Eat Better Blog

Is Beef or Bison Better?

Wed, 14 Oct 2009 10:13:00 GMT

Visited a National Park recently? Maybe you traveled for summer vacation, or perhaps you've enjoyed armchair viewing of the wonderful Ken Burns documentary on National Parks that recently aired on public television channels.

In September, we took a memorable family trip to Yellowstone National Park--a fabulous, other-wordly vacation spot to experience geysers, thermal pools, mud pots, smelly sulphur springs where bison, elk, mule deer, and even bears roam freely amidst the tourists. Check out the bison we came face-to-face with (from the car) in the photo below.

Yellowstone Bison up close! Buffalo Fiesta Salad

It's no surprise that local food sources differ by region. In the west, it's common to see exotic meats on restaurant menus and in grocery stores. So of course, questions about eating exotic meats invariably come up. Just how does bison, for example, stack up nutritionally to beef? A friend raised this very question just weeks ago, and I was curious too, so I did some digging. Here's what I found out:

Depending upon the cut, bison can actually be leaner than beef. Bison provides about the same amount of protein per serving but fat, saturated fat and calories can vary.

Comparing a 3-ounce ground grass-fed bison burger (broiled) to a 3-ounce 85% lean beef burger (broiled), the bison burger has 50 fewer calories, 37% less fat, and one-third less saturated fat per serving.

Evaluating 4-ounces top round (raw) of each meat--which after cooking yields 3-ounce servings, the bison saves you 60 calories and provides 70% less fat and saturated fat per serving. Wow!

Looking for recipes that use bison? Try our Buffalo Fiesta Salad pictured above, for a new twist using this lean exotic meat! And send us your ideas too, if you've gone the exotic meat route in your kitchen or when dining out!

Beautiful Beets

Fri, 25 Sep 2009 16:26:00 GMT

I have to admit that beets are one of my favorite vegetables...but I realize that not everyone likes them--including my husband. That is, until he tried my beets! Fresh oven-roasted beets are fabulous and much easier to make than they sound.

Here's how to prepare Roasted Beets:
1. Start with fresh beets either traditional purple/red ones or golden beets with the leaves still attached. Look for small to medium beets up to 2 inches in diameter.

2. Wash beets well and trim the leaves and stem leaving about 1-2 inches of stem still attached but do not peel.

3. Place beets in a large pan 13x9 and drizzle beets with olive oil, salt and pepper.

4. Roast uncovered in a 425 degree oven for 50-65 minutes. Larger beets will take longer.

5. Let beets cool in the pan, and peel with a small knife and discard the skins. Serve at room temperature.

Here's the recipe to showcase those beautiful roasted beets. It tastes even better than it looks! Check out this lovely photo and try it at home:

Beet and Orange Salad

2 navel oranges
2 roasted red beets
1 package Mesclun Salad mix with herbs

Dressing

2 tablespoons olive oil
3 tablespoons wine vinegar
1 garlic clove, crushed
salt
pepper

1. Peel 2 navel oranges with a knife so that there is no pith showing. Cut cross-sectional round slices.

2. Cut cross-sectional round slices of roasted beets so they mimic the size of the orange slices.

3. Fill a shallow bowl with mesclun salad and herb mix. Around the outer edge of the bowl, place a slice of orange, then a beet slice, followed by another slice of orange and beet to make an alternating ring around the bowl. Retain a few slices for the center.

4. Prepare dressing and drizzle over the entire bowl. Enjoy.

For more beet recipes on EatBetterAmerica, try Roasted Beet Salad or Anise-Scented Balsamic Beets.

Favorite Fitness Tips

Fri, 28 Aug 2009 14:09:00 GMT

As summer winds down and temps start to cool off a bit, it's a great time to amp up your fitness before winter comes. Our family loves family hikes and bike rides which become a bit more enjoyable when it's not blazing hot. Try these tips to make fitness fun and sensible:

Spread the Word
Before you go, tell a friend or family member where you’re going and how long you think you’ll be gone.

Dress Smart
When temperatures are cool, put on light layers you can remove as you warm up from your workout. When it's hot, wear vented gear with wicking power to move sweat and moisture away from your body. To boost your visibility, wear light colors and add reflective clothing or tape if exercising at dusk or after dark.

