I am always looking for easy ways to feed the family healthy nutrient dense foods. I made a slow cooked Osso Buco Stew with Kale and Baharat when my son came home for a visit. I like to feed my family traditional slow cooked nourishing meals that evoke the sense of sight, taste and smell. There is nothing like a slow cooked meal, combining, meat, broth, veggies, onion, and garlic and aromatic exotic spices to create that balance that says YUM and HOME!
And although I was around all day to take in the developing aromas, the assembly took 10 minutes and the cooking happens on it’s own. This is the beauty of a slow cooker or Crock-pot. You don’t have to be home! Sometimes when I’m using my Crock-pot or Le Creuset Enameled Cast-Iron Dutch Oven, my neighbor texts to ask what I am cooking. The amazing smells trickle beyond the walls of my kitchen…
I purchased 3 lbs of Osso Buco. If you do not have grass fed meat where you live consider having it shipped to you. It’s worth the extra effort it takes to make sure you feed yourself and your family well. Grass fed meat is rich with omega 3 fatty acids as well as Conjugated Linoleic Acid (CLA) fats, which are so good for you. Plus it tastes much better and you know you are not getting hormones, antibiotics and other toxins the animal was fed. The bones in Osso Buco contains bone marrow which tastes great but is also good for you. Fossil Farms will ship pasture raised Osso Buco and other meats. GrubMarket will also ship organic and pasture raised meats at a great price. And use the coupon code TriHolistic20 to receive a 20% discount on your first shipment at GrubMarket.
I won’t eat beef unless it is grass fed and I stock my freezer from GrubMarket to last me for a few weeks at a time. I also stock organic grass fed beef bone broth and of course Baharat which adds the distinctive flavor to this dish.
Baharat is Arabic for “spices” and is used extensively in North Africa and the Near East. It is a mixture of paprika, black pepper, cumin, coriander, allspice, cinnamon, clove, cardamom and nutmeg. It is amazing with beef, lamb, chicken, lentils and tomato based sauces. And spices are an excellent way to add pytonutrients and antioxidants to your food. So add them liberally and make sure they are the best quality and fresh.
Mirepoix (pronounced “meer-pwah”) is thebasis of most stews. A mirepoix is a roughly chopped vegetable cut, usually a mixture of onions, carrots, and celery. The traditional ratio is two parts onions, one part carrots, and one part celery. These fall apart and melt in the process of slow cooking which gives the stew the rich complex flavors, and thickens the sauce.
The Ingredients for the Osso Buco Stew
- 3 lbs. Osso Buco with bones
- 2 cups onions, chopped
- 1 cup celery, chopped
- 1 cup carrots, chopped
- 4 garlic cloves, chopped
- 2 cups beef bone broth
- 6 tsp. Baharat (use 2 tsp. per lb. of meat)
- Sea Salt (to taste)
- 1 Luciano kale, chopped
- Italian parsley (for garnish)
Chop the garlic, onions, celery and carrots and place in the bottom of a 7 quart Crock-pot. Place the Osso Buco beef on top. Sprinkle with sea salt. Pour 2 cups of bone broth. Cover and cook for 8 -10 hours on the slow option of your Crock-pot. When the meat falls off the bones and is very soft you are done. About 30 min before meal time add the chopped kale. Serve in bowls with rice cauliflower and fresh Italian parsley.
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