Yam, Beef, and Barley Stew with Stout

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Yam, Beef, and Barley Stew

There are few things that take the edge off a cold winter training session like returning home to a bowl of hot beef stew with stout. This stew's primary carbohydrate sources are the yams and pearled barley. Yams are particularly high in vitamin C, and have respectable amounts of potassium and vitamin B6.

Stew beef is generally taken from less desirable cuts of meat--which here is a good thing. "Less desirable" cuts are often leaner, which in the case of a slow-cooked meal is a non-issue as the meat will be plenty tender and full of flavor. It is very important for athletes to maintain iron levels, especially during the winter months when training miles can be pretty big, and the occasional serving of red meat is a great way to do so.

I love to cook a double batch of this beef stew on a Friday night (then I can drink a few of the stouts that go into making it in the process....), and round up the boys after a big day on Saturday to eat all the leftovers. My stout of choice for this stew is North Coast Brewery's Old Rasputin. Only sold in 4-packs (it is questionable as to whether any human being could even consume 6 Rasputins...), this beer redefines stout as most of us know it. If you can get your hands on some Old Rasputins--you will not be disappointed.

Thanks to Prolong Energy

Big Thanks to Prolong Energy for getting this recipe out. Prolong was created by a good friend, John Heiss, an elite cyclist with a PhD in biochemistry from UCLA. John is a pretty unique case in that he is a professional within the scientific community, but as a competitive bike racer, knows exactly what athletes need in a drink. He's got an incredible handle on how the body turns food into fuel, and all around, is probably one of the smartest guys you'll meet. Like any good scientist and entrepreneur, he developed Prolong purely out of his need for something better. I know who made my sports drink. For more info check out ProlongEnergy.com .

Ingredients: 

1 ¼ lb lean stew beef, trimmed and cut into one inch cubes
1 large yam, cubed
1 medium celery root, peeled and cubed
½ cup pearled barley
1 yellow onion, diced
4 cloves garlic, finely chopped
1 T fresh ginger, minced
8 cups beef broth
12 oz stout beer
2 T flour
2 T olive oil
¼ t cinnamon
¼ t allspice
1/8 t cumin
salt and pepper

Instructions: 

Makes 4 servings.
Prep time: 15 minutes
Cook time: 1 hour

Heat two tablespoons of olive oil in a large pot over medium high heat. Add the cubed beef to the olive oil to brown and season with salt and pepper. Cook for eight to ten minutes, until browned on all sides, and remove with a slotted spoon, reserving juices. Set aside.

Add the onion, garlic, celery root, and ginger to the pot over a medium-low flame and cook for eight to ten minutes. Add the flour and stir to form a pasty consistency. Add the stout, bring to a low simmer, and cook for about eight minutes until reduced to about 1/3 the original volume. Add the cinnamon, allspice, and cumin; stirring to combine. Add the beef broth and barley, then return the browned beef to the pot. Bring to a boil, then reduce heat to a low simmer and cover. Simmer covered for about one hour, then add the cubed yams and cook just until soft, about fifteen minutes.