Trinidadian-style stew beef marinated in green seasoning, browned in caramelized coconut sugar, simmered with carrots and coconut milk

This one asks you to think a day ahead: get the beef into the green seasoning the night before, or at least a solid half hour before you start cooking, so it actually takes on the flavor. On a foggy day, that kind of forward planning is its own small victory, and once the pot is going, you have real dinners waiting in the fridge for the nights after this one.

Iron and zinc show up together in beef, and both are minerals the body draws on hardest while it is rebuilding tissue and holding an immune system steady; a stew cooked this slowly makes them easy to digest and absorb. Beta-carotene from the carrots works quietly in the same pot, supporting the tissues that line and protect the body.

Caramelizing the sugar before the beef goes in is an old technique that rewards patience: watch it closely as it darkens rather than walking away. Buy the beef from a butcher who can tell you how the animal was raised, if that is an option near you, and treat that small effort as its own quiet thank-you, just attention paid to where the meal came from.

Ingredients

For the green seasoning

• 1 cup fresh cilantro (leaves and stems)
• 4 cloves garlic
• 1 large yellow onion
• 1/4 cup chives, chopped
• 2 tbsp fresh thyme
• 2 tbsp fresh lime juice
• 1/4 cup water

For the beef

• 3/4 cup green seasoning (from above)
• 1 lb stewing beef
• 2 tbsp coconut oil
• 2 tbsp coconut sugar
• 2 cups carrots, cut into 1/2-inch pieces
• 3/4 cup full-fat, additive-free coconut milk
• 1/2 cup water
• 3/4 tsp sea salt, plus more for seasoning

For the dumplings (optional)

• 1/2 cup cassava flour
• 2 tbsp coconut flour
• 1/2 tsp salt
• 1/2 cup water

Every ingredient here is already AIP Core and seed-free. The beef is browned in caramelized coconut sugar, which is permitted, and the optional dumplings use cassava flour and coconut flour, both permitted Core flours. No swaps were needed.

Method

Start with the green seasoning. Put the cilantro, garlic, onion, chives, thyme, lime juice, and water into a blender or food processor and blend until you have a smooth, loose paste. You will use 3/4 cup of it for the beef; save any extra in the fridge for another dish.

Put the stewing beef in a bowl, pour the 3/4 cup of green seasoning over it, and turn it to coat. Let it marinate while you prepare the rest, ideally at least 30 minutes and up to overnight in the fridge if you have the time. The longer it sits, the deeper the flavor.

Warm the coconut oil in a heavy pot over medium-high heat. Add the coconut sugar and let it melt and darken into a caramel, watching it closely so it deepens without burning. Once it is a rich amber, add the marinated beef along with its seasoning and stir to coat the pieces in the caramel. Brown the beef on all sides, letting it pick up color.

Add the carrots, coconut milk, water, and sea salt. Bring it to a simmer, then lower the heat, cover, and let it stew gently until the beef is fork-tender and the sauce has thickened, which takes well over an hour. Stir now and then and add a splash of water if it gets too dry. Taste for salt before serving warm.

If you want dumplings, stir the cassava flour, coconut flour, and salt together, then add the water a little at a time until you have a firm dough. Pinch off small pieces and roll them into little logs. Drop them into the simmering stew in the last 20 minutes or so of cooking and let them firm up in the liquid before serving.

Instant Pot variation

The Instant Pot makes this stew much faster. Set it to Saute, melt the coconut oil, and caramelize the coconut sugar as above. Add the marinated beef and brown it in the caramel, then stir in the carrots, coconut milk, water, and salt. Seal and pressure-cook on high until the beef is tender, then let the pressure release naturally. Return to Saute to reduce the sauce if you want it thicker. Add dumplings on Saute at the end so they can firm up in the simmering liquid. The exact pressure time is untested for this dish and should be flagged and confirmed.

*Adapted from healmedelicious.com*