Creamy Beef Stew with Rosemary and Baby Kale
A creamy, rich spin on the classic!! I wanted something just a little bit different from the traditional stew, and I’m a sucker for all things “creamy”. I also wanted something nutrient dense and full of the micronutrients my body is currently desperate for. So naturally, a creamy, leafy-green based beef stew was born!
Ok let’s start with the Shiitake Mushrooms. First, I love the smoky flavor they add to dishes. Second, I love that they contain Selenium, Zinc, Manganese, Vitamin D and Vitamins B2 ,3 and 6. BUT, they also contain high amounts of Copper. Which, yes we absolutely need (Copper is a co-factor for Iron), however we don’t want too much of it because high levels not only block Zinc absorption, it can also have toxic effects. So the moral of the story… I use Shiitake mushrooms in moderation.
I was tempted to wait and add all the greens to the very end upon serving, just because I love that pop of green against the creamy white of the broth. BUT… here’s why I cooked it instead and saved just a little for the end:
Kale. Kale is high in iron, calcium, antioxidants and is anti-inflammatory (amongst other things!). It is also a cruciferous vegetable, and if you have thyroid dysfunction like myself, you want these guys to be cooked otherwise they will block thyroid hormone production. WHAT? Good thing to remember the next time you order a green smoothie.
Chard. I love chard. It is packed with Vitamin K, Magnesium, Biotin, Beta-Carotene, and a host of other nutrients we are often just not getting enough of. BUT, it’s also packed with Oxalic Acid, which interferes with the body’s ability to absorb iron. And again, if you’re like me, you need all the iron you can get…and cooking the Chard neutralizes the Oxalic Acid (same with Spinach, FYI!).
So, there you have it. My “why” behind this stew. I hope you enjoy it as much as we did!
•1 1/4-1 1/2 lbs pastured stew meat
•3 cups beef Bone Broth
•3 cups Full Fat Coconut Milk
•3 organic green onion, chopped
•1 1/2 cup Baby Kale (divided)
•1 cup Swiss Chard finely chopped
•1 small Turnip, cubed
•3 large Shiitake Mushrooms, sliced
•2 sprigs Rosemary, stemmed
•1 Carrot, shredded
•2 tsp Sea Salt (if you’d like more, add ¼ tsp at a time to taste)
•1 tsp Onion Powder
•2 tsp Garlic Powder
1. Set aside half of the Kale.
2. Place remaining ingredients in an Instant Pot. Close the lid and set to Manual for 30 minutes.
3. When done, quick release the pressure.
4. OPTIONAL: strain the broth using a fine-mesh strainer. Not necessary, but I opted to in order to remove any "schmaltz" 😀
5. Place a bit of the kale you set aside in serving bowls and top with hot soup!