Kansas

Beef Chat

Mar162015

Bull Buying Basics

Published by Kiley DeDonder at 3:09 AM under Agriculture | Coffee Shop Talk | General | Nutrition

Bull sales are in full swing, and my kitchen table is filled with all sorts of different sale catalogs, fliers and various promotions marketing different beef breeds. My family usually purchases several different bulls each year during the month of March. It is really important that we do our homework at home before we step foot in an auction or log in to an online sale.

There is so much to consider when our family looks at buying a new bull – expected progeny differences (EPDs) help to provide insight on the genetic potential of that animal, genomic data, rate of gain, genetic defects, previous history, etc. It can sometimes be difficult to navigate all the data in front of me. It is important to me that I know and understand the family behind the business I’m possibly buying a new animal from. We all know that it takes two-to-tango, but my family places a big focus on the selection of an outstanding bull to sire our calves that we raise.

 Key questions we ask ourselves before we buy an animal for our ranch are:

 

What values do they have? What guarantees do they offer on the bull after the sale is over? The big one though, is what our goals for our farm are this year, and will we have a market for the type of bull we are purchasing? It sounds a lot like what you might ask yourself before you buy a new pair of shoes. What do I know about the brand, what is their reputation? If something happens, what are the chances they will replace or help find a solution to my problem? Does this shoe coordinate with any of the clothes I have at home?

Why is bull selection important to our ranch?

Bull or sire selection, on average, has a greater impact on the genetic improvement of our cattle herd because the sire is more likely to produce a higher number of calves in his lifetime compared to a cow, a sire has the potential to contribute a larger portion of the genes to the herd.

Why is bull selection important to you?

Our goal is to raise nutritious and great tasting beef for families to enjoy for years to come. When the bull we purchase sires cattle that are able to efficiently perform on our ranch we raise healthy and quality cattle that are able to provide the great tasting and nutritious food that your family deserves!

Until next time,

Kiley

 



[KickIt] [Dzone] [Digg] [Reddit] [del.icio.us] [Facebook] [Technorati] [Google] [StumbleUpon]

Tags: , , , , , , ,

E-mail | Permalink | Trackback | Post RSSRSS comment feed 0 Responses

Mar092015

Finding Balance

Published by Heath Larson at 10:16 AM under Beef Team | General | Nutrition | Recipe

I often get the question from co-workers and friends:  "How many miles per day do you run?"  It's a question I have a difficult time answering, because I don't do the same workout every day.  Some days, I run 5 fast miles.  But other days feature slower runs anywhere from 8-12 miles long.  You see, in order to run fast and long, one has to practice running fast and long.  Just not at the same time (until race day), in order to prevent injury and burnout.  All effective training programs do this, creating the perfect "balance" of speed, endurance, and recovery, to get you to the finish line as quickly as possible.

 

The same balance is required when it comes to a nutrition plan.  Complex carbohydrates provide much needed energy for those long runs, and aids in rebuilding energy stores after a workout.  Essential nutrients strengthen my immune system when I'm exhausted, and rev my metabolism.  Protein squashes hunger, and speeds muscle recovery, so I can get up and do it all again the next day. 

 

Finally, one has to find a balance of time.  The "average" day of running will take about 60 minutes of my time, when I consider time spent changing, stretching, and showering.  That's a big commitment for someone with a growing family and a hectic career!

 

Fortunately, when it comes to balancing time and nutritional needs, lean beef comes to the rescue.  It's an excellent source of zinc (boosts immune system function), vitamin B12 (releases energy from food), and protein, and good source of several other essential nutrients including iron, niacin, and vitamin B6.  It tastes great "as is," so I don't have to spend valuable time trying to spruce it up.  Plus, the kids love it, saving the time and energy of trying to get them to eat!  Two weeks ago, we entertained guests at our home with this very easy, yet impressive recipe featuring lean grilled flank steak.  And it even looked as beautiful as the picture!  Enjoy with a large Greek salad.

