Avoiding Additives and Preservatives

Use tamari instead of soy sauce, because it uses alcohol as a preservative instead of sodium benzoate. Use freshly squeezed lemon juice and an all-natural peanut butter.

Slice beef into strips

Chop bok choy

Combine sauce ingredients and warm on top of stove

Beef and bok choy satay

Ingredients:

3 tbsp (45 ml) olive oil

Half onion, minced

1 clove garlic, minced

1 tbsp (15 ml) sodium-reduced soy sauce

2 tsp (10 ml) smooth peanut butter

1 tsp (5 ml) lemon juice

1 tsp (5 ml) packed brown sugar

400 g beef eye round oven roast, cut in scant ¼ -inch (0.6 cm) thick slices

¼ tsp (1 ml) salt

2 heads Shanghai bok choy, cut in 1-inch (2.5 cm) chunks

1/3 cup (75 ml) torn fresh cilantro

¼ cup (60 ml) chopped unsalted peanuts

Sliced red finger chili pepper (optional)

Preparation:

In small saucepan, heat two-thirds of the oil over medium heat; cook onion, garlic, soy sauce, peanut butter, lemon juice and brown sugar, stirring, until smooth and thickened, about 3 minutes. Set aside.

Sprinkle beef with salt. In large nonstick skillet or wok, heat half of the remaining oil over medium high-heat; sauté half of the beef and bok choy until golden, about 3 minutes. Repeat with remaining oil, beef and bok choy.

In large bowl, toss beef mixture with sauce to coat. Sprinkle with cilantro, peanuts and chili pepper (if using). Serves 4.

From Canadian Living

Avoiding Additives and Preservatives

Use tamari instead of soy sauce and a preservative-free rice vinegar, such as Marukan. Check the label on the sesame oil to make sure it is free of additives. I cannot find oyster sauce made without preservatives, so I make my own; the recipe is below.

Marinate the beef

Sear the beef and set aside

Stir fry the peppers and set aside

Stir fry the garlic, ginger and scallion whites

Add peppers and beef back to the pan

Beef Stir-Fry with Bell Peppers and Black Pepper Sauce

Ingredients:

1 tablespoon (15 ml) plus ¼ cup (60 ml) water

¼ teaspoon (1 ml) baking soda

1 pound (500 g) flank steak, trimmed, cut into 2- to 2 ½-inch (5-6.4 cm) strips with grain, each strip cut crosswise against grain into ¼-inch-thick (0.64 cm) slices

3 tablespoons (45 ml) soy sauce

3 tablespoons (45 ml) dry sherry or Chinese rice wine

3 teaspoons (15 ml) cornstarch

2 ½ teaspoons (12 ml) packed light brown sugar

1 tablespoon (15 ml) oyster sauce (see recipe below)

2 teaspoons (10 ml) rice vinegar

1 ½ (7 ml) teaspoons toasted sesame oil

2 teaspoons (10 ml) coarsely ground pepper

3 tablespoons (45 ml) plus 1 teaspoon (5 ml) vegetable oil

1 red bell pepper, stemmed, seeded, and cut into ¼-inch-wide (0.64 cm) strips

1 green bell pepper, stemmed, seeded, and cut into ¼-inch-wide (0.64 cm) strips

6 scallions, white parts sliced thin on bias, green parts cut into 2-inch (5 cm) pieces

3 garlic cloves, minced

1 tablespoon (15 ml) grated fresh ginger

Oyster Sauce

1 ½ tablespoons (25 ml) soy sauce

1 tablespoon (15 ml) sugar

1 ½ teaspoons (7 ml) cornstarch

Preparation:

The vegetables and aromatics can be prepared while the beef is marinating. Serve with steamed white rice.

Combine 1 tablespoon (15 ml) water and baking soda in medium bowl. Add beef and toss to coat. Let sit at room temperature for 5 minutes.

Whisk 1 tablespoon (15 ml) soy sauce, 1 tablespoon (15 ml) sherry, 1½ teaspoons (7 ml) cornstarch, and ½ teaspoon (2 ml) sugar together in small bowl. Add soy sauce mixture to beef, stir to coat, and let sit at room temperature for 15 to 30 minutes.

