Smarter Bytes

Flank Steak with Grainy Mustard and Peaches

Barb Freda — Thu, 16 May 2013 12:00:13 +0000

I love mixing fruit flavors with mustard – especially with fruit that is coming into season. If you are lucky, you’ve already gotten to enjoy some early peaches. I gave the flank steak a similar treatment to cooking brisket, but faster. If you want to really play on the peach theme, grill or broil some fresh peach halves to serve alongside of the steak.

Prep time: about 5 minutes
Cook time: 25 minutes
Serves 6

1 Laura’s Lean Beef Flank Steak, about 1.5 pounds

1/2 cup grainy mustard

2 tablespoons dark brown sugar

1/4 cup peach jam

1 canned peach, drained

1 tablespoon balsamic vinegar

Salt and pepper to taste

1. Heat oven to 375°F. Score the top of flank steak diagonally, one way then the other to get a diamond pattern. Pat dry with paper towel.

2. Mix mustard with brown sugar, jam, peach, balsamic vinegar and salt and pepper to taste. Blend in a blender, food processor or using a stick blender.

3. Line a baking sheet with foil. Spoon 2 tablespoons of mustard mixture onto foil and spread around to make a base for steak. Place flank steak on top of mustard. Top with more mustard mixture, reserving about 1/3 cup to pass with finished steak.

4. Wrap foil up and around flank steak, sealing well. Place in oven 20 minutes. Remove steak from oven. Open foil and spread foil wide. Place steak back in oven on top rack. Increase oven to 450°F. Roast an additional 5 minutes, or until mustard on top of steak starts to thicken and brown.

5. Remove steak from oven. Let rest 5 minutes. Cut into thin slices (remember to cut across the grain for tenderness). Serve with extra mustard sauce (about 1 tablespoon per serving).

Nutrition information per serving (3 ounces cooked steak with additional 1 tablespoon mustard sauce and not including salt and pepper to taste):
Calories 214; Calories from Fat 52 (24% from Fat); Fat 6g; Saturated Fat 2g; Cholesterol 55mg; Sodium 329mg; Carbohydrate 17g; Fiber 1g; Protein 25g; Vitamin A 2%; Vitamin C 4%; Calcium 2%; Iron 13%

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Chicken Wire Bulletin Boards

Pam Freeman — Wed, 15 May 2013 13:17:27 +0000

I was recently shopping in a store with lots of antiques and homemade pieces and came across a beautiful bulletin board that I just had to replicate and share. The piece I originally saw used an antique picture frame, minus the picture, and was hugely expensive. But what was so cool about the whole piece is that where the picture and glass once were, there was chicken wire with small clips holding memorabilia. I immediately thought of my kids and their rooms. They always need a place to hang their mementos and I thought this was really original.

So, here’s what I did. I went to the craft store and found some cheap unfinished wood picture frames. I painted the frames with two colors (per the colors my kids requested), then sanded them to give a distressed look.

I purchased some metal chicken wire from my local hardware store and borrowed my husband’s staple gun and wire cutters. Then I cut the wire to fit my frame and stapled it to the back of the picture frames.

I took my kids to the craft store and they picked out some small wood pieces, jewels and stickers to decorate their frames. We also found some miniature clothespins that were already painted, to use for attaching things.

Originally, I thought I’d be done at this point. And, you could be if that’s your preference. But, I just wanted a little more decoration and something to cover the sharp wire ends on the back of the frame. After some thought, I decided to cover the back with fabric and found that a bandana was the perfect size. So I hot glued one to the back of the frame making sure all the wire ends were covered. (The pictures show one frame with a bandana and one without. Both are really cute.)

I attached ribbon to the back of each frame to hang them and then turned the newly handmade bulletin boards over to my kids.

I’m happy to report that they love them and I love them too! They are so unique and they were so easy to make.

