Be a Culinary Cupid: Bluff Meat Supply’s Spotify Recipe for a Romantic Valentine’s Day Date

This Valentine’s Day, skip the bustling crowds and overpriced restaurant menus. Create a magical, intimate evening at home with Bluff Meat Supply and Spotify, where love meets culinary delight. Say goodbye to reservations and hello to the romance of a perfectly cooked steak with our Flavour Soundtracks, listen here. Now that’s a way to impress your date! Remember, Spotify is absolutely FREE, so simply download the app via your app store and sign up or stream via your computer.

Why Cook at Home on Valentine’s Day?

Imagine this: a cozy setting, soft music playing and the sizzle of a perfectly seared steak wafting through the air. At home, you have the power to craft an unforgettable experience without the stress of dining out. Avoid the chaos, relish the tranquillity and let Bluff Meat Supply be your partner in creating the perfect Valentine’s Day ambiance.

Discover the perfect playlist to sizzle your steak to perfection here and effortlessly follow along with the recipes below!

Simple Steak Recipe with BMS Rump or Sirloin Steak


  • BMS Rump or Sirloin Steak
  • 1 tbsp olive oil
  • 2 sprigs of rosemary
  • 100g butter
  • 2 cloves of garlic, lightly crushed
  • Salt and pepper to taste
  1. Heat the pan to 290 degrees Celsius.
  2. Season the steak with salt and pepper.
  3. Place the steak in the pan. Let it cook according to one of our Flavour Soundtracks:
      • Rare Rhythms: Grill and Chill to Uncommon Tunes for Rare Steak Enthusiasts. Flip your steak 2 minutes* a side and let it rest for 2 minutes before serving.
      • Medium Rare Melodies: Sizzle to the Perfect Blend of Music and Culinary Magic. Flip your steak 3 1/2 minutes* a side and let it rest for 2 minutes before serving.
      • Medium Grooves: Hit the Sweet Spot with Tunes as Tempting as Your Medium Steak. Flip your steak 4 1/2 minutes* a side and let it rest for 2 minutes before serving.
      • Medium Well Beats: Cooking with Flavour, Grooving to Well-Rounded Melodies. Flip your steak 5 minutes* a side and let it rest for 2 minutes before serving.
      • Well Done, Harmonies: A Symphony of Taste and Sound for Well-Crafted Moments. Flip your steak 7 minutes* a side and let it rest for 2 minutes before serving.
      • In the final minutes of cooking, add butter, garlic and rosemary to the pan; tilt and baste the steak with the butter for a delicious flavour enhancement.
  4. In the final minutes of cooking, add butter, garlic and rosemary to the pan; tilt and baste the steak with the butter for a delicious flavour enhancement.
  5. Allow the steak to rest according to the above times before serving.

Discover the perfect playlist here!

We’re not about side chicks this Valentine’s Day but why not try an irresistible side dish to pair with your steak?

Say so with, Creamy Mash Potatoes.


  • 1.5 kg boiling potatoes
  • 50g butter
  • 85ml milk
  • Salt and pepper to taste
  • 2 tbsp parsley (optional)


  • Chop potatoes into 2-3cm cubes.
  • Boil potatoes for 15 – 20 minutes until fork tender.
  • Drain water and return to the pot.
  • On medium heat, add milk, butter, parsley, salt and pepper then mash until smooth and combined.

Always in my thoughts, Mushroom Sauce


  • 1 tbsp butter
  • 1 tbsp sunflower oil
  • 2 shallots (finely chopped)
  • 250g sliced mushrooms
  • 2 sprigs of thyme
  • 125 ml white wine
  • 125 ml chicken stock
  • 180 ml fresh cream


  • Over medium heat, add oil and butter.
  • Once melted, add shallots and cook until softened.
  • Add mushrooms, garlic, thyme, salt and pepper. Cook until softened (3 minutes).
  • Pour in white wine and simmer until reduced (5 minutes).
  • Stir in chicken stock and cream. Simmer until thickened (3 minutes).

