My healthy, hearty beef stew recipe for cold winter nights

It’s been quite astonishing to witness how big food manufacturers have somehow convinced millions of Americans into believing their new, ultra-processed, “plant-based” foods—like processed veggie burgers and imitation dairy—are good for human health and for the planet. When, clearly, they’re a disaster for both. 

This kind of anti-meat propaganda first began in the 1970s, after the powerful sugar industry hired scientists to cover up sugar’s role in the development of chronic disease—such as heart disease and Type II diabetes. Instead, they tried to place the blame on butter, eggs, full-fat dairy, and—you guessed it—red meat. 

But it was all just lies. 

In fact, a hugewell-designed 2010 meta-analysis involving one million people found no link between red meat and heart disease or Type II diabetes. Likewise, a 2013 study of nearly half a million people in Europe also found no link between unprocessed red meat and these chronic diseases. 

So, today, let’s delve a little deeper into the real science on red meat. Then, I’ll share with you my time-tested, family recipe for beef stew. It’s a comforting, one-pot meal to prepare during the cold, dark days of winter! 

Red meat a valuable source of key nutrients 

Simply put, meat is the best source of complete proteins and minerals on the planet. And, as I discussed on Tuesdaymany older Americans don’t get enough protein to maintain muscle mass as they age 

Meat is also an excellent source of minerals, such as calcium and iron (which should never come from supplements), magnesium, selenium, and zincAnd it contains B vitamins, vitamins D and E, creatine, and carnosine, which literally means, “from meat.”  

I should also note that it’s a myth that poultry is somehow healthier than red meat. In fact, as I reported last year, lamb (which is a type of red meat) actually has the best profile of essential fatty acids of all the meats. And turkey and chicken are no better than beef. So you can put away all those tasteless “turkey burgers” and “chicken sausages. 

Instead, I suggest you whip up a hearty winter dish with lamb or beef

Nothing like a steaming bowl of beef stew to warm your bones 

One of my favorite dishes to make at this time of year is beef stew. I prep all the ingredients the night before(This technique is called “mise en place” by the French.) Then, in the morning, put all of the ingredients into a big pot and cook it on low for a few hours. The stew meats fall apart and the tomatoes, potatoes, celery, carrots, and other root vegetables soften like butter, all contributing their aromas, flavors, and nutrients to a rich, natural, beef broth. 

Here’s the recipe… 

Dr. Micozzi’s Comforting Winter Stew 

Ingredients (choose organic sources): 

  • 2 tablespoons olive oil 
  • 1 medium onion, sliced 
  • 1 garlic clove, minced 
  • 1 ½ lbs free-range, grass-fed beef, cut into 1-inch cubes 
  • 1 quart stewed tomatoes, undrained 
  • 6 carrots, cut into 1-inch pieces 
  • 3 medium potatoes, cut into 1-inch pieces 
  • 3 celery stalks, chopped 
  • 1 cup organic apple juice or apple cider 
  • 2 sprigs fresh parsley, chopped (or 2 tbsp dried) 
  • 2 springs fresh basil, chopped (or 1 tbsp dried) 
  • 2 teaspoons sea salt 
  • ½ teaspoon black pepper, fresh ground 
  • 2 bay leaves 


1.) Heat olive oil on low-to-medium heat.  

2.) Add onions and garlic to brown and caramelize 

3.) Add cubed beef and braise to brown on all sides.  

4.) Pour beef, garlic, onions, and juices into the pot 

5.) Add all other ingredients and mix well.  

6.) Cook on low for six to seven hours.  

Note: Before serving, make sure to remove the bay leaves. 

This dish should serve six hungry adults. But if you have fewer diners, place the leftovers in wide-mouthed, glass jars and refrigerate for subsequent meal(s). 

I find this classic and hearty beef stew provides a comforting, heart-healthy meal in these challenging times. (You can also substitute lamb for beef.) 

For more insight into natural ways to protect your heart as you get older, I encourage you to check out my Heart Attack Prevention and Repair Protocol. This innovative, online learning tool outlines science-backed steps that could help free you from the fear of heart attack and stroke. To learn more, or to enroll today,click here now! 


“Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus: a systematic review and meta-analysis.” Circulation,  2010 Jun 1;121(21):2271-83.  

Meat consumption and mortality – results from the European Prospective Investigation into Cancer and Nutrition.” BMC Medicine, 2013; 11 (1): 63.