AIP Slow-Braised Beef and Heart with Cassava Mash and Roasted Roots
A traditional, gut-soothing AIP dinner where beef chuck and a small portion of beef heart braise low and slow in bone broth with bay, thyme and orange zest. Heart is one of the densest natural sources of iron — this serving delivers roughly 8 mg, around 45% of the daily target.
- Prep
- 15 min
- Cook
- 150 min
- Total
- 165 min
- Servings
- 1
Ingredients
- 3oz (85g raw)beef chuck, cut in 1.5-inch cubes
- 1.5oz (45g raw)beef heart, trimmed and cut in 1-inch cubes
- 1tbsp (14g)coconut oil
- 1/2small (50g)yellow onion, diced
- 1medium (60g)carrot, diced
- 1small (60g)parsnip, diced
- 2cloves (6g)garlic, smashed
- 1.5cups (360ml)beef bone broth
- 1striporange zest
- 1sprigfresh thyme
- 1bay leafbay leaf
- 5oz (140g)cassava root, peeled and cubed
- 1/2tbsp (7g)coconut oil, for the mash
- 1medium (60g)beet, peeled and cut in wedges
- 1small (50g)parsnip, cut in spears
- 1tbspflat-leaf parsley, chopped
- 1/4tspsea salt
Instructions
- 01
Heat the oven to 325°F (165°C). Pat the beef chuck and heart dry and season with salt.
- 02
Melt 1 tbsp coconut oil in a small Dutch oven over medium-high heat. Brown the chuck and heart on all sides, about 4 minutes total. Transfer to a plate.
- 03
Lower the heat to medium. Add the onion and the diced carrot and parsnip. Cook 4 minutes until softened.
- 04
Add the garlic and cook 30 seconds. Return the meat to the pot, pour in the bone broth, and add the orange zest, thyme and bay leaf.
- 05
Bring to a simmer, cover, and transfer to the oven. Braise 2 hours until the chuck pulls apart with a fork.
- 06
While the braise finishes, simmer the cassava in salted water for 18 minutes until very tender. Drain, return to the pot, mash with the remaining 1/2 tbsp coconut oil and a pinch of salt.
- 07
Toss the beet wedges and parsnip spears with a little of the braising fat (or 1 tsp coconut oil) and salt. Roast on a small tray at 400°F for the last 25 minutes of the braise.
- 08
Spoon the cassava mash onto a plate, ladle the braise alongside, set the roasted roots on top, and finish with parsley.
Nutrition (per serving)
- Calories
- 575kcal
- Protein
- 42g
- Carbs
- 38g
- Fat
- 26g
- Fiber
- 6g
- Selenium
- 36mcg
- Zinc
- 7.5mg
- Iron
- 8mg
- B12
- 6.5mcg
- Iodine
- 8mcg
- Sodium
- 660mg