Transcript
Nourish with Lamb Toolkit: Resources for Nutrition Professionals We invite you to gather your loved ones around the table for a nourishing feast of flavor, nutrition, and memories formed at the kitchen table. As registered dietitians and food lovers, we appreciate that nutritional quality and taste can go hand-in-hand. Enter: lamb. Lamb’s rich flavor, perfectly-portioned nourishing cuts, and appeal in the Mediterranean diet set lamb apart from other proteins. It’s a quality protein we can feel good about serving our families, recommending to clients, and dishing up on our own plates. This toolkit is armed to provide you, your clients, or your audiences with tools to embrace the wholesomeness of real food, cared for with intention. We’re excited to share information with you about lamb’s place in a balanced, wholesome diet. Read on to learn more.
Included in this toolkit are the following resources: LAMB 101 Delicious, nourishing, and easy to select, prepare, and cook, perhaps its time for your kitchen to “meat” lamb! No need for intimidating recipes; selecting, preparing, and cooking various cuts of lamb is as simple as 1, 2, 3! LAMB NUTRITION & HEALTH BENEFITS Protein-packed and nutrient-rich, lamb is nourishing. With a variety of essential nutrients, vitamins and minerals, lamb supplies the body with nutrition to support optimal health. LAMB FARMING PRACTICES FACT SHEET Raised on pastureland, lamb is cared for by shepherds who value and seek to protect their pastoral heritage. Learn more about the sustainable farming practices that go into raising lamb. HOW LAMB FITS INTO A PLANT-BASED DIET Lamb adds a special depth of flavor—a little bit goes a long way and elevates the eating experience of plant-based meals. Here, we share 10 ways you can incorporate lamb into your plant-forward meals. LAMB RECIPE COOKING DEMO These recipe cooking demos provide everything you need—from step-by-step instructions to educational messages and presentation recommendations—to conduct one, two, or three successful culinary demonstrations!
3 ARTICLE PITCHES WITH LAMB MESSAGING Attention: editors, freelance writers, and bloggers, take the intimidation out of pitching your article with these three readyto-go ideas. The story of lamb fits perfectly into our modern food culture – where flavor-forward, quality food, and ethnic cuisine rule. TELEVISION SEGMENT CONCEPT & TALKING POINTS FEATURING LAMB MESSAGING Let this toolkit do the prep-work for you. Here, you’re armed you with everything you need for your TV segment – including consumer-friendly talking points, recipe ideas, and tips for what to bring on set! TWO “NOURISH WITH LAMB” BLOG POSTS Include one or both of these blog posts – with recipes – in your editorial calendar. For resources, nutrition information, and delicious recipe inspiration, please visit our website: www.NourishWithLamb.com. We’d also love for you to visit our social media pages on Facebook, Twitter, Instagram, and Pinterest.
About the Tri-Lamb Group The Tri-Lamb Group is a collaborative initiative between United States, Australia, and New Zealand lamb producers to increase awareness in the United States of the nutritional value of lamb and its place in a healthy American diet. This collaborative provides consumers, as well as health and nutrition professionals, with information about nourishing, wholesome lamb and offers healthy, versatile recipes that can easily be incorporated into anyone's lifestyle. Please visit us at nourishwithlamb.com
Preparing and Cooking
Lamb 101: Cuts
With just a few simple tips, you’ll be well on your way to a wholesome, flavor-rich meal! CUTS There are five major cuts of lamb available in the U.S.: shoulder, rack, shank, loin and leg. Most lamb is sold in supermarkets with fat trimmed to 1/4 or 1/8 inch. You can trim this thin layer of remaining fat before or after cooking. 1. LEG OF LAMB The classic leg of lamb comes from the hind quarter, is the most versatile cut, and also one of the most economical. Providing lots of cooking options, leg of lamb can be butterflied, cubed (for kabobs), or cut into sirloin chops or steaks. Bone-in leg of lamb makes an impressive dish for a celebratory meal. 2. LAMB LOIN The loin of lamb comes from the middle, lower section of the rear quarter. It is usually divided into loin chops, little jewels which are basically small, perfectlyportioned T-bone steaks.
3. LAMB SHOULDER The shoulder of the lamb, derived from the forequarter, is an economical cut and it often cut into shoulder chops. It’s great for roasting or for use in hearty stews. Ground Lamb Ground lamb is typically made from the shoulder and is incredibly moist and flavorful. Ground lamb is delicious in meatloaf, shepherd’s pie, tacos, casseroles, stews, or lamb burgers. 4. RACK OF LAMB The iconic rack of lamb comes from the front/middle section. Rib chops are individual or double chops cut from the rack. A rack of lamb can also be frenched, which is the removal of fat and tissue between the bones. 5. LAMB SHANKS Mouthwatering when braised or slowcooked, the lamb shanks come from the foreshanks and hindshanks.
Fresh Lamb
Fresh lamb should be stored in the refrigerator or frozen immediately after purchasing.
Frozen Lamb
After thawing in the refrigerator, it is okay to re-freeze lamb without cooking it first. GROUND LAMB, STEW MEAT use within 1-2 days
LAMB CHOPS, ROASTS, STEAKS use within 3-5 days
THAW WITH COLD WATER GROUND LAMB, STEW MEAT use within 1-2 days
LAMB CHOPS, ROASTS, STEAKS use within 3-5 days
Leave frozen in its package, make sure its air-tight. Keep the lamb submerged in cold water, change it ever y 30 min. to continue thawing. After thawing in cold water, plan to cook immediately. It should not be re-frozen unless cooked first.
Lamb can be frozen in its original package or re-packaged in an air-tight freezer wrap or bag. GROUND LAMB, STEW MEAT use within 3-4 months
LAMB CHOPS, ROASTS, STEAKS
THAW IN THE MICROWAVE After thawing in the microwave, plan to cook immediately. It should not be re-frozen unless it is cooked first.
use within 6-9 months
FIND MORE INFORMATION AND DELICIOUS LAMB RECIPES AT NOURISHWITHLAMB.COM
Lamb 101: Preparing
Whether you buy your lamb fresh, frozen or cooked, preparations are simple and take little time. FRESH LAMB • Fresh lamb should be stored in the refrigerator or frozen immediately after purchasing. • Ground lamb or stew meat should be used within 1 to 2 days. • Lamb chops, roasts and steaks should be used within 3 to 5 days. Freeze • Lamb can be frozen in its original packaging or repackaged. • If you plan to freeze lamb for long periods of time, be sure to wrap the original packaging with airtight freezer wrap or place in an airtight freezer bag to prevent “freezer burn.” • To maintain optimum quality, frozen lamb roasts, steaks, and chops should be used within 6 to 9 months and ground lamb within 3 to 4 months. FROZEN LAMB There are three ways to thaw frozen lamb safely: in the refrigerator, in cold water, and in the microwave. In The Refrigerator • Once frozen lamb has thawed in the refrigerator, roasts, steaks and chops can be stored safely in the refrigerator for 3 to 5 days and ground lamb will be safe for 1 to 2 days. If you decide not to use it during this time period, you may refreeze lamb without cooking it first.
