The Grass-Fed Steak That Doesn't Need a Recipe to Work
Sometimes the best dinner is the one that doesn't ask much of you. A well-seasoned steak, cooked simply, gets you real iron and zinc, both nutrients the body reaches for constantly during pregnancy, breastfeeding, and honestly just everyday immune function, without needing a long ingredient list. Grass-fed beef specifically tends to carry a better fat profile than grain-fed, more omega-3s and a fat called CLA, though the iron and zinc content is much the same either way, so use whichever you can get.
What you'll need
- 1 grass-fed beef steak (sirloin, ribeye, or similar), about 200g
- Sea salt, pepper
- A sprig of rosemary or thyme and a clove of garlic, halved, if you have them
How to make it
Take the steak out of the fridge 10 to 15 minutes before cooking so it isn't cold in the centre, then season generously with sea salt and pepper on both sides. Heat a heavy, dry pan (cast iron is ideal) until it's properly hot, a drop of water should skitter across it. Sear the steak a few minutes each side, the fat marbled through the meat renders as it cooks and does the basting for you, no need to add anything to the pan. Toss in the garlic and herbs for the last minute if you're using them, tilting the pan so the fragrance comes through. Let it rest for five minutes before slicing.
A note for pregnancy and breastfeeding
A rare or medium-rare centre is off the table for now. Cook the steak through properly, to an internal temperature of at least 63°C, checked with a thermometer if you have one, with a short rest afterward, the same guidance that applies to any whole cut of red meat during pregnancy.
One pan, real iron, real zinc, and nothing complicated about it.