Enjoy this recipe for autumnal beef stew that incorporates healthy ingredients without falling short on flavor!
My husband wanted beef stew. So we bought beef. It sat in our freezer for about a week. I didn’t quite know what to do with it. I was tired of my usual go-to recipe involving red wine, carrots, and potatoes. I wanted something that felt healthy, not just hearty. So I googled nutrient dense foods, and picked the first two on the list that sounded like they might be good together: sweet potatoes and kale. I love these foods individually, so why not throw them in a big pot together?! The rest of the ingredients came from my pantry. I didn’t buy anything special ahead of time. That’s what I suggest you do here. Just use what you’ve got that keeps relatively close to my recipe, if you have an averagely well stocked pantry. I will say that I think the secret to the uniqueness and depth of flavor of this recipe comes from the beer, the two different kinds of onion, and all of the brown sauces.
This stew brought me great joy. It is relatively easy to make in large quantities, healthy on so many levels, and it is one of the tastiest things I have ever created. The recipe is below, and following that there is some information about the nutritional values of the ingredients. I always think food tastes better when I know how good it is for me!
I hope you enjoy this meal in your own home (with a nice roll or baguette)!
Beef Stew with Sweet Potatoes and Kale
Ingredients (Ingredient amounts are subject to the chef’s own palate, add more of anything to taste) Olive oil for sauteing 1.5 lb stewing beef, cubed (any medium thickness cut will do here, go for what’s on sale!) 1/2 medium red onion, diced 1/2 medium yellow onion, diced 4-6 garlic cloves, minced (do this to your taste, I used half a bulb) 1 bottle Oktoberfest beer (or any other kind, but I think a brown is best) 1 quart beef stock plus 1-2 cups reserved to add as stew boils down 2 tsp garlic salt 1/2 tsp thyme 1/2 tsp oregano 1/4 tsp cayenne pepper 1 tbsp Worcester sauce 1 tbsp soy sauce 1 tbsp tomato paste 1 tbsp oyster sauce 2 bay leaves 4-5 sweet potatoes, peeled and diced (2-3 cups) 1 cup kale, ribs removed and diced (I think tuscan works best for this but any substantial dark leafy green will do)
Instructions Add oil to large pot over medium-high heat. Cook beef with salt and pepper in small batches, browning all sides well. Remove from pot. Add more oil, turn heat to medium, and cook both kinds of onion until translucent and just becoming soft. Add garlic and cook for one additional minute. Deglaze pot with beer. (Add beer slowly to the pot and scrape up browned bits from the bottom; this is the essence of deliciousness!) Add remaining ingredients through bay leaves. Stir well. Bring to a boil and turn down to simmer. Simmer for 30 minutes. Taste stew and add more flavoring ingredients as necessary. (It will probably need more saltiness and maybe more Worcester) Add sweet potatoes and cook until just barely fork tender, about 20 minutes. Add kale on top of stew and place lid pot for 10 minutes (this will steam it as opposed to boiling it, which helps retain more structural integrity). Stir in kale. Enjoy!
Extra Information This stew contains two of the most nutrient dense foods known to man, sweet potatoes and kale. Both are rich in antioxidants and phyto-nutrients, and the vitamin C in the sweet potatoes unlocks the full potential of the iron contained in the kale. Sweet potatoes are great for maintaining balanced blood sugar. From a TCM perspective, sweet potatoes enrich yin, which is on the decline in the autumnal season. They, along with kale, also tonify the qi of the spleen, which can improve digestion, energy, and elimination. Beef is energetically warm and tonifies the qi of the spleen and stomach, as well as the blood. It can also strengthen bones and tendon.
Additionally, the stew includes onion and garlic, which are also very good for you. Onion is an anti-inflammatory that contains vitamin C and chromium, which can help boost immunity. Garlic is a magic food which has anti-viral and anti-bacterial properties, and according to TCM theory it can move food and blood stagnation which can improve healing and digestion.
There are also many benefits to the herbs and spices included in the recipe. They aid in digestion, tonify qi, and warm the body.
This recipe is perfect for a cold fall day. I recommend trying the recipe as is once, and if you like it, doubling the quantities the second time around. This way you can have plenty of leftovers and still freeze some for later!
HERE’S WISHING YOU HAPPY AND HEALTHY COOKING!
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