With 1 in 3 Australian women low in iron, perhaps it’s time to bring beef back to the table.
Although a quick fix, having an iron deficiency can affect you more than you know. Why? Because iron is a compound primarily responsible for transporting oxygen around your bloodstream. Needless to say, it’s pretty important.
“[Iron] is essential for healthy growth and brain development, producing energy throughout the day, and for supporting a healthy immune system. This is why when iron levels become low, it becomes difficult to perform at your best and can leave you feeling tired, moody, down in the dumps and prone to infection,” says nutritionist and founder of The Brown Paper Bag, Jacqueline Alwill.
In light of the recent WHO report where meat received a roasting, Australian Beef has brought out a humorous campaign, ‘You’re Better on Beef’ to remind us that some red meat each week can bring a wealth of advantages to a healthy diet and with so many women lacking iron, it may be just the thing they need.
“The best source of haem iron, which is more readily absorbed by the body, is beef. The Australia Dietary Guidelines recommend 65g of cooked beef 3-4 times each week to meet iron requirements,’ says Alwill.
So to put a spring back in your step, lets bring beef back to the table with one of these hearty, healthy recipes from Jacqueline Alwill.
3 meat-packing recipes to get you energised
Tamari Beef & Carrot Noodle Salad
600g rump steak, cut into 5cm strips approximately 1cm thick
6 carrots (600-650g), peeled, ends trimmed and spiralised to a noodle
2 red capsicum (400g), seeds removed, sliced into thin strips
1 cup coriander leaves, stalks finely chopped
1/2 cup mint leaves
2 spring onions (white part only), finely sliced
1/4 cup tamari
2 tablespoons sesame oil 1 tablespoon apple cider vinegar
Peanut and Lime Dressing:
3 tablespoons natural peanut butter
1 tablespoon lime juice
1 tablespoon tamari
1 long red chilli, deseed and finely chopped (or more to taste)
1/4 cup boiling water
- In a bowl, combine rump steak strips with marinade, toss to coat evenly and set aside whilst prepping remaining ingredients.
- Heat a large wok or frying pan on high heat, add rump steak strips and cook for 2-3 minutes. Remove from the pan, cover and set aside.
- Whisk together ingredients for Peanut and Lime Dressing in a small bowl.
- On a large serving plate, arrange layers of carrot noodles, red capsicum, rump steak strips (leaving liquid remaining aside), and spring onions.
- Serve with Peanut Lime Dressing on the side for guests to drizzle over the noodle salad.
Slow cooked Mexican Beef with cucumber, apple & jalapeño salsa
1 kg chuck steak, cut into 5cm dice
2 tablespoons ground cumin
2 tablespoons ground sweet paprika
2 tablespoons ground cinnamon
2 tablespoons coconut oil
4 cloves garlic, peeled and sliced
2 cups beef or vegetable stock
1x 400g tin chopped tomatoes
1 piece orange peel, approx 2x10cm
Cucumber, apple and jalapeño salsa:
1 telegraph cucumber, ends trimmed and roughly chopped
60 ml lime juice (approx 1 lime)
1/4 cup mint leaves
1 cup coriander, leaves and stalks
2 tablespoons jalapenos
1 green apple, peeled and finely diced
1 small green capsicum (100g), seeds removed and finely diced
- In a small bowl mix together cumin, paprika and cinnamon to create a spice rub for the meat.
- Place chuck steak in a large bowl, sprinkle spice mix through and toss to ensure an even coating over all pieces of meat.
- Heat a heavy based casserole dish on medium heat, add 1 tablespoon coconut oil and half the meat and brown the meat for approximately 2 minutes, tossing to ensure each side is sealed. Remove from pan and set aside in a separate bowl, then repeat the process with remaining beef.
- Once all beef is browned and removed from pan, add the garlic to pan and cook 1 minute, then add stock, tomatoes, and orange peel and reduce heat to low.
- Add meat to pan, cover with lid and cook 1 hour on low heat, uncover and cook a further 1 hour.
- After 2 hours of cooking, pull the meat apart whilst on the stove, so there are no longer diced pieces but shredded beef. Increase heat to medium and cook a further 30-45 minutes to reduce the liquid.
- Once meat is cooked set aside to cool slightly before serving.
- For salsa place cucumber, lime juice, mint, coriander and jalapenos in a food processor or blender and blitz to combine. Pour into bowl, add diced green apple and green capsicum and serve. Can be stored in fridge for 1-2 days.
- Serve with tortilla, salsa and any other condiments of your preference.
Slow Cooked Bolar Roast with Almond Sauce, Daikon & Herb Salad and Cumin & Paprika Roasted Cauliflower
1 kg bolar roast
1 1/2 tablespoons ground sumac
2 tablespoons coconut sugar
1 tablespoon olive or coconut oil
2 bay leaves
1 cup beef or vegetable stock
2 red onions, peeled and cut into wedges 1 head garlic, halved on the round
1 bunch fresh flat leaf parsley, to serve sea salt and black pepper
3/4 cup blanched almonds+
1/2 cup (45g) rolled oats
1 clove garlic, peeled and crushed
1 tablespoon almond milk (or milk of choice)
1 tablespoon extra virgin olive oil
1 tablespoon lemon juice
1 head cauliflower, roughly cut into large pieces
1 tablespoon olive oil
1 tablespoon ground sweet paprika
1 tablespoon ground cumin
Pinch of salt
Daikon and herb salad:
1 daikon, skin removed and peeled into long strips
1 cup picked mint leaves
1 cup picked coriander leaves
2 spring onions, white part only, finely sliced into long strips
2 tablespoons olive oil
1 tablespoon apple cider vinegar 1 tablespoon raw honey
- Preheat oven to 150C. Mix sumac coconut sugar and a pinch of salt and pepper in a small bowl and rub over the meat.
- Place large round casserole dish on medium heat on stove, add oil, and cook meat for 2 minutes on each side to seal it.
- Remove meat from dish, turn off heat, add bay leaves and stock, place garlic in the middle of the dish and place bolar on top. Arrange onions around the meat, cover with lid (or double layered foil) and place in oven to cook for 2 hours.
- Whilst bolar is roasting, prepare the almond sauce.
- Soak rolled oats in 1/2 cup (125ml) water.
- Dry roast almonds in a large fry pan until lightly golden, then place in blender or food processor with oats, garlic, milk, olive oil and lemon juice and blitz until smooth.
- Once meat is cooked, pull apart using forks or place in the middle of the table forguests to do so. Serve with almond sauce to accompany.