• A form of lean poultry, ostrich meat is a good source of protein, iron, zinc and selenium. Despite its avian nature, ostrich meat is considered to be a red meat as it has a reddish colour when raw.

    This red hue is due to the muscle fibres of the meat containing a high concentration of the protein myoglobin, which supports the large amount of oxygen needed for the animal to stand, walk and run. Because of its rich flavour, ostrich meat can be used as an alternative to red meat.

    It’s also a good option to have for those seeking to consume meat that’s lower in total fat. What’s more, ostrich meat also has a higher ratio of polyunsaturated fat content than other meats and it boasts lower sodium and higher iron levels, making it preferable for sodium-sensitive individuals and those diagnosed with anaemia.

    Recipe and styling by Claire Ferrandi

    Photograph by Dylan Swart

    Spice-rubbed ostrich with cauliflower and sweet potato mash and crispy sage

    Serves: 2 - 4
    Total Time: 1 hr + 30 mins, to rest


    • MASH

    • 500g cauliflower, broken into small florets
    • 250g sweet potatoes, peeled and cut into small cubes
    • 1½ tsp chicken-stock powder
    • 1L (4 cups) hot water
    • salt, to taste
    • 60ml (¼ cup) olive oil + extra, to drizzle

    • 500g ostrich steaks/fillets
    • 1 tsp dried chilli flakes
    • 1 tsp dried oregano
    • 2 tsp ground coriander
    • 1½ tsp chicken-stock powder
    • ½ tsp smoked Spanish paprika (find at yuppiechef.com)
    • 1 tsp coriander seeds
    • ½ tsp ground cinnamon
    • olive oil, to fry
    • handful fresh thyme

    • 2 tbsp olive oil
    • handful fresh sage leaves



    For the mash, place the cauliflower florets, sweet-potato cubes, chicken stock powder and hot water in a large saucepan. Bring to a boil over medium heat and cook, uncovered, until the vegetables are soft (see our Cook’s Tip), about 15 – 20 minutes.


    Drain all of the liquid and, using a potato masher/hand-held blender, mash/blitz the cooked vegetables until smooth. Season with the salt to taste and stir in the 60ml (¼ cup) olive oil. Set aside until ready to serve.


    For the ostrich, pat the meat dry with paper towel. Set aside. Combine the remaining ostrich ingredients, except the olive oil and fresh thyme, in a bowl. Mix until well combined. Add the ostrich steaks/fillets and toss until coated well. Rub the seasoning over the meat to ensure a thorough coating. Cover the bowl with cling film and refrigerate to rest, about 30 minutes.


    While the meat is resting, make the crispy sage. Heat the 2 tbsp olive oil in a small saucepan. Add the sage leaves and fry over high heat until bright green and crispy, about 3 – 5 minutes. Remove from heat and set aside until ready to serve.


    Heat a drizzle of olive oil in a non-stick frying pan. Add the rested ostrich steaks/fillets and fry over high heat until cooked, about 5 – 10 minutes per side. Add the fresh thyme when turning the steaks/fillets over to cook on the opposite sides.


    Serve the ostrich steaks/fillets on a bed of mash. Garnish with the crispy sage leaves. Enjoy with a drizzle of olive oil alongside.


    For the mash, cut the cauliflower and sweet potatoes into equal-sized pieces so they cook evenly. Remember, the smaller you cut the veggies, the faster they will cook.

    Imka Webb

    Imka Webb is a freelance digital marketing expert and the digital editor of Food & Home Entertaining magazine.  www.imkawebb.com