Slow-Cooker Beef & Mushroom Stew
360 minLow FODMAPHigh proteinSteady energyGluten-freeSlow cookerMuscle preservationDairy-freeMenstrual phaseGut health
Servings:
4
·
Ingredients
- —800 g Beef chuck, raw
- —300 g Oyster mushrooms
- —2 Carrots, raw
- —1 Parsnip, raw
- —400 ml Chicken stock / broth
- —2 tbsp Tomato paste
- —2 Cilantro (coriander leaves)
- —1 tsp Thyme, dried
- —2 tbsp Olive oil
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.
Nutrition (per serving)
643
kcal
42.5g
protein
44.3g
fat
19.7g
carbs
4g
fiber