Whisk remaining ¼ cup (60 mo) water, remaining 2 tablespoons (30 mo) soy sauce, remaining 2 tablespoons (30 ml) sherry, remaining 1½ teaspoons (7 ml) cornstarch, remaining 2 teaspoons (10 ml) sugar, oyster sauce, vinegar, sesame oil, and pepper together in second bowl.

Heat 2 teaspoons (10 ml) vegetable oil in 12-inch (30 cm) nonstick skillet over high heat until just smoking. Add half of beef in single layer. Cook without stirring for 1 minute. Continue to cook, stirring occasionally, until spotty brown on both sides, about 1 minute longer. Transfer to bowl. Repeat with remaining beef and 2 teaspoons vegetable oil.

Return skillet to high heat, add 2 teaspoons (10 ml) vegetable oil, and heat until beginning to smoke. Add bell peppers and scallion greens and cook, stirring occasionally, until vegetables are spotty brown and crisp-tender, about 4 minutes. Transfer vegetables to bowl with beef.

Return now-empty skillet to medium-high heat and add remaining 4 teaspoons (20 ml) vegetable oil, scallion whites, garlic, and ginger. Cook, stirring frequently, until lightly browned, about 2 minutes. Return beef and vegetables to skillet and stir to combine.

Whisk sauce to recombine. Add to skillet and cook, stirring constantly, until sauce has thickened, about 30 seconds. Serve immediately. Serves 4.

From Cook’s Illustrated

Avoiding Additives and Preservatives

Check you spices to make sure they don’t contain colour or anti-caking agents. I have not been able to find an all-natural beef stock, so I used Imagine brand organic chicken stock and it worked fine. I used wine from Frogpond Farm that had no sulfites added. Lea and Perrins Worcestershire sauce is all-natural. Dried fruits often contain sulfites to preserve colour, so check the label carefully.

Onion and celery flavour the stew

Toss beef with salt and pepper before browning

Brown the beef well

Simmer the stew for 1.5 hours

Sweet and sour beef stew with prunes and apricots

Ingredients:

1 tbsp (15 ml) vegetable oil

2 onions, thinly sliced

2 ribs celery, thinly sliced

1.35 kg stewing beef cubes

½ tsp (2 ml) each salt and pepper

2 cloves garlic, minced

2 tsp (10 ml) ground ginger

½ tsp (2 ml) each cinnamon, and ground allspice

2 bay leaves

3 cups (750 ml) sodium-reduced beef broth

1 cup (250 ml) dry red wine

1/3 cup (75 ml) cider vinegar

2 tbsp (30 ml) packed brown sugar

2 tsp (10 ml) Worcestershire sauce

4 carrots, chopped

2 white turnips, peeled and cubed

½ cup (125 ml) pitted prunes, chopped

½ cup (125 ml) dried apricots, chopped

2 tbsp (30 ml) all-purpose flour

2 tbsp (30 ml) cold water

Preparation:

In large Dutch oven or heavy-bottomed saucepan, heat 1 tsp (5 ml) of the oil over medium heat; cook onions and celery, stirring occasionally, until softened, about 7 minutes. Scrape into bowl.
Toss together beef, salt and pepper. Add remaining oil to pan; heat over medium high heat. Cook beef, in batches and stirring occasionally, until browned, about 6 minutes.

Stir in garlic; cook, stirring, until fragrant, about 1 minute. Add onion mixture, ginger, cinnamon, allspice and bay leaves; cook, stirring, for 1 minute. Stir in broth, wine, vinegar, brown sugar and Worcestershire sauce; bring to boil. Reduce heat, cover and simmer for 1-½ hours.

Stir in carrots, turnips, prunes and apricots; cook, stirring occasionally, until turnips are tender, about 45 minutes. Discard bay leaves.

Whisk flour with cold water; whisk into stew. Simmer until slightly thickened, about 10 minutes. Serves 10. To make-ahead: Let cool for 30 minutes. Refrigerate in airtight container for up to 3 days or freeze for up to 1 month.

From the February 2014 issue of Canadian Living