Grandma's Versatile Stew

Notes

• This was designed to be more ‘heart smart’ than a standard beef stew while also being adaptable to Keto/Low Carb diets.
• It’s even flexible enough to adapt to a vegan diet.
• Ingredients were selected to avoid common ‘filler foods’ that are nutritious but feature heavily in western diets day to day. Kind of a ‘get outside the go to foods’ style recipe.
• Options for using ‘go to foods’ are included for completeness.
• Spicing option left intentionally open-ended. Adjust to your preferences.

Main Protein

Pick ONE

• Pork shoulder, cubed + Diced chicken livers (Careful with the liver, less is more)
• Legumes (ie various beans) + Shredded Leafy, Dark Greens (ie. Spinach, Kale)

Main Filler

Pick ONE

• Acorn squash
• Potato (Standard Stew, don’t use this again below)
• Butternut Squash
• Sweet Potato (Standard Stew+, don’t use this again below)
• Legumes (don’t pick this if picking legumes above)

Accent Filler

Pick ONE

• Peas + Lentils + Parsnip
• Peas + Lentils + Turnip
• Peas + Lentils
• Peas + Potato
• Peas + Sweet Potato
• Peas

Thickening Agent

Pick ONE

• Mashed/Pureed Avocado (Neon green stew warning)
• Arrowroot (Healthier than flour/corn starch, same effect)
• Flour
• Corn starch
• Other options not listed

Spices

Add according to taste

• Thyme/Rosemary/Oregano/Similar
• Mustard powder
• Peppercorns
• Ground pepper

Work In Progress Notes

Attempt 1

Notes

• The pork was a little too overdone but was still mostly firm
• Added too much water / lentil and it quickly turned to wallpaper paste
• Overcooked turnip / acorn squash so they were mush
• Spicing was on point and flavorful
• Needs less overall cook time
• Needs less lentil

Ingredients

• 2 lbs pork shoulder (aka: pork butt)
• 4oz chopped liver (beef, calf, chicken)
• 1 acorn squash
  • 1" cubes
• 5 turnips
  • 1" cubes
• Fresh thyme (to taste)
• Fresh oregano (to taste)
• 2 minced garlic cloves
• Peppercorns

Instructions

1. Brown pork
2. Add liver
3. Add garlic, cook until fragrent
4. Add 160z water to pan
5. Add oregano
6. Add thyme
7. Bring to boil
8. Simmer 1 hour
9. Add turnip
10. Add squash
11. Simmer 45 minutes
12. Add 2 cup split red lentil
13. Add 1 cup water
14. Simmer 30 minutes