Last updated on January 6th, 2020 at 12:25 am

Hello SHJ True Believers!  

Dave here…. I don’t know if you’ll be believe me this time around but here it goes.  I was off on my Sunday hike over a month ago when a UFO crashed right in front of me! A humanoid creature crawled out of the wreck and gave me this weird ring and lantern… lets just say I’ve been “out of this world” for some time.

But hey?  I’m back at it.  For those of you new to the community the truth is I’m a self taught average joe who’s been gifted a superhuman sense for what tastes great and I’m here to share my findings.  Each recipe will feature a minimum of one of the elusive superfoods because what else do you think superhumans consume?  This week I’m coming back in style.

Today’s Featured Recipe:  Balsamic Burger Salad with Garlicy Beets

     

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Our featured superfood today, is grass-fed beef.

Adding another superpowered protein to our utility belt today!  This superfood comes with some distinct bonuses over it’s conventional cousin.  Let’s check in with Batman to see how he feels though.

There you go, grass-fed beef is Bat Approved.  Now lets cover some of the benefits this brings to the party. 

Grass-fed, is one of those great self explanatory labels.  Cows are primarily fed a diet of grass and local vegetation in lieu of conventional feed.  This imparts the beef with higher levels of omega-3 fatty acids, vitamin e, beta-carotene, and CLA (conjugated linoleic acid).  Omega-3 fatty acids we covered pretty well in the well received Salmon feature.  But as a reminder omega-3’s have been shown to boost arterial health and cognitive function.  Adding grass-fed beef to the brain food category.  One disclaimer here, the amount of omega-3s varries greatly based on the vegetation the animal consumes.

On to CLA, this fatty acid has a unique chemical structure that can improve bone mass, support the immune and inflammatory systems, and improve fat burning.  Grass-fed beef contains about 2-4 times the amount of CLA found in conventional beef.  So while it might hit you in the wallet a little harder, you seem to get what you pay for here. Maybe it’s just the boosted cognitive function but this seems like a no-brainer.

Nutrition Pillar Info:

This recipe meets the standards or can be modified to any of our Nordic, Paleo, Mediterranean and Vegetarian Pillars.  If you fall within the Paleo diet path cut the cheese, if you are within the Vegetarian diet path sub the burger in for the veggie patty of your choice.

Like with the Salmon posting I’ve broken each part of this recipe into it’s set of ingredients and instructions.  

Salad –  Arugula Salad

Ingredients: (Serves 2-4)

• 4 Cups Arugula
• 1/2 Cup Sliced Strawberries
• 1/3 Cup Sliced Cucumber
• 1/4 Cup Shelled Roasted Pistachios
• 1/3 Cup Feta Cheese

Directions:

1. Add the Arugula to a Large Salad Bowl.
2. Wash and slice your strawberries and cucumbers and add them to the bowl.
3. Measure your feta cheese and pistachios.
4. Toss the salad to combine the ingredients and set it aside.
   Note: Contrary to previous salad posts do not add the dressing until you are ready to enjoy.

Dressing –  Balsamic Vinaigrette

Ingredients: (Serves 2-4)

• ¼ Cup Extra Virgin Olive Oil
• 2 Tablespoons Balsamic Vinegar
• 1 ½ Tablespoons Organic Honey
• ½ Teaspoon Sea Salt
• ½ Teaspoon Dried Oregano
• Dash Fresh Ground Black Pepper

Directions:

1. Measure out and add each ingredient to a small mixing bowl.
2. Whisk until well combined and set aside.
3.  I’d recommend whisking again prior to adding to your salad but this should remain fairly well mixed.

Side – Garlicy Beets

Ingredients: (Serves 2-4)

• 1 package pre-cooked beets
• 1 tablespoon grass-fed butter
• ½ Teaspoon Sea Salt
• 1 tablespoon minced garlic (for convenience I keep a jar of the pre-minced stuff for things like this)

Directions:

1. Add the butter to your pan of choice and set the stove top to a medium heat setting.
2. Slice the beets and add them to the pan
   
3. Cook until the beets are nice and warm, now add your salt and garlic.  Feel free to add some fresh pepper or oregano as well.  Stir or toss to combine.  You’ll know your beets are ready as they will have darkened in coloring.
   
4. Turn the heat down to low or cover to keep warm, if needed you can always turn the heat on when your burgers are ready.

Main – Balsamic Burger and Salad assembly

Ingredients: (Serves 2-4)

• 1 pound grass-fed beef
• 1 teaspoon cooking oil – I prefer avocado oil
• Sea Salt
• Fresh Ground Black Pepper
• Dried Rosemary
• Garlic Powder

Directions:

1. If you are cooking on a grill go get that bad boy fired up and ready to go.  If you are utilizing a pan go ahead and get that on the burner and start heating up your pan.  We should be using high to medium high heat to sear our burgers.
2. Equally portion out your ground beef into 4 separate equally sized portions
   
3. Form these portions into patties.  You can hand shape these but I find it easier to press the burger down against a flat surface like the plate pictured here.  The more even your patty the more even the cook will be.
4. Now apply your salt, pepper, garlic powder, and rosemary to the top of the patties. Evenly dust your patties with each spice. Try not to have too heavy of a hand with applying the spice.
   
   
5.  Move your patties, seasoned side down, to your pre-heated pan, and dust the other side of the burger.  Let this cook for approximately 5 minutes.  Cooking time will vary based on your selected cooking method.
   
6. When your patties look like this:
   
   They are ready for a flip!  Get to it.
   
7. Based on your desired done-ness cook for on the other side for about 3 to 5 more minutes. Again cooking times will vary.
   
8.  Remove from heat and let rest.
9. Assemble your plate!  Add the arugula salad first, top with the dressing.  Beets on the side.  Now add your patty (or two) on to your plate.  Feel free to place the patty on the salad, or next to it and cut it up and mix it into your salad.  Either way, trust me here you will want to try a bite of combined team.  Its that damn good.  Beets excluded that’s just a good quick side dish.
10. Excelsior and Enjoy!

Full nutritional stats, courtesy of MyFitnessPal based on 4 servings:

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