In Cold Water • When thawing in cold water, leave frozen lamb in its packaging, making sure it is air tight. If not, transfer it to a leak-proof bag. • Keep the lamb submerged in cold water, changing it every 30 minutes to continue thawing. Plan to cook it immediately. It should not be refrozen unless cooked first. In The Microwave • As with the cold water method, when frozen lamb is thawed in the microwave, it must be cooked immediately. It should not be refrozen unless cooked first. COOKED LAMB • Cooked lamb from take-out should be hot when bought. • Be sure to use it within 2 hours (or 1 hour if the air temperature is above 90°F). • Otherwise, refrigerate it at 40°F or below in shallow, covered containers and eat within 3 to 4 days cold or reheated to 165°F. • Prepared lamb can also be safely frozen and should be eaten within 2 to 3 months for best quality.
Lamb 101: Cooking
Lamb is a versatile protein choice for weeknight family meals or dinner parties because it hits all the high notes of what nourishing meals encompass: a delicious, good-for-you protein that is convenient and offers exciting meal possibilities. Foodies rejoice! Lamb is easy to cook—it’s just as simple as cooking other meats and lamb has a depth of flavor that is unmatched. To ensure lamb remains safe throughout cooking, the USDA recommends: 9cooking 9 lamb patties and ground lamb mixtures, such as meat loaf, to a minimum internal temperature of 160°F as measured on a food thermometer. 9cooking 9 roasts, steaks, and chops to 145°F (medium rare), 160°F (medium), or 170°F (well done). For approximate cooking times, visit the USDA Food Safety and Inspection Service’s Lamb from Farm to Table Fact Sheet.
Quick Tips for Cooking Lamb by Chef Amy Riolo • If you need a meal on the dinner table fast, choose lamb kabob, rib, and deboned leg of lamb—cuts which can be grilled in minutes! • Aromatics are lambs’ best friends. Onions, garlic, spices, and lemon juice enhance the natural sweet flavor in lamb. • Marinades make lamb meat even more succulent and quick to cook. • Sauces and dips like tahini, tzatziki, chutneys, and pomegranate dressing make lamb even more enticing for firsttimers! • For those who really dislike lamb, the combination of garlic and mint will
change their opinion forever! For lamb roasts, try making slits in lamb meat and inserting pieces of garlic cloves. Rub meat with olive oil and dried mint before roasting. • Lamb should be cooked on high heat for short amount of time (such as grilling kabobs, ribs, thinly slice leg meat) or roasted, braised, or stewed and simmered at low temperatures for long periods of time (roasts, shanks, etc). • Lamb is the perfect substitute to add life to your usual beef, veal, and pork dishes.
Nutrition As more Americans continue to demand foods that are healthful, delicious, and easy to prepare, lamb offers a protein-packed, flavorful alternative to the typical protein sources. This is important not only from a nutrition perspective, but also in terms of flavor, enjoyment, nourishment…and lamb delivers on all of these fronts!
Protein-packed and nutrientrich, lamb is nourishing. A single portion of lamb provides over half your daily protein needs—an ideal fuel for active bodies.4 • Protein is an important part of your plate because it can lower the blood sugar impact of meals.1 • Research from the American Journal of Clinical Nutrition suggests that protein encourages feelings of fullness.2 • According to scientific research, eating protein can help preserve lean body mass during weight loss efforts.3 With a variety of essential vitamins and minerals, lamb supplies the body with nutrients to support optimal health. • Lean lamb is a nutrient-packed powerhouse and a source of healthy, unsaturated fats.4 • Forty percent of the fat in lean lamb is heart healthy monounsaturated fat.4 • A 3-oz. serving of lamb provides nearly five times the amount of the essential omega-3 fatty acid, alpha-linolenic acid (ALA), compared to a 3-oz. serving of beef. 5 • Lamb is nutrient rich and on average, it’s an excellent source of protein, vitamin B12, niacin, zinc, and selenium and a good source of iron and riboflavin.5 • Supporting a strong immune system begins with a healthy diet. A single portion of lean lamb serves up a significant amount of nutrients essential for immune function: zinc, selenium, protein, and iron. 6-7
Lamb is ideal for feel-good meals. • As a delicious and nutrient-rich food, lamb is a natural choice. • Shepherds care for lamb with a rancher-commitment to natural animal farming practices. • With lamb, you can feel good about the quality of the protein on your plate. • Quick cooking lamb loin and rib chops are the perfect small portion of meat – around 3 ounces of satisfying protein and rich flavor. 9
SHEPHERD COMMITMENT Shepherds raise lamb intentionally – they care deeply for their flock with respect for the land. Lamb available in the United States is premium quality, raised on family-owned ranches in the United States, Australia, and New Zealand.
ANIMAL WELLFARE Lambs are cared for by shepherds who value and seek to protect their pastoral heritage. Committed to practices that foster animal wellbeing, shepherds make sure their sheep and lambs have a natural grazing area, a clean water source, and protection from predatory animals.
ENVIRONMENT AND SUSTAINABILITY Lamb producers strive to provide consumers with a high quality protein that preserves the land and supports the health of consumers for future generations. Made for grazing, sheep help naturally control weeds and help clear undergrowth in forests and wooded areas. They minimize erosion on rangeland and recycle nutrients back into the soil, which can help encourage native plant growth.
RAISED ON PASTURELAND Sheep are herbivores. That’s why they spend their time grazing in pastures on a mixture of greens, legumes, and forbs (broad-leafed flowing plants). Because lambs are raised in a variety of different geographic locations, their diet varies somewhat from place to place. Many are exclusively grass-fed while others are grain-fed for a short period of time. Additionally, lamb is raised without the addition of synthetic hormones.
10 Ways to Add Flavor to Your Plant-Based Meals with Lamb Lamb adds a special depth of flavor – a little bit goes a long way and elevates the eating experience of plant-based meals. Animal protein, like lamb, is a nutrientrich supplement to a meal plentiful in vegetables, fruits, grains, legumes, nuts and seeds. It’s a beautiful, delicious and nourishing way to eat, and one that asks you to explore your creativity and think outside of the meat and potatoes box.
1. PRACTICE MEAL PREP At the beginning of the week, make a batch of whole grains, roasted vegetables, and two 3-ounce servings of lean lamb. Divide up the grains, veggies, and lamb into individual containers for easy meals throughout the week.
7. GO MEDITERRANEAN ON PIZZA NIGHT Top a whole-wheat pizza crust with hummus, grilled vegetables, a dusting of feta cheese, and a sprinkling of ground lamb. Double points if you top the pizza with homemade cucumber yogurt dip.
2. MAKE A LITTLE GO A LONG WAY
8. LESS IS MORE
Take one or two individual portions of lamb and use it to flavor your family-sized casserole, like shepherd’s pie or lasagna. 3. SWITCH YOUR PLATE
No need for an 8-ounce portion of meat on the center of your plate. Quick-cooking lamb loin and rib chops are a quality small portion of meat—around 3 ounces of satisfying protein and rich flavor.
Plan your meals around seasonal produce and compliment your veggie-rich meal with a small serving of satisfying lamb.
9. PILE YOUR BURGER WITH PLANTBASED CONDIMENTS
4. EMBRACE THE PLANT-POWER OF PULSES
Load your lamb burger with extra tomato, leafy greens, grilled onions, roasted red pepper, avocado, homemade pesto…all the fixings! If it means you’ll have to save half your burger for later, that’s A-okay!
