This infographic contains information about the health benefits of beef, and offers a simple breakdown of the different types of cuts you can buy at the grocery store, and some easy guides to shopping for beef.
Source: FrugalDad
Category Archives: Meat & Poultry
Philadelphia CowShare and the Swarthmore Co-op
The Swarthmore Co-op has recently partnered with Philadelphia CowShare
Philadelphia CowShare provides GRASS-FED, ABH-FREE, LOCAL beef to the Swarthmore Co-op. Our upcoming “Burgers and Fries: The Sustainable Way” event on January 20th, where we will be grilling burgers and cooking french fries for a cost of $8 for Members and $10 for Future/Non-Members, will be fulfilled by the use of beef exclusively from Philadelphia CowShare. (Stop by the Co-op now until the 20th to purchase your ticket for this event.)
At the Co-op, we believe in using locally sourced products that are made using humane and natural methods. Philadelphia CowShare has provided us with a unique opportunity to provide beef in our store that is produced and prepared in a way in which we truly believe and can stand confidently behind.
What are CowShares?
A Philadelphia CowShare is a way for individual customers to buy high quality, local, grass-fed beef in bulk by splitting the purchase of a cow with other people.
By buying a CowShare, you can:
- Receive High Quality Grass-fed Beef
- Simplify Meal Planning
- Support Local Farmers and Butchers
About Philadelphia CowShare’s Cows
They select cows from local farms near Philadelphia in Lancaster, Chester, Delaware, and Mercer counties. They personally visit each farm and talk with the farmer to guarantee the cows are grass-fed and free of growth hormones and antibiotics. They also require the farm to follow sustainable, organic farming practices, but do not require the USDA organic certification.
Cows are an essential part of a sustainable farming ecosystem. Cows keep the hills mowed and fertilize the land. Philly CowShare prefers to purchase cows that are part of a healthy farming ecosystem. They believe in rewarding and supporting the farmers who create a sustainable farming ecosystem. Philadelphia CowShare offers them an income source from their cows and gives you an opportunity to purchase high quality, local beef.
Once they all agree on the goal of doing business together, they have a checklist they run through that includes:
Cattle practices:
- Cattle have been raised on pasture with minimal confinement as needed to care for the land (i.e. snowy months) and animals (i.e. weight checks, vaccinations, sorting, transport, etc.).
- Cattle’s diet consists of natural grasses, legumes, alfalfa and/or range farm/forage. No supplemental grains or grain-based manufactured ration, reprocessed animal tissue, animal by-products, fecal material, food waste or by-products are allowed at any time. Minimal supplements are allowed.
- Cattle are fed hay made from the same plants found naturally on pasture, preferably from the same pasture the animals graze during the growing season.
- Cattle have access to fresh water at all times.
- Cattle have access to shelter during inclement weather.
- Calves should be kept with their mothers after birth and weaned when they are capable of growing on a grass-fed diet without their mother’s milk.
- No synthetic hormones, growth promotants, or steroids are given to the animals at any time in their life.
- No preventative antibiotics or other medications are allowed with the exception of those required by the USDA (e.g. 5-way virus vaccine).
- The farm must be managed to promote healthy animals including rotational grazing, vaccination, and low stress handling.
- Cattle should be medicated to treat illness or injury in order to minimize suffering or death. If an animal is visibly ill, it should be separated from the herd to minimize the spread of the ailment and should be treated immediately. If antibiotics or other medications are used as part of the treatment of a Philadelphia CowShare animal, the farmer must notify Philadelphia CowShare immediately. Philadelphia CowShare will not purchase animals that have had antibiotics or other medication administered into or passed through the blood stream that may result in medication residue in the meat.
Land practices:
- The land should be managed to promote continual forage growth without the assistance of chemical herbicides or pesticides.
- Fertilization techniques should reuse organic by-products from the farm such as cow and poultry manure.
