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BEEF – It’s What’s For Breakfast, Lunch & Dinner

17 Dec
As a beef producer I am naturally a beef lover. I love to eat it and I love advocating for it. Last week I attended the Missouri Cattlemen’s Convention and I loved being surrounded by fellow Missouri beef producers who had the same passion as I do. During the convention I spent a lot of time with the Missouri Beef Industry Council crew and couldn’t help but absorb their wealth of beef nutrition information. Today, I want to share with you a few things I learned about how eating lean beef daily can help lower cholesterol and should be part of your heart-healthy diet.
  • A 3oz. serving of lean beef contributes less than 10% of calories to a 2,000 calorie diet, yet supplies more than 10% of the daily value for 10 essential nutrients:
Protein 48%
Selenium 41%
B12 37%
Zinc 33%
Niacin 25%
B6 20%
Phosphorus 19%
Choline 17%
Iron 12%
Riboflavin 10%
  • BOLD – Beef in an Optimal Lean Diet, is a clinical study conducted a Penn State University that evaluated adults with moderately elevated cholesterol levels.  They measured the impact of diets including varying amounts of lean beef on total and LDL cholesterol levels. Participants had a 10% decrease in LDL.
  • The BOLD diet included 4.0 oz. of lean beef per day. Here is an example of what you could eat on BOLD.
Breakfast: Egg w/ red pepper and onion (1 Tbsp. Each)
Low-Fat cheddar (1/4 cup)
Whole wheat bagel (1 small)
Margarine (2 tsp.)
Lunch: Sirloin w/ Sugar Snap Peas & Pasta Salad w/ light dressing
Apple(1 med.)
Dinner: Beef, Mango & Barley Salad (1 1/4 cup salad w. 3 oz. beef)
Dinner Roll (1 small)
Margarine (2 tsp.)
Snacks: Nonfat yogurt (6 oz.)
Low-fat granola (1/4 cup)
Almonds (1 1/2 Tbsp/)
  • There are 29 cuts of beef that meet governmental guidelines for being lean. Download the 29 lean cuts wallet card for an easy reference. Look for for these naturally nutrient-rich lean beef cuts:
Eye Round Roast
Eye Round Steak
Sirloin Tip Side Steak
Top Round Roast
Top Round Steak
Bottom Round Roast
Bottom Round Steak
Top Sirloin Steak
Brisket, Fat Half
95% Lean Ground Beef
Round Tip Roast
Round Tip Steak
Round Steak
Shank Cross Cuts
Chuck Should Pot Roast
Sirloin Tip Center Roast
Sirloin Tip Center Steak
Chuck Should Steak
Bottom Round (Western Griller) Steak
Top Loin (Strip) Steak
Shoulder Petite Tender
Should Petite Medallions
Flank Steak
Should Center (Ranch) Steak
Tri-Tip Roast
Tri-Tip Steak
Tenderloin Roast
Tenderloin Steak
T-Bone Steak

For more information check out  You can also get lots of great beef recipes from the Missouri Beef Council. Keep up with how Beef Checkoff dollars are being put to work by following @BeefCouncil and @BeefUSA on Twitter.


The Kernel Memoirs

14 Jun

Corn on the cob is good year round, but you can’t beat garden, fresh sweet corn on the cob in the summertime. I just came across this on Pinterest and immediately thought of my great grandma. I have many fond memories from time spent in the hills with my great grandparents and I vividly remember picking sweet corn in multiple great grandmas’ gardens.

The memory that put a smile on my face when I saw the picture of this gizmo was when I was a little girl. My great grandpa, like many great grandpas, had false teeth. This created a difficulty when eating corn on the cob. My great grandma would manually cut off the corn from the cob so he could eat it. I thought that was the coolest thing ever and insisted that I have my corn served the same way. Laughing my grandma would carefully cut the corn from the cob for me.

I was fortunate to never have braces so the chore of physically cutting corn off the cob has never been an issue with me. And I hope I have taken good care of my teeth over the years to never have to have false teeth. But I do believe my great grandma would have been the first to invest in this Corn Kerneller.

