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Is red meat bad for you? And does it make a difference if it’s a processed burger or a lean steak?

<a href="https://theconversation.com/profiles/katherine-livingstone-324808">Katherine Livingstone</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> A juicy burger is a staple in many Australians’ diet. Yet research shows regularly eating red meat can increase your risk of developing <a href="https://academic.oup.com/eurheartj/advance-article/doi/10.1093/eurheartj/ehad336/7188739?searchresult=1">type 2 diabetes, heart disease</a> and <a href="https://www.thelancet.com/journals/lanonc/article/PIIS1470-2045(15)00444-1/fulltext">certain cancers</a>. But is eating a beef burger worse for your health than eating a lean grass-fed steak? And how much red meat should we really be eating? <h2>Types of red meat</h2> First of all, it’s good to clarify that <a href="https://www.who.int/publications/i/item/9789240074828">red meat</a> refers to all mammalian muscle meat. So that includes beef, lamb, pork, veal, mutton and goat. Then we can distinguish red meat types by how the animal has been raised and how the meat is processed. Here are some key terms to know. Conventional meat, also called grain-fed, is meat from animals that are grass-fed for part of their lives and then given a grain-based diet for the remainder. Most red meat available in major supermarkets is grain-fed. Grass-fed meat comes from animals that have grazed on pasture for their entire lives. This means grass-fed meat tends to have higher levels of unsaturated fats than conventional meat, and is why some <a href="https://www.mdpi.com/2304-8158/11/5/646">research</a> suggests it’s healthier. Grass-fed meat is also likely to cost more. Organic meat is seen as a premium product as it has to meet <a href="https://www.agriculture.gov.au/biosecurity-trade/export/controlled-goods/organic-bio-dynamic/national-standard">government standards</a> for organic produce. For example, meat labelled as organic cannot use synthetic pesticides or use hormones or antibiotics to stimulate growth. Processed meats have been preserved by smoking, curing or salting, or by adding chemical preservatives. Examples include sausages, ham, bacon and hot dogs. <h2>What is the nutritional value of red meat?</h2> <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/lean-meat-and-poultry-fish-eggs-tofu-nuts-and-seeds-and">Red meat</a> contains many nutrients that are important for health, including protein, vitamin B12, iron and zinc. Red meat is a good source of iron and zinc as they are more easily absorbed by the body from meat than from plant foods. Red meat is often high in saturated fats, but this can <a href="https://www.foodstandards.gov.au/science/monitoringnutrients/ausnut/ausnutdatafiles/Pages/foodnutrient.aspx">range widely</a> from less than 1% to over 25% depending on the cut and whether it’s trimmed of fat or not. Minced meat typically ranges from 2% to 9% saturated fat depending on whether its extra lean or regular. To limit intake of saturated fats, opt for leaner mince and leaner cuts of meat, such as pork tenderloins or beef steak with the fat trimmed off. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5243954/">Wagyu beef</a> (which simply translates to Wa = Japanese and Gyu = cow) has been touted as a healthier alternative to conventional red meat, as it tends to be higher in unsaturated fats. But research is limited, and ultimately it still contains saturated fat. Processed meats, such as bacon, salami and sausages, contain beneficial nutrients, but they are also high in saturated fat, sodium and contain preservatives. <h2>Is red meat bad for your health? And does the type matter?</h2> It’s widely reported eating too much red meat is bad for your health, because it can increase your risk of heart disease, type 2 diabetes and some cancers. But most of the evidence for this comes from observational studies, which cannot determine whether red meat intake actually causes the condition. Most evidence is observational because it’s simply not ethical or feasible to ask someone to eat large amounts of meat every day for many years to see if they develop cancer. So let’s take a look at the evidence: Heart disease and type 2 diabetes In a <a href="https://www.nature.com/articles/s41591-022-01968-z">review</a> of 37 observational studies, the authors found weak evidence of an association between eating unprocessed red meat and heart disease and type 2 diabetes. But for processed meat, a recent <a href="https://academic.oup.com/eurheartj/article/44/28/2626/7188739">review</a> showed that for each additional 50g of processed meat consumed per day, the risk of heart disease increased by 26% and the risk of type 2 diabetes increased by 44%, on average. Cancer Leading international organisations have declared there’s strong evidence consumption of red and processed meat <a href="https://www.wcrf.org/diet-activity-and-cancer/cancer-prevention-recommendations/limit-red-and-processed-meat/">increases the risk of colorectal cancer</a>. For example, in a <a href="https://academic.oup.com/ije/article/49/1/246/5470096">study</a> of nearly 500,000 people, each additional 50g of red meat consumed per day increased the risk of colorectal cancer by 18%. And each additional 25g of processed meat consumed per day, equivalent to a slice of ham, increased the risk by 19%. While <a href="https://pubmed.ncbi.nlm.nih.gov/34455534/">research</a> has linked consumption of red and processed meat with increased risk of other types of cancer, such as lung, pancreatic and breast, the evidence is not consistent. It also matters how red meat is cooked. For example, cooking a steak over a high heat, especially an open flame, chars the outside. This causes <a href="https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet">chemical compounds</a> to form that have been shown to cause cancer in very high doses in animal models, and some studies in humans have found an <a href="https://aacrjournals.org/cebp/article/16/12/2664/260099/Meat-and-Meat-Mutagen-Intake-and-Pancreatic-Cancer">association</a> with increased cancer rates. When it comes to how the animal was raised or its breed, based on current evidence, it’s unlikely the nutritional differences will have a substantial impact on human health. But research is limited in this area. <h2>How much red meat should you eat?</h2> Our national <a href="https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55a_australian_dietary_guidelines_summary_book.pdf">dietary guidelines</a> recommend the average adult eats a maximum of 455g of cooked lean red meat per week (or less than 65g a day, equivalent to one small lamb chop). This is also what’s recommended by the national <a href="https://www.cancer.org.au/cancer-information/causes-and-prevention/diet-and-exercise/meat-and-cancer-risk">Cancer Council</a>. For heart health specifically, the national <a href="https://www.heartfoundation.org.au/getmedia/d5b9c4a2-8ccb-4fe9-87a2-d4a34541c272/Nutrition_Position_Statement_-_MEAT.pdf">Heart Foundation</a> recommends eating less than 350g of cooked, unprocessed red meat per week (or less than 50g a day). Many dietary guidelines around the world now also recommend limiting red meat consumption for environmental reasons. To optimise both human nutrition and planetary health, the <a href="https://eatforum.org/lancet-commission/eatinghealthyandsustainable/">EAT-Lancet commission</a> recommends consuming no more than 98g a week of red meat and very low intakes of processed meat. <h2>So what does all of this mean for your diet?</h2> The bottom line is that red meat can still be enjoyed as part of a <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/lean-meat-and-poultry-fish-eggs-tofu-nuts-and-seeds-and">healthy diet</a>, if not eaten in excess. Where possible, opt for unprocessed or lean cuts, and try to grill less and roast more. Consider swapping red meat for lean chicken or fish occasionally too. If you are looking for alternatives to meat that are better for your health and the environment, minimally processed plant-based alternatives, such as tofu, beans and lentils, are great options.<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/207927/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/katherine-livingstone-324808">Katherine Livingstone</a>, NHMRC Emerging Leadership Fellow and Senior Research Fellow at the Institute for Physical Activity and Nutrition, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> Image credits: Getty Images 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/is-red-meat-bad-for-you-and-does-it-make-a-difference-if-its-a-processed-burger-or-a-lean-steak-207927">original article</a>.

