Beef Cheek Stew with Red Wine and Herbs

Why This Works for Intermittent Fasting

Beef cheeks are an exceptionally collagen-rich cut that becomes meltingly tender after a long, slow braise, converting tough connective tissue into gelatin that supports gut lining repair — a useful quality after extended fasting. The combination of protein and rendered fat delivers strong satiety per serving, making this a natural fit for OMAD or wide eating windows where one substantial meal needs to carry you comfortably to your next fast.

Ingredients

• 1.3 kg beef cheeks, trimmed of excess silverskin
• 2 tablespoons ghee or beef tallow (for searing)
• 1 medium onion, roughly chopped
• 4 cloves garlic, smashed
• 2 stalks celery, roughly chopped
• 1 medium carrot, roughly chopped (small amount, for flavour base — omit for strict keto)
• 300 ml dry red wine (Cabernet Sauvignon or Merlot)
• 500 ml beef bone broth
• 2 tablespoons tomato paste
• 2 sprigs fresh thyme
• 1 sprig fresh rosemary
• 2 bay leaves
• 1 teaspoon sea salt (plus more to taste)
• ½ teaspoon black pepper
• Fresh flat-leaf parsley, to serve

Instructions

1. Preheat your oven to 160°C (320°F / fan 140°C). Pat the beef cheeks completely dry with paper towel — this is essential for a proper sear.

2. Season the beef cheeks generously on all sides with sea salt and black pepper.

3. Sear in a large heavy-based oven-safe pot (Dutch oven) over high heat. Add ghee and, when very hot, sear the cheeks in batches for 3–4 minutes per side until deeply browned. Do not crowd the pan. Remove and set aside.

4. Reduce the heat to medium. In the same pot, add the onion, celery, and carrot. Cook for 5–6 minutes, stirring, until softened and lightly caramelised. Add the smashed garlic and cook for 1 minute more.

5. Add tomato paste and stir through the vegetables. Cook for 2 minutes until the paste darkens slightly.

6. Deglaze with red wine, scraping up all the browned bits from the bottom of the pot. Allow the wine to reduce by half — about 4–5 minutes.

7. Add bone broth, thyme, rosemary, and bay leaves. Stir to combine. Return the seared beef cheeks to the pot. The liquid should come roughly two-thirds up the sides of the meat — add a little more broth if needed.

8. Cover tightly and transfer to the oven. Braise for 3 to 3.5 hours until the cheeks are completely tender and shred easily with a fork.

9. Rest the cheeks in the braising liquid for 15 minutes with the lid off. Remove bay leaves and herb sprigs. Taste the liquid and season if needed; simmer uncovered on the stovetop for a few minutes to thicken slightly if desired.

10. Serve with the braising liquid spooned over the top. Scatter fresh parsley before serving.

Nutrition Per Serving

Fasting Compatibility

Best suited to OMAD, 20:4, and 18:6 protocols where a single deeply satisfying meal is the goal. The high collagen and gelatin content also makes this a good option for breaking a 24-hour or longer fast — start with a small cup of the braising broth first, then move on to the meat. Not recommended as the very first food after a multi-day fast without easing back with lighter foods first.

Related Recipes

• Beef short ribs braised in red wine
• Slow-cooked beef and vegetable stew
• Osso buco braised veal shanks

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.