A good marinade
contains flavorings,
spices, herbs and
more. Because a
marinade is also
acidic, it carries these
flavors into foods.
1
The use of spices in
your food appeals
to all of your senses.
It enhances the
flavor, look, feel and
aroma of any recipe.
You only need enough
marinade to cover
the meat completely
with a thin layer.
2
3
GROUND CHILI
OREGANO
GROUND GINGER
BLACK PEPPER
MIX OF PEPPERS
PARSLEY
CARDAMOM
CUMIN
POPPY SEEDS
PAPRIKA
BLACK MUSTARD
DRIED ONION
THYME
MUSTARD
COARSE PEPPER
CLOVES
TURMERIC
CORIANDER
CURRY
JUNIPER
SEED MIXTURE
ANISE
ROSEMARY
CINNAMON
SALT-FREE HERB BLENDS
Recipes by Anne Hytrek, Hy-Vee Dietitian
MIX ED HER B BL EN D — for salads, pasta salads, steamed
vegetables, vegetable soup or fish. Blend ¼ cup dried parsley
flakes, 2 tablespoons dried tarragon and 1 tablespoon each of dried
oregano, dill weed and celery flakes.
ITALIA N BLEN D — for tomato-based soups and pasta dishes,
chicken, pizza, focaccia and herbed bread. Blend 2 tablespoons
each of dried basil and dried marjoram, 1 tablespoon each of garlic
powder and dried oregano and 2 teaspoons each of thyme, crushed
dried rosemary and crushed red pepper.
MEX ICAN C HI L I BL EN D — for chili with beans, enchiladas,
tacos, fajitas, chicken, pork and beef. Blend ¼ cup chili powder,
1 tablespoon each of ground cumin and onion powder, 1 teaspoon
each of dried oregano, garlic powder, ground red pepper and
½ teaspoon cinnamon.
CHIN ESE FI V E-SP I C E — for chicken, fish or pork. Blend ¼ cup
ground ginger, 2 tablespoons ground cinnamon, 1 tablespoon each
of ground allspice and anise seeds and 2 teaspoons ground cloves.
EASY DIP B L EN D — for mixing with cottage cheese, yogurt or
low-fat sour cream or to lightly salt chicken and fish. Blend ¼ dill
weed and 1 tablespoon each of dried chives, garlic powder, dried
lemon peel and dried chervil.
4
BBQ SAUCE
Servings: 65 | Serving size: 2 tablespoons
Source: American Diabetes Association, www.diabetes.org
1 tablespoon canola or olive oil
1 cup minced onion
2 cloves garlic, minced
2 beef bouillion cubes
½ cup hot water
3 (6 ounce) tomato paste, divided
1 cup Splenda granular
¾ cup Worcestershire sauce
¾ cup Dijon mustard
3 tablespoons liquid smoke,
hickory flavored
1 teaspoon salt
½ cup cider vinegar
1 teaspoon Tabasco sauce
(+1 teaspoon for spicier sauce)
Place oil in a large saucepan.
Add onions and garlic. Sauté
over medium heat until clear
(approx 2 to 3 minutes). Mix the
bouillon and water until partially
dissolved. Add bouillon mixture
and all remaining ingredients to
the saucepan. Stir well using a
wire whisk.
Simmer uncovered 25 to 30
minutes to allow flavors to meld.
Sitr frequently. Refrigerate
overnight in a non-metallic
container. Sauce is best if prepared
one day before use. Keeps well
refrigerated for 1 week.
Nutrition | Per Serving: 15 Calories, 0g Total
Fat, 135mg Sodium, 3g Carbohydrate, 0g Fiber
Great hostesss gift! Can easily be canned and stored to
preserve! (Must be canned before you refrigerate).
