Fire Up the Father’s Day Grill with Lean Meats

Red meat is a Father’s Day favorite and sure to grace the menus of Father’s Day feasts around the country this weekend. For those looking for healthier options for their family celebrations, remember – not all cuts of meat are equal. Grilling can be one of the lightest ways to entertain, but it all comes down to knowing what cuts to look for how to prepare them and how to complement them with nutrient-rich additions to the menu.

Lean cuts of meat such as sirloin, have up to 34 percent less fat today than a few decades ago, thanks to new breeding, feeding and fat trimming at the grocery store. This is good news, but some still struggle to know how to cook lean beef cuts and keep them tender when the fat content is so low.

Adding lean cuts of beef to cool summer salads is an ideal way to turn up the flavor and certainly makes for a delicious and nutritious way to celebrate this Father’s Day. In time for firing up your grill this weekend, following are a few crowd-pleasing, healthy grilling recipes — each with less than 15 grams of fat.

Champagne Steak Salad with Blue Cheese -- 300 calories, 14 grams of fat

Recipe courtesy of Cattlemen’s Beef Board and National Cattlemen’s Beef Association

• INGREDIENTS
  • 2 beef Ranch Steaks , cut 1 inch thick (about 8 ounces each)
  • 1 pound green beans, trimmed
  • 2 teaspoons crushed mixed peppercorns (black, white, pink and green)
  • 2 medium red and/or yellow bell peppers, cut into quarters
  • 1 package (5 ounces) mixed salad greens
  • 1/2 cup thinly sliced red onion
  • 1/4 cup crumbled blue cheese
• Vinaigrette
  • 1/4 cup champagne or white wine vinegar
  • 2 tablespoons olive oil
  • 2 tablespoons maple syrup
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground mixed peppercorns

• INSTRUCTIONS

• Bring 1-inch water to a boil in medium saucepan. Add green beans, cover and cook 4 to 5 minutes or until crisp-tender. Drain; set aside.
• Meanwhile, combine vinaigrette ingredients in small bowl; set aside.
• Press 2 teaspoons peppercorns evenly onto beef steaks. Place steaks in center of grid over medium, ash-covered coals; arrange peppers around steak. Grill steaks, covered, 11 to 14 minutes (over medium heat on preheated gas grill, 12 to 16 minutes) for medium rare (145°F) to medium (160°F) doneness. Grill peppers 7 to 11 minutes (gas grill times remain the same) or until crisp-tender, turning steaks and vegetables occasionally.
• Carve steaks into thin slices. Cut peppers into 1-1/2-inch pieces. Season beef and vegetables with salt, as desired. Divide salad greens among four serving bowls; top evenly with vegetables. Arrange beef on salad. Sprinkle with blue cheese. Drizzle with vinaigrette.

Note: You can use Ranch or Top Sirloin cuts – both approximately 300 calories and 15 grams of fat. 

Tenderloin, Cranberry and Pear Salad with Honey Mustard Dressing – 320 calories, 14 grams of fat   

Recipe courtesy of the Texas Beef Council and The Healthy Beef Cookbook

• INGREDIENTS
  • 4 beef tenderloin steaks, cut 3/4 inch thick (approx. 4 oz. each)
  • 1/2 tsp. coarse grind black pepper
  • 1 package (5 oz.) mixed baby salad greens
  • 1 medium red or green pear, cored, cut into 16 wedges
  • 1/4 cup dried cranberries
  • Salt (to taste)
  • 1/4 cup coarsely chopped pecans, toasted
  • 1/4 cup crumbled goat cheese (optional)
• Honey Mustard Dressing
  • 1/2 cup prepared honey mustard
  • 2-3 Tbsp. water
  • 1-1/2 tsp. olive oil
  • 1 tsp. white wine vinegar
  • 1/4 tsp. coarse grind black pepper
  • 1/8 tsp. salt

• INSTRUCTIONS

• Season steaks with 1/2 tsp. pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7 to 9 minutes for medium rare to medium doneness, turning occasionally.
• Meanwhile, whisk Honey Mustard Dressing ingredients in small bowl until well blended. Set aside. Divide greens evenly among 4 plates. Top evenly with pear wedges and dried cranberries.
• Carve steaks into thin slices; season with salt as desired. Divide steak slices evenly over salads. Top each salad evenly with dressing, pecans and goat cheese, if desired.

