What are healthy fats?

Fat is an essential part of a person’s diet, necessary to the health of people and a principal source of energy for the body. 

Dietary fats supply the fatty acids necessary for many of the body’s chemical activities, including growth in children, and provide the membrane linings of cells. Fats carry the fat-soluble vitamins A, D, E and K. Fats lend flavour, texture and aroma to food, and they satisfy hunger.

Fat is not bad for the body. Moderate amounts of body fat, 18-24 per cent for women and 15-18 per cent for men is consistent with good health. Stored fats regulate body temperature, provide a protective cushion for organs and assist with hormone production and regulation.

The fat people consume come from many sources, both visible and invisible. Visible fats are ingredients such as sunflower oil or olive oil. Invisible fats are an integral part of foods, including the fat found in meat, nuts, fish or cheese. 

All fats consist of two types of fatty acids, which are distinguished by their chemical structure and the relative amount of hydrogen they contain. Saturated fats are loaded with all the hydrogen they can take whereas unsaturated fats contain less than the maximum amount of hydrogen. Unsaturated fats can further be divided into two categories, namely monounsaturated fats and polyunsaturated fats.

 Fats naturally found in in foods are made of mixtures of saturated and unsaturated fatty acids. Fats containing mainly saturated fatty acids are found in animal foods such as beef or lamb, butter and other dairy products. These are not healthy fats.

Healthy fats are fats containing polyunsaturated fatty acids and include sunflower, cottonseed and maize oils. Exceptions here are poultry and fish oils, which come from animal sources but are high in unsaturated fat whilst coconut oil, a vegetable oil, high in saturated fatty acids is despite being a liquid. Nuts, olives and avocados are the major sources of monounsaturated fatty acids, and are also healthy.

The dietary role of fats is not simple. Although a moderate amount of fat is needed for everyone’s diet, many people go overboard. Eating too much fat, and unhealthy fat for this matter, is normally linked to two big health problems; obesity and cardiovascular disease. 

Essential fatty acids as needed by the body are polyunsaturated fatty acids, mainly linoleic acids but it is these fats that are mostly neglected.

Studies have indicated that diets high in polyunsaturated fat lower the blood cholesterol level compared to diets containing large amounts of saturated fats.

The body’s fat intake can be regulated by cutting down on visible fats, shunning fried foods and choosing lean forms of meat and fat-free or low-fat dairy products.

Love and health,

Engela

Mutton Hodgepodge

BRAAIS, BEERS AND BIKES

Ingredients

·         1 tbsp. cooking oil

·         500 g breast of mutton, cubed

·         500 g beef, cubed

·         2 medium onions, chopped

·         2 cloves garlic, crushed

·         1 tbsp. salt

·         ½ tsp. black pepper

·         ½ tsp. chopped fresh rosemary

·         ½ tsp. chopped fresh thyme

·         1 bay leaf

·         1 x 410 g tin of chopped tomatoes

·         500 g potatoes, peeled

·         5 pickled onions, peeled

·         5 medium carrots, cubed

Preparation

1.       Heat oil in a pot, add meat and brown.

2.       Add onions and garlic and fry until soft.

3.       Add herbs and spices and fry forr 2 minutes.

4.       Add tomatoes, cover and simmer for two hours.

5.       Add remaining vegetables and simmer until potatoes and carrots are tender.

Serve with rice and side-salad.

My beautiful world

Beef Tips and Noodles

"This is a great dish that's very easy to make with just a few ingredients. Great with rolls of any type. I got this recipe from my mom years ago and it is a family favorite."

Julie

For the recipe, click here . . . . 

How to Make Basic Pot Roast of Beef

Ingredients

·         2 kg whole rump steak

·         2 tbsp. flour

·         3 tbsp. sunflower oil

·         1 onion stuck with 2 whole cloves garlic

·         1 bay leaf

·         1 tsp. freshly ground black pepper

·         ½ tsp. salt

·         1½ tsp. thyme

·         1 cup beef broth

·         6 carrots cut into 5 cm lengths

·         12 small white onions peeled

·         2 small turnips, quartered

Preparation

1. Rub the meat with flour. Heat the oil in a heavy-based saucepan and sear all sides of the meat.

2. When well coloured, add the onion, bay leaf, pepper, salt, thyme and broth. Bring to the boil and simmer covered for 2 hours.

3. Test the meat, and if it is becoming tender, add the remaining vegetables. Cook for about 1 hour more, until the vegetables are tender. Remove meat to a carving board and keep it warm.

4. Skim off the fat from the sauce and taste for seasoning. Carve meat into thin slices and serve.

Beautiful Women

Beef Stroganoff

Ingredients

• 1 kg sirloin steak

• 8 big sliced fresh mushrooms

• 3/4 cup chopped onion

• 2 cloves garlic, pressed

• Vegetable cooking spray

• 1 tablespoon margarine

• 2 tablespoons flour

• 1 cup hot water

• 1 teaspoon beef bouillon granules

• 1/4 teaspoon salt

• 1/2 teaspoon pepper

• 1 tablespoon corn-starch

• 1/4 cup low fat sour cream

• 3 cups hot cooked noodles

• Finely chopped fresh parsley

Preparation

1. Trim fat from steak; slice steak diagonally across grain into thin strips. Cook steak and mushrooms, onion and garlic in a large saucepan with cooking spray over medium-high heat, stirring constantly, until tender.

