Fall has abruptly arrived in Chicago and surely  a hot pot of fresh vegetables and beef will help heal any ailment or prevent one from striking in the first place.

Beef cubes can be purchased chopped and fully prepared in the meat section or parlor at any local grocery.  In Chicago, Trader Joe’s has the least expensive price point, which will save you a few bucks.

The first step is to lightly salt and pepper the beef cubes in a bowl. After seasoning the beef cubes, coat them with 1/4 cup of whole-wheat flour.

Unlike white flour, whole wheat flour provides nutrients from all three parts of the wheat grain, and it gives the beef cubes texture and body.

In a hot skillet, melt 1/4 cup of butter until completely melted. Then add the coated beef cubes and cook until lightly browned.

In a separate, heavy pot, saute onions a few minutes until they become clear.

Then add two teaspoons of extra virgin olive oil, followed by the meat, can of whole tomatoes, three cups of water, beef bouillon cubes, garlic, parsley, thyme, salt and pepper.

Olive oil is the healthiest cooking oil to use and it’s good for the heart. It lowers bad cholesterol and impedes certain types of aging. If available, add one cup of red wine.

Red wine is good to use on certain dishes because it intensifies, enhances and accents the flavor and aroma of the food.

Take a whiff of that wonderful smell, cover the pot and let it simmer for about 1 1/2 hours while checking on it every 15 minutes or so.

Then add carrots, celery, potatoes and small onions. Stir the stew two or three times and continue to cook for another hour or until ingredients are tender.

Some cooks like to keep the stove on low heat and let the stew cook for another three to four hours to let all the flavors meld together.

However, if your tummy is in need of immediate nutrients, follow the steps above, but be sure not overcook the stew.

Cooking food for too long will ruin its nutrients. Moreover, do not cook the stew on medium-high or high heat.

The vegetables will quickly stick to the pan and it may ruin the aroma and overall taste and feel of the stew.

Treat your stew like a newborn baby,  constantly checking and nurturing for the best results.