If you read my last post, you know that May is Beef Month! And as we feature some winning recipes from a recipe contest KMZU radio in Carrollton, Mo. hosted during Beef Month 2011, I am excited to share with you our second-place. Now this Mexican Lasagna, brought to us by Jackie Woodworth of Chilicothee, Mo., is a great recipe for any family. What I love about Mexican dishes is that we can all make them to our liking, leave out things we don’t like, add as much spice as we want, and still make it so that everyone in the family leave the table full and happy. I hope you’ll embrace this recipe this summer, when the grill may not be an option!

Mexican Lasagna

•   2 lbs Ground beef
• 16 oz Can refried beans
• 4 oz Can chopped green chilies
• 1 envelope Taco Seasoning
• 2 T Hot salsa
• 12 oz Uncooked lasagna noodles
• 4 C  Shredded Colby-Monterey Jack cheese, divided
• 16 oz Mild salsa
• 2 C Water
• 16 oz Sour cream
• 1 Can sliced ripe olives, drained (2¼ oz)
• 3 Green onions chopped

1. In a large skillet, cook beef over medium heat until no longer pink, drain.  Stir in beans, chilies, taco seasoning and hot salsa.
2. In greased 13x9x2″ baking dish, layer a third of the noodles and meat mixture.  Sprinkle with 1 cup of cheese.  Repeat layers twice.
3. Combine mild salsa and water, pour over top.  Cover and bake for 1 hour until heated through.
4. Top with sour cream, olives, onions and remaining cheese.
5. Bake uncovered for 5 minutes.  Let stand 10-15 minutes before cutting.

Yield: 12 servings.

Check back on Monday to see the winning recipe! To find more family-friendly recipes, visit MoBeef.org and BeefItsWhatsForDinner.com!

May is Beef Month! And in my world, that’s cause for a pretty big celebration! Every May, KMZU radio in Carrollton, Mo. sponsors a radio contest. This May, we’re featuring last year’s top three winners. We hope you’ll enjoy these tried and true recipes from ladies across north central Missouri. The third place winner was Kari Lodder of Marceline, Mo., who brings us “Pinwheel Flank Steak!” Happy Beef Month to you and yours!

Pinwheel Flank Steak

• 1½ lb  Beef flank steak
• ¼ C     Olive oil
• 2 T       Red wine vinegar
• 2 t        Worcestershire sauce
• 2 t        Italian seasoning
• 1½ t     Garlic powder
• 1½ t     Pepper divided
• 1 t        Seasoned salt
• 8          Bacon strips cooked and crumbled
• 2          Garlic cloves minced
• ¼ C     Fresh minced parsley
• ¼ C     Finely chopped onion
• ¼ C     Finely chopped green pepper
• ½ t       Salt

1. Flatten steak to ¼” thickness.  In a large resealable plastic bag, combine oil, vinegar, Worcestershire sauce, Italian seasoning, garlic powder, 1t pepper and seasoned salt.
2. Add steak.  Seal bag, turn to coat and refrigerate for 8 hours.
3. Drain and discard marinade.
4. Combine bacon, garlic, parsley, onion, green pepper, salt, and remaining pepper.  Sprinkle over steaks within 1” of the edge.
5. Roll jelly-roll style and tie with kitchen strings in 1″ intervals.  Cut into 1¼ rolls.  Spray grill with nonstick cooking spray.
6. Heat grill to medium heat and grill for 10-12 minutes on each side or until reaches desired doneness.  Remove strings before serving.
7. Dip in favorite barbeque sauce.

Man, if that doesn’t sound great for our next summer grilling experience, I’m not sure what does! To find more summer grilling recipes, visit MoBeef.org and BeefItsWhatsForDinner.com Oh, and check back on Wednesday to see the second-place recipe!

Marinades and rubs can add a lot of flavor to your summer grilling experience. There is something for everyone, whether you like a lot of spice or a little sweetness. Learn below when each is appropriate and how to utilize each to make the best eating experience. Paired with healthy lean beef, these marinade and rub tips can really “beef up” any summer party in your backyard.

These tips come from BeefItsWhatsForDinner.com. Find recipes there and at MoBeef.org.

Marinades

A marinade is a mixture of seasonings and liquid ingredients that add flavor to beef, and may even help tenderize depending on the ingredients.In general, steak cuts from the chuck, round, flank and skirt are excellent candidates for a tenderizing marinade. To make such a mixture, you’ll need acidic ingredients (lemon or lime juice, vinegar or wine) or a natural tenderizing enzyme (found in fresh ginger, pineapple, papaya, kiwi and figs.) These ingredients will not only make the beef more tender, but will also add interesting flavors.

Review our helpful hints for making marinades:

• Allow ¼ to ½ cup of marinade for each one to two pounds of beef.
• When tenderizing, marinate for at least six hours but no more than 24 hours.
• Tender cuts such as tenderloin or top sirloin only need to be marinated for 15 minutes to 2 hours to soak up the flavor.
• ALWAYS marinate in the refrigerator, NEVER at room temperature. Be sure to use a food-safe plastic bag, non-reactive glass or a stainless steel container. Turn or stir the beef occasionally to allow even exposure to the marinade.
• NEVER save and reuse a marinade. If you’re planning to use the liquid later for basting or to serve it as a sauce, reserve a portion of it for later before adding uncooked beef.
• Remove beef from marinade and pat dry with a paper towel before cooking to prevent steaming and encourage browning.

Rubs

A rub is a mixture of seasonings rubbed onto the surface of meat before cooking. They are commonly used on roasts, steaks and ground beef. Rubs not only add flavor, but they can also help seal in juices and form a delicious crust. One thing you can’t expect them to do, however, is tenderize.

• Make your own dry rubs by combining your favorite fresh or dry herbs, spices and other dry seasonings.
• Add additional zing and spice to your favorite cut with a paste rub.To make a paste, you combine dry seasonings with oil.

• You can use your favorite oil that’s infused with garlic, red pepper or lemon, or any other oil of your choice.
• You can also add small amounts of finely chopped garlic or onion, or seasonings such as mustard, soy sauce or horseradish that will help bind the mixture.
• The goal is to maintain a consistency that can be spread thickly on your beef.
• Rubs can be applied just before cooking. For more pronounced flavor, apply rub to beef, then refrigerate for several hours.

Wow! What a beautiful Spring day! For those of you making the most of this weather, training for an upcoming race or running event, you’re in luck! The below recipe, Caribbean Flank Steak with Coconut Rice, features lean flank steak as part of a healthy and tasty dish. It is a “Team Beef” approved recipe, and probably one the whole family can enjoy!

Speaking of Team Beef, we just put up the new application for the 2012-2013 Missouri Beef Running Team! Team Beef consists of a variety of runners from across Missouri who know the importance of incorporating lean beef into their active lives. They are passionate about spreading the message about healthy beef to other athletes, families, friends and anyone else they encounter. We’re taking applications through June 1, 2012, so fill yours out now! You can find the application and learn more at Mobeef.org/TeamBeef.

