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Cooking, Recipe and Food Blog

What (not) to eat: High Cholesterol Foods

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Cholesterol, the dreaded word for dieters and those with heart conditions. We’re often told to stay away from foods high in cholesterol in order to lose weight and keep our bodies healthy. Well, saying all cholesterol is bad would be wrong. LDL or low density lipoprotein is the ‘bad’ cholesterol which you should be avoiding while HDL or high density lipoprotein is believed to remove plaque in your arteries. So in short, aim for more HDL and keep LDL away from your diet.

Eggs vs Oatmeal

In deciding which breakfast food to wake up to, choose oatmeal over an omelette. Eggs can contain up to 200mg of cholesterol. This is bad considering the recommended daily dose of cholesterol should be 300mg/day. Oatmeal, on the other hand, is high in soluble fiber which lowers your LDL numbers by reducing the amount of cholesterol absorbed in your bloodstream.

Steak vs Fish

Eating just one 4-ounce portion of steak can take up to 22% of your daily cholesterol intake. Not to mention the large amounts of saturated fat in each bite. Instead of chowing down on some meat, choose a nice serving of fish. Fish contains omega-3 fatty acids which are heart-healthy and can reduce your blood pressure and the risk of blood clots.

Walnuts vs Chips

When it comes to snacks, a handful of fries or chips doesn’t seem like a big deal. In truth, the amount of trans fat in certain snacks can turn them into high-cholesterol foods. Instead, grab a bad of walnuts or almonds. Walnuts have polyunsaturated fatty acids which are great in keeping blood vessels healthy. Just stay away from nuts coated with sugar or those that are salted.

Indulging in meat, eggs and chips may be alright once in a while but make it a point to balance out your diet with some heart-friendly dishes as well.

 

Steak with Sautéed Spinach

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Steak with sautéed spinach is a simple recipe which you can prepare in minutes. It is best to use good quality meat for better taste. The spinach makes a great side. The garlicky taste and slight bitterness infuse more taste into the dish.

 

Serves 4

Ingredients:

4 (about 125g each) beef scotch fillet steaks

6 garlic cloves, crushed

2 bunches English spinach, ends trimmed, washed

Olive oil

Salt and pepper to taste

 

Preheat the oven at 210C and line a baking tray with baking paper. Season the steaks with salt and pepper.

Heat a tablespoon of oil in a large non-stick frying pan over medium heat. Cook the steak in batches for two to three minutes per side or until they are cooked to your preferred doneness. Transfer to a plate and cover with foil. Set aside.

Heat another tablespoon of oil in the same pan. Stir-fry the garlic for two to three minutes or until golden brown. Add the spinach and cook it for another two to three minutes or until the spinach wilts. Season it with salt and pepper.

Divide the sautéed spinach into individual plates and top them with the steak. You may reheat the steak and serve it with fries if desired. Serve immediately.

 

Image from  ljv

Spinach Salad with Steak & Blueberry Dressing

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Combining the ingredients will bring you a healthy and satisfying supper. Serve with grilled baguette and a glass of rosé.

Makes 4 servings

 

Ingredients:

1 cup fresh blueberries, divided

1/2 cup chopped walnuts, toasted

3 tablespoons raspberry vinegar

1 tablespoon minced shallots

1 teaspoon sugar

1/2 teaspoon salt, divided

3 tablespoons walnut or canola oil

1 lb. sirloin or strip steak (1-1 1/4 inches thick), trimmed

1/2 teaspoon freshly ground pepper

8 cups baby spinach

1/4 cup crumbled feta cheese

 

Preheat the stovetop grill over medium heat and lightly grease it with oil. Season the steak with the remaining 1/4 teaspoon salt and pepper.

Combine 1/4 cup walnuts, 1/4 cup blueberries, shallots, vinegar, sugar and 1/4 teaspoon of salt on a food processor or blender. Process it for 30 seconds. Gradually add the oil to form a chunky paste. Transfer the dressing to a bowl.

