Alabama Cattlemen's Association

Beef on a Budget— Steak Swaps & Ground Beef

If you’re trying to keep your family fed this summer without running up a tab at the supermarket, beef can be your go-to for budget-friendly, easy meals.

By Elesha Ergle, RDN

Just when you think it can’t get any hotter and sweatier, a trip to the grocery store has you sweating even more. If you’re trying to keep your family fed this summer without running up a tab at the supermarket, beef can be your go-to for budget-friendly, easy meals. With 25 grams of protein per 3 ounce serving, beef is a versatile, nutrition power-house that can fit any tastes or budgets.

Do you have any favorite beefy go-tos for your family? In our house we keep ground beef on-hand for quick, easy, nutritious meals. Ground beef’s versatility makes it the easy way to keep your family going. Buying ground beef in larger quantities is a great way to stock up and save money. Portion out your bulk beef in freezer bags or container in 1-2 pound packages, and keep frozen for up to 6 months. When you are in need of some for a recipe and it’s still frozen, there are a number of thaw/cook instructions to help you get it done; Electric Pressure Cookers (Instant Pot), stove top, or even grilling. Some of our family’s favorite ground beef recipes include: Beefy Sweet and Sloppy Joes, Cheeseburger Sliders, tacos, and spaghetti.

Steaks are one of the most coveted of beef cuts, and those of us who love beef probably have a favorite that is our go-to for grilling. When steaks are mentioned, your mind probably goes to a delicious ribeye, filet, or T-bone, but there are plenty of other cuts of beef that pair perfectly with grilling flames. Flat iron steaks, tri-tip roasts, skirt & flank steaks can all be grilled for delicious beef-filled meals. If a steak is what you’re craving but store prices have you making other decisions, Beef It’s What’s For Dinner has a guide to some perfect, money-saving steak swaps that will keep your steak dreams alive.

*Beef’s great versatility means there are plenty of options for every taste and budget. www.BeefItsWhatsForDinner.com*

Some stores may be stocking some of the more lesser known cuts of beef at lower prices. If you come across a sale on some of these trendy cuts, and are not sure how to prepare them, give Google a go to find some great recipes that may become some of your favorites.

Beef’s versatility can keep you fed this summer while maintaining your family’s budget! Beef It’s What’s for Dinner has you covered with more beef cut information, recipes, grilling tips and techniques, food safety, and information on beef from pasture to plate.

Be safe, stay cool, and eat more beef! Happy Summer to everyone!

Busy Schedule? Beef’s Got Quick and Easy Nutrition in the Bag

Beef is your springtime ticket to keeping everyone going during these busy days. With so many affordable cuts and recipe options, there’s always something that can fit your family’s needs.

By Elesha Ergle, RDN

It is hard to believe that April is already here, bringing with it warmer temperatures and busy schedules. If you’re struggling with how to keep your family fed during these busy days, beef is here to help! Packed with 25 grams of protein per 3 ounce serving, it’s the perfect versatile food to fit any schedule or budget.

Plan your week’s meals in advance and relieve the stress of trying to figure out meals on-the-fly or stopping at the drive-thru. Add some frozen or canned veggies to your shopping lists to keep on-hand for quick meals and all you have to add is beef. Preprepared beef such as meatballs, meatloaf, or smoked sausage can quickly be added to your weeknight routine; or make up a double (or triple) batch of Baked Italian Meatballs and freeze some for later use. For a one-pot full meal, try Barbeque Beef Casserole, using ground beef.

An electric pressure cooker can be a busy family’s best friend! Keep frozen ground beef on hand for quick weeknight meals like sloppy joes, spaghetti, tacos, or stroganoff. Use your pressure cooker to cook ground beef from frozen in less than 30 minutes. Give a go to a full Instant Pot meal that your whole family will love with this Beef and Broccoli recipe-ready in 30 minutes or less!

Beef. It’s What’s For Dinner has an entire collection of recipes that can be prepared in 30 minutes or less to keep you out of the kitchen and at all the events on your calendar this spring! For long afternoons or weekends at the ballpark, keep beef jerky/sticks on-hand for a quick snack, or make up a batch of Beef Jerky Trail Mix for everyone’s travel bags.

