Vegetabl e-Loaded Beef and Barley Stew

Ingredients
1 large sweet onion, chopped
1 green bell pepper, seeded and chopped
2 carrots, peeled and sliced
2 parsnips, peeled and sliced
2 ribs celery, sliced
1 1⁄2 pounds (680 g) stew beef, cubed
4 cups (940 ml) beef stock (try Bone-
Strengthening Beef Stock and add
1⁄2 teaspoon salt)
1 can (14.5 ounces, or 406 g) diced tomatoes,
undrained
1⁄4 cup (60 ml) Burgundy wine
1 teaspoon sweet paprika
1 teaspoon dried oregano
1 teaspoon dried basil
3⁄4 teaspoon each salt and cracked black pepper
12 ounces (335 g) fresh green beans, sliced into
1 1⁄2-inch (4 cm) pieces
3⁄4 cup (150 g) pearl barley


Combine the onion, bell pepper, carrots, parsnips, celery, and stew beef in
the slow cooker.
Pour the stock and tomatoes over all and add the wine, paprika, oregano,
basil, salt, and pepper, cover, and cook on low for about 4 hours. Add the
green beans and barley and cook for 2 more hours, or until the beef and
barley are cooked through and tender.
Yield: 8 servings
Per Serving: Calories 296.5; Calories From Fat 41.4; Total Fat 4.7 g; Cholesterol
0 mg; Sodium 670.5 mg; Potassium 1,223.3 mg; Total Carbohydrates 39.9 g;
Fiber 10 g; Sugar 8.9 g; Protein 25.4 g

Clean Loaded Sloppy Joe with a Kick

Ingredients
1 pound (454 g) leanest ground beef
1 yellow onion, finely chopped
6 cloves garlic, crushed and chopped
1 red bell pepper, cored, seeded, and finely
chopped
1 jalapeño pepper, seeded and minced
1 chipotle pepper in adobo sauce, minced
1 can (14 ounces, or 392 g) black beans, drained
and rinsed
1 can (14 ounces, or 392 g) fire-roasted diced
tomatoes, drained
1 can (14 ounces, or 392 g) tomato sauce
1 1⁄2 tablespoons (30 g) blackstrap molasses
1 1⁄2 tablespoons (23 ml) apple cider vinegar
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon chili powder (use ancho chile
powder, if you have it)
1 teaspoon salt
1⁄2 teaspoon ground allspice

In a large skillet over medium-high heat, combine the beef and onion and
cook until the meat is completely browned, no pink remaining, about 6
minutes. Add the garlic and cook, stirring frequently, for about 1 minute.
Drain any excess oils and transfer the contents to a slow cooker.
Add all the remaining ingredients and stir well to combine. Cover and
cook on high for 3 to 4 hours, or on low for 5 to 6 hours, or until the vegetables
are tender.
Yield: 6 servings
Per Serving: Calories 260.8; Calories From Fat 40.2; Total Fat 4.5 g; Cholesterol
46.9 mg; Sodium 924.8 mg; Potassium 1,236.2 mg; Total Carbohydrates 31.4 g;
Fiber 9.2 g; Sugar 8.4 g; Protein 23 g

Real Deal Beef Stew with Orange and Clove

Ingredients
1 red onion, left whole, peeled
8 whole cloves
1 pound (454 g) baby carrots
3 large parsnips, peeled and sliced
1 sweet onion, chopped
1 1⁄2 pounds (680 g) leanest chuck (shoulder
roast), cut into 1 1⁄2 to 2-inch (4 to 5 cm)
cubes
3⁄4 teaspoon salt
1⁄2 teaspoon cracked black pepper
1 can (14 ounces, or 392 g) sliced stewed
tomatoes, drained
1 cup (235 ml) beef broth (or 1 cup [235 ml]
water with 2 teaspoons [10 g] organic beef
Better Than Bouillon)
2 tablespoons (40 g) blackstrap molasses
1 1⁄2 tablespoons (23 ml) apple cider vinegar
3 cloves garlic, crushed and chopped
2 teaspoons orange zest
1 teaspoon ground coriander
1⁄4 teaspoon ground cinnamon
1⁄3 cup (50 g) raisins

Stud the red onion evenly with the cloves and place it in the cooker. Add
the carrots, parsnips, and sweet onion.
Season the beef cubes with the salt and pepper and place on top of the
veggies. Pour the tomatoes over the beef. In a medium-size bowl, whisk
together the broth, molasses, vinegar, garlic, zest, coriander, and cinnamon
and pour over all.
Cook on high for 3 to 4 hours, or on low 5 to 6 hours, until the vegetables
and beef are tender. Add the raisins during the last 30 minutes of
cooking time. Remove the studded red onion before serving.
Yield: 6 servings
Per Serving: Calories 698.2; Calories From Fat 358.4; Total Fat 39.8 g;
Cholesterol 116.8 mg; Sodium 747.6 mg; Potassium 1,441 mg; Total
Carbohydrates 53.7 g; Fiber 11.3 g; Sugar 20.9 g; Protein 33.3 g

