Outlander Inspired Beef Stew for Hormonal Balance

A Nourishing Winter Stew for Women

As winter sets in and our bodies crave warmth and grounding, this Outlander-inspired beef stew offers more than just comfort — it’s crafted to support perimenopausal and menopausal women with nutrient-rich ingredients that gently help balance hormones, improve energy, and soothe common symptoms.

Whether you're navigating hormonal shifts, struggling with fatigue or brain fog, or simply looking to nourish your body with real food during the colder months, this stew is the perfect winter staple.

Why This Stew Supports Perimenopause and Menopause

Each ingredient has been carefully chosen to support the unique needs of women in midlife. Here's how this stew works as food-as-medicine:

Carrots rich in beta-carotene and fiber, carrots support liver detoxification and estrogen metabolism. This helps reduce symptoms like bloating, skin breakouts, and mood fluctuations often experienced during perimenopause.

Leeks are a natural prebiotic, feeding beneficial gut bacteria. A healthy gut is essential for hormone regulation, improved digestion, and reducing brain fog.

Potatoes provide complex carbohydrates and potassium, both of which support adrenal function and help stabilise blood sugar. This is key to managing mood swings, energy dips, and cravings.

Mushrooms (especially cremini or shiitake) are high in vitamin D and B vitamins, supporting bone health, immunity, and mental clarity — all of which are often impacted by hormonal changes.

Bay Leaves aid digestion and reduce bloating, especially when the digestive system becomes more sensitive due to hormone fluctuations.

Thyme contains powerful antioxidants and is known to support immune function and respiratory health — ideal for winter wellness and fighting fatigue.

Rosemary supports circulation, enhances memory and focus, and offers natural mood-lifting benefits. It’s particularly helpful for brain fog and low mood.

Grass-Fed Beef - Iron-rich and high in B12 and protein, beef helps to combat fatigue, support energy levels, and maintain muscle mass — essential during perimenopause and menopause when natural muscle loss can occur.

A Stew That Nourishes Body and Soul

Inspired by the rugged landscapes of the Scottish Highlands and the strength of women like Claire Fraser, this stew is a celebration of grounding, seasonal food that deeply supports hormonal health, nervous system balance, and emotional well-being.

A Gentle Reminder - Perimenopause and menopause aren’t just medical events — they are transitions. And with the right nourishment, they can become periods of profound healing and empowerment.

Looking for more holistic support during perimenopause or menopause?
At Elysium Healing, I specialize in Kinesiology supporting the nervous system to help women feel calm, clear, and connected through all stages of life.
Book a session today to feel more like yourself again. 💛

Highland-Inspired Stew for Hormone Balance

Outlander-Inspired Hormone-Balancing Beef Stew

Serves: 4–6
Prep Time: 20 mins | Cook Time: 2.5–3 hours
Perfect for: Perimenopause support, winter nourishment, hormone health

Ingredients:

• 3 leeks, chopped

• 2 -3 garlic cloves, finely chopped

• 1 kg chuck steak, cubed

• 2 carrots, cut into bite-size pieces

• 3 potatoes, cubed

• 2 bay leaves

• 3–4 sprigs fresh thyme

• 2 sprigs fresh rosemary

• a large pinch of dried oregano

• 1 tsp beef organs powder (I use Ancestral Nutrition)

• 1.5 litres beef bone broth

• 400g mushrooms, sliced

• Sea salt & pepper to taste

• Olive oil for sautéing

Instructions:

1. Preheat your oven to 190°C (375°F).

2. In a large oven-safe pot or Dutch oven, heat a little olive oil over medium heat. Brown the chuck steak and set aside. Add the chopped leeks and garlic, sautéing until soft and fragrant (about 5 minutes).

3. Return the browned chuck steak and its juices to the pot, add carrots, potatoes, bay leaves, thyme, rosemary, oregano and beef organs powder to the pot. Season with salt and pepper.

4. Pour in the beef broth, ensuring all ingredients are just covered. Stir to combine and bring to a gentle boil. Skim off any foam or scum that rises to the top using a spoon.

5. Cover the pot with a lid and transfer to the preheated oven.
   Cook for 2.5 to 3 hours, or until the meat is tender and falling apart.

6. 30 minutes before the stew is fully cooked, remove the pot from the oven, add the sliced mushrooms, stir gently, adjust the seasoning to taste, then return to the oven covered.

7. Open a bottle of red wine and enjoy with a slice of sourdough for a warming, nourishing one-pot meal.

8. Store leftovers in the fridge for up to 3 days — the flavours get even better the next day!