Earthy Stew in Homemade Broth
Homemade beef stew in homemade broth with sweet potatoes and swede
My homemade beef stew, using a broth I made from scratch. This is not only tasty and relatively low calorie, but it is nutrient dense and I’d recommend anyone try it.
For the broth you will need:
A large bone or multiple bones from leftovers
White wine vinegar (about a tablespoon)
Crushed garlic
Fenugreek
Coriander leaf
Parsley
Turmeric
Black pepper
A pinch of salt
For the stew you will need:
A protein (I used beef)
Sweet potato
Swede
Kale finely chopped
Half a finely chopped onion
Having intolerances and allergies, I really wanted to make the broth from scratch. Not only to protect my health, but also to show that a tasty base for any stew or soup doesn’t need to be store bought. I had a bone left from some pork leg the day before, and decided to use that as my base for the additional depth in flavour, as well as wanting the collagen and amino acids that break down and are released into the water when you leave any animal bone to simmer away for hours. Collagen is great for improving joint health, and the amino acids will help fight inflammation.
There are many other benefits we can take from bone broth such as:
· Vitamin K - Helps to make protein for blood and bone health
· Vitamin A – Helps keep normal organ function, including the eyes, sexual organs, heart, and kidneys
· Iron – Needed for growth and development; this mineral keeps blood healthy
· Zinc - Good for hair, skin and nails, metabolism, and the immune system
· Calcium – Needed to have strong bones
· Magnesium – Supports muscle and nerve function
· Selenium – healthy reproduction and thyroid health
Making it is super easy. Take your bone and leave it in a pot of water with the broth ingredients to simmer on a low heat for a minimum of 12 hours to allow everything to break down. The vinegar is especially important as that’s what helps drag all of the goodness out and into the liquid for consumption.
Once your broth is ready to go, you don’t have to, but I decided to add some sifted flour to mine. Around two tablespoons of gluten free flour for roughly 1.5 litres as I wanted it slightly thicker. Remove the bone, turn the heat up and mix until all of the flour has blended, and turn the heat off. Now you’re ready for your protein.
I used braising steak for mine mainly because I’m donating blood soon and I wanted a reliable hit of iron (plus, I like beef) but this could work just as well with chicken, chickpeas, whatever you fancy. I fried my beef off with onions for a few minutes, then added it to the broth and left it simmering away for another three hours to have beef that fell apart easily before adding the veg. At the three hour mark add your cubed sweet potato and swede, along with kale that I chopped very finely, for a bit of extra nutrition.
This meal is filling and nutrient dense, and definitely something I will be making again.
I chose the above ingredients for their unique health benefits.
Garlic
If you love garlic like I love garlic, you’re most likely already reaping the rewards of consuming this plant. High in anti-inflammatory, antioxidant, and cancer preventing properties; garlic is something you can use in anything to add flavour, and it has been said that garlic has medicinal and antifungal properties. So, it really is an all-rounder and should be in every home.
Garlic also contains compounds said to help lower blood pressure, support bone health, and lower cholesterol, and contains vitamin B6 which is important to help regulate mood, and help with fatigue, anxiety, and insomnia.
Fenugreek
This was a new one to me. I had heard of it, I was aware of the benefits and some warnings, but I had never used it. Fenugreek has been known to help lower blood sugar levels by slowing down the absorption of carbohydrates, and for its ability to reduce inflammation. Fenugreek can also help with improving stamina, lactation and menstrual cramps, and in some help with increasing testosterone production and libido.
***Be cautious with fenugreek consumption if you have had issues with your potassium levels, as this herb can affect them. Large doses can also lead to imbalanced blood sugar levels, plus stomach issues and dizziness***
Coriander
Quite a strong taste when we’re not careful with doses; coriander is great for reducing inflammation in the skin, as well as helping with other skin conditions. Other reasons to consume coriander are help with controlling cholesterol, blood pressure, stomach troubles, and potentially brain inflammation to improve memory and reduce symptoms of anxiety. Coriander also happens to be great sources for vitamin A, vitamin C, vitamin K, Iron, and calcium.
Parsley
I think parsley is underrated. It doesn’t add an awful lot to dishes, but has a lovely subtle taste and a surprising array of health benefits. Parsley, much like coriander, contains vitamins A, C, and K; so, if you’re not a fan of the taste of coriander, consider using the subtler flavoured parsley in your dishes. Parsley can help fight inflammation, is good for the immune system and skin health, plus your eyes, heart, bladder, stomach, and even breath can benefit from this plant.
Turmeric
Another favourite of mine. Add it to whatever dish you like, and even to drinks if you’re into it as much as I am. Turmeric is a big contender in the run up for the title of best anti-oxidant and most anti-inflammatory. Not only can it improve memory and brain health, potentially alleviate symptoms of anxiety, and inhibit spikes in cortisol through the body (the stress hormone) which can have really adverse effects on the body; it can also improve fitness performance, may lower your risk of heart disease, and could help with bone health.
***Be careful – it can stain fingernails***
Sweet potato
I try to incorporate sweet potato into my diet more than regular potatoes due to their ability to keep us feeling full for much longer due to the complex carbohydrates present. However, they are high in carbohydrates, so don’t let their health benefits tempt you into bingeing on them if you’re wanting to lose weight.
With that said, incorporating it in your diet will benefit you in many other ways. Its vitamin C content alone will help boost the immune system as well as improve iron absorption of your protein and aid in skin health, and it contains vitamins A, several of the B vitamins, and some vitamin E (anti-inflammatory antioxidant, it can help with skin, eye, heart, and brain disorders).
They may also help protect vision, reduce risks of cancer, and potentially due to its antioxidant content; help kill the free radicals that cause inflammation of the brain, that can contribute towards brain ailments such as dementia.
Swede
Or rutabaga, are interesting little vegetables. To look at, you might not think they’re particularly nutrient dense, but they have a surprising array of nutritional benefits. Containing vitamin C and collagen they can boost the immune system and keep skin looking good and muscles and blood vessels functioning well. They also host manganese (for blood clotting, bones, sexual hormones, and connective tissues), potassium (for nerve and muscle health, as well as regulation of fluids), phosphorus (for nerve and muscle function, plus bone and teeth health), iron, calcium, zinc, and magnesium in high doses.
Kale
Rough, earthy, and powerful; kale is one of the most nutrient dense foods that exist.
It harbours several imperative antioxidants, which include vitamin C, chlorogenic acid (can help regulate and balance blood sugar levels), lutein (predominantly useful for eye health), and beta-carotene (predominantly for skin and hair health). On top of this it can help with stomach issues as it is very high in fibre which contributes to its rather rough texture when raw, can help lower cholesterol, and is anti-inflammatory to help with brain and bone health.
This little leafy vegetable also contains vitamins C and K, iron, omega 3 (good for bones and joints, the brain, skin, and heart), manganese, calcium, copper (healthy blood and immune system), magnesium, and potassium.
Before embarking on a major diet change, please consult your GP.
***Click here for Eat well with the NHS***