Roll, Sprinkle, Spread, Bake

Roll,spread, bake! sprinkle,

Roll, spread, sprinkle, bake! Building Your Base

with Beef

AMANDA RADKE

Illustrated by Michelle Weber

Published by Build Your Base

ISBN: 9798374395136

Book design by Tracy McMurphy

This book is dedicated to two iconic cattle women — my Grandmother, Carol Wienk, and my dear friend, Delina Nagel, for teaching me how to share the incredible stories of beef producers. They sure don’t make cowgirls like these two anymore, but thank you for showing us the way!

These illustrations were inspired by and dedicated to my mom, Lori Mickelson. You bring joy, sunshine, and magic to the “everyday”. We love you.

Thank you to the South Dakota Beef Industry Council, Sanford Health, and Beef Logic Inc. for their support in building healthier, stronger, and more vibrant communities. Special thanks to our South Dakota beef farm and ranch families for your commitment to raising a high-quality beef product.

It’s not every day, That you get to spend the day, At Grandma’s house to play, play, play.

Dad is at work, and Mom is, too, But Grandma says we have lots to do.

“Grandma, we are so bored,” my siblings and I say. With a twinkle in her eyes, she says, “Well, off this way!”

She grabs her purse, and scoots us out the door. And we wonder what in the world she has in store.

“Follow me,” she says, as she marches down the street. So we hop and skip on the sidewalk following her beat.

We stop at the park, and she climbs on the slide. We all grab a swing and go for a quick ride.

Next, we race to the library, where Grandma looks quite merry. With a smile, she says, “It’s story time! Grab as many books as you can carry!”

With heavy bags full of books, we say, “We want to go home!”

She says, “Not quite yet. We have one more place to roam.”

We follow her lead. She seems to have a plan. She takes off running and says, “Catch me if you can!”

Out of breath from our race, we stop at the grocery store.

Grandma takes out her list, and says, “We just need a little more.”

Grandma grabs a cart, and my little sister hops on for a ride. She pops a wheelie and says, “Let’s go inside!”

Lean ground beef, pepperoni, peppers, onions, tomato sauce, yes, please!

Don’t forget the flour, eggs, and some shredded mozzarella cheese.

In the checkout line, Grandma pulls out her wallet to pay. The cashier says, “Thank you, dear,” and we are on our way.

At home, Grandma says, “A tasty beef pizza is what we will make.”

“I’ll show you all how to roll, spread, chop, sprinkle, and bake!”

After washing our hands, we help roll out the dough.

Grandma says, “Now let’s brown the ground beef, nice and slow.”

On a cutting board, she slices peppers and onions really thin, And we help spread out the ingredients on a baking tin.

The pizza goes in, and we wait for the oven to ding. Just as the cheese gets bubbly, we hear the doorbell ring. It’s Mom and Dad! They made it just in time for dinner! We gather to eat. Yum! Yum! This pizza is a winner!

Grandma’s Favorite Pizza

Recipe and photograph courtesy of Beef. It’s What’s For Dinner.

Gather around the kitchen, and make this delicious beef pizza alongside a caring adult!

Prep Time: 40 Minutes | 6 Servings | 320 Calories | 25G Protein

Ingredients:

• 1 pound Ground Beef (93% lean or leaner)

• 1 tablespoon chopped fresh oregano

• 1/2 teaspoon salt, divided

• 1-1/2 cups frozen vegetables, such as cauliflower, broccoli, carrots and zucchini

• 1 tablespoon water

• 1/2 cup marinara sauce

• 1 package (14 to 16 ounces) fresh whole wheat pizza dough

• 1/2 cup reduced-fat shredded cheese

• 1/2 cup sliced cherry tomatoes

• 2 tablespoons thinly sliced fresh basil (optional)

Nutrition information per serving:

318 Calories; 81 Calories from fat; 9g Total Fat (3 g Saturated Fat; 3 g Monounsaturat-ed Fat;) 62 mg Cholesterol; 618 mg Sodium; 33 g Total Carbohydrate; 6.2 g Dietary Fiber; 25 g Protein; 4 mg Iron; 5.1 mg NE Niacin; 0.3 mg Vitamin B6; 2.1 mcg Vitamin B12; 4.6 mg Zinc; 15.8 mcg Selenium; 105.8 mg Choline.

This recipe is an excellent source of Dietary Fiber, Protein, Iron, Niacin, Vitamin B12, Zinc, and Selenium; and a good source of Vitamin B6, and Choline.

Instructions:

1. Preheat oven according to package directions on pizza dough package. Heat large nonstick skillet over medium heat until hot. Add ground beef and oregano; cook 8 to 10 minutes, breaking beef into 1/2 inch crumbles and stirring occasionally. Remove drippings. Season with 1/4 teaspoon salt. Set aside.

