Health Benefits of Roast Beef

The roast beef may be considered the dish-symbol of England. It consists of a part of the ox – breast or rump kernels, lizard, duckling, ribeye or filet mignon, among other options – rolled into a cylinder and roasted to be well done on the outside, including a crispy caramelized and pinkish crust. that turns red when reaching the center, and rare inside.

No wonder, its name in English, Roast Beef , means “beef roast”. In his native country, it is the traditional dish on Sundays, when it is usually served cut into thin slices and with sides. But an equally famous alternative is its use as a filling for sandwiches, on any occasion – as examples, Brazilian beirut and bauru in Brazil, beef on weck sandwich from the state of New York, and smørrebrød from Scandinavians.

Therefore, in this text we will see the benefits of roast beef, its nutrients, its cultural importance (including for Brazil!), roast beef recipes (ie, how to prepare it) and roast beef recipes. Keep reading!


In England, the history of the appearance of this dish is somewhat confused with the history of the country itself. It emerged at a time when most of the English population did not have an oven at home. While the rich roasted the back of the animal on skewers, the less fortunate took their meat to roast in the bakery’s oven on their way to church – the duration of the religious celebration was just the time for the meat to be roasted to the right measure. . At home they seasoned and cut it. That was how they managed to guarantee Sunday lunch, since, on this day, considered sacred, no bread was made.

Roast beef has spread around the world, and it can be said that it is popular in countries like Portugal and Brazil – here, for example, the variety of beef parts used to make the roast beef is greater than in the original version. But, in addition to that, the dish made its own history in Brazilian lands: it is one of the ingredients of the bauru, a sandwich listed as an intangible cultural heritage of the state of São Paulo in 2018.

It is said that its inventor was Casimiro Pinto Neto, known as Bauru, who studied Law at Largo São Francisco, and that in 1937 he arrived at the college canteen and asked the chapeiro to cut a loaf of bread in half, take some of the crumb, put it in melted cheese and roast beef. When someone next door complained about the lack of vitamins, he asked to add some tomato slices. A friend of Bauru, the first to taste that sandwich, named it when he asked the chapeiro: “See me one of those from Bauru”. Today, he can also take cucumber and/or pickle slices.


Talking about roast beef is talking about beef, that is, it has all the nutrients and benefits found in beef. It’s rich in protein and vitamins, get this.


  • Protein of high biological value : responsible for a large part of our weight, that is, it is essential for those who are growing.
  • L-carnitine : acts on fat metabolism. Despite what it may seem, one of its properties is to attenuate hypertension and prevent inflammation in the organs of the cardiovascular system, as it improves blood glucose and cholesterol levels in type 2 diabetics. It also acts on weight loss.
  • Creatine : increases muscle mass, and thus improves the mood and endurance for physical exercise.
  • Glutathione and carnosine : antioxidant properties: help cell regeneration and fight free radicals, thus delaying aging and the onset of disabling diseases, contributing to increased longevity. Its lack increases oxidative stress and general inflammation.


  • Iron : one of the most abundant elements in meat, it is responsible for transporting oxygen from the blood to the cells. Its lack causes anemia.
  • B12 (cobalamin): together with iron, it acts to transport oxygen from the blood to the cells. Furthermore, it protects the myelin sheath, a kind of cap that surrounds each of our neurons. Its absence can cause anemia and nervous system malfunction.
  • And : responsible for skin regeneration (along with glutathione and carnosine).
  • Zinc : it is important in pregnancy, it regenerates cells, protects against diseases such as Alzheimer’s, regulates the functioning of the eyes, among other functions.
  • Potassium : improves the nervous system and makes bones more resistant, among many other functions.
  • Phosphorus : it is responsible for several functions: it acts in the development of proteins, which will form the most diverse organs of the body; strengthens bones, teeth, muscles and our immune system, performs functions in the nervous and digestive systems, among others.
  • Selenium : antioxidant functions.
  • Magnesium : acts on the functioning of more than 300 types of enzymes.



Ingredients :

  • 1 kg of well-cleaned lizard and in one piece (or filet mignon, rump kernels, rib-eye steak without a layer of fat, breast);
  • Shall;
  • Black pepper;
  • Vegetable oil.

Preparation method :

  • Heat the oven to 220ºC (high).
  • Spread salt and pepper over the entire surface of the piece and set aside.
  • Heat a skillet or baking pan that can go from fire to oven and drizzle with oil.
  • Put the meat in the pan, letting it brown well on all sides.
  • When the meat is well browned, put it in the oven for 10 to 15 minutes to leave it underdone (it will be very soft to the touch with your fingertip), 15 to 20 minutes for the point (the meat will start to harden, but it will still be soft) and 20 to 30 minutes to do well (it will be very firm).
  • Remove the meat from the oven, let it rest on a plate for approximately 30 minutes, turn it a few times so that its juice is distributed, and refrigerate it for 6 to 24 hours to rest and set well before cutting.
  • Now the roast beef is ready to be served sliced, in sandwiches or even in salads. Can be consumed hot or cold. Accompaniments always depend on the culture where the roast beef is being prepared. Here are some suggestions: bread, French potato salad, mustard.


Ingredients :

  • Roast beef:

-1k of mignon yarn;

-Salt and black pepper to taste;

-Oil to brown.

  • Marinade :

-1 chopped cery splint;

-1 grated carrots;

-1 grated onion;

-3 crushed garlic cloves;


– Laurel leaves;

-100ml Worcestershire sauce;

-1 glass of white wine.

  • Green pepper sauce:

-100g of butter;

-1 white wine glass;

-30g of fresh green pepper in brine.

Preparation method:

  • Let the roast beef sit in the marinade overnight. After the period, wrap it in string tightly, until it forms a roll. In a skillet, brown in oil until a very golden crust is formed. Allow to cool, slice and set aside.
  • Sauce: In a skillet, melt the butter, add the drained peppers, mash them to release flavor. Add the wine and let it evaporate, incorporating the ingredients well. Serve with carrot risotto.


Ingredients :

  • 1 flatbread;
  • Roast beef slices to taste (in the original, it’s roast beef made with a lizard);
  • 6 slices of cheddar cheese;
  • 50ml of milk;
  • 1 fried egg;
  • Curly lettuce;
  • Sliced ​​tomatoes;
  • Mayonnaise to taste;
  • Catupiry cheese to taste.

Preparation method:

  • Start by frying the egg.
  • Then, to assemble the beirut, cut the flatbread and add the lettuce first, then the tomato, mayonnaise and finally the roast beef.
  • Add the catupiry, then the fried egg and finally the cheddar.
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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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