Cranberry Barbecue Beef Oven Stew + Socca

I was so excited to drive out to the mountains for a lunch at Iron Goat Pub and Grill that I completely forgot my camera. [Makes for a great excuse to return!]

I was so excited to have the gluten free fries and chicken wings, that I forgot to sprinkle salt on top.

I was so excited to have the grass-fed bison burger with caramelized onions and chili mayo in a rice bread tortilla, that I forgot to add ketchup.

I was so excited to finish the meal off with a gluten free chocolate torte, that I forgot I had to pee before getting in the car for the 1.5 hour drive home.

My day was full of so much excitement that I slept all the way home. [Also a great tactic for when you really, really need to go! ooOOoo]

Needless to say, I had the best Valentine’s day!

Side note: My workouts have been updated – I’m now sprinting a couple of miles a week! woot!

Cranberry Barbecue Beef Oven Stew

Gluten free, Dairy free

Throw it in the oven and forget about it! This dish is full of flavor – from the deep cranberry taste, to the sweetness of yam, mixed with the satisfying taste of organic beef. Perfect for weekday family meals, served with toast, tortillas, or socca.


  • 1 butternut squash, peeled and chopped into 1/2 inch cubes
  • 1 yam, unpeeled and chopped into 1/2 inch cubes
  • 2 potatoes, unpeeled and chopped into 1/2 inch cubes – I used white, but red would work as well
  • 2 carrots, unpeeled and cut into discs
  • 1 yellow onion, sliced
  • 1 lb stewing beef – I used grass-fed and finished, free range beef

Cranberry barbecue sauce:

  • 2/3 cup cranberry juice – I used 100% cranberry juice so had to add 1 tablespoon sugar – demerara sugar, or sucanat would work
  • 1 beef bouillon cube – I used GoBIO! Organic Beef Bouillon Cubes
  • 6 oz. can of tomato paste
  • 1 tablespoon balsamic vinegar
  • 1 clove garlic, minced
  • 2 tablespoon blackstrap molasses
  • 1/2 teaspoon salt
  • pepper to taste


  1. Preheat oven to 300F
  2. Combine all barbecue sauce ingredients in a small saucepan. Bring to a boil, then reduce to medium low heat. Cover and simmer for 10 minutes.
  3. Meanwhile, combine all vegetables and meat in a large bowl. Stir to combine, then drop into a 2.3L [or larger] casserole dish.
  4. Pour barbecue sauce over the prepared vegetables.
  5. Cook with lid on for 2.5-3hrs or until potatoes can be cut through, but still hold form. [Mine took 2hrs and 45minutes]

Nutrition stats [1/2 cup]: calories 300; fat 5.5g; saturated fat 2g; carbohydrates 35g; dietary fiber 5.5g; sugars 11g; protein 28g

Makes 5-6 servings.


Vegan, Gluten free, Dairy free

Lightly adapted from: Katlyn’s Kitchen


  • 1 cup chickpea flour
  • 1 cup + 2 tablespoon filtered water
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground cumin or thyme – I’ve tried it both ways and they’re both fantastic!
  • 2 tablespoon olive oil + more for brushing cast iron pan
  • pepper to taste


  1. Combine all ingredients in a medium sized bowl, stir to combine, then pop a lid on a the bowl and allow to sit at room temperature for 1 hour.
  2. Set oven to high broil and move oven rack to highest position in oven.
  3. Oil a cast iron pan with 1 teaspoon olive oil and place under the broiler for 2 minutes.
  4. Remove cast iron from oven and pour 1/4 of the batter into the pan.
  5. Return to the oven for 3-4 minutes. [I found our socca was better at the 3 minute mark – after the first try you’ll know what works best for your oven]
  6. Place finished socca on cooling rack, and repeat with remaining batter.
  7. Serve with hummus, stew, or dipped in cashew Caesar dressing.

Makes 4 – 7inch soccas.

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