Recipes of the week

If you have an excess of oranges here are a few quick, easy and delicious ways to use them.

Slow-cooked orchard beef


1.5kg beef

2 tbsp olive oil

½ cup red wine

3 oranges

2 onions, cut into wedges

4 cloves

Salt and pepper to taste


Grate 2 tbsp of zest from one orange then juice until you have ½ cup of orange juice and add it to the red wine. With the other two oranges, peel and remove pith and seeds, then cut into segments.

In a large frying pan, over a high heat, add the oil and brown the rump. The beef should be browned before slow cooking. Browning adds a rich colour to the meat and the finished sauce.

Place beef into the slow cooker and add red wine marinade.

Season with sea salt and pepper. Sprinkle with onions, orange segments and cloves.

Cook on a medium heat for four hours or until done.

Tip: To make a yummy gravy, drain liquid from the slow cooker into a frying pan, stir in a paste made of 2 tbsp cornflour and 3 tbsp water.

Oriental chicken wings


10 chicken wings

⅓ cup orange juice

⅓ cup kecap manis

2 garlic cloves, crushed


Cut tips off wings. Cut wings into two pieces at joints.

Put sauce ingredients in a heavy pan and heat. Add wings and bring to a boil, covered.

Simmer 25-30 minutes.

Uncover and simmer for 20 minutes or until done.

Flu-buster smoothie


3 oranges, juiced

1 cup fresh strawberries, halved

¾ cup diced paw paw

1 frozen banana, sliced


Place all ingredients in blender and blend until smooth.