Lost in your eyes, Garlic Fries


  • 1kg potato, chopped into batons or 1kg frozen fries
  • 1 tbsp olive oil
  • 2 finely chopped cloves of garlic
  • 2 tbsp chopped parsley
  • Salt and pepper to taste


  • Fry or bake fries until golden brown.
  • In a large bowl, toss cooked fries with olive oil, minced garlic, parsley, salt and pepper.
  • Serve it up with your perfectly cooked steak.

With Bluff Meat Supply’s Valentine’s Day recipes and the perfect playlist, you can effortlessly create a culinary masterpiece at home. Cook. Dance. Love. Shop now and subscribe to our Spotify channel for a sizzling experience!

Discover the perfect playlist here!

*We recommend a 2cm / 2.5cm steak for these cooking times. Cooking times may vary on gas and electric.

Adding Flavour to Pork

Cooking pork the same way all the time can get pretty boring. You’ll want to check out this list of spices and seasonings that go well with pork and experiment in your own kitchen!

You can season pork with a brine or a marinade. If you’re ready to cook now, you can sprinkle your favourite flavours on the uncooked pork and give it a little rub so the seasonings really stick to the meat. If you’ve already cooked your pork, just sprinkle a small amount of your seasonings over the cooked pork before you serve it. (Dried herbs can have a pretty powerful flavour when they are sprinkled on cooked food, so just use a little bit if you’re going this way!)

We love basil here. Use basil by itself or with any of the spices that are in Italian seasoning for even more flavour.

Rosemary can have an overpowering flavour, so use it sparingly. It tends to have a hint of citrus flavour, so try it with marjoram.

Sage is a good flavour to use with pork, but a little goes a long way. Pair sage with garlic, paprika, parsley, or thyme.

Thyme has a similar flavour to marjoram, but without the lemony undertone. Try thyme with garlic, parsley, or sage.

You can never go wrong with Ranch flavours! Whether you’re topping a grilled pork chop with ranch dressing or using dry ranch mix as a seasoning rub, ranch always goes great with pork.

Italian Seasoning
Pre-packaged Italian Seasoning mixes usually include a combination of basil, oregano, and thyme. Many of the pre-made spice mixes also contain salt. You can easily make your own “Italian seasoning” by combining these three herbs.

Lemon Pepper
We love using Lemon Pepper seasoning on pork. It gives it a light, fresh flavour, without too much effort. Sprinkle it on before grilling, or top cooked pork with a dash of Lemon Pepper.

Use ground cloves with a little bit of allspice to kick up the flavour a bit more.

Garlic goes with everything! Use garlic powder, minced garlic, or roasted garlic to give pork dishes more flavour. Garlic works well with Italian seasoning; or with any combination of basil, parsley, rosemary, sage, and thyme.

Raw, fresh ginger can have a very “sharp” taste. The flavour will mellow with more cooking. Ground ginger is not as pungent as fresh ginger. Use it in a stir-fry (cook fresh ginger for a minute before adding the pork), or on an oven-roasted or slow cooker pork roast.

Oregano is one of the classic Italian seasonings. Add it to basil, or use it with Italian seasoning for more flavour.

Paprika will give pork recipes a subtle, smoky flavour. Use a bit of paprika in pork recipes with Italian seasoning, marjoram, parsley, rosemary, sage, or thyme for a little extra flavour.

Parsley is great for a fresh flavour. Parsley works well with Italian seasoning, marjoram, rosemary, sage, and thyme.

A flavourful spice guide for your favourite cut of beef

Marinade can be used to flavour thinner cuts of beef – like steaks. Larger cuts, like roasts can be brined to add moisture and then rubbed. You can also sprinkle dried seasonings on cooked beef. Be a little stingy if you’re doing this, dried herbs and spices can be pretty powerful if they aren’t cooked first!

A ‘rub’ is when you generously sprinkle the seasoning over your cut of meat and then use your fingers to rub it in well. The seasoning that you use could be easily mixed up at home or it could be a store-bought pre-mix.  Check out our shelves in store for a wide range of our favourite spices.

Know your spices and how to work with them to bring out the best tastes to your beef cut:


We love basil on almost everything. Basil can give beef a nice “Italian” sort of flavour. Use it alone, or with a combination of oregano, rosemary, and thyme for even more flavour.

