Summer Vegetable Stew (with Beef - or not)

Had a bounty of veggies from the farmer's market and created this dish - a delicious blend of flavors. This dish can be prepared with our without meat. Substitute quinoa, beans or lentils for a vegetarian/vegan dish

Ingredients

  • 1 lb (500 g) ground beef (preferably pastured) - optional. Substitute prepared quinoa, beans or lentils if desired.
  • 1-2 Tablespoons olive oil
  • 1 medium onion diced
  • 3 medium summer squash (zucchini, yellow etc.), diced
  • 1 medium eggplant, diced
  • 1 lb (500 g) green beans, cut into bite-sized pieces
  • 26 - 28oz (750 g) chopped tomatoes (I use a Pomi tetrapak)
  • 1 tablespoon fresh basil (or 1 teaspoon dried)
  • 1 tablespoon fresh oregano (or 1 teaspoon dried
  • 1 teaspoon sea salt (or more, to taste)
  • 1/2 teaspoon ground black pepper (or more, to taste)
  • tomato paste to thicken, optional
  • chopped parsley to garnish, optional

Preparation

In a large pot, heat olive oil and add onion and beef, if using. Saute until the onion is soft and the meat (if including) has starting to brown. Add squash, eggplant and green beans and saute for a few minutes. Add tomatoes and spices (and beans or lentils, if using), cover and simmer for 25-30 minutes, until vegetables are tender. I add tomato paste to thicken and give more tomato flavor. Adjust seasoning as desired. Garnish and serve.

Slow Cooker Pot Roast (Soup)

This started out as a pot roast recipe, but the broth was so good, it really leant itself to a soup - so be it!

  • Small (approx 3 lb / 1.3 kg) lean beef roast (preferrably grass fed)
  • coconut, avocado or olive oil for seering, optional
  • 1 small onion, quartered
  • 6 - 8 large carrots, in large chucks
  • 3 - 4 celery stalks, in large chucks
  • 2 cups (500ml) beef broth or stock
  • 26 - 28 oz (750 g) diced tomatoes (I like Pomi tetra paks)
  • 1 - 2 garlic gloves
  • 1 tsp dried thyme
  • 1 large bay leaf
  • 1 tsp sea salt (or to taste)
  • 1/2 tsp pepper

I like a nice brown coating on a roast, so I sear the beef in coconut oil in a heavy pan on the stovetop, turning each side until nicely browned. This is optional.

Place the onion, carrot and celery in the slow cooker and top with the seared beef. Add the broth, spices and tomatoes.  Cook on low for 7-8 hours or high for 3-4 hours, until the beef is tender and easily shreds. 

 

 

Southern-style Greens, Beans and Ham

Ingredients:

  • 3 bunches of greens (kale, collard, mustard, turnip, beet)
  • 1 ham bone, or piece of ham (I use a portion of leftover spiral-sliced ham - the bit that doesn't spiral.) The amount is up to you - a little, a lot or anything in between.
  • 1 can great northern, pinto (or other bean), rinsed and drained
  • 2 - 3 cups (1/2 - 3/4 liter) vegetable broth or water (I prefer the vegetable broth.  If using water, I'd suggest additional seasoning - 1-2 garlic cloves, onion etc)
  • 12 teaspoon crushed red pepper
  • salt and pepper
  • 1/2 lemon, juiced (optional)
  1. Tear greens into large pieces and discard the thick vein. Add greens to a pot of boiling water. Let boil for about 5 minutes. Drain and Rinse.  NOTE: This step reduces the bitterness of the greens.  If you like bitter tastes, you can skip this. 
  2. Place the ham in a slow-cooker, then add the drained greens, beans, broth or water and seasonings.
  3. Cook on high for 4 hours or low for 6 hours until greens are tender.
  4. Serve with a squirt of lemon juice if desired.