I'm Taking a Seat

Listening in to a meeting about the Veterinary Feed Directive
at our local auction market.
I was the only young producer in attendance.

If you aren't at the table, you aren't part of the conversation.

That mantra is heard often throughout society during presidential elections and debates but have you ever taken the time to consider how your voice can affect everyday activities in your community or your professional interests?

Jennifer Latze, a phenomenal writer and outright awesome person, recently penned an article in the High Plains Journal titled, "Where Have All the Members Gone?" in which she discusses the need for young people in agriculture to pay our dues (literally, with money) and attend industry meetings and events. After all, the discussions taking place at local, state and national agriculture organization meetings are those that will shape policies, procedures and trends for our industry for several years to come. Jennifer hits the nail right on the head when she says, "Today, the average age of the American farmer is 57 to 58 years old. We need to not only think about who’s going to take his place in the field or on the ranch, but also who’s going to take his place in the grassroots organization he’s spent a lifetime supporting." It's my generation's responsibility to ensure that the time, sweat and efforts that have been devoted to improving agriculture for the past 30-40 years aren't wasted away by a lack of leadership or involvement.
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5 Reasons Why Farmers Should Support Wendy's

Image courtesy: iSpot.Tv

More often than not, the only time we hear from fast-food restaurants is when they are making some groundbreaking announcement about their food safety procedures or their supply chain. In general, neither are a welcome message for consumers or producers alike.

However Wendy’s, the pro-ginger burger chain, is different than Subway, Panera and Chipotle – all of which have made headline-generating statements about their food supply. Wendy’s actually supports agriculture and wants to work together with farmers and ranchers to market delicious, safe and healthy food.

5 reasons why farmers and ranchers should support Wendy’s:

Wendy’s wants to Work WITH Beef Producers – not take away important technologies like antibiotics. In a press conference at Cattle Industry Convention, [reported on by BEEF Magazine], Wendy’s spokesperson Liliana Esposito said the chain wants to collaborate with producers to refine, reduce and replace antibiotics but they respect that when an animal is sick, it NEEDS treatment. Esposito added, “The best beef comes from healthy well-cared for animals. A sick animal needs to be treated and you won’t hear differently from us.”

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Is a "Prime" Burger Really Better?

After a long week in Denver and before another long week in San Diego, the Ninja and I ate at Ruby Tuesday this past Sunday before he ran off to another pork industry event. During my decision, which took awhile because the RT menu is long and complex, I saw the header by the burger section "We serve U.S.D.A. Prime burgers." Interesting.

Initially, that sounds great, right?! Who wouldn't want a Prime burger? The United States Department of Agriculture defines Prime beef as:

"...beef that has abundant marbling (the amount of fat interspersed with lean meat), and is generally sold in restaurants and hotels. Prime roasts and steaks are excellent for dry-heat cooking such as broiling, roasting or grilling."

For reference, this is a photo of a Prime steak compared to Choice and Select. USDA quality grades are assigned to a beef carcass based on the amount of marbling, or intramuscular fat, that is within the meat. Marbling contributes to both flavor and tenderness which is extremely evident to anyone who has ever eaten a high Choice or Prime ribeye.

Image courtesy USDA

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Protein Challenge - Let Me Eat Steak...and Pork and Chicken

The past few weeks of the Protein Challenge have sort of gone by in a blur. Actually, April in general went by in a flash! How is tomorrow the first day of May?!

So over the past two weeks, I've really tried to step up my protein game. Here are some of the awesome protein-rich meals I've had in the past 1-2 weeks.


Medium rare top sirloin at Medium Rare in Washington DC

Did you know that 3 oz of lean beef has an average of 154 calories? I have been able to eat 6-8 oz of beef at many meals and not have to worry about going over my caloric max for the day. I have eaten a lot of pork and chicken as well, but the photos in my kitchen don't look near as great as the plated restaurant meals!


Bacon, egg and cheese on whole wheat English muffin

 In addition to these delicious meals, I had a lot of string cheese, eggs and yogurt for breakfast and utilized beef jerky as my snack for the afternoon. For dinner, I focused on subbing out a dinner roll and instead eating cottage cheese as a side.


