Whole Picanha, also known as rump cap, is a prized cut of beef from the top part of the rump. Renowned in Brazilian steakhouses and increasingly popular in the UK, Picanha is celebrated for its succulent tenderness, rich marbling, and a layer of fat that infuses the meat with flavour during cooking. The cut is often skewered and cooked over open flames in traditional churrasco style but is also excellent when roasted or grilled.

When sourced from native breed cattle, the Picanha tends to have an even more robust flavour profile. Native breeds are known for their unique characteristics, including muscle structure and fat distribution, which contribute to the exceptional taste and texture of the meat.

In cooking, Picanha is incredibly versatile. It pairs well with simple seasonings like sea salt and cracked black pepper, allowing the natural flavours to shine. You can also slice it against the grain after cooking to maximise tenderness. Given its premium quality, it’s a perfect choice for special occasions.

Cooking Whole Picanha

Grilling: One of the most straightforward and traditional ways to cook Picanha. Season generously with salt and grill it over high heat. Make sure to cook it fat-side-up first to allow the fat to render and imbue the meat with flavour.

Roasting: A slow roast in the oven is another excellent method. Place the meat in a roasting pan, season it to your liking, and roast at a moderate temperature. This method allows for the fat cap to naturally baste the meat, keeping it moist and full of flavour.

Sous Vide: For precise control over the meat’s texture and flavour, sous vide is an option. Season the Picanha, seal it in a vacuum bag, and cook it in a water bath at a specific temperature. Finish it off with a quick sear to add a crust and additional flavour.

Reverse Sear: This method involves slowly cooking the Picanha in the oven at a low temperature before searing it in a hot skillet. This guarantees a perfectly cooked interior with a deliciously crispy exterior.

Smoking: For those who enjoy a smoky flavour, Picanha can be smoked over low heat for several hours. The slow-cooking process and the smoke infuse the meat with a distinct, rich flavour.

Pan-Searing: If you’re working with smaller cuts of Picanha, a simple pan-sear with some butter, garlic, and herbs can yield a tasty, restaurant-quality meal in minutes.

Churrasco-Style: Following Brazilian tradition, the Picanha is cut into large chunks or folded into a C-shape, skewered, and cooked on a rotisserie. This method allows the fat to baste the meat as it cooks, resulting in a juicy and tender feast.

Each method brings out different qualities of the meat, and the best one for you may depend on your specific goals. Whether you’re aiming for a quick weeknight dinner or a lavish holiday feast, Picanha offers a range of options to suit your needs.

Reverse Searing with Herb Butter: Begin by cooking the Picanha in the oven at a low temperature. Then finish it off by searing on the stovetop with a mix of melted butter, crushed garlic, and sprigs of rosemary for a herbaceous crust.

Herb Marinade: Consider marinating the meat in a blend of herbs like thyme and sage, along with a dash of mustard. This will not only tenderise the meat but also infuse it with flavours before grilling.

Precision Sous Vide: For those who appreciate accuracy, the sous vide method is a good choice. Cook the Picanha in a water bath at a precise temperature, then give it a quick sear on high heat for a crispy, flavourful crust.

Hearty Roast: Ideal for a Sunday dinner or special occasion, this method involves roasting the Picanha as a centerpiece. The cut is perfect for serving with traditional accompaniments like Yorkshire puddings and a rich meat gravy.

Churrasco-Style Grilling: For an authentic Brazilian barbecue experience, season the Picanha simply with coarse sea salt. Skewer the meat and grill it, allowing the fat cap to naturally baste the cut, infusing it with flavour and keeping it juicy.

Classic Pan-Sear: Sometimes simplicity is key. A straightforward pan-sear in a cast-iron skillet seasoned only with salt and pepper can let the premium quality of the meat stand front and centre.

These methods provide a range of options for cooking Picanha, from traditional to modern, each allowing the exceptional quality of your native breed meat to shine.

Nutritional Value of Picanha

A serving of Picanha (approximately 100g or 3.5 ounces) might provide the following:

Calories: 200-250

Protein: 20-25g

Total Fat: 12-16g

Saturated Fat: 4-6g

Cholesterol: 70-80mg

Sodium: 50-70mg

Iron: 1.5-2mg

Picanha is an excellent source of high-quality protein, which is essential for muscle repair and overall bodily function. It also provides essential nutrients like iron, which is vital for oxygen transport in the body.

The fat content, particularly if it comes from grass-fed or native breed animals, may contain higher levels of beneficial fatty acids like omega-3s compared to conventional beef. However, because of its fat content, Picanha should be enjoyed in moderation, especially by individuals monitoring their fat or cholesterol intake.

Here are some points to consider:

High-Quality Protein: Picanha is an excellent source of complete protein, containing all the essential amino acids required for muscle repair, immune function, and general bodily maintenance.

Rich in Nutrients: This cut provides a range of essential nutrients, such as B vitamins (particularly B12), which are crucial for energy metabolism and nervous system health.

Iron Source: The iron in Picanha is in the heme form, which is more easily absorbed by the body compared to plant-based iron sources. This makes it beneficial for individuals who are prone to anaemia or have higher iron requirements, such as pregnant women.

Potential Omega-3s: If your Picanha is sourced from grass-fed or native breed cattle, it may contain higher levels of omega-3 fatty acids, which are known for their anti-inflammatory properties and potential to improve heart health.

Satiety: The protein and fat content in Picanha can help promote feelings of fullness, which may be beneficial for weight management when consumed as part of a balanced diet.

Zinc and Selenium: These minerals are essential for immune function and antioxidant defense, and Picanha provides a good source of both.

While Picanha offers these health benefits, it’s worth noting that it also contains saturated fats and cholesterol. Therefore, it should be consumed in moderation, especially by individuals who are monitoring their heart health or cholesterol levels.

Keto and Low-Carb Diets: High in protein and fats, and virtually zero in carbohydrates, Picanha is well-suited for ketogenic and other low-carb diets.

Paleo Diet: Given that this diet emphasises whole, unprocessed foods and quality meat sources, Picanha—especially if sourced from native breeds—fits in perfectly.

Carnivore Diet: For those following an all-meat diet, Picanha provides a delicious and nutrient-dense option.

Gluten-Free Diet: Meat cuts like Picanha are naturally gluten-free, making them suitable for those with celiac disease or a sensitivity to gluten, as long as they are prepared without gluten-containing ingredients.

High-Protein Diets: Whether it’s for muscle gain, weight loss, or general health, diets high in protein can benefit from the inclusion of quality meats like Picanha.

Whole30: This diet prioritises whole foods and eliminates processed ones, making responsibly-sourced Picanha a good fit.

Mediterranean Diet: Although this diet generally leans towards fish and poultry, it does allow for moderate consumption of red meat. High-quality, locally-sourced Picanha could certainly find a place in a balanced Mediterranean-style meal.

Anti-Inflammatory Diets: Picanha from grass-fed or native breed cattle, the higher omega-3 content may align with the goals of an anti-inflammatory diet.

While Picanha can be an excellent choice for many of these diets, it’s essential to consider portion sizes and frequency, particularly for diets focused on heart health due to the saturated fat content. As always, it’s advisable for individuals to consult healthcare providers for personalised dietary guidance.