Easy tips for cooking your favorite fish and shellfish at home every time

(BPT) - Crab legs for a birthday. Scallops for an anniversary. Salmon for when family are in town. Many people enjoy eating seafood at restaurants as it is a favorite choice for celebratory meals. However, when it comes to cooking seafood at home, it can be intimidating. Seafood — fish and shellfish — is surprisingly simple to cook with a few tips and tricks.

"Seafood is easy, delicious and widely available, making it a great option for home cooks," says Linda Cornish, president of Seafood Nutrition Partnership. "Whether it is shellfish or a fillet of your favorite fish variety, seafood makes any day special. Plus, you can feel good about enjoying immune-boosting food rich in vitamins A, B and D, as well as omega-3 fatty acids and minerals such as calcium, selenium, iron, zinc and more."

To help kick up your confidence in the kitchen when cooking seafood, Seafood Nutrition Partnership and its partners from the Eat Seafood America! campaign offer simple kitchen tips:

The 10-minute rule: Measure the fish at its thickest point. Cook it on medium-high (about 375 degrees F) for 10 minutes per inch, turning halfway through the cooking time. That means a thin fish like sole or pollock cooks in about 4-5 minutes while a thicker salmon or tuna steak might be 15 minutes.

Test for the flake: The best way to tell if fish is done is by testing it with a fork: insert it at an angle at the thickest point and twist gently. The fish will flake easily when it’s done, and it will lose its translucent or raw appearance.

Create foil packets: Foil makes cooking seafood and cleanup simple. Choose your seafood, such as shrimp or a piece of fish, and vegetables such as bell pepper, green beans, cherry tomatoes or zucchini. Use a large piece of foil and layer fish on top of veggies, season to taste, add a couple of lemon slices, and add a drizzle of oil before cooking in the oven, on the grill or even campfire.

Steam on the stovetop: Steaming is a popular way to cook shellfish due to its simplicity. Fill a deep pot with 1-2 inches of water, add wire rack and bring to a boil. Add seafood and cover to cook. Seafood like lobster, crab legs and shrimp will turn pink or red when done, so look for the bright color and then enjoy.

Stock up with canned and frozen options: Fill your freezer with seafood when it’s on sale, so there's something always ready to go when meal planning. When you’re at the grocery store, also grab canned seafood that is often a reasonably priced alternative. Then try adding into favorite recipes or toss into salads or pastas for an easy meal that is sustainable and planet-friendly.

Cook once, eat twice: Try doubling recipes to get ahead on cooking and have a dinner or lunch ready for later in the week. Recipes that freeze well, such as chowder or gumbo, are great to double. Also, consider cooking an extra piece of fish to use on a salad or in a sandwich the next day.

Explore grab-and-go options: Try pre-prepped seafood from your local grocery store to just bring home and heat. Instructions are typically on the package but if you have questions, ask the pros at the seafood counter.

Try new recipes: With everyone spending more time at home, it's fun to try new recipes. You can enjoy restaurant-quality seafood dishes at home in a few simple steps. Be inspired with this recipe that can be updated with whatever fish fillets or veggies you have on hand. For a quick one-pan meal, choose vegetables and slice them to cook in about the same time as your fish.

Pesto Salmon Sheet Pan

Servings: 4-6
Prep time: 10 minutes
Cook time: 15-20 minutes

Ingredients:

1/2 acorn squash, cubed
1/2 medium red onion, chunked
2 cups baby multicolored potatoes, halved
1/2 cauliflower head, chunked
3 Tbsp. extra virgin olive oil
salt and pepper to taste
1 side of salmon or 4 fillets
1/2 cup pesto

Instructions:

1. Preheat the oven to 400 degrees F.

2. On a large sheet pan, place acorn squash, red onions, potatoes and cauliflower. Salt and pepper to taste. Drizzle with olive oil. Stir to coat well and place in single layer around the edges of the pan.

3. Add salmon to the sheet pan and spread with about half the pesto.

4. Roast at 400 degrees for 15-20 minutes depending on thickness, until salmon is fork tender and fully cooked through.

5. Top with the remaining pesto and serve.

Share your finished seafood dish on social media and tag #EatSeafoodAmerica. For additional simple seafood recipes to try at home visit seafoodnutrition.org.