Caribbean Flank Steak with Coconut Rice

Total Recipe Time: 45 to 60 minutes
Marinade Time: 6 hours or overnight

Ingredients

• 1 beef flank steak (about 1-1/2 pounds)
• 1 can (8 ounces) crushed pineapple

Marinade:

• 1/4 cup fresh lime juice
• 2 tablespoons finely chopped fresh cilantro
• 1 tablespoon Caribbean jerk seasoning

Coconut Rice:

• 2 cups water
• 1 cup uncooked brown rice, such as UNCLE BEN’S® Natural Whole Grain Brown Rice
• 3 tablespoons shredded coconut, toasted
• 2 tablespoons sliced almonds, toasted
• 1 tablespoon finely chopped fresh cilantro

Method

1. Drain pineapple, reserving 1/4 cup juice for Marinade; discard excess juice. Reserve crushed pineapple for Coconut Rice.
2. Combine marinade ingredients and reserved pineapple juice in small bowl. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
3. Prepare Coconut Rice. Combine water and rice in medium saucepan; bring to a boil. Reduce heat; cover and simmer 35 to 45 minutes or until rice is tender. Remove from heat. Stir in reserved pineapple, coconut, almonds and cilantro. Season with salt, as desired.
4. Meanwhile, remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (over medium heat on preheated gas grill, covered, 16 to 21 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Season with salt, as desired.
5. Carve steak across the grain into thin slices. Serve with rice.

Makes 6 servings

Cook’s Tip: To broil, place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 13 to 18 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.

Cook’s Tip: To toast coconut on the stovetop, heat large nonstick skillet over medium heat. Spread coconut in single layer; cook 4 to 5 minutes or until lightly brown, stirring occasionally.

Cook’s Tip: To toast almonds on the stovetop, heat large nonstick skillet over medium heat. Spread almonds in single layer; cook 5 to 7 minutes or until lightly brown, stirring occasionally.

Nutrition information per serving: 308 calories; 9 g fat (4 g saturated fat; 3 g monounsaturated fat); 42 mg cholesterol; 128 mg sodium; 27 g carbohydrate; 1.3 g fiber; 26 g protein; 6.9 mg niacin; 0.5 mg vitamin B6; 1.4 mcg vitamin B12; 1.6 mg iron; 27.7 mcg selenium; 4.5 mg zinc.

This recipe is an excellent source of protein, niacin, vitaminB6, vitaminB12, selenium and zinc.

See more Team Beef recipes here.

Isn’t it amazing how certain foods and sports just go together in our minds? Finger foods, wings, chips and salsa, you get the picture. Lucky for all of us, beef plays a role in many gameday traditions – burgers, steaks, chili, appetizers, beef galore! Now that springtime is here, grilling up some tasty steaks seems only logical to me!

For those of you hosting parties for the last few games of March Madness, I’m sure you’re looking for some great recipes to prepare for your friends. And we all want to make the food as good as we know the games will be. This “Beef Three-Pointer” recipe involves a simple flank steak (or substitute your favorite steak) with a great rub mixture to add some flavor. This recipe is sure to score some points with your guests – it might even be that awesome last play that everyone talks about for the next year!

Beef 3-Pointer

Ingredients

• 2 lbs flank steak
• 6 tbsp oil
• 3/4 cup teriyaki
• 1−1/2 tsp crushed red pepper
• 1/3 cup minced garlic
• 24 wooden skewers
• 1/4 cup fresh chopped ginger

Method

1. Prepare basting mixture by mixing teriyaki sauce, vegetable oil, ginger and crushed red pepper.
2. Cut beef diagonally, across the grain, into 1/4 inch thick slices.
3. Thread each slice onto a bamboo skewer. Brush beef generously with basting mixture.
4. Broil or grill 3 minutes per side to desired doneness, basting once or twice and turning occasionally.

Tip

• Soak wooden skewers in ice water at least 15 minutes before adding beef to prevent burning.

Find this recipe and more at MoBeef.org!

As I look ahead at my schedule for the next couple months, I get a little overwhelmed! You know how it is, “How in the world am I ever going to accomplish all of this, and be successful through it all?” Then we look back and think, “I did it! I don’t know how, but I did it!” I usually find that prioritizing, working hard, and making a little time for myself here and there are all keys to staying sane. Throughout this busy spring, I hope you keep this recipe in mind. It’s simple, involves just a few, common ingredients, and can be served as a family favorite on a hectic night. Enjoy!

Bacon Cheeseburger Roll-Up

Ingredients

• 1 lb lean ground beef
• 4 slices pre-cooked bacon, chopped
• 1/2 cup chopped onions (about 1 small onion)
• 1/2 lb (8 oz) Velveeta Cheese Product, cut into 1/2-inch cubes
• 1 pkg (13.8 oz) refrigerated pizza crust

Method

1. Preheat oven to 400°. Cook ground beef, bacon, and onions in large skillet on medium-high heat until ground beef is evenly browned, stirring occasionally. Drain, return meat mixture to skillet. Add Velveeta; cook until completely melted, stirring frequently. Cool 10 minutes.
2. Unroll pizza dough onto baking sheet sprayed with cooking spray. Press into 15×8 inch rectangle. Top evenly with meat mixture. Roll up dough, starting at one of the long sides. Rearrange, if necessary, so roll is seam-side down on baking sheet.
3. Bake 20 to 25 minutes or until golden brown. Cut diagonally into six slices to serve.

Find this recipe, along with more ground beef recipes at MoBeef.org!

Today I am writing this post from my deck, letting Spring take over my senses. Many thoughts are rolling through my mind, but the most important one is this: I want to stay active and healthy for many years to come so that I can continue to find blessings in the many beautiful things Spring has to offer. That’s why I know it’s important for me to eat a healthy diet and lead an active lifestyle. Lean beef offers the protein, along with NINE other essential nutrients, to keep my body fueled and healthy. I want you all to lead healthy lives for many years too, so I’m offering up this very tasty AND healthy recipe!

Check out this Beef, Mango and Barley Salad, a recipe from the Healthy Beef Cookbook, and a featured “BOLD” recipe (from the recent Beef in an Optimal Lean Diet research). This recipe uses the tri-tip, one of 29 lean cuts, so if tri-tip is unavailable in your area, feel free to substitute one of your favorite cuts.

Beef, Mango and Barley Salad

Total Recipe Time:  1-1/2 hours

Ingredients

• 1 beef tri-tip roast (1-1/2 to 2 pounds)
• 2 medium red bell peppers, cut into 1-1/2 inch pieces
• 1 teaspoon sweet paprika
• 1 cup uncooked quick-cooking barley
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/3 cup lime juice
• 1 teaspoon olive oil
• 1/2 teaspoon sweet paprika
• 2 medium mangoes, cut into 1/2 inch pieces
• 1/3 cup chopped green onions
• 1/4 cup chopped fresh cilantro
• 4 large Boston lettuce leaves (optional)

Method

1. Heat oven to 425°F. Place bell peppers on metal baking sheet; spray with nonstick cooking spray. Set aside.
2. Press 1 teaspoon paprika evenly onto all surfaces of beef roast. Place roast on rack in shallow roasting pan. Do not add water or cover. Roast in 425°F oven 30 to 40 minutes for medium rare; 40 to 45 minutes for medium doneness. Roast bell peppers in oven with beef about 30 minutes or until tender. Set peppers aside to cool.
3. Remove roast when instant-read thermometer registers 135°F for medium rare; 150°F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare; 160°F for medium.)
4. Meanwhile, cook barley according to package directions. Set aside to cool slightly.
5. Cut beef into 1/2 inch pieces; season with salt and black pepper. Whisk lime juice, oil and 1/2 teaspoon paprika in small bowl until blended. Toss with beef, barley, roasted peppers, mangoes, green onions and cilantro in large bowl. Serve in Boston lettuce leaves, if desired.

