The Low Oxalate Chef

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Delicious Ribeye Roast Recipe

by Leave a Comment

This delicious ribeye roast recipe is great for the holidays or a special occasion. Our family doesn't love turkey on Thanksgiving, so we pick a meat the family loves. We really enjoy a succulent, juicy and tender ribeye roast.

The ribeye roast is cut from the cows ribs and is marbled with fat. It's a great cut to eat if you enjoy your beef on the rare side. It doesn't take a lot of seasoning to make this a showstopper. https://www.beefitswhatsfordinner.com/cuts/cut/2444/ribeye-roast

A ribeye roast makes a wonderful focal point to a meal and is easy to pair with a nice vegetable side dish like green beans, parsnips or brussels sprouts. Or you could do a creamy cauliflower mash with cheddar cheese. These sides keep the oxalate content safe while adding some diversity to the meal.

Ribeye Roast resting on a wooden cutting board after baking in the oven.

Equipment

You will need a roasting pan, a cookie sheet, a long slicing knife, plastic wrap, sauce pan, a fork, a wooden cutting board, wooden spatula, measuring spoons, and a basting brush.

Ingredients

  1. Ribeye Roast
  2. Butter
  3. Salt
  4. Pepper
  5. Garlic
  6. Thyme
  7. Rosemary
  8. Yellow onion

Ribeye Roast Recipe Part 1:

Uncooked ribeye roast
I like to start the preparation process of preparing my ribeye roast about 2 days before cooking, you don't have to do this but it really kicks up the flavor. Make sure your roast is mostly thawed. I prefer to start the salting process in the morning. Place your roast on a cookie sheet or a roasting pan and use a fork to poke holes throughout the roast. I start the seasoning process by coving my roast in Redmond's Real Salt, each side gets a generous amount. I cove the roast with plastic wrap and it goes back in the fridge for about a day to let the salt soak into the roast.
Ingredients to season ribeye roast
Once your ribeye roast has sat in the salt all day, its ready for the second part of the seasoning process. Gather your ingredients and prepare your butter sauce. You will melt butter in a sauce pan on low heat. Add minced garlic, white pepper to taste, rosemary and thyme. Stir them together and let them simmer on low heat for 5 minutes.
Ribeye roast covered in butter and spices
Once you have allowed the butter and spices to meld together, use your basting brush and generously apply the butter sauce to all sides of the roast. Remember the holes, this will allow the butter sauce to soak into the roast.
Ribeye Roast covered in plastic wrap
Now that you have finished seasoning your ribeye roast, place the plastic wrap over top the ribeye roast and place this back in the fridge to spice your meat over night.

Ribeye Roast Part 2:

Ribeye Roast in roasting pan coming to room temperature
Pull your seasoned ribeye roast out of the fridge, and let the roast come to room temperature. This will take a few hours. It's very important to cook your roast when it reaches room temperature because it allows for an even cook, enhanced flavor and juiciness. If you cook your roast as soon as its pulled from the fridge, it could cause the liquids to evaporate and leave you with a dry meat.
About an hour before you are ready to start cooking your roast pre-heat your oven to 500 ℉. Cook the ribeye roast, fat side up for 30 minutes.
Ribeye roast cooking, added yellow onions to the roasting pan
Then reduce the heat to 325 ℉ and cook until internal temperature reaches 130-135 ℉ for medium rare or 135-140 ℉ for medium. I prefer the rarer side. Then add your chopped yellow onions to the roasting pan and let them cook with the meat. The onion and meat juice make a delicious gravy.
Ribeye roast cooked and resting
Once your preferred temperature has been hit, pull out your roast and let it rest for 20 minutes. It's important to let your roast rest because while the roast cooks, the juices get pushed to the center, resting allows the juice to evenly distribute back through the meat. The roasting process also allows the meat to continue cooking for another 5-10 degrees, which is good if the meat is being cooked on the rarer side. The cooking process also causes the meat fibers to tighten, resting the meat allows them to relax. Resting for 15 to 20 minutes makes a big difference in the finished product.
Ribeye roast fully cooked and ready to cut and serve
Once your roast has fully rested, its now time to serve.