So if you’re looking for a unique organizational project, please consider this with one caveat. The steps and materials I used for my bulletin boards are just suggestions. This is such a versatile project. You can use any type of materials for the frame from pre-done frames to old scrap windows. You can use chicken wire for the backing or any other type of wire; the square metal wire would look great too. Heck, you don’t even have to use your final product as a bulletin board; what about a jewelry hanger? The sky’s the limit! So have fun. I know you’ll love whatever you make!

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Ribeye Steaks with Porcini Rub and Rosemary Butter

Barb Freda — Fri, 10 May 2013 16:12:25 +0000

I am having an all-out fan-fest with porcini mushrooms. I have not gotten my hands on fresh porcini (my own quest), but I am playing around with dried porcini as often as I can. Because they are expensive, I look for ways to get a big bang for the buck, and I like the results I get using the porcini as a rub. Before I use any of the bigger pieces, I sift the dried porcini a bit to catch the bits that are already in the package. Use a spice grinder or coffee grinder to make the porcini powder. To clean the grinder, just tear up a piece of bread and grind it for about 20 seconds to remove any leftover bits (and leftover flavor) of the porcini. Serve this with a simple tomato salad (toss sliced tomatoes with basil, onion and red wine vinegar and the tiniest drizzle of olive oil) to counter the richness of the steak dish.

Prep time: About 10 minutes
Cook Time: About 10 minutes (or more depending on desired degree of doneness)
Serves 4

1/2 ounce dried porcini mushrooms

Salt and pepper to taste (optional)

1 (16-ounce) Laura’s Lean Beef Ribeye Steak

1 teaspoon olive oil

4 teaspoons butter, room temperature

1 clove garlic, minced

1 tablespoon fresh rosemary, finely chopped

1. Turn oven on to 425°F. Grind porcini mushrooms to fine powder. Mix with salt and pepper then sprinkle onto dinner plate. Pat steak dry with paper towel. Press one side of steak into porcini powder. Turn steak over and press second side into powder.

2. Heat olive oil in cast-iron skillet over high heat. When oil is almost smoking, place steak into skillet. Sear on each side 4 minutes, then place skillet with steak into pre-heated oven and cook to desired degree of doneness.

3. While steak finishes in oven, mix softened butter with garlic and rosemary.

4. When steak is done as desired, remove from oven and let rest at least 5 minutes. Slice into serving size (about 3 ounces cooked steak per serving) and top each serving with rosemary butter. Serve immediately.

Nutrition Information per 3-ounce serving with 1 teaspoon rosemary butter (not including optional salt and pepper to taste):
Calories 232; Calories from Fat 123 (53% from Fat); Fat 14g; Saturated Fat 6g; Cholesterol 70mg; Sodium 61mg; Carbohydrate 2g; Fiber 1g; Protein 25g; Vitamin A 2%; Vitamin C 1%; Calcium 0%; Iron 14%

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National Skin Cancer Awareness Month

Judy Eggebeen — Mon, 06 May 2013 12:00:29 +0000

May is National Skin Cancer Awareness Month. This is near and dear to my heart because I have a strong family history of melanoma. As someone who loves exercising outdoors, I have had to be proactive and take extra precautions for prevention since consistent exercise outdoors means consistent exposure to the sun’s rays.

Did you know that skin cancer affects 1 in 5 Americans? It is estimated that over 3.5 million skin cancers are diagnosed each year.

There are 3 types of skin cancer: basal cell carcinoma, squamous cell carcinoma, and melanoma. Basal cell and squamous cell carcinomas are the two most common forms with 2 million and 700,000 new cases each year, respectively. Both of these types are highly curable if detected early. Melanoma is also curable if detected early, but has the potential to spread to the lymph nodes and internal organs if not caught. Melanoma is less common (approximately 140,000 new cases each year) but it accounts for 75% of skin cancer deaths because of its potential to become malignant.

The following links provide more information about the risk factors and signs of these skin cancers. It is a good idea to familiarize yourself with these so that you know if you are at higher risk and know what signs to be on the lookout for!

