Everything You Need to Know About Meat: Types, Nutrients, Recipe, and Health Benefits

Meat is a diverse and nutritious food that is enjoyed around the world. It comes in a variety of forms, each with its own flavor and nutrients that are beneficial to our health.

Here’s a thorough guide to beef, including its various varieties, nutrition, a simple dish, and health advantages.

Meat is often divided into two categories: red meat and white meat.

Red meats, such as beef, lamb, and hog, are often higher in iron and zinc. White meat, like chicken and turkey, is low in fat and calories yet remaining high in protein.

Nutrients in Meat: Meat is a powerhouse of essential nutrients:

• Protein is essential for muscle repair and overall growth.
• Iron is essential for transporting oxygen in the blood.
• Zinc boosts immunological function and promotes wound healing.
• B vitamins (B12, B6) are essential for energy synthesis and neuronal function.
• Selenium acts as an antioxidant, protecting cells from harm.

Health Benefits of Meat: Including meat in your diet offers several health benefits:

• Protein Source: Helps build and repair tissues.
• Iron Boost: Prevents anemia and supports cognitive function.
• Vitamin B12: Vital for nerve health and red blood cell production.
• Satiety: Keeps you feeling full longer, aiding in weight management.

Simple Meat Recipe: Try this easy yet flavorful recipe for:

Waakye with Fried Plantain and Spicy Grilled Chicken

Ingredients

For the Waakye:

• 2 cups black-eyed peas or cowpeas
• 2 cups rice (preferably jasmine or basmati)
• 1 teaspoon baking soda (optional, for the color)
• 3-4 dried millet leaves or sorghum leaves (for color, optional)
• 6 cups water
• Salt to taste

For the Spicy Grilled Chicken:

• 4 chicken thighs or drumsticks
• 2 tablespoons ginger, minced
• 2 tablespoons garlic, minced
• 1 tablespoon cayenne pepper
• 1 tablespoon paprika
• 1 tablespoon ground black pepper
• 1 tablespoon onion powder
• 1 tablespoon dried thyme
• 1 teaspoon salt
• 2 tablespoons vegetable oil
• 1 lemon (juice)

For the Fried Plantain:

• 2 ripe plantains
• 1 teaspoon salt
• 1/2 teaspoon cayenne pepper (optional)
• Vegetable oil for frying

For the Shito (black pepper sauce):

• 1 cup dried shrimp
• 1 cup dried fish powder
• 2 cups vegetable oil
• 2 large onions, finely chopped
• 1/2 cup ground dried pepper
• 2 tablespoons tomato paste
• 2 bouillon cubes
• Salt to taste

Instructions

Waakye:

1. Prepare the Beans:
   • Rinse the black-eyed peas thoroughly and soak them overnight if possible.
   • In a large pot, combine the beans, water, and baking soda. If using millet or sorghum leaves, add them to the pot.
   • Bring to a boil and cook until the beans are tender (about 45 minutes to an hour).
2. Cook the Rice:
   • Once the beans are tender, remove the millet or sorghum leaves if used.
   • Rinse the rice and add it to the pot with the beans.
   • Add salt to taste.
   • Cover and cook on low heat until the rice is cooked and water is absorbed (about 20-25 minutes).

Spicy Grilled Chicken:

1. Marinate the Chicken:
   • In a large bowl, combine ginger, garlic, cayenne pepper, paprika, black pepper, onion powder, dried thyme, salt, vegetable oil, and lemon juice.
   • Add the chicken pieces to the marinade, ensuring they are well coated. Marinate for at least 1 hour, or overnight for best results.
2. Grill the Chicken:
   • Preheat your grill to medium-high heat.
   • Grill the chicken for about 6-8 minutes per side, or until fully cooked and nicely charred.

Fried Plantain:

1. Prepare the Plantains:
   • Peel the plantains and cut them diagonally into 1/2-inch thick slices.
   • Sprinkle the slices with salt and cayenne pepper (if using).
2. Fry the Plantains:
   • Heat vegetable oil in a frying pan over medium heat.
   • Fry the plantain slices until golden brown on both sides. Remove and drain on paper towels.

RELATED: Egg: Health Benefits and a Tasty Ghanaian Recipe

Shito (Black Pepper Sauce):

1. Prepare the Sauce:
   • In a large saucepan, heat the vegetable oil over medium heat.
   • Add the finely chopped onions and cook until golden brown.
   • Stir in the ground dried pepper and tomato paste. Cook for a few minutes.
   • Add the dried shrimp and fish powder. Stir well and cook for another 10-15 minutes, stirring occasionally.
   • Add bouillon cubes and salt to taste. Cook until the oil begins to separate from the sauce.

Serving

• Serve the Waakye on a plate, topped with grilled chicken and fried plantain.
• Add a generous spoonful of Shito on the side.

Enjoy this hearty and flavorful Ghanaian meal!