Beef 101: From Cuts to Cooking

In case you're like me and get overwhelmed at the Meat section of the grocery store or feel like you're constantly at battle with your beef in the kitchen--turning out chewy and dry, here's a little info on what the different cuts of meat are and how to cook them.

The Best Cuts & Cooking Methods
Grilling, broiling, and pan frying
The best cuts of meat are rib eye steaks, strip or shell steaks, and T bone, which contains both the strip and tenderloin steaks. Sirloin and round steaks will be tough and dry. Flank steaks and flat iron steaks are good when quickly cooked and sliced across the grain, as described above.

Roasting
Top sirloin, tenderloin, standing rib roasts, and top rump roast are good candidates.

Stir frying
Flank, top round, and sirloin steak are good. These cuts are best cooked quickly, and since elastin is broken because the meat is cubed, they are more tender.

Kebabs
Tenderloin is the best bet. This mild cut absorbs flavors easily and it is very tender.

Pot roasting and braising
Chuck and rump are the best cuts. These cuts have more collagen and need long, slow cooking in a wet environment to reach their optimum tenderness. Chuck has the most flavor and is the most tender.

Ground beef, chuck is the way to go. It has optimal amounts of fat and is tenderized mechanically by the grinding action. Most lean ground beef is chuck, but if you're not sure, ask!

------
Read more to find out why and for extra tips...

Basic Cuts of Beef
For beef, there are eight 'primal cuts'. At the top of the animal, starting near the head and going back toward the tail, they are chuck, rib, short loin, sirloin, and round. Underneath the animal, from front to back, they are brisket, plate, and flank. The tenderness or toughness of the cut depends on how much the animal has had to use the muscle. Therefore, cuts near the shoulder or leg, which are used often for movement, are going to be tougher. The muscles that are not used as much, in the center of the animal, include the rib, plate, and loin. 

Protein, Water, Fat, Sugar, and Collagen

• When meat is cooked, protein molecules, which are tightly wound and connected to other molecules, first unwind. This is called 'denaturing', and all it means is that the proteins are relaxing and separating. Because proteins are attracted to each other, they almost immediately pair up with other proteins, forming bundles. This is called 'coagulating' or cooking. As more heat is applied, the bundles of protein shrink. Up to 120 degrees F, the bundles shrink in width. After 120 degrees F, the bundles begin to shrink in length as well. 

• Water is also present in the muscles. Some of it is bound up with the proteins, fats, and sugars, and some is 'free water'. The amount of liquid left after the beef is cooked is directly related to the juiciness of the finished dish. As the protein bundles shrink and fat melts in the muscle, water molecules are squeezed out. Not too much water is squeezed out as the protein shrinks in width. But as the temperature increases over 120 degrees F and the bundles become shorter, more and more water is squeezed out and evaporated. That's why a well done piece of beef is so dry. Cooking times and temperatures must be controlled when cooking beef.

• Fat is flavor! A good cut of meat will have specks of white fat evenly distributed through the meat. Leaner cuts of beef, such as flank and round, have less fat and can benefit from marinades and dry rubs.

• Sugar plays an important role in beef, its finished color and flavor. Sugar and protein, when heated in an acid-free environment, combine to form complex molecules in a process called the Maillard Reaction. The wonderful crisp crust with its rich caramel flavors that form on a seared piece of beef are all from the Maillard Reaction. High heat is required for this reaction to occur; grilling and broiling are the best methods. You can also brown meats before cooking to start the Maillard Reaction, and you can broil roasts at the end of cooking time to achieve the same result.

• Other substances in meat include collagen and elastin. These are present in the hard working muscles of the animal. Collagen will melt as it is heated, turning into gelatin and becoming soft and melty. Elastin can only be broken down physically, as when you pound a cube steak before cooking or grind meat for hamburger. These compounds are found in the brisket, shank, chuck, and round primal cuts; in other words, the beef we cook as pot roasts and stews and hamburger.

