In the Red
Try these four delicious and nutritious red meat meals for a fantastic source of protein, iron and zinc
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.
STIR-FRIED BEEF AND BROCCOLI WITH UDON NOODLES
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.
GRILLED LAMB WITH GRAIN SALAD
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.
CURRIED PORK BULGUR SALAD
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.