Recipe: Slow Cooker "Gut Hug" Stew

A warm, grounding meal designed for deep tissue repair — pre-digested texture, steady blood sugar, and collagen for gut lining repair.

Ingredients

• Protein (choose one): 1½–2 lbs grass-fed beef chuck OR 2 lbs bone-in chicken thighs. Optional: 1–2 marrow bones or extra bone broth.
• Root vegetables: 2 carrots, 2 parsnips, 1 rutabaga or turnip. Optional: 1 sweet potato.
• 1 yellow onion (diced), 2–3 cloves garlic (minced), 2 cups chopped celery or fennel.
• Liquids: 4–6 cups bone broth, 1–2 tbsp olive or avocado oil.
• Seasoning: 1–2 tsp fresh grated ginger, 1 tsp turmeric, 1 bay leaf, ½ tsp dried thyme, sea salt to taste.
• Optional finishers: 1 cup chopped zucchini or leafy greens.

Instructions

1. Layer root vegetables on the bottom of the slow cooker, protein on top, then onions, garlic, and softer veggies.
2. Sprinkle ginger, turmeric, thyme, and salt over the top. Add the bay leaf.
3. Pour broth over everything until just covered.
4. Cook on LOW 8–10 hours or HIGH 4–6 hours, until protein is fall-apart tender.
5. Stir in zucchini or greens in the last 30–45 minutes. Remove bay leaf. Taste and adjust salt.

How to eat for gut healing: Eat warm, slowly, and without distraction. Chew well. Sip a spoonful of warm broth first to prime your stomach.