Ground Beef: The Carnivore Diet Staple
Why Cuts Matter Choosing the right cut makes cooking easier, tastier, and often cheaper. Different muscles behave differently when heated. Some are tender and quick-cooking; others need time to break down into something rich and satisfying. This guide walks you through common cuts, best methods, shopping tactics, and simple tips you can use today.
Beef: From Steaks to Slow-Cookers Beef is divided into primals (chuck, rib, loin, round, brisket, plate, flank, shank). Here’s how to pick and cook within each area.
- Chuck (shoulder): Flavorful and well-marbled. Great for chuck roast, chuck eye steaks, Denver steak, and ground beef.
- Rib: Ribeye steaks, rib roasts (prime rib), and back ribs.
- Short Loin/Sirloin: New York strip, T-bone, porterhouse, top sirloin, and picanha (sirloin cap).
- Round: Lean and can be tough. Includes top round, bottom round, eye of round, and London broil.
- Brisket: Fatty point and leaner flat.
- Plate/Flank: Skirt steak, hanger steak, and flank.
- Shank: Very tough but flavorful.
Smart buys: - Chuck eye steak: “Poor man’s ribeye” with good marbling at a lower price. - Cross-cut short ribs (flanken) vs. English cut: Flanken cooks faster over high heat; English cut is ideal for braising. - Ground beef: 80/20 for general cooking; 70/30 for extra juiciness and searing.
Cooking pointers: - Steaks 1–1.5 inches thick: Salt ahead (30–60 minutes), pat dry, sear in hot cast iron 1–3 minutes per side, finish to target temp. - Reverse sear for thick cuts: Roast at 225–250°F to ~10°F below your target, rest, then sear hard. - Rest 5–10 minutes. Slice across the grain.
Pork: Value and Versatility Pork offers great value and plenty of fat options.
- Shoulder (Boston butt/picnic): Excellent for pulled pork.
- Chops: Rib chops (more fat) and loin chops (leaner).
- Belly: Rich and fatty.
- Ribs: Spare ribs (meatier, larger) vs. baby backs (smaller, leaner).
- Fresh ham (uncured): Leaner.
- Tenderloin: Very lean, cooks fast.
Lamb and Goat: Big Flavor, Small Cuts - Chops: Rib and loin chops are tender. - Best uses: Quick sear or grill; medium-rare around 130–135°F for a tender bite.
- Shoulder: More connective tissue.
- Leg of lamb: Can be roasted whole or butterflied.
- Shanks: Tough but rewarding.
Goat (often labeled as chevon or cabrito) behaves similarly to lamb but is typically leaner; choose slow cooking for shoulder and leg unless very young.
Poultry: Whole Birds and Parts - Whole chicken: Spatchcock (remove backbone) for even cooking. - Best uses: Roast at 425°F until skin is crisp and the thickest part of the breast reaches about 165°F.
- Thighs and drumsticks: More forgiving than breasts.
- Wings: High-heat roast or grill.
- Turkey and duck: Treat like larger/smaller chickens; duck benefits from slow rendering of fat, especially in the legs.
Tip: Dry the skin well and salt in advance for crisp results.
Offal and Odd Cuts: Budget-Friendly Flavor - Liver (beef, lamb, chicken): Delicate texture. - Best uses: Quick sear over high heat, 1–2 minutes per side; don’t overcook.
- Heart (beef or pork): Lean and meaty.
- Tongue: Rich and tender after long cooking.
- Oxtail and beef cheeks: Gelatin-rich.
- Marrow bones: Roast at 425°F for 15–25 minutes until jiggly; spoon onto steaks or save drippings.
Fat Sources and Rendering - Beef: Suet and tallow. - Render: Cut into small pieces, heat low in a pot until fat liquid separates, strain and cool.
- Pork: Back fat and leaf lard.
- Duck fat: Excellent for pan-frying steaks and searing burgers.
Store rendered fat in clean jars in the fridge; label and date.
Shopping Tips That Save Money - Buy subprimals: Whole strip loin, ribeye roll, top sirloin, pork loin, or whole packer brisket. Slice your own steaks/roasts to cut cost per pound. - Look for marbling: USDA Prime > Choice > Select for beef. More marbling generally means more tenderness and flavor. - Ask the butcher: Request custom thickness (1.25–1.5 inch steaks), trim preferences, or hidden cuts like hanger or bavette. - Sales and bulk: Stock up during weekly sales or holiday specials, then freeze. - Freezer strategy: Portion, wrap tightly (plastic + freezer paper or vacuum seal), label with cut and date. Keep a simple inventory. - Check packaging: Cryovac packs can be cheaper per pound and last longer in the fridge before opening.
Simple Equipment That Makes a Difference - Instant-read thermometer: Prevents overcooking; helps hit your target texture. - Cast iron skillet or heavy stainless: Reliable sear and heat retention. - Wire rack + sheet pan: Dry brining and oven finishes. - Pressure cooker or slow cooker: Turns tough cuts tender with minimal effort. - Sharp knife and boning knife: Easier trimming and DIY portioning.
Quick Cut-to-Method Pairings - Ribeye, strip, skirt, hanger, picanha steaks: Hot-and-fast sear or grill. - Chuck roast, short ribs (English), brisket, shank, cheeks, oxtail: Low-and-slow braise or pressure cook. - Pork shoulder, spare ribs: Low-and-slow to fork-tender. - Lamb shoulder, shanks: Braise/slow roast. - Chicken thighs, wings: Roast or grill; high heat for crispy skin.
Practical Cooking Timelines (Guidelines) - 1–1.5 inch steak: 6–12 minutes total cook time plus 5–10 minutes rest. - Chuck roast (3–4 lb): 3–4.5 hours at 300°F in a covered pot, or 60–90 minutes under pressure (plus natural release). - Pork shoulder (7–8 lb): 8–10 hours at 250–275°F, or 90–120 minutes under pressure (plus rest) for shredding. - Whole chicken (spatchcocked): 45–60 minutes at 425°F depending on size.
Adjust for thickness and your equipment; rely on tenderness and internal temperature for precision.
Final Tips - Salt simply and early; add more after cooking if needed. - Dry surfaces before searing to maximize browning. - Don’t overcrowd the pan; work in batches for a better crust. - Slice across the grain for tenderness, especially with flank, skirt, and roasts. - Keep notes on times, temps, and results for your cuts and your cookware; it pays off.