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Braised short ribs….Grilled sirloin steak…savory pot roast…a big, juicy hamburger.

If you’re like the millions of people on the planet who love beef-you’re not alone.

Beef has many beneficial nutrients: protein for building strong muscles, B vitamins to turn food into energy, zinc to boost the immune system and iron, which delivers oxygen to cells to produce energy.

But beef-like all red meats-gets a bad rap for being higher in cholesterol and saturated fat than chicken and other white meats. It’s also reputed to contain antibiotics and growth hormones. What to do?

'Umeke Market offered a Kim Chee Meatloaf at last year's Taste

It Has the Good Fats

David Katz, MD, of Prevention magazine says, “Grass-fed beef is higher in healthy unsaturated fats and lower in saturated fats than less expensive steak from conventionally raised cows…”

Research has proven grass-fed beef is lower in fat and calories than its grain-fed counterpoint. It is rich in the good fats-omega 3 fatty acids.

A May 2012 article in Prevention reported: “Grass-fed beef is not only better for the planet, it’s also better for people. It has more antioxidants-including vitamins C and E and beta-carotene-than grain-fed beef, and doesn’t have added hormones, antibiotics, or other drugs. And while it’s lower in fat overall, it’s about two to four times higher in omega-3s.”

Eddie Aikau Restaurant used beef shoulder to prepare this tasty tidbit by at the 2011 Taste

You Are What You Eat

The article cited a recent study in the British Journal of Nutrition that studied healthy volunteers who ate grass-fed meat. The study group increased their blood levels of omega-3 fatty acids and decreased their levels of pro-inflammatory omega-6 fatty acids. “These changes have been linked with a lower risk of a host of disorders, including cancer, cardiovascular disease, depression, and inflammatory disease.”

Studies have also shown grass-fed beef is high in conjugated linoleic acid (CLA). According to the “Health Advocate,” this fat is known to reduce the risk for cancer and high triglycerides as well as to fight diabetes and abdominal obesity. Free-range-produced eggs also provide CLA but not as much as grass-fed beef.

The natural health website, mercola.com, sums it up best, “Beef, in its natural grass-fed state, is a health food of the highest order.”

Wowing attendees with grass-fed Kim Chee Meatloaf, Chef Michelle Yamaguchi of Honolulu’s ‘Umeke Market made a culinary name for herself at last year’s Mealani’s Taste of the Hawaiian Range. Chef Michelle is returning to Taste again this September to again offer her healthy and delicious style of cooking that is featured in the market’s deli. We feature Michelle in this week’s Taste It blog, along with her popular recipe for Kim Chee Meatloaf.

A Midwest Upbringing

Chef Michelle Yamaguchi of 'Umeke Market wowed the crowd at last year's Taste with her Kim Chee Meatloaf. A former journalist, the busy mother of three is returning to Taste in 2012

Michelle Yamaguchi says she grew up “eating the most amazing fresh fruit and vegetables.” The produce was sourced from mother’s family, who operated a farm in Wisconsin. They planted and tended a garden with lettuce, tomatoes, beans, cucumbers and squash. She also helped preserve food typical to Midwesteners: canning tomatoes and peaches, and making berry preserves.

Michelle says her days spent with food on the farm spurred her interest in the culinary arts, which is her second career. Michelle has a journalism degree and first worked as a reporter for Pacific Business News. However, she is glad she traded in her notepad for a stockpot and loves working as chef/manager for ‘Umeke Markets’ two locations. In her spare time, the busy mother of three enjoys hiking “anywhere and everywhere.” In the summer, she heads to the beach and loves snorkeling at Three Tables on the North Shore.

Q and A

Q: How would you describe your cooking style?

A: My cooking style is simple, healthy, practical and imaginative. Meatloaf, for example, is pretty basic comfort food, but we’ve done it Kim Chee Style and with a Hoisin BBQ Sauce that people have fallen in love with! I’m also a huge advocate of whole grains and we make a wide variety of grain salads: quinoa, barley, millet.

Q: Why do you use grass-fed beef?

A: That’s an easy one: taste. When you start with a great product, it’s hard to go wrong. Start with fresh garlic, salt and pepper …. I’m also big on fresh herbs. Avoiding the use of hormones and antibiotics as much as possible is important to our customers.

Q: What are your favorite GFB cuts and why?

A: Because we’re a much more casual dining experience, we keep it simple and real. We work mainly with the ground beef right now. Burgers, meatloaf, local moco …

Q: Do you let patrons know they are eating GFB on the menu?

A: We make it a point to let customers know what we’re serving and why, especially the healthy meat options. Many of our customers return regularly for that reason alone. That and the food is really good.

Q: What other local food products are your favorite and why?

A: I love, love, love the organic kale we use from Ko Farms. Our raw ‘Umeke Kale Salad continues to be a customer must-have. This ultra-healthy super food has been largely ignored by the masses and chefs alike and considered little other than as a lowly garnish. As of more recent, our Kale Smoothie is also a top seller, easily surpassing the famed Acai Bowl and Acai Smoothie, among others.

Q: Are you returning to participate in Taste?

A: Yes, 2011 was our first year participating in the Taste of the Hawaiian Range and we’re absolutely thrilled to be invited to return. It was a fantastic event – from the hotel and kitchen staff, to the other vendors and volunteers, to the event guests – Big Island folks especially. They showed such appreciation for both our efforts and the event in general. Much aloha!

‘Umeke Market is located at Bishop Square in Downtown Honolulu, 808-522-7377 and across from Kahala Mall at 4400 Kalaniana’ole Hwy., 808-739-2990. http://www.umekemarket.com

Grass-Fed Beef Recipe: Kim Chee Big Island Beef Meatloaf

By Michelle Yamaguchi
‘Umeke Market, Downtown Honolulu and across from Kahala Mall

Makes one loaf of meatloaf

2 lbs. grass-fed Big Island ground beef
11/2 cups cooked brown rice
1 small onion, diced
2 T. garlic puree (crushed garlic)
2 t. paprika
2-3 t. dried hot red pepper, depending upon how spicy you like it (can substitute with cayenne pepper)
1/2 cup Korean BBQ Sauce (recipe below)
2 large eggs
8 oz. kim chee
1 t. sea salt
1 t. black pepper

Preheat oven to 350 degrees. Thoroughly mix together all of the above ingredients in a large bowl. Place mixture into a loaf pan and pat the top about 10 times to make sure it’s even inside. Cover with foil and bake for 40 minutes. Remove the foil, spread Korean BBQ Sauce evenly over the top and bake for another 10-15 minutes, making sure the top doesn’t burn.

Korean BBQ Sauce

11/2 cups ketchup
1 T. Sesame oil
1 T. Bragg’s Liquid Aminos (shoyu substitute with less sodium)
2 T. garlic puree
1-2 Hawaiian chili peppers minced
1/2 t. cayenne pepper
2 T. sugar
1 T. ginger puree

In a small bowl, mix all ingredients well.