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5 WAYS WITH…BEEF

In my nutrition practice, I speak so much about the importance of diversifying the way you eat so food and diet doesn’t become a mundane chore. When we have variety we connect to our food, which builds an incredibly positive relationship, and just as important is that our body thrives on nutrition from a variety of sources and being creative in our approach to meals. Even just a few tweaks here and there to mix up the way you utilise ingredients can make leaps and bounds in health and ultimately the inspiration you have with food. And where inspiration begins it can very quickly snowball into other aspects of life tooyou know this though am I right?

One of the ways I look to reinvent the way I am working food into mine or my clients diet is take a single ingredient or perhaps a nutrient that I/we need to increase to better support health and create 5 ways to better integrate it into the diet. This week, I’m going with beef.

Being female, I need to keep on top of my iron levels and I would prefer to do this using my diet than reaching for supplements. There is definitely time and place for supplements, but food as medicine is so much more enjoyable.  1 in 3 Aussie women are not getting enough iron, and one simple way we can up our iron intake, not to mention numerous essential nutrients for growth and repair, is to integrate a portion of red meat such as beef a few times a week into our diet. Boys this goes for you too

I’m choosing to highlight beef through these recipes, to show you how easy, delicious, wholesome, nutritious and diverse including it in your diet to meet necessary nutrition requirements is. There’s something here for everyone, recipes to cook and share with others, easy weeknight meals, long weekenders to kick back and enjoy the slow process, simple flavours for kids and family. Here’s my 5 ways with Beef

CAULI PIZZA LSLR - 1

CAULIFLOWER PIZZA WITH SIRLOIN STEAK AND MEDITERRANEAN VEGES

GF : DF : SF

Serves 4

Pizza Base:

800g cauliflower (1/2 head),  cut into florets

3 tablespoons chia seeds

1/2 cup buckwheat flour

2 tablespoons olive oil

2 teaspoons dried oregano

1 teaspoon dried rosemary

sea salt

Homemade Tomato Sauce:

1 teaspoon olive oil

400g tin tomatoes, chopped

1 small spanish onion, peeled and diced

1 tablespoons chopped parsley

1/2 teaspoon balsamic

1/2 teaspoon tamari

sea salt and pepper

Top:

600g sirloin, cut into 2cm thick steaks

1 small (100g) zucchini, sliced round

1 cup (100g) button mushrooms, sliced

1 cup (200g) cherry tomatoes, sliced

1/2 cup pitted kalamata olives

2 cups rocket leaves, loosely packed

Preheat oven to 180C and line two baking trays with baking paper.

Make the base:

Mix the chia seeds with 3/4 cup water in a small bowl, set for 10 minutes to create a gel, stir after 5 minutes to ensure seeds are evenly dispersed in water. Place cauliflower florets in food processor and blitz to create a fine crumb.

Pour the cauliflower onto to a few sheets of paper towel, fold the paper towel and squeeze excess water from the cauliflower crumb.

Place cauliflower in a large mixing bowl, stir in buckwheat flour, sea salt, herbs, chia gel, olive oil and herbs, mix well to combine. Divide the dough into four balls, and roll out between two pieces of baking paper until approximately 5mm thick.

Bake in the preheated oven for 30-35 minutes or until golden.

Make the tomato sauce:

Heat olive oil on low heat in a small saucepan, add spanish onion and sauté 4 minutes.

Stir in tomatoes, soy sauce, balsamic vinegar, parsley, season with salt and pepper and simmer for 10 minutes or until reduced.

Remove from heat and cool slightly before blitzing in food processor to form a paste.

Make the topping:

Once the bases are cooked remove from the oven and divide the tomato sauce between the four bases. Arrange the mushrooms, zucchini, olives and cherry tomatoes on top and return to the oven to cook for a further 10 minutes.

Whilst pizzas are in oven cook the steaks. Heat a drop of olive oil in a frying pan over a medium high heat. Season the steaks with sea salt and pepper and cook for 2 minutes on each side. Remove from the pan, cover and rest for 2 minutes before slicing into strips.

Remove the pizzas from the oven, top with beef strips and rocket and serve.

CELEBRATION ROAST LSLR - 1

CELEBRATION ROAST

GF: DF: SF

Serves 4

1kg Beef Blade Roast

1/3 cup olive oil

3/4 cup Aussie Dukkah+

400g sweet potato, scrubbed and cut into wedges

400g parsnip, scrubbed and cut into wedges

250g Brussel sprouts

250ml tomato chutney+

Sea salt and black pepper

Preheat oven to 160C and place a rack in a medium roasting pan.

