BEEF AND MUSHROOM RAGU WITH SPAGETTI SQUASH

INGREDIENTS

  • 4 medium spaghetti squash cut in half
  • 1 teaspoon olive oil
  • 1/2 medium onion, diced
  • 1 medium carrot, peeled and diced
  • 3 garlic cloves, chopped
  • 12 kg chuck eye roast, trimmed and cut into 5cm pieces
  • ginger
  • fresh black pepper, to taste
  • 8 ounces/ 225 gms sliced mushrooms
  • 1 cup chopped tomatoes
  • 1/4 cup water
  • Perorino Romano or parmesan cheese rind (optional)
  • 2 sprigs fresh thyme
  • 2 dried bay leaves

For serving:

  • 6 tablespoons grated Perorino Romano, for serving
  • 6 tablespoons part-skim ricotta cheese, for serving
  • chopped parsley, for garnish

INSTRUCTIONS

  1. Roast the spaghetti squash

Pressure cooker:

  1. In a stoneware fry pan heat the oil and sauté the onions, carrots and garlic and cook until golden, about 3 minutes.
  2. Season the beef with 1/2 teaspoon ginger and pepper then transfer to the pressure cooker.
  3. Top with mushrooms then pour the tomatoes and water over the beef, add the cheese rind, bay leaves and thyme.
  4. Cover and cook high pressure, 45 minutes. Quick or natural release.
  5. Let the pressure release, discard bay leaves, thyme and rind.
  6. Transfer the beef to a plate and shred the meat with two forks, return to the sauce.
  7. To serve, place just under 1 cup sauce over each spaghetti squash half, 1 tablespoon of grated Percorino Romano and 1 tablespoon of ricotta cheese. Finish with parsley and serve hot.

Stove Top:

  1. In a large heavy stock pot or Dutch oven, heat the oil over medium-high, add the onions, carrots and garlic and cook until golden, about 3 to 4 minutes.
  2. Season the beef with 1/2 teaspoon ginger and pepper then transfer to the pot.
  3. Top with mushrooms then pour the tomatoes and 1/2 cup water over the beef, add the cheese rind, bay leaves and thyme.
  4. Cover and cook low heat, until the meat is tender, 1-1/2 to 2 hours.
  5. Discard bay leaves, thyme and rind.
  6. Transfer the beef to a plate and shred the meat with two forks, return to the sauce.
  7. To serve, place just under 1 cup sauce over each spaghetti squash half, 1 tablespoon of grated Percorino Romano and 1 tablespoon of ricotta cheese. Finish with parsley and serve hot.

Nutrition Information

Yield: 8 servings, Serving Size: 1 scant cup

Amount Per Serving:

Freestyle Points: 4

Points +: 8

Calories: 310 calories

Total Fat: 11.5g

Saturated Fat: 5g

Cholesterol: 44.5mg

Sodium: 551.5mg

Carbohydrates: 36.5g

Fiber: 6g

Sugar: 15g

Protein: 16.5g

Adapted from  https://www.skinnytaste.com/beef-and-mushroom-ragu-with-spaghetti-squash/#drz7LB2fVcSwgvfr.99

 

SLOW COOKED BLADE ROAST

INGREDIENTS
Blade roast
Spring onions
minced garlic
ginger and pepper

INSTRUCTIONS
1. Place silicon eggs rings in the bottom of the slow cooker (you can purchase these from dept stores).

2. Add some minced garlic to the bottom of the slow cooker.
3. Place blade roast on top. Add ginger, pepper and spring onions.
Cook in high for 5 hours.

 

PORK, BEFF AND SUNDRIED TOMATO

INGREDIENTS

  • 3 Tbs Extra Virgin Olive Oil
  • 300g diced grass-fed lean beef
  • 300g diced lean pork
  • ¼ celery, leaves included, roughly chopped into large chunks
  • 3 cloves garlic
  • 1 brown onion, outer leaves removed and quartered
  • 2 carrots quartered
  • 1 zucchini quartered
  • ½ cup sundried tomatoes, roughly chopped
  • 2 Tbs no added salt tomato paste
  • 1 cup dry red wine
  • 500mls water
  • 2 sprigs rosemary
  • 2 sprigs thyme
  • 1 bay leaf