5
LOW-SODIUM MARINADE
Servings: 4 | Source: Quick Cooking, May/June 2005
Revised by: Anne Hytrek
4 (5 ounce) pork chops,
center loin
¼ cup Worcestershire sauce
¼ cup minced fresh parsley
¼ cup balsamic vinegar
¼ cup light soy sauce
¼ cup apple juice
2 tablespoons olive oil
1 teaspoon minced garlic
½ teaspoon pepper
In a large resealable plastic
bag, combine the first eight
ingredients; add pork chops. Seal
bag and turn to coat; refrigerate
for 8 hours or overnight. Drain
and discard marinade. Grill pork
chops, covered, over medium
heat for 10 to 15 minutes on each
side or until juices run clear and
a meat thermometer reads 160°F.
Nutrition | Per Serving: 160 Calories,
2.6g Fat, 62mg Cholesterol, 120mg Sodium,
6g Carbohydrate, 26g Protein
Marinade entrée the night before grilling. This is a fabulous
marinade with an unique flavor, especially with pork.
SALT-FREE CREOLE SEASONING
Servings: 25 | Source: www.grouprecipes.com
3 tablespoons granulated onion
or onion powder
2 tablespoons oregano
3 tablespoons granulated garlic
or garlic powder
1 tablespoon paprika
½ teaspoon white pepper
2 tablespoons black pepper
2 tablespoons thyme
2 tablespoons basil
1 teaspoon cayenne
Pinch dry mustard
Mix all ingredients and store in
airtight jar. Shake before using.
This is a good all-purpose seasoning that will
enhance many dishes.
6
7
BEEF
T E MP S & T I P S
Perfectly cooked, flavorful beef achieves a balance between the
minimum amount of cooking needed for maximum palatability and food
safety. Meat thermometers and the visual appearance of the beef aid in
determining degrees of doneness.
Braised or stewed beef is always cooked until well done. Tenderness
is the clue to doneness; beef is fork-tender when a utility fork can be
inserted without resistance and then releases easily when pulled out.
Cooking beyond the fork-tender stage can result in dry, stringy beef.
Beef color is also an indicator of degrees of doneness. The protein
pigments of hemoglobin and myoglobin are denatured during cooking
and change from red to pink to brown the longer it is cooked.
MEDIUM RARE:
MEDIUM:
WELL DONE:
145°F
160°F
170°F
F O O D H A N DL I NG
Safe steps in food handling, cooking, and storage are essential in
preventing foodborne illness. You can't see, smell or taste harmful
bacteria that may cause illness. In every step of food preparation, follow
the four guidelines to keep food safe:
CLEAN
SEPARATE
Wash hands and surfaces often.
Separate raw meat from other foods.
COOK
Cook to the right temperature.
CHILL
Refrigerate food promptly.
Keep beef refrigerated — never thaw at room temperature. Wash
hands thoroughly with soap and warm water. Avoid cross-contamination
by separating raw and and ready-to-eat foods.
Rinsing cooked ground beef crumbles with water
is a simple way to reduce fat.
8
RIBEYE STEAK
STRIP STEAK
SHOULDER STEAK
FLAT IRON STEAK
TOP SIRLOIN STEAK
TOP ROUND STEAK
BOTTOM ROUND ROAST
SHOULDER ROAST
CHUCK CENTER ROAST
COUNTRY-STYLE RIBS
80/20 GROUND BEEF
9
85/15 GROUND BEEF
95/5 GROUND BEEF
BEEF
BEEF CUT
HOW TO COOK
USE FOR
STEAKS
Ribeye
Grill, broil
Grilled or broiled steaks
Strip steak
Grill, broil
Grilled or broiled steaks
Shoulder steak (Chuck)
Grill, skillet
Grilled or skillet steak;
needs to be marinated
Ranch steak (Chuck)
Grill, skillet
Grilled or skillet steak;
needs to be marinated
Flat Iron steak (Chuck)
Grill, stir fry
Grilled or broiled steak,
cut into strips for stir-fry
Sirloin steak
Grill, broil, stir fry
Grilled or broiled steak,
cut into strips for stir-fry
or fajitas
ROASTS
Bottom Round or Rump
roast
Slow cooker or braise
Roast beef, pot roast
Shoulder roast
Slow cooker or braise
Pot roast, shredded beef
Ribeye roast
Roast (on rack, no lid)
Beef roast
Brisket
Braise, smoker
Brisket slices
OTH E R
Country-Style ribs
Slow cooker or braise
Barbecued ribs (boneless)
GR O U N D B E E F
Ground beef that is not less than 80% lean (usually a 80/20 lean-to-fat ratio)
is used for burgers and in recipes calling for browning (crumbles) and pouring off
drippings, such as chili, tacos and spaghetti sauce. When properly cooked, it is
moist and juicy. Ground beef packages are labeled according to USDA standards.
