Grass fed beef casserole, with vegetables, served with sweet potato mash, kale or cavolo nero & peas.

May 21, 2017 | Lunch / Supper / Mains | 0 comments

Grass fed meat, is free of hormones, pesticides and antibiotics. They are rich in fat-soluble vitamins such as vitamin D which helps support bone formation in a baby and stimulates the production of immune and collagen cells. Grass fed meat also contain valuable fatty acids, important in brain and eye development. The beef also contains vitamin B12 which are essential for healthy red blood cell production. The green vegetables also contain vitamin C, to help fight infection, as well folate which helps with babies healthy cell development and red blood cell production.


Serves 3-4

    • 400g of stewing steak (preferably grass fed) , cut into 1” pieces
    • 1 onion, peeled and diced
    • 140ml beef stock
    • 1 tablespoon coconut oil (or can use olive oil)
    • ¼ bottle red wine
    • 1 tablespoon of tomato puree
    • 4 mushrooms washed and chopped
    • 1 bay leaf
    • 1 celery stick, finely chopped
    • 2 carrots, peeled and chopped into rings.
    • 2 parsnips, peeled and chopped
    • Few sprigs fresh thyme
    • Sea salt
    • Ground black pepper



  1. Pre-heat the slow cooker.
  2. Heat the coconut oil in a large pan over a medium heat.
  3. Season and cook the beef until it’s is browned (about 6-8 minutes). Remove and set aside.
  4. Add the onion and mushrooms to the pan (add more oil if necessary), season and cook until the onions are golden and the mushrooms softened.
  5. Transfer the beef, onions & mushrooms to the slow cooker and add the stock, red wine, bay leaf, celery, carrots, tomato puree, parsnips and thyme.
  6. Season.
  7. Cook with the lid on low for 8 hours.
  8. Serve with a sweet potato mash, kale and peas