July 2016 Issue
Culinary Corner: Beef Days of Summer
By Jessica Fishman Levinson, MS, RDN, CDN
Vol. 18 No. 7 P. 66
Pair lean beef with seasonal fruits and veggies for light, nutritious fare.
Summer grilling season is in full swing and so are the hot days that come along with it. As you and your clients look for lighter meals that don't require much time in a hot kitchen, consider summer salads that are full of flavor and nutrition. Personally, I love grilling fish, chicken, and lean beef and pairing these protein choices with a side of grilled vegetables or a colorful salad. Each of these meals makes a quick, easy, nutrient-rich, and delicious dinner for warm summer nights.
Grilled steak is one of my favorite salad toppings. It takes less than 10 minutes to cook on a heated grill, has a rich umami flavor, and is full of nutrients. Recommendations for consuming red meat are hotly debated, and research has shown both benefits and risks of eating beef. Potential benefits of consuming 4 to 6 oz of lean beef daily within calorie goals include improved metabolism, blood pressure, and weight management.1 On the other hand, some research shows risks of red meat consumption, especially fatty cuts and processed red meat, which include increased cancer risk and cardiovascular disease.2,3
If clients enjoy eating beef, help them include it in their diets in a healthful way by educating them about lean cuts like sirloin, strip steak, flank steak, tenderloin, and 93% lean ground beef, and how much is an appropriate portion. A 3-oz serving of lean beef is an excellent source of protein, vitamins B12 and B6, selenium, and zinc, and a good source of iron, choline, and phosphorus.4 Pair lean beef with vegetables, fruit, and whole grains for a balanced and satiating meal. This Summer Steak Salad With Champagne-Shallot Vinaigrette is a perfect example of enjoying beef in a healthful and flavorful way.
— Jessica Fishman Levinson, MS, RDN, CDN, is a New York-based nutrition consultant, writer, and recipe developer, and the founder of Nutritioulicious (www.nutritioulicious.com).
1. Roussell MA, Hill AM, Gaugler TL, et al. Effects of a DASH-like diet containing lean beef on vascular health. J Hum Hypertens. 2014;28(10):600-605.
2. Wang X, Lin X, Ouyang YY, et al. Red and processed meat consumption and mortality: dose-response meta-analysis of prospective cohort studies. Public Health Nutr. 2016;19(5):893-905.
3. Kaluza J, Åkesson A, Wolk A. Long-term processed and unprocessed red meat consumption and risk of heart failure: a prospective cohort study of women. Int J Cardiol. 2015;193:42-46.
4. United States Department of Agriculture. National Nutrient Database for Standard Reference. Release 28. https://ndb.nal.usda.gov/. Accessed May 5, 2016.