The information on the labels will be expressed as percent lean to percent fat
(85% lean/15% fat, for example).
Ground beef that is 95% lean or leaner meets government guidelines for
“lean.” If you’re trying to choose lean meats, this is a great choice for you. It
works well in dishes that require crumbles, like meat sauce, tacos, stuffed peppers
or casseroles where draining fat might be difficult.
Ground beef should be cooked to a safe and savory 160ºF. Cook ground beef
thoroughly. Never eat raw or rare ground beef.
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H OW TO T H AW A T U R K EY
Be sure to let your turkey completely thaw before cooking. If it was
frozen through when you bought it, the turkey will thaw within a
few days in the fridge, approximately 24 hours for every five pounds
of turkey. For quicker thawing, place the turkey in a cold water bath
and change the water every 30 minutes until it's thawed.
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TURKEY
F O O D H A N DL I NG
• Wash anything that raw meat touches including cutting boards, utensils
and other surfaces. Separate raw turkey from other foods.
• Always cook turkey to 160ºF when tested with a meat thermometer.
• Keep turkey warm (140ºF or higher after cooking).
• Microwave leftovers to 165ºF.
• Refrigerate leftovers within 2 hours.
• Thaw and marinate turkey in the fridge, NOT on the counter.
• Always use separate plates for raw turkey and cooked turkey.
T U R K E Y C U TS
TENDERLOINS/
FILLETS
All white breast meat, whole muscle from inside center
of breast, boneless and skinless. Very tender and great
for grilling, or any recipes that call for chicken breast.
GROUND TURKEY
Can be white or dark meat, check labeling for
nutritional information.
TURKEY BREAST
All white meat, leanest of all the turkey cuts, cut steaks
by slicing half breast across the grain into ½ to 1-inch
thick steaks. Cut slices or cutlets by slicing half breast
across the grain into ⅛ to ⅓ inch thick cutlets.
TURKEY BREAST
CUTLETS
Thin slice of turkey breast, cut slices or cutlets by
slicing half breast across the grain into ⅛ to ⅓ inch
thick cutlets.
TURKEY THIGH
TURKEY WING
PORTION/
DRUMETTE/LEGS
TURKEY FRIES
Dark meat, easily deboned if necessary, can be used in
any recipe or preparation calling for beef chuck or round.
Part of the wing, all dark meat.
Turkey testicles, usually breaded and fried.
12
SEVEN OF THE MOST COMMON CUTS OF PORK HAVE, ON
THE AVERAGE, 16% LESS FAT AND 27% LESS SATURATED
FAT THAN 20 YEARS AGO.
13
NEW YORK
PORK CHOP
PORTERHOUSE
PORK CHOP
RIBEYE
PORK CHOP
RIBEYE PORK CHOP,
BONELESS
SIRLOIN PORK CHOP,
BONELESS
NEW YORK
PORK ROAST
PORK RIBEYE
ROAST
SIRLOIN PORK
ROAST
PORK
TENDERLOIN
ARM PORK
ROAST
PORK BACK
RIBS
PORK SPARERIBS
PORK
S E L E C T I N G Q UAL I T Y P O RK
Pork that is a pinkish-red color will provide a better eating
experience. Avoid choosing meat that is pale in color and has liquid
in the package. Look for pork that has marbling, or small flecks of fat.