Delicious Ribeye Roast Recipe

christi
A delicious, nutrient dense ribeye roast that will leave your guest impressed!
Print Recipe Pin Recipe
Prep Time 2 days
Cook Time 2 hours 30 minutes
Total Time 2 days 2 hours 50 minutes
Course Main Course
Cuisine American
Servings 6
Calories 930 kcal

Equipment

  • 1 Roasting Pan
  • 1 Cookie Sheet
  • 1 Long slicing knife
  • Plastic wrap
  • 1 Sauce pan
  • 1 Fork
  • 1 Wooden cutting board
  • 1 Wooden Spatula
  • 1 Basting brush

Ingredients
  

  • 1 5lb Ribeye roast No oxalate
  • Redmond's Real Salt ( I love a mineral salt) Salt all sides liberally
  • 6 tablespoon Butter No oxalate
  • 3 teaspoon Minced garlic 6 mg of oxalate
  • White pepper to taste Low oxalate
  • 2 teaspoon Thyme 5 mg of oxalate
  • 2 teaspoon Rosemary 6 mg of oxalate

Instructions
 

  • If needed thaw your ribeye roast, you want to salt your ribeye roast for 24 hours, a good quality salt not only enhances flavor but adds nutrients and minerals. The salt will also retain moisture in your meat, promotes the Maillard Reactions, which leads to new flavors and creates the beautiful browning, of the outside of the roast.
  • Place your ribeye roast on a stainless steel cookie sheet, use your fork to poke holes all over your roast. Salt all side liberally and cover with plastic wrap and place back in the fridge.
  • After about 24 hours of letting the meat absorb the salt, you want to make your butter sauce.
  • Pull out your sauce pan, add 6 tablespoons of butter and melt on low heat, add in 3 teaspoons of minced garlic, 2 teaspoons of thyme and 2 teaspoons of rosemary and white pepper to taste. Let all the ingredients simmer together for about 5 minutes.
  • Remember all the holes you poked into your ribeye roast, grab your basting brush and start spreading the butter sauce all over the roast. Make sure all sides are covered. Once your have saturated the roast, cover the roast back up with plastic wrap, put it back in the fridge and let it sit overnight.
  • A few hours before you are ready to cook, pull out your roast. Let the roast reach room temperature, this will take 2-3 hours. About an hour before your ready to cook your roast, set your oven to 500 °F.
  • Add your roast to a roasting pan and place your roast in the oven, cook the ribeye roast fat side up, and let it cook at 500 °F for 30 minutes. This will create beautiful, crispy fat on top. While your roast is cooking at 500 °F, chop your yellow onion.
  • Once your 30 minutes is up, turn your oven down to 325 °F and add your chopped, yellow onion to your roasting pan. Let the roast bake till the internal temperature reaches 130-135, which is medium rare.
  • Once your roast reaches your desired internal temperature, pull out your roast and let it rest for 15-20 minutes. I let mine sit for 20 minutes.
  • Once your roast has completed the resting process, move it to a cutting board and slice to your preferred thickness and serve. You can even take the baked onions and juices and drizzle it onto a slice of roast, it really takes each bite to the next level!

Notes

The oxalate content of this recipe is below 10 mg of oxalate per serving. 
Beef Temperatures:
120 - 130°F is rare, 130-135°F is medium rare, 135-145°F is medium, 145-155°F is medium well and 155°F and up is well done. 
I definitely prefer medium rare with a ribeye roast, prime rib and steak. 
You can use the onion and juices to drizzle over the top of your slice of roast, I think a nice yellow onion goes beautifully with a nice cut of beef. 
Keyword Ribeye Roast Recipe

Nutritional Notes:

Beef is a very nutrient dense food and a great staple to have in your diet. Its high in protein, B Vitamins, Zinc, Selenium, Heme Iron, Phosphorus, and L-Carnitine. These important nutrients, help with energy production, red blood cell health, immune function, rebuilding your tissue, and so much more. Beef is a great choice to maintain good health and longevity. https://www.beefitswhatsfordinner.com/nutrition/beef-nutrients

Philly Cheeseburger Soup Recipe

by 2 Comments

Looking for a healthy low oxalate meal? This is a low oxalate twist on the Cheeseburger soup, it's a delicious variation that taste like a steak and cheese meets a cheeseburger but ditches the high oxalate vegetables. The foundation of the meal is still the basics of the cheeseburger soup but with some easy swaps. Many of the traditional cheeseburger soups are full of high oxalate potatoes, celery and carrots. This is a family favorite, keeps your oxalate content low, is full of dairy and meat but uses some safe vegetables to keep the oxalate content within a safe range and gives flavor and variety to your taste buds.

