Beef & Veggie Stew
The week leading up to my period I love doubling down on my nutrition. I know it helps me feel better physically but also feels really important mentally because I feel like I’m slowing down and taking the time to prioritize my body.
This beef stew checks all the boxes when it comes to holistically supporting the menstrual cycle. It’s full of B vitamins and iron as well as healthy carbs, fiber and protein. I substituted bone broth for beef broth because it has extra micronutrients and is soothing to the digestive system.
The ‘why’ behind the ingredients:
Beef: High in iron & B-vitamins to support energy levels, cognition, digestive function & replenish iron levels for exercise and endurance
Bone Broth: Soothing & nutrient rich broth that supports and heals the digestive lining and can help decrease ‘leaky gut’ which is more prevalant during your period when inflammation is globally higher
Onion: High in naturally occurring quercitin which is a powerful anti-inflammatory compound. It is also high in Biotin which is a B vitamin that supports metabolism & digestion.
Oregano: Powerful anti-inflammatory herb
Rosemary: Additional source of B-vitamins
Arrowroot starch: I use arrowroot starch instead of cornstarch because of the high instance of GMO’s in corn and the inflammatory effects corn has on most people’s systems.
R E C I P E
Ingredients:
2 pounds stew meat or boneless beef chuck roast
2 Tbsp olive oil
Splash of vinegar (any type, apple cider, red wine, white wine, just not white)
1 yellow onion
1.5 lbs yukon gold potatoes
2 stalks celery
2-4 carrots depending on size
3 gloves garlic
4 cups beef bone broth
2 Tbsp tomato paste
1 Tbsp worcesteschire sauce
1 Tbsp (each) dried or fresh rosemary, thyme and oregano
2 bay leaves
Salt and pepper to taste
2 Tbsp arrowroot starch
2 Tbsp water
Instructions:
Chop veggies (onion, celery, carrots, potatoes) into small chunks
Heat oil in Instant Pot using sauté mode
Cut beef chuck roast (if not already using stew meat) into 1 1/2 - 2 inch chunks and add to pot.
Brown the beef until brown on all sides adding pinch of salt and pepper to season
Deglaze the pot using vinegar
Add bone broth or stock to the pot
Add tomato paste and Worcestershire sauce and stir
Add veggies and herbs including bay leaf
Once combined, cancel sauté mode and place lid on Instant Pot.
Set manual pressure to ‘high’ and timer to 35 minutes
Once complete, allow pressure to release on its own for 10 minutes then use quick release valve to release the rest of the pressure.
Open the lid and remove the bay leaves
To thicken the stew, combine the water and arrowroot starch in a separate bowl or cup stir until well combined then add to stew and stir until thick.
Enjoy!
