The Facts About The Importance Of Meat In Nutrition

March 5, 2015 By

The Facts About The Importance Of Meat In Nutrition

Meat products belong to one of the six major food groups. Poultry, pork, red meat, game and fish all provide the body with essential nutrients, minerals and vitamins in order for it to remain healthy.

Recently, however, there has been public controversy concerning just how healthy eating meat on a daily basis really is, especially red meat.

It’s argued the consumption of red meat directly links to heart disease and even cancer. Meanwhile, fears have grown about the amount of fat in all meats, particularly saturated fat.

So, what are the facts?

Minerals

Minerals

Meat has a very high mineral content including body essentials like magnesium, zinc and iron.

Magnesium is important for bone strength as it improves vitamin D synthesis as well as help decrease net acid production. It’s thought the consumption of magnesium through diet could assist in preventing osteoporosis.

Zinc is vital for the body’s immune system and is essential for muscle growth and repair.

Most importantly, iron helps to maintain energy levels as well as maximize oxygen transport throughout the body. If there isn’t enough iron being consumed people run the risk of developing anemia and fatigue. Red meat and turkey are particularly iron rich.

Protein

Meat is an excellent source of protein, which is essential for any healthy diet. It helps build and repair muscle as well as help maintain healthy hair, bones, skin and blood.

Due to its High Biological Value (HBV), protein obtained from meat is easily digested and thus absorbed quickly and effectively by the body.

Red meat, chicken and turkey are extremely high in protein.

Vitamins

Vitamins

Vitamins are vital in maintaining a healthy body. Meat is a particularly good source of vitamin E and B vitamins including B2, B6 and B12.

Vitamin E has very strong antioxidant properties and helps reduce damage caused by oxygen to cells thus allowing faster muscle repair and recovery.

B vitamins all work together to help convert food into energy but they also have individual uses. B2 is essential for the manufacture of red blood cells, which then transport the oxygen around the body. B6 is vital for protein synthesis and B12 is imperative for good nerve functions.

Other Benefits

Minerals, protein and vitamins aside, meats, especially fish, provide the body with essential unsaturated fats like Omega-3 fatty acids.

Omega-3 can actually help reduce cholesterol levels, blood pressure and the risk of developing cardiovascular diseases.

What To Watch Out For

Unfortunately, meat can be high in saturated fats. Lamb, pork, beef and duck are considered the worst culprits.

Too many sat fats can actually increase the risk of cardiovascular disease and high cholesterol.

However, when choosing which meat to buy, opt for lean cuts like roast joints, skinless chicken breasts,turkey and extra lean steaks and trim any excess fat before cooking.

In essence, meat should be consumed as part of a healthy diet particularly for athletes.

While the benefits of meat seem to outweigh the negatives, it’s important to moderate the daily intake, as too much could potentially have harmful consequences.

According to the American Heart Association, the daily consumption of meat should be limited to 6oz.

(source)

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How to Cook Raw Bratwurst

March 1, 2015 By

How to Cook Raw Bratwurst

Bratwurst-1

Photo Credit Kris Robertson/Demand Media

Unlike its precooked counterpart, raw bratwurst sausage is just what the name implies — uncooked meat that has to be heated through sufficiently for safe consumption. No matter what cooking method you choose, it must be heated to a temperature of at least 165 degrees Fahrenheit. You may grill the links, then cook accompanying vegetables — such as garlic, onions, mushrooms and peppers — separately. Pan-frying or braising bratwurst gives you the best of both worlds — a way to cook it to the desired doneness while incorporating other ingredients in the same pan.

Step 1

Bratwurst-2

Photo Credit Kris Robertson/Demand Media

Coat the skillet with pan spray, or heat butter or oil over medium heat until it’s hot but not smoking. Place the bratwurst in the pan, leaving plenty of space between them, and sear them on all sides until they are a medium brown, about two to three minutes at each turn. Prick the sausages lightly to release some of the fat during cooking.

Step 2

Bratwurst-3

Photo Credit Kris Robertson/Demand Media

Add about 2 cups water, beer or hard cider, or a combination of 1 part water to 1 part beer or cider, so the liquid comes about halfway up the sides of the sausages.

