hearty beef & vegetable stew
When temperatures drop, a nourishing, slow-cooked stew is the perfect comfort food. There’s nothing better than flavor-infused vegetables, tender meat, and savory sauce to warm the body and soul. This recipe is meant to be a guide, not an exact formula to follow. Keep in mind that you’re allowed to “color outside the lines” while cooking. Be creative and adjust or add ingredients according to your preferences.
what you need
• 1 pound natural grass-fed beef, cut in 1-inch pieces
• 3 to 4 tablespoons grapeseed oil (or whatever oil you saute with)
• 3 cloves garlic, finely minced
• 4 medium sized carrots, chopped
• 4 stalks celery, chopped (including leaves)
• 1 small onion, diced
• 4 red potatoes
• 1 or 2 fresh tomatoes (or 1 can diced tomatoes)
• 1 32 ounce container “Imagine” GF organic beef broth
• 5 or 6 mushrooms, chopped
• 1 jalapeno pepper, seeded and finely chopped
• 1 can pinto beans
• herb choices: parsley, thyme, marjoram, bay leaf
what you do
1. Wash and boil red potatoes until almost done, drain and set aside (reserve one to thicken stew).
2. Heat oil in heavy skillet over medium/high heat. Add beef and saute until brown on all sides. Salt and pepper to taste and put in crock pot or slow cooker.
3. Add beef broth.
4. Add minced garlic, carrots, mushrooms, celery, onions, potaotes, jalapeno, herbs, beans, tomatoes (reserve a small tomato or half the can to thicken stew).
5. Pour 1 or 2 cups of water into the skillet you used to saute the meat (the skillet is turned off but still on the burner). Whisk water and pan drippings to create a thin gravy-like mix).
6. Pour pan drippings into a blender; add reserved cooked and chopped potato, the reserved chopped tomato or canned tomato and anything else you think might be good (a few mushrooms, herbs). Process in blender until it’s a thick, creamy consistency (this is such a good way to thicken soups and stews without using flour; use a blended potato mix instead).
7. Pour into crock pot, stir well and cook on low for several hours or all day, stirring occasionally. Taste periodically and add things (sea salt, ground pepper, herbs).
* This is usually better the next day after it has “settled” overnight in the refrigerator and the flavors have blended and infused.
* Doesn’t this toast look good?! It’s from Outside The Breadbox in Colorado Springs. They make the best gluten-free products! And the bread resembles wheat bread (especially when toasted). Good stuff!
nutrition profile
Research indicates that omega-3 fatty acids reduce inflammation, which is common in people with celiac and other digestive conditions. Natural, grass-fed beef is higher in omega 3s than regular beef. Raw is normally better than canned, but canned tomatoes actually provide more absorbable lycopene than raw, so don’t hesitate to used organic canned tomatoes in stews and soups. Canned beans retain their fiber and anti-cancer flavonoids. I did a complete nutritional breakdown of this stew and found it to be very high in vitamins A, C, K, and B-12. It’s also high in iron, phosphorus, zinc and selenium. It makes for a nice transition into the heartier and more savory fall and winter foods. Very nourishing!
In good health,
Melissa