Grill the steak for 5-6 minutes per side, depending on your desired doneness. Once it is cooked, let it rest on a clean cutting board for 5 minutes.

Meanwhile, place the spinach in a large salad bowl. Add the blueberry dressing and gently toss. Divide the spinach among 4 plates.

Slice the steak thinly and then top the spinach salad with it. Sprinkle it with the remaining blueberries, walnuts and feta cheese.

 

Photo Courtesy Of:   ericksondesign

Japanese Garlic Ginger Steak

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Japanese garlic ginger steak is a delectable meat recipe with an Asian twist. The meat is marinated the Japanese way, making it simple but definitely tasty. It is best eaten with marinated vegetables, but it great with rice too.

Just like any other steak recipe. Do not marinate the meat too long as it tends to be salty. 30 minutes to an hour prior to cooking is the best duration especially if you are using soy sauce.

I have also read other recipes that use miso instead of mirin. Well that is for another post that I should try one of these days, but I suppose it is as delish as this one.

 

Ingredients:

4 steaks, excess fat trimmed

4 cloves garlic, minced

4 tablespoons soy sauce (Umamai **)

2 tablespoons mirin,

1 tablespoon sugar

2 tablespoons rice vinegar

180g daikon, peeled and thinly shredded

1/2 carrot peeled and thinly shredded

1 inch fresh ginger, thinly sliced

1 tablespoon oil

2 spring onions, thinly sliced

 

To prepare the marinade, combine the garlic, soy sauce and mirin in a small bowl. After, place the steak in a re-sealable bag and pour in the prepared marinade. Refrigerate and let it marinate for 30 minutes to one hour. Turn at least once.

In a small bowl, dissolve the sugar in vinegar.  After, place the carrots, daikon and ginger in a mixing bowl. Pour the sugar and vinegar mixture onto the vegetables. Allow it to soak for 10-15 minutes. Drain and then squeeze out the excess liquid and moisture using a cheese cloth.

Heat the oil in a large skillet over high heat. Fry 2 pieces of steak for 2-3 minutes per side for medium rare or according to your desired doneness. Repeat this for the remaining meat. Transfer the cooked steaks on a serving platter and sprinkle them with spring onions. Serve immediately with the marinated vegetables.

** It should be noted that despite a lot of negative press to the contrary, Umami is perfectly safe as an ingredient. The monosodium glutamate contained within it is a common amino acid found in nature. The FDA has reviewed MSG many times and affirmed that it is a safe food ingredient.

 

Photo Courtesy Of:   ChodHound

Wasabi Buttered Rib-eye Steak

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This unique steak recipe is simply delectable. The wasabi butter gives the meat a tangy taste. Pair it with a salad or some potatoes and you are all set.

 

Serves 4

Ingredients:

2 garlic cloves, thinly sliced

1/4 cup olive oil

2 tablespoons Worcestershire sauce

4 beef rib-eye steaks

125g unsalted butter, softened

1 tablespoon wasabi paste

1 tablespoon chopped flat-leaf parsley

1 tablespoon Dijon mustard

 

Put the butter in a heat-proof bowl or container. Microwave it on high for 1 minute or until melted. Add the parsley and mustard and mix well. Let it cool. Refrigerate it for an hour or until it sets.

Combine the garlic, olive oil and Worcestershire sauce in a small bowl. Mix well.

Coat the steaks in garlic oil and place them in a baking dish or re-sealable plastic bag. Refrigerate them for at least 2 hours.

Preheat the grill on high heat and then grill the steak for 2-3 minutes per side until there are grill marks and medium rare. Serve the steaks in individual plates and top them with wasabi butter.

 

Photo Courtesy Of: kimberlykv

 

Peppered Minute Steak

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Minute steaks are easy to prepare meals that are perfect for dinner. These thin steaks cook in less than five minutes, depending on how you want it done. Mashed potatoes are often used as a side, but it is just as good with vegetables and sometimes even rice.

