Browse the recipe collection

Mine ended up being in the oven just under 3 hours because I only had 500 g of diced chuck beef, and it turned out incredibly tender and tasty. Even the little connective tissue it contained was cooked nicely, too.

Note: You don’t necessarily need to use a Dutch oven; any heat-resistant casserole pan with a lid works just as well.

Why it works: A short stove sear + long, moist oven heat melts collagen into gelatin (silky body) and softens connective tissue without drying out the lean. Flour lightly thickens in-pot so you get a glossy stew without separate roux.

Serves: 2 Prep: 15 min Cook: 2¾–3½ h Total: ~3 h

Ingredients

• 1–2 tsp ghee or olive oil

• 1 red onion, diced (white works too)

• 2 celery stalks, diced

• 1 garlic clove, minced

• 3 medium carrots, chunked

• 1 large parsnip, chunked

• 500 g diced beef (chuck/brisket/shin)

• 2–3 tbsp buckwheat flour (or plain flour) for dredging

• 1 tbsp tomato purée

• 700 ml beef (or veg) stock

• 1–2 bay leaves

• Sea salt & black pepper

• Small bunch of parsley, chopped

• Optional depth: 100 ml red wine or 1 tsp Worcestershire

• Polenta: 80 g quick polenta + 320 ml water (4:1), 10 g butter, 15–20 g grated parmesan/pecorino

Method

1. Heat oven to 160 °C.

2. Sweat aromatics: Warm ghee/oil in a Dutch oven (or any lidded casserole). Fry onion + celery 2–4 min until translucent; add garlic 1 min.

3. Dredge beef: Pat beef dry; toss with seasoned buckwheat flour.

4. Build the pot: Tip in carrots, parsnip, tomato purée, bay, beef, and stock (plus wine if using), and season generously with pepper and a little salt. Stir.

5. Braise: Bring to a gentle bubble, cover, then oven 2½–3½ h, until the meat yields to a fork. Start checking at 2¾ h.

6. Finish: Rest 10 min. Adjust salt, crack pepper, and fold through parsley.

7. Serve with polenta, mash, or warm bread.

Substitutions & tips

• Cuts: Shin, chuck, brisket all shine; avoid very lean steak.

• Gluten-free: Use buckwheat or GF flour for dredging.

• Veg swap: Add mushrooms or a handful of peas for the last 10 min.

• No oven? Simmer covered on the lowest hob setting 2½–3 h (heat diffuser helps).

• Brighter finish: A splash of red wine vinegar or lemon at the end lifts richness.

Storage

4 days chilled; 3 weeks frozen. Even better the next day; reheat gently with a splash of stock.

Read next

• The original story behind the recipe:

  https://www.saltpepperstories.com/p/musings-a-walk-and-a-little-beef

• The method behind the recipe:

• Browse all recipes: Recipes collection

If this recipe was useful, tap ♥, restack, comment or share it with a friend who is on the hunt for delicious and AGEs-friendly recipes.
New here? Subscribe to get more recipes and posts on metabolic health. We grow when friends tell friends.

xx, Ana

Subscribe now

Browse the recipe collection

Autumn asks for quieter heat. This broth does it: a poussin tucked over julienned roots, left to murmur on low until the kitchen smells like comfort. Ginger, turmeric, and mushrooms create a clear, mineral-rich dish.

Why it works: Low, moist heat extracts collagen and minerals without harsh browning; ginger + turmeric layer anti-inflammatory notes while mushrooms add umami and beta-glucans.

Serves: 6 Prep: 10 min Cook: 45 - 60 min

Ingredients

• 2.5 L water (or 2 L water + 500 mL chicken/veg stock)

• 1 Gressingham poussin (or similar)

• 250 g shiitake (or mixed mushrooms)

• 2–3 medium carrots, julienned

• 1 medium parsnip, julienned (optional)

• 2 celery stalks, sliced

• ¼ leek, sliced

• 1 small bunch parsley, chopped

• 1–2 cm fresh ginger, peeled

• 2 garlic cloves, smashed

• 1 large bay leaf (or 2 small)

• ½ tsp fennel seeds

• ½ tsp cumin seeds

• ¼–½ tsp turmeric

• 1 tsp ghee

• Sea salt & black pepper

Method

1. Wash and peel all the root vegetables, including the ginger.

2. Cut the celery stalks, leek, carrots, and parsnip julienne, smash the garlic after peeling it to release its flavour, and add everything to a pot. Due to the even heat distribution, I prefer a Dutch oven for this soup.

3. Add the poussin to the vegetables, followed by the seeds, spices, bay leaves, and ghee, and season well with salt and pepper.