Use black or pinto beans as the primary filling to your homemade tacos and “season” with ground lamb. 5. ELEVATE YOUR FAVORITE HOMEMADE PASTA SAUCE Use ½ pound of flavor-forward ground lamb in a large portion of tomato-based sauce. 6. SLOW COOK IT Use a crock-pot or slow cooker to prepare a veggie-heavy lamb stew with lamb stew meat, such as chopped lamb shoulder, for boosting flavor and nutrition.
10. SPICE IT UP Stretch a half-pound of lamb across one meal – that’s both rich in herbs and spices – for four people. This equals to about 2 ounces per person. Herbs and spices punch up food’s appeal and offer health benefits, such as from anti-inflammatory effects.
LAMB MEDITERRANEAN RECIPE IDEAS This lamb recipe demo provides everything you need—from step-by-step instructions to educational messages and presentation recommendations—to conduct a successful culinary demonstration, featuring flavor-forward, nourishing lamb.
CARAMELIZED LAMB CHOPS WITH GRILLED ROSEMARY CARROTS Grocery List:
12 lamb shoulder chops 6 tablespoons olive oil 3 tablespoons red wine vinegar 4 tablespoons dark brown sugar 4 teaspoons honey mustard 2 tablespoon lemon juice 1 bunch baby carrots 1 bunch rosemary 2 tablespoons currants large re-sealable food storage bag aluminum foil
Demo Station Equipment:
Liquid measuring cups Measuring spoons Small clear containers/bowls for measured ingredients Small bowl for mixing lamb marinade Basting brush Large baking dish *optional: Cutting board for chopping rosemary *optional: Chef’s knife for chopping rosemary Aluminum foil Induction burner Grill pan Oval or round platter for displaying finished product Small paper plates, napkins, plastic forks and knives for samples, if desired
Mise en Place: What You'll Want to Show on Your DemoTable During the Demo Amount
Ingredient
Ingredient Tray
1, raw
lamb shoulder chop
Lamb shoulder chop on plate
11, raw
In large baking dish, covered with plastic wrap
1 tablespoon + 4 tablespoons
Lamb shoulder chops, marinated 30 minute prior to presentation olive oil
1 tablespoon + 1 tablespoon
red wine vinegar
2 tablespoons
dark brown sugar
2 teaspoons
honey mustard
1 tablespoon
lemon juice
1 bunch
2 teaspoons
baby carrots, trimmed and peeled, leaving 1/2 inch of stalks fresh rosemary, finely chopped
2 tablespoons
currants
Olive oil bottle or in small container pre-portioned in separate amounts Red wine vinegar bottle or in small container pre-portioned in separate amounts in small container pre-portioned in separate amounts Pre-portioned in a small, clear dish Pre-portioned in a small, clear dish Pre-portioned in a small, clear dish on a small plate
Chopped rosemary preportioned in a small, clear dish (optional: demo chopping rosemary) Pre-portioned in a small, clear dish
RECIPE: Caramelized Lamb Chops with Grilled Rosemary Carrots Serving Size: Makes 6 servings Prep Time: About 30 minutes Cook Time: 10 - 12 minutes INGREDIENTS: 12 lamb shoulder chops Marinade: 1 tablespoon olive oil 1 tablespoon red wine vinegar 2 tablespoons dark brown sugar 2 teaspoons honey mustard 1 tablespoon lemon juice Carrots: 1 bunch of baby carrots, trimmed and peeled, leaving 1/2 inch of stalks 4 tablespoons olive oil 1 tablespoon red wine vinegar 2 teaspoons fresh rosemary, finely chopped 2 tablespoons currants INSTRUCTIONS: 30 minutes prior to the cooking demo: 1. Combine the marinade ingredients in bowl and brush over all sides of the lamb chops, with the exception of one to reserve for the demo. Cover and refrigerate for at least 30 minutes for flavors to infuse. During the cooking demo: 2. Combine the marinade ingredients in bowl and brush over all sides of the remaining lamb chop. 3. Prepare the carrots. Place carrots, olive oil, vinegar, rosemary, currants and salt and pepper in a plastic bag and toss. 4. Turn on induction burner and heat grill pan. 5. Drain excess marinade from the lamb and cook lamb on medium high heat, turning frequently, about 10-12 minutes for medium or until cooked as desired. The lamb chops will likely need to be grilled in batches. 6. While lamb is cooking, wrap carrots in foil and place on the grill pan with the lamb, turning pouch occasionally until carrots are cooked as desired. 7. Serve lamb over grilled carrots. Note: Serve with a side of barbecued potatoes, a green salad, bread, and chilled beer! Final Recipe Presentation: On an oval or round platter, serve lamb over grilled carrots.
CULINARY NOTES: • The iconic rack of lamb often comes to mind first when people think about lamb, but there are cuts of lamb to fit every budget. Value cuts such as shoulder, leg, shank, and ground lamb are great for everyday meals. • Marinades make lamb meat even more succulent and quick to cook. • Lamb should be cooked on high heat for short amount of time (such as grilling kabobs, ribs, thinly slice leg meat) or roasted, braised, or stewed and simmered at low temperatures for long periods of time (roasts, shanks, etc). • The shoulder of the lamb, derived from the forequarter, is an economical cut. Shoulder chops work great on the grill. NUTRITION NOTES: • A single portion of lamb provides over half your daily protein needs—an ideal fuel for active bodies. 4 • Sheep are herbivores. That’s why they spend their time grazing in pastures on a mixture of greens, legumes,
and forbs (broad-leafed owing plants). Because lambs are raised in a variety of different geographic locations, their diet varies somewhat from place to place. Many are exclusively grass-fed while others are grain-fed for a short period of time. • Lamb is raised without the addition of synthetic hormones.