 

http://www.beefitswhatsfordinner.com/recipe.aspx?id=2994



[KickIt] [Dzone] [Digg] [Reddit] [del.icio.us] [Facebook] [Technorati] [Google] [StumbleUpon]

Tags: , , , , , , , ,

E-mail | Permalink | Trackback | Post RSSRSS comment feed 0 Responses

Feb252015

Despite High Prices, Consumers Choose Beef for Its Value

Published by Kassie Curran at 10:04 AM under Coffee Shop Talk | General | Nutrition

It’s not news that beef prices are on the rise, and with the global beef production expected to be down 1.4% in 2015 it makes those with a stake in the beef industry wonder if consumers will keep paying for beef. Of course poultry and pork are viable protein substitutes that are less expensive than beef and we know that consumers will consume a great deal more of these options than beef over the coming year. But there’s just something about beef that keeps consumers coming back, in fact we’ve actually seen an increase in beef demand.

A 2013 study found that 72% of consumers list beef as their top choice of protein – but why? Is it the savory taste, great nutrition, or does it just make you happy? According to the study, consumers believe the price of beef accurately reflects its value. Where do you find value in beef? Is it flavor, juiciness, tenderness, or versatility? What is it about beef that makes you keep coming back for more?

For me, beef serves as a high quality, nutrient dense protein source that not only tastes amazing, but can be used in many ways. Beef quality has been increasing over the years and we’ve actually seen more carcasses grading USDA Prime and Choice (which also makes it taste better too!). Nutritionally, beef is a superstar in my opinion. A 3-oz. serving of lean beef (find out which cuts are lean here) has less than 200 calories and still provides more than 10% of the Daily Value for nine essential nutrients including protein, zinc, B12, B6 and other B-complex vitamins, as well as selenium, phosphorus, and iron.

While it’s not hard to think of lots of ways to use ground beef – spaghetti, tacos, vegetable soup, and hamburgers are some of my favorites – thinking of other ways to use steak may not come as easy to you. I love preparing a steak for supper and then saving some to use on a salad for lunch the next day. Or I like to have steak with my eggs in the morning. There are all kinds of ways to get value out of beef just by its versatility! Check out some of the recipes shared on this blog to find more!

When you consider everything that beef has to offer, it’s actually a great deal! Share with us what makes you choose beef by commenting below. And I hope you choose beef for your next protein purchase.

Eat Beef,

Kassie



[KickIt] [Dzone] [Digg] [Reddit] [del.icio.us] [Facebook] [Technorati] [Google] [StumbleUpon]

Tags: , , , , , , , , ,

E-mail | Permalink | Trackback | Post RSSRSS comment feed 0 Responses

Feb182015

Taboo No Longer - Happy, Healthy Hearts Love Beef!

Published by Amber Groeling RD LD at 9:12 AM under General | Nutrition | Recipe

Wait a minute...beef is okay to eat AND keep my heart healthy too? Yes, you read this correctly. No longer “taboo” for healthy, active lifestyles, nutrient-rich lean beef such as top sirloin steak can be enjoyed again without guilt. In fact, top sirloin meets the American Heart Association (AHA) certification as a lean cut of beef and heart-healthy choice.  The AHA Heart-Check certification is one of the most trusted nutrition logos and claims on a food label. 

Researchers at The Pennsylvania State University reported results from the BOLD (Beef in an Optimal Diet) study showed adding a daily serving of nutrient-packed lean beef to a heart-healthy diet could lower the risk of heart disease by reducing “LDL” (bad) cholesterol levels.

A three-ounce serving of lean sirloin (about the size of your smartphone) has about 150 calories plus the Daily Value (DV) of these nutrients:

  • Protein - 38% (for muscle growth and repair)                                                    

  • Vitamin B12 - 44% (important for brain health)

  • Selenium - 40% (protects cells from damage)

  • Zinc - 38% (strengthens the immune system)

     

    According to research published in the Journal of the American Dietetic Association, beef is the number-one source of protein, zinc and Vitamin B12. It is the number-two source for selenium and number-three source for iron. Protein in beef promotes the feeling of satiety or fullness longer than simple carbohydrates. This means that, for people trying to curb their calories for weight loss, type II diabetes or other health reasons, eating a three-ounce serving of top sirloin in a meal not only provides important nutrients and energy, but it helps keep a person from feeling hungry for a longer period of time.

     

    Here are some tips and reminders for preparing your delicious beef sirloin;

  • It’s not necessary to bring beef to room temperature before cooking. This practice does not provide any flavor or cooking advantage. For food safety reasons, it’s best to cook meat straight from the refrigerator to keep bacteria levels at a minimum.  