Marbling is what adds flavor.
T E MP S & T I P S
Because of modern feeding practices, trichinosis is a no longer a
concern. Although trichina is virtually nonexistent in pork, if it were
present, it would be killed at 137°F. That’s well below the recommended
end cooking temperature for pork, which is 145°F, followed by a
3-minute rest time.
Because pork can often be overcooked, checking the internal
temperature often will help prevent dry pork. Cook pork until the
internal temperature reaches between 145°F and 160°F, followed by
a three-minute rest time, and is a little pink inside. A digital, instantread thermometer is a low-cost, must-have for every kitchen. When
inserted into the thickest part of the meat (without touching any bone),
the temperature should register within a few seconds. Instant-read
thermometers are not meant to be left in the meat during cooking.
The USDA revised cooking recommendation applies to pork whole
cuts, such as tenderloin, chops and roasts. Ground pork, like all ground
meat, should be cooked to 160°F. Pre-cooked ham can be reheated to
140°F or enjoyed cold.
Pork truly is The Other White Meat®! According to a recent analysis
by the U.S. Department of Agriculture, pork tenderloin contains the
same amount of fat and slightly less calories than the same serving of
skinless chicken breast.
Who doesn't love bacon? Bacon is one
of the most popular pork products. Did
you know 70% of all bacon in the U.S.
is eaten at breakfast time?
14
Bactok
Basics:
THE WELL-STOCKED KITCHEN
by Kristin Porter, Iowa Girl Eats
Here are some freezer, fridge and pantry staples I always have on hand to make
everything from soups, to casseroles, stir-frys and more. Stock up on these essentials
and you’ll be shocked at how easily you’re able to build a meal, and how little you'll
have to buy at the grocery store each week.
Remember, this isn’t a full inventory of what I have in my kitchen. You won’t
find regular weekly purchases like milk and eggs, or snacks on this list, rather it’s the
staples you can easily add fresh ingredients to, to build healthy, wholesome meals.
B AKIN G STAP LES
You should be able to
make any basic cookie
or cake recipe with the
following items on hand.
• Baking soda
• Baking powder
• Semi-sweet chocolate chips
• Flour
• Sugar
• Brown sugar
• Powdered sugar
• Cocoa powder
• Dried fruit/nuts
• Old-fashioned oats
• Corn starch
• Yeast
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F OOD STOR AG E &
OIL & VINEGAR
P R OT EC T I ON
STA P L E S
STA P L ES
The following oils and
vinegar will let you create
and cook everything from
salad dressings, to basic
sautés and stir-frys.
Store food in the
fridge, freezer and
more using these food
storage staples. I use
glass containers for
food storage whenever
possible.
• Foil
• Glad Press ‘n’ Seal
• Parchment paper
• Resealable freezer bags
— gallon and quart-size
• Nonstick spray
• Extra virgin olive oil
• Coconut oil
• Vegetable oil
• Sesame oil
• Low-sodium soy sauce
• Rice vinegar
• Resealable sandwich bags
• Balsamic vinegar
• Wax paper
• Red wine vinegar
F R EEZER STA P L ES
COU N T ER STA P L ES
C A N N E D G O O DS &
Stock up on fruits
and veggies to make
smoothies and stir frys on
the fly. Buy meat and fish
on sale, then thaw in the
fridge for 24 hours before
you want to use. Reheat
bagels and breads for 20
seconds in the microwave,
wrapped in a paper towel,
then toast like normal.
Garlic and shallots/onions
seem to find their way
into everything I cook. I
always keep a big bowl of
SHELF-STABLE ITEMS
them on the counter.
and casseroles.
• Garlic
• Shallots/onion
• Chicken broth
• Vegetables: corn, edamame, peas
• Fruit/berries: raspberries,
blueberries, strawberries
• Chicken
• Ground beef
• Shrimp
• Salmon/fish
• English muffins/bagels
• Hash browns
• Baguettes/bread
These long-lasting items
are staples in my fridge.
