Beef Stew (AIP, Paleo, Low FODMAP, Whole 30)

Traditionally, as summer moves to fall, many people’s preferences move from grilling to braising and roasting. I confess that even though it was considered seasonally inappropriate, I kept braising and roasting throughout the summer. I blame it on my new favorite kitchen appliance, my Instant Pot (or as my mom refers to it, a “turbo crock-pot”). 

With the help of my Instant Pot  I’ve been making this beef stew since July when I originally went back to strict AIP & added a low FODMAP component. I didn’t know if it was possible to make palatable beef stew without high FODMAP ingredients like onions, shallots, garlic & mushrooms. Brainstorming different vegetable options & changing my mindset of what were “necessary” stew ingredients allowed me to create this really phenomenal stew. 

My preference these days is to make as many things in my Instant Pot ,  as possible, but since I realize that not everyone may have this particular appliance, I’ve written out stovetop approximations too. One of the other things I appreciate about this recipe is that it is comprised of primarily “staple” ingredients, or ingredients that I generally have on hand all the time. Carrots, and rutabaga are really hearty veggies that keep in the refrigerator for a good amount of time. Leek greens, if stored properly, can also last a while. I keep meat, broth, and bacon in the freezer at all times. And in a pinch, dried herbs can be substituted for fresh ones. 

The stew is really great on its own, but if you want to bulk it up further or serve it for a celebratory meal, I also like to serve it over mashed (white) sweet potatoes or squash. And I’ve often added a few spoonfuls of braised greens (I love this recipe from the Paleo Cajun Lady, & usually make it with chopped swiss chard & bacon & omitting the garlic to make it Low FODMAP) to the stew to up the vegetable content. Additionally, the leftovers freeze beautifully & there’s nothing quite like finding a jar of delicious beef stew in your freezer on a day when you’re not in the mood to cook.  

Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best.

Low FODMAP Beef Stew (AIP, Paleo, Whole 30)

Yield’s 6 to 8 servings 

2 Tbl solid fat (I used duck fat, but bacon drippings or lard could be substituted as well) 

2 lbs Grassfed Beef Stew Meat 

4 strips Bacon, cut into small pieces 

2 heaping cups (approximately 140 g) chopped leek greens and/or scallion greens (I used a mix of the two) 

2 heaping cups (approximately 425 g) chopped carrots 

2 heaping cups (approximately 365 g) cubed rutabaga 

1.5 c bone broth

1.5 c red wine (I’ve used both merlot and cabernet sauvignon) 

2 dried bay leaves

1 Tbl salt

Few sprigs of fresh thyme & parsley, plus additional for serving 

Instant Pot Instructions: my preferred method of cooking 

1.  Add the fat to the insert of an Instant Pot . Turn the pot onto “Sauté” & allow the fat to melt. 
2. Dry the meat very well. Brown the beef on all sides, in batches, in the sautéing Instant Pot --it usually takes me three batches to brown 2 lbs of stew meat. Remove the browned beef & set aside. 
3. Sauté the bacon & leek/scallion greens in the Instant Pot until the bacon begins to crisp & the leeks/scallions begin to wilt. Stir occasionally. 
4. Add the carrots & rutabaga, broth, wine, and browned beef. Stir to combine. Tuck the bay leaf & herbs into the mixture. 
5. Place the top on the Instant Pot & make sure the vent is closed . Pressure cook using the manual setting for 50 minutes at high heat. Note: the entire process will take longer than 50 minutes because it does take time for the pot to come up to pressure. 
6. Once the machine has beeped, allow it to switch to the “keep warm” function or turn completely off for 15 minutes to let the pressure come down a bit. Use a silicone oven mitt or heavy kitchen towel to move the vent from the “sealing” position to the “venting” position. Allow all the steam to escape then it is safe to open the lid.
7. Serve the stew on its own, or along side a starchy vegetable. Adding extra cooked greens is also a great option. Sprinkle with some extra chopped herbs just before serving. 
8. Store any leftovers in the refrigerator or freezer. 

Stovetop Instructions 

1. In a large dutch oven, melt the fat over medium high heat. 
2. Dry the meat very well. Brown the beef on all sides, in batches if necessary. Remove the browned beef & set aside.
3. Sauté the bacon & leek/scallion greens until the bacon begins to crisp & the leeks/scallions begin to wilt. Stir occasionally.
4. Add the carrots & rutabaga, broth, wine, and browned beef. Stir to combine. Tuck the bay leaf & herbs into the mixture.
5. Bring to a simmer, reduce the heat to low, cover & allow to gently cook for 2-4 hours, or until the beef is tender. 
6. Serve the stew on its own, or along side a starchy vegetable. Adding extra cooked greens is also a great option. Sprinkle with some extra chopped herbs just before serving. 
7. Store any leftovers in the refrigerator or freezer.

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Sausage & Kale Soup with Sweet Potato (AIP)

It’s not surprising that I would turn to soup, as I branch out into posting about more savory foods. I love to both make soup & eat it.

Many of my previously favorite soups contain ingredients that no longer like me--tomatoes, potatoes & beans, I’m referring to you! But really, there are so many, many other ingredients I can use that I just need to think a little more creatively.

This soup is a rift on a sausage & Kale soup with white potatoes that I use to make frequently in my pre-autoimmune protocol (AIP) days. I’ve swapped the regular pork sausage, which is often filled with nightshade ingredients, for Garlic & Herb Chicken Sausages. And I now use white sweet potatoes instead of regular potatoes.  Not to mention that anything that includes homemade stock (aka “bone broth” in the AIP world) is really, really beneficial for the healing process.  The flavor becomes a little more complex & a touch sweeter (from the sweet potatoes), but still makes a fantastic, filling, nutrient-dense lunch option, even if you aren’t Paleo or AIP.