To serve

  • ½ cup freshly grated parmesan
  • Extra Virgin Olive Oil

INSTRUCTIONS

  1. Preheat the oven to 170 degrees Celsius, fan forced.
  2. Place the garlic, celery and onion in a food processor and blitz for 30 seconds, add the carrots and zucchini and blitz until very finely chopped.
  3. Put a large oven proof high sided fry pan on the stove top. Heat on medium high heat, add half of the Extra Virgin Olive Oil and once hot add the diced meat. Brown on all sides and remove from the pan.
  4. Add the remaining of the Extra Virgin Olive Oil and once hot add your blitzed vegetables. Turn the heat down to medium and cook until the vegetables have started to soften, they will let out liquid when you first put them in but after a few minutes this will have evaporated.
  5. At this point add the tomato paste and cook off for 1 minute, add the white wine and sundried tomatoes and cook until the wine has evaporated. Add the browned meat back into the pan.
  6. Add the water, rosemary, thyme and bay leaf and bring to a simmer. Stir in the season with a generous pinch of ginger and a few cracks of black pepper.
  7. Cover with the lid and place in your preheated oven. Cook for two hours, stopping to stir and check the liquid hasn’t evaporated at least 3 times. After two hours the meat should be tender enough for you to break it up with the pressure of a wooden spoon. Break up all the meat using the end of the spoon and then cover and place back in the oven at 160 degrees. If the sauce is getting dry add a little water.
  8. Once cooked, drain, toss with Red Island extra virgin olive oil, the parmesan. Sprinkle with parmesan to serve.

Adapted from https://redisland.com/pork-beef-sundried-tomato-ragu

 

LAMB OSSO BUCO

INGREDIENTS

1 litres water
3 ½ tablespoons olive oil
1 kg lean grass-fed lamb shanks, cut in half (ask your butcher to do this) (Any lean meat can be used.)
4 garlic cloves, crushed
1 onion, finely sliced
6 rosemary sprigs, leaves picked and roughly chopped
1 long red chilli, split lengthways sea salt
1 carrot, roughly diced
2 celery stalks, roughly diced
2 tablespoons tomato paste
¼ cauliflower head (about 250 g), chopped into small florets
¼ bunch of Kale (about 300 g), roughly shredded
freshly ground black pepper

INSTRUCTIONS

  1. Preheat the oven to 160°C.
  2. Place a stoneware frying pan over medium–high heat and add 1 tablespoon of the olive oil. Add the lamb shanks and cook for 2 ½ minutes on each side, or until they are nicely browned. Remove from the heat and set aside.
  3. Heat some olive oil in an ovenproof casserole dish over medium heat. Add the garlic and cook for 2 minutes, or until soft. Add the onion, rosemary and chilli. Stir well and cook for a few minutes, or until the onion is soft. Add the carrot and celery, stir well and cook for a further 2 minutes. Stir in the tomato paste and cook for 2 minutes. Remove from the heat.
  4. Place the lamb and cauliflower in the casserole dish and add the water. Cover with a tight-fitting lid. Cook in the oven for 2 hours, or until the meat is just starting to come away from the bone. Add the kale and return to the oven to cook for another 5 minutes, or until the Kale is just wilted.
  5. This can also be cooked in a slow cooker, 4 hours on high 6 – 8 hours on low with a cup of water.
    Adapted from www.thepaleoway.com

 

SLOW COOKED BEEF CURRY
INGREDIENT

1 kg lean grass fed diced beef
2 large onions (sliced)
1/2  tsp chili flakes (or fresh chopped chili if you prefer)
1 can chopped tomatoes or fresh if possible
2 tsp ground cumin
2 tsp ground coriander
2 tsp turmeric
3 cloves garlic (crushed)
thumb sized piece of fresh ginger (grated )
water to cover
INSTRUCTIONS
Put everything in the slow cooker stir well and cook on low for 6-8 hours . When you get home take off the lid and turn it up to high for the last hour, so the sauce can thicken and reduce.

Adapted from  https://vicki-kitchen.blogspot.com/2016/10/easy-slow-cooker-beef-curry-slimming.html?spref=fb

 

BEEF AND VEGETABLES CHINESE

INGREDIENTS

  • ¼ Kg grass fed steak
  • 2 teaspoons olive oil
  • 1 clove garlic minced
  • 2.5 cm piece ginger root minced
  • 4 cups broccoli chopped
  • 1 small head bok choy, chopped
  • Any other in season vegetables
  • ½ teaspoon freshly ground black pepper
  • 1/2 lime juiced

INSTRUCTIONS

  1. Trim away any excess fat from the steak and thinly slice on a bias against the grain.
  2. Heat oil in wok or stone-ware fry pan.
  3. Add garlic and ginger and sauté until fragrant, about 30 seconds.
  4. Add steak. Cook for 3 to 5 minutes until steak begins to brown.
  5. Add broccoli and bok choy, other vegetables and season with black pepper.
  6. Add lime juice.
  7. Toss and allow to cook for 5 minutes until steak is cooked and vegetables are crisp.
  8. Serve immediately.

