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The Nutritional Marvel of Grass-Fed Steak: A Delicious Source of Omega-3s and Vital Nutrients

When it comes to steak, many food enthusiasts know that the quality of the meat can make a world of difference in both taste and nutrition. One variety that stands out for its remarkable benefits is grass-fed steak. Not only does it offer a unique and delectable flavor, but it also boasts a nutritional profile reminiscent of wild salmon, packed with omega-3 fatty acids. In this blog post, we’ll delve into the exceptional benefits of grass-fed steak, exploring its fat profile, and highlighting its rich content of nutrients like iron, magnesium, and vitamin K2.

The Omega-3 Connection

One of the most remarkable aspects of grass-fed steak is its omega-3 fatty acid content. Omega-3s are essential polyunsaturated fats known for their numerous health benefits, particularly in promoting heart and brain health. While traditionally associated with fish like salmon, grass-fed beef offers a similar omega-3 profile.

Grass-fed beef differs from its conventional counterparts primarily in the diet of the cattle. Grass-fed cattle graze on natural pastures, consuming a diet rich in grasses, clover, and other forage. This natural diet contributes to a fat profile in the meat that closely resembles that of wild salmon.

The primary omega-3 fatty acid found in grass-fed beef is alpha-linolenic acid (ALA). ALA is a precursor to other omega-3s like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are more commonly associated with fish. Incorporating grass-fed steak into your diet can be an excellent way to boost your omega-3 intake, supporting heart and cognitive health.

Exceptional Bioavailability of Nutrients

Beyond omega-3s, grass-fed steak is a nutrient powerhouse, offering several essential vitamins and minerals in a highly bioavailable form and makes grass-fed steak an unsurpassed superfood. Let’s explore some of these vital nutrients:

Iron: Grass-fed steak is an exceptional source of heme iron, the type of iron found in animal-based foods. Heme iron is highly absorbable by the body and is a hard nutrient to find.   Heme iron plays a crucial role in preventing iron deficiency anemia and supports red blood cell production.

Magnesium: Grass-fed beef is rich in magnesium, a mineral essential for over 300 biochemical reactions in the body. Magnesium is vital for maintaining healthy muscle and nerve function, supporting the immune system, and regulating blood sugar levels. Incorporating grass-fed steak into your diet can boost your magnesium intake in a delicious and bioavailable manner.

Vitamin K2: Grass-fed steak is a notable source of vitamin K2, a nutrient essential for bone health and proper blood clotting. Vitamin K2 is used in Japan for treatment of patients with kidney disease and osteoporosis, since it is helpful with taking excess calcium from the body and organs and storing within the bones where it supports the prevention of bone weakening osteoporosis. Vitamin K2 is less commonly found in many other foods, making grass-fed beef an excellent choice for those looking to boost their intake of this crucial vitamin.

Incorporating Grass-Fed Steak into Your Diet

To reap the benefits of grass-fed steak, consider the following tips:

Choose quality sources: Look for grass-fed beef from reputable sources or local farmers’ markets to ensure the meat is truly grass-fed and free of added hormones and antibiotics.

Cook it right: To preserve the nutritional value, aim for medium-rare to medium cooking. Overcooking can reduce the content of some nutrients.

Grass-fed steak is not just a delicious indulgence; it’s a nutritional powerhouse with a fat profile resembling that of wild salmon, rich in omega-3 fatty acids. Additionally, it offers exceptional bioavailability of essential nutrients like iron, magnesium, Vitamin K2, and many others. By incorporating grass-fed steak into your diet, you can enjoy a tasty and nutrient-packed meal that promotes overall health and well-being. So, the next time you’re planning a meal, consider the benefits of choosing grass-fed steak for a delectable and nutritious experience.

Coffee Encrusted Breakfast Steak Recipe


2 New York Strip Steaks

1/4 Cup Coarsely Ground Coffee – Light Roast

1 Tbsp Sea Salt

1/2 Tbsp Garlic Granules

Pinch of Thyme

2 large slices of butter.


Combine coffee grounds, sea salt, garlic granules, and thyme in a small bowl and mix thoroughly.

With a large fork stab the steak all over to tenderize the meat.  Being sure to breakup any larger fat deposits.

Liberally rub the steaks with the mixture being sure to cover all surfaces.

