The Blessings of Beef

Island Epicure


Food writers have been steering us away from red  meats, our best food source of iron. Go too low on iron from your diet and you become anemic, always feeling tired and even depressed. The recommended daily amount of iron for children ages 1 to 10 is 10 milligrams; for teenage boys and adult men, 15 milligrams; for teenage girls and adult women, 12 milligrams.  For vegetarians and vegans, the best source of iron is amaranth, a South American grain that yields 15 milligrams per cupful.  Warning: amaranth is very laxative; don’t gorge yourself on it. Oats yield 7.4 milligrams of iron per cupful. A pound of beef tenderloin gives you 10.9 milligrams of iron; round steak, 8.5 mg.; sirloin 10.2.  A whole pound of ham provides only 4.5 mg. of iron. Best we stick with beef, and keep taking our multivitamin-mineral pills or capsules! And enjoy our beef for the blessings of its flavor, it’s protein (88 grams per pound), and what iron it yields. Here’s my recipe.

Beef with Herbs and Spices
2 to 3 servings

½ pound leanest beef, cut in bite-size pieces
1 cup coarsely chopped onion
2 Tablespoons coconut oil
2 large or 3 smaller garlic cloves, sliced
½ teaspoon coriander seeds
1 teaspoon ground cumin
1 Tablespoon dried, crumbled oregano
2 cups water
2 cubes beef flavoring
Black coarsely ground pepper to taste

In a wide skillet that has a lid, heat the coconut oil. Brown the meat a few pieces at a time. (If you put them all in at once they cool the pan and simmer instead of doing the browning that gives the meat a caramelized flavor.) Transfer the browned meat to a bowl and reserve.

Add more coconut oil if needed. Saute the onion. Push it aside, Add the garlic. When it tans, stir it into the onion. Return the meat to the skillet. Sprinkle with coriander seeds, cumin, oregano, and pepper. Stir. Add water and beef flavor cubes.  Reduce heat to medium low.

Stir. Cover the pan. Cook slowly until the meat is very tender..

Serve over cooked brown rice. Complete your menu with a salad and a side vegetable such as buttered peas or steamed broccoli florets. Pass