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This blog started as a way for me to share my recipes + culinary adventures, tips for vibrant health + happiness, thoughts on the latest developments in nutritional medicine + the low down on the Sydney wholefoods scene and beyond...

Mildly spiced beef cheek and sweet potato casserole


This week I bought beef cheeks for the first time. They are cheap ($21.99/kg) and I bought the Tova Platinum grass fed brand from David Jones Food Hall. I slow cooked them in a casserole for 24 hours and they were so incredibly melt-in-your-mouth tender. I share my simple recipe below. For those of you who have done my casserole cooking classes you will know that my casseroles follow an easy-to-remember 4 part formula:

1. Pastured meat - in this case 1 packet of Tova beef cheeks.

2. Liquid - 1 cup home made beef or chicken broth and 1:4 cup balsamic vinegar or red wine. If you don't have bone broth just use filtered water- it won't be as rich, nutritious and flavoursome but it will still be fine.

3. Herbs and spices - I used 1 tablespoon OVVIO Indian Herb & Spice blend bought form OVVIO -The Organic Lifestyle Store in Paddington 5 ways (or make your own using Cumin, Tumeric, Cardamon, Fennel, Fenugreek, Chilli, Cinnamon, Garlic granules), plus liberal amounts of sea salt and cracked pepper. Instead of the Indian herbs you could use garam masala which is similar. Or use Mediterranean inspired spices like oregano, basil, bay leaf and some tomato puree. If you don't have any spices don't let that stop you- just season with good ol' sea salt and pepper.

4. Vegetables- a couple of diced garlic cloves, 1 diced onion, 1 large sliced sweet potato or other root vegetables to your liking.

Add everything into an oven proof casserole dish or slow cooker. This will take you between 2-4 minutes (I guarantee it- I've timed myself many times!!). Cook on low heat (e.g. 80 degrees) for 8-24 hours. Ladle the juices over the meat in shallow soup bowls. Serve with some steamed buttered greens or a garden salad. Easy, delicious and nutritious! Great for these cold wintery evenings.