Slow-Cooker Beef & Mushroom Stew

Name: Slow-Cooker Beef & Mushroom Stew
Cook time: 6 h
Total time: 6 h
Ingredients: 800 g beef chuck, cubed; 300 g oyster mushrooms; 2 carrots, chunked; 1 parsnip; 400 ml low-FODMAP beef stock; 2 tbsp tomato paste; 2 bay leaves; 1 tsp thyme; 2 tbsp olive oil

360 minLow FODMAPGluten-freeSlow cookerMuscle preservationSteady energyGut healthDairy-freeHigh proteinMenstrual phaseSoups & stews

Servings:

Ingredients

—Braising steak — 800 g
—Oyster mushrooms — 300 g
—Carrots — 2
—Parsnip — 1
—Beef stock — 400 mlchoose one labelled gluten-free
—Tomato paste — 2 tbsp
—Bay leaves — 2
—Dried thyme — 1 tsp
—Olive oil — 2 tbsp

Allergens

Contains celery

Method

01Heat a little oil in a pan over high heat. Brown the beef in small batches for 2–3 minutes — avoid crowding the pan or the meat will steam instead of sear. You want a golden-brown crust.
02Transfer the browned beef to the slow cooker. Add the mushrooms, vegetables, stock, tomato paste and herbs. Give it a gentle stir — the liquid should nearly cover everything.
03Close the lid and set to LOW for 6–8 hours. To check doneness, press a piece of beef with a fork — it should fall apart easily with no resistance.
04Taste and adjust the seasoning with salt. Rest for 10 minutes before serving — the sauce will thicken slightly as it sits.

Why this works

Iron and B12 from beef support energy levels and help counter fatigue — particularly relevant during the menstrual phase, when iron needs increase. Oyster mushrooms add ergothioneine, an antioxidant compound. Root vegetables are gentle on digestion.

Sources

Women with highest non-haem iron intake show 30-40% lower PMS risk — Epidemiology, Harvard cohort, via ScienceDaily

Nutrition (per serving)

606

kcal

42.1g

protein

43.3g

fat

14.6g

carbs

fiber

Always check product labels for allergens.