Beef for Life Beef for Life_E_7.2018_eBook | Page 9

REAL FOOD FiRSt!
The teen years are ones of transformation, new opportunities
and growing independence. Food choices often change as
teens are no longer eating all their meals at home. Peer
pressure and conflicting nutrition messages can result in
experimentation with different diets, eating patterns and food
supplements.
Adolescence is also a period of extremely active growth. For this
reason, the need to eat nutritionally-dense, high quality foods is
especially important. Foods like beef are high in protein, iron, zinc
and vitamin B 12 , nutrients that are all critical to optimal growth.
DYK: 56% of teenage boys eat less than the recommended
number of servings of meat and alternatives a day. That's a
shocking statistic considering all the food that teen-boys pack
away. Snacking, eating out, sleeping in and eating on the run, all
disrupt sound meals and lead to an overindulgence of junk food,
fried food and foods high in carbs. The shift to these disruptive
eating patterns in adolescence can put eating well at risk.
WHAT ABOUT “PLANT-BASED
EATING”?
Most of us don’t eat enough
fruits or veggies so eating
more of these is definitely in
our best interest. But eating
more of these foods should
not mean eating less meat -
in fact, plant foods and meat
are best eaten together for
optimal nutrition. To reap
the benefits of a healthy
plant-based diet, swap junk
food out for fruit and veg,
and enjoy meat that is
minimally processed and
cooked simply.
These simple quesadillas are delicious as a snack or light dinner. They contain
all 4 Food Groups - ensuring your teen will max out on nutrition in every bite!
Clever Quesadillas
INGREDIENTS
12 oz (375 g)
1 tbsp
1
⁄ 2 cup
1
⁄ 2 cup
Extra Lean Ground Beef
chili powder
shredded Cheddar cheese
refried beans
⁄ 3 cup
1
10
1
salsa
green onion, chopped
small flour tortillas
METHOD
Pan-fry ground beef, seasoned with chili powder for 6 to 8 minutes, breaking meat into
small chunks with back of a wooden spoon, until beef is browned and cooked through.
Remove from heat; drain if necessary.
Stir in cheese, refried beans, salsa and green onion. Spread 1 ⁄ 2 cup over 1 tortilla; top
with a second tortilla. Repeat with remaining 8 tortillas.
Bake on cookie sheet in a 450°F oven for 8 to 10 minutes or until golden. Cut into
wedges. Makes 5 quesadillas.
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