The Beauty in the Beef

For the love of South Dakota Beef

Archive for the month “June, 2014”

Southwest Breakfast Nachos

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Getting enough protein in your diet has been the latest buzz.  Perhaps you’re trying to incorporate more sources into your own diet- if so, you’re on the right track!  A growing body of evidence indicates that eating a higher protein diet, or about 30% of daily calories from protein with 4 oz of a high-quality protein at each meal, may help maximize optimal health, maintain muscle mass, and provide energy to lead an active lifestyle.8 In addition, eating enough protein-rich foods is essential to help protect lean body mass and prevent the loss of muscle and strength associated with aging, and it may play a role in reducing risk for type 2 diabetes and cardiovascular disease.

When it comes to choosing protein, not all food sources are created equal. Animal proteins, such as lean beef, provide complete high-quality protein that contains all the essential amino acids the body needs for optimal health. To get the same amount of protein found in lean meat from most plant proteins, such as beans, nuts and grains, results in consuming 1-1⁄2 to 2 times more calories. For example, a 3-oz serving of lean beef (about150 calories on average) provides about the same amount of protein as 1-1⁄2 cups of cooked black beans (341 calories) in less than half the calories.Lean beef is also a top source of readily absorbable iron and zinc and an excellent source of vitamin B12, an essential nutrient not naturally available in plant protein sources.

Breakfast, the more important meal of the day, is no exception for protein consumption!  Sure, it’s easy to reach for a granola bar, cold cereal or a donut (gasp) as you’re heading out the door- but your tummy will be growling shortly after!  Fuel up and feel great with this delicious and satisfying recipe! It takes less than 20 minutes to prepare and the entire family will enjoy it!
Ingredients:
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Sweet Potato Fries
4-5 Large Eggs
1/4 Cup Milk
Mrs. Dash Southwest Chipotle Seasoning
Steak Strips
Diced Bell Peppers
Avocado
Shredded Cheese
Directions:
1. Prepare sweet potato fries according to package.
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2. Meanwhile, prepare scrambled eggs.  Whisk together eggs, milk and seasoning in a skillet over medium heat.
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3. Heat steak strips. (Great way to use up leftovers from the night before!)
4. Layer sweet potato fries on a plate, top with scrambled eggs and steak strips.  Add diced bell peppers, avocado and shredded cheese.
5. Enjoy!
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The No Fear Burger

Today’s blog post is inspired by an article that popped up on my newsfeed earlier this week.  It was posted by Fitness Magazine and had an image of a hamburger as the article cover, which naturally caught my eye.  Preparing myself for the worst, I clicked the link expecting to find a negative perspective on red meat consumption… but to my pleasant surprise, I read the following:

Myth: A grilled-chicken sandwich beats a burger.

The real deal: This seemingly healthy favorite not only contains more calories — roughly 350 versus 250 — than a plain hamburger, but it can also be a sodium bomb. “Many restaurants use chicken that has been injected with a saltwater solution to keep it moist,” says Stephen Sinatra, MD, a cardiologist in Saint Petersburg, Florida, and a coauthor of The Fast Food Diet. Even a no-frills chicken sandwich with just lettuce, tomato, and mayo can pack more than 1,300 milligrams of sodium. That’s more than double the amount in a burger and more than half of your daily quota.

Worried about a burger’s toll on your heart? Don’t be. A recent study in the American Journal of Clinical Nutritionfound that people who ate about five ounces of lean beef daily as part of a healthy diet lowered their cholesterol level by the same amount as those who ate less beef. To learn more about the study they are referring to, click here

<insert happy dance here>

More often than not, I see misinformation regarding beef nutrition in the media.  Myself, along with many other Beef Industry personnel, work relentlessly to provide consumers with accurate, factual and credible information and resources.  Some may call us biased, and that’s respectable.  I’m very proud of and have confidence in the industry I work for and represent.  The research behind our beef messages are science-based and proven to be accurate.  So, when you see items in the media that have been shared by either the SD Beef Council or Beef It’s What’s For Dinner accounts, feel confident in knowing that, although we may be biased because we are passionate and proud, our information is dependable and honest.

Now that I have that off my chest… I’ll continue 🙂

I especially liked this “nutrition myth” that Fitness Magazine used.  So often I will hear people shamelessly say, “I really just want a big burger“, as though they would be “cheating” or consuming something that wasn’t considered to be good for them.  What a relief it must be to know you can have that burger and without the side of guilt!

