The numbers beside each food indicate their Total Nutrient-Richness. (For more details, see page 805.)
poultry & lean meat
Poultry and lean meat can play an important role in the “Healthiest Way of Eating” for many people. A look at their nutritional profiles will quickly show you how these foods are incredibly concentrated sources of many nutrients, including zinc, iron and vitamin B12, which are more difficult to find in plant-based foods. Poultry and lean meat also provide complete protein, which means that they contain all of the amino acids required by the body.
There are two different forms of iron contained in the foods that we eat. Heme iron is found only in animal foods. About 40% of the iron in meat comes in the form of heme iron. Non-heme iron is found in both plant and animal foods. Studies on iron absorption have found that anywhere from 15–35% of heme iron can be absorbed by the body, whereas only 3–8% of non-heme iron is absorbed. This is another reason why poultry and lean meat in moderation may serve as an important dietary consideration for some people.
I believe that by including poultry and lean meat as a balanced part of a meal, as opposed to making them the main focus of the meal, you can enjoy their nutritional benefits while still subscribing to the “Healthiest Way of Eating.”
Poultry and Lean Meat: Definition
While the term poultry refers to any domesticated fowl, the two types of poultry that are included among the World’s Healthiest Foods are chicken and turkey.
When I refer to lean meat, I mean the flesh and/or organ of a land animal that is consumed as food (not including poultry). Grass-fed beef, venison, lamb and calf’s liver are the meats included among the World’s Healthiest Foods.
Importance of Organically Raised Poultry and Lean Meat
I recommend purchasing organically raised poultry and lean meat whenever possible. This is because commercially raised poultry and meat are usually infused with hormones, antibiotics and other drugs, and their diet is composed of conventionally grown grains that have been sprayed with pesticides. The concern is that residues from the use of antibiotics, hormones and feed pesticides can remain in the flesh and organs of commercially raised poultry and meat.
Organically raised poultry and lean meat, however, are not exposed to antibiotics and growth hormones and are fed a wholesome diet of organically raised foods. This leads to healthier muscles (the part of the “meat” that we eat) that also contain more moisture. They are also raised in a more humane manner in a less stressful environment, which may account for reduced levels of circulating hormones and may be the reason that many people feel they have a richer flavor than their conventionally raised counterparts. Organically raised poultry and meat are “certified organic” by the USDA. When you eat organically raised poultry and meat, you can feel confident that they are “safer” and “healthier.”
Fats, Saturated Fats and Cholesterol
Poultry and meat may be of concern because of their high levels of saturated fats and cholesterol; however, it is possible to enjoy these foods and still maintain a low-fat diet. One way to do this is to always use lean cuts of meat. The cuts surrounding the back leg bone are usually the leanest because the back legs of the animal have become more muscular, and muscular meat contains less fat. It is also easy to remove visible fat from some cuts of meat, as is the case with the fat found on lamb chops. The fat in chicken and turkey is found primarily in the skin; it can be easily removed, which reduces the fat content significantly. Venison is one of the leanest meats available and calf’s liver has virtually no fat.
Poultry: Chicken and Turkey
Chicken and turkey are both versatile and inexpensive. Chicken is the public’s number one choice for animal food in the United States; we now eat more chicken than red meat. You can add chicken to salads, sandwiches, BBQs, stir-fries, sautés—the list goes on and on.
In 1970, 50% of all turkey was consumed during the holidays. Today, turkey is no longer reserved just for Thanksgiving and Christmas. With new cuts of turkey that are versatile and easy to prepare, you can enjoy turkey any time of the year. You can also find organic turkeys in many local markets. In addition to being delicious, turkey is also very versatile. There is a wide variety of turkey parts available (breasts, wings and thighs), so you can enjoy this food without having to roast an entire turkey.
CHICKEN AND TURKEY SKIN
Removing the skin and visible fat from chicken and turkey can lower the fat content by about 50%! Since the skin of chicken and turkey is the major contributor of saturated fat and cholesterol, removing the skin is a good technique to reduce the fat content of chicken and turkey for people who are trying to eat lean.
The breast is the leanest portion of poultry, and removing the skin from a four-ounce serving of boneless chicken breast reduces the fat content from 8.8 grams to 4.0 grams. Four ounces of turkey breast without skin has less than 1 gram of fat. With the skin removed, both chicken and turkey have considerably less fat than beef, which has 1.5 grams for a four-ounce serving.
WHEN TO REMOVE SKIN
I suggest cooking poultry with the skin on and removing it after cooking. This method does not significantly raise the fat content of the meat compared to cooking it with the skin removed. Skin will keep the meat insulated, allowing it to retain more of its natural moisture and flavors. This is particularly important when cooking the breast portion of poultry, which can easily become dry and tough. When you peel off the skin, the meat may look fatty; this is not actually fat, but moisture.
Grass-Fed Beef
Grass-fed beef is beef that has been only fed grass and allowed to roam freely in green pastures. I have three suggestions when it comes to eating meat, including beef, all of which are principles that I discuss throughout the book. First, beef should be eaten in moderation, as a component of a meal and not its main focus. Second, always try to choose the leanest cut of beef, when possible. These cuts are generally from the back leg (round) bone and include top round, bottom round and eye of round. Third, I believe that beef should be grass-fed and/or organically raised whenever possible. To me, this is extremely important not only for humanitarian and environmental reasons, but for reasons of personal health.
Because beef can be high in fat and cholesterol, it may not be the best choice for individuals watching their fat intake and their cholesterol levels. Some individuals also report having difficulty digesting beef.
Lamb
Many people still desire the rich taste of red meat, wanting an alternative to chicken and turkey, yet don’t want to eat beef. Lamb is a delicious red meat that fits well in numerous recipes and provides intensity of flavor and texture. Lamb is one of the finest tasting meats available and can be even more tender and flavorful than beef when properly prepared.
One of lamb’s nutritional signatures is that it is one of the best dietary sources of carnitine. This amino acid plays many important physiological functions including providing special benefits to the heart, transporting fatty acids into the mitochondria (the energy producing areas of the cell) and converting these fats into energy. Since much of this energy is used to fuel the muscles, athletes are usually especially interested in ensuring that their diet supplies them with adequate carnitine.
Calf’s Liver
Calf’s liver has virtually no fat. It is a good source of protein and is very rich in vitamin B12, zinc, iron and powerful antioxidants such as vitamin A, vitamin C and selenium. Selecting organic calf’s liver whenever possible provides the greatest assurance that the liver is free of pesticides, hormones and antibiotics. Calf’s liver is also more tender and has better flavor than beef liver.
Venison
Domesticated venison does not have the gamey flavor of wild venison and is becoming more readily available at the market. Domesticated venison is one of the leanest varieties of meats you can find.
Enjoy Poultry and Lean Meat, But in Moderation
1 recommend moderation and smaller portions of meat and poultry as the way to include these foods into your “Healthiest Way of Eating.” Because a healthy diet is a diverse diet, I feel that meat and poultry can be enjoyed in moderate amounts and not relied upon as the main protein source of every meal. For example, instead of 8 ounces of chicken surrounded by a 1/2 cup each of vegetables and grains for dinner, I would suggest 4 ounces of chicken, 2 cups of vegetables and 1 cup of squash or brown rice. For most people, poultry and lean meat can be incorporated into their “Healthiest Way of Eating” by enjoying 3–4 servings per week. The serving size is 3–4 ounces, with skin removed from poultry and fat trimmed from meat.
How to Use the Individual Poultry and Lean Meat Chapters
Each Poultry and Lean Meat chapter is dedicated to one of the World’s Healthiest Poultry and Lean Meats and contains everything you need to know to enjoy and maximize its flavor and nutritional benefits. Each chapter is organized into two parts:
1. POULTRY AND LEAN MEAT FACTS describes each food and its different varieties and presents its unique nutritional profile. It also addresses biochemical considerations of each by describing unique compounds that may be potentially problematic for individuals with specific health problems. Detailed information of the health benefits of each of these foods can be found at the end of the chapter.
2. THE 4 STEPS TO THE BEST TASTING AND MOST NUTRITIOUS POULTRY AND LEAN MEAT include information on how to select, store, prepare and cook each one of the World’s Healthiest Poultry and Lean Meats. While the 4 Steps provided in this Introduction can be used as an overview, more detail about the individual foods can be found in their dedicated chapters.
1. the best way to select poultry and lean meat
It is worth seeking out the best quality poultry and lean meat. I recommend selecting organically raised poultry and meat whenever possible because not only do they have the best flavor, but they are better for you (as well as the environment). By buying organic, you can reduce your exposure to the residues of hormones, antibiotics, pesticides and other chemicals that are found to be more concentrated in conventionally raised varieties. Additionally, in general, organically raised animals are raised in a more humane manner.
It is important to make sure that the poultry and lean meat you purchase are fresh, so try to find the packages with the latest use-by date or ask the staff at your market’s meat department to give you the freshest piece possible.
By talking to the people that work in the meat departments of your local markets and asking them about where and how often they get their poultry and meat, you can determine which stores have the freshest selection.
It is important to remember that different cuts of meat are better suited to different cooking methods and recipes; in each of the recipes, I specify which type of cut to use. If you have questions regarding cuts to use for other recipes, you should ask the staff person in your market’s meat department.
If you are having difficulties finding organically raised poultry and lean meats at your local supermarket or natural foods store, you may want to see if you can find a purveyor at your local farmer’s market (if you have one).
2. the best way to store poultry and lean meat
How you store your poultry and lean meat is important to maintain their freshness, flavor and texture. In general, keep poultry and meat in the meat section of the refrigerator; the temperature should be 36–40°F (2–4°C). Defrost frozen poultry and meat only in the refrigerator; never defrost at room temperature because it will thaw more quickly, creating conditions that promote bacterial growth.
3. the best way to prepare poultry and lean meat
Poultry and lean meat require minimal preparation. Rinse with cold water and pat dry.
4. the healthiest way of cooking poultry and lean meat
Below are some general tips that can be applied to cooking poultry and lean meat.
Healthy Cooking Times
Poultry and lean meat are easy to cook. Different cuts of poultry and meat require different cooking times for optimal flavor. Regardless of cooking method, if you overcook your poultry and meat, it will become dry and tough and lose its flavor. By not overcooking your poultry or meat, you will enjoy more flavor, moisture and nutrients. Each recipe in the chapters that follow has been created by considering the optimum cooking method and time for a particular cut of meat to give you the best results.
Healthy Cooking Methods
I have created quick, easy and healthy cooking methods that will seal in the juices and flavor of poultry and lean meat. Since these creative cooking methods do not require the use of any fats or oils, they will help to reduce your fat intake without compromising your enjoyment of flavor. Below are general descriptions of these cooking methods; more details can be found in the recipes in which these methods are used.
“QUICK BROIL”
The “Quick Broil” cooking method is a great technique that is very quick and easy. It is especially good for chicken breasts and lamb chops. It seals in moisture, creating meat that is juicy and flavorful. (For more on “Quick Broil,” see page 60.)
ROASTING
Roasting is used when you are cooking a larger piece of poultry or meat, such as a whole turkey or leg of lamb. It is very simple to do and produces meat that is infused with its own natural flavor and juices. (For more on “Roasting,” see page 61.)
