May is Beef Month in South Dakota. This tradition began more than 40 years ago and recognizes beef production as one of South Dakota's largest economic sectors.
Beef production is good for the state's economy. From cattle producers to feed manufacturers, equipment dealers and food marketers, thousands of South Dakotans play a role in bringing beef from pasture to plate.
There is plenty of good news about lean beef this month, and every month. Thanks in part to the beef checkoff, paid by South Dakota beef producers, we have emerging research that supports findings that protein, like that enjoyed in lean beef, can help people maintain a healthy weight, build muscle and gain the energy they need for active lives.
Speaking of active lives, it's important to point out that May is also National Physical Fitness Month. Regular exercise is a critical part of staying healthy and it also helps with maintaining a healthy weight. Health professionals recommend that adults get at least 30 minutes of moderate physical activity at least five days per week.
The South Dakota Beef Industry Council realizes the importance of exercise and a healthy diet. To help demonstrate this, the beef council has developed the South Dakota Team BEEF program. S.D. Team BEEF is a group of local runners and health enthusiasts who recognize the nutritional benefits of lean beef and the vital role this high-quality protein plays in their training. Members understand that beef is a nutrient powerhouse that can help provide fuel for daily moderate exercise. For more information about S.D. Team BEEF visit http://www.sdbeef.org.
Did you know that a 3-oz. serving of lean beef gives you nearly half of your Daily Value for protein for about 150 calories on average? Or, that you'd need to eat three cups of raw
spinach, nearly nine 3-oz. servings of Atlantic farmed salmon, or nearly three 3-oz chicken breasts to get the same amount of iron found in one 3-oz. serving of beef?
Eating lean beef as part of a balanced diet and being physically active can be part of the solution to maintaining a healthy weight. Beef plays an important role in overall health, including a role in weight control.
Kick-off the summer grilling season and choose beef to prepare a healthy meal in minutes. This Farmer's Market Steak Salad recipe is a great way to take advantage of seasonal fresh fruits and vegetables and help you create a healthy and enjoyable family meal.
For more information contact Holly Swee, RD, LN Director of Nutrition & Consumer Information for the South Dakota Beef Industry Council at 605-224-4722 or visit http://www.sdbeef.org.
Farmer's Market Steak Salad
Total Recipe Time: 30 to 35 minutes
12 ounces grilled beef steak, cut into slices
3 cups cooked brown rice, prepared without salt or fat
2 cups grilled asparagus pieces
1 cup grilled yellow squash, cut lengthwise in half, then crosswise into 1/4-inch thick slices
1 cup diced, seeded tomatoes
1 cup canned drained cannellini or great Northern beans
1/4 cup fresh basil, thinly sliced
1/4 cup white wine or balsamic vinaigrette
Salt and pepper
1. Combine rice, asparagus, squash, tomatoes, beans and basil in large bowl. Drizzle with dressing and toss to combine.
2. Top rice mixture with beef slices. Season with salt and pepper to taste.
Recipe adapted from and photo as seen in The Healthy Beef Cookbook, published by John Wiley & Sons.
Makes 4 servings.
Cook's Tip: To prepare asparagus on grill, preheat charcoal or gas grill according to manufacturer's directions for medium heat. Toss 1 pound asparagus with oil. Place asparagus in center of grid over medium, ash-covered coals. Grill asparagus, uncovered, 6 to 10 minutes (over medium heat on preheated gas grill, covered, 8 to 12 minutes) or until crisp-tender, turning occasionally. When cool enough to handle, cut asparagus into pieces.
Cook's Tip: To prepare yellow squash on grill, preheat grill according to manufacturer's directions for medium heat. Cut squash in half lengthwise, brush with oil. Place squash halves in center of grid over medium, ash-covered coals. Grill squash, uncovered, 8 to 12 minutes (over medium heat on preheated gas grill, covered, 7 to 11 minutes) or until crisp-tender, turning occasionally. When cool enough to handle, cut squash into 1/4-inch thick slices.
Nutrition information per serving, using top sirloin steak: 415 calories; 7 g fat (2 g saturated fat; 2 g monounsaturated fat); 49 mg cholesterol; 426 mg sodium; 53 g carbohydrate; 7 g fiber; 35 g protein; 10.8 mg niacin; 0.9 mg vitamin B6; 1.5 mcg vitamin B12; 4.9 mg iron; 46.4 mcg selenium; 6.3 mg zinc.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.