Slow Cooked Chuck Steak Ragu with Vegetables and Pumpkin Gnocchi
Winter is all about slowing it down. Slow cooking is great for hands off time in the kitchen and letting the slow cooker do the work for you. If there is any kitchen investment one should make, a slow cooker can really help busy people with busy lives eat well, more consistently. Slow cooked meats are gentle on our digestion, easier to absorb nutrients and perfect for anyone really, but beneficial for people who suffer from any digestive issues or disorders.
Chuck steak is a reasonable cut of meat and a perfect way to eat organic and make that meal go further. This meal serves 4-5 people making it $2.80 per head. Chuck steak is fabulous to slow cook with, it has striations of fat throughout which makes the results that much tastier. Did you know that research found that organic beef is richer in omega 3 than grain fed. Omega 3 is a brilliant anti-inflammatory which can help a multitude of functions in our body. Omega 3 is known as natures “Panadol”. Combine this with an array of nutrient rich vegetables; carrots (rich in beta carotene, great for immunity, skin and eye health), celery (can help with high blood pressure due to potassium content, fibre for digestion, folate for birth defects) , onions (anti-viral, anti-bacterial, anti-fungal properties, rich in antioxidant quercetin which can help with allergies, good source of fibre for your gut), , tomato (when cooked great source of lycopene brilliant for prostate health) and Tuscan kale (member to the cruciferous family; supports the liver, fibre for digestion), which are available most of the year around. A perfect winter warmer served on a bed of pumpkin gnocchi.
Recipe created and written by Clinical Nutritionist Rosie Eyre of By Rosie
Serves 4-5 people
Takes 30 minutes to prep with 6h of slow cooking chuck steak
Ingredients:
For the beef ragu:
850g beef chuck, whole
2 carrots, diced
2 celery stick, diced
1 red onion, finely sliced
½ cup tomato paste
4 garlic cloves, minced
1 tbsp smoked paprika
1 star anise
2 bay leaves
½ cup red wine (or ½ cup water with 2 tbsp red wine vinegar)
1 cup bone broth
150g Tuscan kale, finely chopped
To season with:
2 tsp honey
2 tsp salt
2 tsp soy (optional)
pepper
To serve with:
750g pumpkin gnocchi or can sub in for normal gnocchi or lentil pasta or potatoes (mashed of soft boiled)
1 bunch of parsley, finely chopped
finely grated parmesan (can use nutritional yeast if dairy-free)
Method:
- Prep the vegetables and meat for slow cooking; in the slow cooker add the chuck steak, paprika, garlic and tomato paste, rub the steak in these ingredients until all covered. Add onion, celery and carrots, star anise, bay leaves, red wine, broth, mix to ensure all is combined. Turn heat to high on slow cooker, cook for 6 hours. Flip the chuck steak half way through.
- Add the Tuscan kale; once chuck steak is cooked through and falling apart when touched. Transfer contents of slow cooker (try to remember to remove bay leaves and star anise) to a large frying pan, turn on medium heat and simmer off excess liquid for 15 minutes, season to taste by adding honey, salt and good pinch of pepper, if would like slightly more salty add in optional tamari/soy for extra flavour. Add Tuscan kale and cook until wilted.
- Cook gnocchi; whilst beef is simmering off excess liquid, bring a large saucepan of water to the boil, cook gnocchi according to instructions (usually when they float to the top).
- Serve up; in a large serving bowl add gnocchi top with beef ragu, sprinkle in parsley and parmesan