“HEALTHY SAUTé”
If your recipe calls for poultry or meat cut into bite-size pieces sautéed with other ingredients (such as vegetables), you may want to use this cooking method. It cooks the poultry or meat quickly, requires no oil and makes a delicious simmering sauce. (For more on “Healthy Sauté,” see page 57.)
Cooking at High Temperature
High temperature cooking refers to cooking methods such as grilling and barbequing. When you use these methods, you will oftentimes notice that browning or charring occurs; this is a major source of carcinogenic compounds, known as heterocyclic amines (HCAs). These compounds are created from the interaction of the heat and the saturated fats contained in the meat. HCAs are found in cooked muscular meats and are very low or non-existent in liver and organ meats. It has been suggested that the consumption of meat cooked at high temperatures is linked to the development of certain types of chronic health conditions, including colon cancer.
Cooking methods that use lower temperatures such as “Healthy Sauté” form one-third less HCAs. Marinating meats in sauces that contain foods concentrated in antioxidant phytonutrients before broiling has also been shown to inhibit the production of HCAs; garlic-turmeric sauce and a mixture of olive oil, cider vinegar, garlic, mustard, lemon juice and salt are two examples of marinades that have been studied. Adding minced garlic to meat patties has also been found to reduce the development of HCAs. While vitamin C and citrus flavonoids act as antioxidants and have been shown to inhibit the activity of carcinogenic compounds, it has not been determined whether they will inhibit HCA formation; but at the very least, they will provide you with a delicious tasting meal with the potential of increased protection against HCAs.
calf’s liver
highlights
Although perhaps not a favorite of many people in the United States, liver is popular in cuisines in many other parts of the world. In European countries, including Italy, France, Austria and Germany, it is actually considered a delicacy. Fegato alla Veneziana (Venetian Liver) is one of the most famous dishes in the culinary history of the Italian city of Venice, while chopped liver is a mainstay of Jewish cooking. I would like to share with you how my quick and easy “Healthiest Way of Cooking” methods will help bring out the flavor and maximize the nutritional benefits of Calf’s Liver, so you can make it an enjoyable addition to your “Healthiest Way of Eating.”
why calf’s liver should be part of your healthiest way of eating
Lovers of Calf’s Liver hold it in high regard not only for its delicious taste and texture, but because of its tremendous storehouse of nutrients. Its nutritional profile clearly shows why it is included among the list of the World’s Healthiest Foods. Its wealth of B vitamins (especially vitamin B12) are important for a healthy heart, while its vitamin A and zinc help support the immune system; in addition, its vitamin C and selenium provide antioxidant protection against the oxidative damage to cells from free radicals. (For more on the Health Benefits of Calf’s Liver and a complete analysis of its content of over 60 nutrients, see page 558.)
varieties of calf’s liver
The Liver from a calf is more tender and has a more delicate flavor than beef liver. Calf’s Liver is from cows that are three to six months old, while beef liver is from animals six months and older. Calf’s Liver has a paler color than beef liver, is more tender and has a more delicate flavor. Beef liver is darker in color and has a strong flavor.
the peak season
Calf’s Liver is available year-round.
biochemical considerations
Calf’s Liver contains purines and oxalates. It also is a concentrated source of cholesterol (4 ounces contain 636 mg of cholesterol), which may be of concern to certain individuals. (For more on Purines, see page 727; and Oxalates, see page 725).
4 steps for the best tasting and most nutritious calf’s liver
Turning Calf’s Liver into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select calf’s liver
The best way to select Calf’s Liver is to first check the sell-by date on the label and choose the one with the latest date. Calf’s Liver should be shiny in appearance and have a pleasant smell. It is paler in color than beef liver and has a milder flavor.
It is particularly important to select Calf’s Liver from organically raised animals, whenever possible. Calves that were raised organically will not have been exposed to pesticides, hormones and antibiotics like their conventionally raised counterparts; therefore, their livers will have less exposure to and accumulation of these toxins. Buying organic Calf’s Liver will help assure you that you are feeding yourself and your family a delicious food from an animal that was raised in a more healthful and humane manner. (For more on Organic Meats, see page 565.)
Avoid Calf’s Liver that has any unpleasant odor or a package that has passed its expiration date.
2. the best way to store calf’s liver
Since Calf’s Liver is very perishable, it should always be either refrigerated or frozen. Refrigerate the Calf’s Liver in the original store packaging, if it is still intact and secure, as this will keep the amount of handling to a minimum. Calf’s Liver will keep in the refrigerator for only one or two days.
If you will be unable to cook the Calf’s Liver within one or two days of purchase, you can store it in the freezer, where it should keep for three to four months. Using a plastic freezer bag or freezer paper, wrap the Calf’s Liver carefully so that it is packaged as tightly as possible.
3. the best way to prepare calf’s liver
When handling raw Calf’s Liver, be extremely careful that it does not come in contact with other foods, especially those that will be served uncooked because raw meats can contain bacteria. In fact, you should use a separate plastic cutting board for meats. If you don’t use separate boards, make sure you wash your hands and cutting board very well with hot soapy water after handling Calf’s Liver. It is a good idea to add two TBS of bleach to two cups of water in a spray bottle and use this mixture to clean your cutting board. Spray your cutting board with this mixture and let it sit for 20 minutes to let the bleach evaporate.
4. the healthiest way of cooking calf’s liver
The “Healthiest Way of Cooking” Calf’s Liver is by using methods that will keep it moist and tender. Since liver can be easily overcooked and become dry, be sure to watch your cooking times. “Healthy Sauté” is the method I have found to be the best to prepare Calf’s Liver.
Methods Not Recommended for Cooking Calf’s Liver
COOKING WITH OIL
I don’t recommend cooking Calf’s Liver in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals. (For more on Why it is Important to Cook Without Heated Oils, see page 52).
health benefits of calf’s liver
Promotes Heart Health
Calf’s Liver is an excellent source of vitamin B12 and folic acid and a good source of vitamin B6, three nutrients needed to convert artery-damaging homocysteine into other, benign molecules. Vitamin B2, of which Calf’s Liver is also an excellent source, is a cofactor in the reaction that regenerates glutathione, an antioxidant that protects lipids like cholesterol from free radical attack. Calf’s Liver is also an excellent source of the mineral selenium and a very good source of vitamin C, two potent antioxidants found to be associated with reduced risk of cardiovascular disease.
Promotes Optimal Immune Function
Calf’s Liver is an excellent source of vitamin A and a very good source of zinc, two nutrients that support the functioning of the immune system. Vitamin A is critically important for the health of epithelial and mucosal tissues, the body’s first line of defense against invading organisms and toxins. Zinc, the most critical mineral for immune function, acts synergistically with vitamin A, promotes the destruction of foreign particles and microorganisms, protects against free-radical damage and is required for proper white cell function. Zinc also inhibits replication of several viruses, including those associated with the common cold.
Promotes Bone Health
Calf’s Liver is an excellent source of copper. This trace mineral is an essential component of energy production and antioxidant defenses. It is also necessary for the activity of an enzyme that is involved in cross-linking collagen and elastin, both of which provide the ground substance for flexibility in blood vessels, bones and joints. Recent research findings have also suggested a correlation between low dietary intake of copper, low blood levels of zinc and osteoporosis at the hip and spine in men.
Promotes Energy Production
Calf’s Liver is also a very good source of niacin and a good source of pantothenic acid. Niacin helps promote blood sugar regulation via its actions as a component of a molecule called glucose tolerance factor, which optimizes insulin activity. Pantothenic acid plays an important role in the prevention of fatigue since it supports the function of the adrenal glands, particularly in times of stress. Calf’s Liver is also a very good source of phosphorus, a component of the cellular fuel molecule, ATP.
Additional Health-Promoting Benefits of Calf’s Liver
Calf’s Liver is also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include muscle-building protein and sleep-promoting tryptophan.
STEP-BY-STEP RECIPE
The Healthiest Ways of Cooking Calf’s Liver
“Healthy Sautéed” Calf’s Liver and Onions
Even if you think you don’t like liver, you should try the “Healthy Sauté” method. Liver cooked this way has great flavor and you only need one skillet to cook both the Liver and onions. Liver should be sliced thin for the best taste.
For the onions:
1 medium red onion
3 TBS low-sodium chicken broth
For the Calf’s Liver:
3 TBS low-sodium chicken broth
¾ lb Calf’s Liver, sliced thin (1/4-inch)
2 tsp fresh lemon juice
2 tsp balsamic vinegar
1 clove garlic, chopped or pressed
1. Thinly slice the onion and let sit for 5 minutes. (Why? see page 276.)
2. Turn stove to medium. Heat 3 TBS low-sodium chicken broth in a stainless steel skillet.
3. When the broth begins to steam, add onions, cover and sauté for 4 minutes.
4. When the onions have lost most of their water content and have become dry, push them to the side of the skillet, leaving space in the center.
5. Heat the second 3 TBS broth in the center of the skillet, leaving the heat on medium.
6. When the broth begins to steam, add the sliced Calf’s Liver and sauté uncovered for 3 minutes. The pieces will be browned on one side, and the Liver will release liquid.
“Healthy Sautéed” Calf’s Liver and Onions
1 TBS extra virgin olive oil
Sea salt and pepper to taste
7. Turn the Liver pieces over and brown the other side for 3 minutes. When the liquid has evaporated, the Liver is done.
8. Remove the pan from the heat and drizzle the Liver and onions with balsamic vinegar, lemon juice, extra virgin olive oil, garlic and salt and pepper to taste.
9. Transfer to a serving plate and serve immediately.
Cooking Hint: Be sure not to overcook the Calf’s Liver or it will get dry; it should still be a little pink in the middle for the best flavor and moistness.
SERVES 2
Flavor Tips: Try these 8 great serving suggestions with the recipe above. 
1. Use white wine instead of broth for Berlin-style Calf’s Liver.
2. Thyme and sage complement the flavor of Calf’s Liver.
3. Add a few drops of tamari (soy sauce) to mellow the taste of Calf’s Liver. If you add tamari, you will want to reduce the amount of sea salt you use.
4. Add dry mustard, 5 spice powder or curry powder while sautéing the onions.
5. Add tart sliced apples (such as Granny Smith) fresh thyme and cinnamon to taste when sautéing onions.
6. Top with “Healthy Sautéed” crimini mushrooms and fresh Italian herbs.
7. Dijon Mustard Sauce: Combine 1 TBS Dijon mustard with 3 TBS extra virgin olive oil for a tasty sauce.
8. Liver Spread: Mince leftover Calf’s Liver recipe and boiled eggs for a delicious high protein spread.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Calf’s Liver, and I will share them with others through our website at www.whfoods.org.
grass-fed beef
highlights
For some people, Beef can play an important role in their “Healthiest Way of Eating” if eaten in moderation. That is why I have included it among the World’s Healthiest Foods. But it is not just any Beef that is included; rather, I have chosen to include Grass-Fed Beef. That is because not only do many people feel that Grass-Fed Beef has superior flavor, but it offers some unique benefits over grain-fed Beef. One of the notable differences is its fatty acid profile as Grass-Fed Beef is suggested to have a higher omega-3 fatty acid content and lower total and saturated fat content than grain-fed Beef.
