BEEF UP
There's nothing like a juicy steak
Staff reporter
Posted Thu, 26 Oct 2006

Most South Africans would rate a good steak as one of their top five favourite foods. Eating beef is part of our culture, and there’s no denying that the taste and nutrition we get from it satisfy completely.

Unfortunately beef also has the stigma of being linked to ailments such as heart disease and high cholesterol. But a 2004 report in the Asia Pacific Journal of Clinical Nutrition shows that lean red meat trimmed of all visible fat is low in saturated fat and does not raise cholesterol levels.

“Scientific research has shown that lean beef can be effectively incorporated into a balanced eating plan designed to lower blood cholesterol levels and reduce one’s risk of heart disease,” says Johannesburg based registered dietician, Anne Till, “in a recent study that compared lean beef and lean chicken as the main source of protein, it was found that they reduced cholesterol levels equally.”

That’s fortunate for us, since local beef is considered amongst the leanest in the world. According to the Agricultural Research Council, beef consumed in South Africa contains only 13% fat. Furthermore, South African beef is not trimmed to be lean; it is fed to be lean and healthy.

Many have incorrectly assumed that the fat in beef is one hundred percent saturated and is therefore bad for you. However, research into food composition has shown that there is saturated, monounsaturated and polyunsaturated fat.

While saturated fat has been proven to be unhealthy, monounsaturated and polyunsaturated fats are important for healthy cell membranes, nerves and brain tissue. What’s more, one third of the saturated fat is made up of stearic acid, which does not affect cholesterol. This means that at least half the fat in red meat is good for you.

Beef is one of the most nutrient-rich foods. Not only does it provide you with a host of B vitamins, zinc and iron, but it has one of the highest concentrations of these nutrients compared to other proteins.

Remember that variety and moderation are essential components of a healthy diet. A balanced diet implies enjoying a wide variety of foods, including foods from each food group

Beefy shopping tips:

When choosing beef, look out for lean beef cuts such as rump, fillet, sirloin, topside and others, trimmed of excess fat

Usually ‘round’ or ‘loin’ refers to lean cuts

Choose lean ground beef or mince

Trim visible fat from beef prior to cooking

Use added fats and oils, rich sauces and gravy in moderation

Use lower fat cooking methods such as steaming, poaching and grilling

Try Henrie Geyser’s recipe for mustard fillet with horseradish mash:
To serve four portions, you will need:

2 tablespoons prepared Dijon mustard

1kg beef fillet, trimmed

2 tablespoons olive oil

1 tablespoon finely chopped rosemary

1 tablespoon finely chopped parsley

1 tablespoon finely chopped garlic

1 tablespoon coarsely chopped black pepper

1 tablespoon coarse black salt

Rub the fillet with the olive oil and the mustard, then pat it all over with the rest of the ingredients.

Place the fillet on a roasting dish in an oven pre-heated to 200 deg C and roast for 30 minutes (this will give you delicious rare meat. If you roast it much longer the meat will become too well done and lose a lot of its flavour).

Remove meat from oven and let it cool for about 5 minutes before slicing with a sharp knife.

To make the horseradish mash you will need:

6 potatoes, peeled, quartered

1 cup of milk

2 heaped tablespoons of butter

Salt

1 teaspoon olive oil

2 tablespoons horseradish sauce

Boil the potatoes until just soft and pour away the water.

Add the butter and stir until it melts, then add the olive oil, warm through and then add the milk and the radish sauce.

Mix well and serve hot.

Serve Brussels sprouts with the meat and mash.

The Red Meat Industry is calling for entries in the 2006 Cleaver Awards. Now in its second year running, this competition calls on consumers to nominate their butcher as 'worth his beef'. Judging criteria include hygiene, the supply of quality assured South African Beef, best advice given on beef meal solutions and best value for money offered. To vote for your butcher, SMS 'Beef Up' and the name of your butchery to 33523 before 30 November 2006.