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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?

The Impact of Grass Fed Beef on the Environment

Aside from the obvious health benefits, choosing grass fed beef also has a significant impact on the environment. Regenerative farming practices, which are often used by grass fed producers, help to restore soil health, promote biodiversity, and reduce carbon emissions. When managed correctly, pasture-raised cattle can even sequester carbon in the soil through natural grazing patterns, turning farming into a solution for climate change rather than a contributor.

In contrast, factory farming operations tend to produce significant greenhouse gas emissions, pollute waterways through chemical runoff, and destroy local ecosystems by clearing land for monoculture feed crops. Supporting farms that practise rotational grazing and maintain healthy pasture ecosystems is a vote for sustainability and the long-term health of our planet.

Animal Welfare and Ethical Considerations

One of the most compelling reasons to choose grass fed beef is the improved welfare of the animals. Cattle raised on pasture are free to roam, graze, and express natural behaviours, which is a far cry from the confinement and stress found in intensive feedlot systems. Animals that are treated humanely are generally healthier and less prone to disease, reducing the need for antibiotics and other chemical interventions.

Ethical farming respects the life of the animal and provides conditions that align with nature. For many Paleo adherents, this alignment is an important part of the lifestyle — choosing food that honours both our health and the integrity of the natural world.

Decoding Labels: What to Look For

When shopping for beef, it's not always easy to know what you're getting. Terms like “grass fed,” “grass finished,” and “pasture raised” can be confusing. Ideally, you want to look for 100% grass fed and finished beef, which means the animal was raised on pasture its entire life and not switched to grain in the final stages of fattening up. “Grass fed” alone doesn’t always guarantee this, as it can still include a period of grain finishing unless explicitly stated otherwise.

In Australia, producers are increasingly transparent, and many will provide additional information on their packaging or website. Look for certifications or producer notes that mention rotational grazing, no hormones, no antibiotics, and sustainable farming practices. Better yet, buy directly from local farmers or trusted butchers who can tell you about the origin of the meat.

The Taste Difference

Many people notice a clear difference in flavour between grass fed and grain fed beef. Grass fed beef typically has a richer, more complex flavour profile, often described as slightly “gamey” or earthy. This is due to the animal’s natural diet and slower growth rate. The fat also has a different appearance — often more yellow in colour due to the higher beta-carotene content — and the meat itself is leaner and firmer.

While grain fed beef is usually softer and milder (due to higher fat marbling and rapid growth), it lacks the nutrient density and depth of flavour found in grass fed varieties. If you’re new to grass fed beef, it may take a few meals to adjust to the difference — but many find they prefer it once their palate adapts.

Cooking Tips for Grass Fed Beef

Because grass fed beef is leaner than grain fed, it can be less forgiving when overcooked. To get the most out of your grass fed cuts, consider the following tips:

  • Cook low and slow: For tougher cuts like chuck, shin, or brisket, slow cooking helps break down connective tissue while preserving moisture.
  • Don’t overcook steaks: Grass fed steaks are best enjoyed medium-rare to medium. Use a meat thermometer to ensure accuracy.
  • Rest the meat: After cooking, let the meat rest to allow juices to redistribute evenly.
  • Marinate for tenderness: A light marinade with olive oil, vinegar, and herbs can help tenderise lean cuts before cooking.

Adapting your cooking technique slightly can ensure you’re getting the most out of your investment and enjoying every bite.

Making It Work on a Budget

If the cost of grass fed beef is a concern, there are still ways to make it fit into your weekly shop. Start by prioritising quality over quantity. You may not be able to afford it every day, but even a few meals per week can make a difference. Stretch smaller amounts of beef further by combining it with lots of vegetables or using it in soups, stews, and curries.

Cheaper cuts like beef cheeks, oxtail, or liver are not only more affordable but often more nutrient-dense than prime cuts. Liver in particular is one of the most nutrient-rich foods you can eat, and grass fed liver is in a completely different league nutritionally compared to grain fed.

