January 6, 2025
Beef & Mushroom Stew
Beef & Mushroom Stew
4 servings | 3 hours
INGREDIENTS
- 1 1/3 lbs Stewing Beef (cubed)
- 1 tsp Sea Salt (divided)
- 1 1/2 tsp Extra Virgin Olive Oil
- Sea Salt & Black Pepper (to taste)
- 1/2 Yellow Onion (large, diced)
- 4 cups Mushrooms (sliced)
- 4 Garlic (clove, minced)
- 2 tbsps Rosemary (fresh)
- 1 1/2 pints Bone Broth
- 2/3 cup Canned Coconut Milk (full fat)
- 2 tbsps Cilantro (chopped)
METHOD
- Season the beef all over with half of the salt. Heat the oil in a pot over mediumhigh heat. Once hot, add the beef and sear on all sides, until browned, about three minutes per side.
- Add the onion and mushrooms and sauté for about five minutes. Add the garlic and rosemary and cook for two to three minutes.
- Add the broth, stir, and bring to a simmer. Turn down the heat to low. Cover the pot with a lid and simmer for about two hours.
- Uncover the pot, add the coconut milk and remaining salt. Stir and simmer uncovered over low heat for another 30 minutes or until the beef is tender and cooked through.
- Adjust the seasoning to your taste. Top with cilantro and enjoy!
NOTES
- Leftovers: refrigerate in an airtight container for up to three days. Freeze for up to three months.
- Serving Size: One serving is equal to approximately 1 1/2 cups.
- More Flavor: Add celery
- Stew Consistency: Check the stew two to three times during cooking and add more broth or water if necessary.
NUTRITION (per serving)
404 calories
22g fat
10g carbs
2g fiber
4g sugar
43g protein
122mg cholesterol
1018mg sodium
5mg iron
Ingredients 2 cups broccoli (finely chopped, raw) 2 cups kale (finely chopped, stems removed for best texture) 1 cup broccoli sprouts 200g chicken thigh fillets (trimmed & cooked) ¼ cup almonds (roughly chopped) ¼ cup sunflower seeds ¼ cup feta cheese (optional) 2 tbsp red onion (finely diced) Sulforaphane-Boosting Dressing ½ cup Greek yogurt 1 tbsp olive oil 1 tbsp lemon juice 1 tsp Dijon mustard 1 tsp whole mustard seeds OR ½ tsp mustard powder 1 tbsp hemp seeds 1 tsp honey (optional) Salt & pepper to taste Method Step one - Cook The Chicken Season and cook thigh fillets until golden and cooked through. Rest, then slice. Step two - Chop your greens Finely chop broccoli and kale. Step Three - Activate the sulforaphane Let the chopped broccoli sit for 5–10 minutes before mixing . Step four - Massage the kale Add a pinch of salt and massage for 1–2 minutes until softened. Step five - Combine salad Add broccoli, kale , broccoli sprouts, chicken, almonds, sunflower seeds, feta, and onion. Step six - Make the dressing Whisk everything together until creamy. Step seven - Toss & serve Mix well and let sit 5–10 minutes for best flavour. Nutritional Information & Cooking Times Serves: 2-3 Prep time: 15 minutes Cook time: 12 - 15 minutes 460 kcal | 20g Fat | 38g Protein | 15g Carbohydrates
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates
Ingredients 100g smoked salmon ½ large avocado, sliced 2 boiled eggs (soft or hard, halved) 1 cup baby spinach or mixed leafy greens ½ cup cucumber, sliced ¼ cup asparagus (lightly steamed or raw shaved) 1 tbsp olive oil 1 tbsp lemon juice 1 tbsp pumpkin seeds (optional) Salt & black pepper to taste Fresh dill or parsley (optional) Method Step one - Boil the eggs Bring water to a boil, add eggs and cook: 6–7 min for soft-boiled / 9–10 min for hard-boiled. Cool, peel, and halve Step two - Prepare greens Wash and dry spinach/greens, place in bowl. Step Three - Prep veggies Slice avocado and cucumber. Lightly steam asparagus if desired. Step four - Assemble bowl Arrange smoked salmon, eggs, avocado, cucumber, and asparagus over greens. Step five - Dress it Drizzle olive oil and lemon juice, season with salt and pepper. Step six - Finish & serve Add herbs and pumpkin seeds, then serve. Nutritional Information & Cooking Times Prep time: 10 minutes Cook time: 7–9 minutes (for boiling eggs + optional asparagus) Total time: ~15–18 minutes 620 kcal | 48g Fat | 37g Protein | 11g Carbohydrates