New Zealand green-lipped mussels and lean beef and lamb are good sources of haem iron, so Kathy Paterson ensures that that they are on the weekly menu.
Beef fillet steak with pickled cucumber
Serves 4
For the pickled cucumber
3 lebanese cucumbers or 1 long telegraph cucumber
1 tsp sea salt flakes
2 cloves garlic, crushed
1 Tbsp miso paste
1 tsp liquid honey
Good pinch dried red chilli flakes or use 1 fresh chilli, deseeded and finely chopped
For the beef
4 x 170g eye fillet steaks, at room temperature
Oil for pan-frying
1 Tbsp sesame seeds, toasted
- Cut the cucumbers in half lengthwise and remove seeds, then cut into small dice. Place in a bowl, sprinkle over the salt and leave to sit for 15 minutes.
- Rinse and drain cucumber, return to a clean bowl and mix with the remaining ingredients. Cover and refrigerate until ready to serve. The longer you leave before eating the more pickled it becomes.
- Heat a large heavy-based frying pan over a medium-high heat. Rub a dash of oil over the steaks and season with freshly ground black pepper. Place in the frying pan and cook for 3 minutes each side for medium-rare. Remove from the frying pan, season with salt and leave to rest for 5 minutes before plating.
- Serve steaks with cucumber pickle, sprinkled with toasted sesame seeds, a bowl of cooked brown rice and a simple green salad.
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Lamb leg steaks with broccoli and almond butter
Almond butter is available in health shops and speciality food stores. You could also use lamb rump for this dish. As a variation for your lamb, cut some potato or kumara, butternut or crown pumpkin and carrots into even-sized pieces, toss in olive oil and salt and pepper and roast in a hot oven until tender. Toss through steamed broccoli and drizzle over the almond butter sauce.
Serves 4
For the lamb
4 x 120g lamb leg steaks
3 Tbsp olive oil
2 Tbsp lemon juice
2 cloves garlic, crushed
For the broccoli
500g broccoli, cut into small florets
2 Tbsp smooth natural almond butter
1 tsp miso paste
- Place the lamb leg steaks in a non-metallic shallow dish. Combine the olive oil, lemon juice and garlic and rub over the lamb, cover and refrigerate for 1-2 hours, turning once or twice.
- Heat a large frying pan over a medium-high heat. Pat lamb steaks dry with kitchen paper, place in pan and pan-fry for 3 minutes each side for medium-rare lamb. Remove and place on a warm plate, season with salt and freshly ground black pepper, cover and keep warm.
- Cook the broccoli in a little boiling water or steam until bite-tender. In a small bowl whisk together the almond butter, miso paste and enough boiling water to make a thin sauce.
- Serve lamb leg steaks with broccoli and almond butter sauce.
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New Zealand green-lipped mussels with tomato sauce
Also known as greenshell mussels, these are high in haem iron with 6 mussels per serve providing a very good source of iron.
Serves 4
750g mussels, washed and beards removed
3 Tbsp olive oil
1 small onion, very finely chopped
3 cloves garlic, crushed
2 sprigs fresh thyme
¼ cup white wine
¼ cup water
1 cup canned tomatoes, drained and chopped
½ Tbsp tomato paste
1 tsp ground cumin
1 tsp sweet paprika
Good pinch dried chilli flakes
Good squeeze lemon juice
- Heat a large frying pan over a high heat. Place in the mussels, oil, onion, garlic, thyme, wine, water,tomatoes, tomato paste and spices. Cover and cook,removing the mussels into a bowl as they open.
- Once all mussels are open, remove lid and season tomato sauce with salt and freshly ground black pepper. Squeeze in lemon juice, add mussels and toss well.
- Serve immediately with extra lemon if you wish and crusty bread. Or, as we have done for this variation, remove most of the cooked mussels from their shell and toss with sauce through cooked pasta. Finish with one or two mussels left on their half shell.