(I know some people
don’t store potatoes in
the fridge, but I do!)
• Butter
• Jam
• Potatoes
• Tortillas
• Cheddar cheese
• Parmesan cheese
• Bacon
• Dijon mustard
• Hot sauce
• BBQ sauce
• Worcestershire sauce
• Chili garlic sauce
• Buffalo sauce
• Marinara sauce
• Tomato sauce
SEASON I N G STA P L E S
These are the most common
spices called for in most
recipes I use. I’ve also
included everything you
need to make your own
taco seasoning!
• Garlic powder
• Onion powder
• Garlic salt
• Cayenne pepper
• Chili powder
• Cumin
• Dried oregano
F R IDGE STAP LES
These items are great for
making soups, stews,
pastas, crock pot meals
• Dried thyme
• Dried parsley
• Paprika
• Petite diced tomatoes
• Black beans
• Baked beans
• Canned artichoke hearts
• Chipotles in adobo
• Coconut milk
• Salsa
• Peanut butter
• Brown basmati rice
• Jasmine rice
• Wild rice blend
• Pasta — spaghetti + cut
pasta like rotini, orzo,
gemelli or rigatoni
• Panko bread crumbs
• Honey
• Maple syrup
• Grill seasoning
• Red chili pepper flakes
• Cinnamon
• Nutmeg
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BU TTER
1 stick = 8 tablespoons = ½ cup = 4 ounces = 113 grams
4 sticks = 32 tablespoons = 2 cups = 16 ounces = 454 grams
½ stick butter can be replaced with ½ cup applesauce
EGGS
1 large egg = 1 tablespoon yolk + 2 tablespoons white
1 cup = 4 jumbo = 4 to 5 extra-large = 5 large = 5 to 6 medium = 7 small
1 large egg can be replaced with ¼ cup egg substitute or
1 tablespoon chia seed gel
FLOU R
1 cup = 5 ounces = 140 grams
L EMON
1 lemon = 1 to 3 tablespoons juice, 1 to 1½ teaspoons grated zest
4 large lemons = 1 cup juice = ¼ cup grated zest
ONION
1 pound = 2½ cups sliced or chopped
S U GAR S
1 pound white = 2 cups white
1 pound packed brown = 2¼ cups packed brown
1 pound powdered = 3½ to 4 cups
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T IPS FOR AD D ING S OY TO YO UR DIE T
Substitute dairy milk with vanilla or plain soymilk.
Substitute 1 egg with 1 tablespoon soy flour+1 tablespoon water.
Substitute regular margarine with soy margarine.
Substitute sour cream with soft tofu or tofu sour cream.
1 cup all purpose flour = ¼ cup soy flour + ¾ cup all purpose flour.
1 T EASP OON
=
1
⁄ 6 FL . OZ.
=
⅓ TAB LE SPO ON
1 TA BLESP OON
=
½ FL . OZ. .
=
3 TE ASPOO NS
⅛ C UP
=
1 FL . OZ.
=
2 TAB LE SPO ONS
¼ C UP
=
2 FL . OZ.
=
4 TAB LE SPO ONS
⅓ C UP
=
2¾ FL . OZ. .
=
½ C UP
=
4 FL . OZ.
=
8 TAB LE SPO ONS
1 C UP
=
8 FL . OZ.
=
½ PINT
1 P IN T
=
16 FL . OZ.
=
2 CUPS
1 Q UA RT
=
32 FL . OZ.
=
2 PINTS
1 LIT ER
=
34 FL . OZ.
=
1 QUART PLUS
¼ CUP
1 G A LLON
=
128 FL . OZ.
=
4 QUARTS
¼ CUP PLUS
4 TE ASPOO NS
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S O Y FA C T S
E DAMAME
Edamame is a variety of a soybean. It is high in
protein, fiber and contains no cholesterol. Edamame
can be found in the frozen vegetable section of the
supermarket. It comes shelled (out of the pod) or in
the pod. Check that the package is frozen. Store in
the freezer until ready to prepare.
