Beef Heart (Raw, New Zealand Imported, Variety Meats & By-Products)
Beef heart, a lesser-known yet nutritious organ meat, is often overlooked in modern diets but has been a staple in many cultures for its rich flavor and high nutrient density. Sourced from New Zealand, this cut of meat is typically raw, making it a versatile ingredient that can be used in various dishes, from stews to specialty recipes. Not only is beef heart a cost-effective protein option, but it is also packed with essential vitamins and minerals, making it a great addition to a balanced, nutrient-rich diet.
Nutritional Breakdown (per 100g):
| Nutrient | Amount per 100g |
|---|---|
| Energy | 105 kcal |
| Protein | 18.52 g |
| Fat | 3.4 g |
| Saturated Fats | 0.857 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 4.0 mg |
| Iron | 4.38 mg |
| Magnesium | 22.0 mg |
| Phosphorus | 209.0 mg |
| Potassium | 275.0 mg |
| Sodium | 86.0 mg |
| Zinc | 1.51 mg |
| Copper | 0.373 mcg |
| Manganese | 0.034 mg |
| Selenium | 9.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.252 mg |
| Riboflavin (Vitamin B2) | 0.682 mg |
| Niacin (Vitamin B3) | 4.444 mg |
| Vitamin B6 | 0.16 mg |
| Folate (Vitamin B9) | 0.0 mcg |
| Vitamin B12 | 10.81 mcg |
| Vitamin A | 10.0 mcg |
| Vitamin E | 1.22 mg |
| Vitamin D2 | 0.2 mcg |
Allergen Information:
Beef heart, like all meat products, does not contain common allergens such as gluten, dairy, or nuts. However, individuals with specific dietary restrictions should consult with their healthcare provider before consuming organ meats to ensure suitability.
Dietary Preferences:
- Paleo-Friendly: Beef heart is a great fit for those following a paleo diet as it is a whole, unprocessed food source.
- Keto-Friendly: With very low carbohydrates and high protein and fat content, beef heart is ideal for keto dieters.
- Gluten-Free: Beef heart is naturally gluten-free and can be enjoyed by those with gluten sensitivities or celiac disease.
- Low-Carb: Beef heart contains no carbohydrates, making it an excellent choice for those managing their carb intake.
- Rich in B Vitamins: Especially Vitamin B12, which supports red blood cell production and neurological health.
Nutritional Benefits:
Beef heart is a powerhouse of essential nutrients that support various bodily functions. High in protein (18.52g per 100g), it is an excellent source of lean muscle-building material, making it a perfect option for athletes or anyone looking to increase their protein intake.
The iron content in beef heart (4.38mg per 100g) helps support oxygen transportation in the body and prevents iron-deficiency anemia. Additionally, the high phosphorus (209mg) aids in bone health, while magnesium (22mg) plays a vital role in muscle function and nervous system health.
In addition, beef heart contains vitamins such as Vitamin B12 (10.81 mcg), crucial for maintaining nerve function and the production of DNA and red blood cells. It also has a modest amount of vitamin A (10.0 mcg) and vitamin E (1.22mg), both of which act as antioxidants, supporting eye health and immunity.
The presence of zinc (1.51mg) also enhances immune function and skin health, while selenium (9.0 mcg) offers antioxidant protection, helping to fight oxidative stress in the body.
Preparation Tips:
- Cooking Methods: Beef heart can be grilled, braised, sautรฉed, or slow-cooked, depending on your preference. It is best cooked slowly to tenderize the muscle fibers, which are denser than those found in other cuts of beef.
- Flavor Pairings: The rich, beefy flavor of the heart pairs beautifully with garlic, onions, hearty herbs like rosemary and thyme, and earthy vegetables like mushrooms and carrots.
- Texture: When properly prepared, beef heart has a dense yet tender texture, often described as similar to steak but with a slightly more robust taste.
Conclusion:
Beef heart offers a flavorful, nutrient-dense alternative to conventional cuts of beef. It is an excellent source of protein, iron, and B vitamins, while being low in fat and carbohydrates. For those looking to expand their culinary horizons or incorporate more organ meats into their diet, beef heart is a must-try. Whether youโre cooking for yourself, a family, or a crowd, this unique cut of meat is versatile and packed with flavor, offering a healthy, hearty option for those seeking to enrich their diet with less common yet highly nutritious foods.
