Get more from your meat
Around £7.84/kg from local supermarkets
Rich in zinc, which regulates function of the prostate, and high in tryptophan which increases the production of melatonin - your sleep hormone.
Consists of more essential fats than saturated fats, so it's as good for your brain as oily fish, and low in sodium. A suprisingly good source of Vitamin C...
£2.70/kg from mettricks.co.uk
High in calcium at 20mg per 111g ear. This is preferable to the 8mg in liver and 11mg in tongue.
Around £10/kg from local supermarkets
350mg of potassium per 100g and high in Vitamin A, B12, B6 and folate, which strengthen immunity and lower your risk of cardiovascular diseases.
£10/kg from local supermarkets
High in protein (33.4g per 200g serving), low in carbohydrate and a 100g serving provides you with 64% of your daily iron requirements.
£1.98/kg from mettricks.co.uk
High in vitamin C and a strong source of selenium – which is known to reduce the risk of several cancers.
£6/kg from dpmeats.co.uk
Packed with calcium at 130mg per 100g, compared with 8mg per 100g for liver.
£2.70/kg from fuller-butcher.co.uk
No significant nutritional benefit. But a bloody good way to prove your point at a barbeque.
£1.98 from mettricks.co.uk
High in vitamin B12 which is required for energy production and regulation.
Gourmet recipe: Mutton shank with white wine, olives and anchovies
From Keith Goddard, head chef of 101 Pimlico Road
Ingredients (serves 5)
5 mutton shanks
1/2 bottle of medium/sweet white wine
1 carrot, peeled and halved lengthways
1 onion, halved
10 anchovies (in oil)
150g marinated black olives
1 sprig rosemary
Start by preheating your oven to 130 degrees centigrade. Season the shanks with salt and pepper and heat some olive oil in a pan until nearly smoking. Add the shanks to the pan and brown them on all sides. That's 'brown' – no one ever talks about the 'black mutton' of the family.
Turn the heat down, add the carrot and soften. Throw in the onion and cook until it starts to sweat gently then transfer everything to a casserole dish and add the wine, rosemary and the olives. The meat should be just covered, so add cold water if necessary.
Put a lid on the casserole dish and place it in the oven for around five hours. Keep an eye on it, checking it every hour or so. If the meat has receded from the top of the bone, take it out, reduce the sauce and then put it back in. This will help to intensify the flavour of the shank.
At the five-hour mark, remove the casserole dish from the oven and add the anchovies and coriander. Serve with some sauteed potatoes and a few green beans. Tuck in. And don't be sheepish – after all it's mutton.
Easy recipe: Crisp fried lamb's brain with a spicy tomato sauce
From Nieves Barragan Mohacho, head chef at Barrafina. Mohacho's dish is quick to cook and relatively low in saturated fat – great for shedding weight.
Ingredients (serves 4)
For the tomato sauce
500ml tomato frito
1 dessert spoon smoked paprika
1/2 tbsp chilli powder
For the olives
40g black pitted Aragon olives
25ml extra virgin olive oil
25ml balsamic vinegar
1 shallot, finely diced
For the brains
2 eggs, beaten
10 strands saffron
4 milk-fed lam's brains or 2 regular lamb's brains
Oil for deep frying
1Brains are often sold in Middle-Eastern butchers and are always cheap, but they're delicious and easy to prepare. In a saucepan, combine the tomato frito, paprika and chilli and leave to reduce until very thick – about two thirds less than you start with.
2While the tomato sauce is reducing in the saucepan, roughly chop the olives then add them to the extra virgin olive oil, along with the balsamic vinegar and the shallot. Do this in a small bowl and mix together well. Set this mixture aside.
3Now for the gruesome bit. Heat the frying oil over a medium-high heat. Slice the brains in half lengthways, then dip them into the eggs, and then into the breadcrumbs. Heat the oil and fry the brains for 3-4 minutes until they go a deep, golden brown.
4Remove from the oil and blot on kitchen roll to remove excess grease. Season with salt and pepper. Spoon a good amount of the tomato sauce onto each plate. Place your brains on top. Then finish with a small spoon of the black olive mix. Clever, no?
Gourmet recipe: King cabbage stuffed with oxtail and haggis
From Stephen Tonkin, executive chef at the Dean Street Townhouse
Ingredients (serves 4)
8 oxtail pieces, chopped
100ml vegetable oil
3l veal stock
1l red wine
4 haggis, steamed for 40 min
For the sauce
6 red onions, sliced
30ml chardonnay vinegar
For the mixture
6 large white onions, finely chopped
1/2 bunch sage
1 bunch thyme
1/2 bunch parsley
2 bunches chives
15g cayenne pepper
10g white pepper, ground
10g cloves, ground
King cabbage leaves, blanched and dried, to wrap
Season the chunks of oxtail with salt and pepper and brown in the oil over a medium heat. Remove and brown the vegetables in the same pan. Pour in the red wine, then add the oxtail and veal stock back into pot. Keep on a low heat and cook until the meat falls off the bone.
