RGE RD Chef Blair’s Movember Mindful Cooking Class Recipe
Posted by Dr. Alda Ngo
Braised grass-fed beef | black garlic-hemp seed coulis
Farro | lentils | leeks | carrots | hubbard squash | apple
Squash & kale salad | cayenne mignonette
Warm tomatoes | toasted walnuts & pumpkin seeds
For all those who missed out on our Mindful Cooking Class with Chef Blair at RGE RD here is the recipe.
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Serves 4 people
Grass-fed beef | Tandria Dexter or Nature’s Green Acres are great 2 oz/person ~ 8 oz total
1/2 cup beef tallow (or grape seed/ canola oil)
Black garlic coulis
Yields 1 cup (about 225 ml)
2 bulbs (50 grams) – black garlic
1/2 cup (125 ml) – vegetable stock or water
2 tsp (10ml) – sherry or cider vinegar
1/2 tsp (2.5 ml) – lemon juice
1/2 oz (15 grams) – hemp seeds
1 tsp (5 ml) – kosher salt (maybe a bit more to taste) 1/2 – shallot
1 tsp (5 ml) – hot sauce
Put all ingredients into a blender and blend. Wipe down sides with spatula and re-blend until smooth and thickened.
1 cup farro
3 cups water
2 tsp salt
Rinse farro with water and add to the 3 cups water in a pot. Bring it to a boil and then reduce heat to a simmer. Cook until the grains are tender, about 25 minutes. Add salt after farro is cooked.
1 cup lentils
3 cups water
2 tsp salt
Rinse the lentils with water and add them to a pot with the 3 cups of water. Bring it to a boil and then reduce heat to a simmer. Cook until the lentils are tender, about 15-20 minutes. Add the salt after lentils are cooked.
1/2 medium sized Hubbard squash (blue hubbard or red october are great)
2 carrots (peeled and diced small)
1 leek (washed, green top trimmed off, thinly sliced)
2 – 3 Tbs beef tallow or canola oil
half cored apple diced
Cut squash in half, scoop out the seeds and discard them. Peel the squash (probably with a knife because the skin is tough) and use a vegetable peeler to make ribbons for the salad. Dice the rest of the squash.
Slice tomatoes in half, sprinkle with a little salt and warm slightly in oven until juices are bubbling.
2 Tbs pickled cayenne (or other pickled pepper like banana peppers)
1/2 cup riesling vinegar (white wine vinegar)
dash of salt
Combine and blend ingredients together.
Squash & kale salad
1 handful Squash ribbons
1 handful Kale (washed and torn into bite sized pieces)
2-3 Tbs Cayenne mignonette
1 tsp salt
Toss kale and squash in cayenne mignonette and salt. Massage the mignonette into the kale and squash. Then let stand and marinate while preparing the rest of the meal.
1 handful pumpkin seeds
1 handful walnuts
1 handful hemp seeds
Dry roast pumpkin seeds and walnuts in a pan or in the oven at 350 F. Once toasted, sprinkle with beef tallow or vegetable oil and salt to taste. Break walnuts into smaller pieces once toasted.
2 tbsp of mixed parsley, thyme, sage (finely chopped)
Assembling & Plating
Cook the grass-fed beef your favourite way (grill, pan sear or braise)
Heat large sauté pan to medium and add 2-3 Tbsp of beef tallow or oil.
Add carrots, leeks, diced squash. Cook for about 5 minutes, stirring as needed.
Add pre-cooked lentils and farro and cook for another 5 minutes. Add ¼ cup of water or vegetable stock. Then add apple, chopped nuts and herbs, stirring to incorporate all ingredients. Season with salt and pepper to taste.
Slice beef if necessary.
Lay out 4 plates, spread 1 Tbsp of black coulis on the plate and place 2oz of beef on top of it. Divide the vegetable mixture evenly among the 4 plates, and divide kale and squash salad between the 4 plates. Sprinkle with hemp seeds. Garnish with warm tomatoes.
Sit down to enjoy your meal.
Take in the colours and aromas. Reflect with gratitude on all of the hard loving work that has gone into bringing this food onto your plate.
Chew slowly and take in the textures and flavours. Savour it!
Colourful vegetables | anti-oxidants
Prevents cellular and DNA damage | cancer | cardiovascular disease | diabetes | infertility
Grass-Fed Beef | omega-3
Lowers risk of heart disease | stroke | diabetes | depression | infertility
Farro | anti-inflammatory | prebiotic
Reduces risk of heart disease | stroke | obesity | type 2 diabetes | infertility Increases regularity | absorption
Supports mental health via the gut-brain axis
Black garlic (fermented) | probiotic
Supports digestion | immunity | serotonin secretion
Reduces anxiety | depression
Nuts & Seeds | Omega-3 | protein | antioxidant | fibre
Reduces blood sugar | cholesterol | blood pressure
Lowers risk of heart disease | stroke
Supports brain function | cell growth
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