  • When stir-frying sirloin, partially freeze the steak prior to preparation. It will slice easier into thin, equal-thickness strips.

  • Pat steaks dry with paper towels before pan-searing to get better browning that seals in the juices. When grilling or broiling, use tongs rather than a meat fork. The fork tines will pierce the steak, causing the flavorful juices to seep out while tongs will not cause this.

 

Many recipes using sirloin steak are quick and easy. The following recipes take less than 30 to 35 minutes to prepare. Enjoy the powerful health benefits of lean beef!

  

Beef and Cabbage Stir-Fry with Peanut Sauce

 

 

Serves 4

 

All you need

1/4 cup Hy-Vee smooth natural peanut butter

1/3 cup orange juice

3 tbsp reduced-sodium soy sauce

1 tbsp rice vinegar

2 tsp sugar

4 tsp Hy-Vee canola oil, divided

3 cloves garlic, minced

1 pound Hy-Vee sirloin steak, trimmed and thinly sliced

1 small head Savoy cabbage, thinly sliced

2 to 5 tbsp water

2 medium carrots, grated

1/4 cup chopped unsalted roasted peanuts, optional

 

All you do

1. Whisk peanut butter, orange juice, soy sauce, vinegar and sugar in a medium bowl until smooth.

2. Heat 2 teaspoons oil in a wok or large skillet over medium-high heat. Add garlic and cook, stirring, for 30 seconds. Add steak; cook, stirring, until browned and barely pink in the middle, 2 to 4 minutes. Transfer to a bowl.

3. Reduce heat to medium. Swirl in the remaining 2 teaspoons oil. Add cabbage and 2 tablespoons water; cook, stirring, until beginning to wilt, 3 to 5 minutes. Add carrots (and more water if necessary to prevent sticking); cook, stirring, until just tender, about 3 minutes more. Return the steak and any juices to the pan; add the peanut sauce and toss to combine. Serve sprinkled with peanuts (if using).

 

Nutrition facts per serving: 364 calories, 17g fat, 3g saturated fat, 42mg cholesterol, 469mg sodium, 23g carbohydrate, 7g fiber, 31g protein. Daily values: 140% vitamin A, 110% vitamin C.

 

Source: adapted from Eating Well, Inc.

 

 

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



[KickIt] [Dzone] [Digg] [Reddit] [del.icio.us] [Facebook] [Technorati] [Google] [StumbleUpon]

Tags: , , , , , , , , ,

E-mail | Permalink | Trackback | Post RSSRSS comment feed 0 Responses

Jan232015

Getting it Started

Published by Heath Larson at 10:17 AM under Beef Team | General | Nutrition

Each year I take a mental and physical break from hard running between Halloween and New Year's Day.  The break allows me a chance to decompress and rest, so that when spring races roll around (and hard early spring training, for that matter), I'm ready to rock and roll. 

 

One thing I notice every year when I start training again is a big increase in appetite.  Especially first thing in the morning, when I get back to the house from a hard 6-8 mile workout.  Unfortunately, eating everything in sight (especially when there are still so many Christmas cookies left) doesn't bode well for fast distance running.  That said, a bowl of cereal on its own doesn't cut it, either.  So what's to be done?  When hunger calls, especially after a morning workout, I reach for a dose of tasty animal protein.  If time is tight before the kids wake up and the fridge is empty, I love making "egg in a hole," which is essentially just like it sounds...a cooked egg dropped in the middle of a slice of toasted bread.  And if the kids like it too!  But after a really hard run, it's time to double down on protein, taste, and satisfaction.  So, what I really love to do is take a few strips of last night's grilled steak and toss into my breakfast burrito...or omelet, depending on my mood. 

 

In doing so, I'm reaping two huge benefits of lean protein when I need them most:  hunger satisfaction and muscle recovery.  Of course, the recovery aspect helps me to "reload" for tomorrow morning's workout.  As a bonus, lean beef packs more protein into into fewer calories than any other protein rich food...plant or animal based.  And since I'm not hungry 30 minutes later, it keeps me from hunting for empty calories in the pantry at mid morning. 