Farmer’s Market Vegetable, Beef and Brown Rice Salad; 500 calories, 15 grams of fat

Recipe courtesy of Cattlemen’s Beef Board and National Cattlemen’s Beef Association and The Healthy Beef Cookbook

• INGREDIENTS
  • 1 lb. top round steak, cut 3/4 inch thick
  • 1 tsp. olive oil
  • 2 cups asparagus pieces (2-inch in length)
  • 1 medium yellow squash, cut lengthwise in half, then crosswise into 1/4-inch thick slices
  • 3 cups hot cooked brown rice
  • 1 cup diced, seeded tomatoes
  • 1 cup canned garbanzo beans, rinsed, drained
  • 1/4 cup fresh basil, thinly sliced
  • 1/2 tsp. salt
• Marinade
  • 1/4 cup olive oil
  • 2 Tbsp. fresh lemon juice
  • 1 Tbsp minced garlic
  • 1 Tbsp. honey
  • 2 tsp. fresh thyme, chopped
  • 2 tsp. chopped fresh oregano
  • 1/4 tsp. salt
  • 1/8 tsp. pepper

• INSTRUCTIONS

• Combine marinade ingredients in small bowl. Place beef steak and 1/4 cup marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight. Reserve remaining marinade in refrigerator for dressing.
• Remove steak from marinade; discard marinade. Place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 12 to 13 minutes for medium rare doneness, turning once. Remove; keep warm.
• Heat oil in large nonstick skillet over medium-high heat until hot. Add asparagus and squash; cook and stir 7 to 8 minutes or until tender. Toss with rice, tomatoes, beans, basil, salt and reserved marinade in large bowl.

Note: You can use round or flat-iron cuts for this recipe.

 For more ideas on heart-healthy eating, check out The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate (2009). My guidebook of tips makes healthy eating fun and more manageable. Connect with me online at @GeorgiaKostas and Facebook/Georgia KostasNutrition and visit:http://www.georgiakostas.com.

This nutrition information does not address individual health conditions. Please consult with your physician or registered dietitian to meet specific health and dietary needs.

# # #

Staying Healthy Over 60: 4 Simple Steps

Though we can’t stop our aging clock, we can certainly make an effort to stay healthy and active and lead simply healthier, happier lives. It starts by making simple food choices, staying active and understanding the unique nutritional needs as we get older.

In honor of National Senior Health and Fitness Day celebrated this week, vow to keep your body strong and get the most out of your “over 50” years. Follow these four simple steps to get you on track and moving in the right direction.

Hydrate, hydrate, hydrate

Did you know that as we get older we are more prone to dehydration? Yes, it’s true. It’s important to drink plenty of fluids, even when you aren’t craving a drink or feeling thirsty. Water keeps your mind sharp and energy levels up.  Your brain alone uses 2 cups of water daily.  Your skin and hair need it, too.  So drink up!

Fiber is your friend

As we get older, our digestive system may work more slowly; so it’s more important than ever to eat a diet high in fiber. Try loading up on high-fiber fruits and veggies, wholegrains, and beans. Not only will they help keep your digestive tract healthy, they will give you more energy throughout the day.  I recommend making at least half of your grains whole- grains and for women – working towards consuming 21 grams a day and for men 28 grams daily. How to do this? Two large fruit a day provide 8 grams of fiber; ½ cup beans provide 8 grams; 2 whole-wheat bread slices provide 4 grams, a salad provides 2 grams of fiber, a cup of cooked vegetables another 4 grams.

If you are increasing your fiber intake, be sure to do it at a gradual pace over the course of a few weeks and add more fluid to your diet as you add in extra fiber.  Fiber also acts as a pre-biotic, feeding the good bacteria in the gut, which keeps the immune system strong and may even help lower cholesterol levels, based on recent studies.

