Sometimes, you just can’t help but crave a delicious and savory meat dish — after all, meat is a great source of protein that’ll give you the energy you need throughout the day.
And when it comes to meat, you can’t go wrong with organic, grass-fed beef. Not only is it naturally leaner than grain-fed beef, but it’s loaded with omega-3s and other minerals and nutrients. Plus, it tastes much better — it’s rich and flavorful, just the way that beef should taste.
This Shredded Beef recipe from one of my Mercola staff, Rachel Saenz, blends the rich flavor of organic, grass-fed beef with fresh ingredients such as green peppers, tomatoes, and onions, creating a nutritious and well-balanced meat dish — you can also add serrano pepper for a spicy kick!
- 2 lbs. grass-fed beef stew chunks
- 2 cups homemade beef broth
- 1 small onion, sliced
- 2 green peppers, sliced
- 4 tomatoes, diced
- 2 cloves of garlic, minced
- 1 to 2 serrano peppers, diced (optional)
- 1 Tbsp. coconut oil
- ½ tsp. salt
- ½ tsp. pepper
Serving Size: 8
- Place beef in Dutch oven. Season with salt and pepper and add beef broth. Cover and cook over low heat for approximately 1 ½ to 2 hours or until beef is soft and easy to shred.
Keep an eye on the beef while cooking. If all the broth is absorbed, add about 1 cup of water to prevent burning.
- Remove beef from Dutch oven, reserve leftover juices. Shred beef using 2 forks.
- Add coconut oil to Dutch oven and place over medium/low heat. Add onions, green peppers, tomatoes, serrano peppers and garlic.
Cook until the onions have softened and juices from tomatoes have rendered, about 5 to 10 minutes.
- Serve with quinoa.
Note: If you’d like to make this dish spicier, add more serrano peppers. If you do not wish to have it spicy, omit the serrano peppers.
Why You Should Buy Only Grass-Fed and Grass-Finished Beef
If raised in its natural, grass-fed state, beef is a health food of the highest order. Unfortunately, most of the meats you buy in supermarkets come from confined animal feeding operations (CAFOs), and are contaminated with antibiotic-resistant pathogenic bacteria. Grass-fed beef does not pose this danger, as it comes from cows that are raised in safe and clean conditions and treated as humanely as possible.
However, keep in mind that the term “grass-fed” tends to be abused, and some producers misuse the term since the rules about it are still undefined. The truth is that most all calves are fed grass for a particular amount of time, but some are then shifted to a grain-based diet. This can greatly affect the nutritional value of the beef. Studies have found that the longer cattle are fed grain, the greater their omega-3 to -6 fatty acid balance becomes, with the ratio shifting in favor of omega-6s.
Remember that the key to high-quality grass-fed beef is the finishing. Optimal beef is both grass-fed and grass-finished beef. Joey Jones, creator of GrassFedNetwork.com, also advises thinking of grass-fed beef as a seasonal product. Buy it fresh, in season (usually summer in the U.S.), vacuum seal, and then freeze it. Steaks or ground beef can stay fresh for up a year if properly stored and frozen.
A Medley of Health Benefits (and Flavor) in One Dish
Beef may be the standout ingredient, but don’t forget the other equally nutritious elements in this dish. Green peppers, for example, contain a bounty of nutrients including magnesium, thiamin, folate, niacin, and copper.
They have more than twice the vitamin C of an orange, which helps boost your immune system and protects against inflammation that may lead to heart disease, cholesterol buildup, and diabetes. Vitamin C from green peppers also helps scavenge harmful free radicals.
Meanwhile, organic tomatoes are one type of superfood that you should get more of in your diet. Aside from their vibrancy and flavor, they’re loaded with phytochemicals such as zeaxanthin, lutein, and vitamin C, as well as vitamins A, E, and B, manganese, potassium, and phosphorus.
Lycopene, a carotenoid antioxidant that gives fruits and vegetables their bright color, is abundant in tomatoes. This nutrient is known for its antioxidant activity, and may help lower your risk for stroke and cancer significantly. Just make sure not to refrigerate tomatoes, as this can reduce their nutrient content.
Despite its pungent odor, the humble onion is one of the healthiest you can eat. It’s rich in flavonoids, sulphuric compounds, vitamin C, and phytochemicals. Polyphenols are also found abundantly in onions, and have an important role in preventing diabetes, cancer, and neurodegenerative and cardiovascular diseases.
They can act as a prebiotic, which can assist in weight management and disease prevention, as well. Quercetin, another powerful, anti-inflammatory antioxidant in onions, is also known for fighting diseases like cardiovascular disease and cancer.
Finally, I recommend using your own homemade bone broth for this recipe, instead of buying pre-packed broth or stock. Homemade bone broth is a powerful food that’s loaded with valuable nutrients that heal your gut, assist in healthy bone formation, and generally promote wellness throughout your body.
Here’s my homemade bone broth recipe to help you out. You can use any type of bones you like — chicken, beef, or even pork– as long as you make sure that they come from organically raised, pastured, or grass-fed animals.