Know What to Carry, What to Leave Behind
Take your driver’s license, or ID with your name and phone number, and a cell phone. But don’t bring cash or wear showy jewelry. It’s also smart to leave earphones at home too—better to keep your ears open for the approach of vehicles, bikes, people, and animals.

Play by the Rules
Ride with traffic; walk and run against it. Obey all traffic signs and signals.

Be a Weather Watcher
Don’t get caught in a thunderstorm or high winds. When skies look the least bit iffy, check local weather reports before you leave the house. Always have a plan B for your fitness activity on bad weather days—walking at a local mall or riding a stationary bike, for example.

Street Sense
Mix it up. Vary your routine by time and place. This makes your schedule a little less predictable to strangers.

Be Alert
Pay attention to your surroundings. Watch for potential hiding places and don’t walk, ride, or run alone in isolated areas. Don’t exercise alone outdoors after dark. If someone stops and asks for directions, keep your distance. If you think you’re being followed, move toward retail or busy residential areas.

Find a Buddy
There’s safety in numbers. If you can’t meet up with a human companion, walk or run with your dog (or borrow your neighbor’s dog)—just make sure the pooch can handle the workout.

For more fitness tips, read our article on Top Fitness Mistakes. Need more get up and go? Check out 9 Secrets to Enjoy More Energy. Write and let me know what works for you!

All About Herbs

Fri, 21 Aug 2009 08:34:00 GMT

Herbs, those lovely green plants loaded with lots of homegrown flavor are easy to grow in pots, windowboxes, or in an herb garden. You can also buy them fresh from the grocery or farmer's market or by mail or opt for dried herbs too. All herbs have a distinctive aroma, flavor and texture--though they don't offer any nutritional value because we eat them in such small quantities.

If growing them in an herb garden, depending upon where you live, some herbs are perennials and will return year after year. That's the case with oregano, sage, chives and mint in my garden at home. Each year I plant annual herbs such as basil, parsley, and thyme since the harsh Minnesota winters don't seem to invite them back again each spring. They mix well with flowers and other plants, so be creative with placement. Here are some photos of some of my herbs:

Basil Fresh Mint Thyme

SELECTING HERBS
Easy to work with, chopped fresh herbs can be substituted for dried herbs in a recipe. Just triple the amount if using fresh. Try experimenting with individual herbs and combinations. To help you select what herb (or herbs) to use, taste and smell the leaves—some herbs have bolder flavors than others. Snip herbs with kitchen scissors for a simple garnish to top salads, pasta, soup, veggies and more. You may find that with the accent on herbal flavor, you’ll actually desire less fat in recipes--good news for your health and waistline.

STORING HERBS
Store fresh herbs by wrapping stems in a damp paper towel and placing them in a plastic bag in the refrigerator. Basil, parsley and cilantro can be kept fresh for up to a week in a refrigerated container of water (about two inches). Place a plastic bag over the herbs and hold in place with a rubber band around the neck of the jar. Basil should stand at room temperature first before refrigerating, as leaves may blacken.

Try our Greek Chicken Pizza with fresh basil, Thai Chicken Soup with fresh cilantro, or Thyme-Roasted Turkey! No garden space? You can grow herbs indoors too. Please write and let me know what herbs you grow, and how you use them.

Strawberry Fro-Yo

Mon, 10 Aug 2009 15:51:00 GMT

There's nothing better on a hot summer night than something cool to eat or drink! One of my favorites is frozen yogurt. And, with summer strawberries so juicy and delicious, there's absolutely nothing better than homemade strawberry frozen yogurt. There's something about making it myself that helps me connect with how fresh and good homemade food can be. Yes, an ice-cream freezer is needed.

I was the cookbook editor for Betty Crocker's Cookbook (affectionately known as "Big Red") several years ago. To complete my desserts chapter, I created a very simple recipe for frozen yogurt: fresh berries, yogurt, and a touch of sugar. I hope you give this recipe a try, now called Very Berry Yogurt, since either strawberries or raspberries can be used. (Hmm, I've not tried it with blueberries.) And, if you've never tried banana frozen yogurt, that variation is GREAT, especially when drizzled with a little warm peanut butter (crunchy) that's been thinned a little with milk.

