beef and sweet potato stew - slow-braised with kale, mushrooms, and fresh herbs

Some days the elimination phase asks for patience more than skill. This stew is built for exactly that kind of day: brown the beef, soften the onion, celery, and mushrooms with a handful of fresh herbs, pour in bone broth, and let low heat work for a little over an hour, mostly unattended. The hardest part is leaving it alone.

Beef stewing steak is a humble cut for a reason. It holds tough connective tissue that only gives way slowly, and the payoff is gelatin and glycine, which plays a role in keeping the gut's single-cell lining intact, part of what steadily moves an Autoimmune condition toward Remission. The sweet potato, added late so it keeps its shape, is rich in beta-carotene, converted to vitamin A during digestion, linked to immune and mucosal health. Kale goes in last, wilted rather than cooked down, for color and bite more than anything else.

Look for beef from an animal raised outside, on real pasture, when your budget allows it. Cooking a tough cut like this for hours is itself a form of respect. Nothing here is rushed past or wasted, and the whole cut earns its place in the pot.

Ingredients

• 3 tablespoons olive oil, divided
• 2 lb beef stewing steak, cut into 1+1/2 inch pieces
• 1 red onion, thinly sliced
• 3 stalks celery, sliced
• 6 oz brown mushrooms, halved and sliced
• 4 cloves garlic, minced
• 1 stalk rosemary
• 3 large sprigs thyme
• 5 medium sage leaves
• 1/2 cup pumpkin puree
• pinch sea salt
• 5 cups beef bone broth
• 4 small-medium orange sweet potatoes, cut into large chunks
• 3 rounded cups frozen chopped kale

*Black pepper and Dijon mustard omitted - both are stage 1 reintroductions, not AIP elimination-compliant.*

Method

Pat the beef dry and season with salt. Heat 2 tablespoons of olive oil in a heavy-bottomed pot or Dutch oven over medium-high heat. Sear the beef in batches, browning on at least two sides, about 3 to 4 minutes per side. Crowding the pan steams rather than sears, so give each piece space. Remove the browned beef and set aside.

Lower the heat to medium. Add the remaining tablespoon of olive oil to the pot. Add the red onion and celery and cook, stirring occasionally, until softened, about 5 minutes. Add the mushrooms and cook for another 3 to 4 minutes until they release their liquid and begin to color. Add the garlic, rosemary, thyme, and sage and stir for 1 minute until fragrant.

Stir in the pumpkin puree to coat the vegetables, then pour in the bone broth, scraping up any brown bits from the bottom of the pot. Return the seared beef to the pot. Bring to a gentle simmer, cover, and cook on low heat for 45 minutes.

Add the sweet potato chunks and stir to combine. Cover and continue cooking for another 20 to 25 minutes, until the beef is tender and the sweet potato is soft but still holding its shape. Stir in the frozen kale and cook for 3 to 4 minutes until wilted and bright green. Taste and adjust salt. Remove the rosemary stalk and thyme sprigs before serving.

Instant Pot variation

Use the Saute function to sear the beef in 2 tablespoons of olive oil in batches, then set aside. Saute the onion, celery, mushrooms, garlic, and herbs in the remaining oil for 3 to 4 minutes. Stir in the pumpkin puree, then add the broth and return the beef. Seal the lid and cook on high pressure for 30 minutes. Quick release the pressure. Add the sweet potato, reseal, and cook on high pressure for a further 5 minutes. Natural release for 5 minutes, then vent. Stir in the kale and use the Saute function for 2 to 3 minutes until wilted. Remove herb sprigs, adjust salt, and serve. Instant Pot times are estimated and untested; verify in your kitchen.

*Adapted from healingfamilyeats.com*