I also recommend Grass-Fed Beef that is organically raised, whenever possible, since this will give you greater assurance that the Beef you are eating is from an animal that was raised in a humane manner and without the use of unnecessary antibiotics and hormones. (For more on Organic Meats, see page 565.) I want to share with you how you can bring out the maximum flavor and nutritional benefits of Grass-Fed Beef by using the “Healthiest Way of Cooking” Methods.
why grass-fed beef should be part of your healthiest way of eating
Grass-Fed Beef is renowned as a very good source of protein and contains heme iron, a form of iron that is especially well absorbed by the body. It is a good source of zinc, an important mineral to support the immune system, and selenium, which provides antioxidant protection against the oxidative damage caused by free radicals. It is also a very good source of hard-to-find vitamin B12. (For more on the Health Benefits of Grass-Fed Beef and a complete profile of its content of over 60 nutrients, see page 564.)
varieties of grass-fed beef
Grass-Fed Beef is available in a wide variety of cuts that can fulfill many different recipe needs. The different cuts range in texture and tenderness as well as in fat content, making Beef a very versatile food. The leanest cuts of Beef are taken from the back leg bone, called the round bone. These include eye of round, top round and bottom round. These cuts are the leanest (most muscular) because the cow uses its back legs as its primary means of movement. The underbelly—including rib, ribeye, spare rib and brisket—is the site of the fattiest cuts.
VEAL
Veal is the meat of young calves. Many individuals have avoided veal because of the inhumane way that the calves have been raised. Now you can find veal from calves that have not been raised in confined pens but are raised humanely and allowed to roam the pasture with their mother. They drink their mother’s milk and are not fed formula milk, which may contain antibiotics.“Calf’s meat” rather than “veal” is the name now used by the USDA. The meat is from animals that are two to three months old and can be found in natural food stores.
There are organizations that are issuing labeling claims for humanely raised veal. Products from farms that meet their standards bear the label “Certified Humane Raised and Handled.” You can find them at many natural food stores.
the peak season
Grass-Fed Beef is available year-round.
biochemical considerations
The saturated fat (4.28 g) and cholesterol (95.25 mg) content of Beef may be of concern to some individuals (amounts based on a 4-ounce serving). Grass-Fed Beef contains purines and is associated with food allergies, which may be problematic for some individuals. Scientists advise that red meat intake should be limited to less than three ounces per day. Grass-Fed Beef is not for everyone as some individuals have difficulty digesting Beef. (For more on Purines, see page 727; and Food Allergies, see page 719.)
4 steps for the best tasting and most nutritious grass-fed beef
Turning Grass-Fed Beef into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select grass-fed beef
There are a few clues you can look for that will help you choose fresher quality Grass-Fed Beef. Always examine the sell-by date on the label and choose the Beef with the latest date. The meat should be a red or purplish color. Purchase Beef that has the least amount of fat; any fat should be white in color.
Grades for Grass-Fed Beef include Prime, Choice and Select. Prime is the most tender and flavorful but also contains the highest fat content. While USDA inspection of Beef is mandatory, grading is voluntary; therefore not all Beef is graded.
Avoid Grass-Fed Beef that is brown (a sign that the meat has been excessively exposed to oxygen and is spoiled) or has yellow-colored fat (which indicates that it has come from an older animal and the meat is less tender). Choose organically raised Grass-Fed Beef whenever possible.
2. the best way to store grass-fed beef
Since Grass-Fed Beef is highly perishable, it should always be kept at cold temperatures, either refrigerated or frozen. Refrigerate Grass-Fed Beef in the original store packaging, if it is still intact and secure, as this will reduce the amount of handling involved. Length of storage varies with the cut of Grass-Fed Beef; larger pieces will have a longer shelf life than pieces with increased surface area, which increases the rate of oxidation that causes meat to spoil. Ground Grass-Fed Beef will keep for only one to two days (because of its larger surface area), steaks for two to three days and roasts for three to five days.
3. the best way to prepare grass-fed beef
When handling raw Grass-Fed Beef, be extremely careful that it does not come in contact with other foods, especially those that will be served uncooked, because raw meats can contain E. coli bacteria. In fact, you should use a separate plastic cutting board for meats. If you don’t use a separate board, make sure you wash your hands and cutting board very well with hot soapy water after handling Grass-Fed Beef. It is a good idea to add two TBS of bleach to two cups of water in a spray bottle and use this mixture to clean your cutting board. Spray your cutting board with this mixture and let it sit for about 20 minutes to allow the bleach to evaporate. If your recipe requires marinating, you should always do so in the refrigerator as Grass-Fed Beef is very sensitive to heat, which can increase the chances of spoilage. Discard the marinade after use because it contains raw juices, which may harbor bacteria.
Thaw uncooked frozen Grass-Fed Beef in the refrigerator. Thawing by refrigeration requires planning ahead and most likely allowing a 24-hour thawing period. After defrosting raw Grass-Fed Beef by this method, it will be safe in the refrigerator for up to four days before cooking, depending on cut.
To thaw Beef at room temperature be sure to place in cold water and leave the Grass-Fed Beef in its original wrapping or place it in a watertight plastic bag. Change the water every 30 minutes.
4. the healthiest way of cooking grass-fed beef
The “Healthiest Way of Cooking” Grass-Fed Beef is to use methods that will keep it moist and tender. Grass-Fed Beef can be easily overcooked and become dry, so be sure to watch your cooking times. Different cuts of Grass-Fed Beef can be prepared using almost any cooking method.
While grilled Grass-Fed Beef tastes great, make sure it does not burn. Cut away and discard any burnt areas. It is best to grill Grass-Fed Beef on an area without a direct flame as the temperatures directly above or below the flame can reach as high as 500°F to 1000°F (260°C to 538°C). Burning Grass-Fed Beef can damage nutrients and create free radicals that can be harmful to your health. (For more on Grilling, see page 61.)
Using a thermometer is the only reliable way to ensure safety and to determine the “doneness” of Grass-Fed Beef. When cooking whole cuts or parts of Grass-Fed Beef, the thermometer should be inserted into the thickest part of the meat, away from the bone, fat and gristle. The thermometer may be inserted sideways if necessary. The USDA recommends cooking to a minimum internal temperature of 160°F (71°C) for medium-cooked whole cuts of fresh Beef and 170°F (77°C) for well-done cuts.
GROUND BEEF: Ground Beef must be cooked thoroughly to kill harmful E. coli bacteria. Unlike whole muscle meat, whose interior meat is sterile, the grinding process exposes the interior meat in ground Grass-Fed Beef to bacteria, which may be on the surface, in the air, on the equipment or on people’s hands. Food safety experts have one major rule of thumb to kill these bacteria—cook ground Beef to at least 160°F (71°C) or to well-done with no sign of pink coloration.
Methods Not Recommended for Cooking Grass-Fed Beef
PARTIAL COOKING OR COOKING WITH OIL
Never brown or partially cook Beef, then refrigerate and finish cooking later because any bacteria present will not have been destroyed. I don’t recommend cooking Grass-Fed Beef in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals. (For more on Why it is Important to Cook Without Heated Oils, see page 52.)
Here are questions I received from readers of the whfoods.org website about Grass-Fed Beef:
Q I’ve read several claims on the Internet by producers of Grass-Fed Beef claiming that Grass-Fed Beef has an Omega-6:3 ratio comparable to fish. Is there any truth to this?
A I have seen some research that Grass-Fed Beef has a higher omega-3 content than grain-fed Beef. Yet, I have not seen any research that shows that they provide the same Omega-6:3 ratio as fish.
Q What is the healthiest cut of meat to eat?
A The differences you find in Beef are related to differences in fat distribution and tenderness. The nutritional composition of the meat such as vitamins, minerals and protein do not vary. Because Beef can be high in saturated fat, one of the criteria for “healthy” would be to look for a lean cut. The leanest cuts of Beef are taken from the back leg bone, called the round bone. These include eye of round, top round and bottom round. These cuts are the leanest (most muscular) because the cow uses its back legs as its primary means of movement. The site of the fattiest cuts of meat include the rib, ribeye, spare rib and brisket.
STEP-BY-STEP RECIPE
The Healthiest Ways of Cooking Grass-Fed Beef
“Healthy Sautéed” Grass-Fed Beef and Vegetables
Thinly sliced Grass-Fed Beef takes only minutes to prepare!
1 medium onion, cut in half and sliced medium thick
1 bunch asparagus, cut into 1-inch lengths, discard bottom fourth (about 2 cups when cut)
1/2 cup red bell pepper, thinly sliced
1 small carrot, sliced on the diagonal
3 TBS low-sodium chicken broth
1 TBS minced fresh ginger
3 medium cloves garlic
¾ lb Grass-Fed Beef sliced thin (1/4-inch)
2 TBS tamari (soy sauce)
1 TBS rice vinegar
1. Slice onion and press garlic, and let sit for 5 minutes (Why?, see page 276.)
2. Heat 3 TBS broth in a 12-inch skillet until it begins to steam.
3. Add onion, carrot and bell pepper to the broth and sauté covered for about 3 minutes over medium heat.
“Healthy Sautéed” Beef and Vegetables
Pinch red chili flakes
2–3 TBS extra virgin olive oil
Sea salt and pepper to taste
4. Add ginger, garlic, asparagus and Beef, and continue to sauté for another 3–4 minutes, stirring constantly.
5. Add tamari (soy sauce), vinegar and red chili flakes. Stir together and cover. Cook for another 2–3 minutes. It may take a few extra minutes to make sure the vegetables are cooked. Season with salt and pepper to taste and sprinkle with the olive oil.
SERVES 2
Flavor Tips: Try these 2 great serving suggestions with the recipe above.
1. Add orange zest and juice from one medium orange to the “Healthy Sautéed” Grass-Fed Beef recipe and heat through.
2. Add toasted sesame oil and sesame seeds to “Healthy Sautéed” Grass-Fed Beef after cooking.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Grass-Fed Beef, and I will share them with others through our website at www.whfoods.org.
QUICK SERVING IDEA for GRASS-FED BEEF:
Marinated Grass-Fed Beef Salad: In a large covered bowl, combine strips of cooked lean Grass-Fed Beef (2 inches × 1/4 inch), 6 whole small crimini mushrooms, 8 bell pepper strips, 1 small sliced sweet onion, 4 tomato wedges and 1 TBS of fresh oregano. Cover with Mediterranean dressing (see page 331). Let marinate 1-12 hours in the refrigerator. Stir occasionally. Serve over romaine leaves for a nutritious light meal. Add olive oil for more flavor.
health benefits of grass-fed beef
Lately, red meat has been getting a lot of bad press. Studies have linked red meat to heart disease, atherosclerosis and even some types of cancer. But while the greasy, charcoal-burned bacon cheeseburger served with deep-fried French fries is a bad idea, a little bit of Grass-Fed Beef, added to stews, stir-fries or your favorite burrito recipe, may actually be healthy for you. Grass-Fed Beef is not only a very good source of protein but is also a concentrated source of numerous other health-promoting nutrients.
Promotes Energy Production
Grass-Fed Beef is a good source of iron, a mineral of vital importance to health, especially to pregnant women and children. Severe iron depletion leads to anemia, but even before anemia develops, people may experience iron deficiency, with symptoms of lethargy, forgetfulness and depression among others. This is because one of the vital roles of iron is that it is a component of hemoglobin, a molecule that transports energy-producing oxygen to the cells of the body.