Beef Up Your Menu with a Trendy Twist on Sushi

(Family Features) Tantalizing taste buds with the latest in trendy foods can be a fun way to bring the whole family to the table for meals together. Combining familiar flavors with a new preparation method, for example, is one way to add flair to dinners at home.

An innovative sushi-style concept, "beefshi" features convenient beef products like pastrami, roast beef, summer sausage, hot dogs, corned beef or bologna prepared in rolls with rice and vegetables. Because recipes like Reuben Roll, Taco Maki, New York Deli Roll and Muffarolletta can be enjoyed individually as appetizers or grouped together for a full meal, these dishes can provide a variety of solutions from entertaining a crowd to simply feeding your family.

Find more information and recipes at beefshi.com.

Reuben Roll

Recipe courtesy of the North American Meat Institute on behalf of the Beef Checkoff
Yield: 2 rolls (16 pieces)

Hand Vinegar:

• 1 cup water
• 1/4 cup rice vinegar

Rolls:

• 12 thin slices pastrami
• 3 cups sushi rice
• 1 teaspoon caraway seeds
• 2 sheets nori
• 4 thin slices Swiss cheese, cut into slivers
• 1 1/4 cups sauerkraut, rinsed, drained and squeezed dry
• Russian dressing

1. To make hand vinegar: In small bowl, stir water and rice vinegar.
2. To make rolls: Lay sushi mat on clean surface and cover with plastic wrap. Lay six slices pastrami on mat lengthwise. Moisten hands with hand vinegar and shake off excess. Spread 1 1/2 cups rice across pastrami, leaving 1 inch empty at farthest end. Sprinkle rice with caraway seeds. Turn nori over so rice side is down.
3. Cover half the pastrami crosswise with two slices cheese and half the sauerkraut.
4. Securing meat and cheese with fingers, use thumbs to push end of mat up and over filling until edge of nori meets rice on opposite side. Press firmly on roll.
5. Lift top of mat and roll firmly until tight and round. Squeeze gently to shape. Press ends in carefully to secure loose rice. Remove mat and set roll aside.
6. Repeat to make second roll.
7. Use thin, sharp knife to cut each roll into eight slices. Arrange on sushi platter and serve with Russian dressing.

New York Deli Roll

Recipe courtesy of the North American Meat Institute on behalf of the Beef Checkoff
Yield: 2 rolls (16 pieces)

Hand Vinegar:

• 1 cup water
• 1/4 cup rice vinegar

Futomaki:

• 2 sheets nori
• 3 cups sushi rice
• 2 teaspoons caraway seeds
• 6 thin slices corned beef
• 4 teaspoons horseradish, well-drained
• 4 thin slices Swiss cheese, sliced into thin sticks
• Dijon mustard

1. To make hand vinegar: In small bowl, stir water and rice vinegar.
2. To make futomaki: Lay sushi mat on clean surface and cover with plastic wrap. Place one nori sheet on mat, shiny-side down. Moisten hands with hand vinegar and shake off excess. Spread 1 1/2 cups rice across nori. Sprinkle with 1 teaspoon caraway seeds. Turn nori over so rice side is down.
3. Cover half the rice crosswise with three slices corned beef. Spread corned beef with 2 teaspoons horseradish. Cover corned beef with two slices cheese.
4. Securing meat and cheese with fingers, use thumbs to push end of mat up and over filling until edge of nori meets rice on opposite side. Press firmly on roll.
5. Lift top of mat and roll firmly until tight and round. Squeeze gently to shape roll. Press ends in carefully to secure loose rice. Remove mat and set roll aside.
6. Repeat to make second roll.
7. Use thin, sharp knife to cut each roll into eight slices. Arrange on sushi platter and serve with Dijon mustard.

