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Fuel for Fitness: Families In Motion

Brought to you by the Washington State Beef Commission

Fuel for fitness

As a working mom of three young athletes, part-time coach, former collegiate player, and running enthusiast, I know how essential good nutrition is to feeling good and keeping up with my family’s fast-paced life. But paying attention to my nutrition and fitness goals isn’t where my job stops…

This season, introduce your family to their new favorites.

Each August as soccer ramps up across the state for our fall season to kick off, it’s a joy to look around your local parks, school fields and training complexes and see so many families in motion. Whether it’s the volunteer mom coach, the dad chasing a toddling little brother, or those sweet sweaty faces concentrating hard to learn new skills along side their new teammates…We are all moving to fulfill our desire as parents to raise active, healthy, socialized families.

But the new training schedule and impending start of school may be putting a crunch on your family’s meal times, especially dinner. So the Washington State Beef Commission would like to offer you a couple meal solutions to help you deliver nutritious, flavorful and kid-focused recipes that are outside the usual boundaries of family fall-back meals like mac n cheese, chicken tenders and spaghetti.

We’ve got a great interactive website with a collection of fabulous kid-centered foods that parents will love too! Head on over and discover your family’s new favorite meals, protein-packed packable meals great for school or the sidelines, snack time switcheroos and nutrition advise from Chris Mohr, PhD, RD, sports nutritionist and dad.

Try out a new favorite meal that my three little soccer stars love after a full evening of training…

Hand-held and easy to build-your-own, these wraps include some of my kids’ favorite flavors and a complete, balanced way to deliver lean beef protein, mixed fruits and veggies and whole grains. My biggest loads his up with extra beef and sauce. My middle tuck in extra apple (we always need more than one). And my little likes to eat hers all separate (a bit of steak, dipping spot of sauce, apple slices, and those thin strips of broccoli and carrots) as a buffet of finger foods. My mom-in-motion hack: grill your steaks ahead of time (or put leftovers to work) and enjoy these as a chilled steak meal that’s cool and refreshing, and super-fast to whip up after your return home from the field!

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MuShu Steak & Apple Wraps

Total Recipe Time: 25 to 30 minutes

Makes 4 servings


4 beef Tri-Tip Steaks, cut 1 inch thick (about 4 ounces each)

3/4 teaspoon ground cinnamon

1/4 teaspoon pepper

1/4 cup hoisin sauce

1 tablespoon honey

Salt (optional)

3 cups broccoli slaw mix (or tri-color coleslaw mix with green cabbage, red cabbage and carrots)

1 Granny Smith apple, thinly sliced

8 medium whole wheat flour tortillas (8 to 10-inch diameter), warmed


Combine cinnamon and pepper; press evenly onto beef steaks. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 9 to 12 minutes for medium rare to medium doneness, turning occasionally.

Combine hoisin sauce and honey in large bowl. Carve steaks into thin slices; season with salt, if desired. Add steak slices, coleslaw mix and apple to hoisin mixture; toss to coat.

Place equal amounts of beef mixture down center of each tortilla, leaving 1-1/2-inch border on right and left sides. Fold bottom edge up over filling. Fold right and left sides to center, overlapping edges; secure with wooden picks, if necessary.


Nutrition information per serving: 484 calories; 13 g fat (5 g saturated fat; 4 g monounsaturated fat); 67 mg cholesterol; 958 mg sodium; 61 g carbohydrate; 8.8 g fiber; 32 g protein; 6.8 mg niacin; 0.5 mg vitamin B6; 1.9 mcg vitamin B12; 1.8 mg iron; 26.6 mcg selenium; 4.3 mg zinc; 90.1 mg choline.

This recipe is an excellent source of protein, dietary fiber, niacin, vitamin B6, vitamin B12, selenium, and zinc and a good source of iron.