2. Cook’s Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness

3. Place frozen vegetables, medium microwave-safe bowl. Add water; cover with plastic wrap. Microwave in the microwave for 2 to 4 minutes or until vegetables are just tender. Cool slightly.

4. Cook’s Tip: Coarsely chopped fresh vegetables can be used in place of frozen vegetables for the pizza sauce.

5. Place vegetables and their cooking liquid into blender or food processor; add marinara sauce. Process until vegetable mixture is smooth. Season with remaining 1/4 teaspoon salt.

6. Spray 15 x 10-inch rimmed baking pan or 12-inch pizza pan with nonstick cooking spray. Press and stretch dough to edges of pan. Top with vegetable sauce, cheese, tomatoes and beef mixture. Bake according to package instructions on dough package or until crust is golden brown and cheese is melted and bubbly. Garnish with basil if desired.

After School Mini Pizza Snacks

Recipe and photograph courtesy of Beef. It’s What’s For Dinner.

After a big day of classes and activities, a mini pizza makes the perfect snack!

Prep Time: 30 Minutes | 6 Servings | 410 Calories | 35G Protein

Ingredients:

• 1-1/2 pounds Ground Beef (95% lean)

• 2 cups pizza sauce (any variety)

• 1 cup diced onion

• 1 cup diced red bell pepper

• 1 tablespoon plus 1 teaspoon dried Italian seasoning

• 1/4 teaspoon salt

•

6 English muffins, split, toasted

• 1/2 cup reduced-fat shredded Cheddar cheese

• 1/4 cup reduced-fat shredded mozzarella cheese

Nutrition information per serving, using 95% lean ground beef: 407 Calories; 117 Calories from fat; 13g Total Fat (5 g Saturated Fat; 3 g Monounsaturated Fat;) 80 mg Cholesterol; 891 mg Sodium; 37 g Total Carbohydrate; 4.5 g Dietary Fiber; 35 g Protein; 4.9 mg Iron; 13.1 mg NE Niacin; 0.5 mg Vitamin B6; 2.4 mcg Vitamin B12; 6.8 mg Zinc; 20.2 mcg Selenium; 84.2 mg Choline.

This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Dietary Fiber, and Choline.

Instructions:

1. Preheat oven to 400°F.

2. Heat large nonstick skillet over medium heat until hot. Add ground beef, and cook 8 to 10 minutes, breaking beef into small crumbles, stirring occasionally.

3. Cook’s Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.

4. Add pasta sauce, onion, bell pepper, Italian seasoning, and salt. Continue cooking 5 minutes or until vegetables are tender, stirring occasionally.

5. Top each muffin half evenly with beef mixture and cheeses. Bake at 400°F for 5 to 7 minutes or until cheese is melted.

Beef and Garden Vegetable Pizza

Recipe and photograph courtesy of Beef. It’s What’s For Dinner..

Busy weeknights call for quick, easy, and nutritious meals! Parents and kids alike will love this beef and garden vegetable pizza that can be enjoyed at home or on-the-go!

Prep Time: 40 Minutes | 4 Servings | 470 Calories | 37G Protein

Ingredients:

• 1 pound Ground Beef (95% lean)

• 1/2 cup shredded carrots

• 1/2 cup chopped red bell pepper

• 1/2 cup frozen chopped broccoli, defrosted, drained well

•

4 whole wheat pita breads (6-inch diameter)

• 1/2 cup shredded part-skim mozzarella cheese

• 3 tablespoons finely chopped fresh cilantro leaves (optional)

Pizza Sauce:

• 1 cup water

• 1 can (6 ounces) tomato paste

• 3 tablespoons packed brown sugar

• 1 tablespoon reduced-sodium soy sauce

• 1 tablespoon minced fresh ginger

• 2 cloves garlic, minced

Nutrition information per serving:

474 Calories; 99 Calories from fat; 11g Total Fat (5 g Saturated Fat; 4 g Monounsaturated Fat;) 85 mg Cholesterol; 721 mg Sodium; 60 g Total Carbohydrate; 8.9 g Dietary Fiber; 37 g Protein; 5.7 mg Iron; 8.5 mg NE Niacin; 0.7 mg Vitamin B6; 2.4 mcg Vitamin B12; 7.6 mg Zinc; 48.7 mcg Selenium.

This recipe is an excellent source of Dietary Fiber, Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium.

Instructions:

1. Heat large nonstick skillet over medium heat until hot. Add ground beef; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon. Set aside.