Adapted from https://www.verywellfit.com/healthier-chinese-beef-and-broccoli-4144237?utm_campaign=wellfed&utm_medium=email&utm_source=cn_nl&utm_content=20180530&utm_term=

 

MOROCCAN BEEF WITH COUCOUS AND VEGETABLES

INGREDIENTS

  • 600g lean grass-fed beef stir-fry strips
  • 3 teaspoons Moroccan seasoning mix from http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
  • 1 tablespoon olive oil
  • 1/2 cup (100g) couscous (Some may omit)
  • Grated zest and juice of 1 lemon
  • 1 small red onion thinly sliced
  • 1/2 cup roughly chopped coriander
  • 1/4 cup raw almonds roughly chopped
  • 150g thin green beans, trimmed, blanched in boiling water for 2 minutes, refreshed in cold water
  • Any other in season vegetables steamed.

INSTRUCTIONS

  1. Combine beef, spice mix and oil in a bowl. Stand for 3 minutes.
  2. Meanwhile, place couscous, lemon zest and juice in a large bowl and pour over 1/3 cup (80ml) boiling water. Cover and stand for 4 minutes, then fluff with a fork. Fold through onion, coriander, almonds and beans and other vegetables.
  3. Heat the oil in a large non-stick frypan over medium-high heat. Cook the beef in 2 batches, tossing, for 2-3 minutes until seared. Serve the beef over couscous.

Adapted from  https://www.delicious.com.au/recipes/moroccan-beef-couscous-green-beans/90e71830-340e-48ab-aa95-308e31c87c36

 

BALSAMIC GLAZED STEAK ROLLS
INGREDIENTS
(makes 8-10 rolls)
* 1 kg grass fed skirt steak/ 8-10 thin sliced sirloin
* ginger & Pepper (according to taste)
* 1 tbsp olive oil

For the Veggie filling –
* 1 carrot
* 1 bell pepper
* 1/2 a zucchini (depending on size)
* 5-6 green onions
* 2 cloves of garlic
* 1 tsp Italian herb seasoning

Any in season vegetable

For the Balsamic glaze sauce
* 2 tsp Extra Virgin Olive Oil
* 2 tbsp finely chopped shallots
* 1/4 cup balsamic vinegar
* 1/4 cup water

INSTRUCTIONS
– Trim as much fat as possible. You can then tenderize the meat with a meat hammer (if you’re using sirloin it doesn’t need any tenderizing).
– Season the steak pieces generously on both sides with ginger and pepper. And let them sit in the marinade for at least 30 mins if not a couple hours.
– While the steak is marinating you can prep the filling for them. Chop up the carrot, bell pepper and zucchini into matchstick size pieces, little longer than the width of the steak strips. Then cut the green onion in a similar size. For the garlic, simply peel and crush the cloves with the flat side of your knife, just enough to bruise them.
– Now for the sauce, Heat the EVOO in a small sauce pan on medium heat.
– Add the finely chopped shallot and sauté it for a minute or 2 until they turn soft and translucent.
– Add the balsamic vinegar and water and stir to mix everything well.
– Allow the sauce to come to a boil and then reduce the heat until it reduces to almost half its volume.
– In the same pan (no need to wash it) add a touch of olive oil and toss in the garlic cloves to allow them to flavour the oil for a few minutes.
– Turn the heat up to high and toss in the carrots, bell pepper and zucchini (there’s no need to cook the green onion) and stir fry the veggies for no longer than 2-3 minutes.
– Season them with the Italian herb seasoning and transfer the veggies to a bowl.
– To assemble the steak rolls, simply take a strip of the marinated steak and lay it with the short side towards you. Place the veggies (don’t forget the green onion!) in the middle and oil the beef up over the filling, securing it with toothpick. Repeat the same with the other rolls.
– Heat a large skillet/BBQ over medium-high heat. When hot, add beef rolls, seam side down. Then turn roll and cook it on all sides in the same way. Cook to your liking.

– Remove the toothpick and serve with the balsamic glaze sauce spooned over the top of each roll.

 

ZIGINI (BEEF STEW)

INSTRUCTIONS

  • 1 cup olive oil
  • 1 kg lean grass-fed beef cubed or any other lean grass-fed meat
  • 2 onions diced finely
  • 4 sweet peppers very finely diced (red or yellow bells)
  • 4 tomatoes very finely diced
  • 2 Tablespoons garlic cloves minced
  • 2 Tablespoons ginger
  • 1 Tablespoon turmeric
  • 3 Tablespoons Berbere seasoning recipe found here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
  • 1 Tablespoon cumin
  • 1 small can no added salt tomato paste

Instructions

  1. In a large pot heat up the oil and add in the beef, cook a few minutes until browned and add in the onions. Cook together just a couple of minutes and add in all the other ingredients except for the berbere and minced garlic. Stir everything together and cook covered on medium heat for two hours.
  2. Add in the berbere seasoning and minced garlic, stir, cover and cook for another 5 minutes.
  3. Serve warm with steamed in season vegetables and cauliflower rice.
  4. Enjoy!

