Meal Planning: Preserving Traditions and Principles
This holiday season, like many others, our festive preparations were reshaped due to the ongoing pandemic. Nevertheless, we made the most out of it by emphasizing family bonding. I seized the opportunity to teach my teenage daughter how to make our beloved family recipe – the One-Pot Simple Beef Stew!
Teaching her wasn’t just about carrying on a family culinary heritage; it’s also about instilling the significance of self-care through consuming balanced, wholesome meals.
The Importance of Iron
While planning meals for the family can be daunting, especially with a hectic schedule, understanding the nutritional essentials simplifies the choices.
Iron is crucial for my kids’ growth. One primary source of rich iron is from lean red meat. On average, children up to 13 years require about 7 milligrams of iron daily. Those between 4-8 years need 10 milligrams, and those between 9-13 years require 8 to 15 milligrams.
A sufficient iron intake ensures kids:
- Minimized risk of Anaemia
- Peak Muscle and Physical Growth
- Enhanced Appetite
- Improved Energy Levels
- Sharper Focus and Concentration
Similarly, for us multitasking adults, iron-rich food helps prevent:
- Anaemic Disorders
- Fatigue and Mood Swings
- Heart Fluctuations
- Breathlessness
- Headaches and Lightheadedness
- Dry Skin and Brittle Hair
Heme Iron vs. Non-Heme Iron
Interestingly, there are two main forms of dietary iron: Heme and Non-Heme. Heme iron, sourced from animal proteins like red meat, poultry, and fish, is more readily absorbed by our bodies. On the other hand, non-heme iron, predominantly found in plant-based foods, isn’t absorbed as efficiently.
We incorporate beef into our meals weekly due to its iron-rich properties. I’ve recently discovered True Aussie Beef and Lamb and its benefits.
What Makes True Aussie Beef and Lamb Stand Out?
Australia’s vast pastures allow their livestock to graze freely. With stringent border protection and biosecurity measures, the country ensures its beef and lamb are devoid of livestock ailments. Additionally, these animals are nurtured without hormones or antibiotics.
All livestock are grass-fed, which is the natural diet for these animals, making a noticeable difference in taste. Being geographically close to Singapore, a lot of this meat is transported here fresh.
Where to Find True Aussie Beef and Lamb?
You can find them in prominent grocery stores in Singapore, including NTUC Finest, Cold Storage, Hubers Butchery, and The Meat Club.
Let’s Dive into the One-Pot Simple Beef Stew Recipe!
(Recipe adapted from Life Is In the Small Things)
Ingredients and Steps
Servings
8servings
Prep time
15minutes
Cooking time
1hour
Ingredients
- 1Kg True Aussie Beef Cubes & Oxtail
- 3 Capsicums (Green, Yellow and Red), cubed
- 3 Russet Potatoes, cubed
- 4 Stalks of Celery, cubed
- 4 Garlic Cloves, minced
- 2 Carrots, cubed
- 2 Yellow Onions, chopped
- 1 Zucchini, cubed (Optional)
- 1 Punnet (200g) Brown Mushroom, quartered
- 1 Can (400g) Whole Peeled Tomatoes
- 1 Litre box of Campbells Beef Broth
- 2 Tablespoons of Olive Oil
- 2 Tablespoons of Sweet Paprika
- 2 Teaspoons of Caraway Seeds
- 2 Tablespoons of Red Wine Vinegar
- 2 Bay Leaves
- Light Sour Cream (Optional)
- Salt and Ground Black Pepper
- Sprigs of English Parsley for Garnish
Directions
- Season beef cubes and oxtail with salt and pepper.
- Add olive oil to a large heavy pot (or pressure cooker) over medium heat.
- When the oil is hot, add the beef cubes and oxtail. Sear the meats and brown evenly on all sides. Add more oil if necessary to keep the meat from sticking to pot.
- Toss in the onions, garlic, capsicums, carrots, zucchini, sweet paprika and caraway seeds. Stir for 5 minutes until fragrant.
- Mix in the whole peeled tomatoes, celery, mushrooms and red wine vinegar. Stir well to mix and let it simmer for 5 minutes.
- Add in the beef broth, potatoes and bay leaves. Bring to a boil then lower to a simmer for 40-60mins, covered. Stir occasionally. Add salt and pepper to taste.
- Stir in a dollop of light sour cream and garnish with English parsley. Serve with crusty baguette, boiled pasta or fluffy rice!
Chef’s Tips:
- We prefer the WMF Pressure Cooker as it cuts the cooking duration in half.
- Sweet Paprika and Caraway Seeds can be found at NTUC Finest or Cold Storage.
- We enjoy a mix of beef cubes and oxtail for added texture.
- Canned button mushrooms are a good substitute for brown mushrooms.
- Pro-tip: The stew’s flavors deepen overnight. We often freeze the extra portions!
- For more culinary inspiration, visit: https://www.trueaussiebeefandlamb.com/recipes/
Final Thoughts:
With the premium Australian beef from True Aussie Beef and Lamb, our cherished One-Pot Simple Beef Stew reached new heights in taste and tenderness.
It’s heartwarming to see a regular family meal transformed using top-notch beef. Witnessing my children receive the right nutrition from such a trusted source is genuinely fulfilling. You’ve got to taste it to appreciate its distinction!