits the Plains, our cattle will be ready to battle the elements and endure another winter season. Until then, we are all ready for some crisp fall weather and happy to have our livestock back home.



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Oct012015

How We Roll

Published by Heath Larson at 7:08 AM under Coffee Shop Talk | General | Nutrition

During September, I used up some vacation time in order to spend more time at home with my family than ever before.  For many people, vacation is a welcome respite from the "grind" and a much needed chance to slow down a bit. 

 

But in the Larson household, that's just not how we roll.  We didn't just go camping, we went primitive tent camping for multiple nights, during the hottest weekend of the year.  We didn't just have friends over, we had a whole crowd of friends over, as well as a longtime friend visiting from out of state.  We didn't just watch a football game, we drove across the state to attend the Kansas City Chiefs home opener vs. the Denver Broncos, with our youngest child.  In between, there were birthdays, a baptism, and board games.  Yard work, house work, and homework.  The State Fair, corn harvest, and trail runs.  To say we went "all out" is a massive understatement.

 

In fact, by the time vacation was nearly over, we were completely exhausted, and more than ready for a return to our normal, (slightly) less hectic routine.  However, with our friend coming to visit from out of town, we needed to come up with a top notch meal that was good enough to be "special," but not a complicated, messy chore to prepare.  Beef to the rescue.  We pulled out a 9x13 pan of homemade ground beef enchiladas from the freezer, along with two lean beef steaks, and served a basic salad and some fruit as sides, and cooked both the enchiladas and the steaks on the grill.  The result?  Predictably perfect.  More time spent sitting by the grill catching up with our friend, less time prepping and cleaning.  And when the steaks come off the grill in our house, they don't last long.  We went from too exhausted to cook to an "all out" celebration (that the kids would still eat) quicker than you can say "tenderloin." 

 

Now THAT is how we roll.



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Sep232015

Would you pay a premium for omega-3 enhanced beef?

Published by Kassie Curran at 9:39 AM under Agriculture | Coffee Shop Talk | General | Nutrition

I recently completed my master’s degree in Agricultural Economics at Kansas State where I was able to work on a research project that is very interesting to me so I wanted to share with you a little bit of what I found. Don’t worry, I won’t get into the econometrics with you, but the title, “Consumer Acceptance of Omega-3 Enhanced Beef in Surveys and Retail Trials” should give you an idea about what I was working on.

 

Motivation for this research stems from the fact that the retail beef industry will continue to be shaped by changing consumer demand for meat products and their increasing awareness of omega-3 fatty acids, as well as demand for healthier food. Meanwhile, the beef industry and its stakeholders continue to pursue improvements in cattle production practices, beef processing methods, and marketing strategies. One of the opportunities for the beef industry to have a more positive role in the “health and nutrition” foods sector is through further nutrient enhancement with various feeding methods, which can help to meet the increasing demand for healthy foods. In particular, by feeding cattle an algae supplement, in addition to a conventional feed ration, the level of omega-3 fatty acids, especially DHA and EPA, can significantly increase (from 16 mg/4 oz. serving for conventional beef to 400 mg/4 oz. serving for enhanced beef in this study). However, the extent to which consumers are willing to accept and pay for the nutrient enhancement can either delay or propel the advancement of this practice.

 

 

The research in my thesis measures consumer acceptance and willingness-to-pay (WTP) for enhanced omega-3 steak and ground beef products compared to conventionally raised and grass-fed beef. Data was collected from a retail trial with a small retail outlet in Colorado, and a nation-wide survey which included a choice experiment. The analysis of this data provides a better understanding of consumer acceptance and willingness-to-pay for the omega-3 enhanced ground beef and steak products.

 

While the retail trial did not provide significant results due to inconsistent sales we did find that for omega-3 enhanced ground beef and steak, higher income is associated with a higher probability of purchase and that males are less likely to buy omega-3 enhanced product than females.
 

