We all know the importance of a regular exercise routine and cooking healthy meals. It can be hard so the Minnesota Beef Council have made it easier for you!  They teamed up with a Twin Cities fitness instructor to come up with an easy 30-minute exercise routine and a 7-day meal plan.

The exercise routine is called Beef Strong.  It’s free and available here.

Beef Jerky Granola Bars

Mix store-bought Beef Jerky with a blend of nuts, seeds, and fruit to create a granola bar that will stick to your ribs longer than the rest. Make these to last all week or before an activity with family or friends.

• 40 min, 16 servings, 390 Calories, 16 g Protein

Test Kitchen Tips: In place of almonds, cranberries, sunflower seeds and chocolate chips, you may substitute any of the following making sure the total amount is 2 cups: peanuts, cashews, walnuts, pistachios, pecans, pretzels, dried cherries, raisins, coconut flakes, pepitas, white chocolate chips, etc..

Ingredients:

• 16 ounces beef jerky, chopped
• 4 cups quick oats
• 1 can (14 ounces) fat-free sweetened condensed milk
• 1/2 cup slivered almonds
• 1/2 cup dried cranberries
• 1/2 cup shelled sunflower seeds
• 1/2 cup dark chocolate chips
• 1/3 cup honey

Cooking:

1. Preheat oven to 350°F.  Coat 9 x 13-inch baking pan with cooking spray.
2. Combine all ingredients in large bowl; mix thoroughly. Pat into prepared baking pan. Bake in 350°F oven for 30 minutes. Refrigerate until cooled; slice into bars. Bars should be covered and stored in refrigerator.

Cook’s Tip: In place of almonds, cranberries, sunflower seeds and chocolate chips, you may substitute any of the following making sure the total amount is 2 cups: peanuts, cashews, walnuts, pistachios, pecans, pretzels, dried cherries, raisins, coconut flakes, pepitas, white chocolate chips, etc..

Beef Jerky Trail Mix

Looking for a convenient snack to fuel your day? Add store-bought Beef Jerky to a mix of nuts, seeds and fruit.

• 5 min, 2 servings, 540 Calories, 25 g Protein

Test Kitchen Tips: You may substitute any nut for almonds, any dried fruit for cranberries and any seed for sunflower seeds.

Ingredients:

• 1 cup chopped beef jerky
• 1/2 cup whole almonds
• 1/4 cup dried cranberries
• 1/4 cup sunflower seeds

Cooking:

1. Mix all ingredients in medium bowl. Store in an airtight container in the refrigerator.

Cook’s Tip: You may substitute any nut for almonds, any dried fruit for cranberries and any seed for sunflower seeds.

Peanut Butter Collagen Energy Balls

Ingredients

• 1 cup pitted dates (~15)
• 2 cups rolled oats
• 1 cup peanut butter
• ½ cup honey (or maple syrup)
• 1 teaspoon vanilla extract
• Collagen powder
• optional: melted dark chocolate

Directions

1. Place rolled oats in a food processor for about a minute until you’ve formed oat flour. Then, add the rest of the ingredients and process for another 1 to 2 minutes until your dough is formed. Using a 1 tablespoon scooper, scoop out dough and then roll between your palms to form your balls.  Drizzle of melted dark chocolate.