Calories: 1059 kcal (or 738 kcal smaller portion)
Macros: 74g Protein, 77g Carb & 54g Fat
Good old hearty Christmas food has spurred on a rekindled love for a Sunday Roast in our household. Think about it – a roast personifies healthy home cooked food that is balanced, full of veg and fibre, a great source of clean protein, and lets not forget – a grateful social affair! The par boiled and goose fat roasted Potatoes are immense. 😋 The creamy Cabbage laced with Lardons is so moreish. The sweet and sharpness of the Beetroot cuts through and complements the gravy-moistened medium-rare Beef. If this is what every Sunday looks like in the Katasi household here on out – happy days! 😉
For a smaller portion, reduce to 200g Potatoes, 100g of Beef and ½ the Lardons. Combined with less Goose fat absorbed into the potatoes, you would save 321 calories, without compromising on the flavours or nutritional goodness whatsoever.
Cooking Time: 1h
- Maris Piper Potatoes – 280g
- Goose Fat – 2x tablespoons in tray
- Topside Beef Joint – 185g of cooked beef served
- Rice Bran Oil – 2x teaspoons
- Sweetheart Cabbage – 90g
- Unsmoked Bacon Lardons – 70g
- Diced Onions – 1x tablespoon
- Organic Sheep Yoghurt – 25g / 1x tablespoon
- Green Beans – 85g
- Grass Fed Butter – 7g
- Gluten Free Gravy Granules – 1x tablespoon
- Crinkle Cut Picked Beetroot – 75g
- 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.
- Cabbage & Onion are great sources of indigestible fibre and have prebiotic benefits for your guts microbiome.
- Beetroot is a good source of iron, nitrates, betaine, magnesium and other antioxidants, in addition to helping lower blood pressure and boost exercise performance.
- Green Beans are a good source of fibre, potassium, and folate, as well as being a source of protein, iron, and zinc. They also contain vitamins A, C & K. They contain anti-oxidants similar to those found in green tea, also known as catechins, which can improve heart health and help prevent cancer and manage/prevent diabetes.
- 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.
- Sheep Yoghurt contains about twice the protein and fat of cow’s milk, but this also means twice the ‘healthy’ fats (monounsaturated and polyunsaturated, including Omega 3 & 6). The body needs healthy fats for many bodily functions, like absorbing vitamins. These healthy fats lower in the lactose burden, making it extremely gentle on the digestive system and provides a higher dose of many vitamins compared to cow’s milk.
- Quality Pork is high in protein and essential vitamins, minerals, creatine and amino acid good for overall health. Lean pork, when trimmed of visible fat, is nutrient-dense and satisfying. Best to treat pork as a treat as there are more nutritious meats and it’s high in calories.
- 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, Because potatoes maintain one of the highest glycemic index values of any food, they cause blood sugar levels to rapidly rise which in turn cause our blood insulin concentrations to increase. Then of course you get the issues that arise when deep fried in unhealthy oils.
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