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Slow Cooked Organic Beef Shanks | WholeLifestyleNutrition.com

A Hearty Stew To Welcome The Arrival Of Fall

 

Fall is finally here! I am welcoming its arrival with something delicious simmering atop the stove all day long, enticing me with its developing aromas wafting throughout the house.

As the hours pass, the alluring scent hints at the intricate flavors building, beckoning dinnertime to hasten its arrival.

Indeed, one of the great components of fall is a hearty stew simmering away and composing its intricate flavors as the hours pass.

Grass Fed Beef On A Budget

 

In case you missed it, yesterday I did a post on grass-fed beef and How We Eat Grass-Fed Beef On A Budget.  One of the most economical cuts when buying grass-fed beef is the shank.

What exactly is a beef shank? It is wonderful, that’s what it is! The shank is found on the leg of a cow, just above the knee.

Slow Cooked Organic Beef Shanks | WholeLifestyleNutrition.com

Although beef shanks are one the most overlooked and unsung cuts of a cow, when they come from a 100% grass-fed cow they are one of the most inexpensive, and nutrient-dense cuts of meat you can buy!

This makes them a great and delicious option for those trying to eat a wholesome diet on a tighter budget.

Why Beef Shanks Are So Nutritious! 

 

The nutrition in beef shanks comes from their composition of bone, connective tissues, and of course actual meat. Bone and cartilage (connective tissues) are rich sources of a great array of minerals.

As beef shanks cook slowly at a low temperature, all of those minerals are extracted and made available to us.

The idea of bones and cartilage may not sound all that appetizing, but they lend to this stew a deep richness; a composition of complex yet harmonious flavors singing from all of those nutrients!

Slow And Steady Does the Trick

 

There is one important thing you need to know when cooking this inexpensive yet rich cut of meat:  it requires time.

Cooking it any less than 6 hours will do it no justice. It must cook all day long in order to transform it from tough and chewy to buttery, luscious, falling-apart goodness!

Time is the necessary ingredient in this dish to unlock all of the flavor and nutrients it has to offer.

Slow Cooked Organic Beef Shanks | WholeLifestyleNutrition.com

Time:  Unlocking Both Flavor and Nutrition

 

Catherine Shanahan of Deep Nutrition explains,

“It is a little-known fact that when a chef talks about flavor, he’s also talking about nutrients. When he says some flavors take time to develop, he’s saying sometimes you have to wait for certain nutrients to be released. Cooking meat slow is the best way to turn an ordinary meal into something extraordinary–in terms of taste and nutrition.”

Catherine Shanahan ~ Deep Nutrition

In other words, as the hours pass, they lend not only better flavor to meat, but more nutrients and minerals are drawn out of the bones and made available to our bodies.

So sit yourself down with a nice glass of wine, and enjoy the process. It makes a difference…it really does!

Slow Cooked Organic Beef Shank | WholeLifestyleNutrition.com

Slow-Cooked Organic Beef Shanks with Onions and Mushrooms

Ingredients

  • 1lb grass-fed beef shanks (3 small or 2 medium shanks)
  • 2Tbs coconut oil
  • salt and pepper
  • 6 cloves garlic, roughly chopped
  • 2 onions, roughly chopped
  • 2 cups dry red wine (cheap is fine! I use $3 Cabernet form Trader Joes)
  • 3 1/2 cups organic or homemade beef broth
  • 2Tbs balsamic vinaigrette
  • 10oz white or Baby Bella mushrooms, quartered

Instructions

  1. Heat coconut oil in iron skillet over medium-high heat
  2. Generously rub beef shanks in sea salt and black pepper
  3. Sear shanks in skillet, 7 minutes each side
  4. Remove shanks, set aside, and lower heat to medium
  5. Add garlic and onions, season with salt and pepper, cook for 15-20 minutes, stirring occasionally, until they begin to brown
  6. Add 1 1/2 cups red wine, and 1 1/2 cups beef broth, season with salt and pepper
  7. Bring to a boil, lower heat to low simmer, stir in 1Tbs balsamic vinaigrette
  8. Return shanks to pan, simmer low, uncovered, for 3 hours (until most of the liquid is reduced)
  9. After 3 hours, add remaining red wine, beef broth, and balsamic vinaigrette; season with salt and pepper
  10. Bring to a boil, then reduce to a low simmer, partly covered, for 4 hours
  11. After 4 hours, gently push on the meat to remove it from the bones
  12. With the back of your wooden spoon, poke the buttery marrow out of the bones into the stew, stir to incorporate
  13. Stir in the mushrooms, cover and simmer for 1 more hour
  14. Serve over creamy polenta, brown rice, or couscous
http://wholelifestylenutrition.com/recipes/maindish/a-recipe-for-slow-cooked-organic-beef-shanks/

About Eryn Lynum

Eryn Lynum lives in Kansas City, MO. She is a wife and mother of two young boys. She began blogging when her family set out on a journey of health in early 2012. They ditched process foods for a diet rich in whole, natural foods. She writes from the perspective of a woman once captive to a fear of food, which led her to suffer from anorexia for several years. Now her greatest fear has turned into one of her greatest passions! She writes on her own blog, From Famine to Foodie, to inspire, educate, and enable others to pursue a fuller life through nurturing their bodies, souls, and families! Visit her blog at www.erynlynum.com


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