4. Add water and set the pot on medium heat with the lid on. When the soup reaches a gentle boil, lower the heat to the faintest simmer and keep the lid on so the veggies stay tender and the broth stays clear.

5. In the meantime, wash and pat dry the mushrooms. Slice them and fry them in a pan with a tiny amount of ghee or oil. Keep as is (sauté mushrooms separately), but add “fold in off-heat” to avoid clouding. This step should be done when the vegetables and poussin are done.

6. Wash and finely cut the parsley, then add it to the soup. Set the stove to off, and let the soup cool for about 10 minutes before serving.

7. Serve with toasted bread and butter.

Substitutions

• Protein: Whole chicken (increase time), turkey drumsticks, or bone-in thighs.

• Veg: Add turnip or kohlrabi; skip parsnip for lower sweetness.

• Make it richer: Finish with a squeeze of lemon and a spoonful of miso off the heat.

• Storage: up to 3 days chilled, up to 2 weeks frozen.

Read next

• The original story behind the recipe:

• The science behind the method: https://www.saltpepperstories.com/p/low-temperature-and-steam-the-longevity

• More Autumn Warmers: Duck livers with polenta and greens, Four friends’ fish stew, and Dutch oven rice

• Browse all recipes: Recipes collection.

If this warmed you up, tap ♥, restack, or share it with someone who needs a clear, gentle bowl tonight.
New here? Subscribe for the next Autumn warmer recipe + the body science behind it. We grow when friends tell friends.

xx, Ana

Subscribe now

Browse the recipe collection

The inspiration for it came from Cooking for Levi. I adapted my ingredients to what I had on hand at home.

It hit the mark and more, turning out so good. Either a tagine or a Dutch oven can be used for the recipe.

Why it works: Moist heat + a tight lid trap steam, giving tender grains and proteins with minimal Maillard browning (fewer AGEs). Acidic add-ins (lemon, yogurt) further blunt browning chemistry.

Serves: 4 Prep: 10 min Cook: up to 35 min

Ingredients:

• 2 free-range eggs

• 125-150g white rice (I used a mix of what I had at hand in my home)

• 4 chicken sausages (or beef/pork)

• 125-150g greens (broccoli, green beans, sugar snaps, baby bok choy)

• 500 ml chicken stock

• 4-5 big shiitake mushrooms

Method:

1. Wash the rice and add it to a pot with the chicken stock. Set the heat to low to medium and bring to a boil.

2. Wash and trim the greens and shiitake mushrooms, then dry them; set aside.

3. Cut the sausages into four chunks. Add them to the pot.

   * If you’re using white rice, you can cook the veggies, sausages and the greens all together.

   * If you’re using black rice or a mix, add the sausages when the rice is cooked halfway through, and the greens when the rice is almost done. This way, you avoid overcooking them.

4. Serve warm, topped with poached or soft-boiled egg.

Substitutions

• Protein: Swap sausages for tofu cubes or leftover roast chicken.

• Greens: Spinach, peas, or other greens at the end.

• Finishers: Lemon zest, yoghurt dollop, or sesame oil drizzle.

• Storage: 3 days chilled; reheat with a splash of stock.

Read next

• Why this technique works:

• More Autumn Warmers: Duck livers with polenta and greens, and Four friends’ fish stew

• Browse all recipes: Recipes collection

Cook it, make it yours and share a photo if you do. If this was useful, tap ♥, restack, or pass it on to a friend who is on the hunt for delicious and AGEs-friendly recipes.
New here? Subscribe to get the next Autumn Warmer.

xx, Ana

Subscribe now

Yesterday I introduced the Recipes Collection section, moving recipes from past posts + new ones into one place so you can browse, save, and cook them fast.

Each recipe uses a quick-scan format, Substitutions for constraints, and a one-line why it works, so you get the mechanism, not just the method.

This recipe is part 2 of Autumn Warmers mini series: slow, gentle, restorative cooking for colder days.

Browse the recipe collection

As autumn settles in, I thought it proper to share another favourite of mine: duck livers with creamy polenta, mushrooms, and greens. Rich, earthy, buttery-soft and unfussy, this meal is your hormone-friendly dinner date.

Why it works: hot, short sear keeps livers tender; lemon + parsley cut richness; 4:1 water:polenta → creamy, spoonable base without babysitting.

Iron-rich, cosy, and weeknight-simple.

