You’ll look forward to this all day long…
Cinnamon Beef Stew (AIP-friendly, low-FODMAP)
- 2lbs stew beef
- 2 teaspoons Himalayan salt (or similar)
- 2 tablespoons bacon fat or coconut oil
- 1 ½ litres bone broth (see below)
- 3 carrots, finely diced
- 2 teaspoons cinnamon
- Bay leaf
- Italian parsley (optional)
Add salt to stew beef, before cooking. Salting can be done well before cooking or right before cooking. As far as I can tell, each chef has their preferred approach, so go with what is most convenient.
Brown the stew beef in the fat in batches, ensuring several sides get nice & browned.
Add the browned beef to the slow cooker with the bone broth & cinnamon & bay leaf. Deglaze the pan with some of the bone broth & add this meaty mixture in, too.
Cook 6-9 hours on low (until you get home from work).
Add the finely diced carrots for the final 15 minutes of cooking time.
Serve sprinkled with Italian parsley leaves.
- 3 lbs bones (or thereabouts)
- 3 tablespoons apple cider vinegar
- 3 bay leaves
- 1.5-2 gallons of water
- Optional: Himalayan Salt
Preheat oven to 350
Roast your bones, turning once or twice, for 30 minutes for better flavour. Put the roasted bones & any browned bits into a slow cooker or stock pot.
You can optionally break any thin bones with your hands or a hammer.
Add the apple cider vinegar & bay leaves. Fill your chosen vessel with water.
Cook on low, so that the liquid is just simmering, for 48 hours.
After a few hours, fish out the marrow bones & remove the marrow. Return the bones & marrow to the pot.
Top up the water as it evaporates. You can also scoop out the broth & use it in cooking as it simmers it’s way to perfection.
After 48 hours, strain the broth through a colander. If you used meaty bones, you can eat the well-cooked meat & marrow. Discard the bones.
You can re-strain the broth through a sieve or cheesecloth, if you like.
Optionally, season with Himalayan Salt (to taste).
Refrigerate. Any fat that forms on the top is fully rendered & can be used for cooking. Unbroken, it also forms a seal on the broth that helps preserve it in the fridge. Melting this fat back into the broth when you cook it is extra nourishing & sustaining.
Bone broth freezes beautifully.