Brunswick Stew: Low-Potassium Comfort Food

Brunswick stew is a classic Southern dish with a unique history and a flavourful profile. The dish is a thick, tomato-based stew that is often made with leftover meat, such as chicken or pork, and vegetables. It is seasoned with a variety of spices and condiments, giving it a distinct sweet and savoury taste.

The origin of Brunswick stew is a topic of debate, with both Brunswick County, Virginia, and Brunswick, Georgia, claiming to be the birthplace of the dish. It is believed that the recipe originally included small game meats such as squirrel, rabbit, or possum meat. Today, however, it is more common to use chicken or pork, making it more accessible and convenient to prepare.

Preparing Brunswick stew is a relatively simple process that begins with sautéing aromatics like onions and garlic. The meat is then added and infused with spices and flavourings before incorporating the remaining ingredients. The stew is typically served with cornbread, providing a hearty and satisfying meal.

While the dish is traditionally higher in potassium due to the inclusion of certain vegetables, adjustments can be made to create a low-potassium version. This involves substituting or omitting specific ingredients to reduce the overall potassium content while still retaining the signature flavours of the dish.

Choosing your meat

Brunswick stew is a tomato-based stew that is typically made with meat and vegetables. It is a versatile dish that can be adapted to suit your taste preferences and what you have on hand.

Traditional meats

Brunswick stew was originally made with small game meats such as squirrel, rabbit, and other wild game. Nowadays, it is more commonly made with chicken and pork. Beef is also a popular meat option.

Leftover meats

Brunswick stew is a great way to use up leftover BBQ or roasted meats. You can use a combination of chicken, pulled pork, and brisket. If you don't have access to smoked meats, you can use unsmoked meats and simply adjust the cooking time.

Substitutions

If you don't have access to the meats listed above, there are several substitutions you can make:

• No brisket? Use stew meat and increase the cooking time, or use ground beef.
• No pulled pork? Use ground pork or cubed pork loin chops.
• No chicken thighs? Use chicken breast or cook chopped chicken in the pan before adding the onions and other vegetables.
• If you are a hunter, you can also use squirrel, rabbit, or other game meat.

Amount of meat

Brunswick stew is typically meat-heavy, so don't hold back when adding your meat of choice. However, you can adjust the amount of meat to suit your preferences.

Aromatics

Onions are a staple aromatic in many stews, including Brunswick stew. They provide a savoury foundation and a subtle sweetness that enhances the other ingredients. You can use a large yellow onion, finely chopped, to ensure it blends seamlessly into the stew. Sautéing the onions in butter or oil until they are soft and translucent is a great way to start building the flavour profile of your dish.

Garlic is another essential aromatic that adds depth and a subtle kick to your Brunswick stew. Minced or minced garlic cloves, cooked for a minute or two, will form the base flavour of your stew. Be careful not to burn the garlic, as it can turn bitter.

Celery is often used in stews as it adds a subtle savoury note and a delicate texture. Chopped celery should be added early in the cooking process, along with the onions and garlic, to allow it to soften and release its flavour.

Carrots are a great addition to any stew, as they provide a natural sweetness and a bright colour. Chopped carrots should be added at the beginning of the cooking process to allow them to cook through and soften, blending their flavour into the stew.

Bell peppers, particularly red bell peppers, can add a subtle sweetness and a unique flavour to your Brunswick stew. They also provide a vibrant colour. Chopped bell peppers can be added along with the other aromatics to create a complex and tasty base for your stew.

Mushrooms are a wonderful, savoury addition to the mix of aromatics in your Brunswick stew. They add an earthy flavour and a meaty texture that complements the other ingredients. Sliced or chopped mushrooms should be added early in the cooking process to allow their flavour to infuse into the dish.

These aromatics form the flavour base for your low-potassium Brunswick stew and can be customised to your taste preferences. Remember to cook them gently and patiently to develop their flavours fully and create a delicious stew.

Spices

For a classic Brunswick stew, you can use a simple blend of spices to add a touch of heat. This may include ground black pepper, crushed red pepper, and cayenne pepper. You can also include paprika, which is another spice that falls into the medium-potassium category.

If you want to add more spice, you can incorporate garlic powder, which is another spice with a high potassium content. Additionally, you can experiment with spices like cinnamon, ginger, cloves, and nutmeg, which are considered medium-potassium foods. These spices will add a festive flavour to your stew, perfect for the holiday season.

For those who are health-conscious, especially individuals with diabetes or on dialysis, it is important to note that Brunswick stew is typically higher in potassium due to the spices used. Spices like coriander, parsley, basil, dill weed, and turmeric contain high levels of potassium. Therefore, if you are watching your potassium intake, consider using these spices sparingly or opt for other flavour enhancers.

Vegetables

Brunswick stew is a classic Southern dish that typically includes vegetables such as corn, lima beans, and potatoes. However, if you're looking to make a low-potassium version, there are several vegetables you can use as alternatives.

Start by heating some oil in a large Dutch oven or heavy stockpot. Add in vegetables such as onion, garlic, and celery, which form the flavour base of your stew. You can also add bell peppers for a subtle sweetness. Saute these until soft.

Next, you can add in your low-potassium vegetables. Broccoli, white mushrooms, asparagus, green beans, and cauliflower are excellent choices and are naturally low in potassium. You can also add in zucchini, yellow squash, and cabbage. If you're using canned or frozen vegetables, look for options without added salt, as this can increase the potassium content.

If you're using fresh vegetables, you can further reduce their potassium content by leaching. To leach vegetables, first, peel and rinse them in warm water. Cut them into thin slices, then soak them in warm water for about two hours. Rinse again before cooking. This process helps pull out some of the potassium from the vegetables.

Finally, you can also include corn in your low-potassium Brunswick stew, but in moderation. While corn is typically used in Brunswick stew, it does contain some potassium, so it's best to limit the amount you add.

Cooking method

Start by heating some butter or oil in a large Dutch oven or heavy stock pot over medium to medium-high heat. Add a large, finely or chopped yellow or red onion and cook until it is soft and transparent, which should take about 5 minutes. You can also add some minced garlic at this stage and cook for a further minute while stirring.

Next, add the tomatoes (canned, crushed, fire-roasted, or a combination of these), chicken stock or broth, and barbecue sauce. You can also add some brown sugar, vinegar, liquid smoke, Worcestershire sauce, and hot sauce or cayenne pepper. Stir everything together and bring the mixture to a boil.

Now it's time to add your choice of meat. For a low-potassium option, boiled and shredded chicken breast is a good choice. You could also use pulled chicken or pork, or a combination of these. If you want to keep the potassium content low, it's best to avoid smoked meats, as they are often cured in salt. Add your chosen meat to the pot and stir.

Finally, add your vegetables. Frozen or canned corn, lima beans, and mixed vegetables are all good options. You can also add some diced potatoes, but be sure to parboil them first. Stir everything together, making sure to scrape up any browned bits of flour or other ingredients from the bottom of the pan.

Let the stew simmer for around 15-20 minutes, stirring occasionally, until it has thickened and the vegetables are tender.

Serve your Brunswick stew with cornbread on the side for an authentic Southern experience. Enjoy!

Frequently asked questions