Middle Eastern-inspired beef tartare
Use a cook’s knife and a chopping board to chop the beef very finely – close to the texture of minced meat. Set aside.
Whisk the egg yolk and Tabasco in a large bowl. Mix in half the onion and all of the anchovies, chilli, herbs, capers and cumin. Season with salt and pepper.
Add the beef and oil and use your hands to mix very well. Press the mixture into egg rings set onto plates, then remove the rings and scatter the meat with the remaining onion.
Serves 8
500 g beef fillet
1 egg yolk
1 tablespoon Tabasco sauce
2 small white onions, finely chopped
2 anchovy fillets, finely chopped
1 long green chilli, seeded and finely chopped
¼ cup mint leaves, finely chopped
¼ cup flat-leaf parsley leaves, finely chopped
1 tablespoon capers, rinsed and chopped
1 teaspoon ground cumin
sea salt
freshly ground black pepper
1 tablespoon olive oil
As well as spicing things up, chilli can change how the flavour of a dish is delivered, making you notice different elements on your palate. Chillies also give your metabolism a good kick, making you burn energy faster. They are excellent to eat before bed as they raise your body temperature, helping you to sleep as you cool down.
Spicy beef and lentil burgers
I SERVE THESE BURGERS IN LETTUCE LEAVES RATHER THAN HAMBURGER BUNS, AS IT ALLOWS YOU TO ENJOY A BURGER MEAL BUT FEEL GOOD AFTER IT. I ADD CARAMELISED ONION, TOMATO SAUCE AND JAPANESE MAYONNAISE, BUT YOU CAN USE ANY OF YOUR FAVOURITE ACCOMPANIMENTS – SAUCES, PICKLES, BEETROOT, MUSTARD; THE LIST GOES ON.
Place half the lentils and all of the stock in a medium saucepan and bring to the boil. Boil for 15 minutes, then reduce the heat to a simmer and continue to cook uncovered for 30 minutes, or until all the stock has been absorbed by the lentils. Keep an eye on the lentils towards the end to make sure they don’t catch on the bottom of the pan. Fluff the lentils up with a fork and leave to cool.
Put the remaining lentils in a food processor and blend to a powder.
Heat the oil in a frying pan over medium heat. Add the onion and fry for 2–3 minutes, until starting to soften. Add the garlic and fry for another 3 minutes, or until the onion is just starting to colour. Leave to cool.
Combine the minced beef, cooked lentils, lentil powder, fried onion, egg, lemon zest and harissa in a large bowl. Season with salt and pepper and mix well. Form into 10 cm burgers. Refrigerate until needed.
To make caramelised onions for the burgers, put the red onion in a heavy-based saucepan with 3 tablespoons of water. Bring to the boil. Cover with a lid, reduce the heat to a simmer and cook for 10–12 minutes until very tender and starting to caramelise.
Heat a non-stick frying pan or barbecue grill over high heat and cook the burgers for 3–4 minutes on each side, or until cooked to your liking.
Serve the burgers in lettuce leaves topped with the caramelised onions, tomato sauce and mayonnaise.
Serves 6–8
1 cup brown lentils
1 litre Rich Beef or Veal Stock
1 tablespoon olive oil
2 onions, finely chopped
2 garlic cloves, crushed
500 g lean minced beef
3 eggs, lightly beaten
1 tablespoon grated lemon zest
2 tablespoons Harissa
sea salt
freshly ground black pepper
TO SERVE
3 red onions, finely sliced
iceberg lettuce leaves
Japanese mayonnaise
Including lentils in these burgers adds an extra protein kick – and they are used in place of breadcrumbs, so they lower the carbohydrate content. Half the lentils are cooked in stock, while the other half are ground raw.
FIND THE EXERCISE YOU LIKE
I AM NOT SOMEONE THAT NATURALLY STAYS IN SHAPE – I HAVE TO WORK AT IT.
AN IMPORTANT THING ABOUT EXERCISING IS FINDING THE KIND YOU ENJOY. I LIKE TO VARY MY EXERCISE. AS SOON AS I GET SICK OF DOING ONE THING, I GIVE IT A BREAK AND MOVE ON TO SOMETHING ELSE – THE MAIN THING IS THAT WHATEVER YOU DO, NOT TO OVERDO IT, SO YOU STILL WANT TO DO IT AGAIN. AND I THINK YOU SHOULD ALWAYS HAVE ONE DAY OFF A WEEK.
Mrs Cowley’s brontosaurus beef
THIS RECIPE IS A SPECIAL TREAT, FLOUTING THE GUIDELINES ABOUT HOW MUCH MEAT WE SHOULD EAT. SOMETIMES IT’S IMPORTANT TO INDULGE! TO EVEN OUT THE OVER-THE-TOP MASCULINITY OF THE BARBECUED MEAT, SERVE IT WITH SOME EXTRA-HEALTHY SIDES, SUCH AS CAULIFLOWER COUSCOUS AND A GREEN SALAD.
