Gluten-Free Beef Steak Braised with Mustard Gravy
Here’s what today’s recipe looks like after it’s served.
This recipe is an old favorite in my family, so I was happy it converted easily to gluten-free. It’s also dairy-free, lactose-free, nut-free and soy-free (depending on the oil you use), and if you use potato starch flour, it suits a paleo diet.
A common problem that many celiac victims have is a vitamin B-12 deficiency. I’m been struggling with that recently. Two of the more prominent symptoms of that condition are exhaustion and difficulty concentrating.
Lately I’ve been feeling more energetic, like I might want to follow through on a project more rapidly than I have in some time. Better yet, I can concentrate on more than one thing at a time even later in the day. That sure helps me prepare supper! (I have to pay attention when I’m cooking my gluten-free meals because I live in a mixed household.)
Also, I’m not as short of breath as I had been for some time. None of these things seemed life-threatening when I began to notice them, but having them going away now is certainly noticeable! Better yet, the treatment that’s beginning to work for me is simple. The problem was figuring out what to treat.
A simple blood test ruled out some other possibilities and at the same time showed a fairly common problem for those with celiac disease: B12 deficiency.
Since I’ve known that B-12 can be a problem for me, I’ve been careful to include it in my diet, by eating animal products such as fish, meat and dairy produce (see the NIH’s Dietary Supplement Fact Sheet for B12).
However, now it seems that I need to supplement what I eat in order to get sufficient B12. That’s easy enough to do, so I’ll keep doing that now.
The following is one of our favorite recipes that would include the “meat” group on the NIH’s Fact Sheet for B12. It also is from unprocessed ingredients, so it qualifies for the October: Unprocessed challenge on Eating Rules.
To gain a better awareness of just how much processed food we eat, I’m going to try to use less processed food each day this month. The goal might be described as “shorter labels” — easier for me to read!
Here’s the recipe — Enjoy!
- 1/4 cup Rice Flour, or Potato Starch Flour
- 1 1/2 Teaspoons Dry Mustard
- 2 Teaspoons Salt
- 1/4 Teaspoon Pepper
- 3 Pounds Beef Round Steak, Top Sirloin Steak or Chuck Steak, cut 3/4 in. thick, trimmed
- 1/8 Cup Oil
- 1 Tablespoon Parsley, snipped
- 1 Clove Garlic, minced
- 1 Tablespoon Celery Leaves, chopped
- 2 Cups Water
- 1/4 Cup Sweet Rice Flour, or Potato Starch Flour
- 1/2 Cup Cold Water
Combine flour, salt, pepper and dry mustard. Dredge the meat in flour mixture.
In heavy skillet, heat the oil over medium high burner.
Brown steak slowly on both sides in hot oil.
Add the water all at once to browned meat in skillet; cover quickly and reduce heat.
Cook over very low heat for 1-3/4 to 2 hours or till tender. There should be a few bubbles always visible, but not a lot of bubbles.
Add more water if needed to keep steak almost covered, but not quite.
Remove steak to warm platter; keep warm.
Add 1/4 cup flour to 1/2 cup cold water.
Stir until smooth, then stir into pan juices.
Cook and stir constantly over medium heat until thickened and bubbly.
Adjust seasoning as needed and serve.
Buttered New Potatoes and a colorful dish like Sauteed Summer Squash, Zucchini and Tomatoes go well with this.