Revamp taste buds

Your sense of taste and appetite may diminish some, as your number of taste buds decrease with age, but your body still needs its nutrients.  Add natural herbs and spices to make meals more tasty, instead of adding  salt, fat or sugar. Step it up a notch in the kitchen and put a little more effort into planning and preparing your meals. Find ways to makeover simple recipes, spicing up the flavor, adding healthy veggies and trying new ways to present food attractively.

Boost vitality

Falls are more common as we get older, and can lead to serious injury, blood clots, or even disability. Incorporating physical activity into your day will not only give you more energy but will also make bones and muscles stronger. Strengthening muscles will mean you are less likely to fall and bones less likely to break. Balance and stability exercises, stretching, and core (trunk) exercises add stability and reduce falls also. Walking is an easy activity to add to your daily routine. Though I recommend at least 30 minutes of physical activity a day, it doesn’t have to be done at once. Try walking for 15 minutes at a time twice a day or even 10 minutes three times a day. Add weight training 2-3 times weekly, for 20 minutes each time.

Enjoy the difference in energy and strength, and enthusiasm from these simple steps.

For more ideas on healthy eating, calcium and fiber sources, and anti-osteoporosis exercises, check out The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate (2009). My guidebook of tips makes healthy eating more enjoyable and more manageable. Connect with me online at @GeorgiaKostas and Facebook/Georgia KostasNutrition and visit:http://www.georgiakostas.com.

This nutrition information does not address individual health conditions. Please consult with your physician or registered dietitian to meet specific health and dietary needs.

# # #

3 Earth-Friendly Recipes

In honor of Earth Day this week, be good to your body and to Mother Earth. Make an effort to eat  foods “close to the earth” with the least amount of packaging, processing, energy and use of your time. 

Here are a few “go green” recipes to enjoy this weekend and beyond.

SNACK: Pop Your Own Popcorn

Start with a jar of corn kernels. In a large stockpot, heat a healthy oil (canola, corn, etc.) and then add kernels and cover the pot with a lid. Listen for “popping” kernels for the next 1-2 minutes. When the popping stops, remove pot from the stove.  Serve popcorn hot, just straight up, or add a little Parmesan and seasonings (that stick with cheese and heat). Seasonings such as dried oregano, parsley, thyme, or unsalted Italian or Greek seasonings are delicious.

OTHER SNACKS:  unsalted, uncoated nuts, fresh fruit, fresh vegetables dipped in hummus or bean dip

INSTANT OATMEAL:  Yes, even instant counts.

Try the new larger bagged portions of instant oatmeal, prepared in 1 minute in the microwave or on a stovetop.  Convenience and speed are there, but less packaging.  The larger bag contains, in essence, multiple  “instant oatmeal packets”.  You control your portion, as well as the added salt, sugar, or sugar substitutes.  Quaker Perfect Portions comes in two flavors – cinnamon or maple syrup – and the flavors add no additional calories. Great idea!

BEANS WITH GREENS SOUP- How much earthier can you get!

Soak a package of 16-bean mixture overnight in water in a stockpot. The next day, drain the water. In a large stockpot (or slow-cooker), sauté half a pound of extra lean ground beef, chicken or turkey.  Add  unsalted broth to water, in the amount recommended on the bean package. (I like to choose Kitchen Basics broth, with the Heart-Check logo, meaning it meets the saturated fat and sodium criteria of the American Heart Association.) Add in beans and 2 cups each of the following chopped vegetables: carrots (about 5-6 big carrots), celery (ons bunch) and a large onion. You may also substitute a thawed bag of these frozen mixed vegetables.  For speed and convenience: 1) chop all veggies in a food processor, one type at a time or 2) purchase fresh chopped onions and tiny petite carrots at your grocery store; 3) buy celery sticks in water and slice in half; use the water as part of the water added to the beans for cooking.

