If you were around for the lean meat craze of the eighties to noughties, you’ve probably never considered the many delectable (and healthy) ways bone-in meat can enhance your life. We’ve been told it’s complicated, difficult, and inferior- but nothing could be further from the truth! Today Miami Canners and Dijo tša Kgopotso are going to walk you through a spectacular and innovative way to use bone-in meat in your kitchen- and why it might be the best decision you make for your family’s health.
Why bone-in is best
If you’ve kept up with the bone broth craze of the last few years you may already realise that many of the amino acids, collagen, and other building blocks we need for healthy skin and connective tissues lie not in the lean meat but in the bone and marrow. Not only are bones the best source of minerals like phosphorus, calcium, and magnesium, but bone marrow also brings us one of the most nutrient-dense meat sources around. From Vitamin A to immune-boosting properties, there’s nothing this miracle substance can’t do. And while you could keep drinking your bone broth separately, why not also make sure your meals are as healthy and delicious as possible? By cooking the meat with the bone, you help release these health-positive building blocks into the meat, too. And while that’s happening, you’re deepening the flavour of the meat too, producing a heavenly taste sensation…it’s a win-win, right?
That’s not all a bone-in cut can bring to the table, however. Collagen, gelatin, and glycine help boost the lining of the stomach, keeping your gut healthy and happy. As science learns more about the human body, we’ve seen the profound benefits a happy digestive system brings to the table, doing everything from improving your immune system to fighting depression. And good gut health can help you shed unwanted kilos, too!
If you’re worried about the ethics of your food, know that bone-in cuts are also more sustainable. You’re contributing to a better use of the meat animal, using more with less waste. On the plus side, these cuts are also often cheaper.
So it’s better for your body, cheaper, and tastier too? What’s not to love! If you’re keen to give bone-in a try, why not let this delectable recipe from Miami and Dijo tša Kgopotso help you reinvent a traditional South African favourite- lamb knuckles?
Lamb Knuckles the Miami way
Here’s what you’ll need for this tasty winter dish:
- 1 tsp of curry powder
- 1 chopped onion
- 2 tbsp of olive oil
- 1 tsp of bbq spice
- 1 tsp of paprika
- 1 tsp of crushed garlic
- 1/2 cup of Miami Tomato Purée
- 1 cube of beef stock dissolved in hot water
- 3 tbsp of bbq sauce
Fry the knuckles in the oil on a medium heat, adding the BBQ spice slowly until the meat is browned and appealing. Set the meat aside, and sauté the onion with the spices in the same pan. When they’re soft and glassy, pop the meat back into the pan with the Miami tomato purée and stock, and season to taste with the pepper and salt as needed. Allow to simmer slowly over a low heat for about 90 minutes, then add your BBQ sauce and simmer for another 15 minutes to enhance the flavour.
You can serve this hearty meal with any starch of your choice, from pap to potatoes- the family are guaranteed to enjoy this tasty Miami-inspired treat!