Combine 1/4 cup olive oil and 1/2 cup aussie dukkah+ in a bowl, then rub the dukkah mix into the beef Place beef in the roasting pan and roast in oven for 50 minutes for rare, 60 minutes for medium rare, 70minutes for medium. Place sweet potato and parsnip on baking trays lined with greaseproof paper, drizzle with olive oil, season with salt and pepper and roast in oven with beef. Do the same with brussel sprouts and cook in oven with beef and root vegetables. (Vegetables will only need to cook for 60 minutes maximum on this temp.) Once beef is cooked, cover and set aside to rest for 15minutes before carving. Serve with homemade tomato chutney, roast sweet potato and parsnip, heirloom tomato salad and brussels served on a plate sprinkled with aussie dukkah.

Heirloom tomato salad

400g heirloom tomatoes, quartered

1/4 cup parsley leaves picked

1 teaspoon balsamic Vinegar

1 tablespoon walnut or extra virgin olive oil

Place the tomatoes and parsley leaves in a salad bowl and top with balsamic vinegar and walnut oil. Season and serve.

Tomato Chutney

Makes 400ml

1kg vine ripened tomatoes

1/4 cup olive oil

1 yellow capsicum, seeded and cut into thin strips

1 Spanish onion, peeled and finely chopped

1 teaspoon sea salt

1/4 cup apple cider vinegar

1/4 cup coconut sugar

2 small red apples, grated

1/4 cup raisins

2 cloves garlic, crushed

1/2 teaspoon all spice

Blanch tomatoes, peel skins, seed and roughly chop.

Heat the olive oil in a large saucepan over a medium heat, add capsicum and Spanish onion and cook for 10 minutes.

Add the remaining ingredients and cook on a low, stirring occasionally for 3-4 hours. Allow to cool completely then transfer to storage container. Can be kept refrigerated up to 2 weeks.

Aussie Dukkah

Makes 250ml

1/4 cup sesame seeds

1/2 cup pistachios

1/2 cup almonds

1/4 cup sunflower seeds

2 tablespoons ground coriander

1 teaspoon sea salt

Heat a small saucepan over a medium high heat and roast the sesame seeds, pistachios, almonds and sunflower seeds until golden.

Combine with coriander and sea salt and grind in a mortal and pestle or blitz in a coffee grinder until a crumb forms. Store in an airtight container up to 3 weeks.

MLA SALAD JAR LSLR  - 1

SALAD JAR

GF: DF: SF

Serves 4

600g sirloin steak

1/4 cup Aussie Dukkah+

3 carrots, grated or spiralised

2 cups packed baby spinach

300g cauliflower, blitzed or grated to a crumb

600g pumpkin, peeled, chopped roughly and roasted

1 1/2 cups (200g) cherry tomatoes, halved

1 cup red cabbage, shredded

1 beetroot, peeled and finely sliced

1 cup cooked turmeric quinoa+

Green Goddess Dressing:

1/4 cup extra virgin olive oil

2 tablespoons macadamia oil

1 tablespoon apple cider vinegar

1/2 cup picked parsley leaves

1/4 cup coriander

1/2 medium avocado, skin and seed removed

Sea Salt and black Pepper

To prepare the steaks rub 2 teaspoons of the Aussie dukkah over each piece of steak. Heat a large frying pan over a medium high heat and cook the steaks for 1-2 minutes on each side. Remove from the pan and allow to rest, before slicing into thin strips.

Combine the dressing ingredients in blender and blitz until smooth.

To assemble the salad jars start with the salad dressing at the base and layer the ingredients on top. Finish with an extra sprinkle of Aussie dukkah and garnish with herbs.

++ To make turmeric quinoa: Rinse 1/2 cup raw quinoa, place in a small saucepan with 1 cup water and 1/2 teaspoon ground turmeric. Bring to the boil, cover with a lid, then reduce heat and simmer for 8-10 minutes or until small tails appear on the quinoa and most of the water has been absorbed. Remove from the heat and allow to stand covered for 5 minutes before fluffing with a fork.

STEAK SANGA 6 WAYS LSLR - 1 (1)

6 WAYS WITH STEAK SANGAS

Serves 4

750g rump steak, cut 2-3cm thick

4 slices thick sliced sourdough bread

Sea salt and pepper

+ choice of topping from below

Season the rump steaks with salt and pepper and heat a large griddle pan over a medium high heat. Cook the steaks for 3-4 minutes on each side, remove from the pan and allow to rest before slicing into long strips.

