Make your festive meals shine with red meat done the healthy way! From slow-cooked stews to quick-grilled premium cuts, experts share tips to keep every bite tasty and full of goodness.
As the year winds down and the festive mood takes over, red meat becomes the star of our tables. From family braais to big celebrations and summer weddings, it’s part of how we connect and celebrate life.
Red meat isn’t just beef. It’s also lamb, mutton, and even a bit of venison for those who love something different. Each has its own flavour and texture, and the secret is knowing which cooking method brings out its best. Whether it’s a slow-cooked beef stew, tender lamb chops, or tasty game biltong, there’s a perfect way to make every bite count.
As we tuck in, it’s worth thinking about how we cook our meat to keep both the flavour and the goodness intact. Cooking red meat right isn’t about fancy techniques. It is about feeding our bodies well.
Kulani Mtileni, a registered dietitian and founder of Dietitians24 in Polokwane, Limpopo, says the way you cook red meat can really affect its health benefits. He explains that choosing the right method can help “maximise the nutrients in meat while minimising harmful compounds.”
Choose the right method for the right cut
Among the healthiest options, slow cooking stands out, says Mtileni.
This method works best for tougher, cheaper, or bone-in cuts like beef brisket, lamb shank, chuck, or oxtail. By cooking meat over several hours at low temperatures, the natural flavours are preserved, the meat becomes tender, and most of the B vitamins remain in the meat’s juices.
He explains, “Slow cooking allows meat to retain its nutrients and remain flavoursome without the need for excessive fats.”
Pressure cooking is another nutrient-friendly method. With high steam pressure, meat cooks quickly, reducing the time it spends on heat and preventing the formation of harmful compounds often seen in frying or grilling.
“Pressure cooking is a convenient way to prepare healthy, tender meat while keeping most vitamins intact,” says Mtileni.
For premium cuts like beef sirloin, rump, fillet, or lamb loin, Mtileni says high-heat methods such as grilling, pan-searing, or roasting are ideal. These cuts are naturally tender and cook quickly, sealing in juices and flavour. However, he warns against burning or overcooking, which can create harmful compounds.
“Aim for a nice brown crust, not a blackened one,” he advises.
Furthermore, Mtileni explains that sous vide (“under vacuum”) is one of the healthiest ways to cook meat. The method works by sealing the meat in a vacuum bag. It is then cooked slowly in a water bath at a precise temperature. This technique ensures even cooking and preserves all the juices, along with essential nutrients.
He notes that sous vide gives consistent results and keeps the vitamins and minerals locked in the meat, making it both healthy and delicious.
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Keep it healthy and tasty
According to Asanda Getyeza-Ntswam, a public health professional, lecturer and researcher, South Africans celebrate their history through food. They also promote healthy eating. They do this by blending traditional cooking techniques with modern nutrition knowledge.
Getyeza-Ntswam, who is currently pursuing a PhD in public health nutrition at the University of the Western Cape, explains that integrating traditional wisdom with modern research pays homage to our heritage while offering better choices for healthy eating.
She says, “Using high-heat cooking techniques to cook red meat (i.e. grilling, frying) causes the muscles within the meat to contract when cooked at a higher temperature. This can lead to nutrient loss and produce harmful chemical compounds.”
She highlights that high-heat cooking can degrade B vitamins and denature proteins, while slow cooking, steaming, and boiling help retain most nutrients.
Her practical tips include choosing lean cuts, browning meat in oil to tenderise, and marinating in acidic and antioxidant-rich ingredients to reduce harmful compounds during high-heat cooking. In other words, choose healthier pieces of meat, cook them gently with a little oil, and use marinades like lemon juice or herbs to keep them tasty and safer when cooking at high heat.
Make meat the star of a meal
Marshall Booysen, chef and founder of Marshall’s Kitchen in Manenberg, Cape Town, says cooking red meat properly to bring out its flavour and health benefits while reducing potential risks is doable if you follow a few simple rules.
“First of all, choose healthy cuts to avoid health-related issues. Lean cuts are always recommended,” he says.
Booysen advises that red meat should not be rushed and needs careful planning before cooking to preserve its nutritional value. “Aim for medium doneness and avoid charring or burning.”
He also believes in marinating the meat for an hour before cooking. “This method helps to add flavour without extra salt and spices, which should be the last resort if the meat is rushed,” he notes.
Booysen recommends pairing red meat with fibre-rich vegetables, legumes, and whole grains for a complete, balanced meal that supports digestion and overall health. Popular choices include beans, lentils, chickpeas, spinach, broccoli, and whole grains like brown rice or maize meal.
“If you want to go culturally, umngqusho, stiff pap, steamed bread, and sourdough work well with red meat, giving a homely, balanced meal with a modern touch,” he says. If you haven’t tried it yet, umngqusho is a traditional Xhosa dish made from samp and sugar beans, often served as a hearty side with meat.
But what about our beloved braais?
Should all this talk about high heat scare you off our beloved braai? Not at all! South Africans love to braai, especially during the festive season
It’s more than just cooking. It’s a social tradition, a way to celebrate with family and friends. The key is being smart with the heat, because very high flames can make meat lose nutrients or form harmful compounds if you’re not careful.
The key is to match the cut of meat with the right heat:
- Tougher cuts like beef brisket, chuck, lamb shank, or oxtail: Cook slowly over indirect heat. This breaks down the connective tissue, making the meat tender and juicy.
- Premium cuts like sirloin, rump, fillet, lamb loin, or T-bone: Cook quickly over direct heat. Sear the outside to lock in juices, and aim for medium doneness.
- Sausages and patties like boerewors and mince burgers: Cook over medium heat. Turn often to avoid burning and keep the inside juicy.
By pairing the right cut with the right heat, you can enjoy a classic South African braai that’s delicious, tender, and healthier. The rule is quite simple, actually. Keep it slow and low for tough cuts, and quick and hot for premium cuts.
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