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What's so special about grass fed beef paleo primal health benefits-min

What’s so special about grass fed beef?

Grass fed beef gets plenty of recognition on the Paleo diet, and rightly so. We know our ancestors would have undoubtedly eaten copious amounts of wild fed ruminants; not the sort that were shuttled in their droves into giant feed-lots, devoid of natural light and space to roam, and fed with industrialised slop made from genetically modified corn, barley and soya. But, ideology aside, what is it that actually makes grass fed beef superior to ‘modern’ grain fed beef? Is it worth paying extra for – sometimes double the price? In a short answer, yes. And here’s why…

What's so special about grass fed beef paleo primal health benefits-min

As the demand for beef (and meat in general) rose significantly throughout the 20th century, ‘farmers’ began to reassess their production methods with one goal in mind. Profit. These beef barons were prepared to stop at nothing to decrease the production costs of each cow, with no concern for the animals’ welfare or for the welfare of the people eating the meat; and thus, factory farming was born. There were, of course, many who still wanted to do things the right way, and a divide became apparent. As factory farming has developed throughout the years, and cheaper, nutrient void food has become more available, this divide has become significantly greater.

One reason we eschew grains on the Paleo diet (apart from lectins, gluten and phytic acid), is the distinct lack of nutrient density that they offer in comparison with whole foods. If you genetically modify these grains, the nutrient density becomes even lower; practically non-existent. When cattle are fed a diet that is so devoid of nutrients, the meat they offer is therefore much less nutritious than that of an animal fed on a natural diet. This shows in the nutritional profiles of grass fed vs grain fed meat; grass fed is significantly higher in vitamins (in particular B vitamins, vitamin E, vitamin K and vitamin B12), minerals (including magnesium, selenium, zinc and calcium), CLA and Omega 3. We’ll come on to that last one again shortly. The lifespan of the cows also plays a part in the nutrients they offer; as factory farmed cattle have a much shorter lifespan (as they are overfed and under-exercised so that they reach the slaughter house in double quick time), they do not have time to build up the nutritional profile that they should do naturally. Quite simply, unhealthy diet + overeating + lack of exercise = nutritionally depleted beef. The same formula would also mean a nutritionally depleted human as well, which isn't really much of a shock.

We've spoke about omega 3 and omega 6 before, and how it is important to maintain as close to an even ratio as possible to reduce inflammation in the body. Thanks to their diet, grass fed beef is significantly higher in omega 3 than its grain fed counterpart. On average, grass fed beef has a ratio of around 2.5/1 (omega 6:omega 3). Depending on the grasses they graze on, it can be as low as 1:1. The ratio of grain fed beef, on the other hand, can exceed 20:1.

To decrease the production time, factory farmed cows are fed artificial hormones to fatten them up more quickly. The presence of these hormones have been linked to hormone irregularities in the humans who eat a lot of grain fed beef – which is another reason to source your meat carefully.

To summarise, grass fed beef is better for you, better for the environment, better for the economy, and better for the animals themselves. It’s the way that beef should be eaten, but sadly, it is expensive. If you are limited in how much grass fed beef you can buy for financial reasons, opt for leaner cuts of meat when you buy grain fed. There will be less of an omega 3:6 imbalance as the all-round fat content is lower. Toxins are also stored in the fatty deposits of the animals, so by choosing leaner cuts you’ll minimise the toxins that you consume. If you’re completely against buying grain fed, look for cheaper cuts of meat like shin and chuck roast, and cook them slowly. Offal is a great bet too.

Do you eat grass fed (or pastured) meat? Is it important to you?

paleo_recipe_7_minute salmon poached_perfect

Recipe: 7 Minute Salmon

Salmon is great in so many things – recently I’ve been having a lot of salmon salads. I’ve tried lots of different ways of cooking it, but I think I’ve got the perfect method – and best of all, it takes just 7 minutes on the stove. I find this method far more consistant than frying or baking, as it always turns out well. This poaching technique is quick and cooks the fish through, but it remains tender. I tend to make up more than I need, as it’s fine to keep in the fridge for up to 3 days, making for a quick lunch option.

I’m quite careful about the fish I get and avoid farmed fish. Look out for wild fish where you can.

