Hearty Phytonutrient-Rich Stew ft. 4MB

April 9, 2025 | by ANNALIISA KAPP

As we shift into a new season, it’s the perfect time to nourish the body with meals that feel both grounding and revitalizing. This Hearty Phytonutrient-Rich Stew offers a vibrant blend of slow-simmered grass-fed beef, roasted root vegetables, and a powerhouse 4-mushroom blend that supports immunity, energy, and overall wellness. Infused with fresh herbs, mineral-rich broth, and antioxidant-packed ingredients, it’s a warming yet balanced dish ideal for those in-between days when you crave something wholesome, hearty, and deeply restorative.

INGREDIENTS

• 1⅓ lbs Grass-fed Stewing Beef, cubed
• 1½ tsp Sea Salt, divided
• 1½ Tbsp Coconut Oil (or ghee for richness)
• 1 Yellow Onion, diced
• 2 cups Cremini Mushrooms, sliced
• 2 cloves Garlic, minced
• 1 Tbsp Tomato Paste (for richness)
• 1 Tbsp Fresh Rosemary, finely chopped
• 1 tsp Dried Thyme
• 2 tsp 4-Mushroom Blend Powder (Lion’s Mane, Maitake, Reishi, Shiitake)
• ½ tsp Turmeric + pinch of Black Pepper (anti-inflammatory support)
• 4 Carrots, peeled and sliced
• 2 Celery Stalks, sliced
• 2 Yams, peeled and cubed
• 3 cups Rutabaga, peeled and diced
• 3 cups Bone Broth, preferably homemade
• 1 cup Crushed Tomatoes
• 1 Tbsp Tamari or Coconut Aminos (umami + mineral support)
• 1 Tbsp Apple Cider Vinegar (for digestion & mineral absorption)
• ¼ cup Italian Parsley, chopped
• Optional: ½ cup Red Wine (for deglazing)

DIRECTIONS

Prep & Roast Veggies (optional but adds richness):
Toss carrots, rutabaga, and yams with a drizzle of oil, salt, and rosemary. Roast at 400°F for 20–25 minutes until golden. Set aside.

Sear the Beef:
Season beef with half the salt. Heat coconut oil in a large pot over medium-high. Sear beef until browned on all sides (about 3 min per side). Remove and set aside.

Sauté Base:
In the same pot, reduce heat to medium. Add onions and mushrooms. Sauté until softened (about 5 mins). Stir in garlic, rosemary, thyme, turmeric + pepper, and tomato paste. Cook 2–3 minutes until fragrant.

Deglaze (optional):
Add wine (or ¼ cup broth) to deglaze the pot, scraping up brown bits — these carry deep flavor.

Simmer the Stew:
Return beef to the pot. Add bone broth, crushed tomatoes, tamari, ACV, and mushroom powder. Stir well. Bring to a boil, then reduce heat to low and cover. Simmer for 1 hour.

Add Veggies & Simmer Again:
Add in roasted (or raw, if not roasting) carrots, celery, yams, and rutabaga with remaining salt. Simmer another 40–60 minutes, until veggies and beef are tender.

Finish & Garnish:
Taste and adjust seasoning if needed. Stir in chopped parsley right before serving for a burst of brightness.

Pro Tips:

• For extra gut support, serve with a spoonful of sauerkraut or a squeeze of lemon.
• This stew freezes beautifully — double the batch for nutrient-packed lunches.