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Does eating ham, bacon and beef really increase your risk of developing type 2 diabetes?

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/duane-mellor-136502">Duane Mellor</a>, <a href="https://theconversation.com/institutions/aston-university-1107">Aston University</a> That lunchtime staple, the humble ham sandwich, has come in for a bashing in the press recently. According to <a href="https://www.theguardian.com/society/article/2024/aug/20/two-slices-of-ham-a-day-can-raise-type-2-diabetes-risk-by-15-research-suggests">many</a> <a href="https://www.dailymail.co.uk/health/article-13761253/Eating-ham-daily-linked-increase-risk-diabetes.html">reports</a>, eating two slices of ham a day can increase your risk of developing type 2 diabetes. But what’s the science behind these headlines? The research offers a more complex picture. <a href="https://www.thelancet.com/journals/landia/article/PIIS2213-8587(24)00179-7/fulltext">A new study</a> from the University of Cambridge highlighted an association between developing type 2 diabetes and eating processed meat like ham and bacon, and red meat such as beef and lamb. This led to headlines suggesting the risk was mainly linked to <a href="https://www.telegraph.co.uk/news/2024/08/21/ham-sandwich-processed-meat-fresh-risk-link-type-2-diabetes/">ham sandwiches</a>. This seems to have come from the <a href="https://www.cam.ac.uk/research/news/red-and-processed-meat-consumption-associated-with-higher-type-2-diabetes-risk">press release</a>, which used ham as the example to quantify the amount of processed meat associated with a 15% increased risk of developing type 2 diabetes over ten years. The research found that this risk was linked to eating an extra 50g of processed meat every day, which happens to equate to two slices of ham. A useful example thus appears to have been taken up by the media as the main cause, perhaps ignoring some of the key messages coming from the study. So, can processed and red meat really increase your risk of developing type 2 diabetes? The <a href="https://www.diabetes.org.uk/diabetes-the-basics/types-of-diabetes/type-2/diabetes-risk-factors">biggest risk factors</a> linked to developing type 2 diabetes are being over 40, having family members with type 2 diabetes, being of South Asian or African descent, or having a higher body weight – and especially a larger waist. <figure><iframe src="https://www.youtube.com/embed/EsOBcx2bJqU?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> The Cambridge study used data from nearly 2 million people from 31 studies. Participants were followed for an average of ten years. During this time, around one in 20 people developed type 2 diabetes. The research suggested that a 10% increase in the probability of developing type 2 diabetes was associated with every 100g of additional red meat eaten daily. Eating half as much extra processed meat every day was linked to an even greater increased risk of developing the disease. This is not the <a href="https://ajcn.nutrition.org/article/S0002-9165(23)66119-2/abstract">first time</a> that both processed and red meats have been linked with an increased risk of developing type 2 diabetes. However, the key strength of the Cambridge study was that it tried to control for many of the other factors linked to the disease, including smoking, having a higher body weight, dietary intake and exercise. However, the size of the increased risk is modest, considering few people included in the study ate 50g or more processed meat per day – meaning moderate ham consumption is likely to have <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9908545/">no meaningful effect</a> on your risk. <h2>What’s the link?</h2> Processed meat has been linked to increased risk of type 2 diabetes because of its nitrate and salt content – additives that are used to cure many processed meats. Nitrates and salt in processed meats have also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893523/">been linked to</a> an increased risk of developing colon cancer. In fact, the World Health Organization classifies the additives as <a href="https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat">group 1 carcinogens</a>, which means they can cause a range of cancers. The mechanism linking processed meat to cancer seems to be similar to how it might be linked to type 2 diabetes. During digestion, processed meat produces <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6294997/">N-nitroso chemicals</a>, which can damage cells. This can lead to inflammation and affects how insulin, the hormone that controls blood glucose (sugar), works. This in turn can lead to <a href="https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance">insulin resistance</a>, when cells in your muscles, fat and liver don’t respond well to insulin and can’t easily take up glucose from your blood. Red meat, meanwhile, is <a href="https://www.healthline.com/nutrition/healthy-iron-rich-foods">rich in iron</a>. Research suggests that people with <a href="https://www.diabetes.org.uk/diabetes-the-basics/related-conditions/haemochromatosis-diabetes#:%7E:text=So%20a%20rise%20of%20iron,GP%20as%20soon%20as%20possible.">high levels of iron</a> are more likely to develop type 2 diabetes. However, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8744124/#:%7E:text=The%20WHO%20has%20recognised%20iron,being%20affected%20with%20this%20condition.">low levels of iron</a> are more of a health concern for the general population. Another potential link regarding red meat could be the way it is cooked. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5521980/">Previous studies</a> have suggested that charred meat, cooked over an open flame or at high temperature, is also linked to an increased risk of developing <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5911789/">type 2 diabetes</a>. Charring meat leads to formation of toxic chemicals such as <a href="https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/heterocyclic-amine#:%7E:text=Heterocyclic%20amines%20are%20aromatic%20compounds,of%20reactions%20called%20Maillard%20reactions.">heterocyclic aromatic amines</a> and harmful compounds like <a href="https://www.healthline.com/nutrition/advanced-glycation-end-products">advanced glycation end products</a>, both of which have been linked to <a href="https://pubmed.ncbi.nlm.nih.gov/21709297/">insulin resistance and type 2 diabetes</a>. <h2>Bye-bye barbecues and bacon butties?</h2> The key message is reduction, rather than avoidance. The UK government nutritional recommendations offer sound advice: limit your combined intake of red and processed meat to no more than <a href="https://www.nhs.uk/live-well/eat-well/food-types/meat-nutrition/#:%7E:text=Red%20meat%20and%20processed%20meat&text=If%20you%20currently%20eat%20more,%2C%20veal%2C%20venison%20and%20goat.">an average of 70g per day</a>. But these guidelines also suggest that red meat can be a valuable source of iron. So, if you decide to stop eating red meat, you should eat alternative sources of iron such as beans, lentils, dark green vegetables and fortified cereals. This needs to be done as part of a carefully planned diet. Non-meat sources of iron are more difficult for our bodies to absorb so should be eaten with a source of vitamin C, found in green vegetables and citrus fruit. The best advice to reduce your risk of developing type 2 diabetes is to maintain a healthy weight – consider losing weight if you have a higher body weight – and be as physically active as possible. A healthy diet should be based on plenty of vegetables, fruit, beans, peas, lentils, nuts and seeds, along with some wholegrain foods, some dairy products, fish and white meat (or vegetarian alternatives) – plus moderate amounts of red meat and minimal processed meat. This will help reduce your risk of type 2 diabetes, <a href="https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating">heart disease</a>, and <a href="https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/does-having-a-healthy-diet-reduce-my-risk-of-cancer">many cancers</a> – as well being more <a href="https://www.bda.uk.com/static/539e2268-7991-4d24-b9ee867c1b2808fc/a1283104-a0dd-476b-bda723452ae93870/one%20blue%20dot%20reference%20guide.pdf">environmentally sustainable</a>. But if you have a penchant for ham sandwiches, rest assured you can continue to indulge as an occasional treat. It’s your overall lifestyle and diet that really matter for your health and risk of developing type 2 diabetes.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/237346/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/duane-mellor-136502">Duane Mellor</a>, Visiting Academic, Aston Medical School, <a href="https://theconversation.com/institutions/aston-university-1107">Aston University</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/does-eating-ham-bacon-and-beef-really-increase-your-risk-of-developing-type-2-diabetes-237346">original article</a>. </div>