Provides a Very Good Source of Protein
Grass-Fed Beef is a very good source of protein, a macronutrient vital to so many of our body’s functions. From dietary protein, our body makes numerous other molecules that guide our body’s processes. These include structural proteins such as those that make up muscles, connective tissue and skin, antibodies that help keep our immune system strong, and transport proteins that deliver oxygen and nutrients throughout the body.
Promotes Bone Health
In addition to its numerous important physiological functions, dietary protein may be important in preventing bone loss in older people. In one study, the 70 to 90 year old men and women with the highest protein intakes lost significantly less bone over a four-year period than those who consumed less protein. Animal protein, as well as overall protein intake, was associated with preserving bone. Grass-Fed Beef contains high concentrations of the mineral zinc. In addition to playing a vital role in immune system health, recent research is focusing on zinc’s role in promoting bone health. A recent study found a correlation between low dietary intake of zinc, low blood levels of zinc and osteoporosis in men.
Additional Health-Promoting Benefits of Grass-Fed Beef
Grass-Fed Beef is also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging selenium; heart-healthy vitamin B6, vitamin B12 and niacin; energy-producing vitamin B2 and phosphorus; and sleep-promoting tryptophan.
Q&A WHAT DOES IT MEAN IF MEAT IS LABELED “ORGANIC”?
The term “organic” can be applied to a variety of different kinds of foods. The term can be used on agricultural products and on meat, poultry, eggs and dairy products. And it also applies to the methods used to process organically grown foods in preparing them for market or to retard spoilage.
Organic Livestock Production
Standards for organic livestock production are meant to assure both an organic product to the consumer and living conditions for farm animals that limit stress and promote good health. They address substances used in health care and feeding, as well as herd or flock management and housing.
Livestock includes cattle, sheep, goats, swine, poultry, fish, wild or domesticated game and horses raised for slaughter or used as draft animals. There are even standards for organic bee-keeping.
Regardless of whether they’re raised as breeding stock, as dairy animals or for slaughter, all livestock is covered by the Organic Foods Production Act.
What are the Basic Organic Standards for Livestock (Animals)?
Quite simply, organic livestock must be fed organic feed.
The National Organic Standards Board (NOSB) recommends that conventional feed be allowed only if the organic feed supply has been compromised by a national, state or local weather emergency, or by fire or flood on an organic farm. Growth promoters and hormones, and plastic pellets for roughage in feed are prohibited. Synthetic vitamins and minerals are allowed.
The following are some of the standards that meat and poultry (as well as eggs and dairy products) need to meet for them to be labeled as “organic”:
• Livestock must be fed rations composed of agricultural products, pasture and forage that are organically produced and, if applicable, handled.
• Prohibitions regarding animal feed include:
• Administering of animal drugs in the absence of illness
• Use of hormones to promote growth
• Use of supplements in amounts above those for adequate nutrition
• Use of mammal or poultry slaughter by-products for feed
• Excessive use of feed additives
• Routinely administering synthetic parasiticides
• Producers must provide conditions to maintain and promote the health and welfare of livestock including:
• Sufficient nutritional feed rations
• Appropriate housing, pasture and sanitation conditions
• Conditions allowing for exercise, freedom of movement and minimizing stress of the animals
• Administration of veterinary care
• Origin of livestock:
• Organic livestock must be from livestock under continuous organic management from the last third of gestation or hatching
• Organic poultry must be under continuous organic management beginning no later than the second day of life
• Milk or milk products must be from animals that have been under continuous organic management beginning no later than one year prior to milk production.
Organic production is managed with the intent to integrate cultural, biological and mechanical practices to promote the cycling of resources and promote ecological balance and biodiversity. These practices help to protect the soil and groundwater, provide health-promoting conditions for animals and ultimately help promote the health of the consumer.
The following highlights address some of the questions most frequently asked about the NOSB Recommendations for Organic Livestock Standards.
HOUSING AND HEALTH CARE FOR ORGANIC LIVESTOCK
Healthy living conditions and attentive care are considered first steps in the prevention of illness. Therefore, animals must not be overcrowded and must be allowed periodic access to the outdoors and direct sunlight. Antibiotics, wormers and other medications may not be used routinely as preventive measures.
WHY ARE ANTIBIOTICS ALLOWED IN ORGANIC LIVESTOCK PRODUCTION?
Organic feed, good living conditions and attentive care are usually enough to support animals without medicaion. However, animals do get sick, and it would be contrary to the underlying values of organic production to let an animal suffer or die when treatment is available. The NOSB therefore recommends that antibiotics be allowed only for the treatment of a sick animal, not as a growth promoter or preventive measure, and never on a routine basis. If an animal intended for slaughter must be given antibiotics, it can no longer be considered organic. If a breeding animal, dairy cow or laying hen must be given antibiotics, the NOSB recommends it be taken out of the organic production system for an appropriate withdrawal period.
venison
highlights
Venison is a highly prized, wonderfully delicious and nutritious meat that can come from either wild or farmraised deer. Historians suggest that Venison has been consumed as a food longer than the other meats we enjoy today. The ancient Greeks seemed to be the first civilization that printed a guide to hunting with the ancient Romans lauding the pleasures of hunting and consuming wild game. Today, Venison is enjoyed by many cultures that enjoy hunting. While the flavor of the meat is directly related to the animal’s diet, Venison is typically described as having a strong flavor that is somewhat akin to a deeply woody, yet berry-like, red wine and a texture that is supple and tender. If you are not a hunter, you can now find Venison in the frozen food or refrigerated section of the market.
why venison should be part of your healthiest way of eating
The concern over eating meat is often related to its high concentration of saturated fats. Unlike other meats, Venison is very low in saturated fat while providing a good source of protein. It is also a rich source of heme iron, the type of iron readily absorbed by the body, as well as the heart-healthy B-vitamins, B6 and B12. (For more on the Health Benefits of Venison and a complete profile of its content of over 60 nutrients, see page 568.)
varieties of venison
Venison is more dense and less fatty than beef and will not have a gamey taste if it is properly prepared. Like beef, it comes in many different cuts, such as steaks, roasts, brisket, stew meat and ground Venison. The meat from the ribs and loin sections are more tender than cuts from the rump and shoulder. Chuck and shoulder are tasty and make good pot roast or can be tenderized and enjoyed as steak. Ribs and rib-eye steaks are tender and can be broiled or grilled. Shank and heel of round are bony leg cuts that are good for making soup stock.
the peak season
Venison is available year-round.
biochemical considerations
Venison contains purines, which may be of concern to certain individuals. (For more on Purines, see page 727.)
4 steps for the best tasting and most nutritious venison
Turning Venison into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select venison
There are a few clues you can look for that will help you choose fresher quality Venison. Venison from younger animals will have darker, more finely grained flesh and whiter fat; it will offer the most flavorful taste. The rib and loin sections are the most tasty cuts of Venison. Always examine the sell-by date on the label, if there is one, and choose the package with the latest date. Venison is generally available fresh and frozen.
2. the best way to store venison
Since Venison is highly perishable, it should always be kept at cold temperatures, either refrigerated or frozen. Refrigerate the Venison in the original store packaging, if it is still intact and secure, as this will reduce the amount of handling involved.
Follow the use-by date as a gauge to how long Venison will remain fresh. If the package does not have a use-by date, follow these simple guidelines: stored in store packaging or repackaged in a similar fashion, Venison roasts and chops can stay fresh in the refrigerator for 3 to 5 days, while ground Venison will only stay fresh for up to 2 days.
To help Venison remain fresh and extend its storage life, put it in a plastic storage bag, place it in a bowl and cover it with ice to reduce its temperature.
3. the best way to prepare venison
As with other meats, be careful when handling raw Venison so that it does not come in contact with other foods, especially those that will be served uncooked. Wash the cutting board, utensils and even your hands very well with hot soapy water after handling the meat. It is a good idea to add two TBS of bleach to two cups of water in a spray bottle and use this mixture to clean your cutting board. Spray your cutting board with this mixture and let it sit for about 20 minutes to allow the bleach to evaporate.
If your recipe requires marinating, you should always do so in the refrigerator as the meat is very sensitive to heat, which increases the chances of spoilage. When defrosting frozen Venison, do so in the refrigerator and not at room temperature. Place it on a plate to capture any liquid drippings.
4. the healthiest way of cooking venison
The “Healthiest Way of Cooking” Venison is to use methods that will keep it moist and tender. Venison can be easily overcooked and become dry, so be sure to watch your cooking times. Different cuts of Venison are best prepared using different methods.
I have found that “Healthy Sauté” is the best way to cook Venison steaks. Tender cuts can be roasted or broiled, while tougher cuts like the leg and shoulder are best braised. (For more on “Healthy Sauté,”see page 57.)
Methods Not Recommended for Cooking Venison
COOKING WITH OIL
I don’t recommend cooking Venison in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals. (For more on Why it is Important to Cook Without Heated Oils, see page 52.)
health benefits of venison
Very Good Low-Fat Source of Protein
Venison is a very good source of protein. Unlike most meats, it tends to be fairly low in fat, especially saturated fat. In fact, only 7% of its calories come from saturated fat. (For comparison, lean beef provides 16% of its calories from saturated fat, and chicken breast 10%.)
Promotes Heart Health
Venison is rich in B vitamins. It is a very good source of vitamin B12, riboflavin and niacin and a good source of vitamin B6. Vitamin B12 and vitamin B6 are both needed to prevent a build up of a potentially dangerous molecule, called homocysteine, in the body. High levels of homocys-teine can cause damage to blood vessels, contribute to the development and progression of atherosclerosis and diabetic heart disease and greatly increase the risk of heart attack or stroke. Homocysteine is also associated with osteoporosis, and a recent study found that osteoporosis occurred more frequently among women whose vitamin B12 status was deficient or marginal compared with those who had normal B12 status.
Promotes Energy Production
In comparison to beef, a well-known source of iron, Venison provides well-absorbed iron for less calories and fat. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores is a good idea. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. Women who are pregnant or lactating as well as growing children and adolescents need to pay particular attention to their dietary iron intake.
Venison’s B vitamins are also integrally important for maintaining optimal energy production. Two unique forms of niacin (known as NAD and NADP) are essential for conversion of the body’s proteins, fats and carbohydrates into usable energy. Niacin is also used to synthesize starch that can be stored in the body’s muscles and liver for eventual use as an energy source. Riboflavin protects oxygen-containing molecules from being damaged through its ability to recycle the antioxidant glutathione; therefore, like its fellow B-complex vitamins, it is important in energy production. Venison is also a good source of the mineral phosphorus, which is an active component of ATP, the molecule that fuels the activity of our cells.
Promotes Optimal Antioxidant Status
Venison is a good source of three important antioxidant minerals—selenium, zinc and copper. These minerals help to promote overall health by helping to neutralize free radicals, which can cause damage to cells and tissues and compromise physiological function.
