beef and parsnip stew with marjoram - slow-braised, one-pot

Sunday-afternoon cooking earns its keep on this protocol. This stew asks for an hour of your attention once, then buys you lunches through Wednesday, which matters more than almost anything else you could put in this pot. Parsnips take over for potatoes here, turning almost sweet under a long simmer instead of just filling space.

A long, slow braise pulls glycine loose from the bone broth and the beef itself, one of the materials your body reaches for while it works on a gut lining that has taken a beating. It is unglamorous, patient work, the kind that happens over hours in a pot rather than all at once. Parsnips are also a good source of potassium and fiber, useful for the digestion this protocol asks so much of.

Ladle it into your favorite bowl, let the steam hit your face for a second before the first bite, and let a pot this simple carry the whole of what dinner needs to be tonight.

Ingredients

• 1 lb grass-fed beef stew meat, cut into 1-inch pieces
• 1/2 tsp sea salt (plus more to taste)
• 2 tbsp coconut oil, divided
• 1 medium carrot, cut into small rounds
• 1 medium onion, diced
• 1 celery stalk, finely chopped
• 2 cloves garlic, minced
• 2 portobello mushroom caps with stems, cut into bite-size chunks
• 3 medium parsnips, peeled and cut into chunks
• 2 cups beef bone broth
• 2 tbsp balsamic vinegar
• 2 sprigs fresh marjoram

*Black pepper omitted - not AIP-compliant.*

Method

Pat the beef dry and season it with salt. Heat 1 tablespoon of coconut oil in a heavy-bottomed pot or Dutch oven over medium-high heat. Sear the beef in a single layer, leaving space between pieces, until browned on at least two sides, about 3 to 4 minutes per side. Work in batches if needed - crowding the pan steams rather than sears. Remove the beef and set aside.

Lower the heat to medium. Add the remaining tablespoon of coconut oil to the same pot. Add the carrot, onion, and celery and cook, stirring occasionally, until softened, about 5 minutes. Add the garlic and stir for another minute until fragrant.

Add the mushrooms and parsnips to the pot and stir to coat them in the fat. Pour in the bone broth and balsamic vinegar, scraping up any brown bits from the bottom of the pot. Return the seared beef to the pot along with the marjoram sprigs.

Bring the liquid to a gentle simmer, cover, and cook on low heat for 60 to 75 minutes, until the beef is tender and the parsnips are soft but still holding their shape. Taste and adjust salt. Remove the marjoram sprigs before serving.

Instant Pot variation

Use the Saute function to sear the beef in coconut oil in batches, then saute the carrot, onion, celery, garlic, mushrooms, and parsnips the same way. Add the broth, balsamic, and marjoram. Seal the lid and cook on high pressure for 35 minutes. Let the pressure release naturally for 10 minutes, then vent. Remove the marjoram sprigs, taste, and adjust salt. The texture will be slightly softer than the stovetop version, and the braise liquid will be thinner - if you prefer a thicker stew, use the Saute function for a few minutes with the lid off to reduce it.

*Adapted from gutsybynature.com*