Beef Heart Stew

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If the thought of eating offal (organ meats) troubles you, just read a few articles or book chapters on the phenomenal nutritional value of offal. It will change your mind and you’ll be looking at beef (chicken, duck, etc.) liver, hearts and kidneys with a whole new appreciation. Personally, I can’t do liver. I’ve tried and tried knowing the amazing nutrients packed into it. But I just can’t get over the strong taste. I do, however, really like beef heart. So do my kids. The taste is very mild.

I admit, the first time I bought a beef heart I was a little afraid. I’m here to tell you be not afraid, my friend! You will be a pro a the whole offal thing in a jiffy and it’ll become as easy as preparing any other meat. I get my offal from Nature’s Emporium. They have it in their open freezer section. When hearts are in, I stock my freezer up with them.

Instructions:

Take your defrosted heart from your fridge (I defrost it in the fridge for about 48 hours) and out of its packaging. It’ll look like…well…a heart. Pretty cool.

First, cut off the outside silver membrane and tough fat/tissue. You don’t have to do this, but I like the texture of it better when I do. Otherwise, I find it a bit tough.

Next, you want to cut the heart into cubes. As you do this, remove any of the arteries and veins you find. Again, you don’t have to do this but my kids won’t eat it unless I do!

Ok, so now you’ve got your beef cubes, placing them in a bowl or dish as you go. I like to marinade my beef heart cubes for a few hours in apple cider vinegar and water. I put about a cup or so of the vinegar and then top with water to cover the beef. This is my fave apple cider vinegar.

At some point while the beef is marinating you want to prep your veggies. I like to include lots of turnips, carrots, parsnips, onions, garlic, celery, and chopped spinach. But really, you could include whatever you like. When it’s time to put the stew together, use a large pot and put about a couple tablespoons of avocado oil on the bottom and heat. Take your beef out of the fridge and drain it. You can pat it dry if you’d like to help with browning. I don’t bother. The beef will have a greyish colour. Don’t worry, that’s just from the vinegar. That will go away when you cook it.

Ok, so now you want to brown the beef cubes. Once it’s browned add the celery, onion and garlic. Cook, stirring until the onion is soft. Then dump all the rest of your veggies in along with about two to three cups of bone broth. Add sea salt and pepper (if you’ve reintroduced pepper). I don’t add any other herbs or spices because I am feeding kids, one of whom will not eat anything strong tasting. You can add whatever you fancy (and AIP compliant!).

Stir then cook, covered, until the veggies are tender and soft stirring occasionally. I like to add in chopped frozen spinach or kale during the last 10 min or so of cooking, just to get greens into my kids. That’s it! You’ve made beef hear stew.

 

Beef Heart Stew (AIP, Paleo)

Ingredients:

• 3 tablespoons olive oil
• 1/2 cup apple cider vinegar and water (enough to cover the meat) for marinade
• 1 large beef heart, marinated in apple cider vinegar and cut into cubes
• 4 stalks celery sliced
• 1 large onion, diced
• 3 cloves garlic, sliced
• 4-5 carrots peeled and cut into bit size chunks
• 2-3 turnips (use 2 if using parsnips too), peeled and cubed
• 2 parsnips peeled and cut into bit size chunks
• 2-3 cups bone broth (depending on how much liquid you like in stew)
• 1 cup chopped frozen kale or spinach
• salt and pepper (omit for AIP) to taste

Instructions:

Cut off the outside silver membrane and fat. Removed arteries and veins that may be left. Cut the heart into bit sized cubes. Marinate beef heart cubes in apple cider vinegar and water in the fridge for at least two hours or up to eight. At some point while the beef is marinating you want to prep your vegetables as per descriptions above. After the meat has finished marinating, take your beef out of the fridge and drain the marinade. In a large pot, heat oil. Place cubes in pot and brown. Once it’s browned add the celery, onion and garlic. Cook, stirring until the onion is soft. Then dump all the rest of your veggies in along with about two to three cups of bone broth. Add sea salt and pepper (if you’ve reintroduced pepper). Stir then cook, covered, until the veggies are tender and soft stirring occasionally. I like to add in chopped frozen spinach or kale during the last 10 min or so of cooking.