Results from the nation-wide survey indicate that overall acceptance and willingness to pay for omega-3 enhanced beef was below that of grass-fed beef, but above that of conventional beef. When additional information about omega-3s was provided, it increased willingness-to-pay for enhanced omega-3 enhanced ground beef, but had no impact on willingness-to-pay for enhanced omega-3 enhanced steak. Still, grass-fed beef was most preferred. Additionally, there was an evident preference for locally raised product, guaranteed tender steak, and 90/10 ground beef. Regarding food safety interventions with ground beef, steam pasteurization was associated with a higher than average utility, while irradiation was lower than average as expected.

 

The analysis showed that higher prices are associated with lower utility, which was expected, and females had a significantly higher WTP for grass-fed ground beef than males.  The average willingness-to-pay for grass-fed steak was estimated at $3.69/lb above conventionally raised product, compared to an estimated premium of $1.86/lb for omega-3 enhanced steak.  For ground beef the average premium for grass-fed product was estimated to be $1.27/lb compared to $0.79/lb for the omega-3 enhanced product. 

 

Though WTP premiums were found for omega-3 enhanced ground beef and steak, the estimates found are not necessarily high enough to justify the implementation of the enhanced omega-3 diet for cattle producers. If it costs less than these willingness-to-pay estimates to produce and market the omega-3 enhanced beef product, then this could be a viable production option for the beef industry. However, further research must be done to come to this conclusion.*

 

Remember, this is a brief overview of my research so if you are interested in learning more about the study, you can contact me with questions or view the complete document here: http://krex.k-state.edu/dspace/handle/2097/20413

 

Eat Beef!
Kassie

*Research on cost of production is currently being conducted at Kansas State University.



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Aug202015

Time Well Spent

Published by Heath Larson at 5:34 AM under Coffee Shop Talk | General | Nutrition

We are beginning our favorite time of the whole year in the Larson household.  For us, the months of September and October not only mean relief from the summer heat, but they also mean much more.  Fall is Church picnics, planting flowers and grass for spring, and football tailgates.  Fall is the State Fair, the first day of school, and carving pumpkins.  Fall is cross country running, our wedding anniversary, and honey crisp apples.  Each year we seem to get a little busier during this season, but each year, we look forward to it even more.  With all this fun and tradition wrapped up into just a few short weeks, our time is a very valuable commodity.

 

My favorite 10k race of the entire year is held in the middle of September.  The awards are handmade, the mountains of post-race cookies are homemade, and you can even bet a six-pack of your favorite beverage against the race director on how fast you finish the brutally tough course.  Much of the race is run in deep sand, and what isn't sandy is usually steep and rocky!  In between the sand and rocks are 4 water crossings, two of which are deep enough to swim in.  This is not a course where you go to set records!  But afterward, sharing "war stories" from the course over a cookie or two with the other finishers, you realize that you enjoyed every brutal minute in a way that's completely different from your plain old road race.  It's a truly eclectic, yet competitive group of runners that shows up to this race, so you never know who you're going to meet or what story you will hear!  Time well spent.

 

While we grill at least once per week year round, we especially love grilling during the fall.  Growing up, one of the reasons I loved seeing my father fire up his black Weber charcoal grill was that it took a while to get the coals started and the cooking done.  Why?  Because in those minutes, a game of catch in the yard was easy to squeeze in.  Today, we try to do the same thing with our children while heating up the grill.  There's bubbles to be blown, tag to be played, and some late tomatoes to be picked.  Those precious few minutes of truly slowing down and connecting are what make us who we are as a family.  And the food can't be beat, either!

 

It takes a great deal of time and sacrifice to train for my favorite race of the year, and there are easier, more accessible races out there, but the reward of camaraderie and challenge is too much to pass up.  On a similar note, it would be easier for us to look for a quick, less healthy, more processed food option for our family meals...but it wouldn't be any tastier, nor would it bring us together in the same way.  Lean beef on the grill is a guaranteed crowd pleaser, a welcome reward after a hard day of over seeding the lawn, and a satisfying, nutrient packed recovery meal after a brutal 10k run.  Now that's what I call quality time.