Chicken Sausage, Kale & Sweet Potato Soup 
yields 2 to 4 servings, depending on how hungry you are

1-2 Tablespoons of solid fat (I used duck fat)
1 medium onion, diced (mine weighed 176 g)
2 medium carrots, peeled & sliced (mine weighed 113 g)
1 medium/large Sweet Potato, peeled & diced  (I used a white sweet potato & it weighed around 300 g)
1 package of chicken sausages, sliced on the bias (I used Trader Joe’s Garlic & Herb Chicken Sausages, which are free from nightshades, but do contain black pepper, so proceed with caution if on strict AIP)
1 quart of stock (I used homemade chicken stock, but you can certainly use purchased)
6 ribs of kale (mine weighed 50g)
Salt, to taste
Pepper, to taste (omit for strict AIP)

1. In a medium/large pot, melt the solid fat. Add the diced onion & sauté over medium heat until the onion becomes slightly translucent, approximately 5 minutes. Add the sliced carrot & sauté an additional 2-3 minutes, or until the carrot softens just slightly. 
2. Add the peeled diced sweet potato, sliced chicken sausages & stock. Bring the soup to a boil, then cover the pot, reduce to medium low & simmer for approximately 20 minutes, or until the sweet potato is tender. 
3. Add the kale & cook an additional 5 minutes, or until the kale is wilted. Taste, and add salt & pepper as needed, depending on the flavor of the sausages & stock. 
4. Ladle the soup into bowls & serve. 
5. Store any leftovers in the refrigerator. The soup may be frozen, although the potatoes do break down, so the consistency will be different after thawing. 

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Red Lentil Chili

To continue my “Week in the [Project] Life” series for Project Life 365, today’s prompt is #lunch.  My interview for Project Life 365 will be featured on their blog too! For background on this project, please read my previous #breakfast post. You can find me on Instagram @lauravein and Project Life 365 at @projectlife365.

#lunch: Red Lentil Chili with Scallions & Sour Cream

Hands down, my favorite lunch item is soup. Or stew. Or chowder. Or chili. I don’t discriminate :) Especially as the weather finally cools down, there is nothing quite like sitting down with a bowl of steaming soup & a hunk of your favorite bread (whether it is gluten free or just a regular loaf).

When it comes to making pastry items, I am very particular about having recipes & following them explicitly.  But when it comes to soup, all that rigidity falls away. I become this whole different person who *gasp* doesn’t always cook with a recipe... who adds a little more of this or that based on what I have on hand... who uses a recipe solely as inspiration.  I am learning, though, that it isn’t a bad idea to write down the ingredients I use & perhaps an approximation of their amounts so that I don’t find myself wishing in the future that I could remember what I put in a particular batch of soup that we really liked.

I also like to make soup in big batches & freeze it in individual portions.  There’s nothing nicer than looking into the freezer & seeing a multitude of lunch options, especially if we happen to be low on other groceries.

Last spring, when I was working in Atlanta and Alabama, we served Tami Hardeman Boutte’s “Red Lentil Chili” {LINK} which was a total game changing soup for me!  The flavor is spectacular & it is SO easy to make--the whole batch is ready in under 45 minutes. Although this soup is technically vegan (before you add the optional sour cream), even my carnivore husband enjoys it! The red lentils are so “meaty” that you won’t even notice there isn’t actual meat in it. And it is very affordable to make a big batch.  If I plan to freeze any of this soup, I undercook the lentils just slightly in the initial cooking process because I don’t want them to turn out too mushy once the soup is thawed & reheated.

Two words of advice: Make this soup! Pronto! You deserve a decent, hearty lunch :) And don’t skimp on using good smoked paprika!

Check back tomorrow for my #dinner post!  

Red Lentil Chili (Gluten Free)

Slightly adapted from Running with Tweezers 

makes 4 servings, but can easily be doubled or tripled 

Due to some health issues, I can no longer eat spicy food, so I toned down the soup just slightly, but my husband, who still loves & can eat spicy things, usually adds some crushed red pepper & extra Sriracha to his portions. 

2 tablespoons Olive Oil

1 medium yellow onion, diced

1 large carrot, peeled and diced

1/2 jalapeño, finely diced, (remove the seeds for less heat, or leave them in) 

1 cup red lentils, rinsed & picked over

2 1/2 cups water (add additional water if you prefer a thinner soup) 

1 15 oz. can chopped tomatoes

1 tbsp. tomato paste

1 tbsp. smoked paprika

2 tsp. light brown sugar

1 tsp. cumin

1 tsp. Sriracha or preferred hot sauce

salt and fresh ground pepper, to taste

sour cream, optional, to garnish

chopped scallions, optional, to garnish

crushed red pepper & additional Sriracha, optional, to garnish 

1. In a large stock pot, heat the oil over medium heat.  Add the onion & carrot & saute, stirring occasionally, for 4 to 5 minutes, or until they begin to soften. Add the jalapeno & saute 1 to 2 additional minutes. 
2. Add the remaining ingredients (minus the garnish scallions) and stir to combine. 
3. Bring the chili to a boil, then cover, reduce the heat to a simmer & cook until the lentils are cooked, approximately 25 minutes, depending on the freshness of your lentils.  Add additional water if a thinner soup is preferred.  
4. Add salt and pepper to taste.  Serve the chili topped with garnishes of choice.  Store any leftovers in an airtight container for up to a week, or freeze for longer.  The freezing process may cause the lentils to break down a bit once the chili is reheated.  

props

Soup Pot: Le Creuset

Bowls: Pier 1 and Anthropologie 

Spoons & Trivet: vintage 

Linens: striped napkin from At Home in Birmingham

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