- Increasing the nitrogen levels in the land is the most difficult aspect of cattle farming. Nitrogen fertilizers are allowed as needed provided they are closely monitored and administered to increase the organic matter in the soil and do not impose health risks to the animals.
- Farmers should test the nutrients of the soil and supplement with minerals where needed to promote healthy top soil and forage.
What is dry-aged beef?
Dry-aged beef is beef that has been hung in a cool, clean, climate-controlled environment for a period of time. Dry-aging beef intensifies the flavor and tenderizes the beef. Enzymes break down the muscle and connective tissue in the beef and make it more tender and flavorful. All our beef is dry-aged for at least 14 days.
Why is dry-aged beef more expensive?
Dry-aged beef is more expensive than wet-aged or non-aged beef for three reasons. First, a meat processor must have an environment suitable for dry aging. Second, the process simply takes longer. Finally, the meat loses moisture or weight during the process. Our beef can lose 10% of the weight over 2 weeks.
Beef that is wet-aged is vacuum-sealed in plastic and typically aged during transit. Because it is aged in its own juices, more moisture is absorbed by the beef resulting in less weight loss. When you buy beef by the pound, you are paying for the moisture that was retained in the beef during the wet-aging process. With dry-aged beef, you are paying for a more intense flavor of beef and less liquid. Most beef sold in supermarkets is wet-aged or not aged at all.
For more information visit: www.phillycowshare.com
For an interview of the CowShare peeps: Click Here
Organic foods: Are they safer? More nutritious?
Discover the real difference between organic foods and their traditionally grown counterparts when it comes to nutrition, safety and price.
Once found only in health food stores, organic food is now a regular feature at most supermarkets. And that’s created a bit of a dilemma in the produce aisle. On one hand, you have a conventionally grown apple. On the other, you have one that’s organic. Both apples are firm, shiny and red. Both provide vitamins and fiber, and both are free of fat, sodium and cholesterol. Which should you choose?
Conventionally grown produce generally costs less, but is organic food safer or more nutritious? Get the facts before you shop.
Conventional vs. organic farming
The word “organic” refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. Organic farming practices are designed to encourage soil and water conservation and reduce pollution. Farmers who grow organic produce and meat don’t use conventional methods to fertilize, control weeds or prevent livestock disease. For example, rather than using chemical weedkillers, organic farmers may conduct more sophisticated crop rotations and spread mulch or manure to keep weeds at bay.
Here are some key differences between conventional farming and organic farming:
| Conventional | Organic |
|---|---|
| Apply chemical fertilizers to promote plant growth. | Apply natural fertilizers, such as manure or compost, to feed soil and plants. |
| Spray insecticides to reduce pests and disease. | Use beneficial insects and birds, mating disruption or traps to reduce pests and disease. |
| Use herbicides to manage weeds. | Rotate crops, till, hand weed or mulch to manage weeds. |
| Give animals antibiotics, growth hormones and medications to prevent disease and spur growth. | Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease. |
Organic or not? Check the label
The U.S. Department of Agriculture (USDA) has established an organic certification program that requires all organic foods to meet strict government standards. These standards regulate how such foods are grown, handled and processed.
Any product labeled as organic must be USDA certified. Only producers who sell less than $5,000 a year in organic foods are exempt from this certification; however, they’re still required to follow the USDA’s standards for organic foods.
If a food bears a USDA Organic label, it means it’s produced and processed according to the USDA standards. The seal is voluntary, but many organic producers use it.
Products certified 95 percent or more organic display this USDA seal.
Products that are completely organic — such as fruits, vegetables, eggs or other single-ingredient foods — are labeled 100 percent organic and can carry the USDA seal.
Foods that have more than one ingredient, such as breakfast cereal, can use the USDA organic seal plus the following wording, depending on the number of organic ingredients:
- 100 percent organic. To use this phrase, products must be either completely organic or made of all organic ingredients.
- Organic. Products must be at least 95 percent organic to use this term.
