Foods, Uncategorized

Slow Cooked Moroccan Beef Stew

moroccan beef stew

Slow Cooker Moroccan Beef Stew


This stew is typically served with couscous made from high-FODMAP wheat, however quinoa, buckwheat groats, or millet are excellent low-FODMAP stand-ins for couscous. A green salad would be a nice accompaniment, as well.



3 pounds beef chuck roast

4 teaspoons garlic-infused olive oil, divided

1 cup water, divided

2 medium carrots, peeled, cut into ½-inch chunks

1 medium parsnip, peeled, cut into ½-inch chunks

1 cup finely chopped leek leaves

1 teaspoon ground cumin

1 teaspoon ground turmeric

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1 teaspoon salt

½ teaspoon freshly ground black pepper

2 tablespoons packed light brown sugar

14.5-ounce can diced tomatoes, undrained

1 pound cubed sweet potato, skin on, cut into 1-inch pieces


Trim and discard visible fat from the beef, and cut it into 1-inch cubes. In a large skillet over medium-high heat, heat 2 teaspoons of oil. Add half of the beef, without crowding pieces, and allow them to brown on one side without moving. When pieces are dark brown, after about three minutes, turn them over. Brown the beef on another side for 3 to 4 minutes. Remove the pieces from the skillet and set aside. Add ½ cup of water to the skillet and scrape up the browned bits. Add this liquid to the slow cooker. Reheat the skillet with 2 more teaspoons of oil and brown the second batch of beef. Repeat adding water to the skillet, scraping browned bits and adding liquid to the slow cooker.


Add the carrots, parsnip, leek leaves, cumin, turmeric, cinnamon, ginger, salt, pepper, brown sugar, and tomatoes to the slow cooker. Distribute the partially cooked beef in a single layer on top of the vegetables.

Top with sweet potatoes, cover and cook on high for 6-8 hours, depending on your slow cooker. The stew is ready to serve when the sweet potatoes are tender when pierced with a fork. Serve over cooked quinoa or rice.

Ingredient Substitutions and Variations

Replace sweet potato with 4 cups of kabocha squash (1¼ pounds), seeds removed, cut into 1 inch pieces. There is no need to peel it, as the skin is edible.


To make cutting kabocha squash safer and easier, microwave the entire squash on high power for 3 minutes for a 1 ½ pound squash, longer for a larger squash. Test with a large chef knife; the skin should yield to knife but not be too soft. If the squash’s skin resists the knife, continue to microwave it in 1 minute increments.


Place the bottom side down and halve squash slightly to one side of the stem.


Cooking and Serving Tips

Why not start the stew before bed and wake up to a fragrant kitchen? Refrigerate it in the morning and reheat it for dinner.


Health and Wellness Associates


Dr J Jaranson


Diets and Weight Loss, Foods, Uncategorized

Low Carb: Brazilian Shrimp Stew





A delicious, easy to make bowl of soup that is Low Carb, Paleo, and Whole 30 compliant!


Cuisine: Seafood stew

Serves: 6 servings


1½ lbs raw shrimp, peeled & deveined

¼ cup olive oil

¼ cup onion, diced

1 clove garlic, minced

¼ cup roasted red pepper, diced

¼ cup fresh cilantro, chopped

(1) 14 oz can diced tomatoes w/ chili’s

1 cup coconut milk

2 Tbsp Sriracha hot sauce (sambal oelek if you’re whole 30)

2 Tbsp fresh lime juice

salt and pepper to taste


Heat olive oil in a medium saucepan. Saute onions for several minutes until translucent, then add the garlic and peppers and cook for several minutes more. Add the tomatoes, shrimp and cilantro to the pan and simmer gently until the shrimp turns opaque. Pour in the coconut milk and Sriracha sauce (or Sambal Oelek), and cook just until heated through – do not boil. Add lime juice and season with salt and pepper to taste.

Serve hot, garnished with fresh cilantro. Cold beer optional.


If you can’t eat shrimp, you can substitute any mild white fish, or even chicken, for the protein in this recipe and it will taste just as amazing!


Serving size: 1 cup Calories: 294 Fat: 19g Carbohydrates: 5g net Protein: 24g


Please share with family and loved ones.  Call us with your healthcare concerns, especially if you wish to prevent a health condition that may run in your family, or reverse a condition that you already have.


Health and Wellness Associates


P Carrothers




Irish Stew


 Irish Stew has been a favorite stew recipe for Irish-Americans for generations. This lamb stew recipe is so simple to make, and very affordable when using the meaty lamb shoulder chops.
  • 3 lbs lamb shoulder chops, about 6
  • 2 tbsp vegetable oil
  • salt and fresh ground black pepper to taste
  • 1 tbsp butter
  • 1 onion, diced
  • 3 tbsp flour
  • 1 bottle (12-oz) dark beer
  • 3 cups chicken or beef broth
  • 1/2 tsp dried rosemary
  • 3 carrots, cut in large chunks
  • 3 ribs celery, cut in large chunks
  • 1 1/2 lbs small new potatoes, or red potatoes cut in 2-in pieces
  • 1/4 cup chopped green onions


Season the lamb generously with salt and fresh ground black pepper. Add the vegetable oil to a heavy pot on medium-high heat. When it begins to smoke slightly, add the lamb and brown very well on both sides. Do in batches if necessary. Once browned, remove the lamb with a slotted spoon set aside.

Reduce heat to medium, and add the onions; sauté for about 5 minutes, until softened. Reduce heat to medium-low, add the butter and flour, and cook for 2 minutes stirring often. Stir in the beer and broth to deglaze the pan, scraping any brown bits stuck to the bottom. The flour will start to thicken the liquid as it comes to a simmer. Add the rosemary.

Simmer wine for 5 minutes, and then add the rest of the ingredients, except for the potatoes. Add the lamb back in, cover, and simmer on low heat for 1 1/2 hours. Add the potatoes, 1 tsp salt, and continue to cook until the potatoes are tender and the lamb is falling off the bones, about 40 minutes. Remove the bare bones if desired. Stir in the green onions. Taste and adjust seasoning before serving hot.

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Health and Wellness Associates