Taco Maki

Recipe courtesy of the North American Meat Institute on behalf of the Beef Checkoff
Yield: 2 rolls (16 pieces)

Hand Vinegar:

• 1 cup water
• 1/4 cup rice vinegar

Maki:

• 2 sheets nori
• 4 cups sushi rice
• 4 ounces finely shredded spicy beef jerky
• 16 cilantro sprigs
• 1/2 cup slivered radishes
• 64 tortilla strips
• queso fresco crumbles
• pico de gallo

1. To make hand vinegar: In small bowl, stir water and rice vinegar.
2. To make maki: Lay sushi mat on clean surface. Moisten hands with hand vinegar and shake off excess. Place one nori sheet on mat, shiny-side down. Spread 2 cups rice across nori, leaving 1 inch empty at farthest end.
3. Lay 2 ounces jerky, 8 cilantro sprigs and 1/4 cup radishes crosswise along rice, covering half the surface closest to you.
4. Securing jerky, cilantro and radishes with fingers, use thumbs to push end of mat up and over filling until edge of nori meets rice on opposite side. Press firmly on roll.
5. Lift top of mat and roll firmly until tight and round. Squeeze gently to shape roll. Press ends in carefully to secure loose rice. Remove mat and set roll aside.
6. Repeat to make second roll.
7. Use thin, sharp knife to cut each roll into eight slices. Arrange on sushi platter. Stand four tortilla strips upright in center of each roll then sprinkle with queso fresco. Serve with pico de gallo.

Muffarolletta

Recipe courtesy of the North American Meat Institute on behalf of the Beef Checkoff
Yield: 2 rolls (16 pieces)

Hand Vinegar:

• 1 cup water
• 1/4 cup rice vinegar

Rice:

• 1/2 cup mixed olives, patted dry and finely chopped
• 2 teaspoons capers, patted dry and finely chopped
• 1 clove garlic, minced
• 3 cups sushi rice
• freshly ground black pepper, to taste

Rolls:

• 8 thin slices beef salami
• 3 thin slices part-skim mozzarella, cut into sticks
• 3 thin slices provolone, cut into sticks
• 1/4 cup chopped celery leaves

• toasted sesame seeds
• shaved celery

1. To make hand vinegar: In small bowl, stir water and rice vinegar.
2. To make rice: In small bowl, mix olives, capers, garlic and rice; season with pepper, to taste.
3. To make rolls: Lay sushi mat on clean surface and cover with plastic wrap. Lay four slices salami on mat, overlapping by about 1/2 inch, to create surface 7 inches wide and 6 inches deep.
   Moisten hands with hand vinegar and shake off excess. Cover salami with 1 1/2 cups sushi rice, leaving 1 inch empty at farthest end.
4. Arrange half of each cheese along center of rice crosswise, covering half of rice closest to you. Sprinkle cheese with 1/8 cup celery leaves.
5. Securing cheese with fingers, use thumbs to push end of mat up and over filling until one edge of rice meets opposite side. Press firmly on roll.
6. Lift top of mat and roll firmly until tight and round. Squeeze gently to shape roll. Press ends in carefully to secure loose rice. Remove mat, peel off plastic and set roll aside.
7. Repeat to make second roll.
8. Slice each roll into eight rounds, arrange on sushi platter and sprinkle each slice with sesame seeds. Serve with shaved celery.

(BPT) - Hosting dinner for a special occasion can be stressful. Whether you’re gathering with family for the holidays or making something new for friends, you want to deliver an entertaining evening and impress your guests with a pristine meal that everyone enjoys. A delicious beef cut is the focal point of a dinner that will treat guests to a night they will remember.

Beef is a traditional choice for many special occasions, including preparing a nostalgic favorite for the family or creating a meal from one’s cultural heritage. Guests of all ages identify beef cuts as a delicacy.

Cargill surveyed consumers to learn more about their perceptions of beef and when beef is on their plate. Among American beef shoppers who were asked about beef cuts (such as steaks, roasts, etc.):

• 78% said that beef cuts have delicious flavor
• 74% said beef cuts are great for special occasions and celebrations
• 73% said beef cuts are moist and juicy.

Consumers view beef cuts as a savory entrée and want that luxury on their plate at special occasions. Selecting the perfect cut for a specific occasion can be a challenge, though.