You can also consider buying in bulk from a local producer or butcher. Purchasing a quarter or half a cow is often significantly cheaper per kilo and gives you a variety of cuts to experiment with. Many producers also offer meat boxes or subscription services, which can help you plan meals and stay within budget.

Supporting Local and Regenerative Farms

When you choose grass fed beef, you’re often supporting small to medium-sized local farms that prioritise regenerative practices. This keeps your money within the local economy and encourages farmers to continue ethical, sustainable methods of raising livestock. Building a relationship with your local producer also gives you insight into how your food is raised — something that is completely lost when shopping from large supermarket chains.

Some farms also offer farm tours or open days, which can be a great way to connect with your food, meet the animals, and learn more about the process from paddock to plate. It’s a fantastic way to educate children about where their food comes from and to build a deeper respect for the meat you eat.

A Conscious Choice

Ultimately, grass fed beef is about more than just nutrition. It represents a return to traditional, respectful food systems — ones that care for the land, the animals, and our own health. It aligns perfectly with the principles of the Paleo diet, which champions real, whole, natural foods eaten in their most unprocessed form. While it may require a bit more effort and investment, the benefits for your body, the environment, and your conscience are well worth it.

Is your butcher keeping a secret from you

Is Your Butcher Keeping a Secret from You?

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If your local butcher is anything like mine, they might have a big secret…

Is your butcher keeping a secret from you

Since I moved out of Sydney last year, I've struggled to find a good butcher. I used to have an amazing organic butcher just a short walk from my house. My butcher would make me up paleo sausages to my exact requirements (pork and apple were my favourites), order fresh turkey for me (something I find surprisingly difficult to find in Australia) and always had super cheap grass-fed bones I could use for making bone broths.

I've not seen words like “grass-fed”, “pasture-raised” or even “gluten-free” at all in my new local shops. It’s not really practical to buy meat in the city and travel back home with it – and I don’t yet have a big enough freezer to buy half a cow from a local farmer. So what’s girl to do?

I'm ashamed to say I've been walking past my local butcher for quite a few months without stopping. I glanced at the display and made a lot of assumptions.

Well yesterday, I stopped.

I've taken to roasting a piece of pork rind in the oven and filling the tray with veggies to roast in the delicious fat (try it!). Pork rind is really cheap (in keeping with my $50 budget challenge) and using good quality pork it’s a great fat source. Anyway, I couldn't find any pork rind, so stopped to have a chat with the butcher.

I asked her if they ever get in any grass-fed meat, or can order some – she told me that all of their meat is grass-fed! She pointed to an old black and white photo behind the counter, and explained that her grandfather was in the photo – and that they've been buying all their meat from the same local farm for the last three generations. It’s all naturally raised. Could she make me some gluten-free sausages? All of her sausages are gluten-free – she just never uses words like gluten-free or grass-fed because she’s found those words put people off!

What a revelation!

I bought two giant pieces of pork rind for just $3 and am so pleased to finally have a local butcher again.

So if you've not found anywhere locally, my advice is this – speak to your butcher. Chances are they too don’t realise how much of a good marketing feature their naturally raised, organic, grass-fed meat is!

Would love to know if you've had a similar experience with your butcher too?

6 Unusual Meats You Should Try paleo diet-min

6 Unusual Meats You Should Try

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One of the many luxuries of a Paleo diet is all of the high quality meat, fish and poultry there is to enjoy. For me, it doesn’t get better than a grass fed fillet steak, a crisp wild salmon fillet or a couple of juicy chicken thighs. However, there are times when it feels like you have hit meat monotony; which is the perfect time to shake things up and introduce something new to dinner times. There are plenty of exciting, more unusual meats just waiting to be enjoyed…

Which of the following have you tried?

Ostrich

Ostrich is a delicious, rich red meat that is a brilliant alternative to beef or lamb. The meat actually comes mainly from the legs and back of the bird – there isn’t any breast meat available! It makes excellent burgers, and the steaks are lovely simply pan fried and served rare. It’s a very good source of protein, iron and calcium – and almost always free range too.