Beef is your springtime ticket to keeping everyone going during these busy days. With so many affordable cuts and recipe options, there’s always something that can fit your family’s needs. For more recipes, nutrition information, and information on beef from pasture to plate, visit Beef It’s What’s For Dinner. Happy Spring!

This article was funded by the Alabama Beef Checkoff Program. Brought to you by Alabama beef farmers and ranchers. Photo courtesy of BeefItsWhatsForDinner.com.

Easy, Delicious and Nutritious- Beef. It’s What’s For Dinner.

No matter what your goals or resolutions are for this year, be sure to put lean beef at the center of your plate.

By Elesha Ergle, RDN

With 2021 gone, a lot of people are looking for ways to get healthier and stronger this new year. If those are the things on your 2022 wishlist, beef is here to help! Lean beef is touted for its high protein content, but did you know it’s also a great source of iron and zinc? Both of these minerals are essential components of a healthy body and immune system! So make this new year a new you by incorporating more beef into your meal plan.

Cold Days and Quick Meals

Short, cold days and a busy schedule means that you need something quick for you and your family. Beef It’s What’s for Dinner has a whole collection of recipes that are 30 minutes or less, helping your family get a healthy meal in a short time span. Try Beef and Asparagus Pasta Toss, and if you’re looking to cut the carbs, sub out with a low carb pasta made from vegetables like hearts of palm. Make a batch of Mongolian Beef using brown rice, to increase fiber content, or riced cauliflower. Both of these delicious meals are a great way to keep your family fed a healthy meal without overworking yourself or your pocketbook.

Meal Prep

One of the most difficult tasks of eating from home or taking your meals to work is planning. Making out a menu for a few days a week and spending a little extra time prepping can be a daunting task. Search for easy recipes and only make plans to cook on the days that your schedule allows, and make larger batches for take-to-work meals or weeknight leftovers. If you have your grill or smoker fired up over the weekend, cook an extra pound or two of lean ground beef to use throughout the week for various recipes like Spaghetti Squash with Meat Sauce, Sloppy Joes Five Ways, Chili, or On-the-Go Beef Tacos. Just throw your ground beef in a cast iron skillet and cook until 155 degrees and half your cooking for the week will be complete!

No matter what your goals or resolutions are for this year, be sure to put lean beef at the center of your plate. A serving of lean beef is about the size of a regular smartphone and has 25 grams of protein for only 175 calories!

For more recipes, nutrition information, or information on beef from pasture to plate, visit Beef It’s What’s For Dinner. Happy New Year from all of us at Alabama Cattlemen’s Association!

This article was funded by the Alabama Beef Checkoff Program. Brought to you by Alabama beef farmers and ranchers. Photo courtesy of BeefItsWhatsForDinner.com.

Beef Up Your Quarantine Kitchen

By Elesha Ergle, RDN

April has brought about a new normal for our country, and I read something on social media the other day about us now realizing why our grandparents (or great-grandparents) washed their Ziploc bags, kept all their bacon grease and washed out all their butter tubs. We are in a time of cutting back on food waste and learning to live off the things that we are able to get at the stores. Beef is an excellent source of protein, vitamins and minerals and is a versatile item to keep on hand for many meals or snacks. From Breakfast Tacos to Chocolate Beefy Brownies, beef is the staple you can always count on.

Beefy Substitutes

If you are missing some of your restaurant favorites, Beef It’s What’s for Dinner has a great collection of recipes to make your favorite recipe but substituting beef in place of another protein. Love Peking Duck? Give Peking Chuck a try! If it’s calamari you’re craving, go for this recipe for Cowlamari.

So Long, Leftovers

If you have cooked a big meal and have leftovers, never fear! Go to the So Long Leftovers recipe collection. You can turn that leftover pot roast or steak in to Sushi-Style Beef Rolls. Use leftover steak to top a great lunch time salad. Add your leftover ground beef, from tacos or sloppy joes, to your morning eggs for a protein-filled breakfast. If you have purchased frozen ground beef in bulk, you can cook it all in your instant pot and the add seasonings as desired for the meal. Use for gravy and biscuits, spaghetti, lasagna, quesadillas, or for those delicious Beefy Brownies I mentioned.

