January 2011

Beginning a new year always has us reflecting on the healthy improvements we want to make for ourselves in the coming year.  You don’t need a wellness retreat in the mountains or a spa holiday in the tropics to get started – simply follow the January health hints, make sure you keep warm and well, access our self care portal or why not plan your quit attempt for No Smoking Day this year?

Click here to view the January issue.

Beef and vegetable casserole

Serves – 6

A good source of iron and a perfect filler for all the family, and for a winter warmer, this will go down a treat.

Ingredients –
•    600g good lean stewing steak, chopped into cubes
•    2 tbsp olive oil
•    4 cloves garlic, crushed or grated
•    1 inch piece of fresh ginger, finely grated (or ½ tsp powdered)
•    2 onions, sliced
•    2 carrots, cut into rounds
•    2 courgettes, cut into chunky rounds
•    2 sticks of celery, sliced
•    3 ripe tomatoes (or 1 small tin of tomatoes – unsalted)
•    1 red pepper, cut into chunks
•    600ml chicken or vegetable stock, fresh or made from a low-salt stock cube
•    Plenty of freshly ground black pepper

Method –

1.    Preheat oven to 200°C/ gas mark 6.
2.    Heat half the oil in the bottom of a large casserole dish (with a lid) over a medium-high hob. Fry the steak on each side to seal. Take out and put aside. Heat the remaining olive oil, add the onions and fry for a minute or two, being careful not to burn them. Put the steak back in, add the garlic and the courgettes and fry for a little longer.
3.    Add the stock and the rest of the vegetables, grate in the ginger, and bring to the boil.
4.    Put the lid on the dish and transfer to the oven. Cook for 45 minutes-1 hour. Lightly season to taste.

Food safety tips
Always wash your hands, work surfaces, utensils and chopping boards before you start and after handling raw meat. Keep raw meat away from ready-to-eat foods such as salad, fruit and bread. If you are not going to eat all of the dish the leftovers should be cooled within 1-2 hours and placed in the fridge (for up to 2 days) or frozen. When reheating always make sure that the dish is piping hot all the way through before serving, never re-heat food more than once.