Kangaroo

Like Ostrich, Kangaroo meat is almost always free range – I'm still yet to visit a kangaroo farm! It has a texture that is somewhat like liver, and is best served rare and paired with rich flavours like garlic, sun dried tomatoes and caramelised onions. I've also seen kangaroo sausages, although they were made with wheat flour and some strange looking ingredients, so I decided to give these a miss – but making my own is definitely on the to do list.

6 Unusual Meats You Should Try paleo diet

Zebra

A mild tasting meat, Zebra has delicate ‘gamey’ flavours similar to venison. As it has a low fat content, it’s important not to overcook it and make it too tough – serve the steaks medium rare and enjoy with roasted root vegetables or a big green salad. Demand is increasing for Zebra year on year, so it can be pretty expensive. Make sure it’s from a good source with humane hunting methods and fast shipping from its country of residence.

Bison

Bison is very similar to beef, but it’s always wild – so not subject to any of the artificial hormones, drugs and feeds found in modern day beef production. For this reason, it’s more expensive, but definitely worth it. Bison mince makes excellent burgers and Paleo Bolognaise, and the steaks are perfect just as they are. It has a more well-rounded amino acid profile than beef as well, and is very rich in Iron and Vitamin B 12.

Crocodile

Likened to chicken, crocodile is a mild tasting, lightly coloured meat that works well in curries and stir-fries. You’ll find most of the good meat in the tail, which means it’s very lean. Make sure you source this meat sustainably though, as some species of crocodile are at high risk of extinction.

Camel

Camel has been enjoyed for centuries across Africa and Asia, and is a popular choice with Muslims as it is considered Halal. The flavour is slightly sweet and similar to mutton, and it benefits from slow cooking as it can be rather tough. One camel yields an exceptionally high amount of meat, as almost the entire animal (including the hump!) is edible. Camel blood is also consumed by many indigenous tribes in Africa – but I’d recommend staying clear of this one!

Are there any unusual meats that you have tried that I've missed? Please feel free to share them with me below!

paleo sausages

Paleo Sausages

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I've found an amazing organic butcher, really close to where I live.  I've used them for almost all of my meat for a while.  I was there earlier this week buying some bacon (the best bacon I've had in Australia, actually) and pork, when I mentioned what a shame it is that all of their sausages contain flour (though they only use rice flour, which is obviously a lot better than many alternatives out there).  He asked me if I wanted some special grain free Paleo Sausages made up for me!  I had no idea they would do this.

I could choose whatever I wanted to go with the organic beef, but he suggested capsicum (bell pepper), shallots and salt – I thought that would be a great combination for my first batch.  Even more exciting the castings for all of their sausages are made the proper way – from intestines, instead of synthetic castings, which can be made of all sorts of materials like  collagen, cellulose, or even plastic.  I certainly don't fancy eating any of those!

I picked up my order today, which worked out at about 30 sausages for the 2kg batch.

Paleo sausages and eggs-min

I've just had my first taste – and they were fantastic!

This is the ingredients for one of the better ranges of supermarket sausages: –

Ingredients: Beef (76%), Water, Potato Starch, Sea Salt, Dehydrated Vegatables (Onion & Garlic), Dextrose (Tapioca or Maize), Mineral Salt (451), Sugar (Cane Sugar), Preservative (223), Spices, Herbs, Natural Colour (160c), Natural Flavour, Yeast Extract, Herb Extract

And this is the ingredients for my Paleo sausages: –

Ingredients: Organic Beef, Capsicum, Shallots, Salt

There's no comparison is there?

Why Your Butcher Could Be Your Best Paleo Ally

Finding a trusted local butcher who understands and supports your Paleo lifestyle is a game changer. Not only are you more likely to get access to high-quality, ethically sourced meat, but you also open the door to tailored cuts and custom options you’ll never find in a supermarket. Most butchers are far more flexible than we give them credit for. Once they understand your dietary needs – like avoiding grains, sugars, and preservatives – many are happy to create Paleo-friendly options for regular customers.