One Pan Meals

Casseroles are a perfect way to cook a big meal and have leftovers. Casseroles are great because they can be eaten as leftovers for a couple of days, or portion up in aluminum foil, wrap tightly and put in zippered bags for freezer storage. With the leftovers in smaller portions, it is easy to remove one (or more) portions for reheating on another day. If you are unsure where to start, try this Spicy Mexican Beef Bake.

Use this time at home to hone your cooking craft and try some new recipes using ingredients you already have on hand. For more recipes and information on beef from pasture to plate, visit Beef It’s What’s for Dinner.

Enjoy the springtime weather, and stay safe everyone!

This article was funded by the Alabama Beef Checkoff Progam. Paid for by Alabama beef farmers and ranchers.

Handheld Meals for Families On the Go

By Elesha Ergle, RDN

It is that time of the year when we aren’t quite ready for summer, although in Alabama it could go either way, and we are tired of the cold. Spring forward into March with some new and exciting beef recipes. Beef is an excellent source of protein and iron and is a versatile staple that can create a wide variety of recipes to satisfy any time of the year. With spring activities beginning, quick and easy recipes are the go-to for a lot of families. If you’re burned out on the same old things, give these tasty ideas a try!

Will Travel for Beef

Travel sports parents everywhere know that one of the keys to not losing your mind (or spending all your money) is to be prepared for the weekend’s upcoming events. A tried-and-true staple for our family is all beef hotdogs that we cook ahead and put in a thermos to keep warm. Add buns and condiments and the whole family can eat without breaking the bank. Make up a container of Roast Beef and Veggie Wraps to add to your cooler and you will have a super satisfying on-the-go meal. For those cooler times, make some meatballs with sauce such as these Four Way Mini-Meatballs and keep warm in an insulated container, grab some sweet rolls and have mini-meatball sliders to fill you up. Don’t forget about all the delicious flavors of beef jerky and beef sticks that you can always keep handy to grab at any time.

Late Night Dinners

Homework, sports, jobs…how do you keep your family fed without running through the drive-thru every night? Plan ahead for the week by cooking up large batches of easy, reheatable foods such as a roast to make roast beef sliders, tacos, or quesadillas. Cook a large batch of ground beef that can be quickly seasoned for spaghetti or sloppy joes. Take advantage of your slow cooker and have these Tangy BBQ Sandwiches ready when you get home.

It is a busy time of the year! Take advantage of beef’s versatility, portability, and great protein to keep your family going. For more great recipes and information on beef from pasture to plate, visit Beef It’s What For Dinner.

Happy Spring from all of us at Alabama Cattlemen’s Association!

This article was funded by the Alabama Beef Checkoff Progam. Paid for by Alabama beef farmers and ranchers.

A Lean New Year

By Elesha Ergle, RDN
Welcome to 2020, the year of hindsight! As we start this fabulous new year, set your sights on some new and creative ideas to add to your lunch boxes and dinner plans. If your previous years’ recipes are starting to lose their luster, let beef help you come up with some exciting and healthy ideas that will keep you going all year long.

Beef’s Nutrition
Beef is a healthy option! Here are the fast facts: a 3-ounce portion of lean beef (about the size of a deck of cards) contains less than 10 grams of fat and about 170 calories with about 25 grams of protein! If you are curious about all the lean cuts that beef has to offer, Beef It’s What’s for Dinner has you covered.<

BOLD Beef
In 2012, the American Journal of Clinical Nutrition published the study Beef in an Optimal Lean Diet (BOLD), which promoted four different diets, each integrating beef in varying amounts. At the end of the study, the participants that received larger amounts of lean beef were found to have lower cholesterol levels than those of diets with lower amounts of lean beef. The study provides “support for including lean beef in a heart-healthy dietary pattern.”

Fast Foods
While there are many beef recipes that require a lot of your time to prepare, Electric Pressure Cookers (EPC)— such as an Instant Pot— can cut your cooking times more than half. If you love a good roast with potatoes and carrots, try using a lean rump roast in your EPC for your next meal. This recipe uses only 3-4 ingredients and is ready in under 2 hours! (Tip: add 2 tablespoons of apple cider vinegar OR substitute 1-cup water with 1-cup cola to the recipe to further increase tenderness.)

Snacking with Beef
If you have resolved to add more exercise in to your new year, try some beef snacks for the trip to the gym or post-workout routine. Beef It’s What’s for Dinner has a great Beef Trail Mix, and this recipe for beefy sweet and savory trail mix can be the answer to your afternoon snacking routine. If you are looking for a great home workout, try the Farm To Gym workout at the link below.

