Beef Stew

Autophagy activators: SA, SP, PO, SM, VIT

Makes 4 servings • Prep time: 15 minutes • Cook time: 2 hours

This stew makes a hearty winter dinner and is a great dish to freeze for an easy lunch on High days. If using fresh tomatoes, leave the skins on to receive more of the antioxidant lycopene. Otherwise, canned tomatoes are perfectly acceptable, just opt for a BPA-free can.

• 2 tablespoons tea seed oil
• 1 ½ pounds boneless chuck steak
• 2 tablespoons sea salt
• 2 tablespoons freshly ground black pepper
• 1 medium onion, diced
• 2 carrots, chopped into large chunks
• 6 garlic cloves, minced
• ½ teaspoon dried oregano
• ½ teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1 (28-ounce) can crushed tomatoes
• 1 cup low-sodium beef broth
• ½ cup chopped pitted green olives
• ¼ cup capers, drained

1. Preheat the oven to 300°F.

2. In a large Dutch oven, heat the oil over medium-high heat.

3. Season both sides of the beef with the salt and pepper.

4. Sear until nicely browned on all sides, about 2 minutes per side.

5. Add the onion, carrots, garlic, oregano, cumin, turmeric, tomatoes, and broth. Cover and braise in the oven until the meat is fork-tender, about 1 hour 30 minutes.

6. Remove from the oven and stir in the olives and capers. Serve.

Nutritional analysis per serving (¼ recipe): fat 28g, protein 39g, carbohydrate 27g, net carbs 22g