Beef Stroganoff

Beef Stroganoff
This is a great meal for busy weeknights. It comes together quickly and is full of nutrition from the beef, broth and butter. The sauce is creamy and has such a delicious flavor I want to lick the pan clean. (I try to restrain myself.)

Ingredients:

1 pound grass fed beef tenderloin

5 Tbsp. butter, divided

4 Tbsp. flour

1 3/4 cups beef broth

1 onion, thinly sliced

6 Tbsp. sour cream

1 tsp. dijon mustard

sea salt and black pepper to taste

Directions:

Slice beef into thin (1/4 inch) strips. Season with sea salt and pepper. In a medium saucepan, melt 3 Tbsp. butter over medium heat. Add flour and stir with a whisk until smooth. (Note: you can use wheat flour here, but I like the smooth consistency of white flour for this sauce.) Add beef broth and whisk constantly until sauce is smooth and thickened (about 5 minutes).  Set aside and keep warm.

In a large skillet over medium-high heat, melt 2 Tbsp butter. Cook the onion until tender, about 6 minutes. Add the beef strips and cook quickly, 1-2 minutes. The meat should remain pink in the center. Grass fed beef is most tender when served rare to medium, so don't overcook.

Return the sauce to the heat and add sour cream, mustard, sea salt and pepper. Spoon the sauce over the meat and serve with noodles.

This post is part of Pennywise Platter Thursday.

Real Food Basics: Grass Fed Beef

The Real Food Basics series covers the difference between industrial (grocery store)  food and traditional, real  foods. 


Let's talk about cows. If you live anywhere rural, you've probably seen them grazing on grass. It doesn't seem so remarkable- until you realize all the work that is actually involved. Cows have 4 stomachs (okay, technically, one large stomach with 4 parts, but 4 stomachs sounds cooler). The first two stomachs start the process of digestion. The cow eats her grass, and it gets partially digested. But, not digested quite well enough, which is why they have to spit it back up and chew it again.  This cud gets swallowed, and is finally digested by the other stomachs.
It's amazing that a creature as big as a cow can survive on something as simple as grass. It takes a grass fed cow about 5 years to be fully grown and ready for slaughter.

Industrial Cows:


But industry has shortened the process: Feed a cow corn and it can be ready for slaughter in a short 18 months! Pretty much all the beef in the grocery store is grain fed (mostly corn).
Cows have long digestive processes adapted to eating grass, not grain. They are meant to graze in the open. When they are fed corn and live in feedlots, there are all sorts of consequences:
~The cows get fatter- usually they are about 30% fat.
~Grains make them sick, and grain fed beef increases the risk of E. coli in humans
~There are less omega 3's, vitamin E and beta-carotene in feedlot cattle
~Feedlot cows are treated with antibiotics and growth hormones to prevent illness and fatten them up quicker
(Source: Real Food, what to eat and why by Nina Planck)


Grass fed beef:
"~Grass-fed beef is naturally leaner than grain-fed beef.

 ~Omega 3s in beef that feed on grass is 7% of the total fat content, compared to 1% in grain-only fed beef.

 ~Grass-fed beef has the recommended ratio of omega 6 to omega 3 fats (3:1.)
~Grass-fed beef is loaded with other natural minerals and vitamins, plus it's a great source of CLA (conjugated linoleic acid) a fat that reduces the risk of cancer, obesity, diabetes, and a number of immune disorders.Beef, in its natural grass-fed state, is a health food of the highest order." (Source: Mercola) 


"You are what you eat":
You've heard the saying "You are what you eat." Cows too, are what they eat. There are healthy, natural, grass fed cows, and then there are the grain fed cows that are sold in the grocery store. Michael Pollan, the food writer takes it a step further when he says, you are what you eat eats, too.  Grass fed cows are natural cows. They have stomachs adapted to eating grass, and they are at their healthiest when they are allowed to graze. It makes sense that eating a healthy animal would positively impact our health.


Where to Buy:
Check out eatwild.com for grass fed beef in your area.
Trader Joe's does sell some grass fed beef, imported from Australia.


Note: 
When I talk about grass fed cows, I mean that they eat a diet of predominantly grass. Some cows are grass fed, but grain finished, which would be acceptable, if not ideal.


*I'll be posting recipes with grass fed beef later this week!