No matter what your resolutions, resolve to eat more healthy, lean beef! Set your sights on some of these new ideas or visit Beef It’s What’s for Dinner for more information and recipes. Let your hindsight be 2020 as the best year ever!

Happy New Year from all of us at the Alabama Cattlemen’s Association.

This article was funded by the Alabama Beef Checkoff Progam. Paid for by Alabama beef farmers and ranchers.

Back to School with Beef Jerky

By Elesha Ergle, RDN

The summer heat continues to bear down, and it seems impossible that it is time for the kids to go back to school already. Whether your baby is just starting kindergarten this year, or your “baby” is starting high school, there is no doubt you have given some thought about how to help your kids power through the day.

Children need proper nutrition to keep their growing bodies fueled for learning throughout the school day. Studies have shown that children who eat breakfast are able to pay attention better in classes, perform better on tests and have less behavior issues. If you are confused about how to get your family going this school year, beef is here to help.

Beef Jerky at Breakfast
Breakfast is the most important meal of the day! If your kiddos are scrambling to get out the door in the mornings, whip up some Beef Jerky Trail Mix for a healthy meal on the go. Mix it with different dried fruits (no added sugars are best) and nuts, or let the kids make their own mixture to inspire their imagination and get them involved in the kitchen. Loaded with 25 grams of protein per serving, trail mix a great way to get your kids’ school day started off right. It even packs easy into a lunch box for snack time.

After School Treats
Beef Jerky Granola Bars are another great option for on-the-go breakfasts or snacking. Kids who are active in sports and other after-school activities will also love to keep these treats in their packs for busy afternoons. For a delicious snack after they hop off the bus, have some Peanut Butter Chocolate-Hazelnut Chocolate Chip Beef Jerky Cookies to keep the kids powered through homework until suppertime. These beef’d up cookies are sure to be a hit, and you can feel good knowing they have had a nutritious snack packed with protein.

Individually-wrapped beef jerky sticks come in all sizes and flavors and are delicious and handy for those days when you just thought the calendar looked light. You can find these in large quantities online for reasonable prices and have them delivered to your door, saving you time and money. Keep them packed away in the car, backpacks, and athletic bags for a quick and nutritious snack that will keep your scholars and athletes full and focused.

Everyone’s lives are busy, but we can still pack in healthy foods to fuel our active agendas. One serving of lean beef provides 50 percent of our daily protein needs, so while you are busy chasing kids, you can put your mind at ease knowing that their snacks are one less thing to worry about. Visit BeefItsWhatsForDinner.com to explore all kinds of unique beef jerky and back to school recipe ideas for this busy time of year!

This article was funded by the Alabama Beef Checkoff Progam. Paid for by Alabama beef farmers and ranchers.

Burger Mania for the End of Summer!

By Elesha Ergle, RDN

Hamburgers.

That one word can get your mouth drooling! From diner smash burgers to gourmet cheeseburgers, burger lovers desire the best of the best. Cooking the perfect burger at home can be intimidating with so many different methods, but you can find one that suits your taste. Check out this great video from Epicurious that gives different cooking methods and the science behind cooking a great burger. Start perfecting your own recipes or try out some of these great ideas!

Burgers for Breakfast

Burger lovers will flock to the idea of having a tasty burger at breakfast. If you cook hamburgers and have leftovers, try making yourself a burger for breakfast! Reheat a burger (165 degrees), top with some bacon, fried egg, or cheese on a bun or roll, and you’ve got yourself a high protein breakfast that is quick, delicious and packed with protein! If you would rather have a recipe, try this Bistro Breakfast Burger.

Smash burgers

The delicious diner favorite. Ground beef is rolled into a ball, placed on a hot griddle or skillet, smashed thin, and served 1-3 patties thick, usually slathered with cheese and all kinds of delicious toppings. Use a cast iron skillet and make some of these delicious burgers at home. This recipe for smash burgers gives step-by-step instructions if you are a first timer. Warning: after having these you may never want to cook a burger any other way!