Place steaks on a hot grill and turn frequently to avoid burning.

Grill the steaks for 7-10 minutes depending on how rare you like them.

Remove steaks form grill and place on a plate.

Top with butter and let the butter melt over the steaks.

Let rest for 5 minutes.


Carnivore Diet and Liver Toxicity

Mentions of the carnivore diet on the Joe Rogan podcast have brought the carnivore diet into notoriety recently.   The carnivore diet is a diet which relies only on the meat and fat of animals to provide essential nutrients and fuel for the body.  This diet contradicts many of the common health and wellness beliefs our society holds dear, and one of the biggest arguments against going carnivore is that too much protein can lead to liver toxicity. However, throughout most of history eating meat and fat from animals was mainstay for many cultures during winter months.  In subsistence living huge amounts of time are dedicated for the harvesting, processing, distributing, and preserving of food.  Some of the harsher environments on earth have such a little or no growing period throughout the year which would enable inhabitants to grow and preserve carbohydrate rich foods to sustain them through the winter months.  These cultures have been thriving for thousands of years, and liver toxicity is a non-issue.  How is toxifying one’s liver avoided?  The answer lies on consuming large quantities of fat. 

If you are contemplating the carnivore diet, you will want to do your research and to be sure to incorporate a majority of fat in your daily intake of food.  Sticking with lean muscle tissue and limiting your fat intake in the absence of carbohydrate is not a healthy diet and will likely lead to a toxic liver.  In Alaska the native peoples use seal oil rendered from the fat of a seal on almost every meal to ensure they are getting a high enough fat percentage to keep healthy. If you do not have seal oil available, fatty animal products such as butter, beef tallow, and ghee are great additions to a carnivore’s diet.  Some schools of thought have pointed out that a high fat diet with no carbohydrate can reverse fatty liver disease that was caused by either abuse of alcoholic beverages or just the standard American diet.

Fatty meats which are often avoided on most diets are exactly what a carnivore needs to stay healthy and have a balanced diet.  Meats like bacon, brisket, high fat percentage ground beef are perfect additions to a carnivore diet.  Eggs, fatty fish like salmon, and even moderate amounts of cheese and heavy cream will protect the liver from toxicity and provide ample energy to a person eating carnivore. 

One Pan Bison Bacon Cheeseburger Recipe


1 Lb. Bison or Ground Beef at least 80/20 meat to fat ratio

4-6 strips Thick Cut No Sugar Pork Bacon

4 Slices Colby Jack Cheese

4 Pasture Raised Eggs

1 tsp Sea Salt


Form four bison burger patties, sprinkle them with sea salt, and set aside.

Place the bacon strips on a cold cast iron skillet.

Turn up to medium high heat until the bacon gets shocked, and the fat starts to render out.

Turn the heat doe to medium low and turn the bacon regularly until cooked and is at your desired crispiness.

Remove cooked bacon from the pan and pour the majority of the rendered bacon fat out into a heat safe dish.

Turn heat up to medium high and place the burger patties into the pan.

Cook the burger patties for 5-10 minutes flipping occasionally.

3 minutes before patties are medium rare or well done per preference, place cheese slices on top of each patty.

Cover the pan and cook the burger patties until cheese is melted.

Remove the burger patties and clean the pan quickly to remove debris.

Heat cast iron pan to medium high temp, add bacon grease and wait grease it hot.

Crack each egg into the hot greased pan being careful not to break the yolks.

Fry the egg until the whites are congealed and the eggs can be easily flipped with a spatula.

Flip the eggs being careful not to break the yolk.

Once flipped, cook for ~30 seconds more until eggs are perfectly over easy.

Top the cheeseburgers with the cooked bacon and then place an egg on top of each.

Serve immediately.


Nutritional Flavor Explosion: The Herbs of Vietnamese Cuisine

Vietnamese food is renowned for its colorful, fresh flavors and extensive use of herbs and greens. Some of these herbs, like mint and cilantro, are frequently used in Western cooking, but some of the others might be unfamiliar. But in addition to being tasty, these lesser-known herbs have a number of health advantages.