Body

Enjoy some hearty sticky beef rib with beurre bosc pear

This sticky beef recipe is messily delightful, with sliced pears for an added health kick to your meal! Serves: 4 to 6 Ingredients Beef <ul> <li>2kg beef short ribs</li> <li>5 litres water</li> <li>3 cups Chinese cooking wine</li> <li>2 cups dark soy</li> <li>1 cup light soy</li> <li>1½ cups white sugar</li> <li>1 cup ginger roughly chopped</li> <li>10 garlic gloves crushed</li> <li>1 bunch of green shallots roughly chopped</li> <li>3 cinnamon quills</li> <li>8 star anise whole</li> <li>1 orange, zest removed</li> </ul> Salad <ul> <li>2 beurre bosc pears pealed and finely sliced</li> <li>1 bunch sea parsley picked</li> <li>1 small kohlrabi, peeled and finely sliced</li> <li>1 lemon</li> <li>Extra virgin olive oil</li> </ul> Sticky sauce <ul> <li>50g sugar</li> <li>50ml Chinese black vinegar or balsamic vinegar</li> </ul> Directions For the beef <ol> <li>Place all ingredients except for the meat in a stockpot and bring to a simmer. Cook for about 15-20 minutes to bring out flavour.</li> <li>To prepare the beef ribs, cut excess fat away and place in the simmering stock for 2½-3 hours, keeping in mind that the beef should be under the stock at all times. It is a good idea to place a piece of baking paper over the top of the beef as this helps keep it submerged.</li> <li>Once cooked, remove from the stove and let the beef steep for about 1 hour.</li> </ol> For the pear and kohlrabi salad <ol> <li>Place sliced pear, kohlrabi, sea parsley and native pepper berry in a bowl.</li> <li>Season with salt, lemon juice and a splash of olive oil. Set aside.</li> </ol> For the sticky sauce <ol> <li>In a pan, add 200ml of braising liquid, Chinese black vinegar and sugar and reduce to a thick sticky sauce.</li> <li>Slice ribs and place on a serving platter, pour over the reduced sauce and garnish with the pear and kohlrabi salad.</li> </ol> Recipe thanks to <a href="http://rediscoverthepear.com.au/">Australian Pears</a>. Republished with permission of <a href="https://www.wyza.com.au/recipes/sticky-beef-rib-and-beurre-bosc-pear.aspx">Wyza.com.au</a>.

