A healthy guide to choosing and cooking with lamb

Lamb may very well have been the first meat eaten by humans. Today, in some parts of the world, people eat lamb as we eat beef — as a staple food. If you choose the right cuts, lamb is an excellent source of protein, just as beef is. Read on to learn everything you need to know about adding the healthy meat to your diet.

Like beef, lamb is rich in B vitamins, iron and zinc.

• Zinc is essential for a healthy immune system.
• A shortfall of iron can sap anyone's energy and concentration.
• As for the B vitamins, they help improve cholesterol ratios and lower levels of homocysteine, an amino acid linked with increased risk of heart attack, stroke and Alzheimer's disease.

• The leg — the classic spring roast — is the leanest of all, especially if you buy the shank as opposed to the butt, a.k.a. sirloin. (Actually, the foreshank is even slightly leaner but must be tenderized, usually by cooking in liquid for hours.)
• Loin chops are a bit fattier, and the shoulder is a bit fattier still.
• The ribs (rack of lamb) are the fattiest, along with ground lamb.
• If you want lean ground lamb, you'll have to ask the butcher to grind it for you from one of the leaner cuts.
• Fortunately, lamb isn't marbled the way beef is; most of the fat is on the outside and is easily trimmed.
• The perfect portion is 85 grams (three ounces). But if this is your main meat for the day, a serving of up to 170 grams (six ounces) is appropriate.

Lamb stew, lamb chops, lamb curry, leg of lamb… there are so many different, delicious ways to enjoy it.

• Make a big pot of lamb stew on the weekend and freeze the leftovers or enjoy them during the week. Include plenty of vegetables, such as carrots, squash, onions, peas and sweet potatoes.
• Make some lamb kebabs by alternating chunks of uncooked lamb and vegetables such as zucchini, tomatoes and onions on skewers. Grill and serve over whole wheat couscous.
• Braise lamb shanks slowly (two to three hours) in a combination of red wine, minced garlic and rosemary for a tender entrée. You'll want to brown the shanks before braising.
• Serve roasted or grilled lamb with a dollop of mint yogurt sauce made with low-fat plain yogurt, chopped mint leaves, minced garlic and a dash of cayenne pepper.
• Use chopped leftover lamb to add protein to tabbouleh, or add it to bulgur cooked in chicken broth, sautéed celery and onions, and slivered almonds. Season with cinnamon.

• Lamb is meat from sheep less than a year old, so it's generally moist and tender. Get the most for your money by purchasing fine-textured, pink meat with a minimum of firm white fat. Always trim visible fat from fresh lamb and remove any pieces of fell, a papery membrane that covers surface fat.
• Meat from sheep more than a year old is called mutton and has a stronger taste. It tends to be leaner, though less tender, than lamb. To keep it tender, allow enough time to cook it slowly over medium heat.

When properly prepared, lamb is a delicious and low-fat meat. Keep this guide in mind and try adding lamb to your weekly meal plan.

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