Makes 6 to 8 servings

Cook’s Tip: To quickly cool barley and prevent it from clumping, spread on metal baking sheet.

Cook’s Tip: Mango adds an interesting punch to this salad, both with its sweetness and with a boost of vitamin C.

Nutrition information per serving: 309 calories; 9 g fat (3 g saturated fat; 4 g monounsaturated fat); 60 mg cholesterol; 246 mg sodium; 35 g carbohydrate; 4.3 g fiber; 26 g protein; 8.4 mg niacin; 0.8 mg vitamin B6; 1.3 mcg vitamin B12; 2.3 mg iron; 27 mcg selenium; 4.7 mg zinc.

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

Our last post featured another BOLD recipe, Sirloin with Sugar Snap Pea and Pasta Salad!

March is National Nutrition Month, so naturally, we’re celebrating with healthy, tasty beef! New research shows that beef as part of a heart-healthy diet can actually reduce cholesterol levels, as discussed in an earlier blog post. Now that’s something worth celebrating! With 29 lean cuts and 10 essential nutrients, there’s no arguing that you can feel good about making lean beef the center of your plate, especially when surrounding it with fruits, vegetables, whole grains and dairy. Learn more about Beef in an Optimal Lean Diet (BOLD), and scroll down to claim this heart-healthy, delicious recipe as your dinner tonight!

Sirloin with Sugar Snap Pea and Pasta Salad

Total Recipe Time:  60 minutes

Ingredients 

• 1 boneless beef top sirloin steak, cut 3/4 inch thick (about 1 pound)
• 2 cups fresh sugar snap peas
• 2 cups cooked gemelli or corkscrew pasta
• 1 cup grape or teardrop tomatoes, cut in halves
• 3 cloves garlic, minced
• 1 teaspoon black pepper
• Freshly grated lemon peel
• Chopped fresh parsley (optional)

Gremolata Dressing:

• 1/4 cup fresh lemon juice
• 2 tablespoons olive oil
• 2 tablespoons chopped fresh parsley
• 2 cloves garlic, minced
• 2 teaspoons freshly grated lemon peel
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

 Method

1. Bring water to boil in large saucepan. Add peas; cook 2 to 3 minutes until crisp-tender. Drain; rinse under cold water. Combine peas, pasta and tomatoes in large bowl. Set aside.
2. Whisk Gremolata Dressing ingredients in small bowl until well blended. Toss 2 tablespoons dressing with pasta mixture. Set aside.
3. Combine 3 cloves minced garlic and 1 teaspoon pepper; press evenly onto beef steak. Place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 9 to 12 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.
4. Carve steak into thin slices; season with salt, as desired. Add steak slices and remaining dressing to pasta mixture; toss to coat evenly. Garnish with lemon peel and parsley, if desired.

Recipe as seen in The Healthy Beef Cookbook, published by John Wiley & Sons

Makes 4 servings

Nutrition information per serving: 369 calories; 12 g fat (3 g saturated fat; 7 g monounsaturated fat); 5 mg cholesterol; 216 mg sodium; 31 g carbohydrate; 4.2 g fiber; 32 g protein; 1 mg niacin; 0.7 mg vitamin B6; 1.4 mcg vitamin B12; 4.4 mg iron; 46.5 mcg selenium; 5.3 mg zinc.

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

For our fourth and final post of the Beef and the Heart series, Morgan Kuecklehan, who is active in agricultural organizations at the University of Missouri, works to promote the beef community because she knows she and her peers are the future of the industry. Morgan uses her passion and leadership to educate consumers on campus and on social media about the importance of beef and the cattle industry for her future and for the good of agriculture.

See our first two blog posts of the series here: 

Beef and the Heart: Feeding a healthy heart
Beef and the Heart: Raising cattle and a family
Beef and the Heart: A Family of Strong Hearts

I grew up on my family’s farm in central Missouri.  Working on the farm has instilled a great love and passion for the beef industry. I loved coming home from school everyday and doing chores, playing with my bucket calves, washing my show heifers, or getting to help work our cows going out to the spring pastures.  It was hard work but it was all worth it.  There is nothing more exciting to me than seeing baby calves in the pasture in the spring or receiving that purple ribbon at the state fair.  There is a great pride and joy in raising cattle.  I started raising my own herd of cows as a 4-H project when I was 12.  I now have 15 cows that I look forward coming home to every weekend while I’m in college.  I cherish my years growing up on the farm and in the future I want my own kids to have the same great opportunity I did.

The beef industry is my passion.  It taught me responsibility and dependability, both are vital skills that I carry with me through college and into the future.  Throughout college I have strived to educate others about the beef industry.  By being a member of the Mizzou Collegiate CattleWomen, I have visited many classrooms across the state teaching kids the importance of the industry and the value of beef in a nutritious diet.  I have also worked on campus with programs such as Meet Your Meat, an event where we educate Mizzou students about where beef comes from.  I find this education very important because a majority of the population is moving farther away from the family farm.

Words can’t express how valuable the beef industry is to me.  No matter what, I will always stay apart of the industry and do my best to educate others about what it means to me.  Beef is an important part of a healthy diet, and raising cattle is a passion and way of life for cattlemen and women across the nation.

A college-friendly recipe from a friendly college student

Super-easy Sloppy Joes

• 1lb. ground beef
• 1/2 cup sugar
• 1 cup ketchup
• 2 tbsp. vinegar
• Salt and pepper

Brown ground beef in a skillet and drain.  Add sugar, ketchup, vinegar, salt and pepper.  Mix well and let simmer on medium for about 15 to 20 minutes. Serve on hamburger buns and enjoy!

It’s week three of our “Beef and the Heart” guest blog series. Audrey Monroe, RD, LD, is the director of nutrition for the Kansas Beef Council. Audrey works every day to educate people about the importance of beef in an active, healthy lifestyle. And, we all know a good communicator with a lot of passion can get her point across well! You’ll see, just read!

See our first two blog posts of the series here: 

Beef and the Heart: Raising cattle and a family
Beef and the Heart: A Family of Strong Hearts

Red meat has received a bad reputation over the years – especially when it comes to heart health. But a new study published in the American Journal of Clinical Nutrition shows that eating beef every day can actually improve cholesterol levels.

The study, Beef in an Optimal Lean Diet study (BOLD): Effects on Lipids, Lipoproteins and Apolipoproteins, found that diets including lean beef every day are as effective in lowering total and LDL “bad” cholesterol as the gold standard of heart-healthy diets (DASH, Dietary Approaches to Stop Hypertension). Pennsylvania State University researchers evaluated adults with moderately elevated cholesterol levels, measuring the impact of diets including varying amounts of lean beef on total and LDL cholesterol levels. Study participants experienced a 10 percent decrease in LDL cholesterol from the start of the study, while consuming diets containing 4 and 5.4 oz. of lean beef daily.

The bottom line? When eaten as part of a healthy diet (fruits, vegetables, whole grains, low-fat dairy and lean proteins), 4-5.4 oz. of lean beef daily can help improve heart disease risk factors. There are 29 cuts of beef that meet government guidelines for lean, including some of my favorites like sirloin, tenderloin and the tri-tip. I love to pair these lean beef cuts with in-season fruits and vegetables.

