Casserole

I totally got inspired to cook a casserole after enjoying one with friends recently. This is a scrumptious version of Vera’s recipe 🙂 It mainly takes preparation time and very little to do after that than wait for the house to fill with wonderful aromas and meat that melts in your mouth.

For a vegetarian/vegan option, add kumara (or other sweet potato), carrots and/or regular firm tofu instead of the beef and bacon. It will soak up the beautiful flavors or the marinade and you can shorten all the timings by half.

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DAIRY FREE – GLUTEN FREE – LOW FRUCTOSE – PALM OIL FREE

Ingredients:

Enough for 4 people.

1 kg (2 lbs) of meat suitable for slow cooking, I used beef cut into inch sized cubes.

3 tbsp gluten-free all purpose flour

3 tbsp dextrose

2 tbsp tomato sauce or ketchup

150 ml white vinegar

150 ml port wine or sweet red wine (or for a non-alcoholic option use regular beef or vegetable stock – there is fructose in the wine, so if you want to reduce it use a dry red wine but the taste will be different)

1 tsp Worcestershire sauce (check ingredients for sugar content, I found one with less than 5g per 100g)

Grated rind and juice of an organic lemon (you don’t want all the pesticides in the rind of regular lemons).

1/8 tsp each of ginger, mustard, paprika and curry powder

15-20 prunes (or use less if you want less fructose in this dish)

3-6 slices of streaky bacon cut into thin strips

Directions:

Dredge your meat or vegan alternative (easiest way is to chuck the flour and meat in a bag and shake until the meat is coated in flour – this is to thicken the stew) and place in the bottom of a casserole dish. Prep all the rest of the ingredients  and add to the meat and and cover with a lid. Let it sit in the fridge for up to 2 hours to infuse all the flavors.

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Pre-heat your oven to 140C (280F) and cook the casserole for 2.5 hours.

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Just before cooking time is up, make any accompaniments – such as steamed carrots, potatoes or kumara and serve on a hot plate. Enjoy!

If you would like to see more recipes like this you can always follow me here (via email, see top right on this page) or on Facebook.

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Comments

  1. Howdy, i read your blog occasionally and i own a similar one and
    i was just curious if you get a lot of spam feedback?
    If so how do you protect against it, any plugin or anything you can recommend?
    I get so much lately it’s driving me insane so any help is
    very much appreciated.

    Like

    • Hi 🙂 Would love to see your blog! Unfortunately I won’t be of much help on this issue. I don’t get much spam (long may it last) and whn I do I just mark and delete right away. Do let me know if you find a good solution. And apologies for the delay in replying, I have been slightly preoccupied lately as you can see on this post.

      Like

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