Chef Ray: Slow-Cooked Coconut Beef with Pumpkin Purée, Cucumber & Coriander Salad - Coach Ray

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Chef Ray: Slow-Cooked Coconut Beef with Pumpkin Purée, Cucumber & Coriander Salad

What a delicious recipe that is full of flavour. The ginger comes through nice and strong and brings a zing to the steak.

From: Schofield, Grant; Zinn, Caryn; Rodger, Craig; (2015) What The Fat? Real Food Publishing Company Ltd

Serves: 4

For the Beef

  • 500gm beef cheek or cross-cut blade steak
  • 300ml (1¼ cup) coconut milk
  • 500ml (2 cups) water
  • lime leaves (optional)
  • 2 fresh chilli, halved
  • lemongrass, bashed
  • 50g (12½ cm) piece ginger, peeled, chopped
  • salt & pepper

For the Cucumber & Coriander Salad

  • 100gm (½ a small) cucumber cut into ribbons
  • 15g (1 tbsp) toasted cashew nuts
  • 15g (1 tbsp) sesame seeds
  • 30ml (2 tbsp) Lime & Lemongrass Dressing (see last weeks recipe)
  • 30g (1 cup) bean sprouts
  • 15g (1 tbsp) fresh coriander

For the Pumpkin Purée

  • 15ml (1 tbsp) olive oil
  • Onion sliced
  • 200g (⅓ small) pumpkin, peeled seeded and roughly chopped
  • 5g (2½ cm) piece ginger, peeled, chopped
  • 250ml (1 cup) water
  1. Preheat oven to 160°C.
  2. Sear the beef in a hot pan and transfer it to the casserole dish. Add the rest of the ingredients to the dish, reserving a quarter of the aromatics (lime leaf, lemongrass, ginger – things with aroma) for later to add freshness back into the sauce after the long cooking process. Place in the oven for approximately 2 hours.
  3. Meanwhile, sweat the onion and pumpkin along with the ginger in a pot. Pour in the water and simmer for 30 minutes until tender. Drain and purée the pumpkin in a blender and season to taste.
  4. When the beef is ready, remove from the cooking liquid. Transfer the liquid to a large pot, add the remaining aromatics and reduce the sauce as quickly as possible.
  5. Meanwhile, make the Cucumber Salad by combining the cucumber ribbons with the rest of the ingredients and toss gently. When the sauce has reduced and thickened, place the beef on the plate, pour over some sauce, top with the salad and spoon some of the pumpkin purée either side.

Get the recipe for the Lime & Lemongrass Dressing here:


Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

Share this post so your friends can benefit as well.

If you enjoyed this recipe here is one I published 2 years ago:

For more great recipes like this get the What The Fat? book.

Modern health pioneers are turning the food pyramid on its head, replacing a low-fat focus to one that embrace the Low-Carb, Healthy Fat (LCHF) ethic as a means to achieving optimal health. What the Fat? shows how easy it can be to adopt the ketogenic lifestyle so you can lose weight and keep it off, deter inflammation, increase energy, and live better for longer.

Professor Grant Schofield, dubbed the ‘Fat Professor,’ is a respected public-health academic with 20 years of experience into leading the wave of change in how we think about our health, including how we exercise, sleep, play, and connect.

Dr. Caryn Zinn is a registered dietitian and sports nutritionist. With a Master’s in sports nutrition and doctoral studies in achieving sustainable weight loss, Caryn’s mission is to influence the dietetic profession to understand the potential of improved health benefits of LCHF nutrition.

Craig Roger is a classically-trained chef with Michelin-starred restaurant experience. Craig and his family are the founders of LOOP, New Zealand’s first restaurant to feature an LCHF approach to dining out in which carb-laden fillers are replaced with nutritionally dense ingredients.


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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