Basal Cell Carcinoma: Risk Factors and Signs

Squamous Cell Carcinoma: Risk Factors and Signs

Melanoma: Risk Factors and Signs

Prevention is very important with all skin cancers. Often times we are good about applying sunscreen and using other precautions when we go to the beach, but we forget about every day activities that increase our sun exposure. Here are a few ways to protect yourself while exercising outside:

• Choose to exercise at a park or other place with shade.

• Avoid exercising when the sun’s rays are strongest (usually between 10 a.m. and 2 p.m.).

• Wear water-resistant sunscreen with an SPF of at least 30 when going out to exercise. I specifically look for the “sport” brands because they are better at resisting sweat. I personally like the sprays because I can apply them quickly and they are not quite as greasy!

• Wear a hat to protect your head. There are many lightweight options made specifically for exercise that are great for warmer weather.

• Choose a short-sleeve shirt rather than a tank top. If you are at higher risk, it would be beneficial to have the extra protection on your back, chest, and shoulders while still staying cool outside.

In addition to prevention, early detection is also important. If you notice any of the signs referred to in the links above, it is important to make an appointment with a dermatologist. If you are at higher risk, it may be good to start getting yearly skin checks with a dermatologist to be proactive.

The American Academy of Dermatology offers free skin cancer screenings. To find one near you, visit this link: http://www.aad.org/scs/search/default.aspx

*The statistics above are from The American Academy of Dermatology http://www.aad.org/

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Planning for Summer Produce

Jenny Kramer — Fri, 03 May 2013 13:42:20 +0000

Now is a good time to start thinking ahead for summer produce. The best option is to grow your own but if that isn’t possible or if you don’t have the space to grow everything then start checking out local resources. Eating produce seasonally and locally is so much better for your health and your community. The produce at the grocery store has traveled an average of 1,500 miles to reach you. That means it could have been picked too early and have only limited nutrients compared to produce picked at it’s peak of ripeness. It also costs less to eat what is in season. Here are some options for getting access to produce in your community:

• Community Supported Agriculture (CSA) – CSA allows you to get seasonal food from a local farmer often delivered to your doorstep or to a convenient location where you pick it up. You generally pay in advance for your “share” of the farm and in exchange for that, you get a supply of produce throughout the farming season. I love this idea because it supports local farmers (remember I grew up on a family farm that I LOVED!) and it encourages you to try new fruits and vegetables that you might not pick out on your own. You will hopefully get to develop a relationship with the farmer as well and possibly visit the farm to learn more about the growing process. Check out the website www.localharvest.org to find a CSA in your community; all you need is your zip code.

•Farmer’s Markets: From produce to flowers to live music and cooking demonstrations, farmers markets have a lot to offer. A Saturday morning visit to the market is one of my favorite summertime activities. I love to get a good cup of coffee and browse each booth before I decide what to purchase. Many cities have weekday markets too. You can search for farmers markets through www.localharvest.org; Just select “Farmer’s Markets” and type in your location.

• Gardening at Home: Just because you live on a small city plot or you have a small patio doesn’t exclude you from being a gardener. There are so many options for city gardening now, that it adds a new element of fun. Do a search on Pinterest.com for city or urban gardening and you will find ideas for growing in pallets, window boxes, gutters, rooftops, stacked pots, or even a shoe organizer! Check out your local extension agency, many offer free or very low cost gardening classes. If you are beyond a beginning gardener, you may want to step it up to the title of “Master Gardener.” Most cities offer this program. You can find a listing by going to http://www.ahs.org/gardening-resources/ and selecting “Master Gardeners” from the menu on the left, then clicking on your state.

We would love to see pictures of your gardens or about your Master Gardener title. Leave a comment below or stop by our Facebook page and tell us all about it!

