The storms have been blowing into the Pacific Northwest quite fiercely the past couple of weeks and it is now soup, stew, and comfort food weather. Just like that. The apples have fallen from the trees, I’ve stocked up on my homemade rosemary applesauce, and I’ve had the Instant Pot earning it’s keep cooking away every day on my counter top. Or simply stay tuned to my blog as I unroll more Instant Pot recipes then you can shake a stick at this fall! And if you don’t have an Instant Pot, it’s pretty easy to convert most recipes to your slow cooker or stove top, as I have done with this Low Carb Paleo Stew Recipe posted below.
Just about every gut healing diet I know of features bone broth at the core of it. When I started my gut healing journey, bone broth was a big part of the introduction diet, same with the GAPS diet and the Paleo AIP diet. And I realize when you aren’t feeling well, the idea of cooking one more thing can seem so ominous.
Low Carb Paleo Stew – Instant Pot or Stove Top
Cook Time 45 minutes
Total Time 45 minutes
Servings 4 to 8 servings
Author Andrea Wyckoff
Ingredients
2 pounds grass fed beef or bison stew meat
1 stem fresh rosemary
1 Tablespoon oil/fat
2 cups bone broth
1/2 cup red wine (okay to omit or use 2 Tablespoons red wine vinegar)
1/4 cup coconut aminos
1 bay leaf
2 cloves garlic minced
1/4 cup fresh parsley minced
1 teaspoon dried thyme
4 to 6 veggies from lists below your choice
sea salt to taste
Low Carb Veggies: onion celery, fennel, leeks, kohlrabi, pumpkin, cabbage, zucchini, tomato, bell peppers, mushrooms, radishes, celery root, cauliflower, broccoli, asparagus, green beans, jicama, okra
Low/No Starch AS Diet Veggies: onion celery, leeks, fennel, cabbage, kohlrabi, golden beets, white beets, mushrooms, radishes, turnips, celery root, cauliflower, broccoli, asparagus, okra
Paleo AIP Veggies: sweet potato butternut squash, pumpkin, carrot, parsnips, red beets, or any veggies listed above except for nightshades (tomato, bell peppers)
Instructions
First chop all your veggies into bite size pieces, and peel the veggies that need peeling.
You can easily make this stew in an Instant Pot, Slow Cooker, or on the Stove top.
Instant Pot Directions: Turn Instant Pot to “Saute” setting. Add in oil/fat. When oil is hot then add in stew meat and rosemary stem. You just want to quickly brown the meat on all sides.
Next pour in red wine (or a splash of vinegar) to deglaze the pot. Stir in coconut aminos.
Then pour in bone broth, chopped veggies, garlic, and spices.
Secure lid, and press the “Stew/Meat” setting, which will cook the stew on high pressure for 35 minutes. You can then let it sit in “Warm” mode until you are ready to eat, or very carefully release the steam after 35 minutes is up.
Stove Top Directions: Set large stew pot on the stove top over medium high heat. Add in oil/fat. When oil is hot then add in stew meat and rosemary stem. You just want to quickly brown the meat on all sides.
Next pour in red wine or a splash of vinegar to deglaze the pot. Stir in coconut aminos.
Then pour in bone broth, chopped veggies, garlic, and spices.
Add in an additional 1 to 2 cups water, which will cook off when the stew is simmering.
Bring to a boil, then reduce to a simmer and cook for 2 to 3 hours. Check on the stew every 45 minutes, and add more liquid if it reduces too quickly. (I simmer it uncovered, but it’s up to you)
Slow Cooker Directions: Modify the Stove Top Directions to work in your slower cooker. If you don’t want to dirty and extra pan to brown the meat, then just add all of the ingredients into your slow cooker and cook on high for 6 hours, or on low for 8 to 10 hours, until it’s just right.
Add sea salt to taste. I like to serve with a spoonful of fermented sauerkraut right on top.
Since I love the flavor a good red wine adds to a stew, I now keep these single serve red wine stackables on hand for cooking so that I don’t have to open a whole bottle of red wine to simply use a little in this stew. I no longer drink wine more than a few times per year, but I still love to cook with it!