Beef Short Ribs Braised in Red Wine

Why This Works for Intermittent Fasting

Beef short ribs are one of the most nutrient-dense cuts available — rich in collagen, saturated fat, iron, zinc, and B vitamins. The long braising process breaks down connective tissue into gelatin, which supports gut lining repair — particularly useful after extended fasting periods. The high fat-to-protein ratio provides exceptional satiety, making this ideal for OMAD or a long eating window where you want one substantial meal to carry you through the next 18–24 hours.

Ingredients

• 1.5 kg bone-in beef short ribs (about 4–6 pieces)
• 2 tablespoons ghee or beef tallow (for searing)
• 1 medium onion, roughly chopped
• 4 cloves garlic, smashed
• 2 stalks celery, roughly chopped
• 2 medium carrots, roughly chopped (small amount, for flavour base — discard if strict keto)
• 250 ml dry red wine (Cabernet Sauvignon or Merlot)
• 500 ml beef bone broth
• 2 tablespoons tomato paste
• 2 sprigs fresh thyme
• 2 sprigs 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 short ribs completely dry with paper towel — this is essential for a proper sear.

2. Season the short ribs 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 ribs 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 carrots. 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 short ribs to the pot, bones-side down. The liquid should come roughly halfway up the sides of the ribs — add a little more broth if needed.

8. Cover tightly and transfer to the oven. Braise for 3 to 3.5 hours until the meat is completely tender and beginning to fall from the bone.

9. Rest the ribs in the broth for 15 minutes with the lid off. Remove bay leaves and herb sprigs. Taste the braising liquid and season if needed.

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 you want one deeply satisfying meal. The high collagen and gelatin content from the braised bones also makes this an excellent meal to break a 24-hour or longer fast — start with a small serving of bone broth first if you are breaking an extended fast, then eat the full meal. Not recommended as the first meal after a multi-day fast without first easing back with lighter foods.

Related Recipes

• Slow-cooked beef and vegetable stew
• Braised lamb shoulder with garlic and rosemary
• Pan-seared duck breast with herb butter

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.