CrossFit My Kitchen: The Meat Cookie

The focus of the next installment of Crossfit My Kitchen is The Meat Cookie; 6oz of free range, grass-fed, protein-packed goodness. Much like the hard boiled egg, I prepare a dozen at a time and have them readily available for consumption throughout the week.

I would like to make the distinction here that I endorse consumption of grass-fed, REAL beef, which unlike the grain-fed, over-processed, ground round you purchased at your local grocery store, is not only good for you, it is unrivaled in providing the highest quality protein available. How so?

The fat content of beef is the primary reason it has lost ground as a respectable entrée on America's dinner table. Not only do most beef cuts have a high fat content, ranging from 35-75%, but the majority of it is saturated.

Grain-fed beef can have an omega 6:3 ratio higher than 20:1
J. Anim. Sci. 2000. 78:2849-2855

This well exceeds the 4:1 ratio that is recommended to avoid an essential fat imbalance. Also grain-fed beef can have over 50% of the total fat as the far less healthy saturated fat.

Grass-fed beef has an omega 6:3 ratio of 0.16 to 1
This is the ratio science suggests is ideal for our diet. This is about the same ratio that fish has. Grass-fed beef usually has less than 10% of its fat as saturated. If you are a pregnant or breastfeeding mom, the extra omega-3 from the grass-fed beef will provide incredible nutritional benefits for your child


Need more convincing? Read on.

Furthermore, look at how beef stacks up compared to other protein sources:


Table 1. Approximate Protein in Selected Foods

Ostrich 10 grams/ounce
Beef 7 grams/ounce
Poultry 7 grams/ounce
Fish 7 grams/ounce
Large Egg 7 grams/egg
Milk 8 grams/cup
Cheese 7 grams/ounce
Bread 4 grams/slice
Cereal 4 grams/1/2 cup
Vegetables 2 grams/ 1/2 cup
Soybeans (dry) 10 grams/ounce
Peanuts 7 grams/ounce
Lentils (dry) 6.5 grams/ounce
Red beans 6 grams/ounce
Baked potato 9 grams/8 ounces
Cashews 5 grams/ounce


Being in San Francisco, I buy my grass-fed beef from Prather's Ranch. Typically, I purchase the "Family Pack," 5 pounds of ground beef for $20! It doesn't get better than that for the price. They are located at the Ferry Building and local farmers' markets. Get yours today.


Things You'll Need:

1. 4 pounds grass-fed Beef
2. Cookie Sheet
3. Food Scale
4. Cookie Cutter (I use a 1 cup dry measuring utensil)






Step 1: Preheat the oven to 350 degrees. Place meat in large bowl; season to your liking ( I find the beef I use requires no seasoning). Mix together thoroughly.

Step 2: Measure out ~6oz. of beef with scale, press into cookie cutter, remove beef pattie and place on cookie sheet.

Step 3: Bake for 20 minutes.

Step 4: Place meat cookies on paper towel to drain, store in Tupperware and consume when needed.






Remember: Eat your cookies, Crossfit regularly and watch your muscles grow.

Bon Appetit,

Coach Kevin