GRILLED LAMB AND VEGETABLE KABOBS WITH DIPPING SAUCE
Grocery List:
12 (7-inch) wooden/bamboo skwers 4 tablespoons + 2 teaspoons of olive oil 6 cloves of garlic ½ cup of minced shallots or onion 1 small bunch of cilantro 1 small bunch of Italian flat leaf parsley 1 teaspoon of ground cumin 1 teaspoon of ground coriander ½ teaspoon of cayenne pepper ½ teaspoon of freshly ground nutmeg ~2 teaspoons of cracked black pepper 1 1/8 teaspoons of kosher salt 2 large lemons 2 lbs of boneless leg of lamb or shoulder, trimmed of visible fat 1 medium red onion 2 small zucchini 2 small yellow squash 2 red bell peppers 12 cherry tomatoes two large plastic re-sealable food storage bags
Demo Station Equipment:
Liquid measuring cups Measuring spoons Small clear containers/bowls for measured ingredients Large mixing spoon or spatula Shallow dish Whisk Medium-sized bowl for marinade Medium-sized bowl for mixing veggies Induction burner Grill pan Tongs 2 small dishes for dipping sauces Oval or round platter for displaying finished product Small paper plates, napkins, plastic forks and knives for samples, if desired Microplane Optional: Cutting board for chopping herbs Optional: Chef's knife for chopping herbs
Mise en Place: What You'll Want to Show on Your DemoTable During the Demo Amount
Ingredient
2 tablespoons + 2 teaspoons
Olive oil
2 teaspoons + 2 teaspoons
Fresh garlic, minced
¼ cup
Shallots or onion, minced
2 tablespoons
Cilantro, chopped
3 tablespoons + ¼ cup
Italian flat leaf parsley, chopped
½ teaspoon
Ground cumin
½ teaspoon
Ground coriander
¼ teaspoon
Cayenne pepper
¼ teaspoon
Ground nutmeg
2 teaspoons
Lemon zest
1 tablespoon
Lemon juice
½ teaspoon + 1 teaspoon +1/8 teaspoon 1 teaspoon + 1/8 teaspoon
Cracked black pepper
1 ½ pounds
2 small
Diced boneless leg of lamb or shoulder, marinated overnight prior to the presentation Boneless leg of lamb or shoulder, diced Red onion halved and then quartered and cut into 1” pieces (keep layers in- tact) Zucchini cut in rounds
2 small
Yellow squash cut in rounds
2
Red bell peppers cut in to ½” pieces cherry tomatoes
½ pound 1 medium
12
Kosher salt
Ingredient Tray Olive oil bottle or in small container pre-portioned in separate amounts Pre-portioned in small, clear dishes Pre-portioned in a small, clear dish Pre-portioned in a small, clear dish (optional: demo chopping cilantro) Pre-portioned in small, clear dishes (optional: demo chopping parsley) Pre-portioned in a small, clear dish Pre-portioned in a small, clear dish Pre-portioned in a small, clear dish Pre-portioned in a small, clear dish Whole lemon to display zesting with a microplane Pre-portioned in a small, clear dish Pre-portioned in small, clear dishes Pre-portioned in small, clear dishes In a large re-sealable food storage bag In a medium-sized bowl Pre-portioned in a medium, clear dish Pre-portioned in a medium, clear dish Pre-portioned in a medium, clear dish Pre-portioned in a medium, clear dish Pre-portioned in a medium, clear dish
RECIPE: Grilled Lamb And Vegetable Kabobs With Dipping Sauce Serving size: 4-6 Prep time: 10 minutes Cook Time: 10 minutes Cooking Method: Grill INGREDIENTS: 12 (7 inch) wooden/bamboo skewers For Marinade: 2 tablespoons olive oil 2 teaspoons of fresh minced garlic (approximately 2 cloves) ¼ cup of minced shallots or onion 2 tablespoons of chopped cilantro 3 tablespoons of chopped Italian flat leaf parsley ½ teaspoon of ground cumin (if time permits-toasted whole and then ground) ½ teaspoon of ground coriander (if time permits-toasted whole and then ground) ¼ teaspoon of cayenne pepper ½ teaspoon of cracked black pepper ¼ teaspoon of freshly ground nutmeg 2 teaspoons of fresh lemon zest 1 Tablespoon of fresh lemon juice 2 lbs of boneless leg of lamb or shoulder, trimmed of visible fat and cut into 1” cubes 1 medium red onion halved and then quartered and cut into 1” pieces (keep layers intact) 1 teaspoon of kosher salt- to season with before grilling 1 teaspoon of cracked black pepper-to season with before grilling Vegetables for Kebabs: 2 small zucchini cut in rounds to fit on skewers-approximately ¼” thick 2 small yellow squash cut in rounds to fit on skewers-approximately ¼” thick 2 red bell peppers cut in to ½” pieces 2 teaspoons olive oil ¼ cup of chopped Italian flat leaf parsley 2 teaspoons of fresh minced garlic 12 cherry tomatoes 1/8 teaspoon kosher salt 1/8 teaspoon cracked black pepper INSTRUCTIONS: 1 day prior to the cooking demo: 1. Make the Honey Mustard Thyme Dipping Sauce and Cucumber Yogurt Sauce (recipes below). Cover and keep in the fridge overnight. 2. In a medium size bowl, combine the: olive oil, garlic, onion, herbs, cumin, coriander, cayenne pepper, cracked black pepper, nutmeg, lemon zest, and lemon juice. Whisk together until all of these ingredients are incorporated.
3. Add most of the diced lamb, reserving about ½ pound for the live cooking demo – and mix together until the other 1 ½ pounds of meat is coated with the marinade. Place in a large re-sealable food storage bag and remove as much air as possible. 4. Allow to marinate for at least 3 hours and up to overnight. During the cooking demo: 5. Place wooden skewers in shallow dish and cover with water, set aside. 6. In a medium size bowl, combine the: olive oil, garlic, onion, herbs, cumin, coriander, cumin, pepper, nutmeg, lemon zest, and lemon juice. Whisk together until all of these ingredients are incorporated. 7. To show how to prep the lamb for the kabobs, combine the reserved ½ pound of diced lamb with the marinade, making sure all of the meat is coated. Place the marinade and lamb in large re-sealable food storage bag and seal, removing as much air as possible. 8. Add the olive oil, parsley, garlic, salt and pepper and toss the vegetables until combined and insure the aromatics are evenly distributed 9. Thread 12 skewers alternating lamb and red onion. Thread the other 12 skewers with zucchini, yellow squash and red pepper and a cherry tomato at the end of the skewer. Place on a clean tray. 10. Turn on the induction burner and heat the grill pan. 11. Brush the lamb and vegetable kabobs with garlic oil and season with the salt and pepper. Place skewers on the hot grill rack. 12. Cover and cook, turning occasionally, until each side has grill marks and lamb is cooked through, about 8-10 minutes or until lamb reaches 160 degrees for medium doneness. Note: Serve kebobs with the mustard thyme dipping sauce and the cucumber dipping sauce.
Honey Mustard Thyme Dipping Sauce INGREDIENTS: 3 Tablespoons coarse grain mustard 1 Tablespoon mayonnaise 1 Tablespoon honey 2 teaspoons chopped fresh thyme 1/8 teaspoon kosher salt 1/8 teaspoon cracked black pepper INSTRUCTIONS: 1. Combine all of the ingredients in a small bowl and chill until ready to serve.
