Irish Daily Mail - YOU - - FOOD MEDIC -

Many of us tend to avoid red meat when we’re try­ing to be health­ier be­cause it is por­trayed in the me­dia as un­healthy and even dan­ger­ous. But we re­ally shouldn’t ex­clude this nu­tri­tious food from our diet. Red meat is packed with pro­tein, which is crit­i­cal for mus­cle growth and re­cov­ery, and is also high in iron and vi­ta­min B12, which is vi­tal for healthy red blood cells and our brain and ner­vous sys­tem. Red meat has only come un­der the spot­light be­cause of the health con­cerns sur­round­ing pro­cessed meats, ie, meat that has been smoked, cured, salted or pre­served in some other way. We don’t need to stop eat­ing pro­cessed meat al­to­gether but when buy­ing red meat, it’s bet­ter to choose the best qual­ity, from an­i­mals that have been grass- fed and raised or­gan­i­cally, with­out drugs and hor­mones. These cuts of meat are slightly more ex­pen­sive, but if you’re only hav­ing steak once a week, or once ev­ery two weeks, then it’s re­ally worth the ex­tra few pen­nies. SERVES 2 2 tbsp co­conut oil 3 tbsp bal­samic vine­gar salt and black pep­per 3 car­rots, sliced length­ways 2 parsnips, sliced length­ways 1 red onion, sliced into rings 2 fil­let steaks (grass-fed if pos­si­ble) 100g spinach 1 tbsp but­ter 1 Pre­heat the oven to 200C/400F/gas 6. 2 Melt one ta­ble­spoon of the co­conut oil in the mi­crowave for 20 sec­onds. Add two ta­ble­spoons of the bal­samic vine­gar and a pinch of salt and pep­per. Toss with the car­rots and parsnips in a bowl. Bake on a flat bak­ing tray for 40 min­utes, turn­ing once or twice dur­ing bak­ing. 3 Place a large grid­dle pan on a medium heat with another ta­ble­spoon of co­conut oil. Fry the red onion for 2-3 min­utes, re­duce the heat and add the re­main­ing bal­samic vine­gar. Stir and set aside. 4 Cook the steaks in the same pan as the onions for 3-5 min­utes on each side, de­pend­ing on taste. Trans­fer the steak to a plate. 5 Put the spinach in a saucepan with the but­ter and a lit­tle sea­son­ing, then cover and place over a medium heat for 1 minute or un­til just wilted. Serve with the steak and veg­eta­bles.

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