Hearty goulash

LIKE all red meat, beef is loaded with iron, in which many people, especially women, are chronically deficient. It’s a high-quality protein and contains eight essential amino acids. If you can, buy good-quality, grass-fed beef.

SERVES 4

4 tbsp olive oil 1 large white onion, chopped 2 large carrots, cut into batons

1 large green pepper, deseeded and sliced 3 garlic cloves, crushed 500g braising steak, diced Salt and pepper 1 tbsp paprika 3 tbsp tomato puree 3 bay leaves 400ml bone broth or organic beef stock 400g tin chopped tomatoes 1 tbsp raw apple cider vinegar

TO SERVE

Plenty of green vegetables 12-16 reheated new potatoes (3 or 4 per serving)

PREHEAT the oven to 160c/ fan 140c/gas 3. Heat 2 tbsp oil in a large casserole dish with a well-fitting lid and gently fry the onion for 5-7 minutes. Add the carrots, pepper and garlic and cook for a few more minutes. Put the rest of the oil in another pan over a high heat, add the meat and brown on all sides. Season and add to the veg in the casserole dish, along with the paprika, tomato puree and bay leaves. Pour the bone broth or stock into the meat pan and stir for a minute or so, scraping the base to incorporate all the juices, then add it to the casserole dish, along with the chopped tomatoes and vinegar. Bring the goulash to a simmer, cover and place in the middle of the oven for 2 ½–3 hours. Stir occasionally and, if it’s drying out, add more water. Serve with a generous helping of green veg and a few reheated new potatoes (these contain resistant starch, a valuable source of nutrients for the ‘good’ bacteria in your gut).