Recipe: 7 Minute Salmon
Recipe type: Fish & Seafood
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 4 wild salmon fillets
  • 3 spring onions, trimmed
  • 2 teaspoons whole black peppercorns
  • Squeeze of fresh lime
  • Sea salt
Instructions
  1. In a pan just big enough to accommodate the fish, arrange the fillets so they don’t overlap, and cover with cold water until they are immersed.
  2. Add the spring onions, peppercorns and lime, then the sea salt.
  3. Bring the water to the boil and as soon as it starts to boil, turn the fillets over and remove the pan from the heat. Leave the pan to stand for 7 minutes.
  4. After 7 minutes, take the salmon out of the pan and leave to cool completely. Once the salmon is cool it will be cooked to perfection.

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How do you cook Salmon (and other fish?) I’d love to hear your tips in the comments below.

Tuna Celery salad paleo network-min

Recipe: Tuna & Celery Salad with Tartar Dressing

If you're eating the same old salad day in, day out, it's time to change it up! This Tuna and Celery Salad is a personal favourite – and the homemade dressing finishes it off nicely.

When buying canned tuna make sure you get a good brand. Wild Planet Wild Albacore Tuna is a good go-to brand as it's wild and line caught. You'll need to refer to my paleo mayonnaise recipe too, but don't worry, it's so simple you'll never buy shop mayonnaise again!
paleo_network_recipe_lunch_tuna_celery_salad_tartar_dressing-min

Recipe: Tuna & Celery Salad with Tartar Dressing
Recipe type: Salads
Prep time: 
Total time: 
Ingredients
  • Juice ½ lemon
  • 1 tbsp extra virgin olive oil, plus extra to drizzle
  • 1 x 130 g (4.5 oz) can tuna in brine, drained
  • ½ red capsicum (bell pepper), seeded & finely diced
  • 1 stick celery, finely sliced
  • 4 iceberg lettuce leaves
  • 2 tbsp paleo mayonnaise
  • 1 tsp finely chopped capers
  • Sea salt & freshly ground black pepper
Instructions
  1. Combine lemon juice and olive oil in a bowl. Add the tuna, capsicum, celery and some seasoning and combine.
  2. Arrange lettuce leaves on a plate and the tuna mixture on top. Mix mayonnaise and capers together in a small cup and drizzle over the tuna. Finish with olive oil, salt and pepper.

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Tuna Celery salad paleo network-min

Braised Wild Rabbit with Glazed Apples, Bacon and Shallots paleo dinner recipe winter-min

Recipe: Braised Wild Rabbit with Glazed Apples, Bacon and Shallots

Many people are put off eating rabbit because they are, let’s face it, incredibly cute. However, wild rabbit is one of the most sustainable meats you can buy, and you can guarantee it will have enjoyed a diet free of GM foods and artificial hormones. When simmered in a flavoursome liquid, it becomes incredibly tender. And who doesn’t love smoky bacon and sticky, caramelised apples to go with it? Feel free to add some root vegetables into the pot with your rabbit to enhance the flavour – carrots, swede and parsnips would all work.

Recipe: Braised Wild Rabbit with Glazed Apples, Bacon and Shallots
 
Author: 
Recipe type: Dinner
Prep time: 
Cook time: 
Total time: 
Ingredients
  • One large rabbit, jointed and chopped into 5cm dice
  • 1 tbsp coconut oil
  • 200ml apple juice
  • 250ml home made chicken stock
  • Few sprigs fresh thyme
  • Few sprigs fresh rosemary
  • 2 bay leaves
  • 200g smoky bacon
  • 4 medium shallots, chopped
  • 2 large apples, chopped into wedges
  • Pinch cinnamon
Instructions
  1. Heat the coconut oil in a casserole dish. Add the rabbit, and cook for 5 minutes or so until browned. Pour in the apple juice and stock, before adding the thyme, rosemary and bay. Bring to the boil, cover and simmer for an hour.
  2. minutes before serving, heat a little extra coconut oil in a frying pan. Add the bacon and cook for a couple of minutes until it starts to release its fat. Add the shallots and apples, a sauté for a further 7 or 8 minutes until sticky and caramelised. Finish with a good pinch of cinnamon, and serve alongside the rabbit.

Braised Wild Rabbit with Glazed Apples, Bacon and Shallots paleo dinner recipe winter-min