Beef Potato Skillet & Slow Cooker African Stew!

Beef and Potato Skillet

What you'll need:

          2 T heat stable fat/oil

            1 cup chopped onion

            4 carrots, minced pretty finely

            ¼ teaspoon allspice

            1-2 pinches clove

            ⅛ teaspoon cinnamon

            ¼ teaspoon ground thyme

            ¼ teaspoon rubbed sage

            ¾ teaspoon ground mustard

            ¼ teaspoon black pepper (optional)

            5 cloves of garlic, crushed and chopped

            1½ pounds sweet potatoes cut into ¼" cubes

            1 cup unsalted chicken stock

            1¾ tsp salt, divided

            1 lb ground beef (preferably lean as it works better in this dish)


1. Heat the fat/oil in a skillet over medium heat. Add the onions, carrots, and seasonings + a pinch of the salt. Stir and cook the onion until it begins to be translucent, turning down the heat if need to keep it from burning. Add the garlic and cook for another minute or two.

2. Add the sweet potatoes, chicken stock, and half the salt. Bring to a boil, then lower to a simmer. Cover and cook for 5 minutes, stirring occasionally. Uncover and let the stock cook mostly away.

3. Add the beef and the rest of the salt. Cook through while stirring to crumble it. If sweet potatoes are not cooked through once beef is done, add ¼ cup bit more chicken stock (or water) and boil away. :)


Slow Cooker African Stew

What you'll need:

          3 lbs boneless, skinless chicken thighs

            1 onion

            1 carrot

            1-3 bell peppers

            4 cloves of garlic

            1 6-oz can tomato paste

            ½ cup cashew butter

            2 tsp salt

            1 tsp black pepper

            1 cup broth

            ½ habanero pepper (optional)

            Fresh cilantro (optional)

           Whole cashews, chopped (optional)


1. Roughly chop the onion, carrot and bell peppers. Smash and peel the garlic cloves and then load them with the chopped vegetables into a food processor. Pulse until finely shredded.

2. Layer half of the shredded vegetables in a slow cooker, and then the chicken thighs. Top with the remaining half of the vegetables.

3. Add the tomato paste, cashew butter, salt and pepper. Pour the broth in, then cook on low for 8 hours.

4. Stir the contents together, shredding the chicken into the rest of the ingredients with a fork. Mince the ½ habanero, stir into the stew, and top with fresh cilantro and chopped cashews if desired. Serve warm or over riced cauliflower! :)