Crock Pot Beef Stew for low FODMAPs Diets

Over the years, I’ve been perfecting this stew with the help of my good friend Merav Hoffman. It’s our traditional Arisia Saturday lunch, and this year I think we finally got it.

 

Ingredients:

  • Flanken. This is a cut of beef short rib that is a cross section of the whole piece, with wee pieces of bone studding the length. It should be heavily marbled with fat.
  • Carrots.
  • Butternut Squash
  • Turnips/Rutabaga (whatever is cheap at your grocery store)
  • Tabatchnik beef broth. This is the only store bought beef broth that is both kosher and safe for someone on a low FODMAPs diet. In theory you could use a homemade broth or stock, but I don’t love anyone enough to keep both chicken and beef stock on hand. If you don’t need nearly all alliums eliminated from your diet, you can use Manischevitz or Osem. In a pinch you can use water, but it won’t taste nearly as good.
  • Canola oil
  • Various seasonings

Directions:

  • Peel and chop all of your veggies into small chunks. If you were smart, you bought peeled and cut butternut squash.
  • Cut the long pieces of flanken into small chunks. Each chunk should have no more than one piece of bone in it. Some pieces may have no bones.
  • Get your biggest heavy bottom sauté pan or skillet. Heat a few teaspoons of canola oil in it.
  • Brown the pieces of flanken on both sides. Remove to your crock pot.
  • Deglaze your pan with some of the beef broth and dump this in the crock pot with the veggies and meat.
  • Add your herbs and spices. At minimum there needs to be salt and pepper.
  • Pour in your liquid until it’s about 3/4 – 5/6 the way up the side of the crock.
  • Set your crock pot to low and cook for 8 hours at minimum. Overnight is best. You’ll know it’s done when the house smells like really good meat.
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