Tag Archives: Beef

Instant Pot Chuck Roast

Instant Pot Chuck Roast

Instant Chuck (in the Instant Pot)

An Instant Pot is an incredibly fast way to cook when you are busy and don’t have a lot of time to spend in the kitchen. ¬†Making a pot roast takes time in the oven, about three to four hours to get it fork tender, but with an instant pot you can be ready to eat in about an hour. That is total cooking time, not total time you have to be in the kitchen. Once you get it going, you can walk away. Love it!

I added plenty of vegetable sides to make a healthy dinner. The bed of cabbage soaked up all the juices, and we had carrots and broccoli as well. You choose! ūüôā

Instant Pot Chuck Roast


3 lb. Chuck Roast (cubed into 1 1/2″ chunks)

1 Cup of Broth

1/2 Cup of Fresh Squeezed Orange Juice

1/2 Cup of Coconut Aminos here

2 Leeks, Sliced into rounds

3 Tablespoons of Umami Blend (recipe here)

2 Tablespoons of Honey

1 Tablespoon of Minced Fresh Ginger


Directions: Cube the Chuck after you have seasoned both sides with Umami Herb Blend. Put the Beef into the instant pot. Whisk together the orange juice, coconut aminos, broth, honey and ginger. Pour over the beef and add the leeks. Place the top on your instant pot and seal the steam valve at the top. Press the Meat/Stew selection, and you are done. The chuck will cook for 35 minutes, then do a cool down. Release the steam valve, and after the steam is released, remove the top and that’s it! You have a delicious, fork tender roast in a third of the time!








Eat Your Nutrients!

Eat Your Nutrients!

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Shepherd’s Pie, SCD, Low FodMap, Gluten Free

As the weather gets colder and the day light hours get shorter, one pot meals are even more appealing. The definition of comfort food changes with the seasons.¬† Shepherd’s pie is right up there on the top of the warming winter casserole list!

English Cottage Pie

Shepherd’s Pie

This recipe is Low FodMap, SCD legal, Paleo and Dairy Free.  It has a creamy celeriac root topping and a savory meat and vegetable filling.  I love that it can be made ahead and then put in the oven before dinner. It is on the table for a hungry family in a hurry, especially on the extra busy days of piano lessons and after school activities, or a busy day at work.  It tastes even better the next day, is leftover friendly, and you are getting lots of veggies in this meal. Here is what you need.

Shepherd’s Pie

Ingredients for the Filling:

1 Pound of Grassfed Ground Beef

1 Pound of Ground Bison

2 Cups of Sliced Green Onions (Green Parts Only)

2 Tablespoons Garlic Infused Olive Oil

2 Cups Finely Diced Carrots

2 Medium Fennel Bulbs, Finely Diced

1/4 Cup Tomato Paste (SCD Approved) (See this link for an explanation on legal tomato paste)

1 1/2 Teaspoons Himalayan Pink Salt

1 1/2 Teaspoons Black Pepper

1 Teaspoon Thyme

1 Teaspoon Parsley, plus a little extra for sprinkling on the top

2 Teaspoons Tarragon, crushed

1/4 Teaspoon Rosemary, crushed

 Ingredients for the Topping:

1 Large Celeriac Root (or 2 small)

1/2 Cup Full Fat Coconut Milk

1/4 Teaspoon Himalayan Pink Salt

1/4 Teaspoon Black Pepper


Preheat Oven 425¬ļ degrees.

Using a large, heavy enameled cast iron pan (I used a 5 quart), add your garlic infused olive oil to the pan and warm over medium-high heat.  Add all your chopped vegetables, and sprinkle with 1/2 teaspoon of Himalayan Pink Salt and a 1/2 teaspoon black pepper. Cook for 5 minutes until softened, stirring occasionally.  Add your ground meat and sprinkle with 1 teaspoon of Himalayan Pink Salt, 1 teaspoon of black pepper and the herbs.  Sautee breaking up the meat until thoroughly cooked and starting to carmelize on the bottom of the pan.  Stir in the tomato paste, then level the filling out on the bottom of the pan and set aside.

Meanwhile, peel and cube your celeriac root and place in a medium saucepan, then cover with water abut 2 inches above the celeriac root. Bring to a boil on the stovetop, then turn to down to simmer.  When fork tender, this takes about 20 minutes, drain off the water, and place the celeriac root, coconut milk, 1/4 teaspoon Himalayan Pink Salt, and 1/4 teaspoon of pepper in a food processor and process until creamy.  Spread the mashed celeriac in an even layer on top the the Cottage Pie Filling. Sprinkle with a little pepper and a sprinkle of dried parsley flakes.

At this point, you can cover and refrigerate or bake right away.  If refrigerated, allow ten to fifteen more minutes to bake in the oven.  Bake 35 minutes (50 if refrigerated) in the oven uncovered, until the top is starting to brown. Remove from oven and serve. 6 Р8 Servings

English Cottage Pie

Shepherd’s Pie

Eat Your Nutrients!

Eat Your Nutrients!

Easy Moist and Tender Pot Roast w/Carrots

Easy Moist & Tender Pot Roast

Easy Moist & Tender Pot Roast

There are many benefits to incorporating grass fed beef into your diet. ¬†A big benefit I like is it contains more conjugated linoleic acid which may protect against heart disease, diabetes and cancer. ¬†It has zinc, iron, potassium and phosphorus, and who doesn’t want more nutrients. ¬†Chris Kresser has a article on the benefits you can read more about here: http://chriskresser.com/why-grass-fed-trumps-grain-fed

I like this pot roast for several reasons. It takes about 3 1/2 hours, but that is oven time not hands on time. ¬†The prep is fifteen minutes and then it goes in the oven and you go about your day. ¬†It is moist every time…..no dried out hard to chew pot roast here. ¬†I make it often, because it is a winner! ¬†There is a lot of flavor, and you can change up the sides depending on what is in season and the time of year. ¬†People will ask you for this recipe. So let’s get to it!

Easy Moist & Tender Pot Roast


1 – 3 1/2 to 4 pound boneless (grass fed/organic is best) beef chuck roast

Himalayan Pink Sea Salt

Black Pepper

2 Tablespoons Garlic Infused Olive Oil

1 Cup Dry Red Wine (one you would drink such as Syrah or Grenache)

2 Cups Homemade Broth if you are Low FodMap or Good Organic Gluten Free Broth of your choice

1 teaspoon Organic Italian Seasoning

1 teaspoon Organic Parsley

Preheat Oven 350 degrees.

Season your Beef with Salt and Pepper generously.  Using a Dutch oven or other heavy oven proof pot with a lid, heat 2 tablespoons of Garlic Infused Olive Oil over medium high heat.  Add your seasoned roast (make sure oil is hot enough to sizzle when beef is added). Brown five minutes without touching the meat, then flip it and brown five minutes on the other side.  Take the gorgeously browned roast out of the pan and set it on a plate.  Add a Cup of Dry Red Wine to the pan and release all the brown bits, bring to a boil for a minute, then add the broth and seasonings.  Add the roast back to the pot with the burner still on and bring it all just to a boil, then place the lid on your pot and place in the 350 degree oven. Roast for three hours, flipping after an hour and a half.  After three hours remove the roast from the oven and let it sit with lid on for fifteen minutes.  Serve with sides of your choice.  Here it is shown with some sauteed carrot coins.

I love to hear your thoughts.  Eat well, you deserve it!

Eat Your Nutrients!

Eat Your Nutrients!

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