If I’m being real, I love beef. A juicy cheeseburger with grilled onions can do no wrong in my book.
But as much as I love beef, I avoided it when I first started my health journey. Why? If you’re a girl you understand.
Fat is drilled into our brains by the media as the enemy. They tell you that fat in food can make you fat. And fat on your body? Oh heck no.
Of course you know (at least I hope), that this notion is a lie.
I had the wrong information for the longest time AND didn’t understand how the fat and protein in beef can nourish my body like nobody’s business.
Beef is not bad for you. Yes, it is high in fat but it’s also high in protein and one of the only sources of protein with a complete amino acid profile (which I’ll get into later).
If you were like me and feared fat, I’m especially talking to you girlfriend.
When you learn how protein and fat work in harmony to sustain your body with nourishment you’ll completely understand why I eat beef a few times a week.
PROTEIN PACKED beef
Protein is a nutrient that is found in the body and in the foods we eat. Protein from food supplies your body with energy, restores tissue, and builds muscle.1
Ground beef is LOADED with protein (28g per 4 oz. serving1), which is why I like enjoying it especially post-workout.
If you’ve started a new fitness program or have friends that hit the gym you were probably advised to take BCAAs (a group of 3 essential amino acids). But the thing is, you don’t need that if you eat beef!
Let me break it down for you.
Amino acids are the building blocks of protein and a complete amino acid profile (essential amino acids) is only found in animal protein (i.e. ground beef), quinoa, or soy.1 Fruits, vegetables, nuts, grains, and seeds also contain protein but do not carry the essential amino acid profile.
Even though you can get protein as a liquid or powder (i.e. protein drinks), the less processed and true to its whole food form the better!
Why your body NEEDS FAT from beef
Let’s clear the air, shall we? Fat is not the enemy!
Your body needs fat from beef for two reasons. 1, for energy and 2, for cell growth.2 Fat also helps your body absorb certain nutrients, like vitamins A, D, E, and K.
There are two types of fats: saturated and unsaturated.
Saturated fats can be found in foods like beef, eggs, cheese, butter, ice cream and baked goods.
Unsaturated fats can be found in avocados, fish, peanut and almond butters, olive and avocado oils.
There are 2 types of unsaturated fats; monounsaturated and polyunsaturated, which give your body nourishment and protection.
Get this. Research discovered that oleic acid, which is found in monounsaturated fats, can create a cholesterol lowering effect and reduce the risk of stroke.3 Pretty awesome, right?
You see, there are plenty of health benefits to eating beef.
Just keep in mind, that no food is bad. Balance is the essential key to healthy eating, a healthy lifestyle and everything in between.
Now that we got that covered, lets get cooking!
You DON’T need to be a PRO
When I first started my health journey I was a senior in college approaching my last semester. My only priority at the time was school, which gave me ample time to cook healthy and try out recipes.
If you don’t consider yourself much of a cook, I was totally in that same category. I barely knew how to scramble an egg let alone put together 1 week’s worth of meal prep.
Some people are just born naturals when it comes to their passion but that wasn’t me. After following countless recipes and crafting some masterpieces and burnt dishes, I finally got a handle on cooking and found a particular passion in cooking healthy.
I’ve learned over the years that variety and balance are ESSENTIAL. When you switch up your menu, you’ll not only enjoy your food and actually want to eat it but you’ll also be nourishing your body with a wide array of nutrients.
The recipe I’m going to share with you today can be made with 1.5 lb. of ground organic grass fed beef (I buy mine from Costco). It can be subbed for ground turkey or plain old ground beef. Split the package in half and lets get to work!
Asian Style Beef
1 tsp. of coconut oil
1 tsp. of ginger
½ tsp. of chili flakes
1/8 tsp. of cinnamon
1/8 tsp. of pepper
1-2 tsp. of sriracha (1-2 squirts from the bottle)
½ tsp. of garlic powder
1 garlic clove chopped
Green onion and avocado for garnish
- Mix the ginger, chili flakes, cinnamon, pepper, and garlic powder in a bowl.
- Add coconut oil and chopped garlic to a sauté pan. Heat to medium and let the garlic cook until translucent for about 1 minute.
- Add the beef to the pan. Then evenly add the dry mixture to the beef.
- Once the beef is completely cooked through and brown spread 1-2 even squirts of the sriracha on the beef and mix it in with a spatula.
- Serve on top of vegetable rice. Top with green onion, avocado, and more sriracha for extra FIY-AH!
Mexican Style Beef
1 tsp. of olive oil
½ tsp. of ground cumin
½ tsp. of garlic powder
½ tsp. of chili powder
½ tsp. of oregano leaves
1/8 tsp. of pink Himalayan salt
¼ cup red onion chopped
1 garlic clove chopped
Green onion, avocado, sour cream, and salsa for garnish
- Mix the chili powder, oregano leaves, cumin, salt, and garlic in a bowl.
- Add olive oil, chopped garlic and onion to a sauté pan. Heat to medium and let the garlic and onion cook until translucent for about 1 minute.
- Add the beef to the pan. Evenly add the dry mixture to the beef.
- Cook the beef until it is brown.
- Serve on top of the vegetable rice. Top with green onion, avocado, sour cream, and salsa!
2 cups of riced broccoli
2 cups of riced cauliflower
2 tbsp. of ghee
Salt and pepper to taste
- Heat 1-2 tbsp. of ghee in a sauté pan for about 30 seconds to 1 minute.
- Add the riced broccoli and cauliflower.
- Mix the ghee and rice together then cover it with a lid.
- Let the rice steam and soften underneath the lid for about 3-5 minutes.
- Season with salt and pepper to taste.
There you have it! I hope you enjoy this easy and healthy 2 in 1 beef recipe. If you give it a try drop a comment to let me know how it turned out :]
- Protein. The University of South Dakota Website. http://www1.und.edu/student-life/dining/_files/docs/fact-sheets/protein.pdf. Accessed November 24, 2018.
- Dietary Fats Explained. U.S. Natural Library of Medicine Website. https://medlineplus.gov/ency/patientinstructions/000104.htm. Accessed November 24, 2018.
- Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition journal. 2010;9:10-10.