The Two Methods of Cooking

There are two methods for cooking meat:
Dry heat: grilling, broiling, sauteing, roasting, stir frying, and deep frying.
Wet heat: braising, pot roasting, stewing, steaming, poaching, and slow cooking. 

You choose the cooking method depending on where the meat was located on the animal. Steaks, cut from the little-used center area of the animal, are naturally tender with little collagen and elastin, so they cook best using dry heat and short cooking times. Rump or round roasts have more collagen so they need wet heat, and longer, slower cooking in order to melt the collagen.

Most solid cuts of beef are cooked in a two stage method.
A quick high heat produces the Maillard reactions and forms a flavorful crust on the surface.
A slower cooking at a lower temperature will evenly cook the meat through without overcooking the outer edges.

Examples:
If you are grilling a steak, divide your grill into a hot side and cooler side by controlling the number of briquette. Start the steak on the hot side to form a crust and pull it over to the cooler side to finish cooking.
Roasts and stir fries use the same two stage method; first browned over high heat, then cooked with lower heat until the correct inner temperature is attained. You can also cook a roast with low heat in the oven, then turn on the broiler for the final few minutes to create a crisp flavorful crust.

TIP: After cooking, cover the beef to retain heat and let it stand for 5-10 minutes. This will let the water redistribute throughout the cut.

*from www.about.com

Preparing Legumes 101

Preparing legumes

Beans and dried legumes require soaking in room temperature water, a step that rehydrates them for more even cooking. Before soaking, pick through the beans, discarding any discolored or shriveled ones or any foreign matter. Depending on how much time you have, choose one of the following methods:

Slow soak. In a stockpot, cover 1 pound dried beans with 10 cups water. Cover and refrigerate 6 to 8 hours or overnight.

Hot soak. In a stockpot, bring 10 cups of water to a boil. Add 1 pound dried beans and return to a boil. Remove from the heat, cover tightly and set aside at room temperature for 2 to 3 hours.

Quick soak. In a stockpot, bring 10 cups of water to a boil. Add 1 pound dried beans and return to a boil. Boil 2 to 3 minutes. Cover and set aside at room temperature for 1 hour.

Gas-free soak. In a stockpot, place 1 pound of beans in 10 or more cups of boiling water. Boil for 2 to 3 minutes. Then cover and set aside overnight. The next day 75 to 90 percent of the indigestible sugars that cause gas will have dissolved into the soaking water.

Cooking tips

After soaking, rinse beans and add to a stockpot. Cover the beans with three times their volume of water. Add herbs or spices as desired. Bring to a boil. Then reduce the heat and simmer gently, uncovered, stirring occasionally, until tender. The cooking time depends on the type of bean, but start checking after 45 minutes. Add more water if the beans become uncovered. Other tips:

Add salt or acidic ingredients, such as vinegar, tomatoes or juice, near the end of the cooking time, when the beans are just tender. If these ingredients are added too early, they slow the cooking process.

Beans are done when they can be easily mashed between two fingers or with a fork.

To freeze cooked beans for later use, immerse them in cold water until cool, then drain well and freeze.

One pound of dried beans yields about 5 or 6 cups cooked beans. A 15-ounce can of beans equals about 1 1/2 cups cooked beans, drained.

Type of legumesCommon uses

Adzuki beans Also known as azuki beans, asuki beans, field peas, red oriental beans Rice dishes and Japanese or Chinese cuisine

Anasazi beans Also known as Jacob's cattle beans Homemade refried beans and Southwestern recipes — especially soups

Black beans Also known as turtle beans, black Spanish beans and Venezuelan beans Soups, stews, rice and beans, Mexican dishes, and Central and South American cuisine

Black-eyed peas Also known as cowpeas, cherry beans, frijoles, China peas, Indian peas Salads, casseroles, fritters, bean cakes, curry dishes, and Southern dishes with ham and rice

Chickpeas Also known as garbanzos, garbanzo beans, ceci beans Casseroles, hummus, minestrone soup, Spanish stews and Indian dishes, such as dal

