Cut of the Week - Rump Cap
Rump CapThe Rump Cap is a less common cut of beef here in Australia. However, it is very popular in Brazil where it is barbecued on spits and is known as “picanha” (pee-kan-yah). This term comes from where the “picana”, a pole used by Portuguese farmers. The Rump Cap is where they would prod the cattle with the picana.
When cooked properly, the thick layer of fat on the top of the cut melts into the meat, keeping it moist and adding rich flavour. Methods to achieve this include roasting or barbecuing whole; or cutting across the grain into steaks or strips for stir-fry dishes. The fat cap can be removed after cooking if desired.
PrimalRump Cap is prepared from a Rump by removal of the cap muscle (M. gluteobiceps) along the natural seam.
SeasoningRub salt into the fat layer to enhance the flavour that will melt into the meat. Sprinkle with pepper and rosemary leaves.
Vegetable Pairing Side DishCauliflower - is an extremely healthy vegetable containing some of almost every vitamin and mineral that you need. It is low in calories and high in fibre, promoting digestive health and reduced inflammation. Diets high in fibre have been found to lower the risk of several diseases; as well as reduce obesity due to its ability to promote fullness and reduce overall calorie intake. Cauliflower is a cheap, tasty and nutritious vegetable that can easily be added into your diet.
Mushrooms - provide a low-calorie mouthful but pack themselves a nutritional punch. Mushrooms are a good source of potassium, selenium and B vitamins; riboflavin, niacin and pantothenic acid. They are also a source of vitamin D.
Rump Cap with Cauliflower Mash and MushroomsIngredients
- 1x Rump cap
- 8 small Mushrooms
- ½ Cauliflower
- Rosemary stick
- Olive oil – enough to fry the top of the rump cap
- ¼ cup of almond milk
- ½ cup of parmesan cheese
How to Cook the Rump Cap
- Allow Rump Cap to come to room temperature
- Put oven onto 200 degrees celcius
- Season with salt, pepper and rosemary
- Heat up olive oil in a fry pan on high heat
- Once pan is visibly sizzling the oil, put the rump cap in top down so the fat side is directly onto the fry pan
- Once you can see the fat side turning brown, turn over and sear the bottom and outer edges for another couple of minutes
- Once this has been seared all over, put into the oven and cook for 20 mins
How to Cook the Cauliflower Mash
- Divide cauliflower into florets
- Boil cauliflower in water for 20 minutes
- Drain the water
- Combine cauliflower, ¼ cup almond milk and a handful of parmesan cheese
- Blend with a hand blender for approximately 1 min until smooth and visibly blended.
How to Cook the Mushrooms
- Slice the mushrooms to smaller portions
- Put a tbl butter in pan to melt
- Once butter is melted, place mushrooms in frying pan
- Sautee for roughly 5-8 mins on high heat
- Sprinkle salt and pepper
- Stir fry for another minute depending on how cooked you like your mushrooms
Tip: Sprinkle excess parmesan cheese over the Cauliflower Mash for extra flavour!