Stews are a staple in my diet during the cooler months of autumn and winter and, while I don’t use recipes to create them, I have come up with a few tricks to make more nutritent dense and better textured stews that fit within my low carb, high fat eating pattern. First, I make and freeze my own bone broth seasoned with onion, garlic, carrots, celery, bay leaves, black pepper corns, and apple cider vinegar. Second, I use lower carb root vegetables like turnips, rutabagas, or kohlrabi instead of potatoes. Third, I purée some of the vegetables cooked in the stew along with stock as a flavorful thickener to the stew. Fourth, I dice and freeze uncooked fat trimmings from roasts or steaks to use in stews. Fifth, I simmer the stew for at least four hours on the stove top; cooking in an Instant Pot would take less time and a crock pot would take more time.
Below is my basic beef stew recipe using these tips. Other low carb vegetables like broccoli and cauliflower can also be used with or instead of root vegetables and/or mushrooms. I use whatever I have on hand.
2 lbs beef chuck roast, diced
1/2 lb beef fat trimmings, diced
6 cups beef bone broth
1 medium onion, diced
2 medium turnips, peeled & chunked
3 medium carrots, diced
4 celery stalks, diced
6 garlic cloves, minced
6 oz mushrooms, diced
1 Tbs Worcestershire sauce (optional)
1 tsp salt
1/2 tap black pepper
In a large stockpot, cook beef fat trimmings until the majority of the fat is rendered. Add diced beef, onions, salt, and pepper. Cook until the beef is browned and the onions are translucent, stirring often. Add the rest of the ingredients to the stockpot. Bring to a boil and reduce to a simmer, stirring occasionally. Once turnips are cooked through, carefully remove most of them from the stockpot along with enough broth to cover the turnips. Purée the turnips and stock with a high speed blender, food processor, or immersion blender. Return purée to the stockpot. Stir well. Continue to simmer the stew until it reaches desired thickness and the meat is tender.