High-Calorie Low-Carb Shin of Beef (Serves 4 – Big Portions)

A rich, oven-braised beef dish that delivers high protein and calories for recovery and strength — without the carbs.

Ingredients

1.2 kg shin of beef, cut into large chunks

2 tbsp olive oil or beef dripping (for searing)

1 large onion, sliced

2 sticks celery, chopped

3 cloves garlic, sliced

1 large carrot, chunked (adds body and sweetness)

2 tbsp tomato purée

400 ml beef stock (low salt)

250 ml red wine (or extra stock if preferred)

2 tbsp butter (stirred in at the end for richness)

1 tsp dried thyme or 2 sprigs fresh thyme

2 bay leaves

1 tbsp Dijon mustard

1 tbsp Worcestershire sauce or balsamic vinegar

Salt & cracked black pepper

Optional calorie boosters:

50 g streaky bacon, browned with the beef

Extra drizzle of olive oil or butter before serving

Grated cheddar or parmesan on top

Method

• Preheat oven to 160 °C (fan 140 °C).
• Season beef generously with salt and pepper.
• Heat oil in a large oven-proof casserole dish until hot.
• Brown beef on all sides in batches — take your time for a deep colour.
• Remove beef and set aside.
• Add onion, celery, garlic, and carrot to the same pan.
• Cook 5–7 minutes, stirring and scraping any browned bits.
• Stir in tomato purée and cook for 1–2 minutes to take off the raw edge.
• Return beef to the pan with stock, wine, thyme, bay, mustard, and Worcestershire sauce.
• Bring to a gentle simmer, cover tightly, and transfer to oven.
• Cook 3–3½ hours until beef is tender and sauce has reduced to a thick, glossy consistency.
• Stir through butter to finish. Adjust seasoning to taste.
• Serve hot with a side of steamed greens or crisp salad to keep it low-carb.

Nutrition (approx. per portion)

Calories: 850–900 kcal

Protein: 55–60 g

Fat: 60–65 g

Carbs: 10–12 g

Whole Chicken Butchery – Basic Breakdown (8 portions)

From a standard 2kg whole chicken, you can get:

2 x Chicken Breasts

Boneless or bone-in (depending on method)

Great for pan-frying, grilling, or stir-fries

2 x Chicken Thighs

Juicy and flavourful, often left bone-in and skin-on

Perfect for roasting, curries, or stews

2 x Drumsticks

From the lower part of the leg

Great for oven-roasting or BBQ

2 x Wings

Often roasted or used for stock

Can be seasoned for snacking or starters

Watch the Video here:

https://vimeo.com/1093034486/861b203e51?share=copy

How to Blanch Tenderstem Broccoli:

Boil water in a large pan

Trim the ends of the tenderstem if needed.

Drop into the boiling water for 90 seconds to 2 minutes, depending on thickness.

Immediately transfer to a bowl of ice water to stop the cooking.

Once cool, drain and pat dry.

Watch the video here:

https://vimeo.com/1017905482/fafbbc3516?share=copy

Bright, tender broccoli with a fresh, aromatic lift – a quick, Asian-inspired side or a perfect base for a simple salad.

Ingredients:

• 200grams approx of tenderstem broccoli

• Water and ice (for blanching)

• 1 tablespoon coconut or sesame oil

• 2 garlic cloves, finely chopped

• 1-inch piece ginger, cut into tiny matchsticks

• Tamari soy sauce to deglaze

Method:
Blanch broccoli in boiling salted water for 2 mins, then cool in ice water and drain. Sear in a hot pan with oil until lightly charred. In the final minute, add garlic and ginger, toss briefly, then splash in soy sauce to deglaze and stop cooking. Serve immediately.

A bold, warming blend with a kick – perfect for seasoning meats, roasted veg, or mixing into marinades.

Ingredients:

2 tsp paprika (smoked or sweet)

1 tsp garlic powder

1 tsp onion powder

1 tsp dried thyme

1 tsp dried oregano

½ tsp cayenne pepper (adjust to taste)

½ tsp black pepper

½ tsp sea salt

Optional Extras (for added depth):

½ tsp white pepper

½ tsp chilli flakes

• • ½ tsp ground cumin

A fiery, aromatic blend with smoky heat – ideal for rubbing on meats, spicing up veg, or stirring into stews and marinades.

Ingredients:

2 tsp ground allspice

2 tsp dried thyme

1 tsp ground cinnamon

1 tsp nutmeg

1 tsp smoked paprika

2 tsp garlic granules

1 tsp onion powder

1 tsp ground ginger

1–2 tsp chilli flakes (adjust to taste – or use scotch bonnet powder if you want it

1 tbsp brown sugar

1 tsp sea salt

• • ½ tsp black pepper

A zesty, smoky blend with a hint of warmth – perfect for sizzling fajitas, roasted veg, or adding Tex-Mex flair to your meals.

Ingredients:

2 tsp paprika

½ tsp ground cumin

1 tsp garlic powder

1 tsp onion powder

2 tsp dried oregano

1 tsp sea salt

½ tsp ground black pepper

½ tsp cayenne pepper