• Helps with water balance
• Helps maintain normal blood pressure
• Also known as an electrolyte
• Essential for proper function and growth
• Helps supply oxygen to body, including muscles
• Helps support metabolism, cognitive development and immune function
• Essential for producing healthy red blood cells
• Essential for proper function and growth
• Helps with appetite regulation
• Helps support a healthy immune system
• Protein helps support strength
• Helps maintain healthy weight
• Helps preserve and build muscle
• Essential for proper function and growth
• Helps supply oxygen to the body, including muscles
• Supports strength
• Helps maintain healthy weight
• Helps preserve and build muscle
• Helps support metabolism, cognitive development and immune function
• Essential for producing healthy red blood cells
SEAR IT FIRST
For a flavorful crust, sear meat on a stovetop before transferring to your pressure cooker.
NO NEED TO THAW
One of the best benefits of pressure cooking is that it saves time. Forgot to thaw meat beforehand? No worries — frozen meat can be used. Just be sure to tack on a few extra minutes.
DON’T OVERCROWD
For best results, don’t overcrowd the air fryer basket and cook in batches if you need to.
KEEP IT MOVING
Be sure to shake the basket or turn your food during cooking. This helps food cook evenly.
THICKER IS BETTER
Sous vide meat cooks more evenly from surface to center, so you should aim for cuts that are at least 1 ½ to 2 inches thick.
SKIP RESTING
Unlike traditional cooking methods, meat prepared sous vide doesn’t need to rest since it cooks evenly from edge to edge.
recipe ideas
The round primal is home to lean, inexpensive cuts from the rump and hind legs. Cuts from here are often sold as roasts, steaks for marinating or ground beef.
The round primal is home to lean, inexpensive cuts from the rump and hind legs. Cuts from here are often sold as roasts, steaks for marinating or ground beef.
The sirloin is separated into two parts. The top sirloin produces great steaks for grilling, and the bottom sirloin provides cuts best for roasting or grilling, such as the tri-tip and sirloin bavette.
The sirloin is separated into two parts. The top sirloin produces great steaks for grilling, and the bottom sirloin provides cuts best for roasting or grilling, such as the tri-tip and sirloin bavette.
Home to some of the most tender cuts of beef, such as the tenderloin, strip steak, T-bone and porterhouse steaks, loin cuts taste great prepared on a grill or under a broiler.
Home to some of the most tender cuts of beef, such as the tenderloin, strip steak, T-bone and porterhouse steaks, loin cuts taste great prepared on a grill or under a broiler.
Well-known cuts from the rib include the ever-popular ribeye steak, known for its rich flavor, and the prime rib roast.
Well-known cuts from the rib include the ever-popular ribeye steak, known for its rich flavor, and the prime rib roast.
Coming from the shoulder area, this primal yields cuts known for their rich, beefy flavor. Various roasts, perfect for slow cooking, come from this cut as well as grill-ready cuts like the flat iron steak.
Coming from the shoulder area, this primal yields cuts known for their rich, beefy flavor. Various roasts, perfect for slow cooking, come from this cut as well as grill-ready cuts like the flat iron steak.
Home to the flank steak, cuts from this area are lean, flavorful and best when braised, marinated or grilled.
Home to the flank steak, cuts from this area are lean, flavorful and best when braised, marinated or grilled.
The short plate is right under the rib and has a higher fat content. This is home to short ribs, ground beef and skirt steak.
The short plate is right under the rib and has a higher fat content. This is home to short ribs, ground beef and skirt steak.
Coming from the animal’s breast, this cut is ideally used for cooking low and slow in barbecue dishes or in a slow cooker.
Coming from the animal’s breast, this cut is ideally used for cooking low and slow in barbecue dishes or in a slow cooker.
A portion of the leg that is typically cut into cross sections called Shank Cross-Cuts. These can be braised to make flavorful, fork-tender dishes such as Osso Buco.
A portion of the leg that is typically cut into cross sections called Shank Cross-Cuts. These can be braised to make flavorful, fork-tender dishes such as Osso Buco.
Fresh, smoked or cured hams like prosciutto come from the back leg of the hog. Fresh ham is typically roasted and makes for an impressive meal, perfect for holidays and special occasions.
Fresh, smoked or cured hams like prosciutto come from the back leg of the hog. Fresh ham is typically roasted and makes for an impressive meal, perfect for holidays and special occasions.
Also known as the pork shoulder, this cut is typically cured or smoked and is best known for pulled pork.
Also known as the pork shoulder, this cut is typically cured or smoked and is best known for pulled pork.
Pork feet are a delicacy in many global destinations and can be used to make gelatin, often added to soups and stews. They can also be cured, smoked or pickled.
Pork feet are a delicacy in many global destinations and can be used to make gelatin, often added to soups and stews. They can also be cured, smoked or pickled.
Typically grilled low and slow, pork spareribs are known for their full flavor, larger size and meatier bite.
