Americans often overlook lamb as a nutritious source of protein. It is a mainstay in the cuisines of Australia, New Zealand and Africa. Lamb is also a staple in the much-touted Mediterranean diet (Greece, Turkey, Middle Eastern countries), associated with a lowered risk of cardiovascular disease. Americans, however, eat less than a pound of lamb a year—and I’ll bet it’s mostly around Easter!

That’s unfortunate because lamb, especially grass-fed and grass-finished, is not only a lean meat that is high in protein, it is a very good source of omega-3, the “good fat” most people associate with salmon, walnuts and flaxseed.

As a ruminant—a type of mammal that chews its cud—sheep have a digestive system that fares best on a natural diet of grasses and forage plants.

Want to get the most nutritional bang for your buck? Then, seek out 100% grass-fed—and grass-finished—lamb at farmers’ markets or at a Whole Foods Market. While conventional lamb may start out grazing on grass, they are finished on grain to fatten them up. Grain is not part of their natural diet and difficult for ruminants (like lamb) to digest. If fed too much grain, a lamb can experience liver failure. Lamb that has been 100% grass-fed will contain at least 25% more omega-3s than conventionally raised lamb.

Grass-fed lamb is also a very good source of selenium and zinc, two minerals that are vital to thyroid and immune health. According to several studies, supplementing with selenium, an important mineral with antioxidant properties, can help reduce inflammation and damage to thyroid tissue in autoimmune thyroid disease, like Hashimoto’s. Sufficient zinc is also needed to help make thyroid hormone (T3) and activate thyroid hormone. As an antioxidant and anti-inflammatory agent, zinc bolsters immunity and helps with autoimmune thyroid disease.

An excellent source of vitamin B12, lamb is a good source of B-Complex vitamins, including B1, B2, niacin (B3), B5, B6, folate and biotin.

This is a great, budget-friendly “stretch” recipe and one-pot dish that can be made within 30 minutes.  You can use zucchini, yellow squash or a combination of both.
 

Grass-fed Ground Lamb and Zucchini Braised in Coconut Milk

 
2 medium onions, finely chopped by hand or in the food processor
4 cloves garlic, minced
2-1/4 pounds organic zucchini, yellow squash, or a combination—well washed, halved lengthwise, then again, and thinly sliced into half-moons
1 pound ground lamb, grass-fed and grass-finished
1 cup canned unsweetened organic Native Forest coconut cream or full-fat coconut milk
2 tablespoons coconut oil
2-4 tablespoons chopped fresh herbs, like cilantro, or thyme, sage, oregano—or a combination
1 teaspoon Celtic sea salt, or, season to taste

In a 5-quart Dutch oven (I prefer an enameled cast iron Dutch oven, like Le Creuset; you can also use a stainless steel Dutch oven) over medium heat, melt the coconut oil.

When the oil is sizzling (but not smoking), add chopped onions. Saute about 1 minute, then lower heat to medium-low and continue cooking another 3 minutes, or until onions are translucent and soft (but not browned and crispy!).
Raise heat slightly: add minced garlic and sauté about 30 seconds.

Raise the heat to medium: add the sliced zucchini (or yellow squash). Be sure to coat all of the zucchini in the coconut oil and continue cooking until the zucchini softens, about 8 minutes. The zucchini will release water as it cooks, but if it begins sticking while you’re cooking it, add 1/4 cup filtered water, scraping the bottom of the pot to “unstick”.

When the zucchini is soft, add the ground lamb. Using a wooden spoon, break up the lamb thoroughly, stirring frequently until meat has browned, about 2-3 minutes.

Raise the heat. Add the coconut cream (OR coconut milk), stirring well. When the mixture comes to a high simmer, turn heat to low and cover.

Simmer about 5-6 minutes.

Turn off heat. Stir in chopped herbs and Celtic sea salt, to taste.

Serve with an arugula salad or cooked leafy greens and a sweet potato.

Maca “Milkshake”

“Somewhat dessert-like.”
“Creamy, clean and bright.”
“A good flavor balance between sweet, nutty and malty.”

High praise coming from my husband, a wine writer with an excellent—albeit finicky—palate.  What I like is that this particular combination—spinach, apple, sunflower seed butter, almond milk, with the optional addition of maca—can help bolster immunity and promote healthy digestion…perfect whole food ammunition during a “triple flu” season.
Raw spinach is an excellent source of vitamin A, potassium and magnesium. Flavonoid-rich apples are high in antioxidants, important for heart health.  Apples also contain pectin, a soluble fiber that promotes a feeling of fullness, helpful in controlling blood sugar and, ultimately, weight.  Almonds and sunflower seeds are both high in magnesium, as well as Vitamin E, a fat soluble antioxidant that plays a role in the prevention of prostate cancer.  Sunflower seeds (and spinach) contain high levels of zinc, which can boost immunity, especially in the prostate region.
If you make this smoothie, remember: conventionally grown apples and spinach retain high levels of pesticide residue—be sure to buy organic.
It’s not for everyone, but maca is a superfood that agrees well with my husband.  Grown and cultivated in the Peruvian Andes, maca is a member of the cruciferous family of plants. Packed with vitamins, plant sterols, minerals, trace minerals, including zinc and selenium, fatty and amino acids, maca root has been used as a stress-fighting adaptogen to increase stamina, energy and libido.  But don’t expect a heart-pounding adrenaline “rush”.  My husband reports no such “buzz”;  he is able, however, to sail through his workday without the classic afternoon slump.
If you’d like to get more leafy greens into the man in your life…try this smoothie on for size:
Maca Milkshake
5 cups organic baby spinach (or other greens)
1 organic Gala apple, peeled and cored
2 tablespoons organic sunflower seed butter
1-1/2 cups almond milk or organic full-fat coconut milk
2 teaspoons maca (optional)
1 teaspoon cinnamon (optional)
Using a Vitamix or Nutribullet, blend until smooth and creamy in consistency.
 
 
Sources:
Bondonno CP, Yang X, Considine MJ, Ward NC, Rich L, Puddey IB, Swinny E, Mubarek A, Hodgson JM.  Flavonoid-rich apples and nitrate-rich spinach augment nitric oxide status and improve endothelial function in healthy men an dowmen: a randomized controlled trial. Free Radic Biol Med 2012;52(1):95-102
NIH, Office of Dietary Supplements, Vitamin E
Fortin, F (Editorial Director). The Visual Food Encyclopedia. Macmillan;1996.