Hey, it’s Benji 👋 

I will stop!

I truly love it, but after ten weeks of backpacking through South America, my body is begging for a break.

Too many asados, steaks, and saltados have pushed me to my limit.

That’s why this week’s menu is all about red meat.

Enjoy!

First time reading? Sign up here

Starter 🥗 

Love or Hate

Some call it a protein-packed superfood; others call it a heart attack on a plate. ❤️‍🔥

Red meat has been praised, blamed, loved, and feared.

Whether it‘s a sizzling burger, grandma’s famous meatballs, or the best Argentinian steak the world has ever seen (unfortunately I had the worst one ever here…), one thing is for sure: it‘s at the center of every health and sustainability debate! 🗣️

So what’s the real deal with this meal? 🥩

Is it a nutritional powerhouse or a ticking time bomb for your arteries? 👀

Let‘s slice through the noise and get to the meat of the matter. 

Main 🥙 

Good or Bad?

🥩 What is red meat? 

Red meat is defined as meat from mammals that is red when raw, such as beef, pork, lamb, or veal.

🩸 Why is it red? 

Its red color is caused by a high concentration of myoglobin, a protein that stores oxygen in muscle cells.

🌎️ How much do we eat?

Around 210 million tons of red meat are consumed worldwide each year, which is equivalent to the weight of around 4.2 million Boeing 737-900s.

🏋️ The Benefits: Nutritional Powerhouse?

Red meat is packed with vital nutrients that are essential for our overall health:

• ✅ Protein - crucial for muscle growth and bone strength

• ✅ Iron - helps prevent anemia and boosts energy levels

• ✅ Vitamin B12 - essential for brain function

• ✅ Zinc - supports immunity and metabolism

🚨 The Risks: A Double-Edged Sword?

While red meat offers key nutrients, studies suggest excessive consumption - especially of processed red meats like bacon and hot dogs - can increase the risk of:

• ⚠️ Heart disease due to high saturated fat content

• ⚠️ Colorectal cancer linked to preservatives and cooking methods

• ⚠️ Type 2 diabetes and inflammation-related conditions

🧑‍🍳 The chef’s tip: 

Choose grass-fed, organic meat whenever possible (quality over quantity), as lower-quality meat is often loaded with antibiotics, hormones, and unwanted additives. 🧪

Furthermore, marinating red meat can reduce the development of harmful chemicals like HCAs and PAHs, which can be carcinogenic when cooked at high temperatures. 🌡️ 

Dessert 🍰 

The Perfect Steak

Preparing the perfect steak isn’t just cooking - it’s an art form.

With the right technique and a few simple steps, you’ll go from home cook to star chef in no time. 🧑‍🍳

👇️ Here’s the secret checklist for cooking a steak so good, even 3-star Michelin chefs wish they could keep it a secret!

• 🥩 Choose top-quality meat – Dry-aged, grass-fed, organic beef with rich marbling (Ribeye, New York Strip, or Filet Mignon).

• 🫁 Let it breathe – Take it out of the fridge 30 minutes before cooking to reach room temp for even cooking.

• 🧂 Season with love – Salt 20 minutes before cooking to enhance flavor and build a perfect crust.

• 🔥 Sear on high heat – Use a smoking-hot cast-iron or stainless steel pan with a neutral high-heat oil, searing for 1 minute per side.

• 🎮️ Control the heat – Lower to medium and cook for 2–3 min per side, flipping every 30 sec for an even crust.

• 🧈 Baste like a chef – Add butter, garlic, and fresh herbs (rosemary or thyme), tilt the pan, and spoon over the steak.

• ️🧑‍🏫 Finish like a pro (optional) – Transfer to a low-temp (5 minutes) oven for extra precision.

• ⌛️ Let it rest – Cover with a bowl or loosely with foil and rest for 3-5 minutes to lock in juices.

• 🔪 Slice against the grain – This ensures maximum tenderness in every bite.

• 🤌 Add the final touch – Sprinkle flaky salt or drizzle with buttered beef jus for extra depth.

• 🍽️ Enjoy like a chef – Take your time and savor every bite!

Bonus tip: Add more seasoning (e.g., garlic powder, pepper, lemon juice, smoked paprika, cumin, etc.) before cooking for extra flavor.