 

And if I time it right, as soon as I finish, our kids will wake up, give me a hug, and say they're ready for a hearty, protein rich breakfast of their own.  I can't think of a better start to the day than that.



[KickIt] [Dzone] [Digg] [Reddit] [del.icio.us] [Facebook] [Technorati] [Google] [StumbleUpon]

Tags: , , , , , , ,

E-mail | Permalink | Trackback | Post RSSRSS comment feed 0 Responses

Jan072015

Ancient Grains and Lean Beef: A Warming Combination

Published by Amber Groeling RD LD at 9:09 AM under Coffee Shop Talk | General | Nutrition | Recipe

Ancient grains like farro are new to most Americans, but they have been around for over 2,000 years. Ancient grains are a delicious source of beneficial nutrients, and have a heartier texture and unique flavor. Pairing ancient grains with lean beef and warm veggies makes an easy and satisfying weeknight meal. 

LEARN TO LOVE

 

FARRO

  • Was once a staple in the ancient Roman diet, widely used in Italy

  • One cup provides 8 grams of cholesterol-lowering fiber and 7 grams of filling protein.

  • Use in place of rice, add to soups, make a grain based salad – see the recipe below for a warming farro dish 

AMARANTH

  • Prized grain of Aztec civilization

  • Integrity of outer layer causes the grain to “pop” when chewed

  • Nutty, malty, peppery flavor

  • Sprinkle on lean beef salads

     

    FREEKEH

  • Traced back to the Mediterranean region, a form of roasted/cracked wheat

  • High in protein and fiber; lower carbohydrate content

  • Smokey, nutty flavor

  • Use in salads, pilaf as a side to steak, or with beef stir-fry

 

KAMUT

  • First grown in Asia or Egypt

  • 20-40% more protein than modern wheat; high in B-vitamins

  • Sweet, nutty, buttery flavor

  • Serve in place of long grain brown rice and pair with lean beef

     

    QUINOA (pronounced “keen-wah”)

  • Grown in the Andes mountains of Bolivia, Chile and Peru

  • Comes in a variety of colors such as red, tan or purple

  • Earthy, nutty flavor

  • Serve as a side dish or add to chili and soups as a thickener

 

BEEF FILETS WITH ANCIENT GRAIN & KALE SALAD

The most tender of them all, the Filet, is served beside a salad of faro, kale, dried cranberries and almonds.

Total Recipe Time: 35 to 40 minutes

Makes 2 servings

Ingredients:

INGREDIENTS 2 beef Tenderloin Steaks, cut 1 inch thick (about 6 ounces each) 1/4 plus 1/8 teaspoon cracked black pepper, divided Salt 3 cloves garlic, minced, divided 1 cup reduced-sodium beef broth 1/2 cup pearlized farro 1 cup thinly sliced kale 1/4 cup dried sweetened cranberries or cherries 2 tablespoons sliced almonds 2 teaspoons fresh lemon juice

Combine 1 clove garlic and 1/4 teaspoon pepper; press evenly onto beef steaks. Combine beef broth, farro, remaining 2 cloves garlic and remaining 1/8 teaspoon pepper in small saucepan. Bring to a boil; reduce heat to low. Cover and simmer 15 to 20 minutes or until most broth has been absorbed. Remove from heat. Stir in kale and cranberries. Cover; let stand 5 minutes. Stir in almonds and lemon juice. Season with salt, as desired. Meanwhile, place steaks on rack in broiler pan so surface of steaks is 2 to 3 inches from heat. Broil 13 to 16 minutes for medium rare (145°F) to medium (160°F) doneness, turning once. Season steaks with salt. Serve with farro mixture.

 

2 beef Tenderloin Steaks, cut 1 inch thick (about 6 ounces each)

1/4 plus 1/8 teaspoon cracked black pepper, divided

Salt

3 cloves garlic, minced, divided

1 cup reduced-sodium beef broth

1/2 cup farro

1 cup thinly sliced kale

1/4 cup dried sweetened cranberries or cherries

2 tablespoons sliced almonds

2 teaspoons fresh lemon juice

INSTRUCTIONS FOR BEEF FILETS WITH ANCIENT GRAIN & KALE SALAD

1.       Combine 1 clove garlic and 1/4 teaspoon pepper; press evenly onto beef steaks.

2.       Combine beef broth, farro, remaining 2 cloves garlic and remaining 1/8 teaspoon pepper in small saucepan. Bring to a boil; reduce heat to low. Cover and simmer 15 to 20 minutes or until most broth has been absorbed. Remove from heat. Stir in kale and cranberries. Cover; let stand 5 minutes. Stir in almonds and lemon juice. Season with salt, as desired.

