Lunch: Sosaties

This recipe includes superfoods such as:

Cinnamon, Apple Cider Vinegar

Health benefits of Sosaties

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Apple cider vinegar will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

Ingredients

1 teaspoon coriander seed
1/2 teaspoon fennel seed
1/2 teaspoon fenugreek
1/2 teaspoon mustard seed
2 cloves
1 teaspoon ground cumin
1 teaspoon turmeric
1/2 teaspoon cinnamon
1/2 teaspoon ground ginger
Pinch black pepper
Pinch salt
2 tablespoons vegetable oil
2 large onions, finely chopped
3 cloves garlic, crushed
1/2 red chile, seeded and chopped
1 tablespoon chopped fresh ginger, plus 1 teaspoon
2 fresh bay leaves
1 curry leaf
1/4 cup apricot jam
1 cup apple cider vinegar
1 tablespoon soy sauce
1 teaspoon brown sugar
1 cup milk

Instructions

Special equipment: 8 metal skewers
For the marinade: Grind the coriander, fennel, fenugreek and mustard seeds and the cloves in a mortar and pestle or spice grinder. Mix in the cumin, turmeric, cinnamon, ground ginger, pepper and salt. Transfer to a jar.
Heat the oil in a saute pan over medium heat. Add the onions and garlic; saute for 2 minutes. Add 3 tablespoons of the spice mix, the chiles, 1 tablespoon fresh ginger, and the bay leaves and curry leaf; cook, stirring, for 1 minute.
Stir in the apricot jam and then pour in the vinegar (being careful not to breathe in the heated vinegar, as you might sneeze). Then add the soy sauce and brown sugar. Simmer over medium heat for 10 minutes. Stir in the remaining 1 teaspoon fresh ginger.
Transfer half the mixture into a large, deep dish or freezer bag and mix with milk. Shake, stir. Refrigerate until ready to use.
For the sosaties: Cut the steaks lengthwise and then across three times, so each steak yields 8 pieces.
Cut the apricots in half lengthwise. Cut the pepper and onion into cubes approximately equal to the size of the meat cubes.
Thread 4 pieces of steak onto long metal skewers, alternating with red pepper, onion and apricot to make a sosatie.
Place the skewers in a baking dish and pour over the marinade. Cover and refrigerate for at least 2 hours.
In an oiled grill pan or grill, cook the sosaties, turning continuously, for 8 to 10 minutes for medium-rare. Rest for at least 5 minutes before serving.

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