This meal is great for fall and winter and I just really love a soup that's warm, savory and full of nutrient dense ingredients. Its so important to use animal products as your foundation for meals, because it provides important nutrients. I love a good cheeseburger hamburger in the summer time on the grill but this twist on the traditional cheeseburger gives a nice switch up for fall and winter, when you don't necessarily want to pull out the grill.

I chose to swap the potatoes, celery and carrots for red peppers and it was a successful substitute. Red Peppers are a medium oxalate food but per serving make it a low oxalate option. The brightness of the red was also a great contrast to the creamy color of the soup. I use whole milk and cream, make a roux with cornstarch which I prefer over flour and use a good quality sharp cheddar cheese that gives the soup a tasty kick. To finish off the soup I sprinkle crunchy bacon and chives on top and that adds a great flavor combo!

Philly Cheeseburger Soup, with bacon and chives on top

Equipment

You will need a stock pot, pairing knife, wooden spatula, skillet, cutting board, measuring cup and measuring spoons. Using a stainless steel stock pot, has less toxins and is a great conductor of heat. I prefer a pairing knife for chopping my onion and peppers but you can use whatever knife you prefer. I use a wooden cutting board to prevent plastic from getting into my dish. https://www.foodandwine.com/are-plastic-cutting-boards-safe-8624857

Ingredients

  1. Ground beef
  2. Chicken broth
  3. Red peppers
  4. Onion
  5. Sharp cheddar cheese
  6. Corn starch
  7. Parsley
  8. Basil
  9. Salt
  10. White pepper
  11. Milk
  12. Cream
  13. Bacon
  14. Chives

Philly Cheeseburger Soup Recipe Part 1: The Soup Base

Ingredients for Philly Cheeseburger Soup, spices, peppers, onion, beef, chicken stock, salt and pepper
Gathers all your ingredients for part one of Philly Cheeseburger Soup. This is called Mise en Place. It really helps to be organize so you can move quickly though the cooking process, instead of pulling out your ingredients as you go. chop up your vegetables so you can add them quickly to the stock pot. Here's a great read on how Mise en Place can be helpful. https://www.escoffier.edu/blog/culinary-arts/what-is-mise-en-place-and-why-is-it-so-important-to-chefs/
Sauce pan and onions
In a stock pot add your butter, onions, peppers and salt. Sautee till the onions and peppers start to look more translucent. I even like to see a little bit of brown on them, 5-7 minutes.
Cooked ground beef in a stainless steel sauce pan
In a separate stainless steel skillet add 80/20 ground beef, then salt and cook until it browned.
Straining fat from ground beef in a stainless steel strainer
After you cook your ground beef place it into a stainless steel strainer, and let it sit for about 5 minutes to let the fat drain off the meat. Fat adds flavor but too much fat can over take the flavor of the meat. Draining some of the fat also helps to keep balance to the flavors.
Base of my soup, ground beef, peppers, onions, parsley, basil, salt, pepper and chicken broth.
Once you have drained the fat from the ground beef, add it to your other sauce pan with the onions and peppers. Then pour in your chicken broth, add salt, white pepper, parsley, and basil. Bring to a boil then reduce the head so the soup simmers. This will simmer for 35-45 minutes.

