Grass-fed beef and bison, pastured pork and poultry, and lamb and goat are enjoying a heyday right now. But if you don't cook them properly, you may be disappointed. We would never want that, so we're here to offer some tips to make your experience with these meats the best it can be.
First, a few words on nomenclature. Be sure the meat you buy is grass-fed, not merely grass-finished. You want meat from animals that have spent their whole lives in open air. Typically, "grass-fed" is applied to beef and bison, while pork and poultry are usually labeled "pastured." They mean the same thing, and some pork growers call their pork grass-fed. Virtually all domestic lamb and goat is grass-fed.
Although grass-fed beef and bison are beginning to show up in supermarkets, most people will find them first at a farmers market, specialty market or local butcher. Pastured pork and poultry are rarer in grocery stores, though they, too, are occasionally seen in high-end meat markets. You're more likely to find pastured pork and poultry at a farmers market.
Conventional cattle producers and their trade groups point out that grass-fed beef costs more because it is more expensive to raise. One reason is that conventional cattle are slaughtered at 11 or 12 months; grass-fed cows must be fed for 18 to 24 months to reach market weight, leading to higher costs.
Cows from a feed-lot will have received a steady diet of grains and other things that can sicken them, making routine antibiotic use a necessity, according to food writer and journalist Jo Robinson on Eatwild.com. The meat from sick animals is also more likely to be contaminated with food-borne pathogens such as E. coli and Salmonella, according to research by scientists from Cornell University and the U.S. Department of Agriculture reported in Science Magazine in 1998.
That's one reason to buy grass-fed: The animals likely will be healthier when they go to slaughter.
Another reason to buy grass-fed meat is that its composition of fatty acids, not just the fat, is more healthful for humans than meat from industrially raised animals, according to research.
The science is complex, but researchers are finding that the American diet is far too high in omega-6 fatty acids, and too low in beneficial omega-3 fatty acids. The ratio is usually expressed as omega-6:omega-3, and the closer it is to 1:1, the better. A study published in Nutrition Journal found that the "typical American diet tends to contain 11 to 30 times more omega-6 fatty acids than omega-3." The study found that grain-fed animals have a higher ration of omega-6. Grass-fed beef and bison have a ratio of about 3:1, which is near ideal.
But enough science.
Proponents of grass-fed meat tout its health benefits. But once you've bought the meat, you'll need to know a few things to cook it just right. Because the primary reason to buy grass-fed and pastured meat and poultry is that many find it just tastes better.
The first thing: Pastured and grass-fed meat and poultry are leaner and, because healthy animals walk around, have stronger connective tissue. That means you lose the insurance of the extra fat in conventionally raised meats; that extra fat lets you overcook it a little and still get a good result.
So cook grass-fed meat with respect: Sear steaks and chops over high heat, then finish at a lower temperature than you may be used to. Roast at lower temperatures (the American Grassfed Association recommends 50 degrees lower than usual), and for cuts that need long, slow cooking, such as shoulder or rump, cover the roasting pan and add some moisture: beer, wine, cider, broth, what have you.
If the pastured or grass-fed meat you buy is frozen, says the American Grassfed Association, never thaw it in the microwave. Instead, thaw in the refrigerator or, if time's a-wastin', by placing it in a bowl of cold water, changing the water every 30 minutes.
Burgers made from grass-fed or pastured meat will benefit from the addition of something to add moisture in cooking. Try mixing in caramelized onions or roasted peppers.
Lean cuts, like steaks and pork loin chops, will benefit from a four-to-six-hour marinade or, with pork, a brief brining to add flavor and moisture.
For more tips and recipes for cooking grass-fed and pastured meats, visit americangrassfed.org and eatwild.com.
Robin Mather is a senior associate editor at Mother Earth News and the author of the cookbook and memoir "The Feast Nearby."Copyright © 2014, Chicago Tribune