The Swaledale Nutritionist's meat box A Closer Look at the Benefits of Nutrient-Rich Beef Byproducts

In today's world, we are constantly on the lookout for nutrient-dense foods that can provide essential vitamins and minerals, all while supporting a sustainable and ethical lifestyle. Enter the The Swaledale Nutritionist’s Meat Box including ox heart, liver, bone broth, marrow bone canals, beef bone stock, and grass-fed beef – a collection of lesser-known beef byproducts that offer an array of health benefits.

Now some of the cuts weren't normally things I'd go for but it has definitely got me thinking that it's not just steak I should be buying from the butchers

In this blog post, I'll delve into a few of the advantages of incorporating these nutrient-rich foods into your diet, but more importantly, some of my favourite bits from the Swaledale Box.

What we had in the Box

My Top Picks

Liver: Nature's Multivitamin

Nutrient-dense: Liver is packed with essential vitamins and minerals such as vitamins A, D, E, K, B12, and folate, as well as iron, copper, and zinc.
Cognitive health: Choline, found in liver, is essential for brain function and may help prevent cognitive decline.

What I like to do

Liver on toast. So easy and so tasty, literally pan fry for 3-4minutes on a griddle pan with butter, rosemary, salt and pepper with wilted spinach on sourdough toast.

Ingredients:

Beef livers, sliced
1 onion, sliced
2 cloves of garlic, minced
1/2 cup of flour
2 tablespoons of butter or oil
Salt and pepper to taste
1 tablespoon of fresh rosemary leaves, chopped

Instructions:

Rinse the beef liver slices and pat them dry with paper towels.
Season the liver slices with salt and pepper, and then dredge them in flour to coat them evenly.
In a large skillet, heat the butter or oil over medium heat.
Add the sliced onion, minced garlic, and chopped rosemary to the skillet and sauté until the onion is translucent and fragrant.
Add the flour-coated liver slices to the skillet and cook for about 2-3 minutes on each side, or until they are browned on the outside and cooked through on the inside.
Remove the liver slices from the skillet and let them rest on a plate for a few minutes.
Serve the beef liver slices with the sautéed onion, garlic, and rosemary on top.

Bone Broth: The Healing Elixir

Gut health: Bone broth is rich in collagen and gelatine, which can help restore and maintain a healthy gut lining.
Joint support: There's emerging evidence of bone broth and gelatine supporting soft tissues in sports
Immune system booster: The amino acids and minerals in bone broth support a healthy immune system and can aid in recovery from illness.

What I like to do

Create a stock using the beef bones and use them for my ramen noodle soup. Yum!

Making the stock

Ingredients:

Beef bones (marrow or the knuckle bones from the box)
2-3 carrots, chopped
2-3 celery stalks, chopped
1 onion, chopped
2-3 garlic cloves, minced
2 bay leaves
1 tablespoon peppercorns
1 tablespoon apple cider vinegar
Water

Instructions:

Add you bones to the slow cooker. Add the chopped vegetables, bay leaves, peppercorns, and apple cider vinegar.
Fill the pot with enough water to cover the bones and vegetables by about 2 inches. Bring the mixture to a boil, then reduce the heat to low and let it simmer for at least 6-8 hours, or up to 24 hours for a richer flavour. Or using an instant pot, just leave for 4hrs on high heat.
As the broth simmers, you may need to skim any foam or impurities that rise to the surface.
After the broth has simmered for the desired amount of time, strain it through a fine mesh sieve to remove the bones and vegetables. Discard the solids.
Allow the broth to cool to room temperature, then transfer it to an airtight container and store it in the fridge or freezer until ready to use.

I use this for loads of things, ramen, stews, curries and I even put it on my dogs kibble haha

Marrow Bone Canals: A Treasure Trove of Nutrients

Healthy fats: Bone marrow is a source of healthy fats like omega-3 fatty acids, which can reduce inflammation and support brain health.
Collagen and elastin: These proteins found in marrow bone canals are essential for skin, hair, and nail health and may also promote joint health.
Mineral-rich: Bone marrow contains calcium, phosphorus, and magnesium, which are crucial for strong bones and teeth.

What I like to do

Posh mash > Add them to mash potatoes! The other thing you can do is use it like butter, literally drip it onto sourdough toast ;)

Ingredients:

2-3 beef bones with marrow
4-6 potatoes, peeled and chopped
1/2 cup of milk
4 tablespoons of butter
Salt and pepper to taste
Chopped parsley or chives for garnish (optional)

Instructions:

Preheat your oven to 400°F (200°C). Place the beef bones on a baking sheet and roast them in the oven for about 20-25 minutes, until the marrow is soft and the bones are browned. Or use the air fryer for 20mins on 180c.
While the bones are roasting, peel and chop the potatoes, and place them in a pot of boiling water. Cook the potatoes until they are tender, for about 15-20 minutes.
Once the bones are done roasting, remove them from the oven and use a knife to carefully remove the marrow from the bone canals.
Drain the cooked potatoes and add them back into the pot. Mash the potatoes with a potato masher or fork.
In a small pot, heat the milk and butter until the butter is melted.
Add the milk and butter mixture to the mashed potatoes and stir until well combined.
Add the marrow to the mashed potatoes and stir gently to combine. The heat from the mashed potatoes should be enough to soften the marrow and incorporate it into the dish.
Season the mashed potatoes with salt and pepper to taste.
Serve the mashed potatoes hot, garnished with chopped parsley or chives if desired.

