Massive Pot Roast

Here we go.  This is another in the pot roast series.  While the slow cooker is very handy, pot roast takes half the time and is just as tasty.

This week started with 2 strips of bacon and 1/2 of a red onion in the bottom of the pot.  Additional ingredients:

Golden Beet
Japanese Sweet potato
Cauliflower
Broccoli
Kale
Coconut milk
Tomato sauce
1 3/4 lb grass feed beef shoulder roast
black pepper
turmeric (do you say tuR mer ic   or Tu mer ic ???  I prefer the former, but maybe I'm wrong)
cayenne


Photo sequence:

Part 1:  Imagine the bacon and onions

The rest:

Veggie Layer

Add 1 cup coconut milk and a nice chunk of grass fed beef

Coated with Turmeric and Cayenne

Ready for the oven - 325 for about 3 hours

This Week's Gruel - Pork Shoulder Stew

This weeks gruel is a bone-in pork shoulder roast from Frolona Farm.  I've buying both ground beef and pork from them for a few weeks at the East Atlanta Village Farmer's Market on Thursday afternoons.  Very tasty.

Ingredients:
2 lb bone in pork shoulder roast
tomato sauce
cauliflower
cippolini onion
purple potato
yellow squash
carrot
mustard greens

Okay, so here we go on the photo sequence:

Turmeric, black pepper, and cayenne for spices

Patient kitchen helper:  Got any plans for that bone?

This Week's Gruel - Return of the Bone Broth

This is pretty much a standard week's slow cooker recipe:

Grass fed beef shoulder roast and liver, yellow squash, onion, broccoli, cauliflower...  and red potatoes
Turmeric and black pepper
Organic tomato sauce
1/2 can of Trader Joe's light coconut milk
3/4 cup of bone broth

Here's the NutritionData.com profile... but of course, there's no "bone broth" in the database.

http://nutritiondata.self.com/facts/recipe/2652284/2

I finally got organized enough to make some Bone Broth the day before, so I added about 3/4 cup to this week's gruel (Bone Broth recipe from NomNomPaleo).

Okay, here's the step by step part.  15 minutes start to finish...

Red potatoes! A dose of the "safe carbs"... 

Chop it up and throw it in the cooker

Spices

Beef shoulder roast and beef liver

And, with liver in the mix, that means Rufus got some more tasty liver strips.  These were cooked in leftover  bacon grease.  Double yum!

1/4" strips - bake at 300 for about 15 minutes - 300 keeps the bacon grease from smoking 

Finished product - really no reason I couldn't snack on these, too.

This Week's Gruel - Beef Stew w/ Coconut Milk

Nothing really special about this week's gruel, just another week of eating Paleo lunches rather than fast food or whatever the cafeteria serves up.

• Beef Top Round 
• Shallot
• Carrots (A few extra because my little buddy Lucy won't be eating her share anymore)
• Golden Beet
• Brussel sprouts
• Chopped tomato
• Broccoli Rabe
• Fire roasted diced tomato
• Coconut milk
• Spices:  Turmeric, Cayenne, Black Pepper

Turmeric (curcumin) is some really good stuff... It may fight infections and cancer and Alzheimer's and other inflammatory diseases.

The base layer...

More good veggies

Coconut milk - it's good for you!

Add the tomato sauce and coconut milk

Add the meat and spices - I was using up a bottle of Turmeric...

Add the 1/2 of frozen Broccoli Rabe... turn on the crock pot and wait 6 - 8 hours