Food & Wine

"Straight to jail!": Woman berated for “barbaric” steak video

A woman has horrified online users after she shared a video of her cooking a steak in a toaster. Juliette shared her bizarre method on TikTok under the username @itsmeju1iette, captioning the clip: "Cooking steak for my boyfriend." She wrote "How to cook steak," across the video. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7838831/tiktok-steak-2.jpg" alt="" data-udi="umb://media/aad6f49f34fb4258b42574506b98336c" /> It showed her placing two pieces of steak into the toaster, then slathering it in sauce and eating it. The clip has been viewed over 10 million times. One user questioned: "How do you clean the toaster?" while many others were disgruntled to see she had not seasoned her meat “properly”. "This is so barbaric it's not even funny," one angry user wrote. "Straight to jail!" another said. Another added: "I'm physically upset," added someone else. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7838829/tiktok-steak-1.jpg" alt="" data-udi="umb://media/12efd32f18a74140ac2acd3856062b80" /> "How to not cook steak," one user wrote. Juliette has had viral clips before, with one reaching over 24 million views that shows her humorously demonstrating how to boil ice in a saucepan. "My grandma's secret recipe! [Please] don’t share with anyone," she captioned the video.

Food & Wine

How steak became manly and salads became feminine

When was it decided that <a href="https://www.theatlantic.com/business/archive/2015/09/food-gender-marketers-yogurt-women-chicken-men/405703/">women prefer some types of food</a> – yogurt with fruit, salads and white wine – while men are supposed to gravitate to chili, steak and bacon? In my new book, “<a href="https://www.goodreads.com/book/show/43726541-american-cuisine">American Cuisine: And How It Got This Way</a>,” I show how the idea that women don’t want red meat and prefer salads and sweets didn’t just spring up spontaneously. Beginning in the late 19th century, a steady stream of dietary advice, corporate advertising and magazine articles created a division between male and female tastes that, for more than a century, has shaped everything from dinner plans to menu designs. A separate market for women surfaces Before the Civil War, the whole family ate the same things together. The era’s best-selling household manuals and cookbooks never indicated that husbands had special tastes that women should indulge. Even though “<a href="https://academic.oup.com/jsh/article-abstract/48/1/1/947457">women’s restaurants</a>” – spaces set apart for ladies to dine unaccompanied by men – were commonplace, they nonetheless served the same dishes as the men’s dining room: offal, calf’s heads, turtles and roast meat. Beginning in the 1870s, shifting social norms – like the entry of women into the workplace – <a href="https://theconversation.com/in-americas-sandwiches-the-story-of-a-nation-86649">gave women more opportunities to dine without men</a> and in the company of female friends or co-workers. As more women spent time outside of the home, however, they were still expected to congregate in gender-specific places. Chain restaurants geared toward women, such as <a href="https://restaurant-ingthroughhistory.com/2008/08/27/when-ladies-lunched-schraffts/">Schrafft’s</a>, proliferated. They created alcohol-free safe spaces for women to lunch without experiencing the rowdiness of workingmen’s cafés or <a href="https://restaurant-ingthroughhistory.com/2011/09/06/lunch-and-a-beer/">free-lunch bars</a>, where patrons could get a free midday meal as long as they bought a beer (or two or three). It was during this period that the notion that some foods were more appropriate for women started to emerge. Magazines and newspaper advice columns identified fish and white meat with minimal sauce, as well as new products like packaged cottage cheese, as “female foods.” And of course, there were desserts and sweets, which women, supposedly, couldn’t resist. You could see this shift reflected in old Schrafft’s menus: a list of light main courses, accompanied by elaborate desserts with ice cream, cake or whipped cream. Many menus <a href="https://restaurant-ingthroughhistory.com/2008/08/27/when-ladies-lunched-schraffts/">featured more desserts than entrees</a>. By the early 20th century, women’s food was commonly described as “<a href="https://books.google.com/books?id=nzN3bRRIH-gC&pg=PA56&lpg=PA56&dq=dainty+women%27s+food&source=bl&ots=CL96BjXjf6&sig=ACfU3U3Li5Ts_UqW3lKpI3C90kJxniiJzw&hl=en&sa=X&ved=2ahUKEwis0q3O2LLlAhWsmeAKHanXBRcQ6AEwDHoECAcQAQ#v=onepage&q=dainty%20women's%20food&f=false">dainty</a>,” meaning fanciful but not filling. Women’s magazines included <a href="https://c8.alamy.com/comp/HNM1A7/1928-british-advertisement-for-my-lady-tinned-fruit-salad-HNM1A7.jpg">advertisements</a> for typical female foodstuffs: salads, colorful and shimmering Jell-O mold creations, or fruit salads decorated with marshmallows, shredded coconut and maraschino cherries. At the same time, self-appointed men’s advocates complained that women were inordinately fond of the very types of decorative foods being marketed to them. In 1934, for example, a male writer named Leone B. Moates wrote an article in House and Garden <a href="https://books.google.com/books?id=3AKLDwAAQBAJ&pg=PT299&lpg=PT299&dq=%22Leone+B.+Moates%22&source=bl&ots=6aAZiExudB&sig=ACfU3U015psSPEEQ5t7IA5wgNBqM0mNLmw&hl=en&sa=X&ved=2ahUKEwi_ksaw3rLlAhVinuAKHUZYBU8Q6AEwAHoECAMQAQ#v=onepage&q=%22Leone%20B.