Nutritional value
Red meat is a good source of protein and of a wide range of minerals and vitamins, notably B vitamins and iron. It is thought that the chief reason that many children nowadays are short of iron is that they are eating less red meat. Lean meat is low in saturated fat: there is only 1.7g of saturated fat in 100g of lean raw beef, which is less than in chicken. To avoid the risk of BSE in beef, go for organic.
Using red meat
Choose quality, lean cuts of meat and cut off as much visible fat as you can before cooking (in winter, feed it to the birds who need fat to keep warm). When making casseroles, skim off the fat at the end of the cooking time. A fat-separator jug is ideal for removing liquid fat from casseroles and gravy.
* 'Steam roast' joints of meat on a rack in a covered roasting tin; put a little water in the tin and cook at low to medium heat, 170-180xC, gas mark 3-4. Long, slow cooking helps to avoid toughness and shrinkage
* Choose cheaper cuts for casseroles; simmer for two to three hours or until the meat can be cut with a spoon.
* Make your own burgers from best-quality minced steak. Ready-made burgers tend to be fatty and can have unexpected added ingredients. If you do buy them, choose 'extra lean'. Cook all mince until there are no pink bits left.
* Best burgers: chop some onion very finely and soften in a little olive oil and water. Mix into lean minced beef or lamb, along with black pepper and a speck of salt, then grill.
* Baby meatballs: flavour tiny meatballs with thyme, mint or dill; bind with a dab of yoghurt.
* Greek meatballs: add onion as above, plus cinnamon and parsley.