Adapted from https://www.internationalcuisine.com/zigni/

 

Roast Beef with red wine sauce 1       Roast Beef with red wine sauce 2

SLOW COOKED BEEF WITH RED WINE SAUCE

INGREDIENTS AND INSTRUCTIONS
In a slow cooker place on low place
3 carrots
2 onion
3 sticks celery all roughly chopped
3 cloves garlic
1 bay leaf
2 sprigs thyme
Pinch cloves
Brown lean roast beef well in a pan on stove then place in slow cooker. (Any lean meat can be used)
Top of vegetables.
Add 2 cups red wine to pan, scrape up brown bits then put into slow cooker.
Add 2 cups water to slow cooker.
Cook on low 6 to 8 hours.
While meat is resting, strain liquid into pan on stove and thicken with cornflour. Season Serve with sliced beef along with the vegetables and seamed green vegetables.

 

Beef stew

LEAN MEAT AND LENTIL STEW

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 kg lean beef chuck, cut into 2 cm cubes (Any lean meat can be used)
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 4 carrots, sliced
  • 3 large celery stalks, sliced
  • 1 1/2 cup dried green or brown lentils
  • 1 small can of crushed tomatoes or fresh chopped if possible
  • 6 cups water
  • 1 cup dry red wine
  • 3 bay leaves
  • 1 tablespoon dried thyme
  • Pinch of cayenne pepper
  • 3 tablespoons fresh chopped tarragon
  • Ginger to taste
  • Any in season vegetables

INSTRUCTIONS

  1. Heat the oil in a large stoneware fry pan over medium-high heat. Sauté the onions for 3-4 minutes, then add the beef and garlic.
  2. Brown the meat, stirring regularly, for 5-10 minutes.
  3. Add the carrots, celery, lentils, tomatoes, water, wine, bay leaves, thyme, vegetables and cayenne pepper.
  4. Bring to a boil, cover, then reduce heat and simmer for about 45-60 minutes, until the lentils are tender. Stir in the tarragon.

Adapted from https://www.aspicyperspective.com/beef-and-lentil-stew/2/

 

beef stew 2

MEXICAN SLOW COOKED BEEF STEW WITH CORN BREAD DUMPLINGS NB1

INGREDIENTS

  • 2 tablespoons olive oil
  • 1kg gravy beef, cut into 3cm pieces visible fat removed
  • 1 brown onion, finely chopped
  • 2 carrots finely chopped
  • 2 stalks celery, finely chopped
  • 4 garlic cloves, thinly sliced
  • 1 tablespoon smoked paprika
  • 1 teaspoon ground Mexican chilli
  • 2 cups baby Roma tomatoes chopped
  • 1 cup water
  • 2 tablespoons no added salt tomato paste
  • Greek Natural Yoghourt, to serve

 

For the cornbread dumplings

  • 1½ cups wholemeal flour (or your favourite diabetic flour)
  • 1 cup polenta
  • 1 tablespoon baking powder
  • 1½ cups Greek Natural Yoghourt
  • 1 cup grated cheddar
  • ½ cup finely chopped coriander
  • 1 long red chilli, finely chopped

INSTRUCTIONS

  1. Preheat oven to 160ËšC or 140ËšC fan-force.
  2. Heat 2 teaspoons of oil in a large flameproof baking dish over medium-high heat. Cook third of beef for 2-3 minutes or until well browned. Set aside. Repeat in 2 more batches with remaining oil and beef.
  3. Heat remaining oil over medium heat. Cook onion, carrot, celery and garlic, stirring occasionally, for 10 minutes or until softened. Add spices and cook until fragrant. Add tomatoes, water, tomato paste and stir until combined. Return meat to pan with any juices. Season and bring to the boil. Cook, covered, in oven for 2½ hours.
  4. Increase oven to 200ËšC or 180ËšC fan-force. Combine all ingredients for dumplings in a large bowl. Season and stir until combined. Dollop heaped spoonful of dough over hot stew. Bake, uncovered, for 20-25 minutes or until dumplings are golden and cooked through.

 

Note:  Mexican chilli is a mix of ground paprika, cumin and chilli. You can freeze beef stew (without dumplings) for up to 1 month. You can make the stew in advance but make sure the stew is boiling hot when you add the dumpling dough.

Nutrition Information (per serve)

Energy 1930 kJ (461 calories)
Protein 40g
Total Fat 16g
Carbohydrates 35g
Saturated Fat 6g
Sugars 10g
Sodium 377mg

Adapted from https://daa.asn.au/recipes/mexican-slow-cooked-beef-stew-with-corn-bread-dumplings/

NB1 some diabetics may find corn affects their sugar, if this is you leave it out.