%20Moates%22&f=false">scolding wives</a> for serving their husbands “a bit of fluff like marshmallow-date whip.” Save these “dainties” for ladies’ lunches, he implored, and serve your husbands the hearty food they crave: goulash, chili or corned beef hash with poached eggs. Pleasing the tastes of men Writers like Moates weren’t the only ones exhorting women to prioritize their husbands. The 20th century saw a proliferation of cookbooks telling women to give up their favorite foods and instead focus on pleasing their boyfriends or husbands. The central thread running through these titles was that if women failed to satisfy their husbands’ appetites, their men would stray. You could see this in midcentury ads, like the one showing an irritated husband saying “Mother never ran out of Kellogg’s Corn Flakes.” But this fear was exploited as far back as 1872, which saw the publication of a cookbook titled “<a href="https://books.google.com/books/about/How_to_Keep_a_Husband_Or_Culinary_Tactic.html?id=kuWlmgEACAAJ">How to Keep a Husband, or Culinary Tactics</a>.” One of the most successful cookbooks, “‘The Settlement’ Cook Book,” first published in 1903, was subtitled “The Way to a Man’s Heart.” It was joined by recipe collections like 1917’s “<a href="https://books.google.com/books?id=rPWI6Hy4yIYC&printsec=frontcover&dq=%22A+Thousand+Ways+to+Please+a+Husband%22&hl=en&newbks=1&newbks_redir=0&sa=X&ved=2ahUKEwiF0vrT0LLlAhVBSN8KHZn_BA8Q6AEwAHoECAAQAg#v=onepage&q=%22A%20Thousand%20Ways%20to%20Please%20a%20Husband%22&f=false">A Thousand Ways to Please a Husband</a>” and 1925’s “<a href="https://kalesijablog.wordpress.com/2013/08/20/history-of-feed-the-brute/">Feed the Brute!</a>” This sort of marketing clearly had an effect. In the 1920s, one woman wrote to General Mills’ fictional spokeswoman, “Betty Crocker,” <a href="https://books.google.com/books?id=qctXdfqJo50C&printsec=frontcover&dq=Paradox+of+Plenty&hl=en&newbks=1&newbks_redir=0&sa=X&ved=2ahUKEwipiY-R0LLlAhUCT98KHX5WBmUQ6AEwAXoECAMQAg#v=onepage&q=Paradox%20of%20Plenty&f=false">expressing fear</a> that her neighbor was going to “capture” her husband with her fudge cake. Just as women were being told they needed to focus on their husbands’ taste buds over their own – and be excellent cooks, to boot – men were also saying that they didn’t want their wives to be single-mindedly devoted to the kitchen. As Frank Shattuck, the founder of Schrafft’s, <a href="https://www.nytimes.com/1937/03/15/archives/frank-g-shattuck-of-schraffts-dies-founder-of-company-operating.html">observed in the 1920s</a>, a young man contemplating marriage is looking for a girl who is a “good sport.” A husband doesn’t want to come home to a bedraggled wife who has spent all day at the stove, he noted. Yes, he wants a good cook; but he also wants an attractive, “fun” companion. It was an almost impossible ideal – and advertisers quickly capitalized on the insecurities created by the dual pressure wives felt to please their husbands without looking like they’d worked too hard doing so. <a href="https://books.google.com/books?id=3AKLDwAAQBAJ&newbks=1&newbks_redir=0&lpg=PT287&dq=american%20cuisine%20freedman%20grand%20appliance%20cooking%20in%20the%20grand%20manner&pg=PT294#v=onepage&q=american%20cuisine%20freedman%20grand%20appliance%20cooking%20in%20the%20grand%20manner&f=false">A 1950 brochure</a> for a cooking appliance company depicts a woman wearing a low-cut dress and pearls showing her appreciative husband what’s in the oven for dinner. The woman in the ad – thanks to her new, modern oven – was able to please her husband’s palate without breaking a sweat. The 1970s and beyond Beginning in the 1970s, dining changed dramatically. Families <a href="https://www.nytimes.com/1985/10/30/garden/new-american-eating-pattern-dine-out-carry-in.html">started spending more money eating out</a>. More women working outside the home meant meals were less elaborate, especially since men remained loathe to share the responsibility of cooking. <a href="https://www.thedailybeast.com/an-excerpt-about-the-1970s-from-paul-freedmans-new-book-american-cuisine-and-how-it-got-this-way">The microwave</a> encouraged alternatives to the traditional, sit-down dinner. The women’s movement destroyed lady-centered luncheonettes like Schrafft’s and upended the image of the happy housewife preparing her condensed soup casseroles or Chicken Yum Yum. Yet as food historians <a href="https://www.theatlantic.com/magazine/archive/2013/11/chefs-gone-wild/309519/">Laura Shapiro</a> and <a href="https://www.ucpress.edu/book/9780520234406/paradox-of-plenty">Harvey Levenstein</a> have noted, despite these social changes, the depiction of male and female tastes in advertising has remained surprisingly consistent, even as some new ingredients and foods have entered the mix. Kale, quinoa and other healthy food fads are gendered as “female.” Barbecue, <a href="http://www.southerncultures.org/article/every-ounce-a-mans-whiskey-bourbon-in-the-white-masculine-south/">bourbon</a> and “<a href="https://www.theatlantic.com/magazine/archive/2013/11/chefs-gone-wild/309519/">adventurous foods</a>,” on the other hand, are the domain of men. <iframe width="440" height="260" src="https://www.youtube.com/embed/QNpfJNaRPGo?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe> Actor Matthew McConaughey stars in a Wild Turkey bourbon commercial from 2017. <a href="https://www.nytimes.com/2007/08/09/fashion/09STEAK.html">A New York Times article from 2007</a> noted the trend of young women on first dates ordering steak. But this wasn’t some expression of gender equality or an outright rejection of food stereotyping. Instead, “meat is strategy,” as the author put it. It was meant to signal that women weren’t obsessed with their health or their diet – a way to reassure men that, should a relationship flower, their girlfriends won’t start lecturing them about what they should eat. Even in the 21st century, echoes of cookbooks like “The Way to a Man’s Heart” resound – a sign that it will take a lot more work to get rid of the fiction that some foods are for men, while others are for women.<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; text-shadow: none !important;" src="https://counter.theconversation.com/content/124147/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/paul-freedman-306213">Paul Freedman</a>, Chester D. Tripp Professor of History, <a href="http://theconversation.com/institutions/yale-university-1326">Yale University</a> This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-steak-became-manly-and-salads-became-feminine-124147">original article</a>.

