100% Grass-fed (grass-fed and grass-finished) beef and lamb should be considered a health food. They contain complete complex amino acids, iron, minerals, and higher levels of omega-3-fatty acids. The omega 6 to omega 3 ratio is 2:1 which is preferred. (Higher ratios of omega 6 to omega 3 are associated with inflammation.) Grass fed beef also contains high levels of conjugated linoleic acids (CLA) which are healthy fats that can reduce inflammation, insulin resistance, and high cholesterol/triglycerides. The advantages to stewing meats is that it is easy, and it reduces oxidative stress because it produces less advanced glycated end-products (versus grilling or pan frying – think of browning).
Making a stew in the pressure cooker only takes the time it takes to chop the ingredients, and the pressure cooker does the rest. And, often the stew tastes even better the day after. So you can make this any time from 45 minutes before you want to eat to a day ahead and have something ready in a pinch.
Recently we made a stew by throwing together what we had available in our kitchen and were asked for the recipe. It was almost embarrassing to admit how easy such a delicious meal was to make but we realized that makes it a good recipe to post! So here it is!
For 4 servings.
- 2 Tablespoons Avocado oil
- 1 pound Grass-fed beef – stew cut (or you can cut meat into chunks)
- 3 Medium Carrots
- 1 large yellow onion
- 4 ribs of celery
- 1 uncooked red beet with beet greens
- 3 cloves garlic (or equivalent in minced garlic)
- 1/2 cup of dry red wine
- 1 Bay Leaf
- 4 sprigs of thyme (I pull the leaves off so I don’t have sticks in my stew)
- Salt (we usually use garlic salt (1/2 garlic powder and 1/2 salt mixed together)
- 2-3 cups of vegetable broth/bouillon. Use enough to cover all your ingredients in the pot if you like more fluid in your stew.
- 1 Tablespoon gluten free tamari / soy sauce (leave out if sensitive to soy or consider coconut aminos)
- 1 Tablespoon Worcestershire sauce (leave out if avoiding sugar)
- 1 bunch of green onions
- Other ingredients to consider adding once the stew if finished: Mushrooms, frozen peas
HOW TO MAKE IT
- Roughly chop the carrots, beet & greens, celery, and onion. You don’t need to cut too small as stewing will soften everything and make it seem smaller. I put everything into a bowl and keep the onions aside. Smash the garlic, or if you prefer – mince or chop it (I tend to use minced garlic from jars to save time since we use a lot of garlic).
- In Pressure cooker, heat oil over medium-high heat (saute mode on our machine). Add the onions and stir frequently until then soften (about 2-3 minutes). Season beef generously with salt and add to pressure cooker with the garlic. Stir frequently until just cooked on the outside (not cooked through). Remember that the more browned the meat is, the more A.G.E
- Add the dry red wine, the vegetable broth, the rest of the chopped vegetables (carrots, celery, beets), bay leaf, thyme, Tamari and Worcestershire sauce. I let it boil about 5 minutes to boil off the alcohol or else you will taste it in the stew.
- Set the pressure cooker on medium heat “Stew.” Ours cooks for 35 minutes, after which it keeps it warm. Release pressure before opening the cooker.
- Add the green onions to the stew while the cooker is on the warm mode a few minutes before serving. You can also add mushrooms, peas, leafy greens if you would like to have them in your stew.
Hope you enjoy!
Please feel free to make comments and suggestions! Stew is so easy and versatile.