 

Ingredients:

4 sirloin minute steaks

1/2 teaspoon coarsely ground pepper

1 tablespoon butter

3 garlic cloves, minced

1/4 cup sherry wine

Worcestershire sauce

Hot sauce or Tabasco

Lime wedges for serving

 

Place the sherry, Worcestershire, a dash of Tabasco and garlic in a tray. Marinate the steaks in this mixture for 30 minutes. After, remove the steaks from the marinade and press the pepper onto them. Reserve the marinade.

Melt the butter in a non-stick frying pan or skillet. Fry the steak for 3-4 minutes on each side or until they are lightly browned. Pour in 4 tablespoons of marinade. Cook it for another 3 minutes or until the steak is done. Do the same process for the remaining steak. Serve immediately with a wedge of lime, potatoes or vegetables.

 

Photo Courtesy Of: avlxyz

 

Surf and Turf

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Made with Steak usually, this variety uses a Minced Meat Patty – you can experiment with different meats – Beef, Lamb or Pork, even Chicken and Turkey if you really want!

Prawns

Using Patties will give more flavours and colours than you’d expect, and as such, gives your eyes and taste buds a real treat!

To serve 4
225g Minced Meat (in this case, we’re using Beef)
115g Fresh Wholemeal Breadcrumbs
4 Spring Onions, sliced
1 Garlic Clove, peeled and crushed
1tsp Chilli Powder
2tbsp Olive Oil
2tbsp Plain Flour
150ml Dry White Wine
50ml Vegetable Stock
120ml Double Cream
115g Tiger Prawns
4 slices White Bread
2tbsp Butter
Salt and Pepper

1. Mix the Minced Meat with the Breadcrumbs, Garlic, Chilli Powder and Spring Onions. Season well, then shape into four equal balls – squash them slightly flat.
2. Heat the Olive Oil in a heavy-based frying pan, and gently place the Patties into the pan. Cook for around seven minutes, turning them frequently and being gentle with them.
3. To make the sauce, add the Flour to the Frying pan (with the Patties still in there), and cook for a minute. Gradually pour in the Wine, Stock and Cream. Add the Prawns then cook for a further five minutes, stirring the whole time.
4. To make the Croutes (bread base), cut out four ten centimetre rounds from the Sliced Bread. Melt the Butter in a clean fresh Frying Pan, then add the Bread. Cook for two to three minutes, turning once.
5. To serve, place the Patties on top of the Croutes, then spoon the Sauce over the top. Serve with Mangetout and other seasonal vegetables.

Photo Courtesy of: FotoosVanRobin

Filipino Beefsteak – Bistek

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This is one of my favorite dishes. It is definitely better with calamansi or native lemons if you want a stronger sour taste (you can check Asian or Filipino food stores for this). Lemons or limes have a lighter taste, but are still good and they provide enough flavor. As for the onions, I like the red variety because it makes the dish tastier.

Garlic fried rice also compliments this delectable meal.

Ingredients:

1/2 kilo of beef (round, sirloin or tenderloin), sliced 1/4-inch thick
4 tablespoons of calamansi (native lemon) juice or lime/lemon juice
1/4 cup of dark soy sauce
freshly-ground pepper
2 teaspoons of minced garlic
2 large red onions, cut into rings
2 tablespoons of cooking oil

In a bowl, marinate the beef in soy sauce, lemon/calamansi juice, 1 teaspoon garlic and ground pepper.  Refrigerate for 30 minutes up to overnight. The longer you marinate it, the better.

In a frying pan or skillet, heat the oil under medium heat. Sauté the remaining garlic for one minute. Add the onions for 2-3 minutes or until they turn light purple, but are still crunchy or cooked (depending on your taste). Remove the garlic and onions and transfer to a plate.

Pan-fry the beef in batches until they are brown. Once they are cooked, place the beef in the skillet and pour in the marinade. Add 1/4 cup water and let it boil. After, simmer for another 5-8 minutes or until the beef is tender and you have reached desired consistency for the sauce. Add the onions.

Garnish with fresh onion rings is desired. Serve warm with rice.