Bring to a boil and simmer 60-80 minutes. In the last 15 minutes of cooking, add a bag of washed, chopped kale, after you have chopped it more finely into strips for quicker cooking.  Spinach may be substituted or added. Add seasonings such as a tablespoon of vinegar, your favorite unsalted seasoning blend, black pepper and garlic powder. When beans are cooked tender, enjoy a bowl-ful! Refrigerate or freeze left-overs  for a snack or meal the next day This soup tastes better each day, as flavors continue to blend. I even eat it for breakfast!

For more ideas on healthy eating, check out The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate (2009). My guidebook of tips makes healthy eating more enjoyable and more manageable. Connect with me online at @GeorgiaKostas and Facebook/Georgia KostasNutrition and visit:http://www.georgiakostas.com.

This nutrition information does not address individual health conditions. Please consult with your physician or registered dietitian to meet specific health and dietary needs.

Earth Day – Five Easy Ways to Eat Greener

Eating green is not only good for you, but good for the planet. It’s important we understand how our food is grown, processed, packaged and transported to us to make the best decisions for our health and the environment.

Make a pledge to give your eating habits a green makeover by following these simple steps. This Earth Day, there’s no better time to start.

Get real. Real foods in their most basic form are as “green” and unadulterated as you can go. The only processing and energy utilized is your own – in preparing them at home. We are talking about fresh vegetables, fruit and beans and remember, fresh is best; frozen next best. Steer away from foods processed with extra salt, sugar or fats. Stick with the basics. These more “basic” the food, the more nutrition is preserved, and the more likely your appetite to be satisfied. There’s nothing like fresh and crunchy to satisfy hunger and when it comes to snack time, nuts are an excellent  “green” go-to. Pistachios, walnuts, almonds and peanuts are all-packed with disease-fighting nutrients and can add crunch and flavor to nearly any recipe.

Above all, be sure to read food labels carefully and select foods with the shortest and most basic, understandable list of ingredients.

Veggie up. All vegetables start out green, literally and you can’t overestimate the power of adding more greens to your diet. They are chock-full of antioxidants, phyto-nutrient, vitamins and minerals, including magnesium, calcium, iron, folic acid, copper and zinc and Vitamins A and C. This wealth of nutrients protect the heart, blood vessels, bones, immune system and muscles and prevent heart disease, cancer, hypertension and bone loss. Talk about a great dollar value per nutrient value!

Try cooking your veggies in simple ways – like steaming in your microwave or stovetop – or add a little excitement by roasting your veggies in the oven, sautéing them in a skillet or grilling them on the grill. Try simple olive oil, which encrusts over the vegetable when roasted or grilled, sealing juices. Try spicing them up! Add a little heat by tossing vegetables into a powdery mix of cayenne, curry, ginger or Serrano peppers. Milder flavoring agents like fresh lemon juice, oregano, basil or seasoning blends work wonderfully, too.

Keep it local. On average our produce travels around 1,500 miles to get from the farm to your plate. Cut out the energy used to transport your food and grow your own plant foods or buy local produce at farmer’s markets. Some grocery stores also sell local produce, too, so be sure to ask. Look for “organic” or “sustainable” certifications (labeled). If you have any questions, you can always ask produce-growers at farmer’s markets how they raise what they sell.

Eat up. Most fruits and vegetables come with edible peels or stalks. Don’t toss them out – eat them! This is where most of the important vitamins and minerals are and of course, fiber, too. Making a point to eat all the edible parts of your produce will ensure you have less waste while getting the most nutritionally out of each meal.

Tap your water. Forgo plastic water bottles. They are often over-priced and certainly over-packaged especially when we have access to clean water. What’s more, municipal tap water is often times more strictly regulated (and safer) than bottled water, and contains fluoride, for cavity-resistant teeth. Save the waste and the planet by using a refillable water bottle you can carry with you at all times.

These tips will get you started on simplifying your diet, getting healthier and saving money while preserving and appreciating the earth.

For more ideas on healthy eating, check out The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate (2009). My guidebook of tips makes healthy eating more enjoyable and more manageable. Connect with me online at @GeorgiaKostas and Facebook/Georgia KostasNutrition and visit:http://www.georgiakostas.com.