2. Drain steak mixture, and set aside; wipe drippings from pan. Melt margarine in saucepan over low heat; add flour, stirring with a wire whisk until smooth. Cook 1 minute, stirring constantly. Gradually add 1 cup water, stirring constantly. Add bouillon granules, and cook over medium heat, stirring constantly, until thickened.

3. Stir in salt, pepper, and steak mixture. Cook until thoroughly heated. Remove from heat. Combine corn-starch and sour cream; stir into meat mixture (do not reheat).

Serve over noodles; sprinkle with parsley.

6 servings

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Beef Paprika

Ingredients

·         600 g boneless sirloin steak, trimmed of the fat and cut into four pieces

·         ¼ tsp. salt

·         Ground black pepper to taste

·         2½ tbsp. paprika

·         2 tbsp. plain flour

·         1 tbsp. safflower oil

·         1 onion cut into 2.5 cm cubes

·         1 green pepper, cut into 2.5 cm squares

·         1 garlic clove, finely chopped

·         350 ml chicken stock

·         8 big mushrooms cut in halves

Preparation

1. Season the beef pieces with salt and some of the pepper. Combine 2 tablespoons of the paprika and flour on a plate. Dredge the pieces of beef in this mixture, ensuring that each one is coated evenly. Reserve the remaining flour-paprika mixture.

2. Heat 1 teaspoon of oil in a non-stick frying pan over medium-high heat. Sear the meat in the pan, then transfer it to a small bowl and set it aside.

3. Wipe the pan clean with a paper towel; heat the remaining of the oil in it. Add the onion, green pepper and garlic, and sauté them, stirring occasionally for about 5 minutes or until the onions are translucent. Add the remaining flour-paprika mixture, then whisk in the stock.

4. Add the meat and bring the stock to a simmer. Cover the pan and simmer the beef and vegetables for 1¼ hours. Stir in the mushrooms and the remaining ½ tsp. of paprika; cook the mixture, covered, for 15 minutes longer.

Serve the beef surrounded by the vegetables and covered with the sauce.

Makes 4 servings.

How to Make Your Own Yoghurt

Beef and Port Hot Pot

Ingredients

·         2 tsp. vegetable oil

·         1.5 kg roasting beef; in one piece

·         6 sprigs assorted fresh herbs

·         1 cup port

·         2 cups beef stock

·         2 tbsp. Worcestershire sauce

·         4 potatoes; halved

·         2 parsnips; halved length wise

·         2 carrots; halved length wise

Preparation

1.       Heat oil in a saucepan over a high heat, add beef and cook; turning several times for 5 minutes or until beef is brown.

2.       Tie stems of herbs together and add to pan. Stir in port, stock and Worcestershire sauce and bring to simmering over a medium heat. Simmer, stirring occasionally for 1¼ hour.

3.       Add potatoes, parsnips and carrots and cook for 20 minutes longer or until beef and vegetables are tender; stirring occasionally.

4.       To serve, slice beef and accompany with vegetables and pan juices as a sauce.

Serves 4

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Beef and Bean Stir-fry

Ingredients

·         250 g quick-cooking noodles

·         2 tsp. sesame oil

·         2 cloves garlic; crushed

·         3 tsp. grated fresh ginger

·         500 g rump steak; cut into thin strips

·         500 g green beans; trimmed and cut into 10 cm pieces

·         2 tbsp. sweet chilli sauce

·         2 tbsp. sweet soy sauce

·         1 tbsp. oyster sauce

Preparation

1.       Prepare noodles according to packaging directions.

2.       Heat oil in a frying pan over a medium heat, add garlic and ginger and stir-fry for 1 minute.

3.       Add beef and stir-fry for 3 minutes or until well browned.

4.       Add beans, chilli sauce, soy sauce and oyster sauce and stir-fry for 2 minutes longer.

5.       Drain noodles and divide between serving plate. Top with beef mixture and serve immediately.

Serves 4

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Engela

Beef with potato crisps

Ingredients

·         500 g beef fillet in one piece

·         2 tbsp. crushed black peppercorns

·         Vegetable oil

·         4 potatoes, very thinly sliced

·         1 large sweet potato, very thinly sliced

·         Salt

·         Assorted lettuce leaves

·         Balsamic or red wine vinegar

Preparation

1.       Roll beef in black peppercorns.

2.       Heat 1 tbsp. oil in frying pan over medium heat, add beef and cook for 10-15 minutes, turning frequently until well browned on all sides – continue cooking until it is cooked to your liking. Remove beef from pan, cover, set aside and keep warm. (When the beef is browned it will be rare-to-medium. If this how you like your meat, remove it from the pan. To test the degree of doneness of the meat, press it with a pair of blunt tongs. Rare meat will feel springy to the touch, medium meat slightly springy and well-done meat will feel firm).

3.       Wipe pan clean. Add 5 cm oil and heat to hot. Cook potato slices and sweet potato slices in batches for 3-5 minutes or until golden brown and crisp. Remove from pan, drain on absorbent kitchen paper and sprinkle with salt.

4.       To serve, slice beef thinly. Divide potato and sweet potato crisps and lettuce leaves between serving plates. Place beef slices on top of lettuce, sprinkle with vinegar and serve immediately.

Serves 4

Engela

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