Fuel your family — beef for strength
Whether it’s the backyard, kitchen or a tailgate, families can enjoy the great taste of beef at any meal occasion. Create nutritious meals with perfectly-portioned kabobs featuring the season’s freshest ingredients or capitalize on beef’s versatility by preparing a quick, easy and delicious ground beef meal sure to please the entire family. Incorporate beef into your meals to give everyone in your family the strength to make the most of their day.
Beef has a unique mix of nutrients, including high-quality protein, iron, zinc, choline, selenium and vitamins B6 and B12, essential for growth and development in infants and children. Additionally, children need iron and zinc for development, learning, behavior and growth. Beef is a natural source of more than 10 essential nutrients including protein, zinc and iron, which can help prevent harmful nutrient deficiencies.
The essential nutrients found in beef, like protein, iron, zinc and B vitamins, provide our bodies and minds with the fuel we need at all stages of life to be the strongest version of ourselves. A wealth of research has linked protein to favorable lifestyle markers such as healthy body weight and/or weight loss, maintaining and building muscle, and overall diet satisfaction. When you’re looking for ways to improve your health, manage your weight or satisfy your appetite, consider all that protein can do for you. Protein helps support strong, lean bodies. Eating at least 4 ounces of high-quality protein from foods like beef at each meal provides your body with energy to lead an active lifestyle. Research has also shown exercise is more effective for weight management when paired with a higher-protein diet, and beef provides the amino acids necessary for building and replenishing muscles.
Adding more protein to your meals — from foods in the meat and dairy groups, for instance — can be a simple way to help manage several age-related health issues. One of the most notable benefits of high-quality proteins, like beef, in your diet is its ability to build and maintain muscle. As we age, getting the right amount of protein becomes increasingly important to fight off diseases like sarcopenia (loss of muscle mass), type-2 diabetes and osteoporosis.
Choose Strong: When choosing beef to include in your meals, it’s important to pick lean options. Look for cuts that have the word “loin” or “round,” and opt for ground beef that is 90 percent or leaner.
For a nutritious and fresh, go-anywhere meal try these Hoisin BBQ Kabobs with Pineapple Salsa. Little and big hands alike can enjoy bite-sized beef cubes, topped with a colorful four ingredient salsa.
Hoisin BBQ Kabobs with Pineapple Salsa
All you need:
• 1-1/4 pounds beef Top Sirloin Steak Boneless, cut 1 inch thick
• 1/3 cup ketchup
• 2 tablespoons hoisin sauce
• 1/2 teaspoon black pepper
• Salt (optional)
• 1 cup diced fresh pineapple
• 1/2 cup diced red bell pepper
• 1/2 cup diced hothouse cucumber
• 2 teaspoons rice vinegar (optional)
All you do:
• Combine Pineapple Salsa ingredients in small bowl. Set aside.
• Combine ketchup and hoisin sauce in another small bowl; set aside. Cut beef steak into 1-inch pieces. Thread beef pieces evenly onto four 10 to 12-inch metal skewers. Season kabobs evenly with pepper.
• Place kabobs on rack in broiler pan so surface of beef is 3 to 4 inches from heat. Brush beef generously with some of reserved sauce mixture. Broil 7 to 9 minutes for medium rare (145°F) to medium (160°F) doneness, turning once and brushing with remaining sauce mixture. Season beef with salt, if desired. Serve kabobs topped with Pineapple Salsa.
Nutrition information per 3-oz serving: 258 Calories; 7g Total Fat; 2g Saturated Fat; 3g Monounsaturated Fat; 62mg Cholesterol; 421mg Sodium; 15g Total carbohydrate; 34g Protein; 2.5mg Iron; 10.1mg Niacin; 0.8mg Vitamin B6; 1.8mcg Vitamin B12; 6.3mg Zinc; 38.4mcg Selenium; 1.3g Fiber.
The information is not intended as medical advice. Please consult a medical professional for individual advice.
Rachelle Deutz is a registered dietitian at Hy-Vee in Marshall.