Pressure Cooker Stew Beef and Onions with Cauliflower-Carrot Puree (Serves 2-3)
I often buy cauliflower with the intention of using it to make a Paleo version of Asian-fried rice, but never do; I always make something else. My latest “something else” was cauliflower puree, or more specifically, cauliflower-carrot puree. The technique is simple. First, steam the cauliflower and carrots 10 or 15 minutes until you can pierce them easily with a fork. Second, dump the steamed vegetables in a food processor and process them into a puree. Third, add spices and run the unit a little more to mix the spices with the puree. Fourth, serve and eat. Stew beef prepared with onions in a pressure cooker go very nicely with cauliflower-carrot puree, but takes almost three times as long to make!
Prep and cook time: 35-45 minutes
1 pound of stew beef (mine was grass fed)
1 head of cauliflower
1 or 2 handfuls of baby cut carrots
1 or 2 sweet yellow onions
Red chili powder
Directions: Add 1 tablespoon of coconut oil to pressure cooker over medium heat. Peel and chop onion into bite-size pieces, add to pot, and cook 3 to 4 minutes, stirring occasionally. Dust generously with salt and garlic powder. Add 1 cup of water, stew beef, and a generous dusting of salt, garlic powder, red chili powder, and black pepper. Stir ingredients together. Lock top on pressure cooker. Increase heat to high. After achieving high pressure (may take 5-10 minutes), reduce heat to the lowest level consistent with maintaining high pressure. Cook under high pressure for 15 minutes. Turn off heat, allow pressure to come down naturally (about 10 minutes), and remove top. While waiting to open the top of the pressure cooker, bring a few cups of water to a boil in a sauce pan over medium heat. Rinse cauliflower and carrots and divide the cauliflower into modest chunks. Add vegetables to a steamer basket or colander over the boiling water, cover with a lid, and let steam for 10 or 15 minutes until fork tender. Transfer the steamed vegetables to a food processor and puree. Add salt, garlic powder, and black pepper to taste and run the food processor to blend in the spices. Taste the mix and add more spices as needed to achieve the flavor you like. I often add more salt. Transfer cauliflower-carrot to a plate with a spoon and use a slotted spoon to add stew beef and onions from the pressure cooker. Enjoy!
Notes: The guideline I use to pressure cook beef is 12-15 minutes per inch of thickness. My meat was about 1 inch thick, so I cooked it 15 minutes. The result was medium to medium-well doneness.
Cows raised on grass are healthier than cows raised on corn and soybeans. The resulting meat is lower in fat and higher in beneficial omega-3 fatty acids. Grass fed beef is increasingly available directly from ranchers. I bought the beef in this story at the Alpharetta Farmers Market from Bobby and Jennifer deGraan of deGraan Farms in Calhoun, Georgia.
I love my Kuhn Rikon Duromatic Top Pressure Cooker 7.4-Quart that I ordered from Amazon.com (check it out in my “Store.”) After reading a bunch of pressure cooker reviews, I decided to spend a little extra to get the one the New York Times described as the Mercedes-Benz of pressure cookers. Kuhn Rikon is a Swiss company. Pressure cookers are so popular in Switzerland that the average household has three!
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