A recipe, to you, from me

If you are like me and have a packed week ahead, try one of my favorite stew recipes, Beef and Barley Stew. Instead of using the dutch oven, simply brown the meat and add everything to your slow cooker. Set to “low,” and 6-8 hours later (test the sweet potatoes and barley for doneness), you will have a healthy, delicious meal packed with vegetables, lean beef and whole grains, for the whole family.

Ingredients

• 2  pounds  extra lean beef stew meat, trimmed of excess fat, cut into 1-inch pieces
• Pepper to taste
• 1/3  cup  all-purpose flour
• Nonstick cooking spray
• 1  medium  onion, chopped
• 1  teaspoon  minced garlic
• 1  cup  sliced carrots
• 2  tablespoons  snipped fresh parsley
• 1/2  teaspoon  dried thyme, crushed
• 5  cups  fat-free, reduced-sodium chicken broth
• 1  cup  water
• 2  cups  potatoes, peeled and cut into 1-inch chunks*
• 2  cups  sweet potatoes, peeled and cut into 1-inch chunks*
• 1  cup  coarsely chopped roma tomatoes
• 8  ounces  sliced mushrooms
• 1/2  cup  medium barley
• 1  cup  frozen peas

Directions

1. Season meat to taste with pepper and thoroughly coat with flour. In a 6-quart nonstick Dutch oven coated with nonstick cooking spray, cook meat over medium heat until browned, about 5 minutes.

2. Add onion and garlic, sauteing for several more minutes. Add carrots, parsley, and thyme; saute for 3 to 5 minutes. Add broth and water and bring to a boil, scraping bottom of the pan.

3. Reduce heat, cover, and simmer for 45 minutes. Add potatoes, sweet potatoes, tomatoes, mushrooms, and barley. Return to boiling; reduce heat and continue cooking, covered, over low heat for 30 to 45 minutes or until the meat and vegetables are tender. Add peas, stirring for one minute.

Nutrition Information
Calories 349, Total Fat 9 g, Saturated Fat 3 g, Monounsaturated Fat 3 g, Polyunsaturated Fat 1 g, Cholesterol 55 mg, Sodium 482 mg, Carbohydrate 35 g, Total Sugar 6 g, Fiber 6 g, Protein 33 g. Daily Values: Vitamin A 0%, Vitamin C 23%, Calcium 5%, Iron 22%. Percent Daily Values are based on a 2,000 calorie diet

Find more recipes at MoBeef.org and BeefItsWhatsForDinner.com.

Find more information on the BOLD study at MoBeef.org and Beef Nutrition.org.

We’re on week two of our February “Beef and the Heart” guest blog series. I hope you’re enjoying getting to know these passionate ladies, just as I am! This week our guest blogger is Brenda Black, a woman active in speaking for the beef community, raising a family, and loving God. You’ll see throughout her post, that beef is near and dear to her heart, as she uses her writing and story-telling talents to share her love for cattle and beef with anyone who’ll listen!

See our first blog of the series here: Beef and the Heart: A Family of Strong Hearts

Brenda's sons, Austin and Cooper, have developed a passion for agriculture and strong values from their parents.

I can’t remember not caring for cattle – feeding, leading, breeding, showing, doctoring, growing, selling and buying. As I reminisce about the constant presence of bovine in my life, I see myself in a bright kelly green vest over a crisp white, child-sized shirt, leading a coal black Angus calf to the show ring at a Jackson County 4-H fair when I was eight.  I think back to high school days and chores in the morning and chores at night regardless of sports or other extracurricular activity. My brother, sister and I cared for our Santa Gertrudis cattle and quarter horses at the farm in Cass County. I remember registered heifers helping hoof the college bill and the impressive small commercial herd my husband and I put together as newlyweds. Then my mind jumps ahead to two decades of raising our children around livestock and imparting beef knowledge to our sons as well as countless numbers of Bates, Vernon and Henry County youth interested in Agriculture. Yes, my history is filled with beef cattle farming and family and wonderful Ag memories no matter where we called home. I wouldn’t change it for the world!

Maybe that’s why this lifestyle and lean protein are near and dear to my heart.  It’s part of who I am, not just what I’ve done.  I love the opportunities the beef community has afforded our family. We’ve made amazing friends and participated in a lifestyle that has helped our family develop deep respect for the land and God’s creatures that supply food, fuel and fiber.  Our boys have learned responsibility and compassion, developed critical thinking and communication skills, and proven successful as livestock managers and good stewards, due, in large part, to the choices we’ve made to be a beef cattle farm family.

My roles as the 2012 Missouri CattleWomen’s Association president, a Missouri Speaking of Beef spokesperson and a member of the Cattlemen’s Beef Promotion and Research Board are not so much about pushing a product, but more about giving back to a commodity, a community – the beef cattle legacy – that’s helped shape my life.  “I Heart Beef” isn’t just a slogan in February to me. It’s a reality. I love the cattle. I love the community. I love the nutritious and delicious beef dishes that keep our family satisfied and healthy. And I’m tickled medium-well pink to be part of this great beef industry.

A recipe to simplify life.

As a writer and speaker, graphics designer, preachers wife, Sunday School teacher and beef cattle farmer, I am always on the hunt for anything to simplify my life! One of our family favorites gets me out of the kitchen while the crock pot does the cookin’ and then welcomes me back with a savory supper when we’re ready.

Crock Pot Swiss Steak

2 1/2 lb. Round Steak                        1 10.5 oz can French Onion Soup

1/2 tsp. Salt                                         3 Tbsp. Cornstarch

1/8 tsp. Pepper                                   1/4 c. Water

1 16 oz. Can Stewed Tomatoes

Cut meat into serving size pieces and season with salt and pepper. Place all ingredients, except cornstarch and water, in a cooker. You can add some water and/or beef broth if needed. Cover. Cook on LOW for 8 to 10 hours. Make a paste of cornstarch and water at end of cooking time. Stir into steak mixture. Cover and cook on HIGH for 15 minutes, or until thickened.

Tips: Serve with cooked noodles. Leftovers make a great stew starter. Just add vegetables and additional water or broth as needed. Even the leftover noodles can go back in the pot!

Find more recipes at MoBeef.org and BeefItsWhatsForDinner.com.

I’m excited to feature a guest blog post featuring beef and the heart each Monday throughout February (Heart Month). This post, written by Team Beef runner and busy mom Tara Cassidy, is one we can all relate to and really appreciate. Beef keeps her heart healthy to raise four children and to continue running daily, but it also serves as the center of the Cassidy family mealtime, allowing love to affect their hearts and love for one another.

As the mom of four incredible children and wife to a hard-working husband, having a healthy heart is pretty important to me. The kids depend on me to pack their lunches, wash their clothes, tuck them in at night, and guide them through life as they grow. Like most moms and wives, I am really busy with all of my own activities and theirs, but it is important that I take the time to feed my family nutritious meals that taste good. Knowing that I am an example to my children, it is equally important that I take good care of myself physically and mentally – both reasons that I run.

Currently, I’m training to run my eighth and ninth half marathons in March and April. I also run my own business, play taxi to the kids for their variety of activities and somewhere in there I try to educate and feed my very active children. With 29 cuts of lean beef to choose from, it is easy to prepare a nutrient-dense, filling and heart-healthy meal, which is why beef hits our dinner table many nights each week.