Photo Courtesy Of: arnold | inuyaki

Pan-Fried Venison with Blueberry Sauce

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This is a truly stunning dish – the tastes that are provided combine brilliantly with the aromas that the Venison provides.
Venison Steaks
The Blueberry sauce that you create in this dish can be used with a variety of strong-flavoured Meats, so it may be worthwhile remembering it separately!

To Serve 6
15g Butter
1tbsp Vegetable Oil
6 Venison Steaks
225g Blueberries
150ml Dry White Wine
2tsp Caster Sugar
4tbsp Orange Juice
1tbsp Wine Vinegar
Salt and Pepper
25g Unsalted Butter

1. Put three quarters of the Blueberries into a heavy saucepan, along with the White Wine and the Caster Sugar. Bring to the boil, stirring and simmer for ten minutes with a lid on. Once the Berries are soft, remove from the heat, and press through a sieve into a jug.
2. Return the Pureed Berries to the pan, add the Orange Juice, Wine Vinegar, before adding Salt and Pepper to taste. Bring to the boil again, and whisk in the Unsalted Butter, slowly until it’s all melted. Simmer, stirring constantly until the sauce has reduced and is thicker. Check the tastes, and season to suit. If it’s too tart, add more Sugar at this point.
3. For the Steaks, hear the Butter in a large frying pan, along with the Vegetable Oil. Place each Steak in the pan, and fry for three to four minutes on each side, until cooked through. Stir in the Blueberry Sauce, and then the remaining Blueberries, and stir gently. Heat through, and serve immediately.

Photo Courtesy of: FotoosVanRobin

Steak with Chimichurri Sauce

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Chimichurri is a green sauce used to marinate grilled meat like beef, pork or chicken. The herbs infuse a mixture of flavours into the meat, making it tastier. You can even use it as a dipping sauce for the meat and bread. For a spicier dish you can substitute the paprika with fresh red pepper or red pepper flakes.

Ingredients:

1 cup extra-virgin olive oil

2/3 cup sherry wine vinegar

2 tablespoons lemon juice

1 cup chopped flat-leaf parsley

4 tablespoons chopped fresh basil leaves

1 tablespoon chopped fresh oregano leaves

3 tablespoons minced garlic

2 tablespoons minced shallots

3/4 teaspoon fresh cracked black pepper

2 1/2 teaspoons kosher salt

1/4 teaspoon Spanish paprika

1 (1 3/4 to 2-pound) skirt steak

To prepare the chimichurri sauce, combine half a cup of olive oil, vinegar, lemon juice, parsley, basil, oregano, garlic, shallots, paprika, salt and pepper in a food processor. Process the mixture for 1 minute and season with salt and pepper. Divide into 2 parts. Set aside. The sauce may be stored in a covered container in the refrigerator for up to 1 week.

Spread chimichurri sauce on both sides of the steak. Place in a ziplock and marinate for 2 hours up to overnight.

After marinating, brush off the excess sauce from the steak. Grill for 6-8 minutes on each side. Once cooked, place it on a cutting board and let it rest for 3 minutes before slicing. Slice into strips.

Serve with bread and the rest of chimichurri sauce.

Photo Courtesy Of: Special*Dark

Lime Marinated Salmon

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The fresh Lime juice and Mustard add a great tangy taste to this moist, flaky grilled Salmon. It works well on a range of fish steaks – Tuna, Halibut and Swordfish are all good selections, as long as the fish is firm to touch.

Salmon Steak

For a spicier taste, and different texture, try some Wholegrain Mustard. I used this (by accident) once, and was very pleased with the results – it’s got a bit more of a kick to it, but it’s a case of adjusting the amount of it used (instead of two teaspoons, try using only one). Alternatively, mix different mustards together to get a different taste entirely!

