A stew in a bubbling kettle conjures up memories of yesteryear. Stew is comforting and gives you a sense of calmness when you eat it, thanks to its simplicity, while also nourishing yourself. 

Regardless of how busy you are at work or if you just need meals prepared for you, you can’t go wrong with making a stew. Think about how easy it is to make a casserole from scratch. Casserole is made with potatoes and meat (ground or shredded) by putting the mixture into a baking dish, then pouring on eggs and baking it; it’s done when you get home from work! The same concept applies to making a stew: letting a cut of meat cook over low heat until it is fork-tender, then cooling it overnight before serving the next day. 

This method of cooking is very easy, can be prepared however you like and will meet all of your nutritional needs. If you want to refuel your body for an entire week of classes or just want something good to eat, this is a great option. 

Ingredients: 

• The Protein: 1.5 lbs of stew meat (cubed) 
• The Base: 2 large carrots, sliced 

○ 1 medium onion, sliced 

○ 2 stalks of celery, chopped 

• The Flavor Boost: 2 tablespoons tomato paste (or tomato sauce) 

○ Salt and pepper to taste 

○ Italian seasoning preferred (dried oregano, basil, rosemary and thyme)

• The Liquid: 

○ 1 tablespoon chicken powder 

○ Water (plus a splash for blending) 

• Optional Add-ins: 

○ Cubed potatoes 

○ Fresh parsley for garnish 

○ A splash of red wine 

Preparation: 

1. Cooking the Meat: In a large frying pan or Dutch oven, add enough oil to coat the bottom of the pan, then cook the protein, seasoning it with salt, pepper and any other seasonings you wish to include. Once cooked through and browned, remove from the pan. 
2. Sautéing the Vegetables: In another frying pan, drizzle some oil, then add the carrots, onions and celery. Cook until the vegetables are soft and the onions are slightly translucent. 
3. Making the Sauce: Once you have sautéed the vegetables, add the tomato paste. Stir to coat the vegetables with the sauce. 
4. Preparation: Blend the paste and sautéed vegetables. Add some liquid to help with blending until smooth and combined.
5. Cooking Meat with Veggies: Add blended veggies to a pan with the meat. Mix in enough chicken broth to cover the meat. 
6. Final Phase: Reduce the heat to low. Cover and cook with the lid on until the meat is tender (approximately 1.5 to 2 hours, depending on the cut). When the meat is tender and the sauce is dark brown, remove from the heat. 

Serving suggestions:

Serve as-is or enhance your dining experience by pairing this flavorful stew with any of the following suggestions: 

• Breads: A warm baguette or piece of sourdough will soak up all of the flavorful broth in your stew, making it even better! 
• Potatoes: For an even more indulgent “meat & potato” experience, add a generous portion of creamy mashed potatoes to the stew before serving. 

● Salad: A light salad dressed with a lemon vinaigrette will provide contrast to the stew’s heavier flavors, giving your palate a little something that is going to be a lighter counterpoint to the meal’s density.