Philly Cheeseburger Soup Recipe Part 2: The Roux

Milk, Corn Starch, measuring cup
To thicken your soup and create that delicious creamy base we need to make a roux. Corn Starch is low oxalate and is gluten free, so I really like using it to thicken my soups and sauces. When making a roux you want to move quickly, so I like having everything measured out and ready to go. You will also need a stock pot for this process.
Cornstarch and milk in measuring cups
In order to make the roux you will need to add equal parts or corn starch to water. I used 2 tablespoons of corn starch to 2 tablespoons of water. Then with a fork in my measuring cup, combined them till there are no chunks and its smooth.
Milk and corn starch
Now add your 1 ½ cup of milk and cream to your stock pot and get it hot. Then you will add your corn starch mixture slowly to the milk. Stir constantly while adding the corn starch mixture. Once the milk, cream and the corn starch are blended, bring it back to a boil and keep stirring. Let it boil for 1 minute. Turn off the heat.
Philly Cheeseburger soup with the roux
This is the fun part! Slowly add your roux into your soup and stir constantly till the are fully blended.

Philly Cheeseburger Soup Recipe Part 3: Adding the Sharp Cheddar Cheese

Chopped sharp cheddar cheese
You will need to dice up your two cups of Sharp Cheddar. I really liked using a good quality sharp cheddar because it gives it a great kick of flavor.
Sharp cheddar cheese added to Philly Cheeseburger Soup
Now, slowly add in your cheddar cheese and keep stirring. You don't want the cheese to melt at the bottom of the stock pot. If you consistently stir till the cheese as it melts, you will have a smooth and creamy soup that is absolutely delectable.

Philly Cheeseburger Soup Recipe Part 4: The Toppings

Bacon on a stainless steel cookie sheet
Lastly, I topped my Philly Cheeseburger Soup with bacon. I like using the Costco pre-cooked bacon when I am in a rush but you can use fresh bacon too. I air fried the bacon in my oven to get it crispy, chopped it up and topped my soup with it.
Bowl of Philly Cheeseburger Soup, beef, cheese, roux, peppers onions and spices
Add your chopped bacon and chives, and serve your Philly Cheeseburger Soup this makes for a fantastic bite!

Philly Cheeseburger Soup Recipe

christi
This yummy, creamy, Philly Cheeseburger Soup Recipe is low oxalate, full of flavor and super easy to make. A really great twist on the Philly Cheese Steak and the Cheeseburger in one killer recipe.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Course Main Course
Cuisine American
Servings 12 People
Calories 370 kcal

Equipment

  • 2 Stock pots
  • 1 Skillet
  • 1 Pairing knife
  • 1 Wooden Spatula
  • 2 Wooden cutting board
  • 2 Measuring cups
  • 1 Cookie Sheet
  • 1 Stainless steel strainer

Ingredients
  

Philly Cheeseburg Soup Recipe Part 1: The Soup Base

  • 2 lbs Ground beef No oxalate
  • 3 cups Chicken broth No oxalate
  • 4 Red bell peppers 24 mg of oxalate
  • 1 Large yellow onion 2 mg of oxalate for 1 cup
  • 2 teaspoon Parsley 6.5 mg of oxalate
  • 2 teaspoon Basil 2 mg of oxalate
  • 2 tsp Salt Redmon brand
  • White pepper Low oxalate (to taste)

Philly Cheeseburger Soup Recipe Part 2: The Roux

  • 2 tablespoon Corn Starch Very Low Oxalate
  • 2 tablespoon Water No oxalate
  • 1 cup Whole milk No oxalate
  • ½ cup Cream No oxalate

Philly Cheeseburger Soup Recipe Part 3: Adding The Sharp Cheddar Cheese

  • 2 cups Sharp cheddar cheese No oxalate

Philly Cheeseburger Soup Recipe Part 4: The Toppings

  • 6 Slices Bacon No oxalate
  • Chives to taste Very low oxalate ( 1 tablespoon is .22 mg of oxalate)

Instructions
 

Philly Cheeseburger Soup Recipe Part 1

  • Gather all your ingredients and equipment so the cooking process moves smoothly. This includes dicing your onions and peppers, so you can add them quickly to the heated stock pot.
  • Pre-heat both your stock pot(vegetables) and skillet(meat) on medium heat, one is for your vegetables and one is for your ground beef. Add your butter to the stock pot and let it melt. Add your onions first, salt them and sauté them for 3 or 4 minutes. Then add your peppers, salt them and sauté them with the onions for an additional 5 minutes. Stir the vegetables as they cook. They will sauté for a total of about 8 minutes. I like to see a little brown.
  • While your vegetables are cooking add your 2lb of ground beef, to your skillet, salt generously and let that brown. Once its browned consistently, its ready.
  • Strain your browned ground beef of the extra fat, too much fat can cloud the flavor and make it too rich. I like to let it strain for 5-7 minutes and I stir it around the strainer as well. This helps to keep the fat from pooling.
  • Once the ground beef is fully strained, add it to the vegetables in the stock pot. Add your parsley, basil, salt and white pepper and your 3 cups of chicken broth, bring it to a boil and reduce to a simmer. This will simmer for 35-45 minutes.

