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Lifestyle Store 38B Gurner Street Paddington NSW 2021 T: 02 9380 7863 F: 02 9380 7879 www.ovvioorganics.com.au firstname.lastname@example.org
All ABOUT MEAT & DIFFERENT COOKING IDEAS
All about meat:
Choose organic or sustainable meat: Pork, fish seafood duck, chicken, beef and lamb. Read about http://www.humanechoice.com.au/ and understand where your source of meat comes from. Eg the farm, feed and how the animal is raised. http://www.animalwelfarelabels.org.au/animal-standards-table.html Animal Welfare labels Eat Green Pasture Fed Meat over grain fed: http://www.eatwild.com/ or read The Omnivore’s Dilema by Michael Pollan or watch the movie “Food Inc” Buy cuts that have fat and bones and skin on. Buy whole cuts e.g. whole chicken rather than a chicken breast. You will have more nutrition, contribute to less food wastage and it will tastes better and you will have leftovers. Concerned about the fat on meat, read about cholesterol myth. Make use of the organs. So nutrient dense. Deli meats such as ham, bacon and sausages are great if they are from healthy animals and don’t contain any preservatives or refined salts. Don’t cook meat over 120 Celsius to not ruin the delicate fats. Season well by checking out the “Seasoning ideas” or choose OVViO Organic Premade Herb & Spice Blends.
General cooking methods:
Slow cook means in a Chasseur or Le Creusett in the oven with lid on top or Breville Slow food cooker (Cook overnight or during day on low. No need to pre cook meat as it suggests in Slow food cooker cook book). Place vegetables at bottom and meat on top so meat juices soak veges. 120 Celsius. Add half way water to make into a stew or cover in water to make a soup. Use herbs and spices to season well. Grill under a hot grill or BBQ (but avoid charcoaling) this can often be too hot so try to keep temperature at medium Baking/Roasting in a glass Pyrex or stainless steel large pan with vegetables placed at bottom and meat on top so meat juices soak veges. Cook with skin on top so you can grill just before serving for extra crackle and crisp. 120 Celsius. Stewing: as you would make a casserole by sautéing in butter or leftover animal fats and garlic, onions, herbs, meat, vegetables and add leftover stock/broth or water. Cook slow until tender on low - medium heat. Great in a Chasseur or Le Creuset pot. Stir frying: in coconut oil. Don't forget to season well with sea salt, fresh and dried herbs and lots of pepper. Pan: Sautéed meat pieces with veges in butter and animal fat and lid on top. Ridged griddle: for chops or steaks, chicken pieces. To give a lovely golden crispy line. Bone Soup: fresh bones of any kind for a soup or broth with lots of seasonings and vegetables OR Keep leftover bones and juices/gravy and meat and add vegetables and water.
Specific cooking methods: Fish:
Baked whole Fish (keep bones and head to make a broth) Fish fillets: grill, baked, or pan cook.
Shoulder: Slow cooked or baked Chops: grilled or BBQ or keep in one piece as for a rack of lamb and bake or slow cook Loin Chop: grill, BBQ or griddled. Chump chop: slow cooked or grill or griddled Leg: bake or slow cooked or BBQ whole. Shin/Shank: Slow cooked Necks or rosettes: Slow cooked or make an excellent soup. Lambs bones of any kind for a soup or broth. Keep leftover bones and juices/gravy and meat and add vegetables and water.
Shoulder: baked or slow cooked Rib Chop: grilled, griddled or BBG or roast in once piece Fillet: pan cooked Loin chop: Baked, slow cooked or grilled Chump chop: slow cooked or baked Leg: slow cooked or baked Belly: slow cooked or baked (even if slow cooked place in oven for grilled of skin for extra crackle and crunch. Don’t forget to score the skin with a sharp knife and rub in salt and dried herbs before cooking.
