I’m going to let you in on a little secret. The best cuts of meat are SHANKS. In fact, I would like to boldly say that SHANKS > STEAKS (when properly prepared). Not only is it cheaper than steak, but it also provides a balanced intake of amino acids.
You’ve probably heard about all the amazing health benefits of bone broth. Improved gut health, improved metabolism, stronger skin and hair, stronger joints and bones, the list goes on!
These benefits are due to the collagen found in the broth, the tough connective tissue around joints and bones. When cooked, it turns into gelatin, making it easier for your body to absorb and utilize these beneficial nutrients.
But did you know that shins are also rich in the same collagen amino acid? The shank is my favorite cut of meat. Not only do they taste great when prepared properly, but shanks have the highest ratio of gelatin to muscle.
Glycine, the most abundant amino acid in collagen, is considered ‘conditionally essential’ because our bodies can make it, but not at the levels we need for growth.1 Additionally, as we age, our natural collagen production begins to decline and our need for collagen increases.2
Collagen, the most abundant protein in the body, accounts for approximately 30% of protein mass. It is primarily found in connective tissues such as skin, joints, bones, and teeth, where it provides structure, strength, and stability.
Regular consumption of collagen-rich sources provides a variety of health benefits, including improved skin, joint, gut and bone health.3,4,5,6
Incorporating more collagen amino acids also has metabolic and energy production benefits! Glycine is extremely ‘metabolic’ and helps improve metabolic health by reducing electron build-up. Glycine helps remove unburned fuel from cells, reduces reductive stress, and improves the redox status of cells throughout the body.
I prefer a “food first” approach to increasing my collagen intake (instead of immediately relying on supplements). This is because it provides support for micronutrients (like vitamin B and zinc) while still providing access to the most bioavailable forms. Certain foods provide large amounts of this protein, so increasing your intake may be a better strategy than taking a supplement right away.
And collagen-rich cuts of meat like shanks provide a collagen boost to your diet. So whether you cook beef shanks, lamb shanks, or pork shanks (aka pork trotters), you’ll enjoy a rich meal full of collagen!
Check out how to braise all three types of shank (beef, pork, and lamb) in this recipe video (or click the photo below). I’ll talk a little more about why I like Shanks in the video!
‘Excessive consumption of muscle meat’ may occur. High amounts of some amino acids in muscle mass, such as cysteine, methionine, and tryptophan, can increase inflammation and suppress thyroid function.7 In fact, tryptophan is a precursor to serotonin, which is not the “happiness hormone” we are talking about and is no longer needed.
Many vegetarians claim that limiting methionine (an amino acid found in muscle tissue) increases lifespan and improves metabolic health.8
So does this mean we should stop eating methionine-rich muscle meat? no! This is why it is important to balance your glycine and protein intake. Methionine intake supplemented with glycine ‘mimics’ the effects of methionine restriction and improves longevity.9,10 Glycine balances out methionine!
The biggest thing to remember here is that you want to consume amino acids in a balanced manner. Too much of anything is not good, right?
Therefore, we need to balance our protein intake with moderate intake of lean meat, and always balance one or two sources of gelatin with our daily intake. (Or prioritize gelatin-rich cuts of meat like shanks!)
Our ancestors knew about the benefits of collagen long before we did. Rooted in nose-to-tail eating, their diet was much richer in collagen than modern diets.
Animals are 50% connective tissue, so you need to eat more of them to get a balanced amino acid intake! Unfortunately, many diets are centered around steak and low in connective tissue.
The shank comes from the lower leg of the animal, which is the muscle that does the most work. This means that it is filled with collagen-rich tendons, ligaments, and fascia. When cooked low and slow, this collagen breaks down into gelatin, creating a flavorful, tender, health-boosting meal.
It’s no wonder shank is a beloved ingredient in traditional cuisines around the world. This collagen-rich cut has a rich culinary history!
Once you try shins, you’ll wonder how you ever lived without them. You can blame me later for introducing this game-changing cut! I have always been fascinated by the history of food and the way traditional cultures prepare meals across generations. So, let’s take a look at recipes from traditional cultures around the world!
From Mexican Caldo de Res to Moroccan Lamb Tagine and Polish Golonka, this collection of recipes includes five beef shank, five lamb shank, and five pork shank recipes that have stood the test of time. Please note this is not my recipe. I researched and edited actual versions from a variety of sources to create an easy-to-reference guide.
Recipe Table of Contents
Beef shank recipe:
Lamb shank recipe:
Pork Shank Recipe:
If you’d like PDF format, I’ve compiled 15 recipes into a short recipe booklet. You can download it here!
Five Beef Shank Recipes
Five Lamb Shank Recipes
Five Pork Recipes
Want to explore the richness of Shanks for yourself?
Find a local farmer at www.eatwild.com or www.localharvest.org and ask if they have beef shanks, lamb shanks or pork shanks! (I bet you do!) Not only will this purchase support your health, but it will also help support local farmers since these cuts don’t go as fast as the popular steak cuts.
About the author
Ashley Armstrong works with her sister at ArmstrongSisters.com to help others restore their metabolic health and is passionate about creating alternative, regenerative agricultural food systems that are low in PUFAs, pharmaceutical interventions, and toxic pesticides.
Armstrong is the co-founder of Angel Acres Egg Club, which specializes in low-PUFA (polyunsaturated fat) eggs that ship to all 50 states. Armstrong also co-founded Nourish Food Club, which ships low-PUFA chicken, low-PUFA pork, 100% grass-fed beef and lamb, raw cheese, and traditional sourdough to all 50 states.
While membership is open at the Egg Club, the main Nourish Food Club site has a temporary waiting list while we scale up production over time by incorporating more small regenerative farms.