Toast the bread slices in the griddle pan before topping with the below ideas for inspirationeach serves 4.

Hummus, Spanish onion and red cabbage

1/3 cup hummus

1/2 Spanish onion, finely sliced

1 cup pickled red cabbage+

Smoky tomato sauce, roast yellow capsicum and rocket

1/3 cup smoky tomato sauce++

1 yellow capsicum, roasted and sliced into strips

1 cup packed rocket leaves

Feta, mint, kale

100g feta, crumbled

1/2 cup picked mint leaves

1 large kale leave, shredded

Olive oil and a squeeze of lemon to garnish

Broccoli tapenade and zucchini

1/3 cup broccoli tapenade+++

1 large zucchini, sliced into strips and grilled

Aioli, rocket and caramelised onion

1/3 cup aioli

1/2 cup caramelised onion++++

1 cup packed rocket leaves

Dijon, cheddar, rocket and rosemary

2 tablespoons Dijon mustard

8 thick slices vintage cheddar

1 cup packed rocket leaves

2 tablespoons rosemary leaves, chopped

SMOKY TOMATO SAUCE

Makes 250ml

1 small Spanish onion, peeled and finely diced

1 teaspoon olive oil

400g tomatoes, blanched, peeled, deseeded and diced or 400g tin tomatoes

1 teaspoon smoked paprika

1 tablespoon maple syrup

Sea salt and black pepper

Place olive oil in a small saucepan on low heat, add Spanish onion and sauté for approximately 4 minutes. Add tomatoes, smoked paprika and season with sea salt and pepper. Simmer for 10 minutes or until slightly reduced. Add maple syrup and cook a further 1 minute. Remove from heat, transfer to food processor, blitzing to create a smooth sauce. Store in the fridge up to 1 week.

RED CABBAGE PICKLE

1 cup red cabbage, shredded

1/2 cup apple cider vinegar

Place the shredded cabbage in a shallow bowl and cover with the apple cider vinegar. Leave to pickle for 20 minutes and serve.

OLIVE AND BROCCOLI TAPENADE

Makes 250ml

1/2 cup (50g) broccoli florets

1/2 cup (85g) olives

1 small clove garlic, peeled and crushed

1 tablespoon capers

2 tablespoons extra virgin olive oil

ground black pepper

Place broccoli florets in the food processor and blitz until a crumb or rice like consistency is formed. Add olives, garlic, capers, olive oil and black pepper and blend until uniform in texture. Store in an airtight container in fridge 4-5 days.

CARAMELISED ONION

Makes 250ml

1 medium brown onion, peeled and finely sliced (180g)

2 tablespoons olive oil

2 tablespoons coconut sugar

2 tablespoons balsamic vinegar

Heat the oil in a small saucepan over a low heat, add onion and saute for 5 minutes. Add the coconut sugar and balsamic vinegar, stir well and cook on a low heat for 20 minutes stirring intermittently to ensure it does not stick to the base. Allow to cool, then transfer to airtight container and store in fridge up to 2 weeks.

JA MLA LUNCHBOX LSLR - 1

BEETROOT KRAUT FETA MEATBALLS

GF: SF

Serves 4

500g beef mince

1/2 cup sauerkraut

2 tablespoons chopped dill leaves

1 tablespoon beetroot powder

2 eggs, whisked

1 (150g) small brown onion, diced

1/2 cup quinoa flakes

Sea salt and pepper

100g Danish feta, crumbled

Black and white sesame seeds to top

Preheat oven to 180C and line a baking tray with baking paper.

Place all of the ingredients except for the feta and sesame seeds in a mixing bowl.

Using clean hands knead the mixture together until combined. Season with sea salt and pepper .

Roll the mixture into meatballs the size of gold balls and press the feta into the sides. Place on the lined tray and sprinkle with sesame seeds. The mixture should make approximately 20 meatballs.

Bake in the preheated oven for 20 minutes.

Jacqueline Alwill

Jacqueline is an Accredited Nutritional Medicine Practitioner specialising in family and early childhood nutrition and gut health. She writes for several media publications, hosts a regular nutrition segment on Channel 7 and in 2016 published her first book, "Seasons to Share" (Murdoch Books). Jacqueline is passionate about working with corporations and brands to support and educate their community and audience and is currently a media spokesperson and ambassador for Remedy Drinks, Eimele Australia, Woolworths, Kitchenaid and Nutrition Director at Bondi Bubs Wholefoods. She is mum to Jet and outside her working hours you'll find her with her family in the surf, on the beach, or out and about in nature.

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