Slow cooked oxtail

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slow-cooked-oxtailI recently bought some oxtail by accident (it’s vacuum sealed on the same supermarket shelf as the beef hearts I feed my cat). Stuck with something I’d never cooked before I decided to experiment with a casserole which turned out to be delicious!

Oxtail is the name commonly used for cow’s tail. It’s great for using in casseroles as the slow-cooked meat has a wonderful flavour combined with the bone marrow and other properties found in the tail (sounds a bit stomach churning but it honestly tastes really great!).

The consumption of oxtail renders similar health benefits as bone broth which is widely credited for boosting the immune system and digestive health. Oxtail is rich in minerals and  slow cooking it releases collagen/gelatin and amino acids including proline, glutamine and arginine that are thought to be particularly beneficial for gut health and integrity.

This recipe might look a bit fiddly but it’s super easy to make and the vegetables I’ve listed are a guide only. Casseroles are designed to tenderise tough cuts of meat and for you to use whatever vegetables and herbs that you have on hand. I’ve seen plenty of oxtail recipes that include thyme – I didn’t have any so didn’t include it but feel free to throw in a couple of sprigs and serve with whichever fresh herbs you like and have on hand. You could also substitute the onions with a leek or two.

Ingredients

  • Approx 2 kilos / 4.4lb of oxtail on the bone
  • 500ml / 2 cups good quality beef stock/bone broth
  • 250ml / 1 cup red wine
  • 4 medium sized carrots, roughly chopped into smallish chunks
  • 4 sticks celery, chopped
  • 2 onions, chopped
  • 200g / 7oz mushrooms (I used button mushrooms) cut in halves/quarters depending on size
  • 2 finely chopped garlic cloves / teaspoons minced garlic
  • 4 tablespoons olive oil
  • 2 tablespoons tomato paste
  • 2 bay leaves

Method

  1. Bring a heavy based frying pan to a medium to high heat and add a tablespoon of olive oil then “seal” the oxtail (brown lightly on all sides). You will probably have to do this in batches to avoid overcrowding the pan. Once sealed, place the oxtail in the bottom of the crock pot / slow cooker
  2. Clean the frying pan, again bring to a medium-high heat and add 2 tablespoons olive oil. Fry the onion and garlic for a minute then add the celery and carrot for a couple more minutes until the onion starts to turn translucent
  3. Add the tomato paste and stir through then add the beef stock / bone broth and red wine for thirty seconds or so and transfer the mixture to the slow cooker / crock pot. Place the bay leaves on top.
  4. Cook on low for 8 hours or high for 4 hours
  5. Once complete, allow the casserole to cool sufficiently until it’s a reasonable temperature to handle (but not cold or it will set) then using rubber gloves remove the bone, excess fat and cartilage from the casserole
  6. Reduce the casserole over a low heat on the stove until it’s the desired consistency (around 10-15 minutes). Consume what you wish and freeze the rest in batches.

Serves 6

BBQ eggplant and french onion salad with rocket, feta and pine nuts

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bbq-eggplant-french-onion-rocket-salad-2It’s spring in Australia which means the weather is warming up and people are dusting off their BBQs (if they were ever out of use). Eggplants are in season so what better than a BBQ eggplant and french onion salad to accompany your favourite BBQ cut of meat or fish.

Cooked eggplant is a good source of fibre along with a host of other vitamins and minerals. Eggplants are rich in phytonutrients, many of which contain powerful antioxidant qualities including one of the most powerful free-radical scavengers in the plant kingdom.

French onions are also rich in phytonutrients, particular flavonoids (like eggplants, thanks to their purple colour). Flavonoids contain a host of antioxidant and anti-inflammatory qualities that have been widely credited for supporting cardiovascular health and helping reduce the risk of cancer.

Rocket/arugula is a lesser known member of the cruciferous vegetable family (think kale, broccoli, cauliflower and cabbage) and contains chlorophyll which is thought to help block the carcinogenic effects that may be caused by grilling foods at high temperatures.

This salad works beautifully topped with pine nuts and feta – I like to use goat’s feta but use whatever you like best.

Ingredients

  • 2 eggplant/aubergines (medium to large)
  • 3 french onions (medium to large)
  • 100g / 3.5oz rocket/arugula or mixed salad leaves
  • 100g / 3.5oz good quality feta (I like goat’s fetta)
  • 50g / 1.75oz pine nuts
  • Half a lemon
  • 3 tablespoons olive oil

Dressing

  • 4 tablespoons extra virgin olive oil
  • 4 tablespoons good quality balsamic

Method

  1. Pre-heat the BBQ to medium-high heat and allow to heat for 5-10 minutes
  2. Cut the eggplant/aubergine into slices around 1.5cm or half and inch thick and drizzle with 2 tablespoons of olive oil
  3. Cut the onion into wedges and drizzle with a tablespoon of olive oil
  4. Place the eggplant/aubergine and french onion on the BBQ
  5. The eggplant will need to cook for around 12 minutes on the first side then around 8 minutes on the second side (check during this time however to make sure it doesn’t burn)
  6. The french onion will need to cook for around 10 minutes total – turn a couple of times during this period so that it’s nicely cooked all over
  7. Remove the eggplant and onion from the BBQ and allow to cool
  8. Bring a frying pan to a medium to high heat then add the pine nuts and toast for a minute or two until lightly browned. Be careful not to burn as the pine nuts cook quickly
  9. Meanwhile mix up the dressing and place the rocket in a large salad bowl
  10. Cut the eggplant/aubergine into large chunks and add to the salad along with the rocket and BBQ French onion
  11. Add the dressing a little at a time until the rocket and vegetables are lightly coated (you may not need the whole lot) then crumble through the feta and top with the toasted pine nuts

 

Serves 4