Nutrient dense spotlights from this week’s menu
Oxbow Beef Bourguignon
Beef bourguignon is French comfort food at its finest! The star of the show is Oxbow Cattle Co.’s grass-fed grass-finished beef. Oxbow cattle are grain-free, hormone-free, and antibiotic-free from conception to consumption. Cows are bred and selected for genetics that work best with Oxbow’s ranch land, resulting in shorter, more compact cows that convert grass, legumes, and forbs more efficiently into nutrient-dense beef. Grass-fed, grass-finished, beef has more vitamin E, beta-carotene, and vitamin C than grain-fed meat. It also contains 2-4x times the omega-3 fatty acids than its conventional counterpart. Meat from grass-fed, grass-finished cows are the richest source of another type of healthy fat called “conjugated linoleic acid” (CLA). CLA is a product of digestion by microbes in the first stomach (rumen) of grass-eating animals. It has been shown to assist with weight management, reduce fat storage, boost liver performance, increase your body’s energy expenditure, and increase satiety. CLA helps the body fight inflammation and boosts the immune system by helping it build resilience to infections, inflammatory disorders, and other immune system imbalances. Grass fed beef is also a great source of zinc, an important mineral for optimal immune system function, cell growth and replication, skin and bone integrity, and for the synthesis of cholesterol, fats, and proteins.
Pork lardons are a classic ingredient in French cooking such as beef bourguignon. Lardon is a fancy word for slab bacon that is sliced into matchsticks. They are the perfect combination of juicy, salty, cured pork that adds texture and richness to any dish. Besides being delicious, pork lardons from pasture raised pigs is a good source of vitamin D! Monogastric (one stomach) animals, such as pigs, make vitamin D in their skin and in their fat when they’re exposed to sunlight, resulting in pasture-raised pork that is rich in this immune supporting vitamin.
A sprig of parsley is more than just a plate decoration. Parsley is the world’s most popular herb, deriving its name from the Greek word meaning “rock celery”. Parsley is an excellent source of vitamin K, vitamin C, as well as pro-vitamin A (beta-carotene), folate, and iron. Parsley contains phytonutrients known as flavonoids (plant chemicals), which have been shown to function as antioxidants in the body.
Creamy Wild Nettle and Roasted Cauliflower Soup
Wild nettle, also known as stinging nettle, is a nutrient dense and nourishing plant. Stinging nettle received its name in part due to the bristly hairs covering the leaves and stem that sting when touched. While you may be used to avoiding this plant when you are out recreating, wild nettle is a nutrient dense plant worth bringing into your kitchen. Nettle is packed with vitamins (A, Bs, and C), minerals, and trace minerals, along with a hefty dose of phytonutrients such as chlorophyll and carotenoids. Nettles offer many minerals that support bone health—particularly iron, calcium, magnesium, silicon, potassium, manganese, zinc, copper, and chromium. One cup of wild nettle contains around 50% of the recommended daily intake of calcium, a great plant-based source for those that choose to or need to avoid dairy products. Nettles have also been shown to help reduce respiratory issues, regulate blood pressure, stimulate red blood cell production, speed wound healing, reduce inflammation, and gently detoxify the body. With even more nutrition to boot, wild nettle is a plant worth incorporating into your nutrient-dense menu!
Ghee is nutrient-dense “liquid gold” that tastes similar to butter but with a slightly roasted, nuttier flavor. Ghee results from slowly melting butter to separate the milk solids from the butterfat. The milk solids in the butter eventually drop to the bottom of the pot and brown, giving the ghee its nutty flavor. They are then strained out before use, resulting in pure butterfat. This process of removing the milk solids from butter makes this an option for those who avoid dairy products due to lactose intolerance. Ghee is a stable fat ideal for high heat cooking, unlike butter, which has a lower smoke point due to the possibility of the milk solids burning. From a nutritional standpoint, ghee is rich in fat soluble vitamins A, D, and E, and K2. K2 is essential for the body to help utilize minerals, including calcium (in the nettles!). Vitamin K2 helps to protect against tooth decay, supports proper bone development, and protects against calcification of the arteries. It is the vitamin that directs our body to the correct place to put calcium (bones, teeth) vs incorrect places (kidney stones, calcification of arteries). Ghee contains an essential short-chain fatty acid called butyrate/butyric acid. Butyrate acts as a detoxifier, improving colon health. It has been shown to help support healthy insulin levels and is an anti-inflammatory, especially in the digestive tract as well as throughout the body. Butyrate supports the digestive tract by stimulating the conversion of fiber into more butyric acid, which is essential for detoxing and eliminating other fats and toxins. It also helps to increase gastric acid which aids in efficient digestion. The fatty acids in ghee will also help you absorb other fat-soluble vitamins in your meal.
Interested in making your own ghee at home? Start with a grass-fed, organic butter. Lifeline Dairy (Victor, MT) is a great local option you can find at the Good Food Store. If you can’t find Lifeline, Kerrygold butter is also a great option. Making ghee at home is an inexpensive way to incorporate this healthy fatty acid into your everyday meals. Check out this link for a step-by-step demo: https://tasty-yummies.com/how-to-make-ghee-at-home/
White Bean and Microgreen Salad
White beans provide the body with a good source of slow-burning complex carbohydrate that is rich in fiber, helping to stabilize blood sugar levels. White beans are a source of both copper and iron, the combination of both needed for iron to be properly utilized in red blood cells. White beans are a good source of magnesium, a mineral necessary for our body to relax. They also contain potassium, folate, manganese, phosphorous, and Vitamin B1. White beans are a good source of plant protein. Tip: To make this a complete protein (to obtain all necessary amino acids), consider adding a raw/soaked/sprouted seed or grain of choice to this dish.
Microgreens are so much more than just a pop of color on your plate. These mini greens pack a major nutrient punch containing even more vitamins, minerals, and antioxidants than their full-sized counterparts. Microgreens have been harvested before maturation, just 7-14 days after germination. The result is a much smaller green, with a more intense flavor and highly concentrated nutrient profile. All of the vitamins and minerals you’d find naturally in the full-ground plant or herb is packed into these tiny versions. They are also a good source of polyphenols. Polyphenols are an important natural chemical found in many plants and contain powerful antioxidant properties. Antioxidants help prevent the buildup of free radicals, which are highly reactive compounds that form in the body that can cause cell damage and chronic disease. Microgreens have been found to have not only more polyphenols than their mature vegetable counterparts, but a wider variety of them as well. Adding microgreens to any meal is a way to significantly boost the nutrition and add a punch of flavor!
Lemons are a good source of Vitamin C. Vitamin C is one of the most important antioxidants. Vitamin C travels through the body neutralizing any free radicals it comes in contact with. Free radicals can interact with healthy cells in our body, damaging them and their membranes, resulting in inflammation and swelling. Vitamin C is also important to support our immune system. Not only is this dressing full of vitamin C, it is absolutely refreshing and delicious. You’ll be calling to get the recipe for this one!
Please note: This information is intended for educational and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease.