In Mzansi, we love our meat. Whether it’s on the braai, in a stew, or packed in a lunchbox. But sometimes, a little change goes a long way. That’s where ostrich meat comes in.
It’s not your everyday choice, sure. However, it’s soft, flavourful and one of the healthiest meats you can eat because it is high in protein and low in fat.
Ostrich meat is lekker in a stew or on the grill, or turn it into biltong at home. Once you’ve had it, you’ll want to keep it on your grocery list.
Tasty, tender, and nutritious
Chef Mbasa Brook, based in Parktown, Johannesburg, says the best way to prepare ostrich fillet is by pan-searing it. This method works well because it locks in the juices, keeping the meat moist.
To keep it nice and tender, he adds, a 500g fillet steak at room temperature should take about six minutes to cook, three minutes on each side.
“Always make sure to let it rest for five to ten minutes after cooking. This is where many people go wrong. They cut it too soon.”Mbasa Brook
Brook explains that with ostrich meat, the key is cutting against the grain. This helps loosen the muscle fibres, making the meat more tender and easier to chew.
As for seasoning, you do not need much. He says salt, pepper, rosemary or thyme work beautifully with ostrich fillet.
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Big bird, big flavour
Tshwane-based chef Thole Mathe tells Food For Mzansi that ostrich meat is often mistaken for beef because of its deep red colour and steak-like look when cooked.
“Ostrich is a very lean red meat with much less saturated fat than beef,” he says.
According to Mathe, ostrich meat is a versatile ingredient that works well in dishes like bobotie, potjie, stews, goulash and even wors.
For flavour, he recommends marinating ostrich meat with a mix of Worcestershire sauce, garlic powder, ground pepper, sea salt, smoked paprika, butter and olive oil. He prefers cooking it at room temperature, using salted butter, fresh thyme and rosemary for added aroma.
“A non-stick or grill pan on high heat works best,” he advises. “Cook for two minutes per side and serve with a good wine pairing for a classic, elegant meal.”
Timing is everything
Chef Pitso Qwabe, founder of Jazz Friends in eSwatini, says the key to cooking ostrich meat is getting the timing right. It should not be too rare and also not overdone to keep it from drying out.
She explains that ostrich can be used in many ways, from kebabs and roasts to mince, meatballs, bolognese or meatloaf. Because it is lean meat, there is no excess fat to drain.
“Fresh herbs work beautifully with ostrich meat, adding real aroma and flavour. Oregano and bay leaves bring a lovely depth, especially in stews or potjies.”
Qwabe adds that fillets are great for salads, wraps or sandwich fillings.
Meanwhile, Polokwane-based registered dietitian Kulani Mtileni, founder of Dietitians 24, says ostrich meat offers several health benefits, mainly because it is low in fat and cholesterol.
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Full of goodness
Mtileni explains that ostrich is high in protein, rich in iron and zinc, and provides a good amount of B vitamins and selenium.
“It contains a significant amount of selenium, an antioxidant that helps protect cells from damage and may reduce inflammation,” he says.
Mtileni adds that ostrich meat is well-suited for people following keto, paleo, or low-carb diets because of its low fat, low-carbohydrate, and high-protein profile.
Kulani Mtileni
“Ostrich has less fat than beef and a similar calorie count to chicken”.
“It’s also a good alternative for those with alpha-gal allergies, as it isn’t a mammalian meat,” he explains.
He notes that it also contains less sodium than other meats, such as turkey and venison, which can be beneficial for heart health.
Other ostrich products
Kabelo Lekalakala, the founder of Pitso Ostrich Farm based in Brits, North West, says that if you are looking for the right breed for meat, the native black-neck ostrich is ideal for both meat consumption and leather quality.
“A balanced nutritional diet mainly made up of bran, carbohydrates, fibre, and protein will ensure healthy ostrich growth without the need for hormonal control. This results in meat that is close to organic,” he says.
“Beyond that, ostrich eggs are also consumed for baking, breakfast and food flavouring. So ostrich by-products also hold value for both trade and consumption.”
Lekalakala adds that Pitso Ostrich Farm is on a mission to promote local ostrich meat, especially as there are policy proposals in place to scale up game meat products in retail stores. The farm positions itself to meaningfully participate in this space by supplying a growing community of consumers who are intentional about eating lean, healthy red meat.
This article was first published by our sister publication, Food For Mzansi.
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