8 oz sirloin for my birthday - medium rare of course!

The results of this challenge have been phenomenal for me - I have noticed a significant decline in my desire for afternoon snacks, I have increased energy (not as tired at night) and I my average mile time improved by 4-8 seconds overall.

 

I will most definitely keep the increased protein intake going in my life - I have no reason to go back! Why would I stop a dietary pattern that has given me more energy, improved quality of life while helping me stay fit? I would be insane to stop!

 

All the more reason to keep chowing down on pork chops, steaks and chicken wings!

 

So now I hope with all my heart that you will sign up for the Protein Challenge yourself and start down the path to a healthier, more energetic lifestyle. You have absolutely nothing to lose (except a few pounds if you do it right)!

 

Until next time,

~ Buzzard ~

Protein Challenge: Week 1 Update

There's a lot more of this in my future. #eatbeef

So for the past 7+ days I have been journaling my food intake to keep track of how much protein I consume on a daily basis. I thought as a meatatarian, I would have absolutely no problem eating 30 grams of protein at every meal, for a total of 90 grams daily.

Boy, was I wrong.

Turns out, breakfast is difficult. Like, really difficult. Even on a protein-heavy day I may only be getting about 20 grams at breakfast, another 15-20 at lunch and then I am trying to amp it up at dinner to meet the 90 (and I'm falling short, often). But I have come to some cool conclusions, thus far:

1 - I am not craving snacks in the middle of the afternoon like I used to before starting the #proteinchallenge. I chalk this up to my increased protein keeping me feeling fuller, longer.
2 - I have gone running seven times since I started the challenge and I can honestly say that I'm running faster than normal. To be clear, I'm not cutting 30 seconds off of my average mile pace but I am noticing that my usual average of 8:45 per mile is now a lot closer to 8:37. I know, you're saying "whoopty do - 8 seconds/mile no big deal." But if you stretch that 8 seconds out over 13 miles it comes out to almost two minutes off of a half marathon! And I even ran at that faster pace while I was in Denver this week, where it was MUCH hillier and the air is a lot thinner (i.e. less oxygen) than in Kansas.
3 - We are running out of yogurt, string cheese and eggs a LOT more quickly than normal.

So, I'm really looking forward to the next 20 days of the challenge and I hope to be able to keep this lifestyle and diet change going long after the challenge is over.

If you want to sign up, you can EASILY do so by clicking here. The challenge is 30 days, starting from the day you sign up. So you could start today, next Thursday or even in mid-May and it would run for the following 30 days.

Who out there is also doing the Protein Challenge? How are you feeling?

Until next time,
~ Buzzard ~

Pounding the Pavement and Inhaling Protein

 

My feet and legs hurt - I think it's from kicking so much butt by breaking my 10K PR a week and a half ago. Or it could be because I need new running shoes. Either or.

Whatever the reason, I better get them quick, fast and in a hurry since I'm less than a month out from the race Kelly and I are running in Kansas City on April 18. Boy howdy, it's coming up fast!

From last Saturday to this coming Saturday, I'm scheduled to run roughly 35h miles but I'm a horrible traveling runner, meaning I don't do a good job of sticking to my training when I'm out-of-state, so I'll probably be relegated to about 25ish miles. Not bad, but not great.

I'm having trouble deciding/noticing if I'm getting any faster or more resilient during this round of training. I live in a holler among the Flint Hills, so GPS reception is sketchy and at any given time my Nike+ running app could be telling me I've run 1/2 mile farther than I actually have, which [falsely] leads me to believe I'm running 8:15 minute miles for 10 miles straight. Impossible? Absolutely not. Probably inaccurate? Yes.

So while I'm not sure if I'm going to break my PR next month, one thing that I'm certain about is that this girl is getting hangry quite often. Generally after a long run.

One of my favorite beef meals - smoked beef brisket.