Edamame Also known as green soybeans Side dishes, snacks, salads, soups, casseroles, and rice or pasta dishes

Fava beans Also known as broad beans, faba beans, horse beans Stews and side dishes

Lentils Soups, stews, salads, side dishes and Indian dishes, such as dal

Lima beans Also known as butter beans, Madagascar beans Succotash, casseroles, soups and salads

Red kidney beans Stews, mixed bean salad, chili and Cajun bean dishes

Soy nuts Also known as soybean seeds, roasted soybeans Snacks or as garnish to salads

Understanding Stove/OvenTemperatures

Level Of Hotness	Degrees Celsius	Gas Mark	Fahrenheit
Cool /Very Slow Cook - Good temperature for rising bread	110	1/4	225
Cool /Very Slow Cook   - Just to Warm things Up can make 'sun-dried' tomatoes at this Temperature often marked with an S on some cookers.	120/130	1/2	250
Warm/Slow Good for slow cook meals - i.e. start a casserole on the hot plate then finish at this temperature.	140	1	275
Warmish/Slow Cook	150	2	300
Warm/Moderate   For Reheating casseroles pies etc - meat dishes should simmer for   ½ hour at this temperature to kill off any bacteria	160/170	3	325
Moderate - Good for a lot of cakes	180	4	350
Moderately Hot - Pizza	190	5	375
Quite Hot - If in doubt use this temperature it's a good midway point for most things	200	6	400
Hot - Roast Potatoes and Vegetables	220	7	425
Very Hot - Baking some types of bread	230	8	450
Extremely Hot - I've never cooked at this temperature.	240	9	475

http://www.selfsufficientish.com/temperature.htm

Nuts & Seeds: Benefits of Soaking or Sprouting

If you've started reading raw cookbooks, you've probably noticed that soaking nuts and seeds is a pretty common practice!

The main reason soaking nuts and seeds is so important is because they contain enzyme inhibitors. The purpose of these enzyme inhibitors is to protect the nut or seed until it has what it needs for growing. Nature allowed the inhibitors and toxic substances to be easily removed when the conditions (enough rain and sun) were met.

In nature, when it rains the nut gets enough moisture so it can germinate and produce a plant. The plant then continues to grow with the sunlight. By soaking nuts and seeds, you release these toxic enzyme inhibitors AND increase the life and vitality contained within them!

The Benefits of Soaking Nuts and Seeds

• Enzyme inhibitors get neutralized.
• The amount of vitamins your body can absorb increases.
• Gluten breaks down so digestion is much easier.
• Phytic acid, which inhibits the absorption of vital minerals, is reduced.

Soaking times vary with the nut. Generally the more dense the nut, the longer the soaking time. Ideally, soaking should be done at room temperature.

Soaking and Sprouting Times

It's pretty basic and not an exact science. You just need a glass container (or you can buy sprouters) with something to strain on the top (I used clean nylons once, or linen, but I prefer the metal strainer lid I bought at a nutrition store that tops a mason jar). The goal is to soak , and then keep rinsing to keep them moist, but not wet or dry--balance.

