This next section is compliments of the of American Grassfed Association and will give you all of the information you need to ensure your grass-fed beef cooks up tender and succulent.
Tips for Cooking Meat That's Grass-fed
1. Your biggest culprit for tough grass fed beef is overcooking. This beef is made for rare to medium rare cooking. If you like well done beef, then cook your grass fed beef at very low temperatures in a sauce to add moisture.
2. Since grass fed beef is extremely low in fat, coat with virgin olive oil, truffle oil, or light oil for flavor enhancement and easy browning. The oil will also prevent drying and sticking.
3. We recommend marinating your beef before cooking especially lean cuts like NY Strip and Sirloin Steak. Choose a recipe that doesn't mask the delicate flavor of grass fed beef but enhances the moisture content. A favorite marinade using lemon, vinegar, wine, beer or bourbon is a great choice. If you choose to use bourbon, beer or vinegar, use slightly less than you would use for grain fed beef. Grass fed beef cooks quicker so the liquor or vinegar won't have as much time to cook off. For safe handling, always marinate in the refrigerator.
4. If you do not have time to marinate, just coat your thawed steak with your favorite rub, place on a solid surface, cover with plastic and pound your steak a few times to break down the connective tissue. As an added benefit your favorite rub will be pushed into your grass fed beef. Don't go overboard and flatten your beef unless your recipe calls for it. If you don't have a meat mallet, use a rolling pin or whatever you feel is safe and convenient.
5. Stove top cooking is great for any type of steak . . . including grass fed steak. You have more control over the temperature than on the grill. You can use butter in the final minutes when the heat is low to carry the taste of fresh garlic through the meat just like steak chefs.
6. Grass fed beef has high protein and low fat levels, so the beef will usually require 30% less cooking time and will continue to cook when removed from heat. For this reason, remove the beef from your heat source 10 degrees before it reaches the desired temperature.
7. Use a thermometer to test for doneness and watch the thermometer carefully. Since grass fed beef cooks so quickly, your beef can go from perfectly cooked to overcooked in less than a minute.
8. Let the beef sit covered and in a warm place for 8 to 10 minutes after removing from heat to let the juices redistribute.
9. Never use a fork to turn your beef . . . precious juices will be lost. Always use tongs.
10. Reduce the temperature of your grain fed beef recipes by 50 degrees i.e. 275 degrees for roasting or at the lowest heat setting in a crock pot. The cooking time will still be the same or slightly shorter even at the lower temperature. Again . . . watch your meat thermometer and don’t overcook your meat. Use moisture from sauces to add to the tenderness when cooking your roast.
11. Never use a microwave to thaw your grass fed beef. Either thaw your beef in the refrigerator or for quick thawing place your vacuum sealed package in water for a few minutes.
12. Bring your grass fed meat to room temperature before cooking . . . do not cook it cold straight from a refrigerator.
13. Always pre-heat your oven, pan or grill before cooking meat that is grass fed.
14. When grilling, sear the meat quickly over a high heat on each side to seal in its natural juices and then reduce the heat to a medium or low to finish the cooking process. Also, baste to add moisture throughout the grilling process. Don't forget grass fed beef requires 30% less cooking time so watch your thermometer and don't leave your steaks unattended.
15. When roasting, sear the beef first to lock in the juices and then place in a pre-heated oven. Save your leftovers . . . roasted grass fed beef slices make great healthy luncheon meats with no additives or preservatives.
16. When preparing hamburgers on the grill, use caramelized onions, olives or roasted peppers to add low fat moisture to the meat while cooking. We add zero fat to our burgers (they are 85% to 90% lean) . . . so some moisture is needed to compensate for the lack of fat. Make sure you do not overcook your burgers . . . 30% less cooking time is required.
When cooking meat, what I do is cook my ground beef in a frying pan on the stove in some coconut oil. It is delicious and so healthy for you! I put it on medium low (stoves now are more efficient) and leave the inside pink so it doesn’t take very long at all.
The type of cookware you use can make a huge difference too. Ideally, you want to avoid all metal pans with the exception of cast iron, which is heavy and difficult to clean. The best type to use is the glass cookware from Dr. Mercola's site (mercola.com) and shown in the picture above.
The best kind of meat to use is from a company called Whiteoak Pastures, which is sold locally in the Atlanta area at Publix (raw, if they have it in stock) and Natural Foods warehouse (frozen). With this company, I know that the meat has been handled well and therefore I have no qualms about eating it the way some people would term “raw”. This meat is sold in all the states surrounding Georgia – Florida, Alabama, North Carolina, South Carolina and Tennessee and possibly some others.
Temperatures for Cooking Meat
The temperature that is used when cooking meat makes a huge difference in its digestibility and nutrition in the body. Dr. Nancy Appleton has this to say about it:
“The higher the temperature that food is cooked, the longer it stays in the gut and the more difficult it becomes for our digestive mechanisms to digest it. This makes it more difficult for the food to absorb and function at a cellular level where it needs to work. When the food can not function in the cells, the cells can become deficient and/or toxic which leads to deficiency and toxicity of the whole body making the body less able to function optimally.”
“An immune response can be triggered by undigested food that gets into the bloodstream and must be treated as a foreign invader by the immune system.” Please read the rest of the article to understand what this does.
For cooking meat in the oven, the temperature should not go over 225 degrees F. It should be cooked at 50% over the normal cooking time, or 150% of the original cooking time in total.
Therefore, say a chicken recipe that calls for cooking one hour at 350 degrees, would need to be cooked for one and a half hours at 225 degrees. This keeps most of the nutrients available and is much healthier for you. Also, most stoves today are much more efficient and therefore you don’t need to go over medium low in cooking meat.
For information on fish, which is not technically meat, and a discussion on whether or not to eat meat at all, please see this page.
Barbara's new video series is available now. Check it out here.
Barbara's book "Alive Health Recipe Book" is published. Find out more here.
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