If you’ve got a local butcher, start by building a relationship. Ask questions about their sourcing practices, whether their animals are grass fed, and how their products are made. You might be surprised at what they’ll offer once they realise you’re a serious, loyal customer. The sausage example is just the beginning – some butchers will even prepare organ meat blends, custom mince combinations, or preservative-free broths if you ask.

Benefits of Custom Paleo Sausages

Standard commercial sausages, even the “premium” ones, often include fillers, preservatives, stabilisers, sweeteners and seed oils – none of which belong in a clean Paleo lifestyle. By getting your sausages made to order, you know exactly what’s going in them and can tailor the flavour profile to suit your preferences or seasonal availability. More importantly, you avoid the long list of unwanted ingredients often found in store-bought varieties.

Some key advantages of butcher-made Paleo sausages include:

  • Complete control of ingredients – No gluten, rice, potato starch or chemical preservatives.
  • Better fat-to-protein ratio – Ideal if you follow a higher-fat version of Paleo.
  • Nutrient density – Add in organ meats or fresh herbs for an even bigger nutritional punch.
  • Digestive support – Natural casings are easier to digest than synthetic alternatives and are more aligned with ancestral eating.

Flavour Ideas for Your Next Batch

Now that you know your butcher is open to creating custom Paleo sausages, it’s time to get creative. Here are a few flavour combinations that work beautifully with organic beef, pork, or even lamb as the base:

  • Beef + Fresh Coriander + Garlic + Chilli Flakes – Perfect for lovers of heat with a Mexican-inspired twist.
  • Lamb + Rosemary + Garlic + Lemon Zest – Bright and aromatic, this is great served with roast veg or salad.
  • Pork + Apple + Sage + Sea Salt – Naturally sweet and savoury without added sugars or syrups.
  • Beef + Thyme + Caramelised Onion + Cracked Pepper – A more traditional profile with rich, earthy tones.
  • Pork + Fennel Seed + Garlic + Paprika – Reminiscent of Italian sausages but made clean and Paleo-compliant.

Don’t forget that you can ask for a mix of meats too – lamb and beef together make for a rich, satisfying combo, especially when balanced with bright herbs or citrus zest.

Freezing and Storing Your Paleo Sausages

Making or buying Paleo sausages in bulk is a smart move, particularly if your butcher only makes custom batches occasionally. Once you’ve received your sausages, freeze them in meal-sized portions to make future cooking easier. Use baking paper to separate layers and freeze flat to save space. They’ll keep well in the freezer for up to 3 months, retaining both flavour and texture when defrosted properly.

For quick dinners, consider pre-cooking some of the sausages and storing them in the fridge for 3–4 days. You can reheat them in a pan or crumble them into a frittata, stir-fry, or salad. They also make a brilliant breakfast addition when paired with eggs and sautéed greens.

Cooking Tips for Homemade Sausages

Because these sausages lack fillers and artificial binders, they’re slightly more delicate than commercial varieties. Cook them gently over medium heat to avoid drying them out or causing them to split. A few tips for the best result:

  • Don’t overcrowd the pan – give them room to brown properly.
  • Use a cast iron pan or grill for a crispy finish.
  • If barbecuing, pre-cook them slightly in a pan or oven to avoid drying out the casing.
  • Let them rest for a few minutes after cooking to retain juices.

Serving Suggestions

Paleo sausages are incredibly versatile and work in almost every meal of the day. Try them:

  • Chopped into a warm salad with roasted pumpkin, rocket, and balsamic dressing.
  • Alongside mashed sweet potato and steamed broccoli for a classic plate.
  • In a breakfast hash with zucchini, kale, and eggs.
  • As sausage meat crumbled into a Paleo Bolognese sauce or frittata.
  • Grilled and served on a lettuce wrap with avocado and sauerkraut.

Make Your Own Sausages at Home

If you’re feeling adventurous or your butcher isn’t open to custom batches, you can always make your own. All you need is quality minced meat, your choice of vegetables and herbs, and some natural sausage casings (available from most butchers or specialty stores). A sausage stuffer attachment for your mixer or a manual sausage press can help streamline the process. Homemade sausages are a brilliant weekend cooking project – and you’ll always have control over the ingredients.

