Big Island Beef Stew

Big Island Beef Stew

My family is generally pretty healthy, but sometimes we falter, and so we end up eating something not-so-good for us. Sometimes life gets in the way. Sometimes I’m at a potluck and my options are at the mercy of others.  Sometimes the fancy organic “something-or-other” is not in the budget. I am not always perfect with my health, but I do try to maintain a balance. I’ve seen deprivation do weird things to people. A wise friend once said, “moderation in all things”, and it’s very sage advice to live by.

As much as I can, I try to buy local grass fed beef. Luckily, we have access to it in almost every grocery store on the island and even at our local farmer’s market. Since I’ve been eating Big Island beef, I have had a hard time eating the beef shipped in from elsewhere. Our island raised beef is leaner, fresher, tastier and of superb quality. I find it’s becoming more important to be as much of a locavore as I can, even more important than eating organic.

One of my favorite crockpot meals is beef stew and I almost always use Big Island beef when I make it. Depending upon which cut is least expensive, I will use either pre-cut stew meat pieces, or the beef stew bone. When I purchase the stew bone, I look for the bone with the most meat and marrow. It’s nice to squeeze some extra flavor and nutrition into my stew. The following is my recipe for beef stew using a Big Island Beef stew bone and some herbs and cherry tomatoes from my yard. Typically, we serve it over brown or jasmine rice….enjoy!

Beef Stew

  • Servings: 6
  • Difficulty: easy
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A delicious bowl of beef stew served over rice is perfect for any night of the week.


  • one large beef stew bone with marrow (or 1 pound stew meat pieces)
  • 4 teaspoons coconut oil, divided
  • 6 cloves garlic
  • 1 large onion, chopped
  • 4-5 tablespoons AP flour
  • 1 cup celery, chopped in small pieces
  • 1 cup carrots, cut into chunks
  • 2 cups potatoes, cut into chunks
  • 1 cup cherry tomatoes, halved
  • 6 cups vegetable or beef broth
  • 1 sprig fresh rosemary and 2 bay leaves, tied together with string
  • 2 teaspoons each: fresh thyme, sage and oregano
  • 1/4 cup soy sauce (or shoyu)
  • 3 teaspoons organic cane sugar or 2 teaspoons agave
  • 3 tablespoons red wine
  • salt and pepper to taste


  1. Season stew bone on both sides with salt and pepper. Heat skillet to medium-high, add coconut oil and stew bone, and brown stew bone on each side. About 3-4 minutes each. Take off heat and set meat aside.
  2. In same skillet, reheat to medium heat and add remaining coconut oil, garlic, and onions. Saute for 5-6 minutes, stirring every few minutes. Add flour and stir until onion mixture is pasty.
  3. In crock pot, layer onion mixture, celery, carrots, potatoes and tomatoes. Add fresh herbs. (*If you don’t have a string to tie the herbs, that’s okay, just remove them before serving the stew.) Next, add soy sauce, sugar and red wine. Pour broth into crock pot and add beef bone.
  4. Turn crock pot to low heat and cook for 6-8 hours depending on your crock pot. (You can also use a pressure cooker.) About an hour before serving, check the beef bone and shred any remaining meat off and into the stew. Put bone back into stew and cook for remaining time. Serve over brown or white rice, or with dinner rolls.

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