Recipe: Healthy Beef Stew

Ingredients

• 1 lb. organic beef, cut into stew chunks
• 1 tsp sea salt
• 1 tsp black pepper
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 2-3 carrots
• package frozen green beans (thaw first)
• zucchini
• summer squash
• cauliflower
• mushrooms (“Baby Bella”)
• olive oil

Instructions

Step 1

Add olive oil to skillet (if crock pot liner is not removable) or crock pot before searing meat
Sear meat on stove on medium high (high enough to kill bacteria).

Step 2

Cook 5 to 7 minutes (until brown)
Add 1 onion, 1 leek & 3 cloves garlic minced. Sauté 2 to 3 minutes.

Step 3

Add veggies: (experiment with different veggies) 2-3 carrots, package frozen green beans (thaw first), zucchini, summer squash, cauliflower, and mushrooms (“Baby Bella”).

Step 4

Add organic broth, about 5 cups but no more than 2/3 full in crock pot.
Add herbs: rosemary, marjoram & thyme.

Step 5

Now transfer back to crock pot & put on lid
Cook 2 hours on high, then back to low for 8 hours
Serve with warm crusty bread & a side salad

Step 6

Crock Pot Tips:

2 Types of Slow Cookers:

1) Multi-Purpose - has heating coils in bottom & cycles on & off to maintain temperature

2) Crock Pots - have heating coils around sides & two temperature settings:

Low (200°) & High (300°)

3.5 - 4.5 quart size is good for 3-4 people

Large crock pot is good for 8 people

Contents: Fill cooker ½ to 2/3 full in order for recipe to cook correctly

Resist temptation to lift the lid (lowers temperature enough to add 30 minutes cooking time)