• Amanda

Osso Bucco - The exotic Italian name for Beef Casserole

Updated: Aug 26, 2019

Now that we have seen the winter solstice pass and know that the days are now getting longer we still need to be eating hearty and warming foods. This is a time of hibernation and getting lots of good sleep is vital to our health. The other thing we have to remember to do is to get out and get some sunshine onto our skin so we can produce some much needed vitamin D.

In the winter there is nothing more delicious than coming home to a slow cooker bubbling away with a hearty casserole. What is so good about this is that it is full of everything that is good for you and tastes divine as the meat melts in your mouth!

Shin beef has lots of nourishing marrow in which is really good for building blood and qi. The marrow is good for warming the body and provides collagen and elastin to help sore creaky joints.

Osso Bucco

1kg of shin beef

1 large onion

2 carrots

2 sticks of celery

2 tins chopped tomatoes

Small (140g) tin of tomato paste

2-4 bay leaves (I have a big tree hanging over from my neighbours place so I like to pick them fresh as I need them)

Sprig of thyme

Few branches of parsley

Snip around the edges of the shin beef in 3 or 4 places and pop into a hot oven for about 20 minutes.

In the meantime chop finely the onion, carrots and celery and sauté in a large pan with olive or coconut oil until the onion is soft. Transfer into the slow cooker pan.

When the beef has had its time roasting in the oven add this to the onion mixture.

Add the 2 tins of tomatoes and small tin of tomato paste.

Tie the bay leaves, thyme and parsley together and pop into the pan.

Cover everything with water, turn on slow cooker and leave for a few hours to simmer away.

After a few hours a wee stir of the mixture will see the beef starting to fall off the bone. Carefully tap the marrow out of the bones and discard the bones. The marrow will dissolve into the casserole and help to thicken it. This is the collagen and blood and qi building part that we treasure!

Serve simply with either cauliflower couscous, rice or mashed potatoes and a generous helping of steamed greens such as broccoli or green beans.

It is well worth making more than you will need for one meal as the left overs taste even better the next day and makes for a great pie filling!

Beef casserole - good for building qi

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