Bay Leaves

Bay leaves are wonderful for adding flavour to a large roast. Put a few bay leaves in the broth when you’re cooking a beef roast, or when you’re making beef stew or beef soup. Just remember to take the bay leaves out before you serve it – they don’t taste very good to chew on!

Black Pepper

You can never go wrong with plain old salt and black pepper. Use this as a staple whenever you’re cooking beef.

Cayenne Pepper

If you like a little more heat, then cayenne pepper might be for you. Use this in place of – or in addition to – black pepper for a little smokier heat.

Chili Powder

Chili powder is another great way to get some spice into your meat. Go easy at first, it’s always easy to add more chili powder later, but you can’t take it out if you add too much!

Cumin & Curry Powder

If you like Indian flavours, you’ll enjoy cumin and curry powder. Use them sparingly if you aren’t used to them – cumin and curry powder can be overpowering!


Garlic goes with absolutely everything! Add some to your slow cooker when you’re making a pot roast, toss some in a stir fry, or even add it to your ground beef. You can never go wrong with roasted garlic, garlic powder, or minced garlic.


If you like an easy flavour, mustard or dry mustard powder is it. It packs a lot of punch with only a little bit of effort.


Onion, like garlic, goes with just about everything. It’s delicious cooked with a roast, grilled to top a steak, or mixed in with ground beef for tacos or sloppy joes.


If you love Italian seasoning, you’ll want to pile on the oregano! Oregano is one of the ingredients in most Italian seasoning blends, and it’s delicious with beef.


Most people think of parsley as a garnish, not as a flavour. But it can add a nice fresh flavour to any beef dish.


Rosemary is a classic herb to include in beef broth or in the pot with a pot roast. Toss in a few sprigs of fresh rosemary anytime you’re slow cooking beef, and you won’t be disappointed!


Sage usually goes with turkey or chicken, but it’s also delicious with beef! Add a little bit of dried sage to ground beef for a rich flavour.


Tarragon has a bit of an anise (black liquorice) flavour to it. If you like anise, then you’ll definitely want to try a little tarragon in your next beef dish.


Thyme is so versatile. It mixes well with garlic, parsley, and sage. Try a combination of these the next time you make ground beef, or toss it in the broth with your next slow cooked roast.

Five Sure Fire Meat Cooking Tips

No matter the species or the cut, the same basic cooking principles apply for them all.

Here are five basic cooking tips that will help you achieve perfected cooked meat cuts with enhanced taste.

High heat is essential for enhancing deep flavour.
With high heat, you can create a delicious caramelised flavour. Browning the meat, creates a deep brown sear and a thick golden crust on all sides of the meat. The best way to achieve this is by cooking the meat cut quickly over a high heat.

Avoid a steam while striving for a sear.
There are two important things to be aware of, to get a sear. The cut of meat needs to be dry and the pan must be sizzling hot.
It will be worthwhile to avoid overcrowding the pan. Place the meat at least two centimetres apart.

Know your meat cut.
Meat cuts like the shoulder and brisket comes from heavily exercised parts of the animal. After the sear, these cuts of meat are best suited to slow cooking methods like roasting or stewing. During slow cooking, the connective fibres of meat is broken down. This is how a touch cut of meat becomes one that is tender and juicy.
Cuts of meat that are already tender, such the loin of beef or pork, come from the parts of the animal that is not exercise hard. These cuts are best cooked quickly, over dry heat. Braaing or grilling works well. It is best to serve these cuts of meat medium rare as they become dry after prolonged cooking.

Pay attention to carry over cooking.
Interestingly enough, for a short time, meat continues to cook after being removed from the heat. Because of this, you should remove meat from the heat just shy of your desired temperature. It is important to note that carry over cooking does not apply to poultry and fish as they don’t retain heat to the same extent as beef and pork.

Rest the meat after cooking.
Allowing the meat to rest after cooking allows the juices to flow throughout the meat. This helps to tenderise the cut. A thin steak should rest for 5 – 10 minutes. Thicker cuts for 15 – 20 minutes. A very large roast like turkey or a leg of lamb should rest for 20 – 30 minutes.

Use Your Table To Setting To Set The Tone For A Merry Christmas Gathering

The climax of the holiday season is always the gathering of your loved ones for a well-prepared feast and table settings are an important element to elevate the festivities.

