One of my favorite benefits of the fall and winter season is that of making home made stew. It is one of those all inclusive meals, containing both you vegetables and protein. It can be changed, based on your particular taste preferences. Today I am sharing a stew, using available fresh vegetables and 1 – 1 1/2 pounds of stew meat that I had on hand.
- 1 – 1 1/2 pounds of chunk (stew) beef. My preference is venison followed by bison. Today I am using a good quality beef that I found in the grocery store.
- 1 large onion, chopped up fine (my husband is not fond of large onion pieces, so my choice is to finely chop)
- 2 pounds (approximately) of carrots
- 1 -2 pounds (approximately) of potatoes
- 2 cups beef broth (homemade is my preference, but low sodium options are also a good options. Be cautious of ingredients!) If you do not have any beef broth, just fill with water…you will create your first broth with your first stew 🙂
- 2 garlic cloves crushed (or 2 Tbsp of purchased crushed garlic)
- 1 Tbsp of Italian seasonings
- Sea Salt & Black Pepper
- 1/4 cup all purpose gluten free flour
- 4 Tbsp Milk free butter substitute such as Earth Balance
- Frozen peas (optional)
- Take your cleaned slow cooker and set up to cook for approximately 5+ hours on high
- Place beef chunks on the bottom of your slow cooker bowl
- Add carrots, potatoes, onions until 1 inch below the top (your preference). I tend to fill it because we enjoy our root veggies this way.
- Add your 2 cups of beef broth, then fill the remaining slow cooker with water until all the veggies are covered.
- Add your seasonings (garlic, Italian seasonings, salt & pepper). I tend to not salt, as I do not enjoy over-salted foods. This allows those who are enjoying this dish to salt to their own preference.
- Set on high and cook for 5 hours, until a fork is able to prick though, allowing you to know that they are soft and ready to enjoy.
- NOTE: If you want to add peas, approximately 4 – 4 1/2 hrs in, add your frozen peas and continue cooking (1/2 hr before thickening)
- Reduce the heat to low as you prepare the gluten free flour and milk free butter substitute, in order to thicken.
- Remove 2 cups of broth from stew (or as much as you can, I find that there is plenty left by removing the two cups (Save this!!)
- Heat your butter substitute (Earth balance) until melted. Remove from heat then quickly stir in your gluten free flour.
- Add this mixture to your stew.
- Cover and let heat on low for 30 minutes.
- Enjoy with a side of homemade applesauce, gluten free garlic bread, or whatever you find most enjoyable with your stews.
OKAY, what about that beef broth?? – Options:
- The 2 cups you removed from this stew, freeze for your next stew. All fresh meats and veggies with no preservatives is the best for your future beef broth needs. Freeze in 2 cups units.
- Take 2 beef broth cubes and dissolve in 2 cups of hot water. If not completely dissolved, it is okay, just add to your stew.
- Purchased beef broth (use one can – 16 oz). Be cautious. Some are full of sodium and others might include gluten ingredients that you are trying to avoid.
Enjoy and eat healthy!!
Laura – Gluten and Milk Free Lifestyle
Laura D. Field
Reflective Tapestry of Life
Writer, Blogger, Proofreading & editing, Freelance contributor