I divided this post into sections since it's so long. This way, you can skip through and read what you want - enjoy!
Dave and I usually eat burgers once a week; they are definitely one of our staple meals. Not only are they very easy to prepare, but there are also an endless number of burger variations. We’ve made beef, lamb, bison, and turkey burgers with various spices ranging from southwestern style to more of a Mediterranean flavor. And, of course, hamburgers “au natural” are awesome too! But for me, the lamb burger ranks right at the top of the list. The boldness of cayenne and cumin mixed with fresh cilantro and ground lamb pairs perfectly with a bit of feta cheese crumbles and a mint-yogurt sauce. Sometimes I even like to mix a few vegetables into the meat patty for some additional nutritional value. Oh, and it probably goes without saying, but these are bun-less burgers :). We usually serve ours with baked sweet potato fries, along with a big serving of veggies or a mixed greens salad. If you’re running out of veggie ideas, consider serving the burgers over some steamed kale, chard, spinach or collards. Yum!
Lamb Burgers:1 lb. ground lamb
2 tbsp. fresh cilantro, finely chopped
1 tsp. cumin
1 tsp. paprika
¼ tsp. cayenne
½ tsp. salt
¼ tsp. pepper
Mix all ingredients together and grill or heat on stove until medium rare.
Yogurt Sauce:1 cup whole milk yogurt*
1 garlic clove, crushed
1 tsp. lemon juice
2 tsp. fresh mint, finely chopped
Mix all ingredients together and serve over lamb burgers. Top with feta cheese crumbles and garnish with fresh parsley.
*Substitute full fat coconut milk if you have a dairy intolerance.
Who wants lamb for dinner?
Growing up, lamb wasn’t something my family normally ate; in fact, I can’t remember eating it as a child even once. I don’t think I’m alone on this one either. According to the USDA’s Economic Research Service, Americans are only eating about .7 pounds of lamb per person per year! That’s a shame since it really is a deliciously versatile ingredient. My first experience with cooking lamb was only a year ago and I completely fell in love with the unique flavor. Shortly after changing my diet and focusing on more nutritionally sound meals, I read an article about the high omega-6 fatty acids content in lamb and became worried that it wouldn’t fit into my diet anymore. But after some snooping around, I’ve discounted that claim, for the most part, and learned that lamb can actually be a wonderful addition to most diets - including Paleo!
Good or bad fats?
The concern of high omega-6 levels in lamb is legitimate, but is primarily a result of what the lambs are being fed. Like most ruminants, when lambs are fed a diet that is mostly made up of grains, the omega-6 content will be very high. On the other hand, allowing lambs to graze on grass and other forages will raise the levels of omega-3 fatty acids, and also lower levels of trans fatty acids. As with all meat, it’s important to make sure that quality is top priority to ensure adequate nutrition – a.k.a. do your research!
Another common misconception is that lamb is fattier than its red meat rival, beef. Again, this really depends on which cuts of meat you are comparing and how each of the animals was raised. In general, most cuts of lamb will have a fattier outer edge than beef. However, lamb usually has less marbling, making the fat that is present easy to trim. Of course, most grass-fed animals tend to be leaner than those that are grain-fed, so that should be taken into consideration as well.
Quality counts!
The best quality lamb will be free of hormones and antibiotics, as well as pastured on pesticide-free land. These lambs are healthier than conventionally raised (CAFO) lambs and their meat is much more nutrient dense. Pastured lamb is increasingly becoming available in grocery stores, but CAFO lamb is still predominant. Just for kicks, I took a glance at the FDA’s website to see what they had to say about CAFO lamb. The FDA states that most conventionally raised lambs are fed “hay, corn, barley, milo, and wheat” and then “supplemented with vitamins and minerals.” Similar to cattle, the lambs are finished in feedlots and most are also given hormones and antibiotics at some point. Ok, no surprise there, but obviously this is not an ideal way for humans to be obtaining nutrition. Sheep are ruminants and were designed to live off of grasses and other forages. Just because it’s possible for them to live off of grain doesn’t mean that they should live off of it. Plus, the healthier your meat source is, the less likely you will get sick.
Where can I find lamb in Denver?
Most grocery stores I’ve seen carry at least one cut of lamb, but unfortunately the majority are CAFO. Locally, I’ve spotted lamb at Whole Foods, Safeway, Sunflower Market, and Vitamin Cottage. Usually the cuts vary by availability and I can only recall seeing ground lamb at Whole Foods. Last time I checked, most of the lamb at Whole Foods (Cherry Creek) was pastured, but they sometimes carry lamb that is grain-finished so be sure to double-check with the butcher for clarification. Their ground lamb usually runs about $8 per pound, with other cuts going up in price from there. Vitamin Cottage (Downtown Denver) carries Niman Ranch brand lamb, but their meat selection is fairly limited and a little on the expensive side. I must confess that it’s been quite a while since I’ve done my grocery shopping at a box store (Safeway, King Soopers, Walmart, Target), but I do check their sales flyers weekly and often see cuts like lamb shoulder chops on sale. This lamb is much cheaper than that sold at a health food store or farmer’s market, but it’s definitely not pastured. For those on a tighter budget who want to incorporate lamb into their diet, grain-fed or grain-finished lamb on an infrequent basis is certainly an option. Regarding pricing at the grocery stores, I’ll make it a point to visit a few major stores here in town to check out prices so I can have a better frame of reference for next time.