Typically grilled low and slow, pork spareribs are known for their full flavor, larger size and meatier bite.
The belly is home to pancetta and a tried-and-true favorite — bacon. Meat from the belly can also be rolled and roasted or even cut into steaks.
The belly is home to pancetta and a tried-and-true favorite — bacon. Meat from the belly can also be rolled and roasted or even cut into steaks.
Pork loin can be roasted or cut into individual chops or cutlets. Two popular cuts that come from the loin are pork tenderloin and baby back ribs.
Pork loin can be roasted or cut into individual chops or cutlets. Two popular cuts that come from the loin are pork tenderloin and baby back ribs.
Despite the name, Boston butt actually comes from the upper shoulder. It’s best enjoyed roasted, cut into steaks, braised or in a stew.
Despite the name, Boston butt actually comes from the upper shoulder. It’s best enjoyed roasted, cut into steaks, braised or in a stew.
The jowl is mostly used to make sausages, but it can also be cured and made into bacon.
The jowl is mostly used to make sausages, but it can also be cured and made into bacon.
CHOOSE THE RIGHT CUT
For beef, look for boneless, thicker steak cuts like New York strip or a boneless ribeye with lots of marbling. For pork, try bone-in chops.
HOT & SEARED
Use a heavy cast-iron pan and let it get very hot. The oil in the pan should shimmer or even smoke. Add your meat to the pan and sear on both sides to get a deep brown, flavorful crust.
FAT SIDE UP
Place roasts fat side up so the fat melts into the meat and down the sides, adding extra moisture and flavor.
DON’T FORGET TO REST
Cover finished roast with a foil tent, and rest for 15 to 20 minutes, depending on roast size. This helps the juices redistribute, making it extra tender and juicy.
WHICH WOOD IS BEST?
The type of wood you use to smoke with can drastically change the flavor of your meat. If you’re looking for bold smokiness, try mesquite. For a mild sweetness, try applewood.
GET HANDS-ON
Experiment with different seasonings and spices to create your own rub or sauce. Get hands-on and make sure the meat is evenly coated before cooking.
Chicago-based chef Guy Meikle has been around the culinary block with over 30 years of experience under his belt. Guy is the Executive Chef and President of Chicago’s Heritage Restaurant & Caviar Bar, where he works with an outstanding culinary and service team to create an approachable and fun dining experience. His restaurant, a tribute to those who immigrated to Chicago, focuses on the ethnic heritages of his staff and clientele.
A lover of learning and education, Chef Guy transformed the lower level of Heritage into a test kitchen and creative studio called The Study. The concept offers classes and an ever-evolving menu that explores culinary legacies, traditions, tastes and techniques.
Iowa barbecue competitor Justin McGlaun has been in the game for a decade. Most weekends, he and his family can be found cooking across the country. His team, Lucky’s Q, has participated in nearly 200 competitions and won 24 Grand Championship and 22 Reserve Grand Championship titles. Some of their biggest wins are the Sam’s Club National Championship and King of the Smoker. It looks like barbecue talent runs in the family; Justin’s 8-year-old son, Gavin, took home first place at the 2019 American Royal in Kansas City.
Fred Robles knows meat. A butcher by trade and owner of Rio Valley Meats in Weslaco, Texas, Fred entered his first barbecue competition with a borrowed smoker and a love for barbecue. After placing fifth in chicken during his first competition, he was hooked. Since then, he has been awarded hundreds of first place categories, 95 Grand and Reserve Grand Championships and was named the 2019 American Royal World Champion and 2019 National BBQ Grand Champion. His most recent accomplishment was winning second place in ribs at the 2021 American Royal World Championship.
With more than 30 years of cooking experience, Sterling “Big Poppa” Ball’s passion for cooking outdoors has led him to have his hand in almost every aspect of the barbecue world. From veteran pitmasters to weekend warriors, outdoor cooks across the nation trust Sterling’s taste when it comes to which meats, rubs and sauces to use.
As the head cook of the Big Poppa Smokers BBQ team, he has won over 140 first place trophies. In addition to those awards, Big Poppa Smokers is the first team west of Oklahoma to win the American Royal Invitational (2012) and has cooked in more than 10 different states. Sterling has been the KCBS National Pork champion, Tri-State Champion, 3x CA Team of the Year, inducted into the CA BBQ Hall of Fame, and has consistently ranked in the top 20 in KCBS since 2012.
Tuffy Stone is an American chef who has competed in the barbecue circuit since 2004. His classical French culinary training and obsession with precision have earned him the nickname “The Professor.”
He has won Grand Champion titles in nearly every major barbecue competition, recently earning his sixth world championship title and has been inducted into barbecue’s Hall of Fame. He runs the “Cool Smoke” competition team, owns a restaurant called The Westover and a catering business called A Sharper Palate, has appeared on the BBQ Pitmasters show and has released a cookbook – Cool Smoke: The Art of Great Barbecue.