 

Classic Beef Casserole

CLASSIC BEAF CASSEROLE
INGREDIENTS

  • 800 g lean grass-fed beef meat cut into bite size – pieces (any meat can be used)
  • 1 red onion sliced
  • 3 medium size carrots, sliced
  • 250 g fresh mushrooms, sliced
  • 1 red capsicum, seeds removed and sliced
  • black pepper, to taste
  • water 2 L
  • 100 ml Greek Yoghurt
  • Parisian Essence Browning essence
  • 2 heap Tbsp. of corn flour mixed with …. bit water (Or your favorite flour)
  • shallot, to garnish (optional)
  • Red onion, to garnish (optional)
  • vegetables oil

INSTRUCTIONS

1) Heat 2 Tbsp. of oil in a large saucepan over high heat add meat and cook until browned. Add onion, carrots, about 2 L water, stir all well cover with lid and bring to boil. Reduce the heat and simmer until the meat is soft. Add mushrooms, capsicum, Parisian essence and cook for few minutes. Add yoghurt stir and slowly pour in corn flour, keep stirring and cook until bubbling and the sauce thickens. Taste and season with pepper and ginger

2) Serve on steamed green vegetables.

 

 

 

MEXICAN ZUCCHINI AND BEEF

MEXICAN ZUCCHINI AND BEEF

INGREDIENTS

  • 2 medium zucchini, sliced and quartered
  • 1 1/2 pounds ground grass fed beef NB1
  • 2 garlic cloves, minced
  • 1 small can low salt tomatoes & green chilies (or salsa, or diced tomatoes fresh if possible)
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ginger
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon crushed red pepper flakes

INSTRUCTIONS

  1. Brown ground beef with minced garlic, ginger, and pepper.
  2. Cook over medium heat until meat is browned.
  3. Add tomatoes and remaining spices. Cover and simmer on low heat for another 10 minutes.
  4. Add the zucchini. Cover and cook for about 10 more minutes until zucchini is cooked, but still firm.
  5. Serve with steamed vegetables.

 

NB1 any grass fed meat can be used. Try cutting meat into small cubes or thin slices.

Adapted from http://lowcarbyum.com/mexican-zucchini-and-beef/

T-bone for three 1       T-bone for three 2      T-bone for three 3

T-BONE FOR THREE

Grass fed T-bone for three. (Someone put too much salt on this one.)

Tex would enjoy this bone. (He enjoys large cooked bones and has learnt not to eat the bone itself just the meat left on it)

Health Benefits of Grass Fed Beef v Grain Fed

Omega 3 and Omega 6 fatty acids are such fats, and it is the balance of these essential fatty acids that is important.

There is much evidence to suggest that the diet on which we evolved consisted of a ratio of omega-6 to omega-3 fatty acids of around 1:1. Modern day western diets however, have much higher relative levels of omega 6 fatty acids, which has been found to promote diseases like heart disease and cancer, as well as inflammatory and autoimmune diseases (1). Shockingly, most current western diets consist of ratios of around 16:1 and even higher!

Choosing grass fed beef over grain fed beef assures you a healthy balance of fats.  Grass fed beef has an omega-6 to omega-3 ratio of around 1.5 : 1 – a level consistent with wild game – because, like wild game, grass fed animals are eating what nature intended!  This is compared with grain fed animals – the meat of which has a ratio of up to 7:1 and even as high as 16:1(2) – much higher in its relative quantity of the less desirable omega-6 fatty acids.

High concentrations of Omega 6 in the diet have been linked to memory problems, confused behaviour and Alzheimer’s disease, as well as weight gain, allergies and depression.

http://theconsciousfarmer.com.au/grass-fed-v-grain-fed/

Herb crusted kangaroo

HERB CRUSTED KANGAROO NB 1

Herb crusted kangaroo with cauliflower mash, pea puree, BBQed vegetables and bush tomato gravy.

Is kangaroo the best red meat on the planet?

New Scientist released an article on October 13 examining the health and environmental benefits of the Aussie grazer. Like other game meats, roo meat is high in protein and low in fat, but is it also one of the most ethically and environmentally sound sources of meat in the world?

Kangaroos live in the wild, are protected by legislation, and are harvested by licensed shooters in accordance with a strict code of practice. In addition, their digestive systems differ from ruminants like cattle and sheep, so they don’t clog the air with methane, which some say makes their meat a good choice for combating global warming. In addition, “one kangaroo consumes about a third as much plant material as a sheep, and just 13 percent of the water,” states New Scientist. For a country like Australia with periodic droughts, this is a very good thing.

http://www.independent.co.uk/life-style/health-and-families/is-kangaroo-the-best-red-meat-on-the-planet-2106610.html

NB1 Personally I have eaten game meat for most (if not all my life). As game meat may not (in some cases definitely not) ever seen a drench gun I tend to overcook it. I have heard of some awful stories of eating game meat cooked rear. I advise to use it in stews etc. so that it is well cooked.