Food & Wine

Perfect summer meal: Barbecued tuna steaks with walnut sauce

Serves 4. This quick, simple dish showcases meaty tuna with a walnut sauce based on tarator, a Middle Eastern sauce often served with fish in Lebanon and Syria. Freshness is the key and Californian walnuts work best for this moreish sauce. Ingredients <ul> <li>4 x 180g sashimi-grade tuna steaks (see notes)</li> <li>Sea salt and freshly ground black pepper, to taste</li> <li>⅓ cup extra virgin olive oil</li> <li>100g wild or baby rocket, washed and dried</li> <li>1 lemon, quartered</li> </ul> Walnut Sauce <ul> <li>100g shelled walnuts</li> <li>1 clove garlic, finely chopped</li> <li>1 slice stale white bread, soaked in water</li> <li>1 tablespoon white wine vinegar</li> <li>3 teaspoons lemon juice</li> <li>⅓ cup extra virgin olive oil</li> <li>Salt flakes and freshly ground black pepper, to taste</li> </ul> Directions 1. Place the walnuts and garlic in a food processor. Squeeze the water out of the bread and add to the walnuts. Pulse until walnuts are finely chopped. Add vinegar, lemon juice, oil, salt and pepper and pulse to combine. Chill until ready to serve. 2. Heat a barbecue or char-grill plate. 3. Brush the steaks with some of the olive oil and sprinkle with salt and pepper. Cook the steaks for 3 minutes on one side, then turn and cook the other side for 1 minute, so that they are still pink in the centre, or until cooked to your liking. Rest fish in a warm place for a few minutes before serving. 4. Meanwhile, arrange rocket leaves on plates, drizzle with remaining olive oil. 5. Place a steak on top and spoon walnut sauce over each steak. Serve with a lemon wedge. Tips <ul> <li>Remove the fish from the fridge 20-30 minutes before you cook it, to allow it to come to room temperature, this is particularly important if it is being served rare in the centre.</li> <li>Sashimi-grade fish is normally sold trimmed, if it is not, trim off any skin and dark muscle before cooking.</li> <li>Alternative species: Albacore, bonito, mackerel, salmon, striped marlin, swordfish.</li> </ul> Republished with permission of <a href="https://www.wyza.com.au/recipes/barbecued-tuna-steaks-with-walnut-sauce.aspx">Wyza.com.au.</a>

