
Warming Golden Bone Broth Stew with Root Vegetables
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This hearty stew is packed with nutrients essential for prenatal and postpartum health. The warming spices and hearty ingredients make this stew perfect for cold winter days, while the combination of protein, healthy fats, and complex carbohydrates helps stabilize blood sugar levels, which is crucial during pregnancy and postpartum.
Serve this stew with a slice of whole grain sourdough bread for added B vitamins and fiber.
This can be slow cooked, batch cooked, prepared ahead of time or in the moment and doesn't take all that long if you will be making it on the spot. It's a great one to be added to your meal train list for friends to cook and bring over for you in those early postpartum days too!
Ingredients:
2 cups homemade bone broth (chicken or beef)
1 cup grass-fed beef, cubed
1 medium sweet potato, diced
1 medium parsnip, diced
2 carrots, sliced
1 small butternut squash, cubed
1 onion, diced
2 cloves garlic, minced
1 tbsp coconut oil
1 tsp turmeric
1/2 tsp ground ginger
1/4 tsp cinnamon
1 bay leaf
1 sprig fresh rosemary
2 cups chopped kale
Salt and pepper to taste
1/4 cup full-fat coconut milk
Instructions:
- In a large pot, heat coconut oil over medium heat. Add onions and garlic, sautéing until translucent.
- Add beef cubes and brown on all sides.
- Stir in turmeric, ginger, and cinnamon, cooking for another minute to release the flavours.
- Pour in the bone broth and add sweet potato, parsnip, carrots, and butternut squash. Bring to a boil, then reduce heat and simmer.
- Add bay leaf and rosemary sprig. Cover and let simmer for about 30 minutes or until vegetables are tender.
- Stir in chopped kale and coconut milk. Cook for an additional 5 minutes until kale is wilted.
- Remove bay leaf and rosemary sprig. Season with salt and pepper to taste.
Substitutions:
To make this recipe vegetarian or vegan, you can adapt it by replacing the animal-based ingredients with plant-based alternatives that still provide similar nutrients and flavours. Here are the key changes:
1. Replace bone broth with a vegetable-based broth:
Instead of using bone broth, you can create a nutrient-rich vegetable broth using ingredients like:
- Mushrooms (especially shiitake) for umami flavour and nutrients
- Seaweed for minerals and collagen-boosting properties
- Root vegetables like carrots, parsnips, and sweet potatoes
- Onions and garlic for flavour and health benefits
- Leafy greens like kale or spinach for added nutrients
2. Substitute grass-fed beef:
Replace the beef with plant-based protein sources such as:
- Cubed firm tofu or tempeh
- Cooked lentils or beans
- Seitan (wheat gluten) for a meaty texture
3. Use plant-based fats:
Instead of animal-derived fats, use:
- Coconut oil or extra-virgin olive oil
4. Keep the herbs and spices:
Maintain the use of turmeric, ginger, rosemary, and other herbs as they provide flavour and health benefits.
5. Add nutritional yeast:
Include 1/4 cup of nutritional yeast for a savoury flavour and B-vitamins
Good-to-knows:
- Bone broth provides collagen for tissue repair and gut health.
- Grass-fed beef is an excellent source of iron, zinc, and B vitamins.
- Root vegetables offer complex carbohydrates, fiber, and various vitamins and minerals.
- Turmeric and ginger are anti-inflammatory herbs that aid digestion and boost immunity.
- Kale is rich in folate, iron, and calcium.
- Coconut milkhas healthy fats for hormone balance and nutrient absorption.
- Mushrooms and seaweed provide similar benefits to bone broth for vegetarian/vegan options.