Warming Winter Stew

FODMAP-Friendly | Immune Supportive | Gut Gentle

One of the joys of cooking is nourishing the body in ways that honor both our health goals and our individual food sensitivities. This winter stew recipe is one of my favourites — hearty, comforting, and packed with nutrients to support lung health, immunity, and digestion during the colder months.

Because many of us face digestive challenges or food sensitivities, I have designed this recipe to be flexible. It is primarily low-FODMAP, helping reduce common digestive irritants like garlic, onion, and certain legumes, which can cause bloating and discomfort for some people. Additionally, I’ve included low-salicylate alternatives — important for those who may be sensitive to these naturally occurring plant chemicals that can sometimes trigger reactions such as headaches, skin irritation, digestive upset, and may also contribute to hyperactivity and exacerbate symptoms of ADHD in sensitive individuals.

By offering these adaptable options, you can personalize the stew to suit your unique body and current needs — whether that means avoiding FODMAPs, reducing salicylates, or simply tailoring the dish to what feels best for you right now.

Enjoy the warming flavours and gentle nourishment this stew provides — and feel free to experiment with the ingredient swaps to make it truly your own.

Why I Love It

• Grass-fed blade beef offers rich collagen, iron, and B vitamins for winter strength and recovery

• Carefully chosen low-FODMAP vegetables support digestion and reduce bloating

• Warming herbs like ginger and turmeric help fight inflammation and support immune function*

• Flexible carbohydrate options: white potato (higher vitamin C, faster energy) or sweet potato (lower glycemic index, rich in beta-carotene)

• Ideal for colds, respiratory infections, post-viral fatigue, and general winter nourishment

  
  

Ingredients

(Serves 4)

• 400–500g blade cut beef, cubed (preferably organic or grass-fed)

• 1 tablespoon extra virgin olive oil

• 2 tablespoons finely chopped fresh chives (green parts only)

• 2 medium carrots, diced

• 1 parsnip or swede, peeled and cubed

• 1 small sweet potato or white potato, peeled and cubed

• 1 stalk celery, thinly sliced

• ½ cup frozen or fresh green peas

• ½ teaspoon dried or fresh thyme

• ½ teaspoon grated fresh ginger*

• ¼ teaspoon turmeric powder*

• 4 cups low-FODMAP vegetable or bone broth

• Sea salt and cracked black pepper to taste

• Fresh parsley or lemon zest to garnish

Optional Low-FODMAP Side

Serve with creamy mashed sweet potato or white potato:

• White potato mash: excellent source of vitamin C and potassium, providing quick energy and comfort

• Sweet potato mash: lower glycemic index for steadier blood sugar, rich in beta-carotene and antioxidantsKeep sweet potato portions moderate (about ½ cup per serve) to remain low-FODMAP.

If FODMAPs Are Not a Concern

Feel free to enhance this stew by adding:

• Leeks or spring onions (white parts included) instead of chives for more flavor

• Garlic-infused olive oil for extra aroma without FODMAP impact

• Kale, silverbeet, or spinach instead of celery to boost greens and minerals

• Quinoa or barley as a hearty grain addition (not suitable for strict low-FODMAP diets)

• Additional herbs such as rosemary or bay leaves for depth

Low-Salicylate Option

For those sensitive to dietary salicylates, consider:

• Using pumpkin, white cabbage, or parsnip as primary vegetables

• Celery can be included in small amounts if tolerated, but avoid zucchini, spinach, and peas which are higher in salicylates

• Add green beans as a low-salicylate bean/green option

• Use peeled white potato as the carbohydrate base rather than sweet potato

• Choose mild herbs such as thyme; avoid rosemary and bay leaves which have higher salicylate content

Instructions

1. Heat olive oil in a large heavy-bottomed pot over medium heat. Add beef cubes and brown on all sides (about 5–7 minutes). Remove and set aside.

2. In the same pot, add chives and sauté gently for 1 minute.

3. Add carrots, parsnip, sweet potato or white potato, celery, thyme, ginger, and turmeric. Stir well to coat with oil and spices.

4. Return the browned beef to the pot and pour in the broth. Bring to a gentle boil.

5. Reduce heat, cover, and simmer for 1.5 to 2 hours, or until beef is tender and vegetables are cooked through.

6. In the last 10 minutes, add the peas.

7. Season with salt and pepper to taste. Garnish with fresh parsley or lemon zest before serving.

   
   
   
   

A Note on Turmeric & Ginger

Both ginger and turmeric have powerful anti-inflammatory effects but may aggravate symptoms for those prone to acid reflux or heartburn. Use sparingly or avoid if you notice discomfort.

 A Bowl of Comfort & Healing

This stew is gentle yet nourishing, perfect for winter colds, respiratory infections, or anytime you need grounding, immune-boosting food that respects sensitive digestion.