Frozen vegetables are a freezer staple, and great for soups, stews, slow cooker meals or stir-fry. Choose your favorite types and stock up when there’s a sale. When mealtime approaches, you can grab what you’ve got and whip up a delicious meal in no time, like Szechuan Beef Stir-Fry or Stir-Fry Beef & Spinach with Noodles.
Savory spices like chipotle chili powder, paprika or cumin, to name a few, will provide lots of flavor in your slimmed down dishes, while keeping salt and fat to a minimum. Check out our Spicy Beef Sausage and Grits for a great example of the spice in action. Or how about Cumin Pepper-Rubbed Denver Steak with Avocado Salsa Verde for a flavor-packed spice rub.
Much like spices, fresh herbs, garlic and ginger can be used in so many ways to boost flavor in a recipe. Garlic makes an appearance in these Beef Skewers with Garlicky White Bean Dip — perfect as an appetizer or snack.
Research continues to stress the importance of protein before and after exercise. And that’s good news for beef lovers, because it’s a nutrient powerhouse that helps you “power up” to provide the fuel to finish a favorite workout.
So what is it about protein anyway? Enjoy our top three things (but don’t be fooled, there are many more benefits) that are awesome about protein!
But there’s more to fueling your workout than just protein. Beef offers other essential nutrients that can help you power through your workout, like iron. Iron provides oxygen to muscle cells while you are working out. It helps oxygen get from the lungs to working muscles during aerobic exercise. Iron deficiency in athletes can contribute to early muscle fatigue because muscles are receiving less oxygen.
So whether you’re a beginning athlete or a seasoned pro, eating nutritious lean beef meals before, during and after exercise will maximize performance and recovery. Staying at the top of your game has never been more delicious!
1. Layman DK, Evans EM, Erickson D, Seyler J, Weber J, Bagshaw D, Griel A, Psota T, Kris-Etherton P. A moderate-protein diet produces sustained weight loss and long-term changes in body composition and blood lipids in obese adults. J Nutr 2009;139:514-21.
2. Cribb, PJ and Hayes, A., Med Sci Sports Exerc, 38(11):1918-25, 2006.
nutrients in lean beef, such as protein, iron and B-vitamins can help satisfy you, build muscle and fuel a healthy and active lifestyle.1-5 Talk about knocking out those resolutions in a tasty way!
Did you make a resolution to cook at home more and eat out less? Good for you! Let us help you figure out a meal plan. Simply stock your fridge and freezer with some of these staple beef cuts—the Top Sirloin Steak, 93% lean or leaner Ground Beef or Pot Roast—and you’ll have a wealth of delicious and possibilities.
The Top Sirloin is a jack of all trades—and it’s a lean cut, so you can feel even better about making it go-to beef cut! Turn it into strips for stir-fry, cubes for kabobs and stews, or a tasty classic steak all on its own. Lean how to slice up exactly what you need in this quick video. Then you can try a Sirloin Steak and Tomato Salad to liven up that simple package of salad greens or an Asian Beef and Vegetable Stir-Fry chock full of colorful veggies!
When it comes to choosing Ground Beef, we recommend 93% lean or leaner options. Choices in this category qualify as lean—meaning they have less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol per 3.5-oz cooked serving.6 A simple method to get a delicious meal on the table in 30 minutes or less is to use Ground Beef in your skillet. With just a few simple steps, you’ll have Spy Thai Beef or Beef and Asparagus Pasta Toss on the table for your hungry family.
And if you’re a fan of the slow cooker, a Pot Roast will be your new favorite! Pop it in the slow cooker with a bit of onion and garlic and leave it be. By the time you get home from work, you’ll have a delicious and versatile protein base for whatever flavor you’re feeling.
1. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr 2008;87:1558S-61S.
2. Paddon-Jones D, Short KR, Campbell WW, Volpi E, Wolfe RR. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr 2008;87:1562S-6S.
3. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010. Available at: http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf.
4. Wolfe, R. The underappreciated role of muscle in health and disease. Am J Clin Nutr 2006; 84:475-82.
5. Dietary Guidelines Advisory Committee. 2010. Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010, to the Secretary of Agriculture and the Secretary of Health and Human Services. U.S. Department of Agriculture, Agricultural Research Service, Washington, DC.
6. U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory. 2012. USDA National Nutrient Database for Standard Reference, Release 25. Available at: http://www.nal.usda.gov/fnic/foodcomp/search/.
1. Lean beef can be part of a heart healthy diet
Multiple research papers published from Penn State University Clinical Nutrition Research Center on the BOLD (Beef in an Optimal Lean Diet) study have shown that a heart healthy diet, including lean beef daily, leads to simultaneous reductions in a variety of risk factors for heart disease including total cholesterol, LDL cholesterol (often called ‘bad cholesterol’), and blood pressure.
2. Today’s beef is a satisfying lean protein choice to support your weight loss goals
Protein plays an extremely important role in weight loss, and lean beef is equipped to provide you all the research-proven benefits. Research shows that protein rich food like lean beef may help increase feelings of fullness and control cravings, while also packing the ideal levels of a key compound called leucine, which helps your body build calorie burning muscle.
3. Lean beef is packed with nutrients you need, not excessive calories that you don’t
Calorie for calorie, it is hard to beat all the nutrients you get from a single serving of lean beef. When you are watching and reducing your calorie intake to aid in your weight loss efforts, it can be hard to get all the nutrients that your body needs to stay nourished and energized. Just a 3oz serving of lean beef contains more than 10% of your daily needs of all these essential nutrients - protein (50%), zinc (39%), vitamin B12 (37%), selenium (24%), phosphorus (20%), niacin (18%), Vitamin B6 (16%), iron (14%), riboflavin (12%).
4. With so many flavorful ways to prepare lean beef, you can keep your diet exciting and fresh
A major downfall of “healthy diets” is associated with their bland menus. Lean beef brings the variety and flavors that you love with the health punch your body needs. Don’t relinquish your taste buds to bland proteins and steamed vegetables when you can enjoy dishes like beef chili, fajitas, and sweet potato hash.
2015-2020 Dietary Guidelines for Americans (DGA) have been released, and with the New Year hype around making resolutions to get in better shape, eat more nutritious foods, and live a healthier lifestyle, it’s possible that the updated guidelines will influence your readers’ health and wellness goals for 2016 and beyond.
As the dietary guidelines say, lean beef is a nutrient-rich food, which is one reason why we believe beef is a wholesome, high-quality protein for health that helps us get back to the basics of healthy eating. Ultimately, we want to take the opportunity to explain how the new DGA is helping people think about how they’re eating beef – in terms of portion size and lean options – and how they pair lean beef with other foods, like whole grains, fruits and vegetables, in a healthy meal like Szechuan Beef Stir-Fry, Marsala Roasted Tenderloin with Shiitake-Leek Compote or a Smoky Round Roast with Garlic Kale.
Not only do the guidelines reaffirm the role of lean beef in a healthy diet, they confirm that Americans are, on average, consuming fresh, lean red meat (which includes lean beef) at levels consistent with the 2015 Dietary Guidelines. And that’s good news for beef lovers!
Here are a few recommendations from the DGA that we’d like to highlight:
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