some advice from Kelly, the Kitchen Kop’s Blog:
5 Ways To Achieve Grass-Fed Beef Cooking Nirvana
I remember when I decided to “go grass-fed,” I enthusiastically brought home packages of grass-fed beef from the farmer’s market, only to be disappointed.
Why?
Because I was still cooking that marvelous meat as if it were the same as conventional meat.
So, if you want to know how to cook grass-fed beef, look no further.
First, let me say this only applies to 100% grass-fed and finished beef. Many “grass-fed” labeled meats these days ship the cattle off to feed lots to finish fattening up on grain (even many organic operations). That basically strips away all the nutritional and health benefits of eating grass-fed beef, as even 30 days in a feedlot can undo the balance of Omega 6:3 ratios and virtually eliminate the presence of that miracle-working CLA.
Don’t believe me? Take a look at the chart below, which I stole from Jo Robinson’s book Why Grassfed Is Best!
5 Ways To Achieve Grass-Fed Beef Cooking Nirvana
The biggest mistake people make when cooking grass-fed beef is over-cooking it. Following these rules will help ensure don’t make that mistake.
1. Lower the cooking temperature. Because grass-fed beef is leaner than its grain-fed counterpart, you need to cook it at a slightly lower temperature (at least 50 F) for 30-50% less time. Otherwise, you cook off the fat that’s there and are left with a dry, tough, unappealing mass of meat that’s lost many of its nutrients. (The more cooked your grass-fed beef, the more Omega 3s and CLA you lose.)
2. Invest in a meat thermomenter. You may know how to “eye” when conventional meat is done, but because grass-fed beef is leaner, you don’t have the same kind of wiggle room for mistakes. A meat thermometer will ensure you cook your meat just the way you like it — every time. The desired internal temperatures for grass-fed beef are:
- Rare — 120F
- Medium Rare — 125F
- Medium — 130F
- Medium Well — 135F
- Well — 140F
IMPORTANT NOTE! To achieve the desired temperature, remove the meat from heat when it’s about 10F shy of what’s on that list. The residual heat will finish cooking the meat over the next ten minutes as you let it rest.
3. Start steaks and roasts at room temperature. This is a good rule for all meats, but especially for grass-fed beef. By starting your meat at room temperature, it will take less time to reach the ideal internal temperature while cooking. This gentler cooking method will help your meat stay juicy and delicious.
4. Don’t play with your meat. Avoid the temptation to poke steaks or roasts with forks or pat burgers down with spatulas. This lets all that delicious fat escape, giving you a less juicy end result.
5. Give your meat a rest. When you’re done cooking your meat, let it rest for at least 10 minutes before slicing into it. This allows time for the escaped juices to get sucked back into the meat. If you don’t do this final step, you’ll slice into your meat only to have all the juices dribble out onto your cutting board or serving plate. What good are they there? You want them in each and every bite of meat you eat.
Premium Organic Farm
230183 Range Rd 284
Rocky View, ABT1X 0G9
403-203-3695
Grass Fed Beef - Cooking TipsSOURCE:
1. Your biggest culprit for tough grass fed beef is overcooking. This beef is made for rare to medium rare cooking. If you like well done beef, then cook your grass fed beef at very low temperatures in a sauce to add moisture.
2. Since grass fed beef is extremely low in fat, coat with virgin olive oil, truffle oil or a favorite light oil for flavor enhancement and easy browning. The oil will, also, prevent drying and sticking.
3. We recommend marinating your beef before cooking especially lean cuts like NY Strip and Sirloin Steak. Choose a recipe that doesn't mask the delicate flavor of grass fed beef but enhances the moisture content. A favorite marinade using lemon, vinegar, wine, beer or bourbon is a great choice. Some people use their favorite Italian salad dressing. If you choose to use bourbon, beer or vinegar, use slightly less than you would use for grain fed beef. Grass fed beef cooks quicker so the liquor or vinegar won't have as much time to cook off. For safe handling, always marinate in the refrigerator.
4. If you do not have time to marinate, just coat your thawed steak with your favorite rub, place on a solid surface, cover with plastic and pound your steak a few times to break down the connective tissue. As an added benefit your favorite rub will be pushed into your grass fed beef. Don't go overboard and flatten your beef unless your recipe calls for it. If you don't have a meat mallet, use a rolling pin or whatever you feel is safe and convenient.
