Healthy, hearty staples to get you through this chilly season.
Classic Beef Stew
There is nothing more comforting and satisfying than an old-fashioned hearty beef stew on a cold stormy winter day. This recipe has a deep flavor that is intensified by red wine and herbs. Makes for a delicious family Sunday dinner, but it’s just as perfect as part of the menu for holiday season gatherings.
- Heat a large dutch oven or pot on medium heat. Melt coconut oil and add chopped onion. Toss in the meat and sautéfor 30 seconds. Add bay leaf, salt, and wine, cover the pot, and simmer, stirring occasionally for about 25 minutes until the meat is almost cooked.
- Mix in mushrooms, celery, carrots, potatoes, rosemary, thyme, black pepper, strained tomatoes, and garlic. Simmer gently for another 15 to 20 minutes or until the veggies are tender. Turn off the heat, adjust the seasoning if needed. Sprinkle with freshly chopped parsley and serve.
2 tbsp coconut oil
1 large yellow onion, chopped
2 lb stewing beef or venison
1-2 bay leaves
1-1½ tsp Himalayan pink salt
1 cup red wine
2 cups cremini mushrooms, whole or sliced
2 celery stalks, chopped
2 carrots, cut into 1″ pieces
4 medium russet potatoes, cubed
½ tsp dried rosemary
½ tsp dried thyme
½ tsp ground black pepper
1 bottle strained tomatoes
2-3 garlic cloves, minced
1 tbsp chopped parsley to garnish
Leek Soup for the Soul
Leeks are a powerhouse of healthy beneficial fiber for the intestinal system. They are rich in inulin fiber, vitamin K. and flavonoids that help support the body’s response to oxidative stress. This soup will warm up your soul and keep your gut happy and healthy.
- In a medium-sized pot, heat the oil andsauté onions and garlic for two to three minutes until glossy. Add leeks and celery and sauté for another five minutes stirring -occasionally. Add water or broth, cubed potatoes, bay leaf, salt, and white pepper, and simmer for15 minutes or until the potatoes are cooked.
- Turn off the heat and let the soup rest for 10 to 15 minutes. Remove bay leaf. Purée with a hand blender and adjust seasoning if needed. Add garnish.
1 tbsp olive oil
1 onion, chopped
1 garlic clove, minced
3 cups leeks, chopped
2 celery sticks, chopped
3 cups water or broth(chicken or vegetable)
2 yellow potatoes,cubed1 bay leaf
½ tsp Himalayan pinksalt
½ tsp ground whitepepper
Garnish with any of the following:
Freshly chopped parsley, cilantro, crispy onions, hot sauce, or chopped hot pepper.
Turkey and Sweet Potato
Shepherd’s pie is the perfect dish to make for a winter dinner with the family and it also makes for a great lunch the next day. The sweet potato topping gives this dish a natural sweetness and extra fiber. You can use any type of ground meat, we used turkey, which is a great option for those who prefer a lean protein.
- Wash sweet potatoes and remove any blemishes. You can leave the peel on or you can peel them. Cube the potatoes and boil them in salted water for 10 to 12 minutes or until tender. Drain, add butter, cream, salt, cinnamon, and nutmeg, and mash the potatoes. Cover and set aside.
- Preheat oven to 375°F.
- Place coconut oil in a cast-iron pan heated to medium. Saute onions until they begin to caramelize at the edges. Add garlic and stir to prevent burning Toss in the meat and sauté until cooked. Add celery, carrots, peas, corn, salt, black pepper, and dried herbs Mix well. Sprinkle the flour and mix again. Add the broth and let simmer gently for three to five minutes.
- To assemble the pie, spread the meat mixture into a casserole dish (2 quarts or larger), Cover with the mashed sweet potato. Bake for 25 to 30 minutes or until the edges are bubbly. Remove from the oven and let rest for at least five minutes Sprinkle with parsley or coriander and serve.
For the potatoes:
1½ lb sweet potatoes Salt for water
1 oz organic butter Optional)
¼ cup cream (optional)
¾ tsp Himalayan pink salt
¾ tsp ground cinnamon Dash of nutmeg
For the meat filling:
1 tbsp coconut oil
1 cup chopped yellow onions
1 tsp grated garlic
1½ lb ground meat (turkey, chicken, or beef)
½ cup chopped celery
½ cup diced carrot
½ cup frozen sweet peas
½ cup frozen corn
1 tsp Himalayan ink salt
½ tsp ground black pepper V
½ tsp dried rosemary
½ tsp dried thyme
2 tbsp organic flour
½ cup chicken broth (or white wine)
1 tbsp freshly chopped parsley or coriander to garnish