Grass-fed Beef: A Healthier Choice

Higher in omega-3 fatty acids: Compared to grain-fed beef, grass-fed beef contains more heart-healthy omega-3 fatty acids.
Rich in antioxidants: Grass-fed beef has higher levels of antioxidants like vitamin E and carotenoids, which can help protect your cells from damage.
Sustainable farming practices: Grass-fed beef is often raised using more environmentally friendly and humane farming practices.

What I like to do

Mince beef koftas. These are super simple, all you need is:

Grass fed minced beef
1 onion, finely chopped
2 cloves of garlic, minced
1/2 cup of breadcrumbs
1 egg
2 tablespoons of chopped parsley
1 teaspoon of ground cumin
1 teaspoon of ground coriander
1/2 teaspoon of paprika
Salt and pepper to taste
Olive oil for frying

Instructions:

In a large bowl, mix together the ground beef, finely chopped onion, minced garlic, breadcrumbs, egg, chopped parsley, ground cumin, ground coriander, paprika, salt, and pepper until well combined.
Shape the beef mixture into small balls or oval shapes, about 1-2 inches in diameter.
Heat up the air fryer to 180 and cook for 15mins.
Remove the beef kofta from the pan and place them on a plate lined with paper towels to remove any excess oil.
Serve the beef kofta hot with a side of tzatziki or hummus for dipping, or with a side of rice and vegetables for a complete meal.

Beef Shin

Beef shin, also known as beef shank, is a cut of meat from the lower leg of the cow. It is a lean and relatively tough cut, but when cooked slowly it really is great!

Iron content: The iron in beef shin is heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant-based sources. Adequate iron intake is essential for preventing anemia and supporting overall good health.
Low in fat: Beef shin is a lean cut, containing less fat compared to other cuts of beef. Consuming lean meats can help in maintaining a balanced diet and managing weight.
Collagen and gelatine: As a result of its connective tissue content, beef shin contains collagen and gelatine, which are released during the slow-cooking process. These proteins can support joint health, skin elasticity, and gut health.

What I did with it

Beef shin stew: I normally just use braising steak for my stews but this was definitely an improvement. 100% will be using this again.

Ingredients:

Beef shin
2 tbsp olive oil
1 large onion, chopped
2 carrots, peeled and chopped
2 celery stalks, chopped
4 cloves garlic, minced
4 cups beef broth - used from above
1 cup red wine (optional)
2 bay leaves
1 tsp dried thyme
1 tsp dried rosemary
Salt and pepper, to taste
2 tbsp cornstarch mixed with 2 tbsp cold water (optional, for thickening)
Fresh parsley, chopped (for garnish)

Instructions:

In my instant pot, I season the beef shin chunks with salt and pepper. Brown the meat on all sides, about 5-7 minutes. Remove the beef from the pot and set aside.
Reduce the heat to medium, then add the onion, carrots, and celery to the pot. Cook for about 5 minutes, until the vegetables begin to soften.
Add the garlic and cook for another minute, until fragrant.
Return the beef to the pot, then add the beef broth, red wine (if using), bay leaves, thyme, and rosemary. Bring the mixture to a boil, then reduce the heat to low and let it simmer, covered, for 2-3 hours, until the meat is tender and falls apart easily.
If you prefer a thicker stew, remove the cover, and stir in the cornstarch and water mixture. Let the stew simmer for an additional 10-15 minutes, until it thickens to your desired consistency.
Taste and adjust the seasoning with salt and pepper if needed. Remove the bay leaves and discard them.

Conclusion

Incorporating liver, beef bone stocks, bone marrow, and grass-fed beef into your diet can provide a variety of health benefits while also being incredibly delicious. However, it is essential to consume beef in moderation and as part of a balanced diet, which includes various protein sources, fruits, vegetables, whole grains, and healthy fats. Liver is packed with essential nutrients such as iron, vitamin A, and B vitamins, while beef bone stocks and bone marrow are rich in collagen, amino acids, and minerals that can support gut health, joint health, and skin health. Grass-fed beef is also a great source of high-quality protein, omega-3 fatty acids, and conjugated linoleic acid (CLA), all of which can contribute to a healthier diet. With their rich flavour and nutritional value, these foods are a great addition to any balanced and healthy diet.

If you were interested in any of the above meats, you should definitely check out Swaledale Butchers if you're looking for high-quality, sustainable meat. Their commitment to sourcing from local farmers ensures that the meat you purchase is not only exceptionally fresh but also ethically and environmentally responsible. I highly recommend checking them out and experiencing the difference that their commitment to quality and sustainability can make on your dining table.