Hearty Beef Stew | Acne Nutritionist | Katie Stewart

The Blog

January 28, 2022

Hearty Beef Stew

Protein Deficiency

Many women are chronic undereaters of protein. As a nutritionist. I see this all the time with our clients in The Clear Skin Solution. And with the lack of protein, we see these problems arise:

  • Issues with skin, hair and nails
  • Loss of muscle mass
  • Cravings/binge eating
  • Lowered liver function
  • Impaired immune function
  • Fatigue/brain fog
  • Mood swings
  • Weakness
  • Not feeling full after meals
  • Slow wound healing (like breakouts)
  • Blood sugar dysregulation

When a new client joins us in The CSS, we focus on increasing their protein intake and ask them to aim for at least 100 grams per day. There are a variety of proteins sources available – both animal and plant-based.

And in the winter months, I’m all about hot bowls of soup packed with protein. This Hearty Beef Stew is one of my favourites. I also love my Healthy Beef Chili, Gut Loving Chicken Soup & Spiced Red Lentil (for any plant-based eaters).

Why Grass-Fed Beef

Meat. It’s the most debated topic when it comes to our plates. Unfortunately, it’s been unfairly demonized. 

Yes – conventional, factory-farmed meat is not a good choice. For a whole gamut of reasons from health to ethical to environmental. In the health department: You are what your food eats. If the cows are fed pesticide-laden grains, hormones and antibiotics – you’ll be consuming that as well.

Grass-fed and finished meat, however, is a nutrient-dense animal protein that can be added to your plate. They are fed a cow’s natural diet of grass (not grain) and do not contain hormones/antibiotics.

Research shows that grass-fed/pasture-raised meat is substantially healthier. It contains higher amounts of healthy fats (like omega-3s and conjugated linoleic acid) and vitamins/minerals.

Budget-Conscious Tips for Buying Grass-Fed

Grass-fed/pasture-raised meat comes with a higher price tag because there’s a bigger cost and more time involved in their farming practice. Here are some of my tips for helping offset the cost

  • Keep a similar meat budget but focus on quality over quantity. Reduce beef consumption to 1-2x per week and opt for cheaper proteins other meals (chicken thighs, lentils, beans, etc).
  • Choose cheaper cuts (like in this Hearty Beef Stew).
  • Reduce your portion size (6 oz for women and 8 oz for men).
  • Fill your plate with mostly plants.
  • Buy in bulk.
  • Look for sales.
  • Find a local farmer in your area.

Serves 4-6

Hearty Beef Stew

A rich and hearty beef stew with nutrient-dense vegetables and herbs. Full of flavour and protein for the perfect winter meal.

20 minPrep Time

40 minCook Time

1 hrTotal Time

Author:

Recipe Image
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Ingredients

  • 2 lbs grass-fed beef
  • 1 cup organic red wine
  • 4 cups beef broth
  • 2 tbsp apple cider vinegar
  • 1 tbsp tomato paste
  • 5 yellow potatoes, skin on and cubed
  • 4 carrots, 1” chunks
  • 1 large yellow onion, sliced
  • 3 large garlic cloves, minced
  • 2 bay leaves
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1 tsp sea salt
  • 3 tbsp arrowroot starch (or gluten-free flour of choice)
  • 3-4 tbsp cold water
  • Avocado oil

Instructions

  1. Using the saute function on the Instant Pot, heat avocado oil over medium-high heat. *If using a crockpot, use a large pot on the stovetop.
  2. Add beef and sear for a few minutes. Pour in red wine to deglaze the pan, scraping up any bits on the bottom.
  3. If using a slow cooker, transfer beef/wine mixture to the slow cooker at this time.
  4. Add broth, apple cider vinegar and tomato paste to the Instant Pot/slow cooker and stir until well combined.
  5. Add all the vegetables, herbs and salt to Instant Pot/slow cooker. Stir.
  6. Set the Instant Pot to the Soup/Stew function for 40 minutes or on high in the slow cooker for 5-6 hours.
  7. When the stew is done, combine the arrowroot starch with cold water to make a slurry. Pour the slurry into the stew and mix well for a few minutes to thicken.
  8. Remove the bay leaves and serve.
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Before & Afters

Cupcake ipsum dolor sit. Amet icing candy sesame snaps toffee oat cake jelly I love macaroon.

I love sweet bonbon. Tiramisu I love apple pie. Lollipop macaroon pastry danish. Sweet roll jujubes gummies tootsie roll fruitcake I love liquorice. Wafer chocolate halvah. Liquorice apple pie lollipop sweet roll powder. Oat cake sesame snaps marshmallow cookie jujubes. Croissant pie I love croissant cookie.

client love

next

"

Cupcake ipsum dolor sit. Amet icing candy sesame snaps toffee oat cake jelly I love macaroon.

I love sweet bonbon. Tiramisu I love apple pie. Lollipop macaroon pastry danish. Sweet roll jujubes gummies tootsie roll fruitcake I love liquorice. Wafer chocolate halvah. Liquorice apple pie lollipop sweet roll powder. Oat cake sesame snaps marshmallow cookie jujubes. Croissant pie I love croissant cookie.

client love

next

"

Cupcake ipsum dolor sit. Amet icing candy sesame snaps toffee oat cake jelly I love macaroon.

I love sweet bonbon. Tiramisu I love apple pie. Lollipop macaroon pastry danish. Sweet roll jujubes gummies tootsie roll fruitcake I love liquorice. Wafer chocolate halvah. Liquorice apple pie lollipop sweet roll powder. Oat cake sesame snaps marshmallow cookie jujubes. Croissant pie I love croissant cookie.

client love

next

"