STEP-BY-STEP RECIPE
The Healthiest Ways of Cooking Venison
“Healthy Sautéed” Venison with Peppers
6 oz Venison steak
3 TBS + 3 TBS low-sodium chicken broth
¾ cup red bell pepper, sliced thin
¾ cup yellow bell pepper, sliced thin
1 small yellow onion, sliced thin
1/2 cup raisins
Extra virgin olive oil to taste
Sea salt and pepper to taste
1. Slice onions and let sit for 5 minutes. (Why?, see page 276.)
2. Heat 3 TBS chicken broth on medium in a stainless steel skillet.
3. When the broth begins to steam, add Venison steak and sauté for 3 minutes on one side, then turn and sauté for 2 minutes on the other side. Remove from the pan, set aside and cover.
“Healthy Sautéed” Venison with Peppers
4. In the same skillet, heat remaining 3 TBS chicken broth and add onions, bell peppers and raisins. Cover and sauté for 7 minutes.
5. While the vegetables are cooking, slice Venison.
6. When the vegetables are done, toss them with extra virgin olive oil, and sea salt and pepper to taste. Top with sliced Venison.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Venison, and I will share them with others through our website at www.whfoods.org.
Here is a question I received from a reader of the whfoods.org website about Venison:
Q A friend recently told me that beef is better than Venison because Venison has less protein in it than beef. I had never heard that before. Can you tell me if it is true or not?
A In the case of any animal, the meat we eat for food is mostly a mixture of proteins found in the muscle of the animal and fats in the surrounding tissue. The muscles of a deer (the animal from which Venison is derived) have the same basic protein structure as the muscles of a cow. An ounce of roasted Venison contains about 8.5 grams of protein. An ounce of broiled round steak contains this same amount of protein.
If you took an ounce of rib roast, however, and compared it to most any cut of Venison, you’d find more fat and less protein per ounce because the rib area of the cow is an especially fatty area. The deer does not have any area that reaches this high a fat percentage. That would be a situation opposite of the one described by your friend. In the example above with 8.5 grams of protein, I used the round bone cut of beef because the round bone (back leg bone) of the cow is one of the most muscular and least fatty regions of the cow’s body.
In general, it would not make sense to talk about a food being better or worse than another food because it had more or less protein. Whether a food is good or bad for us would depend on how much protein we needed and what other wanted or unwanted nutrients/substances were present in the food.
lamb
highlights
Lamb is considered the most flavorful of all the meats. While Lamb is currently the most abundant form of livestock in the world and one of the most popular sources of meat, this delicious, tender meat has not yet been fully appreciated in the United States. In fact, the yearly consumption of Lamb per person is equivalent to the amount of beef found in four quarter-pound hamburgers! However, in many other countries and regions of the world, including Spain, Portugal, Italy, Southern France, Greece, the Middle East, India, Australia, New Zealand and North Africa, Lamb is a dietary staple with consumption upwards of 60 pounds per person per year. I want to share with you how to prepare Lamb easily and quickly and bring out its flavor by using the “Healthiest Way of Cooking” methods.
why lamb should be part of your healthiest way of eating
Trim off the visible fat from a Lamb chop and you will have meat that is more tender and lean than beef and a great addition to your “Healthiest Way of Eating.” Lamb may be more expensive than other meats, but its nutrition and taste make it well worth the extra cost. Lamb is rich in vitamin B12 and selenium zinc nutrients, important for immune function. (For more on the Health Benefits of Lamb and a complete profile of its content of over 60 nutrients, see page 574.)
varieties of lamb
Sheep were originally domesticated in the Middle East and Asia more than 10,000 years ago. What we usually call Lamb is the pinkish meat from young sheep that are usually between five to six months old (but can be up to one year old. Varieties of Lamb can be categorized by age, season or how they have been fed:
BABY LAMB
Lamb that is milk fed.
YEARLING
This is the meat from an animal that is between one and two years of age.
MUTTON
The meat from an animal that is older than two years. Mutton has red meat and yellow-colored fat; it is less tender and has a stronger flavor than Lamb. It is difficult to find mutton in the United States.
SPRING LAMB
Spring Lamb means that it is brought to market during the spring and summer months, which was formerly the peak season for fresh Lamb. However, Lamb is now available throughout the year, and the label Spring Lamb does not necessarily connote additional quality.
MILK-FED LAMB
This is from very young Lamb and is found primarily during the spring. It is the most tender, free of hormones and antibiotics but also very expensive.
GRASS-FED LAMB
Generally, grass-fed Lamb is fed grass for three to six months after they are taken off of milk. The meat from Lamb that has been grass-fed until it is a year old and never fed any grain will not contain any hormones or antibiotics. Grass-fed Lamb is much more widely produced in New Zealand and Australia, and your chances of getting grass-fed, hormone-free Lamb increases when it comes from these countries. Ask your butcher for names of companies that produce grass-fed or organically raised Lamb.
GRAIN-FED LAMB
Most U.S. Lamb is fed grain before it is sold. Grain-fed Lamb can be labeled “Select,” “Choice,” or “Prime.”
ORGANIC
Organically raised Lamb has been fed an organically grown diet and raised without the use of hormones or antibiotics.
The best Lamb is milk-fed, grass-fed and/or certified organic. Range-fed Lamb does not necessarily mean it has only been grass-fed or that it is organic. There are six cuts of Lamb, as well as ground Lamb (for details, see Step 4 on next page).
the peak season
Lamb is available year-round.
biochemical considerations
Lamb contains purines, which may be problematic for certain individuals. The saturated fat (4.2 g) and cholesterol (99 mg) content of 4 ounces of Lamb may be of concern to some individuals. (For more on Purines, see page 727.)
4 steps for the best tasting and most nutritious lamb
Turning Lamb into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select lamb
The best tasting Lamb is the meat from animals that are five months to one year old. The best way to select Lamb is to look for meat that is firm, finely textured and pink in color. Its fatty portion should be white. I recommend selecting milk-fed, grass-fed and/or certified organic Lamb whenever possible. (For more on Organic Meats, see page 565.)
Grades for Lamb include Prime, Choice and Select. Prime is the most tender and flavorful but also contains the highest fat content. While USDA inspection of Lamb is mandatory, grading is voluntary; therefore, not all Lamb is graded.
Avoid Lamb with any yellow (rather than white) fat surrounding or marbled throughout the meat.
Darker fat indicates that the meat is actually mutton from an older animal and therefore does not have the delicate flavor of Lamb. Check the use-by date to be sure that the Lamb is still fresh.
2. the best way to store lamb
Since Lamb is highly perishable, it should always be kept at cold temperatures, either refrigerated or frozen. Refrigerate the Lamb in the original store packaging, if it is still intact and secure, as this will reduce the amount of handling involved.
Follow the use-by date as a gauge of how long Lamb will remain fresh. If the package does not have a use-by date, follow these simple guidelines: Lamb roasts and chops can stay fresh in the refrigerator for 3 to 5 days while ground Lamb will only stay fresh for up to 2 days.
To help Lamb remain fresh and extend its storage life, put it in a storage bag, place it in a bowl and cover it with ice to further reduce its temperature in the refrigerator.
3. the best way to prepare lamb
When handling raw Lamb, be extremely careful that it does not come in contact with other foods, especially those that will be served uncooked because raw meats can contain E. coli bacteria. In fact, you should use a separate plastic cutting board for meats. If you don’t use a separate board, make sure you wash your hands and cutting board very well with hot soapy water after handling Lamb. It is a good idea to add two TBS of bleach to two cups of water in a spray bottle and use this mixture to clean your cutting board. Spray your cutting board with this mixture and let it sit 20 minutes to allow the bleach to evaporate.
If your recipe requires marinating, you should always do so in the refrigerator as Lamb is very sensitive to heat, which can increase the chances of spoilage. Discard the marinade after use because it contains raw juices, that may harbor bacteria.
Thaw uncooked frozen Lamb in the refrigerator. Thawing by refrigeration requires planning ahead and most likely allowing a 24-hour thawing period. After defrosting raw Lamb by this method, it will be safe in the refrigerator for up to four days before cooking, depending on cut.
To thaw Lamb at room temperature be sure to place in cold water and leave the Lamb in its original wrapping or place it in a watertight plastic bag. Change the water every 30 minutes.
I always trim the fat from my Lamb before cooking it. Not only is the fat unhealthy, but it can give Lamb an overly strong flavor.
4. the healthiest way of cooking lamb
The “Healthiest Way of Cooking” Lamb is to use methods that will keep it moist and tender. Lamb can be easily overcooked and become dry, so be sure to watch your cooking times. Different cuts of Lamb are best prepared using different methods:
SHOULDER: Best to make stew and cooked medium-well.
Moroccan Lamb Chops
If you like Moroccan spices, give this recipe a try.
4 Lamb chops, medium size
1/2 tsp cinnamon
1 tsp curry powder
1 tsp fresh ginger, minced
1/4 cup apple juice
2 tsp cider vinegar
1 tsp tamari (soy sauce)
2 TBS extra virgin olive oil
1. In a large bowl, marinate Lamb chops for 1 hour in the spices, apple juice, vinegar and tamari.
2. Cook according to “Quick Broiled” Lamb recipe (see page 573).
3. Drizzle with extra virgin olive oil before serving.
SERVES 2
SHANK/BREAST: Best braised and cooked well-done.
LEG: Best roasted and cooked well-done.
LOIN (LAMB CHOPS): Best “Quick Broiled.” (For more on “Quick Broil,” see page 60.)
RACK OF LAMB: Best roasted or “Quick Broiled” medium-rare.
GROUND LAMB: Best “Healthy Sautéed” and cooked well. It has a greater amount of surface area exposed to the air and is therefore more susceptible to spoilage. I therefore recommend cooking it on the same day it is purchased.
While grilled Lamb tastes great, make sure it does not burn. It is best to grill Lamb on an area without a direct flame as the temperatures directly above or below the flame can reach as high as 500°F to 1000°F (260°–538°C). Burning Lamb can damage nutrients and create free radicals that can be harmful to your health. (For more on Grilling, see page 61.)
Roasting Lamb
Roasting works best for rolled and tied boneless leg and shoulder roasts or for bone-in leg of Lamb. (Boneless is easiest to carve.) Ideally, it should be marinated in fresh lemon juice, garlic, salt and pepper (rosemary is also a good addition) for 24 hours before roasting. Preheat oven to 350°F (175°C). Cook until internal temperature is 145°F (63°C) for medium-rare Lamb. A 4-pound leg of Lamb will take from 45 minutes to 1 hour to cook.
STEP-BY-STEP RECIPE
The Healthiest Ways of Cooking Lamb
Rosemary “Quick Broiled” Lamb
If you have extra time, marinating Lamb will give it great flavor. This easy preparation seals in the juices, and the skillet requires no oil.
4 Lamb chops, medium size
Marinade:
5 cloves garlic
3 TBS fresh lemon juice
2 TBS fresh rosemary, removed from stem and chopped
Sea salt and pepper to taste
1. Press garlic and let sit for 5 minutes. (Why? See page 261.)
2. Combine the marinade ingredients and Lamb chops in a bowl or plastic bag with seal. Marinate in refrigerator 2 hours to overnight. If you don’t have time to marinate, let the Lamb chops sit in marinade for at least 10 minutes.
3. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be about 5–7 inches from the heat source.
Rosemary “Quick Broiled” Lamb
4. Remove Lamb chops from marinade. Using a hot pad, pull the pan out from the broiler, place the Lamb chops on the pan and return to the broiler. They cook very quickly as they are cooking on both sides simultaneously. Do not turn.
