Brunswick Stew Paleo Style

Would you believe it was 33 degrees here in Atlanta this morning?! It is Spring…right? Anyway, I thought it would be a good day to make a final winter stew.

When I was little, I would go with my dad to get brunswick stew at a place called Old Hickory House. I still remember the taste and that was about 25 years ago. Anyway, while I continue with my pork kick (can you tell once I find something I like, I stick with it?), I thought I would try to recreate the stew with a Paleo version.  While it doesn’t taste exactly like I remember, after all, it’s hard to do without sugar, white flour, corn, beans, and BBQ sauce, it’s still turned out really good. My daughter loved it! My husband and I did too. But, my son said “just so you know mom, I really don’t care for it.” Um, okay Tate. Fair enough. Of course he still ate it, because, well, it was what was for dinner, but he may not be begging me to make it again anytime soon. Regardless, the rest of us enjoyed it!

Rather than use pork loin, feel free to substitute with a whole chicken or pork shoulder. I think Boston butt is typically used in Brunswick Stew. But as much as I love pork butt (does anyone else hear a 6 year old boy laughing in their heads?) when cooked on the Big Green Egg, I am really kind of grossed out by it when cooks in a slow cooker.

Anyway, here is what you need for the Paleo Brunswick Stew:

• 2.5 lb pork roast or shoulder/butt if you prefer
• 28 ounces canned, crushed, tomatoes plus their juices
• about 1 cup frozen precut, or fresh okra
• 1 medium onion, finely chopped
• 3-4 stalks if celery, finely chopped
• 4 tablespoons grass fed butter
• 3/4 tsp black pepper
• 3/4 tsp cayenne pepper (adjust accordingly)
• 2 tbsp Celtic sea salt, or to taste
• 2 tsp fresh garlic or powder
• 2 tbsp coconut palm sugar
• 2 tbsp apple cider vinegar
• bay leaf
• 1 tbsp arrowroot powder and
• 1 cup chicken broth
• 1/2 cup BBQ sauce (look for low sugar)
• coconut oil, for searing pork

Rub some salt, pepper and cayenne pepper on the roast. Then heat up your dutch oven or large pan on high, pour some coconut oil and sear the meat for about 3 minutes on each side, until it’s a nice golden brown. Searing isn’t absolutely necessary, my husband argues it doesn’t matter, so you can skip this part if you prefer…

Then, in a food processor, shred your celery and onion.

Now, put that in your dutch oven (or slow cooker) on top of the meat. Then add the tomatoes, bay leaf, butter (you can just place it cold in the center of your food), all of the spices, BBQ sauce (if you use it), apple cider vinegar and coconut palm sugar.

Now in a small bowl, mix the arrowroot powder and chicken broth and then pour that on top of your stew.

Cook on 200F for 5-6 hours. If using a slow cooker crock pot, cook on low for about 6-7 hours or high for 3-4 hours.

Then cut up the pork on a cutting board or just tear apart meat and place it back in the pot with the sauce. Let it sit for at least 10 minutes to soak up the flavor, and enjoy these last bites of winter! 

If you want it to have more of that traditional BBQ brunswick taste, add 1/2 cup of a low sugar, all natural BBQ sauce. 

I didn’t use the BBQ sauce, but instead I did use a little of this new amazing hot sauce my good friend gave me the other day. Mmmm…

Happy Easter everyone! Well that certainly doesn’t sound right…