Savory Crockpot Goat Stew, The Best Sustainable Energy-Generating Food For Your Long Haul Flight


Goat meat might not be on your table every week, but if you peeked into kitchens around the world, you’d see it being served more than you think. Goat meat is a central part of the cuisine in many cultures, showing up in stews, braises, curries, kabobs and ragus. In fact, many sources claim goat meat is the most widely consumed meat on the planet, according to Mark Sisson, former elite endurance athlete and creator of Mark’s Daily Apple.

Yet, wait a minute, is red meat really good for you? Many people still believe that it can cause harm to our health. In fact, humans have been eating meat throughout human evolutionary history, ranging from the time our ancestors learned to use stone tools about 2.6million years until 10,000BC, and our digestive systems are well equipped to handle it, to make full use of the healthy fats, proteins, and nutrients found in animal foods. We function best eating both animal and plants. Either side too much or too extreme will not work well for the body system to digest it. For example, human have much shorter digestive systems than herbivores and don’t have the specialized organs to digest cellulose, the main fiber in plants.

Traditional populations like the Masai and Inuit have eaten lots of meat, much more than the average people, but still remained in excellent health. They all have in common is the absence of many modern diseases, such as obesity, acne, metabolic syndrome, type II diabetes and even cancers are unheard in these populations. The fact remains that no culture or society has ever survived for an extended period of time on a meatless diet. While it would seem to be much easier to live and evolve without having to run around and kill animals, the truth is that we need the concentrated, nutrient-rich energy source of meat to support accelerated brain development—our distinguishing feature that brought us to the top of the food chain.


Does red meat cause inflammation? The answer is NO. Researchers are nowhere near proving that hypothesis of eating red meat will lead to chronic inflammations and diseases such as cancer. And most of the studies done on the same topic acknowledge that at this point, any role in chronic inflammation is speculative. Besides, there are also evidences shown that increasing red meat consumption by replacing carbohydrates in the diet of non-anemic individuals actually reduces markers of inflammation, that is, red meat is not more inflammatory than other meats like for most people thinking, and is potentially less inflammatory than dietary carbohydrates. In anemic women, inflammation markers on a diet high in red meat were not significantly different from those on a diet high in oily fish. In addition, we need red meat to help preserving the all-important balance of omega-3 DHA and EPA since imbalance in any of those fats has undesirable effects to our health, such as inflammatory diseases like heart diseases, type 2 diabetes, obesity, IBS, macular degeneration, asthma, psychiatric disorders, cancer, RA, etc!

So, in this chapter, I’ve included and choose a simple recipe for stewed goat, which is a good place to start if you’ve never cooked goat before. Ready to get yourself some goat and start experimenting. Goat meat pairs well with sweet spices like cinnamon, cardamom and allspice and with the bold, spicy flavors in harissa and curry. Vegetables like carrots, parsnips and sautéed greens pair well as side dishes.Once you take your first bite, however, you’ll find goat to be a rich, flavorful and interesting new addition to your protein rotation, according to Mark Sisson.


Savory Crockpot Goat Stew Recipe

Author: Mark Sisson

Serving: 4-6


  • 4 1/2 pounds goat stew meat
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 teaspoons coriander
  • 1 teaspoon cinnamon
  • 1 onion, sliced
  • 3 carrots, sliced
  • 3 garlic cloves, chopped
  • 1 cup dry white wine
  • 2 cups chicken or beef stock
  • 2 bay leaves


  1. Preheat oven to 350 degrees Fahrenheit.
  2. Season meat with salt, pepper, coriander and cinnamon. In a large Dutch oven or deep oven proof pot, warm several tablespoons of oil or butter. Sear meat in batches, browning all sides of the meat. Set the meat aside.
  3. Add a little more oil to the pot, then the onion, carrot and garlic. Saute several minutes then add wine, stock and bay leaves. Scrape up any browned bits on the bottom of the pot. Bring to a simmer and add meat back to the pot.
  4. Transfer the pot to the oven. Cook covered for 1 hour then tilt the lid slightly so it’s not completely tight and cook at least 1 1/2 hours more until meat is tender.
  5. If there is excess oil on top of the broth, it can be skimmed off if desired. Remove the meat from the pot and cut it off the bones, then return it to the pot.
  6. Serve with a garnish of fresh mint or parsley and a side of cooked vegetables that will soak up the liquid, such as mashed cauliflower or parsnips.
  7. Enjoy!


You may portion out the remaining stew and when stew is cooled down, freeze them up with the method mentioned in previous blog!

So, we can say that animal meat is a better choice for protein intake and since it is more satiating and will abstain you from getting hungry easily and help ditching the sugary food cravings (including beer, alcohol, sweets, grains, corns, corn syrup etc) every few hours and depletes your B vitamins since sugary food also need B vitamins to be metabolize in the body, you will:

  • feel great
  • look great
  • gaining more lean muscles
  • look young
  • lose that unwanted body fats effortlessly every single day!

How? #1 Protein curbs your hunger and needs for carbs as the amount of a hunger-fighting hormone can be increased by eating a higher protein diet, researchers report in the September issue of the Journal Cell Metabolism, published by Cell Press. #2 If you continuously consume high bioavailability protein and saturated-fat whole-food diet, you will then turn on your body most powerful fat-burning hormone, glucagon, which is what you want for a leaner body shape and sustainable energy level throughout the day. 



If you want more anti-inflammatory, sustainable energy-generating foods recipes like this one, or you want to get on track to a healthier eating lifestyle to take any confusion out of the equation, follow my blog!

Remember, Your Energy Matters! –KayChong

About: Kay Chong is currently an energy-based food, constant jet-lag recovering & healing food researcher,blogger, healthy eating lifestyle strategist, and a community pharmacist. Kay shares healthy, healing & recovering food recipes, energy boosting food recipes for flight attendants who travel frequently across different time zones and combating with constant jet lag health issues every day. Every recipes that Kay choose, she will make sure that all the ingredients in each and every recipes that are being shared here is the best, healthiest, toxin-free and contain the most healing energy in it. Why? Because Kay believes that the REAL FOOD INGREDIENTS are the most powerful DRUG that can CURE and PREVENT ANY CHRONIC DISEASES on earth!

You can also find Kay on her Twitter, G+, LinkedInFacebookPinterest, and Instagram.


Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.The author, Kay Chong is not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition program you receive full medical clearance from a licensed physician. Kay Chong claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.



3 thoughts on “Savory Crockpot Goat Stew, The Best Sustainable Energy-Generating Food For Your Long Haul Flight

  1. Splendid Recipes says:

    I would say that if red meat, or beef is grass fed and not fed grains or given antibiotics or growth hormones over their short life, then no red meat doesn’t cause inflammation.

    But if an animal, such as a cow raised as a food source, is fed pure grains, like corn and soy, given antibiotics and growth hormones, then yes its meat can cause inflammation. Omega-6 consummation in high quantities causes inflammation in the body.

    When a cow is fed only grasses, its meat has more omega-3 in it – were as a cow that is fed grains has more omega-6 in it.

    The ratio of omega-3 to omega-6 in an individuals diet should be 3-1. But most diets in USA eat foods higher in omega-6, that is 6 – 1.

    The only way to prevent inflammation, is to eat meat that is fed grass over grains, and to eat foods that are pro anti-inflammatory – like turmeric, tart cherries, and ginger among other foods.

    Your welcome to check out my health and nutrition website at

    By the way, the recipe looks great. When I lived in Mexico, I ate barbacoa (made with goats meat) all the time!!


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s