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Photo of raw steak
Photo of several meatballs on a plate
Photo of a plate of cut, cooked meat
Photo credits (left to right): Photo credits (top to bottom): Flickr: tarale; Flickr: nebulux76; Flickr: TheBusyBrain

Foods Included

Beef, Pork, Lamb


Meat is animal flesh that is cooked and consumed as food. Meat contains a large amount of protein and essential B vitamins.

Buy It

  • Meat should have a rich, pink color and bones should be bright white.
  • Avoid deep purple or dark brown colors, which means the meat has gone bad.
  • When meat is on sale, buy extras and freeze it for later.

Store It

  • Keep meat on the lowest shelf in your refrigerator to make sure the juices don't leak on any other food.
  • Freeze meat (raw or cooked) that you won't eat within 1-2 days. This will keep it fresh until you are ready to cook it.
  • Don't let cooked meat sit out on the counter for long. Once it has cooled down, put it in an air-tight container in the refrigerator.

Cook It

  • Meat can be grilled, pan fried, or roasted in the oven.
  • Rub fresh herbs and spices on the meat for added health benefits and to give it a little flavor.
  • To pan fry, heat a pan over medium heat and then add oil. After a minute, lay your meat in the pan. Make sure your stove fan is on. Cook it for about 4 minutes on each side, or until it is done to your liking.
  • To roast in the oven, preheat the oven to 450˚F. Warm an oven-safe skillet on the stove (like a cast iron skillet) and add a teaspoon of oil to the pan. Sear the meat for 90 seconds on each side to lock in juices. Put the pan in the oven to finish cooking. Roast the meat for 6-9 minutes, depending on how you like it cooked.
  • To grill, make sure your grill is piping hot. Rub the grill slats with oil using a small brush. Lay your meat on the grill and turn the heat down to medium. Keep the lid down. Grill for 4-5 minutes on each side and check for doneness.

Why It's Great

  • Proteins are building blocks for our bones, muscles, cartilage, skin, and blood. They provide a variety of nutrients that are essential for health and maintenance of your body.
  • Iron is essential for red blood cells and muscles.
  • Zinc is important for a healthy immune system and for healing wounds.
  • Selenium protects our cells from damage, helps reduce joint inflammation, and keeps our thyroid healthy.

Try It

Opo and Beef
35 mins
Photo of prepared Opo and Beef
Easy Meatballs and Sauce
35 mins
Photo of the prepared recipe
Cabbage and Meat Stew
45 mins
Photo of prepared Cabbage and Meat Stew
Pork and Shrimp Spring Rolls
45 mins
Photo of the prepared recipe
Ralph's Mediterranean Beef Stew
5 hrs 10 mins
Photo of the prepared recipe

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