Food & Wine

Warm up with delicious slow cooked massaman beef curry

Make sure you leave enough time to cook this delicious recipe. Serves: 6 Prep time: 30 mins Cooking time: 3 hrs 45 mins Ingredients <ul> <li>11/2kg beef chuck steak, trimmed, cut into 4cm pieces</li> <li>2 tbs olive oil</li> <li>1 large brown onion, finely chopped</li> <li>¼ tsp ground cinnamon</li> <li>¼ cup desiccated coconut</li> <li>1/3 cup (114g can) Massaman curry paste</li> <li>400ml can coconut milk</li> <li>½ cup beef stock</li> <li>1kg sweet potato, peeled, chopped into 5cm chunks</li> <li>1 tbs fish sauce</li> <li>1 tbs lime juice</li> <li>1 tbs finely grated palm sugar or brown sugar</li> <li>3 tbs roasted salted peanuts, chopped</li> <li>Steamed jasmine rice, to serve</li> </ul> Method <ol> <li>Preheat oven 130°C fan forced. Season beef with salt and pepper. Heat 2 teaspoons oil in an ovenproof casserole dish over a high heat. Add one third of the beef. Cook, stirring occasionally, for about 3 minutes, or until browned. Remove to a plate. Repeat twice with oil and remaining beef.</li> <li>Reduce heat to medium. Add remaining 2 tsp oil and the onion. Cook, stirring occasionally 3 minutes until soft. Add cinnamon, coconut and curry paste. Cook, stirring 1 minute. Add the coconut milk and stock. Return the beef and any juices, bring to simmer. Press a piece baking paper onto the surface and cover with lid. Transfer to the oven. Cook for 2 hours.</li> <li>Stir in the sweet potato. Cover with paper and lid and cook, in oven a further 11/2 hours until sweet potato is tender. Combine fish sauce, lime juice and sugar and stir into the curry. Scatter over the peanuts. Serve with rice.</li> </ol> Tip: If you don’t have a cast iron casserole dish suitable for both stove top and oven, cook step 1-2 in a frying pan then transfer to an ovenproof dish to cook in the oven. Tip: The curry will keep 3-4 days in a ceramic or glass dish in the fridge. Recipe courtesy of Australian Sweet Potatoes.

Food & Wine

Braised beef short ribs with beans

Try this hearty slow-cooked beef to fill you up on a cold winter's night. Ingredients <ul> <li>4 bone-in beef short ribs (about 800g)</li> <li>2 x 400g cans chopped tomatoes </li> <li>5 carrots, cut into short lengths, halved lengthways</li> <li>1 onion, sliced</li> <li>4 garlic cloves, chopped</li> <li>1 rosemary sprig, leaves finely chopped</li> <li>325g cooked white beans (140g dried)</li> <li>Salt and freshly ground black pepper</li> </ul> Directions 1. Position rack about 12cm from grill and preheat grill. 2. Place short ribs in a roasting tin and grill for 8–10 minutes until well browned on both sides. 3. Preheat oven to 160°C. 4. Add tomatoes, carrots, onion, garlic and rosemary, cover with foil and cook for 3 hours. 5. Stir in beans, cover and cook for another 30 minutes. 6. Using a fork, shred meat away from bones. Season to taste. Image and recipe from <a href="http://t.dgm-au.com/c/185116/69171/1880?u=http://www.booktopia.com.au/one-pan-roasts-molly-shuster/prod9781760522520.html">One Pan Roasts by Molly Shuster</a>, Murdoch Books, RRP $35.00. Republished with permission of <a href="https://www.wyza.com.au/recipes/braised-beef-short-ribs-with-beans.aspx">Wyza.com.au.</a>

Food & Wine

Easy beef and mushroom stroganoff

This version of the classic dish of quick–fried steak with mushrooms shows how vegetables can be used to enhance and ‘stretch’ a modest portion of meat. The result is every bit as special as true stroganoff, and is more in keeping with today's taste for meals that are not dominated by meat. <div id="ingredients">Ingredients <ul class="no-bullet"> <li>2 tablespoons extra virgin olive oil</li> <li>200 g chestnut mushrooms, halved</li> <li>1 red capsicum, seeded and cut into fine strips</li> <li>200 g broccoli, cut into small florets</li> <li>150 ml beef stock</li> <li>1 onion, sliced</li> <li>300 g fillet steak, cut into thin strips</li> <li>2 tablespoons brandy</li> <li>¼ cup horseradish cream (optional)</li> <li>⅔ cup (160 g) sour cream</li> <li>salt and pepper</li> </ul> </div> Preparation <div> <ol> <li>Heat half of the oil in a large saucepan.</li> <li>Add the mushrooms and fry for 2 minutes or until beginning to soften.</li> <li>Stir in the capsicum and broccoli florets and continue to fry, stirring, for 3–4 minutes.</li> <li>Pour in the stock and bring to the boil.</li> <li>Cover the pan, reduce the heat and simmer for 5 minutes or until the broccoli is just tender.</li> <li>Meanwhile, heat the remaining 1 tablespoon of oil in a large frying pan and stir–fry the onion for about 5 minutes or until softened and beginning to brown.</li> <li>Add the strips of beef to the onions and stir–fry for 1 minute or until the beef begins to change colour.</li> <li>Stand safely back from the pan, pour in the brandy and set light to it.</li> <li>As soon as the flames subside, stir in the horseradish cream, if using, and the sour cream.</li> <li>Add the vegetables with their cooking liquid.</li> <li>Stir well, season to taste and serve immediately.</li> <li>A rice pilaff is the traditional Russian accompaniment for stroganoff; tagliatelle is very popular today.</li> <li>Boiled new potatoes are also delicious with this vegetable–rich version.</li> </ol> This article first appeared in <a href="http://www.readersdigest.com.au/recipes/beef-and-mushroom-stroganoff">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRN93V">here’s our best subscription offer.</a> </div> <img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" />

