By Taylor Sutton, MS, RD
United Supermarkets’ Lifestyle Desk
The Institute of Medicine suggests that about 10-35% of your day’s total daily calories should come from protein. Of that protein, they recommend about 20 to 30 grams per meal to help maintain muscle mass and function.
As a general population, there are some groups of people who may eat well below that recommendation or even some who eat above that recommendation. We notice that children, aging adults, and some vegetarians find meat protein challenging from a few standpoints. It’s important to consult your care team to find options that work for you and your lifestyle to make sure you are meeting your nutritional needs.
Pork has many beneficial qualities that make it easy to incorporate into a balanced menu. It’s budget friendly, freezes and thaws well, and can be used in a variety of dishes. Pork in general is an excellent source of vitamins and minerals like thiamin, zinc, selenium, niacin, riboflavin, B6, and B12. The variety of options range from decadent and flavorful to lean and nutrient-rich cuts that are affordable, easy to make, and enjoyable to people of all ages. In the past 6 decades farmers have improved techniques by using 75% less land, 25% less water, 7% less energy, and 8% fewer carbon emissions, according to data released by the Environmental Protection Agency in April 2021.
Both the pork tenderloin and pork sirloin roast meet the criteria for the American Heart Association Heart Check Mark, which means they contain less than 5 grams of fat, 2 grams or less of saturated fat, and 480 milligrams or less of sodium per label serving. For flavorful, tender and juicy pork, cook lean whole muscle cuts (roasts, chops and tenderloin) until a meat thermometer reads 145 F (medium rare), followed by a 3-minute rest. Ground pork should always be cooked to 160 F.
Broccoli Bacon Salad
What You Need
- 4 Strips Bacon
- 1 lb. Broccoli Crowns
- 2 Cloves Garlic
- 2 Shallots
- 3 Tbsp. Avocado Oil
- 2 Tbsp. Mayo
- 1 1/2 Tbsp. Apple Cider Vinegar
- 2 tsp. Dijon Mustard
- 2 tsp. Maple Syrup
- 1/4 tsp. Paprika
- Pinch of Cayenne
- 1/2 c. Slivered Almonds
- 1/3 c. Dried Cherries
- Salt and Pepper to taste
How It’s Made
1. In a pan over medium-high heat, cook bacon to desired crispiness.
2. Chop the broccoli in small pieces and steam in microwave for 3 minutes.
3. Mince garlic.
4. Dice shallot.
5. In a large bowl combine the olive oil, mayo, apple cider vinegar, dijon mustard, maple syrup, garlic, paprika.
6. Add bacon, broccoli, garlic, shallots, and slivered almonds and stir.