Cucumber Yogurt Sauce INGREDIENTS: ½ cup Greek fat free plain yogurt 3 tablespoon of olive oil ½ English cucumber (skin on), seeded and grated or chopped fine 1 teaspoon of fresh minced garlic (approximately 1 large clove) 2 teaspoons chopped fresh dill 1 teaspoon of chopped fresh mint 1 tablespoon of chopped fresh Italian flat leaf parsley ½ teaspoon of lemon juice ¾-1 teaspoon kosher salt 3/4 teaspoon cracked black pepper INSTRUCTIONS: 1. Combine all ingredients in a small bowl and chill until ready to serve. Final Recipe Presentation: Serve the kabobs on a large white platter with tongs. Place these sauces on the side in small bowls with spoons for serving. CULINARY NOTES: • Lucini extra virgin olive oil is a great choice for the mustard sauce and the yogurt sauce. • Aromatics are lambs’ best friends. Onions, garlic, spices, and lemon juice enhance the natural sweet flavor in lamb. • Sauces and dips like tahini, tzatziki, chutneys, and pomegranate dressing make lamb even more enticing for first-timers. • In a hurry? Choose lamb kabob, rib, and deboned leg of lamb cuts which can be grilled in minutes! • The classic leg of lamb comes from the hind quarter and is the most versatile cut. Providing lots of options for the grill, leg of lamb can be butterflied, cubed (for kabobs), or cut into sirloin chops or steaks. It’s also one of the most economical cuts of lamb. • Lamb is definitely on-trend, with restaurants and food trucks embracing this succulent, easy-to-cook meat to make everything from exotic tagines to spicy lamb burgers. NUTRITION NOTES: • Nutrition is often overlooked while planning menus, even though healthy eating is top of mind for many guests. In a recent survey, 81 percent of grocery shoppers report putting at least “some” or “a lot” of effort into better eating. • On average, a 3 oz. serving of lamb is lean and has only 175 calories. Lean cuts include the leg, loin, and rack. 4 • A 3oz. serving of lamb provides nearly 5 times the amount of the essential omega-3 fatty acid, alpha-linolenic acid (ALA), compared to a 3oz. serving of beef. 6
SWEET & SOUR LAMB MEATBALLS
Grocery List:
1 pound lean ground lamb 1 large egg 3/4 cup panko bread crumbs 1 medium bell pepper 3 scallions 1 tablespoon reduced-sodium soy sauce 1 tablespoon honey 1 teaspoon rice vinegar 1/4 cup hoisin sauce 1/2 teaspoon ground ginger 1/8 teaspoon black pepper 1/4 teaspoon ground ginger 2 teaspoons sesame seeds Non-stick cooking spray
Demo Station Equipment: Liquid measuring cups
Measuring spoons Small clear containers/bowls for measured ingredients 2 large mixing bowls Large mixing spoon or spatula Baking sheet Oven Oval or round platter for displaying finished product Small paper plates, napkins, plastic forks and knives for samples, if desired
Mise en Place: What You'll Want to Show on Your DemoTable During the Demo Amount
Ingredient
Ingredient Tray
1 pound
Ground lamb
On a large plate
¾ cup
Panko bread crumbs
½ medium
Red bell pepper, finely diced
1 large
Egg, beaten
3 1 tablespoon
Scallions, white part only, finely chopped Reduced-sodium soy sauce
½ teaspoon + 1/4 teaspoon
Ground ginger
1/8 teaspoon
Black pepper
¼ cup
Hoisin sauce
1 tablespoon
Honey
1 teaspoon
Rice vinegar
3 scallions
Scallions, green part only, sliced into thin rings Toasted sesame seeds
Pre-portioned in a small, clear dish Pre-portioned in a small, clear dish Pre-portioned in a small, clear dish Pre-portioned in a small, clear dish Soy sauce bottle or in small container pre-portioned in separate amounts Pre-portioned in a small, clear dish Pre-portioned in a small, clear dish Pre-portioned in a small, clear dish Honey bottle or in small container pre-portioned in separate amounts Red wine vinegar bottle or in small container pre-portioned in separate amounts Pre-portioned in a small, clear dish Pre-portioned in a small, clear dish
2 teaspoons
RECIPE: Sweet & Sour Lamb Meatballs
Serving Size: 8 Appetizer Servings (about 32 meatballs) Prep Time: Cook Time: 12 minutes
INGREDIENTS:
1 pound lean ground lamb 3/4 cup panko bread crumbs 1/2 medium red bell pepper, finely diced (about ½ cup) 1 large egg, beaten 3 scallions, white part only, finely chopped 1 tablespoon reduced-sodium soy sauce 1/2 teaspoon ground ginger 1/8 teaspoon black pepper 1/4 cup hoisin sauce 1 tablespoon honey 1 teaspoon rice vinegar 1/4 teaspoon ground ginger 3 scallions, green part only, sliced into thin rings 2 teaspoons toasted sesame seeds
INSTRUCTIONS:
1 day prior to the cooking demo: Optional: If you do not have access to an oven during your cooking demo, make a batch of lamb meatballs prior to the demo for sampling. This will require double the ingredients on the grocery list. During the cooking demo: 1. Preheat the oven to 400°F. Line a large baking sheet with foil, lightly oil or coat with nonstick cooking spray and set aside. 2. Combine the lamb, panko, bell pepper, egg, scallion whites, soy sauce, ginger and pepper in a large bowl and mix until ingredients are just combined. Shape the meat mixture into thirty two 3/4-inch balls. Place on the prepared baking sheet and cook until lightly browned, 12 minutes. 3. Meanwhile, whisk the Hoisin sauce, honey, vinegar, and ground ginger together in a large bowl until well combined. 4. When the meatballs come out of the oven, add them to the bowl and toss gently to combine. Place the meatballs on a serving platter with toothpicks and sprinkle with scallion greens and sesame seeds. Note: Serve meatball appetizers with small cubes of fresh pineapple. Meatballs can also be served over whole wheat egg noodles with a side of sautéed vegetables (red bell pepper, snow peas, and cauliflower). Final Recipe Presentation: Place the meatballs on a serving platter with toothpicks and sprinkle with scallion greens and sesame seeds.
CULINARY NOTES:
• Lamb is the perfect substitute to add life to your usual beef, veal, and pork dishes. • Ground lamb is typically made from the shoulder, which although is not a lean cut, it is incredibly moist and delicious. Once you try a lamb burger, you’ll never look at burgers the same way again. • Intimidated by cooking with lamb? There's no need to be. Ground lamb is just as simple to cook as ground beef, but it has more flavorful. • Once reserved only for special occasions and high-end restaurants, lamb is seen in a new light as a versatile go-to choice for weeknight family meals or dinner parties because it hits all the high notes of what consumers want: a delicious, good-for-you protein that is convenient and offers exciting meal possibilities.
NUTRITION NOTES:
• Supporting a strong immune system begins with a healthy diet. A single portion of lamb serves up a significant amount of nutrients essential for immune function: zinc, selenium, protein, and iron.6-7 • When it comes to eating well, it’s important to eat a diverse array of foods—this goes for vegetables, fruits, grains, and yes, even proteins. • Lamb is an excellent option for increasing protein variety because it has an impressive nutritional profile, delicious flavor, and is incredibly versatile.
3 ARTICLE PITCHES WITH LAMB MESSAGING Add one of these 3 ready-to-go ideas to your blogging editorial calendar; pitch the topic to your editor, or to the team of your local television station. The story of lamb fits perfectly into our modern food culture – where flavor-forward, quality food, and ethnic cuisine rule.