Food & Wine

This beef red wine pie will melt in your mouth

These tasty pies are full of flavour and a great winter warmer! Recipe reproduced with permission. © 2015 National Heart Foundation of Australia. For more healthy recipes visit <a rel="noopener" href="http://www.heartfoundation.org.au/recipes" target="_blank">www.heartfoundation.org.au/recipes</a> or speak to the Heart Foundation’s Health Information Service on 1300 36 27 87. Ingredients 2 tsp peanut oil* 1 large onion, chopped 2 cloves garlic, crushed 1kg beef chuck steak trimmed of all fat and cubed* 2 tbs plain flour 200g Swiss brown mushrooms, quartered 2 tbs fresh thyme chopped 2 tbs fresh parsley chopped 2 sheets canola puff pastry defrosted 1 tbs reduced fat milk* 375ml red wine 375ml reduced salt beef stock 2 carrots thinly sliced 2 tbs reduced salt tomato paste Mashed potato and steamed beans to serve *Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick. Method <div id="ctl00_PlaceHolderMain_ctl10__ControlWrapper_RichHtmlField" class="ms-rtestate-field"> 1. Preheat the oven to 200°C. You will need 6 x 2 cup capacity ovenproof pie dishes. 2. Heat the oil in a large pot, add the onion and cook over a medium heat for 5 minutes or until golden. Add the garlic and the beef and cook for 5 minutes until the beef is browned. 3. Add the flour and tomato paste and cook for a further 2 minutes, stirring constantly. Stir in the red wine and stock and bring to the boil. Add the carrots, mushrooms and chopped thyme. Reduce the heat, cover and simmer for about 1 hour then remove the lid and cook for a further 45 minutes until the beef is tender and the sauce is reduced and thickened. Stir through the parsley, transfer to a bowl and allow the filling to cool completely. 4. Using the top of a pie dish as a guide, cut 6 circles from the pastry, about 2cm larger than the dish. Spoon the cooled filling into the dishes. Brush the edges of each pastry circle with a little water then cover the dishes (damp side down); pressing the pastry to the side of the dish to seal. Cut a small cross in the top of each pie, insert a sprig of thyme and lightly brush with milk. 5. Bake for 20-25 minutes or until the pastry is crisp and golden and the filling is hot. Serve the pies with mashed potato and steamed beans. Would you try this delicious pie? Let us know in the comments below. Republished with permission of <a href="https://www.wyza.com.au/recipes/beef-and-red-wine-pies.aspx">Wyza.com.au</a> </div>

Food & Wine

Warming pork and butterbean stew

Recipe extract from Healthy Eating to Reduce the Risk of Dementia by Margaret Rayman and Katie Sharpe, published by Kyle Books, RRP $24.99. Ingredients <ul> <li>2 tablespoons rapeseed oil</li> <li>600g lean pork, diced</li> <li>1 onion, diced</li> <li>3 garlic cloves, crushed or finely chopped</li> <li>2 sticks celery, thickly sliced</li> <li>2 leeks, thickly sliced</li> <li>1 teaspoon ground coriander</li> <li>1 teaspoon ground cumin</li> <li>1 tablespoon harissa paste</li> <li>2 tablespoons tomato puree</li> <li>400g can chopped tomatoes</li> <li>500ml vegetable stock</li> <li>400g can butterbeans, drained and rinsed</li> <li>2 tablespoons roughly chopped coriander</li> </ul> Method 1. Preheat the oven to 180°C/gas mark 4. 2. Add half the oil to a casserole dish and brown the cubed pork pieces over a medium-high heat. Remove from the pan and set aside. 3. Add the remaining oil to the pan and fry the onion, garlic, celery and leeks over a medium heat until slightly soft, about 3–4 minutes. 4. Return the pork to the pan and add the ground coriander, cumin, harissa paste and tomato puree and fry for a further 2 minutes. Add the chopped tomatoes and stock, bring to the boil and then transfer to the oven. 5. Cook for 50 minutes (or until the pork is tender). Check after 30 minutes and add more water if needed. 6. Add the butterbeans and return to the oven for 5 minutes to heat through. Stir in the fresh coriander and serve. Tips Chosen as a source of: vitamins B6, B12, C, E, folate, selenium, pulses, polyphenols Per serving: 383 kcal; 14.1g fat; 2.7g saturated fat / 4 portions of fruit/vegetables Make your stew into a pie with this Leek and butterbean pie recipe! Also try a Lentil and mushroom bake or a delicious Thai stir-fry with green tea noodles. Republished with permission of <a href="https://www.wyza.com.au/recipes/warming-pork-and-butterbean-stew.aspx">Wyza.com.au.</a>

