Spicy Hot Beef Stew & Crusty Iron Skillet Cornbread

Spicy Hot Beef Stew

¼ cup of extra virgin olive oil
½ sweet onion, chopped
1.5 lbs lean sirloin roast cut into chunks, dusted with flour
5 medium carrots cut into large pieces
4 medium red potatoes cut into quarters or smaller
2 cups beef broth
1 15 oz can tomato sauce
1 tsp. sea salt
1 tsp. crushed red pepper (add more for spicier stew)
1 cup red wine*

Directions: In large skillet, sauté onion in olive oil on med-low temp. When onion is translucent looking (about 10-15 minutes) add flour-dusted beef. Continue sautéing and turning beef until meat is lightly browned on all sides. Then add broth, potatoes, carrots, tomato sauce, salt and pepper. Simmer for 2 hours.

*Red wine is optional; it contains tannin and will impair absorption of non-heme iron. The alcohol content will evaporate with cooking.


Crusty Iron Skillet Cornbread

½ stick of butter
1 cup plain corn meal
1 cup plain all-purpose flour
4 tsp. aluminum-free baking powder
¼ tsp. baking soda
1 tsp. sea salt
1 egg (lightly beaten)
1½ cups whole buttermilk

Directions: In 425 degree oven, melt ½ stick of butter in an iron skillet.

Prepare dry ingredients in one bowl, wet ingredients in another. When butter is melted (take care not to scorch butter), quickly mix wet ingredients with dry ingredients. Do not over stir. Remove hot skillet from oven and pour melted butter into batter. Stir until butter is mixed into the batter; pour into hot skillet. Bake 30-35 minutes until top is browned.

Get Your Iron UP↑: Enjoy your meal with a Vitamin C-rich beverage to enhance iron absorption.

Get Your Iron DOWN↓: Enjoy coffee or tea with the meal and a slice of Cheddar cheese on your cornbread to block iron absorption. Prepare cornbread in a glass or metal pan.

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