10 gym moves that will make you a better runner
Whether you’re training for a marathon or just trying to improve your 5K time, strength training can help unlock your full running potential
There’s nothing better than setting up a roast and relaxing by the fire reading a book while the oven fills your home with the fragrance of roasted garlic and rosemary, giving everyone a warm, meaty hug when they come in range of the oven. This one is really simple. I will also explain how to make proper gravy from the pan juices, which is a technique that can be used in many applications with many other proteins.
1 garlic bulb, cloves finely chopped
2 long red chillies, finely chopped
1 bunch of rosemary, leaves stripped and finely chopped
1/2 bunch of thyme, leaves stripped and finely chopped
3 1/2 tablespoons extra-virgin olive oil
salt flakes and freshly ground black pepper
1 x 2.5 kg beef rump, cap on, brought to room temperature
2 tablespoons tomato paste
100 ml red wine (something with a bit of flavour and intensity)
flour (optional)
butter (optional)
VEGETABLES
2 bunches of Dutch carrots,
2–3 cm stalks left on
10 French shallots, peeled
1 garlic bulb, peeled
1/2 bunch of thyme, leaves stripped and finely chopped
2 tablespoons extra-virgin olive oil
salt flakes and freshly ground
black pepper
1 kg chat potatoes
2 tablespoons duck fat
Preheat the oven to 200°C fan-forced.
Add the garlic, chilli, rosemary, thyme and oil to a bowl, season heavily with salt and pepper and mix well. Put the beef in a roasting tin and rub the mix deeply into the meat, making sure it all gets covered.
Roast for 15–20 minutes until a crust starts to form on the meat, but be careful not to char the herbs too hard.
Meanwhile, for the vegetables, add the carrots, shallots, garlic, thyme and oil to a bowl, season with salt and pepper and toss to coat.
Reduce the oven temperature to 160°C and arrange the vegetable mixture in the tin. Roast until the meat is cooked, about 45 minutes to 1 hour, depending on how you like your beef cooked. I like to use a meat thermometer so that I know it’s going to be cooked the way I like it, which is medium–rare, or 60–65°C. It’s always best to check the temperature earlier rather than later, so do so after 40 minutes in the oven.
Meanwhile, parboil the chats in boiling salted water for 10 minutes. Drain and steam-dry in a colander for a couple of minutes, then break in half with your hands and throw them in another roasting tin. Melt the duck fat in a small saucepan and pour over the top of the potato.
Season heavily with salt and pepper and toss to coat. These will take about 25 minutes at 200°C to get golden brown and crunchy, so crank the oven back up once the beef comes out to rest.
Now, to make the gravy – do not use gravy powder! Once the beef is cooked, take the veg out immediately and keep warm. Rest the meat in the tin for a good 20 minutes – this releases the juices and allows the meat to relax. Take the rested beef out of the tin and place on your chopping board. Drain off most of the oil that has formed on top of the liquid in the tin, but make sure not to throw away the pan juices. Put the tin on the stove over high heat. Add the tomato paste and caramelise, while using a whisk to scratch off all the stuck-on crusty bits. Everything should come loose and the tomato paste will turn very dark. Add the red wine and reduce by half. You will now have a very deep gravy. To adjust the thickness, I find cooking it out longer to be the best way, or use some flour and butter mixed together and cook until thickened. Season well and pour into a jug.
Carve the beef or put in the middle of the table with the veg, and let the family help themselves. Any leftovers can be used in sambos the next day.
This is an edited recipe extract from The Blue Ducks in the Country, published by Plum RRP $39.99.
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