This nutrition information does not address individual health conditions. Please consult with your physician or registered dietitian to meet specific health and dietary needs.

 

# # #

On Campus Vegetarian: Going Vegetarian in College

This is a guest blog post submitted by Michelle McAllister, sophomore at University of North Texas in Denton, Texas.

Are you a vegetarian? Do you have little access to a full kitchen? Are you a college student with little means to prepare a healthy vegetarian meal?

If you answered yes to any of these questions, then I can relate to you one hundred percent. Throughout various stages of my life, I have wavered back and forth between being a vegetarian and continuing to eat meat. After my freshman year of college, I finally decided make the change permanent. College cafeterias don’t exactly prepare meat in a healthy or appetizing way. There is also a lack of variety in vegetarian options that have enough protein to sustain a healthy and balanced diet.

This semester, I now prepare meals in my dorm, which has a kitchen area without a stove. I have all of the basic dorm-friendly appliance: a microwave, toaster over, and a refrigerator with a small frozen compartment. To ensure I am eating a well-balanced vegetarian diet, there are several staple items I recommend and have in my mini-fridge at all times. These items include:

• Vegetables and fruits – Carrots, celery, bananas and pre-bagged apple slices so I am ready to add fruit and vegetables into my meals
• Portable protein – Recently I have discovered that grocery stores have begun selling packaged hard-boiled eggs in packs of two and four. These have become something I like to have around because eggs cooked in any way are one of my favorite foods.
• Go-to dairy – I am always sure to have plain, Greek non-fat yogurt on-hand along with protein shakes, soymilk, cheese slices, jelly and hummus in various flavors.

Greek yogurt is a great, versatile vegetarian option. It is high in protein and calcium, and I can mix it up in a number of ways. I enjoy mixing it with mashed avocado and using it as a dip for vegetables and crackers. For a sweeter taste, I mix Greek yogurt and honey which is great with a mashed-up granola bar in the morning for a quick breakfast before my first class.

Soy milk and raisin bran cereal are another one of my favorite breakfast options and I especially enjoy this with a cut up banana. On mornings when I am in a rush to walk all the way across campus, I grab a protein nutrition shake from my fridge and drink it on the way or when I get to class. I also like to keep an energy bar of some sort or a package of mixed nuts or trail mix in my backpack. This is really convenient as I snack during my day when I don’t have a chance to make it back to my dorm between classes.

For lunch, I usually have a peanut butter sandwich with jelly or sliced bananas.  I also use my toaster oven to make a ‘grilled cheese’ sandwich. I usually have carrots and a variation of Greek yogurt dip along with my sandwich. Hummus and pita bread are also one of my favorite lunch options and if I have planned ahead, I like to add pre-chopped peppers to this sandwich.

I often eat many of these same meals for dinner since I have never been one to be picky about what kinds of foods I eat at certain times of day. In my small freezer compartment I usually fit two frozen bean and cheese burritos and a package of black bean veggie burgers.  Cans of black, pinto and red beans are always kept in my cabinet along with packages of microwave brown rice which I mix together with salsa. Every evening I wind down with a cup of soymilk and a textbook in hand reading for the next day’s class.

I encourage you to try these options and adapt them to your own taste. Next time your cafeteria is serving mystery meat casserole and oil-covered vegetables, perhaps you will choose to just return to your dorm room to have a vegetarian meal that is fresh and made with all of the right ingredients that will keep you energized and healthy.

Dietitian’s Note: In effort to find ways to encourage you to eat right, your way every day, consider having healthy dorm foods on-hand to incorporate into your daily routine. Great options include apples, grapes, oranges, nuts, raisins, dried cranberries or cherries, grape tomatoes, sliced celery, broccoli , sugar-snap peas, edamames, pico de gallo, whole wheat or nut crackers, cans of tuna and bean soups, and individual cheese slices to grab and go!

For more ideas on healthy eating, check out The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate (2009). My guidebook of tips makes healthy eating more enjoyable and more manageable. Connect with me online at @GeorgiaKostas and Facebook/Georgia KostasNutrition and visit:http://www.georgiakostas.com.

