Pete Evans and Dr. Mercola recently joined forces and created a new cookbook, “Fat for Fuel Ketogenic Cookbook.” In this book you’ll discover easy and delicious recipes, along with practical tips on how to follow a ketogenic eating plan. CLICK HERE to order your copy now.
Sirloin is one of the most popular and versatile cuts of beef, although it does come behind options such as rib eye, New York strip, beef tenderloin and T-bone steak.1 It’s a relatively lean cut, without a lot of marbling, and according to The Spruce, should be marinated or pounded to better tenderize the meat.
If you have a nice piece of sirloin at home but don’t know how to prepare it, check out this Mouthwatering Barbecued Sirloin With Mushrooms, Horseradish and Arugula recipe from internationally renowned chef Pete Evans. Evans and I have recently collaborated to create a Keto cookbook, which will feature various ketogenic recipes that can be prepared for everyday meals and special occasions. The cookbook will be out on November 14, so keep your eyes peeled!
Mouthwatering Barbecued Sirloin With Mushrooms, Horseradish and Arugula Recipe
Cook Time: 7 minutes
- Preheat barbecue until it’s hot. Coat the steaks with a little of the coconut oil and season with salt and pepper.
- Cook the steaks on one side for two to three minutes, then flip over and cook for another two to three minutes, or until cooked to your liking (avoid charring the meat).
- Remove the steaks from the heat, place on a plate and cover. Allow the steaks to rest for four to six minutes in a warm place.
- Heat the remaining coconut oil, add the mushrooms, garlic and thyme and sauté until the mushrooms are cooked through for two to four minutes. Season with salt and pepper, stir in the parsley, then remove from the heat and cover to keep warm.
- Toss the arugula with the olive oil, a squeeze of lemon juice and season with salt and pepper.
- Once the steaks have rested, return them to a very hot barbecue and cook for 30 seconds on each side to make sure they are warm.
- Place each steak on a serving plate, and then sprinkle with the horseradish. Serve the steaks with the salad, sautéed mushrooms and lemon wedges.
For more information on how to grill safely.click here
Savor This Mouthwatering Barbecued Sirloin With Mushrooms, Horseradish and Arugula Recipe Today
While this recipe might look like an average steak and salad combination, there is more than meets the eye. This delicious recipe can be served for simple gatherings or special occasions, and is sure to please even the pickiest of eaters. Its versatility is also a plus: You can use other leafy greens or vegetables as a side dish or add other spices to the marinade for an extra kick.
Why I Place Grass Fed Beef in High Regard
When choosing sirloin (or any other beef for that matter), I highly recommend purchasing only grass fed beef. Most beef sold in supermarkets or groceries comes from concentrated animal feeding operations (CAFOs), which are health catastrophes waiting to happen.
CAFO cows and steers are cramped in small spaces, where they're fed a diet of artificial feed and grains and given antibiotics and growth hormones, eventually producing meat with little to no nutritional value. But that's not even the worst part: CAFO cattle often have a high risk for being contaminated with harmful bacteria strains, which can eventually be passed on to people who eat the meat.
The increasing evidence on the effects of regenerative grazing methods promoted by grass fed beef production is another reason why you should consider this type of beef:
- Production of healthier meats can improve human health: Because grass fed cows and steers have access to grassland or pasture, which provides the bulk of their diet, they produce better-tasting and healthier milk and meat. Unlike CAFO beef, grass fed beef tends to have:
- A significantly better omega-6 to omega-3 ratio
- Higher amounts of conjugated linoleic acids (CLAs) and antioxidants
- Lower risk of E.coli infections
- Lower risk of being contaminated with antibiotic-resistant bacteria
- Improved animal welfare: Grass fed cattle tend to be healthier and require few, if any, drug treatments.
- Environmental protection: Regenerative grazing systems promoted by grass fed farms and farmers may help restore grasslands, build soil and protect water supplies.
- Carbon sequestering in the soil: This helps improve soil quality, offsets cattle methane emissions and aids in mitigating rising carbon dioxide levels in the atmosphere.
A trusted rancher is the best source for grass fed beef. Try contacting a rancher in or near your area. Some farmers are even willing to give you a tour of the farm and explain details regarding their operation.
If you don’t have access to a grass fed beef rancher and have to buy your meats at a supermarket or grocery, look for the American Grassfed Association (AGA) label. What’s great about the AGA is that they introduced grass fed standards and certification for American-grown grass fed beef and dairy. The AGA is so far the only organization that’s been able to guarantee that the meat comes from animals who were:2
- Fed a 100 percent forage diet
- Never been confined in a feedlot
- Never fed antibiotics or hormones
- Born and raised on American family farms (This is because the majority of grass fed meat sold in grocery stores is imported and lacks Country of Origin Labeling (COOL) labeling, meaning there’s no way to tell where the meat came from or what standards were followed)
- Majestic Mushroom’s Health Benefits
This recipe calls for two types of mushrooms: Swiss brown mushrooms and oyster mushrooms. However, did you know that nearly 100 mushroom species are currently being studied for their possible health-promoting benefits? Generally, while mushrooms are around 90 percent water by weight, the remaining 10 percent is made up of various minerals, vitamins and nutrients:
✓ Small amounts of fat
|✓ All of the essential amino acids (good sources of lysine and leucine)
✓ Bioactive molecules like terpenoids, steroids and phenols
✓ B vitamins (vitamins B2, B3 and B5)
Some antioxidants are also unique to mushrooms. One example is ergothioneine, which is being recognized as a “master antioxidant” by some scientists. Meanwhile, long-chain polysaccharides in mushrooms, particularly alpha and beta glucan molecules, have been linked to mushrooms’ beneficial effect on the immune system. These polysaccharides in mushrooms are also known to deliver anti-inflammatory, anti-ulcer, antitumorigenic and hypoglycemic capabilities.
