Home' Greymouth Star : June 4th 2014 Contents Greymouth Star
8 - Wednesday, June 4, 2014
eeling 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
sur veys 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 balanced differently.
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
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
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.
4 beef fillet steaks or medallions, about 100g
3 cloves garlic, crushed
1 teaspoon chilli paste
1 teaspoon five-spice powder
3⁄4 teaspoon sesame oil
1⁄4 cup each Vietnamese mint leaves, coriander
leaves, diced red onion,
sango or mung bean sprouts
1 tablespoon each: lime juice, fish sauce
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
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 ser ving. Top
with the salad.
Great ser ved with mountain blend rice cooked
in water and a little coconut milk and combined
with chopped roasted red pepper (capsicum)
and mixed fresh herbs. Serves 4.
Porterhouse with oyster sauce
2 tablespoons each: good quality oyster sauce,
2 cloves garlic, crushed
1 tablespoon each: brown sugar, English
2 beef porterhouse steaks
2 tablespoons each: oyster sauce, maple syrup
Combine the oyster
sauce, orange juice, garlic,
brown sugar and mustard.
Brush over the streaks.
Marinate, covered, in the
refrigerator for at least
Pat dry then grill or
barbecue for about
3-4 minutes each side.
Cover and rest for a few
minutes before ser ving.
Serve drizzled with the
combined oyster sauce
and maple syrup.
Tangy beef curr y
800g stewing steak
3 tablespoons each:
flour, brown sugar
salt and freshly ground
black pepper to taste
2 teaspoons each: curry powder, ground
1⁄2 teaspoon each: mustard powder, ground
ginger, mixed spice
3 tablespoons each: cider vinegar, dry sherry
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 meat.
Refrigerate for at least 2 hours.
Place the meat in a heavy saucepan. Add the
Simmer on low heat
for about 2 hours, until
Great ser ved with rice
or mashed kumara or
pumpkin. Serves 6.
1kg lean minced beef
1 cup fresh white breadcrumbs
2 each: small shallots, garlic cloves, finely diced
2 teaspoons dried Italian herbs
1 teaspoon each: smoked paprika, dry mustard
flaky sea salt and freshly ground black pepper
2 tablespoons hoisin sauce
1 large egg, lightly beaten
1⁄3 cup each: hoisin sauce, tomato sauce
few shakes Tabasco sauce
Preheat the oven to 180degC. 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 occasionally.
Bake potatoes at the same time. Ser ves 8.
t is time to glow with
a hot toddy. It is time
to think about ways
to heat your drinks.
The quickest way is
to put a teaspoon or
two of sugar and some pinches
of spices into a glass, half fill it
with boiling water then add your
spirit-whisky, rum or brandy.
Glow wine, gluhwein or
mulled wine is the classic
spiced hot wine. Not too hot
or you will cause the alcohol
to evaporate; keep it below
With 300ml of water in a
stainless steel saucepan, boil
some spices briefly — nutmeg,
cinnamon, c loves — with some
honey or sugar, then add a
bottle of red wine. To make this
mulled wine into a punch you
add chopped fruit like lemon,
orange, apple and a cup of rum.
Hot chocolate, spiced rum
and liqueur coffees are other
hot drink options. You can
actually buy bottles of rum that
are pre-spiced, such as Captain
Morgan Original Spiced Rum.
Try Gaelic coffee instead of Irish
coffee so you mix 45ml Scotch
whisky in your heated glass,
with 120ml black coffee and
2tsp sugar, stir and float cream
Hot Buttered Rum — Put
1tsp honey, 1 clove and 120ml
hot water into an Irish coffee
glass or similar and stir to
dissolve the honey. Add 45ml
rum, half teaspoon butter and
stir. Ser ve with a cinnamon stick
in the glass.
All beers have interesting
stories of how and why they
started. Yeastie Boys started as
two enthusiastic Wellington
home brewers who got Steve
Nally, of the small Invercargill
Brewery, to make their Pot
Kettle Black so they could sell
The next beer was made for
an Australian beer competition
in 2012 so they gave it an
Australian name, Gunnamatta,
and devised an interesting taste
twist, adding Earl Grey tea
to get the orange Bergamot
flavour that combines well with
the citrus notes in hops. So it
became Yeastie Boys Tea Leaf
Pale Ale — Gunnamatta, and
it took out the top award in
the competition and carried
on becoming more and more
Last month they were invited
to Britain to make a huge batch
of it in the big Adams Brewery
in Suffolk to supply 850 pubs
for the two weeks of the British
Real Ale Festival. Earl Grey tea
beer — you should try it. It is a
real out-there original.
“It’s a lot easier to start the day
when you know it will end with
a beer.” — Anonymous
up on beef
up on beef
Red wine choice
Taylors Promised Land
cabernet merlot 2011 — Very
easy drinking dry red, almost
soft for an Aussie cabernet
with gentle tannins, plummy
blackcurrant flavours and a
long aftertaste. Drink now till
2015. Dry. $16.
White wine choice
Winemakers Series 2012 —
From the chardonnay capital,
Hawke’s Bay, comes a wine that
punches above its weight which
is always good to be able to
You’ll think of peaches, nuts,
cream and vanilla oak as you sip
this fine wine with two years
maturation. Drink now till 2014.
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