Products that contain at least 70 percent organic ingredients may say “made with organic ingredients” on the label, but may not use the seal. Foods containing less than 70 percent organic ingredients can’t use the seal or the word “organic” on their product labels. They can include the organic items in their ingredient list, however.
Do ‘organic’ and ‘natural’ mean the same thing?
No, “natural” and “organic” are not interchangeable terms. You may see “natural” and other terms such as “all natural,” “free-range” or “hormone-free” on food labels. These descriptions must be truthful, but don’t confuse them with the term “organic.” Only foods that are grown and processed according to USDA organic standards can be labeled organic.
Organic food: Is it more nutritious?
The answer isn’t yet clear. A recent study examined the past 50 years’ worth of scientific articles about the nutrient content of organic and conventional foods. The researchers concluded that organically and conventionally produced foodstuffs are comparable in their nutrient content. Research in this area is ongoing.
Organic food: Other considerations
Many factors influence the decision to choose organic food. Some people choose organic food because they prefer the taste. Yet others opt for organic because of concerns such as:
- Pesticides. Conventional growers use pesticides to protect their crops from molds, insects and diseases. When farmers spray pesticides, this can leave residue on produce. Some people buy organic food to limit their exposure to these residues. According to the USDA, organic produce carries significantly fewer pesticide residues than does conventional produce. However, residues on most products — both organic and nonorganic — don’t exceed government safety thresholds.
- Food additives. Organic regulations ban or severely restrict the use of food additives, processing aids (substances used during processing, but not added directly to food) and fortifying agents commonly used in nonorganic foods, including preservatives, artificial sweeteners, colorings and flavorings, and monosodium glutamate.
- Environment. Some people buy organic food for environmental reasons. Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil quality.
Are there downsides to buying organic?
One common concern with organic food is cost. Organic foods typically cost more than do their conventional counterparts. Higher prices are due, in part, to more expensive farming practices.
Because organic fruits and vegetables aren’t treated with waxes or preservatives, they may spoil faster. Also, some organic produce may look less than perfect — odd shapes, varying colors or smaller sizes. However, organic foods must meet the same quality and safety standards as those of conventional foods.
Food safety tips
Whether you go totally organic or opt to mix conventional and organic foods, be sure to keep these tips in mind:
- Select a variety of foods from a variety of sources. This will give you a better mix of nutrients and reduce your likelihood of exposure to a single pesticide.
- Buy fruits and vegetables in season when possible. To get the freshest produce, ask your grocer what day new produce arrives. Or check your local farmers market.
- Read food labels carefully. Just because a product says it’s organic or contains organic ingredients doesn’t necessarily mean it’s a healthier alternative. Some organic products may still be high in sugar, salt, fat or calories.
- Wash and scrub fresh fruits and vegetables thoroughly under running water. Washing helps remove dirt, bacteria and traces of chemicals from the surface of fruits and vegetables. Not all pesticide residues can be removed by washing, though. You can also peel fruits and vegetables, but peeling can mean losing some fiber and nutrients.
- ANTHONY
Turducken
Yorkshire Christmas Pie, Roti Sans Pareil, Ballontine, Turducken. This way of boning, stuffing, tying and roasting multi-birds goes back centuries. For me, a challenge by my nephew during Rosh Hashanah turned into a fun time on Thanksgiving morning and evening.
They say that splitting wood warms you twice. Making Turducken makes you laugh and enjoy all day.
Eat Well,
Marc
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Marc BrownGold Continuing Education, a Dozen Hungry Minds at a Time
Last week, I guest chef’d a cooking class at Strath Haven High School for 12 hungry people. We took a whole chicken , butchered it into parts and I demo’d recipes for the various parts.
Below are some recipes I shared with the class.
Enjoy!
