Beef Brisket & Bone Marrow, with Sweet Potato Wedges and Salad

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Calories: 1174 kcal (or 983 kcal smaller portion)

Macros: 66g Protein, 77g Carb & 67g Fat

DESCRIPTION:

Recently, we’ve been exploring our ‘caveman’ instincts at home… and it’s been an absolute joy, not to mention feeling healthy at every level. The focus on this plate, and most of our meals going forward is about nutrient density at the centre. Slow cooked pulled Beef Brisket is soooooo good. Rich, meaty, tantalising, and full of flavour and comfort, with enjoyable mouthfeel.

Combine fat with the nutrient bomb that is indulgent marrow from a roasted bone – wow! Cut through the richness with a fresh and crunchy Heirloom Baby Tomato salad and a dash of Olive Oil. If you are keen on carbs for hedonistic value in the evening (I am!), serve with some crisped Sweet Potato Wedges cooked in Beef Dripping! What can I say, a perfect treat for being so good all day. 😋 And, manage your calories well, and you’ll be losing weight!

For a smaller portion, drop 200g Sweet Potato and half the Beef Dripping. This would save you 191 calories, without compromising on the flavours or nutritional goodness whatsoever.

Total Cooking Time: 7 hours (low slow cook of Brisket)

Kitchen Time: 30mins

Beef Brisket & Bone Marrow, with Sweet Potato Wedges and Salad p2

INGREDIENTS:

  • Beef Brisket – 200g raw
  • Gluten Free Gravy Granules – 2x tsps
  • Water – 200ml
  • Bone Marrow – 1x medium bone
  • Sweet Potato – 345g
  • Beef Dripping – 15g
  • Baby Heirloom Tomatoes – 8x
  • Cucumber – 50g
  • Romaine Hearts – 1x serving
  • Olive Oil – 1x teaspoon
  • To season – Salt wedges to taste

Beef Brisket & Bone Marrow, with Sweet Potato Wedges and Salad p3

HEALTH BENEFITS:

  • Grass-fed Beef is one of the most nutritious foods you can eat, and is a great source of protein, Creatine and Carnosine, both very supportive to having developing and maintaining a lean physique and brain function. It is loaded with vitamins, minerals, antioxidants and various other nutrients that can have profound effects on health, such as Niacin, B12, B6, Iron, Zinc and Selenium. Grass-fed beef is even more nutritious than grain-fed, containing plenty of heart healthy Omega-3s, the fatty acid CLA, along with more Vitamins A and E.
  • Bone Marrow is one of the best sources of collagen, needed to promote healthy skin and joints. It is also a rich source of Glycine, that supports the bodies internal antioxidant and anti-inflammatory status. Whilst rich in fat and calories, the portion sizes are generally very small, yet you get a nice amount of essential B12 and Riboflavin.
  • Beef Dripping / Tallow is a great fat to use for cooking, and should replace the inflammatory seed oils that are common place. It has healthy saturated fats our bodies rely on, Choline, Vitamin D, Vitamin E and Selenium, as well as Cholesterol. These fats don’t oxidise and turn inflammatory under cooking temperatures, and help with the transport of vitamins.
  • Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to its high fibre content that slows the absorption of the carbs.
  • Olive Oil is loaded with antioxidants that help protect the heart and blood cells from damage, and can also aid in weight loss and pain relief.
  • Tomatoes are the major dietary source of the antioxidant lycopene. They are also a great source of vitamin C, potassium, folate and vitamin K. However, due to lectins present in their seeds and skin, some inflammatory response and sensitivities can occur with digesting tomatoes. Cooking and High pressure cooking, as well as removing the seeds can eliminate the lectins and make them more digestible.

Beef Brisket & Bone Marrow, with Sweet Potato Wedges and Salad p4

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