Philly Cheeseburger Soup Recipe Part 2: The Roux

  • You will need two measuring cups, I prefer the Pyrex glass measuring cups. I use the 1 cup and the 2 cup measurements. A stock pot, tablespoon, fork and corn starch, whole milk and cream.
  • Add 2 tablespoons of corn starch to your 1 measuring cup, then add 2 tablespoons of good filtered water. Mix with your fork until it's consistency is smooth.
  • Add 1 cup of whole milk to your measuring cup and ½ cup of cream to your measuring cup and stir them together. Pour the 1 ½ cup of milk into your stock pot and get the liquid hot. Once the liquid is hot start pouring in your corn starch mixture slowly and stir constantly. Once both the milk and the corn starch have been combined, you will bring the mixture to a boil for one minute, while stirring and then turn the heat off. Your mixture should be pretty thick. This is an important part of thickening your Philly Cheeseburger Soup recipe.
  • Now you are going to very slowly add the roux into your simmering soup from part 1, pour slowly and do not stop stirring the soup and roux. Do not rush this process, go slow and steady, this part creates the incredibly creamy soup. You will know when they are combined because you will see no separation and the color will be creamy.

Philly Cheeseburger Soup Part 3: Adding the Cheddar Cheese

  • Take your log of sharp cheddar cheese and cut it into a block, cut the block into strips and cut the strips into small cubes of cheese. You will need two cups for cubed sharp cheddar cheese or whatever cheddar cheese your prefer.
  • Start adding your cubes of sharp cheddar cheese to your simmering Philly Cheeseburger Soup and stir constantly. If you do not stir the cheese it will pool at the bottom of your stock pot. If you constantly stir the cheddar cheese till its completely melted, it blends perfectly. I let it simmer together for another 5-10 minutes to let all the flavors meld together. Then you can take it off the heat.

Philly Cheeseburger Soup Part 4: The Toppings

  • Lastly, crisp up your bacon, chop it into bite size pieces. Top your bowl of Philly Cheeseburger Soup with bacon bites and chives. This give it a killer bite.

Notes

This recipe makes 8-12 servings, depending on your portion size and family size. It does feed our family for 4 for about 3 days. 
I think I would like to even play with adding an additional pound of ground beef but keeping all the other measurements the same, I think it would provide an even meatier bite. 
The total mg of oxalate per serving for 8 is about 5 mg of oxalate and 12 servings is about 3mg of oxalate.
I don't love using high oxalate foods for cooking anymore but you can see with a large meal prep, you can use some medium oxalate foods and they become low oxalate when the concentration is disbursed. 
Keyword Philly Cheeseburger Soup Recipe

Buttery Lemon Cod Recipe

by Leave a Comment

I love wild caught Cod, its high in protein and so delicious drenched in butter and lemon juice! With just the right spices and proper cooking method you can turn Cod into a luxurious meal for the family. Fish is nutrient dense and so satisfying year round, its a great summer dinner, sitting out back enjoying the setting sun or cozy by the fire place in the winter.

Fish has so many important nutrients that are necessary for good health. Cod is full of B12, omega-3 fatty acids, niacin, phosphorus, iodine, Selenium and Choline https://www.webmd.com/diet/health-benefits-cod. Its easy and simple to cook and makes for a quick dinner. I love to pear Cod with white jasmine rice and a nice low oxalate vegetable, like zucchini or butter nut squash.

My goal with every meal is to make sure the nutrients outweigh the oxalate content of a meal. I want the oxalate to be low, so minerals are not being chelated out of the dish.