Nut / Seed	Dry Amount	Soak Time	Sprout Time	Sprout Length	Yield
Alfalfa Seed	3 Tbsp	12 Hours	3-5 Days	1-2 Inches	4 Cups
Almonds	3 Cups	8-12 Hours	1-3 Days	1/8 Inch	4 Cups
Amaranth	1 Cup	3-5 Hours	2-3 Days	1/4 Inch	3 Cups
Barley, Hulless	1 Cup	6 Hours	12-24 Hours	1/4 Inch	2 Cups
Broccoli Seed	2 Tbsp	8 Hours	3-4 Days	1-2 Inches	2 Cups
Buckwheat, Hulled	1 Cup	6 Hours	1-2 Days	1/8-1/2 Inch	2 Cups
Cabbage Seed	1 Tbsp	4-6 Hours	4-5 Days	1-2 Inches	1 1/2 Cups
Cashews	3 Cups	2-3 Hours			4 Cups
Clover	3 Tbsp	5 Hours	4-6 Days	1-2 Inches	4 Cups
Fenugreek	4 Tbsp	6 Hours	2-5 Days	1-2 Inches	3 Cups
Flax Seeds	1 Cup	6 Hours			2 Cups
Garbanzo Beans (Chick Pea)	1 Cup	12-48 Hours	2-4 Days	1/2-1 Inch	4 Cups
Kale Seed	4 Tbsp	4-6 Hours	4-6 Days	3/4-1 Inch	3-4 Cups
Lentil	3/4 Cup	8 Hours	2-3 Days	1/2-1 Inch	4 Cups
Millet	1 Cup	5 Hours	12 Hours	1/16 Inch	3 Cups
Mung Beans	1/3 Cup	8 Hours	4-5 Days	1/4-3 Inches	4 Cups
Mustard Seed	3 Tbsp	5 Hours	3-5 Days	1/2-1 1/2 Inches	3 Cups
Oats, Hulled	1 Cup	8 Hours	1-2 Days	1/8 Inch	1 Cup
Onion Seed	1 Tbsp	4-6 Hours	4-5 Days	1-2 Inches	1 1/2-2 Cups
Pea	1 Cup	8 Hours	2-3 Days	1/2-1 Inch	3 Cups
Pinto Bean	1 Cup	12 Hours	3-4 Days	1/2-1 Inch	3-4 Cups
Pumpkin	1 Cup	6 Hours	1-2 Days	1/8 Inch	2 Cups
Quinoa	1 Cup	3-4 Hours	2-3 Days	1/2 Inch	3 Cups
Radish	3 Tbsp	6 Hours	3-5 Days	3/4-2 Inches	4 Cups
Rye	1 Cup	6-8 Hours	2-3 Days	1/2-3/4 Inch	3 Cups
Sesame Seed, Hulled	1 Cup	8 Hours			1 1/2 Cups
Sesame Seed, Unhulled	1 Cup	4-6 Hours	1-2 Days	1/8 Inch	1 Cup
Spelt	1 Cup	6 Hours	1-2 Days	1/4 Inch	3 Cups
Sunflower, Hulled	1 Cup	6-8 Hours	1 Day	1/4-1/2 Inch	2 Cups
Teff	1 Cup	3-4 Hours	1-2 Days	1/8 Inch	3 Cups
Walnuts	3 Cups	4 Hours			4 Cups
Wheat	1 Cup	8-10 Hours	2-3 Days	1/4-3/4 Inch	3 Cups
Wild Rice	1 Cup	12 Hours	2-3 Days	Rice Splits	3 Cups

Or look up others that may not be listed at www.sproutpeople.com


Soaking Nuts and Seeds

1. Gather your raw, organic nuts or seeds.
2. Rinse them in purified or distilled water.
3. Place them in a glass or stainless steel bowl.
4. Cover with twice as much water as the nuts or seeds. (1 cup of nuts to 2 cups of water).
5. Cover the bowl with something breathable like a cloth towel.
6. Drain and rinse the nuts or seeds every 3 or 4 hours.

The soak water will contain the enzyme inhibitors which is very acidic to the body so make sure to rinse your nuts and seeds well.

---

Sprouting Nuts and Seeds

1. Follow the process above for soaking nuts and seeds.
2. Place the soaked and rinsed nuts or seeds in a sprouting jar. You can get this online or at a health food store.
3. Cover the jar with screening, cheesecloth, or sprouting lids.
4. Put the jar face down, at an angle in a low light place. A dish rack or a high rimmed bowl works well because it allows the excess water to drain out.
5. Rinse every 8 hours. To rinse: Fill jar with water. Shake vigorously. Drain. Repeat 2-3 times.
Make sure you drain the jar well. Seeds that sit in water can spoil the whole jar!
6. Once sprouting begins, place in a sun lit area. Don't place in direct sunlight though. Continue to rinse every 8 hours.
7. Let the sprouts grow for the suggested number of days.