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Jul272015

Beef Production, More than Just Steak

Published by Robin Kleine at 8:21 AM under Agriculture | Coffee Shop Talk | General

Often when we speak of cattle production we only think about the meat we get from these animals. A juicy rib-eye is certainly a good supper (or breakfast or lunch for that matter), but sometimes we over look the MANY other products we get from cattle. These are called by-products, or secondary items that are produced in addition to the principal product.

 

Image courtesy of the Florida Beef Council

 

Obviously leather is a by-product, as it is made from the hide of animals. Therefore, items like car upholstery, wallets, purses, coats and footballs. Did you know that you can make 20 footballs with just one cowhide?

 

From the glands and organs of cattle, we get ingredients for making asphalt, plastic, insulation, medicines and soap. FUN FACT: Insulin is perhaps the best-known pharmaceutical derived from cattle. There are 5 million diabetics in the United States, and 1.25 million of them require insulin daily. It takes the pancreases from 26 cattle to provide enough insulin to keep one diabetic person alive for a year

 

Additionally, items like piano keys, chewing gum, knife handles and other candies are made from the bones and horns of cattle.

 

For more information regarding beef cattle and beef by-products, check out this handout from the Oklahoma Cooperative Extension Service -- http://www.ansi.okstate.edu/outreach-extension/uploaded_files/4-h-files/files/beef-handouts/beef%20byproducts.pdf.

 

Besides beef, which cattle by-products did you use today?

 

Until next time,

Robin



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Jul032015

Celebrate Our Freedoms

Published by Kassie Curran at 4:51 AM under Coffee Shop Talk | General

With the 4th of July this week, many of us are gearing up to celebrate our country’s independence with friends and family. We see lots of “Red, White, and Blue” foods, crafts, clothing, flags, and more whether on Pinterest, in our communities, or in our homes. While I am one of those preparing to celebrate our great country with all the patriotic décor and fun foods, it is especially important for us to remember to celebrate more than just the commercial aspect of the 4th of July.

As Americans, we are lucky to have many freedoms that others around the world do not get to enjoy. This 4th of July I challenge you to be more aware of those freedoms and celebrate what they provide for us when you gather with friends and family.

Under the First Amendment in the Bill of Rights of the Declaration of Independence we have the following freedoms:

Freedom of Religion – All Americans have the right to practice any religion they choose or to practice no religion at all. Congress is forbidden to establish any religion as our nation’s official religion and cannot favor one over others.

Freedom of Speech – All Americans have the right to express our thoughts, ideas and opinions (without hurting others). We also have the right to listen to the thoughts and opinions of others.

Freedom of the Press – All Americans have the right to freely express our ideas and opinions in writing. We also have the right to freely read what others write, which allows us to become better-informed.

Freedom of Assembly – All Americans are free to peacefully hold meetings where we can discuss problems and plans of action.

Freedom of Petition – As Americans, we have the right to petition our government to do something or refrain from doing something. We are able to write to our Congressmen and women to ask them to work on our behalf towards passage or changes in laws.

These freedoms allow us to live our own lives the way we choose every day. I believe we get to choose to make our lives better because of these freedoms and am incredibly grateful for them. I hope you will take time to think about these blessings of freedom that so many Americans have and continue to fight for so that we may enjoy them each day.

And of course, I hope you will enjoy some delicious beef as you celebrate America and our freedoms!   

Eat Beef and God Bless America!

Kassie



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Jun252015

Healthy Grilling & Sides for Fourth of July

Published by Amber Groeling RD LD at 3:04 AM under Coffee Shop Talk | General | Nutrition | Recipe

The Fourth of July is a great time to fire up the grill and enjoy delicious lean beef.  If you are watching your waistline, follow these simple tips to make your cookout tasty and nutritious.

