Healthy eating, Nutritional deficiencies

If red meat is so bad for you…why is it the BEST source of the most essential nutrients required for humans to THRIVE?!

Rachael Whittaker

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High quality beef and organ meats are some of the most nutrient dense food you can eat. Every nutrient that is studied and known as necessary for humans to thrive is found in animal foods. Particularly red meat. These include: Vitamin K2, Vitamin B12, Creatine, Taurine, and many more! Red meat is the most bio-available source of protein, and other nutrients we need.

Here is a bit of information on the terminology often used in processing and packaging labels, which can help you make the best choice for your meals.

Grass finished– only ever eaten grass and forage (silage or hay or straw) no grain. May have been barn kept as long as not fed grain.

Grass fed– has eaten grass within its life but may have been fattened pre-slaughter using grain and forage, usually in a barn. Will have been raised in a combination of barns and pasture.

Grass finished, pasture raised– only ever eaten grass outside.

Free Range– rare in beef farming in the UK. ‘Pasture promise’ is a certification that means the cattle have had 6 months outside as a minimum.

Organic– never fed any growth hormones or antibiotics.

So beef can be:

Grass fed and organic.

Grass finished and organic.

Grass finished, organic and pasture raised.

The latter is the gold standard but can be hard to source and inaccessible for a lot of families.

With the cost of living continuing to rise, it can feel almost impossible to maintain high standards for our families food.

Here are some ideas for how to reduce costs without compromising on quality, including cheaper cuts of meat you could try, and a few ideas on incorporating them into your daily meals.

Mince: The classic freezer staple! While often a much cheaper cut, it can offer additional nutrition due to the higher collagen content. Usually available in 5-20% fat, you can decide which ratio works best for your needs. There is so much versatility in mince- you can use it in cottage pie, taco’s, mince & tatties, and make your own burgers- which allows you to add in other beneficial ingredients!

Braising steak: This is an amazing choice for all slow cooked recipes. Works beautifully in stews and soups, and as a replacement to the classic roast dinner. Another great way to use it is to slow cook and then shred for a replacement in recipes that call for ‘pulled pork’!

Offal, Fats, and Bones: Offal (liver, heart, kidneys, lung etc) offers high amounts of Folate, Vitamin B12, Iron, Copper, Magnesium, Selenium, Zinc, and fat-soluble vitamins A, D, E, and K. Because it is so rich in these nutrients, a little is all you need! It is no secret that we are big fans of FAT, and animal fats reign supreme. Tallow, ghee, butter…. even in small amounts, these provide a huge hit of brain and body boosting benefits. They can add depth and richness to meals, and can be used for frying, baking, braising, roasting- the options are endless! Bones are usually inexpensive and can be used to make beautiful stocks and broths that will be packed with gut-healing properties! You can then use these as a base for soups and stews.

Try this comfort food stew recipe, which you can make more cost effective by cutting braising steak into chunks:

Keto Beef Stew Recipe (Crock Pot) (

Here is a recipe for pulled beef sandwiches, braising steak would work beautifully here in place of chuck roast:

BBQ Pulled Beef Sando – Perfect Keto

You can boost a classic cottage pie recipe by choosing a high quality, preferably grass fed and organic mince, and using a combination of sweet potato, white potato and cauliflower for the mash topping.

Mince can also be made into homemade burgers, kebabs, or meatballs and you can incorporate your preferred ratio of offal into these, based on taste.

Homemade bone broth is inexpensive, simple to make ahead and freeze, and is deeply nourishing and healing to the gut. It can be used in place of stock cubes, as well as a replacement for water when cooking pantry staples like rice or quinoa to boost the protein and nutrient levels.

Some great places to source high quality meat and fats in the UK are:

Gazegill Organics

Hook & Son Raw Products (

Organic Grass-Fed British Meat – Green Pasture Farms

Know that every small change you make and every little step you take on your journey towards wellness will add up to an abundant life!

You will gain knowledge, awareness and experience the further down the path you go, which leads to courage to try new things, seek alternative methods of healing, and become confident in your own decisions as the gatekeeper of your children’s health.


Rachael WhittakerRachael is the mum behind Mighty Kids! On days when her children are behaving she loves to learn, and to share her knowledge with other parents.

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