Vitamin B Rich Thai Beef Salad

Vitamin B Rich Thai Beef Salad 0

THAI BEEF SALAD RICH IN VITAMIN B

*Studies have shown a relationship between the B vitamins, including thiamin or vitamin B1, and mood. A deficiency in B vitamins such as folic acid and B12 can trigger depression in some people*

PREP TIME
COOK TIME
TOTAL TIME
 
Author:
Recipe type: Salad, Beef
Cuisine: Thai
Serves: 2
INGREDIENTS
Dressing
  • ¼ to ½ tsp sliced birds eye chili (or any other spicy chili - adjust amount to taste)
  • 2 garlic cloves
  • 1 tbsp cilantro/coriander stems, chopped
  • Pinch of salt
  • 2 tsp sugar
  • 2 tbsp fish sauce
  • 3 tbsp lime juice
  • 1 tbsp grape seed oil (or canola or vegetable oil)
Salad
  • 7 - 8 oz / 200 - 250 g good quality beef steak - sirloin, porterhouse, scotch fillet or rump steak (the best quality you can afford), at room temperature
  • ½ tbsp oil (vegetable, peanut or canola oil)
  • Salt and pepper
  • 2 cups mixed lettuce leaves
  • ¼ cup cherry tomatoes, halved
  • ¼ small red onion (spanish onion), very finely sliced
  • ½ cucumber, cut horizontally then cut into slices (about ⅓ cup)
  • ¼ cup cilantro/coriander leaves, lightly packed
  • ¼ cup mint leaves, lightly packed
Garnish
  • 1 tbsp peanuts, roughly chopped
  • Extra cilantro/coriander and mint leaves
INSTRUCTIONS
  1. Place the birds eye chili, garlic, cilantro stems and a small pinch of salt into a mortar and pestle.
  2. Grind until a smooth paste forms.
  3. Add the remaining Dressing ingredients. Adjust sugar, lime juice and fish sauce to taste. Set aside.
  4. Drizzle the beef with ½ tbsp of oil on both sides, then sprinkle with a good pinch of salt and pepper.
  5. Preheat a skillet over high heat until screaming hot and smoking.
  6. Cook the beef to your liking. (Note 1) I like mine rare for this salad.
  7. Remove the beef from the skillet onto a plate. Loosely tent with foil and set aside for 10 minutes to rest.
  8. Slice the beef thinly against the grain (Note 2) and place in a bowl with the remaining Salad ingredients.
  9. Pour over Dressing and toss gently.
  10. Pile the salad onto a plate. Sprinkle with peanuts and garnish with extra cilantro/coriander and mint leaves if using.
NOTES
1. On a screaming hot skillet or BBQ, I cook a 2cm / ⅘" thick steak (at room temperature) for 2 minutes on each side for rare, or 2 minutes 30 seconds on each side for medium rare or 3 minutes on each side for medium. My biggest fear is overcooking an expensive piece of beef. Remember: the steak will continue cooking when resting! And remember: you can cook a steak a bit more if needed but you can't UNCOOK steak!

2. Cutting the beef against the grain produces the most tender slices. To do this, look at the piece of steak and you will notice that most of the fibres are going in one direction. Turn the steak so the fibres are going left to right directly in front of you. Then cut across the fibres - i.e. 90 degrees perpendicular to the direction of the fibres.

3. OPTIONAL EXTRAS: For a truly authentic experience, toss through 1 tbsp of very VERY finely sliced lemongrass (white part only), and 2 fresh kaffir lime leaves very VERY finely julienned.

4. This recipe is adapted from the Spice I Am cookbook by Suet Saenkham, the genius behind the Spice I Am restaurants in Sydney, Australia, which are arguably the BEST Thai restaurants in the world outside of Thailand!


Nutrition per serving assuming 2 servings, made using sirloin beef.

The Food Fix: ADHD-Friendly Meal Ideas for Kids

The Food Fix: ADHD-Friendly Meal Ideas for Kids 0

Studies show that dietary changes have not only improved symptoms of hyperactivity, concentration and impulsivity, but also have calmed oppositional behaviour in ADHD kids. Combining protein with complex carbs that are high in fiber and low in sugar will help your child manage ADHD symptoms better during the day. 

When preparing an ADHD-friendly meal, half of the plate should be filled with fruits and veggies, one-fourth with protein, and one-fourth with complex carbs. This combination of food may control swings in behavior caused by hunger, surges in blood sugar, or a shortfall of a particular nutrient. In addition, whole grains help prevent blood sugar levels from spiking and then plummeting, which can increase inattention.

Looking for a healthy breakfast option that follows these suggestions? Try a DELICIOUS VEGGIE OMLETE 

  • For the filling:
  • 1/2 Tbsp. butter
  • 2 Tbsp. chopped onion
  • 1/4 c. chopped mushrooms
  • 1/2 c. fresh spinach
  • 3-4 cherry tomatoes, sliced in half
  • shredded cheddar cheese, to taste
  • For the omelets:
  • 2 eggs
  • 2 Tbsp. vegetable or canola oil
  • 2 Tbsp. water (or milk)
  • salt and pepper, to taste
  • Additional filling ideas/toppings:
  • avocado
  • hollandaise sauce (my favorite -- click here)
  • salsa
  • sour cream
  • guacamole

Instructions

  • First, we want to get your filling ready. Heat butter in a small frying pan over medium heat. Add onions and mushrooms and saute until onions become clear. Add spinach and tomatoes. When spinach has wilted, remove from heat and cover with lid or foil to keep warm.
  • Crack the eggs into a mixing bowl and whisk until eggs become light yellow in color. Set aside. Pour oil into In an 8" pan (you don't want to do a smaller pan or the eggs won't cook as well) and swirl around until pan in evenly coated with oil. Put pan on the stove over medium-low heat.
  • While oil is heating quickly add water, salt, and pepper to the eggs and beat vigorously until the eggs become light and airy. When the oil becomes wavy and hot, slowly pour the eggs into the pan. Once the eggs are in the pan, do not stir! Let them just sit and start to bubble up a little bit.
  • When the bottom of the eggs begin to set a little bit, use heat-resistant rubber spatula to gently push one edge of the egg into the center of the pan, while tilting the pan to allow the still liquid egg to flow in underneath. Repeat with the other edges, until there's no liquid left.
  • Your eggs should now resemble a bright yellow pancake, which should easily slide around on the nonstick surface. If it sticks at all, loosen it with your spatula.
  • Now gently flip the egg pancake over, using your spatula to ease it over if necessary. Cook for another few seconds, or until there is no uncooked egg left. DO NOT OVERCOOK!
  • Stir cheese and toppings together and spoon down center of the omelet in a line (adding more cheese to the top if you like it extra cheesy). Quickly fold one side of the omelet over the toppings and then do the same with the other side (as if you were folding a piece of paper into thirds).. you may also just fold the omelet straight over (as if folding a piece of paper in half). You may keep the omelet in the pan until the cheese is melted (flipping over if necessary).. just be sure you don't overcook the eggs-- you don't want them to be crispy and brown!