Lean beef aides my own body in recovery after a tough track speed workout or a race. It fuels my (almost) 13-year-old son before football and basketball games. It also gives my 10-year-old daughter and 6-year-old son a healthy caloric boost and lots of natural vitamins and minerals to keep them going during their weekly boot camp classes. Not immune to the power of protein is my 3-year-old daughter, who spends much of her time pedaling, swimming and climbing jungle gyms each day. It makes me feel good as a mom to know that what I put on the table benefits us all and helps us to lead such active lives. All of my children will readily discuss how lean beef is part of our healthy diet, gives them energy and keeps their hearts strong.

Running several days each week and fueling my body with healthy cuts of beef as part of my diet helps to keep my heart strong, cholesterol in normal ranges, and reduces my risk of developing Type II diabetes. The latter reason strikes home especially as a 2-time insulin dependent gestational diabetic. Lean beef helps keep me fueled for my long and short runs and helps my muscles to repair quickly afterwards. Running is mentally relaxing, which is a quality that makes me both a better mom and wife. Broken down, the equation is actually quite simple: Lean beef + Running + Healthy Heart = Happy Mom and Wife.

A recipe my family loves!

Spending a lot of time in the kitchen doesn’t usually work out well for me, so I am a fan of slow cooker meals that are family friendly and healthy at the same time. When I asked my kids what recipe I should offer in this blog post their answer was clear. They all wanted, “That stuff you put on top of the crunchy cabbage.”

Asian-style Beef and Cabbage

• 2.5 lbs chuck roast trimmed or other roast
• ½ cup soy sauce
• ¾  tsp ginger
• ¾  tsp all spice
• ½ cup ketchup
• 3T honey
• ½ cup hoisin sauce
• 1tsp dried garlic powder
• 1 head of cabbage cut into shreds

Put everything except the cabbage into a slow cooker on low for 8 hours or until beef shreds easily. Shred beef. Serve over large bed of fresh cabbage shreds.

Find more healthy beef recipes and Team Beef recipes at MoBeef.org

Wow! Every farmer I’ve talked to lately has said this is the nicest winter they’ve seen in a long time. A year ago we were nearly waist deep in snow as blizzard conditions were upon us. I’ll never forget seeing it pile up so quickly.

I’ve waited a bit for all the new year discussion drop off a bit. Everyone was talking resolutions. I don’t know about you, but gave that up some time ago. I’m a bigger fan of setting real goals, coupled with tactics to reach them and then going after it. Oh well, that’s my two cents.

2012 will be an interesting year for our family. During this year, our oldest boys will become teenagers! Those who know me will tell you I don’t act old enough to be the father of teenagers (notice I said act because I fear I am beginning to look it)!

The teen years seem to be the time that children test many ideas, especially their parent’s ideas. I’ve read alot lately about teens, especially girls, focusing on food, eating and fitness. Some are motivated by how they look, some by athletic goals, some focus more on food than fitness and many just need to focus on something!

One thing is clear. Teens need well-balanced diets and fitness regimines in order to try to give some foundation to their changing bodies and lives. We encourage our boys to try a variety of foods, and to not be afraid of hard work and to participate in a sport they enjoy. It has been alot of fun watching their tastes mature and seeing them eat things now that a few short years ago were “too spicy”, “too hot” or just plain “yucky”!

Football is the favorite sport at our house, for both the boys who play and Mom and Dad who spectate. We established the fact that protein is the basic building block of muscle a number of years ago. Even little boys want big muscles (just ask our two year old who is more than willing to show his off in some flexing moves his big brothers taught him)! Beef, of course, is an excellent source, and provides needed iron, zinc and b vitamins that our growing athletes need.

Hard to believe the BCS championship is over, and that the Super Bowl is drawing closer! Stay posted for some great beef recipes that will make watching the game with teenagers or anyone else a lot of fun!

We’re a few days into 2012. Have you made your New Year’s Resolution yet? It seems every year I decide to take my time to figure it out, and then I’m a month in, have never made one, and decide it’s too late.

But this year is different for me, and it can be for you too! If your 2012 resolution has anything to do with eating healthy, boy-oh-boy do I have some great news for you!

BOLD research a victory for lean beef

A new study published in the January 2012 edition of American Journal of Clinical Nutrition shows that beef can play a beneficial role in a cholesterol-lowering diet, despite commonly held beliefs. The study found that diets including lean beef every day are as effective in lowering total and LDL “bad” cholesterol as the gold standard of heart-healthy diets (DASH, Dietary Approaches to Stop Hypertension).

The Beef in an Optimal Lean Diet (BOLD) clinical study (Effects on Lipids, Lipoproteins and Apolipoproteins), 1 conducted by The Pennsylvania State University (PSU) researchers, evaluated adults with moderately elevated cholesterol levels, measuring the impact of diets including varying amounts of lean beef on total and LDL cholesterol levels. Study participants experienced a 10 percent decrease in LDL cholesterol from the start of the study, while consuming diets containing 4.0 and 5.4 oz. of lean beef daily.

“This research sheds new light on evidence supporting lean beef’s role in a heart-healthy diet. Study participants
ate lean beef every day and still met targets for saturated fat intake,” says Penny Kris-Etherton, PhD, RD,
distinguished professor of nutrition at PSU and the study’s principal investigator. “This study shows that nutrientrich lean beef can be included as part of a heart-healthy diet that improves risk factors for cardiovascular disease.”

Click here to read the actual journal article.

Learn how you can incorporate lean beef in your healthy lifestyle

Since the BOLD research has been published, beef has been ranked No. 1 in a WebMD blogger’s “Five foods you don’t have to give up this year.” In the same line up as chocolate, coffee, roasted nuts and whole eggs, this list seems too good to be true. But it’s not! With this BOLD research to back it up, you can feel good about eating lean beef.

For more resources to learn about lean beef and nutrition, visit BeefNutrition.org and MoBeef.org.

Christmas is just a few days away. We’re all trying to decide what to make for Christmas dinners, knowing that everyone brings the same things every year. But we also know that we’re often stuffed before we get to the meal because of all the snacking we do. Well, these Beef Pinwheels are the perfect appetizer – few ingredients and easy to make. Not to mention, if we’re going to be snacking, we might as well be snacking on something with some protein, right? And with so few ingredients, it’s easy to change up and fix how your family will like it. We hope you enjoy the recipe, and have a very Merry Christmas!

Beef Pinwheels

Total recipe time: 30 minutes
Makes 72 appetizer

Ingredients

• 1 package (16 to 24 ounces) fully-cooked boneless beef pot roast with gravy
• 1/2 cup shredded asiago cheese
• 1 package (17.3 ounces) frozen puff pastry (2 sheets), defrosted
• 4 green onions, cut in half lengthwise, then cut into thin long strips

Instructions

1. Heat beef pot roast with gravy in microwave according to package directions. Remove pot roast from container; discard gravy. Shred pot roast in large bowl with 2 forks; stir in cheese. Set aside.
2. Heat oven to 400°F. Spray 2 metal baking sheets with nonstick cooking spray. Unfold each puff pastry sheet onto lightly floured surface.
3. Cut in half with sharp knife or pizza cutter to make four 10 X 4-3/4 inch rectangles.
4. Working with 1 rectangle at time, place a long side in front of you. Place 1/4 of the beef mixture onto pastry, leaving a 1/2 inch border on the long side closest to you. Lay 1/4 of the green onion strips lengthwise over beef mixture. Roll up pastry jelly-roll fashion starting with long side opposite you. Brush water along border and seal pastry. Repeat with remaining pastry, beef mixture and green onions.
5. Cut pastry rolls crosswise into 1/2-inch thick slices, forming pinwheels. Arrange 1 inch apart on prepared baking sheets. Bake in 400°F oven 15 to 17 minutes or until golden brown, rotating pans halfway through baking. Transfer pinwheels to wire rack; cool slightly. Serve warm.