2. Cook’s Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.

3. Combine sauce ingredients in same skillet bring to boil. Reduce heat; simmer 3 to 4 minutes or until slightly thickened. Add carrots, bell pepper, and broccoli; cook 3 to 4 minutes or until vegetables are tender. Stir in beef.

4. Spread 1 cup beef mixture evenly over each pita; top with 2 tablespoons cheese. Place on baking sheet sprayed with nonstick cooking spray. Bake in 400°F oven 10 to 12 minutes or until heated through and cheese is melted. Sprinkle cilantro evenly over pizzas, if desired.

Grandma’s Pizza Party Dance

While the pizza bakes, get the ants out of your pants with Grandma’s Pizza Party Dance! Stand up, and let’s move with this poem sung to the tune of, “Row, Row, Row Your Boat!”

Roll, roll, roll the dough with the rolling pin.

Smooth the dough nice and slow ’til it’s very thin!

Spread, spread, spread the sauce, on the dough it goes.

Pizza sauce comes from tomatoes; now everybody knows!

Chop, chop, chop the vegetables, on a cutting board.

Peppers, olives, basil, onions, bright colors is the reward!

Sprinkle, sprinkle, sprinkle the beef. Don’t forget the cheese.

Layer it on nice and thick. Making pizza is a breeze!

Bake, bake, bake the pizza, until it’s warm and bubbly.

Then let it cool, slice it up, and enjoy it with your family!

BUILD YOUR BASE

The Build Your Base program is a comprehensive, whole plate, sports nutrition program featuring beef as the premier protein source. The program offers nutrition education and training, nutritious family meal plans and snacks, helpful information to prepare athletes and their families for a successful sports season, as well as encouragement in maintaining a healthful lifestyle all year long.

Did you know?

• Beef is a natural, nutrient-rich, high-quality protein containing all the essential amino acids.

• Research has shown the ingestion of 20 grams of protein following exercise helps maintain positive protein balance following exercise.

• Evidence suggests that protein-based supplements are not required to meet this increased demand. Nonetheless, protein supplements remain one of the most common dietary supplements purchased by athletes who seek to increase markers of performance such as speed, strength, power, and hypertrophy.

• Athletes gain a significant amount of nutrition information from social media, magazines, friends, and family members; thus, they may not be able to make appropriate, evidence-based decisions regarding the use of protein supplements. Considering the lack of scientific support for protein-based supplements being superior to natural protein containing foods, athletes should be advised to consume their protein from whole foods as opposed to supplements unless under the direction of a health care provider.

The Build Your Base program was initiated by South Dakota Beef Industry Council Executive Director, Suzanne Geppert and Director of Nutrition, Holly Swee, RD, LN, during the Fall of 2017. A collaborative partnership was soon developed between Sanford Health, Sanford Sports Science Institute, and the South Dakota Beef Industry Council.

The Sanford Sports Science team members including, Thayne Munce, PhD, and Lisa MacFadden, PhD, joined the effort to provide insight and evidence-based sports nutrition and training content adding additional credibility to program material.

South Dakota coaches, athletic directors, school administrators, and South Dakota beef producers were brought in during the initial developmental phase to provide feedback on program direction. Mike Roussell, PhD joined the collaboration as a program consultant in 2018. Team members from both partner organizations continue to help develop and guide the program towards success.

To learn more about the program visit https://buildyourbase.org.

Sanford Health, one of the largest health systems in the United States, is dedicated to the integrated delivery of health care, genomic medicine, senior care and services, global clinics, research and affordable insurance. Headquartered in Sioux Falls, South Dakota, the organization includes 46 hospitals, 1,525 physicians and more than 200 Good Samaritan Society senior care locations in 26 states and 10 countries. Learn more about Sanford Health’s transformative work to improve the human condition at sanfordhealth.org or Sanford Health News.

About the SOUTH DAKOTA BEEF INDUSTRY COUNCIL

The South Dakota Beef Industry Council’s mission is to maintain and build demand for beef and beef products by enhancing beef’s image and satisfying consumer needs and wants through integrated state and national programming and outreach efforts.

Funded by the Beef Checkoff, the South Dakota Beef Industry Council serves nearly 14,000 family owned beef farms and ranches across the state. These families not only provide a high-quality beef product for families and consumers around the world, but also play an integral role in their rural communities and the state’s economy.

Funds continue to be used to provide resources for which consumers can feel informed and confident in their beef purchasing decisions.

To learn more about the South Dakota Beef Industry Council, visit www.sdbeef.org.

Beef Logic Inc., a South Dakota 501(c)3 non-profit, works alongside likeminded organizations and partners to support research, communication, and education on the health benefits of beef. It works towards the development of programs and community outreach opportunities that inspire healthful lifestyle practices.

Enjoy BEEF at Every Age and Every Stage of Life!