Marc’s Chicken Cacciatore
Serves: 4
Ingredients:
4 whole chicken legs cut into 2 or 1 whole chicken cut into 8-10 parts sprinkled generously with S&P on both sides
1 green pepper cut into ½” dice
1 red pepper cut into ½” dice
6-8 mushrooms cut into quarters
1 large onion cut into 1/2” dice
1 or 2 large garlic cloves thinly sliced
1 cup chicken stock
1 14 &½ oz. crushed tomatoes
2 Tbsp olive oil
¼ cup minced fresh (or dried) herbs – basil, marjoram, thyme and/or rosemary
½ cup dry white or red wine (optional)
Directions:
Preheat oven to 375 degrees
1. In large skillet heat oil over med. high heat until very hot – not quite smoking
2. Add chicken parts skin side down – cook for 5-6 minutes until skin is nicely browned.
3. Turn skin side up and brown for another 5-6 minutes. Remove chicken to plate.
4. Add the peppers, mushrooms, and onion to the pan.
4. Continue to cook over med. high heat until the veggies become soft and translucent – about 5-6 minutes.
5. Add sliced garlic and continue to cook for another minute or so stirring often.
6. Add the wine and /or chicken stock and scrape bottom of pan and bring to boil.
7. Reduce heat to medium, simmer for 3-4 minutes and add the tomatoes and bring to boil.
8. Return the chicken parts skin side up and nestle them into the sauce keeping the skin dry.
9. Place in oven and roast for about 30-40 minutes until juices from chicken run clear.
10. Remove from oven and serve immediately over pasta or by itself with some good bread.
Seared Duck Breast with Pear Sauce
Serves: 2
Ingredients:
1 magret duck breast – see NOTE below
2 Tbsp olive oil
I medium onion cut into fine dice
3 stalks celery cut into fine dice
1 Tbsp Dijon mustard
1 pear cored and thinly sliced
1 cup chicken stock
2 Tbsp good balsamic vinegar
Directions:
1. Heat heavy skillet on med. high heat and add olive oil
2. Score the fat side of the duck breast in a diamond pattern trying not to cut into the meat – generously salt and pepper both sides
3. Add duck breast skin side down – let it sautee for 4-5 minutes
4. Continue cooking until skin is quite brown and crisp and a lot of the fat has rendered.
5. Turn breast to meat side down and sautee for another 6-10 minutes until duck is barely medium rare.
6. Remove duck and set on plate.
7. Remove most of the rendered fat ( can be kept for future use such as frying potatoes!)
8. Add the onion and celery and cook until translucent – 4-5 minutes.
9. Add chicken stock and pear, Dijon and balsamic and bring to rapid boil.
10. Reduce by 25-30%
11. Slice duck against grain into thin slices and top with sauce.
NOTE: You can also get regular duck breast for this recipe. They are much smaller with less fat. Follow the same steps, but they will cook much more quickly on both sides.
Marc’s Easy Chicken Stock
Makes 2 or 3 quarts
Ingredients:
2 or 3 lbs raw chicken bones – can also add cooked bones but add them at Step 4
2 carrots rough cut on the diagonal
3 or 4 stocks celery cut into large dice
1 or 2 medium onions peeled and cut into large dice
2 whole peeled garlic cloves
6 whole black pepper corns
2 bay leaves
½ cup dry white wine (optional)
Fresh or dried herbs – thyme, parsley, basil, rosemary, or marjoram
Directions:
1. In a large heavy bottomed pot heat until very hot and add bones and cook over med. high heat for 5 or 6 minutes turning with tongs every minute or so. You want the bones browned but not burned.
2. Add the carrots, celery, garlic cloves and onions and continue to cook stirring frequently until veggies are starting to turn brown – 5-8 minutes.
3. Add the wine (or skip to next step) and deglaze the pan trying to scrape all of the brown particles (the fond) off the bottom.
4. Add enough water to cover, scrape the goodies off bottom and add the peppercorns, bay leaves and herbs.
5. Bring to a boil and reduce heat to a light simmer.
6. Simmer for at least 1 hour and up to 2 or 3 depending how concentrated you want it.
7. Let mixture cool a bit and strain through a sieve –use immediately or freeze in 1 Qt. containers.
Note – add S&P to taste when you actually use the stock.
