Peppered beef with beetroot salsa

This recipe is rich in flavour and healthy nutrients – vitamins, minerals and antioxidants. The beetroot salsa is the perfect accompaniment to the beef.

Try to buy organic beef, as contains more of the vitamins and minerals you need, but it has none of the chemicals or antibiotics and other nasties that non-organic beef contains. Enjoy meat in moderation.

Nutrition rundown

• High in protein (30.6g per serve) and excellent for muscle repair, metabolism support and satiety, making this a strong option for active individuals.
• Rich in iron and zinc from the beef so it supports oxygen transport, immune function and energy production, particularly important for women and athletes.
• Moderate total fat but largely from tahini (sesame seeds) – Provides heart-healthy unsaturated fats and plant sterols.
• Saturated fat remains moderate (6.9g) which is within reasonable limits for a red-meat based meal.
• Very good fibre content (7.8g per serve) from beetroot, snow peas, rocket and watercress, supporting gut health, cholesterol balance and blood sugar control.
• Naturally occurring sugars (15.2g) primarily from beetroot and capsicum, paired with fibre so they digest slowly.
• Low sodium (209.6mg) especially considering salt is added “to taste” and dressing is home-made. Supports healthy blood pressure regulation.
• High in antioxidants –
  • Beetroot provides betalains, linked to reduced inflammation and improved blood flow.
  • Rocket and watercress contain glucosinolates, associated with cellular protection.
  • Capsicum contributes vitamin C, enhancing iron absorption from the beef.
• Good source of folate and nitrates (from beetroot) – May assist with circulation and exercise performance.
• Contains magnesium and calcium (from tahini) – Supports bone health and muscle function.
• Balanced macronutrient profile – the combination of quality protein, fibre-rich carbohydrates and healthy fats helps stabilise energy levels.

Ingredients – peppered beef

• 4 x 100g organic beef leg steaks
• 12 organic asparagus spears, trimmed
• 150g organic snow peas, cut julienne
• 1 red capsicum, halved and cut lengthwise
• 1 bunch rocket
• 1/2 bunch watercress leaves
• 1 Tbsp lemon juice
• 1/2 cup tahini dressing
• Cracked black pepper
• Salt to taste

Ingredients – beetroot salsa

• 2 large beetroots, quartered
• 1 Tspn extra virgin, cold pressed olive oil
• 1 Tspn balsamic vinegar
• 2 Tbsp fresh mint, chopped finely

Method – peppered beef

1. Brush beef steaks with some of the olive oil and sprinkle with the cracked black pepper.
2. Char grill steaks over medium to high heat for 2-3 minutes each side, or until cooked enough.
3. Rest the beef, loosely covered with the foil that was used to cook the beetroot, in the oven, for about 10 minutes.
4. Once rested, cut each steaks across the grain, into three pieces.
5. Blanch the asparagus, snow peas and capsicum in boiling, salted water for about 1-2 minutes.
6. Remove the vegetables and allow to drain on absorbent paper.
7. Tear up rocket and watercress leaves into a large bowl.
8. Add olive oil and lemon juice to rocket and watercress, season with salt to taste and toss gently.
9. Place some of the rocket equally into 4 plates.
10. Top the rocket with the snow peas, asparagus, capsicum and the beef strips.
11. Spoon the beetroot salsa over the top.
12. Drizzle the tahini dressing over the top and serve warm.

Method – beetroot salsa

1. Wrap beetroot pieces in foil and place on an oven tray.
2. Roast beetroot at 200°C for about 50-60 minutes, or until the beetroot are tender.
3. Remove beetroot from oven and remove foil.
4. When cooled enough, remove skin from beetroot, by peeling it off.
5. Cut beetroot into small cubes (5mm).
6. Combine the rest of the ingredients with the beetroot pieces in a small bowl and set aside.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.