Healthy, Simple & Satisfying! Simple Beef and Vegetable Stew is an easy to follow recipe that cooks nicely in your slow cooker, or crock pot. When preparing a meal, taking into consideration preparation time AND the nutrient density is very important.
Chose Your Ingredients
When choosing your ingredients for the Simple Beef and Vegetable Stew, you’ll want decide if you desire to purchase organic or conventional meat and produce.
Check with your local health food store for quality meat sources. In central Michigan area we have two sources, our local grocery store, Kroger and Graham’s Organics. Kroger stores sell their name brand, Simple Truth Organics, which has a good selection of meat cuts.
Rosebush, Michigan is home to Graham’s Organics. Graham’s Organics is a farm dedicated to raising, processing and selling their own meat on site. I find buying it directly from Graham’s Organics to be the most economic. I like their commitment to feeding their cows organically and giving them plenty of pasture. They process all their own meat right on the farm, as well. Supporting our local farmers is always a good choice for you and our economy!
What is not to love about fresh organic vegetables?! In mid-Michigan we welcome our local farmers market from June to October. In the between times we purchase produce in the local grocery stores.
The best part about this recipe, is it adaptable to the tastes of your family. If your family likes carrots then add more carrots and less of the least favorite veggie. My family has it’s own preferences as well. My husband is a meat and potatoes guy, so I always include one potato to complete his meal. My daughters love Sunchokes and Brussel Sprouts, which are both highly nutrient dense foods.
Let’s take a look at a lesser known ingredient in my stew, the Sunchoke.
Sunchokes can go by another name as well, the Jerusalem Artichoke. They are a root vegetable that is similar in taste to a water chestnut. Sunchokes are packed with essential B vitamins as well as trace minerals such as phosphorus, iron and copper. Most of the carbohydrates you will find in a sunchoke is in the form of inulin, which is a form of prebiotic. Prebiotics support your immune system and enable your body to naturally produce more probiotics in your gut.
Brussel sprouts have become a staple in our family over the course of several years. Although I will only buy organic brussel sprouts. I compromised one time, and it was a mistake! The brussel sprouts had a funny taste to them so they ended up in the compost. Now I only buy organic, preferring the smaller and freshest brussel sprouts. Brussel sprouts are little bundles of nutrients. They are even considered to be among the “world’s healthiest vegetables.” A few reasons for that is they are high in vitamins K & C, contain several essential minerals, and have been known for their cancer preventing qualities. Now, let’s get this stew in the crock pot!
Cabbage is considered among the world’s healthiest foods. The benefits of adding this vegetable to your meal are too numerous to list here. To highlight a few; cabbage is an especially good source of sinigrin, which is a sulfur-containing glucasinolate. This is important for cancer prevention. Cabbage is also known for it’s prevention of type-2 diabetes. Vitamins K, C, B6, B1, and B3 are found in cabbage. Manganese, potassium, copper, folate, magnesium and selenium are found in this nutrient dense food! Consuming cabbage gives us a unique source antioxidants and anti-inflammatory properties.
Simple Beef & Vegetable Stew
- 1/2 c. Organic beef or chicken broth
- 1 1lb. Organic beef stew meat
- 4 long Organic carrots, peeled and washed
- 6-9 Organic brussel sprouts, washed
- 1 medium Organic russet potato, scrubbed & cubed
- 2-3 medium Organic Sunchokes or Jerusalem Artichoke
- 2 c. Organic green or purple cabbage, sliced
- 4 medium Organic garlic cloves
- 2 tsp. Ghee, clarified butter
- Bragg's Organic Sprinkle Seasoning
- Real Salt
- Fresh ground black pepper
Plug in your crock pot and add the broth. Set it on a medium to low heat, depending on how your crock pot cooks.
In a cast iron skillet, add the Ghee. Once it is melted, add your stew meat. Sprinkle the Bragg's seasoning on top of the meat, depending on your taste. Brown the bottoms of the meat, taking approximately 1-2 minutes. Flip the meat over and brown the other side. Once the sides are browned, place the meat in the crock pot. (This browning will seal in the juices.)
Prepare your vegetables and add them on top of your meat. Gently set your garlic cloves on top so they can easily be found later. Season with Real Salt and fresh ground pepper to your taste.
Double check your crock pot to make sure it set for 4-6 hours of cook time. Keep in mind, every crock pot is different, so please make the appropriate changes.
Slow cooker or crock pots are wonderful for a busy lifestyle. Another bonus is the flexibility of cooking with a crock pot. Whenever the whole family is ready to eat, the meal is cooked & waiting to be served.
Do you have a difficult time finding quality produce? One resource we have is Whole Foods Market, check here to locate the one nearest you.
All that is left to do is set the table, bless our food, and enjoy this nutritious warm meal together.
I enjoy hearing from you! What vegetables does your family enjoy?