Monday, March 22, 2010

Grass-Fed Beef and a Bean Burger Recipe

I hope everyone had a fantastic weekend. This was a particularly exciting weekend for me. Nick and I are officially in contract for our house! We put an offer in and it was counter-offered, then we counter offered the owner's counter offer, they counter offered again, and we accepted! We are moving in on April 23rd. I may take a couple weeks off from blogging while we get settled. But BOY are we excited!

Now I'm diving right into today's blog post topic:

Grass-Fed Beef

If you've read any of the posts by Evan at "Food Makes Fun Fuel", you have at least heard of grass- fed beef. Heck, you have probably heard of it anyway. Truth be told, I've never tried it.

A couple weeks ago The New York Times' "Well Blog" posted a great article about the benefits of grass-fed beef, compared to grain-fed beef.

  • Lower levels of unhealthy saturated and trans fat
  • Higher levels of Omega-3 (EPA/DHA)
  • More vitamins A, and E
  • Twice the levels of Conjugated Linoleic Acid (CLA), which may have chemoprotective properties and also may help prevent other chronic diseases.
  • May be better for the environment, compared to grain-fed beef.
  • 100-percent grass-fed beef is typically free of antibiotics and hormones (not always...).

  • Regarding the "lower levels of saturated fat and trans fat", well, you can buy lean grain-fed beef (90 percent lean and 10 percent fat), which also has incredibly low levels of unhealthy fat.
  • The levels of Omega-3 found in grass-fed beef are still far lower than that found in salmon and tuna.
  • Some grass-fed beef may have a "grassy taste". I don't think Nick would like that a whole lot....
  • It's almost three times as expensive as regular, grain-fed beef.
  • When the label says "grass fed" it may not mean the cattle were fed grass their entire life. It could mean they were fed grass just at the beginning of their life. The article said to look for the label from the American Grassfed Association for assurance that your beef was likely on a 100% grass diet, throughout their life.

** Check out this fantastic article about the difference between grass-fed and grain fed beef; (article) **

Quick, Cheap, and Healthy Recipe #17
Bean Burgers

1/2 diced onion
1 can drained black beans
1/2 cup wheat flour
1 slice cubed whole wheat bread
1 tsp. cumin
1/2 tsp. pepper
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/2 tsp. salt
Canola oil for frying the onions and the burgers

Possible Modifications
  • Use any spices you wish
  • Use any type of bean (pinto, red, etc.)
  • Use any type of flour or bread
Sautee the onions until they are soft to your liking. Puree the beans in a blender, or mash them with a fork in a medium (don't make them too smooth, chunks are good!). Add all of the ingredients to the mashed/pureed beans.

Form the mixture into 6 medium sized (~1/2-3/4 inches thick) patties (or you can make them larger and make 4 or 5 patties). Add a bit of canola oil to a pan and heat the oil on medium. Disperse the oil throughout the surface area of the pan, and then fry away! Cook until they are slightly brown on both sides. Cut through to the middle to make sure they are hot inside. Then enjoy.

I served Nick's burger with some cheese and pickles, with extra pepper on top.

Nick's Rating: 9 out of 10

I didn't try one because they contained wheat, plus I don't really eat beans because they give me awful gas (I would have to take about 5 expensive Beano in order to prevent the gas.....). So Nick had the pleasure of enjoying these babies. He loved them.

Nutrition Information

Coming Up
Tonight I am heading over to Urban Active for a couple hours, to market our services some more. As for tomorrow's post, well, I'm fairly certain it will be focusing on body composition. What is a healthy weight and body fat? What are the factors that effect our weight status?

Have a great evening!


  1. Gina, I'm so glad you did this post. I really had no idea of the 'cons' from grassfed beef! We rarely buy it because my husband eats soooo much and it is so expensive. But if I eat this, that is what I prefer.

  2. Congrats on the house that is SO exciting!

    Those burgers look really good. I don't really like Boca burger or Gardenburgers but what you put together is right up my alley.