After a long run, which I personally quantify as anything over six miles, I have a noticeable desire for protein, specifically meat. When I say “noticeable,” I mean that I must eat some sort of meat within a half hour or I may chew my arm off to suffice. Sometimes I will eat a few slices of lunch meat to hold me over until I can prepare a full meal or sometimes I will schedule my long runs so that I arrive back at my house roundabout the time my husband has finished grilling lunch or supper, which allows me to dive into a burger, steak or chop almost immediately after my workout. If I don’t get some sort of meat or protein in my system pronto, I feel very sluggish and have a hard time functioning the rest of the day.

Give me all of the flank steak. All. of. it.

Why am I craving protein? Well, that's easy: protein helps support a strong, lean body which is obviously important to me. Furthermore, a high-protein diet helps build and replenish muscles while at the same time providing the "full" feeling meaning if I'm full from steak I'm not chowing down on Cheetos or cupcakes. I get most of my protein from beef and pork but I am also a huge fan of scrambled eggs with ham and cheese and a big glass of milk. I personally believe that breakfast for supper is one of life's underappreciated treats. Actually, I think breakfast food anytime is pretty much the bees knees.

Anyhow, since I have no desire to stop running due to my fondness of my current pant size, I've got to devise a way to get more protein into my system in order to keep the Cheetos and cupcakes out of my system. Those items tend to mysteriously disappear shortly after they are purchased. Weird.

Next week, I'll have a protein update that I'm excited to share, a new meaty recipe and hopefully, some new kicks!

Until next time,
~ Buzzard ~

Meaty Monday: Smoked Beef Brisket

My Sunday lunch. Sunday supper. And [hopefully] Monday supper.

Holy cow, my Sunday meals were out of this park. Brisket for lunch. Brisket for supper and I will probably have brisket for Monday supper.

I scored a beef brisket at Dillon's on sale - it was originally $8.99/lb but I got it on sale for $5.97/lb so my total 3.4 pound brisket was $20. I'm pretty stoked about the sale on its own but add in the delicious factor of this meal and it's a full on win!

The Ninja is the meat-smoker in the family. I prefer to stick to grilling, frying, baking, broiling but smoking is his major forte. He got a smoker for Christmas in 2013 and hadn't gotten much use of it so it was time to fire that puppy up. But first, let's take a selfie the marinade.

We got this recipe and marinade from the Backyard BBQ: The Art of Smokology cookbook. We used the In Your Mouth recipe, the Brisket Rub II, and the Spiced Brisket Mop. While this recipe is not as simple as many of the others I post, it was scrumptious and juicy and absolutely delectable. I am hoping to have it for supper on Monday night as well. Trust me, take the plunge and do it!

"In Your Mouth" Brisket p. 142
- 1 beef brisket (ours was 3.4 lbs but this recipe will work for a 6-8 lb brisket)
- Brisket Rub II
- Spiced Brisket Mop

Brisket Rub II p. 114
- 3 tbsp. kosher salt
- 3 tbsp. black pepper
- 2 tbsp. paprika
- 1 1/2 tbsp. dry mustard
- 1 tbsp. thyme
- 1 tbsp. celery seed
- 1 tbsp. onion powder
- 1 tbsp. garlic powder
- 1/2 tbsp. cayenne pepper
- 1 bay leaf

Spiced Brisket Mop p.190
- 3 cup beef stock
- 3/4 cup Worcestershire sauce
- 1/2 cup ketchup
- 1/2 cup lemon juice
- 2 tbsp. yellow mustard
- 1 tbsp. Asian chili paste
- 1 tbsp. chili powder
- 1 tsp. celery seed
- 2 tsp. seasoning salt
- 1 tsp. cumin
- 1 tsp. onion powder/salt

Combine the ingredients together in a nonreactive pot and bring to a boil. Simmer for 10 minutes and remove from heat to cool slight. When using as a mop, keep wamr. Heat flavor can be adjusted by increasing or decreasing the chili paste.

Brisket prep instructions
Trim the brisket of any excess fat. Do not remove all the fat since it helps keep the brisket moist during cooking. Once the fat is trimmed, place the brisket in a large Ziploc bag or plastic container and pour Brisket Mop over the meat. Let marinate for six hours.

