Beef (lean stew meat): 85g (3 oz, cubed), Beetroot: 100g (1 medium, peeled and diced), Carrot: 50g (1 medium, diced), Onion: 50g (1/2 medium, diced), Garlic: 3g (1 clove, minced), Tomato paste: 15g (1 tbsp), Water: 120ml (1/2 cup), Red wine: 30ml (2 tbsp, optional), Bay leaf: 1 leaf, Thyme (fresh): 1g (1/4 tsp, chopped), Rosemary (fresh): 1g (1/4 tsp, chopped), Olive oil: 5ml (1 tsp), Whole wheat flour: 5g (1 tsp), Salt and Black pepper: to taste
1. Heat 5ml olive oil in a pot over medium-high heat. 2. Season 85g cubed beef with a pinch each of salt and pepper. Toss with 5g flour to coat. 3. Add the beef to the pot and brown on all sides, about 5 minutes. Remove and set aside. 4. In the same pot, add 50g diced onion and cook until translucent, about 3 minutes. 5. Add 3g minced garlic and cook for 30 seconds. 6. Add 15g tomato paste and cook for 1 minute. 7. If using, add 30ml red wine and cook until reduced by half. 8. Return the beef to the pot. Add 100g diced beetroot, 50g diced carrot, 120ml water, 1 bay leaf, 1g chopped thyme, 1g chopped rosemary, and a pinch each of salt and pepper. 9. Bring to a boil, then reduce heat to low. Cover and simmer for 45-60 minutes, until beef and vegetables are tender. 10. Remove bay leaf before serving. Adjust salt and pepper to taste.
This hearty beef and beetroot stew is a comforting and nourishing choice for menopause wellness. Lean beef provides high-quality protein and iron, which are essential for maintaining muscle strength and supporting energy levels. Beetroot adds vibrant colour and is rich in antioxidants and nitrates, promoting heart health and healthy circulation. Carrot and onion bring natural sweetness and a mix of vitamins, minerals, and fibre that support immune function and digestive comfort. Garlic, tomato paste, and a splash of red wine infuse the stew with rich flavour and beneficial phytonutrients. Fresh thyme, rosemary, and bay leaf add aromatic depth and extra antioxidants, while a touch of olive oil and whole wheat flour create a satisfying, wholesome texture. This stew is warming and uplifting, making nutritious eating enjoyable and supportive during menopause.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
