Chianti & Wild Rice Beef Stew

When the weather turns and the skys are full of rainclouds, my appetite reaches out for a rich, hearty stew.  This one is inspired by a 2008 Gabbiano Chianti and all organic meat and vegetables.

Made up a day ahead and allowed to "marinate" brings out all the wonderful alchemy that is stew.  Serve with a nice green salad and you have the perfect balance of vitamins and minerals your body craves.

Servings:  8

INGREDIENTS:

• 4 cups Homemade Beef Stock or distilled water
• 2 lbs Organic, grass fed stew meat
• 1 med. White Onion, chopped
• 4 stalks Celery, chopped
• 1 cup Pearl Onions (look pretty)
• 3 Yam, skin on, chunk chop
• 5 Carrots, skin on, chunk chop
• 4 oz. Ortega Green Chilis, drained
• 15 oz Stewed Tomatos
• 3 tbls Dulce Flakes
• 1 teas Sea Salt
• 1 teas Ground White Pepper
• 1 tbls Nutritional Yeast
• 3 tbls Bragg's Amino Acids
• 1/4 teas Cayenne Pepper
• 2 Bay Leaves
• 10 cloves Garlic, peeled whole
• 1/2 cup Wild Rice
• 2 cups Gabbiano Chianti
• DIRECTIONS:

• In a large stock pot, add stock/water and heat to low boil
• Add stew meat with blood from package, return to simmer for 15 minutes. Stir to blend foam into broth.  Chop all veges, stir them into meat & broth.
• Add all spices, stir and return to simmer for 30-45 minutes.  Veges should be soft but not falling apart.
• Add Chianti, simmer low for another 30 minutes.  Stew meat should be soft chunks
• Add Wild Rice, simmer until the kernals pop open (about 10-15 minutes)
• Serve immediately, or quick cool in shallow pan overnight to allow flavors to meld.

Optional Preparation:  Put all ingredients into large crock pot and cook on low 8-10 hours.  You may need to add additional liquid.

Nutritional Info per serving:

Calories  430  Protein:  29.3 g    Carb: 37.5 g   Fat: 14.8 g   Sugar: 8.9 g   Fiber:  6.9 g

Vitamin A - RAE (mcg)	828.54		700.00		118		%
Vitamin B1 - Thiamin (mg)	0.79		1.10		72		%
Vitamin B2 - Riboflavin (mg)	0.87		1.10		79		%
Vitamin B3 - Niacin (mg)	11.95		14.00		85		%
Vitamin B6 (mg)	1.88		1.50		126		%
Vitamin B12 (mcg)	1.90		2.40		79		%
Vitamin C (mg)	23.77		75.00		32		%
Vitamin D - mcg (mcg)	0.00		15.00		0		%
Vitamin E - Alpha	1.06		15.00		7		%
Folate (mcg)	62.53		400.00		16		%
Minerals
Calcium (mg)	103.70		1,200.00		9		%
Iron (mg)	5.34		8.00		67		%
Magnesium (mg)	83.56		320.00		26		%
Phosphorus (mg)	338.10		700.00		48		%
Potassium (mg)	1,241.23		4,700.00		26		%
Sodium (mg)	456.36		1,300.00		35		%
Zinc (mg)	7.31		8.00		91		%

Omega-3 (g)	0.20
Omega-6 (g)	0.47



How to Increase Absorption of Minerals

All nutrients such as vitamins, proteins, enzymes, amino acids, carbohydrates, fats, sugars, oils, etc. require minerals for proper cellular function. All bodily processes depend upon the action and presence of minerals.

 

Minerals are more important to nutrition than vitamins. Vitamins are required for every bodily biochemical process. However, vitamins cannot function unless minerals are present.

Minerals are needed for healing. Tissue rebuilding occurs more readily when the body has access to the necessary minerals. This is why soaking in water quickly heals wounds, and why, traditionally, health spas are so popular.

Minerals are difficult to absorb into the body. Calcium, for instance, must be taken with vitamins D and C, essential fatty acids and in the proper ratio to magnesium, in order to be digested.

Phytic acid is a substance found primarily in grains, legumes, nuts, and seeds that inhibits your absorption of minerals. People who rely on these foods for iron, magnesium, calcium, or zinc can improve their mineral status by using a simple kitchen technique of soaking.

Why soak nuts, grains and seeds?

1. To remove or reduce phytic acid.

2. To remove or reduce tannins.

3. To neutralize the enzyme inhibitors.

4. To encourage the production of beneficial enzymes.

5. To increase the amounts of vitamins, especially B vitamins.

6. To break down gluten and make digestion easier.

7. To make the proteins more readily available for absorption.

8. To prevent mineral deficiencies and bone loss.

9. To help neutralize toxins in the colon and keep the colon clean.

10. To prevent many health diseases and conditions.

“Soaking allows enzymes, lactobacilli and other helpful organisms to break down and neutralize a large portion of phytic acid in grains. Soaking in warm water also neutralizes enzyme inhibitors, present in all seeds, and encourages the production of numerous beneficial enzymes. The action of these enzymes also increases the amount of many vitamins, especially B vitamins. During the process of soaking and fermenting, gluten and other difficult-to-digest proteins are partially broken down into simpler components that are more readily available for absorption.”

Recipe of the Week - Roasted Shitake Leek Soup

Roasted Shitake Leek Soup

This past week, after making it thru most of the winter healthy, I came down with a chest cold.  Not one to head to the medicine cabinet for relief, I choose to infuse my body with nourishing soups. 

Shitake Mushrooms are one of my favorite powerhouse ingredients for soup.  Modern research has indicated shiitake mushroom may stimulate the immune system, possess antibacterial properties, reduce platelet aggregation, and possess antiviral properties, possibly through antiviral agents known as proteinase inhibitors.  Lentinan, a compound isolated from shiitake, is used as an intravenous anticancer agent in some countries.  Studies have demonstrated lentinan possesses antitumor properties, and clinical studies have associated lentinan with a higher survival rate, higher quality of life, and lower recurrence of cancer.  Like all mushrooms, shiitake mushrooms can produce high amounts of vitamin D upon exposure to sunlight or UV light.

Ingredients:

8 cups Mineral Broth

2 Leeks, (about 2 cups) sliced thin

4 cups Shitake Mushrooms, chopped

5 medium Carrots, sliced

2 tbls Exra Virgin Olive Oil

1 teas Chinese 5 Spice

1 teas Tumeric

1/4 teas Cayenne

1 lb. Aidell's Chicken Apple Sausage, diced

2 medium Apples, diced

1 teas Sea Salt

1 teas Ground Pepper

Heat Mineral Broth in a large stock pot.  Saute leeks in olive oil until limp, add to hot stock.  Roast shitake mushrooms in large skillet over high heat until light gold, add to hot stock.  Bring stock to low boil for a few minutes, then reduce heat.  Add remaining ingredients, simmer low for 1 hour, stirring occasionally. You can add a cup or two of hot water once the soup has reduced down a bit.

Servings:  10-12

Thankfully, after a couple of bowls of his savory soup, a good rub of doTERRA oregano essential oil and plenty of rest, I'm almost as good as new!