Final Thoughts

Switching to Paleo sausages – whether custom ordered or homemade – is a simple but powerful upgrade to your meals. With just a few quality ingredients and a little planning, you’ll enjoy tastier, healthier, and more satisfying meals that fully support your lifestyle. Once you taste the difference, you won’t want to go back. If you’ve got a favourite Paleo sausage flavour or tips for making your own, I’d love to hear in the comments below.

Have you made your own Paleo sausages, or had them made?  I'd love to hear your suggestions of ingredients for my second batch!

The Great Aussie Meat Pie paleo diet primal recipe pastry grain-free gluten free-min

Paleo Aussie Meat Pie: Healthy and Delicious

16 Comments

Australians love a meat pie; apparently, 260 million meat pies are eaten here each year. For a country with a population of just over 21 million, that’s a lot of pies!

A meat pie just wouldn’t be the same without some sort of pastry. Therefore, I thought it was time to give the Paleo treatment to the Aussie Meat Pie. The challenge was to create a crust that stayed true to Paleo principles while still being delicious and satisfying.

I took the meat pies along to a picnic in the sunshine this afternoon. I didn't even need to tell my non-Paleo friends that I hadn't used conventional ingredients – they got fantastic reviews, despite having only good ingredients!

There's something incredibly satisfying about making a classic dish healthier without sacrificing flavour. The almond meal crust provided a nutty, crunchy base that complemented the rich, meaty filling perfectly. Additionally, using grass-fed beef and homemade beef stock made the pies even more nutritious. FURTHERMORE, these pies are free from any artificial additives or preservatives, making them a wholesome choice.

The Great Aussie Meat Pie paleo diet primal recipe pastry grain-free gluten free-min
Print Recipe
5 from 16 votes

The Great Aussie Meat Pie – Paleo Style

Australians love their meat pies, and this Paleo version delivers the classic flavour with a healthy twist. Made with almond meal crust and filled with grass-fed beef and vegetables, these pies are perfect for any gathering and will impress both Paleo and non-Paleo friends. MOREOVER, they are easy to prepare and can be made in advance, making them a convenient option for busy days.
Prep Time15 minutes
Cook Time35 minutes
Total Time50 minutes
Course: Beef
Cuisine: Australian, Paleo
Keyword: Aussie meat pie, Australian meat pie, Beef pie, Grain-free meat pie, Healthy meat pie, Paleo meat pie
Servings: 8
Calories: 400kcal
Cost: 25

Equipment

  • Rolling Pin
  • Saute Pan
  • Paper cupcake cases

Ingredients

For the Crust

  • 400 g Almond Meal
  • 4 Eggs free range, organic, obviously
  • 1 Tablespoon Coconut Oil
  • Pinch of salt onion powder, garlic powder & any other herbs you fancy

For the Filling

  • 500 g minced beef I always try to get grass fed
  • 500 ml Beef Stock I made this a few weeks ago with lots of bones, and froze lots of batches
  • 1 red onion only because I’d run out of brown onions, diced
  • 1/2 Sweet potato diced
  • 1 carrot diced
  • 4 mushrooms
  • Pinch Garlic powder salt, oregano & any other herbs you select

Instructions

  • First, mix the crust ingredients together to form a big ball of dough.
  • Next, roll the "pastry" out and form into paper cupcake cases, reserving about a third of the dough mixture for the lids. You should be able to make about eight individual pie cases, more if you roll it out a bit thinner.
  • Cook these for ten minutes at 200°C until they become hard, but not golden.
    the_great_paleo_aussie_meat_pie_filling_the_cases-min
  • Meanwhile, sauté the onion in a spoonful of coconut oil, and add the minced beef after a couple of minutes. Once browned, add the sweet potatoes and carrots and let them cook for a few minutes.
  • Add the stock, mushrooms, seasoning, and herbs. Let it simmer for about 15 minutes, until it has a good “pie” consistency.
  • Take the filling off the heat and spoon it into the pie cases.
  • Once filled to the top, roll out the remaining dough and cut it into lid shapes to match the cases.
  • Put lids on all of the pies, forming a seal around the edges.
  • Return the pies to the oven for another ten minutes, until they start to turn golden.
    the_great_paleo_aussie_meat_pie_finished-min

These Paleo meat pies turned out to be a hit at the picnic. The sweetness from the sweet potatoes and the earthiness from the mushrooms combined beautifully with the seasoned beef. The almond meal crust was a delightful alternative to traditional pastry, providing a satisfying crunch.