From the candles to the smallest details such as chair decor, we have put together an informative guide on how to set your main table this Christmas. We are positive that it will help you impress your guests without complications.


The very first thing you have to do, is choose a striking colour scheme and maintain it as a theme with all the décor. The colours you choose will help to manipulate the mood of your guests. Silvers and golds add to a classic feel. Purples, teals and blacks will help to create a more modern atmosphere. If your guests are anticipating a warmer and more traditional atmosphere, dark reds, greens and a champagne tone are the colours to choose.


A table cloth will help to indulge the senses for the overall colour scheme of your dinner. It will greatly life the mood of the room. If you want to leave your table bare without compromising on glamour, use a table runner.


Despite all the love from family flowing around your home, it will be a busy day. Avoid frustration and keep your setting simple. You will have a fantastic looking gathering. Here is how:

– Place mats: Fabric mats are perfect. Remember your colour scheme and choose a placemat that will compliment your tablecloth or runner.

– Plates: Start with a large base plate. Place the dinner plate on top. The start plate is then placed on the dinner plate. Stacking the plates will save you the trouble of changing dishware with every course.

– Glassware: From left to right (as you look at the place setting), set the red wine glass, white wine glass and water glass.

– Cutlery: Cutlery for your first course is placed on the outside, followed by the cutlery for the second. Third course cutlery is placed closed to the dinner plates.

– Place holders: If you are putting place holders on your table, make these at home.

– Chairs: You have the choice of using chair covers or tie backs. You could even use tinsel to decorate the chairs. Whatever your choice, remember your colour scheme.


An understated but classy finishing touch is a colour enriched linen napkin. It will improve elegance tenfold. There are a number of ways to fold your napkins before you lay them on your starter plate. (We suggest you watch a few YouTube videos to get ideas).


If you have left over Christmas ornaments and tinsel, scatter them around the table to enhance the look.

You could choose to use a centre piece on the table or your roast could take centre stage.

Reducing Food Waste During The Silly Season

Christmas can be a tricky time of the year. It most certainly means enjoying time with friends and family and far more shopping than usual, to cater for these gatherings. At this time of year, we tend to shop in bulk where possible for our convenience and it becomes easy to say yes to just about everything. But a variety of tasty food also means a higher amount of wastage.

With continuous rising costs, we simply cannot afford to throw away money so let’s talk about reducing our wastage over the holiday season. We have listed a few thoughts that are worth considering.


Be realistic. The fear of not provision enough pushes us to cook too much. A little planning will go a long way to help you shop so that you can provide enough.

Plan ahead. Create a shopping list and stick to it. It will reduce the impulse of buying ridiculous amounts of food.


The key to eating without wasting is to be aware of the amount on your plate so that you can control the amount of food that goes into the garbage. Encourage your guests to serve themselves. It helps them to feel more familiar and allows them to stick to their own limits.


Store leftovers properly. Spoiling will is reduced and the food can be enjoyed again at a later stage in different ways.

Instead of throwing out egg shells, scraps from vegetables and other food scraps, consider using them for homemade compost.

Reuse your scraps. Leftovers from vegetables and roasted turkeys or chicken can be easily boiled for stock or broth. Bread crumbs and crusts can be used for a bread pudding. Leftover roast can be used for easy sandwiches.

The silly season might seem daunting but the problems that we see, we have the power to fix. We just need to take a moment every day to be a little more responsible.

Meal Planning During The Festive Season

Believe it or not, the festive season is once again upon us. There are roughly nine weeks until Christmas and that means family getting together, fun outings and lots of yummy food.

During a normal week, meal plans can be a fantastic tool to help you save time and money, and to cook healthy meals that are equally tasty.

Add the festive season madness it your mix, and planning meals become harder to do. We’ve put together a few tips on how to stay organised in the kitchen. Remember that the key is to keep things easy and convenient.



It is the busiest time of the year. Plan your activity schedule per week and if you find yourself going out on most days, limit your grocery shopping to the days that you are spending at home. You could even schedule these trips with a timeslot. Try to keep the meals for these nights light.



Even if you are intending to buy just a few items on your shopping trip, always take a list with you. This will keep you on track to buy the things you need and very little else. Not only will you prevent overspending but wastage too.