Give the recipe a try and let me know what you think!

Cool and Colorful

Fri, 07 Aug 2009 08:00:00 GMT

As we move into the heat of August, we often seek cooler meal options. That can translate to creative salads! Cool greens blended with a rainbow of fresh veggies, fruits of the season and more.

A favorite among my friends is our Healthified Crunchy Asian Salad. This delciously crisp and colorful salad is a healthful blend of cabbage, carrots, spinach, bell peppers and oranges in a light dressing topped with ramen noodles and almonds. Loaded with plenty of nutrients, this salad is a winner! One serving offers plenty of vitamin A for healthy vision particularly at night and antioxidants to keep cells healthy from oxygen damage. Vitamin C-rich ingredients provide antioxidants that keep gums and blood vessels healthy and folic acid helps bodies form healthy cells--key for healthy pregnancies. Check out the beautiful photo below:

Crunchy Asian Salad Green Salad Roll-up

Our Green Salad Roll-up (pictured above) makes a tasty salad on the go. It's a twist on a burrito with garbanzo beans, carrots, radishes, lettuce and sprouts and a fat-free dressing stuffed into a whole wheat tortilla. Wrap up a handheld salad sandwich that's loaded with fiber for a healthy digestive tract--and a rainbow of colors for a variety of nutrients too. Don't have garbanzo beans on hand? Substitute black beans. Not a fan of radishes? Trade for red bell peppers instead. Love carrots? Add more and experiment. Use a smaller size tortilla (6-8-inch), and divide this recipe into more servings for a salad course or appetizer. Be creative!

Want some slimming salad tricks? Check out our Smart Salads hints on EatBetterAmerica and learn more ways to healthify your salads. And don't forget to write and let me know what you do for your salads too!

Blueberries for Picking

Fri, 31 Jul 2009 14:34:00 GMT

It's blueberry picking time in Minnesota and in other northern regions, such as Maine, Michigan and throughout Canada where they're grown. They're great little fruits that are easy to pick and simple to work with in the kitchen.

Blueberries grow on low lying bushes in clusters similar to how grapes grow. To choose those that are ripe, select plump blueberries with a light blue-gray color. If you see red berries, they aren't yet ripe but may ripen if left at room temperature after picking. On the contrary, green or white colored blueberries will not ripen after they are picked. It's better to leave them on the bush for another picker!

An easy way to pick blueberries is to hold a bucket or container under them in one hand and with your other hand, gently cup a riper looking bunch and rub them gently with the tips of your fingers. The ripe berries will fall into the bucket and the unripe ones will remain on the bush. If collecting with children, use a smaller container that's easier for small hands to hold. You can take turns picking and holding the container. Then of course there's the tasting too! That's the best part and reminds me of the classic children's book Blueberries for Sal by Robert McCloskey--a favorite at my house and a great seasonal read for young kids.

Wet soggy berries will mold easily so keep berries unwashed in the refrigerator. Wash them just before using. Freezing fresh blueberries a is a great way to perk up winter baking. Freeze blueberries on a shallow flat pan. Once frozen, you can store them double-bagged in zipper bags or airtight freezer-safe containers.

Blueberries are rich in antioxidants called anthocyanins that may help protect healthy body cells from oxygen damage. A half cup (about 50 berries) boasts just 40 calories but has 1.5 grams of fiber. They're great in salads, atop yogurt or cereal, in pancakes and baked goods such as muffins, coffee cakes, pies and more. Other berries such as blackberries and raspberries provide more fiber about 4 grams per 1/2 cup--one-sixth of your daily fiber needs (25 grams).

Here are a few favorite recipes from EatBetterAmerica:

Mixed-Berry Salad Blueberry Muffins Mixed-Berry Coffee Cake

Let's Get Grilling!

Fri, 17 Jul 2009 12:46:00 GMT

Summer is a super time to take the heat out of the kitchen and move cooking outdoors! If you have a gas grill, you know it's simple prep for a delicious meal. If you're relying on good ol' charcoal, you'll have to plan ahead as it often takes 30 minutes until the coals are ashen and red-hot ready! Either grill type works well and can't be beat for great fire-roasted flavor.

