Fall is in the air. This is an easy stew to make and use vegetables right from the garden. The stew smells delicious simmering and it is great for weekends or a crew of harvesters. I like to serve it with fresh bread, a coleslaw salad, pickles, and freshly sliced cucumbers. We still have lots of cucumbers in the garden, and they are in season right now in the grocery stores, so the price is really good for them. I just buy the bags of shredded cabbage and stir in some mayonnaise for a super quick after-work coleslaw salad.
There is more onion in this recipe than usual, and it really makes the stew full of flavour. The good news about cooked onions is that they retain the beneficial nutrient, quercetin, undamaged by the heat. Quercetin is a flavonoid that may inhibit the growth of certain cancers. Quercetin has been shown to lower bad cholesterol and raise good cholesterol. Onions are a natural source of quercetin and chromium, which assists in blood sugar control. Both onions and garlic contain sulfur compounds that work to detox our bodies by binding to heavy metals such as lead, mercury and cadmium and then escorting them out of the body. Properties of nutrients in the onion also include being protective of the cardiovascular system.
Studies have shown that regular consumption of carrots reduces the risk of cardiovascular disease, glaucoma, Alzheimer’s, and colon cancer. Carrots also appear to decrease the risk of lung cancer among smokers. Carrots contain antioxidants and are an excellent source of vitamin A, vitamin K, and a host of other vitamins, minerals and nutrients.
Potatoes are a natural source of lipoic acid, vitamin C, and vitamin B6 which are necessary fuel (co-factors) for a multitude of enzymatic reactions that are needed in the body. Recent research by scientists in the UK has found a substance called kukoamines in potatoes. Kukoamines and lipoic acid are natural blood pressure-lowering compounds. Potatoes also contain vitamins B3, B5, potassium, and manganese. If you use store-bought potatoes, be sure to peel them as they are chemically sprayed to prevent sprouting. If you are using fresh garden potatoes, you can scrub them and cut them up retaining the skin. This recipe is sure to turn the simplest of humble ingredients into a savory and delicious bowl of health.
2 pounds of hamburger, beef or
3 cups of chopped onion, divided
3 cups of chopped carrots
4 cups chopped potatoes
2-3 cloves of garlic finely chopped
Sea salt and pepper to taste
Cook the hamburger in 2-3 cups of water. Once the meat is cooked add two cups of onions, garlic, carrots, and potatoes. Add enough water to cover all the vegetables. Cook until almost done then add the remaining onions and cook until the onions are softened. Season with sea salt and pepper to taste.