Sterling Silver Premium Meats outlines the wide variety of beef cuts and details what each one brings to the table. Tenderloin steak is lean, yet succulent, with a fine buttery texture. Filet mignon is cut from the tenderloin and serves as a stellar main course, perhaps as a mushroom filet, at a small gathering. Tenderloin can also be incorporated into a sophisticated mac and cheese recipe or a petite tender flatbread.

Ribeye is one of the best-known steaks and a favorite at steakhouses everywhere for being rich, juicy and full-flavored. Prime rib steak comes from the same section as ribeye, but the cuts are larger since they include the ribeye and the bone.

If you want a portion friendly entrée, short ribs are rich in tenderness and flavor, and are easily divvied up among the guests at a party. There are tons of recipes for short rib meals and appetizers including: smoky tomato braised short ribs with polenta, chipotle-braised short rib tacos, mini ancho short rib tamales and short rib sliders.

Skirt steak is tender and flavorful too, and it’s perfect for the grill. An indulgence that’s just as enjoyable as an individual steak as it is in stir-fry or fajitas, skirt cuts can create many different delectable dinners.

For a more affordable meal, ideal for large gatherings with families and friends, serve brisket or roast beef. Brisket incorporates some variety into the eating experience and is best when roasted slowly at a lower temperature. Add a puree to your plate for a complete slow braised brisket meal. Pot roast is economical and versatile. It can be tenderized by cooking in liquid for hours or cut into cubes for stew that can be shared by a big group.

Most consumers responding to the Cargill survey also said that USDA grades are important to them, but many shoppers lack an understanding of how to use the USDA grading system as a guide when purchasing beef.

While surveying the meat case at the grocery store, consumers can scan for the USDA grades on packaging. For a high-quality cut of meat for a special occasion, shoppers should grab a Prime cut, which has amazing tenderness, juiciness, flavor and fine texture. USDA Select grade beef offers a leaner protein source with slight amounts of fat and marbling. The Choice grade features moderate marbling and flavor and is a little less lean than Select cuts.

Entertaining for a special occasion becomes less intimidating when you know exactly what to cook. Armed with knowledge of the numerous beef cuts and USDA grades, consumers can be prepared to host family or friends for an extraordinary evening in any occasion.

(BPT) - Wondering what to cook for an upcoming holiday gathering? A beautiful beef roast is a feast for the eyes and the stomach, sure to impress guests of all ages. With a few expert tips and tricks, you'll be sure to serve a perfectly cooked roast packed full of flavor.

Roasting tips from the pros

No matter which cut of beef you select to serve, there are some tried-and-true tricks chefs use to get the juiciest, most delicious results. The pros from Beef. It’s What’s For Dinner. and the Beef Checkoff are the experts on all things beef and offer these tips for the perfect holiday roast.

Step 1: Use tools of the trade

Before you start, consider investing in an ovenproof meat thermometer. This is particularly important when roasting larger cuts. Unlike an instant-read thermometer, an ovenproof meat thermometer stays in the roast while cooking. This helps you avoid opening the oven unnecessarily and poking multiple holes in the roast, causing you to lose some of the juices.

Step 2: Select your cut

When cooking for four people or fewer, it is best to purchase a steak. For larger parties, a traditional bone-in roast is a popular option. A good rule of thumb is to purchase a roast that has one rib for every two people. To save time in the store, you can even call your meat counter in advance to order the exact size roast you need.

Step 3: Preheat and prep

It’s important to set your oven to the appropriate temperature for your roast. For a bone-in Ribeye roast, 350 F is generally recommended, but make sure to check your recipe for specifics. While your oven preheats, season the roast according to your recipe, then sear. While it's possible to develop a crust on your roast through slow roasting, you may get tastier results by searing it over high heat at either the beginning or the end of the roasting time. Most recipes will specify whether and when to brown the meat, but when in doubt, a quick sear before popping the roast into the oven won't hurt.