Find more appetizer recipes, including our favorite, Holiday Beef Crescents, at MoBeef.org! Visit our Holiday Roast Central for recipes and tips to make beef the center of your Christmas feast!

With Christmas less than two weeks away, it’s time to start planning meals for Christmas Eve and Christmas Day. A couple posts ago, I offered up a great holiday roast recipe for Herb-Topped Beef Roast with Roasted Cauliflower. If that recipe isn’t your style, I’ve offered another delicious recipe below. It doesn’t require many ingredients, and many of them may already be in your pantry. Nervous to try you first holiday roast this Christmas? Visit our Holiday Roast Central for great roasting tips, step-by-step instructions and more beef recipes.

Dijon and Herb Rubbed Beef Roast with Cranberry Sauce

Total recipe time: 2-1/2 to 3-1/4 hours
Makes 8 to 10 servings

Ingredients

• 1 beef rib roast (2 to 4 ribs), small end, chine (back) bone removed (6 to 8 pounds)
• 3 tablespoons plus 2 teaspoons Dijon-style mustard, divided
• 1 tablespoon steak seasoning blend
• 1 teaspoon dried rosemary leaves
• 3 cups fresh or frozen cranberries
• 1/2 cup honey

Method

1. Preheat oven to 350°F. Combine 3 tablespoons mustard, steak seasoning and rosemary in small bowl. Rub evenly onto all surfaces of beef roast.
2. Place roast, fat-side up, in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat or touching bone. Do not add water or cover. Roast in 350°F oven 2-1/4 to 2-1/2 hours for medium rare; 2-3/4 to 3 hours for medium doneness.
3. Meanwhile, combine cranberries and honey in medium saucepan; bring to a boil, stirring occasionally. Reduce heat; simmer 10 to 15 minutes or until berries burst and mixture is syrupy. Stir in remaining 2 teaspoons mustard; remove from heat. Set aside.
4. Remove roast when meat thermometer registers 135°F for medium rare; 150°F for medium doneness. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare; 160°F for medium.)
5. Carve roast into slices; season with salt and pepper, as desired. Serve with cranberry sauce.

Nutrition information per serving, 1/8 of recipe: 395 calories; 12 g fat (5 g saturated fat; 5 g monounsaturated fat); 113 mg cholesterol; 411 mg sodium; 22 g carbohydrate; 1.8 g fiber; 47 g protein; 13.6 mg niacin; 1.0 mg vitamin B6; 2.7 mcg vitamin B12; 3.2 mg iron; 55.1 mcg selenium; 8.8 mg zinc; 182.3 mg choline.

Nutrition information per serving, 1/10 of recipe: 316 calories; 10 g fat (4 g saturated fat; 4 g monounsaturated fat); 91 mg cholesterol; 328 mg sodium; 18 g carbohydrate; 1.5 g fiber; 38 g protein; 10.9 mg niacin; 0.8 mg vitamin B6; 2.2 mcg vitamin B12; 2.6 mg iron; 44.1 mcg selenium; 7.1 mg zinc; 145.8 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.

Beef is a commonsense breakfast option. Rather than starting with the normal, go-to carbohydrates, it only makes sense to start your routine with protein to help you tackle your hectic day ahead! Beef makes it easy to incorporate more protein into your breakfast routine. Lean beef is a perfect partner for your everyday breakfast favorites like whole grains, fruits, vegetables and low-fat dairy products, making it simpler to start your day in a balanced way.

Beefy Sweet Potato Hash

Total Recipe Time: 35 to 40 minutes

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 pepper sauce
• Chopped fresh cilantro

Method

1. Combine sweet potatoes, onion and taco seasoning in large nonstick skillet over medium heat. Add water. Cover and cook 8 to 10 minute 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.
2. Meanwhile, combine sour cream and hot sauce in small bowl. Set aside.
3. 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.
4. Garnish with cilantro, as desired. Serve with sour cream mixture.

Makes 4 servings

Click here to watch Ashley McCarty, Team Beef runner and cattle farmer, demonstrate this tasty recipe on KTVO-TV.

Cook’s Tip: 1-1/2 teaspoons each cumin and chili powder may be substituted for taco seasoning.

Cook’s Tip: Beefy Sweet Potato Hash can be served by itself or use in on one of these delicious breakfast creations. Tacos: Evenly divide hash mixture into eight warmed 6 to 7-inch corn tortillas. Garnish with cilantro and serve with sour cream mixture. Burritos: Evenly divide hash mixture and cilantro, as desired, into four warmed 10-inch flour tortillas; fold burrito-style. Serve with sour cream mixture. Beef and Egg Sweet Potato Hash: Prepare recipe as directed. Top hash with egg, prepared as desired. Garnish with cilantro and 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.

Try more beefy breakfast recipes, like Beefy Breakfast Burritos, Beef Breakfast Pizza Ole, or Beefy Breakfast Rolls.

Mashed potatoes and gravy, dressing, pumpkin pie, you know exactly what sides you’re making for this year’s Thanksgiving feast. Except what you’re putting on the big platter in the middle. Traditional choices can make everyone tired, so we suggest going a a different route this year. Looking to lean beef roast can provide a new, mouthwatering option for everyone at your dinner table. Plus, the protein and B vitamins in beef will keep everyone up and going for some family fun!

Now that’s something we can all be thankful for!

Herb-Topped Beef Roast with Roasted Cauliflower

Total recipe time: 1-3/4 to 2-1/4 hours
Makes 12 to 16 servings

Ingredients

• 1 beef top loin (strip) roast (about 3 to 4 pounds)
• 4 teaspoons minced garlic, divided
• 1 tablespoon plus 1 teaspoon fresh thyme leaves
• 2 heads (about 2-1/2 pounds each) cauliflower, separated into florets
• 6 tablespoons olive oil, divided
• Salt and pepper
• 2/3 cups dry Italian-seasoned bread crumbs

Method

1. Preheat oven to 325°F. Press 2 teaspoons of garlic evenly onto all surfaces of beef roast. Press thyme evenly over roast.
2. Place roast, fat-side up, on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast on center rack in 325°F oven 1-1/4 to 1-1/2 hours for medium rare; 1-1/2 to 1-3/4 hours for medium doneness.
3. Meanwhile, toss remaining 2 teaspoons garlic, 4 tablespoons oil and cauliflower on rimmed baking sheet. Season salt and pepper, as desired. Cover with aluminum foil; bake on lower rack 45 minutes. Combine bread crumbs and remaining 2 tablespoons oil. Remove foil; sprinkle bread crumbs evenly over cauliflower. Continue to bake, uncovered, 30 to 45 minutes or until crumbs are golden brown and cauliflower begins to brown.
4. Remove roast when meat thermometer registers 135°F for medium rare; 150°F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare; 160°F for medium.)
5. Carve roast into slices; season with salt and pepper, as desired. Serve with cauliflower.

Wow! Since our last vist, the weather sure has driven me inside to do my visiting! This is the type of day where a good cup of hot coffee and a warm fire brings comfort.

I love Thanksgiving time for so many reasons. Of course big meals are a factor for me, but time together with family just relaxing, visiting and enjoying each other’s company is even more important.

