Dinner
The Iron & Marrow Beef Sauté
A delicious and healthy meal and some other interesting header information about this recipe
Carmen Cobb-Walch, MD
About the recipe
The Nutritional "Why"
Grass-Fed Beef: High in bioavailable Heme Iron and Zinc, the welding tools your body uses to build the collagen scaffolding inside the bone.
Pearl Barley: An incredibly affordable grain with a chewy texture that makes the meal feel hearty, not bland.
Broccoli: Provides the vitamin C needed to help the body "cross-link" the protein fibers in your bone matrix.
at a glance
Servings
1
Prep Time
20
Cook Time
30
Meal
Dinner
INGREDIENTS
Protein: 5–6oz Flank Steak or Top Sirloin (thinly sliced against the grain).
The Base: ¾ cup cooked Pearl Barley.
The Veg: 1½ cups Broccoli florets.
The Sauce: 1 tbsp soy sauce (or tamari), 1 tsp toasted sesame oil, 1 clove minced garlic.
Groove Garnish: 1 tbsp toasted pumpkin seeds (pepitas).
INSTRUCTIONS
The Base: Pearl barley takes about 25–30 minutes to boil. Cook it like pasta in plenty of water (or bone broth), then drain.
The Sear: Get a pan very hot with a little oil. Sear the sliced beef quickly—about 2 minutes per side. Remove beef from the pan so it stays tender.
The Veg: Toss broccoli into the pan with a splash of water, a pinch of salt or squeeze of lemon, and cover for 3 minutes to steam.
The Finish: Add the cooked barley and beef back into the pan. Pour the sauce over the top and toss for 30 seconds until everything is glazed and hot.
The Garnish: Top with pumpkin seeds for an extra magnesium crunch.
Nutrition Information
Protein: 40g | Iron: 4.5mg (High bioavailability) | Magnesium: 105mg | Zinc: 6.2mg | Calcium: ~80mg