  3. LOL! Thanks for the shout out! To be honest, my first thought was worried about what cons you might dig up. Thankfully, I was pretty aware of most of that. I will say, regarding omega-3's, the benefit of beef(especially grass fed ground) is that it won't smell up your dorm refrigerator as much as salmon ;-) Have a great day!

  4. So exciting about the house! Congrats!

    I hardly ever eat meat so when I do I always buy the best. I could understand someone's concern in price if they ate beef everyday. I think it should be treated as a luxury like cheese and chocolate.

  5. Congrats on the house!
    I don't eat meat, but for those who do, I support grass-fed beef. Cows are supposed to eat grass...not a bunch of corn.

  6. Yay!! Congrats on the house!!! And thanks for the bean burger recipe-- I love those things!


    Thank you for the bean burger recipe. It sounds lush :)

  8. congrats on signing the contract!!! So happy for you and Nick to getting your own house! :D That's such an important move for a couple!
    bean burger, oh yes, I love these!

  9. Congrats on the house! That is so awesome. Glad I do not eat beef. Therefore the bean burger recipe is awesome in my opinion and beats grass fed beef any time.

  10. ahh i am so excited for yall :)
    love the bean burger!! i do see the grass fed beef burger ALL the time on his blog and ive always wondered!

  11. Thanks for the bean burger recipe. I'm wondering if I could add some corn to this recipe and, if so, should I eliminate any or part of the recipe?

    Hooray about the house! You must be ecstatic.

  12. Congrats!!!! So exciting abou the house!! Thanks for the beef info! I always like to see the pros and cons.

  13. Wow I don't eat beef so I've kind of staying out of the loop on the grass fed beef info- very interesting though...kinda seems like another opportunity to for marketing to come in- feed them grass for like a month and then call it "grass fed beef" haha.

    Anyway, I'm so glad to hear the news about you guys accepting the offer! Moving is definitely stressful but it will be SO worth it when you are in your own house, whoa!!!

  14. I know you and your friends are memebers on this site Erica... Well guess what? Now they get to see you slutty naked ass! HAHAHAH. Just go to Enjoy!


  15. great post! I love seeing pros and cons of things, it makes me feel better about eating it not not eating it not a huge beef eater, but I do pay attention when I buy meat, when i DO buy it!

    YUM those burgers look aesome!

    congrats on the house!!

  16. Thanks for the info on Grass-Fed beef. I was looking into that because I will be cooking a ton once i move into my new apartment this summer. I may stick to my love of salmon though!

  17. Great post! It's always great to see this info and share it with my meat lovin' husband.

    Congratulations on the house! Did you want some help moving? ha ha

    I'm so surprised to hear you say you may start running! Just make sure you take care of those feet.

  18. Oh these look great and CONGRATS on the house! WOW! SO EXCITING!!!

  19. Congrats on the house! So exciting!!

    I love making bean burgers - they're so versatile!

  20. so excited for your move!!!

    it can be overwhelming so just take it all one step at a time!

    I love bean burgers! I mix beans with meat to use less meat a little less sat. fat but then a little more fiber..

  21. I'm all for grass-fed, more so for ethical reasons that nutritional. I think it's an interesting topic with lots of opinions though...and I find them all interesting :)

    Hope your marketing goes well!

  22. When I watched Food, Inc and saw the difference of Grassfed beef, it was VERY eye say the least lol.

    CONGRATS TO YOU AND NICK!!!! I wish you two nothing but the best in your new home and hope you create MANY wonderful memories there.

  23. CONGRATULATIONS on the house!!!!! How exciting!!! :)

    The bean burgers sound great!

    We eat very little beef, but when we do, I try to buy grass fed.

  24. I'm not a meat eater so I'll take your bean burgers instead!

    I hope your day at Urban is a success. They just built one in my neck of the woods and I've been meaning to check it out.

  25. I'm SO excited about another comparison/pros and cons post!! SO interesting and helpful!!


  26. I enjoyed reading your post and your blog. I work with La Cense Beef, they are a "Grass Fed Beef
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