Step 3

Bratwurst-4

Photo Credit Kris Robertson/Demand Media

Bring the liquid to a simmer but not a full boil, as this could cause the sausage to split. Cook them for about 15 minutes, turning often to expose all sides to the cooking liquid. Cook until the liquid has been reduced and the bratwurst starts to stick to the pan. Remove the sausage to a platter and cook any seasoning vegetables in the hot drippings until tender and slightly browned.

Step 4

Bratwurst-5

Photo Credit Kris Robertson/Demand Media

Return the sausages to the pan and heat for one to two minutes longer, or until lightly browned and crispy. Use a meat thermometer to confirm that the brats are cooked completely through to a safe temperature. Remove the pan from the heat and serve the sausages immediately.

Tips

  • Reduce the amount by eliminating the initial searing and omitting the beer; simply add water to the pan to start the cooking process. Simmer the sausages for about 10 minutes, pricking them with a knife to release the fat into the liquid. Drain the liquid and place the sausages on paper towels to drain. Coat the pan with cooking spray, and sauté any seasoning vegetables until just tender. Return the brats to the pan and cook them about 10 more minutes or until brown. Serve immediately.
  • Serve bratwurst on sub rolls topped with the seared vegetables and sauerkraut, if desired. Or serve bratwurst with boiled cabbage and steamed new baby potatoes seasoned with melted butter, chopped fresh parsley and salt and pepper. For a fall treat, sauté peeled apple slices in the pan drippings and serve the sausage and apples over hot egg noodles.

Things You’ll Need

  • Large, heavy flat-bottomed skillet
  • Vegetable oil, olive oil, butter or pan spray
  • Sharp knife
  • Tongs
  • Water, beer or cider
  • Fork
  • Vegetables of your choice

(source)

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Everything You Ever Wanted To Know About Meat: 28 Tips & Tutorials

February 24, 2015 By

Everything You Ever Wanted To Know About Meat: 28 Tips & Tutorials

28-Tips

Here are some great tips on the meats you eat everyday. There are also recipes within the tips as well. Nice bonus!

How do you cook and shred a pork shoulder? How do you carve a roast chicken? How do you check the temperature on a turkey? What’s the secret to crispy skin? What’s the best way to package meat before freezing? The answers to all these, plus many, many more in our definitive tips, tricks, and techniques guide to MEAT.

Cooking Tutorials, Techniques, and Tips

• How to cook a turkey.
• How to cook moist and tender chicken breasts every time.
• How to cook and shred a pork shoulder.
• How to grind your own meat in the food processor.
• How to make meatballs.
• How to cook steak in the oven.
• How to cook and brown ground beef.
• How to sear meat.
• How to cook great ribs in the oven.
• How to roast a chicken (and then how to carve it)
• How to grind your own sausage.
• How to choose the best meat for beef stew.
• How to tell when your steak is done.
• How to brine meat.
• How to determine how much meat you should have per person.
• How to check the temperature on a turkey.
• The difference between braising and stewing.

Flavoring, Freezing, and Thawing Tips

• For the best flavor, grill meat before braising.
• For the perfect steak, first freeze it solid, then cook for an hour.
• For crispy skin, season meat under the skin.
• How to package meat for freezing.
• How to freeze and thaw meat.
• The best way to reheat meat? Do it in a cast iron skillet.

Shopping and Prep

• A shopping guide to cheap cuts of beef.
• What to do if you don’t have a roasting rack.
• Find cheaper chicken at the meat counter.
• What to look for when shopping for beef.

(source)

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Glazed Ham Steaks

February 22, 2015 By

Glazed Ham Steaks

Glazed-Ham-Steaks

Photo by Taste of Home

 

TOTAL TIME: Prep/Total Time: 30 Min.
Yield: 4 servings.