3.       Meanwhile, place steaks on rack in broiler pan so surface of steaks is 2 to 3 inches from heat. Broil 13 to 16 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.

4.       Season steaks with salt. Serve with farro mixture.

NUTRITIONAL INFORMATION FOR BEEF FILETS WITH ANCIENT GRAIN & KALE SALAD

per serving: 550 calories; 14 g fat (4 g saturated fat; 6 g monounsaturated fat); 110 mg cholesterol; 682 mg sodium; 59 g carbohydrate; 10 g fiber; 47 g protein; 15.1 mg niacin; 1.1 mg vitamin B6; 2.0 mcg vitamin B12; 4.5 mg iron; 62.1 mcg selenium; 8.2 mg zinc; 161.8 mg choline.

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



[KickIt] [Dzone] [Digg] [Reddit] [del.icio.us] [Facebook] [Technorati] [Google] [StumbleUpon]

Tags: , , , , , , ,

E-mail | Permalink | Trackback | Post RSSRSS comment feed 0 Responses

Nov262014

Simple & Elegant Beef Appetizers

Published by Amber Groeling RD LD at 6:47 AM under General | Nutrition | Recipe

Lean beef can be a simple and elegant addition to your holiday appetizer menu.  Plus, beef provides a filling protein to help keep your weight on track this holiday season.  Taking advantage of deli roast beef and lean ground helps save time and money.  As an added bonus, deli roast beef typically has much less sodium than deli turkey, chicken or ham.  Beef also contains a good source of immune boosting zinc, and B vitamins to help us use energy better.  While these recipes may look gourmet, they are simple to make and sure to impress your guests!

Appetizers using Deli Roast Beef: INGREDIENTS 1 beef Eye of Round Roast (2 pounds) 1/2 teaspoon salt 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 1/8 teaspoon pepper Vegetables: 3 medium zucchini or yellow squash, sliced (1/2-inch) 1 tablespoon olive oil 1 teaspoon lemon juice 1/2 teaspoon dried basil 1/2 cup cherry tomatoes halves

Heat oven to 325°F. Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast. Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover. Roast in 325°F oven 1-1/4 hours for medium rare doneness. Remove roast when meat thermometer registers 135°F. Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare.) Increase oven temperature to 425°F. Combine vegetable ingredients, except tomatoes, in large bowl; toss. Place on rack in pan. Roast in 425°F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables. Season with salt.

  • Asparagus Beef Roll-ups: Cook asparagus stalks to crisp-tender and immediately place in ice water to stop the cooking.  Drain and pat dry.  In a small bowl combine 8 oz. light garlic and herb cream cheese (such as laughing cow) and 3 to 5 tablespoons prepared horseradish.  Pat deli roast beef slices dry with paper towels.  Spread beef with the cream cheese mixture, place 1-3 asparagus spears on top and roll up.  Refrigerate until serving.  Modified slightly from Taste of Home and picture source is Pinterest.

  • Beef & Blue Cheese Ball: In a medium bowl stir together 8 ounces of light cream cheese, softened, 5 oz. plain Greek yogurt (Fage works best), 1 cup finely diced lean roast beef, ½ cup shredded 2% cheddar, ½ cup crumbled blue cheese, 2-4 minced green onions and 1 tablespoon worchestire sauce until well combined.  Transfer to a bowl lined with plastic wrap, wrapping and forming into a ball.  Refrigerate overnight.  Remove plastic wrap and roll in chopped walnuts or pecans.  Serve with assorted veggies and whole-grain crackers.

  • Beef & Herb Crostini: Either purchase crostini, or prepare your own by slicing a baguette into ¼-inch slices and toasting at 400 degrees until lightly browned, about 5-6 minutes.  Once cooled spread with a light garlic-herb cheese such as Boursin, top with deli roast beef and a few snips of fresh chives.  Modified from www.hardlyhouswives.com.    