1. BEST FOODS FOR THE FIT FOODIE: delicious and interesting foods that fuel active lifestyles Lamb: Iron deficiency is likely to be higher in athletic populations, especially in younger female athletes. 9 Lamb is a good source of iron with a 3- ounce cooked portion containing, on average, 1.84 milligrams, slightly more than 10 percent of the daily value of 18 milligrams. 4 Watermelon: Recent research has shown that watermelon juice may help to prevent muscle soreness post-exercise. 10 Honey: All-natural honey is a high-carbohydrate food, making it optimal fuel for athletes. Consuming carbohydrates before, after (and sometimes during!) exercise helps to promote optimal athletic performance. Vitamin-D treated mushrooms: Low vitamin-D levels have been linked to poor physical performance, especially in older adults. 11 Foods rich in vitamin-D, like mushrooms treated with UV-light may be a great way to help reach the recommended daily intake of Vitamin D! Chocolate milk: Chocolate milk doesn’t just taste delicious; recent research has shown that chocolate milk – which contains both carbohydrates and protein, in addition to electrolytes – may also help to improve athletic performance! 12 2. FEEDING LITTLE FOODIES: Kids are more likely to eat what they cook; they love projects, and cooking their own dinner gives them a sense of accomplishment and ownership. Here are 3 easy and fun recipes to make with the little foodie in your life! One way to have enjoyable healthy family meals is increasing variety at the table by including unique foods, such as lamb. These lamb meatballs hint all the key flavor notes – sweet, sour, and savory. Sweet & Sour Lamb Meatballs Yield: 8 appetizer servings (4 meatballs per serving) Recipe provided by Janice Bissex, registered dietitian 1 pound lean ground leg of lamb ¾ cup panko bread crumbs ½ medium red bell pepper, finely diced (about 1/2 cup) 1 large egg, beaten 3 scallions, white part only, finely chopped 1 tablespoon reduced-sodium soy sauce ½ teaspoon ground ginger 1/8 teaspoon black pepper ¼ cup hoisin sauce 1 tablespoon honey 1 teaspoon rice vinegar ¼ teaspoon ground ginger 3 scallions, green part only, sliced into thin rings 2 teaspoons toasted sesame seeds
1. Preheat the oven to 400°F. Line large baking sheet with foil, lightly oil or coat with nonstick cooking spray and set aside. 2. Combine lamb, panko, bell pepper, egg, scallion whites, soy sauce, ginger and pepper in large bowl and mix until ingredients are just combined. Shape meat mixture into 32 balls. Place on prepared baking sheet and cook until lightly browned, about 12 minutes. 3. Meanwhile, whisk the hoisin sauce, honey, vinegar and ginger together in large bowl until well combined. 4. When meatballs come out of oven, add them to bowl and toss gently to combine. Place meatballs on serving platter with toothpicks and sprinkle with scallion greens and sesame seeds. Note: Serve meatball appetizers with small cubes of fresh pineapple. Meatballs can also be served over whole wheat egg noodles with a side of sautéed vegetables, such as red bell pepper, snow peas and cauliflower. Whether its guacamole, homemade ranch dressing, or sweet or savory yogurt dips, kids undeniably love to dip! Choose dips that pump up your little one’s nutrient intake for the day rather than choosing those that are packed with added sugar or salt. These two dips below pair perfectly with grilled lamb and are guaranteed to leave you and your mini-me feeling healthy, happy and nourished. HONEY MUSTARD THYME DIPPING SAUCE Ingredients: 3 Tablespoons coarse grain mustard 1 Tablespoon mayonnaise 1 Tablespoon honey 2 teaspoons chopped fresh thyme 1/8 teaspoon kosher salt 1/8 teaspoon cracked black pepper Instructions: Combine all of the ingredients in a small bowl and chill until ready to serve. CUCUMBER YOGURT SAUCE Ingredients: ½ cup Greek fat free plain yogurt 3 Tablespoon of olive oil ½ English cucumber (skin on), seeded and grated or chopped fine 1 teaspoon of fresh minced garlic (approximately 1 large clove) 2 teaspoons chopped fresh dill 1 teaspoon of chopped fresh mint
1 Tablespoon of chopped fresh Italian flat leaf parsley ½ teaspoon of lemon juice ¾-1 teaspoon kosher salt 3/4 teaspoon cracked black pepper Instructions: Combine all ingredients in a small bowl and chill until ready to serve. Note: This is best if made a day ahead. 3. 4 FOODS YOU AREN'T EATING BUT SHOULD: Do you avoid these healthy foods in the supermarket? These tips may make you think again next time you walk right by them. Lamb: Intimidated by cooking with lamb? There’s no need to be! Lamb is just as simple to cook as other animal proteins, but it has more flavor. Lamb is perfect for convenient, everyday cooking—think beyond “special occasions.” Keep it simple when starting out: lamb has a delicious flavor all on its own, so it doesn’t need much help. You can simply rub the lamb with a little salt, pepper, and olive oil and grill for a few minutes on each side. Fresh Mango: According to consumer research, grocery shoppers may steer clear of this tropical fruit at the supermarket simply because they aren’t sure how to select and cut a mango. Use these few simple tips, and you’ll have a perfectly sweet and cut mango in no time! Frozen Raspberries: If you forgo frozen fruits and veggies in favor of fresh, you may want to think again. Frozen fruits, including frozen raspberries are picked at the peak of ripeness, flash frozen within hours (and often on the same farm as they were picked). Because of this, they are full of flavor and retain almost all of their nutritional benefits. Even better? There’s little waste. Just use what you need and pop what’s left over back in the freezer. Full-fat Dairy: Whole-milk dairy has long had a place in healthy, balanced eating patterns, like the Mediterranean diet. Fat is what gives foods that creamy consistency, helps absorb the fat-soluble vitamins A, D, E and K, and helps us to feel fuller for longer.13-14 ADDITIONAL PITCH IDEAS: • 7 Foods That Take Less Work to Cook Than You Thought: Quinoa, lamb, risotto, artichokes, acorn squash, eggplant, pomegranates... • Easy Meals That Will Easily Impress Your Foodie Friends: Recipes sure to impress your toughest critics. • Fuel Your Pregnancy: Nourishing and delicious foods for moms-to-be.
Television Segment Concept & Talking Points Featuring Lamb Messaging Below, you’re armed you with everything you need for your TV segment – including consumer-friendly talking points – backed by research, recipe ideas, and tips for what to bring on set!
SEGMENT IDEA: BEST FOODS FOR THE FIT FOODIE: delicious and interesting foods that fuel active lifestyles LAMB • According to the American Society for Clinical Nutrition, iron deficiency is likely to be higher in athletic populations, especially in younger female athletes. 9 • Lamb is a good source of heme iron with a 3- ounce cooked portion containing, on average, 1.84 milligrams, slightly more than 10 percent of the daily value of 18 milligrams. 4 • Dietary iron is available in two forms: heme iron, which originates only from animal tissues, and non- heme iron, which is derived from plant sources. Due to different means of absorption, heme iron is absorbed at a higher percentage than non-heme iron. 15 WATERMELON • According to a 2013 study, drinking watermelon puree is as effective as the sports drink in supporting performance, with the added advantage of increased intake of lycopene and vitamins A and C! 21 HONEY • It may be time to re-think your sport gels. All-natural, sweet-tasting, and convenient honey is a high-carbohydrate food, making it optimal fuel for athletes. • While it’ well-know that consuming carbohydrates before, after (and sometimes during!) exercise helps to promote optimal athletic performance, a 2001 study indicates that using honey may be just as effective in fueling high intensity workouts as dextrose gels. 16 VITAMIN-D TREATED MUSHROOMS • Low vitamin-D levels have been linked to poor physical performance, especially in older adults, according to research from Wake Forest University in 2007. 11 • The recommended daily allowances for Vitamin D were set at a level to protect bone health—600 IU for children and adults and 800 IU for older adults, above age 70. 17 • The Institute of Medicine has established 4,000 IU as the maximum amount that is safe to consume daily. 17 • Foods rich in vitamin-D, like mushrooms treated with UV-light may be a great way to help reach the recommended daily intake of Vitamin D! 1 cup of white mushrooms that have been exposed to UV light provide up to 1004 IU. 18 • You can also get Vitamin D from cold-water fish or eggs, as well as foods that are fortified with Vitamin D (like milk, orange juice and cereals). 17 CHOCOLATE MILK • Chocolate milk doesn’t just taste delicious; recent research has shown that chocolate milk may also help to improve athletic performance! 12 • In a 2011 study from the Journal of Strength and Conditioning Research, soccer players who drank chocolate milk in-between morning and afternoon work-outs had better endurance compared to those who drank a sports drink. 19 • Chocolate milk provides both carbohydrates and protein, along with sodium potassium, and other minerals.