Step 4: Go low and slow

When placing the roast in your roasting pan, preferably on a roasting rack, you want to place the beef on the rack fat-side-up and bone side down (if your cut has bones). Using a rack improves air circulation and promotes even cooking. Once your roast is in the pan, you’ll want to insert your ovenproof meat thermometer with the tip centered in the thickest part of the roast, avoiding the bone, if the cut you select has one. Cook as recommended, being sure not to overshoot your target temperature as it will continue to rise after pulling the roast from the oven.

Cooking times vary depending on both the cut of meat and your desired doneness. For example, if you're cooking a bone-in Ribeye Roast for four to six people at 350 F, you can plan for a cook time as short as 1 hr 45 min for medium rare, targeting an internal temperature of 135 F, or as long as 2 hr 45 min for medium, with an internal temperature of 145 F. For specific roasting time guidelines for a bone-in Ribeye Roast, as well as other cuts, you can visit www.beefitswhatsfordinner.com.

Step 5: Let it rest

Once you pull the roast from the oven, transfer it to a carving board and cover it loosely with aluminum foil (this is called tenting) and let it rest. It is important to let your roast rest so the juices have time to re-absorb into the meat ensuring a tender, juicy roast. Larger roasts need more time to rest, often as long as 15–20 minutes. Those few extra minutes provide a great opportunity to make an au jus from the reserved beef drippings and plate side dishes.

Step 6: Carve and serve

The most important tool for properly carving your roast is a sharp knife. And, if you're using a meat fork to help carve, try not to pierce the roast to hold it in place. If you want to avoid this risk altogether, you can use the back of the fork instead or simply opt for tongs. If you have a rib roast, cut each slice along the rib bone. And remember to always cut across the grain for maximum tenderness.

(BPT) - It can be a struggle to prepare a nutritious meal the whole family will enjoy. Finding time to spend around the table during back-to-school season can be particularly challenging, but not impossible.

Actress, chef and mother of two Haylie Duff has a few expert tips and tricks for crafting nutritious meals on a time crunch.

1. Use pre-made ingredients to reduce prep time.

Keeping the fridge stocked with pre-made ingredients is a simple time saver. Adding ingredients such as pre-cut vegetables or hard-cooked peeled eggs to on-the-go snacks or family meals is an easy way to boost the nutrition of a recipe without all of the prep work.

2. Plan a meal-prep day each week

Preparing meals ahead of time to pull from the fridge or freezer and pop into the oven will help save time and reduce stress. Setting aside a couple of hours once a week to plan and prepare meals can make the school week more relaxed. Plus, planning means more time around the table with loved ones during mealtime.

3. Add slow-cooker recipes to your weekly routine

On busier days, let a slow-cooker do all the work. You can make tasty recipes, such as roast chicken with steamed veggies, a quiche or a healthy pasta dish. Simply put the ingredients in the slow cooker and fire it up. In the meantime, you’ll have more time to spend playing with the kids or helping them with homework.

4. Stock up on quality, versatile ingredients

It is so important to nourish children with top quality ingredients such as Eggland’s Best eggs, which are packed with superior nutrition compared to ordinary eggs at the grocery store. These eggs contain more than double the vitamin B12 compared to ordinary eggs, which helps transform food to energy to keep the entire family energized throughout the day. They also contain six times more vitamin D, 25% less saturated fat, more than double the omega-3s and 10 times more vitamin E.

For a make-ahead snack the whole family is sure to enjoy, try these Buffalo Deviled Egg Bites from the American Heart Association and Eggland’s Best.

Buffalo Deviled Egg Bites

Ingredients:

6 large eggs

2 tablespoons light mayonnaise

1 tablespoon hot wing sauce (lowest sodium available)

1/8 teaspoon salt

1/8 teaspoon pepper

1 tablespoon finely crumbled low-fat blue cheese

1 tablespoon chopped celery

Directions:

1. To hard cook the eggs, gently place them in a large saucepan or pot. Add cold water to cover the eggs by 1 and 1/2 inches. Bring the water to a boil over high heat. When the water is boiling, remove the pan from the stove.
2. Let the pan stand, covered, for 12-15 minutes. Remove the eggs from the pan. Allow them to cool before peeling.
3. Carefully cut the eggs in half lengthwise. Place the egg halves on a work surface.
4. Transfer the yolks to a medium bowl. Add the mayonnaise, hot-wing sauce, salt and pepper. Stir until combined. The mixture should be smooth.
5. Spoon the yolk mixture into a resealable plastic bag. Clip the corner of the bag. Pipe the yolk mixture into the egg white halves.
6. Sprinkle the blue cheese and celery on top of the filling and enjoy!