Fresh edamame can be found in the refrigerated
produce section of the supermarket. The best
way to shell fresh edamame is to blanch the
edamame first and then remove edamame
from the pod.
E DA M A M E
N U TR I TI O N
% of Daily Value
1.5 oz = 1 serving
1 cup edamame shelled =
18 grams of soy protein
Total Calories: 59
Total Fat: 1.5 grams, 2%
TO FU
Tofu, also called bean curd, is a food
made by coagulating soymilk and pressing the
resulting curds into soft, white blocks. Tofu is an
easy ingredient to use in any recipe because of
its ability to adapt to a dish. In its original state,
tofu is rather bland. It acts as a sponge, and
takes on flavors that you pair it with. Tofu is one
of the most versatile lean proteins out there!
T E X T U R E D V E GE TAB L E P R OT E IN/
T E X T U R E D S OY P R OT EIN
Textured Vegetable Protein (TVP) or Textured Soy Protein (TSP) is a highfiber, high-protein food made from soy flour. TVP is a dehydrated product,
so it needs to be hydrated. TVP has a similar texture to ground meat when
hydrated and works well in dishes like casseroles, pasta sauces, soups, and
chili. TVP absorbs spices and flavorings so it is an extremely versatile staple.
In the package, it is shelf stable and has a long shelf life. If stored in a tightly
closed container at room temperature it will keep for several months. Once
rehydrated, store TVP in the refrigerator and use within a few days.
19
D A I R Y FA C T S
Together, milk, cheese and yogurt provide a unique package of nine
essential nutrients: calcium, potassium, phosphorous, protein, vitamins
A, D and B12, riboflavin and niacin (or niacin equivalents.) The USDA
defines an “essential nutrient” as a dietary substance required for healthy
body functioning. Essential nutrients must come from the diet because
the human body can’t manufacture them in sufficient quantities to meet
daily needs. From helping repair muscle tissue to maintaining healthy
red blood cells, the nine nutrients in milk work together to help keep the
body in optimal health.
DI D YO U K NOW?
• An 8-ounce serving of milk contains 9 essential nutrients.
• It takes 10 pounds of milk to produce 1 pound of cheese.
• The dietary guidelines for Americans recommends 3 daily servings
of low-fat milk and fat-free milk or milk products for everyone
9 years and older.
• Dairy foods are the top source of calcium in the American diet.
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E G G FA C T S
Don’t forget the eggs! Eggs can be found in 93% of all U.S.
households. Today’s consumer chooses eggs for their versatility,
nutritional benefits, and low-cost per serving. No other protein
source can feed a family of four for less than $1.50, approximately
$0.18 per serving!
• Eggs are rich in nutrients, containing 13 essential
vitamins and minerals.
• A large egg contains more than six grams of the highest quality protein available.
• Egg protein serves as the standard by which all other protein sources are measured. The protein found in eggs provides long-lasting energy and has been shown to decrease hunger and assist in weight management.
• Don't skip the yolk! Nearly 50% of the protein and most of the vitamins and mineals are in the yolk, and nothing goes better with bacon!
C O R N FA C T S
Corn is a delicious vegetable with any meal, especially corn on
the cob! Corn on the cob is a summertime favorite for most families.
Sweet corn is a starchy vegetable that doubles as a functional food.
Starchy means it is high in carbohydrate content. Functional means
it contains multiple nutrients that can bring benefits to the body.
Did you know that Iowa grows more corn in an average year
than most countries? And, just one bushel of corn contains 72,800
kernels and weighs 56 pounds.
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BROUGHT TO YOU BY THE
IOWA FOOD & FAMILY PROJECT
AND OUR PARTNERS
I OWAF O O DA N DFA MI LY.CO M
Funded in part by the soybean, pork, beef, egg, dairy, corn and turkey checkoffs.
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