Food & Wine

Delicious Japanese beef with soba noodles

Invite your friends over for a casual night in and cook this Japanese one–dish meal. Delicious, healthy and impressive looking. Serves: 4 Preparation: 10 minutes Cooking: 15 minutes Ingredients: <ul> <li>½ cup (125 ml) salt–reduced dark soy sauce</li> <li>2 cloves garlic, crushed</li> <li>1 tablespoon cornflour (cornstarch)</li> <li>1 teaspoon wasabi paste</li> <li>500 g (1 lb) lean sirloin steak, trimmed and thinly sliced</li> <li>300 g (10 oz) soba (Japanese buckwheat noodles)</li> <li>2 tablespoons sunflower oil</li> <li>1 large red capsicum (bell pepper), halved, seeded and thinly sliced</li> <li>5 spring onions (scallions), sliced</li> <li>1½ cups (125 g) sliced shiitake mushrooms</li> <li>3 cups (750 ml) dashi stock, made with dashi powder</li> <li>1 sheet nori, cut into thin strips</li> <li>½ cup (15 g) chopped fresh coriander (cilantro) leaves</li> </ul> Preparation: <ol> <li>Put ¼ cup (60 ml) of the soy sauce in a bowl with the garlic, cornflour and wasabi paste and mix well to combine.</li> <li>Add the steak and stir until well coated.</li> <li>Set aside.</li> <li>Cook the noodles in a saucepan of boiling water for about 6 minutes, or until al dente.</li> <li>Drain well and set aside.</li> <li>Heat 1 tablespoon of the sunflower oil in a large wok or large non–stick frying pan over high heat.</li> <li>Add the capsicum, spring onions and mushrooms and stir–fry for 4 minutes, or until the vegetables have softened.</li> <li>Remove to a plate.</li> <li>Heat the remaining oil in the wok, add the steak and stir–fry for about 4 minutes, or until just tender.</li> <li>Remove to a plate.</li> <li>Put the stock and remaining soy sauce into the wok, add the noodles, vegetables, nori and coriander.</li> <li>Toss well, then return the steak to the wok and toss again.</li> <li>Divide the noodles, vegetables and beef among serving bowls and spoon over some of the cooking liquid.</li> <li>Serve immediately.</li> </ol> This recipe first appeared in <a href="http://www.readersdigest.com.au/recipes/japanese-beef-with-soba-noodles">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRN87V">here’s our best subscription offer.</a> <img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" />

Food & Wine

Braised beef short ribs with beans

Serves: 4 INGREDIENTS: 4 bone-in beef short ribs (about 800g) 2 x 400g cans chopped tomatoes 5 carrots, cut into short lengths, halved lengthways 1 onion, sliced 4 garlic cloves, chopped 1 rosemary sprig, leaves finely chopped 325g cooked white beans (140g dried) Salt and freshly ground black pepper DIRECTIONS: <ol> <li>Position rack about 12cm from grill and preheat grill.</li> <li>Place short ribs in a roasting tin and grill for 8–10 minutes until well browned on both sides.</li> <li>Preheat oven to 160°C.</li> <li>Add tomatoes, carrots, onion, garlic and rosemary, cover with foil and cook for 3 hours.</li> <li>Stir in beans, cover and cook for another 30 minutes.</li> <li>Using a fork, shred meat away from bones. Season to taste.</li> </ol> Image and recipe from One Pan Roasts by Molly Shuster, Murdoch Books, RRP $35.00. Written by Wyza. Republished with permission of <a href="https://www.wyza.com.au/recipes/braised-beef-short-ribs-with-beans.aspx">Wyza.com.au.</a>

