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This rich and hearty sweet potato stew recipe is perfect for winter. It's warm and filling and bursting with flavor. It makes a delicious and nutritious dinner and no one will even know you've added a secret ingredient in there.
Technically, I think this could be classified as a “stewp”, a cross between a stew and a soup. Since I don't use any thickeners in the recipe, the broth will be thinner, more like a soup. You could remedy this if you so desired and add some flour, cornstarch, arrowroot, etc. to the recipe.
Regarding the spuds, you could use regular white potatoes if you like, but I really love sweet potatoes. Did you know there are nearly 400 different varieties of sweet potatoes in a wide range of colors? I didn't know there were so many kinds until just recently. Skin and flesh colors include cream, tan, yellow, orange, pink, and purple. My health food store carries a few different varieties with my favorite being the purple skinned, white fleshed Japanese sweet potatoes. Yum!
You could also use yams or butternut squash and it would be delicious as well.
Oh, by now, I'm sure you want to know what the secret ingredient is?
Heart is super good for you. It's a fantastic source of CoenzymeQ10 (CoQ10), which protects our own tickers, in addition to many other things. When it comes to offal, it's a great way to introduce odd bits to your diet.
Many people immediately think of liver when you mention offal and liver can have a strong, unpleasant taste if you use too much. I have often tried to sneak liver into various dishes, but hubby and I can both tell something is off when I do.
Heart, on the other had, has a much better taste and texture. Beef heart is going to be more of the same texture as steak and a very mild taste. You won't even know it's there, especially if you cut it into the same sized chunks that your stew meat is.
Don't have heart or just want to skip that part? You can omit that and add some extra stew meat if you like!
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My affiliate partner, Vitacost, has really good prices on some of the ingredients in this recipe. If you sign up through this link, you’ll get a coupon for $10 off your first purchase from Vitacost, and when your order ships, I’ll get a $10 off coupon for referring you. The cool thing about this program is that you can then refer your family and friends through your own link and YOU can get the $10 coupons too! 🙂
Amazon, of course, has everything you need for this recipe. Their prices are often very good, though I love to shop around and sometimes find that Vitacost and Thrive Market have better deals. If you like saving money, it's good to shop around! 🙂
In addition, my affiliate partner, Tropical Traditions, is where I get all of my coconut products from and if you make a purchase from them through any of my links, you will receive a free copy of their Virgin Coconut Oil book, and I will receive a discount coupon for referring you.
Mountain Rose Herbs is where I get all of my herbs and spices. Because of their exceptional products and customer service, I am happy to support them as one of my affiliate partners. I have tried many brands of herbs over the years and keep coming back to Mountain Rose.
Shout out to my friend Suzanne from Strands of My Life for shooting the photo for this recipe!
P.S. Did you know that soups and stews are an EXCELLENT source of gelatin if you use homemade stock? Sometimes, I even add a tablespoon or so of gelatin into my bowl of soup for added nutrition. If you want to learn more about gelatin and its benefits for our health, I highly recommend this book, The Gelatin Secret: The Surprising Superfood That Transforms Your Health and Beauty, from my affiliate partner, Sylvie McCracken. This book is packed with incredible information on how gelatin helps all aspects of our health and also features delicious recipes!
- 2 pounds grass-fed bison stew meat
- 1 pound grass-fed beef heart, sliced or cubed
- 1 large sweet onion, diced
- 3 cups celery, diced
- 10 cloves garlic, minced
- 2 medium sized sweet potatoes or yams (you could also use approx. 2-3 cups of cubed butternut squash)
- 2 quarts beef stock
- 2 tsp. dried thyme
- 8 bay leaves
- 1 tsp. dried rosemary leaves
- ⅛ - ¼ cup balsamic vinegar
- 3-4 cinnamon sticks
- ½ cup fresh chopped parsley
- 1 tsp-ish each sea salt and course ground pepper
- expeller-pressed coconut oil for frying
- I use my big dutch oven for this, but a large soup pot will work fine.
- Cut all of your meat (heart included) into bite sized pieces and set aside. I like to place my meat in a colander to let it drain out any extra juice that is lingering.
- Chop your onions, celery, and sweet potatoes (or yams, squash, etc.) into bite sized chunks and set aside (keep your sweet potatoes separate from the other veggies).
- Mince your garlic and add to the onions and celery.
- Mince your parsley and set aside.
- Heat a couple tablespoons of coconut oil over medium heat and add some of your meat. You want to make sure not to overcrowd the pan, because you want to get a good browning on the meat. This really helps develop the flavor of the stew.
- Turn the meat several times, so that it can brown all the way around. Tongs are handy for this.
- Remove the meat from the pan and place on a separate dish. Repeat until you have all of your meat browned. You may need to keep adding a little coconut oil for each batch.
- Once all of the meat is browned and removed from the pan, add your onions, celery, and garlic and cook until the onions are slightly caramelized.
- Add the meat back in, as well as your chopped sweet potatoes, yams, or whatever starch you are using.
- Deglaze the pan with the balsamic vinegar and then add the salt, pepper, rosemary, thyme, bay leaves, and cinnamon sticks. Stir.
- Pour your beef stock over the mixture and bring to a simmer.
- Lower heat to low and cover. Let simmer for 45 minutes, or until the potatoes are done. Stir in your parsley and remove from the heat. Done!
- This stew freezes and re-heats nicely, so I like to make double and sometimes triple batches and stock up the freezer!
- Heart Healthy Chili from Divine Health from the Inside Out
- Preparing Beef Heart and Heart Kebobs Recipe from Cultured Palate
- Beef “Plus” Chili for a Crowd
- Hearty Beef Tacos from Pickle Me Too
- Mama’s Ultimate Chuckwagon Chili from Nourishing Joy
- Beef Heart Bourguignon from A Crafty Gourmet
- Simply Beef Hearts from South Beach Primal
- Barbecued Beef Heart Kabobs from The Paleo Mom
- Crockpot Beef Heart With Bacon, Mushrooms, and Onions from The Paleo Drummer
- Slow Cooker Beef Heart from The Foodie and The Family
- Asian Marinated Grilled Beef Heart Salad from Cooking by the Seat of Our Pants
- Peppery Beef Heart Burgers from The Cook's Sister
Do you eat beef heart? What's your favorite way to prepare it? If you don't, are you willing to try it? Leave a comment below!
Reference: “Sweet Potatoes: A Tasty Treat for Your Health“.