Food & Wine

One pan chicken and cauliflower hash

Serves 1 Healthy recipe blogger <a href="http://www.rfhb.com.au/">Lilian Dikmans</a> shares a healthy and satisfying meal for when you're short on time. "I threw this together yesterday for a quick lunch and it ended up tasting better than I expected ... so I thought I'd share it with you! I'm a big fan of one pan meals because I'm impatient and I hate doing dishes. This is one of those meals that's quick, healthy and satisfying with a decent serve of protein and good fats. I'm not normally a fan of cauliflower, but when it's pan-fried, grilled or roasted with some nice olive oil and spices, I love it. You could use broccoli instead if you prefer. You could also make this ahead of time and take it to work for lunch. I think it would taste ok cold or reheated. If you're vegetarian or vegan, you could leave out the chicken and increase the amount of cauliflower. If you're going to do this, I'd also add some extra pepitas and tahini for extra plant-based protein (because cauliflower isn't the most satisfying vegetable on its own)." Ingredients <ul> <li>1 - 2 free range chicken thighs </li> <li>1/4 head of cauliflower</li> <li>1/4 teaspoon smoked paprika</li> <li>Pinch of cinnamon powder</li> <li>Pinch of chilli powder</li> <li>Sea salt</li> <li>Black pepper</li> <li>Olive oil</li> <li>Tahini</li> <li>Small handful of pepitas</li> <li>Small handful of fresh dill</li> </ul> Method <ol> <li>Heat a frypan over a medium heat. While the pan is heating up, cut the chicken into thin strips and cut the cauliflower into slices about 0.5cm thick (this will speed up the cooking time).</li> <li>Add a drizzle of olive oil to the pan and throw in the chicken, cauliflower, paprika, cinnamon, chilli and a good pinch of sea salt and cracked black pepper. Stir everything together to coat in the spices and fry until the chicken is cooked through and the cauliflower is browned on both sides.</li> <li>Tip the chicken and cauliflower onto a plate, drizzle over a few dollops of tahini and top with the pepitas and fresh dill.</li> </ol> Republished with permission of <a href="https://www.wyza.com.au/recipes/one-pan-chicken-and-cauliflower-hash-ld.aspx">Wyza.com.au.</a>

Food & Wine

Enjoy a nutritious roasted whole cauliflower with tahini yoghurt and chermoula

A spectacular yet simple dish of roasted cauliflower that’s complimented with creamy yoghurt and a vibrant, lemony and herbaceous chermoula dressing. The addition of pickled red onion finishes the meal perfectly. Serves: 4 Benefits <ul> <li style="font-weight: 400;">ENERGY BOOSTING</li> <li style="font-weight: 400;">HEALTHY DIGESTION</li> <li style="font-weight: 400;">PURELY DELICIOUS</li> </ul> Ingredients <ul> <li style="font-weight: 400;">1 whole cauliflower</li> <li style="font-weight: 400;">extra virgin olive or avocado oil to drizzle</li> <li style="font-weight: 400;">generous pinch of sea salt</li> <li style="font-weight: 400;">2 red onions, thinly sliced</li> <li style="font-weight: 400;">2 lemons, juiced </li> <li style="font-weight: 400;">500 ml (2 cups/16 fl oz) thick Greek yoghurt </li> <li style="font-weight: 400;">2 tablespoons tahini</li> <li style="font-weight: 400;">pomegranate and pistachio to garnish</li> <li style="font-weight: 400;">chermoula (see below)</li> </ul> Method <ul> <li style="font-weight: 400;">PREHEAT your oven to 200°C (400°F) fan-forced.</li> <li style="font-weight: 400;">DRIZZLE cauliflower with a generous amount of olive oil and season with sea salt.</li> <li style="font-weight: 400;">ROAST for 45 minutes until golden and slightly charred on the surface, then remove from the oven. Combine red onion, the juice of 2 lemons and a pinch of salt. Massage through and allow to pickle for 15 minutes.</li> <li style="font-weight: 400;">COMBINE yoghurt and tahini then spread onto a serving platter and top with the whole roasted cauliflower. </li> <li style="font-weight: 400;">DRIZZLE over a little chermoula dressing and garnish with pickled red onion, pomegranate and pistachio. Serve and enjoy.</li> </ul> Inspiration Cranberries can be used in place of pomegranate. Add a handful of chopped green olives and capers. Serve with yoghurt flat bread or with good crusty rye sourdough. Chermoula This herbaceous chermoula dressing makes the perfect accompaniment to your roasted cauliflower. Any leftovers can be used as a pasta sauce or salad dressing. Makes: 1 Jar Ingredients <ul> <li style="font-weight: 400;">1 bunch coriander (cilantro), chopped</li> <li style="font-weight: 400;">1 bunch parsley, chopped</li> <li style="font-weight: 400;">½ lemon, juiced</li> <li style="font-weight: 400;">1 clove garlic, smashed</li> <li style="font-weight: 400;">60 ml (• cup/2 fl oz) extra virgin olive or avocado oil</li> </ul> Method <ul> <li style="font-weight: 400;">COMBINE coriander, parsley, lemon juice, garlic and olive oil.</li> <li style="font-weight: 400;">BLEND until smooth, adding more olive oil if required for consistency. </li> <li style="font-weight: 400;">SERVE and enjoy with roasted cauliflower.</li> </ul> This recipe is from Teresa’s new plant-based cookbook ‘<a href="https://j7rr69opun380owk-2321186860.shopifypreview.com/products_preview?preview_key=99280db5e6f397e27a240c3507413de4">Earth To Table</a>’ for Meat Free Week 2019. The campaign runs from 23-29 September in support of Bowel Cancer Australia. See<a href="https://www.meatfreeweek.org/"> meatfreeweek.org</a> to sign up. Teresa Cutter, founder of<a href="https://thehealthychef.com/"> The Healthy Chef</a>, is an author, nutritionist and classically trained chef. You can find more of Cutter’s tips and recipes on her<a href="http://www.thehealthychef.com/"> website</a> and in her<a href="https://thehealthychef.com/pages/cookbooks"> Cookbooks</a>,<a href="https://itunes.apple.com/app/apple-store/id1019047858?mt=8"> Healthy Recipes App</a>,<a href="https://itunes.apple.com/au/book/id1029254909"> eBooks</a>,<a href="https://www.facebook.com/healthychefteresacutter/"> Facebook</a> and<a href="https://www.instagram.com/teresacutter_healthychef/"> Instagram.</a>