After the six hours is up, pat dry and put on the brisket rub. Rub well on both sides and then place brisket at room temp while your smoker comes to temperature.

Bring smoker to about 300 degrees. Place brisket in the smoker and smoke at 225F for 3 hours. Once the brisket has smoked for three hours and formed the bark, start to mop with the Spiced Brisket Mop. Mop the brisket every hour. Cook brisket until internal temp is 165F.* Wrap in foil and continue cooking until the internal temperature reaches 195F.*
 
*This part didn't take as long for our three-lb brisket. Regardless of the size your brisket, monitor the temp throughout to make sure you are on track.
 

Look at the beautiful crust on this meat masterpiece!

The finished product, hot out of the smoker.

I did a poor job of taking photos during this whole process but all anyone cares about for recipe photos is what the end product looks like, right?! I even included a video of the Ninja cutting the brisket.



It was juicy. Sensational. Delectable. Absolutely amazing.

 

I hope you have a wonderful Meaty Monday and a great week! This brisket helped fuel my 8 mile run today and will get me through my sore muscles on Monday! If you try it, please let me know if you like/loved it!

 

Until next time,

~ Buzzard ~

Hunk of Meat Monday: Balsamic Beef Roast

When I wasn't huddled around the heater trying to stay warm out here on the arctic plains this past weekend, I was catching up on my Pinterest recipe collection and cooking. I stumbled across what may be my FAVORITE beef roast recipe. Bonus: it called for ingredients I already had on hand and was super easy.

Buzzard's Crockpot Balsamic Beef Roast

Ingredients:
2 cups beef broth
1/2 cup balsamic vinegar
~ 2 tbsp Worcestershire sauce
~ 2 tbsp soy sauce
~ 2 tbsp honey
~ 1 tsp red pepper flakes
~ 4 cloves garlic, chopped

Assemble all of your ingredients, including a beef roast. The amount of marinade will work for a roast up to 3-4 pounds.

Gather your ingredients

Mix together all of your ingredients. Place beef roast in your Crockpot and pour mixture over the beef. Our roast was about 1.25-1.5 pounds and it was the perfect medium-rare doneness after about 2 hours on high. If you have a larger roast (3-4) pounds, you could do 4 hours on high or probably 6 hours on low.

Pour the ingredient mixture onto your roast. Look at all that garlic, yum!

When done, place beef roast in a serving dish and spoon gravy and beef bits over the meat to moisten and infuse with deliciousness.


Robust flavor and so very delicious!

Please, for the sake of all things holy, don't cook your beef to well-done! You only need to cook the roast to 145F!

If you try this one out, let me know how you liked it. We LOVED it - the flavor was robust and the roast stayed very moist. This will definitely be a repeat in our house.

Until next time,
~ Buzzard ~

Every Day is Kansas Day for Kansans

For your listening pleasure while reading this post

New and old wind energy peppers the plains of beautiful Kansas

Whoopee - it's Kansas Day! And this born and bred native is going to take advantage of the opportunity to brag on my home state.

For those of you who don't live in The Wheat State, we joined the Union on January 29, 1861 as a free state after a lot of violence and chaos with neighboring Missouri. And every year, I get super jacked up to celebrate the birthday of this fantastic state I love. I've actually sort of been celebrating this whole week of Kansas' birthday, because honestly, every day is Kansas day for Kansans. That's just how much we love it here.



I think it takes a special kind of person to love and appreciate Kansas. Rolling hills covered in native grasses, wide open skies, roaming buffalo, spastic weather and the completely enthralling feeling of being able to see a vast nothingness for miles are just a few of the exceptional facets Kansas has to offer.  

 

I love everything about this place: the emptiness, the scenery and, most importantly, the cathartic feeling of inhaling two-lungs worth of fresh, wild air that is untouched by the side effects of a metropolis. I love this land so much I have permanently altered my body to reflect my Kansas roots.

