Recently, one of our clients asked for a recipe that was approved on our Eat Live Thrive Diet that she could make in her slow cooker so it would be ready when she arrived home from work. Crockpot cooking is so convenient and can be made with a variety of fresh, healthy ingredients.
This yummy pot roast with lots of high fiber vegetables and a 100% grass fed rump roast was my (Robyn’s) answer and it was delicious!
I chose rump roast because grass-fed beef is usually more expensive and this cut is one of the less expensive options because it is not as naturally tender. But, it doesn’t matter for this recipe, because when slow cooked it becomes very tender!
100% grass-fed beef is a better choice because of the beneficial nutrients such as a higher profile of Omega 3 fatty acids. Grass fed cows also produce CLA – Conjugated Linoleic Acid – which have many nutritional benefits.
- Helps with Weight Loss and Fat-Burning.
- Regulates Blood Sugar and Helps Improve Insulin Function.
- Improves Immune Function and Might Help Fight Cancer.
- Reduces Allergies and Asthma Symptoms.
- Improves Rheumatoid Arthritis Symptoms.
- Might Improve Muscle Strength.
Then, start cooking in the morning and it will be ready when you get home!
Ingredients:
- 1 100% grass-fed rump roast or chuck roast
- 2 Tablespoons olive oil
- 1 onions
- 1 -2 stalks celery
- 1 Tablespoon tomato paste
- 4-8 carrots/parsnips
- 4 small red or 1 large sweet potato, diced in 1 inch cubes
- 2 cups sliced mushrooms
- 2 cups or more green beans
- salt to taste
- pepper to taste
- 1 cup red wine (optional, you can use beef broth instead)
- 2 cups to 3 cups beef broth
- 3 sprigs fresh thyme, or more to taste
- 3 sprigs fresh rosemary, or more to taste
DIRECTIONS:
First, rub each side of the roast with olive oil and then sear it in a hot skillet until it is a nice caramelized brown. Once browned, remove from pan and place in crockpot.
In the same pan, sauté a mirepoix of onion & celery in extra virgin olive oil until tender. Then, mix in a tablespoon of tomato paste and let that cook for about a minute.
Now, deglaze the pan with the beef broth and the wine.
I chose an organic beef broth, and then bought a very inexpensive red wine. You can eliminate the wine if you don’t have on hand or just don’t want it.
Pour the mixture with mirepoix and broth over roast in the crockpot.
What do you have on hand? I had a few small potatoes, some carrots, parsnips, mushrooms and green beans plus some fresh rosemary and thyme!
I like to rough chop my veggies so they are in big chunks!
I put my veggies on top of the meat until later on, then move them to the bottom for maybe the last hour of cooking to soak up all the juice and flavor.
Put the lid on and cook for 6-8 hours on low so the meat will get really tender!
It was delicious! Serve by itself or with some Cauliflower Mash or Cauli-Rice would be awesome too!
Directions:
Dice onion & celery set aside, Generously salt and pepper roast. Heat pan over medium high heat with olive oil and sear roast until caramelized brown on all sides. Set roast in slow cooker. In the same pan ad another tablespoon of olive oil and heat over medium heat then add diced onion and celery and cook until tender then add tomato paste and cook for another minute. Deglaze pan by adding wine and broth. Heat through and scrape off all the browned bits on the bottom of the pan. Pour over roast in slow cooker.
Rough Chop Carrots, Parsnips and Potatoes and cover roast with them and remaining vegetables and herbs.
Turn slow cooker on low heat and cook with the lid on for 6-8 hours. Add salt and pepper to taste.
Oh, this is great for leftovers too!
