Goat meat and milk are delicious alternatives to beef and cow’s milk. Goat meat is lower in cholesterol and saturated fat and contains more protein and iron than beef.
Even goats milk is healthier for you. It’s easier to digest and is great for people that are lactose intolerant or have other digestive issues. It’s also lower in cholesterol and higher in protein, calcium and vitamin D.
Goat meat and milk can be used in any recipe that you have for beef and cow’s milk. You can still indulge in your favorite recipes, but in a healthier way.
And let’s not forget the environment, for which we are all very dependent.
Raising goats for milk and meat has less impact on the environment than raising meat and dairy cows.
Before we get to the nutritional breakdown and a few of my favorite recipes using goat meat, I ask that you consider taking this step forward with me.
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Please think about adding goat products into your diet, not only to improve your health, but the Earth’s health as well.
Of course, I’m not done pleading my goat-forward case! Please use the information below to see the benefits adding goat milk and meat to your diet will provide.
While it isn’t always easy to track down goat meat in this country, you can readily buy goat milk at most grocery stores, including Walmart. To find goat meat, you will have to go to a meat market or an ethnic grocery store.
Trust me, it’s worth the trip, and International food markets are always a fun experience!
Nutritional Comparison: Goat Meat To Beef
COMPARE
Serving Size
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Protein
Iron
GOAT
3oz (85g)
122
2.6g
0.8g
64g
73 mg
23g
17%
BEEF
3oz (85g)
213
13g
5g
77g
61 mg
22g
12%
Nutritional Comparison: Goat Milk To Whole Cows Milk
1 CUP WHOLE MILK
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Protein
Potassium
Total Carbs
Sugars
Calcium
Vitamin D
GOAT MILK
168
10g
7g
27 mg
122 mg
9g
498 mg
11g
11g
32%
31%
COW MILK
149
8g
5g
35 mg
120 mg
8g
380 mg
12g
11g
30%
25%
Buying and Cooking With Goat Meat & Milk
Goat meat isn’t found in most grocery stores, so to find some you will need to go to a meat market or an ethnic market.
When shopping in an ethnic market, they may have the goat labeled with a different name, here are a few you might see, cabrito, chevon, birra, capretta or mutton.
Goat meat will be sold whole or in cuts, here is a list of the cuts and their uses. Goat milk has become available in a lot of grocery stores in a few sizes and is also available canned and dried.
Goat milk can be used in any recipe that calls for cows milk. A few recipes for you to try are provided below.
Quick Breakdown of Goat Butchery
- Ground – used in any recipe calling for ground meat
- Neck (chops, rosette, filet roast) – best for braising, stewing and roasting
- Shoulder (bone in or boned) – best for braising, stewing and roasting
- Ribs (racks and cutlets) – best for grilling, BBQ and pan frying
- Loin (chops, eye of loin and tenderloin) – best for grilling, BBQ and pan frying
- Leg (bone in, boned or leg steaks) – best for roasting, but leg steaks best for grilling, BBQ and pan frying
- Hind Shank – best for braising, stewing and roasting
- Flank – best for grilling, BBQ and pan frying
- Breast – best for grilling or roasting
- Fore Shank – best for braising, stewing and roasting
My Favorite Recipes Using Healthy Goat Meat
Sweet Chili Lime Goat Ribs (baked or grilled)
Ingredients
- 1 lb goat ribs
- 1/4 cup sweet chili sauce
- 11/2 Tbsp lime juice
- 2 Tbsp canola oil
- 1 tsp finely grated ginger
- 2 Tbsp soy sauce (reduced sodium)
Directions
Place sweet chili sauce, lime juice, oil, ginger and soy sauce into a non-metallic bowl and stir until well combined, then place goat ribs into the marinade and turn to coat all ribs.
Cover and refrigerate for up to 3 hours.
Remove ribs from marinade (reserve marinade for basting) and either place on a preheated grill and cook for 20–25 minutes, basting regularly with the reserved marinade or place on an oiled wire rack on a large baking sheet lined with foil.
Place in preheated 350 degree F oven and bake for 20- 25 minutes, basting regularly with reserved marinade.
Spicy Leg of Goat
Ingredients
- 1 bone in leg of goat
- 1-3 tsp salt (to taste)
- 2 tsp cinnamon
- 2 Tbsp Cornstarch
- 1-2 bay leaves
- 2 tsp dried minced onions
Directions
- Combine salt and cinnamon and rub over the meat.
- Put the leg into an oven roasting bag and place in a shallow roasting pan, and add 1–2 cups of water or a mix of water and wine to the bag.
- Close and tie bag and cut six slits into the top of the bag to allow steam to escape, place in a 350 degree F oven until meat reaches 175 degrees for medium or 180 degrees for well done.
- Remove the leg from the bag and pour the drippings into a sauce pan, add bay leaves and onions and simmer covered for 5 minutes.
- Add cornstarch to 1/2 cup cold water and stir until smooth, gradually add to the drippings, stirring constantly for 1–2 minutes.
- Serve over the meat or on the side.
Honey Grilled Goat Shoulder
Ingredients
- 1 goat shoulder, rolled and tied into roast
- 1/3 cup honey
- 1/2 cup dry white wine
- 1/2 cup finely diced onions
- 2 Tbsp grated lemon peel
- 2 Tbsp lemon juice
- 1 tsp salt
- 1/4 tsp ground black pepper
- 1/2 cup finely chopped mint or 1 Tbsp dried mint
Directions
Add all ingredients into a non-metallic bowl and mix until well combined, place meat into the bowl and turn to coat with marinade, refrigerate overnight.
Remove meat from marinade and reserve marinade for basting, place meat on a preheated grill and baste regularly until meat reaches an internal temperature of 175 degrees F.
Grilled Goat Burgers
Ingredients
- 1 cup mayonnaise
- 1/8 cup balsamic vinegar
- 2 Tbsp Pesto
- 1/2 tsp ground cumin
- 2 lbs ground goat meat
- Seasoned salt
- 1 Tbsp butter
- 1 onion diced
- 6 slices mozzarella cheese
- 6 Hamburger buns (5 inch diameter)
- 2 medium tomatoes, thickly sliced
Directions
- Place mayo, pesto and cumin into a bowl and mix well. Set aside
- Heat grill to high heat
- Form meat into 6 patties and sprinkle with seasoned salt and place on grill, sear until browned and flip patties and repeat on the other side until burgers reach the desired doneness.
- Heat butter in a skillet and add onions, cook, stirring occasionally, until the onions are caramelized and golden brown
- Place a slice of mozzarella onto each patty (do this before the second side is completely done) and let it melt.
- Add onions on top of the cheese and place patties onto the bun bottoms, top with mayo sauce and tomatoes and place top bun on.