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Beef Tortilla Soup

Barb Freda — Wed, 01 May 2013 13:02:43 +0000

This is our take on a classic. Helpful hint: use soft corn tortillas, not flour tortillas, which get gummy in the soup. The tortilla strips act like noodles. I love using corn on the cob and getting a little extra flavor from the cobs themselves, but you don’t have to do this. A drained can of corn will serve in place of corn on the cob.

Prep Time: About 15 minutes
Cook Time: About 20 minutes
Serves 8

1 tablespoon butter

2 teaspoons olive oil

1 medium red onion, diced

1 large sweet red pepper, diced

2 ears of corn, kernels removed, cobs saved

1 clove garlic

1 pound Laura’s 92% Lean Ground Beef

1 teaspoon chipotle powder

1 tablespoon chili powder

1 teaspoon oregano

6 cups chicken stock

1 (15-ounce) can diced tomatoes

1 (15-ounce) can white beans, rinsed and drained

6 (6-inch) corn tortillas cut into half, then cut into 1/2-inch strips

Juice of 1 lime

3/4 cup chopped cilantro, divided in half

1 avocado, diced

1/2 cup fat-free sour cream

3 ounces cheddar cheese, grated

1. Heat butter and oil in large stock pot over medium-high heat. Add onion, red pepper and corn kernels to pot and cook, stirring, until the vegetables start to brown. Add garlic and cook another minute. Add ground beef and stir into vegetables, breaking beef up. Sprinkle chipotle powder, chili powder and oregano over the beef. Cook until pink is gone from ground beef.

2. Add stock to pot, scraping up any browned bits from the bottom. Add reserved corn cobs, tomatoes and white beans. Bring all to boil, reduce to simmer and cook 10 minutes.

3. Stir tortilla strips into soup. Cook another 5 minutes.

4. Remove soup from heat. Remove and discard corn cobs. Stir in lime juice and half of chopped cilantro.

5. To serve, ladle soup into bowls. Top each portion with additional cilantro, some avocado, 1 tablespoon sour cream and a bit of grated cheddar cheese. Serve immediately.

Nutrition information per serving (1 very generous cup of soup plus garnishes):
Calories 312; Calories from Fat 113 (36% from Fat); Fat 13g; Saturated Fat 5g; Cholesterol 29mg; Sodium 441mg; Carbohydrate 35g; Fiber 6g; Protein 17g; Vitamin A 29%; Vitamin C 66%; Calcium 18%; Iron 20%

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Spring Cleaning… For Your Shoes!

Judy Eggebeen — Mon, 29 Apr 2013 14:42:46 +0000

Last Spring we talked about the importance of good exercise shoes in the post “Exercise Shoes: More than an Accessory.” In that post we learned that shoes should be replaced every 350-500 miles (depending on what you are doing and how much you weigh). If you primarily exercise outside, you know that your shoes can get dirty well before it is time to replace them, so here is a great way to clean them so they look like you just pulled them out of the box!

Things you need:

Mr. Clean Magic Eraser® (This is one of my favorite things ever… you’ve been missing out if you’ve never used one around the house!)

Dish Soap (such as Dawn® or Palmolive®)

Warm Water

Scrub Brush

Newspaper or paper towels

Step 1: If you have a lot of dried mud/dirt on your shoes, get that off now while it is dry. The easiest way to do this is to go outside and hit your shoes together to knock all the dirt off!

Step 2: Remove the laces and the insole of the shoe. These can be washed in the washing machine with a load of clothes or towels, but they should not be put in the dryer.

Step 3: Fill a sink with warm water and a small amount of dish soap. Use the scrub brush to clean the mesh part of the shoe. Use the Magic Eraser to clean the rubber/leather parts of the shoe. This works especially well on scuff marks!

Note: It is best to avoid submerging the shoe in the water, as this soaks the shoe and makes it take longer to dry. It won’t hurt the shoe, it will just be longer before you can wear it. However, if your shoes are smelly in addition to dirty on the outside, it may be a good idea to submerge them!

