Caribbean Beef Stew

    MAKES: 6 servings
    PREPARATION TIME: 20 minutes
    COOKING TIME: 4 hours
    There’s nothing boring about this hearty Jamaican-style beef stew. Garlic, ginger, chile, and allspice put a spring in its step, and it’s full of low-carb vegetables, too. Try it over Cauli-Rice, or with a mess of leafy greens.

    2 pounds (900 g) beef chuck steak
    3/4 teaspoon fine sea salt, or to taste
    Ground black pepper
    2 tablespoons (30 g/1.1 oz) ghee or other healthy cooking fat, divided
    1 small (70 g/2.5 oz) yellow onion, chopped
    2 cloves garlic, minced
    1-inch piece (6 g/0.2 oz) ginger, finely chopped
    1 small (14 g/0.5 oz) red chile pepper, chopped
    2 cups (480 ml) bone broth or water
    1 cup (240 g/8.5 oz) canned diced tomatoes
    2 tablespoons (30 ml) coconut aminos
    1 tablespoon (7 g/0.2 oz) paprika
    2 bay leaves
    1/4 teaspoon allspice
    1 medium (120 g/4.2 oz) red bell pepper, sliced
    11/2 cups (174 g/6.1 oz) diced pumpkin
    1 medium (200 g/7.1 oz) zucchini, diced
    2 tablespoons (8 g/0.3 oz) freshly chopped cilantro, parsley, or spring onion for garnish
    Suggested side: cauli-rice (shown here) or shirataki rice (shown here)


    Preheat the slow cooker. Cut the beef into large (about 11/2-inch/ 4-cm) chunks, and season with salt and pepper. To brown the beef, grease a large heavy-based saucepan or Dutch oven with half of the ghee. Cook the beef in batches until browned on all sides and transfer to the slow cooker.
    Grease the saucepan with the remaining ghee. Add the onion and cook over medium-high heat for 5 to 8 minutes, until lightly browned. Add the garlic, ginger, and chile pepper, and cook for 1 to 2 minutes. Pour in the bone broth to deglaze the saucepan, scraping the browned bits off the bottom. Pour into the slow cooker over the browned beef. Add the tomatoes, coconut aminos, paprika, bay leaves, and allspice. Combine with a spatula, cover with a lid, and cook on high for 4 hours.
    After 2 hours of cooking, mix in the red pepper, pumpkin, and zucchini. Cover with a lid and cook for another 2 hours. Garnish with fresh herbs, and serve with cauli-rice (shown here). To store, let it cool, and refrigerate for up to 4 days or freeze for up to 3 months.
    Total carbs: 8.6 g / Fiber: 2 g / Net carbs: 6.6 g / Protein: 31.7 g / Fat: 33.4 g / Energy: 464 kcal
    Macronutrient ratio: Calories from carbs (6%), protein (28%), fat (66%)