Free The 150 Healthiest 15-Minute Recipes on Earth by Jonny Bowden

outspoken advocate for grass-fed beef almost from the day I became a nutritionist. (I wrote about it at length in my previous books). Yes, it’s expensive, but here’s why it’s totally worth it: Factory-farmed meat, the kind you get in most supermarkets and at all fast-food places, is filled with antibiotics, steroids, and hormones.
    In addition, feedlot-farmed meat is fed nothing but grain, which is the most unnatural food in the world for cows. It makes them sick, which is one of the reasons they have to be fed copious doses of antibiotics. Grain-feeding-even organic grain—changes the quality of the animals’ fat. Grain-fed meat from feedlot farms is high in inflammatory omega-6 fats and has almost no omega-3 fats.
    A quick look at the documentary film
Food, Inc
.will show you all you need to know about how the animals on feedlot farms are treated and the conditions under which they’re raised, which is enough to turn you off meat completely-but remember, that documentary is about animals on feedlot farms. Animals raised on pasture, in addition to having far more tranquil and happy lives, eat their natural diet of grass. Studies show that grass-fed meat has much higher amounts of the highly beneficial, anti-inflammatory omega-3 fats, as well as a particular kind of cancer-fighting fat called CLA (conjugated linolenic acid), which is conspicuously absent from the meat of feedlot-farmed animals.
    Nearly all farms that raise grass-fed meat are concerned about the health and welfare of their animals, and the farmers rarely if ever use chemicals, steroids, or antibiotics. The bottom line is that it costs a lot more to raise grass-fed meat, but you are getting a healthy food as opposed to the junk that has been associated with higher rates of cancer and disease. If you can’t find grass-fed meat in your local store, you can order online and get the best quality shipped to your door. Two sources I recommend highly are U.S. Wellness Meats (which you can find through a link on my website, www.jonnybowden.com , under Online Store/Healthy Foods) or the wonderful Novy Ranches ( www.novyranches.com ), owned by a health-conscious veterinarian named Lowell Novy, who raises grass-fed Angus beef that tastes amazing-rich, flavorful, juicy, and decidedly more healthy for you than “commercial” meat. I’d rather eat one serving of (admittedly more expensive) grass-fed meat once a week than seven burgers from a fast-food restaurant, and that’s exactly what I do. I recommend you do the same.
     
Healthy Peanut-Hoisin Beef and Bean Sprouts in Seconds
    From Dr. Jonny : Sprouts got a touchy-feely reputation when they became associated with all of us “granola-eating, tree-hugging” types who used to be called—amazingly—health nuts. (Now the tides have shifted, and those who don’t care about their health could reasonably be called “nuts”!) Anyway, bean sprouts (or mung bean sprouts) contain a plethora of plant chemicals known to be valuable for health. Saponins, for example, protect plants against disease, bacteria, and predators and offer a similar kind of protection to your cells. Sprouts combine beautifully with a high-protein dish such as steak. The juicy lightness of the plump, water-based sprouts mixed with the slightly sweet hoisin sauce creates the deliciously satisfying feel of Asian food with a light touch. Highly recommended: Make the Thai cucumber salad at the end to perfectly round off the meal’s flavors!
Ingredients
    2 teaspoons peanut oil, divided
    1 boneless top sirloin or flank steak (1 to 1 1/4 pounds [455 to 567 g]), fat trimmed and cut into 1/4-inch (0.5 cm)-thick slices, 2 to 3 inches (5 to 7.5 cm) long
    Salt and fresh ground black pepper
    1 1/2 tablespoons [9 g] prepared minced ginger
    1 teaspoon prepared garlic
    2 1/2 tablespoons hoisin sauce
    2 1/2 tablespoons (40 ml) low-sodium tamari
    3 cups (150 g) mung bean sprouts (or prepared cabbage and carrot slaw mix)
    2 tablespoons (18 g) crushed roasted