Four Things You Should Know About Meat
The nutritional value of meat
Meat is an important basic food. It contains 12-22% proteins that we can use (poultry 16-21%). About half of our need for protein should be met by animal protein because their components are very similar to what our body needs. The fat content varies depending on the type and the piece of meat between 3-40%. Meat also offers us certain minerals and vitamins. The most important mineral meat contains is certainly iron which is important for blood production. Our body can absorb the iron in meat better than the iron in vegetable products. Further, meat contains the vitamins B1 (especially pork), B2 and Niacin.
Certainly, you have observed that meat loses weight and shrinks when you cook it. That happens because juice and fat come out and water evaporates. The meat also loses nutrients (proteins, minerals and vitamins. The healthiest ways to prepare meat are roasting and grilling. The loss of vitamins is smallest in these methods.
Meat quality
The quality of meat depends on the percentage of fat, bones and gristle. The older or poorer fed the animal is, the higher is the percentage of connective tissue and the firmer the meat. The meat of younger animals is lower in fat. The muscle parts that have been demanded least offer the best and softest meat (filet, loin). The next category of soft meat includes cutlet, leg and shoulder. Breast, abdomen, neck and head contain more fat, bones, gristle or connective tissue and are therefore of a lesser quality. Obviously, the best meat is also the most expensive one. That’s most likely the reason why I see so many poorer people in my country who are overweight. They want meat but they just simply can’t afford good meat.
Concerning the meat groups you can in general say: Beef contains less fat than pork. So, if you buy minced meat, prefer beef mince, this is the lowest in fat. Mixed mince is the next category and pork mince has the highest fat content. As for poultry, it is to say that roasted chicken and turkey are very low in fat whereas we call duck and goose “fat poultry”.
If you go shopping for meat, consider the following:
- Meat color: The meat of a young animal is of a lighter color, meat of older animals is dark red.
- Fat color: The fat of young animals is white whilst the fat of older ones is yellow.
- Meat fiber: A young animal’s meat has fine, an older ones longer fibers.
- Poultry: Heavier animals will give you more meat, meaning you’ll get more out of one big chicken than two small ones that add up to the same weight.
- Poultry parts (thigh, breast etc.): They don’t take long to cook, so they are definitely an option if you don’t have much time to prepare a meal.
- Compare prices: You don’t need the most expensive meat for all dishes. Think if you can make a plan with the bones, because meat without bones is more expensive.
Storage
Because of its high percentage of proteins and water, meat is a food that goes bad rather quickly. You can keep it in the fridge for a couple of days. Make sure that you use minced meat the same day you buy it, since it spoils very quickly.
If you deepfreeze meat, you should not keep fatty and minced meat longer than 4-6 months and beef for the most 10-12 months. The longer meat stays frozen, the more it will eventually lose on taste. Meat that has been defrosted (totally or partially) must not be re-frozen unless it is cooked. After defrosting, you need to use the meat as soon as possible, it cannot be stored longer.
Preparation
High heat makes the proteins in the meats juice clot immediately so that the cuts are closed and no more juice can come out. So, if you cook meat, put it in boiling salt water, if you prepare it in the pan, roast it briefly from both sides on high temperature, then reduce the heat. Try to use as little fat as possible, and don’t overcook the meat, otherwise it will get dry and firm. There are two ways to check it the meat is done. One is to press on it. If the meat is still flexible, it’s not done yet. If it’s well done, it feels firm. The other way is to stick a meat needle in the thickest part of the meat till the middle. The meat is well done when the juice that comes out is clear.
If you would like to read some great quick healthy meat recipes, you will certainly find them here. There are chicken, pork and beef recipes, all healthy and many of them quick and easy to make. Hope you will enjoy them!
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