Tag: recipes

Grab the Garden-Fresh Tastes of Summer

By Elesha Ergle, RDN

 

 

Rocking chairs, shucking corn, the sound of snapping beans and purple-dyed thumbs…anyone else starting to feel like you’re on your grandma’s porch?

 

 

We spent a lot of time during the summers growing and storing our own fresh vegetables straight out of the garden. I do miss those days, and look forward to summer when fresh vegetables are more readily available. While canned and frozen vegetables are fine choices, summer is a perfect time to grab some fresh vegetables and pair them with lean beef for a nutritious meal. Lean beef is a protein power-house that provides 25 grams of protein per 3-ounce serving with only 173 calories!

 

 

Egging You On

Fresh eggplant…I remember getting some from neighbors and trying countless recipes with my mom to decide if we really liked it or not. If only we had internet then…now we can find countless recipes to fit any taste!  This recipe for Ground Beef Eggplant Parmesan will be one that you will want to make all year long.  Simple, delicious and even the kids will love it!

 

 

Burgers+ Fruits & Veggies

Yes, we can have vegetables with a real beef burger!  Grab your veggies and try this Grilled Burger with Fresh Garden Vegetables. If you want to stick to your own favorite burger recipe, add garden-fresh tomato, lettuce and onion slices for a hit of freshness with each savory bite.  If you have fresh peaches and are looking for something new and different, give this Old South Burger with Peach Compote a try!

 

 

Beef on a Stick…With Fruits and Veggies, Of Course

Kabobs are a delicious and exciting way to pair lean beef and fresh garden goodies. Dice up your favorite lean cut of beef and pair it with whatever veggies you have on hand…onions, sweet peppers, squashes, mushrooms, tomatoes…even fruits like pineapple, mango, oranges or peaches are delicious when grilled! Don’t believe me? Try this recipe for Citrus-Marinated Beef Top Sirloin & Fruit Kabobs.

 

 

Summertime Pizza

Any time is pizza time at our house, and I love this recipe for Beef and Garden Vegetable Pizza.  Mix it up different veggies, and let the kids chose their own toppings for a pizza any parent can be proud of.  This is a great recipe to use those leftover vegetables in the fridge and try something new to keep things interesting this summer!

 

 

Try your local farmer’s markets for fresh veggies and local beef, or grocery store shelves will be filling up with in-season produce at lower prices. If you aren’t used to buying fresh vegetables, use this guide to help you make the best choices and know what’s in season. Let’s get started with some of these great beef recipes, or you can check out Beef It’s What’s For Dinner for even more recipes and learn all about beef from pasture to plate. If you have an Amazon or Google Home device, Ask Chuck to help you with all your beef preparation needs.

 

Stay cool and have fun this summer, and EAT MORE BEEF!

 

 

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

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!

 

 

  1. 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.)