 

I know I'm not the only prairie dweller to experience these feelings. I have friends in the Dakotas, Nebraska and Oklahoma who feel the same way about their home states as well. We aren't crazy for preferring the vast emptiness of the plains over the hustle and bustle of the city - we're just a different breed of people. And, as we all know, the world needs all kinds of kinds.

 

So here's to you ole girl. May your Flint Hills remain inhabited by bison, your winds blow strong and uninhibited by skyscrapers and your heritage continue to be rooted firmly in wheat and beef.

Kansas is the centerpiece on our mantle right now - a gorgeous silver sunflower platter.

Always a Kansan,

~ Buzzard ~

Hunk of Meat Monday: Beef Roast Times Two!

Tikki Masala Curry - easy and delicious

P.s. my food photog skills are improving a wee bit!

I'm all about easy recipes - I do not have the time nor the willingness to spend 3+ hours over a stove making a completely homemade, handcrafted meal. I often will try to fancy up a main dish or try a new entrée recipe and then resort to frozen veggies and rice as our sides. One out of three ain't too bad, if you ask me.

Which is why I love being able to whip up something new from something old. It's like a makeover. That's what I did with a beef roast last week - the leftover turned into a brand new dish that we've never tried and it was DELICIOUS [all caps intentional]. My timid journey into foods from different cultures continued with this beef curry roast. Both the Ninja and my eyes went wide when we had our first bite of this stuff - and it takes A LOT to get that kind of reaction from him!

Without further ado...

Beef Tikki Masala Curry
1 lb shredded beef
1 jar Tikki Masala curry (we used Patak's)
Naan bread (or appropriate substitute)

That's it - three ingredients.

First, I made a beef roast last Monday night. Nothing too fancy or special - you can use this recipe if you're looking for one. I cooked it to 145 F - please for the sake of all that is good and amazing in the world, do not overcook the meat! We ate half of the beef roast and the other half I shredded using two forks and put in the fridge.

A few nights later, I heated up about 4-5 tbsp. of vegetable oil in a skillet and put the leftover roast in the pan. This is to heat it up and get some of that crisp on the end (you can't get that great crisp in the microwave, people!).


Getting its crisp on. Like my spatula? It came from South Africa!

When I could see the edges were starting to get crispy (not burnt - let me stress this NOT BURNT) I poured in about half of the jar of tikki masala curry sauce. I stirred it around and made sure all the meat was coated thoroughly then I let the whole meal heat up until it was piping hot.


Let the saucy goodness overtake the beef

Serve with naan bread, veggies and rice. Or, if you're like me and couldn't find naan bread at the Dillon's, you can use Kroger sandwich thins which are just as tasty and fit the function well.


So much delicious on the Ninja's plate

That's it - the whole meal took less than 30 minutes. Boiling the rice was the longest activity by a long shot!

I got this recipe tip from the culinary experts at NCBA. Every time I visit our headquarters they are whipping up something tasty and fun - this was no different! Can't wait to see what they develop next!

Until next time,
~ Buzzard ~

Shopping For Meat On A Budget

It's no secret that the Frobuzz household is carnivorous. However, the Frobuzz household is also compromised of a grad student, a young professional, dogs, horses, chickens and student loans. Throw that in an equation and you get a smallish grocery budget. Shopping for meat on a tight budget can be difficult but we're not willing to cut back in that area so we employ some different strategies to keep protein in the center of the plate! So I'm going to outline, as easily as possible, how we eat a hunk of meat several nights a week without breaking the bank. This is no easy task considering pork prices are on the rise (thanks PEDv) and beef prices are at a 27 year high (thanks Mother Nature).

Ok, so before you even head to the store you need to have in your mind that you're not going to get T-bones and ribeyes for $3/lb. That would be awesome but will not happen. The goal is to find a diamond in the rough that you can put a little extra work and kitchen time into and still get a good quality meal.

Once you arrive at the meat case, you're looking for markdowns, BOGO (buy one, get one) or large hunks of meat that most people won't buy (think along the lines of a whole ham). You may not find a great deal every time but one good deal on a large sub-primal can last you awhile. On our shopping trip last Sunday, we found a few good deals but only cashed in on one due to our lack of freezer space at the moment.

