Sunday, 24 March 2019

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Braised Beef


Ingredients:
1. 1/4 cup rolled oats ground
2. 1/4 cup flax seeds ground
3. 4 Osso bucco beef shanks
4. 4 TBS dark soy sauce
5. 2 cups tomato soup/sauce
6. 1/2 cup frozen green peas
7. 1/2 cup frozen sweet corns
8. A handful of mushrooms
9. 2 cloves garlic minced
10. Salt & pepper to taste
11. 2 TBS cooking oil
12. 1 cup boiling water

Directions:
1. Grind rolled oats and flax seeds into powder in a blender or food processor and set aside.
2. On a plate, add 1/4 cup of ground oats and ground flax seeds and mix well.
3. Cut meat into chunks and lightly coat meat with the ground oats and flax seeds powder, salt and pepper.
4. Heat pan with cooking oil on high heat, add coated meat and fry until golden (may have to reduce heat a little so that it would not be burnt).
5. Transfer to a pot, add bones and add boiling water to keep the temperature
6. Cover with lid, braise and simmer the beef for 2 hours or until desired tenderness is achieved.
7. After two hours, skim off the layer of fat.
8. Add tomato soup/sauce, dark soy sauce, frozen peas and corns, mix well and simmer until cooked.
9. Serve with rice :-)

Additional Information:
Coating and braising beef shanks with oats and flax seeds helps to tenderize the meat, and at the same time, the flax seeds make it more flavorful. The oats also helps to thicken the sauce, but be careful not to coat the meat with too much ground oats, as it will over thicken the sauce.

On a plate, lightly coat beef shanks with ground oats and ground flax seeds

Heat pan with cooking oil on high heat, add coated meat and fry until golden (may have to reduce heat a little so that it would not be burnt).

Transfer to a pot

Add boiling water to keep the temperature

Add bones

Cover with lid, braise and simmer the beef for 2 hours...

or until desired tenderness is achieved.

 After two hours, skim off the layer of fat.

Add tomato soup/sauce, dark soy sauce, mushrooms, frozen peas and corns, mix well and simmer until cooked.

Serve with rice :-)

Friday, 22 March 2019

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20+ Delicious Ways to Consume Oats


 

Do you know that eating 2 cups raw of oats (156g) a day fully covers your daily need* for:
  • Manganese
  • Molybdenum
  • Phosphorus
  • Vitamin B1 (Thiamine)
  • Vitamin B7 (Biotin)
* based on an adult's need.

Here is a video on oats:


Although we don't usually manage to eat 2 cups of oats a day, here are some delicious ways to include oats into our diets:



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Oatmeal with Nut Butter


Serves 4

Ingredients:
1. 1/2 cup rolled oats
2. 1 1/2 cup fresh skimmed milk
3. 1 tsp walnut butter
4. 1 tsp cashew nut butter
5. 1/2 banana
6. 1 tsp wheat germ

Directions:
1. In a pot, add rolled oats and milk, cover with lid and cook on medium heat (no. 4 on my stove) for 20 mins or until cooked.
2. To prepare each serving, scoop into a bowl.
3. Add walnut butter and cashewnut butter and mix well.
4. Mash in 1/2 banana with a fork and mix well.
5. Top with some berries and sunflower seeds and serve :-)

Additional Information:
This is a flavorful way to consume oats that my family likes. I made the walnut butter myself by grinding it with dried dates to sweeten it. I have also made the cashew nut butter myself, but you can use store-bought ones for convenience.

In a pot, add rolled oats and milk, cover with lid and cook on medium heat (no. 4 on my stove) for 20 mins or until cooked.

 To prepare each serving, scoop into a bowl. Add 1 tsp of walnut butter.

 Add 1 tsp of cashew nut butter and...

 mix well...

Mash in 1 banana and...

 mix well

Add wheat germ and mix well (optional)

Sprinkle some berries and sunflower seeds and ready to serve :-)
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