5. Broil for 7–10 minutes for medium-rare, depending on the thickness of the chops. They are done when the internal temperature is 135°F (57°C). For medium-well chops, cook 2–3 minutes longer.
SERVES 2
Flavor Tips: Try these 4 great serving suggestions with the recipe above.
1. Lamb is enhanced by mint, thyme, cinnamon and oregano.
2. Chopped mint leaves or mint jelly and finely sliced scallions (green onions) complement the flavor of Lamb.
3. Serve the “Quick Broiled” Lamb Recipe with Puréed Navy Beans (see page 627).
4. Lamb with Dijon Mustard: Combine Dijon mustard and fresh thyme with extra virgin olive oil and serve on “Quick Broiled” Lamb recipe.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Lamb, and I will share them with others through our website at www.whfoods.org.
2 QUICK SERVING IDEAS for LAMB:
1. Middle Eastern Wrap: On a flour tortilla, place a romaine leaf, fresh mint leaves, low-fat yogurt, a dash of ground cumin and strips of cooked Lamb loin.
2. Lamb Burger with Yogurt: Ground Lamb makes a delicious burger. Try it seasoned with dried spices such as cumin or rosemary and salt and pepper to taste. Top with low-fat yogurt and sliced scallions.
health benefits of lamb
Provides a Very Good Source of Protein
Lamb is a very good source of protein. The structure of the human body is built on protein. Animal and plant sources of protein provide amino acids that the body rearranges into patterns the body can use. The proteins synthesized by the body have a variety of very important functions including the production of: structural proteins that maintain the integrity of the muscles, connective tissues, hair, skin and nails; enzymes and hormones, necessary to spark chemical reactions in the body; transport proteins, which carry substances, such as oxygen and nutrients, to body tissues; and antibodies, which play an important role in the immune system.
Promotes Healthy Immune Function
Lamb is a good source of zinc, a mineral that plays a critical role in supporting immune function. It protects against free-radical damage, is required for proper white cell function, promotes the destruction of foreign particles and microorganisms and is necessary for the activation of serum thymic factor—a thymus hormone with profound immune-enhancing actions. It also inhibits replication of several viruses, including those that cause the common cold.
Promotes Heart Health
Lamb is a very good source of selenium, a mineral that has powerful antioxidant activity. In many instances of heart disease, for example, where oxidative stress has been shown to be the source of blood vessel damage, low intake of selenium has been identified as a contributing factor to the disease. In addition, Lamb is a good source of vitamin B12, which is important for keeping homocysteine levels in check. Since homocysteine directly damages artery walls, the vitamin B12 provided by Lamb may help to reduce risk of cardiovascular disease.
A Hypoallergenic Food
Lamb is considered to be a hypoallergenic food. Most people do not have adverse food sensitivity reactions to Lamb as they may to beef or poultry. As such, Lamb is usually included on elimination diets and other hypoallergenic diets.
Additional Health-Promoting Benefits of Lamb
Lamb is also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include energy-producing niacin and phosphorus, and sleep-promoting tryptophan.
chicken
highlights
If there is one word that describes Chicken, it is versatility. Roasted, broiled or sautéed, Chicken can be combined with a wide range of herbs and spices to make a delicious, flavorful and nutritious meal. From southern fried Chicken to tandoori Chicken to homemade Chicken soup, Chicken is appreciated and valued by people of all ages and diverse ethnic backgrounds. The “Healthiest Way of Cooking” methods will help you prepare moist and flavorful Chicken with the greatest nutritional value.
why chicken should be part of your healthiest way of eating
If you are looking for a way to reduce the fat content of your meals by almost half, try substituting lean, skinned Chicken breast for red meat as part of your “Healthiest Way of Eating.” Chicken is a great source of protein and a very good source of niacin, an important B vitamin that may help protect against genetic (DNA) damage. (For more on the Health Benefits of Chicken and a complete analysis of its content of over 60 nutrients, see page 580.)
varieties of chicken
The practice of raising Chickens for food is ancient, with the first domestication of poultry thought to have occurred in southern Asia over 4,000 years ago. Today, the most popular varieties of Chicken include:
ORGANIC
Organically grown Chickens have been fed an organically grown diet without the use of hormones or antibiotics. They have been raised under humane conditions; they are not allowed to be overcrowded and must have periodic access to the outdoors and direct sunlight.
FREE-RANGE CHICKENS
They have been allowed to run freely in the farmyard rather than being raised in coops. Some believe that this method of raising Chickens makes for more flavorful meat. Free-Range Chickens are not necessarily organic.
BROILER/FRYERS
Not limited to just broiling or frying, these all-purpose Chickens can also be poached, steamed, grilled or roasted. They are, however, not a good choice for stewing. Broiler/Fryers average in weight from two and one-half to five pounds and are approximately eight weeks old when brought to market.
ROASTERS
This variety can be roasted, grilled, braised or stewed. They average from three and one-half to five pounds and are brought to market when they are three to five months old.
STEWING CHICKENS
Tough, but flavorful, they are best for stewing, braising and making stock. Stewing Chickens are mature Chickens that weigh from four to six pounds and are usually about one year old.
CAPONS
These are surgically castrated male Chickens. This procedure results in birds that can weigh about 10 pounds at a very young age. They have a large proportion of white meat but the thick layer of fat under the skin makes them fattier than most other varieties. They are best roasted.
CORNISH GAME HENS
This is a hybrid cross between a Cornish Game Cock and a White Plymouth Rock Chicken. They weigh from three quarters to two pounds, are very low in fat and can be roasted, broiled, braised or sautéed.
the peak season
Chicken is available year-round.
biochemical considerations
Chicken is a food associated with allergic reactions, which may be of concern to some individuals. (For more on Food Allergies, see page 719.)
4 steps for the best tasting and most nutritious chicken
Turning Chicken into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select chicken
You can select the best Chicken by choosing ones that have a solid and plump shape with a rounded breast and a fresh smell. Whether purchasing a whole Chicken or Chicken parts, the Chicken should feel pliable when gently pressed. The color of the Chicken’s skin, white or yellow, does not have any bearing on its nutritional value. Regardless of color, the skin should be opaque and not spotted.
If possible, purchase Chicken that has been organically raised or that is “free-range” since these methods of poultry raising are both more humane and produce Chickens that are tastier and healthier to eat. You will also not have concerns over the presence of hormone and antibiotics in organically raised Chicken.
Check the sell-by date on the package, and be sure that it has not expired.
If purchasing frozen Chicken, I make sure that it is frozen solid and does not have any ice deposits or freezer burn. Additionally, avoid frozen Chicken that has frozen liquid in the package as this is an indication that it has been defrosted and refrozen.
2. the best way to store chicken
Chicken should be stored in the coldest section of your refrigerator. Do not remove Chicken from its packaging until you are ready to prepare it. Check to see if the packaging leaks before storing. If it leaks, rewrap it securely before storing. This is very important to make sure that the Chicken does not contaminate other foods in the refrigerator. Refrigerated raw Chicken can keep for 2 to 3 days.
Place fresh Chicken in a storage bag, place in a bowl and cover it with ice or an ice pack to reduce its temperature; this will help it remain fresh and extend its storage time.
3. the best way to prepare chicken
When handling raw Chicken, be extremely careful that it does not come in contact with other foods, especially those that will be served uncooked, because raw poultry can contain Salmonella bacteria. In fact, you should use a separate plastic cutting board for meats. If you don’t use a separate board, make sure you wash your hands and cutting board very well with hot soapy water after handling Chicken. It is a good idea to add two TBS of bleach to two cups of water in a spray bottle and use this mixture to clean your cutting board. Spray your cutting board with this mixture and let it sit for 20 minutes to allow the bleach to evaporate.
If your recipe requires marinating, you should always do so in the refrigerator as the meat is very sensitive to heat, which increases the chances of spoilage. When defrosting a frozen Chicken, do so in the refrigerator and not at room temperature. Place it on a plate to capture any liquid drippings.
4. the healthiest way of cooking chicken
The “Healthiest Way of Cooking” Chicken is to use methods that keep it moist and tender. While it is important not to overcook Chicken as it dries out and gets tough quickly, it is also important not to undercook Chicken because of the risk of Salmonella poisoning. Test for an interior temperature of 165°F (74°C) to ensure that Chicken is done.
I have found “Quick Broil” to be the best method when cooking whole pieces (e.g., breasts) of Chicken. The Chicken cooks quickly and leaving the skin on while cooking helps retain moisture and keeps the pieces tender. Remove the skin before serving. (For more on “Quick Broil,” see page 60.)
7-Minute “Healthy Sautéed” Chicken with Asparagus
This is a quick and easy way to prepare Chicken with a vegetable for a one-dish meal. Preheating the pan helps to seal the juices in the Chicken.
¾ lb Chicken breast
2 TBS + 1 TBS Chicken broth
1 lb asparagus, ends removed, stalks cut into 2-inch pieces
2 cloves garlic
3 TBS extra virgin olive oil
1 + 1 tsp fresh lemon juice
Salt and pepper to taste
1. Press or chop garlic and let it sit for 5 minutes. (Why?, see page 261.)
2. Bring 2 TBS Chicken broth to a boil over medium heat in a stainless steel skillet.
3. While broth is heating, rub the Chicken breast with 1 tsp fresh lemon juice, salt and pepper, and cut into 1-inch cubes.
4. When broth begins to bubble, place the Chicken in skillet and stir frequently for 3 minutes until golden brown.
5. Add asparagus and remaining 1 TBS broth to the Chicken, cover, and cook for 4 minutes, stirring occasionally.
6. Dress with garlic, 1 tsp lemon juice, extra virgin olive oil, and salt and pepper to taste.
SERVES 2
For an Asian flavor, add tamari (soy sauce), ginger, and rice vinegar, and replace black pepper with white pepper.
“Healthy Roasting” is the best method when cooking a whole Chicken. It is best to leave the skin on to retain moisture; remove the skin before serving. (For more on Roasting, see page 61.)
“Healthy Sautéing” is best when cooking small, cut-up pieces of Chicken. The pieces take just minutes to cook, and it is a great way to combine Chicken with a variety of vegetables for a complete meal. (For more on “Healthy Sautéing,” see page 57.)
While grilled Chicken tastes great, make sure it does not burn. It is best to grill Chicken on an area without a direct flame as the temperatures directly above or below the flame can reach as high as 500°F to 1000°F (260°–538°C). Extra care should be taken when grilling as burning Chicken can damage nutrients and create free radicals that can be harmful to your health. (For more on Grilling, see page 61.)
Methods Not Recommended for Cooking Chicken
COOKING WITH OIL
I don’t recommend cooking Chicken in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals. (For more on Why it is Important to Cook Without Heated Oils, see page 52.)
Homemade Low-Fat Chicken Broth
Many recipes in this book call for Chicken broth as a replacement for oil. Now you can make your own broth and store it in the freezer in handy amounts.
2–3 lb whole Chicken, cut into serving pieces
6 cups of water
1 medium onion, halved and pierced with 2 cloves garlic
1 carrot, halved
1 stalk celery including leaves, halved
2 bay leaves
3 sprigs parsley
1/2 tsp dried basil, sage or thyme
1. Place Chicken pieces and water in a large soup pot. Bring to a boil, reduce heat and skim off particles that rise to the surface.