Have you given the Paleo treatment to any Australian or New Zealand dishes? It’s always fun to see how classic recipes can be transformed to fit a healthier lifestyle. I'd love to hear about your experiences and any tips you might have!

By making these small adjustments, we can enjoy our favourite foods while sticking to our dietary preferences. Whether you’re Paleo or just looking for a healthier alternative, these meat pies are a great option. AFTER ALL, who says you can't enjoy a hearty meal and still maintain a healthy diet?

The Great Aussie Meat Pie paleo diet primal recipe pastry grain-free gluten free-min

What Makes the Aussie Meat Pie So Iconic?

The Aussie meat pie is a staple at footy games, petrol stations, school tuck shops and weekend barbecues. Traditionally made with a flaky wheat-based pastry and a rich, gravy-style beef filling, it’s a nostalgic comfort food for many Australians. Unfortunately, conventional versions often include additives, preservatives, and low-quality meat. That’s where this Paleo alternative shines — it celebrates everything good about the classic, but in a much cleaner, more nourishing form.

The Paleo Pastry: A Grain-Free Game-Changer

Creating a pastry that aligns with Paleo guidelines is no small feat, especially without gluten or processed flour. Almond meal steps in as the hero, providing a sturdy texture and subtle nutty flavour. It’s not only gluten-free, but rich in healthy fats, vitamin E, and magnesium. To help bind it, eggs and a dash of coconut oil or ghee work perfectly. The result? A pastry that holds up when baked, offers that essential crunch, and complements the filling beautifully.

Choosing the Right Filling

While traditional meat pies often use mystery meat or leftover trimmings, this version uses grass-fed beef mince, a protein-packed, nutrient-rich choice that supports ethical and sustainable farming. Sweet potato brings subtle sweetness and a great source of beta carotene, while mushrooms add umami richness. Onion, garlic, and fresh herbs enhance the depth of flavour without any need for artificial seasonings.

Cooking Tips for the Perfect Paleo Pie

  • Pre-cook your filling: Simmer the meat mixture until thickened before adding it to the crust — this prevents sogginess and keeps the pastry crisp.
  • Chill the dough: Paleo doughs can be more delicate than standard pastry, so chill it before handling to make shaping easier.
  • Use parchment paper: Rolling your crust between sheets of baking paper can make it less sticky and easier to transfer into your pie tin.
  • Don’t skip the egg wash: A light brush of egg on the top crust helps it turn golden and glossy while baking.

Make-Ahead and Storage Options

These meat pies are perfect for batch cooking and meal prep. You can make the filling and crust ahead of time, assemble the pies, and store them in the fridge for up to two days before baking. Once baked, they also freeze beautifully. Wrap them individually and store in an airtight container or zip-lock bag. To reheat, simply pop in a hot oven for 15–20 minutes until warmed through. They’re ideal for lunchboxes, picnics, or quick dinners during a busy week.

Serving Suggestions

While these pies are fantastic on their own, you can round out the meal with a few Paleo-friendly sides:

  • Simple green salad with a lemon vinaigrette
  • Steamed broccoli or green beans with garlic
  • Cauliflower mash for extra comfort
  • Fermented vegetables like sauerkraut for a tangy contrast

For a more indulgent version, serve your pie with Paleo gravy or a spoonful of homemade tomato relish (using nightshade-free options if needed).

Celebrating Tradition Without Compromise

This Paleo Aussie Meat Pie recipe proves that you don’t have to give up your childhood favourites when you move to a healthier lifestyle. In fact, reinventing these classics can be a rewarding experience, helping you feel more connected to your roots while still honouring your health goals.

