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–+ servings
Ebonie Garnica

Beef Stew with Caramelized Onions for Full GAPS

A six-serving Full GAPS beef-chuck stew with caramelized onions, homemade chicken meat stock and coconut-flour thickening. Braise covered at 250°F for about 2½ hours, then finish with homemade Dijon and parsley. Made with stock in place of wine; contains dairy-derived ghee.
Print Recipe
Prep Time 5 minutes
Cook Time 3 hours
Total Time 3 hours 5 minutes
Servings: 6 servings
Course: Dinner, Full GAPS
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

  • 2 tablespoons homemade ghee Use the full measured amount for the onions; dairy-derived.
  • 4 yellow onions Thinly sliced.
  • 2 tablespoons fine pure additive-free coconut flour Measure dry flour, not wet pulp or coarse shredded coconut.
  • 2 cloves garlic Minced.
  • 1 teaspoon dried thyme
  • 3 cups prepared homemade chicken meat stock Made ahead from raw meaty chicken parts, then cooked and strained. This is the total liquid for the all-stock variation.
  • 3 pounds beef chuck Trimmed and cut into about 1½-inch pieces; keep this piece size when doubling.
  • 1 tablespoon raw honey
  • 1 tablespoon plain apple cider vinegar This vinegar seasons the stew after you add the prepared stock.
  • 2 bay leaves
  • 2 teaspoons natural mineral salt Plus more to taste after cooking.
  • 1 tablespoon prepared homemade alcohol-free Dijon mustard Measure finished mustard; stir in after braising.
  • 1/4 cup flat-leaf parsley Chopped; stir in the full measured amount after braising.

Equipment

  • Large Dutch oven or heavy ovenproof pot with fitted lid Use a suitable covered pot with room for the beef, onions and liquid; check the oven safety of its lid, handles and knob.
  • Wooden spoon For frequent onion stirring and scraping browned bits without damaging enamel.
  • Measuring cups and spoons Measure finished stock, ghee and mustard.
  • Knife and cutting board Keep the beef pieces about 1½ inches; slice the onions thinly.
  • Oven mitts and heat-safe pot rest The pot and lid remain hot after leaving the oven.
  • Suitable covered containers Cool promptly and refrigerate any stew being saved.

Method
 

  1. Have the prepared stock, ghee and Dijon ready. Set an oven rack in the middle-low position and preheat to 250°F. Trim the chuck and cut it into about 1½-inch pieces; thinly slice the onions, mince the garlic and chop the parsley.
  2. Heat all the selected ghee in a large Dutch oven over medium-low heat. Add the onions and stir frequently until they release liquid, about 10 minutes. If the bottom browns too quickly, push the onions aside, add a small splash of water and scrape up the browned bits. Continue for about 15 minutes more, until the onions are softened and caramelized.
  3. Stir in the selected coconut flour and cook for 1 minute. Make a well in the center of the pot, add the garlic and dried thyme, and cook for about 45 seconds, until fragrant.
  4. Add the total selected chicken meat stock and scrape the bottom of the pot as you stir. Add the beef, honey, cider vinegar, bay leaves and measured salt. Bring to a boil. There is no separate beef-searing step.
  5. Cover with the fitted oven-safe lid and transfer the pot to the 250°F oven. Braise for about 2½ hours, until the beef is fork-tender. Handle the pot and lid with oven mitts. If the beef still resists the fork, continue the covered braise until tender.
  6. Remove the bay leaves. Stir in the prepared Dijon and all the chopped parsley. Taste and add more salt if needed. Serve the beef, onions and gravy together in the selected number of portions.

Notes

Full GAPS after all ingredients are introduced and tolerated, not an early Intro stew. Contains dairy-derived ghee, coconut and mustard. No egg or tree-nut ingredients; not labeled dairy-free.
Use three cups total chicken meat stock at 1×. That is the entire measured braising liquid, including the stock used in place of wine. At 2× use six cups altogether.
Use the finished homemade chicken meat stock and ghee. Prepare them before starting the stew, then measure the finished stock and strained ghee.
Use fine pure additive-free coconut flour as the dry thickener at the selected amount. It cooks with the onions for 1 minute. Wet coconut-milk pulp and coarse shredded coconut thicken differently from fine dry flour.
Cook the onions about 10 minutes to release liquid, then about 15 minutes more to caramelize. All the selected ghee goes into this stage. The optional small splash of water loosens early browning; it is not another measured cup of braising liquid.
Stir prepared alcohol-free Dijon and the full chopped parsley into the finished stew, after the braise. The regular homemade Dijon is another recipe; it contains uncooked wine and is not alcohol-free.
Plan about 5 minutes of preparation and 3 hours of cooking, or 3 hours 5 minutes overall once the ingredients are ready. The covered oven stage is about 2½ hours within that cooking estimate. Allow more time for slicing/trimming or making components. Use fork tenderness rather than the clock alone.
At 2× make twelve servings in two original-size batches or enough suitable covered pots. Keep the same beef piece size and tenderness check; do not automatically double the oven time or overfill one pot.
Make up to two days ahead if desired. Cool promptly in suitable containers, cover and refrigerate. Reheat on the stove, stirring until the beef and gravy are hot throughout.

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