The best lamb is at the farmer’s market!
As with the majority of our meat, Dave and I make our purchases from vendors that we know and trust at Denver Urban Homesteading, the only year-round farmer’s market in Denver. I’m only aware of two vendors at this market that carry lamb: Ranch Foods Direct and Windsor Dairy. Ranch Foods Direct offers ground lamb and a few other cuts, depending on availability. Ground lamb goes for $7.99 a pound and shoulder chops are around $5 per pound. Some weeks they don’t have any lamb available, so I usually stock up and keep a few pounds of ground lamb in the freezer at all times. However, with advance notice, our guy Bill from Ranch Foods Direct can have pretty much anything ready and waiting on Saturday morning at the market. The lambs are all raised locally (most in Colorado, some in neighboring states) and are pasture raised. Ranch Foods Direct only sells meat that is hormone and antibiotic free, so that’s never a concern when purchasing their products. The lamb from Windsor Dairy is usually only available in late spring and early summer and supply is quite limited. Because of this, I’ve never had any of their lamb, but hope to very soon! Their meat comes from animals that are entirely grass-fed and hormone/antibiotic free and most meat sold by Windsor Dairy is certified organic. The Windsor Dairy website states that their ground lamb is $7 per pound, but I believe those are last year’s prices, so they may very well be higher this year.
Is lamb worth the price?
Yes, lamb is a little pricey, especially the good quality stuff. This could have a lot to do with why lamb consumption in America is so low. Obviously, I think it’s worth the price to include good quality lamb in my diet to diversify my protein/fat sources…and also because it’s delicious! Ultimately, it’s up to you to decide if it’s right for you, but if you’ve never had lamb or you are stumped by what to do with it, try starting out by making a simple lamb burger with spices that you enjoy. Use the recipe above or make your own spice combination. If you're a little more adventurous, try your hand at lamb meatballs, spicy lamb sausages, lamb stew, or a nicely grilled chop. Maybe lamb is a treat you will only have once in a while, but make it a good one!
Dave and I usually eat burgers once a week; they are definitely one of our staple meals. Not only are they very easy to prepare, but there are also an endless number of burger variations. We’ve made beef, lamb, bison, and turkey burgers with various spices ranging from southwestern style to more of a Mediterranean flavor. And, of course, hamburgers “au natural” are awesome too! But for me, the lamb burger ranks right at the top of the list. The boldness of cayenne and cumin mixed with fresh cilantro and ground lamb pairs perfectly with a bit of feta cheese crumbles and a mint-yogurt sauce. Sometimes I even like to mix a few vegetables into the meat patty for some additional nutritional value. Oh, and it probably goes without saying, but these are bun-less burgers :). We usually serve ours with baked sweet potato fries, along with a big serving of veggies or a mixed greens salad. If you’re running out of veggie ideas, consider serving the burgers over some steamed kale, chard, spinach or collards. Yum!
Lamb Burgers:1 lb. ground lamb
2 tbsp. fresh cilantro, finely chopped
1 tsp. cumin
1 tsp. paprika
¼ tsp. cayenne
½ tsp. salt
¼ tsp. pepper
Mix all ingredients together and grill or heat on stove until medium rare.
Yogurt Sauce:1 cup whole milk yogurt*
1 garlic clove, crushed
1 tsp. lemon juice
2 tsp. fresh mint, finely chopped
Mix all ingredients together and serve over lamb burgers. Top with feta cheese crumbles and garnish with fresh parsley.
*Substitute full fat coconut milk if you have a dairy intolerance.
Who wants lamb for dinner?
Growing up, lamb wasn’t something my family normally ate; in fact, I can’t remember eating it as a child even once. I don’t think I’m alone on this one either. According to the USDA’s Economic Research Service, Americans are only eating about .7 pounds of lamb per person per year! That’s a shame since it really is a deliciously versatile ingredient. My first experience with cooking lamb was only a year ago and I completely fell in love with the unique flavor. Shortly after changing my diet and focusing on more nutritionally sound meals, I read an article about the high omega-6 fatty acids content in lamb and became worried that it wouldn’t fit into my diet anymore. But after some snooping around, I’ve discounted that claim, for the most part, and learned that lamb can actually be a wonderful addition to most diets - including Paleo!
Good or bad fats?
