Beef Marrow: Love it or hate it - it's good for you!

Anthony Bourdain once called marrow "God's butter". I won't argue, because it's totally droolworthy.
I LOVE it. Some don't. Some have no idea what I'm talking about because bone marrow isn't really enjoyed that much in North America. It's popular in Middle Eastern, Indian and French cuisine among others.

For those who don't know much about marrow, it's basically a jelly like substance that fills the core of a bone. It's packed with vitamins, minerals, Omega 3 fatty acids and lipids which are all essential for a healthy diet.

Eating marrow improves brain function as well as the strength of our teeth and bones. It's also been known to speed up recoveries with illnesses and  improve overall health of the immune system.

Head down to your local butcher or fresh grocery market for a few nicely cut bones and let's get down to roasting because it's just THAT damn delicious!

Ingredients
4 pieces Beef marrow bones
2 tbsp Olive Oil
1 tsp Black pepper, cracked
1 tsp Sea salt
(3 tbsp vinegar and 2 cups water for soaking)

Instructions
Preheat oven to 450C. In the meantime, place bones in a bowl with vinegar and water for 10 minutes, then rinse (helps to clean blood from bones). Line a baking sheet with aluminium foil, then place bones next to each other on sheet. Drizzle with olive oil and sprinkle with salt and pepper. Cook for 15-20 minutes.

Try smearing some across toasted bread.

Enjoy!

Goodness of Asparagus

Asparagus. Known for its goodness. These little tree like veggies certainly catch my attention at the market because they are a personal fav. They're packed with all kinds of nutrients and offer a delicious flavour. What's not to like?

Asparagus comes from the same family as garlic and onion. There are around 300 types of Asparagus in the world including one species from Africa which is considered poisonous. Asparagus is very easy to come by as it's grown all around the world.

People most commonly assume Asparagus is green but there is also white and purple stems that are cultivated and harvested for sale. The purple stems have a sweeter taste compared to the green and white stems. By far, the green Asparagus is the best to eat of the three. They are known to have many more nutrients and health benefits, including:

- Good source of fibre which helps with digestion
- Good source of folate which is essential in producing red blood cells
- Good sources of vitamin, A, B6, C, E and K
- Very high in anti-oxidants which helps in slowing down the ageing process
- Good source of glutathione, a detoxifying compound that helps break down carcinogens
- A natural diuretic, it helps rid the body of excess salt
- Low in calories, so it makes a good snack
- It contains anti-inflammatory compounds which fight against type 2 diabetes 

Here is a quick and simple recipe I like to use when preparing Asparagus

Ingredients
1 Bundle Asparagus, bottoms cut
2 Tbps Balsamic vinegar
2 Tbsp Olive Oil
Pinch of salt and cracked black pepper

Directions
Place Asparagus on baking sheets and drizzle with vinegar and oil. Pinch some salt and pepper before and after cooking in the oven for 15 minutes at 375C.

Remember when preparing Asparagus, steam, grill or eat raw. Try not to boil them because boiling pulls out most of the nutrients.

Enjoy!

How to make Bread

It is what sandwiches our deli meats together or what is used to dunk in or mop up food. From every drop of tomato sauce you want to gobble up from the bottom of your now empty plate of Spaghetti, to the creamy hummus you want to dip and enjoy as this vessel makes it easier to bring food to your taste buds...

Wow, that was the longest sentence ever. But, let's get to the point..that's right..

.. BREAD!

Here is a super easy recipe that anyone can try.

Ingredients

1 package Dry Active Yeast   (1.5 tsp if measuring loose yeast)

3 cups All Purpose Flour

3/4 cup Warm Water

1/3 cup Milk

1 tbsp Olive Oil

1 tbsp Sugar

1 tsp Salt

(You may add additional spice if desired. Some good options are thyme, oregano, rosemary or even 

cinnamon)

Directions

In a small bowl, add the package of dry yeast and warm water. Stir until completely dissolved.

In another large bowl, mix salt, sugar, oil and milk (and spice if using). Add yeast. Slowly mix in the

3 cups of flour. Get in there with your hands at this point and work the dough while in the bowl. 

When the dough starts to form, turn it over on your counter and knead for 2 minutes. Roll dough and shape into a small football. Place it in a greased loaf pan, and cover with towel for 80 minutes.

Once the time has passed, uncover and you will find the bread has significantly risen. Pop it into a 375F oven for 45 minutes. Since the loaf pan is greased, the bread should come out easily. Wait 15 minutes for the loaf to slightly cool to make for easier cutting.

It's hard to resist a slice of warm bread!

Enjoy!