When buying mushrooms, select only organically grown produce, since their flesh tends to easily absorb air and soil contaminants. Avoid picking mushrooms in the wild unless you are absolutely sure that you are familiar with the different varieties and have had experience picking mushrooms before. You can also try growing mushrooms at home. Not only is this an excellent option, but it’s a far safer alternative to picking wild mushrooms.
A Final Word on Grilling Foods
There's no denying that barbecuing or grilling delivers delectable flavor to meats. However, you should know about health hazards that can occur when you grill food, mainly because of the production of the following chemicals:
- Heterocyclic amines (HCAs): These chemicals are said to contain mutagenic properties, or possess the ability to cause DNA changes in lab animals, potentially increasing their cancer risk. More than 10 different HCAs have been identified after cooking meat and fish.
- Advanced glycation end products (AGEs): These highly oxidant compounds have been linked to increased inflammation and oxidative stress in the body,3 and damage caused by AGEs is said to be associated with cases of diabetes and cardiovascular diseases. In fact, studies showed that mice that ate AGE-rich diets suffered from kidney disease, diabetes, atherosclerosis and slow wound healing.4,5,6,7
- Polycyclic aromatic hydrocarbons (PAHs): Lab animals exposed to PAHs in their diets developed cancers of the skin, liver, stomach, digestive tract, lungs and blood (leukemia).8,9 The horrors of PAHs don’t end here, since PAHs from the fire or heat source can mingle with nitrogen from the meat being cooked and lead to production of nitrated PAHs (NPAHs), which are more carcinogenic.
The good news is there are techniques that can help mitigate risks caused by grilling foods and assist with lowering production of HCAs and AGEs.10 The next time you’re grilling foods, try adding these ingredients to the rub:
Virgin olive oil
Organically grown apples
You can also try these strategies to help with lowering health risks associated with grilling foods:11
Trim the fat: Remove skin from the chicken, trim fat from steaks and avoid grilling fatty sausages and ribs.
Fat that drips to the open flame or the grates can lead to flare-ups and spread PAHs onto clothing and food.
Skip the charring: Char or grill marks are an indicator of a build-up of AGEs and HCAs.
Instead, flip the meat frequently at a lower temperature, cook meat using indirect heat and remove burned or charred meat before eating.
Choose the color of the meats carefully: Opt for meat that’s medium-cooked instead of well-done to help reduce the amount of AGEs and HCAs in the food.
Use a meat thermometer to check the meat’s temperature. Place it in the center of the meat, away from bone fat or gristle.
Add fresh vegetables: Vegetables, which are loaded with antioxidants and phytochemicals, can help combat the harmful effects of grilling and assist with reducing the portion of meat that you can eat.12
|Avoid using barbecue sauces: Sauces made with tomato and/or sugars can double or triple your ingestion of toxic chemicals after 15 minutes of cooking.13
Soak the meat in beer before cooking: Marinating meats in beer may aid in reducing PAHs in the food.
Try precooking the meat: This can help remove some of the fat that may drip into the flame, and reduce your cooking time on the grill.
If foods are cooked for a shorter period of time in high heat, the number of AGEs that develop in the meat can be reduced.
Exercise caution when cleaning grates: Instead of cleaning grates with a wire brush, use safer options like nylon-bristle brushes or balls of tin foil.14
Inspect both the grates before using and your food before eating to ensure bristles aren’t stuck to the food.
About Pete Evans
Pete Evans is an internationally renowned chef who has joined forces with Dr. Mercola to create a healthy cookbook that’s loaded with delicious, unique Keto recipes, ideal for people who want to switch to a ketogenic diet. The “Fat for Fuel Ketogenic Cookbook” is the perfect tool to help get you started on your ketogenic journey. CLICK HERE to order your copy now.
Pete has had numerous noteworthy contributions to the culinary world. He has not only cooked for the general public, but he’s also cooked a royal banquet for the Prince and Princess of Denmark, a private dinner for Martha Stewart, and even represented his hometown at the gala GʼDay USA dinner for 600 in New York City.
Pete’s career has moved from the kitchen into the lounge room with many TV appearances including Lifestyle channel’s “Home” show, “Postcards from Home,” “FISH,” “My Kitchen Rules” and “A Moveable Feast.”
+ Sources and References