If you get run down and lack energy at this time of year, topping up your body with nutrient dense food is a great way to keep yourself going.

This is what I've been making for my family recently to help us get through this time of year when all sorts of bugs and viruses are going around. Although some of these require slow cooking, I promise they require minimal effort. Being full time mama to a 10 month old, plus 55 cows doesn't leave me much time to faff about in the kitchen, I want my cooking to be quick to prepare and packed with flavour and nourishment.

Osso Buco

Osso Buco is essentially beef shank on the bone, cut as a cross section. It includes the nutritious bone marrow and also collagen marbled through the meat, which contain a whole heap of vitamins and minerals. Once slow cooked at low temperature, the meat is very tender and the marrow and collagen melt add to an amazing deep flavour.

Ingredients

• Osso Buco (2 - 3 pieces)
• 750ml tomato passata 
• Selection of vegetables - I find these work really well: onion, garlic, squash, carrot, celery
• Selection of herbs such as parsley, rosemary, thyme. Plus salt and pepper
• 500ml bone broth

Method

1. Bring the osso buco to room temperature, then quickly fry 2 - 3 pieces in a dutch oven/casserole dish. 
2. Leave the meat in the dish and add chopped vegetables of your choice
3. Then add your choice of herbs, salt and pepper.
4. Lastly, add bone broth and passata to cover the meat and vegetables. A dash of red wine or apple cider vinegar is optional.
5. Put in the oven at 150 ° C for 3 - 4 hours with the lid on. Make sure the lid is secure otherwise it will dry out, it's worth checking half way through and adding more liquid if needed. Slow cooking is required in order to melt the collagen and bone marrow.
6. Once the meat is tender and falls apart, its ready to serve. Make sure you get all the nutrient dense bone marrow from the middle of the bones. This dish is great with mashed potatoes, rice, coucous or on its own.

CLICK HERE TO BUY OSSO BUCO

Slow cooked beef stew

There are so many ways to make a great beef stew, this is my rather lazy quick way. I use a slow cooker, but you can also use a Dutch oven and your oven at low heat.

Ingredients

• 500g diced beef
• 500ml bone broth
• 1 onion - sliced
• Selection of vegetables cut into chunks - I suggest winter veg such as squash, beetroot and carrot, but tailor it to your taste or what you have at home/in your veg box
• Selection of herbs such as parsley, rosemary, thyme. Plus salt and pepper

Method

1. Bring diced beef to room temperature, I usually make 250g per person. Did you know, if you've got a spare roasting joint that you're struggling to use up, such as topside or silverside, you can simply dice it up and use that? 
2. Add bone broth (see below how to make your own) to the slow cooker and put on high setting.
3. Quickly fry diced beef on high heat in a pan, then transfer to slow cooker (bone broth should be getting hot by now).
4. Fry onions in the pan then add to the pot.
5. Add your choice of chopped vegetables. 
6. Add enough hot water so that everything is just submerged.
7. Add salt, pepper and your choice of herbs.
8. Once it starts boiling reduce to low heat setting. Cook with lid on for 2 - 4 hours or until meat is tender and falls apart.

STOCK UP ON DICED BEEF HERE

Cuppa bone broth

If you need a very quick warming boost of nutrients, simply warm up bone broth and sip from a cup.

You can buy our hand crafted bone broth HERE, or make your own. We do supply beef bones, just get in touch with me to arrange.

Ingredients

• A couple of medium sized 100% pasture fed beef bones (marrow or knuckles) 
• Water
• 1 onion
• 2 carrots
• Seasoning: thyme, rosemary, sea salt, pepper, TBSP apple cider vinegar, parsley, 2 bay leaves

Method

1. Place all ingredients in a slow cooker or large stock pot on the stove.
2. Add in water.
3. Turn on the slow cooker and prepare to simmer for 24 - 48 hours.
4. If cooking on a stovetop, bring the large pot to a boil over high heat; reduce and simmer gently.
5. Skim the fat that rises to the surface occasionally.
6. Remove from heat and allow to cool slightly.
7. Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, cover and chill.
8. Refrigerate and use within a week. Or freeze.

BUY OUR HANDCRAFTED BONE BROTH HERE

Liver, bacon & onions

Whenever I'm starting to feel a bit run down, I eat some beef liver to give me a boost. It's almost like a multivitamin supplement, except it's completely natural, unprocessed and in a bioavailable form which our bodies can easily absorb. Iron, B vitamins, vitamin A, copper are among the many key minerals it contains. However, many people (including myself in the past) do not love the flavour of liver. This very quick recipe helps to dilute the liver flavour and can be a great little side dish to your meal.

Ingredients

• 3 tablespoons salted butter
• 1 onion, sliced
• 500g beef liver, sliced into thin strips
• 4 rashers of smoked high-welfare streaky bacon, chopped into small pieces

Method

1. Fry bacon pieces in a large skillet over medium heat until fat is rendered and it begins to crisp up. Remove bacon from pan, leaving drippings, and set aside.
2. Saute sliced onions in bacon grease until softened. Remove and set aside.
3. At this point add enough fat to the pan to create about 1/3 cup total (including bacon grease).
4. Add liver strips to the pan and allow to cook, over medium heat for about two minutes. Stir in pre-cooked onions and bacon.
5. Cook for an additional two minutes or until nearly done. Be very careful not to overcook.
6. Serve alongside a green salad, vegetables or potatoes.

OUR BEEF LIVER IS AVAILABLE HERE