To Serve 4
¼ Cup Fresh Lime Juice
1 tbsp Olive Oil
2tsp Dijon Mustard
¼ tsp Ground Ginger
¼ tsp Garlic Powder
¼ tsp Cayenne Pepper
Pinch of Black Pepper
4 Salmon Steaks

1.       Whish the Lime Juice, Olive Oil, Mustard, Ginger, Garlic, Cayenne Pepper and Black Pepper together in a bowl, and pour into a sealable plastic bag. Carefully place the Salmon Steaks in the bag, and make sure that they are well covered.

2.       Refrigerate the bag for an hour to allow the flavours to infuse

3.       Heat a grill to a medium heat, and lightly oil the tray (or pan). Remove the Salmon from the marinade bag, and drip off any excess marinade, which can be discarded.

4.       Grill for five to ten minutes per side, depending on the thickness of the Fish – it should be until the Fish flakes easily with a fork

Photo Courtesy of: WoodleyWonderWorks

Steak with Pineapple Salsa

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The thin slices of Steak, with a fresh, fruity Salsa accompaniment create a range of flavours and textures that you don’t see very often, but create a dish suitable for such a wide range of tastes and preferences.

Steak and Pineapple Salsa

Using Fresh Pineapple instead of Canned will help the flavours blend easier and better, but make sure you don’t leave any of the skin or core in, or these pieces will become quite tough and hard.

To Serve2
2 cups of Peeled, Cored and Chopped Fresh Pineapple
300grams Mandarin Orange Sections, Drained
½ Cup Chopped Red or Green Sweet Peppers
1/3 Cup Picante Sauce
350grams Beef Flank or Boneless Sirloin Steak, cut ½ Inch thick
½ tsp Chilli Powder
1tbsp Olive Oil
6 Cups Mixed Salad Greens

1.       For the Salsa, mix the Pineapple, Mandarin Oranges, Sweet Peppers and Picante Sauce in a blender, before setting aside for at least an hour to allow flavours to mix

2.       Trim the fat from the Steak, and slice across the grain in the Meat, and sprinkle the Steaks with Chilli Powder.

3.       In a large pan, cook half of the steak over a medium-hot heat for around five minutes, before cooking the other half of the meat.

4.       Arrange on the plate, with the Steak on top of the Salad Leaves and Salsa over the top of the Steak.

This meal goes very well as part of a larger spread – very nice with a fresh made Potato Salad, Cous Cous or as part of a picnic meal.

Photo Courtesy of: Galant

Asparagus and Tuna Tart

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This stylish dish could be served as a main course, or in a smaller portion as a starter.

Tuna Steak

Tinned Tuna works okay, but make sure you drain it very well. The flavours of the Asparagus are beautiful, especially when in-season, around May to June time in Britain. Try to handle the pastry as little as possible in order to keep it as tender as possible, cutting with a very sharp knife.

To serve 6

500g Puff Pastry

375g Tuna Steak (or two tins)

400g Asparagus

125g Quark

1 egg

75ml Milk

1.       Heat the oven to 180 C or Gas Mark 4.

2.       Brush a large flat tin with a small amount of melted butter, and roll the Puff Pastry out to line the tin. Place the tin in the fridge to chill for ten minutes.

3.       Mix the Quark, Egg and Milk together, until smooth and well blended.

4.       Cut the Asparagus and Tuna into lengths that will fit across the width of the tin.

5.       Pour the mixed Quark, Egg and Milk in to the Puff Pastry case, and arrange the Tuna and Asparagus evenly across the tray.

6.       Place on a lower shelf, and bake for thirty minutes, before reducing the heat to 170 C (Gas Mark 3), and cook for ten more minutes.

7.       When cooked, remove from the oven, and stand for five to ten minutes to allow to cool (the juices in the Asparagus will be very hot), and serve with fresh salad leaves.

Photo Courtesy of Yandle

Steak Supper

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Juicy, rich, tender Steak, with crisp, golden Potatoes, served with a creamy sauce. And all ready in around ten minutes. Not a bad dinner is it!

Steak Supper

The juices from the steak go beautifully with the cream sauce, and a fresh garden salad compliments the tastes and textures you get from this dish. The Wine in the sauce is also removable for children if you want, but it really adds to the sophistication of the dish.