Strain the stock and reserve it. Remove the meat by hand, being careful to throw away any cartilage or sinew (we're not animals, you know), then use a food-processor to pulse the oxtail until it's finely shredded. Wipe any mess on your apron in gory, manly swipes.
Put the butter and flour into a pan and melt together to form a paste, then add to the oxtail mix to thicken it. Sweat the onions with thyme and sage until soft, and add to the oxtail, along with the broken up haggis, breadcrumbs, cloves, parsley, chives and pepper.
Wrap 50g balls of the oxtail mix in leaves of cabbage, using cling-film to roll them tightly closed. Sweat the red onions, add the chardonnay vinegar and reduce this by half. Then add the oxtail stock to form the sauce. Unwrap the parcels, place a few on each plate and pour over the sauce. Or flick it on the walls...
Easy recipe: Calf's liver with roasted pumpkin and sage butter
From Stephen Tonkin. This recipe is quick and easy to make, and the liver and pumpkin are both high in iron for optimal energy release.
Ingredients (serves 2)
4 slices calf's liver, 90-100g each
500g pumpkin, peeled and cut into chunks
4 rashers bacon
10-11 sage leaves
A few sprigs of thyme
2-3 garlic cloves
Roast the pumpkin at 180 degrees centigrade with some olive oik, thyme and the cloves of garlic until caramelised, then mash with a little butter and season well. Cover to keep it warm and stick the bacon under the grill until it's crispy.
Lightly flour the slices of calf's liver, season them with salt and pepper and pat off any excess flour. Add some vegetable oil and a small knob of butter to a hot pan and heat until it starts to foam and turn pale brown.
Now place the liver in the pan, cook for 2-3 min and then turn. Add the sage and cook for a further 2min. Remove the meat from the pan and set the sage and butter aside. The bacon should be ready about now.
Scoop up a good serving of the roasted pumpkin mash and arrange it in the middle of a plate. Layer the liver and then the bacon over it. Pour the sage and butter mix over the top of the meat. Then have a (baby) cow, man.
Gourmet recipe: Braised pig cheek with spring vegetables
From Pierre Koffmann, head chef of Koffmann's at The Berkeley
Ingredients (serves 4)
8 pig's cheeks, trimmed
1 leek, finely sliced
2-3 sticks celery, chopped
1 onion, chopped
2 cloves garlic, chopped
1 bay leaf
2 sprigs thyme
6-8 whole cloves
1tbsp tomato puree
750ml chicken stock
125ml white wine
12 baby turnips, blanched until just tender
150g baby carrots, blanched until just tender
Preheat the oven to 170 degrees centigrade. Heat the oil in a casserole dish which has a tight-fitting lid, then add the leeks, celery, onions and garlic and cook for 2-3min. Add the bay leaf, thyme, cloves and tomato puree and cook for another 2-3min. Add the honey to the mix and cook for a further 2-3min to caramelise everything.
Now it's time to get cheeky. Seal the meat in a large, hot saucepan, then add it to the softened vegetables with the stock and the wine. Bring it to the boil, season, then cover ans transfer it to the preheated oven. Cook for around one hour or until tender.
Remove everything from the oven, then carefully lift the cheeks out and strain the stock through a sieve. Place the stock into a medium-sized saucepan. Bring it to the boil and then allow the mixture to reduce in volume by half. Add the cheeks back into the stock, along with the baby vegetables and the peas. Warm the whole lot through for 2-3min, then serve on four pre-warmed plates. Now sit back and let everyone pig out – with plenty of new potatoes on the side.
Easy recipe: Pig's trotters
Koffmann's party pleasing dish may require some time to cook, but the trotters are packed with bone-strengthening calcium, which can also lower your risk of bowel cancer.
Ingredients (serves 4)
4 pig's trotters
100g carrots, diced
100g onions, diced
75g dry breadcrumbs
Salt and pepper
There's only a small amount of meat, but the real flavour comes from the skin and the bone. Tie them top to tail with twine or they will curve as you cook them. It won't affect the flavour but it will keep them looking like what they are – pig's feet.
Place the trotters in a large pan, along with the diced carrots and the onions. Season everything well and boil them in water for around two hours. Then take them off the heat and let them cool down in the stock mixture.
Cut the trotters length-wise – the knife should go perfectly down the middle – and brush them with the Dijon mustard. Now roll them in dry (not fresh) breadcrumbs and pan fry them in the olive oil on a gentle heat until crispy and golden.
Remove the trotters from the heat and rest on kitchen roll to remove excess oil. Plate them up with some vegetables. Or, for the full bloody effect of your guests putting your feet in their mouths, serve them on their own.
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