5. Stove top cooking is great for any type of steak . . . including grass fed steak. You have more control over the temperature than on the grill. You can use butter in the final minutes when the heat is low to carry the taste of fresh garlic through the meat just like steak chefs.
6. Grass fed beef has high protein and low fat levels, the beef will usually require 30% less cooking time and will continue to cook when removed from heat. For this reason, remove the beef from your heat source 10 degrees before it reaches the desired temperature.
7. Use a thermometer to test for doneness and watch the thermometer carefully. Since grass fed beef cooks so quickly, your beef can go from perfectly cooked to overcooked in less than a minute.
8. Let the beef sit covered and in a warm place for 8 to 10 minutes after removing from heat to let the juices redistribute.
9. Never use a fork to turn your beef . . . precious juices will be lost. Always use tongs.
10. Reduce the temperature of your grain fed beef recipes by 50 degrees i.e. 275 degrees for roasting or at the lowest heat setting in a crock pot. The cooking time will still be the same or slightly shorter even at the lower temperature. Again . . . watch your meat thermometer and don't overcook your meat. Use moisture from sauces to add to the tenderness when cooking your roast.
11. Never use a microwave to thaw your grass fed beef. Either thaw your beef in the refrigerator or for quick thawing place your vacuum sealed package in water for a few minutes.
12. Bring your grass fed meat to room temperature before cooking . . . do not cook it cold straight from a refrigerator.
13. Always pre-heat your oven, pan or grill before cooking grass fed beef.
14. When grilling, sear the meat quickly over a high heat on each side to seal in its natural juices and then reduce the heat to a medium or low to finish the cooking process. Also, baste to add moisture throughout the grilling process. Don't forget grass fed beef requires 30% less cooking time so watch your thermometer and don't leave your steaks unattended.
15. When roasting, sear the beef first to lock in the juices and then place in a pre-heated oven. Save your leftovers . . . roasted grass fed beef slices make great healthy luncheon meats with no additives or preservatives.
16. When preparing hamburgers on the grill, use caramelized onions, olives or roasted peppers to add low fat moisture to the meat while cooking. We add zero fat to our burgers (they are 85% to 90% lean) . . . so some moisture is needed to compensate for the lack of fat. Make sure you do not overcook your burgers . . . 30% less cooking time is required.
DON'T!
· Don't overcook
· Don't microwave. This process can change the texture and flavor of beef, and reduce tenderness.
· Don't cook frozen or partially frozen beef - it causes the meat to be dry and tough.
· Don't defrost roasts or steaks in a microwave oven - it causes tough spots. Thaw in your refrigerator for 12-24hrs.
· Don't cook steaks to medium well or well done. If you usually like your meat well done, try a steak done to medium. Grass fed steaks have a different texture and taste at medium. If you are a die-hard well done fan, add a little marinade, and cook as slowly as possible.
Premium Organic Farm
230183 Range Rd 284
Rocky View, ABT1X 0G9
403-203-3695
Space it takes in a freezer for a side of beef:
1 box is 15 ½” X 8 ¼” X 7 ½” = 1.25 sq ft (Pure Country Meat box)
A side of beef is 6 – 8 boxes or 8 – 10 sq ft
Half of a side (1/4 of beef) is 3 – 4 boxes or 4 – 5 sq ft
YOUR CALGARY SOURCE
FOR GRASS FED BEEF:
Premium Organic Farm
Paul & Sheila Schneider
230183 Range Rd 284
Rocky View, ABT1X 0G9
403-203-3695
Grass-Fed Advantages
- Contains 4 times more CLA* than grain-fed beef
- Has an ideal Omega 6:3 ratio of 2:1
- Is high in branch chain amino acids
- Has a decreased risk of e.Coli bacteria, due to low pH of first stomach
- Provides 2-4 times more CLA* than grain-fed beef
- Has 1/3 LESS calories than grain-fed beef
- Has no solutions or chemicals added
- Is not irradiated
- Comes from 100% grass-fed and grass-finished cattle, with no antibiotics fed and no hormones added
Our grass-fed beef comes from cattle raised on our family farm; from birth to processing, the cattle consume hay (no grain (starch)). As we like to say, "Our cattle eat right so you can too!"
*CLA Benefits Include:
Anti-Carcinogenic
Increased Lean Body Mass
Prevents Arteriosclerosis
Slows or Halts Diabetes