Several blogs ago, Kaity posted ideas about family meal times. I hope you looked at that. Our busy family gets to sit down together more often than you might think. We just make it happen. Of course, I’m blessed with a wife who can put a great meal together in a hurry which allows us to grab a bite together even if we only have 15 minutes before loading the car to head off to practice or 4-H.

Meal time is a great time to teach kids about nutrition. We talk with our boys about protein, energy and vitamins because they can easily relate to what their bodies are craving as they grow and play. It’s not very hard to bring the topic up as we sometimes have to remind the little ones to “eat your meat if you want your muscles to be big for football” or “drink your milk if you want to have strong bones and teeth!” They’ll often ask “Do I have to?” and that’s when, uknown to them, the educational door gets flung wide open. Our older boys will sometimes grab the bull by the horns and do the teaching and encouraging for us!

Now then, after Thanksgiving, all I’m usually thinking about is how the great feast caused my belly to grow! A little nap and a backyard game of football with the boys usually helps burn enough calories for me to be ready to help clean up the pumpkin or pecan pie that evening!

Here’s to all the things we have to be thankful for this year: warm homes, big dinners, pumpkin pie and especially our families! I’m looking forward to visiting with you again next time!

Happy Thanksgiving to you and yours!

Hello everyone! Some of you may remember my past chats – Front Porch and Fire Side. After a longer sabatical than I had planned, here I am again. I really enjoy blogging, and reading other’s blogs. If you are reading this, I figure you like reading blogs also.

I titled today’s entry, Front Porch Chat because it has been a beautiful day at my house, temperature-wise. While overcast, a glass of tea on the porch isn’t out of the question. However, we are certainly entering that time of year when the Fire Side may be more appropriate. I’ll make the call, but rest assured the chat will still be focused on whatever is on my mind!

Some of you may still be wondering who in the world this guy is, and why I’m writing on the MOBeef Update. I’m a State Beef Council employee, farmer, and most importantly a dad and husband. Nearly every day, all four areas of my life are fully engaged, so you are bound to hear alot about all of them.

You can summarize my world in one word: busy. Tonight, as I write, my wife is fixing real supper for her and the younger boys, and sandwhiches for me and the older boys so I can take them and a couple of their buddies to football practice. I’ll be good dad tonight, because they don’t know I’ve already packed beef snack sticks in the truck for them to eat on the way home!

We’ve got to leave soon, so I’ll sign off. I hope you are going to get some beef protein in your diet this evening as well!

November. The time of year when people share what they’re thankful for. I know I’m thankful for the farmers and ranchers who care for their cattle each and every day. I’m thankful for safe, wholesome beef to nourish my body every day. And I’m thankful for a my job with the Missouri Beef Industry Council because I have the opportunity to tell people throughout Missouri why they should be thankful for those same things. Everyone is thankful for something, be it big or small.

But, have you ever wondered what beef might be thankful for?

• The grill? You bet! Beef and the grill go together like the changing weather and falling leaves. Learn the secrets to grilling beef and grill times for your favorite cuts on our website.

• Spices? Bring them on! Beef loves a good rub or marinade. Knowing what spices to use and how to make a flavorful marinade will make you a master in the kitchen.

• Carving knives? Steak knives? Well, they certainly aren’t called chicken knives! There is nothing like a juicy steak or a flavorful roast on the table. Carve your favorite roast with ease by following our simple tips or dig into a mouth-watering steak perfectly prepared under the broiler.

It only seems right that the things beef would be thankful for, are often things we need to make our beef just the way we like it! With the right cut of beef and these tools to help, you can provide a meal your entire family will be thankful for! My suggestion? The Holiday Beef Tenderloin with spiced cranberry-pear chutney, found on MoBeef.org.

On Thanksgiving Day, and every day, remember to be thankful!

We all know that having a meal together as a family is important. But do we know why it’s so important? The Beef Checkoff offers a toolkit and learning materials that focuses on making the most of family mealtimes and the effect they can have on children and adults alike. These reasons to make family mealtimes a priority are helpful in keeping your family happy and healthy.

Family mealtimes foster family togetherness.
Eating together is one important way to build a sense of family unity. Developing a sense of family identity and togetherness helps children feel safe and secure in a world that can be confusing. Mealtime conversations – both the talking and the listening – are more important than where you actually eat together or the specific foods that are served.

Family mealtimes help prevent behavior problems.
If you want to keep your child from getting into trouble, family mealtimes are a great place to start. The more often that families eat together the less likely teenagers are to become depressed, use illegal drugs, abuse alcohol, smoke cigarettes, develop eating disorders, or get pregnant. A simple family habit leads to impressive benefits for kids.

Family mealtimes help children do well in school.
Mealtime conversations also translate into success at school. As children listen to adults talk, they learn important language skills, such as new vocabulary and putting words into sentences. These skills, which are necessary for understanding what you read and for expressing yourself verbally, then help children do better in the classroom and on tests.

Family mealtimes help improve children’s nutrition.
What you put on the table is also important. When families make mealtimes more of a priority, they naturally tend to pay more attention to what is served. Children who have more family meals get more of the nutrient-rich foods that build strong bodies and smart brains: more fruits, veggies, lean meats, and milk; fewer fried foods and soft drinks.

Family mealtimes help prevent weight problems.
Smart eating habits help children grow up with a healthy weight, avoiding problems like being seriously overweight or developing an eating disorder. During family meals, you can model positive, healthy habits for your children, such as eating slowly, enjoying a variety of foods, and stopping when you are comfortably satisfied rather than overstuffed.

Click here to learn more about Enriching Family Mealtimes. To find supplemental recipes and ways to include kids in cooking, Family-MealTimes.org is a great resource!

Food safety requires a deep commitment from both those who produce food, and those who prepare and serve it. Therefore, it is not only important to know what the beef industry is doing to ensure the production and shipping of safe beef, but also how consumers can properly prepare it at home.

Cattle farmers and ranchers have invested $30 million to beef safety research and programs since 1993.

From farm to table, the beef industry has a long-standing commitment to providing the public with the safest food possible. This pledge is backed by research, application of safety best practices and public education.

Beef’s primary focus is E. coli prevention. Today, because of research and the cooperative efforts of many partners in the beef supply chain, extensive efforts to reduce and eliminate E. coli are in place on farms, in feedyards and in packing plants across the country. The beef industry is also deeply committed to eliminating potential threats from cattle illnesses such as bovine spongiform encephalopathy or mad cow disease.

Research to improve understanding of foodborne pathogens and identify new ways of controlling them continues to be a priority for the industry.

Food safety precautions are as important in the home as they are on the farm.

Rigorous testing and inspection ensures that the beef industry distributes only the safest food to the public. Nonetheless, it is important for those who prepare food — either at home or in restaurants— to know the proper cooking techniques to ensure optimal safety.

The four keys to proper preparation of beef include:

• Properly refrigerate beef until time of preparation
• Prepare beef on a clean work surface
• Test the internal temperature of beef as it cooks
• Store and refrigerate leftovers in an air-tight container.

Safe and savory ground beef requires a higher temperature than steaks and roasts, with 160 F being the optimal cooked temperature.

These facts were gathered from ExploreBeef.org, and are funded by the Beef Checkoff.

For information, recipes and more, visit MoBeef.org and BeefItsWhatsForDinner.com.