For the bulk of your meals during December, try to rely on your grocery stock to put together simple but delicious meals. To be able to do this, you must ensure that you stock your cupboards and fridge well. It will help to prevent the unnecessary shopping trips.  


During the holidays, there is always far more comfortable food accessible to everyone and the need to eat is a constant one. When the urge to snack hits, it is far too easy to reach out for a biscuit or pie. During the day try to keep slices of fresh fruit in the kitchen. Carrot sticks, sliced pineapple, apples, peaches and a whole host of other snacks are always easiest to eat when they are prepared and ready to eat.



When the week is particularly busy, left over food can be a reward. Repurposing left over dinner for breakfast and lunch will make feeding your family faster and easier. Just ensure to store the food correctly to prevent it from spoiling.

Global Handwashing Day – Responsible Hands Are Clean Hands

15-Global-Hand-Washing-DayAnnually, October 15, marks Global Handwashing Day. The campaign is put together by the Global Handwashing Partnership, to encourage and motivate people worldwide to improve their handwashing habits.

The key focus of the campaign and its subsequent education initiatives, are to raise awareness of handwashing with soap to prevent the spread of diseases.

Amongst other aims, the campaign also hopes to shed light on the state of handwashing on each country and to unify the culture of handwashing with soap in all societies.

Every day we touch objects that harbour germs, bacteria and viruses. There are an estimated 1500 bacteria on just 1CM of your hand. This amplifies the possibility of transfer and cross contamination when you come into contact with your friends and family.

Where taken seriously, the simple action of handwashing with soap can reduce the mortality rate of respiratory diseases by almost 25%. Death from diarrheal diseases can be reduced by an estimated 50%. This simple behavioural change is believed to also significantly reduce childhood mortality rates.

Using soap is not only practical. It is also the most cost-effective way protect the human body from illness. It is a habit that can be adopted over time. Your hands yield the power to change your life, so to keep them clean should be a priority.


What you need to know about listeriosis

There has been an outbreak of a disease called listeriosis, which can cause mild to severe gastro in most people. The danger of this disease is that it can lead to meningitis or septicaemia in people who have compromised immune systems. It can also cause pregnant women to miscarry. Since meat and some of the other products that we sell can be affected by listeriosis, you’ve probably had customers asking about it.

Most people who get listeriosis won’t even know that they have it. If they get any symptoms at all, they may feel like they have a mild case of gastro. However, in patients who have compromised immune systems, the infection can spread to the nervous system and lead to headaches, confusion, dizziness or convulsions. It can even lead to life-threatening diseases like meningitis or septicaemia. Pregnant women may experience flu-like symptoms such as headaches and a fever, as well as aches and pains. As mentioned before, the disease can lead to miscarriages and stillbirths.

Listeriosis is diagnosed with a blood test, and the gastro symptoms will be treated as ordinary gastro would. In cases where meningitis or septicaemia have developed, patients need to be treated with intravenous antibiotics.

You can tell customers that the best way to avoid listeriosis is to keep hygiene in mind at all times when handling food. All meat, including poultry, beef and pork, need to be thoroughly cooked. Customers should always wash their hands before preparing food, and kitchen surfaces and utensils need to be cleaned regularly, especially after food has been prepared. All raw fruit and vegetables should be washed thoroughly before they are eaten.

Customers who are at high risk of contracting listeriosis or who are worried about it should avoid unpasteurised milk and soft cheeses like feta, goat’s cheese and brie, as well as deli meats like ham and salami from providers who do not follow stringent health and safety procedures.

At BMS and Mndeni Meats, all the necessary preventative measures and hygiene habits are in place to avoid listeriosis.

Meat Marinating 101

img1Figure 1 Image Credit: Google Images

A good marinade is responsible for both tenderising meat and adding scrumptious flavour.