 

Marinade – Lean cuts like sirloin and round are usually less tender and flavorful than a ribeye.  So, to boost flavor and tenderness try a marinade.  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. 

 

Build a better Burger – if you are going the burger route make sure to choose 90% lean or leaner ground beef.  Many companies offer low-calorie bun choices that are 80-100 calories.  Toppings can make or break your burger.  Try choosing lower fat cheeses like provolone or mozzarella.  Better yet, Sargento® makes an Ultra-thin cheese slice to help with portion control.  Load up with veggies like lettuce, tomato, onions, mushrooms, peppers and pickles.  For condiments mustard is the best choice.  If choosing ketchup or BBQ, make sure to watch the sugar.  If you must have mayo or salad dressing, choose the olive or canola based ones, or a light option.

 

Slim up your Sides

 

Go Greek - Swap half or all of the mayo in your salad recipes for plain Greek yogurt.  Make sure to use a good quality brand like Fage® to avoid it being overly tangy. 

 

Watch the Sugar – Canned baked beans, and many recipes for baked beans have a ton of sugar.  Try making your own using a lower sugar BBQ sauce like Bigg’s or Jack Stack. 

 

Choose Whole Grains – If making a pasta salad, try swapping the enriched pasta for a less processed product like quinoa, millet or bulgur.  These grains will give your salad a fiber boost, plus they add a great texture and nutty flavor to your dish. 

 

Double the Veggies – Half of our plate should be fruits and vegetables.  Doubling the amount of vegetables in your sides will help you achieve this goal. 

 

 

Citrus-Marinated Beef & Fruit Kabobs

 

Makes 4 servings

 

Cubes of Top Sirloin are marinated for flavor in a mixture of fresh-squeezed orange juice, orange peel, cilantro and smoked paprika. They are then grilled alongside skewers of watermelon, peaches, and mango.

 

INGREDIENTS 1 pound beef Top Sirloin Steak Boneless, cut 1 inch thick 1 medium orange 1/4 cup chopped fresh cilantro 1 tablespoon smoked paprika 1/4 teaspoon ground red pepper (optional) 4 cups cubed mango, watermelon, peaches and/or plums Salt

Grate peel and squeeze 2 tablespoons juice from orange; reserve juice. Combine orange peel, cilantro, paprika, and ground red pepper, if desired, in small bowl. Cut beef Steak into 1-1/4-inch pieces. Place beef and 2-1/2 tablespoons cilantro mixture in food-safe plastic bag; turn to coat. Place remaining cilantro mixture and fruit in separate food-safe plastic bag; turn to coat. Close bags securely.Marinate beef and fruit in refrigerator 15 minutes to 2 hours. Soak eight 9-inch bamboo skewers in water 10 minutes; drain. Thread beef evenly onto four skewers leaving small space between pieces. Thread fruit onto remaining four separate skewers. Place kabobs on grid over medium, ash-covered coals. Grill beef kabobs, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Grill fruit kabobs 5 to 7 minutes or until softened and beginning to brown, turning once. Season beef with salt, as desired. Drizzle reserved orange juice over fruit kabobs.

 

Ingredients:

1 pound beef Top Sirloin Steak Boneless, cut 1 inch thick

1 medium orange

1/4 cup chopped fresh cilantro

1 tablespoon smoked paprika

1/4 teaspoon ground red pepper (optional)

4 cups cubed mango, watermelon, peaches and/or plums

Salt

Directions

1.       Grate peel and squeeze 2 tablespoons juice from orange; reserve juice. Combine orange peel, cilantro, paprika, and ground red pepper, if desired, in small bowl. Cut beef Steak into 1-1/4-inch pieces. Place beef and 2-1/2 tablespoons cilantro mixture in food-safe plastic bag; turn to coat. Place remaining cilantro mixture and fruit in separate food-safe plastic bag; turn to coat. Close bags securely.  Marinate beef and fruit in refrigerator 15 minutes to 2 hours.