Food & Wine

Asparagus and beef red curry stir-fry

It’s simple, it’s quick and the best part? It’s delicious. This spicy stir-fry is packed full of flavour and is perfect for those nights where you want a satisfying meal with minimal effort. With asparagus, beef and capsicum, there’s something in here for all tastebuds and chances are, you already have all the ingredients sitting in your pantry already. Ingredients: <ul> <li>2 bunches asparagus, woody ends removed</li> <li>2 tablespoons oil</li> <li>600g rump steak, trimmed and thinly sliced</li> <li>1 red capsicum, sliced</li> <li>2 garlic cloves, crushed</li> <li>2 tablespoons red curry paste (see Tip)</li> <li>1 tablespoon fish sauce</li> <li>1 tablespoon brown sugar</li> <li>6 Kaffir lime leaves, finely shredded</li> <li>25 Thai basil leaves</li> <li>2 long red chillies, sliced thinly diagonally</li> <li>Steamed Jasmine rice and sliced red chillies (optional), to serve</li> </ul> Method: <ol> <li>Cut asparagus into 8cm lengths.</li> <li>Heat oil in a wok or large pan and stir-fry beef strips in batches for 2-3 minutes until browned. Remove from wok and set aside.</li> <li>Add asparagus and capsicum to pan and stir-fry 2-3 minutes.</li> <li>Add garlic and curry paste to pan and stir-fry for 2 minutes. Stir in fish sauce, sugar, lime leaves and 1/3 cup water and bring to a simmer.</li> <li>Return beef to pan and stir-fry for 2 minutes or until heated through. Check flavours and season as needed.</li> <li>Serve immediately with steamed Jasmine rice and, if liked, scatter with sliced red chillies.</li> </ol> Tips: <ul> <li>Curry paste is available from supermarkets and Asian groceries.</li> <li>If cooking for kids, reduce or omit chillies according to their taste.</li> <li>For a delicious vegetarian option substitute sliced marinated tofu for beef, omit fish sauce and choose a vegetarian curry paste.</li> <li>You can add more veggies when you add the capsicum, such as carrot strips, sugar snap peas, broccoli and zucchini strips.</li> <li>Serve with brown rice or other grains such as quinoa, or rice and quinoa mix.</li> <li>For this recipe to be gluten free, avoid using stocks, sauces and condiments containing wheat. Take care to check ingredient labels on all products you use.</li> </ul> Recipe and image courtesy of <a href="http://www.asparagus.com.au/recipe.php?s=asparagus-and-beef-red-curry-stir-fry">Australian Asparagus</a>.

Food & Wine

Beef stroganoff

This classic beef stroganoff is the perfect dish for winter. Ingredients: <ul> <li>¼ cup olive oil</li> <li>500g rump steak, cut into thin strips</li> <li>1 medium brown onion, cut into wedges</li> <li>2 garlic cloves, crushed</li> <li>250g button mushroom, sliced</li> <li>⅓ cup plain flour</li> <li>300ml sour cream</li> <li>2 tablespoon tomato paste</li> <li>½ cup beef stock</li> <li>2 teaspoon paprika</li> <li>2 tablespoon chopped fresh parsley</li> <li>Rice to serve</li> </ul> Method: 1. Heat two teaspoons oil in frypan over high heat. Meanwhile, combine flour, salt, pepper and paprika in large bowl. Toss a third of beef strips through mixture and place in pan and cook until golden brown. Set aside and repeat with remaining oil and beef. 2. Reduce heat to medium and add remaining oil. Add onion, mushrooms and garlic and cook until softened. 3. Add tomato paste, stock and sour cream to pan. Reduce heat and simmer for five minutes. 4. Return steak to pan and stir for a minute or two until well combined and cooked through. Garnish with parsley. Serve with rice or pasta. Related links: <a href="/lifestyle/food-wine/2015/02/chicken-and-leek-pie/">Chicken and leek pie</a> <a href="/lifestyle/food-wine/2015/05/potato-and-leek-soup/">Potato and leek soup</a> <a href="/lifestyle/food-wine/2015/05/beef-and-barley-stew/">Hearty beef and barley stew</a>

Food & Wine

Irish stew

For a healthy and delicious meal you can’t go past this tasty Irish stew – it’s hearty and heart warming. Serves: 6 Ingredients: <ul> <li>1kg lamb neck chops, trimmed</li> <li>¼ cup plain flour</li> <li>¼ cup olive oil</li> <li>2 brown onions, sliced </li> <li>1kg potatoes, peeled, roughly chopped</li> <li>2 carrots, peeled, roughly sliced</li> <li>4 cups beef stock</li> <li>1 cup flat leaf parsley chopped</li> <li>1 tablespoon fresh thyme leaves</li> <li>Salt and pepper</li> </ul> Method: <ol> <li>Cut chops in half. Place flour and salt and pepper in snap-lock bag. Shake well until chops are coated. Transfer chops to plate, saving lour.</li> <li>Heat one-tablespoon oil in large saucepan over medium heat. Add onion and thyme. Cook for three to four minutes or onions are tender. Transfer to bowl.</li> <li>Add 1 tablespoon of oil and increase heat to high. Add half the chops and cook for 4 minutes or until browned on each side. Place on plate and repeat with remaining chops and oil.</li> <li>Layer chops and half the carrots, potatoes and onion mixture in pan. Repat layers with remaining ingredients. Pour stock into pan and bring to boil. Cover and simmer for one and a half hours. Skim fat off when necessary. Remove lid and simmer for half hour or until chops are tender and sauce has thickened. Season with salt and pepper and garnish with parsley. </li> </ol> Related links: <a href="/lifestyle/food-wine/2015/02/chicken-and-leek-pie/">Chicken and leek pie</a> <a href="/lifestyle/food-wine/2014/12/meat-pie/">Meat pie</a> <a href="/lifestyle/food-wine/2015/07/tuna-cannelloni/">Tuna, spinach and ricotta cannelloni</a>

