In this recipe series, I’ll share favorite recipes of mine that support brain health and cognition, along with the reasons why. Ropa vieja is a satisfying, flavor-packed braised meat. The recipe below is one you can make in a crockpot and eat all week long. Add this to your meal prep rotation, stat – You won’t be disappointed!
Beef is a complete protein, meaning it provides all of the essential amino acids (the ones our bodies cannot synthesize). Neurotransmitters are synthesized from specific amino acid substrates. Therefore, adequate intake of all the essential and conditionally essential amino acids is critical for supporting our mental wellness!
Different protein sources have varying amino acid profiles. The more variety we can get in our protein sources, the more diverse our amino acid intake will be, which will decrease the likelihood of being deficient in any individual amino acid. This is why I am a proponent of including both plant and animal-based sources of protein in the diet. Along with being a complete protein, beef is a good source of iron and vitamin B6, which support healthy moods and brain function.
Want to learn more about how you can optimize your mental wellness with me through nutrition and lifestyle? Check out the clinical nutrition services I offer at Terra Counseling and Consulting.
Crockpot Ropa Vieja (pulled beef)
Ingredients:
2-3 lbs chuck roast (or other tough, inexpensive cut of meat)
1 large onion, coarsely chopped
4 carrots coarsely chopped
4 ribs celery coarsely chopped
1 large green pepper coarsely chopped
1 red chili pepper, whole
1 32 oz. container beef stock (try to get organic, with familiar ingredients)
1 14 oz. can fire-roasted diced tomatoes (try to get organic, with familiar ingredients)
Spices, mix together:
1 t kosher salt
1t chili powder
0.5t garlic powder
0.5t black pepper
0.5t white pepper
0.5t oregano
0.5t cumin
0.25t onion powder
Process:
Mix together spices and rub all over roast. Place roast in the bottom of a slow cooker and place chopped vegetables on top. Pour stock and diced tomatoes in a slow cooker so that vegetables and meat are fully immersed. Cook on low for 10-12 hours.
Remove meat and set aside. Transfer all juices and vegetables to a blender and blend until purée forms. Pour purée into a saucepan and bring to a boil over medium heat. Reduce by roughly half – simmer for 45 minutes. Add 1T tomato paste and whisk into simmering juices. Pour juices over meat and enjoy.
You can eat this over romaine and cilantro lime rice with guacamole on top for a “Chipotle inspired” meal. It also tastes great over spaghetti squash, sautéed peppers and onions. Try it in different ways so you don’t get bored!