The foods richest in vitamin B12 are liver and shellfish, but other meats and fish are also great sources of this essential vitamin. Deficiencies can lead to neurological problems, memory problems, fatigue and anaemia, so make sure you get enough. Do not use refined sunflower or rapeseed oil when frying onions. Their unfavourable fatty acid profile and high omega-6 content may have an inflammatory effect. Instead, use less oil than usual and choose coconut oil, animal fat or sunflower oil with a high oleic acid content.

If you get a bone-in brisket, start by skimming the meat off the bone, trimming off the membranes and any thick fat, and if you think the meat is too thick, carefully cut it in half. Then salt both sides of the beef tenderloin slices. Heat 1 tbsp oil in a large pan and fry both sides of the meat for 2-3 minutes. Then season with pepper, add about 20 mL of water, cover and simmer until tender. It takes about 25-30 minutes to tenderize the 1 cm thick slices. Remove the lid and allow the remaining water to evaporate. This will brown the meat again. Season the onion rings with salt and sprinkle with the rice flour, turning them over thoroughly so that they are roughly evenly coated with the flour. Heat the oil for frying the onions in a frying pan, carefully place the onion rings in it and fry until golden brown, then transfer to a plate lined with kitchen paper towels. Place the pumpkin on a baking tray lined with baking paper or silicone baking paper, season with salt and pepper and bake in a preheated oven at 170°C for 25-30 minutes. Serve with the freshly roasted meat, fried onions and pumpkin. I also recommend some fermented vegetables with this dish.