A Hearty and Healthy Stew
Warm up a chilly evening with this classic and nourishing beef stew that is not only tasty but also satisfying.
This healthy mix of macronutrients provides protein to satisfy hunger, carbohydrates to fuel energy needs, and healthy fat to build body structures like cell membranes.
You can enjoy this satiating meal while knowing that you are providing your body with many of the nutrients it needs to stay healthy during the winter months.
A Few Health Benefits of This Dish
Beef is a good source of complete protein that helps to build bone and muscle (1). This source of animal protein contains heme iron which is easily absorbed by the body and used for proper growth and development as well as to carry oxygen to every cell (2). Red meat supplies vitamin B12 which is necessary for healthy red blood cells, nerve function as well as DNA production. And, the zinc in beef helps to keep our immune system functioning properly through the cold and flu season (3).
Mushrooms provide us with immune-supporting nutrients like vitamin D, selenium, and vitamin B6 that boost immune function, reduce inflammation, and help to prevent cell damage (4). Edible mushrooms also contain a modified amino acid called ergothioneine (EGT) that can protect our cells against UV and gamma radiation stressors, chelate metals, and provide anti-inflammatory and antioxidant effects in the body (5). And, the polysaccharides found in mushrooms act as prebiotics and enhance the growth of beneficial bacteria like lactobacilli in the GI tract (6).
Carrots are nutritious low-fat root vegetables that provide many essential nutrients like vitamin K which is important for blood coagulation, potassium necessary for blood pressure control, beta carotene which the body converts to vitamin A for healthy immune function and vision, and vitamin B6 that aids in energy production (7) (8). The carotenoids in carrots act as antioxidants that boost immune function, prevent muscle degeneration and cardiovascular disease, and inhibit cancer (8).
Old Fashioned Beef Stew Recipe:
2 tbsp. flour
1 pound beef, cut into bite-sized cubes
1 tbsp. avocado oil
4-5 cups broth
1 onion, chopped
2-3 cloves garlic, chopped
4 carrots, sliced
1 celery stalk, chopped
2 large potatoes, cut into bite-sized cubes
3-5 medium mushrooms, chopped
2 bay leaves (remove before serving)
1 tsp (each) dried oregano, parsley, and basil
1 tbsp Worcestershire sauce
Sea salt and black pepper to taste
Add the oil, garlic, and onion to a large pot and cook over medium heat for about 1-2 minutes. Add 1-2 tbsp of broth to the pot and slowly whisk in the flour until a roux is bubbling and the flour is combined. Add the beef to the pot and cook for about 7-10 minutes. Add the broth, carrots, celery, potatoes, and mushrooms, stir to combine, and cook for about 5 minutes. Add the remaining seasonings, bring to a boil and then simmer for about 40-60 minutes, or until the beef is tender.