Step 5: Allow the shoes to dry. You should not put them in front of a heat vent or out in the hot sun because this can affect the quality of the shoe. The best trick I have found is to stuff each shoe with newspaper because it helps maintain the shape of the shoes and it helps them dry more quickly. Some people say that the ink can run inside your shoes, making it eventually end up on your socks, so if you are concerned with this you can just stuff them with paper towels. (It’s a good idea to check on them a few hours later and put fresh newspaper or towels in if they are fairly wet.)

Step 6: Return the inserts and laces to the shoe when dry.

* Some people put their shoes in the washing machine and do not have any problems. I have never tried this, but it would probably be fine as long as your shoes are primarily mesh.

* Never put your shoes in the dryer!

What are your favorite tips for cleaning your shoes? Leave a comment below!

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Pizza Rolls

Barb Freda — Wed, 24 Apr 2013 12:00:56 +0000

How about a filling snack? I’ve been thinking about a twist to my brother’s pepperoni roll for a while–I needed it to be both beefy and easy. That’s when I thought about the refrigerated crescent rolls. One roll makes a good snack; two rolls make a satisfying dinner.

Prep time: About 15 minutes
Cook time: 15 minutes
Makes 32 rolls

1 pound Laura’s 96% Lean Ground Sirloin

2 ounces stick pepperoni, finely diced

1 18-ounce jar pizza sauce

4 packages refrigerator crescent rolls

6 ounces mozzarella cheese, grated

2 ounces shredded Parmesan cheese

1. Heat oven to 375°F. Place beef and pepperoni in nonstick skillet and cook, breaking it up, over medium-high heat until no pink is left in beef. Add pizza sauce. Bring to boil and reduce to simmer, cooking it down until sauce is thick; no liquid should be left.

2. Line 2 baking sheets with parchment paper. Working with 1 package at a time, remove rolls from package, unroll and separate triangles. Line dough up with wide end of triangle closest to you. Spread 1 tablespoon of beef/pepperoni filling and about 1/2 tablespoon of grated mozzarella on each triangle. Roll up to point of triangle. Bend ends slightly to form crescent. Line up on pan about 1 inch apart. Repeat with remaining packages of crescent rolls.

3. Sprinkle tops of rolls with about 1/2 teaspoon shredded Parmesan. Bake 15 minutes, until golden brown. Cool slightly and serve warm.

Nutrition information for 1 roll:
Calories 155; Calories from Fat 79 (50% from Fat); Fat 9g; Saturated Fat 4g; Cholesterol 14mg; Sodium 351mg; Carbohydrate 13g; Protein 7g; Vitamin A 3%; Vitamin C 3%; Calcium 7%; Iron 4%

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National Garlic Day!

Jenny Kramer — Fri, 19 Apr 2013 12:38:22 +0000

Garlic – I love it so much and apparently so does the rest of the world because April 19th has been declared National Garlic Day. Garlic is a member of the onion family, if you’ve ever opened a fresh garlic and shallot then you won’t be surprised that they are cousins. It is generally planted in the fall and harvested the next summer. The cloves of the garlic are most often used but you can actually eat almost all of the plant. When the plant is immature, the green stems are also known as scallions; I think their taste is somewhere between garlic and green onions.

Garlic is most commonly known for its role as a great seasoning in food but it may also have medicinal properties. Some studies have shown garlic can help lower cholesterol and triglycerides, fight off the common cold, help regulate blood sugar, and act as an antiseptic agent. The best way to consume garlic is to use it in your every day diet rather than taking large supplements.

We can’t ignore the big side effect of garlic – bad breath! Garlic contains a sulfur agent that produces halitosis and an exceptionally odorous sweat. Drinking milk along with garlic rich foods can help decrease this effect.

Fresh garlic has the best taste but in a pinch, jars of minced garlic or garlic powder are a good substitute. A little bit of garlic powder goes a long way. The conversion is 1/8th teaspoon garlic powder = 1 clove garlic.