Customising Your Pie

One of the joys of cooking at home is customisation. You can easily adapt this meat pie based on what you have on hand or your personal preferences. Try these variations:

  • Swap the beef for lamb mince or shredded chicken for a different twist.
  • Add diced veggies like carrot, zucchini or spinach for more texture and nutrition.
  • Use mashed pumpkin or parsnip instead of sweet potato for a slightly different flavour profile.
  • Make it mini: Create smaller, hand-held versions of the pie — perfect for entertaining or kids’ lunchboxes.

A Paleo Pie to Be Proud Of

Whether you're new to Paleo or a seasoned follower, this Aussie Meat Pie recipe is proof that you don't have to sacrifice tradition for health. It’s nourishing, satisfying, and full of familiar flavours that’ll please even the non-Paleo crowd. Best of all, it’s a reminder that eating well doesn’t have to mean giving up the foods you love — just learning how to reinvent them.

Tell Me How Yours Turned Out!

Have you made this meat pie? Did you tweak the ingredients or try a variation? I’d love to hear how it went. Whether it was for a footy night, a family lunch, or a quick midweek dinner, leave a comment below with your thoughts and any tips you’d add for other readers.

Grass fed beef in Australia and New Zealand-min

Grass Fed Beef In Australia & New Zealand?

40 Comments

I was talking to an Australian Doctor at the Ancestral Health Symposium about finding grass fed meat in Australia. He was explaining to me that Australian meat is almost all grass fed, unlike America where grass fed meat is a lot harder to come by.

Grass fed beef has a far better omega 6:omega 3 ratio and far more vitamins & minerals than grain fed beef.

Since I got back I've been trying to find out if more about beef quality and availability. Until I make friends with a farmer, if I could be certain I was buying grass fed meat, I’d be very happy!

It seems that grass fed beef is dependent on the season; meaning springtime meat is more grain than grass fed.

On their website Coles state: –

Coles source both grass and grain fed cattle depending on seasonal quality. When rains are good, cattle are fed on grass. Being high in beta carotene, this is transferred to the meat and is why the fat is cream in colour. During drier times, grass is substituted with grain feed, and the fat has a whiter appearance. We offer both grass and grain fed cattle depending on the seasonal conditions to source the best quality available.

Woolworths doesn't go into much detail on their site, so I wrote to them, and have just received this reply: –

Woolworths has a number of different types of beef on offer. Our Riverine and standard Woolworths beef range are from grain fed animals, our market value and Macro branded beef come from grass fed animals. We are currently in the process of working on new labels and stickers which will help customers to be able to identify the difference between our beef range. You will notice these changes over the coming months.

So, whilst I’ll always strive to source my meat from a farmers market, or a good local butcher, it’s nice to know at a pinch there are some reasonable options in the supermarkets. If their new labelling enables me to see exactly what type of meat I'm eating, then that will be even better.

The Benefits of Truly Pasture-Raised Beef

As interest in ancestral and nutrient-dense diets continues to grow across Australia and New Zealand, more people are paying closer attention to the provenance and quality of their meat. While the term “grass fed” is commonly used in supermarket marketing, not all grass-fed beef is created equal. There is a significant nutritional and ethical distinction between cattle that are finished exclusively on pasture and those that are grass-fed for part of their life but finished in feedlots on grain.

Pasture-raised beef — sometimes called 100% grass-fed and finished — tends to have higher levels of omega-3 fatty acids, CLA (conjugated linoleic acid), and fat-soluble vitamins like A and E. These cattle graze on native grasses and forage, mimicking the natural diet ruminants evolved to eat, without the addition of genetically modified grains or high-energy feed.

How to Identify Grass-Fed vs Grass-Finished

In Australia, unlike in the US, “grass fed” can still apply to cattle that spend only part of their lives on pasture before being grain finished for several weeks or months to fatten them up for market. To be certain you’re getting the nutritional benefits associated with 100% pasture-raised beef, it’s important to look for:

  • Grass-finished or 100% grass-fed labels, ideally accompanied by third-party certification
  • Breed-specific producers like Wagyu or Hereford may state their finishing process more transparently
  • Visual cues: Grass-finished beef often has a yellower fat due to its higher beta carotene content

Don’t be afraid to ask your butcher detailed questions about where the beef is sourced and how the animals are raised and finished. Smaller butchers, especially those at farmers markets, often have direct relationships with local producers and can give you accurate information.

