BEEF STEW

Beef Stew

2 to 2.5 pounds grass fed Top Sirloin steak.  Cut away fat and cube

1 large organic red onion cut into large square pieces

1 small to medium organic turnip.  peel and cut into 1/2 inch cubes

6 to 8 small organic red potatoes, cleaned and cut into cubes

3 to 4 organic Large carrots.  peel and cut into thick discs

1 can organic whole peeled tomatoes

1 small can organic tomato paste

1 large box of organic beef broth

1/2 to 1 cup cut organic green beans

1 cup organic peas

1 TBSP organic butter

1 TBSP organic French thyme

1 TBSP organic broken leaf oregano

1/2 tsp fresh ground pepper

1 tsp sea salt

1 TBSP organic sugar

5 to 6 cloves fresh minced garlic

Sear the steak in a pan, let cool and reserve drippings

Place all ingredients(except green beans and peas) in crock pot and mix.  Fill with beef broth until all are covered.

Make a roux with 1 TBSP organic cornstarch and 1/2 cup of water.  mix and add to thicken sauce.  Can also use arrowroot starch

Cook on high for 6 hours.  Add the green beans in the last hour. Add the peas in the last 15 to 30 minutes.

karen

Karen Redmond received her undergraduate degree from Michigan State University and a Masters Degree of Science in Health and Fitness Promotion from Marymount University. She has been working in the health and fitness field for 20 years. She is a Master CHEK Practitioner and Holistic Health and Lifestyle Coach. Currently she is studying with Guy Voyer, D.O. studying Osteopathy in the Soma Training and Soma Therapy and ELDOA Programs. Karen is the owner of North Shore Smart Bodies located in Northbrook, Illinois. Specializing in corrective exercise, holistic lifestyle and nutrition coaching, she sees a wide range of clients including those with orthopedic injuries and back pain. Karen enjoys working with runners and endurance athletes of all levels and all distances. She does blood lactate threshold testing, gait analysis and a musculoskeletal evaluation on all clients. Karen then develops a customized program with myofascial stretching, ELDOAS, stability and strength training. She also works with pre/post natal clients, golfers and other athletes. Karen is a competitive runner and enjoys racing distances from 5k to half marathons.

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