Eggland’s Best is a national supporter of the American Heart Association’s Healthy for Good movement and is encouraging consumers to try out the recipes available at recipes.heart.org.

(BPT) - Are you following a gluten-free, keto, paleo, vegetarian, Whole 30 or other special diet? The problem with sticking to a diet is that it can feel restricting, because you're only allowed to eat certain foods, and that can get boring fast.

Fortunately, Registered Dietitian and Nutritionist Dawn Jackson Blatner has a few expert tips to help you succeed with any diet routine:

• Keep it convenient. Focus on foods that are easy to prepare.
• Keep it fun. Focus on foods that you actually enjoy eating.
• Keep it varied. Focus on foods that are versatile and can be used lots of ways.

There's one ingredient that food lovers can count on while dieting that is incredibly easy to make, versatile and delicious: eggs. Eggs are packed with protein and essential vitamins and nutrients, perfect to keep dieters energized and feeling full throughout the day. For a quick meal that fits most specialty diet plans and can be eaten any time of day, try scrambling peppers, mushrooms and eggs in a pan and top with fresh avocado.

When buying ingredients at the grocery store, remember that not all eggs are created equal. Look for Eggland’s Best eggs with the bright red EB stamp on each egg, as they have superior nutrition compared to ordinary eggs. In fact, Eggland’s Best eggs provide 10 times more vitamin E than ordinary eggs, which is an important nutrient for maintaining the immune system. Plus, they have 25 percent less saturated fat, more than double the omega-3s and vitamin B12 and six times more vitamin D.

Why are EB eggs so much more nutritious than regular eggs? The additional nutrients are thanks to a proprietary all-vegetarian hen feed that contains healthy grains, canola oil and a wholesome supplement of rice bran, alfalfa, sea kelp and vitamin E.

Whether hard-boiled, poached, scrambled or mixed into a favorite recipe, Eggland’s Best eggs are easy to use in dishes and customize to your tastes. If you’re looking for recipe inspiration, try this tasty Garden Frittata recipe:

Garden Frittata

Fresh vegetables mixed with eggs and cheese make for the perfect meal. Note: This recipe adheres to the rules of many specialty diets, including vegetarian, keto and gluten-free.

Ingredients:

4 Eggland's Best Eggs (large), beaten
2 tablespoons butter
1 teaspoon finely chopped fresh garlic
1/2 cup chopped onion
1 cup chopped fresh spinach
1/4 teaspoon salt
1 tablespoon chopped fresh basil leaves
1/3 cup shredded Parmesan cheese
1/4 cup chopped cherry tomatoes

Directions:

Melt butter in 10-inch skillet until sizzling; add garlic and onions.
Cook over medium heat, stirring occasionally, 4-5 minutes or until onions are translucent.
Add spinach, saute 2-3 minutes or until spinach is wilted.
Whisk eggs and salt together in bowl.
Add eggs to vegetable mixture in pan; sprinkle with basil.
Cover; continue cooking 4-6 minutes or until center is almost set.
Sprinkle with cheese. Cover; remove from heat. Let stand 2-3 minutes or until cheese is melted.
Cut into wedges. Garnish with chopped tomatoes.

For more nutritious recipes, visit www.egglandsbest.com.

(BPT) - When Inga Lam of BuzzFeed’s Tasty, the world’s largest social food network, gets going in the kitchen, she makes sure to consider all aspects of her baking process when creating the perfect treat. As a Tasty Creator, Inga is known for showing budding chefs how to sharpen their skills and live out their top-chef dreams by creating viral recipes that are easy to recreate at home. Below, you’ll find her tips to make holiday cookies that will stun this holiday season.

