Venison Stew with Juniper and Thyme

Why This Works for Intermittent Fasting

Venison is exceptionally lean and dense in protein, making this stew a satisfying way to break a fast without excess fat calories weighing you down. The long, slow braise breaks down the meat's connective tissue, delivering deep satiety per serving, while the juniper and thyme add aromatic depth without a single gram of added sugar or starch.

Ingredients

• 900g venison stewing meat, cut into 2-inch chunks
• 2 tbsp olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 3 celery stalks, sliced
• 200g mushrooms, quartered
• 1 red bell pepper, sliced
• 8 juniper berries, lightly crushed
• 4 sprigs fresh thyme (plus extra to garnish)
• 2 bay leaves
• 750ml beef bone broth
• 2 tbsp tomato paste (no added sugar)
• 2 tbsp butter
• Sea salt and black pepper, to taste
• Fresh parsley, chopped, to serve

Instructions

1. Season the venison chunks generously with salt and pepper.
2. Heat the olive oil in a large heavy-bottomed pot or Dutch oven over medium-high heat. Sear the venison in batches until browned on all sides, then set aside.
3. In the same pot, add the butter, onion, and celery. Cook for 4–5 minutes until softened.
4. Add the garlic, mushrooms, and bell pepper, and cook for another 3–4 minutes.
5. Stir in the tomato paste, crushed juniper berries, thyme, and bay leaves, cooking for 1 minute until fragrant.
6. Return the venison to the pot and pour in the bone broth, ensuring the meat is mostly submerged. Bring to a gentle simmer.
7. Cover and reduce heat to low. Simmer for 2–2.5 hours, stirring occasionally, until the venison is fork-tender.
8. Remove the bay leaves and thyme stems. Adjust seasoning with salt and pepper.
9. Ladle into bowls, garnish with fresh parsley and thyme, and serve hot.

Nutrition Per Serving

Fasting Compatibility

This stew's high protein and moderate fat content make it an excellent fast-breaking meal for 16:8 or 18:6 protocols, and its low carbohydrate load keeps it OMAD-friendly for anyone eating a single substantial meal.

Related Recipes

• Beef cheek stew with red wine and herbs
• Slow-cooked beef and vegetable stew
• Rack of lamb with herb and garlic crust

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.