Grass-fed Pot Roast

Grass-fed pot roast recipe for the whole family.  Paleo, Primal, Nutritious Recipe with winter root vegetables.  By Marisa Moon of My Longevity Kitchen

I love braising.

Braising is cooking something in liquid, at a low temp, usually after searing it first.

Why do I love braising?

It is easy; almost foolproof (unless you have too little liquid and burn your food), it always yields a flavorful, professional quality dish; and it is one of the greatest cooking methods for longevity.

What makes it healthier than other cooking methods?

Just like our modern lifestyle, we like everything fast. We usually crank up the heat on our grills, ovens, and stoves, and quick cook our favorite foods to get a crusty, smoky, texture and flavor. This is tasty, no doubt, but I would rather leave that for the grilling season… allow me to explain with a quote from my favorite nutrition book, The Perfect Health Diet by Paul Jaminet, PH.D., and Shou-Ching Jaminet, PH.D.:

“In meats that are grilled, barbecued, or pan fried, heterocyclic amines (HCAs) form from amino acids, sugars, and creatine. Formation of HCAs is substantial at temperatures around 400 degrees F. HCAs can cause cancer.”

Take a look at the warnings on www.cancer.gov, and see for yourself. 

Is this definitive? Can we be positively sure?  No. It’s nearly impossible to test such a thing in controlled studies, especially on humans.

But, gathering the information we have so far, HCAs and PAHs are dangerous to our DNA and might be making us especially vulnerable to cancers.

What are HCAs and PAHs? They are chemicals created during the process of cooking meats at high temperatures, or over an open flame.

I love the smells and flavors from grilling and roasting meats just like everyone else, but I am content now knowing that those cooking methods should be saved for specific occasions.

Braising is a great technique to learn.  You will find this cooking method works well on many of your favorite foods!  This works especially well with inexpensive cuts of meat, meat on the bone, and hearty vegetables. 

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Speaking of inexpensive cuts of meat, the chuck roast, or pot roast, is an economical cut of beef. It comes from the shoulder of the cow, and has lots of connective tissue which makes it perfect for slow cooking.

This is a great cut of meat to buy when switching over to grass-fed meats, trying to feed a family on high quality meats, and if you love tender, slow-cooked beef. If you find one with bone in, then go for it! Bones equal more flavor, and you can even reuse them to make stock after you scarf down this lovely meal.

See the recipe notes for ideas how to stretch this meal, or even save hands-on cooking time using the slow cooker.  This traditional braising method will give you the meatiest result though, so go for the big win!  

Grass-fed Pot Roast
Serves 4
A traditional dish with tried and true cooking methods that delivers tender and flavorful results every time. This flour-less pot roast recipe is made with grass-fed chuck roast, bone broth, and assorted winter vegetables. This warming, soulful dish will be a repeat in any house. This amount can serve 2 adults and 2 children, or 2-3 hungry adults. This makes great leftovers, so when it doubt, make more!
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Prep Time
20 min
Cook Time
2 hr
Prep Time
20 min
Cook Time
2 hr
Ingredients
  1. 1.5-2 lb Grass-fed Pot Roast/Chuck Roast (left at room temperature for at least 20 minutes)
  2. Sea Salt & Black Pepper
  3. High Heat Cooking Fat (e.g., Ghee, Pastured Lard, Palm Oil, Avocado Oil)
  4. 1 or 2 Onions, cut in half, skins removed
  5. 3-4 Carrots, cut in 2 inch large chunks
  6. 3 Celery, cut in 2 inch large chunks
  7. 1-2 Turnips, or small/medium Potatoes; peeled, cut into 2 inch pieces
  8. ½ Cup Red Wine
  9. 1.5 to 2 Cups Bone Broth or Organic Beef Broth (Water or any broth can be used in a pinch)
  10. 1 teaspoon Dried Rosemary, or 1 Tablespoon Fresh
  11. 1 teaspoon Dried Thyme, or 1 Tablespoon Fresh
  12. Heavy pot/dutch oven with a lid
Instructions
  1. Preheat your oven to 275 degrees F
  2. Heat 1 Tablespoon ghee on high heat, and season the roast with plenty of salt and pepper on all sides.
  3. Once the pan is surely hot, place the roast in the pan using tongs. You should hear a loud sizzle. Time approximately 3-4 minutes on the first side to get a good sear.
  4. Sear both sides of the roast. You want dark brown color which takes about 3 minutes per side.
  5. Remove the roast from the pan and set it aside on a plate.
  6. Add 1 Tablespoon of fat, then the onion halves, flat-side-down, and the carrots. Brown the onions and the carrots.
  7. Now add the ½ cup of red wine, and using tongs, scrape the bottom of the pan with the onions...you want all the beefy goodness that is stuck on the bottom of the pan.
  8. Cook the wine for 2-3 minutes on a good simmer, so you reduce the amount of wine by half.
  9. Add the celery, turnips/potatoes, the rosemary, thyme, and some more sea salt and pepper. Give everything a good mix.
  10. Now make room for the steak in the center, placing it in the middle, and moving all the veggies to the outsides of the pan (it’s okay if they are on top of the steak)
  11. Add 1.5 Cups of broth. Use more broth if needed to cover at least half of the steak.
  12. Cover the pot, and transfer to the oven for 2 hours.
  13. Your roast is ready when it is fork tender, and flaking nicely. You may serve it sliced or shredded, on top of the braised vegetables. I usually finish with a sprinkle of coarse sea salt.
Notes
  1. For a quick gluten-free gravy, while the roast is cooking, heat 2 Tbsp of butter/fat in a sauce pan. Then add 2 Tbsp of rice flour stirring for 2 minutes, careful not to burn. Now add 1 Cup of warm or room temperature broth, and whisk to incorporate. Bring to a simmer and continue stirring occasionally. The gravy will thicken as the heat rises. Season with salt, and herbs.
  2. If you are making the roast ahead of time, it is a great idea to use the broth left in the roasting pan to make this gravy as directed above.
  3. Stretch this meal by braising extra root veggies on the side. Peel and cube the veggies, rub with fat, season with salt pepper and dashes of rosemary and thyme, and place them in a pot/pan with enough broth to cover half of the veggies. Cover and cook in the oven while making your pot roast, but check your veggies after 1 hour.
  4. Slow Cooker Method: This method can be great if you don't have time to do the full recipe. Season your meat with plenty of salt and pepper, place in the slow cooker, top with the veggies and spices, and pour 1/4 Cup Wine and 1.5 Cups Broth over the top of everything. Cook on low for 6-8 hours.
If cooking larger roasts, use extended cooking times as follows
  1. 3 lb roast, 3 hours in oven
  2. 4-5 lb roast, 4 hours in oven (8 hours in slow cooker)
My Longevity Kitchen http://mylongevitykitchen.com/