RECIPE FOR SEGMENT Lamb Pitas With Cucumber Mint Tzatziki
Serving Size: Makes 4 servings Prep Time: 15 Cook Time: 10 minutes INGREDIENTS: 4 whole wheat pita bread rounds 2 cups chopped or shredded romaine lettuce 1 1/2 cups small pieces leftover roasted boneless leg of lamb 3/4 cup chopped tomato 1/2 cup thinly slivered red onion
Mint Tzatziki
3/4 cup plain nonfat yogurt 1/2 cup peeled, coarsely grated cucumber 1 tablespoon chopped fresh mint 2 teaspoons fresh lemon juice 1/4 teaspoon kosher or sea salt 2 cloves garlic, minced INSTRUCTIONS: 1. Stir together all tzatziki ingredients in a small bowl; set aside. 2. Cut each pita round in half. Open carefully and fill with lettuce, lamb, tomato and onion. Serve with Mint Tzatkiki Sauce.
Mise en Place: What You’ll Want to Show on Your Demo Table During the Show 4, opened
Amount
Ingredient
¾ cup
whole wheat pita bread rounds chopped or shredded romaine lettuce leftover roasted boneless leg of lamb chopped tomato
½ cup
thinly slivered red onion
1 batch
Mint Tzatziki
2 cups 1 ½ cups small pieces
Ingredient Tray
On a white plate
Pre-portioned in a small, clear dish Pre-portioned in a small, dish Pre-portioned in a small, clear dish Pre-portioned in a small, clear dish Pre-portioned in a small, dish
RECIPE TALKING POINTS: • Perfect for busy athletes, this Mediterranean-inspired recipe is a fun way to switch up your lunchtime routine and use up any leftover grilled lamb. • Make the tzatziki several days in advance and store in the fridge for a quick meal you can pull together in minutes! • A single portion of lamb provides over half your daily protein needs—an ideal fuel for active bodies. • The leg, loin, and rack of lamb are considered lean meats.
Nourish with Lamb Blog Posts Include one or both of these consumer-friendly blog posts – with recipes – in your editorial calendar!
Host a Dinner Party with a Lamb-Inspired Feast
Gather your loved ones around the table to enjoy a delicious meal and to share new recipes! Home entertaining – from elaborate spreads to simple pizza nights – present great opportunities to nourish guests with foods that are both delicious and good-for-you, such as lamb. And no longer is lamb just for the holidays. Once served only at Easter time, because that’s when it was available, there’s no reason why lamb can’t be enjoyed anytime. Lamb kabobs, burgers, meatballs, and chops are easy enough to prepare daily, while delicious enough to merit entertaining. And if you’re intimidated in cooking with lamb, put your fears aside. Lamb is easy to cook – in fact, it’s just as simple as cooking other meats and lamb’s depth of flavor is truly unmatched. Here are three ways you can make a stellar, nourishing meal featuring lamb: 1. Prep ahead of time. Whether your recipe calls for marinated lamb overnight or a slow-cooked one-pot dish, plan to do some prep work prior to the day of your dinner party so you can enjoy the company of those around you. 2. Pair your lamb accordingly. Simple grilled vegetables and whole grains salads are wholesome, nutritious accompaniments to lamb. When it comes to dips, there are limitless opportunities to create new and interesting dips and spreads for crackers, bread, vegetables, or cooked meats. Try our two dip recipes for Honey Mustard Thyme Dipping Sauce or Cucumber Yogurt Sauce below. 3. Focus on quality, not quantity. Julia Child said it best, “You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients.” Lamb is a quality, nourishing, flavorful protein you can feel good putting on the table.
Honey Mustard Thyme Dipping Sauce INGREDIENTS: 3 Tablespoons coarse grain mustard 1 Tablespoon mayonnaise 1 Tablespoon honey 2 teaspoons chopped fresh thyme 1/8 teaspoon kosher salt 1/8 teaspoon cracked black pepper INSTRUCTIONS: Combine all of the ingredients in a small bowl and chill until ready to serve.
Cucumber Yogurt Sauce INGREDIENTS: ½ cup Greek fat free plain yogurt 3 Tablespoon of olive oil ½ English cucumber (skin on), seeded and grated or chopped fine 1 teaspoon of fresh minced garlic (approximately 1 large clove) 2 teaspoons chopped fresh dill 1 teaspoon of chopped fresh mint 1 Tablespoon of chopped fresh Italian flat leaf parsley ½ teaspoon of lemon juice ¾-1 teaspoon kosher salt 3/4 teaspoon cracked black pepper INSTRUCTIONS: Combine all ingredients in a small bowl and chill until ready to serve. Note: This is best of made a day ahead. Try this recipe for Grilled Butter Leg of Lamb at your next friendly gathering.
Grilled and Butterflied Leg of Lamb Simple, sophisticated, and nourishing, this recipe is worthy of a special occasion but easy enough to prepare for a last minute get-together.
Serves 4-6 Prep Time: 1 hour or up to 8 hours with marinating time Cook Time: 25 minutes
INGREDIENTS: For the meat marinade: 2 ½ Tablespoons low-sodium soy sauce 2 Tablespoon honey 1 Tablespoon fresh minced ginger 2 teaspoons of fresh minced garlic ¼ cup of scallions, white part only, chopped thinly (approximately 4-5 scallions) 1-2 Thai peppers, minced with seeds 2lbs boneless, butterflied leg of lamb-trimmed of visible fat 1 Tablespoon toasted sesame oil ¾ teaspoon of kosher salt ¾ teaspoon of cracked black pepper For the Scallions: 2 bunches of scallions-cleaned and ends trimmed 1 ½ teaspoons of toasted sesame oil 1/8 teaspoon of kosher salt 1/8 teaspoon of cracked black pepper For the Bok Choy: 3 Baby bok choy (approximately 12-14 ounces), washed and cut in half, lengthwise. 1 ½ teaspoon of toasted sesame oil 1/8 teaspoon of kosher salt 1/8 teaspoon of cracked black pepper INSTRUCTIONS: For the meat marinade: 1. Whisk soy sauce, honey, ginger, garlic, scallions, chilies and sesame oil in a small bowl; transfer to a large plastic zip tab bag. 2. Add the lamb, close the bag making sure to release as much air from the bag and rub marinade into lamb. Refrigerate for at least 1 hour and up to 8 or even overnight if time allows. 3. Remove the lamb from the marinade and set on clean tray. Season both sides with the salt and pepper. 4. On a gas grill, turn all burners on high, close the lid and heat until hot, about 15 minutes. Scrape grates clean and brush with the canola oil. Grill lamb, fat side down for 25-30 minutes total, turning half-way through cooking, depending on desired doneness, about 145 degrees for medium rare and 160 degrees for medium. 5. Remove from the grill and loosely cover with foil, let rest about 15 minutes. 6. While lamb is resting, toss green onions in 1 teaspoon sesame oil and season with salt and pepper and grill, turning occasionally, until charred, about 3 minutes. Place on large platter. 7. Place bok choy in a steamer basket and cover with tight fitting lid. Steam for about 3-5 minutes or until the bok choy is about half way cooked. 8. Meanwhile, heat a skillet on medium to high heat. Place sesame oil in pan and then add the bok choy. Season with salt and pepper. 9. Slice the meat against the grain. Note: Serve the sliced meat on a platter with the scallions on one side and the bok choy nestled in on the other side of the meat.