From infants to the elderly, protein is essential for life! Beef is a high-quality protein source that contains all of the essential amino acids the body needs for optimal health.

BEEF For Baby and Kids: Every bite your baby takes counts, especially in the first 24 months of life. Starting your baby with beef as a complementary first food can ensure they get the nutrients they need for healthy growth and development. Pack every tiny bite your baby takes with protein, iron, zinc, and choline, which beef provides. Serving nutritious foods babies and toddlers love to eat, like beef, is simple and easy—puree, mash, chop, or shred meat at various stages to meet their changing feeding needs. Fuel kids’ growing bodies and brains with beef! If you have questions about starting solid foods, consult your physician or health care provider.

BEEF for Parents: During pregnancy, it is important to be mindful of the nutritional need for the mother and the growing baby. Throughout pregnancy, a mother’s body needs about 10 extra grams of protein each day to support the growing baby. It is also important to get enough iron for red blood cell production, zinc for the baby’s brain development, choline to help build the brain and spinal cord, and B vitamins to utilize energy efficiently.

For moms and dads, as well as teens and young adults, physical activity is more effective when paired with a protein rich diet. It is well known that protein consumed after exercise provides the amino acids necessary for muscle repair and recovery, helping to stimulate further muscle synthesis. Evidence also suggests that a protein-rich diet combined with resistance exercise helps adults become more toned by helping them lose fat and maintain muscle mass.

BEEF For Grandparents: If there was a protein contest, beef would surely be crowned the king! Among the powerful package of 10 essential nutrients beef is known for, protein may be one of the most notable. In fact, one 3 oz. cooked serving of beef provides 50% of your Daily Value (25 grams) of this important nutrient—making it an excellent source!

For the elderly, protein can help with healthy aging, as well. Reductions in muscle mass (sarcopenia) is common as people age. Emerging research suggests that higher protein intake among older adults may reduce or prevent age-related muscle decline. Research has also found that high-protein diets are effective at promoting weight loss and maintaining lean body/muscle mass.

Source: Beef. It’s What’s For Dinner.

https://www.beefitswhatsfordinner.com/nutrition/beef-in-the-early-years

https://www.beefitswhatsfordinner.com/nutrition/protein-essential-for-life

https://www.beefitswhatsfordinner.com/nutrition/beef-protein

ABOUT THE AG STORYTELLERS

We are a team of agricultural professionals and moms who are on a mission to tell agriculture’s rich stories through accurate, engaging and vibrant children’s books that will become a favorite on the bookshelf, as well as a legacy for the producers we represent. With decades of combined experience in the areas of writing, illustrating and design, Ag Storytellers is a collaborative effort that connects consumers with producers.

Meet the author, Amanda Radke. She is a seasoned agricultural journalist, blogger for BEEF Magazine, children’s book author, international speaker and cattle rancher, based in South Dakota. She holds a degree in Agricultural Communications, Education and Leadership from South Dakota State University. With extensive media training, consumer advocacy experience and years of reading children’s books at elementary schools and libraries, Amanda works to create a dynamic storyline that will capture the attention of young readers while accurately representing the experiences of farmers/ranchers.

Meet the illustrator, Michelle Weber. She is an author, illustrator, ranch wife and artist, located in Minnesota. She specializes in agricultural and livestock art. Weber has built her portfolio on a national and international level, selling her work to 36+ states, Canada, Europe, Australia and Asia. With a degree from South Dakota State University in Advertising, Marketing and Sociology, Michelle not only brings unique design and perspective to every illustration on canvas, but she also understands how the visual impact will influence and inspire readers.

Meet the designer, Tracy McMurphy. She is a graphic designer and online marketing specialist, as well as the owner of the Red Angus World and a beef cattle producer from Texas. McMurphy holds a bachelor’s degree in Agricultural Communications from Oklahoma State and a master’s degree in Mass Communication from the Cronkite School of Journalism at Arizona State University. With each project, McMurphy pulls the elements of the book together to create a gorgeous published product that will be a legacy on the bookshelf for years to come.

Storytellers AG

promoting agricultural literacy through accurate, engaging and vibrant books for kids.

To learn more about Ag Storytellers, visit our website.

WWW.AGSTORYTELLERS.COM

Amanda Radke Author

Michelle Weber Illustrator

Tracy McMurphy Designer

You’re invited to a day of fun with BEEF!

Follow along as we roll, chop, sprinkle, spread, and bake some yummy, melty, delicious, and nutritious cheeseburger pizza with Grandma!

Kid-friendly beef recipes are included in this book, so you can enjoy story time and a snack! Join us as we celebrate beef — for every age and every stage of life!

Let’s have a pizza party!