Rau răm, sometimes referred to as Vietnamese coriander or laksa leaf, is one of the most widely used herbs in Vietnamese cooking. This herb, which is frequently used in salads and soups, has a sharp, energizing flavor. Antioxidants present in it can help prevent cancer, heart disease, and inflammation.

Tô, commonly referred to as Vietnamese perilla, is another common herb used in Vietnamese cooking. This herb is frequently used as a garnish or in salads and has a distinctive, slightly nutty flavor. Omega-3 fatty acids, which are abundant in it and may aid to lessen inflammation and enhance heart health.

Another herb used frequently in Vietnamese cuisine is ng gai, also referred to as saw-tooth herb or culantro. It is frequently used in soups, stews, and salads and is renowned for its distinctive, powerful, and pungent smell. Antimicrobial, anti-inflammatory, anti-cancer, and even anti-diabetic capabilities are among its therapeutic attributes.

The herb da, often referred to as Vietnamese coriander or rau ram, is another one that is frequently used in Vietnamese cooking. This herb, which is frequently used in salads and soups, has a sharp, energizing flavor. Additionally, it is abundant in vitamins C and A, which are crucial for preserving a strong immune system.

Dip Ca, or fish mint, comes next. Its distinctive fishy aroma, as its name suggests, sets it apart from other herbs. It is frequently added to soups and salads and is thought to aid with digestion, boost the immune system, and even work as a natural stomach pain reliever.

Water spinach, also known as rau mung, is the last type. This herb is frequently used in soups and stir-fries and is renowned for its excellent nutritional value. In addition to being rich in calcium, iron, and potassium, which are all necessary for supporting healthy bones and teeth, it also includes high levels of vitamins A and C.

In conclusion, including these lesser-known Vietnamese culinary herbs in your diet can offer a ton of flavor and a variety of health advantages. These herbs offer a delectable and nourishing way to enhance your meals, from dip cá, thought to aid in digestion, to rau răm, with its high antioxidant content. You can grow many of these herbs in your own yard or purchase them dried, frozen, or even live in Asian markets or specialty shops. Discover new ways to flavor and bolster the nutritional value of your dishes by experimenting with various herbs.


A Face Numbing Love; The Benefits of Szechuan Peppercorn

Szechuan peppercorn, also known as Sichuan peppercorn, is a staple ingredient in the famous Szechuan cuisine of China. The spicy, tongue-numbing flavor of the peppercorn has made it a beloved ingredient in SH&W’s Five Spice Garlic Chili Oil Recipe, the perfect base for dishes such as Kung Pao chicken and Mapo tofu, but did you know that this little berry also has a rich history and a host of health benefits?

Szechuan peppercorn has been used for centuries in China, both as a culinary ingredient and for medicinal purposes. The ancient Chinese believed that the peppercorn had the ability to relieve pain and improve digestion. The peppercorn is also thought to have been used as a treatment for colds and flu.

The Szechuan peppercorn is not actually a pepper at all, but a berry from the prickly ash tree. The small red berries are picked when they are ripe and then dried. They have a unique flavor that is both spicy and lemony, with a hint of numbing sensation that is particularly prevalent in Szechuan cuisine.

When it comes to health benefits, Szechuan peppercorn has been found to have anti-inflammatory properties and can help with digestion, It also believed to help in the relief of pain, particularly in the mouth and throat, and can also be used to alleviate toothaches and sore gums. Szechuan peppercorn is also rich in Vitamin C, which is known to boost the immune system and help the body fight off infections.

In recent years, Szechuan peppercorn has gained popularity outside of China, and it can now be found in specialty food stores and online. If you’re looking to add a little kick to your cooking, try using Szechuan peppercorn in your dishes. But, keep in mind that a little goes a long way and it’s not recommended to consume it in large quantity as it can cause burning or tingling sensation in the mouth.

In conclusion, Szechuan peppercorn is a versatile and flavorful ingredient that has been used for centuries in Chinese cuisine and medicine. Its unique spicy and lemony flavor and its numerous health benefits make it a great addition to any dish. Give it a try in our Asian Inspired Glazed Pork Chops Recipe, and taste the history and benefits of Szechuan Peppercorn.

It’s worth noting that Szechuan peppercorn is considered as safe to consume when used in small quantity and culinary purposes, but as always, it’s best to consult a healthcare professional before incorporating it as a medicinal supplement.