You have to look beyond what is right in front of you and think about how you can cut things down or use them in different recipes. On this trip, the Ninja is debating which cut is a better deal and which one is the best cut based on color etc.



Comparisons are vital - look beyond what is right in front of you.

Just because something is 'convenient' doesn't necessarily mean it's convenient for your wallet. Here are some examples of not so great deals:



In this instance it seems awesome that you get a pork country style ribs that are already marinated but that is $4.29 for one serving that is less than a pound. You're basically paying for the fact that it is a single serving, that it's marinated and that it has a pineapple slice.



Same with these charcoal steaks, - these are from the chuck but have been cut down and marinated causing their price to be $7 per lb even though a chuck roast is much cheaper per pound.

Examples of good deals:



Ham on sale for $1.69/lb. Yes, I know it's a whole ham but you can cut things down and freeze them.

These whole  ham butts can be cut down and frozen for use in meals at a later date.

Although we didn't buy a ham, we have done so in the past. We cut it up into smaller portions and freeze them - then I can pull them out for soup, a crock pot meal or to throw on the grill.

This is the deal that we took advantage of last weekend:



Beef bottom round roast - buy one get one free!

Yes, you read that correctly. Beef bottom round roasts were buy one get one free! They were normally $6.99/lb and weighed around 2.5 pounds a piece. However, the sale meant that we got 5 pounds of good quality beef for about $17.65 ($2.50/lb). Talk about a steal.

Naturally, we brought two home and got them ready for future meals. Since crockpot season is over, we opted to cut them into steaks instead of keeping them in their roast form. We unwrapped them and took them out of the package - the first step was removing the fat and silver skin (bonus info: that little pad in the bottom of the package is called a 'diaper'). Silver skin is opaque connective tissue that is very tough so removing it can really improve the eating experience.



Preparing to break it down.



The diaper - soaks up juices that may leech out of the meat
 and keeps the tray and packaging looking clean and tidy.

 

Removing the silver skin and external fat (the dogs appreciated this step) - silver skin is tough connective tissue so it's important to remove to improve the eating experience!

 

 Next, the Ninja cuts the roast into steaks that are approximately 1" thick.



Cutting across the grain is important with roasts in order to improve tenderness




Here you can see how many ~1" steaks come from one of the bottom round roasts

Here are the results of the two roasts that were cut down - there were nine steaks and five 'midget' steaks (that's really what they're called), and of course the pieces of fat and silver skin for the dogs.

 

I realize it's hard to determine how big these are - a deck of cards is roughly the size of one-three ounce serving of beef. As you can see, these steaks are about four ounces.

The final product bagged up - I'll put them in the freezer and when we want to grill, I just pull one out the night before and let it defrost.

Each one of those steaks will serve as a meal for us, along with a veggie or rice side dish. It's about $4.50 total per meal, not per person (not including the veggies or rice). If we didn't do these trips, we would eat less meat and I would not be a happy camper.

I hope this provides insight on how you don't have to change your diet on a tight budget but rather just change your perspective or  your strategies and you can still have high-quality, lean beef on your plate (pork, too)!

Any questions - comments? Do you do something similar at your house?

Until next time,
~ Buzzard ~

Hunk of Meat Monday: Stuffed Burgers

I am horrible about meal-planning. Usually 'round 5:30, I start to think about what we might want for dinner and go into a panic because I want to make intricate, flavorful meals but forget that achieving that goal requires a little bit more planning.

So, out comes the hamburger. Or ground pork. Or, in last night's case, ground turkey.

I've seen lots of recipes out there for stuffed burgers - those are not a new fad. But I've never made one and I've also never had a turkey burger. Two birds, one stone.

So below are two recipes, intertwined - one for turkey burgers and one for beef burgers.

Buzzard's Stuffed Burgers
- 1 lb ground beef or hamburger (did you know they're not the same thing?)
- 1 lb ground turkey
- Worcestershire sauce
- Swiss cheese, torn into tiny pieces
- Shredded Cojack cheese
- 1/2 strip bacon per beef patty
- salt & pepper
- seasoning salt

Fry bacon while ground beef is defrosting - this is essential if you waited until the last minute to get started on dinner. Shred bacon into tiny pieces - one half piece per patty. I only made two patties so one piece of bacon was plenty.


