This recipe by Nutritional Optimisation Masterclass superstar Camilla Caton is one you can try when you’re ready to level up your nutrient density game and go all-in with organ meats to maximise your nutrient density.
Bourguignon is stew braised in red wine, typically flavoured with carrots, onions, garlic, and garnished with onions, mushrooms, and bacon. In the spirit of not letting anything go to waste, Camilla’s New Zealand twist on this traditional French dish uses on lamb liver, lungs, heart and testes, which provides heaps of lean protein along with bucket loads of vitamins A, C, B2, B5, B12, folate, copper, iron, selenium and zinc.
The other ingredients (including red wine, bacon, mushrooms, stock, carrots, parsley, mushrooms and stock) round out the flavour and nutrient profile of this robust and nutritious stew.
You can definitely skip your multivitamin if you have this for dinner!
One serve provides 565 calories, 62 g protein, 17 g fat, 22 g of net carbs and P:E = 1.6.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 540 g (19.5 oz) lamb liver
- 360 g (12.7 oz) lamb lungs
- 130 g (4.6 oz) lamb heart
- 330 g (12.25 oz) lamb testes
- 200 g (7 oz) bacon
- 350 g (12.35 oz) onion, sliced
- 400 g (14 oz) carrots, chopped 2 cm pieces
- 500 g (17.5 oz) mushrooms, cut in half
- 2 cups pinot noir
- 170 g (6 oz) tomato paste
- 2 cups beef stock
- 20 g (56 oz) parsley, chopped
- Pre-heat oven to 160°C/356°F (bake).
- Heat a large non-stick frying pan to medium heat. Add the offal, brown both sides.
- Place the offal and remaining ingredients in a large casserole dish. Bake for 3-4 hours. Check every hour and add water if it gets too thick.
This recipe is featured in the following recipe books optimised for nutrient density. Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.
- fat loss
- maximum nutrient density
- blood sugar & fat loss
- high protein:energy ratio
- egg & dairy-free
- cancer (weight loss & nutrient density)
- cancer (weight maintenance)
How Can I Calculate My Nutrient Intake?
If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge.
After a few days of tracking your current diet in Cronometer, Nutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.