A diet high in red meat has been touted to either fatten your waistline and lead to heart disease, or to transform you into a leaner, healthier version of yourself.
So what’s the skinny on eating red meat the healthy way?
Beef, lamb, pork, and venison provide quality protein, B-vitamins, iron, and zinc. Depending on the cut, meat can be low in fat. When buying meat, pay attention to the source, cut, processing, and preparation method.
Source. Meat can be derived from grass-fed cattle that has been raised organically and not fed drugs or hormones. After slaughter, organic meats have not had any chemical preservatives added. Conventional meat comes from animals bred on factory farms and usually exposed to hormones.
Processing. Meat can go through a variety of processing to create what may be some of your favorite foods: bacon, hot dogs, sausage, deli meat. Read the labels to understand exactly what is added to these products. The more words that look like chemical names, the more processing the meat has gone through and the less nutrient dense it will be.
Cut. The leanest cuts of meat tend to have the word “loin” in the name: sirloin, tenderloin, pork loin. Also, good options are round and bottom round, chuck shoulder steaks, filet mignon, flank steak, bone-in rib chops, lamb loin, and 90-95% lean ground beef.
Portion size. Three to four ounces, or about the size your palm for a burger patty, steak, or chop.
Preparation. Grilled steak is a favorite for many people, but the compounds that form when meat is cooked at very high heat have been linked to the disease process in many animal studies. Enjoy grilled meats occasionally; more often, choose gentler cooking methods such as braising, stewing, and steaming. If you grill or broil, flip the meat frequently, and don’t set it right on the flame.
Beefy alternatives. Bison/buffalo, venison, and ostrich are lower in saturated fat than beef, high in protein, and good sources of vitamins and minerals.
Simple Grilled Venison Burgers
If you are unsure about the taste of venison, these burgers are a wonderful way to try it out. “Foodies” across the globe have embraced venison for its earthy flavor: Deer graze on grass, acorn, berries, and herbs, which lends to a unique taste and texture that is not found with any other cut of meat. The key to preparing venison is to enhance the natural flavors of this organic meat. Venison is usually quite lean, so in order to make sure these burgers aren’t too dry, the recipe calls for egg yolks and olive oil to give it a bit of help.
If you enjoy bacon, and save your drippings (or a few strips), you can add a heaping spoonful of the liquid (or ground strips) into the venison mixture. Just be sure to limit how much salt you are adding.
Ingredients:
- 1 lb. ground venison
- 2 egg yolks
- 1 tablespoon extra virgin olive oil
- 1 tablespoon Worcestershire sauce (look for a gluten-free one!)
- Fresh ground black pepper and salt to taste
Directions:
Gently combine all ingredients in a large bowl with a fork. Do not overwork the meat or it will give you very tough burgers. Shape into four large patties and grill over medium-high heat until medium well, about 3 minutes on each side, depending on thickness and the heat of your grill.
These are absolutely perfect topped with a slices of fresh tomatoes.
Source: Brittany’s Pantry. “Simple Grilled Vension Burgers“
How do you find healthy sources of red meat? Share in the comments below!
Resources
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Authority Nutrition “10 Proven Benefits of Green Tea.” Accessed April 2015.
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Chang, A., et al.”Evening Use of Light-emitting eReaders Negatively Affects Sleep, Circadian Timing, and Next-morning Alertness.” Proceedings of the National Academy of Sciences 112, no. 4 (January 27, 2015): 1232-1237
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Glaucoma Research Foundation.”A Guide to Sunglasses.” Reviewed April 16, 2013.
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Monash University “The Health Benefits of Meditation and Being Mindful.” Accessed April 2015.
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Talking About Men’s Health “Secret to Better Sex? Get Better Sleep!” March 25, 2015.
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