Healthy Eating Choices For A Healthy Heart
by Phil McIlrath, KDLT News
November 02, 2011 7:48 AM
We all know that eating healthy is the key to living a long and healthy life, and now two organizations are coming together to raise awareness to nutrition and making the best eating decisions to reduce the risk of cardiovascular disease and stroke.
Holly Swee of the South Dakota Beef Industry Council, and Chrissy Spoo with the American Heart Association joined us on the set of KDLT News Today Wednesday morning to tell us more about their new campaign for healthy eating.
To celebrate Start Healthy Eating Day across South Dakota, The American Heart Association has teamed with the South Dakota Beef Industry Council to offer a series of free cooking demonstrations aimed at educating South Dakotans about integrating heart-healthy foods, especially with the holidays coming up.
Beef is the preferred entree for special occasions, but a growing body of evidence shows that lean beef can be part of a low saturated fat diet that doesn't increase heart disease risk factors.
The American Heart Association recommends two 3-ounce servings of lean meat a day...a portion about the size of a deck of cards.
When choosing beef, choose "choice" or "select" grades of beef rather than "prime" and if there is any exterior fat, just trim it off.
Cuts that are labeled "loin" or "round" usually have the least amount of fat
Cooking Demonstrations will take place at the Empire Mall in Sioux Falls on both November 3rd and November 10th from 6:00 p.m. to 7:30 p.m. with Chef Sanaa from Sanaa's 8th Street Gourmet.
If you can't make the demonstrations here are the recipes that will be featured:
Smoky Paprika Rubbed Beef Tenderloin With Roasted Root Vegetables
Total recipe time: 1 to 1-1/4 hours Makes 6-8 servings
Ingredients: 1 well-trimmed center-cut beef tenderloin roast
(2-3 pounds)1-1/2 pounds baby red potatoes cut in half
1-1/2 pounds sweet potatoes, peeled, cut into 1-1/2 x 1inch pieces
1 pound cipollini onions, trimmed, blanched, and peeled
2 tablespoons chopped parsley
Salt Seasoning:1 cup tightly packed parsley leaves, 4 teaspoons smoked paprika, 2 large garlic cloves, minced, 1/2 teaspoon ground red pepper, 1/2 teaspoon salt, 1/4 cup olive oil
1. Heat oven to 425°F. Place seasoning ingredients except olive oil in food processor; cover and process until parsley is chopped, stopping and scraping side of container as needed. With the motor running, slowly add oil through the opening in cover, processing just until combined.
2. Press 3 tablespoons seasoning mixture evenly onto all surfaces of beef roast. Reserve remaining seasoning mixture.
3. Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast in 425°F oven 35 to 40 minutes for medium rare; 45 to 50 minutes for medium doneness.
4. Meanwhile combine remaining seasoning mixture, red potatoes, sweet potatoes and cipollini in large bowl; toss to coat. Transfer vegetables to metal baking pan. Place in oven with beef roast. Roast 35 to 45 minutes or until vegetables are tender and lightly browned. Sprinkle with 1 tablespoon of parsley and salt, as desired.
5. Remove roast when meat thermometer registers 135°F for medium rare: 150°F for medium. Transfer roast to carving board and immediately sprinkle with remaining 1 tablespoon parsley. Tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise 10°F to reach 145°F for medium rare; 160°F for medium.)
6. Carve roast into slices; season with salt, as desired. Serve with vegetables.
“Recipe courtesy of the Beef Checkoff Program”
Grilled Beef Bruschetta with Feta Cheese
Total recipe time: 1 hour Makes approximately 32 servings
Ingredients:1 boneless beef top sirloin steak, cut 3/4 inch think (1 pound)
1 package (4 ounce) crumbled feta cheese
3 tablespoons reduced fat sour cream
1 medium red bell pepper, cut lengthwise in half, seeded, stemmed
1 small yellow onion, cut into 1/4-inch thick slices
1 loaf French baguette bread (about 20 inches long), cut into thirty-two 1/2 inch thick slices
1 cup chopped seeded plum tomatoes
2 tablespoons finely chopped fresh basil
2 tablespoons minced Kalamata olives
1 tablespoon olive oil
1-1/2 teaspoon balsamic vinegar
1 large clove garlic, finely chopped
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1. Place cheese and sour cream in food processor container. Cover; process until smooth. Transfer to small bowl. Cover and refrigerate.
2. Place bell pepper and onion grid over medium, ash-covered coals. Grill, uncovered, 10 to 12 minutes or until bell pepper is slightly blackened and onion is tender, turning once. Place bell pepper in food-safe plastic bag; close bag. Let stand until skin is loosened. Set onion aside.
3. Place bread slices on grid over medium, ash-covered coals. Grill uncovered, about 3 minutes, turning once. Set aside.
4. Place beef steak on grid over medium, ash-covered coals. Grill, uncovered, 13 to 16 minutes for medium rare to medium doneness, turning occasionally. Season with salt and black pepper, as desired. Keep warm.
5. Meanwhile remove skin from bell pepper. Coarsely chop bell pepper and onion; place in medium bowl. Add tomatoes, basil, olives, oil, vinegar, garlic, salt and black pepper; mix well.
6. Carve steak into 32 thin slices. Divide cheese mixture equally among bread slices; spread evenly. Top each bread slice with 1 steak slice and 1 tablespoon tomato mixture.
“Recipe Courtesy of Cattlemen’s Beef Board”