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 You’ll look forward to this all day long…

Cinnamon Beef Stew (AIP-friendly, low-FODMAP)

Servings: 8-12

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Ingredients:

  • 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)

Method:

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.

Bone Broth

Servings: 10-12

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Ingredients:

  • 3 lbs bones (or thereabouts)
  • 3 tablespoons apple cider vinegar
  • 3 bay leaves
  • 1.5-2 gallons of water
  • Optional: Himalayan Salt

Method:

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.

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