This nutrition information does not address individual health conditions. Please consult with your physician or registered dietitian to meet specific health and dietary needs.

# # #

Part II: Tips for Making 2013 Healthier

Could this be the year you keep your New Year’s resolutions all year long? It most certainly can be, even if you’ve already fallen back into old habits.

Take the pledge to follow through and achieve your goals this year. Following are tips for ensuring your healthy New Year’s resolutions last through 2013 and beyond.

Dine in – Make an effort to cook regularly at home. It will make you feel more connected to your food and allow you to take more control over your meals – the key to healthy eating. Cook easy, 5-ingredient recipes and plan on making enough so that you can enjoy extra healthy eats for leftovers throughout the week. Check out these resources for recipe suggestions – http://www.cooksmarts.com/cs-blog, www.heart.org, http://www.allrecipes.com/HowTo/Dinner-in-an-Instant/Detail.aspx, www.cookinglight.com and  www.eatingwell.com.

Allocate space – Set aside your own shelf in your pantry or refrigerator for your healthy snacks. Fill it with yogurt, hummus, cottage cheese, fruits, cut up veggies, popcorn, nuts and seeds so you know exactly where to go and where you should be reaching when hunger sets in. Making room in your pantry or fridge can make maintaining a healthy diet easier and will allow you to see when you are in need of re-stocking on healthy options.

Keep hydrated – Drink ample water. It’s important for skin, weight and overall health. Strive to drink half of your weight in ounces of water each day. To reach this goal, carry water wherever you go, all day long and keep sipping! A straw, pretty bottle or glass helps. Before mealtime, have a glass or two of water to cut your appetite and consider drinking hot water with lemon or lime slices before, with, after or between meals.

Rest up – Don’t underestimate how important sleep is to your overall health. It’s vital for mental, physical and emotional health and weight loss and maintenance, too. Try to get 6-8 hours a night and be aware that your diet can have a big influence on how well you sleep. Eating healthy foods will allow you to sleep better and through the night and more sleep means more energy to stay active and healthy throughout the day.

Get movin’ – Find ways to fit in 30 minutes daily of activity. Even if you don’t have time to hit the gym, come up with creative ways to stay active. Consider walking when talking on the phone and take the stairs as often as possible. Do squats while waiting for water to boil or when the microwave is heating food. Buy a jump rope and get your heart racing with jumping jacks to keep your heart and bones strong. Wear a pedometer daily, to track activity and strive for 10,000 steps a day. Remember, every bit counts.

For more ideas on healthy eating, check out The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate (2009). My guidebook of tips makes healthy eating more enjoyable and more manageable. Connect with me online at @GeorgiaKostas and Facebook/Georgia KostasNutrition and visit:http://www.georgiakostas.com.

This nutrition information does not address individual health conditions. Please consult with your physician or registered dietitian to meet specific health and dietary needs.

# # #

Be-Good-to-Your-Sweet-Heart Brownie Recipe

Looking for a romantic and healthy sweet for your Valentine? Say “I Love You” with this healthy brownie recipe.

Ingredients

• 1 box brownie mix, any brand
• 4 oz. non-fat plain yogurt ( a flavored one will work, too)
• Amount of water as shown on box
• Chocolate packet, if included

Directions

1. Omit eggs and ½ cup oil from recipe directions on box of brownies. Instead, add yogurt to brownie mix and blend together in a mixing bowl.
2. Pre-heat oven to 350 degrees.
3. Pour mixture into a pan sprayed with non-stick cooking spray; bake about 30 minutes as directed on brownie  package.

Yield: 24 brownies

Per Serving: 120 Calories, 3 g Fat

 For more ideas on heart-healthy eating recipes, check out The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate (2009). My guidebook of tips makes healthy eating more enjoyable and more manageable. Connect with me online at @GeorgiaKostas and Facebook/Georgia KostasNutrition and visit:http://www.georgiakostas.com.

This nutrition information does not address individual health conditions. Please consult with your physician or registered dietitian to meet specific health and dietary needs.

 # # #