Monthly Meal: August 2008

Most commercial beef is raised on grass for most of its life, and then “finished on grain”: this translates to thousands of cows standing in piles of manure, eating corn and soy products that make them sick. Then there are organic beef producers, which feed their cattle organic corn products. While organic beef is much healthier for you than the average American beef product, the cows are still being fed something that they’re not meant to eat.

Cows are ruminants, meaning that they have enzymes and a stomach system designed for eating and digesting grass, something that humans can’t do very well. Eating corn will actually cause illness in cows, which is a major reason so many commercial cow operations use antibiotics to keep their cows well enough for slaughter. Eating grass is natural for cows, and (surprise!) it also makes their meat healthier for humans to eat.

Grass-fed beef is higher in Omega-3 fats, lower in overall fat, less cholesterol, and more goodies like vitamins and minerals. GRass-fed beef is more expensive, though, mostly because it takes years to fatten a steer for slaughter on a grass diet than on a fattening corn-based diet. So, you’re paying for a premium product that takes longer to produce, which results in less frequent consumption. Frankly, I think meat should be consumed on special occasions, maybe once a week. I don’t advocate vegetarianism because I know that most Americans love their meat; but I do recommend reducing the amount you consume, and making sure that the meat you do eat is pasture-raised. Eating a grass-fed steak once a week might actually cost you less than having grain-finished meat every night. Visit eatwild.com’s grass-fed beef finder, or ask for it at your local Whole Foods or natural foods store.

So, this month’s meal focuses on grass-fed beef, in case you hadn’t already guessed. Grass-fed ground beef makes delicious burgers, which are perfect for an August evening. (Yeah, I know I’m late on this meal and it’s now November, but burgers will work year-round.) If you grill, you can cook these burgers on the barbeque, but I haven’t included those instructions here because Ted is the grill-master at our house. I’m afraid I’m unschooled in barbeque technique, so I’m going to give instructions for cooking the burgers in a cast iron skillet. The flavor is great, and if you don’t know how to grill, it’s a great way to prepare burgers.

This recipe serves between four and six people, depending on how big or small you make the burger patties. Enjoy!

MAIN DISH

Grass-fed Beef Burgers

INGREDIENTS
-1 lb. ground grass-fed beef
-1/2 c. finely chopped yellow onion
-3 or 4 cloves garlic, peeled and chopped
-1 tsp. sea salt
-1 tsp. ground cumin
-1/2 tsp. paprika
-fixins’ (lettuce, tomato, onion, avocado, condiments, etc.)

DIRECTIONS
Heat a large cast iron skillet over medium heat. Mix all ingredients thoroughly in a large bowl. You’ll probably have to use your hands, so be ready to get in there. Form four or five balls and use the flat part of your palm to flatten them into burger shapes.

Place the burgers in the skillet and cook them for 5-10 minutes per side, depending on how “done” you like your burger. I like my burger well-cooked on the outside, with a thin little bit of pink on the inside; so my burgers cook for about 8 minutes per side. Cooking time will vary depending on your skillet, your stove, etc. so make sure you check the thickest burger for doneness.

While burgers are cooking, toast the buns, if desired. Serve burgers immediately, and garnish with fresh lettuce, tomato, onion, and avocado. You can also use cheese, ketchup, or mustard, if you’re into that.

SIDE DISH

Baked French Fries

INGREDIENTS
-dozen Yukon gold potatoes
-red palm oil, melted or soft
-sea salt
-ketchup (for dippin’)

DIRECTIONS
Preheat oven to 400ºF. Scrub potatoes under cold water. Slice potatoes in half, then proceed to slice wedges lengthwise from each half. Try to keep the fries as uniform in size as you can, so they all cook at about the same pace.

Cover a cookie sheet with aluminum foil, and rub it lightly with red palm oil. Lay the potato wedges side by side in rows, to maximize space. Using a basting brush, dip the brush in palm oil and brush it over the potato wedges evenly. Sprinkle them with sea salt to taste, and pop them in the oven.

Cook for about 10 minutes, then pull the fries out of the oven and carefully flip them (they’ll be very hot). Return fries to the oven, and cook for ten minutes more. Check them by inserting a fork into the largest pieces. If it slides in easily, they’re done. If the potatoes are still a bit hard in the center, cook them until they’re done.

If you like “crispy” fries, keep them in the oven until the edges turn golden brown, but watch for burning. You may have to turn them again if you do this.

Serve fries immediately along with the burger, and provide plenty of ketchup for dipping. My favorite ketchup is Wholemato, it’s ridiculously good, and it’s made with agave nectar instead of sugar.

DESSERT

Banana Milkshakes

I hope you saved room during dinner, because you aren’t going to want to miss these milkshakes. Use the following recipe for one shake, and repeat as necessary to make enough shakes for everyone at your table. Small kids can share one shake.

INGREDIENTS
-one banana (I love Earth University bananas at WFM)
-one scoop vanilla ice cream (we like Humboldt Creamery)
-1 c. grass-fed raw milk
-1/4 tsp. good-quality vanilla extract

Add all ingredients to blender, and blend until smooth. Adjust amounts of milk and ice cream to make the shake as thick as you prefer, and enjoy!

MUSIC

Album: Coldplay, Viva la Vida

Was there anyone who wasn’t listening to this album this summer? Yeah, I didn’t think it was nearly as good as X & Y, but dang, Viva la Vida was everywhere this summer. There’s nothing as American as a burger, fries, a shake, and an obsession with English rock bands.