Beautiful, uncooked rump steak

Rump Steak

What is Rump steak?

The Rump steak comes from the backside of the cow — perhaps the hardest working part of it’s posterior. As a result, although the rump steak is widely considered to be one of the most flavoursome due to its significant marbling (intermuscular fat), you’ll find that it’s marginally more chewy than the comparable Sirloin or Rib-eye Steak. Because of it’s particularly strong taste profile, rump steak lends itself nicely with milder flavoured sides or sauces.

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Choosing the perfect rump steak

Grass fed rump steak

You should always make sure the cow that produces your rump steak was grass fed! Not only does this mean that the rump steak on your plate is healthy and wholesome for those under your roof (higher amount of vitamins, minerals and omega 3 fatty acids), but will also be superior in taste. Check out our deep dive in to grass fed beef on the specifics behind why your rump steak tastes better when grass fed!

You can spot grass fed rump steak quite simply by it’s colour: dark, rich red meat and ‘orangey’ fat. Don’t be concerned by the ‘orangey’ fat; it simply occurs as result of the healthy beta-carotene level of the cow that produced your rump steak. Beta carotene, is an antioxidant vitamin (Vitamin A) cows get from the healthy, natural and unadulterated grass they eat consistently when grass fed!

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Ageing rump steak

Without getting too specific here, when it comes to taste and tenderness, how your rump steak has been aged is almost as important as what the cow that produced it was fed! There are generally 2 schools of thought on which ageing process is the best: those who swear by ‘dry ageing’ and those who live by ‘wet ageing’. There is a significant difference between how these processes is work, and most importantly, significant differences in the results they produce. To make your own mind up, you can lean more about the different methods of beef ageing here!

Though it’s very hard to find, we strongly recommend trying to source beef that has been through both processes of ageing. The dry ageing process delivers you that incredible rich & nutty taste, while the wet ageing ensures deep tenderisation. From a perspective of time, make sure your beef rump steak has been aged for 21 days!

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Rump steak nutritional facts

Nutritionix have put together as super handy nutritional guide for grass fed rump steaks. Obviously rump steaks have not all been made equal, but this gives you a useful idea of the nutritional facts behind the rump! Check out the excerpt below:


Rump steak nutritional facts
Serving size of 85g
Calories 80
Per Serving % Daily Value
TOTAL FAT 1.5g 2%
Cholesterol 25mg 8%
Sodium 50mg 2%
Carbohydrates 0g 0%
Deitary Fiber 0g 0%
Sugars 0g
Protein 16g
Vitamin A 0%
Vitamin C 0%
Calcium 1%
Iron 10%

How to store Rump Steak

When stored in a standard fridge, rump steak can be kept for between 1 - 2 days using standard plastic tray or bag packaging. If stored in the freezer using standard packaging, it’ll last for 6 - 12 months but will likely lose quite a great deal of it’s taste by then. However, if you freeze it in a vacuum sealed bag, the rump steak will keep it’s fresh, tasty & tender quality for 2 - 3 years! Want to find out how vacuum packing achieves this? Check out our difinitive guide on vacuum packing meat!

How to cook rump steak

There’s a bunch of ways you can cook your rump steak. These span frying, grilling, sous vide, BBQ, boiling and slow cooking. Here’s a snippet from our master class on how to cook rump steak on a skillet:

  1. Take whatever pan or griddle you have available and place it over a blistering high heat and add 2 tablespoons of vegetable oil
  2. Once the pan has started to smoke, carefully place the rump steak onto the pan and turn every minute, 6 times!
  3. Then place your seared rump steak in the oven for 10-15 minutes
  4. Finally take the rump steak out of the oven, season with a little more pepper and let it sit on a warm plate for 10 minutes.
  5. Serve!

What to serve with Rump Steak

Our strong recommendation is to serve your Rump steak with either chips or mashed potatoes alongside some bearnaise sauce and a beautiful garden salad or some cheeky creamed spinach!

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