NC Winter Storm Beef Stew
When the weather outside is frightful . . . . . . stay inside and make one of life’s best homemade comfort foods, beef stew. This version is gluten free and you won’t even know it! The secret thickener that I like to use is Kuzu root. Kuzu is not just a great thickener. It has been shown in scientific studies to support colon health and may reduce risk of colon cancer. I usually order mine from Thrive Market. I always double this recipe so we have leftovers to freeze and reheat.
NOTE: I use an oven proof Dutch oven pan with a heavy lid for this recipe and slow cook it in the oven. This also works well when made using an Instant Pot.
Servings: about 6-8 one cup servings
Categories(s): Lunch/Dinner or even Breakfast, Gluten Free, Paleo option, Mild Keto Option
Benefits: Using pastured beef (grass fed AND finished) ensures a healthy fat profile. The Kuzu may support colon health. The blend of vegetables and highly bioavailable animal protein paired with something fresh and green provides well rounded, non-processed, whole-food nutrition!
Ingredients:
1.5 pounds pastured beef stew meat or chuck roast trimmed of most visible fat and cut into 1-inch cubes
– Salt and pepper to season meat
¼ cup Kuzu root pieces powdered in a blender such as a Nutri Bullet
4-5 tablespoons avocado oil or ghee, split and used as needed
1 large onion, diced
4 celery stalks, diced
2-3 garlic cloves minced or pressed
1 teaspoon of fresh chipped rosemary or ½ teaspoon fresh
¼ cup red wine
4 -5 cups beef bone broth such as Kettle and Fire or homemade
2 bay leaves
4-5 cups water
1 pound organic carrots, scrubbed lightly and chopped into ½-inch coins
3-4 medium potatoes, peeled and chopped into 1-inch cubes (replace with other root such as rutabaga or turnip for Paleo; omit for mild Keto)
10 oz bag frozen sweet peas (substitute for sugar snap peas with the shell for Paleo or mild Keto
Season to taste with additional salt, pepper
Garnish with fresh finely chopped parsley
Method:
- Preheat the oven to 325 degrees.
- Lightly season prepared stew meat with salt and pepper. Place in a plastic zip-type bag or a medium size bowl with a lid. Add the powdered Kuzu root and shake to coat each piece well. Set aside while you begin cooking the vegetables.
- Heat about 1-2 tablespoons of the oil or ghee in the bottom of an oven proof Dutch oven pan that has a lid. Once the oil begins to just start to shimmer add in the onion and sauté for about 2 minutes, stirring occasionally. Then add in the celery, continuing to stir until both vegetables are tender and transparent, about 5-8 minutes. Add in garlic and rosemary and cook for 30 more seconds. Remove vegetables from the pan and place in a heat-proof glass dish while you lightly brown the beef.
- To lightly brown the beef place about 2 tablespoons of the remaining oil in the bottom of the pan and heat to just shimmer. Add the meat cubes and lightly brown on about 2-3 sides only. If the Kuzu starch makes the meat stick you might have to use a spatula to gently flip the meat. If you are doubling the recipe you will need to cook the meat in 2 separate batches.
- Once the meat is lightly browned stir in the wine for 1 minute, and then add the beef broth and about half the water. Add the 2 bay leaves. Place the lid on your pan and place in preheated oven, cooking for 45 minutes. Stir 1-2 times during this time period.
- Remove from oven and add carrots, stir and adjust the water by adding more if needed, based on desired thickness. Return to oven and cook for 25 minutes.
- Remove from oven and add potatoes or other root vegetable, return to oven and cook for about another 20 minutes until all vegetables are desired tenderness.
- Remove from oven and add peas. Return to oven for about 5-10 minutes until peas are just heated through. Remove and adjust thickness by adding additional water if desired.
- Serve topped with fresh chopped parsley and a side of green salad or microgreens.
HINT: I also like to make a batch of gluten free and low sugar Simple Mills Pumpkin Muffins as a side dish with this stew.
Provided by Tracey Long, MPH, RDN at www.bigpicturehealth.com