slow cooker- paleo beef stew

'Tis the season for giving

Christmas is almost here!  Can you believe that... Actually, I can, it's been a pretty busy, long, good year. It's that time of year when there's at least one radio station that only plays Christmas music and you go to the mall to get pictures with Santa

I gotta mention, one radio station here started playing Christmas music, like, the week BEFORE Thanksgiving.  Seriously? I love Christmas time, but that's a little ridiculous.

So as the year comes towards an end, I'm determined to make 2012 the best year ever... but that means starting now! Don't wait till January 1st to act on your "resolutions" and "goals"--do it now! I have gotten a lot of information about my healthy back lately, it's not all too hot. But I have an amazing new nutritionist and she totally gets me... which is such a relief and inspiration. A huge point for me is being able to respect the nutritionist, and basically, look up to her, and know that, for once, she knows more than I do about nutrition and exercise.  She and I had a great meeting today, but I'll wait for a later post to go into all the details about that and my health... Feel free to leave any questions.

But not, I realized I haven't posted any good eats or recipes in a while! So I give you Slow Cooker beef stew! I made this last weekend and it's so easy but so good!

Start by buying the highest quality ingredients:

Chop it into "stew size" pieces:

Then toss with flour (to make the gravy once you put it in the slow cooker) and brown in a skillet

Add all this to slow cooker and add enough water to cover.  I also added some tomato puree to add a little more flavor. Allow to cook on low for about 8 hours. At hour 7, add in whatever vegetables you want, like carrots, potatoes, and onions.  I had a bunch  carrots!


  • 2 lbs grass fed cubed steak
  • 2-3 tablespoons flour (I used coconut flour)
  • 3/4 cup tomato puree
  • Lots of fresh carrots (and vegetables as you'd like)

This was one of my better slow cooker creations, and the best part is that it freezes really well so that I have it for weeks.

Speaking of Alton Brown good eats, here's a delicious avocado mash chicken breast I made:

Now, lastly, I mentioned the fact that it's the season to give, right?  My friends at PowerBar were kind enough to send me some of their products to use in my training.  I love their gels, as I try to keep my diet as clean as possible at all time--in and out of training--and their gels are really good to compliment my nutrition.  They use a dual-carbohydrate source, so that way your body isn't just relying on one source to replenish glycogen for energy and keep you going longer.

And who doesn't love some free Peanut Butter PowerBars? But since it's the Christmas season, I want to share some of this with y'all!  I'm giving away a box of Peanut Butter PowerBars each to TWO winners! Here's how to enter:

  • Leave me a comment on here and tell me your favorite gel flavor, or what you think would be a good idea for a new flavor
  • Follow me on Twitter (if you have it) @Chuckfeerick and tell me that you want to win--and mention @PowerBar too!
  • Spread some Christmas spirit to those who are less fortunate than us.

Entries will close this Friday, December 9th.

Thanks for reading guys, and I'll have an update again soon!

  1. What's you favorite Christmas tradition...and cookie?
  2. What fitness/nutrition/racing questions do have for me?