Calories: 1026 kcal (or 760 kcal no potatoes)
Macros: 111g Protein, 62g Carb & 38g Fat
Keto Macros: 106g Protein, 22g Carb & 28g Fat
What a perfect winter warmer! Rich, nutrient dense, hearty and full flavoured – just the comfort you need from the frosty weather outside. The Stew is super simple with few ingredients – the flavour comes from slow cooking the Stewing Steak at 140 for 5h and adding a little touch of Beef Dripping. The gravy sauce deliciously soaks into into the steak meat, with the Mushrooms, Carrots and baby Tomatoes rounding out the flavours and brining a bite and texture.
You can consume this in two ways. If you’re going for a low carb / Keto nutritional approach, just do the Stew as is. Honestly, it holds its own without the need fro anything else. Otherwise, add a side of starch – rice, dumplings or potatoes. We opted for Beef Dripping Roast Potatoes, which are so tasty by themselves, but would you add to this Stew…. wow!😋
For the Keto option, simply drop the Potatoes and Beef Dripping. This would save 266 calories, and TBH you wouldn’t be losing out on any nutritional goodness whatsoever.
Cooking Time: 5h for Stew, 40mins for Roast Potatoes (in oven)
- Stewing Steak – 450g
- Carrots – 2x medium
- White Mushrooms – 5x medium
- Beef Dripping – 8g
- Gravy Granules (Gluten free) – 1.5x tablespoons
- Baby Plum Tomatoes – 4x
- Flavours/Seasoning – ½ tsp Thyme, ½ tsp Rosemary, 1x tsp Rock Salt
- Water – 250ml
- White Potatoes – 230g
- Beef Dripping – 10g
- Flavours/Seasoning – ¼ tsp Cinnamon, ¼ tsp Ground Cloves, ½ tsp Rock Salt
- Grass-fed Beef is one of the most nutritious and complete foods you can eat, and is a great source of protein, Creatine and Carnosine, both very supportive to having developing and maintaining a lean physique and brain function. It is loaded with vitamins, minerals, antioxidants and various other nutrients that can have profound effects on health, such as Niacin, B12, B6, Iron, Zinc and Selenium. Grass-fed beef is even more nutritious than grain-fed, containing plenty of heart healthy Omega-3s, the fatty acid CLA, along with more Vitamins A and E.
- Carrots are a rich source of Beta carotene – a powerful antioxidant that can also be converted into vitamin A in the body to help maintain healthy skin.
- White Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2.
- White Potatoes are an excellent source for vitamins C and B6, a good source for fibre and manganese, and have more potassium than bananas. However, potatoes have a high glycemic index value, they can cause blood sugar and insulin levels to rapidly rise. Consume in moderation, and don’t cook in seed oils.
- Tomatoes are the major dietary source of the antioxidant lycopene. They are also a great source of vitamin C, potassium, folate and vitamin K. However, due to lectins present in their seeds and skin, some inflammatory response and sensitivities can occur with digesting tomatoes. Cooking and High pressure cooking, as well as removing the seeds can eliminate the lectins and make them more digestible.
- Cinnamon has antioxidant benefits combined with manganese, calcium, iron, vitamin k, making it a powerful spice that has been used medicinally around the world for thousands of years
- Cloves contain significant amounts of an anti-inflammatory called eugenol which is associated with the prevention of toxicity from environmental pollutants, digestive tract cancers, and joint inflammation. Cloves contain a variety of flavonoids which further contribute to clove’s anti-inflammatory and antioxidant properties. Cloves are an excellent source of manganese, a very good source of vitamin K and dietary fiber, and a good source of iron, magnesium, and calcium.
- Thyme is an excellent source of vitamin C, vitamin A, fibre, riboflavin, iron, copper, and manganese, calcium, and doses of vitamin B6, folate, phosphorus, potassium, and zinc as well.
- Rosemary is a good source of vitamin A (in the form of provitamin A carotenoid phytonutrients). Rosemary contains substances that are useful for stimulating the immune system, increasing circulation, and improving digestion. Rosemary also contains anti-inflammatory compounds that may make it useful for reducing the severity of asthma attacks. In addition, rosemary has been shown to increase the blood flow to the head and brain, improving concentration
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