Buttery lemon cod, on a bed of rice, zucchini and squash

Equipment

You will need a sauce pan, wooden spoon, parchment paper, basting brush and cookie sheet. Having your equipment organized and ready makes the cooking process move smoothly. I do prefer the stainless steel equipment because its less toxic and doesn't have as many chemicals leaching into our food https://madeincookware.com/blogs/is-stainless-steel-cookware-safe. Learning to cook with stainless steel equipment has been a life changer, I always thought it was such a pain to cook with stainless steel but its actually really easy and I've attached a link if you need help https://housewifehowtos.com/cook/how-to-cook-with-stainless-steel/.

Buttery Lemon Cod Ingredients

  1. Cod
  2. Lemon juice
  3. Butter
  4. Minced garlic
  5. Dill
  6. Himalayan Salt
  7. White pepper

Buttery Lemon Cod Instructions

Butter lemon cod ingredients, cod, lemon juice, butter, dill weed, garlic, salt and pepper
Gather your ingredients so the cooking process moves smoothly. You will need thawed Cod, salt, pepper, lemon juice, minced garlic, butter and dill weed.
Cod on parchment paper, salted and coming to room temperature
Take your cod out of the wrapping and place it on the cookie sheet with parchment paper below it, I try to avoid aluminum foil. I take my thawed cod and I lightly poke holes in it with a fork (this is important to let the butter sauce infuse into the fish), salt all sides and let it reach room temperature. I like to let the salt sit on the cod for 30-60 minutes. Pre-heat the oven at 425°F.
Melting butter in a sauce pan
While you are allowing the salt to dissolve into the cod, take your butter and place it into a sauce pan. Melt the butter over medium low heat, you don't want to brown the butter.
Butter sauce, garlic, salt dill weed
Once the butter is melted add white pepper, minced garlic and dill weed. Let is simmer for 3-5 minutes to let the flavors infuse into the butter. I keep stirring the butter sauce till its ready.
Cod on parchment paper, with butter, lemon juice and spice
Once the butter sauce is ready, use your basting brush to saturate all sides of the cod. Remember the small holes you poked into the cod will allow the butter sauce to saturate the inside, and give it deeper flavor. Once I have thoroughly saturated the cod with the butter sauce, I pour my lemon juice over the fish and add some additional salt. Cover the fish with another piece of parchment paper. Covering the fish while it cooks preserve moisture, even cooking and the steam helps to speed up the cooking process. You will bake your fish for 11-12 minutes at 425°F. If you go over the 12 minute mark, the fish will be over cooked.
Baked cod with zucchini, squash and jasmine rice
Once the cod is ready, pull it out of the oven, remove the parchment covering and the fish will be fall apart tender. Serve it with a low oxalate salad or some Jasmin rice and zucchini. I like to take the juices from cooking and drizzle it over the fish, rice and zucchini for an additional pop of flavor.

Buttery Lemon Cod Recipe

christi
A fall apart, delicious buttery low oxalate dinner! Easy to make and nutrient dense!
Print Recipe Pin Recipe
Prep Time 1 hour
Cook Time 12 minutes
Total Time 1 hour 12 minutes
Course Main Course
Cuisine American
Servings 6 Servings
Calories 260 kcal

Equipment

  • 1 Sauce pan
  • Parchment Paper
  • 1 Cookie Sheet
  • 1 Wooden Spoon
  • 1 Basting brush
  • 1 Tablespoon
  • 1 Teaspoon

Ingredients
  

  • 6 Pieces Cod No oxalate
  • 4 tablespoon Lemon juice No oxalate
  • 4 tablespoon Butter No oxalate
  • 2 teaspoon Minced garlic 2mg of oxalate
  • 3 teaspoon Dill weed 1mg of oxalate
  • White pepper to taste Low oxalate