2. Add remaining ingredients and simmer gently uncovered for 2 hours.
3. Strain broth through a fine sieve. Discard vegetables. Save Chicken for another use.
4. Let broth stand at room temperature until lukewarm, then refrigerate for several hours or overnight. Before using, skim off all the fat that has risen to the surface.
MAKES 3 CUPS
STEP-BY-STEP RECIPE
The Healthiest Ways of Cooking Chicken
7-Minute “Quick Broiled” Chicken
For the best flavor and moistness, I recommend the “Quick Broil” method to cook boneless Chicken breasts. Be sure to leave the skin on while cooking.
2 6-oz boneless Chicken breasts
2 tsp fresh lemon juice
Sea salt and pepper to taste
Dressing:
2 cloves garlic, chopped
3 TBS extra virgin olive oil
2 tsp fresh lemon juice
Sea salt and pepper to taste
Optional: Add rosemary, sage or Dijon mustard to dressing
1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 6 inches from the heat source for about 10 minutes to get it very hot.
2. While the pan is heating, rinse Chicken, pat it dry and season it with lemon juice, salt and pepper.
3. Leaving the skin on, place the breast (skin side up) on the hot pan. It is not necessary to turn the breast because it is cooking on both sides at once. Depending on the size, it should be cooked in about 7 minutes. Remove the skin before serving; it is left on to keep it moist while broiling. The breast is done when it is moist, yet its liquid runs clear when pierced. The inside temperature needs to reach 165°F (74°C).
“Quick Broiled” Chicken
4. Dress with garlic, lemon juice, extra virgin olive oil, and salt and pepper to taste. Add rosemary, sage or Dijon mustard to the dressing for a tasty variation.
COOKING HINT:
This recipe is best if the Chicken breasts are small. Larger breasts will take longer to cook. If you use thighs for this recipe, be sure to use boneless thighs or they will take much longer to cook.
SERVES 2
Flavor Tips: Try these 10 great serving suggestions with the recipe above.
1. You have unlimited options for the seasonings you can use on your Chicken. Poultry seasoning is a traditional favorite. Add seasonings to the dressing.
2. Smother cooked Chicken with “Healthy Sautéed” onions, red peppers and thyme.
3. Coat skinned Chicken with Dijon or honey mustard before broiling.
4. Top cooked Chicken breasts with salsa and diced avocado.
5. Add capers to the dressing recipe.
6. “Quick Broiled” Chicken breast topped with an herbal vinaigrette (see page 143) over mixed salad greens makes a great lunch.
7. Add boneless, skinless Chicken pieces to your vegetable stir-fry for a healthy addition of protein.
8. Top cooked Chicken breasts with pesto.
9. Curry Chicken Salad: Dice the 7-Minute “Quick Broiled” Chicken. Combine with sliced dried apricots, dried cranberries, diced celery, chopped almonds, lemon juice, extra virgin olive oil, curry powder, and sea salt and cayenne pepper to taste.
10. Chicken Salad: Combine cooked Chicken chunks, corn kernels, cooked green beans, fresh basil strips and Mediterranean dressing (page 331). Toss together and serve over fresh greens.
COOKING HINT:
For boneless breasts, the internal temperature should read 165°F (74°C). For a whole Chicken, the internal breast temperature should read 180°F (82°C).
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Chicken, and I will share them with others through our website at www.whfoods.org.
health benefits of chicken
Promotes Optimal Health
Chicken is a very good source of the B vitamin, niacin. Components of DNA require niacin, and a deficiency of niacin (as well as other B-complex vitamins) has been directly linked to genetic (DNA) damage. Chicken is also a good source of the trace mineral, selenium, an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems and immune function. Accumulated evidence from prospective studies, intervention trials and studies on animal models of cancer has suggested a strong inverse correlation between selenium intake and cancer incidence.
Promotes Energy Production
Chicken is also a good source of vitamin B6. Its concentration of niacin and vitamin B6 makes Chicken helpful in supporting energy metabolism because these B vitamins are involved as cofactors that help enzymes throughout the body guide metabolic reactions. Niacin is essential for the conversion of the body’s proteins, fats and carbohydrates into usable energy and helps optimize blood sugar regulation. Vitamin B6 is essential for the body’s processing of carbohydrates, especially the breakdown of glycogen. Chicken is also a good source of phosphorus, a mineral that is an essential part of the ATP molecule that fuels the activities of our cells.
Promotes Heart Health
In addition to its role in energy metabolism, vitamin B6 plays a pivotal role in the basic cellular process of methylation, through which methyl groups are transferred from one molecule to another. When levels of B6 are inadequate, the availability of methyl groups is also reduced. This has a variety of effects, including that potentially dangerous molecules that would normally be quickly changed into other benign molecules not only do not change, but accumulate. One such molecule, homocysteine, is so damaging to blood vessel walls that high levels are considered a significant risk factor for cardiovascular disease.
Promotes Bone Health
Chicken is a very good source of protein. In addition to its numerous important physiological functions, dietary protein may be important in preventing bone loss in older people. In one study, the 70 to 90 year old men and women with the highest protein intakes lost significantly less bone over a four-year period than those who consumed less protein. Animal protein, as well as overall protein intake, was associated with preserving bone.
Additional Health-Promoting Benefit of Chicken
Chicken is also a concentrated source of sleep-promoting tryptophan.
Here are questions I received from readers of the whfoods.org website about Chicken:
Q How much nutrition is destroyed in Chicken if I stew it in a Dutch oven on the stove and then freeze small servings to be used later?
A Since eating raw Chicken is not an option, your question really focuses on two issues: using a Dutch oven versus other types of cooking method and the impact of freezing. I’ll answer it from these perspectives.
In the context of an overall meal plan, Chicken is a noteworthy source of protein (and the amino acid tryptophan), several B vitamins (including B3 and B6) and the mineral selenium. I don’t see any need to worry about your Dutch oven, or your freezing of servings, when it comes to the protein content. With respect to the B vitamins, there is definitely more nutrient loss with prolonged heating than with minimal heating of the Chicken, so if your Dutch oven recipes take less time than other methods, it may offer nutritional benefits. Freezing should not have that much of an effect on the B vitamin content.
Q What is the best way to cook Chicken? I think it’s boiling while my friend says it’s grilling.
A If “best” means nutritionally the best, boiling or grilling are probably fairly comparable. Boiling Chicken does not lose nutrients the same way as when you boil vegetables. If “best” also includes taste, grilling is probably more tasty.
Chicken is prepared in different ways for different types of dishes. Boiling Chicken is usually best when you are preparing a soup and you want the Chicken flavor to transfer to the liquid to make a tasty soup stock.
Grilling concentrates the flavor of the Chicken as the juices are locked inside the meat. However, grilled Chicken can be easily burnt and burnt meat contains compounds that have been found to be harmful to your health. If you want to grill your Chicken try to keep it away from direct flames and be careful not to burn it.
No matter how you prepare your Chicken, it is best to remove the skin before eating since the skin is rich in saturated fats. But cook your Chicken with the skin on and remove it after cooking, so it will remain moist. This is especially important when cooking breasts, which tend to be dry.
Q Can you please tell me more about the relationship of protein intake to bone loss and osteoporosis? Some of what I’ve read indicates that any animal-source food (including dairy products) contributes to the loss of calcium via calcium drain through the kidneys.
A It is true that excess protein intake increases a person’s risk of osteoporosis. This is because bones work best in a slightly alkaline body, but high-protein diets require the body to release more acids as a means of helping to digest the protein. When these acids are released, and the body becomes more acidic, the body then responds and tries to buffer this acidity by withdrawing alkaline minerals like calcium from the bones. In clinical research studies, raising daily protein intake from 47 to 142 grams doubles the excretion of calcium in the urine. If you think about the intake of protein in the U.S., for example, it is pretty concentrated mainly because of the high consumption of animal meats.
I think that it may be OK for people who are not sensitive to dairy products, who like these foods and for whom they are not contraindicated to consume “some” cow’s milk, yogurt and cheese since these foods are concentrated sources of calcium (which meats are not). The “some” reflects a balance in intake—not having it be a main feature of a diet but rather an accessory to the diet.
With a balanced approach to consuming dairy products, you will not consume nearly as much protein as you would from animal products. Eight ounces of low-fat yogurt has about 13 grams of protein while four ounces of lean meat has over 32 grams.
That is not to say that I promote the use of dairy products for everyone, and I respect that many people, for various reasons, do not want to consume them. I also believe that a person can help support their bone health through a balanced plant-based diet (without the addition of dairy products). That is because many vegetables and legumes are rich in not only calcium but also other nutrients that are intrinsically important to bone health—magnesium, copper, zinc and manganese, to name a few.
turkey
highlights
Turkeys have long played a role in the history of the United States. Benjamin Franklin so revered the Turkey that he wanted it to be the national bird and was disappointed when the eagle was chosen instead. For most Americans, Turkey evokes images of the Pilgrims, the first Thanksgiving dinner and the holiday season, although it is no longer reserved for just special occasions. From sandwiches to salads to the popular Turkey burger, we now enjoy this low-fat, high-quality protein food year-round. I want to share with you how the “Healthiest Way of Cooking” Turkey can help bring out its flavor, maximize its nutritional benefits and make it a quick, easy and nutritious addition to your “Healthiest Way of Eating.”
why turkey should be part of your healthiest way of eating
Turkey is a concentrated source of protein. One of the great advantages of Turkey is that the fat from Turkey can be easily removed, thereby making it one of the leanest sources of protein with about half the saturated fat found in red meat. Turkey also contains vitamin B6 and niacin, which are important for energy production. (For more on the Health Benefits of Turkey and a complete analysis of its content of over 60 nutrients, see page 586.)
varieties of turkey
Turkeys are native to the United States and Mexico and were a traditional food of the Native Americans. Christopher Columbus took Turkeys back with him to Europe from the New World, and by the 16th century, they were domestically raised in Italy, France and England. The rise in popularity of Turkey has spurred the availability of different varieties and cuts of Turkey:
FRYER/ROASTER
Weighing from five to nine pounds, these are the youngest and most tender of the Turkey varieties. They are good roasted or broiled.
HENS
This variety is thought to contain a greater proportion of white meat. Weighing from eight to eighteen pounds, they are good roasted or broiled.
TOM TURKEYS
Tom Turkeys weigh up to twenty-four pounds, and some people believe that they are tastier than Hen Turkeys. They can be roasted or broiled.
TURKEY PARTS
Today, Turkey parts such as breasts, breast steaks, cutlets, tenderloins, thighs, drumsticks and wings are readily available.
GROUND TURKEY
If made from light meat, ground Turkey can be a leaner substitute for ground beef. Most ground Turkey, however, contains dark meat, and a large percentage of its calories are derived from fat. If purchasing frozen ground Turkey, read the label to ensure that there are no additives or preservatives included.
ORGANIC
Organically raised Turkeys have been fed an organically grown diet, are not routinely treated with hormones or antibiotics and are raised under humane conditions. They are not allowed to be overcrowded and must have periodic access to the outdoors and direct sunlight.