Food & Wine

Teriyaki beef

Serve this recipe with rice or noodles for a quick and easy mid-week meal. Serves: 4 Ingredients: <ul> <li>2 tablespoons oil</li> <li>500g beef fillet, thinly sliced</li> <li>1 onion, cut into wedges</li> <li>1 small red capsicum, sliced</li> <li>1 small green capsicum, sliced</li> <li>2 cloves garlic, crushed</li> <li>1 tablespoon grated fresh ginger</li> <li>1 tablespoon cornflour</li> <li>1 cup unsalted chicken stock</li> <li>¼ cup teriyaki sauce</li> <li>¼ cup mirin</li> </ul> Method: 1. Heat 1 tablespoon of the oil in a wok or frying-pan until hot. Add half the beef, stir-fry for 30 seconds or until it changes colour, remove. Repeat with the remaining oil and beef. 2. Add the onion, red and green capsicum, garlic and ginger and stir-fry for 1 minute. 3. Blend the cornflour with the stock, teriyaki sauce and rice wine, add to the vegetables with the beef and stir-fry for 30 seconds or until sauce has thickened. Recipe courtesy of <a href="http://www.ayam.com/" target="_blank">AYAM</a>.

Food & Wine

Beef massaman curry

Impress family and friends with your cooking skills with this Thai favourite. Serves: 4 Ingredients: <ul> <li>1 tbsp vegetable oil</li> <li>1/3 cup massaman curry paste</li> <li>500g beef fillet, diced into 2cm pieces</li> <li>2 x 270ml cans coconut milk</li> <li>1 large potato, chopped into 2cm pieces</li> <li>1 large onion, finely sliced</li> <li>Roasted peanuts, to garnish (optional)</li> </ul> Method: 1. Heat oil in a large wok or pan over medium-high heat. Add Curry Paste and cook for 1 min or until fragrant. 2. Add beef and continue stirring until beef has browned and coated in paste. 3. Pour in Coconut Milk, mix well and bring to the boil. 4. Add potato and onion, reduce heat to medium and simmer for 20 min until beef and potato are tender. 5. Garnish with peanuts. Serve with steamed rice. Recipe courtesy of <a href="http://www.ayam.com/" target="_blank">AYAM</a>.

Food & Wine

Adam Liaw’s red beef and vegetable curry with fresh herbs

Celebrity chef Adam Liaw shares his no-fuss red beef and vegetable curry recipe. Serves: 4 Ingredients: <ul> <li>2 tbsp vegetable oil</li> <li>1 jar Thai Red Curry Paste (195g)</li> <li>1 can Premium Coconut Cream (400ml)</li> <li>1.5L chicken stock or water</li> <li>¼ cup Fish Sauce</li> <li>1 tbsp sugar</li> <li>4 kaffir lime leaves</li> <li>1 eggplant, halved lengthways and sliced</li> <li>1 zucchini, halved lengthways and sliced</li> <li>1 red capsicum, cut into strips</li> <li>1 red onion, cut into chunks</li> <li>8 spears baby corn, halved</li> <li>2 cups button mushrooms, halved</li> <li>1 cup green beans, cut into 5cm lengths</li> <li>2 cups cherry tomatoes</li> <li>1kg beef topside, sliced very thinly</li> <li>1 cup loosely packed basil leaves</li> <li>30ml lime juice (about 1 lime)</li> <li>Coriander leaves, to serve</li> <li>Steamed rice, to serve</li> </ul> Method: 1. Heat the oil in a large pot and fry the curry paste for a few minutes, stirring occasionally until the paste is very fragrant. Add about 100ml of the coconut cream and continue to fry for a further 5 minutes. Add the stock or water and bring to the boil. Add the fish sauce, sugar and lime leaves. Boil for 5-10 minutes until the top of the liquid starts to take on an oily shine. 2. Add the vegetables and return to a simmer. Simmer for 5 minutes until the vegetables begin to soften, and add the beef and simmer for a further 10 minutes until the beef is cooked through. Stir through the remaining coconut cream, then stir through the basil leaves and lime juice. Scatter with coriander and serve with steamed rice. Recipe courtesy of <a href="http://www.ayam.com/" target="_blank">AYAM</a>. Image courtesy of Hachette Publishing.

