Phytoestrogen Stew

Phytoestrogen Stew

This stew is bursting with flavor, color, and most importantly antioxidants and phytoestrogens. I threw in some flaxseeds because the nutty taste enhances the flavor of this dish, and because they are rich in Omega-3 fatty acids, fibre and lignans. I use a large Dutch oven to cook this on the stove top. You can also use a large wok.

I doubled this recipe (serves 8) because it’s a good one to freeze. It tastes even better the second time around. Heat up the leftover stew, sit back and relax with a glass of red wine.

Ingredients:

5 tbsp olive oil
2 medium cooking onions, diced
2 leeks, diced
3 large carrots, diced (or equivalent)
2 stalks of celery, diced
1 cup cherry tomatoes
1 handful chopped parsley
8 large potatoes cut into more-or-less 2 inch blocks
1 large yellow paprika, cut into chunks
1 cup mushrooms, sliced
4 cloves of garlic
4 tbsps flaxseed

2 lbs stewing beef
2 cups low-sodium, low-fat, no MSG beef stock

Items to add to baggie:

½ cup whole wheat flour
Sea salt to taste
Freshly ground black pepper to taste
2 tsp dried oregano
2 tsp dried basil

Method

Step 1: Wash and prepare all of the vegetables.

Step 2: In a large Dutch Oven heat the olive oil and fry the garlic and onions until soft. Remember to wash the leek (and all your vegetables) extremely well. The leek tends to get sand in all the itsy bitsy parts and is difficult to remove. Add the rest of the vegetables, including the potatoes and the flaxseed. Cook for 5 minutes.

Step 3: In the meantime, place whole wheat flour and all your spices in a large ziplock bag. Close the bag and shake it. Add the stewing beef and shake again until all the meat is coated well.

Step 4: Add the meat to the vegetables. Remove the meat from the bag with your hands or tongs so that you don’t include all the leftover flour.

Cook until the meat is lightly browned. Add the beef stock.Bring to a boil and then reduce to simmer. Stir occasionally. Cook over low heat for another 30 minutes.

You may serve your phytoestrogen stew with bread to lap up all the juice.

To read more about phytoestrogens

Are phytoestrogens safe?

Phytoestrogen supplements

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