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Muscle Recipes #1 – Stew

Stew is often thought of as a staple family dinner that does nothing for your fitness efforts, but let’s  look a little closer – it’s actually an ideal nutrient-packed muscle building meal.

Stew basically contains your choice of meat, tonnes of veggies, and potato.

Of course it sits in a watery broth which gives it its rich taste, partly created by the juices from the meat, a little red wine, stock, and – perhaps the only questionable ingredient – flour.

The amounts will vary depending on much you want to make, but whatever you decide, I recommend throwing all this in;


  • Lean, diced steak
  • Chopped new potatos, or sweet potatos
  • Carrots
  • Whole Shallot Onions
  • Asparagus
  • Green beans
  • Mushrooms
  • Garlic
  • Red Wine
  • Oxo Beef Stock
  • Flour

Preparation time is moderate, and it takes a while to cook, but requites little effort. Here’s how to do it;


– Fry the steak in a pan, not all the way, just so it’s browned on the outside

– Put a pan on the stove with a small amount of water in, heat on medium, don’t let the water boil violently

– When the meat is browned, whack it in the pan of water, plus any juice/blood

– Fill the rest of the pan with red wine, a bit of stock and a little flour for thickness

– Throw literally everything else in, then if you need to, top up with more water ’til all the ingredients are just covered

– Put a lid on the pan and let it simmer on a medium heat for about an hour

– Eat it after a grueling leg workout




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