The concern of high omega-6 levels in lamb is legitimate, but is primarily a result of what the lambs are being fed. Like most ruminants, when lambs are fed a diet that is mostly made up of grains, the omega-6 content will be very high. On the other hand, allowing lambs to graze on grass and other forages will raise the levels of omega-3 fatty acids, and also lower levels of trans fatty acids. As with all meat, it’s important to make sure that quality is top priority to ensure adequate nutrition – a.k.a. do your research!
Another common misconception is that lamb is fattier than its red meat rival, beef. Again, this really depends on which cuts of meat you are comparing and how each of the animals was raised. In general, most cuts of lamb will have a fattier outer edge than beef. However, lamb usually has less marbling, making the fat that is present easy to trim. Of course, most grass-fed animals tend to be leaner than those that are grain-fed, so that should be taken into consideration as well.
Quality counts!
The best quality lamb will be free of hormones and antibiotics, as well as pastured on pesticide-free land. These lambs are healthier than conventionally raised (CAFO) lambs and their meat is much more nutrient dense. Pastured lamb is increasingly becoming available in grocery stores, but CAFO lamb is still predominant. Just for kicks, I took a glance at the FDA’s website to see what they had to say about CAFO lamb. The FDA states that most conventionally raised lambs are fed “hay, corn, barley, milo, and wheat” and then “supplemented with vitamins and minerals.” Similar to cattle, the lambs are finished in feedlots and most are also given hormones and antibiotics at some point. Ok, no surprise there, but obviously this is not an ideal way for humans to be obtaining nutrition. Sheep are ruminants and were designed to live off of grasses and other forages. Just because it’s possible for them to live off of grain doesn’t mean that they should live off of it. Plus, the healthier your meat source is, the less likely you will get sick.
Where can I find lamb in Denver?
Most grocery stores I’ve seen carry at least one cut of lamb, but unfortunately the majority are CAFO. Locally, I’ve spotted lamb at Whole Foods, Safeway, Sunflower Market, and Vitamin Cottage. Usually the cuts vary by availability and I can only recall seeing ground lamb at Whole Foods. Last time I checked, most of the lamb at Whole Foods (Cherry Creek) was pastured, but they sometimes carry lamb that is grain-finished so be sure to double-check with the butcher for clarification. Their ground lamb usually runs about $8 per pound, with other cuts going up in price from there. Vitamin Cottage (Downtown Denver) carries Niman Ranch brand lamb, but their meat selection is fairly limited and a little on the expensive side. I must confess that it’s been quite a while since I’ve done my grocery shopping at a box store (Safeway, King Soopers, Walmart, Target), but I do check their sales flyers weekly and often see cuts like lamb shoulder chops on sale. This lamb is much cheaper than that sold at a health food store or farmer’s market, but it’s definitely not pastured. For those on a tighter budget who want to incorporate lamb into their diet, grain-fed or grain-finished lamb on an infrequent basis is certainly an option. Regarding pricing at the grocery stores, I’ll make it a point to visit a few major stores here in town to check out prices so I can have a better frame of reference for next time.
The best lamb is at the farmer’s market!
As with the majority of our meat, Dave and I make our purchases from vendors that we know and trust at Denver Urban Homesteading, the only year-round farmer’s market in Denver. I’m only aware of two vendors at this market that carry lamb: Ranch Foods Direct and Windsor Dairy. Ranch Foods Direct offers ground lamb and a few other cuts, depending on availability. Ground lamb goes for $7.99 a pound and shoulder chops are around $5 per pound. Some weeks they don’t have any lamb available, so I usually stock up and keep a few pounds of ground lamb in the freezer at all times. However, with advance notice, our guy Bill from Ranch Foods Direct can have pretty much anything ready and waiting on Saturday morning at the market. The lambs are all raised locally (most in Colorado, some in neighboring states) and are pasture raised. Ranch Foods Direct only sells meat that is hormone and antibiotic free, so that’s never a concern when purchasing their products. The lamb from Windsor Dairy is usually only available in late spring and early summer and supply is quite limited. Because of this, I’ve never had any of their lamb, but hope to very soon! Their meat comes from animals that are entirely grass-fed and hormone/antibiotic free and most meat sold by Windsor Dairy is certified organic. The Windsor Dairy website states that their ground lamb is $7 per pound, but I believe those are last year’s prices, so they may very well be higher this year.
Is lamb worth the price?
Yes, lamb is a little pricey, especially the good quality stuff. This could have a lot to do with why lamb consumption in America is so low. Obviously, I think it’s worth the price to include good quality lamb in my diet to diversify my protein/fat sources…and also because it’s delicious! Ultimately, it’s up to you to decide if it’s right for you, but if you’ve never had lamb or you are stumped by what to do with it, try starting out by making a simple lamb burger with spices that you enjoy. Use the recipe above or make your own spice combination. If you're a little more adventurous, try your hand at lamb meatballs, spicy lamb sausages, lamb stew, or a nicely grilled chop. Maybe lamb is a treat you will only have once in a while, but make it a good one!
MMMMMM, Lamb burgers - DEEEEE-LISH!
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