But before you go out and celebrate this wonderful news, keep a few things in mind.  When dining out, keep it simple.  Ordering your hamburger plain and then piling it high with garden veggies is a great way to go! Substituting your side of fries with a dinner salad or fresh fruit is also a good move.  The protein from your deliciously beefy burger along with the the fiber from your veggies will certainly fill you up and leave you feeling satisfied (but not miserable)!

So instead of sharing a recipe this week, I wanted to share this great video with you.  It shows how simple it is to make delicious burgers on the grill.  Which, we now all know, is a healthy choice!
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Hot Pepper Peach Steak Kabobs

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It’s Father’s day weekend! A time to celebrate with the ones you love most and honor all the wonderful dads in our lives.  In my family, it’s not one day- it’s a weekend long celebration (my dad is just that great).  We wouldn’t spend our weekend any other way than being outdoors, soaking up the sun, playing yard games and of course, grilling up some great food!

So grab your sunglasses, pick up a card for Pops and don’t forget to grab some steak.  This recipe for Hot Pepper Peach Steak Kabobs is perfect for summer grilling and everyone, including dad, will love it! If you’ve never grilled fruit before, you’re in for a treat! 

Ingredients:
3 Peaches
1 Jar Peach Preserves 
2-3 Jalapeños
Top Sirloin steak 

Directions:
1. Dice 1 peach and 2-3 jalapeños (depending on your desired level of spiciness).
Note: The heat in peppers comes from the seeds, so removing will reduce and keeping them will turn it up (how I like it!).  

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2. Combine the diced peach and jalapeños into a small bowl with 1/2 – 3/4 cup peach preserves.  Stir until evenly combined. 

Imagesee all those seeds! 😉

3. Before turning the grill on, use a long handled tong and dip a paper towel into a small bowl of cooking oil.  Gently rub the grates of your grill with the paper towel.  This will prevent your kabobs from sticking and make rotating them much easier.  After doing so, turn on grill and heat to 400°.

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4. Slice steak into 1/2 – 3/4 in. cubes. Slice remaining peaches into wedges. Thread onto either metal or (water soaked) wooden skewers.

Image 5. Using a basting brush, apply a generous coat of the peach and pepper marmalade to the kabobs, rotating them to fully cover.

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9. Reduce grill heat to medium-low and place kabobs directly onto the grill.  Cook for 8-10 minutes, or until your desired level of doneness.  Rotating the kabobs periodically while cooking.
Remember to use an instant read cooking thermometer to check internal cooking temperatures. Medium Rare: 145° Medium: 160°. 

10. Enjoy! 

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The Perfect Summer Salad

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Summer means sunshine and all things fresh and flavorful!  It’s the perfect time of year to incorporate fresh ingredients from your garden or local farmer’s markets.  Strive to make your plate as colorful as possible with every meal and snack you make.  Along with fruits and vegetables, incorporating lean protein into your diet will help you feel full and satisfied- thus, snacking less and consuming fewer calories throughout the day.  Lean beef is an excellent source of protein with ten essential vitamins and minerals.  As an added bonus, it’s a flavor the entire family enjoys! 

Fuel up yourself and your family this summer with the powerful protein of lean beef.  Get outside and enjoy the outdoors by staying active and living a healthy lifestyle! 
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I eat a lot of salads in the summer, in fact I crave them! They are so light and refreshing.  By adding thinly sliced grilled steak or lean ground beef to my salads, they are satisfying as well! Today’s blog recipe incorporates some of my favorite ingredients to cook with.  I hope you enjoy this salad as much as my family and I do! 

Ingredients:
1 Cup quinoa, cooked
1 lb. lean ground beef
1 packet Mrs.Dash Taco seasoning
1 can low sodium black beans
1 can Mexi-style corn
1 jar salsa or pico de gallo 
Fresh cilantro, chopped 
2 avocados, diced 
Fresh chopped Romain lettuce 
*Dressing, optional. 

Directions:
1. Prepare quinoa according to package
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2. Brown ground beef and add Mrs.Dash seasoning according to directions. 
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3. In a medium-sized bowl, combine black beans (drained and rinsed), Mexi-corn, salsa or pico de gallo (I used fresh pico de gallo), and chopped cilantro.

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4. Dice avocado. Tip: slice avocado in half and remove pit. Create a checkerboard pattern into each half of the avocado and remove dices using a spoon or your thumb by sliding it between the flesh.

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Yumm! I ❤ Avacado! 

5. The last step is building your salad.  Spread cooled quinoa over a bed of greens and top with ground beef, black bean mix and avocado. I drizzled mine with a Mango Chipotle Vinaigrette dressing and the flavor was spot on! 
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6. Enjoy!
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