Home' Advocate Communications : Fiordland Advocate 5 June 2014 Contents WHAT’S COOKING
Page 20 | 5 June, 2014
Feeling tired, irritable and grumpy,
having difficulty concentrating and
feeling the cold?
These could be the symptoms that
your body may be low in iron, often
the result of a busy lifestyle.
According to the last national nutrition surveys from Massey University,
low iron levels were evident in one in 14 adult women and in over one
third of teenage girls aged 15 to 18 years.
Plus eight out of 10 toddlers are not meeting the recommended daily
intake of dietary iron. Did you know that at seven months a baby needs
more iron than her dad?
Iron’s role in red blood cell formation makes it vital for delivering oxygen
to muscles. There are two types of iron in food. Haem iron is found in
red meat and mussels and is readily absorbed by the body, and non-
heam iron found in plant foods, such as vegetables, cereals, beans and
lentils that need vitamin C rich-food with a meal to assist its absorption.
It is possible to have a healthy iron-rich vegetarian diet. It just has to be
A recent addition to the market is a range of iron-rich beef cuts from
Silver Fern Farms. Aged for 21 days and trimmed of bone and excess
fat, the cuts – tenderloin eye fillet, porterhouse steaks, prime-cut roast,
medallions and stir-fry – carry a master grader’s tick of approval. They
are melt-in-the-mouth tender, deliciously tasty and very juicy. Some of
the cuts are a little more expensive in comparison with non-aged meat
but quality is worth paying for.
And I love the fact I can cook a prime cut roast in 20 minutes.
Tip: Beef steaks become firmer as they cook. Press the thickest part of
the meat with your fingertip. The softer it is the rarer it is; the firmer it is,
the more cooked it is.
Beef up on beef
4 beef fillet steaks or medallions,
about 100g each
3 cloves garlic, crushed
1 teaspoon chilli paste
1 teaspoon five-spice powder
3⁄4 teaspoon sesame oil
Salad Topping: 1⁄4 cup each
Vietnamese mint leaves, coriander
leaves, diced red onion,
sango or mung bean sprouts
1 tablespoon each: lime juice, fish
1 teaspoon sugar
Pat the fillets dry. Combine the
garlic, chilli paste, five-spice
powder and sesame oil.
Rub over the fillets.
Cover and refrigerate for at least
Just before cooking toss the salad
ingredients with the combined
lime juice, fish sauce and sugar.
Pat the meat dry. Grill or barbecue
both sides until medium rare, 3-4
minutes each side.
Cover and rest for a few minutes
before serving. Top with the salad.
Great served with mountain blend
rice cooked in water and a little
coconut milk and combined with
chopped roasted red pepper
(capsicum) and mixed fresh herbs.
2 tablespoons each: good quality
oyster sauce, orange juice
2 cloves garlic, crushed
1 tablespoon each: brown sugar,
2 beef porterhouse steaks
Drizzle: 2 tablespoons each: oyster
sauce, maple syrup
Combine the oyster sauce, orange
juice, garlic, brown sugar and
Brush over the steaks.
Marinate, covered, in the
refrigerator for at least 1 hour.
Pat dry then grill or barbecue for
about 3-4 minutes each side.
Cover and rest for a few minutes
Serve drizzled with the combined
oyster sauce and maple syrup.
Porterhouse with Oyster
800g stewing steak
3 tablespoons each: flour, brown
salt and freshly ground black
pepper to taste
2 teaspoons each: curry powder,
1⁄2 teaspoon each: mustard powder,
ground ginger, mixed spice
3 tablespoons each: cider vinegar,
2 tablespoons tomato sauce
1 teaspoon Worcestershire sauce
1⁄4 cup water
grated rind and juice 1 lemon
6 pitted prunes, chopped
Cut the meat into 3cm cubes.
Combine the flour, sugar, salt,
pepper, curry powder, turmeric,
mustard powder, ginger and mixed
spice. Mix well.
Toss the meat in this mixture and
press the seasonings into the
Refrigerate for at least 2 hours.
Place the meat in a heavy
saucepan. Add the remaining
Simmer on low heat for about 2
hours, until tender.
Great served with rice or mashed
kumara or pumpkin.
Tangy Beef Curry
1kg lean minced beef
1 cup fresh white breadcrumbs
2 each: small shallots, garlic cloves,
2 teaspoons dried Italian herbs
1 teaspoon each: smoked paprika,
flaky sea salt and freshly ground
black pepper to taste
2 tablespoons hoisin sauce
1 large egg, lightly beaten
Topping: 1⁄3 cup each: hoisin sauce,
few shakes Tabasco sauce
Preheat the oven to 180°C.
Line a roasting pan with foil.
Combine all the ingredients for the
meat loaf. Form into a loaf and
place in the prepared pan.
Combine the topping ingredients.
Brush generously over the loaf
Cook for 45-55 minutes, basting
Bake potatoes at the same time.
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