Research shows that beef is a vital source of protein, iron and many other important nutrients that sustain a healthy diet. In fact, calorie-for-calorie it is one of the most nutrient-rich foods to fuel an active and healthy lifestyle.

Here are some interesting facts on the healthy benefits of beef:

• There are more than 29 cuts of beef that meet government guidelines for lean, including consumer favorites like Tenderloin, T-Bone and 95% lean Ground Beef.

• USDA defines “lean” as less than 10 grams of total fat per 3-ounce serving.

• Lean cuts of beef have 4.5 grams or less of saturated fat and less than 95 milligrams of cholesterol (per 3-ounce serving).

• Additionally, 20 of the 29 lean beef cuts have, on average, only 1 more gram of saturated fat than a skinless chicken breast per 3-ounce serving. Discover which cuts of meat are certified lean.

• Beef is a naturally nutrient-rich food, helping you get more nutrition from the calories you take in.

• Beef has 8 times more vitamin B12, 6 times more zinc and 2.5 times more iron than a skinless chicken breast.

• A 3-ounce serving of lean beef contributes less than 10% of the calories in a 2,000-calorie-a-day diet.

• A substantial body of evidence shows protein can help in maintaining a healthy weight, building muscle and fueling physical activity — all of which play an important role in a healthful lifestyle and disease prevention.

• The cut of beef with the lowest amount of calories, saturated fat and total fat is the eye round roast and steak, with only 144 calories, 1.4 grams of saturated fat and 4 total grams of fat in a 3-ounce serving.

For information, recipes and more, visit MoBeef.org and BeefNutrition.org.

The following message and recipe comes to you from cattle farmers Pat and Patty Wood in LaMonte, Mo. Bubble Beef Pizza is this family’s go-to meal after a long day of working on the farm. On or off the farm, I’m sure we can all agree that we like to find simple and fast recipes that the whole family will really enjoy.

After an afternoon of working the cows and calves, we head to the house thinking “what’s for dinner?”  We want something quick and easy to fix, and beef pizza seems to be what the family’s tastebuds are craving.  Bubble Beef Pizza is a quick fix for a famished family ready to eat and relax after a full day’s work! We hope your family loves this recipe as much as we do, enjoy!

Pat and Patty Wood work hard to care for their cattle every day and to provide safe, nutritious beef for their family and yours.

Bubble Beef Pizza

Ingredients

• 1 ½ lbs ground beef
• 1 can (15 oz) pizza sauce
• 2 tubes (12 oz each) refrigerated buttermilk biscuits
• 1 ½ cups (6 oz) shredded mozzarella cheese
• 1 cup (4 oz) shredded cheddar cheese

So, if you read Wednesday’s blog post, you know that I’m all about tailgating this time of year, making this post pretty exciting for me! We’re working with Mizzou Sports Properties to reward tailgaters who are grilling up beef before Mizzou Tiger football games. Want to know more?

“Tiger Tailgater of the Week”

To break it down, here’s how it works. Mizzou Sports Properties staff searches the parking lots and tailgate spots surrounding Faurot Field for a tailgater who is grilling up beef as a major part of their tailgate. The lucky winner is then named the “Tiger Tailgater of the Week” and is given a basket full of grilling supplies, including a grill set, a soft-sided cooler, some steak rub, etc. To top off an awesome prize, the winner is displayed on the huge video board during the Mizzou game that day! And the good news, you’ve still got FOUR MORE chances to be spotted as a beef-loving tailgater!

Or try online…

While we give away the Tiger Tailgater of the Week package for all six home games, we also give away weekly prizes when people register online at MUTigers.com. Weekly online winners receive gift cards for beef at their local grocery stores along with a Healthy Beef Cookbook. A total of 12 registrants will win this package, one each week. Click here to register, and to see Truman the Tiger grilling up his favorite cuts of beef.

Get recipes, grilling tips and more!

To top off the contest, visit MoBeef.org/TigerTailgate.aspx to find beef recipes great for tailgating, grilling tips, beef nutrition and safety information and more. These recipes and tips are here to help you make the most of your grilling-with-beef experience.

Real Tigers Eat Beef, and talk about it on social media

Are you a tailgater who always features beef on your grill? Join our conversation on Facebook and Twitter. Click the links below to find us, and be sure to use the hashtag #RealTigersEatBeef!

Missouri Beef Industry Council 

MUTigers.com

It’s one of my favorite times of year – football season. I of course love the thrill of the game and celebrating a Missouri Tiger victory, but I’ll be honest, I’m all about tailgating! Firing up the grill, everyone bringing sides and desserts, you got it, I’m in it for the food. This recipe is great because  I can make the MoJo sauce the day before and take it to the tailgate with me, quick and simple. Try out these MoJo Beef Kabobs – they’ll score a touchdown with all your tailgate buddies!

MoJo Beef Kabobs

Ingredients

• 1 lb boneless beef top sirloin steak, cut 1 inch thick
• 1 tsp coarse grind black pepper
• 1 large lime, cut into 8 wedges
• 1 small red onion, cut into 8 thin wedges
• 1 container grape or cherry tomatoes (about 10 oz)

Sauce Ingredients

• 1/4 cup fresh orange juice
• 1/4 cup fresh lime juice
• 3 tbsp finely chopped fresh oregano
• 3 tbsp olive oil
• 2 tbsp finely chopped fresh parsley
• 1 tsp ground cumin
• 1 tsp minced garlic
• 3/4 tsp salt

Method

1. Whisk Mojo Sauce ingredients in small bowl. Set aside.
2. Cut beef steak into 1-1/4 inch pieces; season with pepper.
3. Alternately thread beef with lime and onion wedges evenly onto four 12-inch metal skewers. Thread tomatoes evenly onto four 12-inch metal skewers.
4. Place kabobs on grid over medium, ash-covered coals. Grill tomato kabobs, uncovered, about 2 to 4 minutes or until slightly softened, turning occasionally. Grill beef kabobs, uncovered, about 8 to 10 minutes for medium rare to medium doneness, turning occasionally.
5. Serve kabobs drizzled with sauce.

Cook’s Tips

• If using eight 12-inch bamboo skewers, soak them in water for at least 10 minutes before grilling.
• When cutting onion into wedges for kabobs, leave root end intact so wedges hold together during skewering.
• To make lime wedges, cut lime crosswise in half. Cut each half into quarters, forming wedges.
• Serve with tri-color couscous, which combines the flavors of spinach, tomato and basil with regular couscous. Add black beans for a fiber boost.

Find nutrition information here!

A three-day weekend calls for celebration! A Sunday evening get-together is always a must for my family. To celebrate birthdays and anniversaries, we’re planning to fire up the grill and enjoy a family hayride. And with Fall on the horizon, I think we need one last taste of the tropics. These Caribbean beef burgers with mango salsa are so good, I feel like doing the hula! I hope your family enjoys them as much as mine!

Caribbean Beef Burgers with Mango Salsa

Ingredients

• 1-1/2 pounds ground beef
• 2 tablespoons Caribbean jerk seasoning
• Salt

Mango Salsa:

• 1 large mango, peeled, coarsely chopped (about 1 cup)
• 1 tablespoon chopped fresh cilantro
• 1 tablespoon chopped green onion
• 1 tablespoon finely chopped seeded jalapeño pepper
• 1 tablespoon fresh lime juice

Instructions

1. Combine ground beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
2. Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160°F, turning occasionally. Season with salt, as desired.
3. Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.