Osteoporosis Awareness Month: One-Pot Beef Stew

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“You don’t need a silver fork to eat good food.”

– Paul Prudhomme


  • 4 pounds boneless beef chuck roast, trimmed and cut into 1 1/2 cubes
  • salt and freshly ground black pepper
  • 1/4 cup olive oil
  • 3 large yellow onions (about 2 pounds), sliced 1/4” thick
  • 1 pound white mushrooms, sliced, 1/4” thick
  • 1 tablespoon Worcestershire sauce
  • 1/4 cup tomato paste
  • 1/2 cup sour cream
  • Serves 8 to 10 people


  1. Season the meat with salt and pepper.
  2. Heat the OVOO in a large, heavy pot or Dutch oven over medium-high heat. Working in batches, add the meat and brown well on all sides, 5 to 8 minutes per batch. Add the onions to the meat and cook, stirring frequently, until they soften and turn golden, about 10 minutes. Add the mushrooms, cover the pot, and cook stirring occasionally, until they soften, 5 to 10 minutes.
  3. Add the Worcestershire sauce and 1/4 cup of water. Cover the pot and bring the stew to a simmer. Decrease the heat to low and let simmer gently, covered for 1 hour. add the tomato paste and continue to cook until the meat is fork-tender, about 30 minutes longer. Check the stew occasionally and add more water if needed. Adjust the heat, if necessary, to maintain a gently simmer.
  4. Just before serving, add the sour cream, and stir to blend. Serve the stew hot. If you have not planning on serving the stew at this time, don’t add sour cream. Let the stew cool to room temperature. It can be refrigerated, covered, for up to 3 days or frozen up to 3 months. Thaw the stew overnight in the refrigerator, then reheat it over low heat and add the sour cream.  

These are just a few suggestions to help you live your best life.  We believe in treating the whole person with a holistic approach and blend our knowledge and training of movement, nutrition, massage therapy and traditional chinese medicine. 

We love teaching mindful movement and even during this time, we are here to support you in your journey to wellness by offering online remote training from anywhere in the world. Contact us today to get started and learn to move with less pain and greater ease. We look forward to answering your movement questions and/or concerns.

Feel free to check out our blog posts specific to pilates, pre/post natal, bone building for osteoporosis/osteopenia, mindful meditation, restorative yoga therapy, partner and endurance training.

Medical Disclaimer: You should also see your doctor and/or nutritionist if you think you may be deficient in specific nutritional vitamins. They can help determine what’s causing your symptoms and, if needed, recommend ways to balance your daily vitamin intake.


  1. GOODMAN, M. and HOLLAND, L., 2006. Food to Live By: The Earthbound Farm Organic Cookbook. Workman Publishing Company.