Appetizers using Ground Beef:

Recipes provided by: www.beefitswhatsfordinner.com

 

Mini Meatballs with Apricot Dipping Sauce

Ingredients:

1 pound Ground Beef (96% lean)

1/4 cup seasoned dry bread crumbs

2 egg whites or 1 egg, beaten

2 tablespoons water

1/4 teaspoon salt

1/8 teaspoon pepper

TIME SAVER – use frozen, prepared meatballs to make this appetizer a snap!

Sauce:

3/4 cup apricot preserves

3/4 cup barbecue sauce

2 tablespoons Dijon-style mustard

INSTRUCTIONS

1. Heat oven to 400°F. Combine Ground Beef, bread crumbs, egg whites, water, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into thirty-six 1-1/4-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400°F oven 15 to 17 minutes.

 2. Meanwhile, heat preserves, barbecue sauce and mustard in medium saucepan over medium heat. Bring to a boil; reduce heat; simmer, uncovered, 3 to 5 minutes, stirring occasionally or until sauce thickens slightly.

 3. Add cooked meatballs and continue to cook 2 to 3 minutes or until meatballs are heated through, stirring occasionally. Serve or keep warm in slow cooker (see tip below).

 Test Kitchen Tips

Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of Ground Beef doneness.

To keep meatballs warm, place in 2-1/2-quart slow cooker set on LOW. Keep covered to maintain heat. Meatballs can be held up to 2-1/2 hours, stirring occasionally.

Nutrition information per serving, 1/36 of recipe: 45 calories; 1 g fat (0 g saturated fat; 0 g monounsaturated fat); 7 mg cholesterol; 126 mg sodium; 7 g carbohydrate; 0.1 g fiber; 3 g protein; 0.7 mg niacin; 0 mg vitamin B6; 0.2 mcg vitamin B12; 0.3 mg iron; 2.6 mcg selenium; 0.6 mg zinc; 9.1 mg choline.

 

Mini Bell Pepper Beefy Nachos

Serves: 4 main dish size servings

Ingredients:

¾ lb. lean ground beef, browned, drained

6 green onions, sliced, white parts and green parts separated

1 teaspoon chili powder

1 tsp cumin

1 cup fresh salsa

salt and pepper to taste

1 pound mini bell peppers

1 cup shredded 2% milk Mexican cheese blend

1/4 cup sliced black olives

1/2 large tomato, diced

1/4 cup cilantro

Directions:

Heat oven to 350 degrees. In a skillet heat cooked beef, white parts of onions, seasonings, salsa and cheese.  Heat until combined and warm. Season to taste with salt and pepper. Slice the ends off each mini bell pepper and slice in half lengthwise. Remove seeds and ribs and press each half open so the peppers are as flat as possible. Arrange close together in a single layer on a large baking sheet. Spoon beef mixture evenly over pepper halves. Top with black olives and diced tomatoes. Bake for 10 minutes, or until cheese has melted. Remove from oven, top with cilantro, and green part of onions. Serve.



[KickIt] [Dzone] [Digg] [Reddit] [del.icio.us] [Facebook] [Technorati] [Google] [StumbleUpon]

Tags: , , , , , , , ,

E-mail | Permalink | Trackback | Post RSSRSS comment feed 0 Responses

Oct302014

Trick or Treat?

Published by Heath Larson at 8:48 AM under General | Nutrition

We take Halloween seriously in our household.  In years past, I've been the one to come up with unique costume ideas for our children that they also enjoy wearing.  This year, though, things are different.  Our children are now old enough to form their own opinions on the topic, and they have made their opinions known:  They will be "Olaf" and "Elsa" from the Disney movie "Frozen."  This is of course fine by me, I just hope they don't get lost in the hundreds of other trick-or-treaters wearing the same thing!

 

In the same vein, when it comes to meal choices, it is important to be able to tell the healthy food from the impostors.  I travel frequently for my career.  While I pack as much food from home in my cooler as I can, I have to eat out for at least 1-2 meals per trip I take.  Something I have noticed when eating out is that restaurants are trying very hard to create healthier-sounding menu options.  The problem is that many such options aren't really healthy at all.  Searching for a truly healthy choice on the menu can be almost as challenging as finding "your" Princess Elsa on Halloween night.  For example, salad is usually a healthy choice, right?  How about a Pecan-Crusted Chicken Salad from a common "fast casual" restaurant?  Think again.  That one salad packs 1080 calories and 71 grams of total fat!  Hmm, perhaps a vegetarian option would work better...a favorite airport sandwich stop of mine has a California Avocado sandwich that sounds good...provided I can handle taking in nearly 1000 calories and 11 grams of saturated fat in one sitting.  Yikes.

