My Dutch oven has been getting quite the workout recently! I have made Wedding soup, vegetable soup, and now Paleo beef stew!
Soups become quite the staple meal for me when Fall/Winter comes around. When I am shivering in my office I know I can just grasp the warm mug of soup I just heated up in the microwave. Yes. It is possible colder in my office some days than it is outside on cold days. I think I might invest in a space heater this year.
Other than it being a great way to heat up, its also a think-free meal too! It has you protein, your carbs, and your healthy fats all in one bowl. You don’t have to think of what else to add to complete this meal. It’s done for you!
And if your guy is a meat and potatoes guy like my Jake is, then he will be one happy camper! Jake was asking for seconds of this stew! It also goes great on top of cauliflower rice or mashed potatoes if you are super hungry!
I made this stew with bone broth because I thought since I am cooking with beef, the bone broth would enhance the flavor. And boy did it! Bone broth has TONS of nutritional qualities Here is a list of benefits from Shape.com
“1. Heal and seal your gut. According to Jill Grunewald, a holistic nutrition coach and founder of Healthful Elements, a cup a day works miracles for leaky gut syndrome but it's also good for protecting non-leaky guts. The gelatin in the bone broth (found in the knuckles, feet, and other joints) helps seal up holes in intestines. This helps cure chronic diarrhea, constipation, and even some food intolerances.
2. Protect your joints. Taking glucosamine supplements to help with joint pain has been common knowledge for years, but it turns out that bone broth has glucosamine too. But unlike pills, the broth also includes a host of other goodies that help keep your joints happy, healthy, and pain-free. The chondroitin sulfate in bone broth has been shown to help prevent osteoarthritis.
3. Look younger. Bone broth is a rich source of collagen. You can find collagen in all kinds of “plumping” products these days, but why stick it on the outside when you can drink it? Not only is drinking it cheaper, but it can make your skin, hair, and nails look just as radiant.
4. Sleep better, and feel better. The glycine in bone broth has been shown in several studies to help people sleep better and improve memory.
5. Immune support. Mark Sisson, author of The Primal Blueprint, actually calls bone broth a “superfood” thanks to the high concentration of minerals. He says that the bone marrow can help strengthen your immune system. (Something that won't surprise your grandma who always made you her famous chicken soup when you got sick!) A Harvard study even showed that some people with auto-immune disorders experienced a relief of symptoms when drinking bone broth, with some achieving a complete remission.
6. Stronger bones. The phosphorus, magnesium, and calcium in the bones seeps out into the broth leaving you with the essential building blocks for healthy bones.
7. More energy. I’m not sure what the mechanism is for this, but if you read accounts of bone broth, you’ll notice everyone swears by the energy boost. I’d prefer to see science backing this up, but the research on bone broth is still emerging.
8. It’s very economical! What else were you going to do with those chicken carcasses, soup bones, and veggies going bad in your fridge?”
Oh, and that vegetable soup I mentioned earlier? I made it for Jake’s grandma. It’s her favorite. So I thought I would freeze it until we go visit her soon. Massive fail. I go to lay my freezer gallon bag full of cold soup ( I triple checked to make sure it was sealed) and then at the last second the side of it slides open and there goes half the batch all down the refrigerator and the floor. Sigh. At least I can say the floor was mopped twice this weekend!
This stew is the perfect comfort food to feed your family and just gets better as it sits in the fridge for a few days! Try it with your weekly meal prep, you won’t regret it!
- 2 tbs coconut oil
- 1-2 lbs of stew meat
- 2 tbs arrow root powder
- 1 medium onion, minced
- 2 celery stalks, minced
- 3 carrots, peeled and minced
- 4 cloves of garlic, minced
- 2 cups of bone broth (or beef stock)
- 4 red potatoes, peeled and cut into bite sized pieces
- 2 tbs tomato paste
- 1 tbs balsamic vinegar
- 1 teaspoon kosher salt
- 1 teaspoon black pepper
- 1 teaspoon cumin
- 1 teaspoon thyme
- ¼ cup chopped parsley
- In a dutch oven or large sauce pan, heat oil on medium heat
- Coat the stew meat evenly with the arrow root powder
- Saute meat in pot until a nice crust has formed (about 8 minutes)
- Remove meat and add vegetables (minus the potatoes) and seasoning into the pot
- Stir often until vegetables are a little softer (5 min)
- Add the bone broth and vinegar and stir
- Add the potatoes and return the meat into the pot
- Stir once more and turn heat to medium low
- Partially cover with lid and let simmer for an hour – keep an eye on it and stir every so often
- Turn off heat and serve!
Recipe adapted from The Clothes Make the Girl