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A beef stir-fry that can help teach the kids how to cook

In perspective: it is estimated that cows kill about 22 people each year while sharks kill five

How am I getting on in the Italian mountains? I ask because I’m writing this beforehand and I suggested you come along with me on social media.

Hopefully there have been some glorious views, meadows and the occasional friendly cow wearing a bell. When I told the kids I was excited about Italian cows in alpine meadows brimming with flowers, they told me that more people are killed by cows than sharks. Noted, thank you!

That reminded me of the heart-warming time when the kids had an argument in the bath about who would inherit the dress I was wearing (at that moment) when I died. I almost expired there and then as I found it so funny. They were about six and four and they had an extremely earnest conversation about it. I still have that dress to this day and no, I haven’t decided who gets it. I might take it to Italy and wear it in the field with the Italian cows. Although maybe that’s tempting fate!

One thing I do know, is that I will be missing those two already. They have become amazing travel buddies and so it’s a shame I couldn’t pack them, too. Next time, hopefully! Still, I’m looking forward to lots of kitchen and cooking time when we get home. They often sit at the kitchen island while I dinner prep, often helping – and that’s the best time for hearing about their day.

They are gradually becoming more confident cooks and are pretty determined to head off to college knowing how to do the basics. They have rice bowls, quesadillas and ramen down to a fine art, we just need to add a roast, bolognese and a curry, too. And this stir-fry! If you are looking for simple recipes to teach your kids, then this is a great one. It’s easy with chicken or tofu too, so it’s nice and flexible.

I have used beef for a change here and we do try to get grass-fed where we can. Beef tips are also far cheaper than buying steak itself. The quality tends to be amazing and it doesn’t matter what the shape/size of the bites are, which is perfect. If you don’t see them on the shelf, ask the butcher as they often have them stashed away! Just make sure you include the veggies to keep this healthy and packed full of antioxidants. I often throw in a large handful of spinach too and let it wilt. Enjoy!

Sesame Beef Stir-Fry (serves 4)


4 servings beef tips, diced bite-sized

1 tbsp light olive oil

1 clove garlic, peeled and crushed

1 head broccoli, large

1 large red pepper

1 bunch spring onions

2 tbsp low sodium tamari sauce

1 tbsp sesame oil

1 tbsp runny honey

1 orange, juiced

1 tbsp sesame seeds

Black pepper and sea salt to taste

Carb of choice: 4 portions of brown rice, quinoa, wholewheat pasta or gluten free pasta


1, Prep your carb and marinade the beef in the olive oil, garlic and ginger.

2, In a bowl, mix together the soy sauce, sesame oil, honey and orange juice.

3, Meanwhile, blanch the broccoli florets in a heatproof bowl. Cover with boiling water, leave to stand for two minutes, then drain. Rinse under running cold water and allow to drain again well.

4, Wash, de-seed and cut the red pepper into thin strips. Halve the spring onions and cut into strips lengthways.

5, Heat a large wok or sauté pan, add the light olive oil and beef. Stir fry for one minute.

6, Add the peppers, broccoli and 1 tbsp water. Cover with a lid and steam fry for four more minutes, until the beef is cooked how you like it. Add the onions for the last minute.

7, Add the soy sauce mixture to the stir fry pan and toss well until everything is piping hot.

8, Season with the black pepper and scatter with the sesame seeds before serving in a warm bowl on a bed of brown rice, quinoa or with a wholewheat or gluten-free pasta.

Catherine Burns is a fully qualified clinical nutritionist. She can be contacted at 291-4725, clinicalnutrition@gmail.com or look for Nutrifit & Natural Nutrition Bermuda on Facebook or @naturalbda on Instagram

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Published September 15, 2023 at 7:58 am (Updated September 15, 2023 at 1:51 pm)

A beef stir-fry that can help teach the kids how to cook

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