Back to Back Issues Page
The Healthy Family Meals Newsletter, Issue #33 -- Lean Meats in May
May 22, 2006

Welcome! Learn How to Combine Healthy Recipes with Family Adventure!

If you are receiving your first issue of the Healthy Family Mealtime Makeover -- Thanks for signing up! I hope you learn a new nutrition and wellness tip each week.

To receive your complimentary e-book that I have written on how to get your family excited about eating breakfast, download Breakfast and Brunches FREE!

Kindy's Musings....

Spring in the garden is upon us but don't be in a rush to set your plants in the garden. Be sure all danger of frost has passed before setting them out -- here in upstate New York, Memorial Day is the key date to start planting.

Spring produce is best eaten fresh. What's in season now?

Fruits to harvest include - apricots, blueberries, cherries, nectarines, papayas, pineapples, raspberries, rhubarb, and strawberries....

Next week I'll talk about spring vegetables to harvest, write in and tell me what your family's favorite spring vegetable is!

Try the easy recipe below:


Gazpacho Steak Salad

Prep time: 25 minutes to prepare

Yield: 4 servings

As the weather turns the corner from winter to spring, eating styles change from hearty to light. Cold weather soups and stews are tucked back into the recipe box while grills and fresh produce make their seasonal debut.

1 pound beef shoulder steak or 1 pound beef top round steak, cut 1 inch thick

1 can (5-1/2 ounces) spicy 100% vegetable juice

8 cups mixed greens or 1 package (10 ounces) romaine and leaf lettuce mixture

1 cup baby pear tomatoes, halved

1 cup cucumber, cut in half lengthwise, then into thin slices

1 cup chopped green bell pepper

Salt and pepper

Crunchy Tortilla Strips (recipe follows)

Gazpacho Dressing:

1 can (5-1/2 ounces) spicy 100% vegetable juice

1/2 cup chopped tomato

1/4 cup finely chopped green bell pepper

1 tablespoon red wine vinegar

1 tablespoon chopped cilantro

2 teaspoons olive oil

1 clove garlic, minced

1. Place beef steak and 1 can vegetable juice in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight.

2. Combine dressing ingredients; refrigerate. Combine lettuce, teardrop tomatoes, cucumber and 1 cup green bell pepper; refrigerate.

3. Remove steak from marinade; discard marinade. Grill or broil steak, turning occasionally. Carve steak across the grain into thin slices. Season with salt and pepper, as desired.

4. Meanwhile prepare Crunchy Tortilla Strips. Add steak to salad mixture. Drizzle with dressing and top with tortilla strips.


Lean meats, poultry, and fish can be important contributors to a tasty and healthful diet.

Some of the key nutrients that are abundant in meat, poultry and fish are:

• Protein Protein builds and repairs body tissues. The amino acids that are the building blocks of protein are arranged in our bodies to make up many structural and functional proteins.

• B-vitamins The various B-vitamins have many roles in the body, but all are central to keeping the energy pathways in our cells moving. Without the B-vitamins, our body can’t properly utilize the energy we take in from carbohydrate, protein and fat.

o thiamin

o riboflavin

o niacin

o folic acid

o vitamin B12

• Iron Iron helps to make the important blood molecule called hemoglobin. Hemoglobin carries oxygen to all of our body tissues, including our brains. Imagine, no iron – no oxygen – no thinking -not a good scene.

• Zinc This trace mineral is action packed! Not only does zinc have a role in many energy pathways in the cells of the body, it also helps to protect these cells against damage from damaging oxygen radicals.

• Magnesium This important mineral helps keep bones and teeth strong and healthy.

Many consumers are expressing a desire to purchase locally grown meat for reasons like:

• A desire to support local farmers and ranchers

• A desire to purchase meat products that have not had to travel great distances

• A perception that the products are fresher or healthier.

• A taste preference for grass-fed meat

• A desire to support local, sustainable agricultural operations

• Eat Well Guide is a free, online directory of sustainably raised meat, poultry, dairy and eggs. Just plug in your zip code and you will receive information on where to purchase these products locally.

Source: Eat Right Montana

What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2006

I want to continue to offer an excellent resource in 2006 that will help you save thousands of dollars on GROCERY SHOPPING!

Meet Lana Dorazio whom I consider an "expert" grocery shopper. She has developed a grocery shopping system that you can learn too.

Save Thousands Grocery Shopping & Cook Great Food.

I encourage you to forward this newsletter to your friends, other parents, and colleagues for their review and enjoyment. However, please do so only by sending it in full, thereby keeping the copyright and subscription information intact.
Also, if you wish to post this newsletter to a newsgroup or electronic discussion group, you may do so if you preserve the copyright and subscription information.

Thanks for reading and have a great week!

Kindy --Your Family Dietitian

Copyright (c) 2006,

Back to Back Issues Page