Blog

When you think of Thanksgiving, your mind probably goes to that huge meal that families prepare and enjoy together every November. For most families, the menu on that day is traditionally composed of turkey, gravy, stuffing, sweet potatoes, rolls, and, of course, a big pumpkin pie to finish. However, while turkey is often the star of the show, there’s a growing trend that suggests a delicious alternative: beef.

In my family, Thanksgiving dinners have taken a different route. Most of my family members don’t actually like turkey, leading us to opt for steak instead. This choice not only brings unique flavors to our holiday table but also opens up a discussion about the health benefits of beef that often go unnoticed.

Debunking Myths About Beef

Beef sometimes gets a bad rap as being unhealthy. However, it’s essential to clarify the misconceptions surrounding this highly nutritious protein. According to nutritionist Michael Joseph, beef is loaded with nutrition and health benefits that contradict some negative beliefs associated with it.

His recent article outlines several nutritional advantages that beef offers, making it a viable option for not just Thanksgiving, but any meal throughout the year.

1. Contains Important Amino Acids

One of the critical benefits of beef is its rich content of amino acids, particularly L-carnitine and carnosine. L-carnitine plays a significant role in fat metabolism, which is essential for maintaining a healthy weight and energy levels.

Studies have shown that a 4oz serving of beef contains approximately 56-162 milligrams of L-carnitine compared to just 3-5 milligrams in the same serving of chicken. This stark difference highlights the potential of beef as a functional food for those looking to enhance their metabolism.

Carnosine, another important amino acid found in beef, has been linked to reducing inflammation and boosting the immune system. It is noteworthy that beef contains about 50% more carnosine than poultry, indicating that beef could significantly contribute to your overall health.

2. Rich in Vitamins and Minerals

In terms of vitamins, beef stands out for its high content of B vitamins, which play crucial roles in energy metabolism and the formation of red blood cells. Beef also contains smaller amounts of vitamins E and K, essential for various bodily functions, including the immune response and blood coagulation.

When it comes to minerals, beef excels by providing more than half of the daily recommended amounts of crucial minerals like selenium and zinc. These minerals are vital for maintaining good health, supporting immune functions, and promoting cellular repair.

Moreover, beef liver is particularly noteworthy as it contains a wealth of iron, another mineral that many people, especially women and vegetarians, often lack in their diets. Iron is fundamental for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body.

3. High in Protein

Protein is the macronutrient that serves as the building block for everything in our bodies—from skin and bones to cartilage. It is indispensable for building and maintaining lean muscle mass and is also known to be the most satiating macronutrient.

Beef is incredibly high in protein, offering an average of 25-30 grams of protein per 100 grams of cooked beef. This makes it an excellent choice for anyone aiming to enhance their protein intake, whether for muscle building, recovery after workouts, or simply maintaining overall health.

4. Contains Creatine

One of my personal favorite perks of eating beef is its natural creatine content. For those involved in fitness, you’ll be familiar with creatine supplements that athletes take before workouts to promote muscle growth and endurance.

Interestingly, beef naturally contains about 350 milligrams of creatine per 100 grams. Including beef in your diet could thus provide a nutritious way to boost your muscle performance without the need for supplements.

Why Beef Deserves a Place on Your Table

So, even if you’re not looking to replace your Thanksgiving turkey with beef this year as my family does, it’s worth noting that beef has a plethora of healthful benefits and deserves a spot on your holiday table.

Not only does beef offer nutritional advantages, but it also allows for a variety of cooking methods and recipes to suit any palate. You can grill, roast, or slow-cook beef, resulting in tender, flavorful dishes that can satisfy even the pickiest eaters.

Incorporating beef into your Thanksgiving feast opens up a world of culinary possibilities. Imagine a beautifully cooked ribeye steak with garlic herb butter or a tender beef tenderloin served alongside classic sides with a twist of savory flavors. The options are limitless.

Sourcing Quality Beef

Choosing high-quality beef is just as important as the preparation itself. Arizona agriculture produces an abundance of premium beef, making it easy to source locally. Whether you prefer shopping at your grocery store, visiting a farmer’s market, or buying directly from the producer, there are many ways to ensure you’re getting fresh, local beef.

When selecting beef, consider looking for grass-fed options, which often provide better Omega-3 fatty acids and essential nutrients than conventionally raised cattle. Additionally, buying from local farmers can often guarantee a more ethical and sustainable sourcing process.

For those keen on exploring the local beef options in Arizona, you can visit the Fill Your Plate website. This site provides resources about where to find fresh beef and more articles on the health benefits of beef.

Creative Thanksgiving Beef Recipes

Now that we’ve established the health benefits of beef, let’s dive into some delicious recipes that can complement your Thanksgiving meal. Here are a few ideas to inspire your menu:

1. Herb-Crusted Beef Tenderloin

This elegant dish is perfect for special occasions. Season a beef tenderloin with a blend of fresh herbs and garlic, then roast until medium-rare. Serve it with a side of roasted vegetables and mashed potatoes for a hearty meal.

Ingredients:

• 2 lb beef tenderloin
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 2 tablespoons fresh rosemary, chopped
• 2 tablespoons fresh thyme, chopped
• Salt and pepper to taste

2. Beef Brisket with Smoky BBQ Glaze

Slow-cooked beef brisket is a crowd-pleaser, and pairing it with a smoky BBQ glaze takes it to another level. Serve it with coleslaw and cornbread for a comforting Thanksgiving meal.

Ingredients:

• 4 lb beef brisket
• 1 cup BBQ sauce
• 1 tablespoon smoked paprika
• 1 teaspoon onion powder
• Salt and pepper to taste

3. Steak and Sweet Potato Hash

For a creative twist on Thanksgiving sides, prepare a steak and sweet potato hash. This dish combines the flavors of steak with the sweetness of roasted sweet potatoes, making it an exciting addition to your table.

Ingredients:

• 1 lb steak, diced
• 2 large sweet potatoes, diced
• 1 bell pepper, diced
• 1 onion, chopped
• Olive oil, salt, and pepper to taste

Final Thoughts

As Thanksgiving approaches, consider stepping away from tradition and trying something different. Serve beef this Thanksgiving! Whether you enjoy a perfectly cooked steak, a savory beef stew, or a comforting brisket, there’s no shortage of ways to include this nutritious protein in your holiday festivities.

With its impressive health benefits, versatility in cooking, and availability in local markets, beef might just be the star of your Thanksgiving table this year. And remember, it’s not just about delicious food—it’s about making memories with loved ones and enjoying time together around the dinner table.

As you celebrate this Thanksgiving, consider the many reasons to serve beef and enjoy a feast that can nourish both body and soul. Cheers to a healthy and happy Thanksgiving filled with gratitude, love, and, of course, delicious food!

By Heide Kennedy, Arizona Farm Bureau Communications Intern