High-Protein Two-Bean ’n Sirloin Tip Chili

Ingredients
2 pounds (908 g) leanest sirloin tip
1 teaspoon salt, divided
1⁄2 teaspoon cracked black pepper
2 1⁄2 tablespoons (38 ml) olive oil, divided
2 large Vidalia onions, chopped
1 large red bell pepper, seeded and chopped
1 jalapeño pepper, seeded and finely chopped
6 cloves garlic, minced
3 tablespoons (23 g) chili powder
3⁄4 teaspoon ancho chile pepper
(or use cayenne pepper)
1 1⁄2 teaspoons ground cumin
1 teaspoon dried oregano
2 cups (470 ml) beef broth
1 1⁄2 cups (353 ml) Corona beer (or other
lager-style beer)
1 can (14.5 ounces, or 406 g) tomato purée
1 can (14.5 ounces, or 406 g) fire-roasted
tomatoes, undrained
1⁄3 cup (90 g) tomato paste
1⁄3 cup (47 g) dried polenta (coarse ground
cornmeal)
1 can (15 ounces, or 420 g) white kidney beans,
drained and rinsed
1 can (15 ounces, or 420 g) red kidney beans,
drained and rinsed
1 teaspoon Sucanat
1⁄2 cup (50 g) chopped scallion
1⁄2 cup (8 g) chopped fresh cilantro

Trim any visible fat from the meat and cut into bite-size pieces. Season the
meat with 1⁄2 teaspoon of the salt and the cracked pepper. Heat 1 tablespoon
(15 ml) of the oil in a large skillet over medium-high heat and brown the
meat on all sides. Transfer the meat to the slow cooker.
Reduce the heat to medium, add the remaining 11⁄2 tablespoons (23 ml)
oil, the onions, bell pepper, and jalapeño pepper to the pan and cook for 5 to
7 minutes, until the onions are soft and translucent. Add the garlic, chili
powder, chile pepper, cumin, and oregano and cook, stirring constantly, for
1 minute.
Transfer the pan contents to the slow cooker. Add the broth, beer, tomato
purée, fire-roasted tomatoes, tomato paste, and polenta to the mixture
and stir gently to mix well.
Stir in the beans, Sucanat, and remaining 1⁄2 teaspoon salt and mix
well. Cook on high for 5 hours, or on low for 8 to 9 hours, until the meat
is tender and the sauce is thick. Stir in the scallion and cilantro just
before serving.
Yield: 12 servings
Per Serving: Calories 349.8; Calories From Fat 88.2; Total Fat 12 g; Cholesterol
63.5 mg; Sodium 923.1 mg; Potassium 847.5 mg; Total Carbohydrates 31.5 g;
Fiber 8.2 g; Sugar 6 g; Protein 26.4 g

Tangy Tomat o Grass-Fed Pot Roast

Ingredients
1 large sweet onion, quartered
4 medium-size carrots, peeled, halved, and
quartered lengthwise
1 large sweet potato, peeled and coarsely
chopped
2 cups (300 g) peeled, seeded, and cubed
butternut squash
1 can (14.5 ounces, or 406 g) tomato sauce
3 tablespoons (48 g) tomato paste
1⁄4 cup (60 ml) apple cider vinegar
1 tablespoon (11 g) Dijon mustard
4 cloves garlic, minced
2 teaspoons minced fresh ginger
1 tablespoon (15 g) xylitol (or 2 teaspoons
[10 g] Sucanat)
1⁄2 teaspoon each salt and cracked black pepper
1⁄2 teaspoon ground cumin
1⁄2 teaspoon ground turmeric
1⁄4 teaspoon cayenne pepper
1⁄8 teaspoon ground cloves
2 to 2 1⁄2 pounds (910 to 1,135 g) boneless
chuck roast



From Dr. Jonny: Those of you who have been kind enough (or
bored enough) to read all of my introductory notes to what’s now about
four cookbooks’ worth of recipes are probably familiar with my culinarily
deprived childhood. Family dinners in the Bowden household in
Jackson Heights, Queens, were a nice way to bond, but the food . . . well,
not so much. One dish we had all the time, which I really liked, was pot
roast. Now the thing about pot roast in the slow cooker is this: when
you use chuck roast, the extra fat slowly tenderizes the meat, making it
literally “fall apart” tender. But when you use conventional chuck roast,
you’re getting factory-farmed meat with all the toxins (like antibiotics,
steroids, and hormones) that get stored in that fat. The solution? Use
grass-fed meat. The fat is perfectly healthy, the animals aren’t fed all
kinds of chemicals, and you still get that amazingly tender texture and
an even richer taste. This version of pot roast—unlike my mother’s,
bless her kitchen-challenged soul—uses a tangy, flavorful tomato sauce
to jazz up the meat. (The acid in the tomatoes and vinegar is a great tenderizer!)
And the flavors permeate the orange veggies, so rich in compounds
like carotenoids, which act as powerful antioxidants. The veggies
make that sauce so succulent you’ll want to sop up every juicy bite.
Combine the onion, carrots, sweet potato, and butternut squash cubes in a
slow cooker.
In a medium-size bowl, whisk together the tomato sauce, tomato paste,
vinegar, mustard, garlic, ginger, xylitol, salt, pepper, cumin, turmeric,
cayenne pepper, and cloves until well combined.
Place the roast over the vegetables and carefully pour the tomato sauce
over all.
Cook on high for 4 hours, or on low for 6 to 8 hours, until the meat is
tender and cooked through.
Yield: 6 to 7 servings
Per Serving: Calories 473.8; Calories From Fat 286.9; Total Fat 31.8 g;
Cholesterol 90.7 mg; Sodium 686.3 mg; Potassium 1,052.1 mg; Total
Carbohydrates 21.4 g; Fiber 4.4 g; Sugar 9.2 g; Protein 25.7 g