# 3. Red Meat…Sparingly back in style!
We are all used to hearing the reasons why not to eat red meat.
Well, here’s a convincing reason to dig into a nice, lean piece of steak…
much needed IRON! Studies show that healthy levels of iron improve mental
function; while iron deficiency blocks oxygen flow through the body and brain,
causing mental fatigue. Red meat is a rich source of easily absorbed
iron, zinc, B vitamins and omega-3s.
But for those who skimp on animal protein, it may be hard to get enough of
nutrients such as iron, iodine and vitamin B12. So how much meat do we really
need? The healthiest intake of meat is a small one. A controlled
intake of lean meat, 4 to 6 ounces, three times a week, is
recommended as a part of a balanced diet to help maintain
health, and to fulfill important
Mango Steak Salad
3 10 oz. rib eye steaks
1 lg. red onion
coarse black pepper
3 hearts of romaine
1 bunch cilantro
Using a meat fork, poke holes on top of each steak. Then generously sprinkle with
Worcestershire sauce and season with kosher salt, pepper, onion salt, garlic salt
and cayenne pepper. Turn steaks over and repeat. Grill steaks for 6 to 8 minutes
on each side for medium rare or longer as desired.
When ready to serve, cut steaks in bite-size pieces. Remove bottom 2 inches from
each head of romaine. Cut or tear lettuce into bite- size pieces. Clean, rinse and
pat dry. Chill. Peel mangos and cut into chunks. Cut avocados in half and remove
pits. Slice avocados into bite-size pieces. Chop red onion and mince cilantro. Set
aside. When ready to serve, place lettuce on each plate. Arrange mango, avocado,
red onion, cilantro and Roasted Macadamia Nuts evenly on romaine. Top with
slices of steak. Finish with Honey Lime Dressing and serve.
Honey Lime Dressing
½ c. honey
1 tsp. kosher salt
1 c. vegetable oil
½ tsp. coarse black pepper
¾ c. rice vinegar
¾ tsp. dry mustard
juice of 4 limes
6 drops Tabasco© sauce
Place honey, vegetable oil, rice vinegar, juice of 4 limes, salt, pepper, dry
mustard and Tabasco© sauce in a blender and puree. Chill before serving.
Excerpt From: Michelle Huxtable. “The Gathering of Friends.” iBooks.