To serve 2

400g Small Potatoes, sliced  thinly

Pinch of Sweet Paprika

2tbsp Olive Oil

2 thin-cut Sirloin Steaks

1tsp Crushed Peppercorns

25g Butter

2 Shallots, chopped finely

1tbsp Green Peppercorns

75ml Dry White Wine

100ml Double Cream

A few sprigs of Flat Leaf Parsley, finely chopped

1.       Put the Potatoes into a large bowl, and season with Salt, Pepper and a little bit of the Paprika. Heat a Tablespoon of the oil in a frying pan, and cook for two to three minutes on each side, until golden brown. Transfer these slices to a baking tray and place in a moderately warm oven to keep warm.

2.       Rub a little oil onto each Steak, and season with Salt and crushed Peppercorns, before frying in a very hot non-stick Griddle pan or Frying pan for thirty seconds to a minute per side. Remove from the pan and leave to rest, covered with foil.

3.       Melt butter in a pan, add the chopped Shallots for two minutes, then the Green Peppercorns and wine, and allow to bubble until the wine has almost evaporated from the pan.

4.       Mix in the cream and parsley, as well as any juices from the steak.

Serve, with a salad of Cherry Vine Tomatoes and a variety of Leaves

Photo Courtesy of: FotoosVanRobin

Steak Salad

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A quick, easy and healthy treat, this is easy to adjust to suit your tastes and style.

You will need:

  • 350g Steak
  • 2 plum tomatoes, cut into various sizes
  • 550g of julienne-style romaine lettuce
  • 3tbsp crumbled cheese
  • 40g finely sliced onion – can be red or white
  • 1 small clove garlic, crushed
  • Salt and pepper to taste
  • 4tbsp Extra Virgin Olive Oil

1. Heat a small amount of butter in a griddle pan until smoking

2. Place the Steak into the pan – cook for around 1minute per side, whilst seasoning the upwards side with the sale and pepper

3. Whilst the steak rests (for between three and five minutes) Mix the onion, tomatoes and garlic in a large bowl

4.  Slice the Steak into narrow strips – no wider than 1cm

5. Add the sliced Steak, lettuce and oil to the bowl, then toss so all is covered well. Crumble the cheese on top before service.

To make this dish a bit different, it’s worth experimenting with lots of the ingredients – the time spent cooking the meat, what type of meat you use (Beef, Pork, Lamb or Chicken), and the cut of meat, the type of cheese, and if you use an oil or vinaigrette.

Photo Credit: Benimoto on Flickr.

When Steak Means Love

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I’m not sure why, but I crave the same thing every Valentine’s Day: a good steak.

Back in College, I was a vegetarian for a few years. It wasn’t particularly difficult for me- because I was never a big meat eater. Now, of course, I embrace almost all types of meats. And although we try to keep our diet to mostly fish and chicken, there are simply times when nothing but a steak will do.

I know there are tons of methods out there on cooking the “perfect steak”. Today I’m sharing our method with you. I learned this from my husband- and let me tell you, he knows his steaks.

Our Way to Perfect Steak

First, and most important- chill the steaks. Sometimes, on particularly hot Summer days, we even freeze them, but a good chill is really what you need.

Brush your skillet / grill / grill pan with a very thin coating of extra virgin olive oil. Heat over high heat. You want to get it very, very hot. Smokin’! This will help keep your steaks from sticking.

Put steaks in hot pan / on grill. Don’t touch or move them. Wait until teeny tiny drops of blood start showing on the surface. As you wait, start counting… depending on the thickness of your steaks, you want to know how long this takes.

Immediately turn steaks over. Again, do NOT move them. Count up to the same amount of time it took for the blood to show on the first side.

Remove from heat. Let sit for ten minutes, then season well with kosher or sea salt and/or fresh cracked black pepper, if that’s your thing.

* If you want fancy grill marks on your steak, you’re allowed to pick it up after a minute or so, and rotate slightly.