Alkalizing “Beef” Stew, Vegan, Gluten-Free, Soy-Free, Oil Free

December 18, 2013

I sometimes get into a food zone.

In other words, I become perfectly content in my bubble, consuming a plethora of fresh fruits, leafy greens, and avocado with little variation. Regardless of the chosen flavor of the month, my college roommate would tell you that if eggplant was on the menu, it was likely on the menu multiple times that week (simply because I liked it!).

Luckily, I have clients that challenge me to create unique recipes so that I can share these creations with you.


This “Beef Stew” was created for a Texan client of mine I have really enjoyed getting to know over the past six months. In an effort to transform her hearty beef and potato stew into something more alkaline, nutrient rich, and less sluggish to digest, I focused on mushrooms, and eliminated all animal products, both beef and broth. Surprising to many, but mushrooms can be a stellar source of protein, magnesium, potassium, B vitamins, and selenium. Baked or marinated mushrooms also happen to be an excellent alternative to meat due to their “meaty” density.

In researching a number of “beef stews,” I collected a variety of tips, and suggestions, to get an idea of what type of herbs would take this recipe from mushroom soup, to hearty “beef” stew. Instead of potatoes however, a mainstay in traditional beef stew, I opted for cauliflower, which is the perfect low starch and nutrient packed substitution for those white starchy tubers.

The diced tomatoes made for a thicker, heartier texture than beef broth.  I was both excited and nervous to watch the stewing vegetables mingle with the tomatoes and mushrooms, creating an excellent and hearty base for our fungi.

The two game-changing ingredients however, were the addition of both raw coconut aminos and nutritional yeast. While most stews do not contain added yeast in the ingredient list, in my research, I found that beef broths can contain torula yeast, which is actually a toxic yeast– Candida. In order to keep my soup as authentic as possible, I added in nutritional yeast (an otherwise non-toxic inactive yeast), which truly enhanced this stews flavor.

So here you are. I dare you to give this stew a go after entering in our giveaway for January’s Surprise Box of Vegan Luxury Makeup by Petit Vour. Check out the giveaway here. While you may have a few more months of “chill” to enjoy this warming stew, you only have a few more days to enter in this giveaway!


Alkalizing “Beef Stew”


  • 1 pound baby bella mushrooms, stems removed, cut into thick slices, then in half
  • 1 pound shiitake mushrooms, stems removed, sliced
  • ½ tsp sea salt


  • 1 box or can tomatoes, 26-28oz
  • 1 medium yellow onion, diced (about 3 cups)
  • 1 stalks of celery, diced (about 2 cups)
  • 4 large cloves garlic, minced (2 tbsp)
  • 3 carrots, peeled, chopped (3 cups)
  • 2 cups cauliflower florets, stems removed
  • 1 bay leaf
  • 1 tsp rubbed sage
  • 1 tsp thyme
  • 1 tsp rosemary
  • 2 tbsp Nutritional Yeast
  • 2 tbsp raw coconut aminos
  • Optional: Add Cayenne, Jalapeño, or Hatch pepper of choice for added heat—to taste
  • 1/8 tsp sea salt, plus more to taste
  • ¼ tsp black pepper, plus more to taste

Heat a large pot on the stovetop until hot. Add in 1lb of mushrooms, with ½ tsp salt, cover, and reduce heat to medium. The salt should cause the mushrooms to sweat, allowing them to secrete enough mushroom juice to sauté without water, broth, or oil. Allow mushrooms to steam for 3 minutes, stirring to prevent sticking. Add in remaining mushrooms, stir, then cover for an additional 7 minutes, or until mushrooms are dark, brown, and appear wilted. Leave mushroom juices, and spoon out mushroom into a separate bowl.

In same pot, combine the celery, onion, and garlic with 1/8 tsp salt. Cover and allow to steam for 5 minutes, or until onions are translucent. Add diced tomatoes, carrots, herbs, and cauliflower florets (and optional “heat”). Stir and allow to simmer for 30 minutes, or until florets are tender. Stir in coconut aminos and nutritional yeast until dissolved.

Scoop mushrooms back into your stew and allow to simmer on medium-low heat for 10-12 minutes. Add additional seasoning to taste.

Serve it up hot!

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