No matter what time of year it is my brother, Kater, is playing sports. Whether it be football, basketball, track, or baseball he keeps an active sports schedule. When it is a weekend tournament that will include long and tiresome games, my mom feeds him beef. You may ask why? It is essential and keeps his body powered my mother says.
One serving of beef provides your body with protein, zinc, vitamin B12, selenium, phosphorus, niacin, vitamin B6, iron, and riboflavin. That is 3 little ounces doing a lot of work for your body. Protein is important to keep your muscles strong and healthy; vitamin B12 gives you energy; zinc keeps your immune system strong; and iron carries oxygen in your blood to help prevent fatigue. As an athlete, beef provides you that extra boost. Most athletes aren’t a fan of big meals before a game, but there are countless small snacks and meals that include beef.
Here are two of my brother’s favorite pregame meals that keep his body going with the power of beef.
- 10 eggs, beaten
- 2 teaspoons smoked paprika
- 3/4 teaspoon sea salt
- 1/2 teaspoon of black pepper
- 8 to 12 oz. of raw ground beef
- 1 small onion, diced
- 4 oz. package of shiitake mushrooms, sliced
- 10 oz. package of frozen chopped spinach, defrosted and excess moisture squeezed out
- 1 tomato, sliced
- Preheat the oven to 350°F (~175°C).
- In a large bowl, beat the eggs together with the smoked paprika, salt and pepper. Set aside.
- In a large cast iron skillet over medium high heat, sauté the meat until it’s cooked through.
- Add the onion and mushrooms and sauté until they are softened and slightly tender.
- Add the defrosted and drained spinach. Stir to combine.
- Pour the egg mixture into the skillet. Turn off the heat and stir the ingredients to combine.
- Lay the tomato slices on top.
- Bake for about 20 minutes or until the eggs are set and not runny.
- Serve directly from the skillet or slice and store for leftover.
Beef Meatball Sandwich:
- 1 pound ground beef
- 3/4 cup bread crumbs
- 2 teaspoons dried Italian seasoning
- 2 cloves garlic, minced
- 2 tablespoons chopped fresh parsley
- 2 tablespoons grated Parmesan cheese
- 1 egg, beaten
- 1 French baguette
- 1 tablespoon extra-virgin olive oil
- 1/2 teaspoon garlic powder
- 1 pinch salt, or to taste
- 1 (14 ounce) jar spaghetti sauce
- 4 slices provolone cheese
- Preheat the oven to 350 degrees F (175 degrees C).
- In a medium bowl, gently mix by hand the ground beef, bread crumbs, Italian seasoning, garlic, parsley, Parmesan cheese, and egg.
- Shape into 12 meatballs, and place in a baking dish.
- Bake for 15 to 20 minutes in the preheated oven, or until cooked through. Meanwhile, cut the baguette in half lengthwise, and remove some of the bread from the inside to make a well for the meatballs.
- Brush with olive oil, and season with garlic powder and salt. Slip the baguette into the oven during the last 5 minutes of the meatball’s time, or until lightly toasted.
- While the bread toasts, warm the spaghetti sauce in a saucepan over medium heat.
- When the meatballs are done, use a slotted spoon to transfer them to the sauce. Spoon onto the baguette and top with slices of provolone cheese.
- Return to the oven for 2 to 3 minutes to melt the cheese. Cool slightly, cut into servings, and enjoy!
Go online to find other nutritional information about beef and recipes:
Beef & Blessings,