Labelling and Transparency: Still a Work in Progress

While both Coles and Woolworths are making moves toward clearer labelling on their meat products, it can still be confusing to determine exactly what you’re buying. Macro’s grass-fed line at Woolworths is one of the more reliable supermarket options, but it’s still worth reading the fine print or asking for clarification, particularly if you're following a strict Paleo diet or trying to reduce your omega-6 intake.

The introduction of new labelling guidelines from the ACCC in recent years has improved the situation slightly, but voluntary use of terms like “natural,” “free range,” or “grass fed” remains a grey area. Certifications like Pasturefed Cattle Assurance System (PCAS) and Meat Standards Australia (MSA) can help, but they’re not yet universally adopted.

Farmers Markets and Local Producers

Farmers markets remain one of the most reliable places to source 100% grass-fed beef. You can often speak directly with the farmer or a knowledgeable staff member, who can explain how the cattle are raised, what they’re fed, and how the animals are handled during processing.

Some standout producers in Australia include:

  • Provenir: Known for its mobile abattoir system, providing ethical on-farm slaughter and transparency around how cattle are raised and processed.
  • Cherry Tree Organics: A family-run farm in Victoria producing certified organic, 100% grass-fed beef and lamb.
  • Sommerlad Chicken & Grassland Poultry: While primarily focused on poultry, their farm partners also offer regeneratively raised beef options.

Many of these producers offer delivery services or meat boxes, allowing you to stock your freezer with high-quality cuts for later use.

Buying Meat Online in Australia

The rise of ethical and regenerative agriculture has led to more online options for buying quality meat. Several suppliers now offer nationwide delivery of frozen or vacuum-sealed meat, often in bulk packs or curated boxes.

Look for vendors who clearly outline their farming practices, such as:

  • The Meat Club (NSW/VIC): Offers hormone-free, pasture-raised meat and wild game options.
  • Feather and Bone Providore (Sydney): Specialises in ethically raised, heritage-breed meat from small producers across NSW.
  • Australian Natural Meat Co.: Offers 100% grass-fed and finished beef, lamb and organic options.

These online retailers often work with regenerative farmers who focus on soil health, biodiversity, and animal welfare — values closely aligned with the principles of the Paleo lifestyle.

New Zealand Grass-Fed Beef

If you're based in New Zealand or shopping for imported options, you're in luck. Thanks to its temperate climate and lush pasture land, New Zealand is one of the few countries where the majority of beef is genuinely pasture-raised. Brands like Silver Fern Farms and First Light often export grass-fed beef to Australia and overseas markets.

Still, it's worth double-checking whether the meat is grain-finished before slaughter. Some large-scale producers still employ feedlot finishing, even in otherwise grass-based operations.

The Importance of Knowing Your Food Chain

One of the core philosophies of the Paleo diet is eating as our ancestors did — not just in terms of nutrients, but also in terms of food quality and sourcing. In today’s industrial food landscape, that means making a conscious effort to understand where your meat comes from and how it’s been produced.

By asking questions, seeking out producers who are transparent, and favouring direct relationships where possible, you gain more control over the quality of your food and its impact on your health.

Final Thought: Quality Over Quantity

If budget constraints prevent you from always choosing the most premium option, don’t worry — small improvements still matter. Even switching from grain-fed to mixed pasture-raised beef, or choosing organ meats from quality sources, can make a big difference nutritionally.

You don’t need to be perfect — just informed. Prioritising food quality is one of the most powerful investments you can make in your health, your environment, and your local economy. The more we demand transparency, the more producers and retailers will respond — and that's a win for everyone who values real food.

Where do you get your meat from? If you've found a good source of grass fed meat in Australia or New Zealand, share it in the comments.

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