13 Responses

  1. Marisa, it was not your recipe, the problem is in my baliwick. I live at close to sea level. This was cooked at my friends home, evidently she made a mistake. I will try it again in my oven next time. Best regards. Don.

  2. Marisa, the roast was 2.3 lbs, was covered in oven and room temp broth was used. Altho it was slightly over 2 lbs that doesn’t make up for all the veggies cut up in small portions to be under cooked also. I googled grass fed pot roast and saw some recommendations for 2 hrs at 275, then 1 hr at 350, and some like an additional hr back at 275 for a total of 4 hours. But that may not be the answer if your other bloggers followed the 2 hr at 275 and it came out ok. ???? Don

    1. Hi Don, I didn’t see your response until now. Thanks for giving me the details! You’re right, 2.3 lbs isn’t enough of a difference to explain undercooked veggies. The only other factors I can think of that would affect the outcome would be if you live at a higher altitude, or we should consider the depth/width of your pan and type of pan. If you live at a higher altitude then there is less air pressure and cooking times will need to increase (or temp increase) to get the same results. If that’s not an issue for you then perhaps it could be the cooking vessel…The more packed the pot is with food, the longer it will take to cook (a more shallow/wide pan will cook faster). Also, if you have a lighter pan or one with less heat conduction, that would affect the cooking as well. When creating recipes and sharing them with the world, I take a big risk hoping others achieve the same results as I did–with the instructions I’ve given. I hope we can figure it out for you so you feel confident cooking “with” me again. Thanks for your feedback.

  3. This is one of my favorite recipes. As an intermediate cook i found pot roast to be rather intimidating. With this recipe from my longevity kitchen the directions are easy to follow as well as execute. I’ve made this recipe more than five times at this point and I now concider myself a master. Another thing that I found useful is because the broth is so full of flavor I begin to include that un some of the other recipes that I try.

  4. There is something wrong with oven temp and cook time. Followed exact directions nothing got anywhere near fully cooked. Our birthday dinner party was a disaster.

    1. Don! This breaks my heart! I want nothing more than for you to have success with my recipes. This is a very classic pot roast preparation. The temperature and time are classic technique as well. Let’s go over what could have been different… was your pot roast under 2 lbs? Did you cover the pot when you put it in the oven? One thing I did not specify is to use room temperature broth. I will update those details about the broth now. If your broth was cold from the refrigerator then that could have needed a time extension of up to 20 minutes. I hope we can figure out how this happened. Pot roast should make any family celebration even better.
      -Marisa

  5. Another great recipe! I have a serious aversion to turnips so I ommited them and added a couple of sweet potatoes. This dish went FAST in our house

  6. This was AMAZING!! I love a good pot roast and this was for sure one of the best I have ever made!! It also was much easier than I anticipated. I was scared of the searing but it went well and I think made a big difference.
    I went the crock pot route. I used baby carrots cause I had them in the house to use up and used potatoes. I also omitted the celery because I forgot to buy it, oops! I added a little bit of celery salt when seasoning everything just before putting it in the crockpot to give it a little of that flavor.
    I had a three pound roast. I cooked it on low for 6 1/2 hours and it came out perfect!! Perfectly cooked and not overcooked to the point of being all stringy. The flavor was so good! I have never used wine in my pot roast and it definitely enhanced the flavor. I usually don’t eat the carrots I make with my pot roast because I dont really enjoy them all that much, but I could not get enough of them!
    This was a big hit with the whole fam and will for sure be put into my “busy day dinner” meal rotation.

    1. I’m so glad you tried the crock pot method and had success with it! Thanks for sharing your experience! And ingredients like carrot, celery, and onion in dishes like this are just to enhance the flavor base…but they are not even truly necessary for a successful dish. Score with the carrots huh? That’s great! They absorbed all the yummy beef juice and ended up pretty tasty I bet. Thanks for the feedback Andrea. I’m happy to hear the family all loved it!

  7. I cant wait to make this roast pot roast tonight! I’m so excited because I have a lot of the ingredients that your recipes call for so I don’t have to go out and buy new supplies!

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