The demonizing of certain food groups has become the norm for many of the fad-diets we currently see. Think about the Paleo Diet; you cannot have dairy, legumes (black beans, green beans, lentils, etc.) or any type of grain. The latest obsession of pop culture, "What the Health," has made all animal products, and certainly red meat, seem as if they will give you cancer.
In this Bite Me! series, we are going to address some of the most common foods which are normally portrayed as, "unhealthy," and show whether or not it is true. Hint: it normally is not.
Today, we are starting with red meat. At the end, there is also a recipe for steak made in a cast iron pan, and finished with a little butter and herbs, a la your favorite steak house.
Why Red Meat is Healthy:
Disclaimer: there are cuts of red meat which I wouldn't recommend for healthy eating. For example, if the cut of red meat is 70% fat, you can find better choices. However, sirloin cut steak, and ground meat at 90% lean and above can be healthy. It is even better when it is grass fed.
According to Mayo Clinic, all red meat at 90% lean or above can be a portion of a healthy diet. However, research indicates that grass fed is even better. Grass fed beef has higher levels of omega 3's (anti-inflammatory) than regular beef, as well as conjugated linoleic acid (CLA) which has been shown to reduce the chance of heart disease and cancer. Additionally, a 4 ounce serving of grass fed sirloin steak has only 152 calories, 5 grams of fat, and 24 grams of protein. Insanely good macros.
Healthy Red Meat Recipe: Sirloin Steak with Fingerling Potatoes. Aka Steak Frites.
- 1 Pound Sirloin Steak, preferably Grass Fed
- 1 Tbsp. Butter, preferably from grass fed cows
- 1 Pound Fingerling Potatoes, washed and cut in half long-ways
- 2 Tbsp. Flaky Sea Salt
- 1 Tbsp. Black Pepper
- 1/2 Tbsp. Garlic Powder
- 1 Sprig Rosemary (optional)
- Preheat your oven to 400 degrees fahrenheit. Take the steak out of the fridge, and let it come to room temperature.
- Toss the potatoes in 1/2 each of the salt and the butter, and then crack some more pepper on top, if desired. Place in one layer on a baking dish, and roast for 30-40 minutes, or until crispy.
- When the potatoes are approximately 10 minutes from being done, heat a cast iron or stainless steel skillet over medium high heat. Generously season the steak with the remaining salt, pepper, and garlic powder. Pat dry with a paper towel.
- Sear the steak for 2-3 minutes per side, or until a good crust develops. Transfer to the oven, and cook for approximately 3-5 minutes. The cook time will depend on the heat of your pan, how thick your steak is, and how done you prefer it.
- After the steak comes out of the oven, toss the rosemary and butter into the pan with the steak, and spoon the butter over the steak rapidly to infuse some flavor. This step is 100% optional, but also completely worth the effort.
- Remove the steak from the pan to a cutting board. Allow to rest at least five minutes.
- Cut the steak against the grain, and serve alongside the potatoes. Imagine you're in a Paris bistro.