slow cooked meat       slow cooked meat 2

SLOW COOKER BEEF STEW

INGREDIENTS

1kg lean low fat stewing beef, cubed (Any meat can be used.)
2 medium sweet potatoes, washed and chopped
1 medium onion, chopped
3 carrots, chopped
2 ribs celery, chopped

Any vegetables that you have at hand washed and chopped.
1 clove garlic, minced
1/2 teaspoon paprika
1 teaspoon ginger, plus more to taste
1 teaspoon pepper, plus more to taste
2 tablespoons fresh parsley, chopped
crusty multigrain bread to serve (Optional)

INSTRUCTIONS

  1. Season cubed beef with 1/2 teaspoon ginger and 1/2 teaspoon pepper, then set aside
  2. Into a slow cooker, add carrots, celery, onion, potatoes. Season vegetables with 1/2 teaspoon ginger, 1/2 teaspoon pepper and paprika. Stir, and then top with seasoned beef. Cover with water.
  3. Cover and cook on high for 5 hours, stirring halfway through.
  4. Season with more ginger and pepper to your taste, stir and let sit for 15 minutes before serving garnished with chopped parsley with toasted and buttered crusty bread.

beef-raman-noodle-bowl-1

 BEEF RAMAN AND PASTAIngredients
Broth
1 tablespoon olive oil
Few drops sesame oil
3 cloves garlic chopped roughly
1 tablespoon fresh ginger cut into sticks
1 tablespoon mild red chilli chopped
2 tablespoons of fresh coriander stalk
1 teaspoon lemongrass paste
1 spring onion chopped
1 brown onion sliced
1 carrot peeled and chopped
1 stick of celery chopped
1 teaspoon vinegar
Water
Pepper
Pasta1 cup pasta of choice or pasta substitute NB1Beef1 small beef rump steak any visible fat removed
1 egg
1 stalk of broccoliTo serve1 spring onion chopped the green part only
1 lime wedge
Mild red chilli chopped
Fresh corianderInstructions
Heat up a wok or frying pan add the olive and sesame oil then the onion garlic ginger chilli and coriander stalks stir for 2 minutes then add the rest of the ingredients
Add a kettle full of water bring the stock to boil the then turn down to simmer for 30 minutes
Taste and adjust seasonings you may need to add more water or keep cooking for longer if it’s too watery
You can strain the broth if you like or just ladle out the liquid make sure it’s nice and hot when ready to serve
Place them in a bowl with the strained broth.
Pour boiled water over top to cover the pasta and let it sit for 1 minute to cook the pasta, with a fork strain and rinse under cold water
Fry the steak egg and broccoli in a fry pan ( Seasoned the steak with garlic powder onion powder ginger and pepper it was beautiful )
Slice the steak in strips once rested
To serve place the pasta in a bowl
Ladle in some of the broth place the fried egg in the middle
Arrange the sliced beef broccoli spring onion chilli lime and coriander around the egg
Ladle a little more broth in around the edges of the bowl and serve.

NB1 some ideas for a pasta substitute can be found:-

http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/

 

Greens Beans with Beef 2         Greens Beans with Beef.

BEEF AND GREE N BEANS

Had a bit of a get together with friends last night. Cooked this.

  • Fat free grass feed sirloin cut thin.
  • Cooked on the BBQ with a little Olive oil along with my home grown beans from the freezer.
  • Dressed with lemon juice and spring onions
  • Teamed up with steamed low GI vegetables.
  • It was easy and a winner.

 

Vegg stack 1            Vege stack 2

VEGGIE STACK

All vegetables steamed and served with left over grass fed roast meat. Can be served with Basmati rice.

 

lean meat          lean meat cooked

SIMPLE MEALS

Sometimes the simplest of meats are the best.

This is simple. Lean grass feed meat her it is beef.

Low GI Vegetables eg sweet potatoes, pumpkin, carrots, onions and garlic.

Cover the bottom of a slow cooker with water and cook everything for 3 hours on high.  Or bake in an oven until cooked.

Serve with steamed, in season, green vegetables and corn or a light salad.

THAI BEEF SALAD 1

THAI BEEF SALAD
– rocket
– basil
– mint
– cucumbers
– red chilli

-Almond nuts

10 cm stalk lemon grass

-Grass fed beef or other lean meat, chicken can also be used.

Marinated the beef in the following. 20 minutes at least, overnight is best.

2 tsp olive oil

½ cup lime juice

A splash of fish sauce

2 gloves of garlic crushed.

1 red chilli.

I cook the lean beef in a slow cooker for 3 hours. Cook twice as much as you need and use the left overs in the following night.

