Recipe Science

Science - https://pubmed.ncbi.nlm.nih.gov/36678207/

High fat beef is proven to reduce damaging sdLDL particles, and choosing it tends to lower carbohydrate intake.

Recipe

High fat beef mince is medium fried with all the spices, garlic until the water is evaporated then add the onion and fry gently until soft, add tomato passata (relatively high fibre). Simmer on low for about an hour with occasional stirring.

Serves 4

Ingredients

750g 20% fat beef mince (ground beef), ideally grass fed.

Salt and Pepper

1 knob botter

Chilli powder or flakes - approx 1/4 teaspoon

1/2 teaspoon cumin powder

1/2 teaspoon cinnamon

Mustard seeds - 1 rounded teaspoon

4 cloves of garlic thinly sliced

Chocolate powder - 1 teaspoon

2 medium onions finely chopped

Fresh lime

Method

Heat pan on medium and melt butter

Add mince and spices and stir occasionally throughout

Fry on medium heat water evaporated 25 minutes

Add onion and fry for 15 minutes

Add passata and simmer on low

(option - add red kidney beans)

Squeeze quarter of lime over - for flavour and helps with iron absorption

Serve with 2 generous servings of: green beans, peas, boiled or butter fried cabbage, spinach, carrots, butter roasted parsnips.