Looking to spoil dad on Father’s Day? Sure you do, he deserves all the love. And really you have two options: a dinner treat at a restaurant where there’s bound to be a lot of noise and we all know that our old-timers don’t like stressful crowded situations. Or … you can get into the kitchen and knock up this crowdpleaser without leaving the comfort of your home.
We know dads love something meaty, but there’s no reason why it can’t be healthy too.
Once you’ve donned your apron and gathered all the essential ingredients, of which canola oil is a must, whip up this gorgeous grilled beef wrap while your dad kicks back and settles in front of the TV.
Feeling the pinch on your oil cost?
- Do not stock-pile: Keep an eye on the “use by” date and ideally use within 12 months.
- Avoid reusing heated oils: As the oil darkens it develops off-flavours.
- Keep oils in a cool, dark place: It is best to keep your oil in a glass container with very little direct sunlight.
- Use the oil for higher temperature cooking: As silly as it sounds, heat is bad for cooking oil because hotter temperatures break the oil down more quickly. Olive, canola and rice bran oils are all good choices for foods that require you to heat up the temperature, according to Restaurant Technologies.
- Do not overheat: When an oil is overheated, it produces unwanted chemicals. “An oil’s smoke point is the point at which the oil starts burning and smoking, which signals that damage to the oil has started.”
- Avoid deep-fried foods: Avoiding deep-fried foods will have your heart jumping for joy. If you do need to deep fry, corn and sunflower oils are unstable at high temperatures. Refined olive oil and rice bran oils are better choices.
What exactly are the benefits of cooking with canola oil?
Canola oil is a vegetable-based oil found in countless foods.
This oil is made from the crushed seeds of the canola plant. According to the Heart and Stroke Foundation South Africa, canola oil has the lowest content of unhealthy saturated fat compared to other vegetable oils on our grocery shelves.
“It is also a source of omega-3 fats and *alpha linolenic acid (ALA), which may help to reduce raised triglyceride levels (an unhealthy type of blood fat), and prevent abnormal blood clotting. In this way it helps to cut your risk for heart disease.”
So, go buy everything you need and rustle up this heart-healthy wrap this Father’s Day.
Health For Mzansi’s: Word of the day
*Alpha linolenic acid: According to Mount Sinai, alpha-linolenic acid is a type of omega-3 fatty acid found in plants. It can be found in flaxseed oil, and in canola, soy, perilla, and walnut oils.
- 1 tbsp B-well Canola & Olive oil blend
- 1 small red onion, finely sliced
- 1 avocado
- 2 garlic cloves, crushed
- 2 tsp fresh thyme leaves
- 1 tsp paprika
- 1 tbsp balsamic vinegar
- 3 rump steaks (200g)
- 200g tzatziki (yoghurt, drained cucumber, herbs, olive oil)
- 2 cups shredded lettuce
- 3 tomatoes, cut thinly
- 1 small red onion, finely sliced
- 8 white wraps
- Pepper, to taste
1. Pre-heat grill pan on medium-high. Combine the vinegar, oil, garlic, thyme, and paprika in a shallow glass dish. Rub mixtures all over the beef. Let it stand for 5 mins, turning once, to marinate.
2. Drain beef from marinade. Cook on the grill using our B-well Canola & Olive Blend for 2 mins per side for medium, or until cooked to your preference. Move grilled steaks to a board for 10 mins to rest.
3. Meanwhile, heat the wraps on the grill for about 1 min on each side. Transfer to a clean kitchen towel and wrap loosely to keep warm while you heat the remaining wraps.
4. Thickly slice the beef across the grain. Serve with wraps, lettuce, avocado, tomato, onion pepper, and tzatziki.