Serves: 2 Prep: 10 min Cook: 25 min

Ingredients

• 400 g duck livers, trimmed, patted dry

• 250 g mushrooms (shiitake/oyster/mix), sliced, wiped clean

• 150 g green beans + 150 g broccoli florets (or 300 g mixed greens)

• 2 garlic cloves, minced

• 3–5 sprigs parsley, chopped

• 2–3 tsp ghee (or olive oil)

• ½ lemon (juice)

• Polenta: 80 g quick polenta + 320 ml water (4:1), 10 g butter, 15–20 g grated parmesan/pecorino

• Sea salt & pepper

• Optional spice mix: ½ tsp each dried Italian herbs, paprika; ¼ tsp onion powder

Method

1. Bring 320 ml of water to a simmer; whisk in polenta. Cook per pack; stir in butter + cheese. Keep warm, covered.

2. Steam beans 10 min; add broccoli for last 3–4 min until tender-crisp.

3. Heat 1–2 tsp ghee medium-high; sear livers 6–7 min total, turning once.

4. Deglaze the pan with a splash of water; season with salt, pepper, and spice mix.

5. Toss livers with half the parsley; cover and rest.

6. In a second pan, add 1 tsp ghee and sauté mushrooms until browned at the edges.

7. Season mushrooms; finish with lemon juice + drizzle of olive oil.

8. Fold in the remaining parsley and the garlic off the heat.

9. Plate polenta → mushrooms → livers → greens. Serve immediately.

Substitutions

• Cheaper version: use chicken livers (cook ~5–6 min).

• Dairy-free: olive oil; skip cheese; add 1 tbsp nutritional yeast for savouriness.

• No steamer? Microwave greens with a splash of water in a covered bowl for 2–4 minutes.

Read next

• The science behind the recipe:

• Browse all recipes: Recipes collection

Tried the recipe? Reply in comments with MUSHROOM: shiitake, oyster, button and what substitutions you made.

See you next cycle, friends.

xx, Ana

If you made it this far, your hormones and I thank you. And if this post helped you, tap ♥︎ restack the post, comment or share it with someone whose hormones deserve better meals.
New here? Subscribe for the next recipe + the thinking behind it. We grow when friends tell friends.

Subscribe now

Browse the recipe collection

By far one of my favourite homeland recipes, this fish stew is something I always go back to when I feel homesick. The best part of cooking it? Prep once. Nourish many.

Why it works: Roast-then-simmer builds smoky-sweet depth without aggressive charring; a short final poach keeps fish juicy and proteins tender for easier digestion.

Serves: 4 Prep: 10 min Cook: 40 - 45 min

Ingredients:

• 1.5 kg mixed fish (carp & bream, or bream + trout + carp)

• 1 red onion;

• 3–4 peppers (romano + bell);

• 6 tomatoes

• 1 head garlic + 2 extra cloves; 1

• chilli

• Thyme (2 sprigs), rosemary (1–2 sprigs), parsley

• Ghee, salt, pepper

Method:

1. If you are using a mix of fish, keep one fish whole and slice the other into 3 cm chunks.

2. Wash the tomatoes, peppers, capsicum, chilli, and onion (previously peeled), and place them on a baking tray.

3. Cut the top part of the garlic head, season it with salt and pepper, and sprinkle it with a bit of olive oil. Then, cover it with baking paper and seal it in a small sachet.

4. Place your fish on the tray too and season with salt and pepper.

5. Roast for 20–25 min at 180 °C.

6. When everything’s done, remove it from the oven. Let the vegetables cool slightly, then peel the skin off the tomatoes and bell peppers. Next, dice the peppers and onion, and squeeze the garlic cloves out of the skin.

7. In a Dutch oven (or any other pot you have), add a spoonful of ghee, one sprig of rosemary, two sprigs of thyme, and two fresh garlic cloves.

8. After 2 minutes, add the tomatoes, diced onion, peppers, and baked garlic. Let everything simmer for about 15 minutes, then season with salt and pepper.

9. Add fish; simmer very gently 8–10 min until just flaky.” (Prevents overcooking; aligns with “juicy/tender proteins.”)

10. Once everything is cooked, finely chop 5-10 sprigs of fresh parsley and sprinkle over the top. Serve with polenta.

Substitutions

• Fish: Cod, hake, or salmon chunks work; add mussels for brininess.

• Heat: Stir in sliced olives + a pinch of chilli flakes.

• Acid: Finish with lemon juice or a splash of white wine vinegar.

• Best when eaten fresh: Maximum next day.

Read next

• The science behind the recipe:

• More Autumn Warmers: Poussin soup and Dutch-oven pot rice

• Browse all recipes: Recipes collection

After all the data that I gathered, the tables, and the research papers, the conclusion is embarrassingly simple:

People are the protocol.

As always, thank you for reading Salt, Pepper, Stories. If you cook this, tag me or hit reply with your tweaks. If it helped, tap ♥ / restack so that more people find these bowls.

New here? Subscribe for the next Autumn warmer recipe + the body science behind it. We grow when friends tell friends.

xx, Ana

Subscribe now