Beef

Pat it dry, sear it in a very hot pan, then turn it only once; thin steaks may need just a few minutes per side. For a whole steak, cook to an internal temperature of 63 °C and rest for at least 3 minutes before cutting across the grain.

Brown the beef in batches, then cover it with liquid and simmer gently until a fork slides in easily, usually 2–3 hours for stewing chunks. A hard boil can make the meat tough.

Keep raw beef covered on the lowest shelf of the fridge and use it within a couple of days, or freeze it in a sealed portion. Defrost it in the fridge, not on the worktop.

Choose stewing beef, braising steak or beef neck: these tougher cuts become tender during a long, gentle cook. Lean steak cuts are better cooked quickly and can turn dry in a stew.

Beef works well with onions, mushrooms, carrots, mustard and horseradish. Use it in cottage pie, beef stew, chilli con carne or a Sunday roast with roast potatoes and vegetables.

Yes: use brown or green lentils in dishes such as cottage pie, chilli or bolognese, adding them with stock and simmering until tender. They do not need browning and usually cook faster than stewing beef.

Beef, at 32 g per 100 g, compared with 29.1 g in beef liver. Beef is also a source of iron and high in zinc.