1. Check Your Temperature

To ensure top-quality results when baking, precise temperature is paramount. During prep, eggs and butter must be room temperature (unless the recipe calls for your butter to be melted) as this will guarantee proper spread and texture.

2. Tender Love and Cookie Care

Once the oven is preheated to the desired temperature, let it continue to sit a while longer to ensure that your treats are being cooked in the perfect baking environment. As the Official Oven of the Tasty Kitchen, LG ProBake Convection ovens make this task foolproof thanks to convection technology that evenly distributes heat on every rack. When finished baking, let your cookies rest on the baking sheet even before transferring them to a cooling rack. While warm cookies are tempting, let them properly cool to prevent breakage and loss of shape — perfection cannot be rushed!

3. The Art of Cookie Decór

While there’s no right or wrong way to decorate your cookies, start small and gradually build onto your designs — remember, you can always add more, but you can’t take away! Piping designs with icing is a fun and easy way to create a mix of textures and designs. Fun fact: sprinkles hide everything; so if you ever mess up, just add more sprinkles!

4. Capturing Your Cookie Candids

You’ve worked so hard on your one-of-a-kind holiday cookies, and now it’s time to capture your masterpiece. No professional camera needed; just whip out your smartphone and find the best spot in the house for natural light. Never use flash!

5. The Perfect Post

Everyone knows it’s all about the angles. Top-down is Tasty’s signature style, but shooting at a 45° angle is my personal favorite for showing the full scope of what I’ve made. Feel free to be playful, but always make sure the background is clear of obstructions. Showing your hands is a great way to show how you engage with your food, and don’t be afraid to stage a few props to create a fitting atmosphere for your dish!

To make your own Tasty cookies at home, visit lgtastycookieclub.com and receive your first LG | Tasty Cookie Club kit.

(BPT) - You know protein is essential to a balanced diet and maintaining energy and many products are now boasting protein content, but do you know what foods are healthful high sources of protein? And do you know how much protein you really need?

How much protein do you need?

With 18 grams of protein per serving, beef is high in protein, easy to prepare and can support a healthy diet. However, only 62% of American beef consumers consider ground beef to be high in protein and just 70% of them consider beef cuts to be high in protein, according to a recent consumer study conducted by Cargill.

The U.S. Department of Agriculture’s (USDA) MyPlate site outlines the amount of protein in various sources. Common portions of beef, such as a small steak or lean hamburger, have more protein than most other options in the food group, like pork, chicken, nuts, seeds, beans and peas.

According to the USDA Dietary Reference, people should be consuming about 0.4 grams of protein per pound of body weight as part of a balanced diet. So, someone who weighs 150 pounds needs 60 grams of protein each day.

Why is it important to achieve a substantial daily consumption of protein? Protein helps repair cells, boosts energy and keeps us satiated longer. It sustains you through a long work day, boosts your stamina for exercise and ensures you don’t get hungry again soon after eating a meal.

People are also increasingly interested in consuming more healthy fats with their protein. Beef is packed with Omega-3 healthy fats that help prevent the risk of heart disease and other chronic diseases. In addition to the nutritional value and protein content, this cost-effective option delivers flavor, convenience and cooking versatility.

How to choose the right beef

Even consumers who regularly buy beef struggle with selecting the best cuts for their purpose, and many of them lack an understanding of how to use the USDA grading system as a guide when purchasing beef.

At the grocery store, consumers should look for the USDA grades on packaging. Choosing USDA Select grade beef offers a leaner protein source with slight amounts of fat and marbling. For a high-quality cut of meat for a special occasion, a Prime cut of beef offers abundant marbling and flavor, but it is not considered lean. The Choice grade of beef offers moderate marbling and flavor and is a little less lean than Select cuts.

When choosing ground beef, each cut is an excellent source or protein and is similar in flavor and tenderness, but varies in fat content:

• Ground beef — 73% lean, 27% fat
• Ground chuck — 80% lean, 20% fat
• Ground sirloin — 85% lean, 15% fat
• Ground round — 90% lean, 10% fat

Among the five food groups, protein provides consumers with nutritional benefits and the affordability of beef makes it a clear-cut selection as part of a balanced diet.