Mmmm, bacon

After beef is defrosted, place in bowl and pour in a good amount of Worcestershire sauce (~4 tbsp) and mix up with hands. Let set for ~5 minutes before dividing beef in half and forming two- half pound patties.



Add in Worcestershire sauce, mix and let marinade for five minutes

Make a divot in the patty and place half the bacon and some shredded cojack cheese. Smush burger around filling, while retaining patty shape.



Add in your stuffing and mush the patty around the bacon and cheese to seal

Do the same process (two patties, cheese, smushing) with the swiss cheese and ground turkey. At this point, I had four- half pound burger patties.

Turkey and swiss sammich, anyone?

Season your turkey patties with salt and pepper; beef with salt, pepper and one of my fave seasonings, Red Robin french fry sprinkles.



Season beef patties with salt, pepper and Red Robin's french fry seasoning

Grill patties over medium charcoal heat until internal temperature reaches 160 F. Enjoy the gooey goodness when you cut into them (we didn't have any buns so ate with forks)!

Don't they look delicious?!

 

Bacon and cheesy stuffed amazingness!

I plan to try again with mushroom stuffed ground pork burgers (for the Ninja, not me) later this spring. Now that it's warming up, we basically spend every minute of every evening outside working or playing around, and 5 out of 7 nights, we end up grilling. I love it - quick prep, quick eat and quick clean up. Triple threat.

The turkey burgers were good but not great. I needed to add bacon in the middle or something. They also needed more seasoning but I'm not sure what is a great turkey seasoning? I would appreciate input and advice for ground turkey seasoning!

If you try these out, let me know if you liked them and leave me tips below, please!

Until next time,
~ Buzzard ~

Buzzard's BEST Flank Steak Marinade

Last week, I splurged and bought a 1.5 lb flank steak - the Ninja had a pretty busy, hectic week so I thought a celebratory week's-end steak dinner would serve as a great way to de-stress.


Perfection on a plate

I'd never marinated or cooked a flank steak before but some advice from the BEEFMAN pointed me towards soy-sauce based marinades. After some googling, I had a pretty good idea of how I wanted to proceed and, after some piece mealing of other recipes, came up with the following recipe. I cannot accurately describe the magnitude of tastiness of this steak. Wowza - I even had some of it for breakfast before my 10K on Saturday.

Buzzard's Best Flank Steak
- 1/2 c. canola oil
- 1/3 c. soy sauce
- 1/4 c. red wine vinegar
- 2 tbsp lemon juice
- 3 tbsp Worcestershire sauce
- 1 tbsp spicy brown mustard
- 1 tbsp minced garlic (more if you like garlic a lot, we do)
- 1/2 tsp black pepper
- 1.5 lb flank steak

Combine all ingredients, except for steak, in a medium mixing bowl.


Tools for the construction of delicious steak

Place meat in a shallow dish and pour marinade over the steak, turning steak to thoroughly coat. Cover and refrigerate for 8 hrs. I flipped the steak every hour or so to make sure every surface was getting adequate marination time during the day.


Look at all that garlic, yum!

For best flavor, grill on medium heat over charcoal until medium rare (145 degrees F). This should take about 5 minutes on each side, depending on the thickness of the cut. Let rest for 5 minutes before slicing into strips against the grain of the meat.


Don't overcook it - medium rare at 145 F

Flank steak is not a particularly tender cut of beef so cooking to well-done will make it tougher to chew. However, flank steak is one of 29 heart-healthy lean cuts of beef - one three-ounce serving (about the size of a deck of cards) has only 158 calories! 

OMG it was so good - flavorful, juicy and heart-healthy!

I hope you enjoy this as much as we did - so tasty!

What other easy, delicious beef recipes do you prepare? Please share below - I'd love to try them!

Until next time,
~ Buzzard ~