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Traditional Hungarian Goulash

A bowl goulash with cooked beef cubes, carrots and potatoes.
The Benefits

Grass-Fed Beef: This is a source of protein that comes from cows that are purely fed a diet that is rich in grass, rather than an unhealthy and unnatural diet of a soy and wheat grain mixture. It has been noted that beef from grass-fed cows reap in benefits such as higher omega-3 fatty acids, less fat ratio, and is antibiotic and hormone free. Consuming grass-fed beef may help improve cognitive function, muscle mass, boost immunity, fight cancer and if eaten in moderation – improve cardiovascular health.

Antioxidants – Vitamin B, D & E – Iron – Omega-3 Fatty Acids

Carrots: This flavorful root vegetable that ranges in color may have the ability to improve vision, boost immunity, support heart and skin health, and help regulate blood sugar levels.

Antioxidants – Vitamin A, B, C & K – Fiber

Caraway Seeds: This potent seed has unique properties that may help enhance digestion, boost gut health, reduce inflammation, lower blood sugar levels, and promote weight loss.

Antioxidants – Copper – Iron – Magnesium – Phosphorus

Onion: This uniquely layered bulb can come in various colors: yellow, white, and red. Indulging in this vegetable may help rid of any bacteria in the body and protect it from ulcers, various cancers, heart disease, and allergies.

Antioxidants – Vitamin B6 & C – Copper – Manganese – Potassium

Tomato: These vibrant gems that vary in size, shape, and color, offer a multitude of health benefits. They may help combat inflammation, strengthen the immune system, and lower the risk of heart disease and cancer.

Vitamin A, C & K - Folate - Fiber - Potassium

The Recipe
Ingredients 1 1/2 lbs grass-fed beef, stewing or cubed filet mignon

1/4 c. flour, sub. cornstarch

1/2 tsp garlic powder

1 med. yellow onions, roughly chop into 1' in pieces

4 garlic cloves, minced

2 tbsp butter

2 tsp caraway seeds

1 tbsp paprika

1/2 c. red wine

32 oz beef broth

1 can (14 oz.) diced tomatoes

2 bay leaves

4 large carrots, 1 in. pieces

3 large russet potatoes, roughly chopped

optional garnishes: Fat-free greek yogurt & finely chopped flatleaf parsley


1) Prepare the beef: In a medium bowl, toss the beef in flour, salt, pepper, and garlic powder until fully coated. Set aside.

2) Sauté the base: In a large pot over medium-high heat, sauté onion, garlic, and butter for 4-6 minutes. Stir in paprika and caraway seeds. Add prepared beef and allow to cook for and additional 5-7 minutes. Deglaze the pot with red wine. Make sure to scratch off all those golden yummy bits.

3) Create greatness: Stir in beef broth and can of tomatoes. Drop in bay leaves, potatoes, and carrots. Bring to a boil. Cover and reduce to a simmer. Allow to cook for 1.5 to 2 hours or until meat is tender.

4) Serve and enjoy! Ladle into bowls and top with a small dollop of greek yogurt and a sprinkle of fresh parsley.

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