Homemade Baked Flautas

17 Apr

I found this flautas recipe on Pinterest, but like most things I cook, I changed it a little based on what I had in my fridge and pantry. The original recipe can be found at Healthy. Delicious. This recipe caught my eye because the flautas are baked not fried. It is a great healthy recipe for the whole family.

Below you will find the original recipe in black and my additions/substitutions in green.

Baked Flautas

Yields 10 flautas
Prep Time: 15 minutes; Total Time: 45 minutes


  • 1 pound boneless, skinless Chicken Thighs (about 4)
  • 16 ounces Beer
  • 2 cups Water
  • 1 teaspoon Paprika – I did not have this so I just skipped it.
  • 1 teaspoon Kosher Salt – My salt was not Kosher…haha!
  • 1 teaspoon Garlic Powder – I doubled the garlic because you can never have too much.
  • 1 teaspoon ground Cumin
  • 1 teaspoon Chili Powder
  • Jalapeño Pepper, minced – I used a can of green chillies because I did not have a Jalapeño.
  • 1 Medium White Onion 
  • 3 cups Baby Spinach, chopped
  • 5 burrito-size Flour Tortillas (9 inches)
  • 6 ounces Queso Quesadilla or other melting cheese, shredded
  • 1 tablespoon Olive Oil, or cooking spray
  • Salsa, for serving
  • Guacamole, for serving
  • Sour Cream, for serving 


  1. Preheat the oven to 450*F.
  2. Put the chicken thighs in a deep sided saute pan and cover with the beer and water. Bring to a boil, then reduce heat and simmer for 10 minutes. Remove the chicken from the liquid and shred it. Mix together the chicken and seasonings.
  3. Pour out all but 1/4 cup of the cooking liquid. Add the jalapeño and spinach and cook over low heat until for 2-3 minutes, or until the spinach is wilted. I sautéed the onions and chillies in this cooking liquid. I then added the chicken and seasoning to this mixture and let simmer.
  4. Cut the tortillas in half. Spoon 1/10th of the chicken (about 1 tablespoon) along the long edge of a tortilla. Repeat with the spinach and cheese. Roll the tortilla up, starting with the straight edge. Place seam-side down on an oiled baking sheet. Repeat with remaining tortillas.
  5. Brush the flautas with olive oil or spray with cooking spray. Bake for 10 minutes, then turn them over and bake for until 10 minutes, or until crispy. Serve with salsa.
Homemade Baked Flautas

Homemade Baked Flautas

Homemade Baked Flautas

Honey Heaven

17 Apr

Who doesn’t like honey? I for one am a honey lover. Sunday dinners aren’t complete without biscuits fresh from the oven and a dollop of honey. Recently my grandpa brought home some fresh local honey a neighbor had given him. It was rich, pure and my mouth is watering just thinking about it.

I recently came across a writing from my great grandma about honey and thought I would share it with you in honor of Sunday biscuits and honey. Remember it is unedited and depicts her original work.Honey Heaven


  1. Bacteria cannot live in the presence of honey.  It is a excellent source of potassium.
  2. The pollen of many flower’s has a higher vitamin C content than most any fruit or vegetable.  Honey contains pollen.
  3. Honey is packed with the things the body needs to build and rebuild itself.  It gives quick energy release.  It is a good breakfast food.  It act as a sedative it kelp to calm the nerves, it does no harm only good to the human body.  It will produce sleep at night, relieve pain in arthritis soothing to the stomach, it has a laxative action and will kelp relieve a cough.  Most babies on cow milk has syrup in it, most difficulty for babies is the sweetening again honey is the one to use, babies fed on honey rarely have colic.

Use Honey to Sleep, Cough Remedy

Boil a lemon 10 minutes so you get more juice, put juice in a ordinary drinking glass, add 2 tablespoons of glycerine, stir juice any glyerine will fill glass up with honey.  Stir before taking it. One teaspoon when needed.

Honey for Burn’s

It relieves pain, and prevents blisters and produce rapid healing.  A tablespoon of honey at bed time sooth the nerves and keeps from bed-wetting.

Unusual Foods To Me A-C

16 Apr

If you took The Food List Challenge, I will assume there were a few items on the list that left you trying to guess what they actually were. I will humbly admit there were many I had never heard of and others that once I Googled weren’t all that unusual.

