DEFINITELY DELICIOUS – Homemade Chicken Soup

By TERRI WINDOVER, Connect Columnist

Falling in love with beef stew. PHOTO: Terri Windover, Define Fit

Falling in love with beef stew. PHOTO: Terri Windover, Define Fit

The tree leaves are yellow. My flower garden is on its last legs and the days spent sunbathing on the deck are fast becoming a memory. We’ve had official frost warnings and my cravings for cre-ative salads is slowly being usurped by thoughts of warm chili, roast chickens and – of course – the ever classic beef stew. It’s one of my absolute fall favourites.

I tend to make mine with a good ratio of beef to veggies, as I find most people (especially women) do not get enough good protein in their diets. I also double or even triple the ingredients if I’m looking to freeze ahead for quick meals on busy days. The only thing I do different when prepacking is I don’t add the potatoes. I personally don’t like their texture, after reheating from frozen.

As a child, I spent time on my gram-ma’s farm and she prepared a lot of hearty, long cooking meals. It was a working farm, so she didn’t have time to fuss around in the kitchen. I still re-member how amazing her house smelled when she had something on the wood stove bubbling away.

Beef stew can be a very healthy dish if you trim all the fat off the stew beef and don’t eat a half dozen pieces of buttered bread with it. I leave just enough room for one delicious piece of healthy bread and butter, as it brings back awesome memories of my gramma’s stew and her fresh baked loaves and sweet churned butter.

Beef Stew (Makes 8 servings)

900 ml tetra pack of beef broth, no salt added                                                                                                                               2 lbs. stew meat, trimmed of fat 1 1/2 cups whole wheat flour
2 tsp. Keg steak spice
3 tsp. Italiano spice by Clubhouse 1 tsp. crouched red pepper flakes 1 tsp. pepper
2 TBSP. olive oil
1 cup onion, chopped
1 cup celery, chopped
1 TBSP. garlic paste
2 cups mushrooms, chopped
2 cups carrots, chopped
3 cups potatoes, chopped

Instructions:                                                                                                                                                                                           1. Preheat oven to 300 degrees F.
2. Place beef broth into stew pot
3. Cut beef into one inch cubes.
4. Heat 1 TBSP. oil in large frying pan on med/high heat.
5. Place flour and spices in mixing bowl. Toss beef cubes to coat well.
6. Brown beef on all sides, work in two or three batches, if needed. Add to pot.
7. In same pan: cook onions, celery and garlic, until half cooked. Add to pot.                                                                      8. Cook at 300 for two hours. Don’t bother checking it.
9. Add carrots and potatoes. Cook for 45 minutes.

Voila – an amazing stew! For more recipes, nutrition and workout tips fol-low me or send me a message at

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