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Chef Rudo Kandiero
Vitamin B2, also known as riboflavin, is a water-soluble vitamin.
It helps the body release energy and maintains the health of skin, eyes, nerves and body tissue.
Vitamin B2 is also involved in the transport and metabolism of iron. Good sources of vitamin B2 include liver, kidneys, meat, milk, green vegetables, mushrooms, soyabean, eggs and cereals.
This week’s recipe is a beef with mushrooms and snow pears that serves four. It requires approximately one hour of preparation time.
Ingredients
500g beef thick flank or any boneless parts of steak;
300g snow peas /green beans/asparagus;
Oil;
300g mushrooms oyster (or choice);
Soy sauce;
Five tablespoons brown sugar;
Six cloves garlic;
One teaspoon ginger;
Two teaspoons rice vinegar;
Method
- Combine brown sugar, soy sauce, minced garlic, ginger and vinegar and whisk. Set aside.
- Bring water in a medium pot to a boil. Add snow peas and boil them for five minutes, drain with cold water. Set aside.
- Heat a pan until hot, then add oil (two tablespoons). Add thinly sliced mushrooms. Cook until they turn a bit crispy brown. Season with salt and pepper.
- Remove mushrooms and add another two tablespoons oil, add thinly sliced meat. Cook beef until it turns brown then add snow peas, mushrooms and then the sauce.
- Stir everything to combine on high heat for about a minute. Turn off heat and cover pan with a lid.
- Serve with rice or use as wrap filling.
Power foods
Snow Peas: A good source of vitamins C and E, zinc and fibre, promoting gut health and improved blood pressure control.
Oysters: Rich in nutrients, including zinc, which is essential for various bodily functions.
Mushrooms: Known for their health benefits, including promoting blood sugar regulation, supporting the immune system and being loaded with fibre, minerals and vitamins.
Beef: A good source of protein for building and repairing tissues, as well as vitamins B, zinc, and iron.
Food safety guidelines
Salmonella is a major food poisoning bacteria that can cause symptoms such as stomach pain, diarrhoea, vomiting and fever.
Sources of salmonella include raw meat and poultry, raw eggs, untreated milk, shellfish, the intestines and excreta of humans and animals, untreated water, pests and domestic pets. Salmonella can grow in temperatures between 7°C and 45°C.
Rudo Kandiero is a qualified chef with a diploma in food preparation and culinary arts, patisserie and food safety the HACCP WAY. She can be contacted on 0772748509.
Online Reporter