By David Blyweiss, M.D., Advanced Natural Wellness

May 23, 2012

• How much meat is enough, and how much is too much
• How to choose the healthiest meat and fish
• My mother’s Shepherd’s Pie, with a healthy twist or two

Many of you wrote to tell me how relieved you were that my diet recommendations still include meat. But you’ve also asked for more specific recommendations on the healthiest types of meat, and what other health considerations you need to keep in mind when you shop – or order out.

As you might already guess, I advocate buying meat that is raised as naturally as possible. But in some cases, it’s hard to tell what is natural for each industry! So, let’s clear that up in this issue.

Also, I’ll share a cherished family recipe… my mother’s Shepherd’s Pie, which I loved so much growing up, I learned how to make it myself as an adult.

Now, you’re probably thinking Shepherd’s Pie isn’t on top of anyone’s list of healthy recipes. And you’d be right. But I’m sharing it to make a point…

You don’t have to give up foods you grew up with and love to be healthy. You just have to be able to spot the unhealthy ingredients and make healthy replacements.

See for yourself…

First, let’s talk about how much meat you should eat, and which types. I believe the biggest clue we have to this answer is in our mouths. Or, our teeth, to be exact.

Carnivorous animals have almost all sharp teeth designed for tearing flesh, while herbivores have all flat teeth designed for chewing. As omnivores, humans have a combination of the two, but are heavier on flat, chewing teeth than sharp, tearing teeth.

Taking our cue from our structural design, if 13% of our teeth are for tearing flesh, it makes sense that 13% of our diet should be comprised of flesh. The rest should be fruits and vegetables.

This is a definite change from the standard American diet, which is characterized by a big slab of steak, a baked potato piled with sour cream and cheese, and a little puddle of cooked veggies.

I believe this is why we have so many health challenges related to eating meat. The problem is not that we eat it at all, but that our proportion of meat-to-fruits-and-vegetables is so far off. So keep this in mind as you review my list of recommended types of meat and fish. If you eat these in the wrong proportions, they’ll cease to be a healthy option for you.

Also, when I refer to meat, I am including red meat, poultry and fish in that 13%. So that might also be a big change for you.

That said, if you’re going to restrict your meat-eating to 13% of your diet, it better be good, right? Here’s what I suggest…

1) Red Meat: When it comes to red meat, I prefer lamb to beef. Specifically, grass-fed, New Zealand lamb. Unlike North American livestock, these creatures are able to roam freely, eat a healthy diet, and are hormone and antibiotic free. If not lamb, then grass-fed buffalo or beef works.

2) Poultry: I prefer turkey over chicken, and in either case, only when organic and free-range. Fortunately, you can satisfy your urge for bacon, sausage and other pork products with turkey and chicken facsimiles. Just be sure to avoid cancer-causing nitrates in whatever you buy. (Cancer and Eggs for Breakfast)
In an interesting aside, I recently ordered a BLT at a vegan restaurant and was pleasantly surprised with coconut bacon! It was crunchy like bacon, flavored like bacon – and truthfully – was one of the best BLT’s I’ve ever had! And it didn’t cut into my 13% allotment or have a smidge of nitrates.

3) Fish: While fish is inherently healthy, avoiding mercury is your biggest seafood challenge. High mercury fish include: swordfish, tilefish, shark, mackerel, Chilean sea bass, and tuna. Instead, go with salmon, flounder, haddock, (most whitefish, actually), and even anchovies. Shellfish lovers might like to know that oysters, clams, shrimp, and lobster are all lower in mercury than many other seafood choices.

An important debate about fish, especially salmon, is whether farmed or wild caught is best. The answer, for your health, is wild caught, for much the same reason grass-fed, free-range animals are best. Fish that are raised in their natural environment tend to be healthier to eat.

Hint: Cooking fish with cilantro and garlic is a natural way to reduce mercury.

And now, my mother’s famous (to me!) Shepherd’s Pie recipe…

One of the things I love about this recipe is it is doesn’t need to be followed to the letter, but lends itself to replacements and variations. As a busy bachelor, I usually only cook when my daughter comes in from NYC to visit. And since otherwise, I don’t have the time or inclination to cook often, replacements and substitutions are a big plus.

Ingredients

• 2 lb.New Zealand organic lamb stew chunks. (Recently I’ve been adding @1/2 lb of ground lamb too.)
• ½ cup frozen, organic peas
• 3-4 organic carrots
• 3-4 organic turnips
• 2 handful pearl onions
• 1 head cauliflower
• ½ cup big chopped chunked mushrooms
• 1 cup beef broth
• 3 tablespoon tomato paste
• 3 cloves fresh garlic
• 3 tablespoon olive oil
• 1 bay leaf
• 2-4 tsp Worstershire sauce
• 1/4 -1/3 cup of pinot noir or burgundy red wine (optional, to taste)
  organic sea salt, pepper (to taste)

Preparation

Boil the lamb chunks until firm, then cool down and cut into small bite size pieces and then sauté with garlic in olive oil. Toss in veggies and sauté for a few minutes (feel free to add or substitute more or other healthy organic veggies of your choice… any fresh seasonal vegetables will do).

Add tomato paste, broth, bay leaf, worstershire, red wine, and salt and pepper. Simmer for 15 minutes or until broth evaporates and veggies soften. While meat and veggies simmer, boil and mash head of cauliflower just as you would potatoes (note: my mother always used Yukon gold potatoes, which I admit, I love! But cauliflower is a tasty and much more nutritional alternative). Put meat and veggies into a deep casserole dish and cover with mashed cauliflower. Bake in oven at 325-250 for 45 minutes.

Serve and enjoy… with my – and my mother’s – blessing!