Healthy meals for the Fall season, in this post I'll focus on my condition, high blood pressure. So we'll keep it all on the low fat, low sodium wave, keeping our weight down, and our pressure close to the normal, you know at least the 120/70 range or something like that.
I'm gonna make a simple beef stew, and here are the ingredients.
2 lbs. of Chuck cubed
2 tbsp. veg. oil
1 cup all purpose flour
1 large carrot sliced 2 inches
2 medium russet potatoes cubed
1/2 cup celery tops chopped
2 cups of beef broth low sodium
1 cup of light beer
1/2 tsp. rosemary
1 tsp. white pepper
1/3 tsp. sea salt
Preheat a large enough saucepan (stainless steel) over medium high heat.
In a bowl, dredge the cubed beef with all purpose flour.
Add oil into pan, heat up a minute, and then brown the cubed beef until brown and the juices start to come out.
Add in the 2 cups of broth and the beer, bring to a boil, then lower to a simmer. Cover and cook for about 45 minutes, then add in the potatoes, carrots, and cover, simmer for 15 minutes, then add in the celery tops, rosemary, white pepper, and sea salt. Cook for about 10 minutes. Off the heat, let it rest uncovered.
Easy to make, serve with brown rice, or an all grain baguette.
Tip: Have about 4 oz. of this stew, with more veggies and fruits, do not add more salt, though using Mrs. Dash, or Spike brand no sodium flavorings is good for your hypertension/high blood pressure.
I'm gonna make a simple beef stew, and here are the ingredients.
2 lbs. of Chuck cubed
2 tbsp. veg. oil
1 cup all purpose flour
1 large carrot sliced 2 inches
2 medium russet potatoes cubed
1/2 cup celery tops chopped
2 cups of beef broth low sodium
1 cup of light beer
1/2 tsp. rosemary
1 tsp. white pepper
1/3 tsp. sea salt
Preheat a large enough saucepan (stainless steel) over medium high heat.
In a bowl, dredge the cubed beef with all purpose flour.
Add oil into pan, heat up a minute, and then brown the cubed beef until brown and the juices start to come out.
Add in the 2 cups of broth and the beer, bring to a boil, then lower to a simmer. Cover and cook for about 45 minutes, then add in the potatoes, carrots, and cover, simmer for 15 minutes, then add in the celery tops, rosemary, white pepper, and sea salt. Cook for about 10 minutes. Off the heat, let it rest uncovered.
Easy to make, serve with brown rice, or an all grain baguette.
Tip: Have about 4 oz. of this stew, with more veggies and fruits, do not add more salt, though using Mrs. Dash, or Spike brand no sodium flavorings is good for your hypertension/high blood pressure.
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