WILD TURKEY
Recently domesticated Wild Turkeys are smaller and have darker meat, a richer and more intense flavor, and firmer texture than Hen or Tom Turkeys.
the peak season
Turkey is available year-round.
biochemical considerations
Turkey can be a significant source of dietary cholesterol (84 mg in a 4-ounce serving). Almost all of the fat in Turkey is found in the skin, and dark meat is higher in fat than light meat. Check labels carefully if you use Turkey cold cuts because food processors may combine the dark meat of the animal along with organ meats like heart and gizzards, which increases the fat content.
4 steps for the best tasting and most nutritious turkey
Turning Turkey into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select turkey
You can select the most flavorful Turkey by looking for ones that have a solid and plump shape with a rounded breast. Whether purchasing a whole Turkey or Turkey parts, the Turkey should feel pliable when gently pressed. The color of the Turkey’s skin, white or yellow, does not have any bearing on its nutritional value. Regardless of color, the skin should be opaque and not spotted.
If possible, purchase Turkey that has been organically raised or that is “free-range” since these methods of poultry raising are both more humane and produce Turkeys that are tastier and healthier to eat. Organically raised Turkeys are not administered hormones or antibiotics like most of their conventionally raised counterparts. (For more on Organic Meats, see, page 565.)
Avoid Turkey that has an “off” smell. Check the sell-by date on the package, and be sure that it has not expired.
If purchasing frozen Turkey, I make sure that it is frozen solid and does not have any ice deposits or freezer burn. Additionally, avoid frozen Turkey that has frozen liquid in the package as this is an indication that it has been defrosted and refrozen.
2. the best way to store turkey
Turkey should be stored in the coldest section of your refrigerator (usually at the bottom and towards the back). If the store packaging is intact and secure, store it this way since this will reduce the amount of handling. If the packaging is not secure, and it seems as if the Turkey liquid will leak, rewrap it securely before storing. This is very important to make sure that the Turkey does not contaminate other foods in the refrigerator. If you buy a whole Turkey with giblets, remove the giblets because they spoil quickly; store them in another container and rewrap the Turkey. Remember to always store the Turkey meat separately from any stuffing or gravy you have prepared. Raw Turkey will last about 5–7 days if refrigerated.
3. the best way to prepare turkey
Make sure you defrost your frozen Turkey in the refrigerator with a plate under it to catch the liquid as it defrosts.
When handling raw Turkey, be extremely careful that it does not come in contact with other foods, especially those that will be served uncooked, because raw poultry can contain Salmonella bacteria. In fact, you should use a separate plastic cutting board for meats. If you don’t use separate boards, make sure you wash your hands and cutting board very well with hot soapy water after handling Turkey. It is a good idea to add two TBS of bleach to two cups of water in a spray bottle and use this mixture to clean your cutting board. Spray your cutting board with this mixture and let sit for 20 minutes to allow the bleach to evaporate.
4. the healthiest way of cooking turkey
The “Healthiest Way of Cooking” Turkey is to use methods that keep it moist and tender. Turkey dries out and gets tough quickly, so it is important not to overcook it. It is also important to not undercook Turkey because of the risk of Salmonella poisoning. Turkey with no stuffing takes 15 minutes per pound at 350°F (175°C). Turkey with stuffing will take 20 minutes per pound at 350°F (175°C). For example, a 10 pound Turkey that is not stuffed will take about 2½ hours to roast. A stuffed 10 pound Turkey will take about 3 hours. Test to be sure the thickest part of the thigh reaches a temperature of 165°F to 170°F (74–77°C) to ensure that your Turkey is done.
I have found roasting to be the best way to prepare Turkey. Although roasting takes a long time, it is the most flavorful way of preparing Turkey.
Methods Not Recommended for Cooking Turkey
COOKING WITH OIL
I don’t recommend cooking Turkey in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals. (For more on Why it is Important to Cook Without Heated Oils, see page 52.)
5-Minute Asian Turkey Sauté
A tasty dish in minutes!
2 TBS + 2 TBS low-sodium chicken broth
1/2 small red onion, diced fine
2 cups shiitake mushrooms, diced fine
6 snow peas, diced
6 ounces ground Turkey
2 tsp + 1 tsp fresh minced ginger
1 tsp + 1 tsp minced garlic
1 TBS + 1 TBS tamari (soy sauce)
2 TBS extra virgin olive oil
Optional: 1 avocado, diced
1. Mince garlic and let sit for 5 minutes. (Why?, see page 261.)
2. Heat 2 TBS broth in a 12-inch stainless steel skillet until it begins to steam.
3. Add onion, mushrooms and snow peas. Sauté in the broth for about 1 minute over medium-high heat, stirring constantly.
4. Add 2 TBS chicken broth, 1 TBS tamari, ground Turkey, 2 tsp ginger and 1 tsp garlic. Continue to sauté for 2 minutes, breaking up Turkey pieces and cooking until all the pink is gone from the meat.
5. Remove from the burner and season with 1 TBS tamari, 1 tsp garlic, 1 tsp ginger, ground pepper and extra virgin olive oil.
This dish is best served cold with the diced avocado. Try it in a wrap!
Here is a question I received from a reader of the whfoods.org website about Turkey:
Q I was wondering what the best way to eat Turkey was. More specifically, how does organic ground Turkey compare to a plain slice of white meat Turkey?
A As your question addresses two separate issues, I will address them that way. One is the question of organic versus conventionally raised poultry and the other is how ground Turkey compares to a slice of white meat Turkey.
I always recommend organically raised varieties of meats and poultry over conventionally raised varieties. Organically raised poultry have not been given hormones to promote growth, excessive amounts of feed additives, drugs in the absence of illness or supplements above those required for adequate nutrition. Organic production is managed with the intent to integrate cultural, biological and mechanical practices to promote the cycling of resources and to promote ecological balance and biodiversity. These practices help to protect the soil and groundwater and provide health-promoting conditions for animals, all of which ultimately help promote the health of the consumer. These are some of the reasons that I strongly urge people to consume meats, such as Turkey that are organically raised.
The nutritional profile of white meat versus ground Turkey does vary. While there may still be a place in your “Healthiest Way of Eating” for ground Turkey, it has more calories, saturated fat and protein than white Turkey meat.
STEP-BY-STEP RECIPE
The Healthiest Ways of Cooking Turkey
Roasted Turkey
I recommend roasting Turkey to bring out its best flavor, although you will have to allot several hours for cooking. Add 15 minutes for each pound of Turkey to calculate cooking time for Turkey larger than 15 pounds.
1 hen Turkey, approximately 12–15 lbs
3 TBS fresh lemon juice
Sea salt and pepper to taste
1. Rub lemon juice and salt and pepper on the outside of the Turkey, then lift up the skin where you can and rub these seasonings directly on the flesh.
2. Preheat the oven to 350°F (175°C). Place the Turkey, breast side down, in a shallow roasting pan. Roast 15 minutes for each pound.
3. Turn the Turkey over 30–60 minutes (depending on size) before it is done. The internal temperature should read 125°F (74°C) when you turn it. Turn the heat up to 400°F (200°C) for the remaining roasting time.
When the Turkey is done, its internal temperature should read about 165°F to 170°F (74°C to 77°C) with thermometer inserted in the mid-thigh. Remove the bird to a platter, and let sit for 15–20 minutes before carving to allow the juices to be redistributed and the meat to become moist throughout.
Roasted Turkey
For roasted boneless breasts, the internal temperature should read 170°F (77°C).
SERVES 10–12
Flavor Tips: Try these 9 great serving suggestions with the recipe above.
1. Serve with Cranberry Relish (see page 413).
2. Sage, thyme and curry powder complement Turkey.
3. Serve Turkey with cooked spinach and grated low-fat Parmesan cheese.
4. A mixture of low-fat plain yogurt and Dijon mustard makes a creamy topping for sliced Turkey or a tasty sauce for a Turkey burger.
5. Make a chutney to serve with cooked Turkey. Combine strips of 8 dried apricots, 1 tsp curry powder, 1 TBS fresh minced ginger, 1 TBS apple juice, 1 tsp of cider vinegar and 3 TBS extra virgin olive oil. Let marinate until apricots are hydrated.
6. Romaine Turkey Wrap: Combine 1 cup of Turkey breast strips, 1 TBS dried cranberries, 1 medium avocado cut into 1/2inch cubes, 1/4 cup diced celery, 1 TBS lemon, 3 TBS juice and extra virgin olive oil. Wrap in romaine leaves.
7. Tortilla-Free Wrap: Drizzle 2 slices of cooked Turkey breast, sliced tomatoes, sprouts and thinly sliced sweet onion with Mediterranean dressing (see page 331). Roll up in a collard green leaf and enjoy!
8. Turkey Hash: “Healthy Sauté” 2 TBS diced red onion, 1/2 medium-size diced red pepper, 1 cup diced Roast Turkey, and salt and pepper to taste. Add hot chili sauce if desired. Serve with a poached egg on top.
9. Turkey with Ravigote Sauce: Top cold cooked Turkey with a sauce made by mixing 2 TBS fresh lemon juice, 3 TBS extra virgin olive oil, 3 TBS minced parsley, 1/4 minced sweet onion, 1 finely chopped sour pickle, 1 TBS rinsed capers, and sea salt and pepper to taste.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Turkey, and I will share them with others through our website at www.whfoods.org.
health benefits of turkey
A Very Good Source of Protein
Turkey is a very good source of protein. The structure of the human body is built on protein obtained from plant and animal sources. Once consumed, the amino acids found in proteins are rearranged into patterns that can be used by the body. The proteins synthesized by the body have a variety of very important functions including the production of structural proteins, enzymes, hormones, transport proteins and antibodies.
Promotes Optimal Health
Turkey is a very good source of the trace mineral, selenium, which is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems and immune function. Accumulated evidence from numerous human and animal studies on cancer has suggested a strong inverse correlation between selenium intake and the incidence of cancer. Turkey is also a good source of niacin, which helps to preserve cellular integrity. Components of DNA require niacin, and a deficiency of niacin (as well as other B-complex vitamins) has been directly linked to genetic (DNA) damage.
Promotes Heart Health
While meats naturally contain fat, Turkey’s total fat accounts for only 35% of its calories with 10% of its calories coming from saturated fat, amounts within the overall target range recommended by the 2005 U.S. Dietary Guidelines. Turkey is a good source of vitamin B6, necessary to metabolize homocysteine into other benign molecules. This has heart-health benefits since homocysteine can damage artery walls.
Promotes Energy Production
Both niacin and vitamin B6 are important for energy production. In addition to helping prevent damage to DNA, niacin is essential for the conversion of the body’s proteins, fats and carbohydrates into usable energy. As a component of a molecule called glucose tolerance factor, which optimizes insulin activity, niacin also plays an important role in blood sugar regulation. Vitamin B6 is essential for the body’s processing of carbohydrates, especially the breakdown of glycogen, the form in which sugar is stored in muscle cells and to a lesser extent in our liver. Turkey is a good source of phosphorus, which is a component of ATP, the energy molecule that fuels our cellular activities.
Additional Health-Promoting Benefit of Turkey
Turkey is also a concentrated source of sleep-promoting tryptophan.
beans & legumes
The numbers beside each food indicate their Total Nutrient-Richness. (For more details, see page 805.)