Lamb in the Traditional Mediterranean Diet The 2015 Dietary Guidelines give special recognition to a Mediterranean dietary pattern for its healthful eating approach, which includes small amounts of lean animal-based protein like lamb, or 12.5 ounces per week of red meat. According to the 2015 Dietary Guidelines Advisory Committee Report, "adherence to a Mediterranean-style dietary pattern would make a significant contribution to increasing food sustainability, as well as increasing the health benefits that are well-documented for this type of diet." 20 A sustainable diet can be achieved without eliminating any food groups completely, and because lamb adds a special depth of flavor, a little bit goes a long way. Flavor-forward lamb is the preferred animal protein choice in the Mediterranean-region. Lamb elevates the eating experience of plant-based meals, salads, and whole grain dishes. With lamb, you can feel good about the quality of the protein on your plate. Adherence to the Mediterranean-style diet has been linked to: • lower blood pressure • a positive impact on HDL “good” cholesterol • improved triglyceride levels • reduced risk of developing type 2 diabetes • a lower waist circumference • maintaining a healthy body weight • protect against cognitive decline • a longer lifespan 20 Calling upon flavors from the Mediterranean region, the best part of this flavor-rich stew aside from being both nutritious and delicious…is that it takes only fifteen minutes to prep.
Slow Cooker Moroccan Lamb Stew
Inspiring flavors, tastes, and preparations from around the world include ingredients that pair perfectly with lamb. Serve 6 Prep Time: 15 minutes Cook Time: 4 - 6 hours
INGREDIENTS: 2 tablespoons olive oil Salt and pepper 2½ pounds lamb shoulder chops, bones removed, visible fat trimmed and cut into 1-inch chunks 1 medium onion, chopped 4 garlic cloves, minced 1 tablespoon minced fresh ginger root 1 tablespoon cumin 2 teaspoons coriander ¼ teaspoon cinnamon ¼ teaspoon cayenne 1½ cups low-sodium chicken broth 1 can diced tomatoes, do not drain 1 can chickpeas, drained and rinsed ¼ cup raisins 6 ounces Swiss chard, spinach or kale, roughly chopped INSTRUCTIONS: 1. Over medium heat, add 1 tablespoon oil in large non-stick pan. Season lamb with salt and pepper and cook, in batches if necessary, until browned on all sides, about 6 minutes. 2. Transfer browned lamb to slow cooker. Add remaining 1 tablespoon oil to pan (if necessary) then add onion, garlic, ginger, cumin, coriander, cinnamon and cayenne. Cook until softened, about 8 minutes. 3. Add broth and tomatoes and bring to a boil. Add mixture to slow cooker along with chickpeas and raisins. Cover and cook on low for 5 to 6 hours or high for 3 to 4 hours. 4. Remove lid and stir in chopped greens until wilted, about 1 minute. Serve with whole-wheat couscous and a dollop of Greek yogurt.
REFERENCES: 1. Gannon MC, Nuttal FQ, Saeed A, Jordan K, Hoover H. An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes. Am J Clin Nutr 2003;78:734-41. 2. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008;87(suppl):1558S-61S. 3. Devkota S, Layman D. Protein metabolic roles in treatment of obesity. Current Opinion in Clinical Nutrition & Metabolic Care. 2010;13:403-407. 4. Lamb nutrition info from previously-approved materials: USDA Lamb Cut Nutrition Data_2013 from USDA's National Nutrient Database for Standard Reference Release 25. 5. Lamb nutrition info from previously-approved materials: Lamb Nutrition & Health Messages (attached) 6. Lamb nutrition info from previously-approved materials: http://www.leanonlamb.com/media/activity/Nutrient_Content_of_Lamb.pdf 7. Institute of Medicine, Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. 2001. 8. Burger KS, Fisher JO, Johnson SL. Mechanisms behind the portion size effect: visibility and bite size. Obesity. 2011;19:546-551. 9. Beard J, Tobin B. Iron status and exercise. American Journal of Clinical Nutrition. 2000 Aug;72(2 Suppl):594S-7S. 10. Tarazona-Diaz MP, Alacid F, Carrasco M, Martinez I, Aguayo E. Watermelon Juice: Potential Functional Drink for Sore Muscle Relief in Athletes. Journal of Agriculture and Food Chemistry. Jul 2013, 61 (31), pp 7522–7528. http://pubs.acs.org/doi/ abs/10.1021/jf400964r 11. Low Vitamin D Levels Linked To Poor Physical Performance In Older Adults. Wake Forest University Baptist Medical Center. ScienceDaily. 23 April 2007. www.sciencedaily. com/releases/2007/04/070423080521.htm 12. Chocolate Milk Gives Athletes Leg-up After Exercise, Says University of Texas at Austin Study. The University of Texas as Austin. 22 June 2011. http://news.utexas. edu/2011/06/22/milk_studies 13. Fat-Soluble Vitamins and Nutrients. CDC. Accessed October 5, 2016. https://www.cdc. gov/nutritionreport/pdf/Fat.pdf 14. Kozimor A, Chang H, Cooper JA. Effects of dietary fatty acid composition from a high fat meal on satiety. Appetite. 2013 Oct;69:39-45. 15. Iron – Dietary Supplement Fact Sheet. National Institute of Heath. Accessed October 5, 2016. Updated February 11, 2016. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ 16. Kreider. New study suggests honey can boost endurance performance in athletes. University of Memphis Exercise and Sport Nutrition Laboratory. Presented at annual Experimental Biology meetings. 4 April 2001. https://www.eurekalert.org/pub_releases/2001-04/ZFP-Nssh-0304101.php 17. Vitamin D – Dietary Supplement Fact Sheet. National Institute of Heath. Accessed October 5, 2016. Updated February 11, 2016. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ 18. United States Department of Agriculture. National Nutrient Database for Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/foods/show/3549?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=as-
c&qlookup=UV+mushrooms&ds= 19. Spaccarotella KJ, Andzel WD. The effects of low fat chocolate milk on postexercise recovery in collegiate athletes. Journal of Strength and Conditioning Research. 2011 Dec;25(12):3456-60. 20. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/ 21. Shanely A., Nieman D, Knab A, Perkins-Veazie P, Hensen D, Cialdell-Kam L, Sha W, Meaney M. Comparison of Watermelon and Carbohydrate Beverage on Exercise-Induced Oxidative Stress, Inflammation, and Immune Dysfunction, and Augmentation Index, The FASEB Journal. 2013 Apr; 27(1); 1076.6
