Not so long ago—fewer than 100 years—cattle were raised very simply. They roamed freely in pastures, eating grass at will, and remained free of routine drugs. Now, most cows are raised on “factory farms,” large-scale operations that confine them to pens and fatten them quickly for slaughter by feeding them large quantities of grain.

Here’s the problem: cows are designed to eat grass, not grains. When they’re raised on a diet of other foods, such as soy, corn, and grains, the resulting beef is nutritionally inferior. Factory-farming practices also contribute to environmental destruction, and the cows suffer deeply and unnecessarily. Now, as grass-fed beef becomes increasingly available, you can eat beef in a more traditional manner. Here’s why you should:

1: It has a better fat profile. Grass-fed beef is considerably lower in fat than grain-fed beef; most cuts have about the same amount of fat as skinless chicken. It is also lower in calories: a 6-ounce piece of grass-fed beef has 100 fewer calories than the same amount of grain-fed beef. Other animals—bison, lamb, and goats—should also be raised on grass, rather than grain, with many of the same benefits.

2: It is nutritionally superior. Grass-fed beef is higher in omega-3 fatty acids and contains a compound called conjugated linoleic acid, a fatty acid that can reduce cancer risk. And it’s higher in vitamin E, a potent antioxidant. Grass-fed meat is more expensive than factory-farmed meat, but maybe that’s a good thing: We’re not supposed to eat nearly as much meat as we do. Maybe it’s time to start focusing on quality, not quantity.

3: It is (almost always) free of antibiotics and growth hormones. Routine antibiotics used to prevent widespread disease in confined cattle end up in the meat we eat, and contribute to the development of antibiotic-resistant bacteria that threaten humans. Cows are also fed growth hormones to speed the time from birth to slaughter. These, too, end up in the animal’s meat, and can cause serious health problems.

4: It is vastly more humane. When eating grains, cattle develop a number of painful and dangerous conditions, including feedlot bloat—which can cause suffocation—and acidosis, a condition that leads to diarrhea, ulcers, and liver disease. Neither are cows adapted to being confined to pens only a bit larger than their bodies, or packed so closely together in feedlots that they can scarcely move.

5: It is more environmentally sound. Raising cows on a diet of grains has devastating environmental consequences. For example, growing corn to feed livestock requires enormous amounts of fossil fuel and chemical fertilizers, and confining the animals creates vast amounts of ground and water pollution.

Rib-Eye Steaks
Serves 4

A simple marinade gives these steaks intense, deep flavor.

1/2 cup low-sodium soy sauce
1/2 cup sliced green onions
1/4 cup packed organic brown sugar
2 cloves garlic, minced (2 tsp.)
1/4 tsp. ground ginger
1/4 tsp. pepper
2 lb. grass-fed, free-range rib-eye steaks

1. Combine soy sauce, onions, brown sugar, garlic, ginger, and pepper in large resealable bag. Add steaks. Seal bag, and turn to coat steak with marinade.  Refrigerate 8 hours or overnight. 
2. Drain and discard marinade. Grill steaks, uncovered, over medium-high heat 8–10 minutes or until meat reaches desired doneness (for medium-rare: 145°F; medium: 160°F; well-done: 170°F).

PER SERVING: 477 CAL; 45 G PROT; 30 G TOTAL FAT; (13 G SAT FAT); 4 G CARB; 113 MG CHOL; 338 MG SOD; 0 G FIBER; 3 G SUGARS

Grilled Beef Tenderloin Cobb Salad
Serves 4

For a heartier meal, grilled beef replaces Cobb Salad’s traditional chicken. (Adapted from a recipe by Charlie Trotter.)

Vinaigrette
1 shallot, minced (1/4 cup)
1 Tbs. freshly squeezed lemon juice
3 Tbs. olive oil
1 Tbs. chopped fresh chives

Salad
1/2 cup peeled and diced red and yellow tomatoes
4 cups mesclun mix
2 slices prosciutto, julienned
2 eggs, soft-boiled, peeled, and chopped
4 oz. beef tenderloin, grilled, cooled, and diced
1/2 cup diced avocado
1/2 cup crumbled blue cheese
12 grilled scallions, chilled and chopped
4 Tbs. chives, cut into 1-inch pieces

To make Vinaigrette:
Place shallot and lemon juice in small bowl. Slowly whisk in olive oil, fold in chives, and season to taste with salt and pepper.

To make Salad:

1. Toss tomatoes with half of Vinaigrette.  Season to taste with salt and pepper; set aside.
2. Toss mesclun mix with remaining Vinaigrette, and season to taste with salt and pepper.
3. Arrange some mesclun mix to create bed in center of each plate. Arrange some prosciutto in vertical line along far left side of greens. Next to prosciutto, arrange some of eggs, beef, avocado, tomatoes, cheese, and scallions in individual vertical lines to cover mesclun mix. Top with ground black pepper and sprinkle with chives. 

PER SERVING: 323 CAL; 19 G PROT; 24 G TOTAL FAT (7 G SAT FAT); 9 G CARB; 148 MG CHOL; 778 MG SOD; 4 G FIBER; 3 G SUGARS

Bistec Encebollado (Slivered Beef with Well-Browned Onions)
Serves 4

Try this rich, savory taco filling for your next casual supper. Recipe by Rick Bayless (originally printed in Authentic Mexican).

1 lb. thin-cut flip steak or skirt steak, trimmed
3 Tbs. vegetable or olive oil
1 large onion, diced (2 cups)
2 large cloves garlic, peeled and minced (2 tsp.)

1. Sprinkle beef with salt and pepper to taste.
2. Heat oil in large, heavy skillet over medium-high heat. Brown steak 1 to 2 minutes per side; do not cook past medium-rare.
3. Remove steak to wire rack set over plate, and keep warm in low oven. Reduce heat under skillet to medium.
4. Add onion to skillet and cook, stirring frequently, until deep golden brown, about 10 minutes. Stir in garlic and cook 2 minutes longer.
5. Cut meat into thin strips (across grain for skirt steak); for tougher cuts of meat, cut into 1/2-inch pieces. Add beef to skillet, and stir until heated through.  Season with salt, and serve.

PER SERVING: 463 CAL; 19 G PROT; 41 G TOTAL FAT (14 G SAT FAT); 5 G CARB; 81 MG CHOL; 370 MG SOD; 1 G FIBER; 2 G SUGARS

COOK’S NOTES
Minor variations on the theme:

• The meat may be marinated.
• Red onions may replace white.
• Four cloves of roasted garlic could be used instead of raw ones.
• Strips of just about any roasted and peeled chile pepper could be stirred in with the meat.