 

Fortunately, there's a simple solution to all of this, and it's not skipping lunch.  Lean beef.  Rather than spring for that gargantuan healthy-sounding chicken salad covered with dressing, beat your hunger with a strip steak and grilled vegetables.  A 3 oz serving will only set you back 160 calories and will still pack in plenty of protein and b-vitamins.  And nearly every restaurant has some form of steak on their menu!  Not sitting down for lunch?  Today, I was able to snag two small grilled steak tacos on corn tortillas with fresh vegetable toppings from a quick, authentic Mexican restaurant for a quick protein fix before my flight, so I didn't starve while traveling home.

 

So whether you're searching for your "princess" this Friday in a sea of trick-or-treaters, or searching for a healthy lunch on the road...don't be deceived.  It's hard to be wrong when you pick lean beef.  Happy Halloween!



[KickIt] [Dzone] [Digg] [Reddit] [del.icio.us] [Facebook] [Technorati] [Google] [StumbleUpon]

Tags: , , , , , , ,

E-mail | Permalink | Trackback | Post RSSRSS comment feed 0 Responses

Oct152014

Cook Once, Eat Twice (or more) with Roast Beef

Published by Amber Groeling RD LD at 9:42 AM under General | Nutrition | Recipe

Does your busy schedule leave you strapped for time to prepare a healthy meal?  Repurposing leftovers can be a great solution for the dinner dilemma.  Roast is the epitome of Fall “comfort” food, and is an easy way to cook once and prepare two or more meals.  The first step is to determine which type of roast you would like to use.  A round roast will result in a much leaner roast, and the leftovers can be sliced and used in a variety of ways.  Or, you can use a flavorful chuck or arm roast, which is not as lean, but offers a tender roast that can be shredded for leftover dishes.  Try these two basic roast recipes and the repurposed leftover ideas with your family.

Quick Italian Beef Roast and Vegetables -- Cook Once: QUICK BEEF ROAST

INGREDIENTS 1 beef Eye of Round Roast (2 pounds) 1/2 teaspoon salt 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 1/8 teaspoon pepper Vegetables: 3 medium zucchini or yellow squash, sliced (1/2-inch) 1 tablespoon olive oil 1 teaspoon lemon juice 1/2 teaspoon dried basil 1/2 cup cherry tomatoes halves

Heat oven to 325°F. Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast. Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover. Roast in 325°F oven 1-1/4 hours for medium rare doneness. Remove roast when meat thermometer registers 135°F. Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare.) Increase oven temperature to 425°F. Combine vegetable ingredients, except tomatoes, in large bowl; toss. Place on rack in pan. Roast in 425°F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables. Season with salt.

INGREDIENTS

1 beef Eye of Round Roast (4 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

Instructions

Nutrition

INSTRUCTIONS FOR QUICK BEEF Roast

  1. Heat oven to 325°F. Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast. Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover. Roast in 325°F oven 1-1/4 – 2 ½ hours for medium rare doneness.

  2. Remove roast when meat thermometer registers 135°F. Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare.)

  3. Carve roast. Serve with desired vegetables. Season with salt. Reserve half of the roast beef slices for one of the meal ideas below.

Eat Twice (or more):

  • Beef Fajitas or Tacos: Heat 1 tsp of each; chili powder, cumin and paprika in a skillet over medium heat.  Add oil and sliced beef, toss to heat. Remove beef from heat and set aside.  Add 1 sliced bell pepper and one onion to skillet and cook until softened.  Serve on whole-grain tortillas with salsa, low-fat cheese, plain Greek yogurt and cilantro

  • Black & Blue Salad: Toss romaine and butter lettuce with sliced beef, low-sugar dried cranberries, pecans and Bolthouse Farm’s Greek Yogurt based Blue Cheese Dressing

  • Steak Philly’s: Prepare Au Jus, toast whole grain buns and top with saluted pepper and onions then pepper jack or Monterey jack cheese and beef slices.  Place under broiler until cheese is melted.  Serve with Au Jus. 

