Heart-Warming Slow-Cooker Beef Stew

Winter lingers on (and on), and what better than a beef stew for a warm, hearty and healthy meal? This is actually one of my first beef stews! I remember the smells of stews and roasts from my mother and grandmother's kitchens growing up, but as an adult, meat based stews haven't been a big part of my culinary repertoire. Until now. I found myself craving red meat and a stew chocked full of goodness. I have to say,I was thrilled with the turnout -- this one is tasty!

I hadn't pulled out the ol' crock pot in what feels like a while and I forget just how convenient those little guys can be. I did about 25 minutes of prep work and 8 hours later, I had stew!

This stew is my own unique take on a 'traditional' beef stew and is delicious, healthy and EASY to make.
(Not that I usually base my dinner decisions on what is easy. . . I am the kind of person that will prepare a three course gourmet meal for myself. Ok, it's usually not that excessive, but I do really value preparing a good meal, even if it's just me at the supper table). Instead of the typical carrots and potatoes, I used Jerusalem artichokes and cauliflower. I added a sweet tomato sauce I canned from last summer. It's a nice simple stew that you could spice up, or add variations to taste.

Jerusalem Artichokes
Also called sunchokes, these nutty-flavored root vegetables pack a nutrient-dense punch. I chose Jerusalem artichokes in lieu of potatoes as I have been working to primarily follow the Candida Diet as of late, meaning avoiding foods that turn to sugar in the body. The nice thing about Jerusalem Artichokes is that they taste starchy and delicious but actually don't raise blood sugar in the body, because they store their carbohydrates in a form of inulin, which isn't released. High in iron, potassium and thiamine, Jerusalem artichokes also feed the healthy bacteria in the intestinal tract.

Sara's Slow Cooker Beef Stew
Makes 4-5 servings

Ingredients:
1 lb. grass-fed beef stew meat (Samish Bay Cheese)
2 cups Jerusalem artichokes, sliced in 1/4" rounds (Osprey Hill Farm)
3/4 of a medium cauliflower, chopped 1/2"-1" pieces
1 medium yellow onion, chopped (Terre Verde Farm)
2 stalks celery, diced
1 cup sweet tomato sauce* (tomatoes from Growing Washington)
1/2 cup water
2 Tbsp rice flour (or regular flour)
1 1/2 tsp sea salt
1/2 tsp ground black pepper
1 Tbsp butter
Parsley, for garnish (optional)

*My pre-made sweet tomato sauce already had garlic, thyme, oregano, basil and a little honey for a hint of sweet. If you're buying store bought sauce, consider spicing it up to make your stew more flavorful.

Directions:

1. Add all vegetables but onions in the bottom of the crock pot. Saute the onions in 1/2 the butter until just soft and fragrant. Add to crock pot.
2. Heat rest of butter, add stew meat and lightly brown outsides over medium heat. Add to crock pot.
3. Mix tomato sauce, water, salt, pepper and any seasonings together. Pour over top of meat in crock pot.
4. It will look like you don't have enough liquid in the crock pot, but it's the right amount. Don't be tempted to add more, or you'll end up with a watery stew.
5. Cook in your crock pot on low for 8 hours (high for 4 hours would likely do the trick as well).
6. Garnish with parsley. Enjoy!

Warm thoughts, 

~Sara

It's Suppertime!

I love food. That's why I started this blog. In particular, I really love dinner time, lovingly called supper in many households -- it's a sacred time to nourish the body, connect with loved ones and unwind from the day. Food can do all of these things. I'm learning more and more that food is medicine and the better foods I put in my body, the happier and healthier I am. But I'm not about to sacrifice on taste and flavor for health -- No sirree. Luckily, we can have both! 

My hope is to share with you some suppertime inspirations through sharing recipe ideas: some well-loved favorites along with whipped up concoctions that end up on my dinner table.

One important tip I will offer for you as you peruse these recipes -- feel free to modify with what you have on hand.  I love pouring through other recipe books and food blogs for new ideas, but also think that half of the fun of cooking is taking what you have already, and doing something wonderful and unexpected with it. Don't feel like you have to go out and buy everything on the ingredient list -- I'm a big believer in utilizing what you have and experimenting. For example, the recipe below could be used with a number of vegetables and spices, then topped with the almond butter sauce. If you don't have Brussels sprouts, but have mushrooms and red peppers, use those. Don't have mustard greens, but have kale or spinach on hand? Use those. Have fun and don't be afraid to get creative and use what you have in an exciting new way. Happy Supper! :)

Almond Butter Veggie Stir-Fry
Makes 2 servings

Ingredients:
2 cups Brussels sprouts, sliced in half  (Hopewell Farm)
1 1/2 cups turnips, sliced  (Rabbit Fields Farm)
1/2 cup red onions, sliced
2 cups mustard greens, chopped  (Sumas River Farm)
1/2 cup fresh greens  (Terre Verde Farm)
Handful sunflower spouts (optional)  (Spring Frog Farm)
Handful of pecans, to garnish (optional)
1 Tbsp. coconut oil
1/4 cup water
curry powder, to taste
cayenne pepper, to taste
sea salt, to taste

Almond butter sauce:
Mix all ingredients well, and set aside
2 Tbsp. almond butter
2 tsp. coconut aminos (or soy sauce/tamari)
1.5 tsp. apple cider vinegar
1/2 tsp. sesame oil
1/2 tsp olive oil

Directions:
1. Heat coconut oil over medium heat in a skillet. Add onion and pinch of sea salt and saute until onions are softening. Meanwhile, very lightly steam Brussels sprouts until just bright green (about 3-4 min)
2. Add turnips to onions and add 1/4 water. Mix together and cover with lid to "steam-fry" until turnips are softer but still crisp, about 3 minutes. Remove lid and stir in Brussels sprouts, pinch of curry powder and cayenne. Add mustard greens and stir-fry until barely wilted (1 min). Stir in almond sauce, turn off heat. 
3. Serve on bed of greens and sunflower sprouts. Garnish with pecans. Enjoy!