One of my favorite ways to enjoy garlic is to roast it and spread on thick, crusty bread. I was intimidated by this method at first but it’s really easy and doesn’t take much effort. The taste is well worth the wait of roasting it.

Roasted Garlic

1. Peel the skin off the garlic until there is only one layer left on the individual cloves. Cut off the top ¼ inch to fully expose the clove.

2. Place each head in a muffin tin or small glass custard cup and drizzle with olive oil.

3. Roast at 400°F degrees for 25-35 minutes until the cloves are soft.

4. Peel back the skin and the cloves should come out pretty easily. Use a small knife or fork to pull the cloves out if needed. You can eat the roasted cloves plain, spread on bread, mix with vegetables or pasta, puree into a sauce or mashed potatoes – the possibilities are endless.

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Feeding Hummingbirds is Easy and Fun!

Pam Freeman — Wed, 17 Apr 2013 13:21:10 +0000

It’s April and many of you aren’t even thinking about hummingbirds. In fact, your gardens probably aren’t up and growing yet. But while our spring thoughts are just beginning, hummingbirds are already migrating north and will be arriving at your house any day.

But, let me back up and start with the basics. I live in the Midwest, so Ruby-Throated Hummingbirds are the species I see. (Ruby-Throated Hummingbirds are beautiful with a metallic type of green on their backs and a grayish underside. Males have a dramatic red patch on their throat.) In fact, they are the only species of hummingbird that regularly nests east of the Mississippi River. If you live in other parts of the country, you’re probably lucky enough to have a few other hummingbird species visit you.

In any case, these little dynamos are great to have around the house. In the garden, they are tireless pollinators, sipping nectar where they can find it. And, in general, they are your own pest patrol, eating small insects and spiders.

So it behooves us all to provide hummingbirds with a little supplemental nutrition. There are many commercial feeders available. I found a great feeder last season that retrofits a plastic water bottle. There are tubular feeders, round tray feeders; really the most important consideration when picking out a feeder is how easy it will be to clean. That’s probably the hardest part about feeding hummingbirds. Your feeder should be thoroughly rinsed with hot water every time you replace the food. And about once a month you should soak the entire feeder in a solution of ¼ cup bleach to one gallon of water, making sure to brush and clean all the parts.

I do have two personal preferences when it comes to feeders. One, I prefer to use a feeder with perches so the birds can rest while feeding. I’ve found that my hummingbirds stay longer at my feeders that have perches. And two, I like to place my feeder in an existing garden spot near my windows so I can see the hummingbirds easily.

One of my feeders is right outside my stoop door and garage door. The hummingbirds get so used to everyone that all summer they buzz right by our heads and we talk to them. Sometimes, it gets so busy with hummingbirds that some are feeding at the feeder and others are hovering or perching nearby waiting their turn. It’s a regular super highway!

When it comes to food, the biggest rule is to never add red food coloring to your mix or use a commercial product that has red dye, it may be harmful to the birds. Also, only use table sugar; no honey, agave, brown sugar, Jello etc. You just need to mix one part table sugar to four parts water. There’s no need to boil the water. You can store it in the fridge, but I only do this when I’m going away and need someone else to watch my feeder. You should change the food every other day in regular temperatures and every day in really hot weather.

So now, back to the reason I’m writing this post in April. So many people associate hummingbirds with summer, but they are really here earlier than you might think. Hummingbirds overwinter in Mexico, the Caribbean and Central America. They migrate nonstop across the Gulf for 18 to 22 hours and arrive on our coast in late February to mid March and then start moving north. Hummingbirds.net features a great migration map that actually tracks the first sightings of Ruby-Throated Hummingbirds throughout the Midwest. Last year, hummingbirds arrived in my neck of the woods around April 17^th.

http://hummingbirds.net/map.html

So, no matter what, every April I put out my feeder and a few flowering plants to make sure I’m prepared for hummingbirds to arrive!

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