Where’s the Beef?

For years, beef has been unfairly painted as less than healthy. But studies show that this tasty red meat actually supplies 10 essential nutrients, including vitamins B6 and B12, iron, selenium, and zinc, that support an active and healthy lifestyle. Plus, beef is among the best sources of high-quality protein. But here’s the catch: if you’re eating conventional beef, you’re likely getting an overabundance of pro-inflammatory omega-6 fatty acids along with a dose of residual antibiotics and growth hormones. Instead, when cooking the following recipes, search out a good source of grass-fed beef, which is shown to supply more nutrients and no harmful residues.

 

Balsamic-Rosemary Ribeye

Serves 4

Nothing’s better than a thick, juicy steak sizzling on the grill. Problem is, grilling over high heat can create cancer-causing heterocyclic aromatic amines (HHAs) and polycyclic aromatic hydrocarbons (PAHs) when the fat drips onto the hot coals or heating elements. Fortunately, studies show that adding rosemary to your marinade can reduce the formation of these harmful chemicals.

Ingredients:

• 3 cloves garlic, minced
• 2 sprigs fresh rosemary, minced
• 1 teaspoon Celtic Sea Salt
• ¼ cup balsamic vinegar
• ¼ cup extra-virgin olive oil
• 4 ribeye steaks

Directions:

1. To make the marinade, whisk the garlic, rosemary, salt, vinegar, and oil together in a small bowl.
2. Place the steaks in a 9 x 11 baking dish. Pour the marinade over the meat and turn the steaks to coat evenly. Cover and refrigerate for at least one hour.
3. Remove the steaks from the refrigerator and bring to room temperature about 30 minutes before cooking.
4. Preheat the grill.
5. Lay the steaks on the grill in a single, uncrowded layer and cook to desired doneness. Serve immediately.

Per serving: 538 cal; 26.8g total fat; 1.3g carb; 69g protein; 732mg sodium; 0g sugar

 

Braised Short Ribs

Serves 6

Slow cooking short ribs is the secret to tender fall-off-the-bone meat. Plus, with this recipe, you can just prep it and forget it in the oven! Another bonus? This recipe is keto- and paleo-friendly.

Ingredients:

• 3 pounds beef short ribs
• 2 teaspoons organic coconut oil
• 2 teaspoons Celtic Sea Salt
• 1 teaspoon freshly ground black pepper
• ½ cup onion, sliced
• 3 cloves garlic
• ¼ cup apple cider vinegar
• 4 cups of beef bone broth
• 2 bay leaves
• 1 tablespoon fresh rosemary
• 3 tablespoons fresh thyme

Directions:

1. Preheat the oven to 325°
2. Sprinkle the ribs with salt and pepper.
3. Melt the coconut oil in a Dutch oven over medium-high heat, and place the ribs in the pot in a single layer (you may have to do this in batches).
4. Brown the ribs on all sides, then remove to a plate until all the ribs are browned.
5. Add the onion and garlic cloves to the pot and cook for about five minutes or until the onion is soft. Add a pinch of the salt and the vinegar, scraping the bottom of the pan to release any browned bits.
6. Return the ribs to the Dutch oven and pour the stock over the beef and onions. Bring to a boil before turning off the heat and placing a lid on the pot.
7. Carefully transfer the pot to the preheated oven and cook for approximately 2.5 hours or until tender. Store any leftovers in a covered container in the refrigerator for up to three days.

Per serving: 518 cal; 23g total fat; 3.5g carb; 69g protein; 1,035mg sodium, 1g sugar

 

Better Barbacoa

Serves 6

If you’re craving tacos or burritos, this is the perfect recipe for you! Plus, you can easily make your barbacoa even healthier by ditching the tortillas in favor of homemade taco lettuce cups or grain-free burrito bowls.

Ingredients:

• 2 pounds grass-fed, boneless beef chuck roast, cut into 4-inch pieces
• ½ teaspoon chipotle chili powder
• 1 teaspoon ground coriander
• 1 teaspoon dried oregano
• ¼ teaspoon freshly ground black pepper
• ¼ teaspoon cayenne pepper (optional)
• 2 tablespoons coconut oil
• 1 onion, sliced
• 3 cloves garlic, minced
• 2 cans fire-roasted, diced tomatoes
• 2 tablespoons apple cider vinegar
• 2 cups beef bone broth
• 2 cups cauliflower rice, cooked
• Chopped fresh cilantro
• 2 limes, quartered
• 2 avocados, pitted, peeled, and diced

Directions:

1. Combine the beef, spices, and oregano in a large bowl. Toss to combine well.
2. Melt the coconut oil in a large Dutch oven. Brown the beef in batches, removing them to a plate until all the beef has been seared.
3. Reduce the heat to medium and add a bit more coconut oil if the pan appears dry. Add the onions and garlic, sautéing until the onions are translucent. Stir in the tomatoes and vinegar and bring to a slight boil.
4. Return the beef to the pot, stirring to cover with the liquid. Reduce the heat to a simmer. Cover and cook for 2.5 hours, checking periodically and adding a bit of water if needed.
5. Once the beef is tender enough to fall apart, carefully remove it to a cutting board. Cool slightly, then, using two forks, shred it.
6. Meanwhile, bring the remaining liquid to a boil and reduce by half. Using a stick blender, puree the liquid. Return the shredded beef to the pot and stir to combine.
7. Serve immediately with cilantro, lime, and avocado. You can also store any leftovers in the fridge for up to three days.

Per serving: 520 cal; 21.1g total fat; 8.4g carb; 71.2g protein; 181mg sodium; 3.7g sugar 

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