MRS COWLEY IS THE MOTHER OF ONE OF MY FRIENDS AND IT TOOK ME FOREVER TO GET THIS RECIPE OUT OF HER. THE RIB EYE IS MARINATED FOR 24 HOURS (THIS ALSO WORKS WELL WITH STEAKS), THEN THE WHOLE PIECE IS GRILLED SLOWLY ON THE BARBECUE BEFORE BEING RESTED AND CARVED INTO INDIVIDUAL RIBS. THIS IS FRED FLINTSTONE-STYLE COOKING AT ITS BEST! IF YOU HAVE ACCESS TO A BAY TREE, YOU MIGHT LIKE TO USE A BAY LEAF TWIG AND PIERCE THE RIB EYE ALL THE WAY THROUGH THE MIDDLE OF THE MEAT BEFORE GRILLING, TO ADD EXTRA FLAVOUR.
Combine the lemon juice, soy sauce, sugar, oil, ginger and garlic in a bowl and stir until the sugar dissolves. Place the beef in a large dish or container and pour over the marinade, coating well. Cover and refrigerate for 24 hours.
Preheat a barbecue grill to medium–high. Sear the beef for 3 minutes on each side until browned. Reduce the heat to medium, cover the beef with foil or the hood of the barbecue and continue to cook for 50–55 minutes for medium–rare. Leave to rest for 15 minutes before slicing between each rib and serving.
Serves 6
250 ml lemon juice
125 ml soy sauce
3 tablespoons brown sugar
3 tablespoons vegetable oil
6 cm piece of ginger, peeled and grated
4 garlic cloves, crushed
standing rib roast of beef with 6 ribs, trimmed of fat
How to boost flavour without fat? Marinating is the answer. When you marinate meat, you get a big boost of flavour without fat, while also helping to retain moisture within the meat during cooking. It’s particularly useful when using lean cuts of meat.
Beef with tzatziki
THIS IS A VARIATION OF THE COMMON COMBINATION OF LAMB AND TZATZIKI. IT WORKS VERY WELL FOR BEEF FILLET COOKED ON THE BARBECUE, MAKING THIS AN EXCELLENT DISH FOR SUMMER. IT IS GREAT SERVED WITH LENTILS DU PUY.
Combine the ingredients for the tzatziki in a bowl and mix well.
Preheat a barbecue grill to medium–high. Sprinkle the beef fillet with the cumin and season well with salt and pepper. Rub the seasoning in with your hands. Cook the fillet for 5–6 minutes on all sides. Rest for 10 minutes, then slice thickly and serve with the tzatziki.
Serves 4–6
TZATZIKI
250 ml Greek-style yoghurt
1 long cucumber, finely chopped
1 garlic clove, crushed
2 tablespoons chopped mint
1 tablespoon lemon juice
800 g beef fillet
1 teaspoon ground cumin
sea salt
freshly ground black pepper
We all know that yoghurt works wonders for cooling down your mouth after a spicy dish. Like milk, it is a good source of calcium, phosphorus, protein, riboflavin and vitamin B12, but the friendly bacteria it contains are also really good for your stomach, helping to digest food, prevent stomach infections and encourage more friendly bacteria to proliferate.
Beef silverside in ragu sauce
I FIND THAT TRADITIONAL ROAST BEEF CAN LACK FLAVOUR AND BE A BIT DRY. THIS IS WHAT I PREFER TO COOK – A JOINT OF BEEF STEWED IN A LIGHT ITALIAN-STYLE TOMATO SAUCE WITH STOCK AND RED WINE, AND PLENTY OF VEGETABLES. THE BEEF IS SLICED AS YOU WOULD A ROAST AND SERVED WITH THE SAUCE AND VEGETABLES – NO PASTA REQUIRED. PARSNIP MASH OR WHITE-BEAN PUREE ARE GOOD SIDE DISHES.
Heat the oil and butter in a large heavy-based saucepan over medium heat. Add the piece of silverside and fry for 2–3 minutes on each side, until well browned all over. Add the leek, onion, garlic, carrot, celery, capsicum, paprika, tomato paste, wine and stock, and season with salt and pepper. Bring to the boil and cook for 5–6 minutes, then reduce the heat to a simmer, cover with a lid and cook for 30 minutes.
Add the tomato puree, basil and oregano, cover again with the lid and cook for another hour, or until the beef is very tender.
Remove the beef from the sauce and allow to rest for 10 minutes before slicing thickly. Meanwhile, taste and adjust the seasoning of the sauce and stir in the cream and parsley. Serve the sliced beef with the sauce and vegetables.
Serves 6–8
2 tablespoons olive oil
1 tablespoon butter
1.5 kg fresh beef silverside, trimmed of fat
3 leeks, finely chopped
2 onions, finely chopped
2 garlic cloves, crushed
2 carrots, finely chopped
2 celery stalks, finely chopped
1 red capsicum, finely chopped
pinch of sweet paprika
1 tablespoon tomato paste
250 ml red wine
375 ml Rich Beef or Veal Stock
sea salt
freshly ground black pepper
185 ml tomato puree
10 basil leaves, torn
1 tablespoon oregano leaves
1 tablespoon cream
2 tablespoons chopped flat-leaf parsley
Beef silverside is one of my favourite meats to cook with as it’s inexpensive but good quality, and lean. It becomes meltingly tender when cooked in a sauce like this.
