Calories per Person: 1198 kcal (or 799 kcal smaller portion)
Macros per Person: 81g Protein, 72g Carb & 66g Fat
Be prepared for serious happiness! Nutrient density cooked well and paired with some thought taste amazing. By slow roasting an Ox Tail for six hours at 140 degrees, this tough cut with lots of cartilage, bone and healthy fats renders down to this most amazing tender, meaty, rich and sumptuous saucy meat. Remove the non-edible bits and tear up the meat, making an incredibly tasty and nutritious filling for a pie. *
Up level this to an immense pie, by upgrading the top from pastry or mash, to creamy Dauphinois Potatoes! You simply slice and cook the potatoes in double cream, milk and chives for about an hour, and then lay them onto your Ox Tail base.
And to finish this off, add some texture and diversity with a small pot of buttery mixed veg. I promise you, this will be so decadent and yummy, whilst also being jam packed with great nutrition. It will be worth the thinking ahead and getting in the Ox Tail to slow roast earlier in the day. 😋
This meal is for two. For a smaller portion, simply portion three ways. This would save you 399 calories, without compromising on the flavours or nutritional goodness whatsoever.
Ox Tail Cooking Time: 6 hours (low slow cook of OX Tail)
Potato Dauphinois Cooking Time: 1 hour
* Check out pics of the Ox Tail before and during cooking here
- Ox Tail – 830g (raw weight, with cartilage and bone)
- GF Gravy Granules – 1x tablespoon
- Chestnut Mushrooms – 8x
- Water – 100ml
- Potatoes – 550g
- Double Cream – 100ml
- Full Fat Milk – 50ml
- Chives – 1x teaspoon
- Broccoli – 40g
- Sweetcorn – 110g
- Carrots – ½ x medium
- Grass Fed Butter – 10g
- To Season – Rock Salt
- 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.
- Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore, Butter contains only trace amounts of lactose.
- Full Fat Raw Milk – is unprocessed and completely natural, unlike commercial dairy. No homogenisation or pasteurisation has taken place, meaning you have the undamaged full complement of healthy fats, fat soluble vitamins, proteins, enzymes and good bacteria. Commercial A1 Milk can cause inflammation, leaky gut and auto immune issues. With Raw Milk, the lack of processing leaves the milk in tact, allowing for issues of lactose intolerance and inflammation likely avoided.
- Broccoli brings a good hit of vitamin K, vitamin C, folate (folic acid) and potassium.
- Carrots are a rich source of Beta carotene – a powerful antioxidant that can also be converted into vitamin A in the body to help maintain healthy skin.
- White Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2.
- White Potatoes are an excellent source for vitamins C and B6, a good source for fibre and manganese, and have more potassium than bananas. However, potatoes have a high glycemic index value, they can cause blood sugar and insulin levels to rapidly rise. Consume in moderation, and don’t cook in seed oils.
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