Hearty Beef Stew

QUICK by Bailey Zygutis, Nutritionist, The Moore Way Health & Fitness

Stews tell the story of their regions because they are concocted from local vegetables and meat availability. The earliest evidence of stew was noted during Japan’s Jomon period, 14,000 to 500 B.C. This dish works magic on the least tender cuts of meat — they become juicy and tender with slow moist heat. Lean meats actually can become dry using this method.

1

Heat a large, deep pot pot with oil.

2In a bowl, combine flour, salt and pepper.

3Dry meat, coat with flour mixture and add to pan. This may need to be done in two batches.

4Cook on medium-high heat until browned.

Remove all meat, then use vinegar and water to deglaze bottom of pot.

5Add back in the beef, pour and stir in broth, then bring to a boil. Let simmer for 90 minutes, stirring occasionally.

6

Once meat is tender, add carrots, onion, potatoes, tomatoes and celery. Let simmer another 30 minutes.

7If broth needs more thickening after 30 minutes, combine 1 tablespoon flour with 1 tablespoon butter. Drop mixture into broth, let melt, then enjoy.

Serves 4-5 | Time to Table 2 hrs, 30 mins

Cornbread

This low-carb take on a Southern classic relies on the secret ingredient — sweet corn extract. Don’t skip it. You can find it in specialty stores or online, and it’s worth the effort.

Now your soup can be paired with cornbread in a great way.

2 ½ cups Blanched almond flour

½ tbs Baking powder

1/6 cup Monk fruit allulose blend (add 2 tbs if you like your cornbread sweet)

½ tsp Sea salt

1/3 cup Unsalted butter (melted)

1/3 cup Unsweetened almond milk

3 large Eggs

½-1 tbs Sweet corn extract

1Preheat the oven to 400˚F. 2Grease a 10-inch cast iron skillet and set aside.

3In a large bowl, stir flour, baking powder, sweetener and sea salt.

4Mix in butter, almond milk and eggs until smooth, then stir in sweet corn extract.

5Pour batter into the skillet and smooth the top with a spatula. Sprinkle with a bit of sea salt.

6Bake 35 to 40 minutes, until a toothpick comes out clean and the top is golden brown.

Serves 6-8 | Time to Table 40 mins

1 ½ lbs Boneless skinless chicken breasts (pound to 1/2” thickness)

¼ tsp Sea salt and black pepper, each

3 tbs Blanched almond flour

2 tbs Tapioca flour

3 tbs Ghee

4 med Garlic cloves, minced

1 sm Onion, chopped

1 cup Chicken bone broth

1 lg Lemon, juiced

1/3 cup Coconut cream, unsweetened

¼ cup Capers