Ingredients

  • 1 can (8 ounces) sliced pineapple
  • 2 boneless fully cooked ham steaks (about 2 pounds)
  • 1/4 cup packed brown sugar
  • 1/2 teaspoon Dijon mustard
  • 4 maraschino cherries

Directions

  1. Drain pineapple, reserving 1 tablespoon juice; set pineapple aside (discard remaining juice or save for another use). Cut each ham steak in half; place in an ungreased baking pan.
  2. Combine brown sugar, mustard and reserved juice; spread over ham. Top with pineapple and cherries. Bake, uncovered, at 350° for 20-25 minutes or until heated through.

(source)

 

 

 

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Pork: Good or Bad

February 14, 2015 By

Pork: Good or Bad

Pork

 

Trimming the Fat
If you’re looking for the healthiest pork options, you want lean cuts — tenderloin, loin chops and sirloin roast. Bacon and other fatty cuts are very high in artery-clogging saturated fat and cholesterol and not for everyday eating. Baked ham and lunch meat fall somewhere in the middle when it comes to fat and calories. Just like with other meats, pork is safe when cooked to the proper internal temperature (it’s 160F for pork).

Some folks are conscientious of the environmental impact of meats they eat. If that’s you, look for local and free-range purveyors of pork products — just like you would for chicken and beef. Local or free-range products may have a higher price tag, but you can offset the cost in other ways like committing to a meatless day once a week.

Nutrition Facts
Lean cuts of pork are high in protein, low in fat and have more B-vitamins (thiamin, niacin, B6 and B12) than many other types of meat. These vitamins play a role in a variety of body functions, including metabolism and energy production (that’s why we had it on our “energizing foods” list). For some perspective, let’s compare 3 ounces of cooked pork tenderloin to the same amount of cooked chicken breast — as you’ll see, they aren’t all that different:

Pork Tenderloin
Calories: 96 calories
Total Fat: 3 grams
Saturated Fat: 1 grams
Cholesterol: 48 milligrams
Protein: 18 grams
Iron 6%
Thiamin 45%
Niacin 30%
B6 27%
B12 6%

Pork also contains healthy doses of zinc and selenium.

Chicken Breast
Calories: 142 calories
Total Fat: 3 grams
Saturated Fat: 1 grams
Cholesterol: 73 milligrams
Protein: 27 grams
Iron 5%
Thiamin 4%
Niacin 59%
B6 26%
B12 5%

Chicken is also a good source of selenium.

Of course, what you choose to eat is always a personal decision. If you’re a pork fan, below is a collection of recipes you might want to try. If not, check out alternative meats like bison, which is also lean, or consider a more vegetarian-focused diet.

Pork recipes to try:

Read more at FoodNetwork

So, if you are wondering if Pork is the other white meat, if you get a good lean cut of pork it is better for you than chicken breast. That really is the other white meat!
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Cheesy Meatloaf Minis

February 14, 2015 By

Cheesy Meatloaf Minis

cheesy-meatloaf-minis

 Ingredients:

  • 1 ounce fresh breadcrumbs (about 1/2 cup)
  • Cooking spray
  • 1 cup chopped onion
  • 2 garlic cloves, chopped
  • 1/2 cup ketchup, divided
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon prepared horseradish
  • 1 tablespoon Dijon mustard
  • 3/4 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 ounces white cheddar cheese, diced
  • 1 1/2 pounds ground sirloin
  • 1 large egg, lightly beaten

 Preparation

  1. Preheat oven to 425°.
  2. Heat a skillet over medium-high heat. Add breadcrumbs; cook 3 minutes or until toasted, stirring frequently.
  3. While breadcrumbs cook, heat a large skillet over medium-high heat. Coat pan with cooking spray. Add onion and garlic; sauté 3 minutes. Combine onion mixture, breadcrumbs, 1/4 cup ketchup, and remaining ingredients. Shape into 6 (4 x 2-inch) loaves on a broiler pan coated with cooking spray; spread 2 teaspoons ketchup over each. Bake at 425° for 25 minutes or until done.
Note:

This recipe originally ran in Cooking Light January, 2011 and was updated for the November, 2012 25th anniversary issue.

