Author / Rachel Koo

Prep: 20 min / Cook Time: 10 hours / Servings: 4

A mouth-watering, tender, and comforting dish that is so full of flavour you’ll be shocked it’s so easy! Beef shanks slow cooked in a tomato sauce packed with flavour and veggies, it turns into a hearty, gravy-like sauce. There’s a small chance for leftovers, because this dish is so good you’ll be going for seconds!


Calories: 452

Protein: 63 g

Carbohydrate: 20 g

Fat: 15 g


  • 2 large beef shank (or 4 small)
  • 2 medium carrots – chopped
  • 2 celery stalks – Chopped
  • 1 onion – finely diced
  • 4 cloves garlic
  • 2 bay leaf
  • 15oz can crushed tomatoes
  • 2 sprigs fresh rosemary
  • 2 sprigs fresh thyme
  • 1 cup beef broth
  • 3 tbsp arrowroot starch
  • 1 tbsp coconut oil
  • 2 tsp salt – divided
  • 1 tsp pepper – divided
  • Fresh Parsley


Step 1: Rinse beef shanks under cold water and pat dry with paper towel. Season with 1 tsp salt and 1/2 tsp pepper and coat evenly with arrowroot starch

Step 2: Heat large cast iron pan over medium-high heat, add coconut oil

Step 3:  Once the oil is heated, add the beef shanks and cook for 2-3 minutes per side, or until brown. Remove shanks from pan and place in dish aside

Step 4: Add onion, carrot, celery, garlic to the pan and cook until they are soft, about 3-5 minutes

Step 5: Add canned tomatoes,  bay leaf, remaining salt and pepper, stir to combine. Simmer for an additional 3-5 minutes. Transfer to the slow cooker along with the beef shanks

Step 6:  Place the shanks in the slow cooker with the rosemary and thyme sprigs, pour the sauce over. Cover and cook on low for 10 hours

Step 7: Remove the shanks from the slow cooker and serve HOT over mashed potatoes. Pour extra sauce over and get yo grub on!

Perfect Pairings:

This recipe pairs perfectly with our tired and tested nutrition protocols.
Leaning Protocol
Bulking Protocol

Alternatively, level-up your nutrition with our one-on-one Nutrition Coaching. Get a bespoke plan tailored to match your specific needs by one of our Power Athlete nutrition ninjas. Hit us up and we will steer you towards your goals.

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Rachel Koo

Rachel has enjoyed sport her entire life and embarked on her coaching career in 2012. Starting as a personal trainer in various gyms, she eventually found CrossFit which lead her to CrossFit Football. In 2015 Rachel completed her CrossFit Football certification which opened up many doors of opportunity within coaching. Since then she has completed Power Athlete Methodology course, earned her Block 1 and put that knowledge into action coaching collegiate level athletes. Throughout the years training, proper nutrition and lifestyle habits have been the pillars in helping her clients and athletes achieve their true potential. Rachel currently working as a performance coach applying the Power Athlete principles with all of her clients.

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