After the final rinse, let the sprouts dry completely! They should be dry to the touch. This is very important! Refrigerated produce dies quickly. The sprouts can then be stored in the refrigerator for up to 6 weeks.

----------------
Here's a little more about what you sprout:

GREENS

Best grown in open trays these are mostly eaten raw.

Alfalfa – means ‘father of all foods’ in Arabic, a lovely mild taste means you can’t grow enough. Sensitive to heat, ready in 7 days.
Buckwheat – actually a herb, likes light, warmth and wet. Needs to soak for 12 hours and a larger mesh or holes to root into than normal, use black unhulled seeds. The hulls are susceptible to mould so rinse well, ready in 10 days.
Cabbage – very small seeds make rooting difficult, use a very fine mesh. Strong cabbagey flavour, ready in 6 days.
Clover (red) – like alfalfa but sharper taste and bigger leaves, ready in 6 days.
Fenugreek – Tall and bitter, prefers cool temperatures. Mix with milder sprouts to tone it down, ready in 9 days.
Garlic – expensive, but just as good as the bulb for health and taste, but with less odorous after effects. Seed jackets don’t come off easily, just eat them! The first week will see little growth, ready in 12 days.
Mustard – as you’d expect this tiny sprout is hot. Use the black type as it’s easier to grow. Too hot for mass consumption, better for spicing up other meals, ready in 6 days.
Radish – hot, rinse well, ready in 6 days.
Sunflower (in shell) – sprout black ones as the shells fall off more easily and rinse well as they are prone to mould. As buckwheat, soak long and use a larger mesh, they get big! Ready in 10 days.
Wheatgrass – looks like grass and must be juiced. Soak hard wheat grains for 12 hours and use a large holed tray or basket. Harvest with scissors, has a strong flavor and many health giving properties, ready in 12 days.
 

PULSES, GRAINS, NUTS & BEANS

Best grown in bags, most of these sprouts are ready in 3 to 5 days. Sprouted beans and grains should be used as you would unsprouted, but with less cooking. Although sprouting increases nutrients and digestibility they are still essentially raw and eating large quantities regularly without cooking is not recommended. Smaller beans are easier to digest and can be eaten raw especially if you grow them long, light cooking is still advised for regular, mass consumption.

Adzuki – cousin of the mung bean, crispy, use in salads sparingly, ready in 5 days.

Barley – grows about 2 to 3 times the length of the grain, better cooked, ready in 2 to 5 days.
Chickpea – cook, makes good sprouted humus, ready in 4 days.
Lentil – very easy to grow, steam them or eat sparingly on salads, ready in 5 days.
Kamut – this ancient grain is more nutritious and used the same way as wheat if you can find it. Sprout till the shoots are half the size of the berry, 4 days.
Mung – the famous Chinese sprout, to get them long, grow under a heavy bag of water with a banana or two nearby, (it gives off ethylene gas, a plant growth hormone.) The seed hulls don’t move easily, let them float away by holding the sprouts underwater, ready in 5 days but you can grow longer.
Oats – use oat groats, you can eat sprouts raw, but better cooked, sweet. Ready in 3-5 days.
Pea (green) – like lentils, but bigger and needs cooking, ready in 5 days.
Sunflower (hulled) – sweet nutty taste, but gets bitter and moulds easily if you leave them too long, grow for 2 days, then eat.
Quinoa – Hard to find, untested.
Wheat – sprout this and use it to make sprouted breads, ready in 3-5 days.



-----
I looked up wheat and sprouted it to use for salmon croquet recipe--not bad. Next time I want to sprout wheat and the dehydrate it and grind it for sprouted grain flour. I also soak my almonds sometimes to eat plain, but I like to use them for the almond milk recipe. Charise has done flax seeds and made crackers out of them in the dehydrator (soon to be posted under sensational snacks).

*Info from  http://www.raw-food-living.com/soaking-nuts.html