4 Meats That Are Packed With Protein

I know I’ve advocated meat consumption many times before; I’ve talked about the benefits of eating meat (in moderation of course). In many cases I have stated that the human omnivorous diet (comprised of both meats and vegetal matter) requires a balanced intake of nutrients, from which meat shouldn’t not be left out, mainly because it’s the best source of protein we get. But I feel that I’ve never treated this subject with the proper respect it actually deserved, so I’ll fix that right now.

If you’re a bodybuilder or a fitness enthusiast you probably know much about what proteins are and what they’re good for. But for those of you who don’t, allow me to explain. Proteins are essential to living organism and humans make no exception. It helps build and repair muscle mass, it serves as a building block for body chemicals (enzymes, hormones etc.), skin, blood, bones, helps release carbohydrates into the bloodstream and so on. Every single fully functional cell in the human body needs protein in order to function properly. Some tissues (hair and nails) are comprised mostly of protein. So this macronutrient is one of the building blocks of life, it’s a major part of who and what we are and it’s important to have a balanced diet in which to include rich sources of protein. Let’s have a look at these 4 meats that are packed with protein. And there is no better natural source of protein out there that meat.

Venison (27g of protein / 3 oz)

Venison is an excellent source for protein, even better than the common beef. Not only does it have a higher amount of protein/per oz., but it also has a lower count of saturated fats. Protein is only one of the nutritious compounds venison has to offer. It’s packed with iron, riboflavin, vitamin BS and other minerals that are beneficial to human health. It’s pretty versatile when it comes to cooking methods. You can make mouth-watering stakes and stews from back straps, tenderloins or top hams. The neck the belly and the lower ribs can be easily grinded into sausages or stew meat. The best roasts result from the lower hams, but you’ll have to cook them long and slow to tender the meat. Venison has a specific taste, and if you’re not very keen on it, you can marinate it and tinker with the flavor as much as possible.

Chicken breast (27g of protein / 4 oz)

The chicken breast is a common household name that’s known and loved by everybody. We are all familiar with its tenderness and deliciousness. We all know how easy to prepare it is, in how many dishes and recipes we can include it in and how easy it is to procure (found in all types of stores and markets, big or small). But I don’t know how many of us are actually aware of the chicken breast’s nutritious properties. Apart from proteins, it also has phosphorus, magnesium, iron, zinc and also a small amount of calcium. The healthiest approach to eating chicken breast is to serve it grilled, with a side of fresh, steamed or grilled vegetables. But for those of you who don’t mind adding calories to the mix, you can just fry it and eat it with pretty much everything your heart desires. When it comes to cooking chicken breast, the sky’s the limit.

Ground beef 95% lean (24g of protein / 3 oz)

This is the best type of beef money can buy. The 95% lean ground beef it’s full of beneficial compounds, such as iron, creatine (that do wonders for your muscles), vitamin B6, vitamin B12, niacin, riboflavin, zinc, calcium and more. The leaner the beef, the better! Ground beef that starts at 90% lean is lower in fatty acids and calories, which makes it perfect as the main pillar of a healthy diet. Cooking it requires some caution and preparation. Because the meat lacks a high amount of fats, it’s advised to use the right amount for cooling oil before frying. If you’re planning a roast, it’s best if you add sauce and cook it slowly, because it’ll need all the moisture it can get. If you already have your heart on switching to this type of meat product, go for grass-fed beef, as it’s tenderer and even richer in protein and nutrients than regular lean beef.

Anchovies (24g of protein / 3 oz)

The anchovies are a small breed of fish that are extremely delicious and beneficial at the same time. Apart for being a rich source of protein, they’re also a rich resource of omega 3 fats (beneficial non-saturated fats), vitamin D, vitamin B12, niacin and other nutrients and minerals that make for tough blood vessels, strong bones, and a healthy heart. Their small size also prevents them from accumulating high amounts of toxins, like bigger fish do. Before eating them, soak them in water for about 30 minutes; they retain high amounts of salt and this will remove the excess salt. They’re not meant for cooking (as they tend to dissolve), so just eat them out of the can with greens and cheeses or add them to salad dressings.

For a while, I’ve considering pork chops as well. But I ultimately decided to drop them from the list, because of their high amount of fat: 1.2 g of polyunsaturated fat, 3.3 g of saturated fat and 3.9 g of monounsaturated fat.

These are some of my personal favorite meats, but I’m sure there are plenty more out there to take into consideration. I’m sure there are plenty of you that could successfully add to this list, and make it go for pages on end. But that is not my goal; all I wanted to do is to share with you the importance and joy of eating meat. Stay safe and healthy!

How To Naturally Preserve Meat

How To Naturally Preserve Meat. Photos – Pixabay (PD)

In a survival scenario, learning how to store food will once again be crucial for your very own existence – like the good old days. Your fridge will probably become just another shelf, useless without a power source. But there are ways to still keep your balanced diet, ways that help you preserve and store even the most important food group: meat!

