Keep em' healthy and ready to achieve greatness!

With my youngest children about to enter Year 12 its a great time to revisit the research I put into practice when my first child was a Year 12 student. It must have been okay as she is now in her final year of tertiary study, completing her second degree.

With exams comes stress. Stress can be a huge dietary trigger, with comfort food and bad meal choices being made by the children to help them through the huge amount of study time. It is too easy to sit down to a tedious study session and make it feel better with a big bag of lollies. A huge sugar intact before bed will guarantee a bad nights sleep and the start to a gradual decline in health and the ability for your student to concentrate. Bad food choices can become a 'crutch' that also develops 'bad habits' for the future. 

I have always insisted my children play team sport with regular training sessions up until third term. Then I let them decide if they'd like to carry on in a team sport or switch to a couple of sessions of fun and/or relaxing activity such as a swim, yoga or even an hour long walk. After a long day at school a break is well deserved, but this break should not be lying around on social media or watching TV whilst eating. 

Eating well at exam time right can be the first step to aid in study success. My ‘‘Exam Preparation Dietary Tips’ can get your student eating well so that they can study efficiently and perform better when exam time hits. Hey! It can't hurt to take a little or a lot of this article on board!

A good Study Eating Plan provides a guide to healthy meals and snacks packed with nutrient-rich foods that are recommended in The Australian Dietary Guidelines. A Study Food Plan should incorporate red meat, such as beef and lamb 3 to 4 times a week, this helps keep students iron and zinc levels in check and keep them focused and full of energy.

Including 3 to 4 serves of beef and lamb per week provides iron to support brain function and zinc for a healthy immune system. Red meat is especially important at exam time and the study time in the lead up as low iron can contribute to fatigue which will defiantley make effective study harder. Three balanced meals a day with snacks that high in nutrients and low in fat such as wholegrain breads, fruit and energy bars will keep the body and mind fit and avoid fatigue. Vegetables high in iron such as silverbeet and beans are also a "go to' to serve with meats. I prefer to stir fry my vegetables with a little garlic for an extra immune boost.

A Study Eating Plan includes meal plans should be tailored to suit the needs of teenage girls and boys and should be easy for the family to fit into daily life at same time. Choose a meal plan that is varied and also cost effective. Do not include meals that you have not cooked before as this may lead to deterring from the plan. With detailed choices for breakfast, lunch, dinner and numerous healthy snacking options, a Study Eating Plan will show that eating right can help fuel the mind and body for PEAK exam performance.

Pin your menu on your fridge so the student knows what to do it you are at work. 

Sample Study Plan Menu

Here are some useful tips for study and exam success. 

1. Don't skip meals  - In the lead up and during exam time it's easy for your student to say that they don't have time to eat. However, skipping meals can lead to fatigue and loss of concentration pretty quickly. Quick and healthy dishes such as steak sandwiches on wholegrain bread, wholegrain lamb wraps or tuna salads are great options during this busy time. Healthy snacks are also important, so make sure there are plenty of fresh fruit, nuts, nut bars or reduced fat yoghurt in the pantry and fridge. 

2. Provide iron and zinc-rich protein foods  - Iron and zinc are required for brain function and immunity, and low levels can lead to tiredness, lack of energy and poor concentration. Red meat, such as beef and lamb are good sources of iron and zinc and are recommended 3 to 4 times a week as per The Australian Dietary Guidelines. 

3. Keep hydrated  - Encourage the student to drink plenty of water as dehydration can affect both their physical and mental performance. Provide a water bottle during exams and limit sugary soft drinks, juices and energy drinks. My girls both have favoured herbal teas as a relaxant as well as a source of hydration. 

4. Exercise is vital - Encourage the student to be active. Exercise will reduce stress, improve mood, re-energise the brain and provide a much needed study break. Get them to walk the dog, walk to the park or play a team sport with friends. A simple hit of tennis with a friend will do wonders for 'overall balance'. 

5. Sleep is key - We all know that a good eight hours of sleep helps us to perform at our best. To help sleep, encourage tea or a glass of milk over caffeinated beverages such as coffee and energy drinks which can make sleep difficult. Explain to your child that phones and laptops are not to be used in bed during exam time as the light can trick the brain into thinking its still day time as well as this being a mighty big distraction to restful sleep.  

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Let me introduce you to your new FAMILY FAVOURITE Roast; Whole Pork Scotch.

Traditional pork cuts are a great lean flavoursome meat choice for the family, however some cuts have been under-rated in Australia as we lean towards Lamb & Beef cuts as our "go to" roasts. When you think of Scotch Fillet of Beef, this is the pork equivalent. It is a boneless cut of pork that is lean and easily absorbs you families favourite flavours. 

Whilst I favour a bone in Whole Pork Shoulder for my "Pulled Pork", the Americans and many Australian Chefs use a boneless Whole Pork Scotch. The Pork Scotch also known as "Pork Collar Butt" or "Boston But" has the added benefit of a reduced cooking time than a bone in Pork Shoulder. I have always judged my Pulled Pork being ready when the blade bone of my pork shoulder can easily be removed.

