The beauty OF BEEF

Talk of beef makes many a mouth water. In t is age of nyama choma, beef is very widely consumed. Concerns abound however about how healthy beef is.

Beef can be part of a healthy diet if it is carefully selected and sensibly prepared. With the exception of fibre, beef contains most of the nutrients that our body needs. It is also a valuable source of essential minerals such as iodine, manganese, zinc, selenium, chromium, fluoride and silicon. The quantities of these minerals can vary, depending on the soil that supported the grazing or the commercial food given to the cows.

Beef is an excellent source of zinc that is readily available to the body. Zinc plays an important role in a number of metabolic processes in the body, and a deficiency adversely affects all body systems. Beef is a very rich source of protein. 25gms of beef provides more protein than two egg whites.

Many older people suffer from an insufficient intake of protein, leading to a loss of muscle strength and impairment of immune function. Including small amounts of beef in the diet of these old people gives them a big protein bonus. The complete protein in beef helps your body utilise the incomplete protein in vegetables, legumes and grains, when these foods are eaten along with beef. This is especially beneficial for a pregnant woman.

Beef supplies two kinds of iron, haeme and non-haeme iron. Plant foods such as spinach contain only non haeme iron. Eating a little beef with iron rich vegetables or legumes helps in the absorption of non-haeme iron. Beef liver is a good source of easily absorbed iron and vitamins A and B 12. Kidneys are also an extremely rich source of vitamin B12.

The impact of cooking
How beef is prepared and cooked affects the nutrients that it contains. By trimming off excess visible fat before cooking, the total fat of the finished dish is reduced.

Cooking meat over charcoal often chars or burns bits of the meat. This forms substances that have been shown to produce mutations in bacteria and may encourage the production of carcinogens. Roasting should be done in a grill or oven. The fat should be allowed to drip on the rack before the residual juices are used for gravy.

Below is a brief description of the various cuts of beef, and how best to prepare them for the family.

Beef sirloin
It is an iron rich protein source. It also supplies plenty of vitamin B12 and zinc. Sirloin is a cut from the loin and is most often sold as steak. It is tightly grained and chewy than fillet, but richer in flavour. T-bone steaks contain soft fillet as well as finer textured sirloin, separated by a T-shaped bone. The meat should be lean and bright red. Any fat around the edge should be white and not yellowish, and should be trimmed off before cooking. It can be cooked by grilling, braising and roasting.

Silverside and topside
Beef fillet, silverside and topside are the leanest cuts of beef. They are boneless cuts from the top of the leg. They are also sold as mince meat. Beef topside and silverside have very little marbling and should have little or no exterior fat. For the leanest mince meat, cut a piece of topside into cubes and chop in a food processor. Silverside can be pot-roasted or stewed and is popular as corned beef. Corned beef is processed, however, making it rich in salt and fat, and not very healthy for regular consumption. Topside is best braised or pot-roasted.

Rump and flank
Rump steak is lean yet rich in flavour. It supplies even more of vitamin B12 and B6 than other lean beef cuts, and is tasty and succulent. 100 gms of grilled rump steak supplies more potassium than a large banana. Rump steak should look red and juicy, without marbling or fat. It is very good for stir-fries and sautes. It can also be roasted or grilled.

A word about beef burgers …
The beef burger occupies a fairly low rung in the nutritional ladder. Commercially produced burgers are often high in fat. additives and preservatives. and may be made with low quality beef. If the burger is undercooked, it can harbour harmful bacteria. To enjoy healthy burgers, mince topside beef at home and prepare them yourself, avoiding additives and preservatives. If you must have a burger in a restaurant or fast food joint, ensure that it is cooked while you wait, and that it is served piping hot. Do not accept burgers that were made before you arrived, and never eat a lukewarm burger as you can suffer severe food poisoning.

END: PG 26 /39