| | Isocaloric Summer Stew

Author / John

Every July I generally find some lingering chunks of meat in the back of my freezer as I make room for my August delivery.  Lo and behold there were a few pounds of beef stew meat left.  While I love a hearty and steaming bowl in the wintertime the thick bowl of comfort food is not quite the same in July especially in Florida.

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Unless, I lightened it up.  Now I’m not one to let grass fed beef go to waste. This version using seasonal veggies did the trick–hope you enjoy!


Servings:  10
Calories:  390, Protein 33 g, Fat 14 g, Carbs 33 g (33/33/33%’s)


3 1/2 pounds grass fed beef stew meat, cut into bite size pieces
2 tablespoons beef tallow or coconut oil
2 Vidalia onions, chopped
4 cloves garlic, minced
2 1/2 cups carrtos, coarsely chopped
4 cups homemade or organic beef stock
16 oz fresh tomatoes, diced
sea salt & freshly ground black pepper to taste
10 sprigs fresh thyme
2 bay leaves
2 cups fresh or frozen corn
2 yellow squash cut into 1″ pieces
1 1/2 pounds Yukon gold potatoes, peeled and cut into pieces
1 tablespoon + 1 teaspoon non GMO cornstarch
2-3 tablespoons cold water


Melt the tallow or coconut oil in a large dutch oven over medium heat.  Season the beef liberally with sea salt and black pepper.  Brown the meat and then transfer to a plate with a slotted spoon.  Add the onion and saute until tender. Add the garlic and saute for an additional minute.

Pour in the beef broth, tomatoes and remaining spices. Bring to a boil; return the meat to the pot, reduce to a simmer, cover and cook for 1 to 1 and 1/4 hours or until the beef is tender.

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Add the carrots and potatoes and simmer for an additional 45 minutes with the lid partially on.  Remove the lid, add the corn and squash and cook at a moderate simmer for 5 to 10 minutes or until squash is tender.

Bring to a boil.  Mix the cornstarch with the cold water, add to the stew and cook for one minute stirring constantly until slightly thickened..

For more Power Athlete friendly recipes check out my blog Paula Lean Primal Queen!

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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.

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