Slow cooked flank steak & book update

A quick book update - we started working on the cover design for the book! I am pretty excited to get going on that and look forward to seeing what the designers come up with. I can use your help though - I need to narrow down my picture collection so I can send 4-5 pictures to the designers. I posted 14 pictures on the Facebook page. It would be great if you could check out this album, pick 5 favorite pictures and comment with your picture picks! And now, another slow cooker recipe...

Flank Steak with Peppers & Onions

This is a basic recipe for slow cooked flank steak and I have included 2 delicious ways to use it. Flak steak is a tougher cut of meat that usually needs a fairly long time to marinade. Or, you can just use a slow cooker and let it cook in its own juices!


  • 400g flank steak
  • 1 small onion
  • 1 medium red pepper
  • 1 tsp coriander
  • 1 tbsp cinnamon
  • 1/2 tsp cloves
  • 1 tbsp raw cocoa powder
  • Salt and pepper to taste
  • Optional - add cayenne pepper of crushed chilli flakes if you want some heat


  1. Mix spices together and rub both sides of the steak with the mix. You might have some mix left over, save it in a small jar for future use
  2. Dice the onion and red pepper (small dice)
  3. Place the steak in the slow cooker and cover it with the diced peppers and onion
  4. Turn on the slow cooker on low and cook for 8 hours
  5. After 8 hours, remove the meat from the slow cooker and shred with 2 forks 

Shredded beef & veggie bowl

The serving suggestions below are not 'real recipes', more ideas - list of ingredients to put together and create a couple of meals.


  • Shredded beef, mixed with a bit of the onions and peppers it was cooked in
  • Red cabbage, thinly sliced
  • Kale, thinly sliced
  • 1 small orange, supreme & slice
  • Cherry tomatoes, halved
  • Avocado, sliced


Mix everything together in a bowl. Eat. You cam make tacos. Or you can wrap everything above with these awesome wraps. They taste great & they are very easy to wrap (they don't break). Unfortunately, they aren't easy to come by...

Shredded beef with yams and poached egg

This is a great breakfast option, or breakfast for dinner. Gotta love breakfast for dinner, or brenner, as my friend Tyler referred to it...

  • Shredded beef, mixed with a bit of the onions and peppers it was cooked in
  • Roasted yams
  • Poached egg


Roast the yams with a bit of coconut oil. Place in a bowl. Add the beef and top with a poached egg. Eat. For a meal on the go, scramble the eggs and wrap the beef, eggs and yams with that same wrap above.

I'll keep you all posted on the book progress. Don't forget to check out the Facebook album to help me with the book cover... :)