In the Red

Try these four de­li­cious and nu­tri­tious red meat meals for a fan­tas­tic source of pro­tein, iron and zinc

Figure Skater Fitness - - TABLE OF CONTENTS - by Ash­ley Leone

Red meat, in­clud­ing beef, pork, lamb, veal and goat, of­fers an ex­cel­lent source of pro­tein, iron, vi­ta­min B12 and zinc. For both health and en­vi­ron­men­tal rea­sons, choose lean pro­tein from a va­ri­ety of sources and ac­cord­ing to The Cana­dian Can­cer So­ci­ety, limit your red meat in­take to three 85g serv­ings per week. It’s a de­li­cious and wel­come al­ter­na­tive to your plant, fish, and chicken dishes. And don’t for­get to healthy diet in­cludes loads of veg­eta­bles, am­ple whole grains, and a lit­tle good fat from nuts and oils, too. Keep read­ing to find our how you can make it all come to­gether in these four fab­u­lous red meat dishes.


FOOD FACT: Choose lean cuts of beef with lit­tle mar­bling (i.e. flecks of fat within the cut). Eye of round roast and steak, sir­loin tip steak, top round roast and steak, bot­tom round roast and steak and top sir­loin steak are great choices.

THE PREP PROCESS: Cut the fat off the meat be­fore cook­ing. Com­bine strips of beef with broc­coli and scal­lions for a savoury meal you can cook in less than 30 min­utes. The key is stir-fry­ing the beef and veg­gies separately. The veg­eta­bles should be ten­der but firm. For the per­fect sauce, mix low sodium broth, low sodium soy sauce, hoi­son sauce, le­mon juice or rice vine­gar, sesame oil and a bit of corn­starch for thick­en­ing. Add the sauce to pan along with the cooked broc­coli and stir un­til thick­ened. Cook the udon noodles ac­cord­ing to pack­age di­rec­tions. Spoon stir-fried beef and broc­coli onto udon noodles and serve.


FOOD FACT: Iron is car­ried by our red blood cells and helps our body use oxy­gen. Low lev­els of iron can im­pair your ath­letic per­for­mance. The iron we eat is one of two forms: heme iron and non-heme iron. Heme iron is found in an­i­mal foods like red meat and non-heme iron is found in plant foods like dried beans, peas and lentils, some fruit and veg­eta­bles and for­ti­fied grains.

THE PREP PROCESS: Grill lamb and serve it along­side a salad of wild and brown rice mixed with chopped mint, pars­ley, scal­lions and pis­ta­chios, dried cran­ber­ries and fresh pome­gran­ate seeds all tossed in a vi­nai­grette. This meal makes the per­fect win­try hol­i­day meal, pack­ing in es­sen­tial post-work­out pro­tein along­side im­mune-strength­en­ing vi­ta­min C.


FOOD FACT: Just one ounce of cooked meat av­er­ages 7g of pro­tein. An­i­mal food sources also of­fer a high bi­o­log­i­cal value source of pro­tein, mean­ing that they con­tain all of the es­sen­tial amino acids. We need to eat foods con­tain­ing amino acids be­cause our body can­not make them, so red meat is a sim­ple way to get all of your es­sen­tial amino acids. Not to worry if you’re veg­e­tar­ian, you can still meet your amino acid re­quire­ments by choos­ing pro­tein from a va­ri­ety of sources such as, rice and beans or peanut but­ter and whole grain bread. Choos­ing high bi­o­log­i­cal value pro­tein foods is par­tic­u­larly help­ful af­ter ex­er­cise to build and re­pair mus­cle.

THE PREP PROCESS: This cur­ried salad is a tasty way to use up leftover cooked pork. First, cook bul­gur with chopped dates, broth, curry pow­der, cumin and green onions. Then chop mint, toma­toes and cu­cum­bers and com­bine with leftover pork and a squeeze of le­mon. Com­bine pork mix­ture with cooked bul­gur and top with fresh co­rian­der.

Newspapers in English

Newspapers from Canada

© PressReader. All rights reserved.