Maybe others can also learn from my quick definition of a few of the foods that left me perplexed.

Which ones have you tried and which ones were you favorite?

Unusual Foods to Me A-CAbalone – Is a common name for any group of small to very large edible sea snails, marine gastropod molluscs in the family Hallotidae. They are commonly farmed in China, Taiwan, Japan & Korea. But also right here in the United States.

Unusual Foods To Me A-C

Absinthe – Is described as a distilled, highly alcoholic (90-148 proof) beverage. It is commonly mistaken as a liqueur, but is not traditionally bottled with added sugar. That classifies it as a spirit. Absinthe is typically diluted with water before drinking.

Unusual Foods To Me A-C

Baba Ghanoush – Is a Levantine dish of eggplant mashed and mixed with virgin olive oil and various seasonings. This is often eaten as a dip with khubz or pita bread. Baba Ghanoush is popular in Levant, Kurdistan and Egypt. I found a recipe for Baba Ghanoush on one of my favorite bloggers websites…The Pioneer Woman.

Unusual Foods To Me A-CBagel and Lox – We all know what a bagel is, but what is lox? It is a salmon fillet that has been cured. Typically thinly sliced, served on a bagel with cream cheese, onion, tomato, cucumber and capers.

Unusual Foods To Me A-CBaklava – Is a rich sweet pastry made of layers of filo pastry filled with chopped nuts and sweetened with syrup or honey. Baklava seems to be a desert version of lasagna.

Unusual Foods To Me A-CBird’s Nest Soup – Is a delicacy in Chinese cuisine. A few species of swift (a kind of bird) are renowned for building the solidified saliva nests used to produce the unique texture of this soup.

Unusual Foods To Me A-CBlack Pudding – Otherwise known as blood pudding or blood sausage is a type of sausage made from cooking blood or dried blood with a filler until it is thick enough to congeal when cooled. Pig, cattle, sheep, duck and goat blood can be used depending on the country.

Unusual Foods To Me A-CBorscht – Is a soup of Ukrainian origin that is popular in European countries. It is made with beetroot, giving it a deep red-purple color. The two main variants of borscht are hot and cold, both based on beets, but otherwise prepared and served differently.

Unusual Food To Me A-CChicken Tikka Masala – Is a South Asian curry dish of roasted chicken chunks in a spicy sauce. The sauce is creamy, spiced and orange in color. It has become popular in Britian and commonly called “a true British national dish.”

Unusual Food To Me A-CChitlins – Are the intestines of a pig, that have been prepared as food. They can be fried or steamed and in the United States are a Southern culinary tradition sometimes called “soul food.”

Unusual Food To Me A-CChurros – Otherwise referred to as a Spanish doughnut, is a fried-dough pastry-based snack. They are normally eaten for breakfast and dipped in hot chocolate or café con leche.

Unusual Food To Me A-CCurrywurst – Originated in Germany and consists of steamed pork sausage cut into slices and seasoned with warm curry ketchup. It is often served as a take-out food, at diners or as street food.

Well, that is A through C of the 100 unusual foods you should try before you die that I could not identify and thought needed some further evaluation. Stay tuned for more.

I got my information from Wikipedia, so if anyone would like to correct or add to my brief descriptions, please feel free to do so.

The Food Challenge

13 Apr

This morning I was pilfering through my Facebook Newsfeed and came across The Food List Challenge: 100 Foods to Eat Before You Die. It challenges you amongst your Facebook friends to see who has tried the most unusual foods from across the world. The 100 Food Challenge

I was naturally intrigued and took the challenge. The 100 foods are listed in alphabetical order and you simply check if you have tried it. Many I could not pronounce and had never even heard of. I finally got to barbecue ribs and biscuits & gravy and got to make a check.

As I traveled through the list, my score shocked me…23 out of 100. I am actually embarrassed to admit it. I am a lover of food and I will try anything at least once. I can’t promise I will finish a complete serving or eat it again, but I will try it.

This foodie challenge has led me to an epiphany: I need to broaden my taste buds and figure out what all those others foods on that list are.

If I succeed in meeting this self-imposed challenge it will lead to a series of post defining different foods on the list of 100, additions to the 23 foods I have tried and maybe I will be able to share some different recipes you can try.

