Top Tips on the Health Benefits and Preparation of Beef Recipes
A versatile and tasty addition to any meal, beef is one of the primary food sources for protein, Vitamin B12 and Zinc. It has long been considered to be an important part of any well balanced diet.
The following article will explain the ins and outs of this delicious meat, to help you appreciate and enhance your beef recipes more than ever before.
The Benefit of Beef as Part of a Healthy Diet
It has been widely circulated in the media over the past few years that eating beef is bad for your health. New research shows however that there are numerous nutritional benefits to including it within your diet.
The beef industry is now producing leaner cuts of beef and providing better consumer education. An important point to remember is that half the fatty acids found in beef are monounsaturated fats, which are also found in olive oil and considered to be excellent for the heart.
Beef Recipes and Nutrition
A great idea to get the benefit of beef without any downside is to add a lean cut of beef to your favourite soup – eating healthy soup leads to a lower Body Mass Index, lower serum cholesterol and a lower fat intake.
A three-ounce serving of lean beef contributes less than 10% of calories to a 2,000-calorie diet, yet it supplies more than 10% of your RDA for essential nutrients.
Furthermore, a three-ounce serving of lean beef is an excellent source of:
- Protein – builds a strong and muscular body.
- Selenium – needed for the proper function of glutathione peroxidase, an antioxidant that reduces the severity of inflammatory conditions like asthma and rheumatoid arthritis.
- Zinc – helps create a healthy immune system for faster healing of wounds.
- Phosphorus – necessary for strong teeth and bones.
- Iron – helps carry oxygen in the blood to all cells and muscles to prevent fatigue.
- B-Complex Vitamins (including Vitamin B12, Niacin, Vitamin B6 and Riboflavin) – helps release energy from food.
Beef is also the number three food source for iron, behind fortified cereal and grains.
Enhancing Your Beef Recipes
Beef recipes, whether simple or sophisticated, can always be enhanced and enriched with products that are commonly found in your kitchen or at the supermarket.
A great example is stock cubes and ready-made sauces – these days you can buy many that are entirely free from artificial colouring, artificial preservatives and MSG. Added to your favourite beef dish, they will give it that extra delicious flavour to impress your friends and family. These short cuts are especially wonderful for those of us who are constantly chasing the clock with not enough time on our hands.
Top Tips for Successful Beef Recipes
Seasoning
Rather than seasoning your beef with salt and pepper, it’s a good idea to use a stock cube and. simply mix it with a little oil to make a paste, so that you can rub it into the beef. This will also give the meat a lovely brown caramelised look on the outside.
Meat Probe Thermometer
For the perfect roast joint or for that matter any other successful meat dish, a meat probe thermometer is a great way forward. This takes the guesswork out of cooking and to my mind is foolproof. While there are many meat thermometers currently on the market, I prefer one which gives an instant reading when inserted.
Also test the beef before removing it from the oven to make sure it’s at the correct temperature. When satisfied, remove and wrap in tin foil to rest, which will complete the roasting process.
Depending on your preference as to the way you like your beef served, I suggest the following temperatures as a yard stick – rare at 48-50ºC and medium at 55ºC.
All in all, there is nothing finer than the traditional roast beef and Yorkshire pudding for a satisfying Sunday lunch with the family.
Traditional Beef Cuts
- Beef Cheeks – exquisite when braised for four hours with your favourite seasoning and vegetables.
- Beef Skirt – this is a lean cut with tons of flavour, but can also be very tough if you’re not careful. The key is to cook it slowly for a long time. It’s just the ticket for a classic Steak and Kidney Pudding or Steak and Kidney Pie. It can also be finely sliced and marinated to use in ever popular Mexican wraps.
- Brisket – both tender and tasty, it and can be flexibly used in variety of recipes. When pickled and slow-cooked, it’s also scrumptious when served on thick crispy bread with good mustard.
- Oxtail – a favourite comfort dish on a cold day as it has a deliciously rich flavour. The secret to cooking this dish is hours of gentle simmering.
- Beef Shin – ideal for soups and stews. The deep bone marrow flavour will enrich your sauce superbly.
Economical Cuts of Beef
There’s something wonderfully cosy and comforting about slowly cooking those traditional cuts of beef such as oxtail or brisket. These cuts can be mouth-watering when cooked properly, without putting strain on your budget. Slow braising is an excellent way for these cuts too, as the meat turns out delicious and tender.
Conclusion
These days, there is a huge variety of mouth-watering Beef Recipes online to choose from, which are also highly nutritional and important to a well-balanced diet.
About the Author: Francesca Rilotelli is a chef and expert on Beef Recipes.
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