Instructions
 

  • Thaw your Cod slowly. It is best to thaw it overnight to preserve the flavor and texture of this fish. It also helps to prevent bacterial growth. You can thaw fish quickly but make sure to use cold water, and change out the water frequently till the fish is thawed. I have used this method from time to time but do prefer it slowly thawed.
  • Pre-heat your oven to 425 °f. This tempter has been fantastic for cooking juicy fish that falls apart.
  • Pull out the Cod an hour before cooking. Poke some small holes over the top of the Cod with a fork, then salt. Its important to let the fish come to room temperature. This insures that it retains its moisture and even cooking.
  • In a sauce pan melt you butter, once its mostly melted add your minced garlic, dill weed and white pepper. Let is simmer together on low heat for 5-6 minutes. Do not brown and stir. This allows the flavors to infuse into the butter. Then take your basting brush and cover all side of your cod thoroughly. Then sprinkle your cod with lemon juice. Let all the ingredients marinate into the cod.
  • Cover your fish with parchment paper and cook for 11-12 minutes on 425 °f. Do not over cook, pull out the fish and remove the parchment paper. Cod is a leaner fish and does not need to rest. Serve the fish over some white rice and squash. I like to drizzle with the juices leftover from cooking.

Notes

This total recipe is under 10mg of oxalate.  It's nutrient dense and keeps your oxalate levels low. 
Add some fresh lemon wedges to the plate so that additional lemon juice can be squeezed over the cod. 
 
Keyword Buttery lemon low oxalate cod recipe

Crockpot Beef Stew Recipe

by Leave a Comment

This delicious and nutrient dense crockpot beef stew is full of flavor and depth. It is low oxalate and and rich in nutrients. Its full of meat, root vegetables and flavor. Warm up by the fire place with a large bowel of beef stew and watch the leaves or snow fall.

Our family focuses on low oxalate eating and nutrient dense foods. I love recipes that make multiple meals, its easy on the budget and helps with making the load lighter on busy days. Stews are a wonderful way to get lots of flavor and nutrient dense ingredients into one meal.

We really enjoy pairing this beef stew with a nice fermented white jasmine rice, or a toasted piece of sourdough or for a lighter idea, a nice cucumber salad with a splash of balsamic vinegar. The cucumber salad is refreshing and cleans the pallet well after a hardy meal.

I use a large chuck roast from our local meat supplier, organic butternut squash to avoid the pesticides, low oxalate spices and apple cider vinegar to tenderize the meat and add a nice acidity to the stew. I do my best to buy good quality ingredients which allows less toxic components to the meal. This is a fun and easy dish that really satisfies your taste buds!

Homemade beef stew made in a slow cooker.

Equipment

You will need a crockpot, cutting board, pairing knife https://www.escoffier.edu/blog/culinary-arts/different-knives-and-the-best-uses-for-each/ and a skillet. A great investment for me has been a good quality pairing knife, it makes dicing my vegetables easy. Its important to have good quality stainless steel or cast iron skillet for cooking on the stove top, its a great way to sear your chuck roast in non-toxic cooking equipment.

Beef Stew Ingredients

  1. Chuck Roast
  2. Chopped organic butternut squash
  3. Sweet onion
  4. Beef broth
  5. Tablespoons of apple cider vinegar
  6. Tablespoons of maple syrup
  7. Teaspoons of minced garlic
  8. Teaspoons of thyme
  9. Teaspoons of rosemary
  10. Teaspoons of parsley
  11. Himalayan salt
  12. White Pepper to taste

Beef Stew Instructions

Beef stew ingredients, beef, onion, butternut squash, pork fat, garlic, spices, broth apple cider vinegar
Assemble your stew ingredients so the preparation process goes smoothly.
a skillet with a chuck roast being seared in pork fat
Heat your skillet on medium heat, salt your chuck roast, add rendered pork fat, sear your chuck roast on both side for 3 minutes, then place it in your crockpot.
stove top skillet with sautéed onions cooked in rendered pork fat
Keep your skillet at medium heat, add in some additional rendered pork fat, add in your onions, sprinkle with salt and sauté till they start to browned.
Stove top skillet with sauteed onions and butternut squash in a skillet with pork fat
Add butternut squash to your browning onions, salt and sauté them for about 6-8 minutes.
Chuck roast, butternut squash and dry ingredients
Once your onions and butternut squash have browned add them to your crockpot, over your chuck roast. Add your dry ingredients, salt, white pepper, thyme, rosemary and parsley.
Chuck roast, butternut squash, spices, broth, maple syrup and apple cider vinegar
Add to your crockpot beef broth, maple syrup and apple cider vinegar. Cover your crockpot and set the temperature at high for 6 hours.
Butternut squash beef stew
You will know your chuck roast is ready because its easy to shred. Shred your chuck roast and serve!

