Common Cuisine |

The truth is, I love beef jerky. We’ll be traveling this summer so I got to thinking about foods that travel well. Beef jerky is a great source of protein that doesn’t have to be refrigerated, so it will be a natural choice for our trip.

In an attempt to get jerky with less fat at a lower cost, I have been making some at home this week. In the process of trying to get the best nutritional punch out of homemade jerky, I have been learning all about the science, key ingredients, and some additional interesting information.
Unfortunately all jerky has a little ingredient in it, called sodium nitrite, that is not so good for you. It is an ingredient common to all processed meats, such as hot dogs, sausage, and pepperoni (all of which I also enjoy on occasion). So everything not good about jerky is true about those meats as well.

But I also have it on good authority that life is meant to be enjoyed. We can enjoy these salty pleasures, as well as our favorite sweet treats, as long as we keep one key idea in mind: moderation. Be sure to keep hydrated, make little choices to keep your body active, and make natural foods the major part of your diet. And then, when the urge strikes, indulge in the jerky with a clear conscience.

Citrus and sugar make it sweet; mustard and pepper make it spicy. All taken together, this is a savory treatment for your next grilling adventure.

• 1 tsp grated lemon peel
• ½ cup lemon juice
• 1/3 cup oil
• 2 Tbsp scallions, chopped
• 1 clove minced garlic
• 4 tsp sugar
• 1½ tsp salt
• 1 tsp Worcestershire sauce
• 1 tsp prepared mustard
• 1/8 tsp pepper

Mix together all ingredients. Pour over 4 1″ steaks, or a flank steak. Cover and marinate 30 minutes to 24 hours (longer is better).

Grill 6-7 minutes per side.

I was amazed to find that this ordinary dish from my childhood went over so big with my own kids. And it is so easy!

• 1 lb ground beef
• 1 medium onion, diced
• 2 cans french style green beans, drained
• 1 can cream of celery soup
• 1 can cream of mushroom soup
• 1 package frozen tater tots

Preheat oven to 350. Brown ground beef and onion together in skillet. Drain off fat. Place mixture in a layer in bottom of 13″ x 9″ baking dish.

Layer green beans on top of beef mixture. Stir together soups and layer on top of green beans. Arrange tater tots in layer on top of all.

Bake 30-45 minutes.

Serve 4-6 with salad and a loaf of crusty bread.

All you have to do is choose one item from each of the following categories, and you’ve got a basic meal. Now you just have to decide how to cook it! For entertaining, add a starter, a salad, and a dessert.

PROTEIN

• Chicken or Turkey

• Ground Beef
• Beef (Roast, Ribs, Steaks)
• Pork (Chops, Roast, Ribs)
• Ham, Sausage or Bacon
• Fish or Shellfish
• Cheese
• Tofu
• 2 of 3: Beans, Rice, Corn

VEGETABLE

• Artichokes

• Asparagus
• Broccoli
• Carrots
• Corn
• Cucumber
• Eggplant
• Green Beans
• Mushrooms
• Peas
• Salad
• Squash

STARCH

• Beans

• Bread
• Pasta
• Potato
• Rice
• Tortillas
• Fruit

For some reason this dinner is a favorite in our household simply because of the name. It actually goes by a different name in our house, but what’s in a name, really? The kids love it for the novelty value. I think it’s the soy sauce that gives it the interesting twist.

• 1 medium pumpkin
• 2 lbs lean ground beef
• 1 tsp salt
• ½ cup chopped celery
• ½ cup chopped onion
• ¼ cup soy sauce
• 2 Tbsp packed brown sugar
• 1 (4 oz) can sliced mushrooms
• 1 can cream of chicken soup
• 2 cups cooked rice

In a large skillet, brown ground beef with salt and drain off fat. Add celery and onion and cook until vegetables begin to soften a little bit.

While that is cooking, preheat oven to 375. At a diagonal angle from outside edge toward center, cut a 3-inch hole around stem of pumpkin and remove top. Remove seeds and pulp. You can discard the seeds or save them for roasting later.

In a large bowl, stir together beef mixture, soy sauce, brown sugar, mushrooms, soup, and rice. Pour mixture into pumpkin and replace lid. Place pumpkin on greased baking sheet and bake for about an hour until pumpkin is soft.

Serves 6 to 8.

• 2 tsp minced onion
• 1 tsp salt
• 1 tsp chili powder
• ½ tsp cornstarch
• ½ tsp cumin
• ½ tsp dried red pepper
• ¼ tsp oregano

Brown 1 lb ground beef; drain. Add mix and 1/2 cup water. Simmer 10 minutes. Makes 4 servings.

• 1 Tbsp flour
• 2 Tbsp minced onion
• 1½ tsp chili powder
• 1 tsp seasoned salt
• ½ tsp dried red pepper
• ½ tsp minced garlic
• ½ tsp sugar
• ½ tsp cumin

Add mix to 1 lb browned ground beef, 2 cans kidney beans, and 2 cans tomatoes for basic chili.