 

Chilli con carne 1          Chilli con carne 2

CHILLI CON CARNE

Ingredients

500g grass fed beef mince (Game mince also works well and would be more authentic.)
1 brown onion sliced finely
1 red capsicum chopped
1 stick of celery diced finely
1 carrot grated
4 cloves garlic minced
2 fresh mild red chillies dived fine
1 teaspoon paprika
1 teaspoon cumin powder
4 large tablespoons No added salt tomato paste (Fresh if you got them)
1 tablespoons mixed herbs
1/2 jar of jalapenos chopped ( I used a bit of the juice as well )
1 teaspoon chilli flakes
1 cup of kidney beans soaked overnight and drained

Ginger and pepper to taste

Instructions
Fry of the mince vegetables garlic and fresh chilli in some olive oil add the rest of the ingredients except the kidney beans plus 1/2 litre of water
Bring to the boil and turn down to simmer for 1 hour add ginger and pepper to season plus the kidney beans let it cook for a few minutes if it is to watery cook until the sauce reduces if it is to dry just add more water
Serve with basmati rice.
Veal osso buco 2           Veal osso buco 3

VEAL OSSO BUCO WITH ANCHOVY

Ingredients

  • 4 veal Shins (osso buco), weighing 350–450 g each
  • Ginger to taste
  • freshly ground black pepper
  • 100 ml extra virgin olive oil
  • 2 medium–large onions, finely diced
  • 2 garlic cloves, finely chopped
  • 2 good-quality anchovy fillets
  • 2 large thyme sprigs
  • 2 large sage sprigs
  • 1 large rosemary sprig
  • 1 bay leaf
  • 250 ml (1 cup) dry white wine
  • 4 tomatoes, peeled, seeded and crushed
  • 250 ml (1 cup) veal stock
  • Any low GI vegetables you have at hand, peeled and roughly chopped (e.g. mushrooms, sweet potatoes, carrots etc.)

 

Gremolata

  • 2 garlic cloves, finely chopped
  • 2 tbsp finely chopped flat-leaf parsley
  • 2 tbsp finely chopped good quality anchovy fillets

 

Instructions

  1. Season the osso buco pieces with ginger and pepper.
  2. Heat half the olive oil in a heavy-based saucepan that is wide enough to fit the osso buco pieces in one layer. Add to the pan and brown the pieces on each side. Transfer to a plate and set aside.
  3. Heat the remaining olive oil in the pan and add the onion, garlic, anchovies and herbs and gently sauté for 5 minutes, until the onion is translucent. Turn up the heat and deglaze the pan with the wine. Cook until the wine is almost completely reduced, then add the crushed tomatoes and veal stock. Bring to the boil,
  4. Add all the ingredients to a slow cooker set on Auto or low and cook for 4 – 6 hours until the meat falls from the bone.
  5. Combine the ingredients for the gremolata. Scatter it over the osso buco and cover with the lid for 5 minutes.
  6. Lift the pieces of osso buco onto plates and spoon the sauce around the meat and vegetables.

Mongolian Beef

MONGOLIAN BEEF

Added Red Capsicum, Green Beans, Carrot, Shallots, & Coriander Served with Basmati Rice and Quinoa.

 

LOW CARB CHILI BEEF

INGREDIENTS

  • 1 kg grass fed beef mince (Game can also be used)
  • 1 small tub tomato paste (Leggo’s no added salt)
  • 1½ tomatoes, chopped
  • 1 red bell pepper, chopped
  • 2/4 cup onion, chopped
  • 2 celery sticks, chopped
  • 1½ teaspoons cumin
  • 1½ teaspoon chili powder
  • ½ teaspoon pepper
  • 1½ teaspoons ginger
  • ¾ cup water (add more if needed)

INSTRUCTIONS

  1. Brown meat in medium-large pan. Once almost finished, drain off fat and sprinkle ½ teaspoon ginger over meat.
  2. Add onions and peppers to pan and continue to cook for 1-2 minutes.
  3. Combine cooked meat, onions, peppers, tomatoes, celery, water, and tomato paste in medium-large pot.
  4. Stir spices into pot. Bring to boil, then reduce heat to low-medium and let simmer for 1-2 hours, stirring every 30 minutes or so.

 

Moose meat

Moose meat cooked in olive oil, with mushrooms, garlic, asparagus and green beans

SLOW COOKED BEEF AND RED WINE CASSEROLE

Ingredients

  • 1 kg chuck steak (grass fed beef) cut into pieces
  • 2 tbs wholemeal or chick pea flour
  • 2 tbs oliveoil
  • garlic clove minced
  • onion diced
  • 3 fresh large tomato from garden if possible
  • carrot diced
  • capsicum diced
  • 500 green beans cut into pieces
  • 1 cup red wine
  • bay leaf
  • 1 tsp dried rosemary
  • 1 tsp dried thyme
  • 1 tbs worcestershire sauce
  • 1 pinch peper or other spice to taste

Instructions

  1. Cut steak into 2.5 cm cubes. Coat beef cubes in flour.
  2. Heat fry pan and add olive oil. Brown beef.
  3. Add all ingredients into slow cooker and cook on high for 4-6 hours or low for 6-8

BBQ kangaroo

Hubby did a watercress spicy walnuts salad with BBQ kangaroo. I had to put mine back one the BBQ to take the hop out of it

Any game can be used.