Even if you survived the “fall of mankind”, doesn’t mean you have to give up on eating healthy. And by smoking and curing your meats, you’ll still be able to enjoy roast beef or bacon. I’ll walk you through the easy steps of keeping your meats fresh and tasty without a fridge.

How To Smoke Your Meat

The process of smoking food is defined by exposing the meat (of almost any sort) to the smoke produced by burning plants, smoldering wood or other spices or organic materials. In the U.S. the most commonly used smoking woods are apple, cherry, oak, and mesquite. The meat is smoked for long periods of time at low temperatures (180° – 225°F), reliant on indirect heat. Grilling is a similar process, but it’s based direct heat and high temperatures. The practice of smoking began purely out of necessity. Before modern day appliances, smoking was an excellent means of preserving meat because the smoke covers the surface like an acidic coating, a very inhospitable surface for bacterial agents. Furthermore, it also dehydrates the meat, furthering, even more, its resistance. Today, meat is smoked or cured purely for flavouring reasons, as modern means of conservation are preferred. But the way things are looking, we’re about to go back to old habits rather sooner than later.

Smokers today use all sorts of devices, based on different types of energy: propane, electricity, charcoal, and pretty much everything else capable of generating smoke. Some backyard kettle grills can be easily modified to become instant smoking apparatuses. But there are also professional smoking machines available on the market. Just make sure you have enough space for such an appliance before purchasing one.

There are 2 basic ways in which you can smoke your meats:

Cold smoking is used for flavouring rather than cooking. The process involves temperatures of less than 100°F and longer periods of exposure to smoke. It’s an excellent method of adding taste to already cured fish without actually cooking it. The same goes salami and other sorts of meat.

Hot smoking is different; it should be done in a closed appliance (be it grill or any sort for cooking gadget) so that the meat is not only being flavoured by the smoke but also cooked by the generated heat. The temperatures, in this case, are considerably higher (140°F – 160°F). For safety, the meat should be cooked at first at 160°F for 45 minutes straight, to ensure the annihilation of any sort of parasites or bacterial agents.

Different types of wood give different results when it comes to smoking meat. Hardwood and fruitwood make for excellent savoury smoke, mesquite smoke gives an earthy flavour, fresh apple wood smoke is sweet and goes great with poultry and pork and hickory wood gives the meat a sharp and rich flavour. If you plan on gathering smoking wood, make sure not to gather any sort of toxic or poisonous plants.

How To Cure Your Meat

Curing basically means preserving meat and fish in salt. Back in the days when refrigerators or refrigeration techniques hadn’t been discovered yet, curing with salt was the only way to maintain freshness. The abundance of salt created a more than the inhospitable place for bacteria that, if left alone, would spoil and rot the meat in no time. But because due to modern day technological advances, curing (like smoking), it’s no longer used for preservation purposes, but only for flavoring. The process of curing doesn’t normally rely on salt alone. It’s more than common to use other ingredients to contrast the salt. Sugar (brown sugar, honey, maple syrup) it’s the best counter for salt and adds a unique flavor. There other frequently used herbs or spices as well: black pepper, coriander, bay leaves and more.

There is another important ingredient which you can’t do without, and it’s more than add flavor. Sodium nitrite (commonly found in spinach, lettuce and celery) it’s very important to the mix, because it inhibits the growth of the Botulism bacteria, which can be fatal.

Sodium nitrite will also give a specific savor and a unique color (bright red). This ingredient, however, can be toxic in high dosage, so respect the following mixture recommendations: 6.25% sodium nitrite to 93.75% table salt (regardless if you’re using pink salt or fresh vegetable extracts as a source of nitrites).

Once you have everything ready, you can cut your meat into slabs. Afterwards cover each slab heavily with the salt mixture. After you’re done, pack the meat slabs tightly in jars and place them in storage space of your choice, where the temperature should ideally be around 36°F. Let the meat sit for a month, and afterwards take it out and wrap each slab in paper or plastic, making sure each one is airtight, so moisture doesn’t get in. The meat slabs can be stored again or consumed at your own will.

How To Brine Your Meat

The process of meat brining is also known as “wet curing”. It goes by the same principle of meat preservation with salt. But rather than relying on dry salt, brining is about keeping the meat submerged in a saline solution. The meat needs to be cut in slabs and placed into jars or containers that have been previously washed and sanitized. One way of preparing the saltwater is by adding 1 pond salt + 1 cup sugar / 3 quarters of water. Spices and herbs can be added as well, according to taste. The meat should stay completely submerged in the saline solution. Once the meat is placed in storage you’ll have to check on it once a week, stir the brine or replace it if it thickens. The process will last a month.

These are some of the cheapest, easiest and most practical methods of naturally preserving meat. Each one is different and comes with its own unique flavor, so you should try them all out before deciding what works best for you. So get practicing while it’s still all in good fun rather than for survival reasons.

By My Family Survival Plan

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Graphic – www.myfamilysurvivalplan.com. Images – Pixabay (PD)