How about kabobs (kebobs or kebabs) for fast and fabulous food on a stick! Kabobs use skewers--long pointed spears made of stainless steel or wood (water-soaked to prevent catching fire) to cook small chunks of foods fast. Combine protein (such as shrimp, scallops, chicken breast or beef chunks) together with cubes of veggies (mushrooms, zucchini, potatoes, peppers, onions, asparagus) and fruits (mango, peach, plum, pineapple) for a simple yet savory meal on a stick. Experiment with different flavors and food combinations. Marinate the protein for unique flavors and a global twist. Not only will kabobs provide plenty of protein for growth and repair of body tissues, but the fruits and veggies can offer vitamins A, C and folic acid, fiber and minerals for a host of benefits. Salad dressings, soy sauce with ginger and garlic or your favorite marinade all work well. Give our Grilled Shrimp and Scallop Kabobs a try, or create a tasty Grilled Chicken Kabob Caesar Salad pictured below.

Grilled Seafood Kabobs Grilled Chicken Kabob Salad

Don't forget to check out EatBetterAmerica's 4 Tips for Safe Grilling--a must read for all outdoor chefs! Be sure to use lean cuts of protein that contain little, if any, fat and limit the fat in marinades to prevent flare-ups. Burning drippings from protein cooking on the grill do pose some concerns but grilling veggies and fruits do not. Have a great grilling experience? Write to tell me about it!

Julie & Julia

Fri, 10 Jul 2009 10:24:00 GMT

What do a book, a blog and butter! have in common? The new movie, starring Meryl Streep as Julia Child and Amy Adams as Julie Powell. Last night, I had the opportunity to view an advance screening with a local foodie group - Women Who Really Cook! Two true stories, about 40 years apart, cleverly melded together by screenwriter and director Nora Ephron.

On one hand, it's the story of how Julia Child got into cooking while living in France, and co-authored "Mastering the Art of French Cooking". On the other, fast forward to a young woman seeking sanity after 9/11. While working full time, she challenges herself to cook through every recipe in the aforementioned cookbook from her tiny New York City apartment, in one year, documenting each in a blog! LOTS of butter, food experiences and passion for both.

It's a wonderful summer movie that will make you laugh (or smile) for 2 hours. Meryl Streep is an extraordinary Julia, and I highly recommend this delightful movie to anyone who cooks, knows of or loves Julia Child, travels to France or is a food blog fan.

One of my most memorable foodie experiences several years ago was being Julia Child's assistant/escort for a day when she taped a Today Show segment in the Betty Crocker Kitchens at General Mills. A gracious remarkable woman!

The movie opens August 7th - don't miss it! A Web search for "Julie & Julia will give you all sorts of interesting tidbits. Crunch some unbuttered popcorn and have a great time.

Simple Pasta Salads

Fri, 10 Jul 2009 08:43:00 GMT

Summertime brings plenty of gatherings and a great opportunity to share favorite dishes. Family picnics at the beach or lakeside, neighborhood barbecues, and potluck suppers abound. If you're struggling with what to take along, don't fret--we have some simple solutions for you!

One easy item to take and share is pasta salad. Pasta shapes such as bowties (farfalle), twists like gemelli and rotini work well for tossing and coating with the "dressing" and mixing in large chunks of veggies or fruits. Long pasta such as fettuccini or spaghetti are best when you don't have so many pieces to mix in as it can be more difficult to get the ingredients well-blended.

An Italian version of a pasta salad like our Italian Pasta Salad is so simple to make. Starting with a pasta shape, and adding in summer's best tomatoes and zucchini and some savory components, this salad is a winner. Loaded with fat free plain yogurt and some parmesan cheese for flavor, just one serving gives you 25% of the daily value for calcium--a nutrient many of us may be lacking. Check out the yummy-looking photos below.

Italian Pasta Salad Fruit and Pasta Salad

Another option is pasta salad that incorporates fresh fruits and a slightly sweeter flavor profile. Try our Fruit and Pasta Salad (photo above) with fresh strawberries, summer peaches and plums. This dish boasts plenty of vitamin C coming from all the wonderful fruits it contains. If your family isn't keen on one of the ingredients--just swap it out for another one that's better loved and you have a dish no one can pass up! Enjoy your summer get-togethers and celebrate stress-free!