 

Slow Cooker Shredded Beef - Indian Variation -- Cook Once: SLOW COOKER SHREDDED BEEF

Makes 6 servings

INGREDIENTS

1 beef Shoulder Roast, Arm Chuck Roast Boneless or Blade Chuck Roast Boneless (2 to 2-1/2 pounds)

1 tablespoon vegetable oil (optional)

1 large onion, chopped

2 tablespoons minced garlic

Salt and pepper

Recipe Variations (recipes follow)

INSTRUCTIONS FOR SLOW COOKER SHREDDED BEEF

1.       For optional browning, heat 1 tablespoon oil in large nonstick skillet over medium heat until hot. Brown beef roast on all sides.

2.       Place onion and garlic in 3-1/2 to 5 quart slow cooker; place roast on top. Cover and cook on LOW 9 to 10 hours or on HIGH 5 to 6 hours or until roast is fork-tender.

3.       Remove roast from slow cooker. Skim fat from cooking liquid, if necessary and reserve 1 cup onion mixture. Shred beef with 2 forks. Combine shredded beef and reserved onion mixture. Season with salt and pepper, as desired. Continue as directed in Recipe Variations below, as desired.

Eat Twice (or More):

  • Mexican Shredded Beef for Tacos or Enchiladas: Combine tomato or tomatillo salsa and beef mixture, as desired. Place in large microwave-safe bowl. Cover, vent and microwave until heated through, stirring occasionally. Serve in warmed flour or corn tortillas topped with pico de gallo, slice avocados, shredded cheese, chopped cilantro and/or chopped white or green onions, as desired. For enchiladas roll beef and salsa mixture up in tortillas and place in a baking pan.  Cover with enchilada sauce and cheese and bake at 350 degrees for 30-35 minutes, or until bubbly. 

  • BBQ Shredded Beef: Combine prepared barbecue sauce and beef mixture. Place in large microwave-safe bowl. Cover, vent and microwave until heated through, stirring occasionally. Serve on whole wheat rolls topped with creamy horseradish sauce, coleslaw, Cheddar cheese slices, chopped green bell pepper and/or canned French fried onion, as desired.

  • Asian Shredded Beef: Combine prepared hoison or teriyaki sauce and beef mixture. Place in large microwave-safe bowl. Cover, vent and microwave until heated through, stirring occasionally. Serve in lettuce or cabbage cups topped with shredded carrots, sliced cucumber, chopped fresh cilantro or mint, sriracha or crushed red pepper flakes and/or chopped peanuts, as desired.

  • Indian Shredded Beef: Combine prepared Indian cooking sauce, such as Tikka Masala or Vindaloo. Place in large microwave-safe bowl. Cover, vent and microwave until heated through, stirring occasionally. Serve in naan or pita bread topped with toasted chopped pistachios or coconut, raisins, Greek yogurt or mango chutney, chopped fresh mint or cilantro and/or sliced cucumber or green onion, as desired.

NUTRITIONAL INFORMATION FOR FOUR-WAY SLOW COOKER SHREDDED BEEF

Nutrition information per serving, using Shoulder Roast: 161 calories; 5 g fat (2 g saturated fat; 3 g monounsaturated fat); 57 mg cholesterol; 64 mg sodium; 3 g carbohydrate; 0.5 g fiber; 23 g protein; 7.2 mg niacin; 0.3 mg vitamin B6; 2.6 mcg vitamin B12; 2.8 mg iron; 26.0 mcg selenium; 5.5 mg zinc; 89.1 mg choline.



[KickIt] [Dzone] [Digg] [Reddit] [del.icio.us] [Facebook] [Technorati] [Google] [StumbleUpon]

Tags: , , , , , ,

E-mail | Permalink | Trackback | Post RSSRSS comment feed 0 Responses

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.



[KickIt] [Dzone] [Digg] [Reddit] [del.icio.us] [Facebook] [Technorati] [Google] [StumbleUpon]

Tags: , , , , , ,

E-mail | Permalink | Trackback | Post RSSRSS comment feed 0 Responses