Wellness Weekly

By Sandy Considine

Stew is more than just a dish; it’s a time-honored tradition that speaks to the culinary heritage of cultures around the globe. The simplicity and heartiness of stew have made it a staple in various societies, transforming basic ingredients into nurturing meals.

Stew is not confined to one particular culture; rather, it has evolved differently around the world, adapting to the local ingredients and cooking methods.

Stew has transcended its role as merely a food item. It symbolizes community, togetherness, and hospitality.
The act of sharing a pot of stew brings people together. Traditionally, stews were prepared in large quantities to feed families or guests, offering warmth and comfort. They are often associated with gatherings and celebrations, such as holidays and community events.

Slow-cooking is the hallmark of a great stew. By simmering ingredients over low heat for an extended period, flavors meld and develop beautifully. A few techniques to keep in mind include:

•Brown your proteins first for a richer flavor.
•Add vegetables gradually to manage their cooking times.

Stew is much more than just a comfort food; it embodies centuries of tradition, cultural identity, and community spirit.

Stews can be quite nutritious, especially when loaded with a variety of vegetables and lean proteins. The slow cooking process not only helps enhance flavors but also allows nutrients to meld together, creating a nutrient-rich meal in one pot. The inclusion of vegetables provides essential vitamins and minerals, while proteins contribute to muscle health and overall satiety.

ALL AMERICAN BEEF STEW
There’s a particular magic that happens when a pot of All-American Beef Stew simmers on the stovetop, especially on a crisp autumn evening.

For the Beef:
2.5 lbs. (approx. 1.1 kg) boneless beef chuck roast, trimmed of excess fat and cut into 1.5 to 2-inch cubes
1/4 cup of all-purpose flour
1 teaspoon kosher salt (plus more to taste)
1/2 teaspoon freshly ground black pepper (plus more to taste)
2-3 tablespoons olive oil or vegetable oil

For the Aromatics & Flavor Base:
1 large yellow onion, chopped (about 1.5 cups)
3-4 cloves garlic, minced
2 tablespoons tomato paste
5 cups of beef broth or stock
2 tablespoons Worcestershire sauce
1 teaspoon dried thyme (or 2 sprigs fresh thyme)
2 bay leaves

For the Vegetables:
4 medium carrots (about 1 lb.), peeled and cut into 1-inch chunks
3 celery stalks, cut into 1-inch pieces
1.5 lbs. Yukon Gold or Russet potatoes (about 3-4 medium), peeled and cut into 1-inch cubes
1 cup frozen peas (optional, add at the end)
1 cup chopped fresh mushrooms (cremini or button, optional)

Prepare Your Ingredients
Before you even think about turning on the stove, prepare all your ingredients.

Beef: Pat the beef cubes thoroughly dry with paper towels. This is crucial for achieving a good sear. In a medium bowl, toss the beef cubes with the flour, 1 teaspoon of kosher salt, and 1/2 teaspoon of black pepper until evenly coated. The flour not only helps with browning but also acts as a natural thickener for the stew.

Vegetables: Chop your onion. Mince the garlic. Peel and chop the carrots, celery, and potatoes into uniform 1-inch pieces. This ensures they cook evenly. If using mushrooms, slice or quarter them.

Liquids: Measure out your red wine (if using), beef broth, and Worcestershire sauce. Have your tomato paste, thyme, and bay leaves ready.

Searing the beef is arguably the most important step for developing deep, rich flavor. This process creates the Maillard reaction, resulting in a beautiful brown crust.

Heat 1-2 tablespoons of olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat until the oil shimmers.

Working in batches to avoid overcrowding the pan (which would steam the beef rather than sear it), add the flour-dusted beef cubes in a single layer.

Sear the beef on all sides until deeply browned, about 2-3 minutes per side. Don’t rush this step. The browned bits (fond) left in the pot are pure flavor.

Once browned, remove the beef from the pot with a slotted spoon and set it aside on a plate. Add more oil if needed for subsequent batches

Now, it’s time to build the aromatic foundation of your stew.

To the same pot (there should be some rendered beef fat and browned bits), add the chopped onion. If the pot seems too dry, add another tablespoon of oil.

Sauté the onion over medium heat until softened and translucent, about 5-7 minutes, stirring occasionally and scraping up any browned bits from the bottom of the pot with a wooden spoon.

Add the minced garlic and sauté for another minute until fragrant. Be careful not to burn the garlic.

Stir in the tomato paste and cook for 1-2 minutes, stirring constantly. Cooking the tomato paste deepens its flavor and removes any raw taste.

This is where the magic of slow cooking transforms the beef into fork-tender morsels.

Return the seared beef (and any accumulated juices from the plate) to the pot.

Pour in the beef broth and Worcestershire sauce. Add the dried thyme (or fresh thyme sprigs) and bay leaves.

Stir everything together. The liquid should mostly cover the beef; add a bit more broth or water if necessary.

Bring the stew to a gentle simmer. Once simmering, reduce the heat to low, cover the pot tightly, and let it cook for at least 1.5 to 2 hours, or until the beef is very tender. The exact time will depend on the cut and size of your beef cubes. Stir occasionally to prevent sticking.

Add the Vegetables
Timing the addition of vegetables is key to ensuring they are perfectly cooked and not mushy.

After the initial 1.5-2-hour simmer, when the beef is almost fork-tender, add the chopped carrots, celery, potatoes, and mushrooms (if using) to the pot.

Stir gently to combine. Ensure the vegetables are mostly submerged in the liquid. If needed, add a little more beef broth or water.

Bring the stew back to a simmer, then cover and continue to cook on low heat for another 45-60 minutes, or until the vegetables are tender and the potatoes can be easily pierced with a fork.

The stew should have thickened nicely from the flour on the beef and the starch from the potatoes.
ENJOY!

Please feel free to email on what you what to know about for a future article at sandra.considine@yahoo.com