Introduction: Beef Kidney Recipe Keto
Hey there! Are you curious about the relationship between beef kidney and the ketogenic diet? Let me break it down for you.
The beef kidney is an organ meat from cows and is a nutrient-dense food often overlooked. It is an excellent source of protein, vitamins, and minerals that can provide numerous health benefits. For example, the beef kidney is an excellent source of vitamin B12, which is essential for maintaining a healthy nervous system, producing red blood cells, and converting food into energy. It is also a good source of iron, which is necessary for carrying oxygen throughout the body, and phosphorus, essential for healthy bones and teeth.
Now, let’s talk about how beef kidney fits into the ketogenic diet. The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet designed to put your body into ketosis, burning fat for energy instead of glucose. The beef kidney is a great food choice for those following a ketogenic diet because it is high in protein and low in carbohydrates, making it a great way to stay in ketosis while still getting the nutrients your body needs. Many people on the keto diet include beef kidney in their meal plans because of its nutritional value and keto-friendly macronutrient profile.
Nutritional Information for Beef Kidney
The beef kidney may not be the most popular type of meat, but it is packed with nutritional benefits worth considering. Regarding macronutrients, the beef kidney is rich in protein, with a single serving providing around 20 grams. Protein is essential for building and repairing tissues in the body, making it a crucial component of a healthy diet. In addition, the beef kidney is relatively low in calories, with a single serving containing around 130 calories. This makes it an excellent choice for those looking to maintain a healthy weight without sacrificing nutritional value.
However, it’s important to note that beef kidney is also high in saturated fat and cholesterol, with a single serving containing around 3.5 grams and 550 milligrams, respectively. While a certain amount of saturated fat is necessary for a healthy diet, too much can increase the risk of heart disease and other health problems. Similarly, a diet high in cholesterol can contribute to plaque buildup in the arteries, increasing the risk of heart disease and stroke. For this reason, it’s best to consume beef kidneys in moderation as part of a well-balanced diet.
Despite the potential drawbacks, the beef kidney is an excellent source of essential vitamins and minerals. It’s vibrant in B vitamins, such as B12, riboflavin, and niacin, which are crucial for maintaining healthy skin, nerves, and digestion. In addition, beef kidney contains folate, iron, and phosphorus, which are essential in maintaining overall health and well-being. With its impressive nutritional profile, the beef kidney is an excellent choice for those looking to add variety to their diet while maintaining a healthy lifestyle.
Nutrition Information from USDA:
- Calories (per 4-ounce serving, raw): 112
- Fat: 3.5 grams
- Protein: 18 grams
- Carbohydrates: 1 gram
- Cholesterol: 411 milligrams
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Grilled Beef Kidney Recipe Keto
Ingredients
- 2 beef kidneys
- 4-5 tbsp of avocado oil
- 2 tbsp of minced rosemary
- 2 tsp of apple cider vinegar
- 4 tbsp of ghee or coconut oil
- Himalayan pink salt and freshly ground black pepper
Instructions
- Begin by rinsing the beef kidneys and removing any membranes and fat. Cut them into halves or quarters, depending on their size.
- Mix the avocado oil, minced rosemary, and apple cider vinegar in a bowl until well combined.
- Place the beef kidney pieces in the marinade and ensure they are evenly coated. Cover the bowl with plastic wrap and refrigerate for at least 2 hours to allow the flavors to develop.
- When you’re ready to cook, heat the ghee or coconut oil in a pan over medium heat until it’s hot but not smoking.
- Remove the beef kidney pieces from the marinade and carefully add them to the pan. Fry each piece for about 1-2 minutes per side until they are nicely charred and cooked to your desired level of doneness.
- Once cooked, season the beef kidneys with Himalayan pink salt and freshly ground black pepper to taste.
- Garnish with fresh herbs like rosemary or thyme and serve immediately while hot.
Notes
To ensure that the beef kidneys are cooked perfectly, it is essential to cook them sparingly. Overcooked kidneys can become inflexible and chewy, while undercooked kidneys can be unpleasantly slimy.
To make this recipe even more keto-friendly, you can serve the beef kidneys with low-carb vegetables like asparagus, broccoli, or cauliflower. You can also add a keto-friendly sauce like hollandaise or chimichurri. The nutritional information for this recipe may vary depending on the size of the beef kidneys and the specific ingredients used. However, as a rough estimate, a 4-ounce serving of beef kidneys cooked in this manner contains approximately 230 calories, 16g of fat, 0g of carbohydrates, and 22g of protein.
Let’s discuss a delicious grilled beef kidney recipe perfect for anyone following a keto diet! This recipe contains healthy fats, protein, and nutrients your body needs to thrive. Plus, it’s straightforward to make, even if you’re not an experienced cook.
You’ll need beef kidneys, which you can find at most butchers or specialty meat markets. Choose high-quality, grass-fed beef kidneys for the best flavor and nutritional benefits. You’ll also need some keto-friendly ingredients, like avocado oil, rosemary, and Himalayan pink salt.
Once you have all your ingredients, it’s time to start cooking! Begin by preheating your grill to medium-high heat. Then, slice the beef kidney into thin, even pieces and brush each with avocado oil. Sprinkle rosemary and Himalayan pink salt on each piece and place them on the grill.
Cook the beef kidney for about 5-7 minutes on each side or until they are cooked to your desired level of doneness. Once ready, remove them from the grill and serve them hot. You can enjoy them alone or pair them with fresh vegetables or a keto-friendly sauce.
Not only is this grilled beef kidney recipe delicious, but it’s also incredibly healthy. Avocado oil contains healthy monounsaturated fats, while rosemary includes antioxidants and anti-inflammatory compounds. And Himalayan pink salt contains over 80 minerals and trace elements your body needs to function correctly. So, give this recipe a try and enjoy all the fantastic health benefits it has to offer!
Conclusion
In conclusion, the beef kidney is a highly nutritious food that can be a great addition to a keto diet. It is a rich source of protein, B vitamins, iron, and other essential nutrients. Additionally, the beef kidney is low in carbohydrates, making it a perfect choice for those following a low-carb or keto diet.
Consuming beef kidneys can also provide various health benefits, including improved energy levels, better brain function, and enhanced metabolism. Moreover, the high B vitamins and minerals concentration in the beef kidney can promote healthy blood flow, support the immune system, and aid in healthy fetal development.
Incorporating nutrient-dense foods like beef kidneys into a balanced diet is crucial for maintaining good health. You can benefit from its rich nutritional profile and enhance your overall health and wellness by including beef kidneys in your meals. So, to improve your keto diet’s nutritional value, consider adding beef kidney to your meal plan.
Reference
USDA-Veal, variety meats, and by-products, kidneys, raw
https://fdc.nal.usda.gov/fdc-app.html#/food-details/174356/nutrients
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