Food & Wine

Hickory-smoked beef short ribs

These delicious hickory-smoked beef short ribs can be served sliced off the bone or caveman style on the bone. Serve with a side of mac and cheese and cornbread in winter, or with a side salad or spicy coleslaw in summer. Serves: 4 Ingredients: <ul> <li>2 racks beef short ribs (4-5 bones per rack)</li> <li>2 tablespoons peanut oil (or olive oil)</li> <li>100 g unsalted butter</li> </ul> For the rub <ul> <li>2 tablespoons freshly cracked black pepper</li> <li>2 tablespoons kosher salt</li> <li>2 tablespoons brown sugar</li> <li>1 tablespoon onion powder</li> <li>1 tablespoon garlic powder</li> <li>1 tablespoon smoked paprika</li> </ul> Method: 1. Preheat the barbecue smoker to 140°C. 2. Remove the silver skin from the top of the short ribs and also remove the membrane from underside of the beef ribs. Massage the oil onto all sides of the ribs to apply a light coating. 3. Combine the rub mixture in a small bowl or container, then evenly apply to the oiled ribs. Depending on the size of the ribs, more mixture may be required. Ensure all areas of the rib meat is covered with rub, concentrating on the top and sides of the meat and then the underside. 4. Place the ribs bone down in the barbecue smoker and add hickory wood chips or chunks in small batches in the first 2 hours, being careful to ensure a constant but light and even smoke. 5. Allow the ribs to cook for a further 1 hour (3 hours total), then remove from the smoker and double-wrap with foil and butter. Cook in the foil for a further 3 hours. 6. Remove the beef ribs from barbecue and carefully open the foil to expel some steam to prevent further cooking. Lightly close the foil back over the ribs and rest for 20 minutes before slicing and serving. <img width="174" height="191" src="https://oversixtydev.blob.core.windows.net/media/43922/ribs-cover_174x191.jpg" alt="Ribs Cover" style="float: right;"/> This is an extract from Ribs, New Holland Publishers RRP $45.00 available from all good bookstores or online, www.newhollandpublishers.com.

Food & Wine

Sticky beef ribs

This dish is a macadamia extravaganza using macadamias in both the sauce and the sprinkle and macadamia oil in the dressing. Bulgolgi sauce is a macadamia twist on a traditional Korean sauce and equally delicious when used as a marinade or for dipping these delicious sticky beef ribs. Serves: 6 Ingredients: Ribs <ul> <li>1.8 kg beef short ribs, cut into 7cm pieces</li> <li>5cm piece ginger, sliced</li> <li>4 cloves garlic</li> <li>1 onion, quartered</li> <li>1/3 cup soy sauce</li> </ul> Macadamia bulgolgi sauce <ul> <li>½ cup roasted macadamias</li> <li>2 tablespoons Korean bean paste</li> <li>1 tablespoon crushed chilli paste (sambal oelek), or to taste</li> <li>2-3 cloves garlic, peeled</li> <li>¼ cup rice wine</li> <li>3 tablespoons soy sauce</li> <li>2 teaspoons caster sugar, or to taste</li> <li>3 tablespoons macadamia oil</li> </ul> Macadamia, chilli and coconut sprinkle <ul> <li>¼ cup raw macadamias, finely chopped</li> <li>¼ cup shredded coconut</li> <li>1 tablespoon crushed dried chilli, or to taste</li> <li>2 teaspoons macadamia oil</li> </ul> Macadamia oil and lime dressing <ul> <li>¼ cup macadamia oil</li> <li>1 teaspoon Dijon mustard</li> <li>1-2 cloves garlic, crushed</li> <li>1 teaspoon lime zest, finely grated</li> <li>2 tablespoons lime juice</li> <li>½ teaspoon sugar</li> <li>salt to taste</li> </ul> Crisp vegetable, watercress and herb salad* <ul> <li>watercress or salad leaves</li> <li>daikon, julienned</li> <li>cucumber, julienned</li> <li>enoki mushrooms, julienned</li> <li>coriander leaves</li> </ul> Method: 1. Place the ribs in a large saucepan and cover with water. Bring to the boil, reduce heat and simmer for 10 minutes. Skim any scum that rises to the surface, add remaining ingredients and continue to simmer for 1½ hours. Remove ribs and set aside on a baking tray in a single layer, reserving ¼ cup of cooking liquid. 2. Make the Bulgolgi sauce by placing all ingredients in the bowl of a food processor and processing until smooth. Add more sugar for a sweeter sauce and more chilli for a spicier sauce. 3. Preheat oven to 180°C. Mix half the bulgolgi sauce with the reserved cooking liquid and brush each rib generously. Place ribs in the oven and bake for 20-25 minutes, basting after 15 minutes with any leftover sauce, until the ribs are bubbling. 4. Meanwhile prepare the sprinkle by preheating oven to 180°C and combining all ingredients thoroughly in a bowl. Line a baking tray with baking paper and spread the sprinkle over in an even layer. Place in the oven and cook for 10-12 minutes, until golden. 5. For the dressing, place all ingredients in a jar and shake to combine. Place all salad ingredients in a bowl and toss through the dressing. 6. Serve the ribs with the sprinkle, salad and remaining bulgolgi sauce. * You can use any crisp salad leaves, herbs and vegetables of your choice in this salad Recipe courtesy of <a href="http://www.australian-macadamias.org/consumer/" target="_blank">Australian Macadamias</a>.

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