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Hudson Integrative Healthcare

7 King St East Unit 1

Stoney Creek, ON  L8G1J8

Tel: 1-905-662-0045
Fax: 1-866-284-4773

info@hihealthcare.ca

Disclaimer: All material provided online is for information purposes only, and is not intended for use as individual medical advice. 

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Healthy Beef Stew in the Slow Cooker

January 25, 2019

Slow Cooker Beef Stew

 

During this time of the year, I find the short days and cold nights to be VERY trying. The will to eat a cold salad, or to stand over a stove for hours is practically zilch.

Enter the slow cooker.

I have made a commitment to make a slow cooker meal 1-2 times per month during the winter. Normally I can get 6-8 dinner servings out of one crock-pot meal. This allows me to either pack a lunch for the next day, or freeze extra servings in individual containers. That way, on those busy evenings, I do not have an excuse to eat garbage.

 

This recipe is gluten free, dairy free, potato free, and FLAVOUR FULL.

 

For those of you following a macronutrient based diet…

Carbs: 15 grams

Fat: 16 grams

Protein: 51 grams

 

This relatively low carb, but high protein meal will keep you warm and satiated for hours.

 

Ingredients:

2 TBSP extra virgin olive oil

2 lbs stewing beef (cut into bite size pieces)

¼ cup red wine vinegar

2 cups baby carrots

1 sweet onion, diced

2 ½ cups mushrooms, sliced

1 cup beef broth

½ tsp dried thyme

1 tsp sea salt

½ tsp black pepper

¼ cup brown rice flour

 

Directions:

Add all ingredients except the brown rice flour to the slow cooker and mix well. Cover and cook on low for 4-6 hours, or until the beef is tender.

Remove lid and stir in brown rice flour. Continue to stir until liquid thickens.

Ladle into bowls, and enjoy!

 

Substitutions:

Vegetables: I have also tried this recipe with frozen green peas, squash, and zucchini. All awesome!

Flour: When I don’t have brown rice flour, I use cornstarch slurry to thicken instead (1 TBSP cornstarch combined with 2 TBSP cold water).

 

 

Bon appetite!

Dr. E

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