Today, I will humbly share with you the foods I actually got to put a check beside.

  1. Barbecue Ribs

  2. Biscuits and Gravy

  3. Calamari

  4. Cheese Fondue

  5. Chicken and Waffles (not together, maybe I shouldn’t count it)

  6. Eel

  7. Fish Tacos

  8. Fresh Spring Rolls

  9. Friend Catfish

  10. Fried Green Tomatoes

  11. Fried Plantain

  12. Frito Pie

  13. Funnel Cake

  14. Goulash

  15. Gumbo

  16. Head Cheese

  17. Heirloom Tomatoes

  18. Jerk Chicken

  19. Mimosa

  20. Philly Cheese Steak

  21. S’mores

  22. Sauerkraut

  23. Sweet Potato Fries

I would like you to take The Food Challenge and let me know how many of the foods you have tried. I do hope you your score is higher than mine.

The Foodie In Me – Pantry Essentials

21 Mar

I love food.

I love to eat.

I love to cook.

I love trying new foods.

Due to these true facts about me, I would like to add food as a category for my blog. I have grown up watching my mom, grandma’s and great-grandma’s spend most their life in the kitchen. I contribute this passion for food to their amazing cooking. I remember growing up, quickly finishing lunch and asking, “What’s for dinner?” I have never gone hunger in my life, but curiosity drives me to ask. Thinking about an upcoming meal keeps me going throughout any day.

My husband has been very patient with me. There have never been meals that were completely inedible, but sometimes I like to try new recipes that might not be his favorite and consist of a few random ingredients. I am also queen of substitutions in the recipes I use. (I put garlic salt in everything) To me a recipe is a just guide. Sometimes I don’t have all the ingredients and other times I think I can make it better. (Sometimes I should have stuck to the recipe.)

Each day I get an email newsletter from All Recipe sharing recipe ideas. But today’s was different and I would like to share it with you. How to Stock a Pantry. These pantry essentials allow you to always have a dinner backup plan. I was excited to learn that I had all of these items expect lentils and split peas. The article divides these essentials into a few categories to help keep you organized.

The Bare Minimum

  • Salt
  • Pepper
  • Olive oil
  • Vegetable oil
  • All-purpose flour
  • Granulated sugar

Canned GoodsHow to stock a pantry - Beans

  • Chicken stock or broth
  • Beef stock or broth
  • Canned tomatoes
  • Tomato sauce
  • Tomato paste
  • Can/jar of marinara sauce
  • Canned beans: white, black, kindey
  • Tuna

Starches and Dry Goods

  • Pasta (various shapes, strands and tubes)
  • Long-grain white rice
  • Jasmine or basmati rice
  • Lentils
  • Split peas
  • Dried bread crumbs

The Root CellarHow to stock a pantry - pasta

  • Potatoes
  • Onions
  • Garlic


  • Vinegars (balsamic, cider, white, sherry and wine)
  • Soy sauce
  • Worcestershire sauce
  • Hot sauce

The Spice Rack

  • Dried basil
  • Bay leaves
  • Cayenne or Crushed red pepper flakes
  • Curry powder
  • Cumin
  • Cinnamon
  • Garlic powder
  • Onion powderHow to stock a pantry - Spices
  • Oregano
  • Paprika
  • Dried parsley

The Almost-Bare Fridge

  • Eggs
  • Milk
  • Butter or margarine
  • Ketchup
  • Mustard (yellow, Dijon, whole grain)
  • Mayonnaise
  • Parmesan cheese
  • Other cheese

The Freezer

  • Frozen corn
  • Frozen spinach
  • Frozen peas
  • Ground beef
  • Chicken breasts

I am not the type of person who has the time or desire to plan a week of meals in advance. I like to cook what sounds good to me at that moment. I like to cook what makes me happy. Having a stocked kitchen allows to me do so.

How many of these essentials do you have in your pantry? If your answer is, “Very few.” Then I would suggest you start getting stocked up. Don’t go out and buy all these items at once, because that could get a little pricey. I would recommend getting what you need to make your favorite dishes. Most of these items are not completely used up in one dish. Soon you will accumulate them all allowing your menu selection to grow.

What’s on the menu for your house tonight?

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