Jazzing up cheaper meat

BY KENDALL NORTH

Summer - or at least warm weather - is finally here and if the wind has died down, the barbecue can really be enjoyed. I have a simple recipe today for those who can't afford top- quality steak and still want the pleasure of enjoying a good barbecue meat that is leaner than sausages and sure to please - even the kids.

Marinades are the answer to making those cheaper and tougher cuts of meat more palatable.

First of all, they add flavour. Use herbs, spices and flavoured oils, such as garlic- or chilli- infused olive oil or sesame oil. Other things to add include mustard, honey, soy sauce, citrus zest, sweet chilli sauce and Worcestershire sauce.

Marinades add moisture as well as flavour. This is mainly the job of the oil, but other ingredients that can add moisture include buttermilk, yoghurt and lite coconut milk.

Finally, and most importantly, they tenderise. Acidic ingredients in marinades break down the proteins on the surface of the meat that make it hard to chew. However, leave meat in acid for too long and it goes mushy. Dairy products - like buttermilk and outright - tenderise meat all the way through while keeping its texture mostly the same.

And just a basic English lesson: marinade is the name of the concoction - in other words, the noun. Marinate, with a "t", is the action you take with a marinade - in other words, the verb.

I also love summer because all my favourite fruits are available. New Zealanders are not eating enough fruit and, interestingly, people are more likely to eat fruit if it is cut up (especially children). Fruit kebabs are an ideal children's party food, or dessert for everyone at a barbecue, since you can pick them up. They are super healthy, too.

The more colours on the stick, the better, as each colour fruit provides your body with a different health benefit.

* Kendall North has her own business working as a dietitian and sports nutritionist, as well as teaching group fitness classes at City Fitness gym. As part of her nutrition work, she offers cooking classes. She will come to your home and teach groups of up to eight how to cook healthy and nutritious meals quickly and on a budget. To contact her, email kendall.north@gmail.com or write c/o Deborah Sloan, features editor, Taranaki Daily News, PO Box 444, New Plymouth 4340.

Basic Beef Kebabs

Serves 4

400-500g lean rump steak

1/2 cup salt-reduced soy sauce

1/2 cup water

2 Tbsp lemon juice

1 Tbsp honey

1 Tbsp sweet chilli sauce (optional, but gives it a bit of bite)

2 Tbsp oil

1 Tbsp brown sugar

2 cloves garlic minced (or 2 tsp crushed garlic from a jar)

1/2 tsp crushed ginger

Pinch of pepper

4 kebab sticks

1/ Soak the kebab sticks in water for 30 minutes to avoid burning on the barbecue.

2/ Dice meat into 4cm chunks. Thread about 120g on each stick.

3/ Mix together the rest of the ingredients and pour over kebabs. Marinate for a couple of hours, covered, in the refrigerator.

4/ Remove kebabs from marinade and fire up the barbecue. While cooking, baste the kebabs frequently with the marinade. Be careful - they cook quickly. Just a quick sear each side is all you need.

Fruit Kebabs

Serves at least 8 children

1 punnet strawberries with stalks removed (hurry - strawberry season is nearly over)

1/4 to 1/2 rockmelon/watermelon/ honeydew (whatever is available at a good price) peeled and cut into 4cm chunks

2 kiwifruit peeled and quartered

2 oranges, peeled and cut into 4cm chunks

2 plums, halved or quartered

2 nectarines, peaches, or apricots - remove stone and cut into 4cm chunks

1 banana, cut into 4cm slices

1 small bunch grapes, whole

1/4 pineapple, peeled and cut into chunks

Juice of 1 lime - more if needed

Marshmallows (optional - everything in moderation, right? Just as long as the fruit dominates the stick)

10 to 12 kebab sticks

1/ Wash and prepare the fruit.

2/ Put all the prepared fruit into a large bowl and pour the lime juice over to prevent the fruit from going brown. Toss gently to make sure everything's coated.

3/ Thread pieces of fruit and marshmallow on to each stick alternately - for example, strawberry, kiwifruit, melons, marshmallows, grapes, plums and nectarine, to create a colourful combination.

4/ Cut off sharp ends of the kebab sticks if serving to kids.

5/ Put the kebabs on a plate, cover and refrigerate if not serving right away.

Hot tip

Trying to get healthy in 2010, but barbecues and socialising seem to put you off track? Barbecues don't mean you have to just eat meat and garlic bread and drink beer. If invited to a barbecue or holding your own:

Make sure you take/serve a green salad and fill up half your plate with it.

Take/provide extra veges to cook on the barbecue, like mushrooms, courgettes and peppers.

Go easy on the meat (have one big kebab instead of two, or one small piece of steak the size of your palm, or 2 small or one bigger sausage.

Instead of the garlic bread, choose a spoon of either potato, rice or pasta salad. You will get more nutrients, especially from the veges, and less fat.

Enjoy a beer or wine, but drink slowly. Often if it's hot and you are thirsty, alcohol can be consumed like water. So drink some water, too.

Avoid lingering around the table.

Most important of all, eat slowly, savour the flavor and enjoy.

- © Fairfax NZ News