Depending on individual taste and suppliers, marinades vary from recipe to recipe, but they generally contain three important components.; oils, acids and seasonings. Most marinades costs of at least one acidic ingredient such as vinegar or lemon juice, combined with oil, herbs and spices. Marinade intended for use on red meat, is likely to not include oil as the meat generally contains enough fat

img2Figure 2 Image Credit: Google Images

Any marinade that contains large amounts of acid, alcohol or salt, should not be used for very long periods of time. Over time, the marinade will chemically “cook” or denature the food in it. It is advisable that this type of marinade should be used in a time period of 4 hours.

img3Figure 3 Image Credit: Google Images

When marinades contain citrus juices, such as orange, lemon, or lime juice, it should be used for only 2 hours or less. Be aware when using acidic marinades. If left too long in these blends, food may change colour and even texture.

img4Figure 4 Image Credit: Google Images

Marinades that contain no salt, acid, or alcohol can be marinated overnight and in some cases, even longer.

Shopping for beef


If you are unsure of how to choose a beef cut that may be best for you, we suggest you pay attention to the following three tips;


Cuts of the same variety will generally be roughly about the same size and thickness. Look carefully for meats with no ragged edges, hacked bits or uneven sections. The smoother the meat surface, the better.


Fresh meat should have a vibrant colour, that catches the eye.


The direction of the muscle fibers is what we call the grain of the meat. Pay attention to how tight or uniform this looks. Fibers that appear broken, lose or uneven may indicate poor handling or poor meat quality.


When visiting the butchery, it helps to understand a little about the meat you are buying.
Identify which cuts are known to have a lot of fat or which cuts consist of more muscle and you will find a tasty choice to suit your preference, much quicker.

Must try South African foods

South African food is considered to be amongst the most nutritious dishes in the African continent. Not only will it awaken your taste sensation, it will provide more nourishment than one can bargain for.

Here are five popular foods that are not only firm favourites in our kitchens but also, give tourists a scrumptious memory to last a lifetime.


The great thing about Chakalaka is that you may be as creative with ingredients as you please. Traditional ingredients may include onion, tomato, grated carrot and cabbage, chilli and baked beans, however, you may customise the recipe to your personal preference.


Although it resembles a stew, it is an entirely different dish. Made of meat and plenty yummy vegetables, this dish is cooked in a three-legged cast-iron pot over hot coals. The great thing about potjiekos is that it required very little supervision.


This yummy pastry is made of dough, deep fried in cooking oil and filled with cooked mince. It can also be enjoyed as a sweet treat by spreading syrup, honey or jam.


What is a braai without boerewors? This variant of the sausage needs no introductions at all. Made with minced meat (usually beef) and a delicate balance of spices, this is a staple at most family functions.


This is probably the most popular and best known South African food. With so many taste variants, this cured and dried meat snack, is savoured nearly everywhere and by everyone.

The best thing about South African foods is that it is both traditionally and culturally diverse – a fitting depiction the country’s people.

Think eggs – some egg – citing facts about eggs

EGGSEggs are among the healthiest and most nutritious foods on the planet.

Eggs contain the highest quality protein you can buy.

To tell if an egg is raw or hard-cooked, spin it! If the egg spins easily, it is hard-cooked but if it wobbles, it is raw.

Egg yolks are one of the few foods that are a naturally good source of Vitamin D.

If an egg is accidentally dropped on the floor, sprinkle it heavily with salt for easy clean up.

Yolk colour depends on the diet of the hen.

Eggs age more in one day at room temperature than in one week in the refrigerator.

A large egg contains only 70 calories and 5 grams of fat.

Egg protein has just the right mix of essential amino acids needed by humans to build tissues. It is second only to mother’s milk for human nutrition.

An average hen lays 300 to 325 eggs a year.

To produce one egg, it takes a hen 24-26 hours.

As a hen grows older she produces larger eggs.

The fastest omelette maker in the world made 427 two-egg omelettes in 30 minutes. American Egg Board’s Howard Helmer, is the Omelette King; he holds three Guinness World Records for omelette making.

Pork 101–Nutritional Facts And Health Effects

Pork is the meant of the domestic pig.

Although it is a popular choice of meat, it’s consumption is forbidden in religions such as Judaism, Hinduism and Islam. For this reason, pork is illegal in many Islamic countries.

It is often eaten unprocessed but cured and preserved pork products are also very common. This include smoked pork, ham, bacon and sausages.