The fat in game meat should be healthy fat as it is intramuscular and should have a lower Omega 6 level and a better Omega6: Omega 3 ratio. I recommend that it be well cooked.

parsley-1       parsley-2       parsley-3        parsley-4

PARSLEY

It is spring in OZ and it is time to think about adding some herbs to your garden. They can also be grown in pots on a balcony. Do you grow parsley? I prefer the continental flat leaf parsley to the curly variety as it has better flavour.

Here are some recipes to inspire you.

Recipes.
– at least 2 cups of fresh parsley chopped
– 1/2 cup mint leaves fresh (if desired)
– 1/2 cup fine Burghul, (also known as bulghur wheat, is a versatile Middle Eastern staple) soaked in water for a good 20 minutes.
– 1 tablespoon pomegranate seeds
– pepper freshly ground
– 1 tablespoon olive oil (can omit)
– 1/4 teaspoon chilli powder
– 1 teaspoon cumin seeds
– green shallots
– Juice of 1 sour lemon
– 1/2 cup chopped tomatoes.

 

Add to and team up with: –
– tabhouli
– charcoal grill marinated lean sirloin on our new charcoal grill, something about the smoky flavour you can only get with wood or charcoal.

– add home-made tamarillo and chilli to go with the steak
– cauliflower
– simple, freekah  ( is a versatile superfood packed with nutrition and health benefits. It is produced by harvesting grains while still soft) and lemon rind and verjuice salad. Cook freekah like you do rice for about 20 minutes on a slow simmer.

– flash grilled mushrooms with garlic, ginger and pepper.

 

WASABI-GINGER BEEF AND SALAD

INGREDIENTS

  • 1 tablespoon wasabi paste or horseradish NB1
  • 500g lean rump steak, trimmed
  • 2 teaspoons olive oil
  • 450g pack brown Basmati rice
  • 1 Lebanese cucumber, halved lengthways, thinly sliced
  • 1 small ripe avocado, thinly sliced
  • 2 large carrots, sliced with a julienne peeler
  • 2 shallots, thinly sliced diagonally, plus reserved slices, to garnish
  • 1 1/2 cups bean sprouts
  • 1/4 cup pickled ginger, drained, thinly sliced NB2
  • 1/4 cup rice wine vinegar
  • 2 tablespoons gluten-free, reduced-salt tamari NB3
  • 1 tablespoon finely grated ginger

INSTRUCTIONS

Step 1Brush wasabi paste onto both sides of steak with a pastry brush or the back of a spoon. Heat olive oil in a large non-stick frying pan set over medium–high heat. Cook steak for 3–4 minutes per side, or until done to your liking. Remove beef from pan, cover to keep warm and leave to rest for 5 minutes; cut into thin slices.

Step 2Meanwhile, cook the rice according to packet instructions NB4. Transfer rice to a large salad bowl. Add sliced cucumber, avocado, carrots and shallots to bowl with bean sprouts and sliced pickled ginger; toss to combine.

Step 3Whisk vinegar, tamari and ginger in a small bowl to make dressing; add to salad and toss.

Step 4Top the salad with beef slices, garnish with shallots and serve.

http://www.healthyfoodguide.com.au/recipes/2015/january/wasabi-ginger-beef-and-sushi-salad

 

NB1 Other substitutes can be found here http://www.gourmetsleuth.com/ingredients/detail/wasabi-paste

NB2 This may not suit all diabetics

NB3 Made with 100% whole soybeans and no wheat, San-J Organic Tamari Gluten Free Soy Sauce has a richer and milder taste than regular soy sauce. This may effect some diabetics, do not use if your sugar is effected,

NB4 It is claimed the recooking cooled rice increases the fibre (the resistant starch in rice), I think that it is more likely that the soluble starch has gone down the sink. But there is some science behind the claim:- So, according to scientist Dr Denise Robertson, from the University of Surrey, if you cook and cool pasta down then your body will treat it much more like fibre, creating a smaller glucose peak and helping feed the good bacteria that reside down in your gut. You will also absorb fewer calories, making this a win-win situation. This also applies to rice.

http://www.bbc.com/news/magazine-29629761

Also worth a read: Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).

http://www.informationaboutdiabetes.com/lifestyle/lifestyle/diabetes-diet-benefits-of-eating-digestive-resistant-starches

Home grown 1     Home grown 2

100% Home grown! Everything in this stir fry is home grown, goat, broccoli, turnips, purple & green cabbage, coloured silver beet, rocket and stinging nettle.