Grass Fed Beef Cooking Tips by nikeborome


									some advice from Kelly, the Kitchen Kop’s Blog:

5 Ways To Achieve Grass-Fed Beef Cooking Nirvana
I remember when I decided to “go grass-fed,” I enthusiastically brought home packages
of grass-fed beef from the farmer’s market, only to be disappointed.


Because I was still cooking that marvelous meat as if it were the same as conventional

So, if you want to know how to cook grass-fed beef, look no further.

First, let me say this only applies to 100% grass-fed and finished beef. Many “grass-fed”
labeled meats these days ship the cattle off to feed lots to finish fattening up on grain
(even many organic operations). That basically strips away all the nutritional and health
benefits of eating grass-fed beef, as even 30 days in a feedlot can undo the balance of
Omega 6:3 ratios and virtually eliminate the presence of that miracle-working CLA.

Don’t believe me? Take a look at the chart below, which I stole from Jo Robinson’s book
Why Grassfed Is Best!
5 Ways To Achieve Grass-Fed Beef Cooking Nirvana

The biggest mistake people make when cooking grass-fed beef is over-cooking it.
Following these rules will help ensure don’t make that mistake.

1. Lower the cooking temperature. Because grass-fed beef is leaner than its grain-fed
counterpart, you need to cook it at a slightly lower temperature (at least 50 F) for 30-50%
less time. Otherwise, you cook off the fat that’s there and are left with a dry, tough,
unappealing mass of meat that’s lost many of its nutrients. (The more cooked your grass-
fed beef, the more Omega 3s and CLA you lose.)

2. Invest in a meat thermomenter. You may know how to “eye” when conventional
meat is done, but because grass-fed beef is leaner, you don’t have the same kind of
wiggle room for mistakes. A meat thermometer will ensure you cook your meat just the
way you like it — every time. The desired internal temperatures for grass-fed beef are:

      Rare — 120F
      Medium Rare — 125F
      Medium — 130F
      Medium Well — 135F
      Well — 140F

IMPORTANT NOTE! To achieve the desired temperature, remove the meat from heat
when it’s about 10F shy of what’s on that list. The residual heat will finish cooking the
meat over the next ten minutes as you let it rest.

3. Start steaks and roasts at room temperature. This is a good rule for all meats, but
especially for grass-fed beef. By starting your meat at room temperature, it will take less
time to reach the ideal internal temperature while cooking. This gentler cooking method
will help your meat stay juicy and delicious.

4. Don’t play with your meat. Avoid the temptation to poke steaks or roasts with forks
or pat burgers down with spatulas. This lets all that delicious fat escape, giving you a less
juicy end result.

5. Give your meat a rest. When you’re done cooking your meat, let it rest for at least 10
minutes before slicing into it. This allows time for the escaped juices to get sucked back
into the meat. If you don’t do this final step, you’ll slice into your meat only to have all
the juices dribble out onto your cutting board or serving plate. What good are they there?
You want them in each and every bite of meat you eat.

                               Premium Organic Farm
                                230183 Range Rd 284
                               Rocky View, AB T1X 0G9
Grass Fed Beef - Cooking Tips
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
a favorite 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. Some people use their favorite
Italian salad dressing. 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, 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

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 grass fed beef.

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.

· Don't overcook
· Don't microwave. This process can change the texture and flavor of beef, and
reduce tenderness.
· Don't cook frozen or partially frozen beef - it causes the meat to be dry and tough.
· Don't defrost roasts or steaks in a microwave oven - it causes tough spots. Thaw
in your refrigerator for 12-24hrs.
· Don't cook steaks to medium well or well done. If you usually like your meat well
done, try a steak done to medium. Grass fed steaks have a different texture and
taste at medium. If you are a die-hard well done fan, add a little marinade, and
cook as slowly as possible.

                             Premium Organic Farm
                              230183 Range Rd 284
                             Rocky View, AB T1X 0G9
Space it takes in a freezer for a side of beef:

1 box is 15 ½” X 8 ¼” X 7 ½” = 1.25 sq ft (Pure Country Meat box)

A side of beef is 6 – 8 boxes or 8 – 10 sq ft

Half of a side (1/4 of beef) is 3 – 4 boxes or 4 – 5 sq ft
                    YOUR CALGARY SOURCE
                     FOR GRASS FED BEEF:

                      Premium Organic Farm
                      Paul & Sheila Schneider
                       230183 Range Rd 284
                      Rocky View, AB T1X 0G9

Grass-Fed Advantages

       Contains 4 times more CLA* than grain-fed beef
       Has an ideal Omega 6:3 ratio of 2:1
       Is high in branch chain amino acids
       Has a decreased risk of e.Coli bacteria, due to low pH of first stomach
       Provides 2-4 times more CLA* than grain-fed beef
       Has 1/3 LESS calories than grain-fed beef
       Has no solutions or chemicals added
       Is not irradiated
       Comes from 100% grass-fed and grass-finished cattle, with no antibiotics
        fed and no hormones added

Our grass-fed beef comes from cattle raised on our family farm; from birth to processing,
the cattle consume hay (no grain (starch)). As we like to say, "Our cattle eat right so you
can too!"

*CLA Benefits Include:
Increased Lean Body Mass
Prevents Arteriosclerosis
Slows or Halts Diabetes

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