Grill Masters Unite

If the thoughts of frying a burger in a skillet annoys you, don’t hesitate to craft a delicious, juicy burger on your grill. Whether you’re using charcoal or gas, be sure that you know the safety instructions for both methods, or refer to this video for some great tips. When you are ready to grill, try out this recipe for Classic Beef Cheeseburgers. For those of you who have mastered the art of grilling and are looking for a great new burger recipe, try these Gourmet Grilling Burgers.

Low-Carb and Gluten-Free

With many people focusing on low carb or gluten free diets, there are ways to enjoy a good burger while sticking to diet restrictions. Try having your favorite burger wrapped with all your favorite toppings inside whole leaf lettuce. You can have all the deliciousness of the burger sans the bun. This spicy Western Burger is cool with avocado and wrapped in crispy leaf lettuce for a fresh, delicious, summer-worthy burger.

Whether you love them grilled, fried, leftover for breakfast…or any way that you can get them…burgers are a great way to pack in beef’s excellent protein in a delicious, affordable way. While burgers may seem like they aren’t the healthiest choice for your dinner plate, there are many methods of cooking and leaner choices available in ground meat to provide numerous options, and don’t forget to top it with fresh veggies such as lettuce, tomato and even avocado for an added boost of nutrition to complement all that delicious protein. For more recipes, cooking methods and to learn more about beef from pasture to plate, visit Beef It’s What’s For Dinner.

Stay cool, and go eat some burgers, ya’ll!

Choose Nutrient-Rich Beef for Your Holiday Entertaining

By Jessica Ivey, RDN

During the holidays, we all want to enjoy family, friends and food, but all the get-togethers and events can make it easy to get off track with healthy eating goals. Lucky for you, beef is a nutrient-rich protein source that can be incorporated into appetizers, entrees and even side dishes for festive and nutritious entertaining.

Beef tops the charts of protein-rich foods, providing 25 grams of high-quality protein and just 150 calories in each 3oz. cooked serving of lean beef. To put that into perspective, you’d have to eat three cups of trendy quinoa to get that much protein, which would pack a whopping 666 calories! Research shows that people who eat a higher-protein diet (about 30% of daily calories from protein) feel more satisfied, which may help prevent overeating (1), so if you’re making an effort to maintain your weight this holiday season, lean beef is a smart choice!

In addition to protein, three ounces of cooked beef provides 36% of the daily value of zinc, which helps maintain a strong immune system to keep you from getting sick during the busy holiday season. Feeling exhausted? Each 3oz. serving of lean beef provides 22% and 44% of the daily value of Vitamin B6 and Vitamin B12 respectively, two nutrients that help give you energy. Beef is also a good source of iron, which helps transport oxygen in your blood.

If you’ll be attending or hosting a gathering with mostly appetizers and finger foods, be sure to include a source of protein to help satisfy hunger. These Mini Meatball Appetizers with Apricot Dipping Sauce can be made ahead and kept warm in a small slow cooker for an easy-to-transport option, or you can make these Spicy Steak and Avocado Bruschetta for a filling and flavorful twist on traditional bruschetta. For a foodie crowd, these Tapas-Style Pepper-Steak Parfaits are sure to impress.

We usually think of beef as being the star at the center of the plate, but have you ever thought about including beef in a side dish? This savory, sweet and tart Beef Stuffing with Apples and Cranberries is equally suited as a one-dish meal or a show-stealing side. Beef and Blue Cheese Stuffed Mushrooms deliver a punch of flavor in each poppable bite.

An elegant beef roast sets the stage for a special meal, no matter the occasion. Check back in December, when I’ll be sharing some fool-proof tips for the perfect holiday roast. Enjoy a happy and healthy start to your holiday season!

Leidy HJ, et al. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. Am J Clin Nutr 2013;97:677-88.

Westerterp-Plantenga MS, Luscombe-Marsh N, Lejeune MPGM, Diepvens K, Nieuwenhuizen A, Engelen MPKJ, Deutz NEP, Azzout-Marniche D, Tome D, Westerterp KR. Dietary protein, metabolism, and body-weight regulation: dose–response effects. Int J Obes 2006;30:S16-S23.
Leidy HJ, Bossingham MJ, Mattes RD, Campbell WW. Increased dietary protein intake consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. Br J Nutr. 2009;101:798-803.

(Photo: Beef. It’s What’s For Dinner. Funded by Beef Farmers & Ranchers.)