MyRecipes is working with Let’s Move!, the Partnership for a Healthier America, and USDA’s MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

(source)

Filed Under: Ground Beef, Recipes Tagged With: ,

Grandma’s Dried Beef Casserole

February 8, 2015 By

Grandma’s Dried Beef Casserole

Grandmas_Dried_Beef_Casserole

Ingredients:

  1. 1/4 cup margarine
  2. 1/4 cup all-purpose flour
  3. 2 cups milk
  4. 4 ounces processed cheese food, cubed
  5. 1 (8 ounce) package uncooked egg noodles
  6. 1 (10.75 ounce) can cream of mushroom soup
  7. 4 ounces dried beef chopped
  8. 1 cup crushed plain potato chips

Directions:

  1. Preheat the oven to 350 degrees F (175 degrees C).
  2. Bring a large pot of lightly salted water to a boil. Add the egg noodles, and cook until tender, about 8 minutes. Drain and transfer to a greased 9×13 inch baking dish.
  3. Melt the margarine in a saucepan over medium heat. Whisk in the flour using a fork so that no lumps form. Gradually stir in the milk. Bring to a simmer, stirring constantly, then add the cheese. Cook and stir until smooth. Stir in the cream of mushroom soup, and then the dried beef. Stir into the noodles in the casserole dish, and top with crushed potato chips.
  4. Bake for 30 minutes in the preheated oven, until the sauce is thick and bubbling, and top is thick and bubbling, and top is toasted.

(source)

Filed Under: Dried Beef, Recipes Tagged With: ,

Thawing Ground Beef in 3 Mins or Less

February 5, 2015 By

How to thaw ground beef in 3 minutes or less.

  1. Remove ground beef from your freezer.
  2. Remove ground beef from packaging.
  3. Put ground beef into a gallon size microwave safe Ziplock™ bag.
  4. Seal the Ziplock™ bag and open one end up enough to allow steam to escape.
  5. Put ground beef in microwave on high for 1 minute.
  6. Turn the ground beef over and microwave on high for 1 minute.
  7. Remove from microwave and massage the ground beef in the bag.
  8. If still a little too frozen, microwave on high for 30 more seconds.
  9. Let the ground beef set for 30 seconds.
  10. Cook and enjoy your quick meal!

Here’s a video with the instructions as well. After all, seeing is believing. Enjoy!

Thanks to the Minnesota Beef council (www.mnbeef.org) and www.beefitswhatsfordinner.com, for sharing this great technique.

 

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Full of Bologna Hotdish

February 5, 2015 By

Full of Bologna Hotdish

Full of Bologna Hotdish

Prep Time: 20 Min
Cook Time: 30 min
Total Time: 50 min
Makes: 6 servings

Ingredients

  • 1 Dennison Meats Ring Bologna, diced
  • 4 medium potatoes, sliced or diced
  • 1 can cream of celery soup
  • 2 Tbsp. onion, chopped
  • 2 Tbsp. green pepper, chopped (optional)

Directions

  • Mix all the ingredients together and place in casserole dish.
  • Bake at 350° for 30 minutes or until potatoes are tender.
  • Top with cheese and return to oven to melt cheese, about 5 minutes.
  • Serve hot.

(source)

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Five good reasons for eating meat

December 21, 2014 By

Five good reasons for eating meat

  1. Meat is a natural part of a balanced diet
    Meat is useful in ensuring a good balance of energy, protein, vitamins and minerals within the diet.
  2. Meat is a key source of protein
    Meat contains a number of essential nutritional elements – protein, for instance, has a high biological value.
  3. Meat protein is very useful when dieting
    When measured by energy unit, protein is more satisfying than carbohydrates and fat. As the availability of lean cuts is wider than ever, avoiding excess fat is quite easy.
  4. Meat is rich in vitamins
    Meat is a good source of vitamin D, which prevents osteoporosis. Additionally, meat contains a number of vitamins such as B1, B2, B6, B12 and niacin as well as iron.
  5. Meat is rich in vital minerals
    Meat makes a valuable contribution to a varied diet, including a number of minerals, particularly zinc and selenium.

(source)

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