Food & Wine

Bursting with flavour: Cauliflower steaks with feta

<div class="article-body"> If you're looking for a new light meal, the cauliflower base of this recipe has loads of health benefits - plus it's beautifully seasoned with za'atar and chipotle flakes. Serves: 2 Ingredients <ul> <li>1 large cauliflower</li> <li>2 tablespoons extra virgin olive oil</li> <li>2 teaspoons za’atar</li> <li>Sea salt and freshly ground black pepper</li> </ul> To serve <ul> <li>150g feta cheese, crumbled</li> <li>2 teaspoons chipotle chilli flakes</li> <li>2 tablespoons extra virgin olive oil</li> <li>1 tablespoon fresh oregano leaves</li> </ul> Directions <ol> <li>Preheat the oven to 200°C/180°C fan-forced.</li> <li>Line a baking sheet with non-stick baking paper.</li> <li>Take the cauliflower and turn it stalk up on a chopping board. You want to get two cauliflower steaks, each about 2 centimetres thick, with the stalk holding them together.</li> <li>Slice off the side florets and save those for another day - to make cauliflower rice or eat as crudités, for example.</li> <li>Put the two steaks side by side on the baking paper and drizzle with the oil and za’atar. Rub with your hands to make sure both sides are evenly covered and add a little salt and pepper.</li> <li>Cook in the oven for 20 to 25 minutes. The steaks should be golden brown and starting to char around the edges.</li> <li>To serve, cover each steak with feta, sprinkle with chilli flakes, drizzle with olive oil and scatter with oregano.</li> </ol> This is an edited extract from <a rel="noopener" href="http://t.dgm-au.com/c/185116/69171/1880?u=https://www.booktopia.com.au/pioppi-diet-dr-aseem-malhotra/prod9781405932639.html" target="_blank">The Pioppi Diet by Dr Aseem Halhotra & Donal O'Neill</a>, Penguin Books, RRP $24.99. Republished with permission of <a rel="noopener" href="https://www.wyza.com.au/recipes/cauliflower-steaks-with-feta.aspx" target="_blank">Wyza.com.au</a>. </div>

Food & Wine

Simple tasty cauliflower with crispy crumbs

The crispy golden topping in this simple side dish is usually made by frying the breadcrumbs in a generous quantity of butter. This version uses a modest portion of olive oil and fresh herbs to flavour a topping that tastes good with all steamed or boiled vegetables. <div id="ingredients">Ingredients: <ul class="no-bullet"> <li>1 cauliflower, trimmed and broken into florets</li> <li>2 tablespoons extra virgin olive oil</li> <li>1¼ cups (100 g) fresh breadcrumbs</li> <li>salt and pepper</li> <li>1 tablespoon chopped fresh thyme</li> <li>1 tablespoon chopped fresh tarragon</li> <li>2 tablespoons chopped fresh flat–leaf parsley</li> <li>sprigs of fresh herbs to serve (optional)</li> </ul> </div> Preparation: <div> <ol> <li>Prepare a saucepan of boiling water with a steamer on top.</li> <li>Steam the cauliflower for about 15 minutes or until tender but not soft.</li> <li>Meanwhile, heat the oil in a non–stick frying pan or saucepan.</li> <li>Add the breadcrumbs and stir well to coat the crumbs as evenly as possible with oil.</li> <li>Cook over a moderate heat, stirring often, for about 10 minutes or until the crumbs are well browned and crisp.</li> <li>As the crumbs cook, the oil will seep out of those that absorbed it initially, allowing the rest to become evenly crisp.</li> <li>Transfer the cauliflower to a warm serving dish.</li> <li>Season the crumbs to taste and mix in the thyme, tarragon and parsley.</li> <li>Sprinkle the crumb mixture over the cauliflower.</li> <li>Garnish with sprigs of herbs, if using, and serve.</li> </ol> This article first appeared in <a href="http://www.readersdigest.com.au/recipes/cauliflower-with-crispy-crumbs">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> </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

Roasted cauliflower and macadamia salad

Roasted cauliflower and macadamias make a great combination, each bringing their own qualities to the party. The salty crunch of the nuts complements the soft tenderness of the cauliflower. This salad is great served alongside rare roasted beef and crispy potatoes. Ingredients: Salad dressing <ul> <li>2-3 anchovy fillets (or to taste)</li> <li>1 egg yolk</li> <li>1 teaspoon Dijon mustard</li> <li>¼ cup macadamia oil</li> <li>¼ cup light olive oil</li> <li>1 tablespoon lemon juice (or to taste)</li> <li>salt and black pepper to taste</li> </ul> Cauliflower and macadamias <ul> <li>1 cauliflower, cut into bite size florets</li> <li>1 tablespoon macadamia oil</li> <li>1 teaspoon salt</li> <li>¾ cup macadamias, roughly chopped in halves</li> </ul> Salad <ul> <li>100g small green beans, blanched</li> <li>2-3 cups baby kale leaves</li> <li>½ cup basil leaves</li> <li>1 punnet micro sprouts</li> <li>2 teaspoons lemon juice</li> <li>1-2 teaspoons macadamia oil</li> <li>1 teaspoon salt flakes</li> </ul> Method: 1. For the dressing, place the anchovies in a bowl and crush to a paste with the back of a spoon. Add the egg yolk and mustard and whisk until egg yolk appears pale. Gradually whisk in combined oils until the mixture thickens and emulsifies. Whisk in lemon juice and season to taste with salt and pepper. 2. For the cauliflower and macadamias, preheat oven to 180°C. Place the cauliflower in a single layer on a baking tray and drizzle with oil. Sprinkle with half the salt and roast for 15-20 minutes, until the cauliflower is tender and just starting to caramelize. Remove from the oven and place on a serving tray. Meanwhile, place the macadamias on tray, sprinkle with remaining salt and roast for 10 minutes, until golden. Remove and cool slightly before adding to the tray with the cauliflower. 3. For the salad, combine the beans, kale, basil and micro sprouts in a bowl and toss lightly with lemon juice, macadamia oil and salt flakes. Adjust seasoning to taste. Toss together gently with the roasted cauliflower and macadamias and serve drizzled with the dressing. Recipe courtesy of <a href="http://www.australian-macadamias.org/consumer/" target="_blank">Australian Macadamias</a>.