2.       Soak eight 9-inch bamboo skewers in water 10 minutes; drain. Thread beef evenly onto four skewers leaving small space between pieces. Thread fruit onto remaining four separate skewers.

3.       Place kabobs on grid over medium, ash-covered coals. Grill beef kabobs, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Grill fruit kabobs 5 to 7 minutes or until softened and beginning to brown, turning once.

4.       Season beef with salt, as desired. Drizzle reserved orange juice over fruit kabobs.

 

Nutrition information per serving: 239 calories; 6 g fat (2 g saturated fat; 2 g monounsaturated fat); 70 mg cholesterol; 57 mg sodium; 20 g carbohydrate; 2.4 g fiber; 27 g protein; 11.3 mg niacin; 0.7 mg vitamin B6; 1.5 mcg vitamin B12; 2.1 mg iron; 31.0 mcg selenium; 5.0 mg zinc; 107.1 mg choline.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium, zinc and choline; and a good source of iron.

 

Healthier Potato Salad

Serves: 5

Ingredients:


1 ½ lbs. red potatoes, cut into ¾ inch pieces

1 lb. radishes, cut into ¾ inch pieces

Salt and Pepper (can use celery salt)

2 Tablespoons white vinegar

1/4 cup light mayonnaise (I used Olive Oil Mayo)

1/4 cup nonfat Greek yogurt (I used Fage)

1 celery rib, chopped fine

1 1/2 Tablespoon sweet pickle relish

1 Tablespoon stone ground Dijon mustard

2 scallions, green parts only, sliced thin

Directions:

1.      Bring potato and radish pieces, 1 teaspoon salt, and enough water to cover potatoes and radishes by 1 inch to boil in large saucepan over high heat. Reduce heat to medium and simmer until just tender, about 10 minutes.

2.      Reserve 1/4 cup cooking water. Drain potatoes thoroughly, then transfer to large bowl. Drizzle vinegar over hot potatoes and gently toss until evenly coated. Transfer 3/4 cup potato/radish mixture to medium bowl; reserve. Refrigerate remaining potatoes/radishes until cooled, about 30 minutes.

3.      Using potato masher or fork, mash reserved hot potatoes/radishes with 3 tablespoons reserved cooking water until smooth, adding remaining cooking water as needed. Stir mayonnaise, yogurt, celery, relish, mustard, 1/2 teaspoon salt, and 1/4 teaspoon pepper into mashed potato. Refrigerate mixture until cooled, about 15 minutes.

4.      Add cooled potato dressing to cooed potatoes, stirring until evenly coated. Stir in scallions, cover, and refrigerate for 30 minutes. Season with salt and pepper to taste. Serve. Salad can be refrigerated for up to 2 days.  Nutrition Facts: 110 calories, 1 g fat, 24 g carb, 3 g fiber, 5 g protein

 

Lower Sugar BBQ Baked Beans

Serves: 15

Ingredients:


2-3 slices bacon

1 cup yellow onion, diced

1 can pinto beans, no salt added

1 can navy beans

1 can black beans, no salt added

1 can kidney beans, no salt added

8 oz. can no salt added tomato sauce

1 ½ cups Biggs BBQ sauce, or another lower sugar BBQ

1 Tbsp. molasses

1-2 pkts of stevia

1 Tbsp. prepared mustard

1 Tbsp. adobo sauce

Directions:

Cook bacon in a nonstick skillet over medium-high heat until crisp.  Remove bacon from pan.  Add onion to drippings in pan; sauté 3 minutes.

Combine bacon, onion and remaining ingredients in a large bowl; toss well.  Spray a 2-qt. baking pan with nonstick spray and place the beans in the pan.  Bake at 350 degrees for 45 minutes to 1 hour.  Note: this can be made in a slow cooker, just stir all ingredients in slow cooker and cook on low 4-6 hours. 

Nutrition Facts per serving: 115 calories, 3 g fat, 300 mg sodium, 17 g carb, 3 g fiber, 6 g protein



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