Plantain Beef Stew

AIP changes your relationship with starch. Potatoes are out. Rice is out. The starchy satisfaction you counted on has to come from somewhere else, and plantains are one of the best answers. They hold their shape in a stew, absorb the surrounding flavors, and provide the kind of grounding fullness that makes a meal feel complete.

Beef is a reliable source of iron and B12, both of which support energy production at the cellular level. Iron is involved in carrying oxygen through the bloodstream; low iron often shows up as fatigue, which is already a common burden in autoimmune conditions. Pumpkin and carrots contribute beta-carotene, which the body can convert to vitamin A. Vitamin A is involved in the health of mucosal membranes, including the gut lining.

This stew rewards a little patience. Good browning of the beef before the liquid goes in builds a depth of flavour that a shortcut does not replicate. If you have access to beef from a well-raised animal, this is a good use of it. Serve in a wide bowl, top with fresh parsley, and eat it while it is still steaming.

Ingredients

• 2 lbs stewing beef, cut into chunks
• 4 tbsp arrowroot starch
• 2 tsp salt
• 5 tbsp avocado oil
• 1/2 cup onion, chopped
• 6 celery stalks (approximately 1.5 cups chopped)
• 6 to 8 carrots (approximately 2 cups chopped)
• 2 green plantains, peeled and chopped into chunks
• 4 cups baby spinach

Sauce

• 1.5 cups pumpkin puree
• 2 cups bone broth
• 1/2 tsp ground cloves
• 4 garlic cloves

To serve

• Fresh parsley, chopped

Method

In a large bowl, toss the beef chunks with the arrowroot starch and salt until every piece is coated.

Heat 3 tablespoons of avocado oil in a large heavy-bottomed pot over medium-high heat. Working in batches, brown the beef on all sides. Do not crowd the pot or the beef will steam instead of sear. Set each batch aside as it finishes.

Add the remaining 2 tablespoons of oil to the pot. Cook the onion and celery over medium heat, scraping up any brown bits from the bottom, until softened, about 5 minutes.

While the vegetables cook, blend the pumpkin puree, bone broth, garlic cloves, and cloves together in a blender until smooth.

Return the beef to the pot. Add the carrots and plantains. Pour the blended sauce over everything and stir to combine. The liquid should mostly cover the ingredients. Add a splash of water or extra broth if needed.

Bring to a gentle boil, then reduce to a low simmer. Cover and cook for 1.5 to 2 hours, until the beef is completely tender and the plantains have softened through. Stir in the baby spinach for the last 5 minutes of cooking until just wilted.

Serve in bowls topped with fresh parsley.

Instant Pot variation

Brown the beef using the saute function in batches, then saute the onion and celery. Add all remaining ingredients except the spinach. Seal the lid and cook on High pressure for 35 minutes. Allow a natural pressure release for 15 minutes, then quick release the rest. Set to saute, stir in the spinach until wilted, and serve.

*Adapted from lichenpaleolovingaip.com*

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*Provenance: method rebuilt in ARM's own words from aip-source-archives/lichen-paleo-loving-aip/plantain-beef-stew-aippaleosugar-free.md. Ingredient list used as factual reference. No third-party text reproduced. Provenance class: source-derived (re-grounded).*