Did you know that May is National Beef Month? With Memorial Day right around the corner, it’s time to fire up your grills and officially start summer!
5 Simple Tips for Grilling Meat
- Consider your Cut
While classics such as strip steak and ribeye can be an easy go-to, there are endless options when it comes to cuts of beef. Some beef cuts, other than ground beef, that are best for grilling include: shoulder steak, tenderloin roast/filet, Coulotte roast, kabobs, and skirt steaks.
- Elevate the Flavors
Marinades and rubs are a great way to take beef to the next level with minimal effort. To add extra flavor, tender cuts (flank, sirloin, ribeye) can be marinated for as little as 15 minutes or as long as two hours. For less tender cuts (roast, brisket), marinate for at least six hours, but more than 24 hours will do the trick.
- Medium and Steady Wins the Race
When it comes to cooking beef, there is no need to rush the process by using high heat. Cooking at medium heat allows beef to achieve rich flavors and avoids charring.
- Temperature is King
It is important to cook beef to the correct internal temperature (160˚F). Insert a meat thermometer into the center of the thickest part the patty. Color is not a reliable indicator of beef doneness.
- Time to Savor
Now you’re done, time to sit back and enjoy!
What are the benefits of beef? Beef is packed with 10 essential nutrients, protein being the most notable. One 3 ounce serving of beef provides 50% of your daily value of protein. The size of 3 ounces looks like a deck of cards. People who eat higher-protein diets feel more satisfied which can help prevent overeating. Try to choose lean cuts of meat with minimal fat.
What is lean? A cut of cooked fresh meat is considered “lean” when it contains less than 10 grams of total fat, 4.5 grams or less of saturated fat and less than 95 mg of cholesterol per 3.5 ounces. If “round” or “loin” is in the name – that’s a telltale sign. Popular cuts of lean beef include: top sirloin steak, strip steak, tenderloin steak, and 95% lean ground beef.
Why should you focus on protein? Heart healthy diets with high quality lean protein helps lower cholesterol (the bad kind!) and reduces the risk of chronic disease and high blood pressure. Protein helps support strong, lean bodies. Studies and information from Beef It’s What for Dinner® show that exercise is more effective when paired with a higher-protein diet and beef provides the amino acids necessary for building and replenishing muscles.
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May 31 – Extension Office closed in observance of Memorial Day
June 1 – Walking Group, 9am, Big Walnut Sports Park
June 2 – Cake Decorating 4-H Workshop, Fairgrounds, Harris Hall, 5-6:30 pm
June 3 – Electricity 4-H Workshop (see 4honline email forthcoming for details)
June 3 – Crochet 4-H Workshop, Extension Office, 6-7 pm
June 7 – Dairy: Good for the Gut! Remember Food Safety! Virtual on Zoom at 12 pm, register at https://tinyurl.com/WIAWebinars21
June 8 – Walking Group, 9am, Big Walnut Sports Park
June 8 – The New Nutrition Facts Label lesson, 5pm, Extension Office, call to register
June 8 – Knitting 4-H Workshop, Extension Office, 6-7 pm
June 15 – Walking Group, 9am, Big Walnut Sports Park
June 21 – ServSafe online exam, 9am, register at https://purdue.edu/servsafe/workshops
June 22 – Walking Group, 9am, Big Walnut Sports Park
June 29 – Walking Group, 9am, Big Walnut Sports Park