Slow-Cooker Beef & Root Vegetable Stew

Name: Slow-Cooker Beef & Root Vegetable Stew
Cook time: 6 h
Total time: 6 h
Ingredients: 800 g grass-fed beef chuck; 3 carrots; 2 parsnips; 1 small celeriac; 400 ml beef stock; 2 tbsp tomato paste; 2 bay leaves; 1 tsp thyme; 2 tbsp olive oil

360 minLow FODMAPGluten-freeSlow cookerGut healthMuscle preservationSteady energyMenstrual phaseDairy-freeHigh proteinSoups & stews

Servings:

Ingredients

—Braising steak — 800 g
—Carrots — 3
—Parsnips — 2
—Celeriac — 1 pc
—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 beef to the slow cooker. Add the chopped root vegetables, stock, tomato paste and herbs. Stir to combine — the liquid should nearly cover everything.
03Close the lid and cook on LOW for 6–8 hours. The vegetables will become very tender and the beef will fall apart easily when pressed with a fork.
04Taste and adjust the salt. Rest for 10 minutes before serving — the sauce will thicken slightly and the flavours will come together.

Why this works

Iron and B12 counter midlife fatigue; root vegetable fibre is gentle on FODMAP-sensitive guts; long cooking breaks down connective tissue for absorption.

Sources

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

Nutrition (per serving)

666

kcal

41.9g

protein

43.5g

fat

29g

carbs

fiber

Always check product labels for allergens.