Updated: Jan 28
Jerusalem artichoke is a mystery food for many people, but it is a versatile food and full of goodness. The pairing of the artichoke and thyme was discovered after a roasted, thinly sliced parsnip and thyme recipe resulted in the combination of parsnip and Jerusalem artichoke and the realisation of its lovely flavour and texture. Bavette/skirt steak is a lean cut of meat ideal for a post-workout boost. In order to maximise the health benefits, buy and eat it fresh, flatten it with a hammer or any other appropriate tool, marinade with nutrient dense ingredients which combine well with beef steak such as black pepper, olive oil, chilli powder, sear the steak for future use or cook straight away. The steak will not need more than a couple of mins as cooking on high heat degrades nutrients. Consequently, a blue or rare steak will be more beneficial to health than a medium or well done steak, but if the only way of enjoying a steak is by having it medium-rare, medium or well done then do not worry unless it is burnt and black. The salt is added after the olive oil marinade just before cooking at high temperature so the salt remains on the surface of the meat without dissolving. As a result the meat juices stay in the muscle fibres and the meat remains juicy. You won't find many recipes as cheap, easy, quick, delicious and healthy as this!
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Servings: 2 (1-2 servings per portion) Prep time: 5 mins
Cooking time: 20 mins
Total time: 25 mins
Recipe Cost: £4
Nutritional Content (per serving)
Total Fat: 27.5g
Saturated Fat: 6g
Total Carbohydrate: 16g
Related Post: Evolved Food: Jerusalem Artichoke
200g beef bavette/skirt steak
1 large or 2 small to medium Jerusalem artichokes
3 tbsp extra virgin olive oil
2 tbsp black peppercorns
1 tbsp dried thyme
1 tbsp himalayan salt (½ for steak, ½ for artichoke)
Pinch of ground black pepper
Several drops of Frank's RedHot original cayenne pepper sauce
1. Place steak on a chopping board, cover with baking paper. Flatten the steak with a hammer and place it in a dish. Grind peppercorns in a mortar and pestle. Cover steak with oil, sieve the ground peppercorns onto the steak and massage to combine all ingredients. Quickly sear the steak for 30 seconds each side before allowing to cool. Place in the fridge for 1-2 days wrapped in cling film otherwise cook straight away.
2. Preheat the oven to Gas Mark 6/ 200C (180C Fan Assisted)/ 400F. Peel the artichoke, slice thinly, put in a resealable bag along with dried thyme, 1 tbsp oil, ½ tsp salt and a pinch of ground black pepper. Seal the bag, shake well and use fingers to combine all ingredients. Place artichoke on baking tray and bake for 20 minutes, turn the pieces over after 10 minutes.
3. When the artichoke has been in the oven for 12 minutes, heat a non-stick frying pan on high heat until extremely hot. Meanwhile massage ½ tsp salt into the steak before placing it on the pan. Cook each side for 90 seconds before putting on a plate with a bowl over it for 2 minutes before serving the artichoke. Remove the bowl, add the drops of hot sauce and enjoy.
4. Consume within 1 day.
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ABOUT THE AUTHOR
Co-founder of 'The Evolved Way', and experienced personal trainer, Samson practices what he preaches. His own healthy lifestyle, which informs this site, is based on understanding the right way to eat and exercise, not excluding of course going out and enjoying life knowing you can still feel and look good.