Mild Beef Stew with Garlic Rice and Paprika Oil

🍽️ Purpose

Mitochondrial activation & anti-inflammatory support for seniors

🌍 Cultural Style & Nutrition Type

Albanian-inspired | hearty & simple | senior-friendly | gluten-free

🧬 Biochemical Effects

• Goal: Energy restoration, inflammation reduction, cardiovascular protection

• Mechanism: Coenzyme Q10 support via beef, anti-inflammatory effects of paprika and garlic

• Key Compounds: Carnitine, Coenzyme Q10, Vitamin C, Alliin

🛒 Ingredients (for 1 serving)

Ingredient	Amount	Effect
Lean beef	100 g	Iron, carnitine, coenzyme Q10 precursor
Long-grain rice	60 g	Digestible energy source
Garlic (fresh)	1 clove	Alliin, vascular & immune support
Red bell pepper (mild)	80 g	Vitamin C, polyphenols
Onion (mild)	1/2 pc	Mild anti-inflammatory, flavor base
Olive oil (extra virgin)	1 tbsp	Antioxidants, fat for absorption
Paprika paste (mild)	1 tsp	Color, mild spice, plant compounds
Salt, pepper, marjoram	to taste	Flavor, digestion

👨‍🍳 Instructions – Step by Step

1. Cook the rice in salted water (about 15 min).

2. Heat olive oil in a pan, sauté onion and garlic until translucent.

3. Cut beef into small cubes, add and brown lightly.

4. Deglaze with a bit of water, stir in paprika paste, simmer for 10 min.

5. Add bell pepper (diced) and cook another 5 min.

6. Season and serve with the garlic rice.

7. ⏱️ Preparation time: approx. 25 min

8. 🥣 Servings: 1

9. 🥶 Storage: best when fresh, up to 1 day refrigerated

🔬 Macro & Micronutrients (approx.)

Macronutrient	Amount	Micronutrient/Compound	Effect
Protein	20 g	Carnitine (beef)	Fat metabolism, cellular energy
Carbohydrates	30 g	Alliin (garlic)	Vascular dilation, anti-inflammatory
Fat	10 g	Vitamin C (bell pepper)	Immunity, vessel protection

🧭 Intake Recommendation & Coaching Integration

• Time of day: late morning or lunch (11:00–14:00)

• Combination: with CoQ10 supplement and a bitter herbal tonic

• Reset phase: ✅ Yes (adapted)

• Target audience: seniors with low energy, heart weakness, mitochondrial deficiency

🛍️ Shopping List (for 1 serving)

• 100 g lean beef

• 60 g long-grain rice

• 1 clove of garlic

• 80 g red bell pepper (mild)

• 1/2 mild onion

• 1 tbsp extra virgin olive oil

• 1 tsp mild paprika paste

• Salt, pepper, marjoram

♻️ Variations & Options

• Low-histamine: replace beef with turkey breast, steam pepper

• Gourmet: add fresh oregano, roasted rice and fermented pepper paste

• Vegetarian: use tofu or chickpeas, replace paprika paste with tomato purée