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!
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
- Chuck Roast
- Chopped organic butternut squash
- Sweet onion
- Beef broth
- Tablespoons of apple cider vinegar
- Tablespoons of maple syrup
- Teaspoons of minced garlic
- Teaspoons of thyme
- Teaspoons of rosemary
- Teaspoons of parsley
- Himalayan salt
- White Pepper to taste
Beef Stew Instructions
Assemble your stew ingredients so the preparation process goes smoothly.
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.
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.
Add butternut squash to your browning onions, salt and sauté them for about 6-8 minutes.
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.
Add to your crockpot beef broth, maple syrup and apple cider vinegar. Cover your crockpot and set the temperature at high for 6 hours.
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
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
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.
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