In today’s world, it can be harder than ever to get the nutrition your body needs. Even if you consume a colorful and widely varied diet, today’s soils are severely depleted of nutrients. And that means the foods that come from these soils are nutrient depleted as well.
On top of that, the pollution and stress you face in your daily life taxes your antioxidant defenses and further depletes your body’s stores of nutrients. And don’t forget the winter months, when the sun is low in the sky and vitamin D production is limited.
Nutrient depletion weakens your immunity, hampers your ability to detoxify and increases you risk of chronic disease.
That’s why we are always looking for ways to get the greatest nutritional bang per bite. For example, I often add nutrient-rich heart and liver to meatballs. We buy organic produce, not just to avoid chemicals in our cuisine, but also because struggle makes plants stronger (and more nutrient rich).
Finally, we do our best to include foods that are extremely nutrient dense in our diet. And you might be surprised to learn that…
Oysters are One of the Most Nutrient Dense Foods on the Planet
Oysters are bivalves – animals that filter nutrients in phytoplankton and then concentrate those nutrients into their meat.
Oysters are especially high in vitamin B12, zinc, and copper. They’re also very rich in omega-3 fats. On an ounce-per-ounce basis, they provide triple the amount of omega-3 fatty acids as you would find in wild salmon!
In fact, the table below shows the power-packed nutrition you’ll find in just one bowl of the Instant Pot Oyster Stew featured at the end of this post. You’ll also see how it stacks up to the nutrients in other foods:
|Nutrient||One Serving Oyster Stew||Equivalent Food Source|
|Vitamin B12||378%||10 oz. steak|
|Zinc||158%||7 oz. short ribs|
|Selenium||156%||7 oz. mackerel|
|Copper||113%||9 cups of kale|
|Vitamin A||50%||3.5 oz. tuna|
|Manganese||48%||3 oz. bass|
|Iron||41%||5 oz. skirt steak|
|Phosphorous||33%||4 oz. pork sirloin|
|Riboflavin||29%||2 hard boiled eggs|
|Vitamin C||23%||1 cup blueberries|
|Omega 3 (EPA/DHA)||963 mg||2.5 oz. wild salmon|
|Cholesterol (learn about the benefits of cholesterol here)||249 mg||5.5 oz shrimp|
Because the nutrient density and contaminant levels of oysters can vary according to the environment where they live, it is very important to choose oysters from a clean source. The brand of oysters we trust is Goose Point Oysters, from the Willapa Bay National Wildlife Refuge. They are rated “eco-best” by the Environmental Defense Fund and come from one of the cleanest estuaries in the US. This brand can be found in many supermarkets nationwide.
In today’s quick and delicious recipe, we turn these gifts from the sea into an immune-boosting stew that you can enjoy all winter long! So, let’s get to the step by step and make some oyster stew!
Instant Pot Oyster Stew: A Creamy, Nutrient-Dense Winter Stew in Minutes
For this recipe, I turned to the Instant Pot Electronic Pressure Cooker – my all-time favorite kitchen tool. I already knew how easily and quickly it turned whole chicken (try my pressure cooker whole chicken) and tough cuts of meat (check out my pressure cooker pot roast) to fork tender, and how fast it cooked up delicate seafood like fish and shrimp.
I had a feeling the low pressure setting on the Instant Pot would be ideal for delicate oysters.
Looking at a variety of traditional oyster stew recipes, I decided on the classic ingredients of heavy cream, butter, shallots, celery and garlic, along with some chicken broth, and of course, clean-sourced Goose Point Oysters (and their liqueur – the liquid that they come in).
Add the butter to the Instant Pot and hit the Sauté button to melt…
Add the shallots, garlic and celery. Cook while stirring for about four minutes…
Now pour in the oysters and their liqueur…
Top with heavy cream and bone broth…
Close and lock the lid. Hit the “Manual” button. Then change pressure to “LOW” and set the time for six minutes…
While your oysters cook, whip up a quick salad or warm some Keto Drop Biscuits, and chop some fresh parsley. Your oyster stew will emerge, golden with perfectly tender oysters. Adjust your seasoning – I added ½ tsp. sea salt and ¼ tsp. white pepper. Then ladle into bowls and top with parsley…
Many people who haven’t tried it think oyster stew will be fishy. It’s not – it’s fresh like the ocean, creamy and deliciously addictive. My little one couldn’t get enough!
You can serve the stew with the oysters whole (which looks beautiful). Or if you prefer, you can snip them up, which will make them a bit easier to eat. However you choose to do it, you’re getting a hefty dose of immune-boosting nutrition in every serving!
If you like oysters, check out my Paleo Fried Oyster recipe for another grain-free riff on this superfood seafood!
- 1 pint organic heavy cream (or full fat coconut milk for dairy free)
- 1 cup bone broth
- 1 cup minced celery
- 2 10 oz. jars shucked oysters with liqueur
- 2 Tbsp. grass-fed butter (or coconut oil for dairy free)
- 2 Tbsp. minced shallot
- 2 cloves garlic minced
- ½ tsp. sea salt
- ¼ tsp. white pepper
- 2 Tbsp. fresh parsley, chopped
- Add butter, saute shallot, garlic and celery until soft (about 4 minutes) Add the oysters, cream and broth
- Close and lock lid, set to LOW pressure and 6 minutes.
- Do a quick release. Stir in the sea salt and white pepper (to taste).
- Snip the oysters using kitchen shears, if desired. Ladle into bowls, garnish with parsley and serve.
Nutrition & Macronutrient Ratio
Nutrition Information Per Serving (1 Bowl Instant Pot Oyster Stew)
597 calories, 53 g fat, 32 g saturated fat, 15 g monounsaturated fat, 3 g polyunsaturated fat, 613 mg EPA, 350 mg DHA, 249 mg cholesterol, 13 g carbohydrate, 12.5 g net carb, 1 g sugar, 1 g fiber, 17 g protein
Macronutrient Ratio: 80% Fat | 12 % Protein | 8% Carbohydrate