Pork is a high protein food and contains varying amounts of fat.
Like all meat, pork is mostly made up of protein. Lean, cooked pork is made up of around 26% protein by fresh weight. It contains all the essential amino acids necessary for the growth and maintenance of our bodies. By dry weight, the protein content of lean pork can be as high as 89%, making it one of the highest dietary sources of protein.

It contains all the essential amino acids necessary for the growth and maintenance of our bodies.
For this reason, eating pork may be of particular benefit for bodybuilders, recovering athletes and post-surgical patients.

Pork fat proportions usually ranges from 10 to 16% but it can be much higher depending on the level of trimming.

Interestingly clarified pig fat, called lard, is sometimes used as cooking fat.

Beef 101-Nutrition Facts And Health Benefits

In case you didn’t already know, beef is the meat of cattle. Categorised as red meat, it contains higher amounts of iron than the chicken or fish.
Usually eaten as roasts, ribs or steaks, beef is commonly minced too.

Fresh lean beef is rich in various vitamins and minerals. Especially iron and zinc. It is therefore recommended as a part of a healthy diet.

The protein content of lean, cooked beef ranges from 26 to 27%. Animal protein is usually of high quality, containing all 8 essential amino acids needed for the growth and maintenance of our bodies.

Beef contains varying amounts of fat. Also called beef tallow. Although it adds flavour, fat increases the overall calorie content. The amount of fat in beef depends on the level of trimming, the animal’s age, breed, gender, and feed.

The following nutrients and minerals are abundant in beef;
– vitamin 12
– zinc
– selenium
– iron
– vitamin b6
– phosphorus
Beef contains many other vitamins and minerals in lower concentrations. Processed beef products may contain particularly high amounts of sodium.

When eaten regularly, beef may help to prevent anaemia, as it is an excellent source of iron. Because it is high in Carnosine. It may reduce fatigue and improve performance during exercise.

Beef from grass fed cows, is known to be higher in many healthy nutrients than beef from grain fed cows.

Foods and Moods: How To Eat To Cheer Yourself Up

Sweets, treats and your favourite snacks can undoubtedly make you feel happier, but let’s talk science. In recent years, a lot of research tells us that our diet can affect our mood. Some foods are now known to flip your mood, because of certain compounds they contain.

The theory is quite simple. The food we eat can bring about certain changes in brain structure, which results in the change of your mood and your behaviour. This is especially true, when coupled with a number of other factors. These simple tips is sure to help you manage your emotional side;

-NEVER skip breakfast. A balanced breakfast is key to a strong mental and physical start to the day.

-ALWAYS keep yourself well hydrated. Dehydration can lead to an exhausted brain resulting in unexplained mood swings.

-Not all fats are bad for you. Yes, there is such thing as healthy fats and your body needs this to function. The foods to put on your grocery lists for this are; oily fish, poultry, nuts, eggs, avocado and seeds.

-Protein contains amino acids that stimulate the production of certain chemicals that your brain needs to process and control “feelings”. To get enough protein, eat lean meat, soya and lentils.

-A common symptom of vitamin deficiency is feeling down all the time. Keep track of your vitamin consumption if you find yourself feeling constantly irritable, exhausted and anxious.

-Caffeine, although known to cause a “Kick” should be avoided. It develops a dependency and withdrawal WILL cause mood swings. On a bad day, there are good food options. Load up on these when you feel the need for motivation and encouragement;


Contains kaempferol and quercetin, which helps to prevent depression by reducing inflammation in the brain.


They can actually work like painkillers and make you feel relaxed. They’re low in calories and high on fibre. Cherries are a great source of melatonin a hormone that helps you sleep well. It’s good to gorge on a few before you go to bed.


Fish that contains high levels of omega-3 fatty acids like mackerel, snapper can help in curbing mood swings.


They are great sources of B vitamin folate that helps in boosting your mood. Beets are also packed with betaine. Betaine is used by our brain to produce SAM-e that acts as natural anti-depressant.


Here’s a reason to go bananas! They contain mood-boosting elements like dopamine and Vitamin B6.


Walnuts are dense with anti-oxidants, magnesium and omega-3. Magnesium is known to keep one’s mood steady by regulating the blood sugar levels.


The pleasant aroma of coconut is known to soothe our response in stressful situations. It helps diminish anxiety and slows our heart rate.