Now don't get confused, "the Pork Collar Butt" does not come from the rear of the pig! The word Butt actually originates from old English and means the "the widest part". On a pig the widest part is the shoulder area, not its actual "butt". It must also be noted when referring to American recipes for "Pulled Pork" that the Americans use a larger pig than Aussies! When sourcing our local pigs for customers, our buyer uses a higher set of specifications than any other meat stockist, which is why the colour is always white and our product is always fresh, not ever being frozen.

Whole Pork Scotch is ideal for Braising, stews and casseroles, but a slow one-pot roast is how we roll in My Country Kitchen.

I am delighted to share my favourite way to cook a Whole Pork Scotch for a family of 5. Once you try this simple recipe with a prep time of only 10 minutes  you'll be convinced that this new cut of pork on your fork is the way "to go".

Wholesome with loads of flavour, you cannot beat this cut of meat when cooking a delicious, economical family meal. This simple Pot Roast will also dazzle your guests and is so simple, that with so little prep, the cook can also enjoy the festivities. Serve with a lovely salad and a freshly baked crusty loaf of bread, this dish will be a winner every time.

Italian Pot Roasted Pork Scotch

10 minute prep time      45 minute cook time 

Serves 5 people

Ingredients

• 2kg Whole Pork Scotch 
• 2 tablespoons EVOO
• 4 cloves garlic halved
• 2 sprigs fresh rosemary
• 2 sprigs fresh thyme
• 400g diced tomatoes (a tin is perfect)
• 1 Cup White Wine
• 3 bulbs fennel washed and halved
• 6 shallots
• 10 chat potatoes halved
• Chopped Parsley and/or basil to serve (optional finely chop tender stalks for dish)

 Method

• Season Pork Roast with sea salt and black pepper.
• Heat oven to 180^o
• Heat EVOO in a large deep pan on stove top, add shallots to pan and brown,
• add pork to the pot and brown.
• Remove pork to a wam plate and deglaze pan with white wine.
• Add garlic, stir to soften. Optional (finely chopped parley and/or basil stems)
• Pop the Pork back in pan, add tomatoes and fresh herbs.
• Reduce heat and simmer covered for 20 minutes.
• Remove lid and turn roast, add fennel bulbs and potatoes to the pot. Pop the lid back on and place in oven at 180^o and cook for a further 20-25 minutes until the potatoes are tender.
• Remove roast from oven and allow to rest in pan for 8 minutes to settle juices prior to slicing.
• Serve with fennel, potatoes and a few pan juices.
• Garnish with finely chopped parsley and/or basil leaves.

 COOKS NOTES:

My butchers roll and net certain cuts of meat such as the above on some occasions. Pork Scotch is often netted so it does not come apart when cooking.

When roasting without so many flavour additions this is a great option.

When I cook this dish I remove netting prior to cooking, however that is completely up to you. The netting can also be removed after cooking.

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You've seen the advertisements, you've considered the healthy facts but have you tasted how delish Pork Steak is cooked to perfection?

Using the 6-2-2 method, in just 10 minutes you can prepare a wonderful tender, healthy meal for family and friends.

Season & rub a little Olive Oil on your pork steak and follow the simple 6-2-2 cooking method for the perfect pork steak!

• Into a hot pan sear pork steak on one side for 6 minutes
• Turn pork steak once and sear for another 2 minutes
• On a warm plate, without turning rest pork steak for 2 minutes

 Top 5 Porky Facts 

• Lean trimmed pork is a source of protein, thiamin, niacin, B6, B12, selenium, riboflavin, size & omega-3. 
• There are plenty of cuts that are lean and trimmed and that we can also trim if required;
  1. Pork Steak
  2. Pork strips
  3. Diced Pork
  4. Loin Chop
  5. Fillet
• Trimmed lean pork can easily be substituted for other meats and poultry in your recipes to make them tastier and healthier
• The leanest pork cuts come from the loin, fillet and the leg, trimmed of external fat.
• It is a myth that lean pork is dry and tough. There's no need to over cook especially if you refer the the 6-2-2 information video above. This cooking method can be applied to any 2cm thick boneless pork steak, including scotch, loin, leg & trimmed pork cutlets that are 2cm thick. This method will cook the chop to white which is the best way to eat pork unless your on MKR where everything is under cooked!

 Now you know the secret to the perfect pork steak try my feature recipe: Pork Steak with Lentil & Pumpkin Salad

Ingredients

4 X pork sirloin steaks 2cm thick approximately 1kg

Salad

1 cup of cooked and strained french lentils

180g pumpkin peeled & thinly sliced and baked in the oven 10 minutes

1 red onion thinly sliced

1/2 cup of chopped continental parsley washed and sliced

1 cup rocket

120g Meredith Goat Feta

Dressing

1 lemon zested & juiced

2 Tbsp malt vinegar

2 Tbsp Olive Oil

2 Tbsp chopped mint leaves

2 Tbsp sunflower seeds

seasoning 

Cooking Instructions

• Pre-heat your pan or BBQ just like you would do for any other steak 
• Brush the pork steaks with a little oil and season
• Place pork steaks in pan or on BBQ char-grill and use the 6-2-2 method
• Whilst steaks are resting prepare the salad by placing all the ingredients into a large bowl and gently tossing to combine.
• To prepare the dressing put all ingredients except the sunflower seeds into a jar and shake well to combine, then pour over salad tossing well.
• Serve the pork steak with tossed salad and garnish with sunflower seeds. 

* Source ~ Australian Pork Top 5 Facts 2006

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