It’s a common misconception that red meat should be avoided due to its saturated fat content and perceived impact on health. In reality, lean cuts of beef are an excellent source of iron, a nutrient especially important for women.
Due to menstruation alone, women have up to 50% higher iron needs compared to men.
Sufficient iron intake ensures that oxygen is efficiently transported in the blood, providing us with energy and supporting optimal function of our muscles, brain and immune system. To help meet your iron requirements, aim to include two to three servings of lean red meat per week.
Protein is another vital nutrient − it serves as the building block for muscles, enzymes, hormones, skin, hair (keratin) and nails, and it also plays a crucial role in immune function. In addition, protein contributes to satiety, helping you feel full after eating.
Depending on your age and activity level, you may need up to two grams of protein per kilogram of body weight. As we age, the body’s ability to synthesise new tissue from dietary protein decreases, making adequate protein intake even more important.
Should we eliminate gluten from our diet? Unless you have a medical reason to do so, such as coeliac disease or gluten sensitivity, going gluten-free may offer no clear health benefit and can even lead to nutritional deficiencies, particularly from low-fibre intake.
That said, some individuals experience symptoms like fatigue, brain fog, skin irritation or digestive discomfort (e.g., bloating, constipation, diarrhoea or acid reflux) in response to gluten. If you suspect sensitivity, consider excluding gluten for two to four weeks while monitoring how your body responds. Gluten is primarily found in wheat, barley and rye, and in smaller amounts in oats.
If gluten sensitivity is not a concern for you, feel free to substitute the rice noodles in the following recipe with whole grain pasta. Whole grains are higher in fibre, which supports gut health and promotes long-lasting fullness after meals.
Recipe: Thai beef noodle salad
The following recipe is rich in protein, fibre and iron, making it an ideal choice for a nourishing lunch or dinner. Each serving should provide: 556kcal; 45g protein; 16g fat; and 40 carbohydrates.
Ingredients (2 servings)
(Brown) rice noodles, uncooked, 100g
Lean rump steak or beef filet, 400g
Coconut oil, 2 tbsp
Cherry tomatoes, 1 handful
Bean sprouts or cooked baby broccoli, 1 handful
Red onion, 1/2 small (optional)
Coriander, chopped, 1 small handful
Mint leaves, chopped, 1 small handful
Dressing
Lemon juice, 2-3 tbsp
Fish sauce, 2 tbsp
Green curry paste, 1 tbsp
Sesame or olive oil, 1 tbsp
Tip: Use the rest of the curry paste for your wraps or sandwiches.
Instructions
Bring a pot of water to a boil and cook the rice noodles for 4 to 5 minutes, or according to the package instructions, until just tender. Drain and rinse thoroughly under cold water to stop the cooking process and prevent sticking. Set aside.
Meanwhile, heat the coconut oil in a grill pan or skillet over medium-high heat. Season the steak lightly with salt if desired, then grill it for 3 to 4 minutes on each side, depending on thickness and desired doneness.
Once cooked, transfer the steak to a plate, cover loosely with foil, and let it rest for about five minutes to retain its juices. After resting, slice the steak thinly against the grain.
In a small bowl or jar, whisk together the lemon juice, fish sauce, green curry paste, and oil to make the dressing. Adjust the balance of lemon juice and fish sauce to taste.
In a large mixing bowl, combine the cooked noodles with cherry tomatoes (halved if preferred), bean sprouts or baby broccoli, thinly sliced red onion (if using), chopped coriander and mint. Pour in about half of the dressing and toss gently to coat everything evenly.
Divide the salad between two bowls or plates, top with the sliced beef and drizzle with the remaining dressing just before serving.
For further questions on this topic or changing dietary habits, contact Arnika Suska.
