Coffee and Wine Beef Stew - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Beef is a source of iron and zinc — two minerals often low in women with PCOS. Coconut is contains medium-chain triglycerides (MCTs) for quick energy. Garlic is supports cardiovascular health and has anti-inflammatory properties.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings.
This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your dinner.
Ingredients
- 2.5 lbs. Stew Meat
- 3 Cups Coffee
- 1 Cup Beef Stock
- 1 1/2 Cup Mushrooms (Baby Bella)
- 2/3 Cup Red Wine (Merlot)
- 1 Medium Onion
- 3 Tbsp. Coconut Oil
- 2 Tbsp. Capers
- 2 tsp. Garlic
- 1 tsp. Salt
- 1 tsp. Pepper
Instructions
- Cube all stew meat into bite size chunks. Cut off excess grit. Season with 1 tsp. Salt and 1 tsp. Pepper.
- Slice onions, mushrooms, and mince garlic.
- Bring 3 Tbsp. Coconut Oil to its smoking point in a pan on the stove.
- Brown your beef in batches that don’t overcrowd the pan.
- As you finish a batch, remove the beef to a plate and continue with your other batch (or batches).
- Brew 3 cups of strong coffee. I use a Keurig coffee maker for this.
- Once the beef is finished, start sauteing 1 Medium Onion, 1 1/2 Cup Mushrooms, and 2 tsp. Minced Garlic in the remaining fat.
- Once the onions are translucent, add 3 Cups Coffee, 1 Cup Beef Stock, 2/3 Cup Red Wine, and 2 Tbsp. Capers
- Mix everything together well, then add your beef. Bring the mixture to a boil
- Once mixture is boiling, turn the stove to low and cover the pan with a lid.
- Let this cook for 3 hours on low.
- If you want to, you can let this simmer without a lid for 30 minutes after the 3 hour mark. This will help reduce the liquids if you want a thicker sauce.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Coffee and Wine Beef Stew contribute to your health goals:
- Beef: Zinc supports hormone production and immune function
- Coconut: May support metabolism without spiking blood sugar
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Coffee and Wine Beef Stew can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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