RICH BEEF CASSEROLE

This rich casserole is all you ned to warm you up on a cold winters day. It’s also nice just slightly warm on top of a crunchy salad.


Rich Beef Casserole

Ingredients 

2 tbsp organic extra virgin coconut oil

1kg organic grass-fed organic beef, diced in cubes

2 organic brown onions, sliced

2 organic carrots, sliced

1 1/2 cups organic peas, frozen is fine

1 1/2 cups orgnaic mushrooms, sliced

200 mLs organic tomato paste, be sure to use one where the only ingredients are tomatoes

3 organic garlic cloves

10 organic sprigs of thyme

1 tbsp orgnaic ground paprika

2 tbsp organic coconut flour

1 1/2 cups red wine, organic if you have it

3 cups organic grass-fed beef broth (you could also use chicken if you don’t have beef), I strongly recommend using your own homemade stock I have a recipe here

Broth is rich in iron, calcium, phosphorus, magnesium and other trace minerals. It’s a great boost to your immune system. If this is not possible, you can pick up some broth from your local health food store. If you still find it difficult to find some broth, be sure to use a stock (not stock cubes) that is low in sodium and does not have any additives

Season with unrefined sea salt and pepper

Method

1) Heat a large pan to medium heat, add half the oil. Cook the meat in three batches, this will prevent it from stewing, once browned, put aside

2) Add the remaining oil, and cook the onions, mushrooms and garlic, add the carrots, peas, thyme, paprika and tomato paste. Cook this for about 5 minutes and then add the meat back into the pan

3) Add the flour and stir through, gradually add the wine, cook for about 1-2 minutes before adding the stock

4) Season with salt and pepper and stir until thickened

5) Transfer to a baking dish and cook at 160°C for 2 hours (you could also use a slow cooker here)

6) Serve with extra vegetables or soaked rice or quinoa

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