Food & Wine

Creamy ham and cauliflower pasta bake

There’s nothing more comforting on a cold winter’s night than a warm, hearty pasta bake. This delicious, veggie-packed recipe is perfect for those chilly nights. Serves: 4 Ingredients: <ul> <li>300g leg ham, roughly sliced</li> <li>400g large spiral pasta, cooked & drained</li> <li>½ cup cauliflower, cut into flowerettes</li> <li>3 spring onions, finely chopped</li> <li>1 red capsicum, thinly sliced</li> <li>50g butter</li> <li>2 ½ tablespoons plain flour</li> <li>1 cup milk</li> <li>1 cup chicken stock</li> <li>¼ cup parsley, finely chopped</li> <li>½ cup grated cheese</li> </ul> Method: <ol start="1"> <li>Preheat oven to 180⁰C.</li> <li>Chop the slices of Australian leg ham roughly into small pieces and set aside.</li> <li>Cook the cauliflower in a large pot of boiling salted water until tender for 8-10 minutes.</li> <li>Melt the butter in a small saucepan over medium heat and add flour and cook, stirring for 1 minute. Remove the saucepan from the heat and gradually whisk in the milk and chicken stock.</li> <li>Return to heat and stir constantly over medium heat until the liquid boils and thickens. Stir in the parsley.</li> <li>Place the pasta into a deep baking dish and top with the cauliflower and ham.</li> <li>Pour the sauce evenly over the pasta, ham and cauliflower then sprinkle the surface with the grated cheese.</li> <li>Bake in the preheated oven for 15 minutes until the cheese is golden and bubbling.</li> </ol> Recipe courtesy of <a href="http://www.pork.com.au/" target="_blank">Australian Pork</a>.

Food & Wine

Cauliflower risotto

One of the more delicious things I've eaten recently (or possibly ever) was an exquisite little dish of cauliflower at Auckland's Clooney restaurant. Not only have I been hankering after anything to do with the humble cauli ever since, but I was also struck by the fact that this beautiful vegetable rarely gets to be the hero. Cauliflowers are thought to come from Syria. The French were introduced to them in the 16th century; Louis XIV had a particular fondness for them. I've always thought that the French word for cauliflower choux-fleur is much prettier than its English counterpart. I know the idea of risotto sounds laborious, but I've always found the making of it rather soothing, especially after a difficult day. Edible therapy, perhaps. I try to avoid cliched buzzwords, but this dish could well be the very definition of comfort food. As we inch towards midwinter, a plate of this should be just the ticket. Keep it simple; let that choux-fleur sing. Serves: 4 Ingredients: <ul> <li>1 cauliflower, core removed, cut into florets</li> <li>olive oil</li> <li>50g butter</li> <li>1 onion, finely diced</li> <li>about 1.5 litres good vegetable or chicken stock</li> <li>250g aborio rice</li> <li>150ml white wine</li> <li>sea salt and black pepper</li> <li>100g walnuts, roughly chopped</li> <li>2 slices good day-old bread, toasted and crumbled into breadcrumbs</li> <li>large handful sage leaves</li> </ul> Method: 1. Preheat the oven to 200C. Take two-thirds of the cauliflower florets and spread them evenly over an oiled roasting dish. Drizzle a little more olive oil over top and roast for about 20 minutes, until cauliflower is tender and nicely caramelised on the outside. Season well and keep warm. 2. In a large saucepan over a moderate heat, add about a tablespoon of oil and a teaspoon of butter and let it melt and bubble up. Add onion and cook gently. Finely chop remaining cauliflower and add to onion. Cook gently for about 10 minutes, stirring occasionally, until mixture is soft. 3. Put stock in another saucepan over a low heat and have a ladle handy. 4. Add rice to cauliflower mixture plus a little more oil and butter, and continue to cook for about 2 minutes, so rice absorbs some of the oil and has started to toast a little. Increase heat a little, pour in white wine and let it bubble up and reduce, while stirring. 5. Once liquid has been absorbed, add a ladle of hot stock and stir into rice, allowing it to be absorbed before adding more. Continue with this process, stirring, until rice is al dente. Take care not to let it overcook into mush; you want it to retain a bit of firmness. Season with salt and pepper. 6. For the pangrattato, place a frying pan over medium heat and add remaining butter. Let it melt and bubble up before adding walnuts and breadcrumbs. Fry gently for 2-3 minutes until golden brown and fragrant, then add sage leaves and let them crisp up. Serve generous spoonfuls of risotto with roasted cauliflower and pangrattato scattered on top. Written by Sam Mannering. First appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz.</a> Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 178 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk%20%20%20" target="_blank">head to the abcshop.com.au to order your copy now.</a>