Beef Stew Variations

There are many options for using a low oxalate vegetable to replace a high oxalate potato. You could use: honeynut squash, pumpkin, acorn squash, kabocha squash or carnival squash. Also, if you don't love a chuck roast, this recipe is delicious with a pork roast (I like pork shoulder). Nothing like maple syrup and pork, one of the best combinations ever!

Crockpot Beef Stew Recipe

christi
A delicious low oxalate beef stew, made from scratch, that is nutrient dense, savory, sweet and really satisfies the taste buds.
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 6 hours
Total Time 6 hours 30 minutes
Course Main Course
Cuisine American
Servings 10
Calories 619 kcal

Equipment

  • 1 Crockpot
  • 1 Large skillet
  • 1 Pairing knife
  • 1 Cutting board

Ingredients
  

  • 1 3-5lb Chuck roast - no oxalate
  • 1 Large sweet onion - 1.5mg of oxalate
  • 8 Cups Organic Butternut squash - 9mg of oxalate
  • 4 cups Beef Broth - no oxalate
  • 4 tablespoon Apple cider vinegar - very low oxalate (1 bottle is .90mg)
  • 4 tablespoon Maple syrup - 2.64 mg of oxalate
  • 3 teaspoon Minced garlic - very low oxalate
  • 4 teaspoon Thyme - 10mg of oxalate
  • 3 teaspoon Rosemary - 9mg of oxalate
  • 2 teaspoon Parsley - 7mg o oxalate
  • 3 teaspoon Himalayan salt - no oxalate
  • White Pepper to taste - low oxalate
  • 1 tablespoon Rendered pork fat or butter - no oxalate

Instructions
 

  • Pull out your ingredients and equipment, dice your onion and set aside. I like to have everything prepped and in front of me to make the cooking process go smoothly.
  • Preheat your skillet for browning and searing your chuck roast, 2-3 minutes per side. Searing your chuck roast creates a nice crispy brown crust, increases flavor and gives a more attractive appearance, this is called the Maillard reaction. I like to use my rendered pork fat for browning. You could use coconut oil or butter too. Once you have a golden-brown chuck roast on all side, place it in the crockpot.
  • Now, I add a little more rendered pork fat or butter to the skillet and sauté my onions till they are golden-brown and tender. Searing the onions creates caramelization which leads to richer and more delicious flavor for the beef stew. Once your onions are sauteed to your liking, add them to the crockpot.
  • Add a fresh scoop of butter of rendered pork fat to your skillet and add your butternut squash. Let it sauté for about 5 to 6 minutes while starring on and off. It is always best practice to sauté vegetables before adding them to the crockpot to richen and enhance the flavor. Once you have completed sautéing your butternut squash, place that in the crockpot, with the chuck roast and the onions.
  • Now add your spices, beef broth, maple syrup and apple cider vinegar. Set your crockpot to high heat and let it cook for 6 -8 hours. A chuck roast does better cooking for long periods of time, as it breaks down the connective tissue and fibers and makes it tender and juicy.
  • Once its finished cooking, I shred my chuck roast and serve over white fermented jasmine rice or with a piece of toasted sour dough bread.

Notes

This beef stew recipe comes to an estimated 40mg of oxalate. This recipe makes 8-12 servings, so each serving is 3-5mg of oxalate. Making this a very low oxalate meal option, with lots of nutrient dense ingredients! 
Keyword Easy homemade crockpot beef stew

Nutritional Notes:

Beef is my meat of choice in this recipe, it's full of B-vitamins, zinc, protein, B12, choline and heme iron just a to name few https://www.beefitswhatsfordinner.com/nutrition/beef-in-the-early-years. The base of the stew is beef broth, beef broth contains iron, magnesium, phosphorus, potassium, calcium, sodium, copper and selenium, each of these nutrients is essential to overall health https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=76&contentid=06476-1. I love cooking with beef and beef broth and find it a delicious way to pack in nutrients to a delicious meal.