Dinner: Korean-style steak tartare ("yukhoe")

How to make Korean style seasoned raw beef. The full recipe is on my website: http://www.maangchi.com/recipe/yukhoe Ingredients (for 4-6 servings): 380 grams (18 OZ) filet minon (tenderloin), Korean pear, soy sauce, honey, sesame oil, garlic, black ground pepper, salt, pine nuts, roasted sesame seeds, endive (or lettuce). Steak Preparation: 1. Rinse filet minon under a little cold running water and dry with paper towel. 2. Wrap it in a cotton cloth and keep it in the freezer for 1 hour. 3. In a bowl, add 2 cups of water and 1 tbs sugar. Stir it well. 4. Peel a Korean pear and cut it into thin matchsticks (about 3-4 cups). 5. Soak the pear strips in the bowl for 5 minutes. Then drain and set aside Make sauce: 1. Finely mince a dozen cloves of garlic. Put into a mixing bowl with 1½ tbs soy sauce, 1½ tbs honey (or 2 tbs brown sugar), 1/4 ts salt, 2 tbs sesame oil, and a pinch of ground black pepper. Mix well. Put it together: 1. Take the beef out of the freezer. Cut it into thin matchsticks, and mix with the seasoning sauce *tip: you can add green lettuce on pear strips 2. Sprinkle some roasted sesame seeds and pine nuts over top before serving. How to serve: You could use as an appetizer, a side dish with alcohol, or a main dish for a party.

This recipe includes superfoods such as:

Sesame Seeds, Honey, Nuts

Health benefits of Korean-style steak tartare ("yukhoe")

Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

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Instructions

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