Whole: bake with breast down to get juicy or slow cook. Whole is really best! Legs: grill, griddle, slow cooked or bake Wings: grill or make into a soup. Thighs: grill, bake, slow cook or whatever! Such a good cut. Bone Soup: chicken carcases or use left over bones or use legs and wings. Breasts are just to dry or at least keep the skin on to cook. No bones means less flavour and nutrition.
Whole: I use this method so I can keep the left over duck fat for cooking roasted vegetables. In a slow cooker or chasseur I place whole duck which I have rubbed with salt and cracked fresh pepper (optional). I place ½ cup of water at base and place duck breast down. Slow cook over night in a 120 Celcius oven or low in slow food cooker. The skin will turn out crispy and meat juicy. I collect fat by draining through sieve. Then allow to sit and drain out watery juices so you are just left with fat. Keep in a jar in fridge. Keep gravy watery juices to make a gravy by adding some flour and or add to soup or any kind or stew. The duck can then be served or chopped in a Thai type of salad – apple, fennel, Thai basil, lemongrass, chilli etc.
Shoulder: baked, slow cooked Rib steak: Cut into individual ribs grilled or pan cooked or griddled or keep together to make a roasting joint Sirloin Steak: Grill or pan cook or griddle Rump steak: usually boneless: chop and stew or grill Topside: A leg that si cut of bone and rolled into a roasting joint. Shank/Shin: Slow cook. Brisket: Slow cooked or roasted. Beef bones of any kind for a soup or broth. Keep leftover bones and juices/gravy and meat and add vegetables and water.
COOKING IDEAS FOR ORGAN MEATS
Organ meats are the organs of all animals such as liver, heart, kidneys, thymus, pancreas etc. Duck or chicken liver Pate: Make sure they are from an organic source as the liver is the organ which detoxifies and could be full of toxins, antibiotics and hormones. Liver are the most nutrient dense foods (richest source of B12, B9, Iron and A & D) you could possibly consume and I highly recommend making a 500gram batch every week. It literally takes 10 minutes.
Pate: Ingredients: 500grams of organic chicken livers garlic, onions, and lots of Gympie Farm cultured or any organic butter (Paris Creek) – 2 tablespoons to sauté garlic and onions and then liver. Sauté liver until just cooked not brown all the way through. So it looks like opaque browny pink on the inside. Add any fresh or dried herbs you desire for flavour or ask me for inspiration. Rosemary dried. Allow to cool and process until smooth. Add 3 more tablespoons of butter. Pour into a bowl and flatten the top with the back of a spoon. Bring some extra butter to the heat until liquid and pour over the pate to seal. Allow to cool and serve. This much usually lasts me one week and I eat it with carrot, sticks, celery sticks ore cucumber sticks or home made bread for breakfast, lunch or dinner or as a snack. Left over pate can be added to thicken up or flavour soup or added to a meat loaf or rissole or pattie. Chicken hearts and lamb hearts: Sauté with vegetables in butter and seasonings or in a processor add to mince meat and make meat patties or meat loaf with vegetables.
Sustainable Seafood Guide http://www.marineconservation.org.au or buy quality seafood through http://www.featherandbone.com.au/
Feather & Bone http://www.featherandbone.com.au/ Origin of Energy Bondi Junction– but must be a member http://www.originofenergy.com/www.originofenergy.com/Home/Home.html David Jones City and Bondi Junction Lamb - http://www.mirroolcreek.com.au/ or http://www.moorlandslamb.com.au/ Grass Roots Urban Butchery in Vaucluse http://www.grassrootsurbanbutchery.com/GRUB/index.html Hudson meats in Surry Hills http://www.hudsonmeats.com.au/ Taralga Beef Springs – email Sarah or Peter for a newsletter email@example.com Pasture Perfect Pork http://www.pastureperfect.com.au/ or Melanda Pork http://www.melandapark.com.au/ Naturally Organic Meat and Poultry in Neutral Bay Deli meats: http://www.pinosdolcevita.com.au/about-dolce-vita-fine-foods/ or Feather and Bone or Grass Roots Urban Butchery Speak to your local butcher about organic and grass fed animals.
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