Veal with caper and red onion gremolata
THIS IS RUSTIC FAST FOOD. YOU CAN PICK UP THE INGREDIENTS ON YOUR WAY HOME FROM WORK, THEN CHOP AND TOSS THEM TOGETHER, AND THROW THE VEAL IN THE PAN. JUST BE CAREFUL NOT TO OVERCOOK THE VEAL AS IT WILL BECOME TOUGH.
Combine the capers, onion, anchovy, parsley and lemon zest in a small bowl and season with pepper. Set aside.
To make the salad, combine the oil and lemon juice in a medium bowl. Add the rocket and parmesan and toss well.
Season the veal slices with salt and pepper. Heat a large frying pan or barbecue grill over high heat. Cook the veal slices for 1–2 minutes on each side.
Scatter the veal with the caper and red onion gremolata and serve with the salad.
Serves 4
2 tablespoons capers, rinsed and chopped
1 red onion, finely chopped
1 anchovy fillet, finely chopped
3 tablespoons chopped flat-leaf parsley
grated zest of 1 lemon
freshly ground black pepper
4 x 180 g veal scaloppine
sea salt
ROCKET AND PARMESAN SALAD
3 tablespoons olive oil
2 tablespoons lemon juice
250 g rocket
50 g parmesan, shaved
Chilli kangaroo with coffee and chocolate sauce
IF PEOPLE CAN GET THEIR HEAD AROUND HAVING CHOCOLATE AND CHILLI TOGETHER, THEN HAVING CHOCOLATE WITH MEAT – AND A SPLASH OF COFFEE TOO – SHOULDN’T BE TOO MUCH OF A STRETCH. YOU MIGHT BE SURPRISED AT HOW SAVOURY THIS DISH TASTES. CHOCOLATE DOESN’T ALWAYS HAVE TO BE ASSOCIATED WITH SWEETNESS, AND MEXICANS HAVE BEEN EATING UNSWEETENED CHOCOLATE FOR CENTURIES.
THIS DISH IS GREAT SERVED WITH WILTED BABY SPINACH OR ROASTED PUMPKIN AND HAZELNUT SALAD.
Combine the oil and chilli in a medium bowl and season with salt and pepper. Add the kangaroo fillets and coat well. Marinate in the refrigerator for 2 hours (or longer if you like your food spicy).
Combine the stock, wine, garlic and rosemary in a small saucepan and place over high heat. Boil for 8–10 minutes, until the liquid reduces by half. Remove the garlic and rosemary from the pan and add the coffee. Simmer for another 5–6 minutes (don’t boil rapidly as the coffee may become bitter). Remove from the heat and add the chocolate, stirring until melted.
Heat a frying pan over medium–high heat and cook the kangaroo fillets for 2–3 minutes on each side, for medium–rare. Allow to rest for 10 minutes. Slice the kangaroo thickly and serve with the coffee and chocolate sauce.
Serves 6
2 tablespoons olive oil
2 small red chillies, finely chopped
sea salt
freshly ground black pepper
6 x 180 g kangaroo fillets
185 ml Rich Beef or Veal Stock
80 ml red wine
1 garlic clove, bruised
sprig of rosemary
3 tablespoons freshly brewed espresso coffee
30 g dark chocolate with 70% cocoa solids, grated
Kangaroo is a great red meat to incorporate into your diet, it’s super lean and good for the environment as kangaroos don’t produce any methane to pollute the atmosphere. When cooking kangaroo, aim to cook it medium– rare. Even when slightly overcooked, the meat can become very tough.
I’ve always loved lamb. I’m a big fan of it and would say it is my favourite meat overall. This probably gives away my Australianness straight away, as we eat plenty of lamb in Australia compared to countries such as the United States.
As with other meats, lamb is an excellent source of protein, iron, zinc, B vitamins and selenium – in fact, it has slightly more iron than beef. The cut of lamb that I like best is the shoulder, even though it does tend to have more fat on it than the typical leg of lamb. I trim off all the excess fat and accept the marbled fat. Lamb shoulder is perfect in slow-cooked dishes such as stews.
I really urge you to try two dishes in this chapter – the Seven-hour Lamb and the Yoghurt Soup with Minted Meatballs. If you want to impress dinner guests, then the pot-roasted Seven-hour Lamb is the one. You can literally serve it with a spoon – the lamb is so tender it just falls apart.
The Yoghurt Soup with Minted Meatballs is a twist on the classic combination of lamb, yoghurt and mint, which go together like tomatoes and basil. Usually, of course, the lamb is the focus and the yoghurt and mint are flavours or accompaniments, but here the smooth yoghurt soup is the base and the lamb meatballs are the accent. Home cooking is all about experimentation and learning along the way – you can take a successful flavour combination like this one and turn it on its head.
