Why This Supports Joints & Mobility

• Beef shin is rich in connective tissue and collagen. While dietary collagen is digested, it provides glycine and proline — key amino acids required for endogenous collagen synthesis in tendons, ligaments and cartilage.
• Slow cooking helps release gelatin into the cooking liquid, supporting intake of connective tissue substrates in a highly digestible form.
• Ginger modulates inflammatory pathways via effects on COX and LOX signalling, which are involved in joint discomfort and stiffness.
• Pak choi, as a cruciferous vegetable, provides sulphur-containing compounds that support connective tissue integrity and detoxification pathways. Sulphur is structurally important in cartilage matrix formation.
• Star anise contributes polyphenols with antioxidant properties, helping limit oxidative stress within joint tissues.
• This dish supports structural repair substrates while moderating inflammatory signalling.

Ingredients (Serves 4)

800g beef shin, cut into large chunks
1 tbsp olive oil
1 onion, sliced
3 garlic cloves, crushed
1 tbsp grated fresh ginger
2 whole star anise
750ml good-quality beef stock
2 heads pak choi, halved
1 tbsp tamari
Black pepper

Method

Preheat the oven to 160°C.

Heat the olive oil in a heavy casserole dish over medium heat. Brown the beef in batches until well coloured on all sides, then remove and set aside.

In the same pan, add the onion and cook for 5 minutes until softened. Stir in the garlic and ginger and cook for another minute.

Return the beef to the pan, add the star anise and pour in the stock. Bring to a gentle simmer, cover with a lid and transfer to the oven.

Cook for 2½–3 hours until the beef is very tender and the connective tissue has broken down.

During the final 10 minutes, add the pak choi to the pot so it softens gently in the broth. Finish with tamari and black pepper before serving.