Food & Wine

Spice-roasted cauliflower

There have been beautiful cauliflowers for sale for practically nothing at my local vegetable market, but I often buy one and then can't think what to do with it. After reading Molly Wizenberg's A Homemade Life in which she describes caramelised roast cauliflower (among other things), I started looking at the cauliflower in my fridge in a different light. I've used Molly's cauliflower cutting method below. If you don't have a large spice collection you could substitute a good curry powder. This is especially good alongside some simply cooked fish. Any leftovers make a good take-to-work lunch. Serves: 4 Ingredients: <ul> <li>1 tsp. cumin seeds (or ground cumin)</li> <li>1 tsp. coriander seeds</li> <li>A good pinch or two of cayenne pepper (less if you are frightened of hot stuff)</li> <li>½ tsp. turmeric</li> <li>½ tsp. ground ginger</li> <li>½ tsp. garam masala</li> <li>½ tsp. salt</li> <li>1 cauliflower</li> <li>1 tin chickpeas, drained and rinsed (optional)</li> <li>3-4 tbsp. olive oil</li> <li>3 handfuls of baby spinach, washed, dried and shredded</li> <li>½ cup plain, natural yoghurt</li> <li>Juice of a lemon</li> <li>½ tsp. Dijon mustard</li> <li>1 tablespoon of good extra virgin olive oil</li> <li>Salt and pepper</li> </ul> Method: <ol> <li>Heat the oven to 220 C. Put all the spices in a small bowl and stir well.</li> <li>Wash and dry the cauliflower, then sit it on a chopping board, stem end down. Cut into 1cm-ish slices - some will break into little bits, others will stay whole. This is ok. Cut out and discard any big bits of stem.</li> <li>Transfer the cauliflower into a large bowl, tip in the chickpeas (if using), the spices and the olive oil. Mix well, using your hands, until everything is well coated. Tip into a large roasting dish and put in the oven for 20-30 minutes, until the cauliflower is tender and crispy. Set it aside to cool slightly.</li> <li>Make yoghurt dressing by combining yoghurt, lemon juice, mustard, oil and salt and pepper.</li> <li>Put the prepared spinach in a serving bowl, tip the cauliflower and chickpeas on top, then drizzle the yoghurt dressing on top. Serves four generously.</li> </ol> Written by Lucy Corry. First appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>. Image credit: Lucy Corry. Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 175 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk" target="_blank">head to the abcshop.com.au to order your copy now</a>.

Food & Wine

Oregano lamb with balsamic roasted vegetables

Lamb leg steaks are highly underrated in our opinion – they’re a beautiful alternative to regular beef steaks. Simple roast veggies are one of our favourite sides with which to have them, with a little aromatic kick of balsamic vinegar of course. Ingredients: <ul> <li>400g potatoes, washed, unpeeled & chopped into 3 cm chunks</li> <li>1 1/2 tablespoon olive oil</li> <li>2 tomatoes, diced</li> <li>100g green beans, ends trimmed </li> <li>1 tablespoon balsamic vinegar*</li> <li>1 clove garlic, peeled and crushed</li> <li>Bunch oregano, leaves picked & finely chopped (3 sprigs)</li> <li>2 lamb leg steaks</li> <li>1 lemon, cut into wedges</li> <li>2 tablespoons aioli</li> </ul> Method: <ol> <li>Preheat the oven to 220°C/200°C fan-forced.</li> <li>Toss the potato in two thirds of the olive oil and place on the prepared oven tray. Season with salt and pepper and place in the oven for 25-30 minutes.</li> <li>Place the tomato and green beans in a medium bowl with the balsamic vinegar and a splash of olive oil. Season with salt and pepper. Add to the tray with the potato and cook for a further 15 minutes, or until the tomato is blistered and potato is tender.</li> <li>Meanwhile, combine the remaining olive oil, crushed garlic and the oregano in a small bowl. Rub the lamb leg steaks in the oregano oil to coat well. Season with salt and pepper.</li> <li>Heat a medium frying pan over a medium-high heat. Add the lamb leg steaks and cook for two minutes on each side for medium rare, or until cooked to your liking. Transfer to a plate and cover with aluminium foil to rest for 5 minutes.</li> <li>To serve, divide the lamb leg steaks and vegetables between plates. Squeeze with the juice from the lemon wedges and dollop with aioli. Enjoy!</li> </ol> Mmm, doesn’t that sound delicious? Recipe courtesy of <a href="https://www.hellofresh.com.au" target="_blank">Hello Fresh</a>. <div> <table border="0" cellspacing="0" cellpadding="0" align="left"> <tbody> <tr> <td align="left" valign="top"> </td> </tr> </tbody> </table> </div> Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 178 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk" target="_blank">head to the abcshop.com.au to order your copy now</a>.

Food & Wine

Spiced cauliflower

If you’re looking for a way to spice up the way you eat your vegetables, try this delicious spiced cauliflower. Ingredients: <ul> <li>500g cauliflower, cut into florets</li> <li>1 tablespoon rice flour</li> <li>¼ cup cornflour</li> <li>1 teaspoon cumin</li> <li>1 teaspoon smoked paprika</li> <li>3 teaspoons sweet paprika</li> <li>1 teaspoon chilli flakes (optional)</li> <li>Vegetable oil</li> </ul> Method: <ol> <li>Fill a large saucepan with water. Add salt and bring to a boil. Cook the cauliflower for one minute, then drain.</li> <li>In a large snap lock bag, combine the rice flour, cornflour, cumin, and smoked paprika. Toss the cauliflower in this mixture until well coated.</li> <li>Add about five-cm of vegetable oil to a wok and heat to about 180°C. Cook the cauliflower in batches for three to four minutes, or until golden-brown. Allow to drain on paper towel.</li> <li>Toss the cooked cauliflower in the sweet paprika and chilli flakes, and serve with your favourite zesty dipping sauce.</li> </ol> Related links: <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/07/chicken-and-vegetable-pie/">Chicken and vegetable pie</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/07/curried-mince-pie/">Curried mince pie</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/07/lamb-and-eggplant-pie-with-polenta-crust/">Lamb and eggplant pie with polenta crust</a>

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Enjoy a nutritious roasted whole cauliflower with tahini yoghurt and chermoula

Bursting with flavour: Cauliflower steaks with feta

Simple tasty cauliflower with crispy crumbs

Roasted cauliflower and macadamia salad

Creamy ham and cauliflower pasta bake

Cauliflower risotto

Spice-roasted cauliflower

Oregano lamb with balsamic roasted vegetables

Spiced cauliflower