Beef Recipes: The Home of Multivitamins
Beef is considered one of the most versatile foods on the market – why? Well, it is
available in varying cuts throughout the year, ranging in texture and tenderness – as well as fat content – suiting each individual’s needs and or requirements.
Considered a natural multivitamin due to its excellent source of protein, zinc, vitamin B12, iron, niacin, vitamin B6, and phosphorus (…to name but a few). In just a single three-ounce serving it provides the body with over 10% of its RDA (recommended daily allowance) for nine essential nutrients.
This considered, beef recipes are the most valuable of all to people from every walk of life, in particular those under significant physical demand.
Diet
Calorie-for-calorie, beef is one of the most nutrient-rich foods, with one of the highest concentrations compared to many other proteins on the market.
A three-ounce serving of lean beef contributes less than 10% of calories to a 2,000-calorie diet.
Based on these weights and levels, you’ll be provided with numerous nutrients including Protein, which promotes a strong and muscular body; Zinc enhances a healthy immune system and aids the healing process of wounds, whilst Iron helps carry oxygen in the blood cells and B-Complex Vitamins release energy from food into the body – all of which prevent fatigue and keeps you alert.
Nutrients: How They Weigh Up
According to the U.S. Department of Agriculture (2002), to match the levels of the following nutrients present in a three-ounce serving of lean beef, you’d have to eat equal to:
Zinc = 11 2/3 (3-ounce) servings of tuna meat
B12 = 7 (3-ounce) skinless chicken breasts
Iron = 3 cups of raw spinach
Riboflavin = 21/3 (3-ounce) skinless chicken breasts
Thiamin = 13/4 (3-ounce) skinless chicken breasts
How To Cook: The Options
Always choose your cooking method to match your cut of meat.
Being such a versatile food, there is not a single option for how to cook. Some lean cuts – such as beef cuts from the round – do better with a method that includes a liquid, such as braising or stewing.
However – grilling, roasting, broiling, and pan-frying work better for beef loin cuts.
What To Cook: Quick and Easy
A quick and easy-to-do beef recipe is a Griddled Steak with Wild Mushrooms.
Using a seasoning paste made from a crumbled stock cube mixed with a little olive oil; coat the steaks, then griddle until cooked [to taste], whilst also griddling large mushrooms.
The two served together is so simple, yet so effective – and only takes 25 minutes from prep to table.
About the author: Francesca Rilotelli is a cooking enthusiast and fan of beef recipes.
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