“Lucky” Seven Root Stew

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While corned beef, cabbage, and irish soda bread tend to be the typical St. Patrick’s Day fare, I decided to mix it up a bit this year and create a beef stew that uses seven different types of root vegetables to help get in a good variety of plant foods. I’m attempting to get a weekly tally of 20 different varieties of plants a week, as was suggested by my colleague Dr. Meaghan Dishman.

The seven roots I used in this dish were: carrot, turnip, rutabaga, parsnip, fennel, onion, and garlic. (Okay, so they might not all be roots technically, but they ain’t leaves either!)

This beef stew was super tasty and had a much different flavor profile to the last stew I made. With chicken or beef broth and red wine, it’s a more mild, traditional stew flavor, with lots of veggies and protein to fill you up.

“Lucky” Seven Root Stew

Prep Time: 30 minutes

Cook Time: 6 hours

Total Time: 6 hours, 30 minutes

Number of servings: 8

Per Serving 286 calories

Fat 6 g

Carbs 27 g

Protein 28 g

8

Ingredients

  • 2 pounds beef shanks
  • 1 Tbs butter (or other traditional fat like lard, tallow, etc.)
  • 3 large cloves of garlic
  • 1/2 white or yellow onion
  • 2 large carrots
  • 1 large rutabaga
  • 2 large parsnips
  • 1 large turnip
  • 1 large fennel bulb with stems and sprigs
  • 1 quart broth (beef, chicken, etc.)
  • 1 cup red wine
  • 1 Tbs dried or fresh thyme
  • 1 Tbs salt
  • 1/4 cup potato starch (optional, to thicken)
  • Pepper to taste

Instructions

  1. Add butter or fat of choice to pan and place in shanks to brown on both sides. While browning meat, dice onions and mince garlic. After browning, place shanks in crock pot. Sauté onions and garlic lightly in remaining oil, and add to crockpot with beef. Put crockpot on high heat, and add red wine to cover beef, onions, and garlic.
  2. While the crockpot is heating, cut all the root vegetables into small to medium cubes. Remove sprigs from fennel and save for garnish. Add all diced vegetables to crockpot, along with thyme and salt. Add full quart of chicken broth to cover all meat and vegetables. Set crockpot for 6 hours cook time on high heat.
  3. Once the 6 hours has passed, you can optionally add potato starch to thicken. Add a small amount of lukewarm water to potato starch using a wet measuring cup, and stir until starch has dissolved. Pour starchy liquid into stew and stir. Allow 15 minutes to thicken before serving. Scoop out meat and vegetables into bowl, and serve with starch of choice if desired, such as white potatoes. Garnish with fennel sprigs and freshly cracked pepper to taste.

Notes

This recipe creates 8 servings so you have plenty of leftovers to refrigerate if you'd like!

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  • http://www.phoenixhelix.com/ Eileen @ Phoenix Helix

    I’ve been diversifying my veggies, too! Dr. Terry Wahls has a goal of eating 200 different varieties in a year. Since she has a garden, that gives her an edge, but I love the idea.

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